TightenFit

Your MIND can be your greatest weapon or your greatest enemy...

Professionalism

Too often this industry is advertised under false pretenses being unregulated. The pictures you see on Social Media don't tell the full story.

I am of the opinion that the industry should be regulated based on trainers practicing beyond their scope. Promoting and sharing incorrect information with an eager to absorb audience. When choosing a trainer please check their credentials and qualifications to ensure legitimacy.

I refuse to be caught up with false promotion of one thing while doing another. I keep it simple and very basic.

Drink plenty of water, train smart and keep your nutrient intake quality rather than quantity . (This makes cheat meals worth it).

So don't be caught up in the hype of social media, make sure you question or do further research on information posted by trainers before accepting as gospel. Trainers should be a prime example of good health, not just physically but mentally and physiologically as well.

The Fit train-(GainTrain)

"It waits for no (wo)man"

You have probably thought about joining a gym or starting a training program, but never actually started. Probably due to waiting; for the right moment, person/ training partner etc.

Why wait for tomorrow, it is never a guarantee. We tend to over think and make drastic changes in order to get into the zone and change your life. Although these drastic changes will yield the greatest results in the shortest amount of time (if you have such self-discipline) I would never recommend it.

Reason being, you will get fed up and over it far too soon before results appear (become evident). Rather increase physical activity above what they currently are. Once you have done this, then you can look at changing your diet. Small steps in the right direction will make all the difference in getting to your fitness destination. The (Gain) train you board may not go in the same direction nor at the same pace as those around you-try not to focus on those around you and rather your own journey.

Efficiency, consistency and sustainability will see you achieve your fitness/health and wellness goals.

Monthlies Part 2…

Training in general pushes your pain threshold up thus allowing you to cope better with the pains and discomfort caused by period cramps and the like.

The follicular phase is the first phase of the cycle and runs from day 1-13. Day 1 being the first day of menstruation. During this phase, you will be able to handle more and push harder. Workouts should ramp up during this phase and be aimed at the higher intensity workouts that will utilise the most amount of energy (HIIT).

The next phase in the cycle is the Ovulation phase (Days 12-15), during this phase your strength levels are even higher as a result of the preceding phase. Capitalise, but be smart. The strength will aid you in toning muscle groups but be aware not to push it too far as you risk injury. Compound movements would be ideal during this phase. Remember focus on form.

Phase 3, the luteal phase (Days 15-28/30), this is usually the time you question yourself. Your body does not seem to respond to much during this phase, it almost could appear to be counterproductive, well it’s not! It is important to note that during this phase, your body temperature will be slightly elevated, so why not take advantage of on this. Workouts should ramp down during this phase making LISS (Low Intensity Steady State) styled cardiovascular training ideal (40mins -2 hours) for this phase.

And finally back to menstruation takes place. This is when you begin to regain homeostasis within. The level of intensity can be increased from LISS to HIIT as the cycle begins again.

"The more active you are [overall] and more regular you are with your activity, the better your periods end up being—less cramping, less heavy flow," explains Stacy Sims, PhD, an exercise physiologist for USA Cycling Women's Track Endurance Program and co-founder of Osmo Nutrition

Remember it is a marathon not a sprint, do not train hard, train smart. Listen to your body and let this be the foundation for your 2018 lifestyle changes.

The Cycle

Ladies, have you experienced training sessions where on one day you will kill itbut on other days just can’t seem to manage. This is may not be due to the training or your diet (calorie restricted). How well do you know yourself- are you taking note of that time of the month?

I am no expert in this regard heck I am a male,nonetheless being a trainer one should understand the plight which femalesendure monthly.

For the purpose of the posts let’s refer to these as the monthlies. It is always a good thing for us to be in tune with ourselves, listen to our bodies and consequently look after ourselves. Ladies it is imperativeto note when the monthliescommence and what is occurring during this time if you intend training or follow a vigorous training programme.

Let’s establish day one accordingly making it better to understand the cycle, specificallythe physiological and the demands put on the body. The demands vary as the cycle progresses, so too does the ability of the body to achieve a desired outcome. In other words, your training may suffer at no fault of your own other than the lack of understanding of timing.

In the next post we breakdown the monthlies, in to sections how well you can perform during these periods (excuse the pun).

