<![CDATA[UK FITNESS PERSONAL TRAINING / Personal Trainer Aberdeen - BLOG]]>Wed, 15 Apr 2026 18:02:28 +0100Weebly<![CDATA[Perspectives Into The Experience of Successful, Substantial Long-term Weight-Loss Maintenance]]>Mon, 08 Mar 2021 14:16:14 GMThttps://www.ukfitnesspersonaltraining.com/blog/perspectives-into-the-experience-of-successful-substantial-long-term-weight-loss-maintenanceResearch has shown that short-term weight loss utilising a variety of approaches can be successful, yet more than 80% of successful individuals experience weight regain after 1 year and 85% after 2 years and over 95% after 3 years .
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Majority of weight re-gainers gain more weight following successful short-term weight loss than they lost while dieting. Conversely, successful weight loss maintainers who have managed to maintain their weight loss for over 2 years are also more likely to maintain their weight loss over the subsequent 5 to 10 years.
The first part of any diet or weight loss plan many people will find is the easy part, this is when the weight comes off and motivation is higher. Then it gets progressively harder- results slow down, hunger may kick in, effort goes up which leads many people to go back to old habits and give up.  We see a lot of before and after pics in the media and social media of say 6/10/12 week weight loss stories giving the impression weight loss is easy- but rarely see a year or so down the line.  We can remember they early successes of our own weight loss and these before and after pics giving the impression weight loss is easy but wondering why they cannot sustain it.

What strategies are used by individuals who have achieved sustained weight loss?

Spreckley et al systematically evaluated qualitative studies focusing on the accounts of individuals who have achieved sustained weight loss to create a comprehensive picture of the experience of sustainable weight loss. They analysed the experiences, challenges and strategies utilized by successful weight loss maintainers with the objective to gain comprehensive insights based on personal accounts.

Themes that emerged frequently centred around the importance of continuous monitoring and personalized, continuously evolving goal setting. This was driven by sustained motivation, often fuelled by encouraging experiences, while resisting challenges and enduring potentially discouraging experiences.

IMPLICATIONS FOR PRACTICE

  • Help individuals create clear, structured plans and an overall framework that is achievable and sustainable within their individual setting as this appears to be the foundation for achieving sustained weight loss maintenance. 

  • Strategies within that include providing tools that enable calorie and portion monitoring, recommending regular weighing and meal planning, using visual tools like progress pictures and reminders to stay motivated and having clear relapse protocols. Participants frequently mentioned appreciating feedback and support as well as group and peer support so providing a clear, consistent feedback structure and a peer support system are advisable components for treatment programmes.
 
  • Participants also consistently noted- Having clear, personalized activity and eating goals that were continuously prioritized, reassessed and adjusted helped them stay on track and feel in control. This was particularly useful when faced with extrinsic challenges to regular routines like holidays, celebrations, work and personal stress as well as being encouraged to overconsume by unsupportive peers, which was a frequent occurrence.
 
  • Unforeseen life events like a death or divorce were also mentioned as potential threats to weight loss maintenance as this frequently led to participants resorting to emotional eating as a coping mechanism. These elements will need to be taken into account when devising treatment protocols to enhance weight loss maintenance.
 
  • It is equally beneficial for to understand the underlying dynamics of successful weight loss maintenance- including that participants were strongly motivated by their desire to improve their self-image, strengthen their self-confidence as well as gain better social opportunities, ranging from personal relationships to career opportunities.
 
Having the chance to experience a reinvention of themselves within previously inaccessible communities and creating a new identity was seen as profoundly motivating.
 
Participants spoke of having a second chance in life and were fearful of losing this opportunity. Thus, the fear of regain was ever present for a significant number of participants. 
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References
  • ​Spreckley et al (2021). Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review. International Journal of Qualitative Studies on Health and Well-being. Volume 16, 2021 - Issue 1https://www.tandfonline.com/doi/full/10.1080/17482631.2020.1862481?scroll=top&needAccess=true


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Jamie Miller- Personal Trainer
UK Fitness Personal Training
Aberdeen
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FITNESS, NUTRITION & PERSONAL TRAINING
]]><![CDATA[Lack of Time To Exercise?]]>Mon, 10 Aug 2020 14:40:18 GMThttps://www.ukfitnesspersonaltraining.com/blog/lack-of-time-to-exercise
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Research shows that regular physical activity offers numerous health benefits including
 but not limited to-
  • prevention of weight gain
  • regulation of blood pressure
  • management of anxiety and depression 

Despite the well document benefits of regular physical activity many people still don not get enough. One of the reasons often cited as to why they don't is lack of time.

