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High-intensity interval training (HIIT) emerges as a potent and time-efficient cardio approach for effective fat loss. HIIT involves alternating between short bursts of intense exercise and brief periods of rest or lower-intensity activity, pushing the body to work at its maximum capacity.

A notable example of an effective HIIT workout is sprint intervals. This involves sprinting at maximum effort for 20 to 30 seconds, followed by a 30 to 40 seconds rest or light jog. This cycle is repeated for about 15-20 minutes. Sprint intervals significantly elevate the heart rate, promoting calorie burn during the workout and triggering the afterburn effect, where the body continues to burn calories at an increased rate post-exercise.

Research supports the efficacy of HIIT, showing greater fat loss and improved metabolic health compared to traditional steady-state cardio. The excess post-exercise oxygen consumption (EPOC) induced by HIIT contributes to continued calorie burning after the workout concludes. Moreover, HIIT has proven superiority in reducing visceral fat, the fat stored around internal organs linked to health risks.

Versatility is a key advantage of HIIT, adaptable to various exercises such as running, cycling, swimming, or bodyweight movements. This adaptability ensures accessibility for individuals with diverse fitness levels and preferences.

While HIIT offers exceptional benefits, a well-rounded fitness routine should include strength training and flexibility exercises. Strength training builds lean muscle mass, enhancing the resting metabolic rate and supporting fat loss. Incorporating flexibility exercises improves overall mobility and reduces injury risk.

In summary, sprint intervals exemplify the effectiveness of HIIT as a top choice for cardio aimed at fat loss. Their capacity to elevate metabolism, induce calorie burn during and after exercise, and target visceral fat makes HIIT, exemplified by sprint intervals, a valuable component of a comprehensive fitness regimen. Integrating HIIT with strength and flexibility exercises creates a holistic approach to achieving and sustaining a healthy body composition.

How many times a week should I exercise to achieve my goals?

TLDR: The ideal frequency for exercise doesn’t exist, as we are all different, but strongly depends on your goals, age, and fitness level. Most adults can benefit from at least 150 minutes of moderate-intensity aerobic exercise per week, but the specific number of days can vary. The key is to find a sustainable routine that you enjoy and that aligns with your objectives. Exercise should enhance your life, so make it work for you.

Exercise is an essential part of a healthy lifestyle. It can help you improve your physical fitness, boost your mood, and enhance your overall well-being. But the big question remains: How many times a week should you exercise?

The answer varies depending on your goals, age, and fitness level. For most adults, the general recommendation is to aim for at least 150 minutes of moderate-intensity aerobic exercise per week. This equates to around 30 minutes a day for five days. You can opt for 75 minutes of HIIT anaerobic or aerobic activity weekly. This allows you to get in your weekly exercise within three to four sessions, lasting about 20-25 minutes each.

One common mistake is thinking that exercising daily is the best way to go. While daily workouts can work for some, they may not be necessary for everyone. Personally I recommend my clients take at least one day in the week for complete recovery. Overtraining will inevitably lead to burnout, injuries, and a loss in motivation. Instead, try to find a balance that suits your lifestyle and fitness level. If your primary goal is to lose weight. consistency is key, and you should aim for at least five days of exercise a week, including a mix of cardio exercises and strength training. This consistent effort can help you create a calorie deficit which will in turn lead to fat loss. On the other hand, if you’re more interested in building muscle and improving your strength, a different approach is needed. Two to three days of strength training per week, focusing on different muscle groups, can help you achieve your goals. It is essential to allow your muscles time to recover between sessions to repair, 48 hours is the recommended time frame.

The amount of exercise can also depend on your age and fitness level. Older adults should aim for similar weekly totals but may choose activities that are gentler on the joints, such as walking, swimming, or yoga but resistance training must be part of your weekly routine.

Also, it’s important to remember that the length and intensity of your workouts matter. You can achieve your goals with fewer weekly sessions if you engage in high-intensity interval training (HIIT) or other time-efficient workout strategies. Short, intense bursts of activity can provide significant fitness benefits in a shorter amount of time. My preferred training method.

Ultimately, the “right” number of times to exercise each week is a personal decision. It is essential to factor in your goals, preferences, and physical limitations. Listen to your body, and don’t be afraid to change your exercise routine as needed.

If you are starting your fitness journey, get in contact today to discuss how I can help you achieve your goals based on your individual needs, goals and requirements. I offer in person, small group and online coaching for all ages and fitness levels.

Compound vs. Isolation Exercises: Which is Right for You?

