Personal trainer in Nottingham

Posts made in July, 2015

The Time-Starved Trainer

By on Jul 26, 2015 in Articles |

If you believe the training plans and schedules popularised by muscle mags and fitness models. you’d be forgiven for assuming that unless you can give 10-15hrs a week to the gym, it’s pointless to even start. Nothing could be further from the truth. At a base, molecular level, your body starts responding to exercise, getting fitter, stronger, and more efficient, from the first rep pushed. But most of you probably don’t really care about that, as much you care about looking better and feeling better. I get it. Tell me when it starts to show, right? So, let’s assume you’re not an idiot looking for a 4 minute abs programme to give you a body Hollywood would showcase. Let’s assume you’re actually willing to work, and you’re prepared to make *some* time available. How much time would you need? I’m coming at this purely from a training point of view. Nutrition is a 24/7 thing and is a whole different topic. Training generally relies on three things. Frequency (how often you do the same movements), volume (how many reps and sets you do in a session) and recovery (how long you wait between sessions). A fourth, load (actual ‘heaviness’ of your weights), is determined in part by a combination of all those three things. We have many clients that train twice a week. Some are Mums or Dads, some are heads of major companies, some are directors of multi-nationals, some run their own small businesses. I’ve yet to meet one that can’t spare three hours a week. Seriously. If you can’t spare three hours a week, you’re probably going to drop dead of stress soon anyway (not even joking). With that in mind, I’ll be generous and detail two programmes. One for just TWO hours a week, and one for that elusive third hour. I’ve assumed a basic level of knowledge of lifting form, and that you’re in at least an averagely well-equipped gym. Let’s also satisfy the legal profession and say ‘check with your doctor etc etc, blah blah’. The Two Hour Training Plan Pick the two days furthest apart from each other in the week. If we can only train infrequently, we need to hit some volume. We also need...

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Free Kettlebell and Bodyweight Conditioning Session Plans

By on Jul 22, 2015 in Articles |

At RWF, we used to run a lot of bootcamp-style training sessions in the early days – both to drum up business and give existing clients a chance to do another session fairly cheaply. As a result, we built up not only a big enough client base that we took the decision to stop doing bootcamps and focus on one-to-one work, but we also had a pile of decent session plans and ideas for that style of training. We’ve collated it all here, for you, for free. Download it, and if you find it useful, stick a quid in the next charity box you see and Tweet us to say you’ve done it, and who you donated to. Disclaimer: some of these circuits were put together a long time ago; some were cribbed together from existing plans, some are entirely new creations. If you recognise an existing programme, please tell us and we’ll give credit to where it came from. I honestly can’t remember where half this stuff originated, but I can vouch for it’s conditioning effectiveness. Disclaimer 2: make sure you know how to use the equipment specified, and if you’re new to exercise entirely, go easy. Some of these circuits are really, really tough and we’d rather you didn’t hurt yourself, ok? Download the PDF here: RWF Session...

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The 1hr Cut’n’Paste Nutrition Guide – Beat the BS

By on Jul 21, 2015 in Articles |

  What is it? This basic guide was created, along with the training element, in less than an hour – including the time taken to decide to do it. The idea is NOT that it’s perfect, or even innovative (although, followed to the letter, most would probably get pretty good results) – but to show that if you’ve paid a large amount of money to an online trainer to receive more or less the type of information here, you’ve been conned. These guys are cut-n-paste trainers, and it’s likely your ‘individual’ plan is just a mass-marketed one with only names and some basic figures changed. Is that REALLY worth however much you paid for it, over and above what we’ve just given out for free? For simplicity, we’ve gone for a fat loss approach. So what do I do? For the typical male or female, fat loss is relatively simply in theory. We need to create a calorie deficit, whilst making sure your body has enough building blocks (nutrition) to keep healthy and active. For most people, a great starting point is the calorie levels below. I repeat, this is a STARTING point, not a definitive and exact science.   Female fat loss: 1,500kcals for a 70kg female. For every kilo extra, add 15 kcals. For every kilo less, subtract 15 kcals.   Male fat loss: 2,000kcals for a 90kg male. For every kilo extra, add 20 kcals. For every kilo less, subtract 20 kcals.   The Plan! For this part, you’ll need a calculator and five minutes thinking time.   For females training 3-5 times per week and requiring fat loss. PROTEIN: 2g x your bodyweight in kilos FAT: 0.6g x your BW in KG Remainder of your kcal intake in carbs This equates to an intake for a 70kg female of: 140g of protein (4kcals per gram)  – 560kcals 42g of fat (9kcals per gram) – 378kcals 140g of carbohydrate (4kcals per gram)   – 562kcals   For males training 3-5 times per week and requiring fat loss. PROTEIN: 2g x your bodyweight in kilos FAT: 0.6g x your BW in KG Remainder of your kcal intake in carbs This equates to an intake for a 90kg male...

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Cancer, Broken Bones and Squats

By on Jul 19, 2015 in Articles |

I’m Derran, and I run Real World Fitness. I’ve always buried this story in the depths of the website and not wanted it to be a ‘big thing’ (although I’ve ‘outed’ myself on social media a couple of times), but as I’ve got older I’ve realised that whenever people have read this, it seems to have helped at least one or two. So maybe I’ve been a bit too reticent in making a huge deal of it. Anyway – if it helps, it’s now more visible. I’ve been active all my life, but only really got into any structured training when I was around 28 years old. I discovered the gym, and did the typical half-assed approach of ‘whatever machine was free that day’. I got significantly better at it, and did pretty well in terms of adding some muscle and some strength. But then things went a little wrong. I was diagnosed with testicular cancer in September 2007, after discovering a small lump. I had an operation to remove the affected testicle, and it seemed all was well. I went back to training when I could, just some light running and upper body weights. However, a follow up blood test the month after revealed that the cancer had spread elsewhere in my body. CT scans showed tumours in my abdomen and attached to my right lung. That was it, I started chemotherapy less than 72hrs later. I had BEP chemotherapy, at the time a relatively new combination of three different chemotherapy drugs. Whilst it is a highly successful form of treatment that has drastically improved survival rates (from around 60% to over 90%), it is also a very aggressive and debilitating treatment. Over the course of the four months I was undergoing chemotherapy, I lost around 3 stone in weight, all my hair, and all my energy. Some kinds of chemotherapy allow you to live a normal-ish life while under treatment. BEP doesn’t. I remember my consultant telling me to just accept the next three months would see me drop out of life, but that we’d get through it. I got a tentative all clear two days after my 30th birthday. To me, it signaled a new start...

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Dramatic Changes, Real Timescales: The Anti-BS Transformation

By on Jul 19, 2015 in Articles |

This is the story of one of RWF’s PTs, Tim Wheatcroft. He’s been open and honest here, because, like me, he’s sick of seeing so-called reputable companies and PTs promising the world to people in 6,8 or 12 weeks. This is the change we’re talking about: This sort of story, and the timescales and challenges you’re just about to read of, is by FAR the most common. It is rare that someone transforms in a short period of time without a whole host of other factors at play, which deserve a (shortly forthcoming) post all of their own. Anyway, enough of me rambling. Read on. Where it began Up until the age of 12, I was a relatively normal child (weight wise). But after quitting football due to a knee condition I gradually got more and more overweight. Without football in my life I became completely inactive. This was always going to result in weight gain; coupled with poor eating habits such as binging a lot, a heavy carbohydrate diet with minimal protein. I got away with it as a child and while exercising regularly, but when the exercise stopped, my excess eating was resulting in fat gain which I didn’t realise was happening. I thought it was just ‘puppy fat’ as people kept telling me. When I realised the ‘puppy fat’ was not going to magically disappear as I got into my early adult years, I knew I had to do something about it. One night I was asleep after a huge pepperoni pizza and 2 bars of Galaxy chocolate. I was awoken by what felt like a heart attack. My heart was beating crazy fast, and I was flustered and hot for no reason. Obviously it wasn’t a heart attack and probably just palpitations for some reason – but as a young guy it really made me think…do I want to be in this state for the rest of my life? That morning, after a long hard stare at myself and realising how much I hated myself and how I looked, I decided that I wanted to start losing weight. I joined my local gym, which was an old abandoned car garage which was called ‘No Frills Fitness’ and...

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