However many people will spend hours and hours in front of a screen. As we can see above people in the UK spend on average around 2 hours, 34 mins a day online on a smart phone, around 39 mins a day on social media and a whopping 3 hours 15 mins online in total (Ofcom).

The average UK adult watches around 3.73 hours of TV per day.

The Average weekly time spent watching Netflix is  7 hours 21 mins (Statista).

The American College of Sports Medicine recommends -

At least 30 mins per day/ 5 days per week moderate physical activity  - or at least 150 mins per week.

Or if preferred

​Vigorous intensity aerobic activity 25 mins per day/ 3days a week minimum or at least 75 mins per week in total.

The moderate intensity aerobic physical activity can be anything that gets you moving. It can include things such as walking, chores, gardening, playing with the kids, gardening etc. You don't even have to do the whole 30 mins at once, it can be broken down into smaller segments if preferred.

How much time do you spend in front of a screen? Watching rubbish, mindlessly scrolling though your phone or tablet wasting away minutes and hours, when instead you could be doing some physical activity?
Jamie Miller- Personal Trainer
UK Fitness Personal Training
Aberdeen
FITNESS. NUTRITION & PERSONAL TRAINING
]]><![CDATA[Physical Activity Recommendations For Healthy Adults]]>Thu, 06 Aug 2020 12:08:40 GMThttps://www.ukfitnesspersonaltraining.com/blog/physical-activity-recommendations-for-healthy-adultsResearch Shows that regular physical activity offers numerous health benefits including, but not limited to - 
The regulation of blood pressure, management of anxiety and depression and the prevention of weight gain.

The American College of Sports Medicine (ACSM) provides recommendations and guidelines for physical activity and exercise based on the latest science and insights from health professionals.
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When starting out you don't have to adopt an elaborate exercise program to get results. You can start by getting a general idea of your current fitness level and take it from there. Identify the exercise programs and/or activities that you feel will help you reach the fitness levels you want. You don't need to choose something that doesn't interest you or you find a chore to do.

Find something that suits you, foe example-

If you like the social aspect you could look for a sports team/sports training, try martial arts or combat sports, join fitness classes (spin, aerobics, Meta-fit, yoga, Pilates, dance, running clubs etc), find a gym buddy or a personal trainer.

If you prefer something more private you could join a gym, do weight training, hire a personal trainer, go running, cycling etc.

To get your 30 mins per day/5 days a week moderate intensity aerobic physical activity anything that gets you moving counts! Even things you have to do anyway, walking, chores etc. You don't have to do the whole 30 mis at once, break it down into smaller segments daily if you want to. Also if you prefer higher intensity or tight for time you can opt for vigorous aerobic activity. For muscle strengthening activities, bodyweight, bands, kettlebells, dumbbells, barbells etc can all be used.

Find something that works for you.
Jamie Miller- Personal Trainer
UK Fitness Personal Training
Aberdeen
FITNESS, NUTRITION & PERSONAL TRAINING
]]><![CDATA[COVID-19, Being Overweight and Obesity]]>Tue, 04 Aug 2020 13:02:53 GMThttps://www.ukfitnesspersonaltraining.com/blog/covid-19-being-overweight-and-obesityLast week it was reported that Public Health England (PHE) published a report that being obese or overweight put people at greater risk of needing hospital admission, intensive care or even death from COVID-19.

There have been several studies that indicate that obese COVID-19 patients are more likely to receive mechanical ventilation and have a higher mortality rate.
 In a report PHE stated "The impact on health and life expectancy of excess weight has been known for years.

Evidence published during the pandemic, despite its limitations, consistently suggests that people with COVID-19 who are living with overweight or obesity are notably at increased risk of serious COVID-19 complications and death.

