Personal trainer in Nottingham

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Consistency is King!

By on Nov 5, 2011 in Articles, Uncategorized | 0 comments

I’ve trained a large number of individuals now, and over forums/email probably given advice to hundreds more. Over this time, I think I’ve worked out the vital component that has meant some people have succeeded in their goals, and some haven’t – consistency. I have yet to meet anyone who has had success training once a week. Of course, as a personal trainer I do take on and work with some clients once a week, but I stress from the start that they will NOT make progress if they only train when I’m there. They need to put in the work in between our sessions. Make no mistake, I can tell who has put the work in over the week, and who hasn’t. Many people say they’ve been training ‘on and off’ for years. Well, sorry to break it to you, but if you train for a couple of months, then have a month off, then start again, then take another break – well, you may as well not bother. Exercise isn’t for you. You don’t have the focus, willpower or desire to make differences to your body. I appreciate that may sound harsh, but it’s true. Just give up and find something else you enjoy, because stop-start training and yo-yo healthy eating is pointless. In fact, it probably does you more harm than good, certainly psychologically, because of the constant re-enforcing of the fact you’ve failed again. Within reason, ANY half-decent training plan or dietary approach will get you results, if you stick to it. I’ve seen people get great results from training plans I wouldn’t touch with a barge-pole, but the fact is the person stuck to it, put in 100% effort, and didn’t give up after 4 weeks. This may put some people off before even starting, but to make significant changes to your body, that people around you will notice, will take at least six months of hard and consistent work and effort. Not one month of hard work and then two weeks of nothing because ‘work was busy’ or ‘I aptoide apk had a lot on’ or ‘there were lots of Xmas parties I had to go to’. If that sounds familiar to you,...

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Carbs are not the enemy!

By on Oct 5, 2011 in Articles, Uncategorized | 0 comments

I”ve come across a lot of this kind of thinking recently; that to lose any weight, the only approach that will work is low carb. This post will hopefully show you some of why that is a common knee-jerk reaction, and why it”s often misguided. Carbs are necessary to function. They provide the most accessible source of energy for your body – in other words, it doesn”t have to make much effort to generate usable energy from most carb sources. Proteins and fats require a little more of your body. Side effects of “going low carb” (typically meaning having less than 50g of carbs per day) include headaches, bad breath and dizziness. If that doesn”t show you how much your body needs carbs for adequate function, then what does?! There is a process known as “ketosis”, which many low carb diets aim for and extol as being the holy grail of fat loss. Done properly, by a knowledgeable person who is already in control of their eating habits and is insanely disciplined, it can work. Chances are, though, that YOU aren”t that person. So why is low-carb such a popular approach? Mainly because in the Western world we”ve got our food balance all out of whack. We”ve gone way too far in favour of carbs, in most cases, and some people”s diets consist of 80% carbs. Put simply, they”re too prevalent and too more-ish, and are the key constituent of too many foods that are truly awful for you – most cereals, cakes, chocolates, crisps etc. You can probably see that not all carbs are created equal. Maybe the distinction should be made between foods that are decent nutritionally (potatoes, vegetables, fruit) and foods that aren”t (crisps, cakes, cereals). Carbs tend to form a huge part of our diets – bread as an accompaniment to meals, pasta and potatoes taking up half a plate with no green veg to be seen. This is the real problem, and why the low(er) carb approach can work – it removes some nutritionally defunct calories from a diet. Aim to get your carbs from good sources – sweet and normal potatoes, vegetables, some (not an excess of) fruit, pasta and wholegrain bagels. Unless...

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5 Most Common Muscle-Building Mistakes

By on Jul 18, 2011 in Articles, Uncategorized | 0 comments

To be honest, it’s hard to keep this list down to just five things, but these are the main mistakes people make when trying to gain a decent amount of muscle mass. Failing to address one or more of these will seriously affect your performance – and your results. 1. Avoiding the big lifts. If your gym programme, over the course of a week, doesn’t include squats, deadlifts, some form of chin ups, and some form of bench press, then you need to stop and re-evaluate what you’re doing. Ideally, your programme should have: Squats Deadlifts Chin ups Military presses Bench press and/or dips Rows Once you’ve got all those factored in, great. You can go on to do whatever other exercises you like, but don’t skip the big lifts. You simply won’t get the same results doing dumbbell flies, leg extensions and curl/shoulder press supersets. Have a look at an intermediate programme here. 2. Not eating enough. As trainers, we get VERY used to skinny folk saying “but I eat like a horse”. No, you don’t. Or you wouldn’t be skinny. Eat more than you burn off weight training = muscle gain. At the very least, if you ate more than you needed and never trained, you’d gain fat. If your weight stays the same, you aren’t eating enough. End of story. Most people who claim to eat “loads” turn out to be eating huge portions, but not eating often enough. A 1000 calorie meal might look impressive, but if over the rest of the day you only eat another 1000 calories, you won’t gain muscle. 3. Not resting enough. You don’t grow in the gym. You grow when your body has a chance to repair itself…when it’s resting. That doesn’t mean train once a week and rest the other six days. You need to strike a balance. Generally, for new lifters, training three times a week, having a day (or maybe two) in samsung galaxy note8 between each training day works. As you get more advanced, you can train more often, but only if you plan your training intelligently. If you train every day, don’t get enough sleep and constantly push yourself, you’ll burn out. The most obvious...

