- Shelby’s dramatic fat loss and body shape gains
Some people thought I was mad travelling over 200 miles, to see ‘just another personal trainer’ but I had heard such good things, I thought it was worth a try. I am a keen ...
Designing the perfect programme for you
January 31, 2012 4 Comments‘Before designing a bespoke personal training programme for you, I need to assess your body type. The results of your assessment provide me with the science behind which type of exercise and nutrition plan is required to make long term changes to your body.’
How does it all work?
An assessment lasts for 60 minutes and is split into both theory and practical sections. By the end of your assessment, I will have established the following information:
1: Which type of exercise is best suited to your muscle fibre type
This is the practical part to the assessment. I will guide you through specific exercise routines providing us with the answers to which exercises, reps, sets, rest periods and weights versus cardio ratios are best suited for your body type.
Ultimately it comes down to following a routine which allows you to burn fat for longer after exercising. Once I have your body’s genetic blue print, I will guide you through a 6-12 week Personal Training programme with exercises and routines best suited to you. The right routine for you will allow you to burn fat for up to 8 hours post workout, which is a great recipe for long term results. To put that into perspective, a 45 minute jog may only offer you an hour’s worth of post workout fat burning if you are lucky!
Your assessment is the most important part to getting started on a results driven programme.
2: Which hormones are causing fat storage on your body
Using body fat measurements, I will link your areas of fat storage to hormonal imbalance. Your hormones play a vital role in (a) where you store your body fat and (b) how efficient your body is at burning fat as a fuel. For effective and long term weight / fat loss, it is vital that the foods which you eat work alongside your hormonal imbalances.
With both male and female clients, I work closely with specific hormones including insulin, cortisol, testosterone and oestrogen, all of which play vital roles when it comes to burning fat. Hormonal imbalance is often the reason why people struggle to shift excess body fat. Your nutrition plan needs to work alongside these key hormones for optimum results. Without this level of knowledge, reaching your target weight and body shape will be an impossible task.
All of my nutrition plans are based on improving your hormonal profile and improving your body’s ability to burn fat. (Click to read more)
3: Which type / volume of Carbohydrates are best suited for your type
The final part of the assessment allows me to advise you specifically towards which type and volume of carbohydrates are best suited to you. Your carbohydrate intake needs to work alongside (a) your genetic tolerance to carbohydrates and (b) the volume of exercise you are doing on any given day. Body fat around the stomach area is strongly linked to eating the wrong type and volume of carbohydrates.
As a rule of thumb, your body will need more carbs on days of exercise compared to days of rest. The key to getting this balance right is to eat enough carbohydrates to fuel your body through your exercise routine without giving your body the reason to store the excess glucose as fat in your fat cells.
People who struggle to shift fat from their stomach area often have an issue with insulin which is a hormone which jumps into action when carbohydrates are consumed. By getting this balance right, you can expect dramatic reductions of body fat around this area of your body. I will incorporate this within your nutrition plan and advise you specifically towards the right carbohydrates for you.
What happens once I have completed an assessment?
I will provide you with the following:
- A detailed nutrition plan including suggested meals, snacks, food timings, calories, volume of food, pre and post workout nutrition and a shopping list. (Within 48 hours of your appointment)
- Specific exercise suggestions for your body type. (Instant feedback)
- Which hormones are causing fat storage on your body (Instant feedback)
- Realistic 6 week and 12 week goals based on your body type. (Instant feedback)
Is an Assessment for you?
Truly understanding the relationship between hormonal profiling, fat distribution and muscle fibre typing has been the key to my success when working with my clients. The assessment is the key to unlocking this information and setting you on the right track.
How do I book an Assessment?
Please contact me
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