PT Monthly Magazine (2025)

02/08/2025

Do You Know The Difference Between Weight Loss and Fat Loss?

Weight loss is a decrease in your body weight from muscle, water, and fat loss. Fat loss refers to weight loss from fat only, and it’s a more specific and healthy goal than general weight loss.

Knowing whether you’re Losing Weight from fat or muscle can be difficult.

Keep reading to learn more about why fat loss is more important than weight loss, how you can tell the difference between the two, and tips for losing fat and maintaining muscle.

On a weight loss journey, you may TRACK your weight loss progress using a scale. While this can be helpful, most scales don’t differentiate between fat loss and muscle loss.

A Body Fat Scale can provide a more accurate picture of your body composition by measuring your fat and muscle percentage.

You can also use skinfold calipers to estimate your Body Fat Percentage , but this takes Practice to ensure accuracy.

Many weight loss programs claim to help you lose weight quickly and easily. However, it is important to note that a significant amount of this weight may include water and muscle loss.

Losing Muscle can be Detrimental to your overall health and your ability to navigate everyday tasks.

Maintaining a healthy percentage of muscle has several benefits, such as:

Regulating Healthy Blood Sugar Levels
Maintaining Healthy Fat Levels like Triglycerides and Cholesterol in the blood.
controlling Inflammation

For more information go to https://personaltrainermagazine.co.uk

17/07/2025

The truth, the whole truth, and nothing but the truth so help my supplements......

Athletes have an ever-expanding variety of pills, powders, drinks, and other tools to choose from that promise to make them faster, stronger and bigger.

Sales figures indicate that many athletes and fitness gurus have bought into that promise. But it's largely an empty one. Performance supplements should never be a substitute for healthy nutrition and drinking water. Lets dive in to
The "hype" around different types of water often overshadows the fact that plain tap water, regulated and often filtered, is generally a healthy and cost-effective option. While some specialty waters like alkaline or hydrogen-rich water have proponents claiming health benefits, scientific evidence is often lacking or inconclusive. Furthermore, some bottled water options may pose health risks due to microplastics or other contaminants.

Research on exercise supplements

There's no scientific evidence to support products that claim they'll increase muscle size, strength, energy or athletic performance. But many athletes look for any way to gain an edge on their competition or quickly reach their personal goals.

People are often swayed by clever marketing techniques, videos on social media, or professional athletes who endorse nutritional supplements. Often, "experts" who aren't qualified or don't have a background in nutrition make inaccurate claims about these products.

Because there is no standard for many of these supplements, it can be common to find several different chemical formulas, depending on the company. Each one claims it contains the same vital compound.

Safety information on protein supplements

Supplements foramino acids, the building blocks for protein, are promoted as helping build muscle. However, the average individuals diet already has two-to-three times more protein than is needed.

It's also important to note that high levels of specific amino acids can potentially produce a toxic effect. It can place an extra burden on your kidneys and contribute to Kidney Failure in the long-term.

Unnecessarily adding individual vitamins and minerals into your diet can also create imbalances within your body. This can lead to major changes or long-term health effects. Unnecessary supplements can be potentially toxic and may reduce your body's ability to absorb other nutrients.

One example comes from a 2022 report released by the FDA . The report included information that some bodybuilding products posed serious health risks.

The FDA found that some products that claimed to help build muscle mass and strength illegally contained steroids or steroid-like substances that can cause series liver injury. Many of these bodybuilding products were labeled as "dietary supplements" in stores and online. This all came to light after the FDA received hundreds of reports of adverse reactions to some supplements.

In cases like this, it can be hard for the FDA to regulate and find the sellers, especially if the products are sold only online. Retailers and websites will often change their name or relabel their products to evade authorities and scam customers, according to the FDA.

Sports drink intake should be rare

Sports drinks are popular, but they should be used properly.

The purpose of these beverages is to provide fluid carbohydrates and electrolytes , during long endurance events. These are times where energy stores are low, and water and electrolytes are lost in sweat. In these cases, sports drinks can support athletic performance and help with recovery.

