The only Training blog you'll ever need

WHATS THE DEAL WITH LIFTING WEIGHTS?

Mon, 13 Nov 2023 15:44:03 GMT

I really hope you read that title with a Seinfeld voice

In the dimly lit comedy club, amidst the laughter, clinking of glasses, and low level murmur of conversations, a familiar face stepped up to the microphone — our very own Danny from the gym.

As he began to spin tales and crack jokes, it dawned on me: comedy is a lot like training.

They both share parallels, obviously in slightly different senses, but they are certainly there.

We actually spoke about this afterwards, whilst enjoying a couple of pints of Guinness

But anyway, Danny, with his effortless humour, was a testament to the principle of repetition.

Just as we hit the gym week after week to improve our strength and fitness, he hit the stage to improve his stand up skills, refining his set through countless repetitions.

It's not just about telling jokes; it's about perfecting the timing, delivery, and connecting with the audience.

Much like a training routine, each joke is a set. Some land smoothly, others might need tweaking.

It's the same as nailing that deadlift form or adjusting the grip on a bench press.

Comedy, like training, is a continuous process of refinement.

And the audience? They're a bit like your spotter.

Their reactions guide the comedian, just as the audience in the gym subtly influences your performance.

Laughter is the equivalent of a “good job” from a training partner or coach for a well-executed set, and silence... well, in the comedy setting that's your cue to reassess things and come back fresh. . . .

In both comedy and training, the journey is filled with highs and lows.

Bombing on stage is no different from failing a max attempt.

It's in these moments that growth happens.

You learn, adjust, make changes and come back stronger.

Success in either arena demands a bit of resilience, just in slightly different ways.

The camaraderie among comedians mirrors the gym community.

They share tips, tricks, and occasionally commiserate over a rough night.

Just as we celebrate each other's max attempts, comedians usually love seeing each other's successful punchlines.

Try and keep this in mind when you’re next in the gym.

Each set, each repetition, is a chance to refine and improve.

Just like Danny on stage, embrace the process, learn from the moments that fall flat (though for Danny there weren’t many of those. . . . . . ), and revel in the laughter of success.

After all, the gym and the comedy club are both arenas where, with dedication and a good sense of humour, you can truly shine.

Ready to lift more than just weights?

Whether you're mastering punchlines or perfecting deadlifts, the journey to making progress is a process.

Let's chat about how you can strengthen your comedic timing AND your physical prowess. Click HERE to book a no sweat intro, and let the transformation begin! ��

PS - This isn't a sleazy sales chat, simple a chance to have a chat about where you are right now, and where you'd like to be!

Here's that link again > TAP HERE <

THE POWERLIFTING PUZZLE: ADAMS JOURNEY TO UNEXPECTED BENEFITS

Mon, 06 Nov 2023 00:00:00 GMT

Discover How a Simple Quest for Strength Uncovered a Hypotension Surprise

Meet Adam

A guy who decided to flip the script on his lifestyle and embrace the barbell.

After a few years of no exercise, he strolled into the gym, took a firm grip on a bar, and set his sights on becoming a stronger, healthier version of himself.

Fast forward a couple of years, and Adam had not only found his groove but also a super reliable gym buddy in Colin (AKA Big Col).

Their lifting journey led them to toy with the idea of powerlifting competitions, and the progress they made was incredible!

In around six months, they were winning competitions and on the cusp of national (and international competitions).

But this story isn't about trophies; it's about a journey.

And after a successful team competition, a first dip of the toe into the sport of powerlifting, Adam was on the verge of qualifying for the English Championships and making strides toward the British Championships.

All seemed splendid until his next competition day.

Despite stellar training and perfect prep, something felt off.

His squats faltered, his bench wasn't much better.

and his deadlifts, usually his stronghold, were a struggle.

It was clear - something was amiss.

But Adam's got grit.

He wanted to make it right and pushed through.

In a weird turn of events, he had a hard time with a weight he'd breezed through in training.

After a successful attempt, it was obvious something wasn't right.

