Blog

We post regular articles with news and updates about the fitness industry.

Training
2017-08-15
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PARTIAL REPS VS FULL REPS

To understand the complex nature of the partial rep against the full rep, we need to give ourselves a better understanding of these two disciplines that have long been locked into consistent battle with each other over which is the better training technique. Most people normally have a problem understanding ROM because they think it’s equal to the distance a body part travels. This is entirely wrong. It’s actually more accurate to say that it’s equivalent to the amount of degrees a joint flexes. Well personally, I’ve been doing full reps ever since I began working out back in 2012. I only recently began including partial reps into my exercise as a sort of new experience with my life. A partial rep is using half the specific range of movement required for a particular exercise; while using the strongest portion of the rep. Let’s take the bench press as a…

Diet
2017-08-15
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LOW FAT VS LOW CARB DIET

Ladies and gentlemen, the following contest is tonight’s main event. In one corner, we have the current reigning champion of loss weight, the low fat diet! His main tactics involve eating plenty of vegetables, whole grain products, fruits and lean meats such as fish and poultry. In the other corner, we have the challenger, the mastermind of limiting carbohydrates by intake of whole grains and starchy vegetables. His focus is intake in protein and fat for optimal emphasis; introducing the low carb diet! Well folks this battle seems to be a tight one, let’s take a look at the history of both fighters to determine who’s got the edge over the other one. As we all know, the body treats carbohydrate calories different from protein or fat calories. There’s been a lot of speculation over which method of caloric loss is better. Traditional weight loss specialists maintain that decreasing total…

Training
2017-08-15
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IDEAL REST INTERVAL FOR MUSCLE GROWTH

The length of rest periods in between your sets greatly determines the purpose and scope of your training. Training purposes are generally divided into three categories: hypertrophy training, strength training and endurance training. It is very important for you to understand your ambitions for training as you begin. Do you want to gain muscle, endurance, or strength? Surprisingly, just by varying your rest intervals in between your sets, you can easily focus on the category that you are aspiring to achieve. Let me explain this simple but commonly ignored part of training. If you’re looking to take hypertrophy training head on, you have to understand its basics and the science behind it. What is hypertrophy? Well, this is the increase in muscle size and mass. It is usually undertaken by body builders. So if you’re aspiring to look bigger, take on large muscle compound exercises such as squats, presses and…

Other
2017-08-15
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HOW YOU CAN GAIN MUSCLE AND LOSE WEIGHT AT THE SAME TIME

Every fitness lover and mass builder aspires to lose weight and gain muscle at the same time. It’s what we all dream of; what we crave for when we hit the gym or during our personal workout. From the go, we’ve always known that it’s to better to kill two birds with one stone. That’s why ‘recomping’, the process of gaining muscle while subsequently losing weight, is becoming quite popular today. ‘Recomping’ is a rational approach to body-building. This means it entails caloric deficit (the process through which your body uses energy to cause weight loss), at the same time optimizing and boosting the intake of macros. Macros are actually the building blocks for mass gaining as you workout. They include proteins, carbohydrates and fats. So here is where the stalemate comes in. We need to somehow eat a surplus of calories in our diet to build mass; while at…

Training
2017-08-15
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How to become a Personal Trainer in the U.K

Be your own boss, decide your working hours, meet new people, help people achieve their goals, huge earning potential… sounds good right? This is the life of a Personal trainer, but how does one go about becoming one? This article should clear a few things up. So you have decided that you would like to become a Personal Trainer. The minimum requirements in the U.K. to become one are to hold a REPs approved level 3 certificate in Personal Training. However, before you can achieve a level 3 certificate in Personal Training you must first have a level 2 in Fitness Instructing (or equivalent). To simplify things, here at The Fitness Circle we offer a Personal Training diploma which includes both the level 2 & level 3. Completing this would fully qualify you to becoming a Personal Trainer and allows you to work self-employed or for a gym. A Level…

Nutrition
2017-08-15
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Why fibre is so important

The breakdown Whole grains are the entire seed of a plant, referred to as a ‘kernel’. During the processing of whole grains, the husk (outter shell), the bran (contains fiber), the endosperm (contains starch) and the innermost germ (contains minerals and nutrients) as shown in figure 1. During the processing of whole grains, everything is removed leaving not much more than the endosperm which has a small amount of nutritional value. By contrast, 100% whole grains contain an intact kernel loaded with vitamins, minerals (noticeably B vitamins, vitamin E, zinc and magnesium) and a variety of antioxidants. Try to pick carbohydrates when the first ingredient on the label has the word 100 whole in it. Additionally, many natural foods are good sources of dietry fibre including fruits and vegetables (raspberries, blueberries, blackberries, pears, potatoes with skin, broccoli, corn, apples with skin and bananas. Other sources worth mentioning; oatmeal, raisin bran,…

Training
2017-08-11
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WHY IT’S GOOD TO INCLUDE CARDIO IN YOUR WORKOUT PROGRAM

As a gym junkie, I have always been fond of the endless battle between pro-cardio and pro-workout supporters. Being a hybrid (I do both cardio and workout during my training), I love watching these guys literally tare each other apart when they’re at the gym! So how did this ‘great divide’ come to be? Well, not pointing out any fingers, but I think most of the blame lies with the pro-workout supporters. There’s been this ancient proverb passed down by HIIT ancestors (High Intensity Interval Training) that including cardio in your workout program reduces muscle gain. Well, I totally disprove this theory and from my experience, cardio has helped me to not only build and tone, but has also brought numerous health benefits to my life. It’s just about knowing the right timing, amount and intensity of cardio to include together with your work-out program. Well, let’s break down the…

Training
2017-08-11
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ARE CRUNCHES GOOD OR BAD?

There’s been a lot of debate concerning whether the inclusion of crunches in your exercise workout routine is good or bad for you. This reminds me of the classic ying vs yang theory; good vs evil scenario. Well, crunches have a long history in the workout forum; and as is the case with traditional techniques, they always have some bad mouthing to be done about their efficiency. Well, so let’s take a more in depth look at crunches, or also known in a more savvy scientific name as lumber flexions. Hmm, so what are crunches? In my books, these are any exercises whose sole purpose is to strengthen the 29 core abdominal muscles found in your back, abdomen and pelvis. The importance of these muscles is that they provide the main support to your spine that is vital for movement, support and balance. There’s been a lot of negative publicity…

Other
2017-07-25
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Blood Flow Restriction Training

Written by Jamie Carr (The Fitness Circle Student). Introduction An old time friend of mine, John, recently popped up in town so that we could catch up. He was a long time gym buddy, and we would occasionally work out after work. So I meet him at a local bar and when he walks in, I almost fail to recognize him. The guy is huge! His biceps are nearly twice the size of mine! The funny thing is that a year ago, he was smaller than I was. Curiously, I ask him if he’s been taking steroids and he shrugs off my ludicrous question with a grin. “I actually started doing blood flow restriction training,” he says. “It’s truly amazing.” Inquisitively, I ask him to explain more on the discipline because I had never heard of it before. “All I can tell you about it man is that you have…

Training Other
2017-08-16
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How To Become A Personal Trainer In The UK

  How To Become A Personal Trainer In The UK A career in fitness and personal training can be extremely rewarding for the right person. If you have an interest in fitness training and a real passion for helping people then it could be just perfect for you. If you have decided that being a fitness instructor or personal trainer is for you, the next question you’re certain to ask is how to become a fitness trainer. This article aims to give you all of the necessary steps and advice you need to become a personal trainer in the UK. What are the things I need in order to be Personal Trainer? There are 4 things that you’ll need in order to become a Personal Trainer in the UK: 1. Level 2 Gym Instructor qualification 2. Level 3 Personal Trainer qualification 3. Personal Trainer Insurance 4. Job opportunities Level 2…