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High-Intensity Interval Training (HIIT) Explained: The Ultimate Workout to…

High-Intensity Interval Training

Another day, another entry on the VT2 fitness blog and today we are discussing High-Intensity Interval Training (HIIT). If you are looking to burn that belly fat and achieve a fitter, healthier body in the shortest time possible, then look no further than HIIT. In this article, we’ll delve into what HIIT is, what makes it intense, the optimal interval duration, and its effectiveness in blasting away that stubborn belly fat!

What is High-Intensity Interval Training (HIIT)?

HIIT is a workout strategy that alternates between short bursts of high-intensity exercises and brief periods of rest. The goal is to push your body to work at its maximum capacity during the intense intervals, leading to increased heart rate and a challenge to both your cardiovascular and muscular systems.

A classic HIIT workout might include exercises like:

Sprinting at maximum effort for 30 seconds
Walking or slow jogging for 60 seconds
Jump squats for 40 seconds
Rest for 20 seconds

This cycle is then repeated for a set number of rounds, typically around 4 to 5.

Why not give one of the VT2 Fitness HIIT workouts a try

What Defines a High-Intensity Workout?

A high-intensity workout is characterised by exercises that demand a significant amount of effort from your body. Activities that elevate your heart rate to around 80-95% of your maximum heart rate can be considered high-intensity.

How Long Should High-Intensity Intervals Be?

The duration of high-intensity intervals can vary, but they typically last between 20 to 60 seconds. The idea is to perform the exercises at maximum effort within this time frame. The rest periods are usually kept short, around 10 to 60 seconds. Allowing you to recover slightly before pushing yourself again.

Is HIIT Effective for Losing Belly Fat?

Absolutely! HIIT is one of the most effective workout methods for burning belly fat and achieving overall weight loss. The intense nature of HIIT workouts not only burns a significant number of calories during the session but also triggers the afterburn effect (EPOC). This means your body continues to burn calories at an elevated rate for hours after the workout, aiding in fat loss.

Additionally, HIIT has been found to be more efficient in reducing visceral fat, the dangerous fat that surrounds the organs and accumulates in the abdominal area. Studies have shown that HIIT can lead to significant reductions in waist circumference and body fat percentage, making it an excellent choice for those looking to lose belly fat.

Should you incorporate HIIT to burn belly fat?

High-Intensity Interval Training is a game-changing workout method that offers a time-efficient and highly effective approach to burning belly fat and improving overall fitness. The combination of intense intervals and short rest periods creates an optimal environment for torching calories and shedding unwanted pounds. As with any exercise program, it’s essential to start at your own pace and gradually increase the intensity as you become more comfortable. Remember the principles of perodisation and progression and keep adapting as you get stronger.

So, if you’re ready to take your fitness journey to the next level and bid farewell to that excess belly fat, then give HIIT a try! Whether it’s running, cycling, bodyweight exercises, or a mix of everything, customise your HIIT workout to suit your preferences and watch the results speak for themselves. Remember, consistency and dedication are key to achieving your fitness goals. Stay motivated, and keep pushing yourself to new heights!

Breakfast

Healthy Smoothie Bowl Recipes

With summer arriving you may be looking for a fresh, healthy and of course tasty alternative to the usual morning toast! Introducing our healthy smoothie bowl recipes!

I certainly look to switch up my meal plan when the hotter weather starts to roll in focusing on lighter bites, fresh salads and of course introducing my go-to breakfast: smoothie bowls!

Why are Smoothie Bowls so great?

I find smoothie bowls to be a super versatile breakfast, it can be low or high calorie, use many or minimal ingredients and provide a plethora of different flavours and fusion combinations!

Better still, buy yourself some decent crockery and it can even become an “Insta” sensation!

Are smoothie bowls healthy?

Smoothie bowls are generally based around a foundation blend of fruits (and sometimes vegetables) with additional “additives” to boost flavour and/or calories. Anything from Granola, to Chia seeds, chocolate chips to dried fruits and peanut butter to protein powder it really is a no holes barred dish.

However, one of its biggest assets is therefore one of its biggest drawbacks. A true healthy smoothie bowl would be a balanced 400-600 calorie breakfast with calories sourced predominantly from fruits and vegetables rich in vitamins and minerals. Unfortunately walloping 600 Calories worth of peanut butter and granola in limits its health potential. Sure it’ll taste bloody phenomenal, but it probably isn’t going to do your waist line any favours.

The healthy smoothie bowl therefore needs to be designed with care, built with both your taste buds and calorie targets in mind!

Can protein powder be incorporated into a healthy smoothie bowl?

