Tuesday, December 21, 2021


Weekly column by fitness expert Cashel Hayden for the Waterford News & Star, in association with Kingfisher Fitness Club


THIS is a topic I feel is often brushed aside by a lot of people going to the gym as they train day in, day out. So let’s tackle the issue at hand. Does the training we are doing each day align us with our goals? Do the exercises we have programmed each day have a purpose when we reflect back on what we are trying to achieve. Do we even follow a given programme with our training?

Overall, does your current training style bring you closer to your desired goals? When training, it is very important to train with specific exercises and intensity relevant to our goals. Just because you see someone else utilizing a certain exercise doesn’t mean it is relevant to your goals.

Let’s start with a very common goal for most of the general population. Weight loss. We can do all the training we want in the gym. Spend an hour on a treadmill, do spin class after spin class. Yet still we check the scales each morning with a disheartened look on our face as we come to realize our weight does not seem to be travelling in the direction desired.


‘The shoe that fits one person, pinches another; there is no recipe for living that suits all cases’ – Carl Jung


Why might this occur? Training is a catalyst for weight loss, not to mention all of the other proposed health related benefits, right? The secret ingredient missing here is “The Caloric Deficit”. While a lot of people are starting to grasp this concept; there still seems to be a slight misunderstanding among many gym-goers.

Let’s try to simplify this concept. A caloric deficit can be defined as any shortage in the number of calories consumed relative to the number of calories needed for maintenance of current body weight. In order to accurately achieve this we will need to work out our energy intake; calories needed to maintain our body weight. We can then go on to track and lower our food intake so that it falls at least 200-300 calories below our maintenance. This seems to be the missing link for most people struggling with weight loss. I will aim to elaborate on this topic in a future article.

Other areas of training such as hypertrophy (building of muscle) and power lifting also must incorporate different training methods to most efficiently acquire the desired adaptation or performance outcome.

Let’s start here with training for hypertrophy. In this instance we want our training to be as inefficient as possible. Why inefficient you might be asking. To be most optimum when building muscle we must aim to get the maximum amount of internal work out of the least amount of external work. This results in each muscle being isolated and having to work harder without the assistance of momentum/inertia for example. In this case, progress will be determined through adaptations in physique much more so than performance outcomes.

Power lifting, however, is the opposite. This requires the most amount of external work with the least amount of internal work. In this case; momentum/inertia is used to generate force to move a certain amount of weight from A to B. Making sure our training is relevant to our goals is something everyone should make themselves aware of when following a training plan.

While most resistance training methods will influence a certain level of weight loss, hypertrophy and strength – some training methods are just more optimum when looking to most efficiently reach our desired outcome. Choosing training methods which we enjoy is also a beneficiary factor here.

I’ll finish with a quote to sum my points up here. “The shoe that fits one person, pinches another; there is no recipe for living that suits all cases.” Carl Jung

Hope someone found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email – [email protected]

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By Cashel Hayden
Contact Newsdesk: 051 874951

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