PERSONAL TRAINING FOR FAT LOSS
nutrition + personal training sessions to help you lose weight and keep it off
Can't make it to the gym? Luckily, this is not the reason to give up on the wonderful benefits of resistance training. You can get impressive results at home with minimum space and equipment. Zoom sessions are proven to be as effective as gym ones.
PERSONAL TRAINING PACKAGES
Nutrition + personal training sessions with me via Zoom
1) Is nutrition program without exercise still effective?
Yes, most of us are able to lose weight and keep it off without exercise. However, resistance training is highly recommended. From 30s our hormones start changing. Estrogen and progesterone drop in women and testosterone drops in men. It gets easier to store fat and harder to gain or maintain muscle mass. And let’s be fair, we help these processes by becoming less active, more stressed and eating suboptimal (diplomatically saying) diets.
More inflammation, more body fat around the waistline, loss of muscles and bone density – these all are the effects of metabolic changes.
How we can prevent or at least slow this down?
Heavy strength training!
It is the most efficient way to build a healthy amount of lean muscle. Muscle is your depot for storing excess glucose, which you struggle with if you have insulin issues (and most of us become more and more insulin resistant as we age). Because glucose from your food is mainly absorbed by your muscle tissue, resistance training (which builds muscle mass) is particularly good at improving blood sugars after meals. So a little bit more muscle will be key to resolving your insulin issues, minimising cravings, losing fat, lowering inflammation, and preventing diabetes
It will not aggravate your stress issues (like cardio could)
It will not provoke more hunger (like cardio could)
You keep burning a bit more calories after intense training sessions
Strength training will stimulate the release of ‘lean’ hormones such as glucagon and testosterone, in beneficial, healthy doses of course
It is the best type of training for growth hormone release, a famous anti-aging hormone – ‘a fountain of youth’
It lowers inflammation by stimulating the release of immune regulators called myokines
2) How many sessions per week should I go for?
If you are a busy person, 2 sessions per week will be enough to make a positive hormonal change. 3 sessions per week will give you noticeable results faster. 1 session per week includes a 'homework' plan of 1-2 short sessions on your own. Let's discuss this before you start.
3) What equipment do I need?
Just your body weight is enough to start with. Later, you may be inspired to get a pair of dumbells and an exercise mat.
4) How hard are the sessions?
The level of intensity will be suited to you individually. You have to be challenged to trigger the release of all the beneficial hormones. However, it should not necessarily be HIIT with panting, dripping with sweat, nearly dying (as often portrayed in popular media). Some people love the buzz though. You also should not expect 3 reps of chest press with 200 kg, screaming, farting, and making veins on your beetroot-red face pop up :) Normally, you’ll work in the range of 8-15 reps and use the weight that feels really challenging by the last quarter of the set. This is a very rough explanation, but it gives you an idea. Book a trial session and see how you feel.
5) I train with a local personal trainer, can I have nutrition-only?
Yes, check nutrition-only programs HERE. We'll have to negotiate the amount and type of training though.
What is included
All-inclusive nutrition coaching (see an approximate plan here) and personal training sessions via Zoom.
Correct technique, range of motion, tempo, and more importantly, where and how it feels in the body - all are critical for achieving a beneficial hormonal response.
The program will be suited to your current level of fitness and hormonal profile. Homework will be designed if required.
- you lose 0.5-1% of your body weight per week
- blood sugar is more stable and cravings are reduced
- you lose proportionally more weight around the waistline
- you feel stronger, have more energy, and ...actually enjoy the process
- you learn a lot about training and nutrition and eventually can train and continue losing weight independently when needed