I often use protein powder in my healthy smoothie bowl recipes to ensure I am on track to hit my target macros for the week by boosting the protein profile of the meal. Protein is also a highly satiating nutrient which can help you feel fuller for longer and stave off those snacking urges meaning I am more likely to stay on track with my calorie goals!

Protein powder is also a good method of flavour fusion and you can certainly play about with the plethora of flavours on the market. For instance we use the chocolate mint flavour protein in our Mint Chocolate Aero and the White Chocolate in our Snickers bowl.

You can use either Casein, or Whey protein blends in a smoothie bowl, however I tend to opt more for Whey due to the versatility of flavours that tend to be available. My go to store is definitely MyProtein, the Impact Whey has an excellent macronutrient profile, is very affordable and offers a large plethora of flavours to suit every palette! As it happens it is also my go-to post workout shake, so win-win!

What are my go-to Healthy Smoothie Bowls?

The White Chocolate Snickers Bowl

Calorie Profile: 625 Kcals 47% C 26% P 27% F

100ml almond, oat or milk of your choice
1 Frozen Banana
1.5 scoop White Chocolate Protein Powder
20g Peanut Butter
Toppings: Chia Seeds, Granola and Desiccated Coconut

Method

Place your milk into the blender.
Add frozen banana, protein powder and 1 tablespoon peanut butter. Seal and blend until smooth.
Pour out into a bowl.
Add desired toppings and tuck in

The Skinny PB&J

Calorie Profile: 390 Kcals 30% C 37% P 33%F

Ingredients

100ml almond, oat or milk of your choice
150g frozen blueberries
150g cup frozen sliced strawberries
1 scoop vanilla protein powder
1 tbsp peanut butter

Method

Place your milk into the blender.
Add frozen fruit, protein powder and 1 tablespoon peanut butter. Seal and blend until smooth.
Pour out into a bowl.

Mint Chocolate Aero

Calorie Profile: 388 Kcals 46%C 34%P 20%F

Ingredients

100ml almond, oat or milk of your choice
1 scoop mint chocolate whey protein
1 Frozen Banana
Toppings: Chia Seeds and Granola

Method

Place your milk into the blender.
Add frozen banana, protein powder and 1 tablespoon peanut butter. Seal and blend until smooth.
Pour out into a bowl.
Add your toppings and tuck in

We hope these healthy smoothie bowl recipes give you some new and healthy options to try to mix up that breakfast regime!

Workout Plan

What is 12-3-30

The 12-3-30 Workout

Another day, another viral workout. The 12-3-30 workout is the latest in a long line of fitness fads, but does it work? What are the benefits? And should you be incorporating it into your workout routine?

What does 12-3-30 involve

The 12-3-30 method involves setting a treadmill at a 12% incline at a speed of 3 mph and then walking on it for 30 minutes. Sounds pretty easy right? However, with that level of incline the intensity does start to add up so it is certainly tougher than it sounds! The method was created by Lauren Giraldo and became a viral hit amid TikTok with people touting transformative results. Let’s take a deeper dive shall we?

What is the workout good for?

12-3-30 is a method of Low Intensity Steady State (LISS) cardio. Such methods are easier on the joints and reduce the risk of injury compared to HIIT. 12-3-30 therefore is a great workout for beginners and/or those looking for a low intensity solution to active rest days.

However, the application is limited. If you are looking to lose weight then great, any additional activity is going to help you burn calories and therefore create a deficit. If you are looking to build muscle, improve performance or work on your flexibility then you need to look elsewhere.

Does 12-3-30 burn fat?

If you are interested in the 12-3-30 workout, likelihood is you are looking to burn fat and lose weight. However, a workout alone isn’t going to help you with these goals. Diet is always at the heart of success with fitness goals and you need to be in a deficit to lose fat. Sure 12-3-30 is going to help you burn additional calories, but if you consistently eat more than you burn off then you are never going to lose weight!

This is where it becomes important to track your weight. I suggest a minimum of 3 weigh ins per week (in the morning before you eat or drink anything) this will then give you a clear picture of the direction you are heading. I personally tend to use the Fitdays scale for weigh ins, they are pretty cheap and weight and BF% is automatically tracked to the app via Bluetooth. The app then provides a nice dashboard where you can see your progress.

If you are still struggling to lose weight, you might want read our top reasons for not losing weight article.

How long does it take to see results with 12-3-30?

This really depends on how you define results. If by results you mean weight loss, then assuming you are eating in a calorie deficit you should start to see the weight falling each week. If you don’t, then you need to reduce your calorie intake. From a health and energy perspective, you should start to feel improvements after a few weeks.

What speed should I be on treadmill for 12-3-30 UK?

