CONTENTToday it’s common knowledge that most of us in the general population have shifted into a more sedentary lifestyle. So, there’s never been a more important time to move well, move often and achieve a healthy mind and body.

The secret is knowing that when you adopt an active lifestyle, start working out with the right intensity and use the correct type of exercise conducive to your aim, that this is the only way you will progress (NO FADS)!

The key is learning to tune into your body and balance feel goods with what’s actually good for you and by concentrating on the three pillars of a healthy life. Eating the right foods, good CV (cardio Vascular) fitness and appropriate strength training.

All of this will help you to create a lifestyle that will keep your body operating at a high level, which will burn of those excess calories.

If done regularly, exercise will also improve your muscular strength, increase your joint flexibility, prevent injury and boost your endurance levels.

In this workout guide you’re going to learn some simple steps for injury prevention, strength gain and fat loss, you’ll also get a clear understanding on how to establish workouts that are right for your aim, be it FAT Loss, Injury prevention, strength gain or power.

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6 x Weight Training Tips 2

Basic Movement Principles 7

Weight Training Facts 9

Final Notes 16

FREE Workout Plans 17

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Your physical environment is massively important for any fitness related goal, but what about the people around you, the people who can make or break you?

Do you have a supportive network who are going to help you? Not just in the gym but in life. Or are you being held back by a crowd that is a little complacent?

Over time, we’ve found that nothing motivates you more than training and working with like-minded individuals. People who will encourage you and push you.We also believe it’s great to be the humblest person in the room. This may sound counter-intuitive, but it's true. In our small group sessions (SEMI PT), you can train alongside people that inspire you, which we have found is awesome for motivation.

Surrounding yourself with like-minded, more experienced people can inspire you to up your game, bringing you to their level faster.Much has been written about the dangers of a misplaced ego. If you think you’re the strongest person in a room your ego could trip you up, dragging you down toward being the weakest person in your environment.

Conversely, in a gym where you train alongside people who are fitter or even stronger, you can be inspired to develop and make progress. But this is also the time to take care not to sacrifice form to protect your ego, as you may risk damaging your self-esteem as well as your body.

Be the most humble person in the room

Training amongst fitter and more experienced people will help you develop quickly and it’s critical for gaining perspective.On the other side of the coin, we’ve also found that being open and receptive to criticism (humility) can often ensure that you are on the fast track to developing yourself to your highest potential.

The advice is to treat any gym or workplace like a playground and remember that in any type of endeavour, be it professional or recreational, take time and sometime try to be the humblest person in the room.

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At SCVF we understand that your training environment can either enhance or detract from your physical performance, fat loss or strength gain goals. An optimal environment can mean a lot of things: equipment, people, temperature, music, lighting and a whole host of other factors.

So, ensuring your environment meets your needs is important as this will encourage you to work out more frequently, increase your enjoyment of the exercises and ultimately achieve better results.

Start with your physical environment, then look to analyse your home and office areas to see if there are any improvements that you can make.

Search the local area around where you live and work to see what food and nutritional options you have nearby and do your body a favour by avoiding fast foods!

Once you’ve completed this first step, make a plan using the workout membership site and set aside dedicated time for exercise and healthy eating. The next step is to put this plan into action and continue to optimise your environment.

N.B: We have found at SCVF that Semi Private Personal Training is the optimal environment for this type of training.

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Optimise your environment2

Weight Training Tips

33Warm ups help prevent injuries that can stop your fitness journey in it’s tracks, which in turn can help with weight loss or strength gain when done as part of a regular gym routine. Your muscles also need to realign themselves after an intensive workout. So it’s best to make sure that you include a few minutes of stretching at the end of your session.

Never skip the warm up (or the cool down) 44 Use

compound exercises

Compound exercises with free weights use multiple joints as you lift. What this does is activate more muscles, which in turn stimulates more muscle growth (Burns FAT!).

At SC Vital Fitness we teach this on our30 Day Trial and are big fans of the less is more approach - but this doesn't mean we don't work hard to lose body fat or get strong!

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your routines to increase in difficulty over time.

Increasing the weight you’re lifting each week or adding in extra reps will ensurethat you make consistent, measurable progress in the gym, which increases both your strength and your sense of accomplishment.

Making progress in your gym workout isn’t hard if you plan

An often overlooked but crucial element to your success is consistent rest periods. If you rest longer between sets this week, you’ll be able to lift more than you did last week but you won’t be any stronger.

Rest for too long and you’ll reduce the benefit of your workout, which will detract from your aim as you will tend to lose your focus in this long rest break and that’s typically when gym gains are lost.

