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Cavan Brady Personal Training

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Cavan Brady Personal Training

Personal trainer based in Sidcup, Kent and surrounding areas. Specialising in losing weight, building muscle and sport specific training.

07/11/2021

The effects of being in a prolonged calorie deficit are not nice. Here are some signs to look out for in case you are in fact in an over due re-feed / change of plan.

◾️Muscle loss and lowered testosterone - as time goes on in your plan of being in a calorie deficit, you may notice that you are losing strength and s*x drive. These are both symptoms of lowered testosterone and a reduction in muscle tissue.

◾️Unhealthy food focus - you may look to focus on foods that are not beneficial to you whilst in a prolonged calorie defect and have major cravings. This could lead to binge eating and therefore having an unhealthy relationship with food.

◾️More susceptible to gain fat tissue - as time goes on in a calorie deficit, our body’s metabolism will slow down to adjust to this period. This warrants a bigger deficit to continued fat loss, therefore slowing your metabolism down even more. A slower metabolism means it is easiest to gain fat tissue.

◾️Mood, sleep and energy - these three factors can all be changed drastically when deep into a calorie deficit. Many people can become lethargic, easily irritable and find it hard to sleep at night.

If any of these signs occur in your calorie deficit, it may be time to address this to your coach / PT.

The above picture is an example of Christian Bale in a prolonged calorie deficit for movie roles.

05/11/2021

Client win 🏆

Tiago has been with me for a few weeks now as an online client.

As an online client of mine, one of the perks that comes with the package is that you get a review and in-depth analysis of your form on all exercises.

He tries his best each week and records everyone of his sets in the gym. This isn’t only just good for me, but him too as he can look back on the weeks and realise how far he has come.

I send in-depth analysis videos to him of his form with a voice over on software that I use so he can learn on what he’s doing right and what he may need to amend.

He is always learning and each week progressing really nicely in terms of numbers on each lift and form wise.

A big well done to him 👏

25/10/2021

You MUST deal with feeling and looking uncomfortable in a bulking phase. 😒

What I mean by this is that you cannot think in your head that you will look good or feel good in a bulk.

The amount of calories you will be consuming will be a lot and you could feel uncomfortable throughout the day. This is what has to be done in order to progress. You need to do things that others are not willing to do in order to progress and add more muscle to your physique.

You may feel sluggish at times, but it is what is needed to be done! 🥱

You may not want to eat anymore, but if you have a few hundred calories left to eat - eat them, it is what is needed to be done! 🤢

You MUST realise that bulking is necessary in order for you to put on quality, solid muscle tissue to your physique.

You MUST realise that you need to be willing to let go of the abs in order to be bigger and stronger next time when it comes to a cut.

Learn that a bulk can be uncomfortable at times. It is what you do on the bulk that pays off when it comes to the shredding phase. 🚀

The picture above demonstrates Jay Cutler in the bulk on the left and in a cut on the right.

20/10/2021

Client win 🏆

Beth has been enjoying her sessions and has proved this by setting new PBs on many exercises each week! 🥇

The key to staying on track with a gym programme is making sure that you enjoy it! 😁

A massive well done to her! 👏

The right session structure can make a big difference to the progress that you make. If you need any help with your session structure and want to know more then get in touch by sending me DM!

19/10/2021

Why I skip and the benefits to skipping.

If you are not an avid runner, do not have a lot of time to exercise, or hate cardio in general because it is boring to you, then try skipping.

Here are 5 reasons I skip:

1. It is fun! 😁
2. It is inexpensive 💷❌
3. You only need a small space to do it 🏠
4. It changes up my cardio routine every now and again 🔄
5. It burns tons of calories! 🔥

Some benefits of skipping are:

1. It improves cardiovascular health. 🫀
2. It is very versatile in the way you can train (works both aerobic and anaerobic types of training depending if you go at a steady state or do sprint intervals with the rope). 🪢
3. Studies suggest that skipping burns more calories than brisk walking. 🔥
4. Another study suggests that the amount of calories burned skipping for 10 minutes is equivalent to running a mile at a pace of 8 minutes per mile. 🏃‍♀️
5. Skipping will improve coordination and concentration with the many different skipping variations there are. 👨‍🏫
6. It is nicer on your joints than running (especially if you have in the past injured your knees). 🩹
7. Once you have purchased the rope, there is no more money to pay. You can find a cheap rope in the region of £15. 💷

16/10/2021

MINDSET 🧠

This is sooooo important.

The video above proves it. Fury won the fight before it even started because of his strong mindset. He believed EVERYTHING that he said to Wilder causing it to come true. I know it was a draw, but we all knew Tyson won.

This can be used in another example:

It’s the night before you have a session at the gym. You’re ready to go smash it. You are looking through your log book looking to get new PBs and smash previous targets. Your looking at old pictures of yourself looking at how much you have changed from when you first started. You tell yourself “I’m getting new PBs tomorrow, nothing will stop me”. The mindset is there to go and get better each time in the gym.

