What is periodisation

Understand what periodisation is

To get the best results for your clients from the training that you do with them, it’s vital that you plan it correctly. Experts recommend creating short-term as well as a long-term plan, in other words one for every week as well as one for your goals for that year. One of the best methods […]

How to get washboard abs

The truth behind washboard abs

Let’s be honest. At some point, we’ve all wanted to have six-pack abs.  Most people, when embarking on a weight-loss journey, make having visible abs an end goal of their journey but few know how difficult it really is to have and maintain that perfect six-pack. The truth is that there are no shortcuts. There is […]

Exercises for people who suffer from lower back pain

Exercises for lower back issues

As a personal trainer, it is vital for you to know of every single injury and issue your client experiences. One of the most common issues many personal trainers have to work around is lower back pain. There is an increase in the number of men and women who suffer from back pain. Lower back pain and […]

Incorporate the FITT principle into your life

How to add the FITT principle properly into your training

Reaching your body, weight and fitness goals depend on a few things: giving nothing less than 100% with every training session, being intelligent and strategic with your nutrition, and getting enough sleep so your body can recover properly. These are the most common and probably most important elements of reaching success in your weight-loss or […]

Your hormone levels affect your body

Why weight training affects your hormone production

Many bodily functions have to come together and work in perfect harmony for our bodies to reach a state where it either builds muscle, burns fat, or do both simultaneously. It is a science and, for it to work, we have to look at one of the most important contributors to weight loss or mass-building […]

Hypertrophic gains in your muscles

8 tips for hypertrophic gains

If you’re trying to grow your muscles, to achieve a certain physique or increase your physical strength, then you’re pursuing something called hypertrophic gains in your muscles. It’s when your muscles grow because they either store more glycogen (i.e. sarcoplasmic hypertrophy) or because the myofibrils are bigger (i.e. myofibrillar hypertrophy). We asked the professionals how […]

The beauty of natural steroids

How to get your body to produce more steroids naturally

Steroids. Is it really the dirty word you – and the rest of the personal training fraternity – think it is? When we hear about steroids, most of us take it to mean the synthetic chemicals that some bodybuilders and athletes use to bulk up their muscles and enhance their performance. Seeing as these chemicals […]

Benefits of weight training for women

The benefits of weight training for women

Visit any gym and you’ll see the dudes lining up to use the free weights. But only one or two women (and they’re usually there with a personal trainer or a boyfriend!). Women have, historically, avoided weights and weight training, for lots of reasons. There’s the belief that weight training is a masculine pursuit (kind […]

calorie-burning exercises

12 calorie-burning exercises

If it’s your mission to burn away fat, then you should be signing up for calorie-burning exercises. Here’s a roundup of the 12 exercises that yield the highest burn. Incorporate them into your workouts and you’ll soon see the results. 1. Kettlebells There’s a reason why the original Russian kettlebell swingers boasted a very low body […]

Weight training and the skeleton

Why weight training is as important for your bones as it is for your muscles

When we think about weight training, we usually think about its impact on our muscles. However, your skeleton is impacted by exercise just as much as your muscles are. Any personal trainer will tell you that weight training, more than say cardio training, benefits your skeletal system more than you might have thought. Weight training […]

Dangers of too much exercise

Dangers of too much exercise

If you are a hard core fitness junkie, you will most likely feel that unless you kill every workout, each day – if not twice a day – you are just not doing it right. With the growing popularity of high-intensity exercise, there is an increasing number of people joining in bootcamps, crossfit and other […]

The truth behind bigorexia

Bigorexia: Why we should take it seriously

We’ve all heard of anorexia nervosa – the eating disorder characterised by obsessive and serious restrictions on food, fear of gaining weight and a total fixation with an impossibly thin physique. But did you know there’s a similar condition, called bigorexia? Since it’s claiming an ever-growing number of victims – predominantly male – it’s important […]

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