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March 2017

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What you can learn from Intermittent Fasting

Leave a Comment / Fitness Blog, Nutrition / By dannilou03

What you can learn from Intermittent Fasting Firstly I have to hold my hands up and admit that it took me a long time to come round to trying intermittent fasting. Like most personal trainers i’ve been raised on the understanding that we should eat 3-6 equal sized meals evenly spread out throughout the day. …

What you can learn from Intermittent Fasting Read More »

We do not have all the time in the world, so somet

We do not have all the time in the world, so sometimes you might need to do your cardio and strength training in the same session. What you need to ensure is that your body is properly fuelled to deal with these demands.

In this week's episode of The Smart Strength Training Podcast, I am answering the question: Does Cardio Affect Your Ability To Gain Muscle?

🎧 Subscribe and Listen wherever you get your podcasts
📺 Or watch the episode on my YouTube Channel

#AndyVincentPT #SmarterStrengthTraining #trainsmart #podcast #fitnesspodcast #strengthtrainingpodcast #avpt #onlinepersonaltraining #Cardio #fitnessmyths

Enhance Your Fitness Journey: Personalised Online

Enhance Your Fitness Journey: Personalised Online Training

As we move forward in the year, I will be taking on a limited number of new clients every month for my bespoke online personal training program. If you’re looking for a tailored approach to fitness designed around your needs, let’s connect.

🌟 What to Expect:
- Personalised Movement and Mobility Screening - a comprehensive assessment to ensure your mobility, strength and conditioning program are designed specifically for you.
- Bespoke Program: Are you training one day at home and three days in the gym? Do you want to do your first pull-up or push-up and need a program designed to meet you where you are and progress you forward as you get stronger?
- Nutrition Coaching Tailored Around You—Nutrition is more than calories and macro percentages. Nutrition coaching needs to be tailored to you to ensure that nutrition becomes a pillar of your success.
- Continued Education: Insights and knowledge-sharing sessions will empower you with a deeper understanding of training and enable you to maximise your results and understanding.

💡 Join me in this focused and personalised approach to fitness

💪🏼 Link in my bio to apply online, or drop me a DM for more details.

#smarterstrengthtrainingcommunity #AVPT #AndyVincentPT #strengthtrainingforwomen #womensstrengthtraining #girlsgonestrong #womensstrength #weightliftingwomen #thisgirlcan #functionaltraining #onlinecoaching #onlinefitness #movementmatters #strengthandconditioning #Workoutmotivation #getstrong

Watch as I show you how to Warm Up your Lower Body

Watch as I show you how to Warm Up your Lower Body in 5 to 7 minutes to get ready for any gym session. Let me know in the comments if you found this helpful and if you want to see an Upper Body Warm Up plan.

#StrengthTraining
#SmartTraining
#ProgressiveOverload
#WorkoutWisdom
#WarmUpRoutine
#FitnessGoals
#StrengthCoachTips
#WarmUp
#buildstrength

In this week's episode of The Smart Strength Train

In this week's episode of The Smart Strength Training Podcast, I am answering: Does Cardio Affect Your Ability To Gain Muscle?

Listen to a snippet where I talk about how all cardio is not created equal.

🎧 Subscribe and Listen wherever you get your podcasts
📺 Or watch the episode on my YouTube Channel

#AndyVincentPT #SmarterStrengthTraining #trainsmart #podcast #fitnesspodcast #strengthtrainingpodcast #avpt #onlinepersonaltraining #Cardio #fitnessmyths

Your ability to recover from training, specificall

Your ability to recover from training, specifically hard/progressive training, is crucial.

When we train we push the body beyond its current physical capability, then we adapt to that training bout. We adapt through recovery. So without sufficient recovery, training only gets you 50% of the way there.

How to recognize the signs:

1. Persistent Fatigue: Feeling unusually tired all the time, despite getting adequate sleep, can be a sign of under-recovery.

2. Elevated Resting Heart Rate: An increased resting heart rate in the mornings can indicate that the body is stressed and struggling to recover.