Sports drinks should not be the main source of fluid in your diet. They add extra calories, which can hinder weight goals. They also have added sodium, which may be unnecessary and can contribute to High Blood Pressure.

If you exercise for less than an hour in a mild environment, Water is only thing you need to be drinking It's enough to refuel your body during exercise.

A well-balanced diet and plenty of water is enough

As long as athletes eat a well-balanced diet and drink plenty of water, that should be all that they need. A lot of people use products that are not scientifically sound. Some of them aren't even regulated by the FDA. And to top it off, supplements can quickly gobble up your money.

Athletes who need more carbs than the normal person are those who participate in long events, such as triathlons or marathons. But even those athletes simply need more food and liquid in their diets in the form of carbs and electrolytes to replace losses.

If you're interested in using any supplement, do your research you'll be surprised how misleading these products are and don't be fooled by the individuals that are also endoring & selling these products too.

16/07/2025

Why & How Exercise Fights Anxiety & Depression

Decades of research have established that movement has a positive effect on mental health.

When it comes to mental health, most treatments for conditions like depression or anxiety come with caveats. Medications work for some symptoms, but can exacerbate others . Cognitive behavioral therapy is effective for many patients, but not all.

But there’s one strategy that seems to work for most people and almost all experts endorse, and that’s regular exercise.

Decades of research have established that exercise has aPositive Effect on mental health. In studies of patients with mild to moderate depression, for example, a wide range of exercise regimens has been shown to be as effective as medications like SSRIs (though the best results generally involve a combination of the two).

Moving regularly can Improve Sleep andReduce Stress. While there’s good evidence for the mental health benefits of exercising for about 45 minutes,3 to 5 times per week, even just a few minutes of walking around the block can have positive effects.

“Is this walk going to do anything?” said Jennifer Heisz, an associate professor at McMaster University in Canada and the author of “Move the Body, Heal the Mind.” “Yes! The answer is yes. It’ll do way more than you think.”

Why is exercise good for mental health?

It’s hard to find a Brain Process that doesn’t improve with regular movement. Exercise boosts blood flow, decreases inflammation and improves brain plasticity. It also triggers the release of many mood-boosting chemicals, including beta-endorphins and cannabinoids (which both play a role in the “runner’s high” feeling),norepinephrine,dopamine and serotonin.

16/07/2025

Another Female Bodybuilder Drops Life's A Bitch, But If Your On The Juice You Know The Risks.....

There's always been a link between anabolic steroids and strokes & heart attacks and internal bleeding

Research has shown that these substances have detrimental effects on cardiovascular health. In time, the misuse of anabolic steroids will cause strokes and heart attacks and will be fatal.

Other adverse effects of anabolic steroid misuse can include low s***m counts, severe acne, aggression, addiction and women have that Odor body odor and it smells and that breath you can smell them a mile away plus other health issues. Some people who use steroids as performance-enhancing drugs will develop substance use disorder, making it hard to stop taking them.

Now if you want to continue down that route that's fine after all it's your body your health and your life on the line ....

Plus any internal damaged caused by steroids cannot be reversed.....

It's like palying Russian Roulette?

To gamble foolishly on a risky or potentially drug that will kill you in the end....

15/07/2025

Want To Power Up Your Exercise ???

If you don’t just want to do your existing workout regime faster, try adding some of these extras to your training plan.

Medicine ball throws
CrossFit and Hyrox both use the upward variety as a staple of their programming, but there are loads of varieties to try – if you’ve got the space. “One-armed throws, two-armed throws, overheads and slams on the ground are all great ways of generating power,” says Lightfoot. “Just make sure you’re not using a ball that bounces if you’re doing slams.”

Precision jumps
These are a key move in parkour – and a fun way to challenge your body without overdoing it. Pick a point to jump to – a kerb is ideal, but even a line on the floor will do – and then jump to it as accurately as possible, trying not to stumble on the landing. If you make it, shuffle back a bit from your starting point and try again.

Sled work
More and more gyms are including sled tracks, and you don’t need much weight to challenge yourself. Use a sled that allows you to move at a decent speed, and push or pull it for 10-20 metres, rest for a minute, then go again.

