Smart Strength Training Podcast

SummaryIn this episode, I discuss the role of strength training in promoting longevity. Emphasising the importance of preserving muscle mass, improving bone density, and enhancing joint health to reduce fall risk in older adults. While acknowledging the benefits of muscle building, he also highlights the significance of cardiovascular fitness and cognitive function in overall health. The conversation encourages a balanced approach to fitness that includes resistance training, cardiovascular activities, and skill-based exercises, all while ensuring enjoyment in the process.Chapters00:00 Introduction to Strength Training for Longevity02:21 The Importance of Muscle Mass and Bone Density06:13 Joint Health and Fall Risk Reduction09:29 Cardiovascular Health vs. Muscle Mass11:45 Cognitive Function and Community in Fitness12:40 Diverse Training Approaches for LongevityOnline Personal Training slots are currently available. For more information, check out: https://www.andyvincentpt.com/

SummaryIn this episode, I discuss the considerations for training while on holiday. I cover the importance of maintaining momentum for those new to exercise or returning after a break, while also addressing when it may be beneficial to take a break from training. The conversation highlights the mental health benefits of exercise, the importance of intentional rest, and strategies for planning workouts around holiday schedules.Chapters00:00 Training on Holiday: An Overview05:08 When to Train: Key Considerations09:10 When Not to Train: Embracing Rest12:48 Mindset and Guilt: The Importance of Intentional RestI am now accepting online personal training client applications. Check out andyvincentpt.com for more information.

SummaryIn this episode, I discuss effective strategies for dining out while dieting, focusing on how to make informed choices that align with weight loss goals. I emphasise the importance of understanding energy density in restaurant foods, planning meals ahead, and negotiating menu options to enjoy dining experiences without compromising dietary objectives.Chapters00:00 Navigating Restaurant Choices While Dieting02:47 Strategies for Smart Eating Out05:58 Making Informed Menu Choices08:49 Negotiating Energy Density in Meals12:11 Finding Balance and Enjoyment in DiningIf you would like help putting this into practice with your life, I am taking on Online Personal Training clients - check out my website below: https://www.andyvincentpt.com/

In this episode of The Smart Strength Training podcast, I try to normalise niggles and injuries. I discuss what to do in the first 24–72 hours, and then go through strategies to both train around the injury—working on unaffected joints and muscles—as well as possibly training the joint directly.This episode doesn't go into rehab specific to any one injury, but instead focuses on how to direct your training towards the other parts of the body that you can train. I also touch on the important topic of psychology when it comes to injury, and highlight some of the common pitfalls people fall into when it comes to their approach to working out with an injury.If you need help training around a current niggle or injury - I am availble for online training, check out: https://www.andyvincentpt.com/online-personal-training-application-form/

In this episode of the Smart Strength Training Podcast, I discuss the key reasons why people might not be seeing results when it comes to building muscle. I cover the expected rates of muscle gain for both men and women, along with crucial factors such as fueling, training intensity, and other key elements of an effective training program.If you need help optimising your training, ensure you get the most out of your sessions to support your muscle-building goals. I'm available for online coaching. Check out the application below:https://www.andyvincentpt.com/online-personal-training-application-form/

In this episode of the Smart Strength Training Podcast, I discuss how creatine works in the body, in what situations creatine supplementation is advisable, and emerging research into brain health and cognition. I also address common myths and concerns surrounding creatine supplementation and provide insight into recommended dosages.

In this episode of the Smart Strength Training Podcast, I delve into the world of supplements, exploring their effectiveness, safety, and the current concerns surrounding them. I discusses the hierarchy of supplements, categorising them into tiers based on their research backing and effectiveness. Additionally, I emphasise the importance of safety and regulation in the supplement industry, particularly regarding contamination and heavy metals. Chapters00:00 Introduction to Supplements and Their Importance01:09 Understanding the Hierarchy of Supplements04:38 Top Tier Supplements: Proven Effectiveness10:47 Context-Dependent Supplements: When to Use Them15:58 Tier Three Supplements: Minimal Evidence and Niche Cases16:28 Safety and Regulation in the Supplement Industry21:28 Final Thoughts on Supplementation

