What is sleep?

Sleep by definition : a condition of body and mind which typically recurs for several hours every night, in which the nervous system is inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended.

Our ability to relax is something that has got significantly more difficult as we have progressed through the millennial years, what we have seen is TVs entering bedrooms, working until we fall in bed, or scrolling through social media until we realise everyone else is asleep. The bedroom is a sanctuary, and should be used for sleeping however when other activities occur it makes it more difficult for us to unwind, our brainwaves struggle to switch off in this sanctuary and continue to work to beat deadlines. It the equivalent of trying to pull the handbrake up whilst hitting the accelerator.

 

Sleep will affect how high the ceiling and speed of your results.

 

This subject is highly researched and extensive, however we will keep this article limited to sleep and its affects of fat loss.

Research has shown that lack of sleep is linked to stress, weight gain and obesity, with adults who lack in sleep 55% more likely to be obese and a child  lacking has an 89% more likely to be obese. In a controlled study to discover the effect sleep had on body composition it was found the group that got optimal amount lost 1.4kg of fat, whilst the group who lacked lost only 0.6kg of fat whilst also losing 2.4kg in muscle mass.

For more stats read this study from the NHS

 

Effects on Willpower

It is understood that sleep doesn’t just affect your wakefulness but will influence the choices of what you eat, a lack of sleep impacts the hunger hormones and increases your desire to eat (which is typically poor choice foods).

To improve choices of what you consume, you need to get sleep optimally. This means getting 7-8 hours uninterrupted per night, with a bedtime between 10-11pm and waking hours between 6-8am. Therefore aim for uninterrupted where possible.

Optimal amounts will ensure that the body continues to produce testosterone at its fastest rate. This will improve quality of life.  Hormones affect confidence, can lead to increased muscle mass, reduce body fat and increased libido.

 

Our Recommendations?

We understand that you have responsibilities and deadlines the may push bed time down your order of priorities. However there are a few basic principles that are not intrusive and can be applied easily.

-We recommend to not consume caffeine after 4pm. Even if you feel it does not interfere with your sleep it can still effect quality.

-Don’t work in bed, as it can make “switching off” difficult

-Read a book in bed opposed to watching TV*

-Wear eye shades such as “Blue light blocking glasses”

-Install a red-light blocker on your phone and laptop

 

*Currently watching updates on Covid-19 immediately before you go to bed will drastically increase stress and I guarantee will have a negative effect on quality.

There is no substitute for quality sleep. No supplement or food. It’s that important! Quality sleep is essential for your performance within and outside the gym. The ability to rest well at night will ensure your recovery from training whilst improving your cognitive performance.

Article written by William Nkrumah

Personal Trainer London

Cable crossover

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Chest Supported Row

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Face Pull

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cable Lateral raise

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Dumbbell Lateral raise

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Dumbbell Shoulder Press

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Single arm row

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Sleep

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Straight arm pull down

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Pull Ups

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Seated Row

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Rfe split squat

Find yourself in a staggered stance approximately in front of a step which should be no greater than 6” high, place your toes on the step and your front foot should be flat. This would be your start and end position for every repetition.

You’re going to allow your rear knee to move towards the floor, whilst your front knee is moving in a motion forward towards your toes.

When your rear knee is close to touching the ground, pause then push through both legs to reverse the motion to the start position.

*If your front heel comes off the ground during your repetitions, adjust your stance.

Starting with bodyweight is appropriate for many on a RFE, or holding on to a squat stand to aid balance.

Repeat for the stated reps in your program before switching sides.

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Lat Pull Down

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Push ups

Starting in a prone position, set your hand just outside shoulder width at a 45 degree angle relative to your torso.

Bring your knees and your hips off the ground, so that your body is in neutral (this is your start and end position for every rep).

Press into the ground until your arms are fully extended, then lower your body in a controlled manner towards the floor.

*Your body should be moving in a synchronised manner.

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Cable Press

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit but now rotate so that you’re in a pronated grip (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm towards the bench. The upper arm should be in approximately a 45 degree relative to your torso. When you’ve reached a point when your upper arm can move no further, press the handles in the opposite direction of the bench until your arm are fully extended.

*Your bench should be central of the cable station.

*Your handles should be should height

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Cable Fly

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit. Your elbow should also be slightly bent (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm in a circular movement towards the pulley, before returning to your start/end position.

*Your bench should be central of the cable station.

*Your handles should be shoulder height

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Incline Machine

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Dumbbell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width with the dumbbells resting on your thighs then lie back so that you’re in a supine position on your bench.

Your dumbbells should be above your elbows, whilst your upper arm should be approximately 45 degrees to your torso (this is your start and end position for every rep), palms in the same direction of your feet.

Press the dumbbells towards the ceiling, until your arms are fully extended then lower the dumbbells in a slow controlled manner to your start position.

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Change This to exorcise title

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BarBell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width, lie back so you’re in a supine position. Your eyes should be directly underneath the barbell.

Place your hands on the barbell with an overhand grip, approximately 1.5x shoulder width.

Extend your arms to un rack the bar, slowly set the bar to a position perpendicular of your shoulders (this is your start and end position for every rep).

Lower the barbell in a controlled manner towards your chest, your arms should be approximately 45 degrees to your torso. When you’ve reached a point when the barbell can get no lower press the barbell towards the ceiling, until your arms fully extended.

*If you’re training in a facility where you can set the hooks to your preferred height, choose a height in which when you’re un-racking the bar you’re not protracting/over extending to remove the bar.

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Can you spare us 2 minutes for some market research? If so we would like to offer you a weeks free training at the end

Y Raise

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Leg Extension

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Cable Extension

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Ham curl

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DUMBBELL TRICEP EXTENSION

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Reverse Curl

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Zotttman Curl

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Hammer Curl

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Cable Curl

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Preacher Curl

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Spider curl

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Seated DB curl

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Step Ups

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Split squat

Find yourself in a staggered stance approximately a step forward/back difference, the front foot should be flat and the rear foot should be on the toes (mobility permitting). This would be your start and end position for every repetition.

You’re going to allow your rear knee to move towards the floor, whilst your front knee is moving in a motion forward towards your toes.

When your rear knee is close to touching the ground, pause then push through both legs to reverse the motion to the start position.

Repeat for the stated reps in your program before switching sides.

*If your front heel comes off the ground during your repetitions, adjust your stance.

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glute bridge

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Hip Bridge

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45 Back Extension

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RDL

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Trap bar deadlift

Stand in the middle of the hex/trap bar with your feet in approximately a shoulder width stance.

Maintaining a neutral spine, in a synchronised manner bring your hips towards your calves, whilst also allowing your knees to move in the same direction as your toes. You should be able to grab the handles of the bar, if you’re unable to, raise the bar by placing blocks underneath the plates. This is your start and end position

Take a tight grip of the handles and stand, reverse the movement by allowing your knees to move forward and hips down.

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Alternating lunges

With the dumbbell in your hands and to your sides, find yourself in a position where feet are approximately hip width apart

You’re going to take approximately a dynamic step forward, allowing your front knee to move forward whilst the rear knee moves towards the floor. Without pausing in the bottom position, push through the ground to return to a standing position. This is the start and end of every repetition.

Repeat for the stated reps in your program before switching sides.

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Goblet squat

Hold the Dumbbell in a vertical manner just below your chin, your feet should be approximately shoulder width apart. This will be your start and end position for every repetition.

Start the movement by allowing your knees to move in the same direction of your toes, whilst your hip is moving towards the platform in a synchronised manner. Once you’ve reach the bottom, pause then push through your legs to return to your starting position.

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Hack Squat

Load the weight plates on to the machine, then place your shoulders underneath the pads whilst setting your feet on the platform approximately shoulder-width apart (this is your start and end position for every rep).

Your feet should be a in position which allows you to push through the centre of your feet.

Extend your knees, and take the hack squat off the lock setting. Start the movement by allowing your knees to move in the same direction of your toes, whilst your hip is moving towards the platform in a synchronised manner. Once you’ve reached the bottom, pause then press through the platform to return to your starting/end position.

Repeat for the stated reps in your program before switching sides.

*Focus on keeping your lower back on the back pad, if your back comes of the pad you’ve reached your end range-of-motion.

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back Squat

Have the bar behind your neck, resting on your shoulders.

Your feet should be approximately shoulder width apart. This will be your start and end position for every repetition.

Start the movement by allowing your knees to move in the same direction of your toes, whilst your hip is moving towards the platform in a synchronised manner. Once you’ve reach the bottom, pause then push through your legs to return to your starting position.

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