PROTEIN WITH EVERY MEAL: FAT LOSS SERIES Posted on 14 July 202120 March 2024 by Michelle Jones The single most important piece of advice when it comes to fat loss is simply this: have protein at every meal. Consuming protein helps your body preserve muscle. This is imperative when you’re looking to lose as much fat as possible – the entire process is facilitated by having as much muscle as possible. s If every pound of muscle burns 50-150 calories every day, we need to hold onto as much as we can. Muscle burns calories 24 hours a day, whether you are sitting, sleeping, training or having a bath. Not eating enough protein means your body is likely to sacrifice muscle instead of fat. This is one of the primary reasons men in general burn more fat than women, as they have a greater muscle mass. So if fat loss is your goal, building or maintaining muscle has to be one of the first priorities! PROTEIN WILL HELP PROTECT MUSCLE MASS, WHICH MEANS YOU’LL BURN MORE FAT EVERY DAY WITHOUT ANY EXTRA EFFORT Resistance work is the best method for fat loss, and protein will maximise the impact. The stronger you are the more calories you’ll burn and the more fat you will lose. Sacrificing protein will ultimately slow your progress and is more likely to leave your body looking thin instead of toned – think marathon runner vs Olympic sprinter. Even for those who prefer the marathon runner look, muscle loss will lower your metabolism and therefore make your fat loss efforts stall. SPREADING YOUR PROTEIN OUT ACROSS THE DAY WILL MAXIMISE THIS MUSCLE MAINTENANCE EFFECT Lastly, getting protein in at every meal (including breakfast and snacks) will help maximise the muscle sparing effect. Coupled with the fact protein keeps you fuller than other macronutrients (carbs and fat) means you’ll be less likely to binge or overeat later in the day. This is the hardest part for most people as their breakfasts are often 100% carbohydrates. It’s worth remembering there are essential fats and essential proteins, but no such thing as essential carbohydrates. Your body doesn’t need them; you just prefer them. So next time you’re thinking about having cereal for breakfast, stop and have a tasty omelette instead. Your body will thank you in the long run. This article was written by Joe Robinson at Sustain Nutrition. ABOUT SUSTAIN NUTRITION s We’re two active Personal Trainers offering an insight into nutrition and training for long term results. No shakes, pills, snake oil or quick fixes – just real life advice that will last a lifetime. Add that to our daily accountability and useful feedback, and you’ll never need to “diet” again! For free advice follow us on Facebook and Instagram
THE BENEFITS OF FOAM ROLLING Posted on 14 July 202120 November 2021 by Michelle Jones If you keep up to date with the latest trends in fitness, the chances are you’re always hearing about new exercises, new pieces of equipment and new routines that will transform your life and tone your body. And though many of these fitness trends may turn out to be fads, one that seems to be here to stay is foam rolling. Easy, effective and fun, foam rolling will revolutionise your gym experience, helping you to feel healthier, fitter and more relaxed, even after the toughest of workout sessions. IMPROVE FLEXIBILITY AND REDUCE ACHES Also known as self-myofascial release, foam rolling has become incredibly popular in recent years, with everywhere from your local easyGym to luxury country clubs investing in a roller. Once used exclusively by elite athletes, coaches and therapists, foam rolling helps you to release muscle tightness and massage sore limbs after a workout. By applying pressure to the right places in the right way, foam rolling can prevent stiffness, pain and help you’re muscles return to their normal function. As long as you’re doing foam rolling exercises correctly, you should be able to increase your range of motion, improve flexibility and even reduce post-workout fatigue. FOAM ROLLING EXERCISES Foam rolling is most effective when it’s used to target specific parts of your body, so the best way to begin is to ask a member of staff at your gym to talk you through the basics. Incorrect use of foam rolling won’t be as effective and could even cause your aches and pains to become worse. In order to get to specific muscles, you’ll need to hold your body in certain poses while using the foam roller. These poses will change depending on which muscles you’re trying to massage and whether or not you have any knots or trigger points to work on. In general, you should spend around 20 minutes working on each tender spot, making sure you roll slowly and being careful not to put too much pressure on trigger points and sore muscles. Though it’s fine to use the roller on your upper back, avoid using the foam roller on your lower back as this can cause your muscles to contract, making your pain and stiffness worse. WHY SHOULD YOU INCLUDE FOAM ROLLING IN YOUR ROUTINE? Taking the time to cool down after a tough training session is incredibly important if you want your muscles to recover, heal and become stronger. Massaging your muscles through foam rolling helps to kick start this process, helping your muscles to heal quicker and helping you to improve your performance in the gym. If that wasn’t incentive enough, the idea that you can stroll out of the gym after an hour or two of weights, reps and stretches and feel almost as good as new should help to convince you that foam rolling really is the way forward. Why not give foam rolling a go next time you’re at the gym and find out what all the fuss is about for yourself?
