Personal trainer in Nottingham

Posts made in July, 2011

5 Most Common Muscle-Building Mistakes

By on Jul 18, 2011 in Articles, Uncategorized | 0 comments

To be honest, it’s hard to keep this list down to just five things, but these are the main mistakes people make when trying to gain a decent amount of muscle mass. Failing to address one or more of these will seriously affect your performance – and your results. 1. Avoiding the big lifts. If your gym programme, over the course of a week, doesn’t include squats, deadlifts, some form of chin ups, and some form of bench press, then you need to stop and re-evaluate what you’re doing. Ideally, your programme should have: Squats Deadlifts Chin ups Military presses Bench press and/or dips Rows Once you’ve got all those factored in, great. You can go on to do whatever other exercises you like, but don’t skip the big lifts. You simply won’t get the same results doing dumbbell flies, leg extensions and curl/shoulder press supersets. Have a look at an intermediate programme here. 2. Not eating enough. As trainers, we get VERY used to skinny folk saying “but I eat like a horse”. No, you don’t. Or you wouldn’t be skinny. Eat more than you burn off weight training = muscle gain. At the very least, if you ate more than you needed and never trained, you’d gain fat. If your weight stays the same, you aren’t eating enough. End of story. Most people who claim to eat “loads” turn out to be eating huge portions, but not eating often enough. A 1000 calorie meal might look impressive, but if over the rest of the day you only eat another 1000 calories, you won’t gain muscle. 3. Not resting enough. You don’t grow in the gym. You grow when your body has a chance to repair itself…when it’s resting. That doesn’t mean train once a week and rest the other six days. You need to strike a balance. Generally, for new lifters, training three times a week, having a day (or maybe two) in samsung galaxy note8 between each training day works. As you get more advanced, you can train more often, but only if you plan your training intelligently. If you train every day, don’t get enough sleep and constantly push yourself, you’ll burn out. The most obvious...

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Gaining muscle…

By on Jul 14, 2011 in Articles, Uncategorized | 0 comments

There’s a lot of conflicting advice out there about gaining muscle and strength. The truth is, it’s about consistent hard work, attention to your diet, and using your training time intelligently. You wouldn’t expect to be able to service your own car without doing a little research and experimenting first, yet so many people walk into a gym blind…and are quickly disheartened by a lack of results. Your body doesn’t necessarily want to generate extra muscle. After all, it takes a lot of effort for the body to grow and maintain lean tissue. To encourage it to go in the direction you want to go, you need to do three main things: Supply an excess of energy (i.e calories) Supply a consistent stimulus to your muscles Get adequate rest and recovery Muscles increase in size through repairing themselves after intense activity. Firstly, you need to provide that activity in a structured way, and secondly, you need to ensure you have enough incoming energy to ensure that the re-building happens at an optimal level. How often you train, which exercises you pick, the number of repetitions and sets – all of these things impact on your size increases, and whilst there is no one-size-fits-all training programme, there are certain elements common to any successful trainee. At Real World Fitness, we can manage both your training and your diet to ensure that none of your valuable gym time is wasted, and that everything you do is geared towards increasing your lean body mass. Incorporating tried and tested conditioning methods as well, our programmes ensure that your weight gain doesn’t come at a price of sacrificing your overall fitness, or body fat, levels. We will teach you (or assess and if necessary improve your form) all of the major compound movements – the squat, the deadlift, the bench press, bent over rows, chin-ups and dips, military presses and basic Olympic lifts.oklahomajubilee As you learn and improve your technique, you will notice dramatic improvements in your strength, size and conditioning. We can work with you at a number of gyms in the Nottingham area, or further afield subject to a small travel cost. Check out the website and contact us to discuss your...

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Weight Training Basics

By on Jul 11, 2011 in Articles, Uncategorized | 0 comments

When you first decide to start using weights, it’s probably tempting to just wander into the gym and have a quick go on every machine, doing loads of reps, and looking a little bit lost as you try to take in the myriad of equipment available to use. This article is designed to help you cut through all the useless tat in your gym, and get straight onto the stuff that works. At this early stage in your lifting career, get the basics right and you won’t waste the months, and years, that most people waste while they try to figure out what experienced people already know – that simple hard work, simply works! A couple of ground rules: If you’re totally new to exercise, it’s probably a good idea to visit your doctor and get your blood pressure etc tested. If nothing else, it”ll give you some good data to improve upon. Pay particular notice to your blood pressure and heart rate, because these will change for the better with proper training. Try to stick to the things in this article. Don’t get swayed by the gym PT trying to tempt you into BodyBlitz or VibroClass. Equally, don’t let Big Dave get you following his latest split programme that involves a forearm and neck training day. The Basic Planes of Movement Your body has six basic planes of movement. These are: Quad dominant (anything pushing with your legs) Hip dominant (anything pulling with your legs and hips) Horizontal push (e.g the old favourite, bench press) Horizontal pull (anything pulling an object towards you) Vertical push (anything pushing above your head) Vertical pull (e.g pull ups, chin ups) All of that might sound overly complicated. It isn’t – this article is going to show you a specific exercise to do for each of these movements. Your first eight weeks of training will consist of doing just those exercises – remember, we’re going to keep things very, very simple. Why? Because simple WORKS! The Exercises All of these exercises below assume that you are in an average-to-well equipped gym. I won’t make any excuses for saying that a gym that doesn’t have a squat rack or a chin up/dipping station...

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