The human body is an amazingly technical structure comprising of many different tissue types. These tissues are made of different materials and have different densities – they don’t actually all weigh the same!

On a daily basis I see lots of people who train to ‘lose weight’. This is all well and good, but they slightly miss the point. It is not weight loss they should be aiming for, more fat loss. How much a person weighs tells us very little about their body composition. I will demonstrate this using a man named Andrew. According to his stats he weighs 121kg (19 stones). This sounds very heavy, and his BMI rating is 32.4, putting him in the ‘obese’ category. Now consider this- Andrew, the man in the example, is actually Andrew Sheridan, the England Rugby player. He is an international athlete at peak physical fitness. Is he really obese? No! Does he need to lose weight? No! The figures can be misleading, which is why I urge you not to focus on weighing less, but being leaner. (more…)

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Welcome to the first instalment of a four-part series of articles on exercise physiology! In this first issue we will look at the lungs, finding out the what, where, why, how and when!

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There are two stereotypical reasons why people use a gym – to lose weight or build muscle. Despite muscle building (hypertrophy) being one of the fundamental reasons many people actually train, very few people (most personal trainers included) really know about and understand the physiological chain of events that occur after an intense resistance training session.

Hypertrophy is a complex process involving many factors ranging from sufficient resistance exercise to hormonal response. This article will break the process down into a much simpler version, allowing you to understand a principle forming the bedrock of many trainees motivation to train. (more…)

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There are five main training principles that we need to consider when designing an exercise programme. The principles of training should provide the entire basis by which the programme is constructed. By considering all of the principles we can ensure the exercise programme is safe, effective, realistic and enjoyable. To a very large degree, the success of any training programme will depend on how closely it adheres to the principles of training. This article outlines each of the five core principles, explaining their relevance and application to any programme. (more…)

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One of the common misconceptions regarding training is that the more you do the bigger and stronger you will be. It is easy to see why beginners tend to think this, as muscles clearly need stimulation to grow or improve, right?

While it is true to a point, muscles and their abilities improve during recovery – in order to allow growth and strength improvement the training schedule must afford sufficient recovery time. Without recovery the body can easily enter a state known as ‘overtraining’. This is when the training schedule causes tissue breakdown (an effect of training) that is not sufficiently repaired during the rest periods of the training schedule. (more…)

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What’s the purpose of nutrient partitioning? Nutrient partitioning is essentially the manipulation of the macronutrient (carbohydrate, fat and protein) content of diet in order to help achieve fitness or physiological goals. The macronutrient content of a diet affects the ability of the body to make progress when it comes to bringing about a particular change, be it fat loss or muscle gain. We have to carefully balance how much of each food group we take in order to maximise our potential.

Suitable nutrient partitioning will be the difference between a person achieving nothing and a person achieving amazing results! Combined with an effective training programme, there is almost nothing a person can’t achieve if they apply good science to their diet and dedicate themselves to the task! (more…)

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So what should a good home gym consist of? Do you really need to spend many thousands on equipment to put together a set-up that will send you on your way to your goals?

Of course not!

When it comes to a home gym, space is often the most important issue. You don’t want to waste space with big, single-purpose pieces of equipment. Nor do you want to buy equipment that performs an exercise you can easily replicate using other means. The idea is to have a streamlined yet effective home set up that can cater for almost any goal.

Make sure whatever you decide on that you have the space to be able to use the equipment properly and safely.

Here is what I suggest (more…)

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There is rarely an issue of a fitness or lifestyle magazine which does not portray some sort of ‘magic bullet’ to get a six-pack, or to lose weight, or to get fit for spring / summer / autumn / winter. These miracles range from months to weeks and even days in some cases.

The bookshops too are full of wonder diets and exercise plans, and a measure of their success can be found in the number of such books which find themselves on the shelves of charity shops. Perhaps the original owner has become slim and fit, and no longer needs the book; or perhaps not !

Here, we unravel the myths and legends as well as looking at what really counts when developing a six pack.
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Why swim?

On an island where no-one is more than 80 miles from the nearest coast, the ability to swim is an essential life skill and one which could save a life one day.

According to the Royal Lifesaving Society, there is a drowning in the UK every 17 hours on average; 450 – 500 a year. 80% of those are on inland water.

You are never too young or too old to start swimming. The safest place to swim is a supervised swimming pool, or a lifeguarded beach. The ability to swim is essential before considering a beach holiday with children. (more…)

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The constituents of a healthy diet are confusing to many. What should I be eating? Is a question asked by many people when it comes to starting a new healthy lifestyle.

The three major food groups are called macronutrients. The macronutrients are more commonly known as Carbohydrate, Protein and Fat. They are separated by way of their chemical make-up, and each have a very important role in the human body – it is important that you consume adequate amounts of each to ensure you are eating a balanced diet.

By consuming a wide variety of foods from each of the food groups you will ensure you meet your body’s nutritional requirements. (more…)

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