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The following is to be done in-conjunction with my Bigt-fitness diet.
You are going to choose one day a week, ideally mid week. A Wednesday or a Thursday. On this day you are going to fast for 24 hours.
I recommend you do it this way. On the evening of the day before your fast day you have a meal as normal from the “Bigt-fitness Diet”. Then your next meal would be 24 hours later the following day, at the end of your fast day.
Example:
Monday: Bigt-fitness diet.
Tuesday: Bigt-fitness diet (last meal at night, before fast).
Wednesday: No food all day. Only water.
Wednesday Evening Meal: Bigt-fitness diet.
Friday: Bigt-fitness diet.
Saturday: Bigt-fitness diet.
Sunday: Cheat day.
INTERMITTENT FASTING
You may build up to a total day of fasting. If you feel uncomfortable doing it straight away with no food. It can be completed by taking 500 calories in on the day with water.
Then you build up to the total 24 hour fast. This must be done with the insulin diet you have received in the pack for best results. For even better results come and down see me. I’m a personal trainer based in East London near Moorgate, in the borough of the City of London.
Results sort the strong from the weak. personal trainer Old Street.
Gone are the days when you would go down to your local leisure center for 50 p and go for a swim or the odd karate class when you felt like it.
Would i pay for myself if i was looking for a trainer? Well yes i would and i look at every single session i do exactly the same way “would i pay for this right here, right now?”
Recommended personal trainer London.
Are you struggling to lose weight? Have you had sudden unexplained increases in body fat or body weight?
Result of a female client trained by bigt-fitness.
‘Personal trainer‘ is a buzz-word at the moment. It has become mainstream, and the industry is expanding at an astonishing rate. The majority of the trainers are well qualified and insured, with a sporting history and background – you’re in safe hands there.
However there is a growing trend for overnight personal training qualifications, serving the demand for people wanting to jump on a growing industry bandwagon. Experienced, high-calibre personal trainers can earn good money … people looking to change professions are aware of this, and want a piece of the pie. Unfortunately, this is diluting a well qualified, experienced industry, and tarnishing the reputation of personal trainers and personal training.
If you’re looking for a really good personal trainer, don’t be taken in by hype! Here are a few questions to ask when sorting the wheat from the chaff:
Probably the most overlooked aspect of the ‘fitness industry’: is your potential trainer in good shape? Is he/she lean, muscular and healthy?
I have been in the industry for 11 years, however I still have the same job title as someone who has qualified yesterday! Some qualifications can now be done in as little as 4 weeks! Think about it, would you hire a builder who has never built a house before?
Some courses are better than others Do they have sports science or strength and conditioning degrees? Who have they trained with – are they Poliquin qualified? Charles Poliquin is now THE name and an industry standard, for a trainer’s skill set and dedication to his trade.
Trainers should have public liability insurance with cover of several million. Again, ask them about this.
Ask about their results. Are before and after pictures real / copied / stolen / faked? Do they have testimonials, and are they convincing? Take a look at their website, for testimonials, reviews, articles. Do they talk about the industry with knowledge and authority?
The basics of personal training, all trainers should offer these. If they don’t, I’d be asking questions!
The industry has its faults – it’s quite un-regulated, which I believe will change in time. However if you do a bit of research through a trainer’s website, ask the right questions, you will find a very good trainer.
I’m a big believer – along with some of my most experienced colleagues – in policing our industry. That way we can keep the quality as high as possible.
If you are still unsure about what direction to take with your training, and how to find a trainer, get in touch for more advice. Or pop into our City of London personal training studio for a chat
Girls do cardio and men lift weights, right? … WRONG!
Most female clients that come through my door are looking for weight and fat loss.
First thing I say is – throw out your bathroom scales and concern yourself with body fat only. If your total mass does not decrease but your body fat drops 5-10% in 12 weeks, I have done my job.
You see, muscle weighs 3 times more than fat! All my female clients lift heavy weights to encourage muscle stimulation, muscle tone and a firmer appearance (rather than what we call in the industry “skinny fat”). This creates a lean, fat-free, toned look, but may mean that the bathroom scales remain the same.
Lifting weights also offsets osteoporosis in women which is a great side benefit.
With this style of training and look comes rapid and efficient fat loss. This means the ‘weight watchers’ style of dieting (where you’re on the scales every 5 minutes) becomes irrelevant. So, unless you are clinically obese, your weekly weight is of no concern to me and it shouldn’t be to you either. It’s just that it has become a must for women to weigh themselves, almost like a female standard.
