Integrating mindfulness into your exercise routine translates into being fully engaged with every action, every breath, and every moment of your workout. It isn’t about pushing harder or faster; rather, it’s about noticing your body’s responses, the rhythm of your breath, and even the environment you’re in. With mindful fitness practices, such as yoga, tai chi, or even mindful running, you learn to appreciate the capabilities and limits of your body, which can transform your overall exercise experience and outcomes.

Key Takeaways

Mindful fitness combines mental focus with physical movement for a comprehensive exercise experience. Practising attentive awareness during workouts can enhance physical performance and mental well-being. Integrating mindfulness into exercise routines strengthens the connection between mind and body.

Understanding Mindful Fitness

Incorporating mindfulness into your fitness routine bridges the gap between your mind and body, fostering holistic well-being. This manner of training elevates your awareness of thoughts during exercise, enhancing both mental health and physical fitness.

The Concept of Mindfulness

Mindfulness is the practice of intensely being present and fully engaged with whatever you’re doing at the moment — free from distraction or judgement. By focusing your awareness on the here and now, you’re more likely to gain a profound and nuanced understanding of your thoughts and feelings. When applied to fitness, mindfulness encourages you to tune into your body’s movements (proprioception), breath, and response to exercise, transforming the activity into a form of meditation.

The Importance of Fitness

Fitness is not solely about altering your physique; it’s critically about nurturing your general well-being. Regular physical activity is vital for maintaining mental health, as it can reduce stress, anxiety, and leads to a more restful sleep pattern. Mindful fitness is a synergistic approach, ensuring that while you work on your physical health, you’re also attending to your mental resilience. Studies suggest that this dual focus can lead to improved motivation, greater enjoyment of exercise, and a more sustainable active lifestyle.

Elements of Mindful Exercise

Integrating mindfulness into your exercise regime enhances the connection between your mind and body, leading to an enriching physical and mental experience. Key elements such as focused breathing, proper form, and deliberate movement play vital roles in this practice.

Breathing Techniques

To optimise your workout, begin with breath work. Regulating your breath has numerous benefits, from increasing oxygen delivery to your muscles to enhancing concentration. Techniques such as controlled inhalations and exhalations help anchor you in the present moment. For example, synchronising your breath with your movements in yoga enhances body awareness and deepens the exercise’s effectiveness. I personally have had much better performances on the mat whilst training jujitsu once I took the time to develop my breathing, resulting in me being more relaxed and focused when rolling. There are a multitude of different breathing technique and exercises, so encourage yourself to experiment until you find one that works for you.

Form and Posture

Maintaining the correct form and posture is essential to prevent injury and maximise your workout’s benefits. Concentrate on aligning your body properly and moving with precision. Mindful attention to posture not only improves the efficiency of your exercise but also increases your strength and flexibility. Becoming aware of each muscle group and its role during your workout can greatly improve your form and the mind-muscle connection for each exercise. The Headspace guide on the components of mindful exercise emphasises the impact of mental intention on physical form.

Movement Awareness

An awareness of movement allows for a fully engaged and mindful exercise session. By paying close attention to how your body moves, you develop a deeper body awareness, which helps refine your technique and increase the efficacy of your workout. Noticing the subtleties in the movement, whether you’re lifting weights, cycling, or stretching, connects your mind to the experience, making each action purposeful.

Mindful Fitness Practices

Engaging in mindful fitness practices offers you a synergistic approach to exercise that combines physical activity with mental focus and intentionality. These practices can enhance your overall well-being, foster resilience, and improve the connection between your mind and body.

Yoga and Tai Chi

Yoga serves as a powerful method to enhance your flexibility and balance, whilst engaging in deep breathing that centres your mind. By attending to each movement, you build muscle and physical strength in a holistic manner. Tai Chi, on the other hand, is a gentle practice known for its flowing movements. It promotes serenity through motion, enhancing your focus and providing an excellent opportunity for stress reduction.

Mindful Running and Walking

When you incorporate mindfulness into running or walking, the repetitive action becomes a form of moving meditation. Pay attention to the rhythm of your steps, the sensation of your feet touching the ground, and the cadence of your breath. This focus turns a simple jog or stroll into a practice that nurtures both endurance and mindfulness.

Stretching and Strength Training

Stretching is considered good practice before and after your workouts to prepare your body for exercise, prevent injuries and to promote muscle recovery. Be fully present with each stretch to enhance your flexibility and deepen the mind-body connection.

While strength training, maintain your awareness on the muscles in use. Notice the resistance, the contraction, and the release. This attentiveness not only improves the efficacy of your workout but also boosts your mental clarity and concentration.

Integrating Mindfulness into Routine

Integrating mindfulness into your fitness routine is a nuanced approach that allows you to connect more deeply with your daily exercise and enhance the quality of your workouts. Through focused attention and awareness, you can elevate your gym experience and daily life.

Daily Exercises

Begin your day with mindfulness exercises that set a tone of intention and focus. Consider incorporating:

• Deep breathing: Start with five minutes of controlled breaths to centre yourself.
• Mindful stretching: Engage in a series of stretches while paying close attention to the sensations in your body.

Mindfulness During Workouts

Mindfulness transforms your gym sessions into more than a physical endeavour. It involves:

• Being present: Pay attention to each muscle during your exercise and acknowledge your body’s responses.
• Emotion monitoring: Observe your thoughts and emotions without judgement to maintain a steady mindset throughout your routine.

Creating a Mindful Environment

Your surroundings can significantly impact your ability to practise mindfulness. Ensure you:

• Minimise distractions: Choose a quiet space or use headphones with calming music to support your mindfulness.
• Prepare your gear: Lay out your workout attire and equipment the night before to promote a serene start to your exercises.

Benefits and Outcomes

Incorporating mindfulness into your fitness regimen can significantly enhance your physical and mental well-being and improve your overall performance.

Physical and Mental Advantages

By integrating mindfulness, you take a step towards experiencing lower levels of stress and a reduction in symptoms of anxiety and depression. Mindful fitness isn’t just about movement; it’s a comprehensive approach to cultivate your mental strength. For instance, practices like Mindfulness-Based Stress Reduction (MBSR) are renowned for their efficacy in decreasing stress. Engaging regularly in physical activity, whilst being mindful, connects you to a host of positive health outcomes.

Enhancing Performance

Your performance can reach new heights through mindfulness by fostering a deeper connection with your body. It allows you to become acutely aware of your physical state, fine-tuning your movements and enhancing efficiency. Moreover, higher scores in measures of mindfulness and acceptance correlate with sustained fitness habits, as indicated by the ability to maintain consistent exercise routines over time.

Long-Term Well-being

Mindfulness-based interventions offer improvements in biopsychosocial conditions, which include not just mental health, but also physical afflictions like hypertension, pain, and aiding in weight control. The integration of mindfulness with physical activity suggests potential for not just immediate health benefits, but also long-term well-being, ensuring a holistic approach to your health. This integrative method could lead to sustained health improvements and resilience against various health conditions.

Frequently Asked Questions

Mindful fitness is transforming how you approach your exercise routine, going beyond physicality to include mental presence and awareness.

What is the growing trend of mindful fitness?

Mindful fitness merges the focus and calmness of mindfulness with physical exercise, fostering a holistic approach to health. It’s a trend gaining momentum as more people seek deeper connections with their workout processes.

How do you incorporate mindfulness into fitness?

To infuse mindfulness into your fitness regimen, start by centring your attention on the exercise, tuning into your body’s movements, and observing your breath. This conscious awareness during workouts enhances the mindful aspect of your fitness routine.

How does mindfulness impact physical performance?

Mindfulness can heighten focus and reduce stress, which may lead to improved physical performance. By remaining present, you’re able to execute movements efficiently and with greater control.

What are the mental health benefits of mindful fitness?

Engaging in mindful fitness routines cultivates a state of mental clarity and calm, potentially reducing anxiety and depression. It provides a space to disconnect from daily stresses, leading to improved overall mental well-being.

How do you harness the power of mindful fitness?

Harnessing the power of mindful fitness involves consistency – integrating mindfulness into every workout, whether it’s holding a pose longer or focusing intently on your form and breathing patterns.

What does the mind-body connection through mindful fitness mean?

The mind-body connection in mindful fitness implies an intimate awareness of how your mental state can influence physical sensations, creating a unified sense of self during the exercise.

How can mindful exercises elevate performance?

Mindful exercises tend to improve your concentration and mind-muscle coordination, which can elevate overall performance. This focused approach helps in achieving a more effective and satisfying workout experience.

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Selecting the right online personal trainer is crucial to your success. It involves determining your fitness goals, evaluating trainers’ qualifications and experience, and considering their specialisations in areas such as weight loss, bodybuilding or strength and conditioning training. Through their platforms, these trainers offer various communication methods, ensuring constant support and accountability. The process of creating a programme with an online trainer should be collaborative, with input from both parties to ensure that the workouts fit not only your objectives but also your preferences and schedule. Consistency and adherence to the prescribed plan are critical, and your trainer is there to help you stay the course, adjust as necessary, and achieve the results you desire.

Key Takeaways

• Benefit from tailored programmes and nutritional guidance via an online personal trainer.
• Choose a trainer that aligns with your fitness goals and offers consistent support.
• Commitment to the customised programme is key to achieving your desired fitness goals and outcomes.