There are also several plausible mechanisms why excess body fat could worsen COVID-19 outcomes. However at this time a more definite conclusion on excess weight and the severity of COVID-19 cannot be made. 
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Excess Weight maybe one of the few modifiable risk factors for COVID-19 where there is extant evidence of interventions that are effective. Supporting people who are living with overweight or obesity to lose weight, together with interventions to prevent weight gain across the population will plausibly  reduce future population risks of COVID-19.
References
  • Public Health England. Excess (2020) Weight and COVID-19.
  • Yang et al (2020). Obesity Aggravates COVID-19; A Systematic Review and Meta-Analysis.
  • Tamarra and Tahapary (2020). Obesity as a Predictor for a Poor Prognosis of COVID-19. A Systematic Review.
Jamie Miller- Personal Trainer
UK Fitness Personal Trainer
Aberdeen
FITNESS, NUTRITION & PERSONAL TRAINING
]]><![CDATA[Physical Activity for Cognitive and Mental Health in Youth]]>Thu, 07 May 2020 06:53:58 GMThttps://www.ukfitnesspersonaltraining.com/blog/physical-activity-for-cognitive-and-mental-health-in-youthWorld Health Organisation (WHO) recommended levels of physical activity for children aged 5 - 17 years should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. This is beneficial for both mental and physical health.
For children and young people, physical activity includes play, games, sports, transportation, chores, recreation, physical education, or planned exercise.
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Physical activity can improve cognitive and mental health, but the underlying mechanisms have not been established.
Lubans et al conducted a Systematic review with the objective to present a conceptual model explaining the mechanisms for the effect of physical activity on cognitive and mental health in young people and to conduct a systematic review of the evidence.

The conceptual model includes 3 broad potential mechanisms
  • Neurobiological
  • Psychosocial
  • Behavioural
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Neurobiological Mechanisms

The neurobiological mechanism hypothesis proposes that participation in physical activity enhances cognition and mental health via changes in the structural and functional composition of the brain.

In a review 3 broad categories of neurobiological mechanisms responsible for cognitive functioning, involving changes in the central nervous system:

(1) cells, molecules, and circuits that, with current scientific techniques, are only detectable in animal studies (eg, neurogenesis);

(2) biomarkers (eg, grey matter volume, cerebral blood volume, flow); 

(3) peripheral biomarkers (eg, circulating growth factors, inflammatory markers) that can be observed in humans.

Participation in physical activity is believed to lead to the release of endorphins, which can ease pain and produce a feeling of euphoria. However, there is little empirical evidence to support this assertion. It is unknown if the short-term pleasure that individuals experience during physical activity is due to endorphins and to what extent this action contributes to improved mental health in young people over time.

The “feel good” effect of activity may be due to changes in 1 or more brain monoamines, with the strongest evidence available for dopamine, noradrenaline, and serotonin.

Psychosocial Mechanisms

  • Physical activity has the potential to improve well-being via a range of psychosocial mechanisms. Several theoretical frameworks propose that well-being is achieved by satisfying basic psychological needs for social connectedness, autonomy, self-acceptance, environmental mastery, and purpose in life
  • Participation in physical activity may lead to improved task self-efficacy (i.e., one’s confidence in their ability to perform specific activities), which generalizes first to broader physical self-concept and then to global self-esteem.

However, physical activity may also have a negative impact on mental health outcomes among children and adolescents in certain contexts and circumstances. For example, poorly designed and delivered physical education lessons may thwart students’ needs satisfaction and lead to decreases in perceived competence and global self-esteem. Similarly, participation in physical activity may also influence physical self-perceptions within the appearance subdomain (eg, perceived attractiveness, body image).
 
Short-term experimental studies have shown

  • Promising effects on self-reported well-being immediately after exercise in natural environments, which are not seen after the same exercise indoors.
  • These findings are grounded in the theory that humans are biologically predisposed to be attracted to nature and have spent the majority of their evolutionary history in natural environments.
  •  Among adults, connectedness to nature has been found to be positively associated with mental health outcomes.  In addition, the restorative properties of natural environments may explain why participation in physical activity in natural environments has mental health benefits.
 
Behavioural Mechanisms

The behavioural mechanism hypothesis proposes that changes in mental health outcomes resulting from physical activity are mediated by changes in relevant and associated behaviours.

Participation in physical activity may improve sleep duration, sleep efficiency, sleep onset latency and reduce sleepiness.
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In addition, participation in physical activity programs may also influence self-regulation and coping skills that have subsequent implications for mental health.
 
