• 4 Invisible Training Tips To Skyrocket Your Results

    By The W10 Team

    Are you at a point in your exercise journey where you feel like you are giving 100% effort every session, every day of the week, but the progress you have made has stalled? Do you train every day because you feel if you stop you will lose all of the hard earned progress you have made?

    This is a dilemma that many individuals working towards their training goals have. Like a lot of things in life, we believe that more is better. The more I work out, the fitter I will get. The more I work out, the more body composition changes I can make.

    These statements do have some merit in the fact that in order to reach our goals, we do indeed have to work hard and push ourselves to new levels. However, we can assure you that if you opt for an “all in” approach to exercise day after day, your goals will be as far away as they were when you began.

    We are all aware of the many training modes that can help us achieve our exercise goals, be it strength, cardiovascular, circuit, boxing, running or cycling, just to name a few. Yet there is one aspect of training that is often neglected due to our “more is better” mentality.

    Rest and Recovery is the training component that is commonly overlooked by individuals because they don’t understand the need for it and are not aware of the benefits that it can bring.

    All types of training put the body and its systems under physiological stress. By incorporating recovery protocols into a training programme or exercise journey, the body will be able to adapt to this stress and then cope with it. This adaptation is the body becoming fitter, stronger and healthier which allows the body to be pushed to the next level where training goals can be reached.

    Aside to the positive effect that recovery has on training goals, it is also necessary in order to avoid injury and illness during a training phase, which can occur as a result of the accumulation of stress and fatigue over an extended period of time.

    What is best and where should you focus your time when it comes to recovery?

    There are many options when it comes to recovery tools, including ice baths, compression clothing and cupping (recently seen on some athletes at the Rio Olympics). Now there is evidence for and against these options, and we are not here to rule them out as useless. However, there are several options which are a lot more accessible and a lot easier for you to focus on and include in your training regime.

    1) Include rest days and deload weeks in your training regime:

    We all know what sore muscles feel like after a workout and this often will be a sign for us to take a day off before our next session. It is also important to know that along with this (good) tissue damage, the body will experience metabolic (body’s energy stores are reduced), psychological (mental stress & pressure) & neurological (nervous system tiredness) types of fatigue as well. Rest days will help limit the amount of fatigue that an individual will accumulate across a training week, while also allowing the individual to feel fresh and give full intensity in every training session.

    Also by including a ‘deload’ training week, which is reduced in volume (total number of sessions), once every 4-6 weeks we allow our body and mind to recover from the continual stress and monotony of a regular training.

    2) Sleep:

    The most important time for your body to rest and recover is when you are sleeping. During this time your body is ticking away restoring energy levels and adapting to the stressors that exercise has placed on it. If we do not allow ourselves adequate sleep time, we reduce our capacity to recover and adapt. This means that fatigue and physiological stress will accumulate over days and weeks, eventually stalling our ability to take the next step in our training. Aim for a total of 7-8 hours of sleep every night.

    3) Nutrition and Hydration:

    We all know the body’s energy stores need to be topped up after exercise, but it is also important to focus on maintaining these stores throughout our training regime as all of our adaptations and growth will occur outside of training time. Therefore it is key that individuals ensure that they are getting the basics right in terms of nutrition and hydration. Make sure you eat regularly and include a variety of fruits and vegetables. Limit your intake of processed foods and those that are high in sugar. Limit the amount of alcohol that you consume during the week and make sure that you drink plenty of water throughout your day (aim for 2.5L per day).

    4) Body & Tissue Maintenance:

    This refers to a group of basic strategies that you can implement into various parts of your training week to help restore muscle tissue faster and help your mind and body feel refreshed. Often these strategies can be done on a rest day, which will also make you feel as though you are not just sitting around doing nothing.

    Active rest refers to low intensity activities such as walking, cross-training or stretch/mobility training which can all have a positive effect on the body’s recovery by promoting muscle relaxation, oxygen delivery and the removal of waste products from the tissues. This can also be added to the end of a training session in the form of a cool down.

    Massage is another method which can be used to help with recovery. Not only does it have physical effects such as; relaxing muscles, helping deliver oxygen and nutrients while also removing waste products, massage also improve an individual’s mood and allow them to feel more relaxed and rested. Passive rest will also have a big effect on improving mood and psychological fatigue as it allows an individual to “switch off”. Allow yourself time to read a book, listen to music or just go and sit and relax in the park.

    If you feel as though your training progress has stalled, take a moment to see whether you are focusing on any of these strategies as much as you are on getting to the gym and training. We are sure that if you spend some time implementing a few of them, you will notice the benefits and see the improvement in your training intensity and results.


You Might Also Like

Quick Browse
    • How often should you train for best results?


      Everyone wants the answer to the age old question: How often should I train to get results? The honest answer (as with most things) is: it depends. The key to the question is better answered from the standpoint of how well you can recover. There's a lot of talk about over training (exceeding the physical

      Read More
    • 5 best ab exercises

      The 5 Best Ab Exercises You Can Do


      These five ab movements are more effective than any crunch or sit up. And so it begins… Summer is around the corner and we’re already starting to see articles and ads for 7 day ab transformations. "Do a 100 sit ups or ab crunches a day and you’ll start to see a rippling 6 pack."

      Read More
    • best exercises to reduce lower back pain

      5 of the best exercises for lower back pain


      How frequently do you experience lower back pain? We live in a world where a large percentage of people spend most of their time sitting down. Whether that be on the way to work, during work, coming home from work and watching TV or doing work at home, it’s no wonder our bodies are breaking

      Read More
    • Holiday workout ideas

      Simple and effective holiday workout ideas


      Easter Holiday Workouts One of the questions we've always been asked over the years is “I’m going on holiday, there isn’t a gym, what should I do?” The good news is that nature has blessed us all with an amazing tool called “our body” and it can be used to great effect with simple movements...

      Read More
    • Fitness fads 4 things consider

      4 Tips To Develop A Health And Fitness B.S Filter


      Fitness can sometimes be overwhelming. New trends pop up every single week... Should you choose spinning? Yoga? Do intermittent fasting? Go low carb? Go vegan? We all seem to get shiny object syndrome when we hear about these things, especially if whoever we hear them from got good short-term results. Here are a few things

      Read More
    • Eating healthy not losing weight

      Working out, eating well but not losing weight?


      Here’s why. So we’re well into the New Year now, and after December’s festivities you’re back into the swing of things with your training and healthy eating. You’ve done the dreaded weigh in and calculated your BMR (basal metabolic rate - the amount of calories your body needs to function at rest). From this you’ve

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.


Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428