Understanding Online Personal Training

Online personal training revolutionises the way you approach fitness, tailoring health and exercise regimes to your lifestyle with digital precision. It offers unparalleled flexibility and convenience, setting the stage for the continuous evolution of the online fitness industry.

What is an online personal trainer?

An online personal trainer is a qualified fitness professional who provides customised workout and nutrition guidance via the digital platforms and the internet. You receive the same expertise as you would in person, but with the added benefit of accessing your training and nutritional plans anywhere, any time.

How Does Online Personal Training Work?

When you sign up for online personal training, you typically go through an initial assessment. Based on your goals, fitness and experience levels, as well as the equipment available to you, your online trainer creates a personalised workout and nutrition plan. You are then expected to track your progress and communicate with your trainer through a dedicated app or website.

Evolution of the Online Fitness Industry

The online fitness industry has rapidly grown, incorporating cutting-edge technology like fully integrated apps to provide highly personalised training and nutritional plans. This digital leap is a testament to the industry’s promising future, as more people seek effective, flexible fitness options.

Benefits of Online Personal Training

The most significant advantages of online personal training include:

• Convenience: Train whenever and wherever suits you, without the need for physical one-to-one coaching.
• Flexibility: Adjust your workout times and locations to fit your schedule.
• Personalisation: Get custom workout and dietary plans that cater to your individual needs and preferences.
• Cost-Effectiveness: Often more affordable than traditional one-to-one personal training services.

Online personal training adapts to your life, making it an exciting, forward-looking choice for your fitness journey.

Selecting Your Online Personal Trainer

When choosing an online personal trainer, it’s essential to consider their qualifications and experience alongside their ability to offer nutrition advice. Look for someone who aligns with your goals and offers a credible, vetted service.

Qualifications and Experience

Your online personal trainer should have a robust set of certifications that align with your fitness goals. Whether you’re seeking general fitness guidance or specialised training, it’s important they demonstrate a history of successful client transformations. Respected certifications to look for include:

• Level 3 Certificate in Personal Training (from a reputable training provider).
• Advanced Level 4 qualification
• Speciality certifications (e.g., strength and conditioning, pre- and post-natal fitness)
• Ideally you should look for a trainer or coach with a degree qualification or higher in a related field such as exercise and health science or sports science.

Additionally, experience matters. A trainer with a strong track record in online coaching can provide bespoke fitness programmes that cater to your specific needs.

• Check for testimonials or case studies on their platform (website and social media)
• Ensure they have experience in delivering results remotely.

Nutrition Coaches and Dietitians

While your online personal trainer may offer nutrition advice, it’s a bonus if they’re a Registered Dietitian (RD) or qualified nutrition coach. These professionals can tailor nutritional guidance to complement your training, leading to more effective results.

• Nutrition Coaches should have certifications from recognised bodies like the Association for Nutrition (AfN).
• Registered Dietitians are regulated healthcare professionals. Confirm they are registered with the Health & Care Professions Council (HCPC).

A nutrition expert can create a diet plan that aligns with your training regimen, taking into account any dietary restrictions or goals you may have.

Remember, a comprehensive approach to fitness includes both exercise and nutrition, so your online personal trainer should ideally be skilled or partnered with a professional in both areas to provide a holistic service.

Creating a Customised Training Programme

Your online personal trainer can develop a training programme that is bespoke to your fitness levels, training experience and goals, establishing a plan that is progressive and one that evolves over time. By addressing specific areas such as strength training, cardio and nutrition, your programme will be uniquely tailored to facilitate your journey towards your fitness objectives.

Assessment of Fitness Levels and Goals

Before designing your customised training programme, your personal trainer will conduct an in-depth assessment of your current fitness levels and training background and understand in detail your specific fitness goals. This information forms the cornerstone of a personalised plan, ensuring every workout is designed to both challenge and motivate you towards your desired outcomes.

Designing A Plan Specific For Your Goals

Your tailored workouts will be structured around your individual goals, whether it’s to lose weight, gain muscle, or improve overall fitness. The workouts are broken down into manageable segments, each with a clear purpose, helping you to maintain focus and momentum throughout your fitness journey.

• Types of exercises: Specific to your objectives.
• Intensity levels: To match your fitness capacity.
• Workout frequency: To optimally challenge your body.

Integrating Strength Training and Nutrition Plans

Strength training is a vital component of a balanced training regimen and will be integrated alongside cardiovascular exercises to enhance muscle size and strength as well as increasing general fitness and work capacity. Your nutrition plan, tailored to complement your workouts, will provide the essential nutrients and energy required for optimal performance and recovery.

Example of a Weekly Training Split for Strength and Conditioning:

• Monday: Upper-body strength
• Tuesday: Lower-body strength
• Wednesday: Conditioning
• Thursday: Rest or active recovery
• Friday: Full-body strength
• Saturday: Conditioning
• Sunday: Rest or active recovery

Adapting the Plan to Your Progress and Feedback

As you progress, your training programme will be continually adapted based on your feedback and improvements. This ensures that your plan remains challenging, engaging, and aligned with your evolving fitness levels. Absorbing your feedback after each session or each week is crucial to fine-tuning the programme for maximum efficacy.

Nutrition and Dietary Management

In managing your health and fitness, nutrition plays a pivotal role. A tailored meal plan, calibrated with the right balance of macronutrients and considering your dietary preferences, is essential for achieving long term adherence and your objectives.

Creating Your Meal Plan

To start creating your nutritional plan, consider your daily calorie needs which hinge on factors like your age, gender, weight, and activity level. An online coach can provide guidance tailored to your specific goals, whether it’s weight loss, muscle gain, or maintaining your current weight.

• Initial steps:
  • Determine your basal metabolic rate (BMR).
  • Adjust for activity level to find your maintenance calories.
  • Decide on calorie surplus for muscle gain or deficit for weight loss.
• Frequent actions:
  • Prep foods in advance to stick with your plan and stay on track to achieving your goals.
  • Provide meal ideas for inspiration.
  • Continuously monitor and adjust your plan as needed.

Understanding Macronutrients and Calories

Calories are the units of energy your body uses to function, and they come from three primary macronutrients: proteins, fats, and carbohydrates.

• Protein should be a staple in your diet, crucial for muscle repair and growth.
• Fats, including unsaturated and omega-3 fats, are vital for hormone production and nutrient absorption.
• Carbohydrates fuel your body, with a focus on complex carbs for sustained energy.

A balanced approach to these macronutrients is integral to healthy eating habits.

Dietary Preferences and Restrictions

Accommodating your dietary preferences and restrictions is key to sustainable eating habits. Vegan diets exclude animal products, focusing on plant-based sources of protein like beans and lentils. The Keto diet restricts carbs, pushing the body into a state of ketosis to burn fat for fuel.

Adapting your meal plan to fit your lifestyle is critical, whether you have chosen a dietary restriction due to ethical reasons, health issues, or personal preference. The key is understanding that there is no one diet that is superior. Therefore adopting a nutritional strategy that you enjoy, so long as it has a balance of all the key macronutrients is likely to result in the greatest success. A good coach should be able to help guide you based on your nutritional preferences.

Staying Motivated and Accountable

Staying motivated and accountable is crucial to the success of your fitness goals with an online personal trainer. Understanding the various strategies and tools that support your journey will help ensure that you stay on track.

The Role of Support and Encouragement

Support from a personal trainer is more than just receiving a fitness plan; it’s about having someone champion your efforts and provide encouragement. They understand your challenges and celebrate your successes. With online personal training, you gain access to support when you need it, accommodating even the most busy schedules. Regular check-ins via a dedicated app, email or video calls can offer the personal touch required to keep you empowered.

Technology and Tracking Your Progress

Leveraging technology such as fitness apps, as well as wearables such as an Apple Watch plays a significant role in maintaining accountability. By tracking your progress, you can see tangible proof of your improvements. This data not only motivates you but also helps your trainer to tailor your program more effectively.

Examples of technology for progress tracking:

• Fitness wearables that sync with your training app
• Mobile apps that log your workout and dietary data
• Platforms that allow video sharing for form checks

Education on how to use technology to monitor your progress is an essential aspect of online personal training. Your trainer provides guidance so you can analyse your data to inform future workouts.

Maintaining a Balance: Workout, Recovery, and Life

Maintaining a balance between your workouts, recovery, and life responsibilities is vital. Your online trainer can help you create a sustainable workout schedule that complements your lifestyle. They’ll also educate you on the importance of recovery to prevent burnout and injuries.

Balance in practice:

• Designing a workout routine that fits your personal and professional life
• Implementing recovery strategies such as de-loads, rest days and active recovery sessions
• Advising on time management to accommodate your busy schedule

Remember, a structured program that prioritises your wellbeing as well as your performance goals is key to long-term fitness success.

Frequently Asked Questions

When considering an online personal training programme, you might have several queries that need to be addressed to make an informed decision. Below, you’ll find succinct, specific answers to some of the most common concerns.

What should I expect to invest in an online personal training programme?

Your investment in an online personal training programme typically includes customised workout plans, nutritional guidance, and regular progress check-ins. This is often delivered vis a fully integrated app. Pricing can vary significantly based on the trainer’s experience, the length of the programme, and the extent of personalisation but typically range from £50-150 per month depending upon the level of service provided.

What are the advantages of engaging with an online personal trainer and nutritionist?

Engaging with an online personal trainer and nutritionist provides convenience, flexibility, and access to bespoke fitness and meal plans. You gain expert advice tailored to your goals without being bound by geographic constraints.

