By Andy Vincent
The podcast currently has 23 episodes available.
In this episode, I discuss the fear of losing strength and muscle when taking a break from training. I explain the process of building strength and muscle, emphasizing the role of the brain and the specific types of training required for different types of strength. I delve into the effects of stopping training, including muscle loss and decreased strength, and I provide insights from research on strength retention.
Chapters
00:00 Understanding the Fear of Losing Strength and Muscle
02:03 The Process of Building Strength and Muscle
05:55 Effects of Stopping Training: Muscle Loss and Strength Decrease
09:38 Maintaining Strength: The Importance of Practicing Exercises
14:34 Low-Dose Stimulus Exercises to Maintain Muscle Tissue
18:02 Staying in Shape: Easier but Still Requires Effort
If you would like help with your training and nutrition, I am taking on new Online Personal Training clients.
https://www.andyvincentpt.com/online-personal-training/
Summary
In this episode, I discuss how to ensure that you don't regain body fat after a diet phase. I explain the concept of moving from a calorie deficit to calorie maintenance. I explain how to retain muscle tissue during weight loss and why there will be initial weight gain when transitioning to maintenance.
00:00 Preventing Weight Regain After a Diet Phase
11:46 The Importance of Resistance Training and Protein
16:45 Understanding the Initial Weight Gain in Maintenance
19:22 Tips for Staying Weight Stable
22:20 Flexibility in Food Consumption During Maintenance
If you would like help with your training and nutrition, apply for 1-on-1 Online Personal Training:
https://www.andyvincentpt.com/online-personal-training/
Note: I made an error in my calculation when creating a weekly calorie target. I state I've multiplied the daily kcal by 12, but obviously, it's times 7. The calculated numbers stated are all correct.
Summary:
In this episode, I explore the topic of “how obsessed do you have to be to get in great shape. He discusses the general reasons people start exercising, such as losing fat and gaining muscle, and the physical attributes considered necessary to be in great shape. I highlight the five important factors to consider: starting point, genetics, lifestyle, biological age and education.
Chapters:
00:00 The Idea of Being Obsessed with Fitness
09:38 Factors That Influence Getting in Great Shape
11:05 The Importance of Recognizing Individual Journeys
15:35 Balancing Dedication and Moderation in Fitness
Summary
In this episode, I discuss the concept of bulking and cutting cycles in the context of muscle building. I explain how bulking periods work to add as much muscle mass as possible and discuss the pros and cons of cutting. I explore the reasons why someone might consider doing a bulking and cutting cycle, the issues with bulking, and the optimal calorie surplus for muscle growth. I also provide insights into tracking progress, regional specificity in training, and personal experiences with bulking and cutting.
Chapters
00:00 Introduction to Bulking and Cutting Cycles
01:05 Definition and Purpose of Bulking
05:50 Optimal Caloric Surplus for Muscle Growth
12:43 Tracking Progress and Regional Specificity
16:51 Personal Experiences with Bulking and Cutting
If you would like to use this approach in your training and nutrition and want tailored help to guide you through the process. Get in touch to discuss working 1-on-1 with me online:
https://www.andyvincentpt.com/online-personal-training/
In this episode of the Smart Strength Training podcast, I discuss sweeteners and their usefulness for weight loss, addressing their impact on blood glucose levels and insulin response. I explore the evidence supporting and against the use of sweeteners for weight loss and also discuss their safety.
Summary:
00:00 Introduction and Overview
02:28 The Impact of Sweeteners on Blood Glucose and Insulin
06:11 Sweeteners and Weight Loss: The Evidence
07:25 Benefits of Sweeteners for Weight Management
09:18 Considerations and Potential Drawbacks of Sweeteners
12:41 The Safety of Sweeteners and the Importance of Moderation
14:08 Conclusion
In this episode of the Smart Strength Training Podcast, I discuss the topic of fasting and whether women should train fasted. Emerging data shows the differences between men and women concerning fasting, including the effects on stress hormones, blood glucose levels, energy fluctuations, and hormone balance. But is this true of shorter duration fasting, and does the type of exercise being performed and women's overall nutrition status, sleep, and stress levels matter?
Summary:
00:00 Introduction
00:41 Topic: Should Women Train Fasted?
03:57 Shorter Duration Fasting and Implications
06:21 Pre-Workout Nutrition and Considerations
07:48 Type of Exercise and Fasting
10:03 Nutrition, Sleep, and Stress Factors
12:27 Who Should Fast and Who Shouldn't
For information about my bespoke online personal training, check out:
https://www.andyvincentpt.com/online-personal-training/
In this episode, I discuss why diets fail and the challenges people face in losing and maintaining weight. If you can see from the outset what causes the biggest issues with weight loss, you can arm yourself with a strategy to ensure success.
Summary:
00:00 Why Diets Fail: Understanding the Challenges
03:48 Adherence and Sustainability: The Key to Success
08:02 Energy Balance and Social Strategies for Weight Management
If you need help with your own training and nutrition, I am available for bespoke 1-on-1 online personal training and nutrition coaching:
https://www.andyvincentpt.com/online-personal-training/
In this episode, I discuss the most overrated and underrated aspects of training, emphasising the importance of simplicity and focusing on the big picture. I cover training splits, celebrity workouts, specific exercise selection, rep and set structures, weight loss workouts, spot reduction, and supplements. I also highlight consistency, workout logs, loading, and rest:
Summary:
00:00 The Overrated Aspects of Training
10:55 The Underrated Aspects of Training
In this episode of the Smart Strength Training Podcast, I discuss gym floor anxiety and how it can be a common experience for many people. I share some of my own recent experience and highlight some common triggers for anxiety. I also give some strategies to overcome gym floor anxiety to help you build confidence.
In This Episode:
00:00 Understanding Gym Floor Anxiety
01:35 Common Triggers for Gym Floor Anxiety
08:21 Building Confidence in the Gym
12:39 The Joy of Seeing Clients Grow in Confidence
This Smart Strength Training Podcast episode discusses the importance of incorporating movement into daily life and the challenges people face. It highlights the sedentary nature of modern lifestyles and the negative impact on health. The concept of metabolism and its components are explained, emphasizing the significance of non-exercise activity thermogenesis (NEAT). The episode also addresses the misconception that walking is not a form of exercise and emphasizes the benefits of walking and other forms of movement. Practical tips for staying active and finding activities one enjoys and can sustain throughout the year.
Chapters
00:00 The Impact of Sedentary Lifestyles
03:06 Understanding Metabolism and NEAT
07:08 Debunking the Myth: Walking as Exercise
08:14 Practical Tips for Incorporating Movement
12:07 The Importance of Finding Sustainable Activities
The podcast currently has 23 episodes available.