If you believe everything you say and have a strong mindset used in the examples above. You can do anything when it comes to the gym and pushing yourself.

13/10/2021

So you want to start a diet? 🤔

This phrase is always being said by many many people who want to lose weight in many cases.

A lot of the time, people who say that they want to start a diet follow up the statement with “but it’s just too boring, I can never stick to one.” This doesn’t have to be the case!

It is a common misconception that dieting has to be boring with 3-5 clean meals a day eating nothing but plain chicken, white rice and steamed broccoli. It doesn’t have to be this way!

Dieting can be fun and tasty. There are plenty of meals out there in cook books and online that are healthy and nutritious. You can even find these meals for free!

Tips I’d suggest for starting a diet.

1. Do not dive into eating 100% clean / healthy the first day.

You will eventually end up going back to old habits and not wanting to eat healthily. Ease yourself into the dieting process. Take away certain unhealthy aspects of your diet at a time reducing it daily. 🍫❌

2. Use incentives each week as rewards for staying on track in the first week.

This is a great way to keep yourself on track. I’d suggest, like I have with many clients of mine, to go down this route. It gives you a sense of fulfilment when you are treating yourself to a takeaway or a naughty desert at the end of the week for staying on track and being good. It makes you feel good as is a reward for yourself for being good for the week just gone. 😋

3. One last final tip when you are starting a diet is, talk to friends and family about why you may be starting a diet. They can help and support you in the long run when things may get tough. Another benefit from talking to your family in particular is that your family may recognise that they may want to make healthy changes to their lifestyle too and join in with you. If they do join in, then there would be as little distractions as possible in the fridge and cupboards as the people you are living with would be trying to make healthy changes too so the unhealthy, non necessary foods will be to a minimum! 👨‍👩‍👧‍👦

11/10/2021

RDL vs SLDL

The RDL (Romanian deadlift) and the SLDL (stiff leg deadlift) are both movements that supplement the conventional deadlift. One main difference between the RDL and SLDL to the deadlift is that the amount of knee extension is a lot smaller than in a conventional deadlift.

They both work similar aspects of your posterior chain.

Both the RDL and the SLDL will target your hamstrings and glutes, as well as your erectors.

Ex*****on

The RDL starts at your hips and the lowering (eccentric phase) occurs first before the bar comes back to your hips (concentric phase) after you decend fully to a comfortable depth in which your hamstrings will allow you to whilst keeping as straight a leg as possible. When the barbell is pulled back towards your hips, you should squeeze your glutes and hamstrings before lowering the barbell.

The SLDL starts on the floor. The concentric phase (lifting phase) occurs first whilst you pull the barbell to your hip. Once the barbell reaches your hip, you should squeeze your glutes and hamstrings before starting the lowering phase (the eccentric phase) back towards the floor keeping your leg as straight as possible in a manner comfortable for your hamstrings.

05/10/2021

How to get big 💪

Firstly, you will need a:

◾️SENSIBLE calorie surplus - notice how sensible is in caps! You need to be eating more calories than you are burning. To start with, try a 200 calorie surplus and as time goes on, increase it to a 500-600 calorie surplus. Anything more, may be seen as unsensible.

◾️Sufficient amount of protein - eating protein recovers your body’s broken muscle tissue and builds it back stronger than before to grow.

◾️Excellent form - make sure that when you are performing exercise, ensure that you are utilising the full range of motion and correct technique to get the most ur of your training.

◾️Progressive overload - this is where each week you increase what you were doing since last time to make the exercise slightly harder. This can be done by increasing the weight or reps on a certain exercise to ensure you are progressively overloading on certain movements and getting better.

◾️Rest - make sure that you are recovering properly after sessions by stretching, sleeping an adequate amount and using other things like a massage gun (not essential though).

◾️Consistency - ensure that you are staying consistent throughout a plan week in, week out. Make sure that every variable listed above is staying consistent to ensure you get the most out of your programme.

02/10/2021

Reflecting on lockdown 🔒

Lockdown made me better and here is why:

I didn’t stop training in lockdown. I found a way around it. I already had some weights, a multi gym and a heavy bag down my garage prior to lockdown so I was fairly lucky that I had something to work with.

I didn’t just stick with this though. Me and my dad built a squat rack from old wood that was laying about in the garage (majority oh building was from my dad 😅), purchased a double end bag and even made two cable machines out of products I purchased from B&Q. I made do with the small space of what I had.

It wasn’t glamorous or clean like a normal gym that we are used to, but I dealt with it. No excuses!

I kept on top of my training throughout lockdown and was prepared for when the gyms were open again. I was hitting PB’s days after lockdown ended and the gyms were open again. 💪

In many ways, I think lockdown made me better, despite being a pretty dull time in everyone’s lives. 🙄

Many people moaned and were down that they had nothing. There is always a way around things, people have just got to search for it! 👍

Address

148 Rowley Avenue
London
DA159LG

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+447472970684

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