He'd got his total.

What he needed to get to the English Championships, but we'd expected a lot more.

Sat in the back room, Adam looked a little dazed, and hazy.

A shiver of concern rippled through both of us.

He stumbled and staggered towards the platform. Panic flashed.

His second attempt, no matter how hard he tried was glued to the floor!

What was going on? It was a mystery.

Adam, undeterred, lined up for one more shot at 207.5kg - a weight he should've handled.

He yanked, it reached his knees, then disaster struck.

He stumbled back, I had to catch him and walk him off the platform.

Turns out, Adam had unknowingly rewritten his story.

All the hard work, weight loss, and gains in fitness had made his blood pressure plummet!

His body was so much fitter and healthier that he no longer needed the high blood pressure meds he'd taken for years.

Adam's doctor revealed he'd achieved the opposite of hypertension - hypotension!

And today, Adam is healthier, stronger, and smashing goals like a champ.

And as a side note, he's been on to compete in the English championships, the British championships, AND he even won a medal at the commonwealth championships over in Canada!

Now, if you're not a fan of old-school cardio, don’t really fancy doing a boatload of burpees, and could think of nothing worse than plodding along on a treadmill then head over HERE , and book your 'No Sweat Intro'.

No gimmicks, no catches, lets just have a conversation about where you're at right now, and where you'd like to be.

A lot like what happened with Adam.

It's time to write your own story.

You won't regret it!

PS - Here's that link again: > N O SWEAT INTRO <

PROTEIN FOR PROGRESS?

Fri, 05 Feb 2021 20:23:00 GMT

There's quite often a lot of confusion surrounding protein requirements to make progress. Its a useful to prioritise whether you're looking to build muscle, or lose body fat! Here's why. . . . . .

Like with a lot of things nutrition and training related, working out protein requirements is highly dependable on a number of different factors

The old classic answer of ‘it depends’ is certainly applicable when it comes to protein intake.

Its generally accepted, through years of research and peer reviewed studies/meta-analysis that a sedentary human, someone who does very little exercise/maybe has a desk job for example, should consume an absolute minimum of 0.8 grams of protein per kilogram of bodyweight to prevent malnutrition.

For everything over that (which should be pretty much everybody!) requires some consideration. A blanket prescription of protein doesn’t really work, as goals need to be taken into account when calculating daily protein requirements.

Firstly, whether someone should be in a calorie deficit to lose body fat, or a calorie surplus to build muscle need to be considered.

The calorie and protein requirements of someone wants to build a lot of lean muscle tissue, has an active job , and trains with heavy weights, 4-5 times per week will be different to the person with a sedentary job, who weight trains maybe once or twice a week.

Its always a fairly wise choice to prioritise protein intake, this is because proteins are the building blocks of muscle, so when we’re aiming to build muscle it makes sense to prioritise our protein goals, as well as ensuring that overall we’re adhering to a calorie surplus.

With that being said if we’re looking to reduce body fat, we should also consider prioritising our protein intake.

This is because protein has been shown to provide more appetite satiety (it makes us feel fuller) it ensures that we maintain lean body mass, whilst reducing body fat levels.

This is evidenced in a 2016 - 4 week long study, demonstrated this with protein intakes split into two different amounts, and consumed by two different groups, the higher protein amount, and the lower protein amount.

With the amounts being either:

1.2 grams per kilogram of bodyweight

or

2.4 kilograms of bodyweight

The study found that whilst the participants where in an calorie deficit (Calories where calculated per individual), the group which consumed the higher protein amount of 2.4g per kg/bw maintained higher levels of lean body mass (Muscle mass), and lost more adipose tissue (fat mass) than the group which consumed 1.2 grams.

Further to that, eating Protein can also increase total energy expended, as in calories out, this is thought to be from the thermic effect of this macro.

A 2015 metabolic chamber study was done, which tested this theory, higher protein vs low protein and the effect this would have on overall energy expenditure.

The group which consumed higher protein, had a higher energy expenditure over the lower protein group which equalled around 80 calories per day.