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Use planned progression

Time your rest periods between sets

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asic gym based movements should not be painful and this is what we teach at SCVF.

If you’re experiencing pain, poor movement or feel your form slipping during an exercise you should STOP as continuing to exercise with poor form or in pain could cause your body to create a ‘compensation movement pattern’.

This is your body’s way of coping with the discomfort and will only make the problem worse in the long term. My tip is to seek guidance to adjust your exercise, so your movements are efficient and safe.

Remember that even if there’s no pain, limited movement is another indication of incorrect form and can also cause a compensation movement pattern.

In order to make this e-guide work you need to ensure that your movements are symmetrical between the left and right sides (hamstring length, mobility, balance, etc). As failing to correct this in your workouts can lead to an increased risk of serious injury, and will limit your fat loss or strength gains.

TOP TIP: Ask your Coach/Trainer to check your symmetry during warm ups and cool downs and periodically throughout your training.

N.B. - This is not to do with left or right-hand dominance in a sport that demands a skill, it is more like equal movement in basic gym patterns (Hinge, Squat, lunge etc).

BB What we have learnt is that a free and comfortable range of motion, along with good symmetry, is a must before any fat loss, strength gain or performance related workouts can begin and ignoring this is the fastest way to cause an injury, which can limit your subsequent gym related goals.

Trying to push too hard too fast is a common occurrence, especially in some highly competitive gyms. At all costs control your ego, slow down, train efficiently and safely.

We suggest that you need to avoid engaging in any exercises that are beyond your current level of mobility, strength or fitness (i.e. Olympic lifts and some sport specific programs, etc).

Often the greatest risks happen when you are in the gym by yourself, as you may fail to notice bad posture or poor form during your lifts, making it all too easy to push for that extra rep and invite injury.

At SCVF we ensure that everyone exercises safely to maximise their progress and feel that it’s important they master the basic movement principles before attempting any complex skill training, as this will ensure any journey to increase fitness, strength or FAT LOSS is sustainable and injury-free.

FINAL TIP: If you are serious about your fitness or weight loss journey, invest in your future and seek out a Personal Trainer or if money is an issue, try using your phone camera to record your lifts and be critical of your own form.

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TRAIN OPTIMALLY NOT MAXIMALLY

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There is often a lot of confusion around selecting the best way to train your body with weights, to either increase your strength and fitness or to burn the fat required for the lean, aesthetic look.

You may think you need to max out in the gym, to push your limits; in order for you to develop the attributes required to increase your STRENGTH or achieve noticeable FAT LOSS.

This part of the guide has been put together to clear up that confusion and to assist you on your fitness journey.

What happens when you start resistance training?

Your stress levels increase due to the energy and physiological demands placed upon your hormonal system. In response your body starts to secrete testosterone and the human growth hormone (GH), via the endocrine system, delivering them to your muscles. This eventually results in cellular adaptations with increased performance, fat loss and strength (figure 2).

WHAT IS THE ENDOCRINE SYSTEM?

The endocrine system works in conjunction with your nervous system to keep your body in a balanced state (homeostasis).

It responds naturally to the stimulus and stress from weight training by secreting hormones from the following glands (figure 1).

ACT SHEET – THE SCIENCE BEHIND IT ALLF

Figure 1

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THE ROLE OF HORMONES.Hormones are your body’s chemical messengers. Released into the bloodstream, they help to breakdown muscle proteins during and after a workout.

Simply put, as you exercise your body breaks down muscle fibres causing an inflammatory response. This instigates the hormonal release.

These hormones then travel to receptors in the muscle and trigger the repair processes by increasing protein synthesis. The muscle fibres are then rebuilt and remodelled.

The different type of cellular repair that takes place, is all dependant on the weights, repetitions, sets and by utilising different exercises or formats that are geared to help your individual aim.

SO THEN, WHAT IS YOUR AIM??

A. HYPERTROPHYB. FAT LOSSC. INJURY PREVENTION D. ENDURANCEE. STRENGTHF. POWER

ESISTANCE TRAINING – GUIDETHE ROLE OF HORMONES

WEIGHT LIFTING SESSIONS

HORMONAL RELEASE

CELLULARADAPTATIONS

INCREASED FORCEPRODUCTION

INCREASED STRENGTH & POWER

INCREASED ATHLETEPERFORMANCE

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CELLULAREFFECTS

CELLULAREFFECTSCOMMUNICATION

BETWEEN RECEPTORS

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Figure 2

HORMONESTRANSPORT

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YPERTROPHYIt’s important to match the type of training to your fitness or athletic end goal. If your target is to build muscle then hypertrophy is a great option (SEE REPS AND REST below), It can be the most prolific way to torch FAT.

