Struggling to wade the through the contracting advice given by health and fitness “professionals” on the internet? Check out Examine.com
“Examine.com” is bias free company that holds the worlds largest database of nutrition and supplement research on the internet.
In this post the team examine have dispelled the biggest nutritional myths of 2018 and provide research to back there claims!
Myth 1: Carbs are bad for you
Myth 2: Fats are bad for you
Myth 3: Protein is bad for you
Myth 4: Egg yolks are bad for you
Myth 5: Red meat is bad for you
Myth 6: Salt is bad for you
Myth 7: Bread is bad for you
White bread vs. whole-wheat bread
Myth 8: HFCS is far worse than sugar
Myth 9: Fresh is more nutritious than frozen
Myth 10: Foods are always superior to supplements
Myth 11: Dietary supplements are necessary
Myth 12: You should eat clean
Myth 13: You should detox regularly
Myth 14: Eat more often to boost your metabolism
Myth 15: You need to eat breakfast
Myth 16: To lose fat, dont eat before bed
Myth 17: To lose fat, do your cardio on an empty stomach
Myth 18: You need protein right after your workout
Happy learning 🙂
You have heard the benefits of resistance training and want to get started but dont know how to make the best use of your time and energy. (If you dont know what benefits im talking about click here!)
Like pretty much every aspect of training there are many routes that can be taken to achieve any chosen goal. The start of your resistance training journey presents you with an opportunity to make the fastest progress of your entire training lifespan! Your body is ready to adapt and it takes very little stimulus for quite a big change- So how do you make the most of it?
We are going to list things in order of importance for you so you can focus on whats going to benefit you the most.
This is hugely overlooked by most people getting into resistance training. You can have THE BEST PROGRAM IN THE WORLD but. if you dont like it you probably wont stick to it for long and if you dont stick to it you wont reap the benefits an if you dont reap the benefits then, well its not THE BEST PROGRAM IN THE WORLD! for you Yes your training routine should be challenging and no doubt some days you will not want to do it but including exercises you enjoy or training in a way that you enjoy is a far better option even if it isnt quite so optimal
Leaning how to properly execute your movements at the begging of your training career will help ensure you are going to:
- Get the most out of each rep
- Progress in a more consistent manor
- Avoid injury
- Build good movement habits
^ Those are just some of the reasons we put such a huge emphasis on our renowned induction system. Youtube tutorials can be great and having your friend whos been training for ages with you can be super helpful but having a qualified professional with years of experiencing helping a huge variety of people show you what to do and how to do it is the best way to set you up for success.
3. Progressive overload.
So you are doing it, lifting weights in a manor you enjoy and with great form! now what? PROGRESS!
As previously mentioned you will achieve a lot at the beginning of your resistance training training journey. Unfortunately you are still required to give your muscles a reason to adapt and while there are a number of ways to do this simply focusing on doing more reps or moving more weight each week is all thats needed at this stage.
4. Exercise selection
This ties in with both point 1 and 2. You should be choosing exercises you both enjoy and can perform safely !
Maybe you dont quite have the mobility to perform barbell back squats yet, nor can you control your body during a pull up so should you spend all time trying to master these movements? No, no you shouldnt. These are great exercises but they are not the only way to build a strong set legs and powerful back. A good trainer should have a plan in place to help you progress to these movements if they are going to be more beneficial for you going forward but beating your head against the wall every day trying to get that squat isnt the most optimal use of your time.
You could hit each muscle group 1x p/week and make progress.
You could hit each muscle group 2x p/week and make progress.
You could hit each muscle group 3x p/week and make progress
You could hit each muscle group 4x p/week and make progress
You could hit each muscle group 5x p/week and make progress
You could hit each muscle group 6x/p/week and make progress
You could hit each muscle group 7x p/week and make progress
Just tell me what to do, right?
Well the research does seem to indicate hitting each muscle group 2-3x p/week is better for beginners. It allows you enough recovery time and still enough frequency to get more skilful at performing your selected exercises.
In most cases for beginners we would recommend full body sessions 3x p/week.