INCREASING MUSCLE SIZE WITH TIME UNDER TENSION (TUT) Posted on 14 July 202120 November 2021 by Michelle Jones If you’ve been weight training for a while, you may find yourself asking, ‘why have my muscles stopped growing?’ This is often followed by the statement ‘it’s strange because I’m adding more weight to my lifts every week so I know I’m getting stronger. The problem with that statement is this… If you’re bodybuilding, your mission objective is to increase the size of your muscles, not to become a power lifter, so don’t worry about the weight you are lifting or your muscle strength too much. TIME UNDER TENSION (TUT) So, why have your muscles stopped growing? The answer to this question is very simple: Your muscles need more TIME UNDER TENSION, not more weight… ‘Gaining size’ (hypertrophy training) and ‘getting stronger’ (strength training) are accomplished in two completely separate styles and methods of training. You can become stronger by adding more weight to your routine but this doesn’t necessarily mean you will gain any mass or size. The reason being that if you are lifting in a fashion where your tempo is too quick and your rest periods are too long, your muscles are under tension for a very short amount of time and then under no tension for too long whilst resting. INCREASE YOUR WEIGHTS Increasing your lifting weight is quite easily achieved if you are putting the hours in at the gym; all you need is a considerable amount of power and an explosive movement/technique to get the weight up. BUT, as previously mentioned, you will eventually hit a brick wall if you are training for size. So let’s look at how we can utilise TUT training to its full potential. Time under tension put simply is ‘the amount of time you put your muscles under tension for during exercise’. ADD MORE VOLUME You want to be adding more VOLUME to your sessions, so things like drop sets, negative reps, slowing down the tempo of your reps, not ‘locking out’ which will release the tension and shorter rest periods. You may have to decrease the weight you have been lifting but that isn’t a concern as you are not training for strength, so please don’t be concerned about this AND your sessions may finish quicker as your putting your muscles under tension for a more condensed period of time. SUGGESTED TRAINING An example of the variables and parameters to stick to for your training could be: VOLUME3 sets of 10 repetitions REST60 seconds INTENSITY65-75% of your one-rep-max TEMPO 3-1-4 (tempo is the 3 phases of a repetition, if you take a bench press for example the first phase of the lift will be 3 seconds, once you hit the peak hold for 1 second and then lower the weight for four seconds)
RUNNING FOR BEGINNERS: TOP TIPS Posted on 14 July 202120 November 2021 by Michelle Jones No one’s really a beginner runner. We all know how to do it because most of us started running soon after we learned how to walk. That said, if you haven’t done it for a while, there are still a few tips you should keep in mind that will help you get the most out of your running sessions: GET KITTED OUT You don’t have to break the bank on the latest trainers to start running; just make sure your footwear gives you plenty of support. Wear what’s comfortable, but splashing out on some cool leggings, shorts and a top is great for morale and can get you in the mood to run. JOIN A GYM Jogging for beginners is all about starting out gently. Joining a gym means you can set your own pace by starting to run on the indoor treadmill. This is a great way to start conditioning your muscles and begin to build up your stamina. However, many people make the mistake of ditching the weights in favour of miles on the treadmill. While the added mileage might be beneficial for increasing endurance, it might actually lead to extra injuries. The pounding from running puts an immense strain on the body. If the muscles aren’t prepared to handle the load, stress gets absorbed elsewhere including bones and connective tissue. Over time, overuse injuries including shin splints, stress fractures, and “runner’s knee”. Ensure you incorporate strength training, squats & lunges into your routine. A strong upper body is essential to maintaining a good arm movement pattern whilst running. NUTRITION Before you start running, eat some light, high energy food like a piece of fruit, a smoothie or an energy bar, but never try to run on a full stomach, unless it’s to catch the bus home! Replenish your spent energy after running by eating some protein and carbohydrates, such as scrambled eggs, a lean meat