Blog

<h2>Intro</h2><p>My journey began with a simple decision. Which was I needed to "get in better shape". I was already going to the gym but my training wasn't tailored towards being athletic. I quickly found out how unfit I was after playing a 5-a-side game after 4 &amp; 1/2 years out. After 30 seconds I was out of breath and right at the end I pulled my right hamstring. An experience that'll never be forgotten. In this blog, I'll break down in <strong>3</strong> major sections how I lost weight.</p><p><strong>Disclaimer: I'm not advising any fellow individual reading this to copy the methods used. This blog has been written to display the techniques I employed during this difficult endeavor.&nbsp;</strong><br></p><figure id="figure-q9ceskvwiklnd66ztw"><img id="q9ceskvwiklnd66ztw" src="https://cdn.durable.co/blocks/a9ogG0VgPWwfl8nndQvXixsV2cZIodOdRHfwkZLaJBEQ9iWfiXIcRsQOzvKBZGDI.jpg" alt="weight loss" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://cdn.durable.co/blocks/a9ogG0VgPWwfl8nndQvXixsV2cZIodOdRHfwkZLaJBEQ9iWfiXIcRsQOzvKBZGDI.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Training</h3><p>I've always been against cardio. However due to football being a high-intensity sport. I had no choice but to introduce cardio into my training plan. Let me tell you now, I would never go back! Cardio has been one of my powerful tools for losing weight.</p><p>Instead of driving to work, I would walk there &amp; back which totaled an hour give or take. Instead of using cardio to solely lose weight. My goal was to increase my baseline fitness levels and as a result, I lost weight. I stopped lifting weights completely for about 3 months and only resorted to pushups to keep my physique. I was doing about 100+ per day. During this period I was burning 1000+ calories every day, which left me in a calorie deficit of well over 200 calories every day.<br></p><h3>Nutrition&nbsp;</h3><p>I didn't necessarily change what I ate too much. I wasn't eating super clean food. I used to have cheat meals twice per week &amp; I cut that down to once per week sometimes I wouldn't even have a cheat meal. My shopping bill has come down significantly which is great because I can spend that disposable income on personal development. </p><p>I also stopped completely filling up the fridge &amp; buying unhealthy snacks. This stopped me from having temptations and throwing away all my hard work for the day. I also keep my fridge &amp; cupboards fairly empty now. Not because I can't afford food but it's another tactic that helped me to stay on track. Late-night snacking is a killer of discipline.&nbsp;</p><p>Drinking water was a savior in my books, I elected to drink water when I was thirsty. That's for two reasons. the first reason is that water has no calories in it, the second reason,&nbsp; I wouldn't choose juice or alcohol is because it leaves you craving more which will end up being calories.&nbsp;</p><p>Yeah, you can say water is boring, it's bland but you don't realize how valuable water is until you really need it. But what you don't realize is that our muscles are made up of about 70% water. So in reality you do actually need it more than you think.</p><figure id="figure-hwxmwz486plnd674yr"><img id="hwxmwz486plnd674yr" src="https://cdn.durable.co/blocks/12nhWWFOzyQpdoJLoqF4rSUv3a6IXO3dDIGVW6ewPIlWwjHn0CGlsRiCdtrQvYyj.jpg" alt="fitness group" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://cdn.durable.co/blocks/12nhWWFOzyQpdoJLoqF4rSUv3a6IXO3dDIGVW6ewPIlWwjHn0CGlsRiCdtrQvYyj.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>My Habits</h3><p>To make sure I was going to succeed I employed<a data-mce-href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work" href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work"> Intermittent fasting</a> where I stopped consuming food after 18:30 at the latest and started eating again at 09:30 the next day. This prevented me from late-night snacking. I would also get between 5-7 hours of great sleep. All of this integrated very nicely because when I went to sleep my body wasn't digesting food so it could actually focus on resting rather than digesting.&nbsp; What do I do when I'm hungry? Drink 2 glasses of water &amp; the hunger disappears!</p><p>I drank no alcohol (not a drinker anyway).<strong> Most importantly I didn't weigh myself every day.&nbsp;</strong>I can't stress enough the importance of setting a goal with target numbers &amp; a deadline. A goal without a deadline is just a dream.</p><p>Overall, my weight loss transformation has been a life-changing experience. It's taught me the importance of taking care of my body and has given me a newfound appreciation for what I'm capable of. If I can do it, so can you!</p><figure id="figure-ibnuzmptrlnd678gg"><img id="ibnuzmptrlnd678gg" src="https://cdn.durable.co/blocks/1dhs3Z38Jjq8aJpdy5xAwz9oItE7S5dvJfB5lu3qaCCJQh7U65eyodGZgusDCQOl.jpg" alt="happy person" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://cdn.durable.co/blocks/1dhs3Z38Jjq8aJpdy5xAwz9oItE7S5dvJfB5lu3qaCCJQh7U65eyodGZgusDCQOl.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>

