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The Optimum Workout Split

When planning a resistance training program your weekly workout split in conjunction with your exercise selection will have significant ramifications on your results, therefore it stands to reason that the optimum workout split is often a topic of discussion among gym goers. However, the answer isn't entirely clear cut, as the optimum workout split will vary depending on individual circumstances and goals. Below I have outlined the 3 weekly workout splits that I program for my clients as well as myself.
Total Body SplitDay Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Body Rest Total Body Rest Total Body Rest Rest
The Total Body Split involves training all major muscle groups of the body in every session. This split is most applicable for people that are training 3 times per week or less. If  you are relatively new to strength training (< 3 months experience) then I would recommend doing no more than three training sessions per week. Doing more than this when you are just starting out can lead…

Steady Cardio vs Resistance Training for Fat Loss - Which is Better?

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When it comes to burning fat there are a lot misconceptions out there and it can often be a bit of a minefield when trying to establish the most effective way to achieve this. If you are one of the many people that are confused about how to lose weight and tone up, or frustrated that you aren't getting anywhere allow me to enlighten you...

First and foremost before we get to onto to training I want to start by making sure that nobody is under any illusion that the ONLY way to burn fat is to be in a calorie deficit - a state where you are burning more calories than you are consuming. Now while this isn't the be all and end all when it comes to losing weight, it is the single most important factor. Essentially your fat mass is your body's reserve store of energy, so if you are eating the same amount of energy, or more than you are using then your body will never get to the point where it has to use your fat mass as fuel. There are 2 ways you can get yourself into a calorie d…

Are you Training or Exercising? The difference matters...

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Are you able to answer this question? If not, then like most people the chances are despite what you may believe you are doing the latter and not the former. Some people might argue that if they are going to the gym, or running every week they are clearly training, but even if you are going EVERY DAY that might not be the case. You see while training and exercise are both characterized by some form of physical activity, this is pretty much where the similarities between the them come to an end...


It's important to make the point that there isn't necessarily a right or wrong answer to whether you should be training or exercising - it all depends on your desired outcome. But before we get to that lets first establish the difference between training and exercise. To put it simply exercise is movement for movement's sake (again there isn't necessarily anything wrong with this), whereas training is characterised by some key features that give it a number of advantages over …

I am NOT Motivated to Train...

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No the title isn't a typo - I'm not somebody that is motivated to train, even though it's essential to my job as a fitness professional. But yet I still manage to do 5-6 training sessions every week pretty much 52 weeks of the year. How does that make sense you ask? It's simple - I'm not motivated... I'm disciplined and there's a MASSIVE difference.


I often hear people say that the problem they have when trying to kick start, or maintain a health and fitness regime is that they lack motivation, this is often the reason my clients first look into personal training. I'm very honest when it comes to what I can and can't do as a PT and one thing I categorically cannot do is motivate anyone enough to achieve their goals. At this point most people will be wondering what on earth the point of hiring a PT is if they can't motivate anyone, but hear me out. While I can offer encouragement and support ultimately I only spend a MAXIMUM of 3 hours per week w…

Excuses

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Trust me I've heard them all at this point - "it's not the right time of year",  "I'm too busy at the moment" etc. etc. The truth is that there will never ever be a perfect time to start getting in shape, if there was then people would probably never put on weight in the first place. Because all of those reasons people give for not making positive changes to their eating and exercise habits are all barriers that THEY put in the way, in order to justify their inaction.


For those that aren't aware I operate a mobile Personal Training service. That means that unless my clients have a space indoors where we can train, we do our sessions outdoors usually in a local park. Yes even in winter... come rain, wind and bitterly cold conditions we still train - no excuses. Now some people might be reading this thinking that my clients must be mad, but they are more than likely the people that use the same excuses every year about why they haven't made more o…

Exercise Is Your Super Power

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As a Personal Trainer there's one comment that I receive from nearly 100% of my clients after our first session together - "I just FEEL so much better". Now I'm not suggesting that my clients are instantly able to run a marathon as a result of a single training session, BUT it is possible to feel more invigorated, focused and motivated in all other aspects of life. THAT is the power of exercise, allow me to explain how...



Ever heard of endorphins before? These are the chemicals that are released by our bodies when we exercise triggering positive feelings and reducing our perception of pain - both emotional and physical - similar to the effects of morphine. Some people even go as far as describing the feeling after a workout as "runners high" due to the feeling of euphoria that they experience. But it doesn't stop there because these feelings often carry over and manifest themselves in an overall more positive and enthusiastic approach to life - ALL as a …

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/