The problem with most bodybuilding type programs is that they typically focus on single joint movements (curls for girls!) at the lower end of the hypertrophy scale (67-75% 1RM). This will build type 1 muscle fibres (great for gaining some muscle) but they may hinder athletic performance.

If your training goal is to target fat loss, dynamic strength or to boost athletic capabilities, you’d be better off focusing on multi-joint compound movements, such as squats, dead lifts and military press, as completing these movements at the heavier (less reps) end of the hypertrophy scale will help you to burn more fat or develop a more athletic, dynamic physique.

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Reps (8, 10, 12). 4-6 sets (67 – 85% 1 RM).Rest (30 – 90 seconds).

MAIN OUTCOMES

1. Increases in size of the of muscle.2. Increase in the number of contractile proteins.3. Increase in the diameter/number of muscle fibres.4. INCREASED FAT LOSS CAPABILITIES.

A. HYPERTROPHY - MUSCLE SIZE/FAT LOSS

HYPERTROPHY - MUSCLE SIZE/FAT LOSS

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TRENGTH/POWER (it’s not What You Think?)As a lightweight powerlifter, the common misconception that drives me crazy, is that if you lift very heavy weights with a very low rep count you will dramatically increase muscle size. (I weigh 74kg!) While you will notice some MUSCLE gains, this type of training has the greatest impact on your muscle STRENGTH and can boost the neural drive of your central nervous system. In other words, it won’t make you BIG, but it can make you strong!

This combination can also be very useful in running performance. Consider an endurance runner who must exert force over a long period of time but still look to finish the race quickly, if they focus only on endurance conditioning and exclude strength training, that would be a mistake.

My top tip is to combine a strong neuromuscular system (through strength training) with high aerobic capacity training, as this will increase your running performance.

Therefore, at SCVF we suggest that even aerobic based athletes should have specific heavy (ish) weight exercises in their training, so they can maintain a high level of force production over a longer period, which is ideal for their sport. This increase in neuromuscular strength will also help maintain good form and as a bonus can reduce their risk of injury too.

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Strength reps (1 - 6) 2-6 Sets (> 85% 1RM).Rest (between 2 – 5 mins)

Power reps (1 – 5) 3 – 5 sets (60 – 100% 1RM).Rest (up to 8 mins).

MAIN OUTCOMES

1. Increased max strength.2. Increase in the number of motor unit recruitment.3. Hypertrophy of the musculoskeletal system.4. Increased synchronisation of motor units.5. Increased force production6. Increased power (rate of force development).

B. STRENGTH/POWER - MAXIMUM

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NDURANCEEndurance resistance training, or working to failure, induces a larger release of the human growth hormone (GH) than traditional strength training and has the added benefit of increasing your cardio vascular fitness at the same time.

It’s not without risk though. The high cortisol production (Stress hormone) can have a catabolic effect (breaking down your muscle tissue) and If you over train or under recover this catabolic tendency will limit your recovery and the remodelling/repair of your muscle tissue.

To that end, we suggest that being aware of your current resistance limits, your recovery and nutrition is a must, especially on completion of your training sessions, as this will help to alleviate those negative outcomes.

EEReps (12, 15, 18, sometimes to failure). 2-3 sets (<67% 1RM). Rest (<30secs).

MAIN OUTCOMES

1. More lactate (burning feeling) within the working muscles than strength and power training.2. Increased cortisol release (Not good for building muscle).3. Improvements in anaerobic/aerobic conditioning.4. Increased oxidative capacity and resistance to fatigue.

C. ENDURANCE - FATIGUE RESISTANT

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our choice of the different combinations of exercise repetitions, sets and movement type will vary according to your overall fitness goals.

To increase your muscle size or strength, develop a program with compound movements rather than single joint exercises. If your focus is endurance include some heavy resistance training as this will enable you to deliver a final sprint over the finish line.

For the greatest all round adaptation from the endocrine system, it’s been calculated that a balance between volume (8,10,12 reps) and percentage (around 75%) of your 1 rep-maximum is key. However, if you’re training for a maximum strength you may need to lift above 75% 1RM.

Finally, for beginners and those returning to exercise, it’s more practical to start with higher repetitions and shorter rest periods (less than 90 seconds) for increased fat loss and strength gains.

YFinal note: This book can only ever be a guide. Before embarking on a training program or significant lifestyle change please get an assessment from a qualified trainer or fitness professional.

This will identify your current strengths, weaknesses, any areas of concern and allow you to create a personalised fitness plan.