In this episode of the Smart Strength Training Podcast, I discuss the various methods of tracking fitness progress, focusing on weight loss, fat loss, and muscle gain. I emphasise the importance of understanding the reliability and accuracy of different measurement techniques, including scale weight, bioelectrical impedance, circumference measurements, progress photos, skin fold callipers, strength metrics, and subjective measures. I also touch on high-end technologies and emerging tools in body measurement, providing listeners with a comprehensive overview of how to track their fitness journey effectively. Chapters 00:00 Introduction to Tracking Progression 02:15 Common Measurement Methods for Progression 10:16 Understanding the Limitations of Measurements 19:11 Best Practices for Tracking Progression

Summary In this episode of the Smart Strength Training Podcast, I delve into the science of protein, its essential role in muscle growth and repair, and how to optimise protein intake for strength training. I discuss the importance of understanding muscle protein synthesis, the recommendations for daily protein intake, and the significance of protein timing and distribution. Additionally, I address common misconceptions about protein consumption and emphasise the need for a balanced approach to dietary protein, particularly for different demographics such as older adults and those on plant-based diets. Chapters 00:00 Understanding Protein: The Basics 09:06 Optimizing Protein Intake: Recommendations and Strategies 22:18 Common Misconceptions and Final Thoughts on Protein

Summary In this episode of the Smart Strength podcast, I discuss effective strategies for achieving sustainable weight loss in the new year, emphasising the importance of shifting the mindset from merely losing weight to maintaining a stable weight, understanding energy balance through BMR and TDEE, and planning a weight loss phase that is realistic and manageable. Key nutritional strategies include focusing on protein and fibre to manage hunger while also incorporating exercise to preserve muscle mass.  Chapters 00:00 New Year, New Goals: Setting the Stage for Weight Loss 02:48 Mindset Shift: From Weight Loss to Weight Stability 06:00 Understanding Energy Balance: BMR and TDEE Explained 08:52 Planning Your Weight Loss Phase: Duration and Strategy 12:13 Nutrition Fundamentals: Protein, Fiber, and Satiety 15:06 Exercise and Its Role in Weight Management 17:57 Key Takeaways: Sustainable Weight Loss Strategies If you need help incorporating the strategies from today's podcast, I have some limited availability for new clients to enrol this new year.  https://www.andyvincentpt.com/online-personal-training-application-form/ Mifflin St. Jeor Calculator (TDEE & BMR): https://www.inchcalculator.com/mifflin-st-jeor-calculator/

In this episode, I discuss whether teenagers should lift weights, addressing common myths and misconceptions surrounding resistance training for adolescents. Highlighting the importance of understanding growth plates, the actual risks of injury, and the numerous benefits of strength training for young individuals. Overall, in this episode, I advocate for the safe inclusion of resistance training in teenagers' fitness routines. Chapters 00:00 Introduction to the Topic of Teen Weightlifting 06:13 Benefits of Resistance Training for Teens 11:57 Addressing Common Concerns and Misconceptions

Summary In this episode, I discuss the concept of diet breaks, differentiating them from cheat meals. I explore the Matador study, which demonstrated that intermittent diet breaks can lead to greater fat loss and better muscle retention. The psychological benefits of diet breaks, such as reduced feelings of deprivation and improved adherence, are highlighted. Practical applications for coaches and clients are discussed, emphasising the need for personalization.  Chapters 00:00 Understanding Diet Breaks vs. Cheat Meals 06:13 Psychological Benefits of Diet Breaks 11:57 Research Limitations and Future Directions

Summary In this episode of the Smart Strength Training Podcast, I discuss the concept of cheat meals in dieting. I explore the origins of cheat meals in bodybuilding, the psychological implications of labelling foods as 'cheat', and the potential negative effects on one's relationship with food. I argue against the necessity of cheat meals for the average person and suggest a more balanced approach to eating. Chapters 00:00 Introduction to Cheat Meals 02:31 The Psychology Behind Cheat Meals 07:09 Alternatives to Cheat Meals 09:43 The Concept of Diet Breaks

