https://www.facebook.com/103068087809243/

C42 Fitness, Rainford (2026)

28/08/2026

Body Recomposition: Strength training

The Importance of Strength Training in Body Recomposition:

1. Muscle Preservation: When you're in a calorie deficit for fat loss, strength training helps preserve lean muscle mass. This is crucial for maintaining your metabolism and avoiding the dreaded “skinny fat” look. (FST loss over weight loss. A future post)

2. Increased Metabolism: Building muscle through strength training elevates your resting metabolic rate. This means burning more calories even when you're not working out, as muscle burns calories. Fat is a store of calories. more lean muscle means fat loss easier and more sustainable.

3. Improved Body Composition: We all want to be happy with what we see in the mirror. Strength training allows you to effectively lose fat while gaining muscle. This dual approach enhances your body composition.

4. Functional Strength (My favourite): Lifting weights improves your overall strength and functionality, it makes everyday tasks easier and reduces the risk of injury. Stronger muscles contribute to better posture and stability and standard of life.

5. Personal Confidence: As you see progress in your strength and body shape, your confidence will improve . Your clothes will fit that little bit better and you will hold yourself better.

Tips:

1) Prioritize Compound Movements: Exercises that work the muscles of more than one joint, like squats, deadlifts, and bench presses engage multiple muscle groups, promoting balanced development.

2) Stay Consistent: Aim for at least 3-4 strength sessions per week.

3) Focus on from: Quality over Quantity. Proper technique is crucial for preventing injuries and ensuring effective workouts. If your coach isn’t correcting your technique, you have the wrong coach or if you’re not focused on correct technique then you may aswell not be training.

Success and Victory Through Disciplined Preperation

27/08/2026

**Body Recomposition: Nutrition over injections and fat loss tablets**

Body recomposition is the way of simultaneously building muscle while removing fat, nutrition plays a vital role. Here’s how it works:

1. Calorific Balance: For recomposition to be effective, you need to navigate your calorie intake. Instead of drastically cutting calories, aim for a slight deficit or maintenance level to facilitate fat loss while providing enough fuel for muscle growth.

2. Macronutrient Ratios (Carbs fats proteins):

Protein: Prioritise protein intake (around 1.6 - 2.2 grams per kg of body weight). This supports muscle repair and growth, especially post workout.

Carbohydrates: Don’t shy away from carbs! They provide the energy needed for intense workouts. Focus on complex carbs like whole grains, fruits, and vegetables.

Fats: Healthy fats are essential for hormone production and for vast alliance vitamins to be absorbed in the body (A,D,E,K). Sources like avocados, nuts, and olive oil.

3. Meal Timing: Timing your meals can enhance your results. Having protein based meals with carbs, around your workouts can maximise muscle synthesis and recovery.

4. Hydration: Hydration is crucial. Water aids digestion and nutrient absorption, ensuring your body functions properly.

5. Micronutrients Matter (Vitamins & Minerals): Don’t forget about vitamins and minerals. They are vital in metabolic processes and overall health. Aim for a colourful plate filled with a variety of fruits and vegetables.

Tips:
1) Track your intake for accountability.

2)Adjust based on progress; listen to your body.

3) Stay consistent and patient results take time. Simple rule lose fat fast you put it on fast.

Success & Victory through Disciplined Preparation

26/08/2026

***Body Recomposition***

You may have come across the term “Body Recomposition”. In this post I’ll explain in basic terms, what it is.

What is Body Recomposition?
Body recomposition is the process of losing fat and gaining muscle at the same time. Unlike normal weight loss approaches that focus solely on losing pounds, body recomposition emphasizes swapping your body composition basically, reducing body fat while increasing lean muscle mass. This method is ideal for those who want to achieve a toned and sculpted physique without drastic weight loss.

How Does Body Recomposition Work?
The science behind body recomposition lies in a combination of nutrition, exercise, and recovery. Here’s a quick breakdown of how it works:

1. Nutrition: This is the very foundation of any recomposition strategy is a balanced diet. You need to take on enough protein to support muscle growth, usually around 1.6 to 2.2 grams of protein per kilogram of body weight. Incorporating healthy fats and complex carbohydrates will help fuel your training & recovery.

2. Strength Training: Lifting weights is crucial for muscle growth. You need to aim for a mix of compound exercises (like squats and deadlifts) and isolation movements (like bicep curls) to engage multiple muscle groups. Consistency is key with training. If you train at least 3-4 times a week can will see results!

3. Cardio: While strength training plays a major part, including cardiovascular exercise helps burn calories and improve health. However, balance is essential; too much cardio can hinder muscle gain, so find a rhythm that works for you.

4. Recovery: This part is massive. Don’t underestimate the power of rest! Muscles grow during recovery, so you need to make sure you’re getting adequate sleep and allowing time for muscle to recover between workouts.

5. Monitor Progress: Keep track of your body measurements, strength gains, and how your clothes fit rather than solely focusing on the scales. Progress can be measured in various ways

The new few posts will be covering each section a bit more in depth.

Success & Victory Through Disciplined Preparation.

23/08/2026

I now only have 7am Tuesday mornings available. If you are interested contact me and we will get you booked in.

