Have you ever woken up late for work and accidentally skipped breakfast?
Turns out you’ve also practised intermittent fasting (IF).
In fact, you are intermittently fast every day whether you realise it or not.
Let’s say you finish eating your dinner at 8 pm and aren’t eating breakfast until 8 am, guess what, you’ve just fasted for 12 hours.
While calories, macros and meal plans focus on WHAT you should eat, intermittent fasting is the practice of WHEN you should eat.
Do you ever find yourself at the end of your training session and think to yourself, damn, I should probably stretch but… nah.
Perhaps your body often feels tight and stiff, but you ain’t no yogi, you want to be jacked, strong and ripped, you wouldn’t be seen dead in the stretching zone.
But if you’ve ever experienced a serious injury, you'll remember that dealing with that can be a long and frustrating process.
If you want to minimise the chance of that happening as much as you can, this is your reminder. Today we’re going to highlight the benefits of stretching for injury prevention, and discover what kind of practice you might want to include in your routine.
So why is it important?
Do you ever find yourself wondering if the time of day you train is important?
Perhaps you know a guy whose full throttle at 7 am, getting strength PB’s before your day has even started.
But for others, they may find that surge of beast mode comes later in the day, with the morning being a consistent Grogg-Fest.
Should you be powering through to train at a different time for maximum gains? What does the scientific literature tell us?
Today, we’re going to look at AM vs PM training and how to figure out what's right for you.
Our daily rhythms are largely considered to be individually variable, with cognitive and physiological energy peaks occurring at different times throughout the day.
Are you a morning person? Or more of a night owl? It’s likely you can answer this question for yourself quickly.
While these are preferences, they don’t definite you entirely and can be trained through habit. More on that later.
One study found that regardless of preference (morning or night), athletic performance was the same between sessions, the reps and velocity were the same. What differed was the recorded motivation of the trainee and the perceived difficulty of the workout(1).
That's to say, the workout felt easier and the subjects' motivation to train was higher in their preferred time slot. This suggests why people feel stronger at their preferred time of day, and weaker otherwise.
Another study found that regular training at a specific time of day caused greater adaptations to occur from training at that time of day. In other words, if you train in the mornings consistently, you will get better at training in the mornings. The same can be said for training at other times of the day(2).
This is great news for anyone that can only train at specific times of the day.
In a more practical sense, training in the morning offers some key benefits. You will no doubt have to get up earlier, which requires discipline for most people. Your training will also be done immediately, and not become a task that looms over you, later on, becoming the victim of a change of plan.
Training in the evening allows you to prioritise extra sleep in the morning, which is exceptionally important for cognitive and physical performance, among other things. You may also find evening sessions easier to stick to and find them more enjoyable if that’s your preference. Many people also find they have more time to dedicate to their sessions when done in the evening, I know that’s true for me.
But what’s best?
When you train is ultimately down to personal preference, there is no one-size-fits-all answer. The key takeaways from the science are, you get better at training at the time you train often. You will also find it easier to motivate yourself and train at a time that you prefer to train(1,2).
We know at Physique Academy that consistency is king, and long-term adherence to a fitness lifestyle is what will enable you to achieve lasting results. Pick a time that you like and stick to it as much as you can for the best results.
References
Blazer, H., Jordan, C., Pederson, J., Rogers, R., Williams, T., Marshall, M. and Ballmann, C., 2020. Effects of Time-of-Day Training Preference on Resistance-Exercise Performance. Research Quarterly for Exercise and Sport, 92(3), pp.492-499.
Chtourou, H. and Souissi, N., 2012. The Effect of Training at a Specific Time of Day. Journal of Strength and Conditioning Research, 26(7), pp.1984-2005.
There was a time when fat was demonised in health and nutrition, cited to be the number one cause of all health problems.
Low fat this, low fat that, was promised to be the healthy option.
But the scientific literature has proved that to be incorrect, and diets like Atkins, keto and carnivore which promote higher consumptions of fat have been popularised.
