Kickstart Your Fitness Lewis Horsley

How do you optimise your training results?

It's really difficult to optimise your progress if you're turning up the gym and making up your workout on the spot. Of course, you can get some great results early on by doing this. But you might find your progress stalls.

I've found you can get faster results, more enjoyment, a set structure, accountability and better context for your training by having a consistent training programme.



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I'm at the business end of training for my Ironman, so I've really been experiencing the topic of this week's episode.

I've heard a lot that clients say don't have time to do all their training activities. But I've found you've got to set days and times to get these things done.

It's very common to get to the end of a working day and just say I'll do that training or stretching session tomorrow, but then the cycle repeats. You'll probably be just as tired the next day...

So you've got to set dedicated time aside to fit it amongst your lifestyle in a sustainable way!



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Is the reason you're not losing weight actually because you "don't eat enough?"

I've heard this one many times over the years of Personal Training

You may have been following a diet a while in which you initially got results but your progress has started to slow down and now you're thinking...

"Is the reason my weight loss has stalled actually because I don't eat enough calories and my body is storing the calories I do eat as fat"

Well, the problem with this is it goes against evidence of being in a calorie deficit to lose weight



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Not incorporating strength training is that you're not directly isolating muscles to get stronger and make you a stronger runner
I had a client who joined the Kickstart Your Running programme who hadn't done any strength training in a running programme before

He (let's call him Steve) told me that he continually got calf & hamstring issues whenever he did faster intervals or hill reps during his harder more intense sessions

Because running was his main priority, he thought strength training didn't need to be implemented into his routine to improve

Because Steve didn't do any strength training, he persistently got these muscular strains which lead to him having to take 2-3 weeks out every 6 weeks which massively affected his progress in the long term

When we had our initial phone call, I told him I was going to add 2 strength sessions to his programme to isolate these weak muscles

After 12 weeks, the issues had totally gone and he no longer had any problems because the muscles were strong enough to deal with the impact of the more intense sessions



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We all know that fruit & veg are "healthy", but, are there limits on how much we should eat?

The problem with eating TOO much fruit & veg could actually be counter-intuitive to your weight loss (as well as your toilet frequency)

Now I'm not getting carried away saying that you shouldn't eat fruit or veg because that would be a bit stupid considering they have great benefits such as helping us feel fuller for longer and help get in our vitamins/minerals

But, too much of a good thing... isn't good. In today's episode I'll explain why!



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I personally have been a victim of performing every training run like it was a race, and I know you have done it too

The problem with this is that it's going to lead to injuries, burnout, and de-motivation!

Every week I would pluck up the courage to go out for a run knowing fine well that I wanted to beat my previous time from the run before

I did this because I thought that was what I had to do to get better and be a better runner

This lead to getting persistent knee injuries which stopped me from running every few weeks, I felt exhausted after every run which affected my other daily tasks, and I just didn't really enjoy running anymore

This then lead to me slowing down my runs for the majority of my workouts at a pace that was "conversational"

I was then able to reduce the risk of injury, build my aerobic base, and even improved my 5km time by nearly 4 minutes!

If you look at the research of elite athletes, 80% of the time, they train at a "low intensity" for these exact reasons



[FREE] CALORIE CALCULATOR: https://www.horsleyfitness.com/calorie-calculator

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