How I Actually Lost Weight - The Process

<h2>The Importance of Training Mobility &amp; Injury Prevention</h2><p>Since I've taken up running &amp; football again,&nbsp; I can say I have run into multiple sports injuries including Plantar Fascitis, Shin splints,&nbsp; Runners calves, Low back pain, Pulled Hamstrings, and Tight Hips. At the time of writing this blog, I'm suffering from Achilles Tendinitis.&nbsp;</p><p>Some of this stems from ignorance, trying to be a warrior when maybe I should have taken a day off to allow my body full recovery. Some of these injuries also came from weaknesses in areas that I don't train as regularly as I should. We all learned that we should train the main lower leg muscles like The Quadriceps, Hamstrings, Glutes, and calves.</p><p>What we didn't get told is that there are lots of small complex muscles in our feet, shins, hips, and other areas we neglect. Not giving focus to these neglected areas over time has stunted my progress as an aspiring hybrid athlete. </p><p>What you also are probably not aware of is that your lower back pain, tight hips, sore knees, etc. will negatively impact your ability to train in your most optimal state. It will stop your progress with things like generating power, rotational speed, and many more athletic aspects.&nbsp;</p><h3>So What's The Solution To Avoid This?&nbsp;</h3><p>Start strengthening your feet, the majority of the problems start from the ground up. As my feet constantly in and out of contact with the ground. My feet take the majority of the impact. A lot of people suffer from flat feet due to shoes that we wear on a daily basis. Having flat feet will cause issues like ankle pain which leads to knee pain and then into hip or back pain&nbsp;</p><p>Start training for longevity now, Had I had this information sooner, I may not be writing this blog. I'm sure that most people don't want to get to 60 years old and need a hip replacement because they spent years of their life avoiding strengthening their hips. Even an hour per week spent stretching &amp; training mobility will save you years of pain &amp; suffering.&nbsp;</p><p>Realize that if you're training for a sport or even just for long-term health it's probably not optimal to just train like a bodybuilder and lift heavy weights every session. If you mix in other elements, you'll be training like you are 20 well into your 40s regardless of your age.&nbsp;</p><p>Here are 5 Videos that I found for Injury Prevention &amp; 5 Instagram pages I found: </p><p>Thebarefootsprinter(Feet Strengthening), The Prehab guys(Injury rehab), Beardthebestyoucanbe(Mobility), Thebrotherfaris(Plyo &amp; Mobility) &amp; Thekneesovertoesguy (Mobility).&nbsp;</p><figure id="figure-b0dlc27n2fln7kbmut"><iframe id="b0dlc27n2fln7kbmut" src="https://www.youtube.com/embed/fmFOyxPeGZg" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/fmFOyxPeGZg?si=1cSYSROUav0Wf8hu" data-corners="large" data-mce-src="https://www.youtube.com/embed/fmFOyxPeGZg" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-brz3369t5kdln7kcpvu"><iframe id="brz3369t5kdln7kcpvu" src="https://www.youtube.com/embed/Jwu8f42rLuI" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/Jwu8f42rLuI?si=5Cm_QkBe9fPT9C1E" data-corners="large" data-mce-src="https://www.youtube.com/embed/Jwu8f42rLuI" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-ugbfgqlatln7ke966"><iframe id="ugbfgqlatln7ke966" src="https://www.youtube.com/embed/byCTWYxlPfU" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/byCTWYxlPfU?si=3Z66GsdidTbjamlF" data-corners="large" data-mce-src="https://www.youtube.com/embed/byCTWYxlPfU" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-z35cfi9emaln7kgmdb"><iframe id="z35cfi9emaln7kgmdb" src="https://www.youtube.com/embed/DWmGArQBtFI" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/DWmGArQBtFI?si=zhUEqcbQ2DnhzJ1o" data-corners="large" data-mce-src="https://www.youtube.com/embed/DWmGArQBtFI" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-tl4fusbz5ln7kj3ig"><iframe id="tl4fusbz5ln7kj3ig" src="https://www.youtube.com/embed/dXgihIAEepg" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/dXgihIAEepg?si=ABlNGI3VqEtRyUFm" data-corners="large" data-mce-src="https://www.youtube.com/embed/dXgihIAEepg" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><p><br></p>