Carbohydrates, or carbs, are the new public enemy number one. “No carbs before Marbs, no pizza before Ibiza”. Many people would have you believe that carbs make you fat, unhealthy and removing them is the holy grail of health decisions.
But do carbs really deserve the level of demonisation they’re receiving? We’re going to look at some of the myths and perceptions around carbs and discover if they’re really as bad as people think.
Congratulations to our latest CLIENT OF THE MONTH! Each month we reward one of our clients in acknowledgement of their dedication, accountability, consistency, and their transformation. Josh joined Physique Academy with a number of fitness goals, one was to run a 5K without stopping. Within 3 months of joining the academy, and working with coach Harry Armstrong, Josh now runs a comfortable 5K in less than 25 minutes. He has now ran a half marathon in under 2 hours after just 4 months training with the team. His confidence has sky rocketed and now strives in other aspects of life.
I joined Physique Academy around mid-October as I can remember.
I had joined Physique Academy the very last week of August 2021.
I joined physique academy as they not only had a large number of transformations, but they came across as a team who would help you transform physically but also mentally, bettering all aspects of your life. Reading a lot of the client testimonials I had read numerous times the positive impact the team and the journey had not only physically but mentally as well, pushing clients to their full potential. This for me was key in me joining Physique. I would say I was stuck in a cycle of wanting to change, attempting to change, not seeing results, and then giving up, my all-round confidence was at an all-time low, I would avoid putting myself in uncomfortable situations. To me building physically and mentally go hand in hand and enable you to be your best self, which is what I wanted to strive towards, it was time for change, and I knew physique academy was the right fit for me especially after having my initial call with Harry. He explained the process and what it involved and from the call I could understand and get a feel for his passion and getting his clients the best results, this is when I knew I was making the right choice, and i have not regretted it since! I remember the call like it was yesterday, it was just before the bank holiday weekend and I mentioned to Harry I wanted to ideally start my journey on the bank holiday Monday, he had a camping trip the bank holiday weekend, yet he still found the time to send me my plan, that was when I knew Harry was giving his 100% on his side, and it was time for me to do the same!
Are you getting the fat loss results that you want?
You’re probably aware that fat loss requires a caloric deficit. That’s less energy taken in than you expend each day, over a consistent period of time.
Simply put, for fat loss you need to eat less or move more.
If you’re eating right and training hard already, increasing your gym time or cutting calories further can be a daunting prospect.
Cutting back on food isn’t fun for you, or anyone around you for that matter (hangry, anyone?)
Three potential scenarios:
You’ve just finished work, you want to exercise, but you’re feeling a little demotivated.
Perhaps you made it to the gym, but today, you’re struggling to finish your workout.
Or perhaps, you’re ready to smash a personal best but need some kind of performance enhancer to ensure you seal the deal.
Could music be the answer?
MONDAY
Part 1
Increase the weight on the cleans after performing 12 burpees. George’s starting weight was @60kg
BB Clean 12
Bar over burpees 12
Rest 1 min
BB Clean 10
Bar over burpees 12
Rest 1 min
BB Clean 8
Bar over burpees 2
Rest 1 min
BB Clean 6
Bar over burpees 12
Rest 1 min
BB cleans 4
Bar over burpees 12
Part 2
As fast as possible
100 Barbell Cleans & bar over burpees @60kg
Part 3
Barbell squats
10,8,6,4
Part 4
1500 ski erg
Every 60 seconds perform 14 GHDs or T2B
TUESDAY
Push - Phase 1
Flat bench press 10,8,6,4
Seated chest press machine
Barbell push press 10,8,6,4
Skull crushers 15,12,10,8
Tricep push downs 20,15,12,10
Phase 2
200cal assault bike
Every 90 seconds perform max reps on barbell bench press @BW
WEDNESDAY
Phase 1
BB deadlifts 5x5,1xBW max reps
Weighted pull ups 10,8,6,4
Single arm DB rows 15,12,10,8
BB tbar rows 10,8,6,30 dropset.
