compound training theory

Motivating Max Compound Training Theory (CTT)

We do like to bring you the latest in evidenced-based research but also plenty of applied material that comes from our work as practitioners. Forget the "Insanity" workout, here is a great method for maximising your physique development and calorific expenditure that we use with our own clients. We call it “compound sessions” and it…

fitness and diet

The emperor’s new workout: Fitness and Dieting mythbusting

Part 1- Introduction The world of exercise and nutrition is awash with clichéd advice of the “no pain, no gain” variety. So many views, statements, and myths abound that it’s hard for the uninformed to sift the fact from the fiction. Unfortunately, there is an enormous industry built around bending our perceptions and judgement to…

running tips

Running Tips: Does Running Promote Sound Sleep?

Running tips: A recent research by Dr Guy Meadows of the London Sleep School points to the fact that endurance training instead of making one fall asleep as soon as the head hits the pillow, actually often leads to sleep disorders: He explained that runners: “Often end up absolutely physically exhausted, but mentally wide awake.”…

Overtraining

Overtraining: When Less Is More

Winning the war against overtraining We have all seen our fellow gym members undertaking workouts that seem almost foolishly intense; completing ten or more sets of the same resistance exercise almost without rest in between each set. Such punishing work used to be the preserve of bodybuilders, but now a hardcore mentality seems to be…

Cross Training

Cross Training 2012

Training is a science and an art full of terms and jargon and we who write about these pursuits are often guilty of assuming readers know what we mean when we say things like pyramid sessions or periodization. In this piece we investigate the concepts surrounding cross training and consider how we might harness it…

Does exercise change the way we store fat?

Does Exercise Change The Way We Store Fat?

Does exercise change the way we store fat? A study published this January in the prestigious Nature periodical has found a hitherto unreported link between human muscle cells and fat deposits. The study centres around a substance called PGC1-alpha, produced in the muscles as we exercise. Professor Bruce Spiegelman of Harvard Medical School, who led…

Can Exercise Fuel Your Creativity?

Can Exercise Fuel Your Creativity?

Jonathan Field's book Uncertainty examines how exercise can tamp down the effects of the emotions of apprehension, fear and nervousness, instead using them as the impetus for life changing events and achievements.  This is the man who gave up a high flying position as a lawyer, earning six figures to change his life and become…

benefits of running

Benefits Of Running: Watch Your Brain Grow

An interesting article by the Guardian: "Start running and watch your brain grow" shows that the benefits of running do not stop at the more noticeable physical ones.  Neuroscientists at Cambridge University have proved that running stimulates the brain to produce hundreds of thousands of fresh brain cells, ones that improve memory recall without confusing…

Is Running Good For You

Is Running Good For You?

This is a good question.  Running quickly puts strain on ligaments, joints and muscles as it is a high impact activity.  However, it is also a very popular sport and its devotees swear by it for maintaining health and fitness (also for reaching a regular "runner's high").  Personally I prefer variable intensity interval training but…

Zumba Review

Zumba Review This clip from the Today show is from 2007, but it is still relevant today. Does Zumba Work? I am a trained Zumba instructor and I tend to get questioned on the effectiveness of Zumba as part of a fitness program. I personally find that if you love to dance and get bored…

nutrition

Your 7-day Exercise Plan: Part 2

Your 7-day Exercise Plan: Part 2 In the first installment of this series: "Your 7-Day Exercise Plan: Part 1" we considered changes you can make to your activity levels. In this second part we consider nutrition, sleeping patterns, and lifestyle before a brief summary: 1. Nutrition What many people fail to appreciate is that the…

Exercise Plan

Your 7-Day Exercise Plan: Part 1

Your 7-day Exercise Plan: Part 1 In "Health and Wellness: 7 days to a healthier you" we took a broad view and examined the behavioural change involved in assuming a healthy lifestyle. In this piece we will build on that foundation by outlining a programme that you can follow based on the behavioural and psychological…

Health and Wellness

Health and Wellness: 7 days to a healthier you

Health and Wellness: The Best Time to Start a Healthy Lifestyle is NOW! This article is all about the psychology that underpins the deep intention of changing your lifestyle for the healthier.  Health and wellness are very achievable objectives and those psychologists who study decision making would assert that there are many stages to behavioural…

How To Get The Most Out Of Your Workout

Dr. Jeff Spencer is a highly respected "wellness chiropractor" to 40+ World Olympic, Tour De France and National Champions including Lance Armstrong and  Tiger Woods. In this video he shares fitness tips that you can use to get the best value out of your workout for the least time and effort invested. How hard is…