How do I find the best online personal trainer suitable for my fitness goals?

Finding the best online personal trainer for your fitness goals involves researching qualifications, reading client reviews, and assessing their specialities. Ensure they have the expertise to address your unique fitness needs. Look at the websites and social media platforms of online coaches and don’t be scared to reach out and contact them directly. 

Can online personal training be as effective as in-person coaching?

Online personal training can be as effective as in-person coaching if the programme is well-structured and you’re committed. Clear communication and regular feedback play crucial roles in the effectiveness of online coaching.

What are the key features to look for in a 12-week online personal training programme?

A 12-week online personal training programme should provide a comprehensive plan with milestones, progressive exercise plans, nutrition advice, and mechanisms for tracking and adapting your progress. Some even provide additional material such as ebooks, recipe cards and sample meals plans.

Is online personal training cheaper than in person coaching?

Online personal training is often cheaper than in-person coaching, as trainers have lower overhead costs and the ability to reach more clients digitally. This makes online personal training much more accessible and affordable for people to gain access to this high level of expertise. However, costs can vary based on the trainer’s reputation and the programme’s complexity.

How often should you see a personal trainer?

The frequency of sessions with an online personal trainer hinges on your goals, experience level, and schedule. Some may provide daily routines, others weekly; this should be customised to your personal needs for optimal results. Most online programmes consist of multiple training sessions per week and at least one check in with their respective coach per week.

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Embarking on a weight loss journey is a decision that millions of people make every year. It’s a path that promises improved health, increased self-confidence, and a sense of accomplishment. However, it’s also a path that’s fraught with challenges, primarily because it requires significant behaviour change. In this blog post, we’ll delve into the science behind weight loss and behaviour change, challenging some common assumptions and offering fresh insights. We’ll explore a recent study that provides a new perspective on how to approach weight loss, and discuss the practical implications of these findings.

Understanding the Traditional Approach to Weight Loss:

The conventional wisdom in weight loss strategies is to start small. Health and fitness professionals often advocate for a gradual approach, implementing small but impactful changes to steer weight in the desired direction. The underlying assumption is that the smallest and easiest changes are the best way to get started. The belief is that if we jump right into an intensive programme involving considerable behaviour modifications, we’ll likely discontinue our weight loss programme due to the overwhelming nature of doing too much too soon. This approach may seem instinctive and has been the cornerstone of many weight loss programmes. But is this premise correct?

Challenging the Status Quo:

A recent study by Kaikkonen and colleagues challenges this conventional wisdom. The study, which spanned 36 months, involved a 12-month weight loss intervention followed by a 24-month maintenance period. The researchers divided 120 adults with obesity into four groups, each following a different intervention plan;

1. An “intensified behavioural modification” group. 
2. A group who did the same intensified behaviour modification programme, but also incorporated supervised exercise during the first three months of the programme.
3. A group who did the same intensified behaviour modification programme, but also incorporated supervised exercise during months six to nine.
4. A control group.

The researchers hypothesised that delaying the onset of the supervised exercise programme would be more advantageous long term compared to jumping right into exercise from the offset. They believed that the six-month delay would allow participants an easier transition into the behavioural modification programme, allowing them to adapt to the other elements of the programme, before introducing the supervised training at the six-month mark, which is often when people tend to stagnate and lose motivation with their weight management programme, often resulting with individuals experiencing weight regain.

However, the results of the study were surprising. The group who did the delayed exercise intervention actually had the most modest weight loss and changes in waist circumference. Larger reductions in weight loss and waist circumference were observed for the groups doing intensive behavioural modification only and intensive behavioural modification with the earlier exercise intervention.

Potential Limitations:

While these findings are intriguing, it’s important to note that they are based on a single study. More research is needed to confirm these results and to understand the underlying mechanisms. Furthermore, the study’s design may not reflect real-world conditions, as participants were closely monitored and received individual counselling, which may not be feasible for everyone.

Moreover, the study’s conclusions are based on averages, and individual responses to weight loss interventions can vary widely. Some people might thrive on a gradual approach, while others might do better with a more intensive programme from the start. It’s also worth noting that the study focused on an obese population, therefore it would be inappropriate to generalise the findings across a broad spectrum of different population types, without repeating the study in specific populations to see if the same results were obtained.

Unpacking the Psychology Behind Weight Loss:

Despite these limitations, the study offers valuable insights. It suggests that starting with more intensive changes from day one might be more effective than gradually increasing the intensity and demands of a weight loss programme. This doesn’t mean that everyone should jump into an intensive weight loss programme right away. Instead, it highlights the importance of tailoring the approach to the individual’s readiness and motivation.

The journey to weight loss is not just a physical one; it’s also deeply psychological. Two concepts that can shed light on the findings of the Kaikkonen study are the “fresh start effect” and the transtheoretical model of behaviour change.

The “fresh start effect” is a psychological phenomenon where individuals feel more motivated to pursue their goals when they perceive a new beginning. This is the principle behind New Year’s Resolutions, where the start of a new year sparks a sense of renewal and a fresh opportunity to achieve our goals. This effect can be harnessed in weight loss journeys, where the initial enthusiasm and motivation can be channelled into establishing new, healthier habits, even if they may be challenging at first.

Figure 1: How the fresh start effect can be harnessed for weight loss

On the other hand, the transtheoretical model of behaviour change provides a framework for understanding an individual’s readiness to change. It outlines a progression from pre-contemplation, where one is not yet considering change, to contemplation (intention to start a new behaviour in the foreseeable future), preparation (getting ready to take action), action (initiation and implementation of new behaviours), and finally, maintenance (sustaining the behaviour change for a while). Once a new behaviour, such as a healthier diet or regular exercise, is established and going well, the individual transitions to the maintenance stage, where the focus is on sustaining the new behaviour.

Figure 2: Summary of the transtheoretical model of behaviour change in relation to weight loss

These psychological concepts underscore the importance of considering an individual’s mental readiness and motivation when embarking on a weight loss journey or designing a weight loss programme. They also provide a fresh perspective on the findings of the Kaikkonen study, suggesting that the timing and intensity of behaviour changes in a weight loss programme should be tailored to the individual’s psychological readiness and motivation.

Practical Applications: Personalising Your Path to Weight Loss:

Envision this scenario: you’re midway through a six-month weight loss programme. You’ve been consistently achieving your goals and feeling a sense of accomplishment. Suddenly, your coach proposes it’s time to step up your exercise regimen. This might seem daunting. After all, exercise requires a substantial commitment of time and energy, and the research would suggest its influence on weight loss can often be less pronounced than we’d expect.

If your weight loss journey is on track, the idea of intensifying it might not be enticing, after all you’re getting results right?. Likewise, If things aren’t going as well as you’d hoped, the prospect of adding more complexity to an already challenging journey could feel insurmountable. In both instances, the introduction of a more vigorous exercise routine at the halfway point might feel like an undue burden. Under these circumstances there may be a high likelihood of demotivation, leading to plateau’s or even a regression in results.  

However, if exercise had been a part of your programme from the start, you’d likely see it as an integral part of the process. You might even attribute your initial success to your commitment to the entire programme, including the exercise component and therefore relish the challenge of intensifying the programme further, or at the very least continue to be disciplined with the exercise portion of the programme (even if you found it very challenging at times).

So, what can we learn from this? Whether you’re a fitness coach designing a programme for a client or an individual planning your own weight loss journey, it’s essential to consider the individual’s willingness and capacity for change.

As a coach, your challenge is to maximise the ‘fresh start effect’ – the burst of motivation that accompanies the start of a new journey – without overwhelming your client. This requires a careful balance and a deep understanding of your client’s preparedness for change.

Drawing on past experience, I have found clients I have coached over the years might be willing to make significant dietary changes but at the same time may be tentative about starting an intense exercise programme. On the other hand, I have also worked with clients keen to start pushing hard in terms of their exercise programme but apprehensive about drastically altering their diet. Some clients have even been ready to embrace an extensive intervention incorporating all elements of exercise and nutrition. Others have preferred to start with small, simple changes, like swapping unhealthy foods for healthier options and making small positive changes to their daily activity levels.

I have found that the key is to tailor the programme to the individual’s readiness and motivation. You don’t need to push every aspect of a weight loss programme with utmost intensity from the start if you risk losing buy-in from the client you are working with. Instead, I often consider establishing ‘placeholder’ behaviours or habits that can be built on later. However, this is a delicate balance act and must be implemented correctly in order to facility the best long-term results.

For instance, if your programme is initially focused on exercise, you might encourage your client to start recording/tracking their food intake without making any changes. Utilising dietary apps/software or a good old-fashioned notebook can be an effective strategy, that can often pay dividends further down an individual’s weight loss journey. This establishes a habit that can be built upon later when you’re ready to introduce more demanding dietary changes.

Conversely, if your programme is initially focused on nutrition, you might encourage your client to start with a few short, easy sessions of structured exercise, like a leisurely swim or resistance training programme 1-2 times a week. This sets up the habit of regular exercise at their local leisure centre or gym, which can be built upon later when you’re ready to introduce more frequency, volume and/or intensity to the workouts.

In both cases, you’re harnessing the fresh start effect to establish new behaviours from the outset. Then when you’re ready to ramp things up there are no brand-new behaviours to introduce. Instead, you’re building on the habits that have already been established, making the transition smoother and less daunting, ultimately leading to greater success.