sandwich, yoghurt, granola or berries. Also, top up on fluids! PACE YOURSELF The London marathon can wait for now; just take it easy at first. Remember, slow and steady wins the race. That said, it’s important to set some goals, such as running a specific distance on the treadmill, aiming for a higher average pace. Set realistic targets so you can measure your results week by week. Apps like Couch to 5K can help you build up slowly and to see how far you’ve come! GET IN THE HABIT Staying motivated is the key and once running becomes a habit – typically, after a few weeks – it really does get easier. Before you know it, you’ll feel full of energy and the running habit will be part of your daily or regular routine. Finding a running buddy is a great way of staving off boredom as your distances increase and because you can chat as you run, those miles will slip past unnoticed. GOALS It’s important not to get too attached to the treadmill. Once you start to feel more at ease running, try some outdoor runs in the morning, or at weekends. Now’s the time to consider entering a 5k or 10k, half marathon, or even a marathon – just give yourself plenty of time to train properly.
MEDITATION FOR FITNESS Posted on 14 July 202119 November 2021 by Michelle Jones All of that time spent challenging your body can wear you out, so sometimes you need to relax and exercise your mind instead of your body. There’s no need to jump off that treadmill and adopt the lotus position though; Meditation during a workout just means tapping into the benefits of meditation in a specific and deliberate way to help improve your metabolism, increase brain activity and lower blood pressure. Meditation for fitness can also intensify the stress-reducing benefits of exercise and help you get into better shape, faster, by forcing you to visualise the process and the results. Here are the main benefits of meditating to promote better health and a better workout: BOOST IMMUNITY Meditation can boost the electrical activity in your brain and this, in turn, may help to improve your immune function, according to recent research. Additionally, the practice of mindfulness, where the person meditating pays attention to their current experience in a non-judgemental fashion, helps you to understand yourself better. Once this is achieved, all the other benefits associated with meditation fall into place, such as reducing stress levels, reducing the risk to your heart and giving your system more energy to bolster your immune system and boost your workout. BETTER SLEEP You can improve your night-time sleep by practising deep relaxation methods during the day, according to several studies. And the more alert you feel for a workout, the longer you’ll last. LOWER BLOOD PRESSURE The American Heart Association already recommends meditation as an alternative to dieting and medication to lower blood pressure. One study found that mindfulness-based meditation lowered both diastolic and systolic blood pressure among those with pre-hypertension (a blood pressure that is higher than 120/80 but lower than 140/90). Lower blood pressure means a better workout too – you can push yourself that little bit harder to achieve the best possible results. LESS PAIN No pain, no gain? The next time you feel like halting a workout because it all gets too much, you may want to try meditating. It has been proven that meditating for little over an hour can dramatically reduce pain. BETTER HEART HEALTH By regularly practising Transcendental Meditation, which is a 20 minute twice-daily form of meditation, you could lower your risk of a stroke or heart attack by almost half. HOW TO INCORPORATE MEDITATION INTO YOUR WORKOUT: • Breathe – take deep, slow breaths through your nose and out of your mouth. This will relax your muscles and focus your mind. When your heart rate increases during a workout it can be difficult to breathe deeply and slowly, but this exercise will help you achieve this before you begin and throughout your workout. • Focus – remove the stresses of the day from your mind and focus on your workout. Put whatever your current workout goal is at the front of your mind and everything else to one side as you workout at our no contract gym. • Adopt a mantra – whether you use the same mantra for every workout or change it to accommodate your current goal, make sure you adopt a mantra that states your goals, desires or challenges. For example, if you want leaner and strong legs, visualise this and focus on the goal as you repeat “for legs that are lean and strong, I will work out hard and long”.
