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I want to tone up - calorie deficit. I want abs - calorie deficit. I want more muscle definition - calorie deficit. Instagram and social media are jam packed with made up theories and techniques from people normally looking to hook you onto their ‘life changing’ program. In reality however, weight loss, or weight gain for that matter are a simple science of calories in vs calories out. In short, if you are burning more calories than you are consuming you will be in a calorie deficit and be able achieve weight loss! And if you’re looking to put weight...
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Earlier in the week we covered of motivation, specifically intrinsic motivation and its benefits. However, there is another form of motivation that also plays a part in getting us up and marching towards our goals and that’s extrinsic motivation. Extrinsic motivation refers to a behaviour that’s driven by external rewards as opposed to an internal desire. Essentially it’s a version of motivation that hangs onto something tangible such as a specific result, a grade, money. Whilst it’s an effective form of motivation it can unfortunately be short lived. Once you’ve reached your goal, extrinsic motivation can waiver and leave you...
We spoke about programming recently and how effective it can be at maximising your workout whilst also keeping you on track but what about scheduling? You don’t need to be competing in the Arnold Classic or Mr Olympia to benefit from scheduling your workouts each week or month. Sitting down with your diary for 30 minutes and working out what your workload or personal diary looks like before committing yourself to your workouts is a fantastic way of making sure you’re staying on top of your training and equally splitting it to hit all of your goals. This is common...
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We’ve all seen that person at the gym, throwing weights around in the vague direction they’re supposed to go in the hope that the muscle they think they’re working is actually engaging! BUT, have you ever truly used the mind muscle connection method to maximise each and every rep? Mind muscle connection is often over complicated, in essence it’s our ability to mentally focus on and fully engage with the muscle we’re working and the best way to truly maximise its benefits is to drop your weight down, waaaaay down and focus fully on both the eccentric and concentric phase...
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Protein powders and shakes are so often associated only with post-training recovery but their benefits far outweigh that of someone who’s just finished hitting the weights and chugging down their recovery shake. Swapping out one of your meals during the day with a nutrient rich protein shake is a fantastic ‘whey’ 😉 to keep on top of both your calorie intake and also pack a huge protein boost into your busy schedule. Shop our extensive range of protein powders from the worlds leading brands in-store and online. Lky7 Sports, online prices on the High Street. 📍 Lky7 Sports, 357 Staines...
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