Hams Fitness

Epsom Personal Trainer - 07742 952 208

Do you know what you want to get fit at?

Call in today for a free consultation to get you started - TAKE ACTION

07742 952 208

Below is a link to a great article from the BBC website that explains why building lean tissue is the most useful way to keep your metabolism as high as possible.

LINK TO BBC ARTICLE HERE

I especially like this part;

“In the long run, improving your body composition (increasing muscle and decreasing fat) by being more physically active will lead to small but important increases in your basal metabolic rate.!”

Not only will increasing muscle maximise metabolic rate it will also make you stronger, resistant to injury, more capable and useful to yourself and others in everyday life. If you play sports, you will be a better sportsperson - in any sport!

LINK TO BBC ARTICLE HERE

Another great excerpt;

“The bottom line is you’ll gain weight if you consume more calories than your body needs. This can be a difficult fact to face, but recognising the need for change is vital for successful weight loss.”

Are you ready to start your session with your Epsom Personal Trainer? To add active tissue to your body, to burn more calories and to be physically ready for life?

You can become lean, agile and fit in a very small amount of actual workout time. I specialise in short and accurate exercise sessions that will transform your physique and the way you feel!

CALL TODAY for a free consultation and visit the Epsom Personal Training Facility - 07742 952 208

Adios for now fitness fans

Epsom Personal Training does it again!

HUGE congratulations to Will for totally smashing his squat record and achieving a new lifetime best for Chin Ups!

Will, you put in the hard work and effort and that’s what counts - I salute your victory over weakness!

If any of you are ready to reach new heights, to transform your body and ability then I challenge you to take action and call 07742 952 208

Better yourself.

Thanks to all of you who have been in contact this last week getting signed up for Personal Training in Epsom this New Year.

Here is a toast to the results and bodies 2010 will support!

Fuelled with festive food and new year ideals we can strip fat, tone, tighten and improve health and fitness with style, in less time an money. Thirty minute workouts not only give you the most satisfying results but the sessions never stagnate and they are over before you get bored!

You warm up, you strengthen and then set the metabolism on fire with intelligent and productive exercise techniques.

With plenty of variety and new found skills you will never bore, you will be more functional than ever and will have more energy than your peers!

So here’s to 2010, I look forward to training with you and reaching new heights.

Adios for now fitness fans,

Richard

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OH and remember the incentive scheme - IF YOU TELL MORE PEOPLE ABOUT YOUR TRAINING WITH ME AND THEY BOOK IN - YOU GET FREE SESSIONS!

The frequency of exercise is debated often.

How often you train is largely dependant on why you are training and how you train.

If you train for health and to look good naked like most people then 3 days per week is just fine, 2 could do it too. How long? Thirty minutes, if you can’t get it done in that time, you’re doing something wrong.

Here is something I wrote for the path to strength (tone) and size;

Frequency is HUGELY important, the more frequent the tension (exercise) the better for strength/growth. Daily exposure to high tensions for long periods is best for hypertrophy and short periods best for tone and strength, but fatigue must be kept low to allow for daily training (recovery must occur and if 85-95% RM used then fatigue is only ever 5-15% inroad max and can be recovered from by most, in a day.) Think of lifting weights/exercising as creating a false gravity for your body. The longer you spend in that heightened gravity the bigger and stronger you have to become. Frequency is key, so fatigue must be handled and minimised.

Feel this false gravity applied correctly to benefit you by booking in for your free consultation 07742 952 208

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People who take classes find that they see results for a while at the start of their class career but after a month or so find results slowing dramatically. Two reasons;

1) When they started, the class was near enough to their maximum strength levels that they kept inroad fatigue low compared to now so the recovery rate was quicker.

2) Because it was initially near their maximum strength levels they spent more time under a higher tension that was nearer to their maximum.

Now the body has become stronger the class represents a lower percentage of their maximal strength ability (perhaps 80% at the start and now only 50-60%) so by the end of each class when they have pushed to the limit and are fatigued, their inroads/fatigue sit as deep as 40-50%, this takes a lot longer to recover from than a 20% inroad fatigue but they still keep attending classes 3-5 days a week which doesn’t allow enough time for the fatigue to be recovered from so they stay in a constantly fatigued state; stress hormones raise, body fat may rise and they lose interest. (Recovery from fatigue varies by individual fibre make up, the faster twitch dominant you are the longer your recovery can take so fatigue should be kept as low as possible for frequent training). Come and find out if you are fast twitch dominant - 07742 952 208

If they wanted continued progress they should have in fact made the classes harder so they were nearer the maximum strength efforts again as they were in the beginning (thus inroad/fatigue would lower but higher tensions would be experienced for longer periods of time again) or moved from classes to strength training or sprint training where maximal efforts with minimal fatigue can be achieved regularly.

Book in for your free consultation today and experience the benefits of working hard, not long. 07742 952 208!

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A few words on fat loss and toning with Epsom Personal Training;

Fat loss is very much a function of the number of calories you burn versus the number of calories your consume. You all know that if you eat too much you get fat, it’s just your bodies way of handling the excess calories that it can’t use in daily life of excrete.

What many don’t realise is just how many calories you take in during the day. Start to look at what you eat and add a running total in your head for a few days - it’s an interesting experiment. You will then have new found knowledge of your weight control, do what you will with the information.

Many people come to me wanting Personal Training to “tone up” expecting that alone will make them look better. Not without diet my friends. You can have the most amazingly toned muscles but they will not show through unless you strip away the blubber hiding them. Sumo wrestlers have awesome muscular development and tone but you just don’t see it because of all the fat.

Get your diet in check and your gym efforts will pay off. It requires a permanent change for the rest of your life - daunting indeed. Don’t be afraid of a permanent change though - you can do it and it’s not that big of a deal, small steps will lead to leaps and bounds.

I am here to help, motivate and guide you through your Personal Training in Epsom. You can have the body you deserve. I believe it, do you?

Why not book in a free consultation to see what I can do for you - 07742 952 208