Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey
Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey

Newsletter number thirty eight

Hi everyone,Newsletter

Enjoy this week's newsletter and have a fantastic weekend!

Why is resistance training important?

Resistance training means working or training with weights, either free weights, the weights on a gym machine or your own body weight. By performing simple, often repetitive movements you are able to focus work on a particular muscle or group of muscles. Working with weights, the movement is made harder and requires more physical strength. Resistance work initially damages the muscles, but as they repair themselves they actually become stronger.

People often believe that lifting weights will cause rapid muscle growth in a short period of time. This is not actually true. Different training techniques will achieve different effects and building muscle is one of the more difficult ones to achieve, even using the correct programming! How easy or difficult it is to achieve muscle growth depends on your body shape and type, and even then building up the size of your muscles takes much longer than many other fitness objectives.

If you work using a programme that works using a repetition range of twelve or more reps and stick to a routine that works different areas of the body rather than stick to a few isolated areas, you will almost certainly not build muscle. However if you follow this same approach you will certainly increase strength, tone and muscle utilisation and will dramatically increase your metabolic rate.


Weight loss

People often underestimate how many calories they are consuming on a daily basis because they forget or are unaware about 'hidden calories'. The worst offenders for 'hidden calories' are often drinks....alcohol, fizzy non-diet drinks, smoothies, fancy coffees, hot chocolate, juices etc. When trying to drop a few pounds, the best tactic is to stick to water or flavoured teas, but if you must have something with a bit of flavour try an orange/lemon/tropical squash (with a tiny amount of cordial).

Calories are often forgotten about in salad dressings, sauces (tomato sauce, salad cream, mayonnaise etc) and spreads (peanut butter, jam) too so if you do have these things, try to use them in sparse amounts.

Watching your consumption of the above items can save you a few hundred calories in a day or even more depending on what you usually have!


Nutrition tip

Protein can help balance out blood sugar levels so combine it with sweet foods to prevent sugar highs and lows. If you snack on an apple or chocolate, add a small handful of walnuts too. Protein fills you up for longer than sugary foods, so you'll start to eat less overall too.


Calorie awareness

Two large glasses of wine (250ml glasses) contain 370 calories which is equivalent to one and a half mars bars (363 calories) or three bags of Walkers crisps (396 calories). When put like that, you can see what is meant by hidden calories! A 250ml glass (one large wine) is a third of a bottle. Swapping it for a 125ml glass will mean you are far less likely to polish off the whole thing.


Quote of the week

"It's the little details that are vital. Little things make big things happen."

John Wooden


Interesting fact

Movement melts away stress. This is because exercise produces a relaxation response that serves as a positive distraction. It also helps to elevate your mood and keep depression at bay.


Challenge of the week

Winners of this week's tricep dip challenge are,

Male winner : James Sayers and Tim Bowen (both with 40 reps)

Male runner up : Matthew Bates with 27 reps

Female winner : Sophie Bowen with 30 reps

Female runner up : Julia Bowen with 28 reps

Well done to all participants. Back to the medicine ball side twists next week!!


Star client of the week

JuliaThis week's star client is Julia Bowen. Julia reached her final goal this week after starting her mission last October. She has worked incredibly hard in order to get there, but has also hopefully had fun along the way!! Well done Julia!