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No Equipment - No Problem! This Home Workout Will Help Boost Your Metabolism and Increase Your Fitness

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While I always stress that if you want to achieve your health and fitness goals you absolutely must prioritise exercise and make it part of your weekly routine. However some times s*** hits the fan and you might not make it to the gym for a week. In this instance it's important that you ensure your training doesn't take a complete backseat and remember you can always workout at home. Here's a short bodyweight circuit that you can do in your garden or your living room. You can find more video training sessions on my YouTube channel https://www.youtube.com/channel/UCxa_S90CsoUkmMRTOffZUew

If you need any further help or advise on anything training or nutrition related then please feel free to get in touch anytime via my website http://www.arlandcraikpersonaltraining.co.uk/

The Sweatier the Better? Does Sweating Equal Weight Loss?

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You've probably seen this in the gym - some poor soul putting themselves through torture, peddling their ass off on the spin bike wearing a tracksuit and hoodie in July; all in the pursuit off greater caloric burn and weight loss. Sadly in reality only one of these is actually achieved and it isn't even in the way most people would hope...


Does sweating more equate to more calories burned? In a word - No. The amount you sweat during a workout does not represent how many calories, or how much fat you are burning. Sweating is merely a sign that your body's core temperature is beginning to increase and your homeostatic mechanisms are kicking in to dissipate some of this excess heat. Neither is sweating a sign that you are necessarily working hard... For example most of us won't sweat a great deal during a heavy strength training session, but will perspire significantly more when doing some very low level continuous cardio. This is because we only produce heat when we are …

Too Much Sugar in Fruit?

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This topic comes from a conversation I had with a client last week about sugar intake and how if you are trying to lose weight it's something to pay attention to... They asked me "what about all the sugar in fruit? Isn't that bad for you?" Now this is a perfectly reasonable question as on the surface you would be correct in assuming that fruit does contain a large amount of sugar, however it's important to understand that not all sugars are created equal - Allow me to explain...


The sugar that is naturally contained within fruit is unrefined and has a low glycemic-index meaning that is broken down by your body slowly. Conversely, refined sugar i.e. cane sugar is broken down very rapidly causing a spike in insulin and blood sugar levels. When you consume large quantities of refined sugar throughout the day your blood sugar will be chronically elevated. This often leads to weight gain because your body has no choice but to store any more sugar that is digested as f…

Cancer Research's New Campaign is "Fat Shaming"

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The fat shaming police are at it again...



The charity Cancer Research has come under recent criticism over it's latest campaign highlighting the growing obesity epidemic in the country. Their crime? Stating that obesity has now overtaken smoking as the leading cause of bowel, kidney, ovarian and liver cancer. Billboards like the one below display the word obesity on a cigarette packet to make the point, but apparently these facts have upset some people.


My problem with this mentality is the prioritization of people's feelings over reality, because unless we face up to this issue nothing will be done about it. In truth the current obesity crisis is a symptom of the wider problem - people are making poor lifestyles choices i.e. sedentary behaviour and being greedy when it comes to food. Generally speaking people don't refrain from behaviours they enjoy unless there are severe consequences. I think most people would agree that cancer is a pretty bad outcome and so bringing it…

What do THEY need a Personal Trainer for?

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Quick background story for this one...

Last week as I was packing my equipment away a random lady came up to me and asked in reference to my client whom I had just been training "What do THEY need a Personal Trainer for?" It seemed an odd question to me at first because in my mind there are tonnes of obvious reasons why somebody would benefit from having a PT - yes of course I would say that but even so... The lady obviously recognized my confusion as she qualified her question by stating how my client was already in great shape and hardly needed my help - because clearly unless you are 4 stone overweight you don't need to exercise...



Now this person is by no means alone in her way of thinking - but why? In my mind it's due to our fixation with body weight and being fat and in all fairness that's for a good reason. Research published by the NHS in 2017 indicated that most adults in the UK (64%) are overweight or obese, with the number who are obese rising by 29% …

Top 6 Benefits of Training with a Partner

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When it comes to training on your own or with a partner everyone has there preference, personally I enjoy the variety of both. When I'm doing a session by myself it's an opportunity to test my mental resolve, with no one else to make me push myself to the limit it's all down to my own self-discipline. This is really important because you never want to be totally reliant on anyone else to achieve your goals. However I do also enjoy training with someone else as well and this comes with it's own list of benefits - Here are my top 6:



1. You Hold Each Other Accountable
Its so easy to talk yourself out of doing a workout - you're too tired, you had a bad day at work, there's laundry to do at home. We've all used excuses like this to justify missing a training session, but if it's not only yourself that you are letting down by skipping a workout it's more likely you will stick to your exercise regimen.

2. It's More Enjoyable
It doesn't all have to b…

Need to mooove a few pounds before summer? Drinking more milk could help you do this...

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I'll just start this off by making the point that if your goal is to tone up a bit before this summer - first of all you should have started in January (that's a topic for another day) and secondly you are going to need a tailored exercise and nutrition plan. Luckily this is something I can provide for you - visit my website arlandcraikpersonaltraining.co.uk for more information. Now once you've got the foundation then we can start talking about the nitty gritty...

When it comes to getting in shape there are a number of things available to help you get the best possible results from your diet and your training. For years people have been using supplements like creatine to give them an edge in the weight room, but when it comes to fat loss research has shown that drinking low-fat cows milk in conjunction with a calorie-controlled diet can result in greater reductions in body fat (Faghih et al., 2009).


This is thought to be in part due to the large amount of calcium containe…