Smart Strength Training Podcast

In this week's podcast, I discuss muscle soreness and its relationship to muscle growth. Delayed-onset muscle soreness (DOMS) is often misunderstood and is not necessarily an indicator of a good workout. I explain muscle damage and recovery and discuss what truly is the primary driver of muscle growth. I unpack the type of training that is effective and why a focus on progressive overload while limiting excessive soreness is key. In this episode: 00:00 Understanding Muscle Soreness01:30 The Role of Muscle Damage and Recovery08:05 Factors Contributing to Muscle Soreness09:26 The Importance of Progressive Overload10:30 Limiting Excessive Soreness If you need help maximizing your training while minimizing soreness, click the link below to find out more about my 1-on-1 online personal training. https://www.andyvincentpt.com/online-personal-training/

In podcast episode 11, I explore whether doing too much cardio affects one's ability to build muscle. The concept of concurrent training, which involves combining strength training and cardiovascular training, is discussed, as well as the interference effect, where cardio can disrupt the pathways required for building muscle. I also explain why not all cardio is equal and I explain strategies for mitigating the interference effect to ensure you can build muscle at the same time as doing a fairly high level of conditioning. In This Episode: 00:00 Introduction: Does Doing Too Much Cardio Affect Muscle Building?   00:59 Understanding the Interference Effect in Concurrent Training   06:19 Strategies for Mitigating the Interference Effect   If you need help balancing strength training with conditioning in your own workouts, check out my 1-on-1 online personal training program: http://www.andyvincentpt.com/online-personal-training/

In this podcast, I am following up on the last episode by discussing how to lose weight and body fat without tracking calories. There are some obvious problems with tracking calories: inaccuracy in the numbers can cause anxiety and potentially lead to disordered eating behaviours. And we know why diets generally don't work. In this episode, I will give you strategies for weight loss without tracking. In this episode: 01:52 Why Diets Don't Work 04:06 The Importance of Weight Management 07:45 Low Hanging Fruit Approach 09:38 Focusing on Energy Dense Elements 14:13 Keeping Meal Volume High 16:01 The Role of Protein 16:31 Including Fruit and Vegetables 19:23 Avoiding a Reactive Approach 22:00 Long-Term Weight Management

In this episode of The Smart Strength Training Podcast, I explore the controversy surrounding calories and whether they matter for weight loss. I address the main arguments against the calories in versus calories out model and discuss the role of hormones, nutrient quality, and genetics in weight management.  In this episode: 00:40 Arguments against Calories 03:33 Calories as Energy 04:02 Energy Balance Equation 05:30 Lack of Nuance in the Calorie Conversation 07:14 Importance of Nutrient Quality 08:12 The Carb Insulin Model 09:36 Role of Hormones in Weight Gain 11:00 Genetics and Behavioral Factors

In this episode, I am talking about the popular trend of reverse dieting. I’ll examine the claims and terminology associated with reverse dieting and review the research. I will explain in what situation reverse dieting could be a good idea and when reverse dieting is definitely not something to consider. In this episode: 00:54 What is Reverse Dieting? 02:22 Claims and Terminology 03:48 Origin of Reverse Dieting 06:37 Managing Weight Regain 08:06 Debunking Claims 12:46 When Reverse Dieting Could Be Sensible 15:59 Who Should Consider Reverse Dieting

In this episode, I discuss creating your strength training workout. The average gym goer still walks into the gym with no plan or an app or random program. In the episode, I emphasise the importance of understanding exercise categorization, explain how to determine the number of exercises to do, discuss different training splits, total workload, the significance of exercise, training periodisation, and how to avoid junk volume. In this episode: 01:01 Exercise Categorization: Lower Body 02:26 Exercise Categorization: Upper Body 03:22 Determining the Number of Exercises 05:15 Training Splits 06:42 Choosing Exercises and Managing Workload 09:24 Exercise Placement and Recovery 13:00 Program Duration and Making Changes 15:23 Avoiding Junk Volume and Focusing on Quality 16:52 Summary and Importance of Consistency If you would like to help with creating a tailored training program for your body and goals. Check out my 1-on-1 online personal training and nutrition coaching:

In this Smart Strength Training Podcast episode, I discuss intermittent fasting and its prevalence on social media. I explain the terminology and methods of fasting, including time-restricted feeding and prolonged fasting. As well as the weight loss benefits of fasting, insulin sensitivity, longevity, inflammation and energy improvements. I explain the cons and pitfalls of fasting, such as potential cortisol increase effects on carbohydrate utilization in women and issues with retaining muscle mass. I also share some of my experiences with fasting and provide recommendations for implementing it. In this week's podcast, I discuss: 00:00 Introduction to Intermittent Fasting 02:29 Terminology and Methods of Fasting 04:20 Weight Loss Benefits of Fasting 07:54 Improved Insulin Sensitivity 10:00 Longevity and Autophagy 14:41 Inflammation and Energy 18:48 Cons of Fasting 19:18 Implementing Fasting and Takeaways 22:28 Personal Experience with Fasting 25:53 Conclusion and Recommendations

On the Smart Strength Training Podcast this week, im talking about "Motivation". That fantastic word that people assume is so crucial for exercise. But is motivation really what you need? In this week's podcast, I discuss : What is motivation? Why are you working out? Tip to help you stay on track Why momentum is a better word than motivation Why your habits are the key to success If you need help with keeping accountable in your own training. Check out my 1-on-1 online personal training and nutrition coaching: http://www.andyvincentpt.com/online-personal-training/

This week, on the Smart Strength Training Podcast, I'm discussing the topic of Progressive Overload and Training to Failure when resistance training. Each week, I get asked questions about progressive overload, as many trainers talk about it but often miss the nuances, leading to a lot of confusion. In this episode, I'll talk through: What should you be trying to progress in strength training? What are mechanical tension & metabolic stress? The truth about rep speed/tempo when training. Whether you should add weight or reps. RIR scores and RPE scores. Using AMRAPs to standardize your training. If you need help implementing the advice from this week's episode into your own training, check out my 1-on-1 online personal training and nutrition: http://www.andyvincentpt.com/online-personal-training/

This week, I talk about the current protein recommendations on the Smart Strength Training Podcast. Protein is a hot topic at the moment, which is, on the one hand, good, but has led to some confusion and divided camps over how much protein we should be eating. And, of course, it has become marketing gold like anything popular, which drives even more misinformation.  In this episode, I talk through  the role of protein in the body the current government and fitness guidelines the emerging research  why there is a divide between these guidelines and the issues within the research my recommendation and why the protein absorption myth If you need help implementing the advice in this week's episode into your nutrition. Check out my 1-on-1 online personal training and nutrition: http://www.andyvincentpt.com/online-personal-training/

In this episode of Smarter Strength Training, I talk about bulking up. It's a fear that many women have when starting to strength train. But what does it take to add a significant amount of muscle? Topics in this episode are: - The two types of hypertrophy (muscle tissue) - How is muscle built? - What is mechanical tension & metabolic stress - How recovery and nutrition feature in hypertrophy - How is strength training different to training for hypertrophy? - How would you train to try and not to build muscle? I hope you enjoy the episode. If you want me to answer your questions, ask them in my weekly Q&A on Instagram. If you want a bespoke training program and tailored nutrition, apply for 1-on-1 online coaching here: www.andyvincentpt.com/online-personal-training/

In this episode of the Smart Strength Training Podcast. I talk about Crash Diets. Are they inherently bad? Plus I answer a question that was asked on my Instagram Q&A. - Can you diet for too long? - If you diet too long, can it “break” your metabolism? I hope you enjoy the episode. If you have a question you would like me to answer, be sure to ask it in my weekly Q&A on Instagram. If you need help creating a bespoke training program and tailored nutrition, apply for 1-on-1 online coaching spots here: www.andyvincentpt.com/online-personal-training/ Andy

The world of fitness can seem confusing. There are so many opinions and so much conflicting information. How do you know what's right for you? Welcome to the Smart Strength Training Podcast. A series that tries to cut through the noise to give you a no B/S approach to training, nutrition, mindset and practical tips to help you on your way to staying consistent and seeing results.