BT Personal Training

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Far too often we are sold on the latest ”fat-burning” or ”muscle building” supplement that is supposed to give you all the results you ever wanted. The word ”hack” implies a shortcut. In the real world, a shortcut literally shortens the time it takes to get from point A to point B. The truth is when it comes to fitness, fat loss, strength gain or muscle gain there really is no shortcut. Proper exercise programming, proper diet, and good sleep, and lifestyle will account for 99.9% of your progress. That being said, if you have your workout programming, diet, sleep and lifestyle in check it can be fun to apply little ”hacks” here and there to see what happens. So, here are some of my top favourite ”hacks.”⁣⁣⁣

1} Supplementing with Creatine. ⁣⁣⁣
There is nothing that compares to creatine when it comes to muscle building, increasing strength and overall performance utility. It's also pretty safe to use...however as usual the advice is to ”listen to your body.”⁣⁣ (I use the brand Crea-Pure creatine) ⁣
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2} Taking Omega 3’s on a daily basis. They help in muscle recovery, building muscle response to protein synthesis, vital for brain health and functioning of the nervous system. When buying omega 3’s look for the ratio of EPA to DHA to be minimum combined 250-500mg each day.⁣⁣⁣
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3} Hot and Cold contrast showers in the morning or night. Hot and cold showers have been shown to speed up recovery from training and lower the inflammatory response of training when done 2-3 hours after working out. Aim for 5 rounds of 30 seconds cold and 30 hot. ⁣⁣⁣
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4} Eating foods high in dietary cholesterol. Dietary cholesterol has been shown to increase the time your muscle protein synthesis levels stay elevated post-workout (with an otherwise healthy diet) this can lead to a boost in strength and muscle gains. Foods high in dietary cholesterol are eggs, salmon, and beef. I find eating 5 to 6 eggs on my heavy lifting days gives me enormous strength boost. ⁣⁣⁣

All those hacks” pale in comparison to what my workouts, diet sleep and lifestyle contribute, however they do add enough of an effect to have earned their place in my regular routine. ⁣⁣⁣

Where are you going?

5 STEPS to your best looking body by summer.⁣
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Step 1} Learn to track your food. ⁣
The way people try to get leaner when they don’t track is to cut calories or skip meals. This is not a good long term strategy. Tracking helps you understand more about your habits and teaches the value of having a balanced diet. When tracking the goal is to look at protein, fats, carbs and sugars, this is where people make common dietary offences. We under consume protein, and have no idea how much is required for optimal health and muscle building. The next offence is we avoid fats completely as the stigma that eating dietary fats makes you fat still persists. Carbs are commonly over consumed, we eat more than is required, mainly processed carbs. Lastly, total fibre intake is another essential facet of a healthy diet. If you're eating a diet high in processed foods it’s unlikely that you'll meet adequate fibre intake. To find out your daily protein targets, take your bodyweight and times by 1g of protein per body weight, this is a good starting point. Next is to figure your requirements for fats. Fats being the most avoided it's important to include anywhere between 50g to 80g of quality fats for optimal health. Lastly, work out your daily intake for carbs, this can be tricky for as we tend to over-consume carbs. The easiest way to do this is by switching between higher carb on training days with lower carbs on non-training days. ⁣
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Step 2} Learn to track your movements. Tracking daily movement (aka your steps) is the easiest way to burn more calories throughout your day. Take your regular routine and find ways to inject more movement into your day. Park further and walk to work. Take mini-breaks and walk 10 to 15 mins during your lunch break. ⁣
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Step 3} Eat fewer calories than you consume. ⁣The third law of thermodynamics is at play here. Although you must eat fewer calories, it’s important to cycle between low calories (3-4 weeks) with high calories (1 to 2 weeks) at a time. ⁣
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Step 4} LIFT Weights..that’s easy right. Pick big motor gross movements when training. ⁣
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Step 5} Have a sleep ROUTINE. Sleep is the secret sauce. 7 to 8 hours is ideal.

How do you structure a workout routine? In this post I explain the 4 major components of every well designed workout. ⁣
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They are: ⁣
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Step 1} Warm up: there are a million ways to structure a warm up and the best is dependent on what YOU need most. But, generally, I like to start each warm up with a bit of cardio, 5 to 10 mins on the elliptical, treadmill or bike. This can be followed up with some foam rolling for trigger point release on tight areas (hips flexors, glutes, rear delts, pecs and calves). Then followed by some dynamic stretching exercises for (hip flexors, shoulder and pecs. And finally adding in some activation exercises like (glute bridges, shoulder wall slides, walking lunges, etc) to “cement” it all together. Warm up should be no longer than 5- 15mins. ⁣
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Step 2} The Main Move is your main “strength move” of the day and is gong to be your heaviest lift. Depending on your goal you can do one or two big lifts on a given day and ideally choose a compound exercise like squats, deadlifts, bench, chin ups, lunges, etch that recruits a metric ton of muscles and builds brute strength. ⁣
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Step 3} Accessory Work is your lighter exercises that aren’t as taxing as the main move and largely contribute to muscle growth and definition rather than just pure strength. Basically all exercises work here. Just keep the eights lighter than the main move and focus on feeling the muscles work, not trying to use “momentum” to move the weight. 2 to 3 accessory exercises per day is plenty. ⁣
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Step 4} Finisher can be exercises like kettlebell swings, farmers carriers using a dumbbells or hexagon bar, slade push, steady state cardio..etc. And finishers can also be mobility based, strength based, metabolic based, or a combo of all 3. Either way, choose what best suits YOUR current goals and you can’t go wrong. Personally, I’ve found a combo of all 3 tends to work best as you get best of all worlds. ⁣
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