As you can tell there are quite a few considerations when creating a beginner resistance training program. However, there is also a lot of room for movement and at the end of the day whatever you do (providing you dont injure yourself) its going to be better than doing nothing.
Want to get it nailed from the get go? Give us a call and we can chat about how we can help you get in the best shape of your life!
Strength training can be LIFE CHANGING in a number of ways. There are host of benefits that we will cover throughout this article that may just tempt you to jump off the treadmill and start lifting some weight!
For a beginner, the idea of walking to the weights section to lift things up and put them down can be a daunting task and honestly we get it, we really do. In fact, that is exactly why we originally created our epic Induction system. We focus on creating programs filled with exercises that will benefit you and bring you closer to your goals while ensuring its a regime that is sustainable going forward. The two personal training sessions are there to show HOW to execute the given exercises to get maximum benefit and minimise the risk of injury. Everyone that walks through our doors at Tomfit is offered the chance to take advantage of our trainers knowledge and experience to get the perfect kick start to their training.
So, whats so good about strength training?
heres a list of benefits
- Increased muscle mass
- Increased bone density
- Lowered blood pressure
- Prevents sarcopenia (the deterioration of muscle that comes with age)
- Aids with Fat loss
- Reduced risk of injury
- Improved stability
- Improved sleep
- Helps prevent/manage type 2 Diabetes
The list goes on but i’m sure you get the gist now.. DO THE STRENGTH TRAINING!
There are VERY, VERY few cases in which strength training wouldn’t be a great option. From a visual standpoint it can transform your entire physique and the gained confidence and strength will have you feeling like superhuman version of yourself. The physiological benefits (which are in abundance) speak for themselves. The effort to benefit ratio is hugely in favour of strength training and if your program is complimented with a suitable diet you can very quickly see BIG changes, ESPECIALLY as a beginner.
As a beginner to strength training you are from a physiological standpoint, primed to make your fastest progress of your entire strength training career. Make the most of it by getting a great program, eating well and being consistent.
Need help getting a program? Come see us in the office.
Want to REALLY get the most out of it? book in for some sessions with one of our trainers. CLICK HERE to meet the team and find a good fit for you
Lets raise a Dumbbell, to strength training!
Are you majoring in the minor?
If you are new to training and you are asking questions like
- How many drop sets should i do?
- How often should i eat?
- Whats the best brand of BCAAs?
- How do i target the long head of the tricep?
Then it might be time to take a step back and focus on whats important.
If you want to build muscle your focus should be on:
- Training with correct form and full range of motion
- Use compound movements
- Progressively overloading your weight training
- Eating adequate food
- Eating adequate protein
- Be consistent
- Adequate sleep
If you want to lose fat (and maintain muscle) your focus should be on:
- Being in a calorie deficit
- Training with correct form and a full range of motion
- Use compound movements
- Progressively overloading your weight training (at least maintaining it)
- Eating adequate protein
- Be consistent
- Adequate sleep
To get great results in the gym you are best focusing your time and energy on the things that are going to have the biggest effect on your training. For most of us, the gym is place we go to work on our body and health so we can look great, feel better and have an improved quality of life right? because in reality, LIFE happens outside the gym. Worrying about things like which hand variation is optimal for tricep activation and what time of the day is best to train for optimal results is like stressing about what brand of battery you should use for the remote to the TV you havent even bought yet.
Hard work and consistency doesnt sound as sexy and exciting as a blood flow restricted dumbbell bicep curl with a 5 second eccentric super settedwith a pronated barbell bicep curl triple drop set but complicated doesnt = results. Simple stuff done right and consistently will have a far more beneficial impact on your training.
The Video below is the rock, pebble, sand analogy that i believe was originally created for time management however holds true for your training and nutrition goals too. FOCUS ON THE BIG THINGS!
Check it out – https://www.youtube.com/watch?v=v5ZvL4as2y0
As a human being you are a massive network of length-tension relationships. What ever your muscles may be doing individually- they also operate across body – wide contiuities within their fascial webbing. Thus all tissues are interconnected and all force transmission will be ‘felt’ by all tissues to some extent. In this way our body acts like tensigrety structures.
