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The latest blog posts, fitness news and events from Andy Vincent PT.
Master the Basics – Energy Balance, EPOC & Fat Loss
Energy balance consists of three states. You are either in energy surplus, in an energy deficit or in energy balance.
Master the Basics – DOMS
Delayed Onset Muscle Soreness happens when you train and your muscles get damaged leading to 24 up to 72 hours after training you start to feel sore.
Master the Basics – Cardio
Cardio is arguably the most misunderstood topic within the fitness industry. The misinformation about cardio is often due to the fact it is talked about as a ‘fat-burning’ method.
Master the Basics – Building Muscle
First of all, I want to point out that It takes time to build muscle. No one increases a significant amount of muscle accidentally.
Master the Basics – Adapt
Throughout my career, I have always heard people say how fitness can be daunting and all the technical jargon can make it even more confusing. With that in mind, I am creating an A-Z of fitness. Each week, you can learn the fundamental principles required to Master the Basics and be successful with your training with my simple guide. First up is the letter A and this is for Adaptation which leads to recovery.
Too Much Too Soon?
It’s great to have training goals and even better if you have more than one. But there’s a limit to how many things you will be able to work on simultaneously. And, it can get to a point where you start spreading yourself too thin.
The Benefits of Breathing
The benefits of breathing go beyond simply inhaling oxygen and exhaling carbon dioxide.
How Quickly Can You Expect to Build Muscle
When it comes to muscle gain, there needs to be synergy between your gym routine, how much you progress training, your overall training volume (number or reps and sets), your caloric intake, and the types of food you eat, your recovery and lifestyle choices outside of the gym and your genetics.
Building Muscle as You Age
Is it still possible to build muscle as you age? The answer is simple: yes. Will it be a bit more difficult? Also, yes. But there are easy ways to stay strong or become strong once you reach your 40s.
What is NEAT & How Can it Help us Stay in Shape?
Non-Exercise Activity Thermogenesis is the amount of energy you use during your daily activities, not including sleeping, eating, or exercising. You can utilise up to five times as much energy over the course of the day with NEAT as you can in one hour of training..
Maximise Your Recovery for Better Training Results
Depending on the intensity and type of training it can take 48-72 hours for our muscles to repair themselves, and not giving them enough time can actually slow down your gains and lead to issues such as injury. This, as you probably know, defeats the purpose of weight training.
Understanding Maximum Heart Rate
Your MHR is an important number to know when you’re trying to achieve a level of fitness. You can use your MHR to help you establish your own heart rate zones. Equipped with your MHR, you or your personal trainer can develop a personalized fitness routine that pushes your bpm into the aerobic zone, where fat loss and muscle development occurs.
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