Thomas McBride Health & Fitness

The simple, honest truth about losing weight ⚖️

Don’t make this mistake as a beginner runner ❌

As a beginner you have one goal and that’s to build up the ability to run confidently and comfortably without needing to stop 🏃‍♂️

But most people start running by going too fast, getting tired, frustrated and overwhelmed. And then quit ❌

As a beginner go out and start trying to run a little bit further or longer and slowly build up your ability to run 👍

Your heart is one part of the body that benefits massively from running but in the beginning it has to work hard to keep up 🥵

As you get fitter and better at running you’re also improving the fitness and health of your heart ❤️

If you track your heart rate try to keep it low in the beginning and it will help you to stay more comfortable when running and help you to avoid getting tired, stressed and burnt out when running 🏃‍♂️

If you’re making this mistake you’re restricting yourself from more progress ❌

Most people don’t rest enough between sets. This means when you come to do your next set your still to tired to maintain your intensity and workload.

Especially if you’re trying to train for strength, power and speed you need to recover to lift heavy and move fast.

Here’s the rest periods I use as guidelines:
Endurance- active recovery
Muscular endurance- 30-60s
Hypertrophy- 60-90s
Strength & speed- 2mins
Power- over 2mins

If you want and need better balance offset lunges is a great way to improve it 👍

Improving your balance comes from forcing you to work to stay balanced in an unbalanced position, such as uneven weight 🏋️‍♀️

The offset lunges is great because every time you change legs the weight changes from inside leg to outside leg and completely changes your centre of gravity and the way the body works to stabilise itself 🫨

Try it out for yourself. Do 10 reps with a weight in one hand and then change hands for another 10 ✅

The goal of weight lifting is to get stronger and lift more weight.

To do that you need to be adding some weight each week. Try to add a small amount of weight progressively each 1-2 weeks and over time that 1.25kg plate will turn into 20kgs.

This is known as progressive overload and is key to developing in the gym and your fitness and to see progress.

If you want stronger legs you need to master these 4 exercises. These exercises are basic but are key to unlocking more advanced training whether that’s heavy lifting or more complex exercises.

Once you’re able to complete these exercises with control and confidence without any pain or tightness you’re ready to load the weight on and start getting heavy and strong.

Developing lower body strength is key in nearly every physical activity. The legs power a lot of your movement and even in endurance events like running and cycling help you to move better and faster and go further.