Top 10 Personal Trainers In London Archives

Top London Personal Trainers scrawny to brawny in 12 weeks.

Start weight: 73kgs End weight: 76kgs

Start body fat: 22% End body fat: 18%

How we did this in 12 weeks and how you can do the same. Take one male client who is under weight and hasn’t trained since playing rugby at school. Now 12 years on and about to be married. Add one of London’s top personal trainers.

Starting point for this was his diet. I cleaned up his daily eating habits by cutting out refined carbs and processed carbs. I doubled his protein in take to 2.2 grams or protein per kilo of body weight. All meals were high protein and low carb, after every training session was a large protein shake. With small amount of carbs post workout.

Supplements were also added for muscle mass and stripping fat. For more info on what i use with my London personal training clients to get fast, fast results.

Weight training sessions were between 3 and 5 per week and intensive one hour sessions. First 4 weeks were total body training routines. Always involving large compound exercises to stimulate large muscle growth in a short space of time. Next 6 weeks were upper and lower body splits – always, always utilizing compound exercises. Last 2 or so weeks were fine tuning and forcing growth in under developed areas as much as possible.

HIIT sprints were used when necessary for extra fat stripping.

The end result was good and left one happy client nad another great before and after for top London personal trainer Bigt.

Top 10 personal trainers London. Some advice for training your legs.

Is leg training your favorite or worse day of the week? Have you forgotten your legs? They are underneath you!

Neglecting your legs could be your down fall! Training legs will give you a great over all physique, raise your testosterone and even out your look.

Squats, be it back or front use up all the major muscle groups of the lower body – hamstrings, quads, glutes, calves and even the lower aspects of the erector spinae. Using these muscles in one exercises creates a hormonal release “testosterone”. The more testosterone you have the better your muscle building potential for the rest of your workouts (upper body). Rule number 1 of any training regime that your using to create optimal hormonal response is maximal lifts in the compound exercises first. So make sure in your squat sessions your lifting 70-90% of your maximum and use a periodised program so that you cover all rep, set and tempo ranges and keep the muscle guessing.

Mixing up the leg workouts is a great way of keeping yourself or the client interested in the session. We have all been there, leg sessions are tough and painful and very draining on the nervous system if your training at the right intensity. Combining heavy back squats or front squats then going into uni-lateral movements – lunge variations, then hit it with plyometric jumps either onto a box or tuck jumps for example.

Another great introduction to the leg session (if you have the space) are tractor tyre flips, sled pulls and farmers walks. These are great for filling out your leg sessions. A change of tempo and non-standard equipment is good for keeping spark going during leg day.

Total body muscle growth will be achieved if you train legs at least twice a week. Using all the above tips of mixing the workouts up, always training heavy compound exercises first and utilizing all rep, set and tempo ranges.

For more info on squatting or deadlifting contact me or book yourself in for a session with one of the top 10 personal trainers in London.