Summary In this episode, I discuss whether now is the right time to start a diet. I emphasise the importance of considering upcoming life challenges and stress that dieting for fat loss differs from simply eating healthily. I outline the need for a solid foundation of healthy eating habits before entering a dieting phase and highlight the significance of planning and strategising around social events and stressors. I also discuss the benefits of breaking up dieting phases with maintenance periods to enhance sustainability and motivation. Chapters 00:00 Is Now the Right Time to Diet? 03:15 Understanding the Challenges of Dieting 06:54 Strategizing Your Diet Phases 10:47 Navigating Maintenance Phases and Weight Stability

Summary In this episode of the Smart Strength Training Podcast, I delve into the topic of training to failure, exploring its implications for strength and hypertrophy training. My conversation highlights the risks associated with training to failure, particularly in terms of form and injury prevention. I talk about the importance of skill development, exercise standardisation, and progressive overload in achieving training goals. Chapters 00:00 Introduction to Training to Failure 04:43 Understanding Strength vs. Hypertrophy Training 10:32 The Risks of Training to Failure 12:50 Practical Applications and Recommendations 16:09 Conclusion and Key Takeaways For help with your training and nutrition, I am opening up coaching spots in January 2025. Fill in the application form to join the waitlist: https://www.andyvincentpt.com/online-personal-training/

In this episode of the Smart Strength Training podcast, I discuss the common belief that running is bad for your knees and explore the nuances of running-related injuries. I emphasise the importance of understanding how the body adapts to running, the significance of gradual progression in training, and the role of proper footwear. I also discuss the debate around barefoot running and give practical tips for safe running practices. Summary 00:00 Introduction to Running and Joint Health 02:51 Understanding Injury Risks in Running 06:08 The Importance of Gradual Progression 09:01 Footwear and Its Impact on Running 12:04 The Debate on Barefoot Running 14:55 Key Takeaways for Safe Running Practices

In this episode, I discuss the fear of losing strength and muscle when taking a break from training. I explain the process of building strength and muscle, emphasizing the role of the brain and the specific types of training required for different types of strength. I delve into the effects of stopping training, including muscle loss and decreased strength, and I provide insights from research on strength retention. Chapters 00:00 Understanding the Fear of Losing Strength and Muscle 02:03 The Process of Building Strength and Muscle 05:55 Effects of Stopping Training: Muscle Loss and Strength Decrease 09:38 Maintaining Strength: The Importance of Practicing Exercises 14:34 Low-Dose Stimulus Exercises to Maintain Muscle Tissue 18:02 Staying in Shape: Easier but Still Requires Effort If you would like help with your training and nutrition, I am taking on new Online Personal Training clients.  https://www.andyvincentpt.com/online-personal-training/

Summary In this episode, I discuss how to ensure that you don't regain body fat after a diet phase. I explain the concept of moving from a calorie deficit to calorie maintenance. I explain how to retain muscle tissue during weight loss and why there will be initial weight gain when transitioning to maintenance.  00:00 Preventing Weight Regain After a Diet Phase 11:46 The Importance of Resistance Training and Protein 16:45 Understanding the Initial Weight Gain in Maintenance 19:22 Tips for Staying Weight Stable 22:20 Flexibility in Food Consumption During Maintenance If you would like help with your training and nutrition, apply for 1-on-1 Online Personal Training:  https://www.andyvincentpt.com/online-personal-training/ Note: I made an error in my calculation when creating a weekly calorie target. I state I've multiplied the daily kcal by 12, but obviously, it's times 7. The calculated numbers stated are all correct.

Summary: In this episode, I explore the topic of “how obsessed do you have to be to get in great shape. He discusses the general reasons people start exercising, such as losing fat and gaining muscle, and the physical attributes considered necessary to be in great shape. I highlight the five important factors to consider: starting point, genetics, lifestyle, biological age and education. Chapters: 00:00 The Idea of Being Obsessed with Fitness 09:38 Factors That Influence Getting in Great Shape 11:05 The Importance of Recognizing Individual Journeys 15:35 Balancing Dedication and Moderation in Fitness

