Fitness Lab

SHOULD YOU BE TRAINING TO FAILURE?

For the most part, training to failure is not something we want to do all the time. This could lead to inadequate recovery from session to session affecting the total volume performed over a week. It would be better to appropriately spread that volume.

Now, this is not to say we should not train hard ,that we may not be training as hard as we can which could mean we are missing out on some benefits of training. There is a difference between training hard and training to failure. It is important to get away from the concept that training to failure = training hard. Rather, we want to train smarter and have intent going to each training session.

While it would not be wise to always train to failure, there are certain situations where it can be applied. For example, training to failure with single joint exercises, at the end of a training session with enough time to recovery before your next session would be a good approach to take in applying this.

CORE VS AB TRAINING

Abs are something that most people desire but often take a sub-optimal approach or don't truly understand what is required to achieve them. We hear the words abs and core being used interchangeably but they may not always mean the same thing which could lead to some confusion when it comes to training.

You will likely get a better bang for you buck with core training as there seems to be more carry over to other movements while ab training is very specific (i.e. crunches). This is not to say that ab training is pointless but rather to bring attention to the differences of the two and importance to train with specificity in mind.
Core training may not always be fun but can be an important part of keeping your body healthy. The core is used during almost everything so addressing training from multiple angles and ensuring that the body is resilient may help with keeping you in the gym and training more often.

Injuries can be difficult and if you are unable to train you can easily stop being as good with your nutrition.

But just because you may not be able to train doesn't mean that you can't control your nutrition and help assist your recovery.

ARE YOU TRAINING HARD ENOUGH?

This is a question that seems to have an obviously answer of "yes of courseI am" but take a second and really think about it. Are you training to your fullest potential getting the most out of your workouts? An interesting study was conducted that may convince you to think otherwise.

FREE WEIGHTS VS MACHINES

There are a lot of factors to consider where creating a training program. One of those is exercise selection and the different variations of each movement.

The choices of exercise selection are context dependent but a few things to keep in mind are risk vs reward, availability of equipment, training status and time constraints.

There is a time and place for just about any exercise and this goes for free weights and machines. It is important as a coach to have a conversation with your client and come to a decision that makes everyone happy. At the end of the day, adherence is what should be focused on.

HOW TO BRING UP LAGGING BODY PARTS

We all have those muscles that just don't respond to training as much as others do. These lagging areas will be different from person to person but the frustration mutual. In this situation, what do you do to address these problematic areas?

Here are some tips that we suggest! This may not work for everyone, but can be worth trying out. Often times the main culprit is improper ex*****on of the lift. Make an honest assessment with yourself and leave the ego at the door when it comes to form. Take a video or have someone you trust will be honest take a look at your form. This is where having a personal trainer or training partner can be really beneficial.

HOW TO MAKE THE MOST OUT OF YOUR TRAINING SESSIONS

Training may only make up about an hour of your day, but how we utilize that time can make a difference on how you feel physically, mentally and help you get closer to accomplishing your goals. Once you step into the gym, your attention should be given to the task at hand. How we approach this session mentally will be a big determinant on how it goes so it is important to set yourself up for a successful day of training. This will look different across individuals but it is important that you personalize this process and finds what works best for you so that you are more likely to adhere to it.

It can be easy to just show up to the gym and go through the motions but that isn't going to get you to where you want to be. For some, the gym is a get away from the busy real world and can be a time to focus on bettering yourself. It is often the case that there is not much time to do this throughout the day so make this hour the best it can be!

5 TIPS FOR SUCCESS WITH YOUR HEALTH AND FITNESS JOURNEY.

Embarking on a new journey can be scary due to the overwhelming amount of information out there. Don't let this fear get the best of you because in reality, it doesn't have to be complicated and difficult!
How we approach this situation will determine the outcome so start off on the right foot with these 5 tips.
Make sure to share these with others too! Everyone should feel confident to take steps towards a better lifestyle so lets encourage that.🙌🏾💪🏾

MENTAL TRAINING INCREASES STRENGTH GAINS!

A positive mindset is important in all areas of life.
When it comes to training, what role does mindset play and should we be training our minds as well as our bodies?

WILL EATING MULTIPLE TIMES A DAY INCREASE YOUR METABOLISM?

It was commonly believed that we had to eat multiple times a day to " keep the metabolic furnace burning " and that this would help burn more fat . As the research evolved , we have come to the realization that this is not true and that energy balance is the main determinant of weight loss / gain .