The Real Reason Why You're Always In Pain - Injury Prevention & Mobility Training

<p>My first half marathon is complete, I really surprised myself with what I was able to do once I put my mind to it. The atmosphere was unbelievable. There's nothing like going to war with your brothers all supporting &amp; uplifting each other. The Ipswich Half Marathon is definitely something I want to be part of again.</p><p>Having played a football match the day before my legs were sore, and all could i think about was how much worse the pain was going to get. I wanted to quit after being 3 miles in. The brothers weren't going to let that happen. We started off with a steady pace as the race went on we began to split up and after 6 miles my ankles were on fire. So I had another 7 miles to go with this pain. I stuck out because this race wasn't about a physical challenge. It was about a mental challenge.</p><p>Somehow I got faster toward the back end of the race, finishing with a very surprising time of 1hr 45 mins 31 secs. which is a personal record, I was worried that it could even take me more than 2 hours to complete. Mile 12 is where it nearly went all wrong. My legs were numb, slightly out of breath, and not knowing where the finish line was a horrible experience. However, it's an experience that was necessary for my personal development.</p><p><br></p><figure id="figure-4e4r2tuy9elmq7xaxc"><img id="4e4r2tuy9elmq7xaxc" src="https://cdn.durable.co/blocks/17vS41PjiZ51JyvIhAlUdrbHr4bDSPUdIRPirz8ccNfq98TrwXMBtQbcWHFQ2jKu.jpg" alt="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/blocks/17vS41PjiZ51JyvIhAlUdrbHr4bDSPUdIRPirz8ccNfq98TrwXMBtQbcWHFQ2jKu.jpg" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><figure id="figure-t0qdc244klmq7zffe"><img id="t0qdc244klmq7zffe" src="https://cdn.durable.co/blocks/25uRGZpe12g3o9BmHPjPJrCTrtrwFkCXQKL72b21nY9iGV22eGwLMD6rae72bf0P.jpg" alt="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 45% 45%;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="45%" data-positiony="45%" data-mce-src="https://cdn.durable.co/blocks/25uRGZpe12g3o9BmHPjPJrCTrtrwFkCXQKL72b21nY9iGV22eGwLMD6rae72bf0P.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 45% 45%;"></figure><figure id="figure-7j1yuxl0olmq82psx"><img id="7j1yuxl0olmq82psx" src="https://cdn.durable.co/blocks/142l0zoGbkdyWFL3X3p6pAiU9xWIYT9QOQsJhGAhKsV1FYauxqNruHklsJMNfwJ7.jpg" alt="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 1/1; object-position: center center;" data-corners="large" data-aspect="1:1" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/blocks/142l0zoGbkdyWFL3X3p6pAiU9xWIYT9QOQsJhGAhKsV1FYauxqNruHklsJMNfwJ7.jpg" data-mce-style="aspect-ratio: 1/1; object-position: center center;"></figure><p><br></p>