The workout was pioneered in the USA, which means it’s using miles per hour rather than our UK metric of kilometres per hour. So the far less catchy 12-4.8-30 is the UK equivalent. That is a 12% incline on the treadmill at a speed of 4.8 kilometers per hour for a 30 minute timeframe.

Summary

The 12-3-30 workout certainly has benefits in terms additional calorie burn through low intensity activity. However, its benefits are limited to weight loss (in conjunction with a calorie deficit) and moderate gains in cardiovascular endurance. If your primary goal is weight loss, you will need to ensure the workout is supplemented with a calorie deficit.

Gains in cardiovascular endurance will also be capped due to the nature of the workout. Typically we improve performance over time through periodisation, meaning we apply increases in weight, distance or difficulty in order to force adaptation. With 12-3-30 this is capped as you will never be doing more intense activity (by increasing speed or incline) or more of the activity (30 minute cap). There will be initial changes therefore, but continual transformation is limited.

What’s your verdict of 12-3-30? Have you tried it and do you agree with our take? We would love to hear your thoughts in the comments below.

Nutrition

Huel: Fitness Fad or Fitness Necessity?

Huel: Fitness Fad or Fitness Necessity

If you aren’t big on meal planning and cooking then Huel might just be the answer you are looking for. Huel bills itself as the ultimate meal replacement shake and a convenient way to manage your weight and improve your nutrition. In this article, we’ll explore the benefits and drawbacks of Huel from a fitness and finance perspective.

What is Huel?

Huel is a nutritionally complete meal replacement shake that claims to provide all the essential nutrients your body needs to function. Checking out their website throws up three core products. Powder, ready to drink and bars all of which contain a balanced ratio of carbohydrates, protein, fat, fiber, vitamins, and minerals. So from a nutrition perspective, it certainly seems to live up to the hype. Let’s delve a little deeper shall we?

Essential Powder – At roughly £1.11 per meal the Huel Essential powder is certainly the cheapest option. Each serving will provide 400 Kcal in a 50/20/20 macro split (Carb/Protein/Fat) so it is hardly a nutritional template and we would certainly like to see a little more protein per serving. It could certainly be worked into a target set of macros though!
Black Edition Powder – The Black Edition powder comes in at £1.86 per serving. With the same 400 kcals the black edition squeezes in some extra protein and reduces the carbs significantly. This transforms the profile into a 17/40/40 split (Carb/Protein/Fat). We certainly like the higher protein profile and on a cost per gram of protein basis this option actually saves you money.
Bars – Coming in at 200 Kcals per bar with a 36/24/35 (Carb/Protein/Fat) macro profile the bars certainly aren’t the most nutritionally optimal option. At a cost of £1.44 per bar it also isn’t really going to save you any money on a gram for gram or calorie for calorie basis. So yeah, the bars keep up the usual trend of supplement bars in being sub-optimal nutritionally and over-priced…They do however taste delicious!
Ready to Drink – If you have deep pockets and don’t fancy the inconvenience of having to mix your own protein shake you can delve into the ready to drink option. 400 Kcals per bottle in a 35/40/22 (Carb/Protein/Fat) macro split it is practically template, but at £2.88 it is also 6x as expensive as a fresh chicken breast on a per gram of protein basis!

Is It Good for Losing Weight?

Huel can be a helpful tool for weight management due to its calorie-controlled servings. Each of which contains around 400-500 calories, making it easy to track your calorie intake. With its nutrient dense profile and lower GI it can also help you avoid overeating. This is because the slower release of energy will have you feeling fuller for longer. As we have mentioned before though, it is calories in versus calories out when losing weight. If you plough through 2000 Kcals of Huel then you just ate 2000 Kcals. Therefore with a maintenance of 2000 Kcals you aren’t going to lose weight!

Is Huel Good for You?

Huel can be a healthy option if used correctly. It provides a complete nutritional profile and is suitable for vegans and people with food intolerances. Huel can also be helpful for people who struggle to eat enough fruits and vegetables and get enough vitamins. However, it’s essential to note that it should not replace whole foods entirely. It’s important to eat a variety of foods to ensure you’re getting all the essential nutrients your body needs.

What is Actually in Huel?

Huel is made from a blend of oat flour, pea protein, brown rice protein, flaxseed, sunflower oil, and a vitamin and mineral blend. With such all-natural ingredients and no artificial sweeteners, colors, or preservatives, it certainly fits the bill of a good healthy shake! There are a plethora of flavours available too meaning there should be an option to suit every palette.

What are the Side Effects of Huel?

Like any dietary change, some people may experience side effects when first introducing Huel into their diet. Common side effects include bloating, gas, and changes in bowel movements. However, these side effects typically subside after a few days as your body adjusts to the new diet. If you experience persistent side effects, it’s essential to consult your doctor.

