OUR BLOG — Silvermere Strength & Fitness – strength & fitness gym – Cobham

So we are in the heart of Surrey, the land of opportunity, and of course, champagne!

If you’re a gym freak and have been looking to have that physique like your TV or film star idols, then look no further than Silvermere Strength & Fitness Ltd. We have a whole load of Fitness equipment from Mirafit to proved you with the best equipment to pump your muscles.

Celebrations and commiserations seem to be happening every day and the temptation to turn to treats or alcohol can be at the forefront of your mind.

It’s at this stage that you need to say STOP.

·      Insulin spikes from sugar can cause rapid fat storage!

·      Fats have over two times the amount of calories than carbs!

·      Alcohol is high in calories, and the body cannot utilize them whatsoever!

Now, to set the record straight, we are NOT against carbs or calories, these are also the things that will give you the body you have always dreamed of.

But, this needs to be part of a well-structured diet that compliments your energy needs and goals.

So lets address the following million dollar questions….

·      How often can I drink?

·      How often can I have a ‘cheat meal’?

Or alternatively think about it like this…

·      Are you any CLOSER to achieving your dream body?

·      Are you prepared to ADAPT your current lifestyle to appropriately suit your goals?

Your lifestyle will reflect your physique….so, when dreaming of a lushes beach body, more abs than you can count on one hand and glutes as hard as coconuts, consider your choice when ‘out’ and about.

Now in the above questions I have highlighted the words CLOSER and ADAPT. The social element of life is extremely important to your motivation and mental health when under an intense training routine.

Therefor, planning for potential nutritional failures (social events) sets you up nicely for success.

6 ways to behave yourself on a night out…


·      Always choose a meat/fish and veg option in the restaurant.

·      Drink alcohol that compliments your food – quality not quantity.

·      Use seasonings and spices to flavour your food, not sauces.


·      Eat a healthy planned meal before you go out.

·      Set yourself a maximum number of drinks.

·      Use diet sodas as appose to sugary alternative.

·      Drink plenty of water before, during and after your evening.

If you are committed to long term adaption, behave more than you misbehave, your goals of losing body fat, increasing strength, improving muscle, will be realized much quicker.


Written By Sam Stone.

What do we mean by intensity?

In this context, intense training means High Intensity Interval Training (HIIT) and other high intensity work such as metabolic conditioning circuits (Met Con) and Tabata training. This effectively entails 10-30 seconds of intense work with short, moderate cool down for longer periods, usually between 40 seconds to a minute. Low Intensity Steady State Cardio, or LISS, consists of merely low intensity work such as fast walking or jogging on a treadmill.

1.     It’s time efficient: most forms of HIIT and other intense form of cardio take up to just 15-20 minutes, and tabata taking 4-5 minutes. Why waste over half an hour when you can get far more done in much less time?

2.     Greater Variety: high intensity work can vary to a much greater extent than low intensity work. It can involve Watt Bikes, rowing machines, strongman equipment and movement patterns (such as the prowler, carries and more), battle ropes and much more. The opportunity to vary your sessions is huge.

3.     Greater fat loss and increased metabolism:

•   A 2008 study showed HIIT led to a decrease in abdominal fat, whereas LIIS saw little, or no change.

•   LISS has been shown to temporarily boost fat loss over a week with no increase in following weeks due to the body adopting (Wilson et al 2008)

•   Both Lactate Threshold and Anaerobic Threshold increase as a result of high intensity training.

4. High intensity training retains a much greater amount of muscle, and thus aids metabolic rate and fat loss

•   One’s metabolic rate increases as muscle mass increases

•   A study showed that those who sprinted 3 times a week added lean mass to their legs. (Trapp et al)

•   Low intensity work has actually been seen to be detrimental to muscle retention and consequently, fat loss.

Written By Ali Woodward.

If you had asked for the image that sprung to mind alongside the word “protein” 20 years ago. Spit and sawdust gyms, muscle heads and Arnold Schwarzenegger were the images that jumped out. Nowadays, every day mums and dads, weekend warriors and avid gym goers understand the power of protein in the diet.

Protein is the power house of nutrition. It is used to develop and build bones, nails, skin, hair and most importantly muscle tissue. Protein is also vitally important in non athletic based functions such as brain function, anti-ageing, sleep and hormone balance. Who would have thought munching on lean steak, salmon and whey protein can help revert the effects of ageing, improve our mood and possibly even improve our performance in the bedroom ;-).

The process of which receives the most amount of attention is that of proteins role in Body Composition. In layman’s terms “How protein effects how much muscle and how much fat we store, therefore effecting our “AESTHETICS.

The need for adequate protein intake in our every day is widely understand. However, there is still a significant amount of confusion surrounding the quantities’, types and sources of protein in everyday life.

Check out this graphic explaining the protein content of everyday foods: ->>

Written By Wes Santos