Inverted pulls
Pulling can be tricky to do with power – unless you’ve got enough strength in reserve to do an explosive pull-up – but using a suspension trainer is a great option, allowing you to put a little bit of oomph into each rep. Stand a decent distance from an overhead anchor point (your body should be at about 45 degrees from the ground) and pull hard on each rep.

Kettlebell swings
Almost every kettlebell move requires power to do properly: if you’re using your shoulders for the movement, you’re doing it wrong. To get your swing working, drive your hips forward and keep your arms loose, like ropes connecting your body to the bell.

For something more structured, the Results Inc head coach, Callum Roberts, has put together two workouts that you can do at home, without any equipment. Warm up first – a practice rep or two of each move will do.

Workout one: speed

“These exercises are all about controlled explosiveness, and moving with intent – good for when you need that extra push, such as picking up a wriggling toddler or hoisting a box into the loft,” says Roberts. “After a brief pause at the bottom of each, drive up as fast as you can, and repeat each move three times, for three to five sets. Rest for two minutes between sets. You shouldn’t feel out of breath, but your body needs to recover fully to maximise power.”

Sprinter step-back
Stand tall with feet hip-width apart, then step one foot back into a deep lunge, driving the opposite arm forward (as if you’re on the start line for a race), and keeping your front knee stacked over your ankle. Push through your front heel to drive back up to standing, and alternate sides. If you’re confident, try sprinter lunges, where you alternate from one side to the other without touching the ground in between.

Power press-up
Do this one on a wall, kitchen counter, sofa or the floor, depending on how powerful you are feeling. Set your hands just wider than shoulder-width apart, engage your core and lower with control. Now explode upwards into the rep. Ideally, your hands should briefly leave whatever you’re pressing off, but just moving quickly is fine. Catch yourself softly and repeat.

Paused squat jump (or squat to heel raise)
Sink into a squat and pause, holding it for a second. Now drive up – jump off the ground (no tuck), land soft, and drop right back into the next pause. This isn’t about rushing – it’s about control into power. No jump today? No problem. Rise up to the balls of your feet in a strong heel raise and lower under control.

Workout two: reactive power

“These movements help your body react quickly, and stay relaxed and springy,” says Roberts. “They’re good for balance, coordination and staying agile. Aim to minimise the amount of time spent on the floor.” Do five reps per side, for three to five sets. Rest for one to two minutes between sets.

Forward scissors
Stand tall, with your arms up as if you’re ready to sprint. Now, think quick feet – one foot forward, one foot back – staying light as you switch quickly between positions. Keep your upper body steady while the legs do the work. Need to slow it down? Step rather than jump, and make the movement faster over a few sessions.

High plank shoulder taps
The high plank is basically the top of a press-up: your shoulders should be over your wrists, your heels driving back, and core locked in. Now, without shifting your hips, tap one shoulder with the opposite hand. Then switch. Keep your glutes tight, and your body in a straight line from head to heel. Strong and still is better than fast and wobbly.

Lateral pogos
Start with your feet together, knees soft and core braced. Now bounce from side to side as if you’re skipping over an invisible line. This should all come from the ankles and calves – keep your heels just off the ground and stay springy. Eyes forward, chest out, arms relaxed at your sides. You are training agility and power here – small jumps, big control. Need to ease in? Just step from side to side using one foot at a time.

15/07/2025

FOR FITNESS SAKE..........