Is it OK to Just Eat Huel?

While Huel provides a complete nutritional profile, it is still just a meal replacement shake. We recommend eating a variety of foods to ensure you’re getting all the essential nutrients your body needs. Besides, a diet needs to be sustainable and I can’t imagine the impact on my mental health if I ended up consuming only liquid meals for the rest of my life!

Conclusion

Overall, Huel can be a helpful tool for weight management and improving nutrition. However, it’s essential to remember that Huel should not replace whole foods entirely. It’s important to eat a variety of foods to ensure you’re getting all the essential nutrients your body needs.

If you’re considering incorporating Huel into your diet, it’s essential to consult your doctor or a registered dietitian to ensure it’s a safe and suitable option for you. By combining Huel with a balanced diet and regular exercise, you can reap the benefits of improved nutrition and sustainable weight loss.

Fitness

Why Tracking Performance in the Gym Matters: The Best…

If you’re serious about your fitness goals, tracking your progress is essential. By monitoring your performance and fitness data, you can identify areas of improvement, stay motivated, and adjust your workouts accordingly. After all, if you don’t know what you did, how are you going to know what to do? In this article, we’ll explore the benefits of tracking your gym workouts and the best methods and apps for fitness tracking.

Why Track Your Gym Workouts?

There are many reasons why tracking your gym workouts is important. Here are some of the key reasons we at VT2 fitness advocate workout tracking as an essential ingredient to getting results:

Goal Setting: Tracking your performance helps you set achievable fitness goals, whether it’s improving your strength, endurance, or overall fitness.
Motivation: When you see progress over time, it can be incredibly motivating and help you stay on track with your fitness routine. Just hit a new PR? Just hit a target weight? Seeing it there in black and white can often be a great motivator in seeing how far you have come!
Accountability: Tracking your workouts helps you stay accountable to yourself and your fitness goals. It is a pretty noticeable gap in your tracking activity if you end up missing a workout!
Performance Improvement: By tracking your workouts, you can identify areas where you need to improve and adjust your routine to achieve better results. Tracking is also an absolute imperative when it comes to the core principles of Periodisation and Progression

Best Methods for Tracking Fitness Data

So we have established that tracking your fitness data is a good thing, but exactly how do you go about doing this? Well there are a number of methods ranging from good old fashioned pen and paper to sophisticated fitness tracking apps and wearable technology.

Fitness Tracker: Fitness trackers are big business currently and are essentially wearable pieces of technology that track your activity level, heart rate, and other fitness metrics. Some of the most popular fitness trackers include Fitbit, Garmin, and Apple Watch. I personally use a Fitbit Versa 3 due to its versatility and in-built HIIT workout timer which makes building workouts and teaching classes far more seamless. However the key metrics you are looking to track are heart rate, steps and sleep quality. If your fitness tracker of choice incorporates these 3 elements then you are certainly on the right track!
Workout Log: A workout log is a simple and effective way to track your gym workouts. You can record your exercises, sets, and reps, as well as your progress over time. In terms of workout logging, you have a number of options ranging from good old fashioned pen and paper to sophisticated tracking apps. I tend to take a middle road on this and have designed my own spreadsheet tracker. This gives me all the metrics I need to track in one place without having to navigate a complex UI or pay a monthly subscription. You can find the spreadsheet I use here, or feel free to design your own.
Fitness Apps: There are many fitness apps available that can help you track your workouts, nutrition, and other fitness data. Some of the best fitness apps include MyFitnessPal for calorie tracking and Strong and Fitbod for weightlifting.

Best Fitness Tracking App

If you’re looking for the best fitness tracker app, here are some of the most popular options:

MyFitnessPal: MyFitnessPal is a free app that tracks your food intake, exercise, and other health metrics. It has a large database of foods and exercises, making it easy to track your daily nutrition and keep track of those all important macros!
Strong: Strong is a weightlifting app that helps you track your workouts, sets, reps, and weights. It also includes a rest timer and a history log, making it easy to monitor your progress over time.
Fitbod: Fitbod is a personalized fitness app that creates custom workout plans based on your fitness goals and workout history. It also tracks your progress and adjusts your workouts accordingly.

Summary

Tracking your gym workouts and fitness data is essential for achieving your fitness goals. By using the best methods and apps for fitness tracking, you can stay motivated, accountable, and on track with your fitness routine. So use these tools to your advantage and smash your fitness goals.

Fitness

The Best HIIT Workout and Interval Timer

What is a HIIT Workout

High-Intensity Interval Training (HIIT) seems to be an ever growing and ever popular workout method that involves short bursts of intense exercise followed by periods of rest or lower intensity exercise. HIIT workouts typically last between 10 and 30 minutes and are designed to improve cardiovascular fitness, increase muscle strength, and burn fat.