In the personal training industry this term is used for weight loss, but without toning and training the muscle at the same time. What you end up with is something like this:
This picture represents a slim lady and I’m sure she’s happy with the weight she sees on the bathroom scales. However what the image says to me is a lack of weight training. No squats, lunges, dead-lifts, hip extensions etc.
So my question would be, is she happy with her bum?
Girls. Doing long distance cardio is a waste of time. Just think of the thousands of women right now around the world who are toiling away on a cross trainer, treadmill or bike for hours on end, and after several months losing nothing. Long term cardio has been shown to be an inefficient form of weight loss.
You should be doing a combination of weight training and high intensity cardio (HIIT). This combo is a guaranteed fat stripper.
Now before you rush down your local gym and start throwing weights around, please see a fitness professional for some advice and guidance on how to lift weights. I have seen hundreds of women (over 11 years in the industry), walking round a gym with a couple of 1-2 kg dumbbells in their hands, doing the occasional bicep curl or tricep kick backs. This can be even more of a waste of time than long distance cardio if you don’t know what you’re doing.
I know we have a DIY culture here in the UK but seriously, see a fitness professional for some expert advice!
One important consideration is your hormone balance. I recommend that all female clients have their hormone balance checked out. This can be done via “bio-signature” modulation or through blood testing.
What you eat affects your body composition, but where you store fat and how your body loses it is controlled by your hormones. Control the hormone and you control the fat!
Of course if you’re on the contraceptive pill, this is a major factor. The pill has such an impact on my results with female clients, that I no longer guarantee results with women who are on it. The pill contains around 35-50 micro grams of oestrogen per pill, which massively throws out your oestrogen / progesterone balance. This increases fat storage on your quads, hamstrings and triceps … bingo wings!
It can also be useful to have a food allergy test. This will tell you if you’re becoming inflamed or bloated, or having problems digesting certain food groups.
For more information on personal training for women, please get in touch. For examples of training, take a look at this video.
London Personal Trainer. running Obi “Miami Pro 2013 Athlete” through a training session as he prepares for the April competition.
Train in the comfort and privacy of your own home, or in one of South London’s many parks and green spaces, with one of London’s top personal trainers.
I have a proven track record in personal training, specialising in fat loss, mixed martial arts training (MMA training) and health and fitness for women. As an independent personal trainer I offer great value for money compared with gym-based trainers, and can come to where you live – saving you time and money.
Top Personal Trainers In The World.
I can transform you – but don’t take my word for it – read testimonials by clients past and present.
Or come to our personal training studio in Shoreditch, City of London.
Still not sure? Give me a call on 07803 006745 for a no obligation chat about your training needs. Or use the contact form below to get in touch.
Top Personal Trainers In The World.
Many people give up on training because they are not seeing results. Sound familiar? Working out with a personal trainer help you to lose fat you’ve been trying to shift for years, by designing a diet and training programme to suit your needs. Personal trainers are fitness professionals who motivate clients by setting goals.
I use fitness assessments to measure clients’ strengths and weaknesses, and to monitor improvements in physical fitness. I design training to improve strength and achieve higher workout intensities and higher perceived exertion.
Whether your goal is to lose fat, get back onto your feet after an illness, improve in your sport or just increase your fitness levels – I can make it happen.
Fat/ weight loss – Muscle gain/ muscle tone – Sport-specific strength and conditioning
Bootcamps – Kettlebell training – Caveman training – Tyre & hammer training
MMA strength training & fitness drills – Muay Thai training & fitness drills
Top Personal Trainers In The World..
I train clients all over London, at our gym in Shoreditch, or in the comfort and privacy of your own home. I can train you one to one, or in groups.
I can transform you! I don’t have a magic wand but I do have ten years experience in whipping people into shape.
You work hard in the gym, you watch what you eat, you go running every morning, but you’re still not as lean as you want to be. What gives?
Here are the top 10 suggestions as to why you may not be as lean as you’d hope to be (or take a short cut and get in touch for a free consultation!)
You Eat Too Much Fruit
“Fruit is healthy,” I hear you cry! Sure it is, but it does diddly squat for your fat loss efforts. In a nutshell, the sugar from fruit (fructose) does a very bad job at raising insulin levels. Insulin is required to shove fructose into the muscle as stored energy (glycogen).
Instead, it just lingers around wreaking metabolic havoc via a process known as glycation, whereby the fructose binds to amino acids leading to such lovely things as fat gain and metabolic ageing. Renowned clinical nutritionist Robert Crayhon has said that “Fructose is the guest that won’t go home once the party is over.”
My fantastic diet and meal plan is now available for sale online – it’ll cost you less than a meal out, and is a big step towards shifting that excess fat.
You Are Lazy
You have been sold the story that a few easy jogs and some low-calorie meals are all you need to be lean. Get real.
If you are aspiring to become a Men’s Health cover model, then you need to graft and work at it — every single day. Three-times-a-week sessions in the gym just won’t cut it, and some of you may even need twice-a-day training. To look extreme, you have to train extreme.
You Obsess Too Much
There is a fine line between dedication and obsession. The former is necessary to transform your physique; the latter will ultimately lead to burn out, elevated cortisol levels and poorer overall condition.
Take a leaf out of the book of men who maybe knew a thing or two about getting in ridiculous shape, Arnold Schwarzenegger and Ronnie Coleman. Two totally different characters united by their ability to focus completely on the task at hand, and then switch off and relax outside of the gym.
You Don’t Lift Heavy Enough Weights
Heavy weights build muscular physiques. Yes, I know that Olympic gymnasts look great but they are genetically elite midgets who are in fact capable of astounding feats of strength. Don’t pump out sets of 25 reps in the gym; instead, strive to always get stronger and spread out your repetition ranges.
Do workouts of 6 reps per set one week, then 12 reps the next, then 5, 8, 4, and back to 6. Trust me, when I tell you that this is one of the very best ways to develop an impressive body.
You Have No Knowledge of Hormone Control
If you are overstressed, under sleeping, eating too much sugar, and never have any downtime, then chances are that you are not looking too hot right now. If you can’t get a handle on your own hormones, then good intentions and hard gym work will be for naught.
Educate yourself on insulin, cortisol, growth hormone, and testosterone, and the best ways to optimise your own natural production. I have undergone training in Charles Poliquin’s on his BioSignature Modulation theories — which can really fast-track you down the path of physical excellence – read my post on increasing testosterone and reducing oestrogen for more information.
You Think Fortified Cereals Are “Health Foods”
If you really think you’ll get lean eating cereal, then I have some swampland I’d like to sell you:
Cereal is bad in pretty much every way, bar the taste of course. All the studies from the 1980s that espoused the health benefits of cereal were sponsored by one very large, very well-known cereal manufacturer.
Instead, have eggs and steak for breakfast, and go and buy the excellent Good Calories, Bad Calories by Gary Taubes. Or even better, buy a copy of my diet plan.
You Do Too Much Regular Cardio
We have all seen them, the cardio bunnies toiling away on their treadmills. What we usually don’t see, however, is any change in their physical appearance. This is because the body is a very clever organism and adapts to most forms of cardio in a matter of weeks.
Sure, you will still be working hard, but your metabolism shifts a gear and goes into cruise control rather than working too hard. So, instead of wasting too much time worrying about cardio, simply lift a few more weights, sprint a few more hills and eat a few less carbs.
You Party Too Much
We all need a quick lifestyle check once in a while. If your physique goals are not progressing the way you want them to, then it often pays to examine what is going on in your social life. Just because your buddy is ripped and can get away with a few brews every Saturday night doesn’t mean that you can. In fact, he is the exception and the only thing that counts is you and how different factors impact upon your body.
Late nights, drinking, smoking — all of these will substantively negate your otherwise hard work in the gym and in the kitchen. If a great physique is your goal for the summer, then it’s time to knock the vices on the head f
or a little while. And then, when you do party, think how much fun it will be sporting a new six pack.
You Think Abdominal Training Is Easy
No, it’s not. If done correctly, abdominal training can be excruciating. The concept of banging out 50 quick sit-ups disappeared along with the ozone layer in the 1980s.
Abdominals are actually fast-twitch muscles and this means that relatively low (40 seconds) time under tension is optimal for development and muscular growth. This means 15 reps max.
You Believe the Myth of Discipline
There is no such thing as discipline, all we have is love. Either you love being lean and ripped, or you love burgers, fries and doughnuts. Stop making excuses about having a “lack of discipline” and man up — what do you love the most?
I’m a London personal trainer offering great value training, specialising in fat loss, and health and fitness for women. I can come to you, saving you time and money, or come to our City of London personal training studio.
