TRAINING CENTER

3 of The best Quad Building Exercises

  When it comes to building the quadriceps muscles, there is often misguided information suggesting its one way or another to grow the quadriceps which is a common fitness flaw. The quadriceps can be mainly broken down into 4 muscles...

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3 of The Best Exercises to Grow Your Chest

  One important factor in growing the chest is horizontal adduction of the humerus, or how well we perform bringing our upper arm across our body under load (1). So contrary to popular belief, the barbell bench press isn’t going to be the only exercise that is recommended for chest growth. If you’re not performing a cable chest fly then...

3 Exercises for Back Mass

  Having a well developed muscular back is aesthetically pleasing but is also very important for maintaining a healthy posture and a strong posterior chain. Unfortunately, training the back can be less favourable to many as it is not in plain sight but we must do so to achieve an aesthetically balanced physique and three of the best exercises to...

HIIT vs LISS For Fat Loss

When the goal is fat loss, choosing the type of cardio to perform can be debatable and many individuals will go back and forth between deciding what the best one is for them. Understanding how they work and the impact they have, will help determine the best cardio for you when the goal is fat loss. To lose weight, the...

Fluid Intake

  The average adult is made up of 50-65% water and therefore like food, water is an important contributor to wellbeing. Water has several roles in the body but for the purposes of this blog water balance and fluid intake will be discussed. Simply, water balance refers to the intake of fluid through the food and beverages we eat and...

Alcohol

  Nutritional analysis (i.e. Energy/Calories) In UK adults (aged 19-64), alcohol has been shown to typically contribute roughly 10% of total energy intake (1). According to Drinkaware, those of us (4 of 10) who consume alcohol are not aware of alcohol calories and their food equivalents, but, since alcohol is produced through the fermentation of sugars (e.g glucose, fructose, and...

Carbohydrate

  Carbohydrate is one of the three macronutrients that comprise our diet, protein and fat being the remaining two. Carbohydrates are categorised by their chemistry but there are three types present in food: sugar, starch and fibre. Carbohydrates are important for health, providing energy and prevention against potential diseases. Like protein, carbohydrates provide four kilocalories (kcal) of energy per gram...

Body Weight

  Weight is a collective word for the various components that make up the total weight of an individual. This includes water, lean mass (bone, muscle, organs) and fat. The percentage of each component will vary depending on various factors such as age, gender, activity type and level. As a guideline, water makes up 50-65% of total body weight. Lean...