Conclusions

Systematic reviews and meta-analyses have shown that physical activity interventions can improve cognitive and mental health in young people, but the review identified a lack of available evidence for the specific mechanisms responsible for these effects. The review did establish that participation in physical activity can improve physical self-perceptions and enhance self-esteem in young people.

The findings highlight several important gaps in the research literature and emphasise the need for more high-quality experimental research to examine the specific paths of influence between physical activity participation and improved mental health.

Future studies should conduct statistical mediation analyses, using the conceptual model provided herein as a framework. Improving our understanding of how physical activity improves mental health in child and adolescent populations may assist in the design of interventions to optimise their possible impact on these critically important outcomes.

Finally, elucidating the mechanisms underpinning the effect of physical activity on cognition, well-being, and ill-being may provide the necessary impetus for schools, governments, and policy makers to prioritise physical activity promotion.
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References
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  • ​Lubans et al (2016). Physical Activity for Cognitive and Mental Health in Youth: A Systematic Review of Mechanisms. Pediatrics.
  • Rodriguez-Ayllon M, et al (2019). Role of Physical Activity & Sedentary Behaviour in The Mental Health of Preschoolers, Children & Adolescents. A Systematic Review & Meta-Analysis. Sports.PMID: 
Jamie Miller- Personal Trainer
UK Fitness Training
Aberdeen
]]><![CDATA[Home Boxing Fitness Workout 1]]>Mon, 23 Mar 2020 09:49:56 GMThttps://www.ukfitnesspersonaltraining.com/blog/home-boxing-fitness-workout-1
Boxing fitness workouts we can do at home. Incorporating boxing techniques. Suitable for all levels.
Workout 1, we mainly focus on jab, cross, lead hook and how to move forward and back.. Combined with body weight exercises and HIIT.
Each workout we will gradually add in new techniques so you can build on your boxing skills
Video 2 we will build in rear hook and lead upper cut with lateral movement.
Jamie Miller- Personal Trainer
UK Fitness Personal Training
Aberdeen
Fitness, Nutrition & Personal Training
]]><![CDATA[Goal Setting & Systems For Weight Loss.]]>Sat, 07 Dec 2019 09:12:11 GMThttps://www.ukfitnesspersonaltraining.com/blog/goal-setting-systems-for-weight-lossOne of the main reasons many people fail to lose weight or keep the weight off is that  they don’t have any plans or systems in place for losing weight(or if they do, they are not very good). Very often the initial plans are vague- "I intend to eat better, I am going to exercise more or cut out junk food".  But to get results we need to be more specific. and build day to day foundations and systems that can be incorporated into our lifestyles that can help you reach your goals and keep you there.
To lose weight and improve fitness it does not mean that we must just do the occasional big gesture to get results- It can be what we do day to day and what some may perceive as the “mundane, boring or small” things and doing them consistently. This should be the foundation. Over time doing these as part of a lifestyle, routine and habit all add up and give long term results. 

Goal Setting ​Pyramid.

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Once you have a goal in mind, start to plan and then have systems in place.  Now instead of focusing on just the goal focus on the systems you put in place. Be patient, be consistent with these. (over time they can be adapted and tweaked to suit you, your goals and lifestyle).

​The base of the pyramid is the foundation of how you will achieve your goal.  Make your systems become habits and part of your daily/weekly routine this will give you long term result. The habits you employ can be part of your identity and the type of person you wish to be. You want to be a healthy person, fit person etc- that becomes your thinking and identify.

(Employing plans and systems will also work for any of your fitness goals (if you want to build muscle, gain weight improve your lifts, running times etc).
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If your goal is to lose weight-
You need to expend more calories than you consume- 
So now you will have to think about adjusting
  • Calorie intake (food and drink consumed)
  • activity level
  • lifestyle
  • Or all 3.​
Knowing this is all very well but to reach your goal you now must set systems in place and be more specific for each- What can you realistically do for each one?
The first step way is to look for low hanging fruit- Look for easy steps that can help you reach your goals or what are the simplest things you can do that would make the biggest impact.

