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源自世界顶尖教练的循证健身、营养与私教指导。

29 Nov 2016

The Differences Between Training Men & Women

I know that many of you correctly believe that most women in the mainstream should train more like men and ditch the treadmill and some of the zumba classes for resistance training sessions, and you would be right. But something that many laypeople miss out on, and it is in fact the one thing that makes resistance training arguably the best overall exercise modality available to us, is the sheer adaptability of weight training to fit our very specific goals.

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29 Nov 2016

Raw Personal Training Talent – Is It Enough?

Raw potential and talent will always help, but it will only ever get you so far. At UP Hong Kong we aim to help every client, whatever their goal, to fulfill their full potential. We don't do this by being "jack of all trades" rather we have specialists in a range of disciplines and with an array of different approaches, all so that we try to achieve the perfect fit between personal trainer and client. Our primary specialization, however, and unsurprisingly the area where I have made m

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29 Nov 2016

Paleo Diets: How Paleo Are You?

One of the most loved and most misunderstood concepts within the world of nutrition, is that of the 'Paleo Diet'. The majority of the general population will not have even heard of the term 'Paleo', yet others will claim to be 'Strict Paleo' or follow 'Paleo plus dairy' or even '80% Paleo'. So what is this all about, and why should anyone care? After all, there are many fad diets roaming the virtual bookshelves of Amazon, each with their abundance of devout followers and complete sceptics.

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29 Nov 2016

Intense High Volume Leg Training

I thought I knew what high volume training was all about. Those of you who have read this blog for long enough will know that I regularly use very high volume training methodologies for both hypertrophy and to stimulate maximum fat loss. But as usual with life, there is always someone trying harder than you. After an inspiring late night chat at the start of this week with leading IFBB professional bodybuilder Ben Pakulski I realised that it wouldn't hurt to step things up a little and experimen

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29 Nov 2016

Hong Kong Body Transformation Result

Results are everything in personal training. If results do not matter then you may as well go exercising in the park with your friend/neighbour and break a little sweat and have a laugh. So whilst there is a role for the personal trainer as "entertrainer" (because anything that helps to get the sedentary person moving is a good thing), if you are serious about changing yourself, be it your body composition, your health, or your overall lifestyle, then a focused and rigorous approach is

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29 Nov 2016

Fat Loss Transformation Tip #2: Patience Management

We addressed blood sugar management (we will address carb cycling for fat loss in a later tip) and attitude in the first fat loss transformation tip, and in many cases those are the primary drivers one needs to make the huge leap from the photo on the left to the photo on the right. In the case of this example, these changes were made in a little under 6 weeks, which is great going, but it isn't a race and if it takes you 12 or even 18 weeks then so be it. One aspect of successful physique trans

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29 Nov 2016

Fat Loss Diet: How to Eat to Lose Fat

Here are a few quick tips on the much discussed concept of "eating for fat loss".

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29 Nov 2016

Early Morning Cardio – Yes or No?

Are you a fan of early morning cardio, or are you one of those who thinks early morning cardio is the spawn of Satan?

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29 Nov 2016

Analysing Studies on BCAA Supplements

BCAA supplements seem to be a topic of contention amongst some of the less experienced voices on the net, but today I've been moved to write a very small bit of opinion. I tend to steer clear of writing too much about supplements in general because I think as a subject they are massively overplayed.

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28 Nov 2016

Nick Mitchell: My Shoulder Training Program Secrets

My Grandfather once warned me, in the broadest possible Yorkshire that would no doubt sound like a foreign language to most of you, "Don't listen to advice from people who have it too easy, lad!" This is why I like to flatter myself into thinking I know a little bit about shoulder training programs and building up deltoid muscles, because believe me when I tell you that genetically I'm one narrow shouldered guy with no muscle there at all!

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28 Nov 2016

Low Volume Training: Getting The Most Out Of Every Set

The following workout is a short, low volume training back and shoulders session aimed at adding muscle. To be very clear, as with all workouts, it is crucially important to contextualise what you are about to read. This is a session that followed two very high volume back and shoulders sessions, both of which had incorporated twice a day training (for the same body part) principles, so at this stage in anybody's workout cycle it is imperative to deload and drastically cut back on volume. There

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28 Nov 2016

Cardio Confusion: How to Do It Right

My recent blog on common sense cardio training seemed to strike a chord amongst many of you who have had enough with personal trainers making sweeping statements that defy sensible reason and the evidence of our own eyes and experience. Although I tried to also deal with my own key points for how I might approach integrating cardio training programmes into an exercise regime, the feedback suggested that not everyone really "gets" what is meant by "cardio", with the biggest is

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