10 SUPERFOODS TO KEEP YOUR ENERGY LEVELS UP Posted on 14 July 202110 December 2021 by Michelle Jones Feeling sluggish at the end of the day and tempted to head home instead of hitting the gym? We’ve all been there. But these high-energy foods are an easy and quick way to cleanse your body and kick-start your metabolism, to keep you going for the entire day and well past your post-work workout. There’s no need to spend the Earth on these super foods either. As a low cost gym, we know that it’s important to shed the pounds while holding onto the pounds in your pocket. We’ve selected 10 of the best, most affordable super foods out there. These foods are tasty, filling and wholesome enough to keep you going and feeling energised: 1. Wheat OK, this might raise a few eyebrows as a lot of people claim that wheat makes them feel bloated. However, many wheat intolerant souls are actually reacting to the residues of pesticide left on the wheat from certain farming methods rather than the wheat itself. We would recommend trying whole wheat bread made from organically grown wheat. Suddenly your sandwiches might not just seem a lot more tasty, they could give you a great midday boost. 2. Brown rice Brown rice might take a lot longer to cook than its white rice contemporary, but the brown stuff is much better for you. It will keep you fuller for longer and has also been found to help with digestive problems and stress. 3. Oats Oats are high in calcium, magnesium, potassium, protein, vitamins E and B, and a whole host of other stuff too. This makes them a truly super food to combat tiredness and stress, as well as improving your skin. 4. Lentils Lentils are a great kitchen staple, but unfortunately us Brits don’t eat nearly enough of these cheap and colourful chaps. Try introducing lentils into your diet by swapping your regular pasta for lentils instead – your energy levels will thank you. 5. Sesame seeds Sesame seeds are easy to integrate into your diet; Just choose bread that’s already topped with these super seeds or sprinkle them on your morning muesli. There’s also a delicious dessert called halvah that is made from pounded sesame seeds and honey, which is also rumoured to enhance sexual vigour and vitality! 6. Spinach Packed with iron, we know that Popeye was onto a good thing with this leafy green vegetable. Spinach is best eaten raw, as cooking can make it harder for the body to absorb all that iron. 7. Sprouted seeds Sprouted seeds are a secret super food that are cheap and easy to grow. These days, they now feature on most supermarket shelves and can be added to salads, sarnies and stir-frys. 8. Apricots If you’re trying to bring down your sugar intake, try some of nature’s candy in the form of apricots. Whether fresh or dried, you’ll feel the immediate energy benefits of this super little fruit. 9. Walnuts Packed with potassium, zinc, iron and protein, walnuts are a great energy resource. We’d recommend eating them in salads rather than on top of a walnut whip. 10. Almonds If you’re starting to hit the wall, try a handful of almonds to boost your energy levels. Now that you’ve got these energy boosts, you’ll be able to get that workout (or the last few reps) in! [/vc_column_text][/vc_column][/vc_row]
WHICH PROTEIN/SUPPLEMENT IS BEST? Posted on 14 July 20215 November 2021 by Michelle Jones If you are attending the gym regularly, you may want to supplement your workouts with protein or other supplement. Supplements can help with muscle repair, strength gain, and muscular atrophy (size gain). Whatever you use it for, supplemental protein can have a dramatic effect on the work you do. However, if you want to start taking protein or supplements, choosing the right one can be difficult. With so many different types and brands available, how are you to know which is right for you? We’ve put together a list of some supplement types out there, and outlined the advantages and disadvantages of each: WHEY PROTEIN Possibly the most popular of all proteins, whey protein is the standard supplement choice for many gym goers. Whey protein is normally used to increase size and strength without major gains in body mass. Whey protein is high in branched chain amino acids, and it can have a powerful anabolic effect on muscle growth. It’s perfect if you want to increase your power and strength without putting on the pounds. It can also be used to suppress hunger and help reduce body fat whilst retaining muscle. Whey protein comes in a variety of different flavours, and can normally be mixed into milk to make a milkshake or porridge, or can be mixed with water. SOY PROTEIN Often seen as a healthier alternative to whey protein, soy protein is made from soybean meal that has been dehulled and defatted. Scientifically, it is known as complete protein, as it provides all of the essential amino acids for human nutrition. Soy protein is free from dairy or animal protein, and is, therefore, popular amongst vegetarians and vegans. Soy protein can also lower cholesterol and the risk of heart