Meet Jeremy, this is his story, in his words. He wrote this testimoniel back in December 2015. He is still training with me now (February 2019), 4 days a week and has lost nearly 30kg (fluctuating a little over Christmas)
“I was fat. Now I’m not so fat, and well on my way to being not fat, if 12 kgs in as many weeks is anything to go by. I think it is. Perhaps I’m easily pleased, but I think it’s a fair measure. And I dig the idea of ‘not fat’. ‘Not fat’ sounds great.
But it’s no solo flight. Not for me, at least. I’m not sure about you, but I need motivation, and something to keep me honest.
I’ve tried the cattle class gym thing numerous times, saddling up in the same paddock as all those well-kept, well shorn, finely sculpted folk. You know the type. There when you arrive, there when you leave — do they even sleep? — never swaggering too far from their own reflection, and bellowing like a heifer in heat. The only thing larger than their guns is a phone full of selfies.
So, what to do?
I needed something — or someone — to keep me accountable and comfortable at the same time. And confident. That’s crucial as well.
Cue Lea. She does that for me (and her private gym — yay!). Thanks, Lea. You’re very welcome, Jezza. See? Lea’s good like that. She’s an honest broker.
I confess I struggled at first, putting in the hard yards with little result. It was all a bit of a head scratch. But then I happened upon a radical idea. When Lea said “try this… get your bloods looked at, check your levels, eat less of this, more of that… definitely none of that, what were you thinking?” — I took her advice. And with a wave of a not-so-magical-scientific-wand, I shifted from rotund-puffin-mode to Wicked-Witch-of-the-East-I’m-melting-mode. P.S. Despite what the story might suggest, water’s your friend.
Seems like the ‘P’ in Professional Trainer actually means something. It’s not window dressing, after all. Well, certainly not in Lea’s case.
You obviously have to put the effort in. There’s no secret sauce on offer here, but Lea will definitely help you get your particular recipe right. Sure, she trains well shorn set as well, but happily took on a shlob like me with a smile on her dial. She’s loves a challenge. 😉 Just listen, apply, and the results will come.
So, if you’re like me, and you need someone there to push you, keep you motivated, keep things fresh, and you’re not a fan of cattle class, then I can’t recommend Lea strongly enough; though I suspect she’ll fix that too — the strength bit, that is.”
How did he do it?
Wow impressed with Jeremy’s nice arms while he was doing bent over extensions
Love that shoulder and tricep definition.
Simple, he started fasting. Using the Dr Michael Mosely method of 5:2. Two days a week, he eats only 600 calories. The other days are fairly free, but still healthy. He only consumes alcohol on rare special occasions.
4 Days a week he trains with me. We do a combination of traditional weights, circuit training, super sets, push / pull days. All sorts of exciting things. I mix up the repetition protocols to always shock his body. You need to be uncomfortable to create change.
Jeremy has found a healthy weight loss and fitness regime that suits his lifestyle. This is not a diet, exercise is not a chore. This is his life. He also plays sports twice a week.
I am so very proud of Jeremy and am honored to have been a part of his transformation into a fit and slimmer version of himself.
🙂Ladies are you menopausal? or post-menopausal? Research suggests that you should be hitting the weights, not the treadmill. This is great news for me to hear. As ONE (1) I am 50 & currently going through menopause & TWO (2), I am a Personal Trainer who loves strength training.
👩Janet Viljoen, a Research Fellow in Physical Activity & Health at Rhodes University found that Women over the age of 50 should try lifting weights and doing other strength training exercises if they want to kick menopause symptoms. – weight gain around the belly, knee, back & hip pain, inability to climb stairs or get up from the ground with ease, less confident, unhappy, loss of muscle mass, osteoporosis & mood swings. Happy days 😫
🏋️Their study looked at how 30 minutes of strength training, five times a week, could benefit a group of women aged 55 to 65. Performed at a moderate to high intensity. – 👍The women exercised in small groups with a personal trainer doing exercises that targeted their upper bodies, torsos and legs. The programme got progressively harder as the two months went by. 💪
😜The women in the study were more confident, happier – and even received compliments from their partners. 😘And after 3 months on the programme, they had lost significant centimetres from their waists.
A paper published in the National Center for Biotechnology Information by Nalini Mishra, V. N. Mishra, and Devanshi stated that “women can enjoy a good quality of life after menopause even without hormones. Research indicates that postmenopausal women who engage in the comprehensive exercise program, benefit by maintaining a healthy body, bone density levels, and good mental health. Osteoporosis, the greatest ailment in older women, can be kept under control with exercise. Even a moderate exercise schedule can not only keep the weight in check, but it also lowers the risk of stress, anxiety, and depression, all of which tend to show up liberally during and beyond menopause. Exercise works by improving muscle mass, strength, balance, and coordination. Therefore, unlike treatment with medicine, exercises work simultaneously on various aspects of one’s health.”