DB single arm Preacher curls 12,10,8 each arm
Seated bicep cable curls 15,12,10,30 drop set
Phase 2
2000m rower
Every 90 seconds perform 10 pull ups and 10 burpees
THURSDAY
40M’E2MOM
0-2MIN:10 BB OH squat / Assault bike 14cal
2-4MIN:10 BB Clean and press / Row 14 cal
4-6MIN:10 pull ups / Assault bike 14 cal
6-8MIN:10 GHD or T2B / Row 14 cal
8-10MIN:10 BB thrusters / Assault Bike 14 cal
FRIDAY
Phase 1
24M’EMOM
1MIN:Tricep DB skull crushers 10
2MIN:Bicep DB alternative curls 12
3MIN:Row 16cal
4MIN:T2B 16
Phase 2
7km run
Congratulations to our latest CLIENT OF THE MONTH! Each month we reward one of our clients in acknowledgement of their dedication, accountability, consistency and their transformation. Sebastian came to us in order to take his training to the next level and get amazing results. We have seen unmatched levels of focus throughout his time with the academy hitting targets in not just his fitness, but all areas of his lifestyle. Alongside online coach Jamie Gorse, Sebastian has achieved incredible results and is on his way to the next phase of his training.
I joined Physique Academy around mid-October as I can remember.
I joined June 2021.
I wanted to create new habits and focus on bettering myself both physically and mentally.
The change has been tremendous in all aspects of my life. I wanted to achieve better standards for myself. A better output going forwards and I’ve definitely succeeded in that, without the support of Jamie and George I wouldn’t have seen the chances to keep pushing myself.
Have you ever considered the impact the people around you have on who YOU are?
Entrepreneur, motivational speaker, and author Jim Rohn once said, “You are the average of the 5 people you spend the most time with.”
Another popular expression of this idea is, “Show me your friends and I’ll show you your future”.
These statements suggest that our lives as an individual are heavily influenced by our relationships with others. When you think about it, it’s not really that surprising.
And we’re not just talking about what you do with your free time or where you go.
Your habits, the way you think, your confidence, your goals, and your motivations. While these might seem like this is all based on you, who you spend your time with impacts these significantly.
As a follower of this page, it’s likely you’re the kind of person that wants to grow and develop, becoming the best version of yourself. If the people around you are doing the same, that’s massive for motivation, strategy, and positive reinforcement.
But what if they’re not? What if you have a couple of friends from your past that have no interest in growth. What if they put you down and hold you back? Are they the type of people that sit around and criticise others?
Perhaps their habits don’t align with yours. Did you know you are 61% more likely to smoke if your best friend smokes? Data has also shown that if your friend gets obese, you are 45% more likely to gain weight over the next 2 years(1,2).
While this isn’t the be all and end all for who you are, the influence others have over you is multifaceted and undeniable.
Your friends can make you powerful. Energised. Driven. Happy. Confident.
They can also make you more negative. Exhausted. Unhappy. Unhealthy. Insecure.
So think about it. Here’s some ideas to consider.
How are you spending your time, and who are you spending it with? Seek out people who inspire you and motivate you. Are these people living the life that you want to live?
Could you be spending less time with people that hold you back? Are these people living a life you don’t want?
Are you exposing yourself to other positive influences? That might be podcasts, reading or other forms of educational material.
Remember, it’s not only about the people you're friends with, but the information you are regularly exposed to.
So, take stock of your own life and consider the power relationships and a supportive environment have when allocating your time.
References
Christakis, N. and Fowler, J., 2007. The Spread of Obesity in a Large Social Network over 32 Years. New England Journal of Medicine, 357(4), pp.370-379.
Christakis, N. and Fowler, J., 2008. The Collective Dynamics of Smoking in a Large Social Network. New England Journal of Medicine, 358(21), pp.2249-2258.
