13 episodes
Smart Strength Training Podcast Andy Vincent
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- Health & Fitness
The world of fitness can seem confusing.
There are so many opinions and so much conflicting information.
How do you know what's right for you?
Welcome to the Smart Strength Training Podcast.
A series that tries to cut through the noise to give you a no B/S approach to training, nutrition, mindset and practical tips to help you on your way to staying consistent and seeing results.
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What You Think You Know About Muscle Soreness Is Wrong
In this week's podcast, I discuss muscle soreness and its relationship to muscle growth. Delayed-onset muscle soreness (DOMS) is often misunderstood and is not necessarily an indicator of a good workout. I explain muscle damage and recovery and discuss what truly is the primary driver of muscle growth. I unpack the type of training that is effective and why a focus on progressive overload while limiting excessive soreness is key.
In this episode:
00:00 Understanding Muscle Soreness01:30 The Role of Muscle Damage and Recovery08:05 Factors Contributing to Muscle Soreness09:26 The Importance of Progressive Overload10:30 Limiting Excessive Soreness
If you need help maximizing your training while minimizing soreness, click the link below to find out more about my 1-on-1 online personal training.
https://www.andyvincentpt.com/online-personal-training/ -
Does Cardio Affect Your Ability To Build Muscle?
In podcast episode 11, I explore whether doing too much cardio affects one's ability to build muscle. The concept of concurrent training, which involves combining strength training and cardiovascular training, is discussed, as well as the interference effect, where cardio can disrupt the pathways required for building muscle. I also explain why not all cardio is equal and I explain strategies for mitigating the interference effect to ensure you can build muscle at the same time as doing a fairly high level of conditioning.
In This Episode:
00:00 Introduction: Does Doing Too Much Cardio Affect Muscle Building?
00:59 Understanding the Interference Effect in Concurrent Training
06:19 Strategies for Mitigating the Interference Effect
If you need help balancing strength training with conditioning in your own workouts, check out my 1-on-1 online personal training program:
http://www.andyvincentpt.com/online-personal-training/ -
How To Lose Weight Without Tracking Calories?
In this podcast, I am following up on the last episode by discussing how to lose weight and body fat without tracking calories. There are some obvious problems with tracking calories: inaccuracy in the numbers can cause anxiety and potentially lead to disordered eating behaviours. And we know why diets generally don't work. In this episode, I will give you strategies for weight loss without tracking.
In this episode:
01:52 Why Diets Don't Work
04:06 The Importance of Weight Management
07:45 Low Hanging Fruit Approach
09:38 Focusing on Energy Dense Elements
14:13 Keeping Meal Volume High
16:01 The Role of Protein
16:31 Including Fruit and Vegetables
19:23 Avoiding a Reactive Approach
22:00 Long-Term Weight Management -
Do Calories Matter?
In this episode of The Smart Strength Training Podcast, I explore the controversy surrounding calories and whether they matter for weight loss. I address the main arguments against the calories in versus calories out model and discuss the role of hormones, nutrient quality, and genetics in weight management.
In this episode:
00:40 Arguments against Calories
03:33 Calories as Energy
04:02 Energy Balance Equation
05:30 Lack of Nuance in the Calorie Conversation
07:14 Importance of Nutrient Quality
08:12 The Carb Insulin Model
09:36 Role of Hormones in Weight Gain
11:00 Genetics and Behavioral Factors -
Reverse Dieting, Does It Sound Too Good To Be True?
In this episode, I am talking about the popular trend of reverse dieting. I’ll examine the claims and terminology associated with reverse dieting and review the research. I will explain in what situation reverse dieting could be a good idea and when reverse dieting is definitely not something to consider.
In this episode:
00:54 What is Reverse Dieting?
02:22 Claims and Terminology
03:48 Origin of Reverse Dieting
06:37 Managing Weight Regain
08:06 Debunking Claims
12:46 When Reverse Dieting Could Be Sensible
15:59 Who Should Consider Reverse Dieting -
How To Create Your Own Strength Training Workout
In this episode, I discuss creating your strength training workout. The average gym goer still walks into the gym with no plan or an app or random program. In the episode, I emphasise the importance of understanding exercise categorization, explain how to determine the number of exercises to do, discuss different training splits, total workload, the significance of exercise, training periodisation, and how to avoid junk volume.
In this episode:
01:01 Exercise Categorization: Lower Body
02:26 Exercise Categorization: Upper Body
03:22 Determining the Number of Exercises
05:15 Training Splits
06:42 Choosing Exercises and Managing Workload
09:24 Exercise Placement and Recovery
13:00 Program Duration and Making Changes
15:23 Avoiding Junk Volume and Focusing on Quality
16:52 Summary and Importance of Consistency
If you would like to help with creating a tailored training program for your body and goals. Check out my 1-on-1 online personal training and nutrition coaching: