Tracking Activity

 

Following our previous article on tracking calories, we will explain other areas of activity we track in order to progress.

 

Logging Workouts

Your training is the foundation to improving your physique. Therefore, tracking the weights, reps and sets you do makes it easy to ensure you progress each session. If one week you do leg extension, you may do 10 reps 3 times at 20kg, you know the next week you are capable of doing that weight, so you can increase the weight. This is called progressive overload.

Tracking your workouts also present you with pattern of when is best to take a de-load. Gaining an understanding of how long your training cycles are means you can plan accordingly. For example, if you’re able to train with progressive overload for 6 weeks and you notice by week 7 you’re fatigued and struggling to hit the same numbers, it may be a sign that you need to take a rest from the gym to recover.

You can also log in other factors aside from just the weights, reps and sets.

-You may be training at a different time of the day. which affects your energy levels.

-You may have not eaten much that day, and for women you may be at a specific time of the month.

This is a huge benefit to having a PT – they do all this data collection for you! 

Tracking

 

Tracking your Steps

Another form of tracking activity is by counting steps, which is all the craze now. Steps can be easily logged on your phone or a fitbit watch.

As a nation we’re committed to hitting our 10k steps daily and becoming boastful when we’ve exceeded it. Steps contribute to your NEAT levels – NON EXERCISE ACTIVITY THERMOGENESIS which contributes to the energy deficit required for fat loss. It’s important to put in the effort not just during the gym but also outside, which is why we actively encourage clients to get more steps in. Getting more steps in is a really easy method of moving more that doesn’t require a lot of energy and can be done without you even thinking about it. Try walking to a further bus/train stop or going to a further coffee shop, the increase in energy expenditure will add up.

 

In extreme cases for muscle building, sometimes doing too many steps can put you in an unknown deficit (on top of cardio and training). Which may mean you need to consume more food to avoid that deficit.

A great example to why we should track is if you look at someone who has a sedentary job at a desk all day, who may average 5k steps a day compared to someone working on a building site who can do upwards of 20k steps a day. Even if they’re the same age, gender, height and weight, both will have different calories required for their goals.

 

In summary, whenever you want to make progress you need data to start with, and then monitor as you go on. There is no one size fits all answer with regards to how much you need to eat to lose weight, or how many reps and sets you need to do to grow bigger biceps. Each individual is different. The more we know about you the more we can help you.

 

Article By Claudia Hodgson

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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Tracking Activity

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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

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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

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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

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Alternating lunges

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Goblet squat

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Hack Squat

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back Squat

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