MONDAY
Legs - Phase 1
Barbell squats 5x5
RDL 10,8,6,4
Leg extensions 10,10,10,20
Phase 2
50-40-30-20
Ski erg /Assault bike
Toes to bar
Wall balls (9kg)
Barbell Squats (bodyweight)
TUESDAY
Push - Phase 1
Flat bench press 10,8,6,4
Weighted dips 10,8,6,4
Seated shoulder press 10,8,6,4
Skull crushers 15,12,10,8
Tricep push downs 20,15,12,10
Phase 2
30M’EMOM
1MIN:DB Devil press 12
2MIN:Toes to bar 14
3MIN:Ski erg 20cal
4MIN:Wall balls 18
5MIN:Burpee touch 12
6MIN:Rest
WEDNESDAY
Pull - Phase 1
BB deadlifts 5x5,1xBW max reps
Weighted pull ups 10,8,6,4
Single arm DB rows 15,12,10,8
BB tbar rows 10,8,6,30 dropset.
DB single arm Preacher curls 12,10,8 each arm
Seated bicep cable curls 15,12,10,30 dropset
Phase 2
20M’AMRAP
DB hang clean and jerk 1 (5/5) (24-30kg)
Toes to bar 8
Rower 14cal
(As many rounds as possible in 20mins)
THURSDAY
Conditioning
5 rounds for time
250m run
DB thrusters 8
DB push press 8
DB deadlift 8
(DB 20-24kg)
Phase 2
7km run
FRIDAY
Phase 1
4 rounds for time
10 BB Overhead squats
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
10 BB Thrusters
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
10 BB Power clean
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
(Barbell 50-60kg)
SATURDAY & SUNDAY: REST DAYS
If you’ve ever run out of hot water while showering, you’ve no doubt experienced the sudden shock to the system that cold water immersion brings.
You might find yourself gasping for breath as the cold water pierces every nerve in your body and get yourself out of the firing line as quickly as possible.
Yet a growing number of people are using cold water exposure as a tool to a tool to improve recovery, metabolic health, mental focus and even immune system health.
This is nothing revolutionary, cold exposure has been used as a therapeutic tool for millennia.
But more recent trends include ice baths, outdoor swims and daily cold showers, popularised by Wim Hoff in his book “The Wim Hoff Method”.
MONDAY
Legs - Phase 1
Barbell front squats 10,8,6,4,2
Barbell walking lunges 12,10,8,20dropset (each leg)
Phase 2
Gaint sets / 4 sets
Leg extensions 15
Goblet squat 15
Bodyweight lunges 20
90second rest between rounds
Cardio
Partner work
Assault run 10 rounds each
30s on 30s off max cals
TUESDAY
Push - PHASE 1
Flat BB bench press 5x5,(Bw max out reps set)
Seated db press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Barbell skull crushers 15,12,10,8 superset with BW dips max out reps.
Phase 2
10km Run easy pace.
WEDNESDAY
Pull - Phase 1
BB Deadlifts 5x3
Straight arm pull downs 15,12,10,30 drop set)
Weighted pull ups 10,8,6.4
Cable bicep curls 15,12,10,8,30 drop set)
Preacher DB curls 10,8,6,4 each arm
Phase 2
Complete in a pair
Barbell Deadlift to Pendlay row 30
Bar facing burpees 20
Box overs 30
5 rounds.
(Barbell body weight)
THURSDAY
50M’E2MOM
0-2min:10 OH barbell squats / Ski erg 14cal
2-4min:10 Burpees to touch / Ski erg 14cal
4-6min:10 Barbell clean & Press / Ski erg 14cal
6-8min:14 Box overs / Ski erg 14cal
8-10min:10 Duel DB snatch / Ski erg 14cal
(Barbell 50-60kg), (Dumbbells 20-25kg)
FRIDAY
Full body - Phase 1
Barbell squats 5x5
Bent over rows 5x5
Flat bench press 5x5
Phase 2
DT (12 Deadlifts,9 Hang Power Cleans,6 Push Jerks)
Assault run 70cal
DT 5
Assault run 60cal
DT 5
Assault run 50cal
DT 5
Assault run 40cal
DT 5
Assault run 30cal
DT 5
Assault run 20cal
DB 25-30kg
Barbell 50-60k
“Superfood” is a term that gets thrown around a lot in the fitness industry, but nutritionally speaking there is really no such thing.