Is your Heart working?

The Heart is most important muscle in the human body. Although we may not have conscious control (we cannot actively contract and relax the heart like other muscles), we need to be conscious of the changes that may take place as a result of the selected training programs we choose.

When considering the heart, one should take into account the Resting Heart Rate(RHR). This will give an indication as to how hard the heart is working when, the body is not being exerted [To calculate this: count the number of beats during one minute/ or number of beats in 20seconds multiplied by 3. Ideally done at a resting state (eg. Sitting at your desk, reading this post or first thing in the morning). In other words how much strain is your heart under to maintain minimal bodily functions.

Ideal RHR= 60-80bpm

Your max (age predicted) heart rate (APMHR) is calculated by taking your age and subtracting it from 220 (220-age). This gives you an indication of what your predicted maximal heart rate could be. Should this rate be exceeded it can be harmful. The proposed optimal heart rate to burn fat, one must maintain a workload/intensity of 60%-70% of your APMHR.

With the technological advances we have today, this is all made easier via our mobile devices and smart & fitness watches. These devices track training intensity as well as allow for live heart rate readings to be checked during workouts to ensure the correct zones or being target.

Aerobic (Cardio based) training, increasing the endurance capacity and efficiency of the heart. Anaerobic (resistance based) training increasing the strength of the heart (muscle) allowing for greater (more powerful) contractions per beat.

Do not simply favour one style of training (aerobic/anaerobic) they are both beneficial in terms of lifestyle and longevity. Find that balance, we may not all be athletes but we can become more efficient throughout our daily lives placing less strain on our vital organs to maintain us daily.

If you have any questions on the above or would like to test your max heart rate, please contact TightenFit and we will make sure to keep your heart pumping.

The Emotional change.

This is twofold. It either comes about when you view yourself, looking at yourself in the mirror. Or it is about how you feel about yourself. How you see yourself, and how you think the world sees you.It may be that moment of comfort you find when consuming that chocolate or those hot slap chips. This can lead to an unhealthy relationship with food, where you can’t get by doing a certain routine activity without the assistance from that momentary hormonal spike caused by a delicious tasting carb/fat. Yes that may be a harsh thing to say, but think about it there is no positive long-term benefit to this behavior. Choosing to go to gym instead of eating that snack will give you the same hormonal effect but just with a long term feeling of satisfaction as well as a sense of accomplishment. (You may get to the point when you can consume that snack without it being detrimental to your health. Balance)

Once you have realised these things, you are faced with a choice. The choice to pick who you want to be and how you want to feel, what you do and how you do it is all ultimately up to you and only YOU it should not be dictated by outside forces. Do you want to become a better version of yourself by putting YOU first or are you willingly accepting to continue as you are currently?You will live with the choice you make.

Once you have made your choice, make the commitment like you would to your partner.Pick your hard! Life is hard no matter what, so dictate your hard. And let go of all the things and people that make you feel opposite to how you want to feel.
A healthy lifestyle encompasses not only physical health but also mental and spiritual health. Without the one the others will always fail in picking up the slack. You putting yourself first will ultimately benefit those around you as well as yourself when you are happier and healthier. Your outlook on life and what life has to offer may alter as you progress.

Keep it simple as long as you keep trying, never give up on yourself. You are stronger than you think you.

Happy Women's day!!

For the Ladies,

Since it is women's month and with this in mind, this post is dedicated to the women. Those that want to start, are starting, addicted and those that want to give up.

Those wanting to start, be your own motivation, don't look at superficial things and desire an almost impossible body. You are not the same as the person next to you, as much as society dictates to us to follow the crowd. Let this be a gift to you.

When starting, do not become complacent in the fact that you are better off, because you have trained or attended a training session. You need to ask yourself how did that session challenge you, and how will it change you in the days to come. Discover yourself, remember this journey is about self-discovery. Find out what you enjoy, if you enjoy it, it will be less tedious. You should, at some point, look forward to your sessions. This is when you know you are onto something good, something worthwhile-whom nobody else can relate to.

The 'Addicts'- You may enjoy the lifestyle so much that you crave it day in and day out. Do not let this take away from your life, sacrifices are needed, but not to the detriment of those things important to you such as family and friends-This balance may be even harder to achieve. Be wary of the sacrifices you make and how these sacrifices may affect your life.

