What is fitness testing?

The world of supplements is an absolute minefield of pills and powders that are nothing more than a waste of time and money. However, hidden within this industry are a number of supplements, backed up by extensive research, that have been shown time and again to improve both health and training performance. The supplement industry and marketing around certain supplements can lead to money being wasted on supplements that are ineffective or lack the effectiveness that is claimed.

There are a number of research backed supplements that are effective and can be utilised to aid performance in both training and competition. It is important to research specific supplements and how they may assist each individual and their outcomes..

The following blog contains a breakdown of the most evidence-based supplements currently available - what they do, when to take them and the dosage required. This will enable each individual to make an informed decision about which, if any supplements may be of benefit or performance enhancing.

It is important to consider that all supplements, regardless of how effective research has shown them to be, can only ever ‘supplement’ a diet and training program. Supplements will never replace hard, intense training or adherence to a prescribed nutrition protocol.

What is fitness testing?

Fitness testing is a method to identify an individual's fitness level using a number of specific assessments. Fitness tests may be sport specific or more general to identify an individual's competence within a number of components of fitness

There are multiple different fitness tests that can be done to test a range of different components of fitness…

• Strength
• Power
• Capacity
• Endurance

Fitness tests can be expensive laboratory or equipment intensive tests or simple inexpensive field based tests. It is important that no matter which tests are utilised, they are kept consistent, allowing participants to identify their baseline and use the same method to evaluate progress.

There are a number of reasons to test fitness. Ultimately fitness testing comes down to establishing an individual's ability at that moment in time, identifying strengths, highlighting weaknesses and providing information to help build a program to improve from that point onwards. Fitness testing can also help evaluate how effective current training is or has been by analysing progress and identifying an individual's ranking against other individuals or athletes.

What is fitness?

Habits generally account for about 40% of an individual's behaviour. In order to make progress in health, happiness and general life, an understanding of how to build new habits and the functioning of current habits is essential.

A simple strategy can be adopted to build and sustain new and successful habits…

1. Start with an incredibly small habit.

“Make it so easy you can't say no”

Most people are under the illusion that there is a requirement for significant motivation and willpower to build and sustain new habits.

WORKOUT 1

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

6-8-10-12-14-16–14-12-10-8-6
Assault bike
Burpee to touch
Toes to bar

WORKOUT 2

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

WORKOUT 1

Pull - Phase 1

Phase 2

Legs - Phase 1

Push - Phase 1

Arms - Phase 1

WORKOUT 1

Pull - Phase 1

Legs - Phase 1

Push - Phase 1

Arms - Phase 1

When did you start your fitness journey?

My Fitness Journey started when I was around 16. I joined the senior team set up for my Gaelic Football Club and that’s where I got my first insight into the gym with Strength & Conditioning. The Real Journey started when I got a bad injury which meant I couldn’t play much so my focus turned to the gym and that’s when the passion for the gym and fitness began. This then eventually led me to wanting to build my knowledge on fitness and pursue a career in this passion.

How has fitness helped you in other areas of your life?

Fitness has helped me massively in all aspects of life. When I was at my lowest point in life, fitness was one of the main things that pulled me out of it as it gave me something to focus on and it was also an outlet for me. It’s also been the thing that has helped me develop certain skills and disciplines, improve my confidence, improve my self belief, make connections I never would have otherwise. And also, it’s offered me life changing opportunities in life such as become a coach with Physique Academy.

What do you bring to the Physique Academy?

I would like to believe I bring a wide range of things to Physique Academy. I’ve been on both end of the spectrum, so I know exactly how it feels to be in most people’s positions and understand what the journey is like. I bring my own life experiences and journey so far so I can relate to almost everyone. I’m constantly on a journey of self-development, improvement and building my knowledge so I will continue to bring a wide range of skills to the team.

Why should people join the Physique Academy?

I have been through the Physique Academy process myself and I can safely say it’s a life changing program. At Physique Academy, I believe we are truly unique in what we do and offer. Physique Academy is a community of guys all pushing, motivation and inspiring each other to better themselves. We make sure that each client has as many tools, resources and support as they need to achieve a life changing transformation. Not just physically, but mentally and in all areas. We care about your goals just as much as you do. We make sure that you reach these goals while also educating you along the way. We’ve got your back no matter what you’re looking to achieve.