This term has been adopted as a common marketing phrase, typically to sell products. While some foods are particularly nutrient dense, there is no one “superfood” that serves to be the holy grail of health and disease prevention for every single human being on this planet.
However, there is a food group that provides extremely high quantities of digestible nutrients in a relatively small portion size. These foods and their benefits are often overlooked when it comes to nutritional recommendations, but that’s changing.
In addition, many of these nutrients are essential for optimal performance and hard to come buy from other sources.
If nature packaged and sold a powerhouse multi-vitamin, this would be it.
Meditation is an ancient practice, steeped in Eastern cultural and religious history.
When you think of meditation, you might envisage a monk in orange robes working on his mindfulness game before a chanting session.
If that’s not what you’re doing this weekend, perhaps this kind of practice seems difficult to connect with and to see how it could be helpful.
But there’s a reason why meditation app’s and classes are blowing up in the West.
All of a sudden people are realising how beneficial the practice can be, something Buddhists have known for thousands of years.
MONDAY
SUICIDAL LEG WORKOUT
Todays workout was rough. Train with caution. The part 3 GIANTSET is one from our new signature program.
Part 1
Barbell 5x5
Part 2
Suicide squats / 4 rounds
Barbell xBW
5 front squats
7 Back squats
60 seconds rest each set.
Part 3
Gaint sets / 4 sets
Leg extensions 15
Goblet squat 15
Bodyweight lunges 20
90second rest between rounds
Part 4
12M’EMOM
1:KB swings 16
2:Plate Burpee 14
3:Assault bike 14
TUESDAY
Push - PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10
Dips 3x15
Phase 2
7km Run easy pace.
WEDNESDAY
Pull - Phase 1
BB Deadlifts 10,8,6,4,3,2,1
DB rows 15,12,10,8,30 drop set)
Seated rows 15,12,10,8,30 drop set)
Cable bicep curls 15,12,10,8,30 drop set)
Alternating DB curls 10,8,6,4 each arm
Phase 1
Head to head with a partner.
Complete as fast as possible.
21-15-9
Rower
Burpees
Rest 2 minutes
21-15-9
Toes-to-Bars
Pull ups
THURSDAY
Full body
“YOU GO I GO”
PARTNER WARRIOR WORKOUT
Give this workout a try.
Go as fast as possible with your partner.
Part 1
Assault bike 50 cal
Box over burpee 75
BB push press 75
DB front squats 75
T2B 75
Rest 1 min
Part 2
Assault bike 50cal
Box overs 75
BB OH squat 75
DB clean and press 75
T2B 75
Rest 1 min
Part 3
Assault bike 50 cal
Box jumps 75
BB Thrusters 75
DB Devil press 75
T2B 75
WEIGHT:
20kgDBs
50kg barbell
Our times
(Part1:16.08min)
(Part2:14.34min)
(Part3:8.02min)
FRIDAY
Phase 1
BB Flat bench press 5x5,1xBW max reps
BB Deadlifts 5x5,1xBW max reps
BB Squats 5x5,1xBW max reps
Phase 2
15M Treadmill workout
“Climb to heaven”
Every minute increase the incline starting from 0 to 15. Every minute up the gradient.
Speed starts and stays on 10mph throughout.
Do you find it hard to take a rest day?
You’ve been to the gym 5 days in a row, your body is aching and your nervous system is shot.
But you’ve built momentum and don’t want to stop. More action, more results, right?
While the training piece is undeniably essential to improve performance, it’s through rest and recovery that we reap the benefits of training.
Today, we’re going to examine this in more detail and understand why it’s so important.