When it comes to strength training and building muscle, there are two primary categories of exercises: compound and isolation. Each type has its benefits and serves different purposes in a fitness routine. Understanding the differences between these two forms or resistance training can be extremely useful and inform your personal training routine.

Compound Exercises

Compound exercises involve multiple muscle groups and joints working together to perform a movement. If more than one joint is working, more than one muscle group is working. These exercises recruit a range of muscles making them extremely effective for overall strength and muscle gain. Some examples of compound exercises include squats, deadlifts, bench presses, and pull-ups.

Advantages of Compound Exercises

• Efficiency – Compound exercises are time-efficient because they work multiple muscles at once. This means you can achieve a full-body workout with fewer exercises.
• Functional Strength – They promote functional strength, helping you perform everyday activities more efficiently.
• Calorie Burn – Compound movements burn more calories due to the increased muscle engagement, making them beneficial for weight loss.
• Hormonal Response – Compound exercises stimulate the release of hormones like testosterone and growth hormone, which help muscle growth and overall health and wellness.

Isolation Exercises

Isolation exercises target a single muscle group and involve movement at only one joint. Bicep curls, tricep extensions, and leg extensions are examples of isolation exercises. These exercises are often used to target specific muscles.

Advantages of Isolation Exercises

• Muscle Focus – Isolation exercises allow you to isolate and target a specific muscle group, making them useful for strengthening specific areas of the body.
• Injury Rehabilitation -They are valuable for rehabilitating injuries or strengthening weaker muscles that may not be ready for compound exercises. Isolation exercises are a must for anyone rehabbing after mild to severe injuries.
• Mind-Muscle Connection – Isolation exercises help develop a strong mind-muscle connection, enhancing your ability to feel and engage the targeted muscle.

Which should you choose?

You should choose to do both variations of resistance exercises. Compounds will help to improve overall strength and can add large amounts of muscle to the body when compared to isolation exercises. However Isolation exercises are extremely useful at given times, for example when a client of mine is feeling a little fatigued I will incorporate more exercises to the session as they require less energy and when done correctly the risk of injury is extremely low.

Both variations have their benefits and a well rounded training program will make use of both Compound and Isolation exercises.

When working with a client I will use a variety of exercises including Compound and Isolation along with a varied exercise range and muscle contractions to promote muscle growth and a healthier well functioning body that can perform a range of functional movements.

If you want more information about the topics discussed in this article get in touch today and we can arrange a phone consultation or better yet book a session and we can start you on your path to a healthier lifestyle.

“Jason – Can I work out so that I loose fat from my: stomach/back/legs/arms” – you name it!

This question is one of the most repeated questions that I receive from my PT clients. It has long been believed that spot reduction, the ability to selectively lose fat from specific areas of your body by exercising a particular muscle group will in turn lead to fat loss in that area.

Unfortunately, this is not based on any scientific evidence. Our bodies burn fat from all over the body, not just one particular area.

Here’s why spot reduction doesn’t work and some recommendations for a more effective approach to fat loss.

Body Fat Distribution: Your genetics largely determine where your body stores and loses fat. While you can tone and strengthen specific muscle groups through exercise, this does not mean that fat will be reduced from those area of the body.

Calory deficit: The most effective way to lose fat is to be in a state of calorie deficit, where you consume fewer calories than your body needs. This prompts your body to use stored fat for energy, leading to overall fat loss.

Cardio exercise Cardio exercises like running, cycling, or swimming can help you burn calories and increase your overall metabolic rate. This contributes to fat loss throughout your body, not just in one spot.

Resistance training: Building muscle through resistance training is essential for long-term fat loss. Muscle burns more calories at rest than fat, so increasing the amount of muscle your body holds can help boost your metabolism and in turn, fat loss.

A Balanced Diet: A healthy, balanced diet is crucial for fat loss. Focus on single ingredient foods such as chicken, vegetables, rice, if there is an ingredient list avoid if at all possible.

For more information like this that will help you to achieve your fitness goals in the shortest time possible get in contact today and book your free consultation…

I have been working out of gyms for almost 30 years now and this is the one tip I wish I could pass on to as many people as possible.

It’s a very simple muscle contraction that is the most effective for building muscle. This is called the eccentric muscle contraction. An eccentric muscle contraction occurs when a muscle lengthens while under tension,
typically during the lowering phase of an exercise. For example, when you lower a dumbbell during a bicep curl, your bicep is undergoing an eccentric contraction. Eccentric contractions can be beneficial for muscle due to increased muscle damage: Eccentric contractions cause more micro-tears in muscle fibres compared to concentric (shortening) contractions. This increased damage triggers the body’s repair and growth processes, leading to muscle hypertrophy (growth).