So, if we look at calorie intake- some suggestions-
  • Increase protein intake (helps you keep fuller longer)
  • Increase veg intake (helps keep fuller longer)
  • Cut back on calories from drinks
  • Make simple swaps for foods
  • Don’t have high calorie tempting foods in the house
  • Use smaller plates
  • Eat mostly minimally processed foods
  • Swap snacks 
  • Eat out less
  • Cut out higher calorie foods
It is all very well saying this but to stick to your goal now try and be more specific and incorporate it into your lifestyle- for example-
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  • Each meal I will aim for at least 20 grams of protein
  • Each meal will consist of a minimum of 2 portions of veg
  • To cut back on calories from drinks I will swap my Frappuccino for a flat white and drink diluting juice instead of coke
  • I will make a shopping list and buy healthy foods I need so there is no temptations at home
  • I will buy those smaller plates to use.
  • I could swap my snacks instead of X I will have Y at work.
  • Instead of eating out 3 times a week, I will only eat out on a Saturday night.
  • I will eat minimally processed foods instead of processed foods.
  • I will write out shopping lists and plan my weekly shop with most foods from lean protein, fruit and veg.
  • I will invest in cookbooks, that have quick convenient healthy meals
  • I won’t have tempting high calorie foods in the house.​​​​
Same with activity levels-
​ don’t just say you will exercise, plan and commitment to do so. However, you don’t need a fancy complicated gym program to get results.

First- again go for easy wins- examples can include things like-

  • ​I will do x number of steps per day
  • I can walk to work instead of taking the car
  • Lunchtimes I will go for a walk
  • I could get a standing desk for work
  • I can walk to the shops instead of taking the car
  • Weekend I will play with the kids
  • Will start doing fitness class
  • Go swimming
  • Go to the gym

If you enjoy an activity plan times when you can do it.

So instead of just saying you are going to do an activity dedicate a day and time you will do it.

For example Monday and Thursday evenings are my class. Let people know this is your time.

If you plan to go to the gym plan your days-

For example you know you can make a certain number of days (say 3) now say the days you are going to go-

Example my gym days are Mondays, Wednesdays and Thursdays. Once you have established your gym days, have a plan on what you intend to do.

Example –

Monday upper body weights and 10 min run
Wed Lower body weights and 1o mins stair master
Thurs all over body weights

Write down what you intend to do and set yourself little goals and targets, see if you can beat it next time. Again, your gym plan does not have to be a fancy one.
Bear in mind to improve your fitness doesn’t mean you have to train like a body builder or go running. If you enjoy it great if not find alternatives.
Other things you could look to change, and tweak is lifestyle,

For example, I aim to improve sleep to do this I will-
Aim to be in bed lights out by 10pm weeknights
No iPad or phones at bedtime

Other lifestyle things I could look to change-
  • ​No alcohol worknights​
  • Eat out less
  • Have a shopping ritual with lists and days you will shop.

Above are examples of things you can do. You can pick and choose what suit you best
​The goal is where you want to get to- The systems you use will help you get to where you want and keep you there.
These will be the foundation for you reaching your goal and keeping it long term. It should become part of everyday life, become habits and part of your identity. 

Be patient, be consistent.
Small steady improvements daily will add up.
Over time all the small things add up, to the big goal.
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Jamie Miller- Personal Trainer
UK Fitness Personal Training
Aberdeen
​Fitness, Nutrition & Personal Training
]]><![CDATA[The Effect of Resistance Training Interventions on "The Self" in Youth.]]>Sun, 22 Sep 2019 17:19:40 GMThttps://www.ukfitnesspersonaltraining.com/blog/the-effect-of-resistance-training-interventions-on-the-self-in-youth The most up to date review of evidence states that appropriate levels of physical activity  contributes to the development of healthy musculoskeletal tissues, a healthy cardiovascular system, and neuromuscular awareness.

In addition to the physical benefits, there is growing evidence that physical  activity is beneficial for the mental health of young people including-
​Depression, anxiety and self-esteem and in this respect, one area that has been widely examined is the impact of physical activity on ‘the self’.
‘The self’, is a term that encompasses a range of specific and related terms (e.g. self-esteem, self-efficacy, self-perceptions). There is evidence that physical activity is strongly associated with ‘the self’ in childhood and beyond.