disease, whilst supporting significant muscle gain without increasing body fat. Some people use soy protein alongside a whey protein plan, as they complement each other very well. As we have already noted, whey protein is high in branched chain amino acids, whereas soy protein provides high amounts of glutamine and arginine. CASEIN If you’re on a lower calorie diet, you can often come across issues with lean muscle mass loss. As you’re not supplying your body with enough calories to support all of your energy needs, you’ll end up using stored body tissues for energy instead. This is where casein will come in very useful. Casein has multiple benefits including improvements to dental protection and colon health. The higher calcium content in casein is also beneficial for total fat loss. One of casein’s benefits is that it provides amino acids at a slow and steady pace that last for hours. It’s widely known that muscles don’t build overnight. However, drinking a glass of casein-rich milk right before bed will work wonders. During sleep, the body is normally starved of nutrients, so a slow release protein such as casein is ideal for overnight recovery. CREATINE Creatine is somewhat of a controversial subject in health and fitness. Whilst many people have praised the dramatic effect it can have on your body, others insist that it can be detrimental and have nasty side effects. Creatine is typically bought in flavoured powders. Like most other workout supplements and proteins, creatine increases your body’s ability to produce energy. It is, therefore, used mainly in high intensity, explosive activities like weight lifting, sprinting, and throwing. It works by channelling water into your muscles, which stimulates protein synthesis at a faster rate. Athletes in these areas swear it works, and fast, but why the controversy, and what are the reported side effects? For starters, if you take creatine you will put on weight. Unlike some protein supplements, which aim to increase power without significant weight gain, creatine works by bulking out your muscles. It will also have a different effect on each person that takes it. Those who regularly eat red meat might not see such a noticeable effect, as red meat contains a fair amount of creatine. Vegetarians, however, may see a more dramatic effect, as they have a lower everyday intake of creatine. You should only take creatine if you have a heavy workout schedule, as you need to combine it with lots of exercise to see an effect. Additionally, anyone under eighteen should not take it, as scientists are not yet sure of the effects it might have on growing muscles and bones. Only you can make the right decision about which protein / supplement would best aid the work you do at easyGym. However, we hope this guide has provided a bit more direction! Remember, taking protein or other supplements is not a substitute for healthy eating, so keep up everything else you’ve been doing to stay healthy.
HOW TO HANDLE POST-WORKOUT SORENESS Posted on 14 July 202124 November 2021 by Michelle Jones The aching pain that you feel 12-48 hours after a workout is known as DOMS, or Delayed Onset Muscle Soreness. It’s a result of microscopic tears within muscle tissues, which you create when you workout. The pain is the body’s way of signalling to you that repair work is going on and that you’d better rest. When the soreness disappears, your body is saying it’s ready to get back to it. Just like the phrase ‘no pain, no gain’, many people actually enjoy this feeling as it’s an indication that they have worked hard and that the muscle will repair itself to a stronger state than the one it was in before they trained it, which leads to greater stamina and strength as the muscles recover. In short, there is no way to avoid or eliminate DOMS, but you have to admit, there’s something supremely satisfying about knowing your efforts in the gym are working! Tips to help reduce the effects of DOMS Ensure you thoroughly warm up before and cool down after your workouts. When trying a new exercise, start slowly and build up the weight/speed. When muscles are in recovery mode they tend to tighten up. Slow and gentle stretching of the area will relieve that tight feeling and diffuse the pain. Foam rollers are good for this purpose. Massaging a sore muscle can help reduce tightness while promoting blood flow, which in turn helps speed recovery. A warm bath will loosen up tight muscles and improve circulation. Better circulation means more oxygen and nutrient-rich blood coming to the rescue of your aching muscles. Try a post-workout protein shake. According to the Whey Protein Institute, whey protein is a high-quality protein source that’s easily digested by the body. Because it contains large amounts of muscle-building branch chain amino acids, whey protein is ideal for muscle recovery after a workout. Use a split routine. By training different body parts on different days you will still be able to get back in the gym even when one area of your body is recovering.