This might not sound like a lot, but multiply that by 7, then by 52, and thats how many calories you could *Potentially* be expending, just through eating a little more protein *Spoiler alert, its about 30,000 calories. . . . . .

Much like with anything, there are caveats, which include: Firstly, If your diet is working for you, GREAT, stick to it, there is no one size fits all approach to nutrition. There are however, certain things we can do in order to optimise progress towards our goals and make them a little easier to achieve.

Pre-existing health conditions: if you have any pre existing health conditions, like kidney disease, be mindful of the amount of protein you’re eating, as this may worsen this pre-existing condition.

Otherwise, generally healthy people looking to optimise their nutrition, should experiment with calorie amounts.

BUT REMEMBER: In order to progress towards fat loss, you need to be in a calorie deficit, and in order to progress towards muscle gain, you need to be in a calorie surplus. The methods by which to achieve either of these are down to personal preference.

If you have a specific question about nutrition, protein or anything else, please feel free to shoot me an email on Martin@Liverpoolstrengthco.co.uk

Ps - A fantastic resource for all things nutrition is EXAMINE.COM , its our go to when we need to investigate something that seems a little fishy, or sounds too good to be true, and it consists of a collection of research data, and topics, with a whole section dedicated to protein, which can be found at: https://examine.com/guides/protein-intake/

Links to the studies quoted above:

Lean body mass study

https://pubmed.ncbi.nlm.nih.gov/25733634/

Energy Expenditure study

https://pubmed.ncbi.nlm.nih.gov/26817506/

Dietary protein and renal function study

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/

DON'T BREAK THE CHAIN

Tue, 01 Jan 2019 11:57:35 GMT

What We Can Learn from Seinfeld

You’ve probably heard of Jerry Seinfeld.

The most successful comedian of all time, he’s done stand up, had his own sitcom, and more recently done a great Netflix show called comedians in cars getting coffee.

That last one is definitely worth checking out if you’re stuck for something to watch

If you haven’t at least heard his name, or have a vague idea of who he is, then you must have been living under a rock for the last 20-30 years

All of his success didn’t just happen overnight, it’s a combination of consistent hard work, and a relentless dedication to his craft.

But before we talk anymore about Seinfeld and his tactics for success, we’re going to talk about training, and more specifically new year’s resolutions comparing a comedy writers resolution to a hopeful training resolution.

The trainers resolution is: This year, I want to lose weight.

The writers resolution is: This year, I want to write more

Both are great goals, there’s no doubt about it, if they get stuck to for the whole year, you’re guaranteed to see results.

But just like the trainer hitting a plateau in the gym, the writer will lose steam on the once super exciting story idea.

They’ll take a day off.

Then 2 days off

2 days turns into a week

Eventually finding that the gym membership, or the exciting screenplay idea hasn’t been touched in over a month.

Now let’s say that you do exercise in some form (or write) Monday to Friday, and take the weekend off for whatever reason (rest days are important to be fair)

That’s still a lot of training (or writing)

But think of it this way, by the end of the year, those 2 days of doing nothing, over the course of the year adds up to roughly 10 weeks, or about 2 and half months worth of days where you didn’t do anything.

This is where Seinfelds productivity method of ‘Don’t Break the Chain’ comes into play.

Years ago when a software developer named Brad Issac was doing an open mic stand up gig, Seinfeld was in the crowd.

He asked Seinfeld what the secret to creating great jokes was, and this is when he received the best advice from the already super famous comedian.

Seinfield explained his method to keep him motivated (and dedicated) to his goal of writing more fresh material:

Every January, he’d hang up a large ‘year at a glance’ calendar on his wall, for every day that he wrote new material, he got the pleasure of drawing a big red X over that day.

Drawing the X’s became fun and rewarding to him, so he kept doing it.

Which eventually became of giant chain of red Xs.

The idea was to never break the chain.

This approach can help to program your mind to exercise daily, it also motivates you to continue that lovely chain of red Xs.