How important are HIIT Workouts

HIIT workouts are popular in fitness due to their effectiveness and efficiency, which in a world where we are all so busy, is very important. HIIT workouts have been shown to burn more calories than traditional cardio workouts, and can be completed in less time. Additionally completing a HIIT workout can increase your post workout metabolism and keep that calorie burning furnace going for longer. HIIT workouts can also be completed using a variety of exercises which can increase motivation and decrease boredom. In this article, we will explore the benefits of HIIT workouts, their effectiveness for fat loss, and tips for optimising their effectiveness.

What is a HIIT workout?

Definition of HIIT workouts

HIIT workouts involve short bursts of intense exercise followed by periods of rest or lower intensity exercise. The high-intensity intervals can range from 20 seconds to 2 minutes, while the rest intervals can range from 10 seconds to 2 minutes. The goal of HIIT workouts is to challenge the body to perform at maximum capacity during the high-intensity intervals while allowing for recovery during rest. This structure increases the workload during the workout and ensures your body stays in the fat burning zone. With the body working harder, you will be burning more calories and therefore optimising your calorie deficit.

Benefits of HIIT workouts

Some of the benefits of HIIT workouts include improved cardiovascular fitness, increased muscle strength, and fat loss. HIIT workouts have also been shown to improve insulin sensitivity and blood sugar regulation. Which can be beneficial for individuals with diabetes or at risk for diabetes. Additionally, HIIT workouts can be modified to suit different fitness levels and goals, making them a versatile workout option.

Is HIIT good for fat loss?

How HIIT workouts can aid in fat loss

HIIT workouts can aid in fat loss by increasing the body’s metabolic rate and promoting the breakdown of fat cells. The high-intensity intervals in HIIT workouts can also increase the body’s production of growth hormone, which can further promote fat burning.

Research supporting the effectiveness of HIIT workouts for fat loss

Research has shown that HIIT workouts can be more effective for fat loss and cardiovascular fitness than traditional cardio workouts. Whilst cardio has been shown over time to produce a similar resulting weight loss, this is often tied to longer periods of activity. With HIIT you can burn a similar amount of calories in a shorter period of time. Given the intensity of the workouts, it also greatly increases lung capacity as the body fights to adapt to the higher volume of activity.

Tips for optimising fat loss with HIIT workouts

To optimise fat loss with HIIT workouts, it is important to incorporate a variety of exercises and to progressively increase the intensity of the workouts over time. Workout intensity can be increased through the principles of periodisation. Which could take the form of decreased rest periods, increased volume of exercises or added levels of resistance. Diet is also important when completing HIIT and you need to be giving your body sufficient fuel to support growth. That means out with the Mcdonalds and in with the fruits and vegetables I am afraid.

Finally, when you begin high intensity training it will be important to prioritise and plan rest and recovery phases. This will give the body sufficient time to repair following intense activity and reduce the likelihood of injury.

Is a 10 minute HIIT workout effective?

HIIT workouts are designed to be short but intense, which makes them a popular option for people with busy schedules. A 10-minute HIIT workout can be an effective way to fit in a quick workout in that still provides significant health benefits.

Tips for optimising a 10 minute HIIT workout

To make the most of a 10-minute HIIT workout, it’s important to choose exercises that work multiple muscle groups and therefore recruit the most muscle fibers whilst elevating the heart rate quickly. Exercises like burpees, jumping jacks, and mountain climbers can be effective options. It’s also important to use focus on your form to minimise the risk of injury and increase the effectiveness of the workout.

What is an example of HIIT?

If you want to try a challenging HIIT workout why not try one of ours?

Is HIIT better than cardio?

High-intensity interval training (HIIT) is an effective way to improve cardiovascular health, boost metabolism, and burn fat. Unlike traditional cardio workouts that involve long, steady-state activities like jogging or cycling, HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity activity. The high-intensity intervals push your body to its limits, resulting in a greater calorie burn and metabolic boost.

Like with everything fitness related, the choice between traditional cardio methods and HIIT workouts will depend entirely on your goals. If you are looking to optimise fat burn and conditioning, agility and explosiveness then training using HIIT principles is going to be the best method. However if you are training for endurance, perhaps running a marathon or completing an endurance test then completing traditional cardio based exercises is going to be your best bet. Remember, know your goals and specify and tailor your training to that goal. If you are struggling with your goals, or designing a suitable workout, why not get in touch? Our team can help you craft the perfect workout to get you to your fitness goals in the shortest possible time.

Which HIIT workout is best for fat loss?