The contemplation-Why do this?- You are way past the addiction, but you no longer feel the same as you did. This is when you are facing your biggest challenge, you are asking is the blood, sweat, & tears worth it. The emotions that flow in as the happiness fades. This is usually proportionate to the numbers game. The more you lose, the happier you are.

Now that this seems to have tapered off-the plateau. Everyone reaches this point, I assure you this is normal. You need to reassess your lifestyle-your training your diet and all the rest. Do not simply give up. Question everything, do not accept anything simply because of the way it is. Change things up and keep your body guessing this way you can confuse your body to kick into overdrive and break the plateau in order to get back on track. Once you have changed things up, you need to give it some time to take effect-be patient. Rediscover that hunger and drive that got you started. You are further and better off than you were when you started, do not give up. This is nothing but a speed bump on your journey towards a greater, happier and healthier you!!

[Refer to part 4 of 5 What you need to know when you start training]

The Challenge.

Routine does no challenge us. Yes it makes us efficient. Doing things over and over will not change you because it does not challenge you. If you are not striving for change, then you may fear a challenge. The fitness industry is no less challenging on the mind than it is on the body.

Training, trying to change your life for the better will challenge you both physically and mentally as well as emotionally. There will be days when you wake up and ask yourself "why"- why put yourself through all this, this pain, this sacrifice. What do you gain. There is no financial gain. No bragging rights. If anything there is more to lose. Leaving the old you behind as well as the negative influences that led you to the moment of change.
What you gain from this journey may be personal, in the sense it cannot be seen. Thus only you will know why you started and what you wish to achieve from this. There is no end. If you think there is an end to this you are mistaken. It only becomes easier as you enter the maintenance phase-in order to keep the results you worked so hard to achieve.

Not everyone that embarks on this journey wants to change their physical appearance but work out their mental stress. All of which are a positive on the journey to better health. Training can be the most beneficial antidepressant, without the side-effects of medicinal antidepressants.

Do not view the fitness industry as one of pure looks, try and view it as the entire lifestyle it is meant to be. If you look after your health both mentally and physically then your body will look after you as you age. Prevention is better than cure.

If you want to change, allow TightenFit to challenge you.

Bulking vs Shredding

Thinking this may hamper your ability to achieve desired results. Even worse result in injury. Form and incorrect training loads as well as frequency are often parts of the fitness aspect many people neglect to understand.

We spoken about form in many of the post prior to this one so it would not be necessary to touch on this again ( if you are unsure of Form refer back to previous posts). Training loads refer to the amount of weight you load or use when training and the progression of loading thereafter. So if you are using the incorrect weight in an incorrect manner, your results will not be achieved. The difference in loading comes with the intensity at which you aim to train. If you are training to up your muscle mass, or increase your muscle gain, your intensity may be low but weight bearing/loading will be higher. This means, it will maximise the muscle 'tearing' while keeping your calorie burning at a minimal making it easier for your body to gain weight and overall muscle mass. - be cautious not to do this for too long as it will result in you gaining too much weight.

The old school method would be to endure a 'bulking' phase-usually over winter followed by a 'cutting' phase towards the end of winter beginning spring. The premise is, that this will allow you the luxury of being able to have a high calorie consumption period during the winter (eating what you would like) without sacrificing too much muscle mass during the cutting phase of the year. Remember you will burn muscle mass during cutting.

The cutting phase has a completely different workout load and intensity to that of bulking. This phase should be aimed at increasing the metabolic rate during training and post training in the most efficient way possible. How do you do this?- By increasing your intensity, reducing the workload and consuming sufficient calories post training and throughout the day-Conscious eating. Research HIIT-High Intensity Interval Training. Something I personally enjoy during my cutting phase. It is important to note that while HIIT can consist of literally anything, you should have some sort of targeting structure.

Therefore, isolate certain muscle groups rather than doing it all at once in one workout. This will help increase recovery time without having to worry about chronic fatigue (fatigue over a long period of time). This also helps with better shaping/toning of certain areas.

Remember, if you are going to bulk be prepared for the cut-or just stay lean and mean. The choice is yours, decide wisely!