“An effective exercise prescription may be resistance and weight bearing exercise three days a week (on alternate days). Care should be taken to do the exercise for all the muscle groups by rotation preferably with a trainer. Brisk walking at the speed of five to six kilometres per hour, cycling, treadmill, gardening or dancing may be done on the remaining days of the week.”
“Warming up beforehand can help to reduce exercise related injuries and pain following exercise. One should aim for two hours and 30 minutes of moderate aerobic activity each week. Other deep breathing, yoga, and stretching exercises can help to manage the stress of life and menopause-related symptoms.”
Last reviewed Tue 7 August 2018 By Lana Barhum Reviewed by Katherine Marengo LDN, RD
The importance of the post-workout snack Eating a snack post-workout will help the body replenish lost energy. During exercise, the muscles use up stored glucose, called glycogen, and levels become depleted.
Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears. Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to build strength for future workouts.
Proteins, carbohydrates, and healthful fats are all essential for the body’s recovery.
Protein Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout.
Consuming protein after exercise helps the muscles to heal and prevents the loss of lean mass. Lean mass contributes to a muscular and toned appearance.
Carbohydrates Carbohydrates are micronutrients that help the body to recharge and restore its fuel supply.
Anyone who exercises more than seven times a week should consume plenty of carbohydrates, as they quickly replenish glycogen levels.
What about fat? Many people believe that consuming fat after exercising slows digestion and the absorption of nutrients. For some types of fat, this may be true.
However, there is little information about the post-workout effects of fat calories. It may be a good idea to limit fat intake after exercise, but low levels of fat are unlikely to inhibit recovery.
The following are examples of foods and compounds that help the body to absorb nutrients quickly and speed recovery.
Dairy protein According to research published in 2017, as few as 9 grams (g) of milk protein may be enough to stimulate protein synthesis in the muscles, aiding in recovery after exercise.
Other than milk, dairy products rich in protein include: Greek yogurt, ricotta cheese, cottage cheese
kefir In fact, a single cup of low-fat kefir contains 9.2 g of complete protein. Complete proteins can repair new cells, especially those in the muscles. Complete proteins also contain all the essential amino acids, which are only available through the diet.
In 2007, some researchers found that milk-based proteins are more effective than soy-based proteins at promoting the growth of muscle proteins after resistance exercise.
The researchers concluded that while both milk and soy proteins help a person to maintain and build muscle mass, milk proteins were more effective at supporting the quick growth of lean muscle mass.
Eggs Results of a study from 2017 suggested that consuming whole eggs after resistance exercise resulted in more protein synthesis than consuming egg whites with the same protein content.
The researchers concluded that the nutrients in the yolk helped to stimulate the muscles more effectively.
Omega-3 fatty acids Research from the Washington University School of Medicine suggests that supplementation with omega-3 fatty acids helps to boost the synthesis of muscle proteins and increase the size of muscle cells in healthy young and middle-aged adults.
Fatty fish, including salmon, are rich in omega-3 fatty acids. Tuna also contains high levels of the fatty acids, and about 6 ounces (oz) of tuna packed in water contains 41.6 g of protein and 5.4 g of fat.
Other evidence shows that oil drawn from fatty fish may help to reduce muscle soreness after resistance training. A study from 2016 found that consuming 6 g of fish oil every day for 1 week before beginning resistance exercise resulted in reduced muscle soreness.
Carbohydrates young woman drinking water whilst out running Staying hydrated is essential when exercising. Consuming carbohydrate-rich foods may be the best way to reduce the decreases in immunity that can occur after exercise.
Consuming carbohydrates as part of a post-workout snack also helps to promote glycogen storage.
Sweet potatoes, grains, and fruits can contain high levels of healthful carbohydrates, as can quinoa.
Quinoa is gluten-free, classified as a pseudocereal, and usually consumed as a grain. It is high in fiber and rich in protein, with 1 cup providing 8.14 g.
Also, quinoa has a low glycemic index, making it an excellent choice for people who regulate their blood sugar.
Herbal tea The nutrients and chemical compounds in herbal teas, especially yerba mate, may help the body process carbohydrates and protein effectively.
Authors of a study from 2016 compared the effects of yerba mate to water after exercise. The participants who drank yerba mate recovered strength faster in the 24 hours that followed a workout.
In 2012, researchers found that mice administered yerba mate extract were able to metabolize more quickly and expend more energy than those who did not.
Water It is essential to drink plenty of water before, during, and after a workout. Staying hydrated ensures that the body gets the most benefit from exercise.