Summary In this episode, I discuss the concept of bulking and cutting cycles in the context of muscle building. I explain how bulking periods work to add as much muscle mass as possible and discuss the pros and cons of cutting. I explore the reasons why someone might consider doing a bulking and cutting cycle, the issues with bulking, and the optimal calorie surplus for muscle growth. I also provide insights into tracking progress, regional specificity in training, and personal experiences with bulking and cutting. Chapters 00:00 Introduction to Bulking and Cutting Cycles 01:05 Definition and Purpose of Bulking 05:50 Optimal Caloric Surplus for Muscle Growth 12:43 Tracking Progress and Regional Specificity 16:51 Personal Experiences with Bulking and Cutting If you would like to use this approach in your training and nutrition and want tailored help to guide you through the process. Get in touch to discuss working 1-on-1 with me online: https://www.andyvincentpt.com/online-personal-training/

In this episode of the Smart Strength Training podcast, I discuss sweeteners and their usefulness for weight loss, addressing their impact on blood glucose levels and insulin response. I explore the evidence supporting and against the use of sweeteners for weight loss and also discuss their safety. Summary: 00:00 Introduction and Overview 02:28 The Impact of Sweeteners on Blood Glucose and Insulin 06:11 Sweeteners and Weight Loss: The Evidence 07:25 Benefits of Sweeteners for Weight Management 09:18 Considerations and Potential Drawbacks of Sweeteners 12:41 The Safety of Sweeteners and the Importance of Moderation 14:08 Conclusion

In this episode of the Smart Strength Training Podcast, I discuss the topic of fasting and whether women should train fasted. Emerging data shows the differences between men and women concerning fasting, including the effects on stress hormones, blood glucose levels, energy fluctuations, and hormone balance. But is this true of shorter duration fasting, and does the type of exercise being performed and women's overall nutrition status, sleep, and stress levels matter?  Summary: 00:00 Introduction 00:41 Topic: Should Women Train Fasted? 03:57 Shorter Duration Fasting and Implications 06:21 Pre-Workout Nutrition and Considerations 07:48 Type of Exercise and Fasting 10:03 Nutrition, Sleep, and Stress Factors 12:27 Who Should Fast and Who Shouldn't For information about my bespoke online personal training, check out: https://www.andyvincentpt.com/online-personal-training/

In this episode, I discuss why diets fail and the challenges people face in losing and maintaining weight. If you can see from the outset what causes the biggest issues with weight loss, you can arm yourself with a strategy to ensure success. Summary: 00:00 Why Diets Fail: Understanding the Challenges  03:48 Adherence and Sustainability: The Key to Success  08:02 Energy Balance and Social Strategies for Weight Management If you need help with your own training and nutrition, I am available for bespoke 1-on-1 online personal training and nutrition coaching: https://www.andyvincentpt.com/online-personal-training/

In this episode, I discuss the most overrated and underrated aspects of training, emphasising the importance of simplicity and focusing on the big picture. I cover training splits, celebrity workouts, specific exercise selection, rep and set structures, weight loss workouts, spot reduction, and supplements. I also highlight consistency, workout logs, loading, and rest: Summary: 00:00 The Overrated Aspects of Training 10:55 The Underrated Aspects of Training

In this episode of the Smart Strength Training Podcast, I discuss gym floor anxiety and how it can be a common experience for many people. I share some of my own recent experience and highlight some common triggers for anxiety. I also give some strategies to overcome gym floor anxiety to help you build confidence.  In This Episode: 00:00 Understanding Gym Floor Anxiety 01:35 Common Triggers for Gym Floor Anxiety 08:21 Building Confidence in the Gym 12:39 The Joy of Seeing Clients Grow in Confidence

This Smart Strength Training Podcast episode discusses the importance of incorporating movement into daily life and the challenges people face. It highlights the sedentary nature of modern lifestyles and the negative impact on health. The concept of metabolism and its components are explained, emphasizing the significance of non-exercise activity thermogenesis (NEAT). The episode also addresses the misconception that walking is not a form of exercise and emphasizes the benefits of walking and other forms of movement. Practical tips for staying active and finding activities one enjoys and can sustain throughout the year. Chapters 00:00 The Impact of Sedentary Lifestyles 03:06 Understanding Metabolism and NEAT 07:08 Debunking the Myth: Walking as Exercise 08:14 Practical Tips for Incorporating Movement 12:07 The Importance of Finding Sustainable Activities

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.