Posts in “Training”
Body Shape and Training
While it is true that not all humans were born the same, as humans we can all achieve similar ends results, however depending on your body type you will have to train at different intensity and for different duration’s, see which picture fits your body shape the best and jump to the section below: Ectomorphs: Characterized by long […]
Read articleThe sprint protocol that will help you burn fat
Recent research is beginning to indicate that using decreasing distance sprint protocols will effectively produce a significant anabolic response for body composition goals. The research indicates that all is needed is a few all out sprint efforts, the greatest protocol to reduce body fat is detailed below: Sprint 400m- Rest 4 minutes Sprint 300m- Rest3 […]
Read articleHow to balance your quadriceps and hamstrings
The quads and the hamstrings are the two largest group of muscles in the lower limbs, providing the ability to extend and flex the knee joint. However according to multiple pieces of research the quads are commonly overdeveloped in relation to the hamstrings, this can lead to injuries and adversely affect the joints performance. However […]
Read articleSnack Ideas- Dips for work or on the go, just add you fave veg!
Lemon & coriander houmous (serves 6) 179 kcalories, protein 7g, carbohydrate 13g, fat 11 g, saturated fat 2g, fibre 6g, sugar 1g, salt 0.12 g Ingredients Process 2 x 400g cans chickpeas in water, drained 2 fat garlic cloves , roughly chopped 3 tbsp Greek yogurt 3 tbsp tahini paste 3 tbsp extra-virgin olive oil , plus extra zest […]
Read articleCompound vs Isolation Training for strength and muscle
When it comes to training there is no argument that exercise selection will make or break a gym plan. The common misconception especially amongst beginners lifting weights is that more is better, after all it would seem logical that hitting the same muscle from every possible angel is beneficial….. WRONG Isolation exercises are great […]
Read articleEccentric training the facts
Like most training principals eccentric training has its place, research has shown that eccentric training produces favourable neural adaptations for strength as they develop type 2 fibres very effectively. Here are the facts about eccentric training The eccentric phase occurs when the muscle lengthens under contraction You are up-to 1.75x stronger in the eccentric phase […]
Read articleDon’t fear eggs- eggs don’t negatively affect cholesterol
Research has shown that eggs as part of a low carbohydrate diet can help you lose fat, improve cholesterol and decrease inflammation despite what folk law would have you believe. Research has shown that the macronutrient carbohydrate actually causes more inflammation, elevates triglyceride levels more profoundly and subsequently elevates bad LDL cholesterol. This becomes even […]
Read articleSelecting the right rep range for you
Low Reps: Typically this referes to a 1-5 rep range, these low rep ranges place the heaviest load on the muscles, other than placing a large load on the muscles this rep range has the added benefit of activating all of the fibre types, including slow twitch fibres. This rep range is most successful at […]
Read articleFront squats, the secret abdominal exercise
Front squats, the secret abdominal exercise The front squat is a highly functional lift developing far more than just the lower limbs, it requires tremendous trunk strength and great flexibility at the shoulder girdle. A study in the journal of strength and conditioning examined a series of exercises on EMG readings of the rectus abdominus […]
Read articleLow GI high protein meals
Low GI meals COLOUR CODING SCHEME Low Calorie Meal (weight loss) High Calorie Meal (weight gain) Sport Specific Meal (i.e. recovery) All meals fall under this catogory Macro-nutrient heavy (either carbohydrate/ protein or fats) Italian-style beef stew- serves 4 225 kcalories, protein 25g, carbohydrate 7g, fat 11 g, saturated fat 3g, […]
Read articleBreakfast Ideas
Breakfast Ideas NEW COLOUR CODING SCHEME Low Calorie Meal (weight loss) High Calorie Meal (weight gain) Sport Specific Meal (i.e. recovery) Macro-nutrient heavy (either carbohydrate/ protein or fats) Melon & crunchy bran pots- serves 1 272 calories, protein 13g, carbohydrate 34g, fat 9 g, saturated fat 2g, fibre 3g, […]
Read articleHow to overcome emotional eating
How to overcome emotional eating Unfortunately the majority of people i know are in some way affected by emotional eating, it could be as small as reaching for a bag of crisps when you’re bored, or that chocolate bar when you feeling stressed. This is the main problem for anyone looking to achieve any goal, […]
Read articleVitamin C and recovery
Vitamin C and recovery Most people are aware that Vitamin C is excellent at providing immune protection, however new research is highlighting some other great uses for this super vitamin, including: The reduction in cortisol levels following intensive training Minimizing the catabolic stress response and thus promoting anabolism Effective doses have been shown to fluctuate […]
Read articleBeing A Healthy Vegan
Being Vegan is still a bit of a mystery to some people, with many people believing that you can’t lead a healthy diet and get enough protein especially for those Vegans who train on a regular basis. Here is a blog from Motive8 North’s very own Kate Halsall about her experience of being a Vegan… I’ve […]
Read articleTHE MOTIVE8 GAMES & THE SPARTAN CHALLENGE!
THE MOTIVE8 GAMES & THE SPARTAN CHALLENGE! I think we can officially declare that the personal training clients and gym members at motive8 North were some of the most active people in Leeds last week! Thursday night saw the launch of the motive8 Olympic Games at our Personal Training Studio in Leeds. We had 11 […]
Read article