HOW MUCH SUGAR ARE YOU EATING DAILY? Posted on 14 July 20215 November 2021 by Michelle Jones According to the Food & Drink Federation’s Guideline Daily Amounts (GDA), women should restrict their calorie intake to 90g of sugar per day (approx 22.5 teaspoons) and men to 120g (30 teaspoons). Sound easy? It may be simple to control your sweet tooth, and cut down on sweets and adding excess sugar to your tea, but what about the foods that contain sugars that you don’t even think about? Let’s take a look at the below example and the approximate sugar contents: BREAKFAST Porridge with 1 tablespoon of maple syrup – 3 teaspoons Banana – 5 teaspoons 250ml glass of orange juice – 5 teaspoons SNACK Can of cola – 8 teaspoons Cereal bar – 3 teaspoons LUNCH 50cl bottle of flavoured water – 7 teaspoons 300g tomato and mascarpone soup & mini baguette – 4 teaspoons SNACK Medium mocha Frappuccino with whipped cream – 13 teaspoons DINNER Chicken teriyaki & rice – 8 teaspoons Two scoops of vanilla ice cream – 4 teaspoons Glass of 250ml white wine – 2 teaspoons TOTAL DAILY SUGAR INTAKE: 89 teaspoons = 373g!!! So how can you cut down on/ be aware of sugar intake? Here are few things to remember: When products say “low fat” it is likely to be high in sugar. Look out for sugar in disguise – fructose, sucrose, maltose, syrup, glucose. Look out for “carbohydrates… of which… sugars” on the nutrition label (high – over 22.5g of total sugars per 100g, low – 5g of total sugars or less per 100g) Not all sugars are naughty – those that are found in natural products such as fruit and vegetables provide slow-releasing energy throughout the day! It is the added sugars that hold no nutritional value. Please do not hesitate to talk to one of our self-employed personal trainers who is qualified in nutrition on the gym floor!
TOP 5 VEGGIES FOR IMMUNITY Posted on 14 July 20215 November 2021 by Michelle Jones Just by getting your daily intake of five to nine servings, you help build your body’s immunity to many diseases and common colds and flu like viruses. So what are the top veggies? Here is a list of our top 5: Tomatoes : Technically a fruit; tomatoes are packed with vitamins from A to K and are also renowned for reducing the amount of free radicals in our bodies and keeping our blood pressure in check. Carrots: These orange-wonders are loaded with eye, skin and hair-enriching nutrients. Rich in vitamin C, carrots protect your cardiovascular system from damage. Broccoli: A big one for its disease fighting capabilities. Full of vitamin C and beta-carotene, definitely one not to avoid around winter when trying to fight colds and flues. Spinach: This chlorophyll-packed type of produce is an excellent source of almost every vitamin and nutrient you need. Some scientists believe a diet heavy in spinach may be able to prevent everything from heart disease to colon cancer, and arthritis to osteoporosis. Sweet potatoes: This root vegetable has dozens of nutrients like vitamin A, C and manganese. Sweet potatoes are also a good source of fibre and iron. This means that, not only do they give you energy, they can also help regulate your digestive system. For help on your specific nutritional plan, please speak to one of our qualified personal trainers.
