Ryan Worthington Vitality & Mind

20/06/2026

Not every exercise is right for everyone.

We all have a unique skeletal framework and proportions. That means not only are exercises going to look different from client to client, but some may not work at all for some people.

That’s why I’ve long said that we need to “tailor exercises to each individual”

It’s important to look beyond specific exercises when programming and instead look to movements that matter. There’s no foundational exercises, only foundational movements.

Does everyone need to squat? No.

Does everyone need to deadlift? No.

But do people need to be able to hip hinge and do some form of knee bending? Absolutely.

We do not program specific exercises and instead select movements that accomplish our client’s goals without causing pain or discomfort.

Book a free assessment now
https://start.vitalityandmind.co.uk/

16/06/2026

Losing body fat typically involves a combination of a balanced diet and regular exercise. Focus on a calorie deficit, prioritise whole foods, and include both cardio and strength training in your fitness routine. Consult a healthcare professional before making significant changes to your diet or exercise regimen.

Being in a calorie deficit is a fundamental principle for weight loss because it means you’re burning more calories than you consume. This creates an energy imbalance, prompting your body to use stored fat for fuel. While factors like macronutrient distribution and exercise also play a role, a calorie deficit remains a key component in achieving weight loss.

https://vitalityandmind.co.uk/

13/06/2026

12/06/2026

ARE YOU LOOKING TO TRANSFORM YOUR BODY & MIND??

Our highly experienced personal trainers can help with a nutrition and training plan to ensure your goals are achieved.

We have some great packages available. Book a free assessment now
https://start.vitalityandmind.co.uk/

26/01/2026

DOES CARDIO KILL YOUR GAINS? NOT IF YOU PROGRAM IT RIGHT

I just wrote a new NSCA journal article reviewing the research on concurrent training (strength + cardio) and the so-called interference effect.

Short version: The interference effect is real, but often wildly overstated.

Here are the practical takeaways for trainers and coaches:

1️⃣ Hypertrophy is pretty resilient

- Moderate cardio after lifting (≤30 min) has little to no meaningful impact on muscle growth
- Cycling, incline walking > running
- Biggest issues show up only with high volumes or long durations

2️⃣ Strength interference is usually small

- Lift before cardio when done in the same session
- 20–30 min of moderate cardio rarely hurts strength gains
- Problems mainly occur with high-frequency endurance work or poor recovery
- If strength is the top priority → separate sessions by ≥6 hours

3️⃣ Power is the most sensitive

- Power (jumping, sprinting, RFD) is affected more by fatigue than muscle loss
- Keep post-lift cardio short (15–20 min) and low–moderate intensity
- Ideally separate power training and cardio by ~24 hours

4️⃣ Scheduling matters more than avoidance

Best → Worst:

1. Separate days
2. Same day, ≥6–8 hours apart
3. Same session, lift before cardio
4. Same session, cardio before lifting

BOTTOM LINE:

The interference effect is context-dependent, not automatic. With smart sequencing, reasonable cardio doses, and clear priorities, athletes can build strength, muscle, and endurance at the same time—without sacrificing results.

Train smarter, not more scared of cardio 💪