Best Personal Trainers in Gillingham

Not on its own and it's not the most efficient and healthy way either. Fats are necessary for the body to absorb fat-soluble vitamins, provide energy and produce certain essential hormones like testosterone specifically in men. The ideal way is to reduce overall your caloric intake from food and drinks, mainly if not solely by reducing the carbohydrates that are only being used for energy and they are not essential to the body. While you'll increase protein intake and do resistance training.

No, lifting weights increases muscle mass and reduces fat due to an increase in metabolism. For men this muscle mass increase is larger because of higher testosterone levels than women. Also, the muscle increases only when given a direct stimulus from an exercise that targets them. Therefore, if for example one doesn't want big arms but big glutes, then one would lift weights with exercises that activate the glutes and less exercises targeting the muscles of the arms.

Absolutely not. Supplements get through lots of testing before they are allowed to be sold in the market. They aren't necessary for progress but they surely contribute positively if used right when needed. Specifically creatine monohydrate is one of the most heavily researched and beneficial supplements in the market. Supplements should not be confused with anabolic steroids and other drugs and hormones that are illegal to use and only sold with prescription from a doctor. Many supplements are not actually offering any positive results in performance or body composition so always seek advice from a professional before purchasing them.

It is true that cardio burns more calories acutely but has very small effect in the metabolism after the cessation of the session. Whereas, research has proven that resistance training elevates metabolism (burning calories for just existing) for up to 72 hours after the end of the training sessions. Furthermore, cardio while being beneficial to improve the cardiovascular ability, provides very little stimulus to the muscle for growth due to the fact that the intensity of a prolonged cardio session is very low. In contrast, resistance training is so versatile that not only it can provide higher intensity training which promotes protein synthesis (building muscle), but also, through the right design and methods like circuit training, it can provide similar cardiovascular improvements as cardio and in much less time. The ability to preserve as much muscle while being in a caloric deficit diet is extremely important, as losing weight by not just fat but muscle too, will not bring the desired physique but also potential long term health issues.

Next option is that someone has actually been training really hard for a long time and reached a plateau because of the body not getting enough time to rest and overcompensate from the stimulus of training in order to adapt and progress. In this scenario, what you should do is make sure you sleep at least 8 hours a day, drink more than 3 liters of water per day, eat enough good quality (vitamin/mineral dense) calories to be at least in maintenance values, try not to stress too much in your everyday life and take a de-load week. A de-load week can be either a week of total rest from working out, or just a reduction of volume and intensity of what you normally would do. In certain cases that you have been overtraining for a very long time, that may take over a month for the body to recover. Lastly, training hard is a very vague statement because if someone wants to become faster in sprinting 30m but they train by running 10km every day, that will definitely be considered hard work, but what that person is actually training is endurance and not speed, even though both are running activities. In conclusion, we need to train specifically for what we try to achieve and not focus on the amount of sweat, pain and discomfort that an exercise induces but the relevance to our actual goal. That's where a strength and conditioning specialist is needed to guide you to the right direction.