There are many different types of HIIT workouts, including:

Sprint intervals
Row/Treadmill/Elliptical/Cycle intervals
Bodyweight exercise intervals
Circuits

All of these types of workouts can be effective for fat loss, as long as they are performed at a high intensity, using a suitable interval and with proper form.

Recommendations for choosing the most effective HIIT workout for fat loss

To choose the most effective HIIT workout for fat loss, consider your fitness level, interests, and goals. For example, if you’re just starting out with HIIT workouts, you may want to begin with bodyweight exercises or lower-intensity workouts and longer interval times with additional rest phases. This can act as your foundation which you can look to improve upon over time using the principles of periodisation.

How many minutes of HIIT is enough?

The recommended duration of a HIIT workout can vary depending on your fitness level and goals. Generally, HIIT workouts should be around 20-30 minutes in duration, including warm-up and cool-down periods.

Tips for optimising the duration of your HIIT workouts

To optimise the duration of your HIIT workouts, start with shorter intervals and gradually increase the length and intensity of your intervals as you become fitter. As mentioned, be sure to incorporate sufficiet rest periods in order to allow your body to recover.

What is the best interval time

The best interval time for a HIIT workout will primarily depend on your fitness level and goals. Generally, HIIT workouts are built around the 40 seconds work and 20 second rest interval. This has proven to be a very popular structure in most fitness circles. However it can become pretty stale pretty fast. I would suggest varying it up to keep things fresh and motivation high…Better yet if you are struggling to find an appropriate interval timer why not try our selection?

If you’re just starting with HIIT workouts, it’s recommended to start with longer rest periods and shorter work intervals, such as 30 seconds of work followed by 60 seconds of rest. As you progress, you can increase the work intervals and decrease the rest periods to challenge yourself and increase the intensity of your workout.

It’s important to listen to your body and not push yourself too hard, especially if you’re new to HIIT workouts. If you feel a bit lost and don’t know whether HIIT is right for you why not get in touch? Our friendly team will be sure to point you in the right direction and help put you on the right track!

Summary

Research has shown that HIIT can be effective for fat loss, with some studies suggesting that it may be more effective than traditional cardio workouts. Durations of HIIT workouts can vary, but even as little as 10 minutes a day can have significant health benefits. Whilst there are numerous ways you can structure a HIIT workout, the optimum structure and interval will depend on your goals and fitness level.

Ultimately, HIIT workouts can be a highly effective way to improve fitness, increase fat loss, and achieve health goals. By understanding the benefits of HIIT workouts and optimising them for personal fitness goals, individuals can incorporate HIIT into their fitness routine for maximum benefits.

Fitness

What is the best gym workout plan?

Introduction

Are you looking to get the most out of your gym workout plan? With so many workout plans and routines out there, it can be overwhelming to know where to start. In this article, we will answer some common questions about gym workouts and provide some guidance on the best workout plan for your individual needs.

What is the best gym workout plan?

The best workout plan for the gym depends on several factors, including your fitness goals, experience level, and personal preferences. For example, if you’re looking to build muscle mass, then the principles of periodisation and volume becomes very important. As a result many individuals will design their gym workout plan through a split routine that focuses on specific muscle groups each day. On the other hand, if you’re relatively new to the gym environment a full-body workout that targets multiple muscle groups at once may be a better fit initially. Full body routines can often give you a great foundation for developing a periodised routine by giving you a structure to increase your strength on the core lifts. Once you become more seasoned in the fitness realm, you can then be in a good place to ramp up the volume on specific muscle groups through a split routine.

How do I start a gym workout plan?

Starting a gym routine can be intimidating, especially if you’re new to fitness. However, there are several steps you can take to make the process easier.

First, set realistic fitness goals for yourself. Whether you want to lose weight, build muscle, or improve your overall health, having a clear goal in mind can help keep you motivated. If you can try and think of these goals as two-fold, process driven goals and performance driven goals. For example a performance goal could be to lose 2 lbs this week, a process goal to support that you complete all of your planned workouts for the week.
Next, find a gym or fitness center that works for you. Look for a gym that has equipment and classes that align with your goals and preferences. You may also wish to pick a gym that fits with your routine, personally my gym is on the way home from work so I have no excuse not to drop in for a workout session.
Finally, start slow and gradually increase the intensity and duration of your workouts. If you are completely lost consider contacting us we can offer tailored and customised workout plans to suit any goal.

Is 4 or 5 days better for the gym?

The number of days you spend at the gym depends on your fitness goals and lifestyle. While some people prefer to work out 4 days a week, others find that 5 days a week is more effective.

