Summary

In this episode, I discuss effective strategies for dining out while dieting, focusing on how to make informed choices that align with weight loss goals. I emphasise the importance of understanding energy density in restaurant foods, planning meals ahead, and negotiating menu options to enjoy dining experiences without compromising dietary objectives.

Chapters

00:00 Navigating Restaurant Choices While Dieting

02:47 Strategies for Smart Eating Out

05:58 Making Informed Menu Choices

08:49 Negotiating Energy Density in Meals

12:11 Finding Balance and Enjoyment in Dining

If you would like help putting this into practice with your life, I am taking on Online Personal Training clients - check out my website below: 

https://www.andyvincentpt.com/

In this episode of The Smart Strength Training podcast, I try to normalise niggles and injuries. I discuss what to do in the first 24–72 hours, and then go through strategies to both train around the injury—working on unaffected joints and muscles—as well as possibly training the joint directly.

This episode doesn’t go into rehab specific to any one injury, but instead focuses on how to direct your training towards the other parts of the body that you can train. I also touch on the important topic of psychology when it comes to injury, and highlight some of the common pitfalls people fall into when it comes to their approach to working out with an injury.

If you need help training around a current niggle or injury - I am availble for online training, check out:

https://www.andyvincentpt.com/online-personal-training-application-form/

In this episode of the Smart Strength Training Podcast, I discuss the key reasons why people might not be seeing results when it comes to building muscle. I cover the expected rates of muscle gain for both men and women, along with crucial factors such as fueling, training intensity, and other key elements of an effective training program.

If you need help optimising your training, ensure you get the most out of your sessions to support your muscle-building goals. I’m available for online coaching. Check out the application below:

https://www.andyvincentpt.com/online-personal-training-application-form/

In this episode of the Smart Strength Training Podcast, I discuss how creatine works in the body, in what situations creatine supplementation is advisable, and emerging research into brain health and cognition. I also address common myths and concerns surrounding creatine supplementation and provide insight into recommended dosages.

In this episode of the Smart Strength Training Podcast, I delve into the world of supplements, exploring their effectiveness, safety, and the current concerns surrounding them. I discusses the hierarchy of supplements, categorising them into tiers based on their research backing and effectiveness. Additionally, I emphasise the importance of safety and regulation in the supplement industry, particularly regarding contamination and heavy metals.

Chapters

00:00 Introduction to Supplements and Their Importance

01:09 Understanding the Hierarchy of Supplements

04:38 Top Tier Supplements: Proven Effectiveness

10:47 Context-Dependent Supplements: When to Use Them

15:58 Tier Three Supplements: Minimal Evidence and Niche Cases

16:28 Safety and Regulation in the Supplement Industry

21:28 Final Thoughts on Supplementation

In this episode of the Smart Strength Training Podcast, I discuss the various methods of tracking fitness progress, focusing on weight loss, fat loss, and muscle gain. I emphasise the importance of understanding the reliability and accuracy of different measurement techniques, including scale weight, bioelectrical impedance, circumference measurements, progress photos, skin fold callipers, strength metrics, and subjective measures. I also touch on high-end technologies and emerging tools in body measurement, providing listeners with a comprehensive overview of how to track their fitness journey effectively.

Chapters

00:00 Introduction to Tracking Progression

02:15 Common Measurement Methods for Progression

10:16 Understanding the Limitations of Measurements

19:11 Best Practices for Tracking Progression

Summary

In this episode of the Smart Strength Training Podcast, I delve into the science of protein, its essential role in muscle growth and repair, and how to optimise protein intake for strength training. I discuss the importance of understanding muscle protein synthesis, the recommendations for daily protein intake, and the significance of protein timing and distribution. Additionally, I address common misconceptions about protein consumption and emphasise the need for a balanced approach to dietary protein, particularly for different demographics such as older adults and those on plant-based diets.

Chapters

00:00 Understanding Protein: The Basics

09:06 Optimizing Protein Intake: Recommendations and Strategies

22:18 Common Misconceptions and Final Thoughts on Protein

Summary

In this episode of the Smart Strength podcast, I discuss effective strategies for achieving sustainable weight loss in the new year, emphasising the importance of shifting the mindset from merely losing weight to maintaining a stable weight, understanding energy balance through BMR and TDEE, and planning a weight loss phase that is realistic and manageable. Key nutritional strategies include focusing on protein and fibre to manage hunger while also incorporating exercise to preserve muscle mass. 

Chapters

00:00 New Year, New Goals: Setting the Stage for Weight Loss

02:48 Mindset Shift: From Weight Loss to Weight Stability

06:00 Understanding Energy Balance: BMR and TDEE Explained

08:52 Planning Your Weight Loss Phase: Duration and Strategy

12:13 Nutrition Fundamentals: Protein, Fiber, and Satiety

15:06 Exercise and Its Role in Weight Management

17:57 Key Takeaways: Sustainable Weight Loss Strategies

If you need help incorporating the strategies from today's podcast, I have some limited availability for new clients to enrol this new year. 

https://www.andyvincentpt.com/online-personal-training-application-form/

Mifflin St. Jeor Calculator (TDEE & BMR):

https://www.inchcalculator.com/mifflin-st-jeor-calculator/

In this episode, I discuss whether teenagers should lift weights, addressing common myths and misconceptions surrounding resistance training for adolescents. Highlighting the importance of understanding growth plates, the actual risks of injury, and the numerous benefits of strength training for young individuals. Overall, in this episode, I advocate for the safe inclusion of resistance training in teenagers' fitness routines.

Chapters

00:00 Introduction to the Topic of Teen Weightlifting

06:13 Benefits of Resistance Training for Teens

11:57 Addressing Common Concerns and Misconceptions