Obviously, it depends on the individual, but in general the average person working a 9-5 job who sits at a desk all day will have turned off their glutes, core muscles and shortened their hip flexors through inactivity, which in turn causes the back to over compensate and end up in pain.
Simple hip flex stretches can ease this discomfort, it’s also worth improving your core strength. Your core holds you up and hugs the spine like a corset. Pulling your belly button in will help and practicing planks will ensure you build up strength and resilience in your back.
Ultimately an increase in exercise, building muscle and eating thermodynamic food such as protein and fibre, will speed up your metabolism.
While you can’t lose fat in specific areas you can use big compound exercises which utilities lots of big muscles, particularly the core and abs. The big 3 we recommend are, squats, deadlifts and bench pressing. These exercises put a great demand on the body which helps you build muscle which speeds up your metabolism and burns fat. This combined with sustained healthy eating and increasing your daily activity such as upping your steps will help you lose your belly fat. Doing ab crunches alone, will not work.
The muscle you need to work are called triceps. Any exercise which straightens the arm will work these muscles. The reason that they attract fat especially as you get older is because they are linked to high estrogen. Try staying away from junk food which encourages fat retention in this zone.
Use weight training to build muscle together with a healthy diet to reveal them.
Quite simply just start. Every journey starts with a single step!
Make a realistic plan or training schedule you can keep to.
Planning to train 5 days a week and not going, is negative. Planning 3 sessions and achieving it, is motivating.
The best diet will always be the one you can stick to. Think about what suits you. Counting calories so you can eat what you want, or not counting calories but ensuring you eat food that you won’t over consume such broccoli.
The number one most important thing is sustainability. Choose a diet and training plan that you can keep up forever. Ultimately you need to burn more calories than you consume each day.
To lose weight faster, your calorie deficit can be bigger by increasing your daily activity, incorporating high intensity weight training and cardio such as HIIT (High Intensity Interval Training) on different days to keep the metabolism up and burn calories while you recover.
If you would like to know more, read my blog article ‘Discipline creates freedom’.
If your choosing a trainer in a commercial gym, ensure you watch them train. See how they interact with their existing clients. Are they on time and organised?
If you choose a trainer online take the time to read their testimonials.
Whatever you do make sure you have a consultation with them before you hand over your cash. Make sure they are the right fit for you. We are so confident at Profound Fitness about getting results for you, we offer a money back guarantee if you’re not 100% happy and we also allow people to change trainer if you feel the trainer doesn’t suit you. You don’t hire a PT you buy into a person or personality that works for you.
You should always consult your doctor on these matters; however, we find that tension in the shoulders is one of the main causes. You’ll notice getting a massage will help. The cure is to strengthen the muscles and make them more flexible. A short term/one-off headache is more than likely dehydration.
Stress is the main factor that inhibits normal weight loss. Also not having enough sleep has been shown to have a dramatic effect. The other very common cause is that you’re not in a calorie deficit meaning, you are over consuming food for what you’re burning off. Try to write down what you’re eating & drinking, and you may find there are a few extra calories that are sneaking in without realising. Drinks can be the main cause of these. 200 calories for a coffee or smoothie can take you well over your daily allowance.
Unfortunately, you can’t. However, it’s good to know that the last place you gained fat; will be the place you lose it from first.
Instead of targeting the area you want to lose weight from, focus on the big muscle groups that burn the most calories and have the biggest overall impact. For example, squats and deadlifts. Additionally, these work the abs and core, so once the fat has gone from here your abs will be more visible. It’s a win-win. Many people lose weight via diet or cardio training, but they end up looking really skinny because they didn’t build any muscle whilst losing the fat.
Absolutely, Profound Fitness is a private studio designed for you to work out with your personal trainer. There is no gym membership required but you can only use the gym with your trainer. Just pay your trainer their hourly rate.