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Gaining muscle…

By on Jul 14, 2011 in Articles, Uncategorized | 0 comments

There’s a lot of conflicting advice out there about gaining muscle and strength. The truth is, it’s about consistent hard work, attention to your diet, and using your training time intelligently. You wouldn’t expect to be able to service your own car without doing a little research and experimenting first, yet so many people walk into a gym blind…and are quickly disheartened by a lack of results. Your body doesn’t necessarily want to generate extra muscle. After all, it takes a lot of effort for the body to grow and maintain lean tissue. To encourage it to go in the direction you want to go, you need to do three main things: Supply an excess of energy (i.e calories) Supply a consistent stimulus to your muscles Get adequate rest and recovery Muscles increase in size through repairing themselves after intense activity. Firstly, you need to provide that activity in a structured way, and secondly, you need to ensure you have enough incoming energy to ensure that the re-building happens at an optimal level. How often you train, which exercises you pick, the number of repetitions and sets – all of these things impact on your size increases, and whilst there is no one-size-fits-all training programme, there are certain elements common to any successful trainee. At Real World Fitness, we can manage both your training and your diet to ensure that none of your valuable gym time is wasted, and that everything you do is geared towards increasing your lean body mass. Incorporating tried and tested conditioning methods as well, our programmes ensure that your weight gain doesn’t come at a price of sacrificing your overall fitness, or body fat, levels. We will teach you (or assess and if necessary improve your form) all of the major compound movements – the squat, the deadlift, the bench press, bent over rows, chin-ups and dips, military presses and basic Olympic lifts.oklahomajubilee As you learn and improve your technique, you will notice dramatic improvements in your strength, size and conditioning. We can work with you at a number of gyms in the Nottingham area, or further afield subject to a small travel cost. Check out the website and contact us to discuss your...

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Weight Training Basics

By on Jul 11, 2011 in Articles, Uncategorized | 0 comments

When you first decide to start using weights, it’s probably tempting to just wander into the gym and have a quick go on every machine, doing loads of reps, and looking a little bit lost as you try to take in the myriad of equipment available to use. This article is designed to help you cut through all the useless tat in your gym, and get straight onto the stuff that works. At this early stage in your lifting career, get the basics right and you won’t waste the months, and years, that most people waste while they try to figure out what experienced people already know – that simple hard work, simply works! A couple of ground rules: If you’re totally new to exercise, it’s probably a good idea to visit your doctor and get your blood pressure etc tested. If nothing else, it”ll give you some good data to improve upon. Pay particular notice to your blood pressure and heart rate, because these will change for the better with proper training. Try to stick to the things in this article. Don’t get swayed by the gym PT trying to tempt you into BodyBlitz or VibroClass. Equally, don’t let Big Dave get you following his latest split programme that involves a forearm and neck training day. The Basic Planes of Movement Your body has six basic planes of movement. These are: Quad dominant (anything pushing with your legs) Hip dominant (anything pulling with your legs and hips) Horizontal push (e.g the old favourite, bench press) Horizontal pull (anything pulling an object towards you) Vertical push (anything pushing above your head) Vertical pull (e.g pull ups, chin ups) All of that might sound overly complicated. It isn’t – this article is going to show you a specific exercise to do for each of these movements. Your first eight weeks of training will consist of doing just those exercises – remember, we’re going to keep things very, very simple. Why? Because simple WORKS! The Exercises All of these exercises below assume that you are in an average-to-well equipped gym. I won’t make any excuses for saying that a gym that doesn’t have a squat rack or a chin up/dipping station...

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Bodyweight Training Basics

By on Jun 29, 2011 in Articles, Uncategorized | 0 comments

Not everyone wants – or indeed needs – to get into a gym to achieve their goals. You already possess a home gym – your body. Using the most basic bits of home furniture as an aid, just look at some examples of what you can do: Lower body – squats, lunges, burpees, calf raises, tuck jumps, mountain climbers Upper body – press-ups (of which there are tens of different variations), tricep dips, bicep curls, one arm rows Core – v-sit ups, crunches, leg raises, bicycle crunches, planks…abdominal work has endless possibilities. Throw in just £50 worth of additional equipment (like a kettlebell and a chin-up bar) and you can add literally hundreds of additional exercises into your home workout repertoire. How does it all fit together? When planning your home workout, think about what you want to achieve. If you want to get ‘fitter’, then we need to do a lot of circuit style work, high reps, and keep you moving quickly between exercises. We need to get you out of breath, and keep you there. Improving ‘Fitness’ Squats x 20 reps [youtube]http://www.youtube.com/v/zqj1qjIA6E0[/youtube] Lunges x 10 reps on each leg [youtube]http://www.youtube.com/v/ewcCi9Ai0tk[/youtube] Mountain climbers x 50 reps [youtube]http://www.youtube.com/v/KI8u58hPam4[/youtube] Rest 60 seconds, and repeat. Try to complete 3 times. Then: Press-ups x 20 (from the knee if necessary) [youtube]http://www.youtube.com/v/Eh00_rniF8E[/youtube] Dips (using a chair) x 10 [youtube]http://www.youtube.com/v/tKjcgfu44sI[/youtube] Crunches x 20 [youtube]http://www.youtube.com/v/KK1eTLViYXI[/youtube] Plank position for as many seconds as possible [youtube]http://www.youtube.com/v/MHQmRINu4jU[/youtube] Rest 60 seconds, and repeat…again, 3 times. That should get you out of breath, and if you’re new to exercise, be a very challenging workout. If you find it too easy, add another 10 reps onto every flipkart apk exercises, and cut down the rest time. If it is still too easy, add more circuits. Do it 4, 5 or 6 times – the beauty of training at home is that you can keep going as long as you want. Aim to train every other day at first, and don’t be afraid of some aches – that’s the feeling of your body waking up! Keep an eye out for the next blog in this series, where we’ll take a look at how to incorporate some very cheap additional equipment into your...

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