+

+

+

WORKOUT 1

Legs - Phase 1

Push Phase 1

Phase 2

WORKOUT 1

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

Phase 2

15 BB Thrusters
30 wall balls
500 meter rower
15 BB Clean & press
30 wall balls
500 meter rower
15 BB thrusters
30 db snatch
500 meter rower
15 BB Clean and press
30 db snatch
500 meter rower

Weights:
Barbell @50kg
Dumbbell @22.5kg
Wall ball @6kg

What is fitness?

‘What is fitness?’ - a question commonly asked within the fitness industry, but one which is often answered subjectively or inexplicitly. At Physique Academy, our training processes are constantly being improved to support the training and progress of the fitness of each individual, making it important to give an objective definition of fitness.

Physique Academy measures fitness as the average of 4 attributes: strength, power, capacity, and endurance. This is objective and measurable. It is what our fitness testing is based upon and allows us to test each component individually to calculate the overall fitness of an individual, offering them insight into which areas they might need to improve, and providing objective measurements to progress upon. This definition can further be deconstructed by individually defining each attribute.

• Strength = the ability to generate maximum force.
• Power = the ability to generate maximum work in the shortest time period.
• Capacity = the ability to maintain high work output over a prolonged time period.
• Endurance = the ability to maintain high work output sustainably.

Energy Systems

The body adapts to different situations in life by producing energy in three different ways to most effectively meet the demands. Fitness is our body's ability to meet the demands of life. This is why three of the fitness attributes are closely tied to the three main energy systems.

• The Anaerobic Alactic (ATP-CP) Energy System is required for high intensity and short durations. This system utilises your body’s CP (creatine phosphate) stores to generate huge amounts of energy for short durations. This is the dominant system tested when performing the power attribute of fitness.
• The Anaerobic Lactic (Glycolytic) Energy System is required for short to medium intensity situations lasting from 10 seconds to a max of approximately 90 seconds. This system utilises glucose that comes from carbohydrates to generate energy and is the preferred energy source for high intensity exercise. This is the dominant system tested when performing the capacity attribute of fitness.
• The Aerobic Energy System is required for low intensity and long duration situations. The aerobic system requires oxygen and is what is used for day-to-day activities. Any activity over a minute in duration will begin to utilise the aerobic energy system, it will become more dominant the longer the activity. This system is tested when performing the endurance attribute of fitness.

There are two opposing mindsets which can be adopted in our approach to life;

• A growth mindset
• A fixed mindset.

The significant differences between a growth mindset and fixed mindset can be highlighted in a simple table:

WORKOUT 1

Legs - Phase 1

Phase 2

Push - Phase 1

WORKOUT 1

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

1000m Ski erg
30 Barbell squat clean @40kg
800m Ski erg
30 Barbell thrusters
600m Ski erg
30 hang power clean @40kg
400m Ski erg
30 Push press @40kg
200m Ski erg

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6
BB Military press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Close stance push ups 3 sets x max reps

Phase 2

5 Rounds
500m Ski erg
20 Ghd sit ups
20 box jump overs

Electrolytes are minerals dissolved in water or other bodily fluids that carry an electric charge. They include sodium, potassium, calcium, magnesium and phosphate. Electrolytes are essential for the basic cellular functioning of the human body.

Sodium

Sodium is essential for the proper functioning of the human body. Sodium plays important roles in the body…

• Maintaining cellular homeostasis
• Maintaining extracellular fluid volume
• Regulating blood pressure
• Controlling overall electrolyte balance

An individual's general sodium serum levels should fall  between 135 to 145 mmol/L. Hyponatremia occurs when an individual's sodium levels fall below 135 mmol/L and is a condition whereby the balance of water is in excess of the balance of salt in the body. The result of hyponatremia may be symptoms such as headaches, confusion, nausea, delirium, muscle cramps, seizure, coma, and/or death. Hypernatremia occurs when an individual’s sodium levels rise above 145 mmol/L and is a condition whereby the balance of water is in deficit of the balance of salt in the body. The result of hypernatremia may be symptoms such as severe thirst, rapid breathing, sleeping difficulty, restlessness, muscle twitching, seizures, coma, and/or death.

General recommendations for sodium consumption is less than 2,300mg per day. There are a number of simple ways that an individual may be able to decrease the sodium levels, such as eating more vegetables, avoiding highly processed foods, finding ‘low sodium’ or ‘no added salt’ substitutes and replacing salt with low sodium seasoning. On the other hand, if an individual has low sodium levels, they may want to gradually add more salt to their diet.