Summary and Key Takeaways:

The journey to weight loss is not a one-size-fits-all. It’s a personal journey that requires a tailored approach. So, whether you’re a fitness coach designing a programme for a client or an individual planning your own weight loss journey, remember to consider readiness and motivation when deciding how to start. It might just make the difference between success and failure.

The key takeaway from the research insights is that while the popular belief recommends a gradual introduction to a health and fitness regimen, this may not resonate with everyone. Interestingly, the study we delved into showed that those who initiated with high intensity from the start experienced better outcomes than those who incrementally increased their efforts over a six-month period.

Taking these findings into account, it’s imperative to craft a plan that resonates with an individual’s readiness and needs. Beginning with establishing core habits right from the get-go can be advantageous, leveraging the initial burst of enthusiasm, motivation, and confidence often associated with the fresh start effect. While it’s essential to avoid overwhelming a client from the start, the study underscores the possible setbacks of being too reserved in the programme’s early stages. This novel view on weight management strategies encourages us to recalibrate our methods. It stresses the importance of balancing an individual’s motivation and preparedness with the right dose and rigor of dietary and exercise intervention, if long term results are to be achieved successfully.

References:

Dai, H., Milkman, K.L. & Riis, J., 2014. The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science, 60(10), pp.2563-2582. Available at: https://papers.ssrn.com/sol3/papers.cfm?abstract_id=2204126

Kaikkonen, K.M., Korpelainen, R., Keinänen-Kiukaanniemi, S.M. & Korpelainen, J.T., 2023. Long-term effects on weight loss and maintenance by intensive start with diet and exercise. Scand J Med Sci Sports, 33(3), pp.246-256. Available at: https://doi.org/10.1111/sms.14269

Prochaska, J.O. & Velicer, W.F., 1997. The transtheoretical model of health behavior change. American Journal of Health Promotion, 12(1), pp. 38-48. Available at: https://pubmed.ncbi.nlm.nih.gov/10170434/ Prochaska, J.O., Norcross, J.C. & DiClemente, C.C., 2013. Applying the stages of change. Psychotherapy in Australia, 19(2), pp. 10-15. Available at: https://cdn.lifehacker.ru/wp-content/uploads/2018/08/APPLYING_THE_STAGES_OF_CHANGE_JOHN_NORCROSS_1535368885.pdf

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In the ever-evolving world of fitness, personal training and online personal training have emerged as effective strategies for achieving health and fitness goals. But what exactly are the benefits of personal training, and how does online personal training fit into the picture? This short article will address the main benefits of both personal training and online personal training, as well as some of the frequently ask questions that often arise when considering hiring a personal trainer.

How to Choose an Online Personal Trainer

Choosing an online personal trainer requires careful consideration. Look for a trainer with a reputable certification, positive client testimonials, and a training style that aligns with your fitness goals. Communication is key in a virtual setting, so ensure your potential trainer is responsive and attentive to your needs.

Should Price Matter When Choosing a Personal Trainer?

While budget is a factor, the cheapest option isn’t always the best. A higher-priced trainer may offer more experience, personalised attention, and value for your money. Consider the trainer’s qualifications, experience, and the quality of their service when making your decision.

Online Fitness Coach

An online fitness coach can provide personalised workout plans, nutritional advice, and accountability, all from the comfort of your home. This convenience and flexibility make online coaching a popular choice for those with busy schedules or limited access to a gym.

The best Online Fitness Trainer

The “best” online fitness trainer will depend on your individual needs and goals. Look for a trainer who specialises in your area of interest, whether that’s weight loss, strength training, or athletic performance. A good trainer will also provide ongoing support and adapt your program as you progress.

Best Online Fitness and Nutrition Coach

A comprehensive approach to fitness includes both exercise and nutrition. The best online fitness and nutrition coaches provide personalised workout and meal plans, taking into account your lifestyle, dietary preferences, and fitness goals.

Does Online Training Really Work?

Yes, online training can be highly effective. It offers the benefits of personal training, with the added convenience of working out wherever and whenever suits you. A study from Penn State College of Medicine found that strength training, even when done remotely, can reduce the risk of early death by 46%.

Where Can I Find a Virtual Personal Trainer?

Virtual personal trainers can be found through online platforms, fitness apps, and personal websites. Look for trainers with positive reviews and a proven track record of helping clients achieve their goals.

What to Look for in a Virtual Fitness Coach

When choosing a virtual fitness coach, consider their qualifications, experience, communication style, and the variety of services they offer. They should be able to provide personalised workouts, nutritional advice, and regular check-ins to monitor your progress.

What Should I Expect from a Virtual Personal Trainer?

From a virtual personal trainer, you can expect personalised workouts, nutritional guidance, and accountability. They should provide clear instructions, feedback on your form, and motivation to help you stay on track.

FAQ

What Does an Online Personal Trainer Do?

An online personal trainer provides personalised workout plans, monitors your progress, and adjusts your program as needed. They offer guidance on exercise form, motivation, and accountability, just like an in-person trainer.

Should I Have a Trainer to Lose Weight?

A trainer can provide the guidance, support, and accountability you need to lose weight effectively and safely. They can help you set realistic goals, create a personalised workout plan, and provide nutritional advice.

What is an Online Personal Trainer?

An online personal trainer is a fitness professional who provides personalised workout and nutrition plans remotely, typically through a digital platform. They offer guidance, support, and accountability, just like an in-person trainer, but with the added convenience of being accessible from anywhere.

How Does an Online Personal Trainer Work?

An online personal trainer works by communicating with clients via email, video calls, or a dedicated app. They provide personalised workout plans, monitor progress, provide feedback, and adjust the program as needed. Some also offer nutritional advice and support.

Is an Online Personal Trainer Worth It?

Yes, an online personal trainer can be worth it for many people. They offer the benefits of personal training at a typically lower cost and with greater flexibility. You can work out on your own schedule and in your own space, while still receiving professional guidance and support.

Is an Online Personal Trainer Effective?

Yes, online personal training can be highly effective. A study from Penn State College of Medicine found that strength training, even when done remotely, can reduce the risk of early death by 46%. The key is to find a trainer who provides personalised, comprehensive services and to commit to the program.

Why Hire an Online Personal Trainer?

Hiring an online personal trainer can provide the guidance, motivation, and accountability you need to reach your fitness goals. They can provide personalised workouts and nutritional advice, monitor your progress, and adjust your program as needed. Plus, the convenience and flexibility of online training can make it easier to stick with your program.

What Do Online Personal Trainers Do?

Online personal trainers provide personalised workout plans, monitor your progress, provide feedback, and adjust your program as needed. They offer guidance on exercise form, motivation, and accountability, just like an in-person trainer.

How to Find an Online Personal Trainer

You can find an online personal trainer through online platforms, fitness apps, and personal websites. Look for trainers with positive reviews, reputable certifications, and a proven track record of helping clients achieve their goals.

How Much Does a Personal Trainer Cost?

The cost of a personal trainer can vary widely depending on their experience, qualifications, and the services they offer. On average, personal trainers can cost anywhere from $30 to $100 per hour. Online personal trainers often offer more affordable options, with prices ranging from $50 to $200 per month for comprehensive services.

Is Online Personal Training Cheaper Than In Person?

Yes, online personal training is typically cheaper than in-person training. This is because online trainers don’t have the same overhead costs as trainers who work in a gym. They can work with multiple clients at once and offer their services at a lower cost.

What’s Included in Online Personal Training?

Online personal training typically includes a personalised workout plan, regular check-ins, progress tracking, and nutritional advice. Some trainers also offer video workouts, live virtual training sessions, and access to a library of fitness resources.

How Often Should You See a Personal Trainer?

The frequency of sessions with a personal trainer will depend on your fitness goals, availability, and budget. Some people see a trainer once a week, while others may see a trainer several times a week. With online training, you may have more flexibility to interact with your trainer on a more frequent or flexible basis

Conclusion

In the digital age, achieving your fitness goals has never been more accessible or convenient. Personal training and online personal training offer a wealth of benefits, from personalised workout plans to professional guidance and accountability. Whether you’re looking to lose weight, build strength, or simply lead a healthier lifestyle, a personal trainer can provide the support and expertise you need to succeed. So, why wait? Embrace the power of personal training and start your journey towards a fitter, healthier you. Whether in-person or online, our team of certified personal trainers is ready to help you reach your fitness goals. Contact us today to schedule your first session and experience the transformative power of personal training for yourself. Your future self will thank you.

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Embarking on a fitness journey is akin to starting an exciting adventure, brimming with endless possibilities. You dream of a future where you’re healthier, stronger, and more vibrant. The big question is: How do you turn these dreams into a reality? This guide delves into that question. It unpacks the art of transforming your fitness visions into tangible goals, staying driven, and aligning your behaviours with your aspirations. We’ll explore the three fundamental pillars for success: goal setting, motivation, and behaviour change, all backed by evidence-based insights.

Crafting a Comprehensive Goal Structure

The usual advice on goal-setting often emphasises small, actionable targets. While this is beneficial, it sometimes misses the bigger picture. A more holistic approach is to create a multi-tiered goal framework, encompassing overarching (superordinate), intermediate, and specific (subordinate) objectives.