DIRTY GYMS NO ONE LIKES A DIRT GYM WOULD YOU EAT IN A DIRTY RESTAURANT........
To keep a gym clean and tidy, establish a regular cleaning schedule, provide cleaning supplies for members, and train staff on proper cleaning procedures. Focus on high-touch areas like equipment and locker rooms, and encourage members to clean up after themselves.
Establish a Cleaning Schedule:
Daily Cleaning: Focus on high-touch surfaces like equipment, door handles, and light switches. Wipe down cardio machines and free weights daily.
Weekly Cleaning: Deep clean mats, vacuum or shampoo carpets, and clean shower heads.
Monthly Cleaning: Dust light fixtures, clean mirrors and windows, and deep clean specialty equipment.
Provide Cleaning Supplies:
Disinfectant Wipes/Sprays: Make these readily available for members to wipe down equipment before and after use.
Hand Sanitizer: Place dispensers in key areas like the cardio room.
Paper Towels: Ensure a sufficient supply in restrooms and near sinks.
Bins: Empty them regularly to prevent overflow and odors.
Encourage Member Responsibility:
Post Reminders: Place signs encouraging members to clean equipment and wipe down machines.
Make it Easy: Provide accessible cleaning supplies and clearly marked areas for equipment storage.
Address Complaints Promptly: If a member raises a concern about cleanliness, address it immediately. And do not abuse your members if a complaint is raised act accordingly and professionally after all it's the members that are paying you and therefore your facilities should be clean..
Focus on Specific Areas:
Workout Area: Wipe down mats, disinfect common touch areas, and clean vending machines.
Restrooms and Locker Rooms: Ensure regular cleaning and stocking of essential supplies.
Floors: Sweep, mop, and vacuum regularly to remove dirt and debris.
Air Vents: Dust and wipe down air vents and replace air filters as needed.
Train Staff..
Proper Cleaning Procedures: Ensure staff understands how to use cleaning products and equipment effectively.
Hygiene Standards: Train staff on hygiene standards and how to maintain them.
Regular Monitoring: Have staff periodically check and disinfect areas.
Gyms should be cleaned througout the day there are No Excuses for a Dirty Gym.....

10/07/2025

FOR FITNESS SAKE

Many people are drawn to the fitness trends popularised on social media, leading to a surge in unqualified individuals offering advice. This phenomenon is fueled by the desire for inclusion, the pressure to conform to trends, and the influence of social media, where appearances and quick fixes are often prioritized over genuine expertise.

Social media platforms like Instagram, TikTok, and YouTube showcase fitness trends that quickly gain popularity, attracting a large following eager to replicate them.

Individuals who project a certain image or aesthetic on social media may be perceived as experts, even without formal qualifications.

Many people may not critically evaluate the advice they receive online, blindly following trends without considering their individual needs or potential risks.

The desire to belong and be part of a community can drive people to adopt popular fitness trends, even if they lack knowledge.

(FOMO):
The perceived pressure to participate in trending activities, including fitness trends, can lead individuals to join in without proper understanding.

Bandwagon effect:
People tend to follow the crowd, especially when it comes to popular trends, even if they have no prior interest or knowledge.

Misinformation:
Social media can be a breeding ground for misinformation, with unqualified individuals spreading inaccurate advice about fitness and nutrition.

The fitness industry is filled with conflicting advice, making it difficult for individuals to discern credible information from unreliable sources.

The sheer volume of information and advice available can be overwhelming, leading some to simply follow what they see online without proper research.

Many fitness influencers promote products and services based on their popularity rather than expertise.

Profit-driven advice:
Some individuals may offer fitness advice for financial gain, prioritising profit over the well-being of their followers.
In conclusion, the combination of social media's influence, psychological factors, and the lack of awareness regarding fitness expertise contributes to the phenomenon of unqualified individuals offering fitness advice. This highlights the importance of critically evaluating information and seeking guidance from qualified professionals.......

A wise man can learn more from a foolish question than a fool can learn from a wise answer.

09/07/2025

FOR FACTS SAKE..........

There seems to be a lot of Individuals posting s**t on here about follow me I have this Plan I have that Plan....

I have no Plan anyone interested in Protein and Fat then this is for you Plan & Simple .....

Here's an overview of the protein and fat content in 250 grams of the top 5 leanest meats: Chicken breast, turkey breast, lean beef (such as sirloin or round cuts), pork tenderloin, and fish (like salmon, tuna, or cod).

The exact values vary based on specific cuts and preparation methods, but generally, these meats offer a good balance of protein and relatively low fat content.
Here's a more detailed breakdown:

1. Chicken Breast (Boneless, Skinless):
Protein: Roughly 77.5 grams per 250 grams.
Fat: Around 6.25 grams per 250 grams (varies with skin and cooking method).