Progressive overload simply means doing more over time. This can mean more weight over time, more reps over time, or more sets over time. There are many other ways to progressively overload the body which will be highlighted within this blog.

Although progressive overload is straightforward, simply telling someone to add 10 more kg or do two more reps with the same weight is not sustainable. There is a huge gap in fitness ability from person to person. If you are just starting training, you are likely to see huge gains in the first few months of adherence to a training program, however, as you start plateauing or reaching peak performance, the protocol becomes more complex. Therefore, it is impossible to offer a blanket prescription for progressive overload. There are 10 guidelines which can be followed in order to maximise your results from progressive overload

1. Progressive overload starts with perfect form

• When starting a specific movement, it is important to move the weight with perfect technique.
• The weight you can lift with perfect form is the weight that you should start with and look to build upon over time.
• If your form deteriorates, this indicates that you are not strong enough to lift the weight.
• Progress weights slowly over time to build strength and muscle whilst avoiding injury

2. Progressive overload methods vary with training experience

• Methods to progressively overload will be different based on training age, gender and other individual differences.
• Beginners may be required to progressively overload by learning to perform an exercise correctly and improving form gradually over time.

There are many ways to improve your mental health, physical health, and performance. There are five things we all should strive to do every 24 hours, and they form the basis of mental health, physical health and performance. The implementation of these five elements every 24 hours we place ourselves in the best possible position to thrive and overcome any challenges….

01 Sleep

• Mental health: Lack of sleep has been linked to an increased risk of developing depression, anxiety, and other mental health disorders. It can also lead to irritability, mood swings, and difficulty with cognitive tasks such as decision-making and problem-solving.
• Physical health: During sleep, the body repairs and restores tissues, muscles, and organs. Lack of sleep has been linked to an increased risk of developing chronic conditions such as heart disease, diabetes, and obesity. It can also weaken the immune system, making individuals more susceptible to illness and infections.
• Memory and learning: Sleep plays a vital role in consolidating memories and processing new information, which is important for learning and retaining new information.
• Athletic performance: Lack of sleep can lead to decreased endurance, slower reaction times, and reduced accuracy, all of which can negatively impact athletic performance.
• Mood and stress: Getting enough sleep is important for regulating mood and reducing stress. Sleep deprivation can lead to increased levels of stress and anxiety, making it harder for individuals to cope with daily stressors.

To promote good sleep, it's recommended that adults get between 7-9 hours of sleep per night. Establishing good sleep habits such as going to bed and waking up at consistent times, avoiding electronics before bed, and creating a comfortable sleep environment can help promote better sleep and improve overall health and well-being.

02 Sunlight

• Vitamin D: Sunlight is the primary source of vitamin D, which is crucial for healthy bones, teeth, and muscles. It also helps regulate the immune system, reduce inflammation, and improve mood.
• Mental health: Exposure to sunlight has been shown to boost mood and reduce symptoms of depression. This is thought to be due to the release of serotonin, a neurotransmitter that regulates mood.
• Sleep: Sunlight exposure helps regulate our circadian rhythm, which influences our sleep patterns. This can lead to better sleep quality and reduced insomnia.

It's essential to note that too much exposure to sunlight can be harmful to our health, increasing the risk of skin cancer and premature ageing. It's best to aim for moderate sunlight exposure, particularly in the morning or late afternoon when the sun's rays are less intense. Additionally, wearing protective clothing and using sunscreen is crucial when spending time outdoors.

03 Movement

• Physical health: Regular movement, such as walking, jogging, or strength training, can help maintain a healthy weight, improve cardiovascular health, build muscle and bone strength, and reduce the risk of chronic diseases such as diabetes, hypertension, and heart disease.
• Mental health: Movement has been shown to reduce symptoms of anxiety and depression, improve mood, and boost cognitive function. It can also increase self-esteem, reduce stress, and improve sleep quality.
• Brain health: Movement can promote neuroplasticity, which is the brain's ability to form and reorganise connections between neurons. This can lead to improved cognitive function and a reduced risk of age-related cognitive decline.

It's essential to note that movement doesn't have to be intense or time-consuming to be beneficial. Even small amounts of movement throughout the day, such as taking short walks or doing household chores, can be beneficial. The key is to find movement that you enjoy and can incorporate into your daily routine. Additionally, it's important to consult with a healthcare provider before starting a new exercise program, particularly if you have a chronic health condition or injury.

