Weightloss and strength training with Anton.V. Fitness

  Runners need to do strength training As we all know, running is very popular at the moment and every Tom, Dick and Harry go to running clubs, yes me included :) I have made many friends so far and have chatted to many of the runners, and as a strength and conditioning coach I always ask them if they do any form of strength training, most of them dont, all they do is run, and as time has progressed I have noticed that many of the runners struggle with injuries, whether its ITB issues, knee issues, lower back issues, you name it. All I can say is that there is definitely a connection between not doing strength training and all these injuries. I honestly believe that strength training should be the foundation for all athletes - and yes, same applies to the individuals that are going to running clubs, more so for the ones that do marathons. If you are not doing strength training (laying the foundation) you are not going to reach your full running potential and yes, you will pick up i...

If you are a client of mine you will know I tell you to get those steps in, every.damn day.   So you aren't my client.....and you want to know why..... Let me tell you why. WALKING is the most under rated form of exercise yet its the most simple, most accessible form of exercise and pretty much all of us I have zero excuses not to walk. Some of the benefits of walking include: It lifts your mood It improves cardiovascular health Increases energy levels Strengthen your bones and muscles Improves balance/mood/endurance etc. So all of the above benefits are so awesome and should be more than enough reasons to get you walking. Now! When it comes to losing weight (especially if you are a beginner) walking is the best way to get your journey going. But for some reason so many people overlook walking and think they must go straight into a hardcore gym routine! Like I said walking strengthens your muscles and bones, increases your cardiovascular health And it burns calories. And like ...

Calorie/macro nutrient management is the best, most effective way to lose weight. Most of you say counting calories is too much work....  OK that’s fine, although a little bit scary because it’s actually not that difficult and its really helpful and interesting once you get the hang of it. And most of all, it really helps with losing weight. Anyway, so here are a few “diets” that will ensure you are in a calorie deficit without having to count calories and macros. Intermittent fasting: This is probably the most popular one at the moment. So the concept is basic, you can eat pretty much whatever you want but only during a specific period of time. The popular 16:8 method has you fasting for 16 hours per day and eating within an 8 hour time frame. This can be done by starting your fast at night, skipping breakfast and eating your first meal around lunchtime. So all in all what this does is allow for people to be in a calorie deficit everyday without counting a single calorie. Keto di...

Building the ultimate lean, strong and healthy body. Ok, so all of you train with me and that's fantastic - you have the best PT :-) But today I am going to share a few things that will help you become stronger, fitter and healthier - without going to gym. 1. Sleep - This is one of the most important things you can do - ensure you get 7 to 9 hours of sleep every night. I am not going in too much detail but this is when your body "heals" itself mentally and physically so if you sleep better you will perform better (mentally and physically). 2. Count your damn calories - download a calorie counter app on your phone because most of you have no clue how much calories/macros you are eating. And unfortunately for you getting the right amount of calories (calorie deficit or surplus, and the right amount of macros) are absolutely vital to your weightloss /muscle building goals, losing fat goals. 3. Increase your protein intake (protein is one the macros btw)- once again you wi...

  OK let’s chat about protein. I have come to realize that so many of you need to be educated about protein and how unbelievably important it is especially if you are an active individual that goes to gym and obviously wants to see/feel results. I am going to sum it up for you shortly because I know most of you are “too busy” to even eat protein. 1.        If you are doing resistance training, you are breaking down the muscles. Protein is vital to repair those muscles so that they can recover and become stronger. Getting stronger is obviously the reason we gym – So if you don’t consume enough protein , the process will take a lot longer! 2.        Consuming enough protein also speeds up your metabolism, so if your goal is weight loss, consuming enough protein is absolutely vital! 3.        See protein as Building blocks. If you don’t consume enough you won’t reach...

  Strength training Forget all the rubbish you have read or seen on social media and in magazines - when it comes to training, strength training is king! Don't get me wrong, I am not knocking all the other forms of exercise and training BUT I feel that everyone needs to start with strength training. Nothing fancy - just good old strength training. That should be the foundation for everyoney Why.....  It's pretty simple… just like many things in life, if the foundation is not set (weak) everything else will not work nicely. That principle applies to training. People want to go do functional training classes, run a marathon, do the ironman etc but the foundation is not in place and now the individual can't perform the exercises properly, they get injured, they can't finish to name a few. How does strength training work….. Strength training and progressive overload go hand in hand. To get stronger you need to challenge the muscles and that can be done by progressive overlo...