frequency articles

First Time at the Gym in Petts Wood? Your Complete Beginners Guide + Free Workouts

If it’s your first time stepping into a gym in Petts Wood or Orpington, you’re not alone in feeling nervous or unsure where to start. Most beginners worry they’ll look out of place, do something wrong, or waste time without seeing results.
The truth is, everyone starts somewhere — and with the right plan, you can go from uncertain beginner to confident lifter faster than you think.
I’m Matt Knight, a personal trainer based at Oakley Fitness Petts Wood, and I help busy professionals go from overweight and unfit to lean, strong, and confident. This guide will show you exactly how to … Read more

How often should you weigh yourself?

Frustrated With Your Weight? Read This Before You Do Anything Drastic
You’re doing everything you can to change your weight…
You’re eating well.You’re training hard.You’re turning down nights out and avoiding weekend binges.You’re stepping on the scales once… twice… sometimes five times a week.
And what happens?
The scale goes up.Down.Or doesn’t move at all.
It’s enough to frustrate anyone. It’s often the exact moment people either give up completely or panic and crash diet in an attempt to force progress.
Before you do either, there are a few important things you need to understand.

Weight Fluctuations Are Completely Normal
Your body weight is not a fixed number. … Read more

How to warm up properly

How to Warm Up Properly Before Weight Training
Going straight from the changing room to your first heavy set without warming up properly is a good way to make your workout harder than it needs to be — and potentially increase your risk of injury.
If you’re serious about getting stronger, building muscle and improving your physique, your warm-up shouldn’t just be something you do because you think you should.
It should prepare you for the work you’re about to do.
A good warm-up increases body temperature, gets blood moving, takes your joints and muscles through the ranges you’ll be using and, importantly, prepares … Read more

How often should you train?

The answer to this question is very individual to the trainee. Everyone I know who is training to improve their physique does so 3-6 times a week (preferably one hour or less per session).
When working with clients there are a few things which I always need to consider to help me determine what is the optimal training frequency for the individual throughout a week.
Recovery
The recovery of your muscles is extremely important and can be directly linked to your ability to train frequently. If your muscles are always sore and as a result your performance is hindered then potentially you need … Read more

No time to train and diet?? Take you day back

Haven’t got time to train or diet? Not enough hours in the day? Take them back!
The battle against your constant opponent of time is a never ending war that is waged even when you’re asleep. Any battle is won with tactics that ensure you progress whilst keeping the enemy at bay.
Tactic 1: Give up surfing!
According to a recent poll office workers admitted spending roughly 2 hours each working day surfing the Internet; Social media, shopping, looking at holiday destinations. Consider using apps which enable you to block certain sites at certain times of the day or limit them yourself … Read more