A recent A Systematic Review and Meta-analysis by Collins et al (2019), reviewed the literature on The Effect of Resistance Training Interventions on ‘The Self’ in Youth.

The findings indicate that resistance training has a positive impact on some aspects of ‘the self’ in youth. More high-quality studies should be conducted to further investigate this topic. If validated, this type of intervention could have a positive impact on ‘the self’ and ultimately improve the health of individuals not only during childhood but as they progress through life.

It has been suggested that that physical activity has an impact on psychosocial factors i.e. 
  • Social connectedness 
  • Mood and emotions 
  • Physical self-perceptions

Which in turn ultimately influences global self-esteem.

Given the small number of studies analysed, it is difficult to provide practical implications for developing an effective intervention. However, as all of the interventions included in this review were in line with the UKSCA and NSCA recommendations, with the content favouring whole body resistance training (including elastic bands, free weights, machine weights or body weight) of 1–3 sets and 3–15 reps of moderate to maximum intensity, reference to these position statements for guidance is recommended. 
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As well as the potential benefits for mental health we know that resistance exercise can produce beneficial outcomes for numerous physiological factors such as -


  • Increase blood glucose utilization 
  • Reduce resting blood pressure
  • Improve blood lipid profiles
  • Enhance vascular condition 
  • Increase gastrointestinal transit speed
  • Increase bone mineral density
  • Improve body composition
  • Has been shown to improve function in postcoronary patients and chronic obstructive pulmonary disease (COPD) patients and
  • Reduce discomfort in people with low back pain and arthritis (American College of Sports Medicine)

If validated, this type of intervention, as recommended by the UK and WHO PA guidelines, could ultimately have a positive impact on ‘the self’ and improve the health of individuals not only during childhood but as they progress through life.

The World Health Organisation (WHO) recommends that- Advice on physical activity should be encouraged as part of treatment for adults with depressive episode/disorder with inactive lifestyles. In moderate and severe depression, this intervention should be considered as adjunct to antidepressants or brief structured psychological treatment.
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Physical activity guidelines for CHILDREN AND YOUNG PEOPLE (5–18 YEARS).             [Chief medical Officers Report On Physical Activities For Health]

1. All children and young people should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day.

2. Vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week.

3. All children and young people should minimise the amount of time spent being sedentary (sitting) for extended periods.

  *(​Individual physical and mental capabilities should be considered when implementing the guidelines.*

Examples of physical activity that meet the guidelines. 

Moderate intensity physical activities will cause children to get warmer and breathe harder and their hearts to beat faster, but they should still be able to carry on a conversation. Examples include:   

  • Bike riding 
  • Playground activities.


Vigorous intensity physical activities will cause children to get warmer and breathe much harder and their hearts to beat rapidly, making it more difficult to carry on a conversation. Examples include:       
  • Fast running 
  • Sports such as swimming or football. 

Physical activities that strengthen muscle and bone involve using body weight or working against a resistance. 
Examples include:
  • Swinging on playground equipment
  • Hopping and skipping
  • Sports such as gymnastics or tennis.


Minimising Sedentary Behaviour Include-
  • Reducing time spent watching TV, using the computer or playing video games.  Breaking up sedentary time such as swapping a long bus or car journey for walking part of the way.
The benefits of being active for at least 60 minutes each day will- 

  • Improve cardiovascular health
  • Help maintain a healthy weight
  • Improve bone health 
  • Improve self-confidence 
  • Help develop new social skills ​
References.