My First Half Marathon - Larking Gowen Ipswich Half Marathon

<p>Are you confused about how to change your body's composition? The concept of losing, gaining &amp; maintaining weight is actually quite simple. However, in today's era, there are hundreds of fitness influencers that overcomplicate this topic. So, in this blog post, I'm going to break down some simple info you may have heard of, but don't understand how it works.</p><h3>Caloric Surplus, Caloric Deficit &amp; Caloric Balance&nbsp;</h3><p>Caloric Deficit:</p><p>A Calorie deficit means that the number of calories that you've consumed during the space of a day is <strong>lower</strong> than the number your body has burned throughout the day. This is the strategy that you need to adopt if you want to lose body fat &amp; weight. In the Gym Atmosphere, this would be called " the cut".</p><p> I.E 2500 cals burned - <strong>2000 cals consumed</strong> = 500 cal deficit</p><p>Caloric Surplus:</p><p>A Calorie deficit means that the number of calories that you've consumed during the space of a day is <strong>higher </strong>than the number your body has burned throughout the day. If your goal is to gain weight or gain muscle, This will be your weapon of choice. In the Gym Space, you may hear people say "I'm bulking or I'm on a bulk.</p><p>I.E <strong>3000 Cals consumed</strong> -2500 cals burned = 500 cal surplus&nbsp;</p><p>Caloric Balance:&nbsp;</p><p>This is a very simple &amp; basic concept. Your calories in match your calories out. Your weight will remain the same.&nbsp;</p><p>I.E 2500 cals burned&nbsp; - 2500 cals consumed = 0 cals lost or gained</p><p>SECRET: You can almost eat anything you want if you stick to these concepts, take this with a pinch of salt because although this is true, it's not optimal to eat junk food for long-term health. Whole foods are best to consume when it comes to longevity.&nbsp;</p><h3>How do you begin?</h3><p>You need to begin by finding out your TDEE (Total Daily Energy Expenditure), This is how many calories you would burn if you were sleeping all day. Everyone's TDEE is different, it depends on a number of factors including height, weight, age, muscle mass, etc. A tip I found useful to find out my TDEE is to eat the same foods every day for 7 days and I weighed myself at the end of those 7 days. The point of this is to see if I lost, gained, or maintained weight. I moved accordingly from this point onwards.</p><p>SECRET: You can eat 50 apples in a day, you will still gain weight &amp; you can eat 3 donuts all day &amp; lose weight. When you're trying to change your physique. It isn't necessarily about the quality of food you consume. It's about the quantity of food you consume.</p><p>I hope I've cleared up any misconceptions you may have had on this topic, if you have any questions about my methods you can contact me direct via the website or my Instagram @akakpo.trains</p><p>I've linked a short 8 min video for those who want any further clarification. :)</p><figure id="figure-o7x26ctpwallvc1vkg"><iframe id="o7x26ctpwallvc1vkg" src="https://www.youtube.com/embed/JgZSFkPrk24" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/JgZSFkPrk24?si=JYp0uhGGMEkP3jDD" data-corners="large" data-mce-src="https://www.youtube.com/embed/JgZSFkPrk24" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>

The Concept of Losing, Gaining & Maintaining Weight

<p>Are you finding running/cardio extremely difficult or on the other end boring? You've been doing it all wrong! and most people do. Most people think they need to give every single run or cardio workout a max effort to get fitter, which is certainly not the case. In this blog, I'll break down how to improve your fitness.&nbsp;&nbsp;</p><h3>The "Cake" Analogy.</h3><p>This is a great analogy but unfortunately not it's mine. Cardio is like a cake. There's the base and all the in-between before you get to the top. Leaving room for extras like icing and cherries (Depending on what you like). Same exact thing with cardio.&nbsp;</p><p><strong>The Majority of your cardio training should be done in a fashion where you can talk comfortably.</strong> This applies to people who aren't training for any specific sport. You should focus on building a great <strong>a</strong><strong>erobic&nbsp;</strong>base. Then when you're confident in yourself you can tap into the&nbsp;<strong>anaerobic&nbsp;</strong>work.</p><p>If you're struggling to talk you're probably going too fast for your body to handle currently. Slow down and keep a nice consistent comfortable pace. I currently play football, so my week consists of loads of different cardio training.&nbsp; </p><p>When I'm not in the gym I'm going for 5k, 10k runs which are done between heart rate <strong>zones 2 and 3.</strong> I'm still able to talk. However, when I'm in the gym I make full use of the equipment which is where I carry out my interval training between the heart rate <strong>zones 4 and 5&nbsp;</strong></p><h3>What are heart rate zones and how should we use them?&nbsp;</h3><p>Heart rate zones are specific ranges of heartbeats per minute (BPM) that indicate the intensity of exercise. They are divided into zones like:</p><ol><li><strong>Zone 1 (Very Light)</strong>: Gentle activity, good for warm-ups and cool-downs. (50%-60% of max heart rate)</li><li><strong>Zone 2 (Light)</strong>: Comfortable effort, builds endurance. (60%-70% of max heart rate.)</li><li><strong>Zone 3 (Moderate)</strong>: Effective for fat-burning and aerobic fitness.(70%-80% of max heart rate.)</li><li><strong>Zone 4 (Hard)</strong>: Increases cardiovascular capacity and enhances performance. (80%-90% of max heart rate.)</li><li><strong>Zone 5 (Maximum)</strong>: Intense effort for improving speed and power. (90%-100% of max heart rate.)</li></ol><p>Using these zones helps tailor workouts to individual fitness goals and prevent overexertion. Monitoring heart rate during exercise ensures appropriate intensity and optimized training outcomes.&nbsp;</p><figure id="figure-ma81s7aukwllidu3w2"><iframe id="ma81s7aukwllidu3w2" src="https://www.youtube.com/embed/B41PMCJHOSg" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/B41PMCJHOSg" data-corners="large" data-mce-src="https://www.youtube.com/embed/B41PMCJHOSg" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><p><br></p><p>So before you go out for a run and nearly end up in cardiac arrest. Just make sure you understand the goal of your run. Manage it accordingly. If you have any further questions please contact me via Instagram and I'll get back to you shortly.</p>