C42 Fitness

21/08/2026

“My conditioning phase”

So I had a bit of a mental block on training today until I saw someone’s story and work out they were doing with 70kg max reps on 45secs for 3 rounds. So my inspired training today is the following:

3 x 60secs.
Max Reps
2 min rest between sets
5min rest between exercises

60% Body Weight

Barbell Deadlifts
Front Squats
Lunges
Bench Press
Lat Pull with Row
Push Press

The reason for it is to be able to keep pushing until the end at max effort. One of those work outs that you need to keep digging that little deeper every exercise.

21/08/2026

The Loaded March, The TAB (Tactical Advance to Battle): A weighted march carrying specific weights, at a pace covering no faster than “15 minute” miles (4mph or approx 6.5km/h).

Throw back to part of my PTI career: a little TAB I ran for the other job around Catterick Exercise area 2018. Before the new fitness tests came into play.

This picture, every person in the troop was carrying 20kgs (44lbs RAC weights at the time) covering 6miles in 90 minutes. Anyone falling back too far after the designated amount of warnings given, gets on the bus.

20/08/2026

“Your future self is looking back at you now with memories”

- My Son

Living a healthy lifestyle means that you get to enjoy doing the things you love. It’s more than just fitness; it’s about training and conditioning your mind aswell as your body into good habits. This way fitness isn’t a chore it’s just a normal part of life.

For me, living a healthy lifestyle meant I got to climb Mount Olympus, one of my lifelong dreams. And see all of the views I had imagined. It means I get to go up mountains and hills I want without having to train specifically for it.

I’m a massive believer in there are those that do, those that teach and those that lead by example. I like to think that I fit into all 3 categories. I can do, I teach people and I set the example by learning and training aswell.

And on that subject I now have an 8:30pm PT slot available. If you want to book in get in touch.

Chris

18/08/2026

Muscle pain after training: Delayed Onset Muscle soreness: Part Two - Second day soreness.

Understanding Muscle Repair after training.

After an intense workout, your muscles need time to recover, especially if you're feeling that familiar delayed onset muscle soreness (DOMS). Here is a general overview of the stages that happen in the first few days after your training session.

Day 1: The ache kicks in.
Right after your workout, microscopic tears occur in your muscle fibers. This is normal! You will feel soreness as inflammation sets in.

Day 2: The worst of it.
DOMS usually peaks around 24 - 48 hours after exercise. Your muscles will more than likely feel stiff and tender. This is when your body starts releasing inflammatory markers and growth factors to begin the repair process.

Day 3: Healing Begins
Your body’s repair process kicks in, with repair cells activating to aid in muscle repair. This marks the start of muscle rebuilding, where protein synthesis occurs to repair those micro-tears!

Day 4: Recovery Progress
By now, the soreness begins to lessen or should have dispersed completely. Your body is producing more muscle proteins, and you may start to feel stronger as your muscles adapt to the stress of your workout.

Day 5 and Beyond: Adaptation
As you continue to rest and refuel, your muscles grow stronger and more resilient. This adaptation process is crucial for gaining strength and improving performance. Remember to hydrate and feed your body with carbs and protein! Carbs to fuel your body and protein to repair the tissue.

Main takeaway points:
Listen to your body! Allow enough recovery time between workouts to promote optimal growth and prevent injury. Your muscles need time to repair and recover. Rest is just as important as the training. It’s when the growth and adaptations happen.

Tag someone in that’s too scared to put their muscles through it.

17/08/2026

TONIGHT

6pm Axe & Hammer Fitness
Sandwash close

Functional fitness for all abilities.

15/08/2026

Delayed Onset Muscle Soreness (DOMS):

Part one

What is it and why does it happen?

Have you ever felt that intense soreness a day or two after a workout? That’s called Delayed Onset Muscle Soreness (DOMS), and it’s a common for anyone who exercises, especially after trying new activities or changing the Frequency Intensity Time or Type (F**T) of training they are doing. This is why it happens:

What is DOMS?
DOMS is the soreness in the muscle and stiffness that usually happens 24 to 72 hours after training. It’s most commonly associated with eccentric movements (like lowering weights), new people to training, or high-intensity workouts.

Why Does DOMS Happen?

During intense exercise, especially when your muscles are challenged, tiny tears occur in the muscle fibres. This microscopic trauma is a normal part of training, muscle growth and adaptation.

Inflammation - The body responds to these tears by initiating the repair process. This leads to swelling and increased sensitivity in the affected muscles.

Lactic Acid is not responsible for DOMS- While lactic acid buildup can cause immediate soreness during exercise, it’s not responsible for DOMS. Instead, the soreness is primarily due to the muscle damage and inflammation.

How can you Manage DOMS?:
Active Recovery - Light activities like walking or gentle stretching can help reduce stiffness.

Hydration - Staying hydrated helps flush out toxins and supports recovery.

Nutrition - Consuming protein and anti-inflammatory foods can aid muscle repair.

Rest - Give your muscles time to recover before hitting the gym hard again.

***It is important to know the difference between DOMS and an injury. If in doubt always seek medical advice****

Understanding what DOMS is, is crucial to anyone’s training, How to deal with it and what to expect. Remember, it’s a sign that your muscles are adapting and getting stronger. Just be sure to listen to your body and allow for proper recovery.

C42 Fitness

28/08/2026

27/08/2026

26/08/2026

23/08/2026

21/08/2026

21/08/2026

20/08/2026

18/08/2026

17/08/2026

15/08/2026

Address

Telephone

Website

Alerts

Shortcuts

Share

Category

Listing takedown request