• The superordinate Goal: At the top of your goal hierarchy lies your superordinate or overarching goal. It’s an aspirational vision akin to a core value rather than a traditional goal, deeply intertwined with your identity. For example, “being healthy” isn’t just a goal; it’s ultimately a reflection of who you aspire to be. 
• Intermediate Goals: These are the stepping stones towards your overarching goal. More concrete and actionable, they direct your journey. For instance, if your overarching goal is “being healthy,” intermediate goals might include multiple facets associated with “being healthy”, such as getting better sleep, consuming a healthier diet, or undertaking more physical activity.
• Subordinate Goals: These are the practical, detailed actions that support your intermediate goals. For example, under the goal of “undertaking more physical activity,” a specific goal might be committing to 4 x 60 minute resistance training sessions a week (Monday, Tuesday, Thursday and Friday)

Transform Your Fitness Journey: The Art of Setting Impactful Goals

Have you ever wondered why some people effortlessly achieve their fitness goals while others struggle? The key lies in the art of setting the right goals. Let’s unlock the secret recipe for successful goal-setting in fitness!

Focusing on the Journey, Not Just the Destination

It’s common to fixate on the ultimate goal, like achieving a total weight loss of 40lbs. However, focusing on the daily habits and processes that guide you towards your goal can be more effective and fulfilling. By prioritising immediate actions such as increasing physical activity or choosing healthier foods, you’re likely to enjoy each step of your journey and feel a sense of daily accomplishment. Studies support this, suggesting that a process-focused approach not only aids in reaching your goals but also enhances your overall well-being.

Remember, transforming your health and fitness is about taking small, positive steps. Set approachable, flexible, and process-oriented goals, and witness how they lead you to success while making every part of the journey enjoyable.

Unlocking the Power of Mastery in Your Fitness Goals

Have you ever considered the impact of focusing on mastery rather than just performance? Let’s explore why aiming for mastery can revolutionise your fitness journey.

Mastery: Embracing Learning and Growth

Mastery is about acquiring new skills or improving existing ones. It’s about focusing on the journey, not just the destination. When you pursue mastery goals, you prepare for a rewarding experience. Challenges and setbacks are not failures but opportunities for creative solutions. For example, whether you’re improving your cooking skills or learning Olympic lifting, each step, including the less successful attempts, is part of an enriching path to mastery. This mindset fosters confidence and frames your fitness journey as a path of growth rather than a mere chase after targets.

Remember, the essence of fitness is not just reaching the finish line but embracing the experiences and learnings along the way. By focusing on mastery and finding the right level of challenge, you set yourself up for a fitness journey that’s enjoyable, sustainable, and successful.

Choosing Positive Actions Over Avoidance

Reflect on your diet goals. Are they about incorporating more greens and proteins, or are they focused on eliminating desserts and highly processed foods? The secret is to set “approach goals” that add positive actions, rather than “avoidance goals” that emphasise cutting out negatives. Research reveals that setting positive goals not only uplifts your mood and self-esteem but also significantly boosts your success rate. The literature would also suggest that fitness resolutions and aspirations are more likely to be achieved when they focus on increasing positive behaviours rather than reducing negative ones. An example of this might be to “eat more high fibre carbohydrate sources” (approach goal) rather than “cut out all foods with added sugar” (avoidance goal). So, transform your fitness journey into a more enjoyable experience by concentrating on what you can do, instead of what you should avoid.

Embracing Flexibility Over Rigidity in Diet

Consider your dietary habits. Do you strictly adhere to a list of “diet foods” or are you more flexible? Studies indicate that rigid dietary rules can lead to negative psychological effects, including disordered eating. Adopting a flexible approach, where you give yourself some room for indulgence, promotes a healthier and happier diet experience. This adaptability ensures your fitness journey is more sustainable over time, helping you to cope better with different scenarios. I have used this approach very successfully with many clients over the years, for example; giving them a total weekly calorie allowance rather than strict rigid daily calorie targets. Provided they were tracking their calories, these clients enjoyed the freedom and flexibility that this method brings. My observations were that this results in greater motivation and long term adherence and ultimately a much greater chance of achieving long term goal success. 

The Right Level of Challenge: Finding the Balance

Finding the ideal difficulty level for your goals is key to your fitness journey. Goals that are too challenging can lead to discouragement, while those that are too easy might not provide enough satisfaction. The sweet spot lies in setting goals that are challenging yet still achievable. For example, in improving your diet, you might set a daily or weekly calorie target with a small buffer for flexibility (as mentioned earlier in the article). Utilising this buffer isn’t failing; it’s a strategic way to stay on track without strict rigidity.

This balanced methodology enhances motivation, makes goals seem more achievable, and improves your ability to handle temptations. Let’s face it, even though we had the best intentions most of us have at some point wavered with our disciple when implementing a restrictive diet, and thats ok! It’s about setting goals that are sufficiently challenging to maintain excitement but also flexible enough to make your fitness journey both rewarding and enjoyable.

Crafting Specific Goals: The Path to Fitness Success

Having established the overarching approach to goal setting, let’s focus on the specifics. The key to identifying effective goals lies in Mental Contrasting and Implementation Intentions.

Mental Contrasting: Dream Big, Plan Smart

Mental Contrasting involves envisioning your ultimate fitness goal (the big picture) and contrasting it with your current reality. This method helps identify obstacles and motivates you to overcome them. Research supports its effectiveness in significantly improving health and fitness behaviours. After implementing this exercise, you’re not just motivated — you should be able to translate positive attitudes and high self-efficacy into strong goal commitments and actionable behaviours. 

Implementation Intentions: Turning Dreams into Plans

Here, your goals evolve from ideas into actionable plans. Implementation intentions are specific strategies. For instance, let’s refer back to our earlier example of resistance training for 60 minutes 4 times a week (Monday, Tuesday, Thursday and Friday). This specificity transforms vague aspirations “improving health and fitness” into concrete actions. Research indicates that combining mental contrasting with implementation intentions results in even greater success.

Furthermore, Incorporating strategies like temptation bundling and habit stacking can provide considerable enhancement to this methods effectiveness. Temptation bundling combines a needed activity with a pleasurable one. A good example of this that I have used with clients over the years is for them to watch an episode of their favourite box set whilst they carry out low intensity, steady-state cardio exercise. Habit stacking links a new habit to an established one, such as doing 10 press-ups and 10 sit-ups each time they go to the toilet. These techniques can help integrate new habits more seamlessly and contribute to achieving your goals quicker. 

Modifying Your Environment: Setting the Stage for Success 

Your environment significantly influences your habits. Adjusting your surroundings to align with your goals makes success more attainable. This might involve choosing the right gym (the gym right next to where you work as opposites to the gym a 45 minute drive away is always going to be more appealing and likely to produce the outcome goal you want). Another example would be to consciously keep tempting high calorie snacks out of the house. It’s about crafting a space that naturally encourages the right choices.

Social Support and Feedback: You’re Not Alone

Don’t overlook the power of community. Sharing your goals with friends or engaging in online communities can provide invaluable support. Whether it’s the expertise and accountability a personal trainer provides, [LINK] or the shared experiences and  encouragement, of having a network, it can all make a substantial difference. Incorporating technology, such as fitness apps [LINK], can also play a pivotal role in keeping you connected and supported on your journey.

Motivation: Fuelling Your Journey

Motivation is the driving force that propels you toward your fitness goals. It’s what nudges you out of bed for that early 6am workout or inspires you to choose a balanced nutritious meal over fast food. A compelling framework for understanding motivation is self-determination theory (SDT). SDT suggests that motivation thrives when three fundamental needs are met: competence (feeling effective in your actions), autonomy (having control over your choices), and relatedness (connecting with others). 

To nurture these needs:

A) Autonomy: Select workouts that resonate with you and align with your personal preferences and goals. This sense of choice enhances your feeling of control over your fitness journey.

B) Competence: Set realistic and achievable goals. Each success, no matter how small, reinforces your belief in your abilities, further fuelling your motivation.

C) Relatedness: Join a fitness community or find a workout buddy. These connections provide emotional support and a sense of belonging, which are crucial for sustained motivation.

Expanding on Motivation with Behavioural Economics

Beyond SDT, behavioural economics offers insights into motivation. Concepts like ‘loss aversion’ (our tendency to prefer avoiding losses to acquiring equivalent gains) can be powerful motivators. For example, committing to a fitness challenge where you might lose something (like a small deposit) if you don’t meet your weekly goals can significantly boost your drive to succeed.

Behaviour Change: Steering Towards Success

Behaviour change is key in replacing old habits with new, beneficial ones. Behaviour change techniques (BCTs) are the tools that facilitate this transition. These include self-monitoring, setting specific goals, and receiving feedback.

• Self-Monitoring: Track your behaviours, like maintaining a food diary. This visibility can be a strong catalyst for change.
• Feedback: Constructive feedback, whether from a personal trainer or a supportive community, helps you adjust and improve your strategies.

Leveraging the Transtheoretical Model (TTM)

Understanding the stages of change outlined in the Transtheoretical Model (TTM) is crucial. This model describes five stages: pre-contemplation, contemplation, preparation, action, and maintenance. Tailoring your approach to the stage you are in can significantly enhance your chances of success. For more information about this model and how it can be leveraged for weight loss and other fitness goals see the article [LINK]

Incorporating Behavioural Science into Behaviour Change

To further support behaviour change, principles from behavioural science, like “nudging”and “habit formation” can be instrumental. “Nudging” involves making small, smart changes in your environment that subconsciously guide you towards better health and fitness choices. A good example of this that I have used myself is to always keep fresh training kit in my car, which has allowed me to attend extra jiujitsu classes as and when my work load allows. “Habit formation” focuses on establishing new behaviours through repetition and consistency. Planning is the cornerstone of effective habit formation so if you don’t already, think about implementing a set workout and nutritional programme, having everything mapped out day to day significantly improves your chances of attaining your long term goals and establishing new habits, eventually making them a natural part of your routine.