Another benefit is that muscles can handle more load during eccentric contractions than during concentric ones. This means you can work with heavier weights during the lowering phase, which can stimulate greater muscle growth. Growing muscle like any discipline has a right and a wrong way, in my 30 years of resistance training I have learned how to grow muscle in a safe and effective way. One consideration for training in this way, is that you will often need a training partner or personal trainer to spot you during this eccentric phase (and to help with the concentric phase of the lift – think shoulder press) – and that’s where I come in.

Get in touch if you’d like to train together and break through any current plateaus you have. Would love to hear from you!

Jason

As a running coach based out of Galway, I get alot of questions from potential clients about running, speed development and running technique. Here’s some of the most frequently asked questions I get asked:

• Is running good for me?

Yes running is absolutely one of the most all around beneficial forms of exercises you can partake in. Running uses all the major muscle groups, from calves to glutes to back and shoulders. The cardiovascular benefits are also second to none with higher speeds of running really challenging the heart and lungs to function effectively.

• How do I start running?

Start slow and start short. Start by running slowly, allow your body to adapt to your new form of exercise by focusing on running technique. Start short with small runs, 5 minutes away from your house and 5 minutes home.

• Is running good for fat loss?

Running has been proven to be the best form of fat loss when you are moving at high speeds, this is known as sprinting but at high speeds our risk of injury goes up so build up to your top speed slowly over the course of several weeks.

• Do I need to warm up before running ?

Yes a warm up is strongly recommended before running, running is a dynamic form of movement and any dynamic form of movement requires a warm up. This can be as short as 10 minutes of light jogging on the spot, squat movements, lunges and arm swings will all have a positive effect.

• Should I stretch before running ?

Yes stretching is extremely beneficial, but dynamic stretching is strongly recommended where static stretching is recommended only after your training session is over.

• How often should I run?

This is a serious issue with many runners, loading is important, overloading the body and an injury is inevitable. If I were to try Christiano Ronaldo’s weekly training I would expect an input within a week or two, allowing the body time to adapt to the new loading stress.

• What mileage should I be doing weekly?

This is linked to loading and there is no set distance per week you should be running, some weeks I run 5km, some weeks I run track sessions that are about to little more than a mile total. Listen to your body, if it feels loose and healthy you can further load it, if it feels fatigued and tight it’s time to take a break and allow for a recovery period.

• How do I avoid injuries?

Loading, warm up, stretching, running technique, and allowing for recovery time will reduce injuries by a shocking margin. Start slowly and short, warm up, stretch before and after and let your body rest and injuries can often be completely avoided.

• How do I improve my running times?

Strength and conditioning, plyometrics, shorter faster runs will greatly reduce your running times.

• Will running give me large muscles?

Yes and no, the glutes, quads, calves and hamstrings will definitely become more muscular while the upper body shows little sir of muscle development. Any movement pattern that causes fatigue will build muscle but you will not create a bodybuilders physique though running, although you will create a lean athletic physique.

I hope you found some of these frequently asked questions about running useful, if you’d like to have a chat about your running journey, be it from a beginners point of view or as a GAA athelete or similar, please get in touch. 

Jason – Should I lose fat or build muscle first?

This is a question that I have heard many times in my 20 years experience in health and fitness. And it’s definitely not going to be the last any time soon! A quick Google search for the answer makes it even more confusing even to myself. The answer you will get is to lose fat first, however this makes very little sense to anyone who is in the know! I have even heard on occasion that losing fat and building muscles can’t be done at the
same time.

This is of course absolutely false, you can lose fat and build muscle at the same time, in fact I strongly recommend it. The more muscle your body has in terms of its power output, i.e how much power can your muscles produce will inevitably use more energy than weaker muscle with less capabilities to produce power. Being active all day requires muscle that doesn’t fatigue quickly, and being active all day will require more energy. So how does this affect the outcome of the question of fat V muscle first?

Powerful muscle that can be effective for longer uses more energy, and what is fat used for in the body? Energy! Food is our energy, excess intake of energy results in excess body fat. Now at this point a calorie deficit must be touched upon, if you are below your energy requirements/ food intake for the day you will burn off your reserve energy supply, body fat! So a calorie deficit is as always required when losing body fat.

So powerful muscles that you use all day will burn off more fat so logically more muscle will use more energy. So if you begin immediately following a resistance training program that will result in hypertrophy/muscle growth you will gain more muscle which will in turn use your body fat as an energy source, with the right nutritional guidance body fat will begin to be removed from your body instantaneously.

