When it comes to fitness weâre often so focused on the end result that we canât wait to get off the starting blocks. But fully assessing our bodyâs capability before starting a new training plan can help reach goals quicker and prevent injury.
Thatâs the message of Luke Worthington, personal trainer, qualified sports scientist and Head of Trainer Education at Third Space, who says: âYou have a far greater chance of finding point B if you know where point A is.â
Worthington is at the forefront of Postural Restoration science in the UK, which considers the connection between biomechanics, neurology, psychology and emotional wellbeing.
He specialises in strength, conditioning and bio-mechanical assessment, as well as rehabilitation from musculoskeletal injury to prevent re-injury. Worthington describes himself as âbridging the gap between rehab and performanceâ.
A former international athlete and world record holder, the 37-year-old has elite sporting experience both on and off the pitch, having worked alongside some of the worldâs leading coaches, medical professionals and athletes.
Itâs no wonder he is strongly against going to the gym for aesthetics alone.
Speaking to HuffPost UK for our latest Fit Fix instalment, he said: âIf youâre simply training to âlook betterâ, then when are you ever really going to be satisfied? If the goal is getting stronger then youâre adding more weight to the bar and the results are real and more manageable. Not only that but your body will change as an added bonus.â
Training đȘ
Talk us through your week in fitness
âTypically I strength train four times per week and have one conditioning or energy system (aka cardio) day.
âAs a personal trainer, I spend my days working with clients on the gym floor. Iâm on my feet, up and down stairs, and loading and unloading weights for clients - I never really stand still. So demands for additional cardio training are pretty low.
âMy strength training days alternate between upper and lower body, and are a combination of barbell work and plyometrics.
âMy conditioning or cardio is currently less structured, so Iâll typically choose an activity thatâs fun: a martial arts or boxing class, or go surfing at the weekend.â
Whatâs your favourite type of workout and why?
âI love strength training. I believe this is the cornerstone to all other fitness spaces. If you want to jump higher or run faster, these all require being able to produce more force.
âIf youâre training for aesthetics or just want to shift a few pounds, then this ultimately requires you to move more. If you want to move more and not get hurt, then you need to get stronger. Simple.
âStrength training allows you to set more tangible goals to track your progress. If youâre simply training to âlook betterâ, then when are you ever really going to be satisfied? If the goal is getting stronger then youâre adding more weight to the bar and the results are real and more manageable. Not only that but your body will change as an added bonus.â
Whatâs your favourite way to spend your rest day?
âIâve never trained on Sundays. This comes right back to my days as a rugby player when the day after match day would be spent recovering - and eating!
âThese days my Sundays arenât too different and my favourite way to spend them is going out for breakfast, then long and lazy roast dinner, the Sunday papers and catching up on the weekâs sport.â
Food đł
What do you eat throughout the week to complement your training schedule?
âGiven I have an active job, a consistent training schedule and Iâm a big guy - I need to eat a lot. Iâm not overly attentive to counting macros but I do know that I roughly consume a 40-30-30 split of protein, carbohydrates and healthy fats.
âSundays are the day off training and the day off really paying attention to food - if I want that chocolate brownie with ice cream after my roast dinner, then Iâm having it.â
What are your pre and post-workout snacks?
âPre-workout - a black Americano and a blueberry muffin from Starbucks in soho. A nice caffeine kick and some simple carbs and much better for me than an artificial pre-workout supplement consisting of much the same thing.
âPost-workout - I do plan a little here and have a smoothie made from cashew milk, mixed berries, peanut butter, and Optimum Nutrition platinum whey powder. I make this in a Nutribullet the night before and bring it in to work with me.â
Whatâs the most important lesson youâve learned about food?
âDonât deprive yourself of things that you want. Iâm a big believer in flexible dieting. This means you can eat what you like, but you must understand where it fits into the overall picture of your weekâs intake.
âDepriving yourself of things you love tends to make people resentful of their eating plan, develop a poor relationship with food and ultimately be much more likely too fall off the wagon!â
Motivation đ
Do you have a motivational mantra that keeps you going?
âNever maximal, always optimal.
âYou donât need to go all out in every session of every week. There are times when life gets in the way, thatâs OK. Take a bigger picture view, and one or two blips or backward steps are perfectly acceptable as long as the overall trend is moving towards your goal.â
Do you always have fitness/body goals you are aiming for? Why/why not?
âAt the moment Iâm trying to get as strong and as athletic as possible. So, I am measuring my jumping and calisthenic ability as well as the weight on the bar.
âLooking like Wolverine wouldnât be a bad body goal however.â
Whatâs your ultimate workout track and why?
ââRosemaryâ by the Deftones, because itâs badass.â
Third Spaceâs âOut / Setâ program is a two-part body and movement analysis, to create a personalised, scientific program that identifies strengths and weaknesses to help reach specific fitness goals. Out / Set is available to all new and existing members.
âFit Fixâ is a weekly dose of fitspiration from leading athletes and fitness fanatics. Each week we chat to stars about their weekly workouts, the food they eat and what keeps them going.