Summary and Key Takeaways:

1. Adopt a Tiered Goal-Setting Approach: Use superordinate, intermediate, and subordinate goals to structure your fitness journey for long-term success.

2. Embrace Positive and Flexible Goals: Focus on adding positive actions and maintaining flexibility in your approach to make the journey enjoyable and sustainable.

3. Balance Challenge and Achievability: Set goals that are challenging enough to be motivating but achievable enough to keep you engaged.

4. Utilise Practical Goal-Setting Techniques: Employ mental contrasting and implementation intentions for clarity and direction in your goal-setting process.

5. Incorporate Behaviour Change Strategies: Leverage techniques like self-monitoring, feedback, temptation bundling, and habit stacking to effectively change and sustain new behaviours.

6. Modify Your Environment and Seek Support: Adjust your surroundings to support your goals and seek out social support for accountability and encouragement.

7. Understand and Utilise Motivation Theories: Apply concepts from self-determination theory and behavioural economics to fuel and sustain your motivation.

8. Navigate the Stages of Behaviour Change: Recognise and tailor your approach to the various stages of the Transtheoretical Model for more effective long term behaviour change.

By integrating these strategies into your fitness journey, you can navigate the path towards a fitter, healthier, more fulfilling lifestyle. Each step is not just about reaching a destination but enjoying and learning from the journey itself.

References:

Epton, T., Currie, S. and Armitage, C.J., 2017. Unique effects of setting goals on behaviour change: Systematic review and meta-analysis. Journal of Consulting and Clinical Psychology, 85(12), pp.1182-1198.

Höchli, B., Brügger, A. & Messner, C., 2018. How focusing on superordinate goals motivates broad, long-term goal pursuit: A theoretical perspective. Frontiers in Psychology, 9:1879. Available at: https://doi.org/10.3389/fpsyg.2018.01879.

Kaushal, N. & Rhodes, R.E., 2015. Exercise habit formation in new gym members: a longitudinal study. Journal of Behavioural Medicine, 38(4), pp.652–663. Available at: https://doi.org/10.1007/s10865-015-9640-7.

Lochbaum, M. & Gottardy, J., 2015. A meta-analytic review of the approach-avoidance achievement goals and performance relationships in the sport psychology literature. Journal of Sport and Health Science, 4(2), pp.164-173.

Maher, J.P. & Conroy, D.E., 2015. Habit strength moderates the effects of daily action planning prompts on physical activity but not sedentary behaviour. Journal of Sport and Exercise Psychology, 37(1), pp.97-107. Available at: https://doi.org/10.1123/jsep.2014-0258.

Oscarsson, M., Carlbring, P., Andersson, G. and Rozental, A., 2020. A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS ONE, 15(12): e0234097. Available at: https://doi.org/10.1371/journal.pone.0234097.

Williamson, O., Swann, C., Bennett, K.J.M., Bird, M.D. et al., 2022. The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis. International Review of Sport and Exercise Psychology. [online] Available at: https://doi.org/10.1080/1750984X.2022.2116723.

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Dieting for weight and fat loss is an endeavour most of us have attempted at some point in our lives, whether wanting to lose weight to improve our health markers or reducing body fat to improve performance outcomes, the motivation to do so is often varied, as too are the results. In a meta-analysis of 29 long-term weight loss studies, more than half of the lost weight was regained within two years, and by five years more than 80% of lost weight was regained. It is unsurprising then, that individuals repeatedly try and fail in their weight loss attempts, resulting in the belief that weight loss is but a futile endeavour.

Before we dive into the concept of diet breaks and how they can be effectively implemented for long-term fat loss, it is important to understand the basic mechanisms that drive weight and fat loss. The laws of thermodynamics in relation to weight management state that calories in versus calories out govern the degree to which one will lose weight. Simply put, if you consume less calories than you expend, you will experience a net loss in bodyweight. Sounds so simple right? Then why is it so many people fail to maintain weight loss? The reality is that long-term weight loss is complex due to interactions between our biology, behaviour, and the obesogenic environment. Highly processed, hyper palatable, calorie dense foods are everywhere, whilst the environment will now live in (particularly in western society) has become more sedentary as people’s general activity levels are on the decline. These changes in food and physical activity create the perfect storm of increased intake and decreased expenditure, resulting in weight gain over time.

So what is the solution?

Firstly you must ask yourself the question, ‘why do I want to lose weight and/or body fat?’ An individual that is obese who wants to lose weight in order to improve their general health markers is very different to an athlete who wants to lose weight to improve performance or make weight for competition. Regardless of your goals, the challenge is to engage in a diet that you enjoy and that you can adhere to. There are no end of diets to try; Keto, high carb, low carb, high fat, low fat, flexible dieting, if it fits your macros, the list goes on! We know that adherence is fundamental to the long-term success of a weight loss programme. Therefore, if you can plan and structure your dietary approach in such a way that it isn’t too restrictive and ridged the literature would suggest you would have an increased chance of long-term success. Interestingly, studies that implemented a concept called ‘diet breaks’, found that not only did individuals achieve their weight and fat loss goals to the same degree as individuals on a continuous diet of calorie restriction, but more importantly, they were more likely to maintain their fat loss goals long-term compared to individuals utilising a continuous dieting approach. So let’s take a closer look at diet breaks, the pros and cons and how you can implement these concepts into your own diet plans.

Diet breaks; what are they and are they effective?

Diet breaks can be definite as a deliberately scheduled break from a diet, whereby calories are increased to an estimated ‘maintenance’ dose for a set period of time. There are a number of variations within this dietary approach, which we will touch on later, as this will be important to understand when you are putting together your own nutritional plans.

The original diet break study by Wing and Jeffrey (2003) assigned participants into three groups (control, long break and short break) and each of the groups underwent a weight loss programme, consisting of an energy restricted diet, as well as a progressive exercise programme. Nutrition and exercise were logged and daily weigh-ins were recorded. After 20 weeks, the study found that all three groups lost a similar amount of weight, despite the diet break groups essentially having periods where they were ‘off’ the diet. During these ‘off’ periods it is important to acknowledge that daily caloric intake was not prescribed or closely monitored, which could have potentially lead to overfeeding as a compensatory mechanism, subsequently inhibiting the weight loss progress.

A more recent study by Byrne et al., (2017) went a stage further when implementing a diet break strategy. In their study, calorie intake was much more tightly controlled and meals were provided to the participants both during periods of energy restriction (33% energy deficit), as well as during the diet break, whereby daily calorie intake was matched for energy maintenance. This allowed for total calories to be accurately calculated and tracked throughout the total duration of the study. Interestingly, the results of the study found that the group that intermittently used diet breaks lost 50% more body fat and weight than the group that maintained a constant dieting approach. Furthermore, losses in lean muscle mass were similar between groups and the diet break group also experienced a 50% less reduction in resting energy expenditure (REE). All this would appear to indicate a significant benefit of utilising diet breaks for weight and fat loss, and more importantly weight loss maintenance.

Mechanisms

Some of the proposed physiological mechanisms of implementing diet breaks surround the body being more resistant to metabolic adaptation. Metabolic adaption or adaptive thermogenesis, as it is otherwise known, can be characterised as a series of adaptive responses the body undergoes due to prolonged periods of calorie restriction. A summary of these adaptions are as follows:

• BMR (basil metabolic rate) will decrease because a person weighs less
• TEF (thermic effect of food) decreases because a person is eating less
• NEAT (none exercise activity thermogenesis) typically decreases as a person eats less food so that the body can conserve energy
• EAT (exercise activity thermogenesis) decreases as fewer calories are burned because a person weighs less
• Hunger hormone ghrelin increases and satiety hormone leptin decreases

The up-regulation of REE as seen in the Byrne study following the implementation of diet breaks would appear to be a useful tool in negating some of the challenging side effects of metabolic adaptation. Another important consideration is the psychological benefits of intermittent periods of calorie restriction. Anecdotally, I have found the clients and athletes I have coached have a much easier time adhering to periods of energy restriction if broken down into blocks. They tend find it much easier to stay motivated and be disciplined for a few weeks, knowing that they will have a 1-2 week period of maintenance calories where they can increase their consumption of foods, before returning back to a period of energy restriction. In my experience I have found that this also tends to lead to a reduced likelihood of clients engaging in over-compensatory eating behaviours post diet, therefore minimising the probability of weight rebound. This too was shown to be true in the Byrne study as they concluded a greater overall weight loss, weight loss maintenance, reduced incidence of overeating both during and post diet, when diet breaks were periodically introduced.