I hope you found this helpful and if you want to understand more about building muscle and losing body fat try my online coaching program which covers resistance training, cardio including anaerobic and aerobic cardio with tailor made nutrition plans. Get in contact and book your free consultation today – I would love to hear from you!

Jason

How to improve your 5k time. Guaranteed results!

Improving your 5 km time has many variables, better sleep, nutrition, running shoes etc, but a very simple and long term method to improve your 5k is to do shorter, faster runs. 

Shorter running at a faster pace will improve your fast twitch fibre power output, this will lead to a longer stride length with improved distance with each stride.  By running shorter, faster runs such as 800 metre runs your body is adapting to using type 2 muscle fibres which allow you to move faster while using less energy. 

Fast twitch fibres are essential for speed, so training them will result in guaranteed lowered 5 km times. This doesn’t have to interfere with your regular training schedule, simply try to incorporate this into your regular training week. 

A very good and extremely simple training session would be to choose either 3 x 800 metres or 4 x 400 metres. 

The breaks shouldn’t be too short, we are training fast twitch fibres which have limited stamina so allow for longer recovery times, if the recovery time is too short the runs will get steadily slower as your body will simply call on your type 1 muscle fibres also known as slow twitch due to their superior stamina.  Although times will vary for each runner, try to keep the break at3/4 minutes, if your times drop significantly take a longer break and try to keep the time of each run as similar as possible. 

Sound achievable?

If you need some assistance or guidance in putting together a running plan so you can beat your existing 5K time – reach out to me to discuss further – I would love to hear from you!

The first step when entering the acceleration phase of running is essential, within us all is a fear of falling, this fear of falling actually prevents us from moving faster.

Try this at home and you will see the results in real-time, stand with two feet together and lean forward from the ankles keeping the rest of your body straight. As you begin to lean forward gravity will take hold and you will inevitably fall forward, so to prevent this fall we will put our foot forward and prevent this, but this causes a braking motion which is usually an athlete’s first step. So the first step causes the body to slow down which if fixed will lead to and increase in speed instantly.

This is corrected by allowing the body to lean forward from the ankles but instead of putting the foot out to prevent the fall, drive the foot in a backward motion pushing the ground away from under your feet. A good image is to think of pushing something heavy, like a car, if you try to push the car standing upright not a lot will happen, but if you lean forward and drive your feet back pushing the ground behind you the car will begin to move. This is the same principle that must be applied to the acceleration phase, and a great way to training this effectively is to run as hard as you can until your body is upright, this is called running through the fall which means that if you are running faster than you are falling down you are running though the fall and now you have free energy in the form of gravity and you are moving faster.

I share lots of techniques like these in my personal training, 1-1 running coach and GAA coaching sessions.

The first leg session will be initially dictated by an assessment of the athletes mobility and flexibility abilities. If for example there is an ankle mobility issue this may force a change in
the planned session. If there are no underlying issues that need immediate attention the initial leg session will look extremely similar to the following:

• Initial warm up including hip releasing exercises, glute activation and posterior chain release.
• Glute med activation through abduction resisted movements which often causes problems in the lower back due to a weakness and inability of the glute med to assist the stronger gluteus max.
• Hip thrust- this is the best glute focused exercise an athlete can perform. This exercise is very low risk and this allows us to load the bar without fear of movement pattern failure which often results in injuries.
• Basic back squat with both high bar and low positioning being incorporated. The high bar squat position will utilise the quad and glute muscles but will force the quads to do more of the work. A low bar squat position will force the glutes to do more of the work.
•  Box squat which will assist with starting from a place of inertia to maximum speed in the shortest time possible.
•  Single leg / Bulgarian split squats: a unilateral movement pattern exercise that forces a single leg to work which will strengthen and create more power during the running process which is itself a unilateral movement pattern.
• Nordics / glute ham raise, an essential exercise for any athlete that requires stable, strong and durable hamstrings. This exercise alone can reduce injuries in the hamstring by 50%, a number that no serious athlete should ignore.
•  Hip flexor variations – hip flexor strength is a vital part of the athletes over all ability to move at a high speed. For the leg to move fast the hip flexors must be both strong and fast.
•  Calf raise variations – The calf muscle needs to be stiff and strong, not to be confused with tight and strong. By performing a variety of calf raise exercises we can develop calf power and Achilles strength and durability.

Who is interested in speed development? GAA Teams, Beginners and Advanced running clients alike. Contact me if you would like to chat about your running goals – I would be delighted to hear from you!