Tuesday Tip: The best weights workout 🏋🏼‍♂️

You’ll see lots of people on social media touting their workout as THE best weight training workout. So what really is the best weight training program?

Well, it doesn’t exist. Whilst a lot of people may claim to have the best workout regime for you, if you want to grow muscle tissue or get stronger, there is no clear evidence that any particular workout regime is better than any other and certainly there isn’t one that stands out as the ‘best’.

A recent study presented a review of the largest analysis of resistance training variables. It looked at whether low reps high weight, or higher reps and lower weights etc are better for building muscle strength. It concluded that whilst heavier loads are important for strength, and multiple sets are important for muscle growth, the actual differences between a lot of variables were very small.

Essentially if you’re lifting a reasonably heavy (challenging) weight, for multiple
sets, 2-3 times a week you don’t really need to obsess about the details. It doesn’t matter whether you have push and pull days, or whether you work on the whole body each time, or whether you do 8-12 reps or 15-20 etc. There’s really no need to complicate it. Yes , obviously if you’re a body builder or focused on a very specific weight lifting goal then of course you can fine tune and tweak your program and get into the finer details. But most people don’t lift weights at all and everybody should because it’s important for so many health and well being reasons. And many people shy away from weights because it can seem complicated, scary or overwhelming.

So let’s keep it simple – as long as you’re lifting weights regularly and you find what you’re doing challenging – you’ll be doing just fine! Whether you choose to do it in a gym environment or a class environment (e.g. Bodypump) you’ll reap the benefits.

🤗
Xx

Tuesday Tip: Pump(kin) it up! 🎃

Well it is Hallowe’en today so I kinda had to focus on the most famous (and only?) of hallowe’en vegetables! The pumpkin!

So they’re not just great for carving cool spooky lanterns, in fact their nutritional benefits are so good – they’re scary!

Not only is pumpkin really low calorie (only 26kcals in 100g), it also contains no saturated fats or cholesterol, and is rich in fibre, anti-oxidants and B vitamin. They are super high in vitamin A – a single serving giving you over 4 times your daily recommended amount of this vital vitamin. It’s great for eye health and for essential immune function – great to ward off those seasonal colds at this time of year.

It’s particularly good for helping you recover from your workouts. Pumpkins are high in vitamin C – which as well as boosting your immune system also helps the body produce collagen. This is vital for maintaining the structure of your bones and keeping them strong! It’s full of beta-carotene which is a fantastic natural anti-inflammatory, which will help reduce your post-workout recovery time! On top of that it’s also rich in potassium (it has more potassium than bananas). This helps to restore the body’s electrolyte balance after a heavy workout which means you will recover faster and keep those muscles functioning properly.

It doesn’t end with the flesh – the seeds are also brilliant too. They are also full of anti-inflammatory compounds and rich in healthy fats, protein and fibre and recent evidence suggests they can help with pelvic floor issues (having an impact via anabolic action on pelvic floor muscles and relaxing the bladder muscles and bladder overactivity. So sprinkle them over your brekkie or grab a handful for an on the go snack!

It’s such a versatile veg – you can use it in casseroles or stews, make a yummy soup, oven roast it, throw it in a curry, and you can use it in baking too – it makes a great egg or butter replacer in muffins and loaf cakes, and you can even make a pumpkin butter!🤗

The pumpkins sold for carving aren’t the best for cooking as they’re grown to have less ‘meat’. So if you’re buying purely to eat it’s worth going for other pumpkins or squashes, but the carving ones are still perfectly edible. So as you’re carving those pumpkins today save a bit of the flesh and try roasting it or throwing it in a casserole etc.

Happy Hallowe’en guys!

🎃👻

Xx

Tuesday Tip: Ice baths for recovery? 🧊

Common post workout recovery options include sports massage, active recovery and cold water immersion, with the latter gaining popularity as ice baths have become a must in “self-improvement/discipline” circles recently. Social media is full of celebrities and fitness personalities sharing their cold water immersion practices, with dedicated tubs/barrels etc.

But are they really any better than other recovery methods and could they even be hindering your recovery and strength gains?

Studies have shown that cold water immersion didn’t provide much benefit for strength related outcomes when compared to just resting or other methods of recovery such as massage. In fact it was less effective. Several studies have also found that ice baths can negatively impact muscle and strength adaptations. A recent overview of studies found that taking an ice bath immediately after a workout leads to less muscle growth than resistance training alone.

While taking an ice bath after your workout won’t completely prevent muscle growth, you might gain less muscle than if you didn’t. This is because the cold reduces muscle protein synthesis – the process the body goes through to build new muscle – by limiting blood flow to the muscles. If you decrease the amount of blood flowing to the muscles, you also reduce the availability of amino acids the body needs for muscle synthesis.

For competitive athletes, it may be a viable recovery option leading up to a competition in conjunction with adequate rest and food, particularly at time where fatigue needs to be quite low. So it may help give that extra push as far as feeling recovered goes and even slightly contribute to some performance increases. If you’re someone looking to increase muscle mass, cold water immersion should be used sparingly (e.g. only after very hard training sessions) as it can interfere with hypertrophy (muscle growth). Daily cold water immersion will not completely negate muscle growth, but may take away from your hard work in the gym, a trade-off that is not really worth the hassle as the recovery benefits don’t seem to be anything revolutionary . So the next time you see your favorite influencer present daily ice baths as a MUST DO for recovery and performance, remember that their claims are not really supported by the current scientific evidence.

Happy Tuesday 🤗

Xx

Tuesday Tip: Over eating at night 🍫

Do you find yourself managing to control your eating all day and then once the evening hits you can’t stop eating everything in sight? It’s such a common issue and can really derail your weight loss goals. So here are a few tips that might help break the habit.

# Eat enough earlier

First off, make sure you are eating properly for the rest of the day, regularly across the day. I know you want to ‘save calories’ for later in the day so it may seem counterintuitive but in my experience one of the main reasons clients struggle with over eating in the evening is because they’ve skipped breakfast or lunch or over restricted during the day. Eating more food at the start of the day generally helps solves this problem and it can be a great strategy even if you’re ‘not usually hungry in the morning So make sure you factor in some calories for earlier in the day and distribute them across the day.

# Find a distraction

Part of the evening eating is habit – so try to create a new habit in place of the usual snacking as you get in the door/after dinner. So perhaps go straight for a dog walk, have a shower, spend 15 mins on your hobby etc.

Changing your food environment is also a game-changer e.g. moving the biscuit packets out of sight or putting cut-up fruit & veg in your fridge ready to use, keep the wine and crisps in a different room etc.

# Factor in ‘treats’

Rather than being ‘good’ all day, feeling deprived and miserable and being more likely to end up bingeing or saying ‘f*ck it’ and over eating. Instead incorporate those foods you enjoy into your days in quantities you can accommodate in your calories. This will greatly improve your relationship with food and help you to crave them less over time. It doesn’t need to be all-or-nothing!

If you’re not convinced, try these tips out for a few days and see if it makes a difference for you!

Happy Tuesday 🤗

Xx