Working out 4 days a week can allow for more rest and recovery time, which can be beneficial for muscle growth and injury prevention, however with a 4 day routine you also limit the level of volume you can apply to muscle groups per week. Working out 5 days a week can provide more consistency in your workout routine, which can lead to better overall fitness and progress through higher workload and volume application. The downside to a 5 day routine however is the potential for overload and overtraining which could lead to injury and therefore inhibit your gym progress.

Ultimately, the best number of days to work out at the gym depends on your individual goals and preferences. Experiment with different schedules and find what works best for you. It is always important to listen to your body and monitor your energy levels to ensure you get the right blend between activity and rest.

How do I divide my days in my gym workout plan?

Dividing your gym days depends on your fitness goals and personal preferences. Some people prefer to focus on strength training, while others prioritise cardio or a combination of both.

A good way to divide your gym days is to work different muscle groups on different days. For example, you could dedicate one day to working your upper body, one day to lower body exercises, one day to cardio, and one day to rest or recovery exercises like yoga or stretching.

It’s important to find a workout routine that works for your individual needs and allows you to achieve your fitness goals.

How long should a workout be?

The length of a workout depends on your fitness goals and individual needs. While some people prefer longer workouts, others find that shorter, more intense workouts are more effective.

A good rule of thumb is to aim for at least 30 minutes of moderate-intensity exercise per day, or 150 minutes per week. However, if you’re looking to build muscle or improve endurance, you will need to spend more time at the gym and adopt a workout plan that is built under the principles of linear progression.

Ultimately, it is important to find a workout routine that fits your schedule and allows you to achieve your fitness goals. Whether you prefer short and intense workouts or longer, more leisurely workouts and whether you are looking to improve your general fitness or looking to build muscle or improve performance. The right gym workout plan for you, may not be the right gym workout plan for someone else.

Summary

Finding the best gym workout plan can be a daunting task, but it’s important to remember that there is no one-size-fits-all solution. The best workout plan is one that aligns with your fitness goals, experience level, and individual preferences.

Additionally, factors such as the number of gym days and the length of workouts should be personalised to your individual needs and goals.

Remember to listen to your body, incorporate rest days, and be consistent in your workouts. With dedication and a personalised workout plan, you can achieve your fitness goals and lead a healthier, happier life.

If after reading this article you are a bit lost on workout planning and scheduling why not get in touch. Our helpful team can put together a customised gym workout plan suited exactly to your needs and have you on the way to reaching your fitness goals in no time! Alternatively, if you think you are a seasoned professional in the gym, but have found your current routine getting a little stale and not yielding the results you desire then why not try Transform the workout designed for the experienced lifter to help push them into the next level of fitness performance.

Nutrition

The best diets to lose weight.

What is the best diet to lose weight?

The fitness and health market is rife with various fad diets to lose weight ranging from carbs being good to carbs being the devil, intermittent fasting and variable eating windows, 5:2, vegan, paleo, weightwatchers…The list goes on and on.

The underpinning factor to all of these diets however is simple. A reduction in calories consumed.

Should you limit your eating windows or eliminate food groups based on macronutrient profile it goes without saying that you will reduce your overarching calorie intake. For instance, Keto, a now very popular method of losing weight goes by the principle of eliminating carbohydrates and instead focusing on protein and fats. This is designed to put our body into a state of ketosis which will support weight loss. Whilst scientifically this does occur, the requisite weight loss is not primarily attributable to the state of ketosis. You’re losing weight, because under the diet you have restricted a macronutrient which is extremely common in calorie dense foods. Ketosis is a factor, but minimal in comparison to the fact that under the diet you can now no longer drink alcohol, eat cake, snack on crisps or sweets and pile your steak dinner high with chips and an extra helping of diane sauce.

That is not to discredit such diets, these do work as a calorie reduction versus normal eating habits will inevitably result in requisite weight loss. However, the diet is only truly effective if it is something you can adhere to all of the time (or at least the majority of the time). Consistency is always key, so going on a keto diet for 2-3 months may yield results, however as soon as you revert to a “normal” diet you will regain the weight lost. Keto is therefore useful if it is going to be your normal, otherwise it is simply not sustainable.

So what diet is best for me?

The best diet for you simply depends on personal preference therefore and what you think you can stick to long-term. If you are happy not eating carbohydrates then go for Keto, if you are happy to limit eating windows then go for intermittent fasting, if like me you prefer a little more flexibility adopt a calories in vs calories out approach (calorie tracking).

Your ultimate goal to lose weight with any diet is a reduction in overall calories. Such a reduction needs to be significant enough so as to put you in a calorie deficit for the day. Once you hit that calorie deficit consistently over a period of time you will start to enjoy weight loss results.

Fitness

5 Reasons why you are not losing weight.

What are 5 key reasons you aren’t losing weight.