If you don’t exercise one day, you don’t get to draw the X.

It doesn’t particularly matter what type of training you do, whether you go and shift some big weights in the gym, or spend 5 minutes doing some body weight exercises at home.

So long as you’re routinely and actively pushing yourself into doing something that you said you wanted to do.

Firstly, this will mean making exercise or training a major part of your life.

In order to do this, you have to make training a habit.

Now there are countless excuses, most of them completely acceptable which can hold us back from training.

More often that not, its the never-ending to-do list of life admin that take priority over the results we want to see.

With the Don’t Break the Chain method, training & exercising becomes a daily task to cross off that To do list.

This is a constant reminder that, if we want to succeed in our chosen goal, we must acknowledge the work that needs to be put in, and respect the process.

Just think of how much progress you could make just by exercising routinely for 5 minutes every single day.

This will also help to make exercise a major part of your life, a habit that we just do every day in order to get to be able to draw a big X over that day!

Another way of looking at it could be the first day at your new job.

This can be super stressful.

You’ll feel like you don’t know where to park your car, when to show up, how to answer the phone, who deals with certain things, and what you’re even supposed to be doing there!

Fast forward a few months, you’ve gotten into a routine.

It’s not intimidating any more, it’s just simply what you do.

The same idea applies to training.

It’s no wonder we tell ourselves that we’ve lost motivation, especially after not exercising for a whole month (or more).

Think of those big Xs on an entire calendar year as the fire to stoke your commitment to the task.

It’s up to you when you get started (though the new year being as good a reason as any) you can start now, today in fact, all you need is a calendar and a pen (you can choose the colour) and the commitment to exercise for at least 5 minutes per day

Are you willing to find out what results you can get by taking action on a method that’s been proven to work by the world’s most successful comedian?

If you need some help getting starting, or advice on what you should be doing, then let us know in the comments, or send me an email on Martin@LiverpoolStrengthco.co.uk

REST DAYS

Mon, 15 Oct 2018 20:20:34 GMT

WHAT DO YOU GET UP TO?

It’s all well and good smashing the gym through the week, but what you do during your time away from the gym can have a big effect on your results too

On a rest day, your aim should always be to stay as active as possible, so don’t just veg on the sofa all day watching re-runs of friends! (Save that for hangovers days, the two are completely different. . . . . )

Staying active will help clear out any soreness you might have, and give your muscles a much needed rest from the training you’ve been doing.

As a competitive rugby player & keen Olympic weightlifter, making sure that i’m on top of my rest days, and staying active, is the key to being able to push myself both in the gym, on the rugby field and on the weightlifting platform!

A couple of my favourite things to do on rest days are:

- Take my dog, Oscar for a nice long walk! If you’re on instagram check out him out @Oscarseyepatch

- Go for a round of golf. Even though it’s usually not the prettiest golf you’ll ever see, being outside in the fresh air can really help you to relax . . . . Till you’re searching the rough for the 6th hole in a row looking for your ball. . . . .

- Get out onto the Albert Dock, and do some paddle boarding, again if you’ve got instagram, check out the awesome @LiverpoolSupCo for all your paddle boarding needs :)

- Instead of vegging out on the sofa, spending some time foam rolling and stretching, to make sure i’m in a fresh place to get back to training again!

These are just some of the things that I do, but they will all work for anyone

Other stuff you could do are things like going for a bike ride, taking a light 10-15 minute jog, or even just walking to places that you would usually drive to.

Generally being more active will help keep you on top of your game when you get back into the gym!

What do you get up on your rest days away from the gym?

Let me know, i’d love to hear what you get up to :)

PS If you’d like to test out our programs (rest days are encouraged!)

Head over to this link and sign up for a 14 day FREE trial, you won’t be disappointed :)

www.liverpoolstrengthco.co.uk/get-started

How to Work Out Your Calories

Mon, 08 Oct 2018 07:21:21 GMT

These Simple Formulas will help you figure out how much you should be eating

Following on from the blog I posted a couple of weeks ago (if you haven't you can read it yet, head over to www.liverpoolstrengthco.co.uk/A-Successful-Nutrition-Strategy and do that first), we’re going to dive into how to get a little more specific, and get closer to that all important goal you’ve got!