Summary and practical applications

• Whether you are a member of the general population wanting to lose weight to improve your overall health or an athlete wanting to reduce body fat to enhance performance or lose weight for competition, the evidence base would support the implantation of diet breaks as an effective tool to aid these weight management goals, both acutely and longitudinally over time.
• Despite their effectiveness, a weight and fat loss approach utilising diet breaks are time sensitive, and as such, appropriate timescales need to be implemented for athletes or individuals needing to make weight and/or body compositional targets for competition. Strength athletes in particular may benefit from alternative approaches to weight loss for competition, therefore diet breaks may be more conducive to physique athletes and recreational trainers.
• The enhanced weight and fat loss effect that diet breaks facilitate, would appear to have both a physiological (mitigating adaptive thermogenesis) and psychological (better buy-in and adherence) component.
• Until a dose-response for diet breaks is found, it is important to encourage experimentation with the structure of a periodised diet. Any of the following plans below could be implemented successfully as part of a fat loss strategy:

• Final considerations should be made with regards to exercise. The study by Wing and Jeffrey (2003) implemented resistance exercise alongside their dietary intervention. It could be hypothesised that an appropriate resistance training protocol undertaken alongside one of the plans above in table 1 would alleviate any potential losses of lean mass as well as reduce the impact of metabolic adaptation. Periods at calorie maintenance could also be effectively implemented to allow increases in training intensities and volumes during a periodised training cycle and thus may serve to further enhance results via improved mindset and adherence of the individual undertaking such interventions.

Conclusion

If you are an individual who has lost weight or body fat in the past but struggled to maintain those losses over time, frustratingly rebounding back and forth again and again, then implementing diet breaks periodically may provide a solution to long-term sustainable weight and fat loss. Just remember to make sure you are clear on exactly why it is you are dieting, the impact it may have on your training and don’t forget to set a realistic time frame to achieve your goals.

References:

Byrne, N.M., et al., Intermittent energy restriction improves weight loss efficiency in obese men:the MATADOR study. Int J Obes (Lond), 2017.

Wing, R.R. and R.W. Jeffery, Prescribed “breaks” as a means to disrupt weight control efforts.Obesity Research, 2003. 11(2): p. 287-291.

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With an ever-increasing array of supplements and supplement companies to choose from, it’s not surprising that many people find it difficult to know what supplements (if any) they should take, and if indeed they will provide the ergogenic effect the manufacturer’s claim. For those that are serious about their training, the use of certain supplements promising improvements in performance and/or recovery is undeniably enticing. After all, if you are someone who has been consistently training well and eating a healthy balanced diet for years, then the additional benefit supplements may offer is an appealing prospect. The reality however, is that when we look at most supplements that promote an ergogenic benefit, very often these claims are over-hyped at best and at worst, just don’t seem to do what they say on the tin!

One such supplement that has a long history of being the real deal is creatine. Creatine was discovered in 1832 by Michel Eugène Chevreul, but it wasn’t until the influential biopsy work by Harris et al. (1992) that research began to look at the relationship between oral creatine supplementation and exercise performance.

This article will take a deeper dive into creatine supplementation and answer the following questions:

• What is creatine and how does it work?
• What are its ergogenic effects and who would supplementation most benefit?
• What is the best type of creatine to take and how much should I take?
• Is creatine safe and are there any side effects?

What is creatine and how does it work?

Creatine is a naturally occurring compound, of which 95% is found in skeletal muscle. There is a maximum amount of creatine that can be stored in the muscle tissue before it reaches a point of saturation, and baseline levels can vary considerably from individual to individual depending upon the degree to which creatine is consumed within the diet as well as other factors such as age and activity levels. Foods naturally high in creatine include red meat, poultry, pork, fish/seafood, dairy and eggs. Due to the natural sources of creatine containing foods, it is important to acknowledge that vegans and vegetarians may have lower levels of creatine stored within the muscle tissue compared to those consuming an omnivorous diet. This does not necessarily mean that vegans and vegetarians are deficient in creatine but for reasons we will touch on later in this article, they are certainly a specific population that could be particularly responsive to creatine supplementation.

Creatine plays a fundamental role in muscle contraction. Creatine is mostly metabolised within the tissues to phosphocreatine (PC), where it plays a key role in the maintenance and recycling of Adenosine triphosphate (ATP), which is probably best defined as the energy currency of all our cells. Activities that depend on short explosive bursts of power (10-15 seconds) and/or high intensity of effort like weightlifting, sprinting, throwing, jumping are primarily reliant on the ATP-PC energy system for muscle contraction. Once you have depleted your stores of ATP the muscle becomes fatigued and power output starts to decline. Now you have a basic understanding of the importance of phosphocreatine in muscle contraction, it becomes easier to appreciate how and why creatine supplementation would and could be advantageous in certain circumstance. After all, the more phosphocreatine you can store within your muscles, the greater your ability to endure intense periods of muscle contraction. This has potential to influence performance via increased output and fatigue resistance. The next section will take a closer look at the specific ergogenic effects of creatine and explore the types of people most likely to benefit from creatine supplementation.

What are the ergogenic effects of creatine and who would supplementation most benefit?

With hundreds of published articles spanning well over 25 years, creatine is one of the most popular and researched supplements out there. Due to the large body of evidence surrounding creatine, it is also one of the few supplements where we can confidently say we know with a large degree of accuracy how it behaves and how people respond when taking it. We know repeated bouts of high-intensity exercise, typically lasting less than 30 seconds, are positively influenced with creatine supplementation (Branch, 2003). Furthermore, the beneficial effects of creatine supplementation would appear to diminish in exercise modalities spanning greater than 30 seconds and of lower intensity, raising the question as to whether individuals primarily engaged in aerobic exercise and sports would gain and additional advantage with creatine supplementation. In contrast, an excellent narrative review by Rawson and Volex, (2003) and meta-analysis by Lanher’s et al. (2017) repeatedly found that supplementation with creatine monohydrate when combined with resistance training consistently improved muscular strength, total lifting volume, muscular endurance via increased total number of reps at a given load, and increases in lean body mass. It could be hypothesised that improvements in these metrics may have a broader carry over into certain sports and their associated performance characteristics. For example, Suchomel et al. (2016) identified that greater muscular strength is strongly associated with improved force-time characteristics that contribute to an athlete’s overall performance. Potential mechanisms for improved exercise performance and exercise adaptation following creatine monohydrate supplementation and resistance training are many and include:

• Increased muscle creatine availability post exercise
• Increased phosphorylcreatine resynthesis during a workout
• Increased glycogen availability before training
• Increased glycogen resynthesis following training
• Increased growth factor and gene expression
• Increased satellite cell number and activity
• Decreased post exercise inflammation
• Decreased post exercise muscle damage

It is possible that these adaptations are in response to the increase in intracellular water following supplementation with creatine (Deminice et al. 2016).

Now that you are more familiar with the modes of exercise that would most benefit from creatine supplementation, and those that do not, as well as the specific adaptations and responses you should expect from long term supplementation, the next question is what type of creatine is the best and what is the optimal dose-response?

What is the best type of creatine to take and how much should I take?

With its effectiveness well established, creatine and its many derivatives are plentiful across all major supplement suppliers. The big question is, with so many different forms available, all promising the latest, most effective delivery system for maximum uptake and performance benefit, which one should you choose? The answer is much simpler than you may think. Currently there is no evidence to suggest any alternative form of creatine is any more effective than creatine monohydrate. Creatine monohydrate is the form that has been most studied, and as such we know it has an excellent efficacy and safety profile as well as being the cheapest (Fabio et al. 2021).

With regards to how best to take creatine monohydrate, the literature has proposed either a short-term or long-term protocol, both of which are effective in saturating muscle tissue creatine levels. The short-term protocol requires a high dose loading phase (20g/day for 5-7 days) followed by a maintenance dose of 3-5g/day. The long-term protocol involves a lower daily dose of 3-5g/day, whereby muscle saturation will take approximately 30 days. Snow and Murphy (2003) identified that creatine assimilation could be further enhanced by taking creatine with a carbohydrate source (preferably one with a high glycaemic index), a combination of carbohydrate and protein as well as taking creatine post exercise, due to creatine uptake being insulin-mediated. The research would also indicate that individuals with lower baseline levels of creatine see the greatest magnitude of increase following supplementation and potentially may experience bigger performance benefits when compared to individuals with higher baseline levels of creatine within the muscle tissue (Harris et al. 1992). This is why our diet and the foods we consume play an important role in determining the concentrations of creatine within the body. On average the body produces 1-2g of creatine a day and approximately the same amount is obtained via a typical omnivorous diet. As mentioned earlier in this article, individuals following a vegan or vegetarian diet may have significantly lower levels of creatine and therefore vegans and vegetarians (especially those engaged in regular resistance training) should consider creatine supplementation in order to enhance performance and recovery from training.

Is creatine safe and are there any side effects?

This last section will cover the safety and potential side effects of creatine. With over 25 years of research behind it, the safety of creatine has been extensively investigated and so long as dosages do not exceed those outlined in this article, creatine would appear to have an excellent safety profile. Side effects would also appear to be minimal, with some individuals occasionally reporting some gastrointestinal distress following high ingestion of supplemental creatine during a high dose loading phase protocol (as previously outlined earlier in the article).

Finally, whilst not perceived by most to be a negative side effect, some individuals may report an increase in body mass following creatine supplementation. This is an important consideration for individuals who participate in weight controlled sports, particularly if that individual is at the higher end of their weight category cut off point.