The body loses water and electrolytes while sweating, so drinking water during and after a workout promotes performance and recovery.
Everybody varies in the amount of water they need, depending on the type of exercise, how much they sweat, how thirsty they are, as well as other factors.
In summary Consuming carbohydrates, proteins, and some fats post-workout helps to encourage muscle protein production, and promote recovery with the best results. Arrange to eat a snack as soon as possible after a workout. Also, remember to replace fluids and electrolytes by drinking water before, during, and after exercise.
Do you want to find out more? Or start training with me? Contact me now
These butt pictures for sure show the extreme of different categories. Also, you could be lucky and have great glute genetics, then yeah for you! All you need to do then is stay lean and your butt will look amazing.
But for the rest of us mear mortals, with some hard work, intelligent training, and consistency, everyone can dramatically improve the size and shape of their butts. I’ve done it for myself and hundreds of clients.
I am not going to get into diet too much in this post (eliminate refined sugars & bread, increase your water intake, eat heaps of low carb veggies, lean protein etc, etc) More so, I want to list off various exercises you can do at home with bodyweight or if you have access to weights, add them. Resistance will increase the intensity of the exercise and induce more muscular tissue damage, thereby producing more hypertrophy (increase in size of skeletal muscle).
There are literally hundreds of exercises and their variations for your butt. But here are 20, but I could go on and on.
Hip Thrusts
Glute Bridges
Donkey Kicks
Pistol Squats
Prisoner Squats
Plie Squat
Goblet Squats
Bulgarian Split Squats
Jumping Squats
Reverse Lunges
Forward Lunges
Side Lunges
Frog Pumps
45 Degree Back Extensions
Glute Ham Raise
Romanian Deadlift
Stiff Legged Deadlift
Back Squats
Front Squats
Box Squats
You don’t need to all of these exercises every day. Just choose 3 or 4. Every second day perform repetition ranges from 10 – 50, depending upon whether you are doing a bodyweight exercise or really pushing yourself with a loaded barbell.
Always use good form. Concentrate on initiating the movement from your glutes when necessary. Keep your core tight, bring your belly button into your spine. If you are unsure of the exercise, don’t do it. You could quite easily injure yourself.
Perhaps consider a few Personal Training sessions, from a reputable trainer, to ensure you are getting the best bang for your buck. The right exercises, for the right body part, executed in the right way. No injury and maximum growth.
Time is precious, don’t waste yours with bad form, and the wrong exercise.
According to new research, living near a physical activity facility — such as a gym, swimming pool, or football field — might make it a lot easier to keep that New Year’s resolution. The new study was led by Kate Mason, from the London School of Hygiene & Tropical Medicine in the United Kingdom, and the findings were published in The Lancet Public Health. Overall, the analysis revealed that living close to an exercise facility did, as expected, lower obesity risk.
Individuals living in close proximity to at least six exercise facilities had a waistline that was 1.22 centimeters smaller, a BMI that was 0.57 points lower, and a body fat percentage that was 0.81 percent lower, on average.
This link was stronger for women and higher-income groups of people, note the researchers.
Additionally, the study found that the farther people lived from a fast food outlet, the smaller were their BMI, waistline, and body fat percentage. This association was the strongest among women.
All children, regardless of their age, pick parents as their number one role model.
It is vital that we teach and encourage our kids to stay active. You not only send your children this positive message, but you stay fit yourself.
Active kids become active adults, plain and simple. This video filmed in my gym today (16th June 2017) shows a beautiful pregnant Mum and daughter exercising together.
You can, but you’ll have to follow these six science-backed strategies.