Right, so we’ve downloaded myfitnesspal

And have been tracking for a couple of weeks now

Now that we’re used to tracking, have been super consistent and accurate with it, and have got a rough idea of how much we’re actually eating.

We now need to work out how much we need to be eating, given our goal.

The first things to think about when working out our calories for our goal are:

1. How active are we at the moment?

2. What our body composition is at the moment?

There are good reasons for both of these:

Firstly, it’s always better to increase your daily activity, rather than lower your calories so that you feel like you’re effectively starving yourself .

And secondly, if if you’re a little on the skinny side, and your body fat levels are already fairly low, it won’t serve you well to cut your calories.

You should aim to be adding lean muscle mass to your body so eating slightly more will be the best place to start.

On the flip side, if you’re on the larger side, and are carrying larger amounts of body fat, it won’t be a good idea for you to increase your calorie intake.

Increasing your food intake, is only going to end with increased body fat levels, which only serve to further frustrate you!

*Side note - if you’re currently making progress from ‘just tracking’ thats awesome! But there will come a point when your progress slows, and it’s at this point that we’ll need to get a little more specific about what we need to do.

OK, now we’ve had a little think about where we’re at currently, we’re going to look into the different requirements of calorie intake:

Now these vary from person to person, depending on age, height, sex ¤nt body composition, but i’m going to give an example of what each one can look like.

1st up - Basal Metabolic rate (BMR) Calories

BMR calories are the ones that keep us alive.

They are the ones that are used when you are resting in order to keep vital functions such as breathing and internal organs functioning.

The rate your body uses the energy (Calories) to breath and stay warm is a good example of your BMR.

This is the first calorie amount we need to know, as we need to know how much to eat to in order to stay alive, which is pretty important. . . . . .

There are loads of fancy different ways to work out these calories, but it’s worth pointing out here that no matter how fancy the calculation, no matter what it takes into account, will not be 100% accurate, and will differ from person to person.

Remember, we’re trying to keep everything as simple as possible, as these are things that will make the biggest difference.

However, a great estimate of BMR calories (what you need just to stay alive) is your body weight in kilos times by 18-20

So using myself as an example, an 85 kilo bloke, my BMR calories would be in the region of between 1530 and 1700.

2nd - A Calorie Deficit

A calorie deficit is the process of taking in slightly less calories than our body needs for the purpose of reducing body fat levels.

We can also achieve a bigger deficit through generally being more active.

Now that we know how much we need to eat just to stay alive, we have to take into account the movements we make with the standard day to day tasks we have to do.

This is why we need to use a slightly different formula, again remember that no formula will 100% accurately calculate a calorie deficit, but again we’re using educated estimates to work these out.

And a great formula to calculate fat loss is body weight in kilos times by 24-26

Again using myself as an example my estimated deficit would be between 2040 and 2210.

3rd - A Calorie Surplus

A calorie surplus is the process of eating more calories than our bodies needs for the purpose of increasing our muscle mass.

If our goal is to pack on size, we need to use another slightly different formula to be in the right range to increase that muscle size

The formula for a surplus is bodyweight in kilos times by 37-39

And using myself as an example, my estimated surplus would be between 3145 and 3315.

Getting a little more specific will not only help you continue to make progress when you start to stall, but having tracked consistently for 28 days or more will make it easier to transition to having a much more focused calorie target.

IMPORTANT POINTS TO REMEMBER:

- Take some photos before you start, and after 28 days, if you’re not heading towards the goal you want, something needs to change, it may not be your calorie amount, it will usually be your daily activity levels.

- Be as accurate as you possibly can be when tracking, if you’re not sure how many calories is in something, estimate it. It’s always better to track something than nothing at all.

- Don’t stress out if you go over your calories on one single day, over eating on one day never made anyone get fat, and under eating on one single day never made anyone get skinny! Be as consistent as possible.

