Why we should all be swimming in the Irish seas this summer
Why we should all be swimming in the Irish seas this summer

Freya Drohan

Sophie Toscan du Plantier’s family ask for their interviews be removed from new Sky TV documentary
Sophie Toscan du Plantier’s family ask for their interviews be removed from new Sky TV...

Sarah Finnan

Win a La Roche-Posay sun safety hamper, full of SPF skincare
Win a La Roche-Posay sun safety hamper, full of SPF skincare

IMAGE

The ‘Love Island’ 2021 cast has been revealed
The ‘Love Island’ 2021 cast has been revealed

Sarah Finnan

15 underrated Netflix gems that will distract you from the news
15 underrated Netflix gems that will distract you from the news

Jennifer McShane

This home on Palmerstown Road, Rathmines is on the market for €2.15 million
This home on Palmerstown Road, Rathmines is on the market for €2.15 million

Megan Burns

Chunky wedges, midi dresses and light summer cardigans – What to wear to an Irish garden wedding
Chunky wedges, midi dresses and light summer cardigans – What to wear to an Irish...

Sarah Finnan

Lynn Enright: Who will I be then, if I am not the one cackling in the corner of the pub late into the night?
Lynn Enright: Who will I be then, if I am not the one cackling in...

Lynn Enright

Working from home doesn’t mean you have to be tied to your desk, here’s how you can multitask on the move
Working from home doesn’t mean you have to be tied to your desk, here’s how...

Melanie Morris

James Michael Tyler: Friends’ Gunther reveals cancer diagnosis
James Michael Tyler: Friends’ Gunther reveals cancer diagnosis

Jennifer McShane

Image / Editorial

Six Secrets Of A Personal Trainer


by Ellie Balfe
13th May 2016
blank

Damian Hall is a fitness professional and personal trainer with years of experience training both elite athletes and the general public in their drive to reach optimum fitness. Here at IMAGE, we are very excited to have his level of expertise on board, and we vow to quiz him mercilessly on your behalf to figure out what really,?really,?works when it comes to training for your best health and fitness. Today we kick off our first Q&A with him. Watch out for lots more from him on image.ie over the next while as he reveals his tips.

Q: It’s been recommended to me by specialists that I should opt for more resistive training types of exercise than hardcore cardio, are weights the best kind of resistive training or are body weight exercises okay?

A: Resistance with weight exercises are the basis from which all good programs are designed. Having said that, you can get a really effective body weight workout done with great results too. You can incorporate your cardio training with in your workout by putting several resistance exercises together and limiting your rest between sets.?Cardio definitely has an important place in your workout and manipulating your rest and intensity can get you great fat burning results in no time.

Q: Many women fear that doing weights will bulk them out massively, what are your views on this?

This is an extremely common fear that I hear all the time. I can clear this up once and for all – females do not produce nearly the amount of testosterone (the big contributor to building muscle) that males do. It is extremely rare that a female will grow musculature in any way similar to men, unless they are specifically going down the bodybuilding route. It’s ironic though, that women are often being told to lift lighter weights for high reps, when that’s the exact protocol Bodybuilders use to get big muscles. Bottom line, don’t be afraid to lift heavy ladies!

Q: What is best to eat before and after training?

This is a question that divides nutritionists and fitness professionals around the globe.?For me it’s clear cut, as anecdotally it works for me and my clients and I have tonnes of results to prove it.

So for optimal body composition i.e. lowering body fat. I am a massive believer in refuelling with carbohydrate after a workout rather than using carbohydrates to fuel up on before hand.

Here’s why – if we consume ?carbohydrates (rice, banana, potatoes etc) ?pre-training, being the bodies preferred source of fuel substrate, what do you think the body is going to use for energy? The carbohydrate of course, as it is going to convert to sugar and be used for energy because its the most readily available energy source.

So with all my coaching clients and personal training clients, I get them to begin a protocol of taking in fat before training to teach your body to use fat for energy and refuel on carbohydrate after training to replenish used energy/glycogen stores.

If, of course you are competing in longer length activities I would recommend a slightly different protocol adding certain types of carbohydrate such as sweet potato and basmati rice pre-session.

For your everyday fitness enthusiast partaking in exercise classes to drop fat, try a fresh coffee with a tea spoon of organic coconut oil pre-training, and watch your energy levels go through the roof and fat levels drop in a week or so! For post training try some porridge oats, sweet potato or quinoa to restore your energy stores, and have you ready for your next workout without needing to fill up on carbs before hand!

IMG_6666_web

Q: Is there a better time of day to exercise?

I think this is predominantly a personal choice. Some people are early birds and others night owls. ?What ever floats your boat is going to motivate you more to to train. From a metabolism point of view, the morning is better, for three reasons:

1) Having your metabolism cranked up for the day is going to help you burn more calories by just carrying out your daily routine.

2) Having that feel good factor and the endorphins release early is going to help you stick to your meal plan and put you in a great mood for the day.

3) There is also the issue of having the workout hanging over you for the day! This can cause some people to dread it as just ‘another thing they have to do’. ?You are more likely to find an excuse during the day not to exercise that evening.

Q: How soon before exercising should you eat?

Again, when you eat is a personal preference. ?Some people can eat a large meal before exercise and be fine, others (like me) can’t, and prefer not to eat much before as having?the feeling of food being in you stomach when training can cause discomfort, give you a ‘stitch?and?cause you to under perform. Others find if they don’t eat before training they?find they?have no energy. ?From a scientific point of view, if you have some light, easily’digested carbohydrate (banana) before training it is likely to give the least’discomfort?and the best?performance.

Q: Should we stretch or not before a run?

It is important that you carry out some form of warm up prior to any running activity. Getting the heart rate up slightly ?through a low impact movement such as walking, squatting or lunging ?is going to help prevent injury. If it is a slow run you are about to embark on, some mobility work and holding some short static stretches is your best bet. ?There is no reason why you would have to hold stretches for more than 3-5 seconds. If you are aiming for some High Intensity Interval Training (HIIT) ?or more sprint specific sports, some dynamic stretches are going to be more worthwhile .

As well as ?being our new fitness pro, Damian Hall is the founder of Complete Personal Training, stay tuned for our upcoming review of his amazing 8 Week Transformation Programme next week. And if you have any questions for Damian to answer, tweet us @imageie and use the hashtag #imagefitpro.

Also Read

audiobooks
EDITORIAL
6 brilliant audiobooks worth listening to during lockdown

Six great audiobooks to listen to in lockdown. It took...

By Jennifer McShane

stress
EDITORIAL
Are you up the walls? How the language of stress causes stress

Do you find yourself talking about how busy and stressed...

By Sophie White

Sleep cycle during Covid-19
EDITORIAL
How to get your sleep schedule back on track during lockdown, according to a sleep technologist

Many of us are struggling to maintain a healthy sleep cycle...

By Katie Byrne

blank
EDITORIAL
Laura Whitmore’s baby name retaliation is about so much more than double standards

The Love Island presenter has divided social media after she...

By Amanda Cassidy

brain
EDITORIAL
8 easy ways to keep your brain healthy that you can do right now

Your brain health is just as important as that of...

By IMAGE

abgc_architects_aoife_herrity
EDITORIAL
A plain extension in Dublin 8 provides a blank canvas for a design-minded couple

ABGC Architects were enlisted to transform a large white box...

By Amanda Kavanagh

Keith-_-Tara_130_Web Shantanu Starick painting kitchen cabinets
EDITORIAL
How to limit drips and brush strokes while painting kitchen cabinets

Painting kitchen cabinets can be transformative and can be achieved relatively low-cost,...

By Amanda Kavanagh