Personal training should be prescribed to you specifically on your goals. For example, if you are trying to lose weight for your up-coming holiday and therefore have a deadline, your trainer may advise three sessions per week, as they will need to work intensively with you. The PT will also be guaranteeing you results in that timeframe, it would be unrealistic from them to insist on only 1 session a week which isn’t going to meet your goal. So, think about your goal and time you want it done by and work with your PT to come up with something that works for you both. If a client asks for five sessions a week, the trainer may need to explain rest and adaptation. On the other hand, if a trainer says to do five sessions a week, always question their motives.
Towel, phone, water bottle and trainers suitable for working out and clothes suitable for training in. Think about what you’d wear on a run and you can’t go far wrong.
At Profound Fitness we specialise in training clients that have severe injuries and medical conditions. Please give us a call or email to discuss this on a one to one basis.
You can have as many or as little sessions as you want. Even in some cases we can accommodate a 30-minute session. The most sessions we would recommend is four, and on the most part people opt for two per week, if they are really looking to get great results fast. Lots of people also see us for one session per month for a tune up on technique and to keep them motivated and avoid plateaus.
With over 15 years industry experience Michael is one of the most dedicated and hard working Personal Trainers in the industry. Michael has transformed countless clients physical capabilities and taken them beyond their goals, whether that’s losing weight to getting people back on their feet. Michael thrives on making a difference to the clients that struggle the most in the gym. The majority of his work is dealing with injuries. Not only restoring the body but, also the mind after challenging illness or injury.
Michael has an in depth knowledge of how the body works and has used that to train many top athletes in various different sports including Cycling, boxing, Water Polo and basketball all at the highest level. The challenge of performance at the highest level appeals to Michael’s competitive nature and studying for performance in very aspect of life is what drives him and many of his clients whether that be in sport, work or life.
Please get in touch with Michael if you have a goal or great desire for change.
Charlotte’s passion for exercise began with sport and developed from being involved with a varietyof team/individual sports before solely taking part in football.
Whilst attending university in the USA on a soccer scholarship she achieved a Bachelor of Science in Sports Science and Psychology. Her focus now turns to helping athletes become the best they can be within their sport. Charlotte has an experience working with athletes from a variety of sports such as Fulham football academy, Surrey Storm Netball, Team Surrey Swimming, and individual scholar athletes involved in Skiing and Horse riding.
‘I believe that the key to success for any personal fitness goal starts from building the foundations.By carrying out corrective exercises, and individualising programs this will allow for us to progress in your training to help you find your inner athlete’.
Gerry was born in 1969, and after a career in the military started working as a Personal Trainer in 2010. His age and experience makes Gerry the ideal trainer for mature clients. He uses a low key mentoring approach to training and believes that educating clients on the purpose of exercises as well as technique leads to the best results.
As part of his service Gerry offers a complimentary initial session and assessment.
Olie is an enthusiastic advocate of barbell training for everyone. As a result has been getting great results from his clients over the last 2 years applying the principles of barbell and dumbbell progressive training to all types of people. Some highlights involve helping a female client drop 12 dress sizes or 10 stone over the course of a year, and helping a male client recover from 3 torn quadriceps and getting his strength and mobility back post injury, going from being in a wheelchair to squatting 50kg in 9 months.
A firm advocate of a no-nonsense, no-fads approach to training, utilising tried and tested methods along with the latest research explained in a simple and easy to understand fashion, Olie can work with anyone from the complete beginner to the recovering athlete coming back after a period of absence.
Byron uses his knowledge of fitness and exercise to help his clients to become strong, healthy and more confident in themselves. On his website you can see some of the many results he has guided his clients to, from huge improvements in strength, to body transformations and working with athletes to improve performance in competition.
His coaching highlights have included helping a women’s footballer get back onto the pitch playing 12 months ahead of schedule following an ACL knee surgery repair. He’s guided many of clients to be able to lift two times their own bodyweight.
Many people have come to Byron for help with losing weight, and his ability to give nutritional guidance alongside the correct gym programme has brought successes to the people he has coached.
He has also overcome the more difficult challenge of helping clients in gaining lean muscle for those who want to have a more athletic/sporting/muscular/defined physique.
We are super excited to announce that we will soon be opening a second studio in Knaphill, Woking.
TO FIND OUT MORE...Contact Us