Buildings don’t act like tensigrety structures. If a tree crashes down on one side of a roof on a house it will destroy the roof and the structural components under that roof may collapse. But the rest of that building may remain intact like nothing ever happened. For example the building collapsed where the force was applied, which is where the strain was most significant. This isn’t the case with a transegrety structure like the body, where its structure breaks at its weakest point, therefor as humans, as transegrity structures, a stressor applied to the foot or shoulder may result in lower back pain or vicea versa. For a practical example of how this might apply to our body try perform a forward fold and note how far down you come (touch the ground with your hands without bending your knees). Then roll a hard ball like a golf ball or similar under your foot for 1-2mins on one side and then retest the forward fold.
Theres a high chance that the side you used the ball on will result in a greater range of motion. The reason for that is because the sole of the foot and the hamstring are connected via the superficial back fascial line and as a result rolling the ball under that foot provided a temporary decrease in tension in the foot as well as other areas that are also connected to that same fascial line such as the hamstring. In other words a local intervention has a systemic effect on your body. And because your body is based upon the relative tension in other areas of your body I can make relative systemic changes.
Daniel Griffiths,one of our Legendary Trainers here at Tomfit put this piece together to help give you a better understanding of how the body works. Find out more about Daniel and what does on our meet the trainers page here or if you are wanting to getting some face to face guidance you can enquire through his facebook page here.
Summer is around the corner and thousands of us are putting in a last stitch attempt to achieve the much sought after beach physique we promised ourselves we would have this time round. We got too busy in winter and spring seems to already be coming to a speedy end so we are left with a number of weeks to achieve our own vision of a summer ready body – sound familiar?
Its happened to me, its happened to you and its probably happened to your grouchy neighbour Barry who thinks its acceptable to mow his lawns at 7am on a Sunday morning in his speedos because its almost summer and his stubbys are making him overheat.
Life happens, plans don’t always get executed and now we are left in a position where we have to (metaphorically) go balls to the wall with both our training and nutrition. You have upped your training regime and have started eating ALL the healthy foods possible to ensure you look far better than neighbour Barry when you put your speedos or bikini and head to the beach in a couple weeks time.
Despite your best efforts the fat loss is slow and you are starting to feel like you are going no where fast. Time to give up and reside to tanning outside your house behind the fence right? Not so fast! You are doing everything right except one key factor- YOU ARE NOT CREATING A CALORIE DEFICIT!
In reality losing WEIGHT is pretty simple (simple, not necessarily easy) The classic saying you need to move more and eat less may sound over simplified but it does ring the truth. No matter how awesome and “clean” your food choices are they still have a calorie value and if your total calorie intake is higher than your calorie output you will not lose weight.
Heres what it looks like in an infographic because we all love photos lets be honest.
So what do we do with this information?
- Start eating less
- Start moving more
- A combination of two
Now when i say eating less i simply mean less calories, not necessarily less volume of food. Some foods are incredibly calorie dense – meaning: they have a calorie value for their weight and some not so much. Using a food tracking app like myfitnesspal can help you develop an understanding of what foods have a high calorie value and what foods don’t.
For those of you that want the key info just read this part below.
5 tips that can help fast track your results:
- Focus on having whole foods – more nutritious and generally leave you feeling fuller for longer.
- Increase your protein intake – protein has also been found to be very filling and will play a key role in muscle maintenance during your weight loss journey (1.8-2.7 grams per kg of body weight)
- Use and online calculator to figure our roughly what your maintenance calories and then subtract 500 ish calories from that and use that as your daily target.
- Increase your non exercise activity – this means taking the stairs instead of the lift, walking the dog an extra block or two and maybe even doing your own lawn mowing
- COMBINE TIPS 1-4 and you will be away and laughing.
Regardless of the physique you achieve in time for summer you should own it and wear your speedos with pride just like Barry and be happy that you have developed an understanding of nutrition for body composition that will serve you well for the rest of your life!