The not so calorie conscious calorie counting:

You’re in and you’ve committed, you have downloaded that calorie counter you have heard so much about and you are ready to start losing weight by scanning labels and plugging in data like a pro. However, the key to calorie counting is specifics. One mans bowl of cereal is another mans 1000 calorie meal. That is, a bowl of cereal could be 300ml of milk and 60g of cereal or 120g of cereal and 600ml of milk depending on how liberal you are with your freeloaded pouring motion. If you had chicken and rice for dinner did you measure out 300g of chicken and 40g of cooked rice and track that? Or did we just freeload a bunch of rice in a pan, bang it on a plate and throw a random amount of chicken on top? If you are going the calorie counting route you really need to focus on specifics and get accurate measurements of the food you are consuming day to day

The weekend blowout:

Unfortunately, calories do also count on weekends. Working really hard and being strict through the week to build your calorie deficit only to go out on the weekend plough through a pizza, 6 pints and finish with a kebab means your weekly deficit quickly evaporates and probably becomes a surplus. Weekend eating also needs to be managed unfortunately.

The its healthy so its fine:

When it comes to energy and energy storage within our bodies, calories are I am afraid calories. Sure fruit and vegetables have more nutrients and will fuel your day far better than a Mcdonalds burger, but if you eat 2000 kcals of fruit and veg or 2000 kcals of Mcdonalds you’ve still eaten 2000 kcals. If you are eating maintenance at 2000 then you aren’t going to lose weight.

Restaurants and takeaways:

Restaurants and takeaways make some extremely tasty food, but to make such food taste so good they often use copious amounts of sauces and overzealous portion control. If you make a habit of restaurants and takeaways (once per week religiously is still a habit I am afraid) then you are on a sure fire route of blowing your weight loss goals.

The exercise over estimator:

I hate to break it to you, but that smart watch is a liar. It might say you burnt 3000kcals today, but this is based on averages and estimates of activity. Gym equipment also lies, the treadmill might say you have earnt that Greggs sausage roll after 15 minutes of light jogging…However to put some perspective on it you would actually need to complete around 700 burpees for such a treat.

Summary

So there you have it. 5 key reasons why you are not losing weight. We hope this article proves useful and has you speeding much faster toward your weight loss goals.

Fitness

Periodisation and Progression

The Ultimate guide to Periodisation and Progression

“Insanity is doing the same thing over and over and expecting different results.”

Who knew Albert Einstein was the founding father of fitness programming?!

Jokes aside, his quote certainly has resonance within the fitness industry and especially its respective workout programming, the cornerstone of which we call periodisation.

If you do the same exercises, with the same weights, in the same format time and time again sure you will make progress initially, but this will very soon stagnate into a dreaded plateau. A professionally developed fitness program will therefore be built on the principles of periodisation and progression.

What is meant by periodisation and progression?

Like any profession, the fitness market has developed snazzy buzzwords to make very simple principles sound complicated and difficult, but at its core the concepts are actually pretty easy to understand.

Periodisation – Periodisation essentially covers the structure of the workout. Within a well-crafted workout program you would have an ultimate goal that needs to be achieved within a particular time frame and to achieve that goal you would need to complete required activity each week and hit specific targets to stay on track. For example, if my ultimate goal was to be able to perform 5 pull ups in 6 weeks I would structure a 6 week routine designed to strengthen the main muscles utlised in the pull up motion (Lats and Biceps). This could broadly take the form of a 4 week strength followed by a 2 week conditioning cycle in which I priortise the target muscle groups from a strength and hypertrophy perspective in order to support my pull up strength. Additionally a similarly periodised diet would also be in place to support muscle growth in the strength phase and fat loss in the conditioning phase.
Progression – Progression does what it says on the tin really. Within fitness, the term progression refers to the progression of your performance concerning exercise or activity. For instance, when undertaking a weightlifting program we are looking to strengthen our muscles and therefore we would need to gradually lift additional volume in order to force our muscles to adapt. We have a number of mechanisms to do this, we can add weight, add reps, add exercises or add sets…The best method of course would be down to your goals

Ultimately, if the workout program hasn’t been designed within the parameters of these two principles it’s effectiveness will be at best sub-optimal. That isn’t to say program design is inherently easy, and as it becomes more advanced we stray into the realms of macro and meso-cycles, varied progression models and optimal exercise selection…However no matter what, any properly designed workout program will be developed using the cornerstone of a periodised progression model. If your current program doesn’t fit the bill, then you should probably try something else!

If you have some experience in the gym, but are struggling with workout design and plateaus then why not try out Transform program. The program is built around the above principles and uses a linear progression model with a periodised workout and diet cycle designed to help you break-through that plateau and push on to the next level of fitness performance!