Archive for the ‘Training Article’ Category

There’s a good case for doing a little and often in terms of exercise.  No one is denying the benefits of some high intensity training however doing a little moderate intensity exercise when possible can make a real difference in fighting the effects of sedentary living.
There are other advantages for moderate exercise.  Certain target groups can benefit more from moderate intensity exercise and these groups include the middle aged or those who are medically obese.
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Protein Shakes can easily boost your intake without eating more food!

As we often highlight throughout the magazine, taking on board enough protein post muscle building workouts is essential in aiding muscle growth.  Of course eating a good amount of protein through your diets is the main core of this however it’s also a positive point to supplement this with some good quality protein shakes.  The base for most shakes you will make is a good quality protein powder and there are plenty of choices on the market.  Some taste pretty abysmal whilst others are actually quite nice!  Go with the established brands to ensure you are getting a high quality product.
Here’s a few recipes to get you started!

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Bigger biceps can be yours with good technique and the right approach to training!

These tips can add up to  a good 1/2 inch on your biceps in just one month.  It’s not a routine and plan aimed at people who just want to tone up their arms, this one is there for those who want their muscles to have a bit more show.  We are still following the usual maxims of training hard, using correct form, eating well and getting enough rest.

1)      FREQUENCY: Your biceps are a small muscle in the body and they are used heavily in other exercises for a variety of body parts – making them more prone to over training than almost any other muscle in the body.  Muscles grow when they are well fed and rested and that means you have to train your biceps hard, but with the right amount of recovery time to aid growth.  In other words once a week is enough to prompt good growth but you need to train them hard during that session.

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It’s important to stay ahead of the game in every area if you take your racquet sports seriously.  Even as someone who plays for fun you can improve your game with a few simple tips.  Hopefully these will provide a source of inspiration if you want to look in more details on the web!

1)    STAY HYDRATED: Even a 1% fall in your dehydration level can have a significant effect on performance.  Make sure you drink fluids before, during and after playing or training.  If you are dehydrated then you’ll fatigue early.

2)     EAT AFTER TRAINING: You should load yourself with some carbs within 15 to 45 minutes of finishing training or playing.  Try to eat a 3 to 1 ratio of carbs to protein.  A good shake or energy bar will maximise recovery.

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By James Withington, Personal Trainer at David Lloyds Health Clubs

AS YOU MAY HAVE NOTICED THERE ARE CERTAINLY A COUPLE OF MENTIONS IN HERE REGARDING NEW YEARS RESOLUTIONS … MAINLY BECAUSE IT’S THE TIME OF YEAR WHEN THEY MAY START TO FALL BY THE WAYSIDE.  2 MONTHS ON ARE YOU STILL KEEPING THEM ?  … HERE ARE SOME WISE WORDS FROM JAMES WITHINGTON ON KEEPING UP TO SPEED WITH YOUR GOOD INTENTIONS!

Are you one of the thousands of people across the UK that has made a health related New Year’s resolution? Aiming to lose a couple of stone? Wanting to run your first 10k race? Looking to get bigger or stronger?  They are all goals that we Personal Trainers are used to dealing with on a regular basis. To help get your 2010 fitness mission off to a good start, here are my five top tips to help you hit whatever goal you’ve set for yourself:
1. Consistency
You could pay thousands for the world’s greatest coaches to write you the greatest program ever written, and thousands more for the world’s greatest dieticians to put together the greatest diet in history, but none of that will matter one iota unless you follow it up with consistent hard work and commitment. Sadly, I have no quick and painless solutions to your fitness goals. If I did, I’d be a very rich man by now! The one undeniable truth about fitness is this: you need to be in the gym on a regular basis week in-week out, working hard and pushing yourself. Don’t worry, it needn’t be as scary as it sounds! If you’re one of those people who finds it tough to match your intentions with the necessary commitment and consistency then we at David Lloyd can help. Joining one of our many classes can give you the motivation that training with your fellow members can bring, as well as being fun and a great social activity! If that doesn’t sound like your cup of tea, then working with an expert Personal Trainer will give you the specialized focus and attention you need and is your best chance of reaching any specific goal, which brings me on to…

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