Training with a buddy is an integral part of some sporting fields, but there are plenty of great pros when it comes to both training with a mate and going solo.

Solo Athlete
•    Exercising precisely to your own fitness goals and limits could be more beneficial in terms of reaching your goals at your own pace.

•    Tailoring your diet, fat burners and supplements to the exact requirements of your workout can offer superb efficiency. E.g. do you like to follow a gym session with a cycle home?

•    The exhilaration of solo exercise is incomparable for some people. If exercise, for you, is all about private goals, performance and mental strength, training alone could be the best option.

Two for Training
•    Motivation is a huge part of what training together is about. Sure, you’re sticking to your whey protein powder routine and protein drinks, but are you really pushing yourself in the gym? A workout buddy for running, cycling, weight training, climbing – any sport – can motivate you when your inner enemy whispers “You’re tired, why bother today?”

•    Sticking to timetables is a lot easier when you’ve made plans to meet someone. That 6AM morning run is tough to drag yourself out of bed for when you’re not meeting a mate to share the experience.

•    It doesn’t matter whether you’re fell running, weight training, climbing, playing rugby, boxing or cycling; someone to watch out for you can really be an asset.

Eat Right
It’s a rookie mistake to up your food intake too much in an exercise routine. You need to build the muscle before the calorie intake can go up. The key is to tailor your diet to include muscle supplements suited to endurance. A product like PhD Pharma Whey is great for endurance athletes like runners and cyclists. PhD nutrition products like PhD Battery are also exceptional when you need lean provision of energy minus bad bits!

Seek Inspiration
Some of us love to run alone and undisturbed, but getting out there to see what the rest of the running world is up to could be the kick in butt you need to break that personal best.

Go Off-Road
Road running is great, but varying your terrain can improve speed, balance and stamina. Ever thought about fell running? A cross-country run with the occasional low grade scramble could foster core skills and little used muscle groups.

Set New Goals
If you’re a lone runner, it can be tough to assess your skill level and move the goal posts in line with it. Look around for a local runners group and see if you can join – perhaps just temporarily – to get a little motivation in terms of new goals. Group runners, it might be time for you to head out alone and go up against the clock one on one!

Running is a passion, so do everything you can to keep the fire burning by always pushing to new ground.

Muscle supplements etc aren’t just for male bodybuilders. Our female client base is large and diverse, ranging from bodybuilding professionals to runners looking to top their personal best through nutrition alterations and supplement advice. You don’t have to emulate Jodi Marsh’s 2011 muscle tone to get the best use out of weights, so here are our top three tips for women and weight training.

•    It’s a well-documented myth that weight training turns fat into muscle. Fat and muscle are completely different – as different as chalk and cheese – and one can’t become the other. Working out with weights DOES help combat issues with both, though. Weight training increases the metabolic rate, which burns fat and develops muscle tone at the same time. The burn/build rates will differ, so don’t lose hope when your muscles feel great but body fat is still an issue.

•    Whey protein is great for women wanting to lose weight and exercise at the same time. Tailoring a diet to meet the exact needs of your exercise routine is essential. For example, a long distance run requires very different nutrition to a short weight training session. A diet high in protein – protein shakes, supplements, meals etc – will be a great boost to a weight training routine.

•    Weight training won’t help you lose weight, but it will help you lose inches and tone muscle whilst getting fitter. Weight training builds lean muscle, which is an exceptional stamina and motivation boost. Focus on how your clothes fit and how your body changes throughout the program, rather than what the scales say.

To personally define yourself as your own worst enemy could provide an exceptional insight into why your diet and fitness regime isn’t working as effectively as it could. Being in enmity with yourself isn’t about hearing voices in your head or arguing with the mirror. It’s about dealing with the internal negative yin to a positive yang. Self-doubt, fear, lack of motivation – are you falling prey to your inner enemy?

Motivation
Great diet and fitness is about more than sipping on whey protein and sticking to your Maximuscle schedule. Keeping motivation levels up can be tough. The enemy inside is a great motivation killer. It fosters a can’t-do attitude and plays on the smallest distraction that could take the steam out of your routine. Facing motivation issues head on is about finding effective ways to overcome the inner enemy and keep on the straight and narrow. Every person is different, but finding the way that works for you is essential. It could be reviewing body image, fitness goals, reading a great book, salsa dancing, a night run – whatever you need to keep the enemy at bay.

Self-Doubt
Arguably the most harmful of the inner enemy’s talents, few people live without self-doubt. Combating self-doubt isn’t as simple as eating protein bars, but effective protocols can be established. Why do you take care of your body? What are your goals? What limits you? What motivates you? What have you achieved, so far? These are answers that can dispel self-doubt.