Practical applications:

• Creatine is an extensively studied dietary supplement that is not only cheap, but has an excellent efficacy and safety profile.
• Creatine has ergogenic effects once levels within the muscle tissue become saturated.
• The literature consistently finds performance-enhancing properties with regards to resistance training and intermittent high intensity activities.
• Optimal dosing strategies are: 20g/day for 5-7 days, followed by a maintenance dose of 3-5g/day, or a continuous 3-5g/day, whereby muscle saturation will take approximately 30 days.
• Creatine uptake can be further enhanced by consuming the dose either with carbohydrates, carbohydrates and protein and/or post-exercise.
• Creatine monohydrate would appear to be the most effective, safest and cost-effective form of creatine.
• Some individuals may experience increases in body mass and potentially gastrointestinal symptoms with higher dosages, so experimentation is advised in order to identify the best individual dose-response.
• Overall, creatine would seem to benefit athletes or recreationally trained individuals who seek to enhance performance and recovery, specifically muscular strength and size and explosive high intensity activities lasting less than 30 sessions.

References:

Branch, J.D. (2003). Effect of creatine supplementation on body composition and performance: ameta-analysis. Int. J. Sport Nutr. Exerc. Metab.13:198-226.

Deminice, R., F.T. Rosa, K. Pfrimer, E. Ferrioli, A.A. Jordao, and E. Freitas (2016). Creatine supplementation increases total body water in soccer players: a deuterium oxide dilution study. Int. J. Sports Med.37:149-153.

Fazio C, Elder CL, Harris MM. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. The Journal of Strength & Conditioning Research. 2021 Feb 11.

Harris, R.C., K. Söderlund, and E. Hultman (1992). Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin. Sci. 83:367-374.

Lanhers, C., B. Pereira, G. Naughton, M. Trousselard, F.X. Lesage, and F. Dutheil (2017). Creatine supplementation and upper limb strength performance: a systematic review and meta-analysis. Sports Med.47:163-173.

Rawson, E.S., and J.S. Volek (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J. Strength Cond. Res.17:822-831.

Snow, R.J., and R.M. Murphy (2003). Factors influencing creatine loading into human skeletal muscle. Exerc. Sport Sci. Rev.31:154-158.

Suchomel, T.J., S, Nimphius, and M.H., Stone (2016). The importance of muscular strength in athletic performance. J. Sports Med.46:1419–1449.

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Resistance training is the primary mode via which muscle growth is achieved. When it comes to effective planning of resistance training programmes, particularly once individuals have past the newbie/beginner stage, things can become tricky. Due to individual variation and responses to training, specifically SAID (Specific Adaptation to Imposed Demands), successful programming may at times need to be a little more nuanced if plateaus are to consistently be avoided. I’m sure many reading this can relate to that frustrating feeling when, despite consistently training for weeks/months, the programme you are following no longer seems to be working! You may even know someone that is following the same or a very similar programme and they seem to be hitting personal bests most weeks, prompting you to question, what am I doing wrong? The reality is, that it probably isn’t anything you are doing wrong per se, rather a stark reality check that you cannot have a one size fits all approach to programming and expect everyone to max out on their gains. What works for you might not work for someone else and vice versa. So let’s take a deeper dive into why that might be.

Basic principles around programme design are important to understand and implement if you are to consistently make progress over time. Once you consider the interaction between the programme design variables; volume, frequency, load, intensity of effort, rep range, rep duration, muscle action, exercise selection and exercise order, it starts to become clearer about the complexities of designing, testing, and evaluating effective programmes.

Volume, defined as the total amount of exercise performed over time, and expressed as total number of sets x reps is where the main focus of this article will concentrate its discussion. Although its worthy of mention that volume load is a more accurate way to represent the total amount of work performed, and is expressed as sets x reps x load. Load and its relationship to intensity of effort will be covered separately in another article.

So how much volume is enough?

Whilst a few studies have explored the relationship between volume and muscle hypertrophy, this article will specifically look at a recent study from Schoenfeld et al. (2018), which looks at what is considered very high volumes of training. Previous research by Schoenfeld et al. (2017) concluded performing 10+ sets per muscle group per week resulted in greater hypertrophy than 1-4 sets or 5-9 sets. Despite this, 10+ sets is pretty vague, and thus further investigation was warranted in order to establish an optimal dose-response volume range in order to maximise muscle hypertrophy.

The study by Schoenfeld et al. (2018) looked at the strength and hypertrophic response of trained males, performing either; 6-9 sets, 18-27 sets or 30-45 sets per movement/muscle group per week. Important things to consider when analysing this study, is that total volume included both direct and indirect muscle stimulation per set, meaning for example exercises like pull ups and bent over rows not only counted to the prime movers (back muscles) but also the secondary movers, such as the biceps. Likewise, exercises such as the flat bench press and overhead pressing movements would count to the prime movers of the chest and anterior deltoids but also the secondary movers of the triceps. This has important implications once we try to extrapolate the data and apply context to our own training protocols. I think much of the controversy and push back to this particular study revolves around the presumption that very high volumes are guaranteed to result in greater gains in muscle growth and that the 30-45 sets per muscle group is some sort of holy grail to aim for. Anecdotally I have found very high volumes (30+), directly targeting prime movers to be detrimental to long term muscle growth, particularly in beginner and intermediately trained individuals. I think it is more important at these stages of your development that attention is paid to evaluating other variables which may be inhibiting progression (which we discuss later in this article). The Schoenfeld study also implemented an 8-12 rep range whereby each set was taken to failure. 90 seconds rest was given between sets and a 2 mins rest between sets. Again, it’s important to understand that no one single study is a blueprint for how we should plan and implement our training, but rather a data point on a much larger spectrum of training variables and their outcomes.

Based on the current Schoenfeld study, I think it is reasonable to conclude that the ‘sweet spot’ for muscle size and strength probably lies somewhere between 10-20 sets per muscle group per week. Despite this, 10-20 sets per muscle group per week is a relatively large range in which to experiment with. I would encourage those reading this article to explore other training variables before increasing volume. Once you have reviewed and optimised your quality of sleep, nutrition, general stress levels, the proximity to failure that you train per set, technical execution of the exercises you perform, the mind-muscle connection and your consistency of training, only then would it be advisable to increase volume in order to push through training plateaus.

The progressive tension overload principle can be defined as a specific kind of progressive overload that involves driving your muscles to produce greater and greater levels of tension over time. This, in turn, induces hypertrophy, which leads to the growth of bigger and stronger muscles. This is the primary mechanism which underpins resistance training induced hypertrophy. Therefore total training volume accumulated is representative of the dose of progressive tension applied to the body. This statement at face value may lead some to assume that the bigger the dose i.e.: the more volume (sets x reps) completed the greater the gains in muscle size. Whilst the Schoenfeld study is positively correlated with high volumes and increased muscle growth, future research is needed to determine a more accurate interaction between age, gender, training status, and relative strength, so that we can state with greater confidence an optimal dose-response in relation to muscle hypertrophy.

Previous literature has explored the interactions of low, moderate and high training volumes on muscular strength and hypertrophy. At present it is safe to say that the literature is far from definitive, and range significantly in their findings. One really important thing to consider when making a cross comparison of the literature (particularly if we are to extrapolate the data and use it to design our own training programmes) is the interplay between age, sex, training status and relative strength. We do not fully understand the synergistic effects of these variables, nor how they influence the maximal recoverable volume one can successfully perform in order to facilitate the greatest improvements in muscular strength and size. Therefore, it would seem logical that future research in this area focus of the interaction of these variables in relation to chronic adaptations and hypertrophy. Chronic adaption is also another key consideration when contemplating the implementation of very high training volumes. Due to funding and time constraints, most exercise science studies are conducted over a relatively short period (typically 6-12 weeks). Consequently, it is wise to exercise caution when designing very high-volume training protocols and really think about how you or your clients age, sex, training status and relative strength may respond and interact with a longitudinal high-volume approach. Again, whilst only anecdotally, I have found long-term, high-volume training programmes to be counterproductive with certain athletes/clients, particularly very strong and older individuals. If recovery from long term exposure to high training volumes was suboptimal, I found these individuals had a propensity for increased rates of injury compared to when they were engaged in more moderate training volumes. Furthermore, I think an athlete/client monitoring system that can evaluate recovery session-by-session and week-by-week in order to auto-regulate subsequent training sessions to be an invaluable tool. Observing for signs of overtraining whilst undertaking any high-volume training protocol is paramount. Readiness to train questionnaires could possibly be used to evaluate subjective measures, such as RPE (Rate of Perceived Exertion), general pain/soreness, sleep quality and levels of motivation. Objective measures such as bar speed (measured via a linear transducer), number of missed training sessions and/or the use of blood work may also be utilised to build an accurate picture of recovery.

Practical applications:

• 10-20 working sets per muscle group per week would seem to be a sensible starting range for most people looking to improve muscular size.
• Rep ranges of 6-30, providing the right proximity to failure is implemented (more on this in the next article) would appear to be appropriate in order to induce muscle hypertrophy.
• Age, training status, sex, and relative strength have a vital role and interaction when prescribing training volume, so overlook this at your peril.
• Ensure that a TRUE plateau has occurred and that it isn’t just impatience with slow progress. Remember, increasing volume should be the last variable you manipulate once you have assessed your nutrition, sleep, life stress, proximity to failure, technique, mind-muscle connection, frequency, and adherence/consistency.
• When undertaking a high-volume training approach, ensure you have appropriate systems in place to evaluate your recovery and readiness to training, so that injuries and the potential for overtraining is avoided.

References:

Schoenfeld, B.J., et al., Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis. J Strength Cond Res, 2017.

Schoenfeld, B.J., et al., Resistance Training Volume Enhances Muscle Hypertrophy. Med Sci Sports Exerc, 2018.

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