Unfortunately, a lot of the time, when people lose weight, they wind up with a lot less muscle than they started out with. Some even find their body fat percentages increasing. Muscles cells naturally shed proteins every day, ready for your body to replace them with new healthy ones. So when the new ones don’t show up, you lose muscle – sometimes drastically. Since muscle is the single greatest determiner of your metabolic rate – how many calories you burn each and every day – this muscle loss largely explains why so many people struggle to keep weight off once they lose it. Their metabolism drops. For instance, that’s why research found that people who had lost weight on The Biggest Loser had to eat as many as 800 fewer calories a day to maintain their weight loss compared to people of similar weights. Their metabolisms had slowed that much. On the flip side, though, building muscle while you lose weight does the exact opposite – stoking your metabolism and making it easier to hit your fat-loss goals and maintain them. Plus, muscle increases your strength, reduces the risk of injury and can improve your overall health. So, how can you build muscle while still losing fat – when biology is working completely against you? By following these six expert-approved strategies. 1. Eat More Protein at Every Meal In one 2016 study published in The American Journal of Clinical Nutrition, of men following a program that consisted of both diet and exercise, men who followed a low-calorie diet that was high in protein for four weeks lost 10.56 pounds of fat while gaining 2.64 pounds of lean muscle. Those who followed a diet with the same amount of calories, but less protein, only lost 7.7 pounds of fat and gained less than a quarter pound of muscle. To gain muscle while losing fat, a review published in Sports Medicine recommends consuming between 2.3 to 3.1 grams of protein per kilogram of your bodyweight. “In addition, this protein intake should be spaced out evenly throughout the day,” Spano says. As a general rule, aim to include at least 25 to 30 grams of protein in every meal – and even slightly more if you are vegetarian or vegan. 2. Lose Weight Slowly While it can be tempting to try to lose as much weight as quickly as possible, drastic drops in weight tend to be the result of losing not just fat, but also muscle, says registered dietitian Jim White, spokesman for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios in Virginia. For instance, in one Obesity study, when people followed an extremely low-calorie diet, 18 percent of their weight lost was from muscle. When people stuck to a more moderate approach, that percentage dropped to 7.7. Your goal? Lose no more than 1 to 2 pounds per week, according to White. While every person will need to cut calories and/or increase their activity levels slightly differently to lose weight at this rate, reducing caloric intake by 500 calories per day is a good place to start. 3. Strength Train at Least Three Times Per Week “A lot of people who try to lose weight ramp up their cardiovascular activity. This can be beneficial but not if it replaces weight training,” White says. Case in point: In one 2015 Harvard School of Public Health study of 10,500 adults, those who performed strength training gained less abdominal fat (while building more muscle) over a period of 12 years compared to those who spent the same amount of time dedicated to cardio. “We need to include at least two days of weight training a week to maintain existing muscle mass and three or more times a week to build muscle,” White says. Focus on fitting in these workouts first and then you can start to think about adding the right cardio workouts to your routine. 4. Keep Your Cardio Workouts Short and Sweet When it comes to getting the most fat loss and muscle gain out of your cardiovascular workouts, it’s best to focus on high-intensity interval exercises such as repeated sprints on the treadmill, elliptical or bike. These workouts will burn fat while building muscle, whereas low- to moderate-intensity steady-state cardio burns both muscle and fat, White says. 5. Give Your Muscles a Break “Most people think more is better. When it comes to building muscle this is not necessarily true,” White says. “Muscles need rest to grow.” How much time? Although the exact time will differ slightly from person to person and workout to workout (which is why you need to listen to your body!), one Medicine and Science in Sports and Exercise meta-analysis determined that for optimal strength development, it’s best to rest a given muscle group for one to two days before working it again through strength training. So, if you perform an intense lower-body strength routine on Monday, wait until at least Wednesday to target your lower body again. You can always perform upper-body lifts on Tuesday. Then, every week, schedule at least one to two days of full rest from structured exercise. 5. Be Patient This might be the hardest tip of all, but it’s important to keep in mind, especially as you progress through your “burn fat and build muscle” plan. That’s because, while you may notice yourself making great gains to start with, they will naturally slow over time. “It becomes progressively more difficult to increase muscle while losing fat as you become more trained and get leaner,” says certified strength and conditioning specialist Brad Schoenfeld, a board member for the National Strength and Conditioning Association. It’s just how the human body works: The more excess fat we have to lose, the easier it is to lose 5 pounds of fat. The more muscle we need to gain, the easier it is to gain 5 pounds of muscle. As you get closer to your goal, expect to see more subtle changes in your fat and muscle levels, and don’t get discouraged.
The Harvard School of Public Health Boston study – spanning 12 years and some 10,500 male subjects – saw the longitudinal study collect data from men aged 40-75 years.
Strength training – as opposed to aerobic exercise – has been found to be more beneficial in preventing an increase in waist circumference (WC) a recent study has found.
I have had the privilege of knowing Tanya for well over 5 years now. Initially training her in February 2011 and seeing amazing results then. Unfortunately, due to a string of very serious health issues we had to cease training for quite sometime. But now, for the past 6 months I have been honored to have her back in my fold again. This lady trains HARD!, 3 days a week with me. We took it slowly and carefully to start off with, a sensible progression. And now there is no stopping her. Tanya backs up her training at home with a healthy, unprocessed diet. High in protein & good fats & vegetables, and low in sugar & simple carbs. But of course, a free meal once a week if she feels the urge. She is a very active mother of 2, always out and about with her darlings riding bikes and walking / running down at the beach. I am so proud of Tanya and the results she has achieved, loosing 7kg, 5cm from her small waist, 14.5cm from her hips, and 9mm from her abdominal skin pinch test.