- Remember it’s going to take some time, so BE PATIENT!

I’d love to hear your comments on the above article, have you put it into practice? And did it help you?

Alternatively, did it confuse the hell out of you?

Don’t worry, you’re not alone!

Training and nutrition can be an absolute minefield, we’re here to make it as simple as possible.

So if you are confused, then why not get in touch with us and see how we can help you make sense of it all.

From food tracking, to training in the gym, to daily activity and the rest.

Head over to:

www.liverpoolstrengthco.co.uk/get-started

Speak to you soon

Machine Weights Vs Free Weights

Mon, 17 Sep 2018 10:16:49 GMT

Which is Better?

Machines Vs Weights: Its an argument thats been around, well since strength training and gyms started really!

Which method of training is better? Free Weights or machines.

So we're to go into a bit of detail about the pros and cons of the different types of training, but first, you might be completely new to training, and are thinking 'what the hell is the difference'

So to start us off;

What are they?

To differentiate the two, basically a machine weight is exactly that. . . . . .its attached to a machine, the weight is balanced, you simply sit, or stand on the machine, and you push/pull/extend/flex (etc) whichever part of the body you're working on the machine

In most cases machines usually isolate muscles, meaning that a only a single muscle (or group of muscles) can be worked on its own.

Free weights include Barbells, kettle bells and dumbbells

Basically anything that you can use in the gym that isn't attached to a machine

The exercises that come a long with these are usually multiple joint, multiple muscle group exercises, that are called compound exercises

Now that we've got the difference between the two, lets go into a bit of detail about which one will work best for you

No matter what your goal is, whether its to lose body fat or to gain a ton of muscle, the best thing to do is get stronger, which leads me to the first question;

Which will get you stronger?

Ok, so in order to get stronger, your body needs to be exposed to stress, which is going to be the weight on the machine/bar

Its quite hard to compare the two on this one, but here are a couple of thoughts;

Lets take a free weight exercise, we'll go for a barbell back squat

and the machine version of this, the best comparison of which would probably be the leg press

With both of these the aim is to build stronger legs, specifically in the quads.

When we look at the back squat, the load is placed on the back, meaning that not only do we build quad strength when we squat, but because of where the barbell is placed it means that not only do we use our quads, we also use all our core, back, hamstrings, & butt muscles to keep us stable & upright

This means that not only do we build leg strength, but all over body strength, because of the amount of muscles that are involved.

When we look at the leg press, because we'd usually be sat down with the load at our feet, this isolates the quads to a much greater extent, so we have to rely on our leg strength a lot more to push the weight.

In my opinion, its 100% possible to get stronger using either method. Its entirely dependent on what you're measuring your strength in.

If you want a stronger squat, you should probably go squat, if you want a stronger leg press, well, you should probably leg press!

So we'll call this one a draw

Whats the most time efficient?

If you're pushed for time, busy with work, busy with your family, need to walk the dog, got to look after the kids etc, your training time can be eaten into

So when you're pushed for time, which type of exercise is the best to go for?

This is where free weights win hands down.

Using the squatting example, you get the biggest bang for your buck, when compared to the leg press!

As when you're squatting you're using your whole body and not just your legs.

When you're pushed for time, or can only really train 2/3 times per week for an hour or so, grabbing a barbell or a couple of dumbbells and performing squats/deadlifts/pushes and pulls you're going to get the best result for the time spent in the gym.

It would probably take a lot longer to get the same effect from machine weights, when you're in this situation!

Free weights are hands down the winner for this one

Which one helps with recovery the most?

So, you've been training hard with a barbell, and seeing some good results.

BUT

You're tired, body is feeling beaten up, and you're flagging a little bit.

Here's where having access to some machine weights can be really beneficial.

