DM Fitness Online Coaching 3.28

Exercise, diet and fitness tuition
Exercise and diet are an essential combination if you want to get results. Dieting alone will no doubt result in losing weight but it will inevitably return when you stop dieting. This is because when you lose weight, you also lose muscle mass unless you exercise to maintain and increase muscle density.

Combining a regular exercise regime with a balanced and controlled diet will ensure that the weight you lose will be from a reduction in body fat percentage. A good personal trainer will ensure that you perform exercises correctly, that is to say safely and to maximum effect. When performing exercises, form is all important.

Bespoke programmes
Everybody has different requirements from an exercise programme. Some people may want to ‘lose weight and get fit’ whilst another may want to gain muscle or increase flexibility. With personal training it is never a case of ‘one size fits all.’ That is why I take the time to sit down with you in order to fully understand your requirements and agree a realistic time frame. That way you can be sure your programme is designed for you and you alone.

Strength and endurance training
Let's imagine that you are already ‘fit.’ You might even be an athlete or a key player in a particular sport and you want to improve your chances of winning. This is where a programme that includes particular types of exercises primarily targeting either ‘fast twitch’ or 'slow twitch’ muscles, depending on the type of performance you need to improve, will provide the right results.

Body sculpting.
Many people, and women in particular, do not want to end up looking like ‘Arnie’ but would like to see a little more definition in their muscles. A combination of high intensity interval training (HIIT) to burn off that layer of fat and weight training to improve muscle size and density will help you achieve your goals.

Posture improvement
So many people suffer from poor posture or worse, from back problems caused by or exacerbated by poor posture. In many cases this is a direct result of inadequate core stability. By ‘core’ we mean the girdle of muscles that surround your waist. These include the abdominals in the front, obliques at the sides and spinae erectus muscles that surround the lower spine. A programme that includes core stability or core development exercises will, in many cases, bring about a real improvement in posture and can even be a cure for many people who suffer from backache.

Weight loss, muscle gain
The term ‘weight loss’ can be misleading as what most people really want to achieve is a reduction in body fat. This is most effectively achieved by a combination of cardio-vascular exercise to burn fat and body weight, or weight training, to improve muscle density. It is muscle and not fat that burns calories which are why diets (any diets) are ineffective in the long term. The right combination of the right types of exercise will ensure the right results.

Sport specific training
Perhaps you are a Rugby player, you want to improve your game, and a large aspect of any sport is fitness, being functionally fit to perform in the right environment. Even if you are a top class athlete you can always improve your game through a carefully crafted regime of sports- specific exercise and diet.

Kettlebell and TRX suspension training
Qualified Kettlebell Trainer, Kettlebell training starting at a general conditioning and learning stage, can increase neuromuscular efficiency, muscular endurance and cardiovascular fitness whilst also preparing the body for further phases. The primary focus of the all the phases of training is to maximize strength, hypertrophy, strength endurance and energy output (for body-fat loss).
Born in the Navy Seals, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. The TRX is a highly portable performance training tool that leverages gravity and the user’s body weight to enable hundreds of exercises for every fitness goal.

Olympic Weight Lifting training
Olympic weightlifting is often confused with power lifting. Power lifting is not an Olympic sport and consists of three exercises - bench presses, squats and dead lifts. Unlike these three exercises, the two lifts contested in Olympic weightlifting - the snatch and clean & jerk - are rarely seen performed in modern day gyms.
Another benefit of weightlifting is the amount of muscles used in the lifts. The Olympic lifts involve basically every muscle in the human body and this entails a great workout. Olympic weightlifting also forces stabilizer muscles to activate to secure the weight overhead in the lifts. For a recreational lifter Olympic weightlifting will cut down on the exercise time, allowing them to get done in 45 minutes to 1 hour what they used to do in "traditional splits" for 1.5 hours or more! In an 8 week Olympic weightlifting program study, participants lowered their resting heart rate by 8%, lean body weight increased by 4%, fat dropped 6%, and systolic blood pressure decreased by 4% (Stone, Cardiovascular). Not only is Olympic weightlifting safe it is a great way to stay in shape too!

Free Consultation
A free initial consultation enables me to assess your current state of health and readiness for exercise. Typically this will include taking certain key measurements, such as height and weight, in
order to assess your BMI (Body Mass Index), your hip- to- waist ratio and your body fat percentage.
I will also check your blood pressure and will then be able to show you how you measure up against norm groups on clinically certified charts. These measurements will also help us to understand the extent of what will be needed in order for you to achieve your goals and work out a realistic training plan and schedule. The whole process only takes about 45 minutes, after which you are ready for action!