2. Turkey Breast (Boneless, Skinless):
Protein: Approximately 70 grams per 250 grams (based on 28g per 100g, according to wikiHow)
Fat: Around 5 grams per 250 grams (varies with skin and cooking method).

3. Lean Beef (Sirloin, Round, etc.):
Protein: Approximately 60-70 grams per 250 grams (depending on the cut and leanness).
Fat: Around 15-20 grams per 250 grams (depending on the cut and leanness).

4. Pork Tenderloin:
Protein: Approximately 70 grams per 250 grams.
Fat: Around 7.5 grams per 250 grams.

5. Fish (Salmon, Tuna, Cod):
Protein: Approximately 60-70 grams per 250 grams.
Fat: Varies greatly. Salmon is higher in fat (around 20-25 grams per 250 grams), while cod is very lean (around 2.5 grams per 250 grams), according to Britannica.
Important Notes:

These are estimates, and the exact nutritional content can vary based on the specific cut, cooking method, and brand.
Leaner cuts of meat generally have a higher protein-to-fat ratio.
Cooking methods like grilling, baking, or broiling will result in lower fat content than frying.
Always check the nutrition labels on packaged meats for the most accurate information...

Always check where the meat comes from why??? Well lets take a look at the good old USA More than 98% of chickens, turkeys, hens, pigs, and farmed fish are factory-farmed. Cows are a bit less likely to be factory-farmed....

In the UK that figure is 85% so what your eating is factory farmed meat and before you buy take a look at the conditions of those animals....

Now you don't need to listen or Follow the thousands of CLOWNS that are all talking S**T.....

09/07/2025

FOR FACTS SAKE

WE WILL NAME AND SHAME YOU

This statement expresses a firm stance against fitness influencers who spread misleading information, threatening to "name and shame" them. This highlights a growing concern about the negative impact of unrealistic and potentially harmful fitness advice shared on social media.
Several issues arise from misleading fitness information:

Fitness influencers often promote unrealistic body images and fitness goals, leading to body dissatisfaction and low self-esteem. Take a really good look at the individuals there images have been edited / they have and still are on Roids and they've had surgery... Don't be FOOLED...

Following potentially harmful advice from unqualified sources can lead to health problems and so much more ..

Mental Health Impact:

The pressure to conform to idealised body types can negatively affect mental health, contributing to depression and compulsive exercise habits. No one has that perfect body if you took the time they look at there profiles check all of there images / you can tell if someone is on the Juice & if they have had surgery

Analyse information from fitness influencers with a critical eye, questioning the source and potential biases. Back ground checks / are they quailifed and what quailifications do they have..They are only here for one thing or 2 or 3 Greed / Build up Follower = Sponsorship they will sell products and plans that do not work you need to EDUCATE YOURSELF the only quick fix are either drugs or edit your images and edit them well ...

Seek Qualified Professionals:

Consult with registered dietitians, certified personal trainers, or healthcare providers for reliable fitness and nutrition advice.
Promote Healthy Body Image:

Encourage a positive and balanced approach to fitness, focusing on overall well-being rather than just physical appearance.

FINAL NOTE

individuals who frequently post about their workouts / there quick fixes on social media often exhibit narcissistic traits. The research suggests that these posts are motivated by a desire for attention and validation from the online community...

08/07/2025

https://personaltrainermagazine.co.uk

08/07/2025

FOR FITNESS SAKE .........

Fitness “influencers” full of s**t"

Yes It's True people who post their fitness routine there fads and quick fixes on social media more likely to have psychological problems?

A study from Brunel University London found that individuals who frequently post about their workouts / there quick fixes on social media often exhibit narcissistic traits. The research suggests that these posts are motivated by a desire for attention and validation from the online community...

Let's face facts here anyone over weight and states that they have done it naturally with no saggy pouch / saggy arms etc... and is lean will that's only possible if your on the Juice and you've had surgery / becasue when you lsoe that weight the skin saggs.

Tightening loose skin after weight loss depends on factors like age, genetics, and the amount of weight lost. While some degree of tightening can occur naturally through exercise, hydration, and collagen-boosting foods, significant weight loss may require medical or surgical interventions for optimal results...

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