Tony Larkman Personal Training

HIIT while fasted increases the importance of protein.

High protein post workout snack 🍽️💪

After strength training, your body needs the right nutrients to recover and adapt. This simple cottage cheese wrap is ready in 15 minutes and provides high-quality protein and fibre to support muscle recovery, satiety, and long-term strength.

Research consistently shows that adequate protein intake after resistance training supports muscle protein synthesis and recovery — helping you get more from the work you put in.

No complicated recipes. Just food that supports training.

👉 Full recipe https://tonylarkman.com/high-protein-cottage-cheese-wrap-post-workout/

There’s a lot of confusion around whether strength training helps or hurts rowing performance.

The interference effect is often blamed on “cardio killing gains”, but in rowing it’s usually a fatigue and sequencing problem.

I’ve written a science-based breakdown focused specifically on indoor rowing, with practical weekly templates and references.

Article here:
https://tonylarkman.com/interference-effect-strength-endurance-rowing/

Interference Effect in Rowing: Strength & Endurance How the interference effect influences strength and endurance training in indoor rowing, with practical strategies to improve performance.

Intermittent fasting doesn’t have to be extreme to be effective.

The 16:8 approach is one of the most researched and sustainable ways to improve:
• Fat loss
• Insulin sensitivity & metabolic health
• Muscle preservation (when training properly)
• Long-term consistency

In this article, I break down:
✔️ How 16:8 actually works
✔️ Why it suits busy people and those who train
✔️ How it compares to 5:2 and longer fasts
✔️ Common myths (including muscle loss)

This is a science-backed, real-world guide — not hype, not extremes.

👉 Read the full article here:
https://tonylarkman.com/168-intermittent-fasting-the-most-sustainable-approach-for-fat-loss-and-health/

Rowing isn’t just about performance — it’s about building a body that lasts ❤️

✅ Zone 2 → builds mitochondria, heart health, and fat metabolism.

✅ Zone 5 (1–2x/week) → keeps your VO₂ max sharp.

✅ Strength training → preserves muscle & power as you age.

❌ Too much Zone 3/4 → chronic stress, poor recovery, higher risk of burnout.

👉 Train for health and longevity first, and performance comes as a bonus.

https://tonylarkman.com/indoor-rowing-rowing-for-longevity/

🚣‍♂️ Race Day Incoming! 🚣‍♀️

England Indoor Rowing Champs

📅 Saturday 6th September

📍 Bolton Arena

Whether you’re chasing a PB, eyeing a medal, or stepping up for your first 2k, this is the event to test yourself against the best in the country.

And here’s the smart play. It’s also the perfect launchpad to start your preparation for the British Rowing Indoor Champs in December.

I’ve raced at the highest level, won British and World medals and coached athletes from beginners to champions. I’ll get you ready with:

🎯 12–16 week custom training plans
📊 Data-driven pacing & strategy
💪 Strength & conditioning support
🧠 Mindset & race-day tactics

Don’t just turn up… turn up READY.

📍 Coaching info & sign-up → 🔗 bio

Tag your training crew and let’s get to work. 🏆

💥7 Years. 22kg Down. Stronger Than Ever. 🚴‍♂️💪

Edward came to me at 94kg — a passionate cyclist who wanted to ride faster, feel better, and live stronger.

Fast forward 7 years: He’s now a lean 72kg racing machine, packing more strength than ever before.

No shortcuts. No fads. No weightloss drugs. Just smart training, relentless discipline, and a mindset built for the long ride.

This transformation isn’t just physical — it’s a blueprint for long-term change.

📖 Read the full story on the blog and get inspired to start (or keep going) on your journey.

👉 Link in bio.

Better than anti-cancer drugs?

Exercise ‘better than drugs’ to stop cancer returning after treatment, trial finds First clear evidence that structured exercise regime reduces risk of dying by a third, can stop tumours coming back or a new cancer developing

Entry in for the Nordic Indoor Rowing Champs 🇳🇴

Race is 6km. Kr310 is around £35 GBP

Online (virtual) racing. I believe entries might close today.

🔗 in bio

I was recently asked for my opinion on new rowing machines by the Daily Telegraph

While they’ve all made great progress over the past few years, the Concept2, Inc. remains the gold standard.

Good article 👍🏻

The best rowing machines to keep fit in 2025, recommended by elite rowers Our experts say the best rowing machines should monitor your heart rate as well as your speed and should be built to last. So which is best?