The quickest way to get results is to be followed by a personal trainer. With my strong science background in physical activity and body composition, I can help you to meet your goals by developing your customised training program. Read more
In the gym personal training
The secret to your success is your own hard work and focus. My goal is to give you the tools to accelerate that success. I am not here to make it easy, but I am here to make it possible.
Top 5 reasons to work with me
1. You’ll Get Results
Research shows that both experienced and novice individuals train at a higher percentage of their one-repetition maximum whenever a trainer selects their weights than if they were to pick their training loads themselves. Obviously, many variables go into developing a resistance training program and different set, reps and exercises have proven to be effective. But generally, lifting heavier weights yields better training results. The critical component to produce strength or body composition results involves progressive overload. In untrained individuals the relative threshold of intensity is very low to increase muscular strength. However, for somewhat more experienced individuals, intensity requirements are at least 60-70 percent. For athletes or people with significant training experience, greater intensity levels are required (70-95 percent of 1RM) to maximize muscle fiber recruitment, hypertrophy or body composition gains, and increase bone mineral density.
The startling news is that, without supervision and guidance from a coach, people typically self-select training loads that are below the 60 percent number that is required to elicit any body composition change let alone strength gains. In comparison, individuals who train under the supervision of a personal trainer train at much higher intensities when working out with the trainer but also self-select greater weight loads when lifting on their own.
A study of young men with previous resistance training experience showed that the subjects who worked with a trainer over a 12-week period increased the weights lifted in the bench press and squat significantly more than those who worked out alone. The rates of increase in weight per week for the trained group versus the group that self-selected weights were on average 7.2 kgs greater in the bench press and 5.6 kgs greater in the squat. These dramatic differences resulted in 1RMs for the trained group that were greater by 10 percent for the bench press and by 9 percent for the squat as well. Interestingly, in this and other similar studies, the explanation for the greater training loads and larger 1RMs for the trained group are that the direct supervision promoted the use and toleration of greater training loads, optimizing the stimulation of higher-threshold motor units and muscle mass development.
2. Fitness Myths Won’t Get in Your Way
You may be surprised to find out that in one study, 65 percent of subjects obtained their resistance training information from magazines while 46 percent cited friends as a source of guidance—Huge problem here!
Fitness trends are commonly fueled by misconceptions put out by the media, while training myths abound such as the use of static stretching before exercise to avoid injury, the prohibition of knees going over toes on the squat or lunge, or the value of long, slow cardio for a lean body composition. Friends can be a great source of advice in terms of personal issues, but unless your friends have degrees in exercise science, they may be passing on their own fitness delusions.
I can help you avoid these stumbling blocks and misconceptions because my training is rooted in exercise and nutritional science principles. I am a coach because I love it and I want my clients to succeed. Moreover, I focus on identifying the reason why the body isn’t working optimally and then I correct it in a way that leaves the body stronger, healthier, and leaner.
Indeed, one study found that personal training was an effective method for changing attitudes by educating subjects and debunking myths, thereby motivating individuals to increase their physical activity and training volumes. A second study found that subjects who had previously worked with a personal trainer had fewer misconceptions about resistance training because their trainers had educated them about their misunderstandings. For example, a general concern among women doing resistance training was that lifting even moderately heavy weights would make their muscles “big and bulky,” a misconception that has been perpetuated for a number of years despite the lack of any scientific data to support it. The women who had worked with a trainer were much less likely to believe this myth, thus indicating the benefit of both trainers educating their clients and trainers being well educated themselves.
3. You’ll Learn Proper Form and How to Use Equipment
Working with me will teach you proper exercise technique and help you maintain that technique as you continually overload the body to stimulate adaptation. Exercise form commonly deteriorates whenever individuals work out on their own if they haven’t had extensive instruction, putting them at risk for injury and ineffective training. I also progressively introduce new exercises into your program to further muscle fiber development and adaptation. One research study found that women who had trained with a personal trainer were more accustomed to the exercises used for the study, but were also more familiar with free-weight versus machine-based exercises than subjects who had never trained with a trainer.
One critical advantage of working with me is the my ability to coach technique. During my education process I learnt and had the opportunity to practice coaching exercise technique and equipment use. Additionally, I have a truly functional way to train people, based upon a screening program called Structural Balance. Many personal trainer are weak in this area, a deficiency that can end up making trainees’ muscular imbalances worse.
Furthermore, working with me will provide variety to your workouts that is based on the science of strength training and not on the latest fitness trend. Why not work with a coach who has training methods that have produced results over and over again?
4. You will gain valuable time
A study of women with resistance training experience showed some disturbing results. The study found that women who had been working out with a personal trainer three times a week self-selected exercise loads (leg press, leg extension, chest press, seated row) that were more intense than those who had never worked with a trainer before. The problem was that both groups (Personal Trained and Solo Trained) were self-selecting a load that was too low to stimulate tissue adaptation.
The Personal Trained women self-selected training weights that were on average 51 percent of their 1RMs, while the Solo Trained women chose a load for each exercise that was 42 percent of their 1RMs. Personal Trained women had 1RMs that were about 15 percent greater for all exercises than the Solo Trained group. While working out with a trainer led to greater strength development and 1RMs, and the lifting of higher weight when self-selecting, the Personal Trained women still were not training at an intensity high enough (at least 60 percent of 1RM) to produce overload, meaning that they were essentially wasting their time.
Only a few of the women tested said that hypertrophy or strength were their aim, with improvements in muscle tone and body composition being the primary goals. Still, the intensities used were too low to yield either result. On the upside, the Personal Trained women had become stronger from working with their trainers as evidenced by their higher 1RMs.
Additionally, the trained women reported high satisfaction with their personal training based on their goals. Interestingly, ratings of perceived exertion were higher for the Personal Trained women than the Solo Trained women during all exercises, indicating that the Trained women were more accustomed to greater levels of difficulty in the their workouts from the personal training and were able to transfer this tolerance to training alone. These results indicate the value of a personal trainer in building strength and muscle, the use of a higher loading intensity, and increasing toleration of difficulty in workouts.
5. You will be Held Accountable
Studies shows that training loads are significantly higher for individuals who work with a trainer. Researchers explain this through the accountability factor of constant supervision. The trainer not only externally motivates trainees with verbal support but enhances competition and accountability in requiring individuals to perform for an audience (the trainer) and live up to expectations for personal improvement.
Just as I will hold you accountable to lift the right loads to make progress, you must equally hold me accountable. The benefit of working under my supervision is that youwill perform because I have learned proven fundamentals and training systems to push you to be the best you can be. I have a vast exercise programming knowledge including understanding of the relationship between tempo, load, and volume that guides them helping you overcome training challenges.