Titan-X Personal Training

Christmas, New Year & Valentines Day are well behind us now, so all those treats you got should hopefully all be gone! 😂

With that in mind, how are all your 2024 fitness journeys going? Are they on track, failed completely or keep being 'stop/start'?

If you're not where you want to be, it's important not to get too disheartened & give up, hold on in there! Do your best to be as consistent as you can, even if it's small progression each day or per training session.

Keep up the good work Titans!

We're now a few weeks into the New Year and most likely the "new you's"! So how are things going so far?

It's that time of year where we typical say to ourselves that we've eaten and drunk a little too much, that we're a little heavier than we would prefer and as such that we need to lose a little weight.

Becuase of this we all set ourselves the plan to be fitter in the new year, as such switch our diets, join gyms or buy home fitness equipment, but for most within weeks, we give up and fall into old habits.

Why does this happen?

It's simple.... Jumping in too hard to start with, losing our desire quickly and also being inconsistent.

If you want to lose weight and be fitter in the New Year, the most important approach should be to stay consistent. This covers how much you exercise, how regularly, what you eat/drink and how much (everything in moderation).

Whatever your fitness goals are for 2024, best of luck and if Titan-X Personal Training can help, just let us know.

Merry Christmas to all and to a fit 2024!

How much protein should I have?

This is a good question, one which many people ignore especially if they do not generally exercise.

There is some debate over what amount of protein per day is the correct amount. Generally the rule of 60g per day is sufficient to help keep muscles supplied suitability for those that do not exercise or only slightly. If you are someone that exercises regularly or weight trains, then the simple rule to follow is 1g of protein per 1lbs of bodyweight. Though 1.5g is considered more ideal especially with weight training.

Before I took my year away from fitness, I was consuming 180g of protein a day (a balance from food & also protein shakes) following the 1g rule.
When I took my year off I stopped consuming so much protein and infact dropped to an average of 100g per day. Although I was not working out, the fact that I was consuming more protein than the general 60g, meant that I did not lose too much muscle mass.

This is something that especially impacts us as we get into old age withoutrealising too much, as typically we tend to eat less and as such, our bodies do not get as much protein as needed and therefore lose muscle mass. So it in important as people get into our senior years, even if you do not exercise, that you do your best to maintain a good level of protein intact to help keep your body strong.

Sleep -

Having good sleep is vital to all of us for many reasons, especially for our physical & physiological health.

You should always try your best to ensure you have good quality sleep. The human sleep cycle varies from person to person, though the average is considered to be approximately 90mins. From this average, it is recommended to try to achieve 6hrs sleep per night (this is based on going through 4 sleep cycles. If your sleep cycle is 2hrs, then look to achieve 8hrs).

From a physical perspective, having good sleep allows your body to repair itself after exercise, giving opportunity for your muscles to grow.

Slowly getting back upto the size I was, but definitely see good muscle growth from my workouts & body fat loss.

It's important to remember that all journeys take time, which are different lengths for all of us, but still take time regardless. Concentrate on your journey & don't worry comparing it to someone else's 🏋‍♂️💪

WE'RE BACK!!!

Sorry I've been a long while away, but between a natural break in client training, I took the opportunity to step away from fitness for a while.

Due to a number of different personal events during & post covid lockdowns, I was starting to not feel myself on many levels which did not manifest until much after the pandemic. So I felt a break was required to reset myself. Sadly it ended up being a year, back I'm back to feeling myself and back into my workout routine.

As the saying went, it's ok not to be ok!

With the temperature to sore over the next 2-3 days, it's important to keep yourselves hydrated. Especially so if you're working out, so make sure you drink plenty of water!