Personal Training 101

There are no gains to be made in the realm of fitness without some good quality shut eye! The most underrated step in getting in shape, improving your sleep will unlock a world of potential you never knew possible.


Our very own Miss BQ breaks down the science behind the importance of sleep, and offers tips on how to improve your sleep starting tonight!



1. Ogilvie, R. P., & Patel, S. R. (2017). The epidemiology of sleep and obesity. Sleep health, 3(5), 383–388. https://doi.org/10.1016/j.sleh.2017.07.013

2. Flegal, K. M., Kruszon-Moran, D., Carroll, M. D., Fryar, C. D., & Ogden, C. L. (2016). Trends in Obesity Among Adults in the United States, 2005 to 2014. JAMA, 315(21), 2284–2291.https://doi.org/10.1001/jama.2016.6458 

3. Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of internal medicine, 141(11), 846–850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008 

4. Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. Nature communications, 4, 2259. https://doi.org/10.1038/ncomms3259 

5. Hanlon, E. C., Tasali, E., Leproult, R., Stuhr, K. L., Doncheck, E., de Wit, H., Hillard, C. J., & Van Cauter, E. (2016). Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol. Sleep, 39(3), 653–664. https://doi.org/10.5665/sleep.5546 

6. Nixon, J. P., Mavanji, V., Butterick, T. A., Billington, C. J., Kotz, C. M., & Teske, J. A. (2015). Sleep disorders, obesity, and aging: the role of orexin. Ageing research reviews, 20, 63–73. https://doi.org/10.1016/j.arr.2014.11.001

7. Metabolism: MedlinePlus Medical Encyclopedia. (2018, July 12). Retrieved October 06, 2020, fromhttps://medlineplus.gov/ency/article/002257.htm 

8. A.D.A.M. Medical Encyclopedia. (2018, April 23). Can you boost your metabolism?. Retrieved September 10, 2020, from https://medlineplus.gov/ency/patientinstructions/000893.htm 

Learn how to create your own diet plan using your current and desired metrics!

Our very own BQ takes you through each step of the process, as  well as a quick FAQ at the end. Follow these six easy steps to get the body of your dreams!




Citations

Factors that influence basic metabolic rate

1. Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.

Optimum Protein Consumption for fat loss, muscle building, general health

1. Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. PMID: 31482093; PMCID: PMC6710320.

2. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults British Journal of Sports Medicine 2018;52:376-384.

3. Slater G, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. J Sports Sci. 2011;29 Suppl 1:S67-77. doi: 10.1080/02640414.2011.574722. Epub 2011 Jun 12. PMID: 21660839.

How to calculate calories burnt doing anything

1. Calorie Burners: Activities that turn up the heat. American Council on Exercise.  Li SSW, Chan OHT, Ng TY, et al. Gender Differences in Energy Expenditure During Walking With Backpack and Double-Pack Loads. Hum Factors. 2018;:18720818799190. doi:10.1177/0018720818799190

2. Chang CH, Lin KC, Ho CS, Huang CC. Accuracy of the energy expenditure during uphill exercise measured by the Waist-worn ActiGraph. J Exerc Sci Fit. 2019;17(2):62-66. doi:10.1016/j.jesf.2019.01.003

3. Champagne CM, Broyles ST, Moran LD, et al. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011;111(12):1826-35. doi:10.1016/j.jada.2011.09.014

How to build muscle; the science behind progressive overload

Schoenfeld, Brad J The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training, Journal of Strength and Conditioning Research: October 2010 - Volume 24 - Issue 10 - p 2857-2872  doi: 10.1519/JSC.0b013e3181e840f3 

Even in 2021, there are those that think that by training their upper bodies like men, Women  will become "bulky" in the process. 

Our very own BQ Fit breaking down the steps you need to do in order to successfully rehab and recover any minor injury.  Live to fight another day warriors!

Are your ab routines really worth your precious time in the gym? We cover in detail.

We break down the Glutes into their separate components, then go over our top 5 exercises to grow a bigger, rounder, and stronger booty!

The Ultimate DO NOT DO List when working out a public gym!

The Importance of Nose Breathing!
A quick explanation of the science behind Nose Breathing VS Mouth Breathing, based off the science in the latest book on human respiration, The Oxygen Advantage by Patrick McKeown. Change your performance and life overnight with this vital knowledge. 

The Best Exercises Targeting Each Muscle Group

Broken down for Beginner and Advanced Lifters

Ultimate Advanced Leg Day Routine

3 Sets of 3-10 reps   

1) Barbell Back Squat
2) Romanian Dead lift
3) Barbell Hip thrust
4) Leg Press/Hex Bar Dead lift
5) Reverse Lunges
6) Step Ups
7) Hamstring Curls