Rob Birkhead

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Latest activity by Rob Birkhead
  • Rob Birkhead created an article,

    How much should I increase my weights by?

    Try to increase the weight you use each week. If you're on a fat loss phase, you'll probably find you get to a point where you can't increase every week because your calories are lower.  The amount...

  • Rob Birkhead created an article,

    Which is better to take on holiday - resistance band or TRX?

    If you have the option, take both! Otherwise, this really comes down to whatever works for you and challenges you. TRX is probably harder but can't be used for everything whereas a resistance band ...

  • Rob Birkhead created an article,

    I get sore knees when increasing weights on squats/lunges, even if they're not that heavy - what can I do?

    You shouldn't be doing any exercises that cause pain so if it hurts, don't do it and get booked in to see a physio as it's not really an issue we can address online.  Often, tight muscles around th...

  • Rob Birkhead created an article,

    How much will untracked alcohol affect my progress?

    Everything counts, whether you track it or not - just because you didn't track that extra glass of wine, doesn't mean you didn't have it! Not tracking is a bad habit to fall into because those extr...

  • Rob Birkhead created an article,

    Can I mix home/gym workouts within the same session?

    Generally, we recommend picking just one of the workouts and substituting any exercises you can't do. Try and do the GYM ones first but if you're at home and don't have the equipment, you can find ...

  • Rob Birkhead created an article,

    What's the difference in results using kettlebells at home vs equipment in the gym?

    Using gym equipment will allow to lift more which should ultimately mean you see results quicker. If you're new to weight training (2 years or less experience), the difference is small. If you've g...

  • Rob Birkhead created an article,

    Am I going to have to track forever?

    We do not want you to track every day after you've completed your TRINITY programme. It's a good way to achieve your goal because it allows for tweaking so you should always see results. Maintainin...

  • Rob Birkhead created an article,

    How can I stop myself giving up early on exercises to failure?

    This is a mindset issue! You can figure out a number to aim for: work out in the first set how many reps you can do, ensuring you really push yourself then try and hit that number every set - you ...

  • Rob Birkhead created an article,

    My upper body is slimmer but my lower body has gained...?

    This does suggest overall fat loss! It could be temporary bloating causing gains on your lower body because you may be eating differently or even slightly more. Keep an eye on your measurements as ...

  • Rob Birkhead created an article,

    Do I lose my EAT point if I have a treat meal and do I track it?

    Always try and include your treat meal in your nutrition targets. If you track it and you are outside your ranges, you don't score your EAT point. If you are within range, you do! This is to help y...