By incorporating regular movement into our daily lives, we can enjoy improved physical health, better mental well-being, and a better quality of life

Caffeine is a naturally occurring stimulant that belongs to a class of compounds known as xanthines. It can be found in a number of natural products, but also produced synthetically.

Caffeine works by blocking the action of a neurotransmitter called adenosine, which is responsible for promoting sleep and suppressing arousal. By blocking the action of adenosine, caffeine can increase alertness, reduce fatigue, and improve cognitive performance.

Caffeine is classified as a psychoactive drug because it affects the central nervous system, and it has both positive and negative effects on the body depending on the dose and individual tolerance. At low to moderate doses, caffeine can have beneficial effects such as improved cognitive function, increased endurance, and enhanced mood. However, at high doses, caffeine can cause negative side effects such as anxiety and insomnia.

Caffeine is widely consumed and has a number of performance benefits.

1. Spare muscle glycogen. Caffeine helps the body utilise fat as a fuel source instead of relying on glycogen stores. Caffeine increases fat oxidation and decreases muscle glycogen breakdown by increasing the breakdown of fatty acids, which are then used as a fuel source during exercise. This leads to reduced reliance on glycogen stores, sparing them for later use. In addition, caffeine Improves insulin sensitivity which can help the body use glucose more efficiently and spare muscle glycogen. Overall, through sparing muscle glycogen, caffeine can be particularly beneficial for endurance athletes who need to maintain their glycogen stores over long periods of exercise.

2. Increase muscle activation. Caffeine has been shown to increase muscle activation during exercise, particularly in high-intensity and strength training activities. This effect occurs as an effect of caffeine whereby it…

• Increases central nervous system stimulation resulting in an increase in muscle activation and improved performance.
• Decreases perceived exertion allowing individuals to push harder and activate their muscles to a greater degree.
• Enhances motor unit recruitment leading to more muscle fibers being activated during exercise.
• Improves muscle contractility causing muscles to contract more efficiently and with greater force.

3. Increase alertness and improve decision making. Caffeine has a number of beneficial cognitive functions which may have a positive impact on performance.

• Blocks adenosine receptors: Adenosine is a chemical in the brain that is associated with sleep and relaxation. Caffeine blocks adenosine receptors, which can increase alertness and reduce feelings of fatigue.
• Increases dopamine levels: Dopamine is a neurotransmitter that is associated with feelings of pleasure and reward, and it can improve motivation and decision making.
• Improves cognitive function; including attention, reaction time, and memory.
• Enhances mood: Increasing levels of neurotransmitters such as dopamine, serotonin, and norepinephrine can help individuals feel more positive and motivated.

4. Improve endurance. The impact of caffeine on endurance is significant and has been identified through the following mechanisms…

• Increases fat oxidation
• Reduces perceived exertion
• Enhances muscle activation
• Improves respiratory function
• Increases pain threshold

5. Reduce the rating of perceived exertion (RPE). This means that individuals feel like they are exerting less effort even when they are performing at the same intensity. Rate of perceived exertion is a subjective measure of how hard someone feels like they are working during exercise or physical activity. RPE is typically measured on a scale of 0 to 10, with 0 indicating no effort at all and 10 indicating maximum effort. Caffeine reduces RPE as it blocks adenosine receptors, enhances pain tolerance and enhances motor unit recruitment. The overall effect is an athlete may be able to push harder for a longer period of time within training and competition.

Overall, there are a huge number of benefits from the consumption of caffeine in order to enhance performance. However, it's worth noting that the effects of caffeine can vary depending on the individual and the amount consumed. Excessive consumption of caffeine can also have negative effects, such as insomnia, and increased heart rate. It's important to consume caffeine in moderation and to be aware of your individual tolerance levels. The recommended dose varies by body weight, but it’s typically about 200–400 mg, taken 30–60 minutes before a workout.

Congratulations to our client of the month Tom Ward. Tom has been working with coach Jamie Gorse to get expert level of guidance and to help with accountability around his food and training. Know feeling in the best shape of his life, Tom continues his journey with the Physique Academy into his next phase go above and beyond what he first set out to achieve. He has taken his physique to a whole new level losing 35lbs in the process.

Take a look below to see our short interview with our client of the month.

When did you join the Physique Academy?

July 2022

Why did you join Physique Academy?

I needed guidance and accountability to turn my fitness/health around, I used to play a lot of sport, but everything dropped off during COVID, so I was in bad shape.