​Jamie Miller- Personal Trainer
UK Fitness Personal Training
Aberdeen

FITNESS, NUTRITION & PERSONAL TRAINING
]]><![CDATA[Trap Bar Jumps]]>Mon, 29 Jul 2019 14:32:33 GMThttps://www.ukfitnesspersonaltraining.com/blog/trap-bar-jumpsTrap Bar Deadlift Jumps are a great exercise to help improve strength and speed and are an explosive, dynamic version of Trap Bar Deadlifts.
This exercise can be used as a speed-strength exercise to improve force production and rate of force development. The jumping action allows the movement to be performed at faster velocities and with lighters loads.
Using loads of around 30 to 60% 1 rep max, 3 to 5 sets, with 3 to 5 reps, 2 to 3 mins between sets.
Performing exercises that can help improve an athletes rate of force development can help make them more explosive. This can have a great carry over to sporting performance.
Technique
• Take position with trap Bar resting on the floor
• Brace like you would do for a deadlift, then explosively jumps up as high as possible, driving into the ground forcefully and rapidly.
• When returning to the ground, land in a strong and athletic landing position and slowly return bar back to the ground, reset for the next rep.
When performing this exercise, it is common for people to excessively shrug shoulders. Try and avoid this and keep arms straight throughout the movement.
This is a more advanced exercise and before performing it would be recommended that the person performing the exercise has sufficient lower body eccentric strength and good landing mechanics to avoid injury.
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#explosivetraining #trapbardeadlift #jumptrapbardeadlift #powertraining #power #exercisesmart #combatsports #strengthtraining #strengthandconditioning #strengthandconditioningcoach #sportstraining #athleticdevelopment #speedandstrength
Jamie Miller - Personal Trainer
UK Fitness Personal Training 
​Aberdeen
Fitness, Nutrition & Personal Training
]]><![CDATA[How much Muscle Mass Can We Theoretically Gain]]>Wed, 24 Jul 2019 09:23:35 GMThttps://www.ukfitnesspersonaltraining.com/blog/how-much-muscle-mass-can-we-theoretically-gainWith pro bodybuilding, steroid use, filtered and photo-shopped photos in magazines, the mainstream and social media and what we see in movies it can perhaps a skew perception of how much muscle mass can be gained naturally.

It is still common for some females to shy away from weight training in fear of getting “too bulky” despite the benefits of weight training or guys to get disheartened with training because they are not getting the gains, they think they should be getting as they have this idea of gaining muscle is a quick process.
​
The reality is gaining muscle mass take time, patience, a good training plan and good nutrition. There are factors to take in with how much muscle mass a person can gain such differences in genetics, motivation, gender, diet, work ethic, age and steroids use.
Age will have a big effect- older individuals won’t gain as quickly and younger individuals may gain more quickly. A teenage male full of testosterone will more likely make bigger gains than an older guy and males are more likely to gain more muscle mass than females due to hormones (roughly double). 

Steroid use will have a significant effect to gaining muscle mass (refer to the Bhasin 1996 study). Intermediates injecting testosterone gained over double the amount of muscle mass as those who were natural (I will point out there are potentially serious side effects to steroid use as well as moral implications for sport). There is no doubt in my mind steroid use skews peoples perceptions of how much muscle mass can be gained.

Of course, someone who has good work ethic, eats well for muscle gain and a good training plan will gain more muscle than those who don’t, and we have those who are genetically lucky. Then there are those who have the great work ethic, genetics, sound training plans and end up packing on a lot of muscle mass.
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Lyle McDonald done a theoretical model of rates of muscle gain.
Lyle States in his article  that these numbers are not perfect.  Actually pinning down good values for them has been a long-standing problem although there are some decent estimates, based on what limited literature is available, along with some rough estimates and practical experience that can give insight.


As we can see from the table above.
  • During the first year of training drug free beginners would be looking at gaining around 1 to 1.5 kg % of total body weight per month.  For a 65 kg male (my current weight) we would be looking at around 0.7 kg to 1 kg per month (a female would be about half this).


 So, assuming I am training and eating well for muscle mass (and of course being consistent). I would be doing well to gain 8.4 kg to 12 kg a year


  • After first year of training this would start to slow down to around 0.5 to 1% of total body weight per month. So, for a 65 kg guy you would be looking at around 0.3 to 0.7 kg of muscle per month after the first year of training.


 I would be looking to gain around 3.6 to 8.4 kg of muscle per year.


  • After 3 years of training it would be theorised this would slow down again and perhaps be looking at gains of around 0.25 to 0.5% of body weight per month and this rate would keep slowing down.


For that 65 kg guy around 0.2 to 0.3 kg per month or 2.4 kg to 3.6 kg per year.


  • So, assuming I am training and eating well putting in the hard work and being consistent after 4 years 18 kg of muscle mass would be good going.


The reality is this would take a lot of hard work, time, patience as well as sound training regime and eating well for muscle gain. So ladies, no need to worry about looking bulky with weight training, ​​
Jamie Miller- Personal Trainer
UK Fitness Personal Training
Aberdeen
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