JakeDentonPT

  We all have times when we can't be motivated. And things we can't do.    But, for me, the true barriers to progress, are excuses.    I've had a few weeks of losing motivation myself, but I am back, I admit that I could not be bothered, and am moving on feeling a bit more inspired and motivated.  It is entirely normal to lose motivation for a few days, weeks and even months. It's natural that we aren't all experts at something. It's natural that life stops us doing what we want to do sometimes. And, naturally, we all come up with excuses, either true, exaggerated, or not quite true.    But self-acceptance is important!    For me, the time spent coming up with excuses, is time that could be spent doing something better.    The picture (above) from is from BBC Radio One, where Tom Hardy was interviewed. Of course, he could have said his rap career flopped due to illness, or traffic, or circumstances. Instead, he chose to recogni...

  I'm sure you are aware of the 10,000 steps a day suggestion... But, do you know what it really is and what it means? The 10,000 steps a day is suggested to be the ideal amount of steps you should aim for each day. So, why 10,000 steps? And what about individual variability?   The 10,000 steps advice was coined as an advertising ploy decades ago to encourage everyone to buy a step counter. And how much science and research went into deciding 10,000 was ideal? None, 10,000 was just a nice, round number.    Obviously, some people may be able to easily do 10,000 steps a day or more, while others may struggle with 1,000, so what really is an ideal amount of steps per day?   For me, I would say there is no ideal step count each day. On days with heavy training sessions, more steps could be detrimental, by reducing your recovery periods. On rest days, more steps can be beneficial (presuming a light intensity walk) to help improve blood flow and keep you moving a bit....

  You'll have probably heard something along the lines of 'cardio kills gains'.   But is this really true?    Mostly, no it is not true. Some people will tell you it is. Some people will tell you it's not. I will tell you it depends.    Lets look at the physiology. As we all know, to make 'gains', you must resistance train and have enough calories.  Cardio can burn a lot of calories, which is why it can be so effective for losing weight. And, why it can be tougher to build muscle alongside heavy cardio.  Muscle building from weight training generally results in increased Type 2 muscle fibres. Type 2 muscle fibres are larger than Type 1 muscle fibres, which are developed with cardio training. So, logically, to build more muscle you want to focus more on the Type 2 fibres.     However, cardio improves our heart, lungs, blood vessels and blood. This improves our bodies ability to deliver oxygen, nutrients, hormones and everything else ...

  When it comes to chasing your goals, there are countless methods, techniques, diets, machines, and workout recommendations, that it seems impossible to know which will work.    Here, we look at how to decide on the effectiveness of these recommendations.  Firstly, when considering your options, always remember if it sounds too good to be true, it probably is. And even if there is 'proof', there are likely some unmentioned side effects. Perhaps, someone has said that they have lost 2 stone in a week from a cheap miracle drink or diet. Chances are this is not true. And if it is, it is probably an extremely unhealthy way to lose weight.   Secondly, consider where these options are coming from, and look into any research mentioned. Who is giving this advice and why? Perhaps, its a friend who has heard from a friend who heard from a friend. Perhaps its an advert on social media. Maybe its an article in a magazine. Wherever possible, go directly to the source. Often...