3. Poor Sleep Quality: Difficulty falling asleep or staying asleep, despite feeling tired, can be a symptom of being under-recovered.

4. Mood Changes: Increased irritability, depression, or lack of motivation can all be signs of insufficient recovery.

5. Decreased Performance: A noticeable decline in performance during workouts, such as reduced strength, slower reaction times, or decreased endurance. It’s key to log and know your metrics so you can measure this.

6. Increased Muscle Soreness: Prolonged muscle soreness that lasts for several days post-exercise may indicate inadequate recovery.

7. Frequent Illnesses: If you’re getting sick more often, it might be due to a compromised immune system from not recovering properly.

8. Appetite Changes: Under-recovery can also lead to changes in appetite, either increased or decreased, which can affect nutritional intake and further impact recovery.

One of the challenges is some of these issues will overlap with life as a whole, being a parent, work stress, etc. So trying to recognize these signs can be tricky, but it’s important to pay attention to how you feel and not to try and mask fatigue with caffeine, soreness with ice baths and therapy guns, etc.

The world of 2024 fitness often promotes tech and recovery aids instead of focussing on adjusting training and sufficient nutrition - too often people are under-fueling with the aim to lose weight while training hard. Which is why it’s so important to focus on training for performance so you can see the signs that you might be under recovered

😱 CARBS 😱 The big scary carbohydrate, here t

😱 CARBS 😱 The big scary carbohydrate, here to ruin your diet and make you gain weight.

It's time to separate the facts from the fiction, such as why you should not be cutting a whole food group out of your diet and why we need carbs. Swipe through and let me know your thoughts in the comments.

#trainsmart #strengthtraining #womenthatlift #AVPT #StrengthTraining #FitnessGoals #carbs #nutrition

Guilt 🤝 Dieting Why do these things keep getti

Guilt 🤝 Dieting

Why do these things keep getting put together?

My latest episode of the Smarter Strength Training Podcast discusses how to lose weight without tracking, how to maintain weight loss, and, more importantly, how good habits with low-hanging fruit could be the key to starting to make impactful changes.

🎧 Subscribe and Listen wherever you get your podcasts
📺 Or watch the episode on my YouTube Channel

#AndyVincentPT #SmarterStrengthTraining #trainsmart #podcast #fitnesspodcast #strengthtrainingpodcast #avpt #onlinepersonaltraining #dietculture #diets

When you encounter a workout prescription of 4 set

When you encounter a workout prescription of 4 sets of 4 reps, how do you load each set?

A common misconception is to interpret this as 4 sets at your 4-rep maximum. While not inherently incorrect, this approach is exceptionally demanding and, from a strategic standpoint, questionable.

If your goal is to enhance strength, it’s unnecessary—and arguably unwise—to lift your maximum weight across all four sets. Such an approach limits your potential for progression, leading primarily to excessive fatigue rather than the desired outcome: progressive overload.

A more intelligent strategy involves gradually increasing your load. Begin with lighter weights in sets 1 to 3, ramping the weight up a bit each set while reserving the final set for your maximal effort. This methodology not only safeguards your technique but also increases the likelihood of consistently lifting heavier weights.

Alternatively, as in the example here: I perform two sets at approximately 75% of my max, concentrating on speed. Then, I proceed with two “heavy working sets,” incrementally increasing the weight so that only the final set reaches the peak load.

To complement this, I include a single “back off” set performed at a lighter weight for higher reps. This serves to build endurance and capacity, offering the dual benefits of mental challenge and physical “pump.”

Over a decade of discussions with fellow coaches has yet to reveal a compelling argument for performing all sets at maximum load for improved strength. Therefore, this post aims to broaden your perspective on low-rep training, providing alternatives that balance intensity with smart, sustainable progress.

#StrengthTraining
#SmartTraining
#ProgressiveOverload
#WorkoutWisdom
#MaxEffort
#LiftingStrategy
#FitnessGoals
#StrengthCoachTips
#GymScience
#buildstrength

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