How to actually improve cardiovascular endurance & heart rate zones explained

<h2>How it started</h2><p>Shin splints and bad knees can be a real pain, literally. As a now 23-year-old who keeps themselves active, I was frustrated when I started experiencing this common running injury. However, with the right approach and a lot of determination, I managed to overcome my shin splints and get back on track. In this blog post, I will share with you the strategies and techniques that helped me alleviate the pain and recover fully.</p><h3>Boxing Day, December 26th 2022</h3><p>After almost 5 years out of football, I took it upon myself to attempt to get match-fit again. This was probably one of my most painful experiences. </p><p>I took off in Christchurch Park at midday. My hamstrings were super tight, shins on fire, calves obliterated and the icing on the cake was continuous low back pain during the run. That's when I realized. After 3 to 4 years of lifting heavy weights. My body was not prepared to handle the run. However my mind was.</p><p>I refused to give up after that experience, I did some digging and after about 1 hour of research I came across a video that was particularly interesting. Who I found is called "The Knees Over Toes Guy". I saw someone who was once in a worse position than I was, now doing unimaginable things (The video is down below).</p><figure id="figure-o125j64tblll9qm6hv"><iframe id="o125j64tblll9qm6hv" src="https://www.youtube.com/embed/Jwu8f42rLuI" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/Jwu8f42rLuI" data-corners="large" data-mce-src="https://www.youtube.com/embed/Jwu8f42rLuI" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h3>Understanding Shin Splints &amp; Knee Pain</h3><p>Before diving into the solutions, it's important to understand what shin splints are and why they occur. Shin splints, also known as medial tibial stress syndrome, are characterized by pain along the shinbone (tibia) caused by inflammation of the muscles, tendons, and bone tissue in the lower leg. They are commonly experienced by runners and athletes who engage in high-impact activities.</p><h3>What did I do to maintain my knees?</h3><p>In the first segment of the video, he describes an exercise named Tibilais raises, Which I have been doing every day for the past 8-9 months. completing 100+ reps per day. Not only has it got ridden of my knee pain but my shin pain is also gone. I can now run considerably long without any type of pain in the lower body. This allowed me to increase my fitness levels drastically. The Video goes into more depth about why improves particular areas</p><h3>Proper Footwear</h3><p>Wearing the right footwear is essential for preventing and managing shin splints. Investing in a good pair of running shoes that provide proper support and cushioning can make a world of difference. If you head over to my Instagram @akakpo.trains I have a detailed post about running shoes that can help which running shoes or everyday trainers will aid you best.</p><p>I hope this helps every one of you reading this, if you need further help head over to my Instagram where you can contact me directly.</p>

Akakpo Fit

Blog

How I Actually Lost Weight - The Process

The Real Reason Why You're Always In Pain - Injury Preven...

My First Half Marathon - Larking Gowen Ipswich Half Marathon

The Concept of Losing, Gaining & Maintaining Weight

How to actually improve cardiovascular endurance & heart ...

How I Managed To Get Rid of My Shin & Knee Pain At The Ag...