As I mentioned earlier, we need to provide our body with a stressor in order for it to make a change, and heres the thing:

Our bodies can't tell the difference between a machine weight, or a barbell weight

And if you're feeling beaten up from training with a bar, feel like you need a break, go jump onto a machine

Spending a session or two without touching a barbell can be the best thing to do for recovery, as these isolate muscles more, you'd tend to not be able to lift as heavy, so its giving your body a little bit of extra time to recover properly

Machine weights for the win on recovery

Side note: Machine weights can be super useful if you've got an injury. If you've got an upper body injury which means you can't hold the barbell to squat, just jump on the leg press instead, If you've got a lower body injury, jump on the upper body machines!

Theres always something you can do :)

How much space does each one take up?

Ok, so again, the free weights win here!

Barbells, dumbbells, kettle bells and plates don't really take up that much space.

And the amount of different exercises you can do, just with a barbell and some plates can be a real space saver

You can squat/press/pull, all with the same bar/plates

With the machines, these can take up quite a lot of space, especially when you consider you can actually only really do one thing on each of them

Think about your local commercial gym, how much space do all the machines take up, and how much space do the dumbbells and barbells take up?!

Free weights for the win right there!

Which is the best overall?

Overall, I think they both have their plus points

Machines are great for loads of stuff

Free weights are great for loads of stuff

It can come down to your own preference

Personally, I do the majority of my training with a barbell, with a session or two a week jumping on machines for a good bit of recovery training

I always think what is going to make the biggest difference overall, get the best result for the time I want to spend in the gym, and reduce the amount of time I have to spend there, and the free weights will do this for sure

This is of course, merely my opinion, I'm sure that there are people out there who've gotten super strong from using machines

Its a debate that could go on forever

You just have to find out what works best for you with the time you have available to train, and the equipment that you have available to you

Both can be great to train, but one isn't vastly superior to the other when you consider everything.

How do you currently train?

let me know :)

P.S Want to get stronger?

Spending loads of time in your gym?

Not really getting anywhere?

Want to start to see some results from the effort you're putting in?

Want to train with free weights or machines . . . . . or both?!

If the answer to any of those questions was yes, then our online coaching will definitely suit you!

Head over to this link to start your 14 Day FREE trial:

www.liverpoolstrengthco.co.uk/get-started

Nutrition: A Successful Strategy for Beginners

Tue, 11 Sep 2018 00:00:00 GMT

Nutrition Can Be An Absolute Mine Field!

With so much conflicting information floating about, actually having an idea of how much food you should be eating can be pretty confusing.

With advice that can range anywhere from:

"don't eat any carbs after 7pm"

"don't eat too much fat, cause you'll get fat"

“you need to be in a calorie deficit to lose body fat”

Though that last one is true, it can still be pretty confusing and daunting to work out what you should listen to, what you should completely ignore, or where to even start

So here’s a couple of basics that will set the foundation of taking your nutrition to the next level.

AND will serve you well not only for the training you do in the gym, but also for the rest of your life!

STEP ONE:

Get a smart phone (you’re probably reading this on a smart phone so there’s a great start already!!)

STEP TWO:

Download a calorie counting app.

Having used several, I’d suggest using Myfitnesspal.

It runs on pretty much any smart phone, Its free (though there is a paid version) and its super easy to use.

STEP THREE:

Start tracking everything you eat and drink. . . . . . .

And yeah that includes the chocolate covered cappuccino and bacon butty you had before work, the 2 sandwiches you had at lunch, and any booze. . . . . . plus the kebab you ate after drinking all the booze.

Be consistent, and track everything you eat!

And that’s it!!

“WHAT DO YOU MEAN THAT’S IT?”

If you start this right now, and consistently keep following STEP 3 and do it for the next 3-4 weeks, see how much of a difference it makes to:

1) Your mood

2) Your relationship with food

3) Having a better idea of how much you’re actually eating.

Let me know how you get on :)

P.S. Want help sticking to your nutrition targets?

Apply for a place on our online coaching program, where full nutrition support is available.

We’ll give you daily and weekly targets to stick to and check in with you to see how you’re doing!

Head over to:

https://www.liverpoolstrengthco.co.uk/application-form