Or ask us about our 30 Day Trial, it’s a game changer. ☺

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Contact Us:SC Vital FitnessUnit B3, Mountbatten Business Park,Jackson Close, Portsmouth,PO6 1USTel: 02392177150Email: office@scvitalfitness.co.uk

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If you have any questions, don’t hesitate to get in touch at SC Vital Fitness (sean@scvitalfitness.co.uk) - 02392177150

1. Ahtiainen, J. (2006). Neuromuscular, hormonal and molecular responses to heavy resistance training in strength trained men: With special reference to various resistance exercise protocols, serum hormones and gene expression of androgen receptor and insulin-like growth factor-I. University of Jyväskylä.2. Bell, G., Syrotuik, D., Socha, T., Maclean, I., & Quinney, H. A. (1997). Effect of Strength Training and Concurrent Strength and Endurance Training on Strength, Testosterone, and Cortisol. The Journal of Strength & Conditioning Research, 11(1).3. Baechle, T. R., Earle, R. W., & National Strength & Conditioning Association (U.S.). (2008). Essentials of strength training and conditioning (3rd ed.). Champaign, IL: Human Kinetics.4. Crewther, B. T. (2004). The Mechanical, Hormonal and Metabolic Responses to Two Resistance Loading Schemes: A Thesis Submitted to Auckland University of Technology in Partial Fulfilment of the Degree of Master of Health Science, 2004. Health Science) -- Auckland University of Technology.5. Fry, A. C. (2004). The role of resistance exercise intensity on muscle fibre adaptations. Sports medicine (Auckland, N.Z.), 34(10), 663–679.6. Gentil, P., Bottaro, M., Oliveria, E., Veloso, J., Amorim, N., SaiuriI, A., & Wagner, D. R. (2010). Chronic effects of different between set rest durations on muscel strength in non-resistance trained young men. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins), 24(1), 37-42.7. Kraemer, W. J. (1988). Endocrine responses to resistance exercise. Medicine and science in sports and exercise, 20(5 Suppl), S152–157.8. Mikkola, J., Vesterinen, V., Taipale, R., Capostagno, B., Häkkinen, K., & Nummela, A. (2011). Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. Journal of sports sciences, 29(13), 1359–1371.9. Millet, G. P., Jaouen, B., Borrani, F., & Candau, R. (2002). Effects of concurrent endurance and strength training on running economy and .VO(2) kinetics. Medicine and science in sports and exercise, 34(8), 1351–1359.10. Mitchell, C. J., Churchward-Venne, T. A., West, D. W. D., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71–77.11. Ostrowski, K., Wilson, G., Weatherby, R., Murphy, P., & Lyttle, A. (1997). The Effect of Weight Training Volume on Hormonal Output and Muscular Size and Function. Journal of Strength, 11(3), 148–154.12. Ratamess, N. A., Chiarello, C. M., Sacco, A. J., Hoffman, J. R., Faigenbaum, A. D., Ross, R. E., & Kang, J. (2012). The Effects of Rest Interval Length on Acute Bench Press Performance: The Influence of Gender and Muscle Strength. Journal of Strength, 26(7), 1817–1826.13. Simpson, R. J., Gray, S. C., & Florida-James, G. D. (2006). Physiological variables and performance markers of serving soldiers from two “elite” units of the British Army. Journal Of Sports Sciences, 24(6), 597-604.14. Smilios, I. I., Pilianidis, T. T., Karamouzis, M. M., & Tokmakidis, S. P. (2003). Hormonal responses after various resistance exercise protocols. Medicine & Science In Sports & Exercise, 35(4), 644-654. 15. Steele, J., Fisher, J., McGuff, D., Bruce-Low, S., & Smith, D. (2012). Resistance Training to Momentary Muscular Failure Improves Cardiovascular Fitness in Humans: A Review of Acute Physiological Responses and Chronic Physiological Adaptations. Journal Of Exercise Physiology Online, 15(3), 53-80.16. Uchida, M. C., Crewther, B. T., Ugrinowitsch, C., Bacurau, R. F. P., Moriscot, A. S., & Aoki, M. S. (2009). Hormonal Responses to Different Resistance Exercise Schemes of Similar Total Volume. Journal of Strength and Conditioning Research, 23(7).17. Williams, A., Ismail, N., Sharma, A., & Jones, D. (2002). Effects of resistance exercise volume and nutritional supplementation on anabolic and catabolic hormones. European Journal of Applied Physiology, 86(4), 315–321.18. Young, W., & Bilby, G. (1993). The Effect of Voluntary Effort to Influence Speed of Contraction on Strength, Muscular Power, and Hypertrophy Development. Journal of Strength, 7(3), 172–178.19. Blog Archives. (n.d.). Retrieved March 22, 2017, from Http://www.precisionnutrition.com/blog

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