By Andy Vincent
The podcast currently has 26 episodes available.
Summary
In this episode, I discuss whether now is the right time to start a diet. I emphasise the importance of considering upcoming life challenges and stress that dieting for fat loss differs from simply eating healthily. I outline the need for a solid foundation of healthy eating habits before entering a dieting phase and highlight the significance of planning and strategising around social events and stressors. I also discuss the benefits of breaking up dieting phases with maintenance periods to enhance sustainability and motivation.
Chapters
00:00 Is Now the Right Time to Diet?
03:15 Understanding the Challenges of Dieting
06:54 Strategizing Your Diet Phases
10:47 Navigating Maintenance Phases and Weight Stability
Summary
In this episode of the Smart Strength Training Podcast, I delve into the topic of training to failure, exploring its implications for strength and hypertrophy training. My conversation highlights the risks associated with training to failure, particularly in terms of form and injury prevention. I talk about the importance of skill development, exercise standardisation, and progressive overload in achieving training goals.
Chapters
00:00 Introduction to Training to Failure
04:43 Understanding Strength vs. Hypertrophy Training
10:32 The Risks of Training to Failure
12:50 Practical Applications and Recommendations
16:09 Conclusion and Key Takeaways
For help with your training and nutrition, I am opening up coaching spots in January 2025. Fill in the application form to join the waitlist:
https://www.andyvincentpt.com/online-personal-training/
In this episode of the Smart Strength Training podcast, I discuss the common belief that running is bad for your knees and explore the nuances of running-related injuries. I emphasise the importance of understanding how the body adapts to running, the significance of gradual progression in training, and the role of proper footwear. I also discuss the debate around barefoot running and give practical tips for safe running practices.
Summary
00:00 Introduction to Running and Joint Health
02:51 Understanding Injury Risks in Running
06:08 The Importance of Gradual Progression
09:01 Footwear and Its Impact on Running
12:04 The Debate on Barefoot Running
14:55 Key Takeaways for Safe Running Practices
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/
The podcast currently has 26 episodes available.