What is evidence-based personal training?
Evidence-based personal training is the application of fitness and nutritional principles that have been repeatedly proven to work effectively by credible research. This is important as it helps us to make sense of the many training, nutrition and supplementation opinions and then achieve the quickest and best results possible by focusing on what really works.
How does it work?
Training related theories are scientifically tested by performing studies that use various subject numbers, lengths of time, methodologies and funding. These studies then generate a set of results which can be statistically tested in order to tell us how effective a theory is. Some studies can provide confusing and contradicting results but to ensure the reliability of the information we firstly look for credible studies (that are often reviewed by others) and ultimately look for research that tests a number of credible studies on the same topic (ie a Meta Analysis or Systematic review considered as the strongest form of scientific evidence). We then use this information to create you better training programs and nutrition guidelines.
Here are some examples of how we apply evidence-based information to get you the best results
1. We provide you nutritional guidelines that focus on what really works, are easier to stick to and include all food groups.
It was once commonly suggested that low-carbohydrate diets were better for weight loss, however, we now know that this is not true. That’s right, despite all the books and fitness media dedicated to low carb diets there are several meta-analysis studies and systematic reviews that prove that calorie controlled diets that include all good groups are just as effective for weight and fat loss. They also allow greater flexibility so are easier to adhere to and can include all your favourite foods. (Ref1, Ref2, Ref3)
2. We structure workouts to make the most effective use of your time.
Traditional bodybuilding style workouts involved one muscle group per workout and therefore normally once per week. (Monday – Chest, Wednesday – Back, Friday – Legs). However, it has now been demonstrated that to build muscle more effectively you should train it 2-3 times a week using different repetitions and increase training volume over time. We use this information when planning all programs to ensure we are as effective as possible. From this research and our experience, we can also set more realistic goals and create programs that better suit your lifestyle. (Ref4)
3. We only advise you to take supplements that work and in quantities that are effective.
There are various opinions of which supplements work, when best to use them and how much to use. We use resources such as Examine to determine if and what supplements could be beneficial to your training and how much to use. We have found that this supports better results and saves you money.
In summary evidence-based training allows us to focus on the most important things first, optimises your training time, provides you with better nutritional plans and saves you money on ineffective supplements. It also allows us to set you more realistic training targets, establish eating habits that are easier to adhere to, give you better lifestyle advice and most importantly achieve you better results.
To book a session or if you’d like us to help with your training goals please get in touch now