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PT3: How To Train

Training Smart: Tools You've Got At Your Disposal


Welcome to part 3 of the How To Train series.


Important disclaimer: This blog should not be confused with my alternative series on how to train, a beginners guide to riding and driving trains.


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This series has been about what "training" is. I've gone into the difference between "working out" and "training", when you would need to be "training" rather than "working out" and how to structure your "training" based on your goal. (Have I said "training" enough yet?)


Check out these bad boys if you haven't already....


Part 1 : Training or Working Out: Whats The Difference?

Part 2 : How Often Should I Be Training?


But part 3 is the final piece of the puzzle. This blog is about how to support that training with other tools you have at you disposal.


I'm gonna go goal by goal, make it very simple and break it down baby...



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Goal One: General Heath Toolbox


This goal is for those who are looking to keep their general fitness and health tip top but not training for anything specific


Exercise: Aiming for 150mins moderate intensity or 75min vigorous intensity a week. This includes a mixture of cardio and resistance training.

Daily Activity: A good target is 10,000steps a day. Walk to work, the shops, walk on your lunch break, take the stairs..just get those steps in.

Diet: You should be eating all food groups including fats, carbs, proteins, fruits and veg. Each serves a very important purpose so a pretty solid way to split it is to think 40-50% carbs, 20-35% fats, 10-35% protein. 5 portions of fruit and veg a day (or simply put 1-2 with every meal!) Cutting down on sat fats, sugar, salt, alcohol and smoking. Eat regularly, don't skip meals or starve yourself.

Sleep: 7-8 hours (for more details how to get more sleep click here)

Water Intake: 6-8glasses a day or 1.5-2litres



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Goal Two: Weight Loss Toolbox


This goal is for those looking to lose weight or fat through a specific training plan


Exercise: Make it sustainable. So a good idea would be to do 3-4 days of exercise, using a mix of strength and cardio. Cardio burns more cals initially, but weight training builds muscle which will lead to burning more cals in the long term. Both together...winner winner chicken dinner.

Daily Activity: A good target is 10,000steps a day. Walk to work, the shops, walk on your lunch break, take the stairs..just get those steps in.10000 steps is between 300-500 calories. That could be your lunch. Steps matter. (#Justiceforsteps)


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Diet: To lose weight you need to be burning more than you're putting in. To work out how many calories you burn a day use our handy tool here. Then create a deficit, somewhere between 300-500calorie deficit is sustainable.

Sleep: 7-8 hours (for more details how to get more sleep click here)

Water Intake: 6-8glasses a day or 1.5-2litres

Supplements: WEIGHT LOSS PILLS DON'T WORK. Just eat well, exercise and be in a deficit. Most healthy people should be getting enough vitamins and minerals from their food. Feeling tired, low energy? Chat to your GP for blood tests, don't self medicate.


Goal 3: Muscle Growth Toolbox


This goal is for those wanting to build strength and muscle. Note: You WILL need a training plan designed specifically for you if this is your goal. Click here to get one.


Exercise: To get stronger, you're obviously going to need to be doing strength training. So ease off the cardio a little and focus on 3-4 strength days. Make sure you are training all the muscle groups, up the weight every 1-2weeks and incorporate low impact cardio like walking, cycling or swimming. Basically tooooooo much high intensity cardio will slow down the repair and recovery of your muscles, and this is what they need to get stronger!

Daily Activity: Move! Get steps in or add in some body weight squats or burpees if you work at a desk. Keep that metabolism thriving. Steps are a lower impact cardio but some cross training to boost speed and endurance can really help here (short HIIT classes or lighter weight workouts)

Diet: Obv we will be needing more protein. But how much? This is where you'll need a consultation with your trainer. Roughly, you work it out based on your lean body mass. 2.2g of protein per kg of lean body mass to be exact. You'll still need a steady supply of carbs. A good rule of thumb is slow carbs pre workout and fast carbs post workout. Dont forget the fats, 20-30% of what you eat should be those healthy fats.

Sleep: 7-9 hours...more rest and recovery! (For more details how to get more sleep click here)

Water Intake: At least 2litres

Supplements: Protein powder will be a great way to boost that protein intake alongside your diet. There is also evidence that creatine will help boost energy and increase performance. More info on that click here



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I could go on and on, through every fitness goal imaginable. You can see how so many elements need to be aligned for you to best hit those goals, whatever they are. This can be tough to plan or figure out alone. Need help? Enter CoreWorx....


Got a goal? Tell us and we can point you in the right direction.


Consider yourself wised up on all things training. Choo choo...



Laura x






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