I used to have a sleep after a lot of workouts as it allowed the muscles to get the best form of rest immediately.  This often I found stopped my muscles from aching for so long after.  If your trying to build muscle a lot of sleep is essential as this is when you really grow.   When I first started weight lifting in my mid teens I used to wake up the next day and look straight in the mirror to see if I had grown as at these early stages you tend to be quite obsessive well I certainly was.   Remembers workouts break the muscle down the rests make you grow so don’t go training every day the key is maximum rests some of the champion bodybuilders I knew used to train one muscle group a week and sleep 10-12 hours a day although this was very extreme like this sport is it got the best results unfortunately most of us have to live normal lives and these drastic measures are alright for professional athletes but for the rest of us 8 hours is what we should be aiming for.  Unfortunately due to the personal training lifestyle I don’t tend to always get this.

Summer is the time of year where loads of people get personal training to get them selves in shape just before the summer unfortunately this doesn’t often leave us personal trainers with much time to achieve results; but we certainly do the best we can and get the best results in the shortest time possible.  The thought of wearing a bikini in a few weeks brings a lot of women into the gym.  If you are going on holiday then come and see us as soon as you can as getting results doesn’t happen overnight and leaving us with enough time to work with you increases your chances of being in the best shape for summer you can possibly be in.

We will be airing on you tube as well as on this website a workout guide in our personal training studios by one of our personal trainers and the help of Kate our client.  We will be going through in detail the exercises that are common in our personal training studio.  Please email us your thought on our videos or any exercises you want us to demonstrate.  Different personal trainers from personal training studios will be presenting the show each week so you can get a good idea of their training methods and this shall hopefully make it easier for you to workout which one you want to train with.  

To achieve fitness goals you need two things, to eat right and train right.  In Personal training studios we can look over what you are doing and make sure you do everything right to get results.  There is still one big problem though, when you get home we cant watch what you eat and that is normally the biggest cause of failure to reach goals. 

Personal trainers can advise you on what to eat but often people stray from the right things not always because they want the sweeter things to eat but because they are not completely sure what to eat.  Personal training studios W10 now offers the “bring a personal trainer shopping” scheme.  What this means is that we come out with you for an hour shopping at your nearest super market for one hour.  The one hour shopping costs £70 but makes a huge difference to your overall results I can promise.  We walk around with you as you pick the things you like and we pick the healthiest advised options.  At the end of the shopping trip we will have helped you pick all the healthiest stuff that you LIKE to eat and then you can go home and eat it.  Th receipt you get from the super market can then be used in future again and again so you can always have your fridge filled with the best stuff so there is no need for you to make any more diet related mistakes on your way to your goal.

If your finances allow it then the best option would be to use a company such as Silhouette Chefs who cook your food under the strictest diet advice, we highly reccomend them.

People since time began have suffered from anxiety and depression, exercise has proven to be one of the best forms of combatting these problems many of us suffer from.  The hardest times for people suffereing from anxiety or depression tends to be first thing in the morning when the brain is just waking up.  Clients of mine sufferers of the above have come to me saying that if they didnt exercise in the morning they would not get out of bed.  Going for a jog or going to the gym helps release endorphines that helps them through out the rest of the day.  For those of us who dont suffer in this way endorphine release certainly helps push our lives further ahead in the direction we want to go.  When I was training as a bodybuilder the thing that had me hooked was how good I felt it was like a drug it was addictive and without it I often feel down.  There are many things that contribute to how we feel in the day but four of the main factors are sunlight, sex, food and exercise.  Both sex and food release dopamine and this is what make us feel better.  In London we don’t often get the sunlight but the others we can manage.  If you want a boost with your training as you are feeling down then see a personal trainer it will really help.

Beat the reccession with our fantastic personal training offers to new customers.

• Two for the price of one.  Bring a friend along free to a personal training session with you and share an hour booking with a personal trainer for just £50.
• Block bookings-  Book a block of 20 sessions before the end of September and receive an extra £25 off

Whatever body type you have you can turn into an incredible physique.  Often people come to me from very ectomorph men to very endomorph women and tell me they can never see themselves having a great body, I can promise you, you can.  Talking to the right personal trainer will make all the difference and put you in the right direction for success.

Starting with men, Frank Zane was an extremely ectomorph male who transofrmed himself into having an incredible muscular physique, sure his body type didnt allow him to be big as arnold but walking down the street everyone would stop and stare how incredible shape he was in over men with twice his muscular genetics.

Women, even if you are an endomorph having much larger hips than most women, with a strong exercise regime with a trainer once you take that fat down and tone the other areas of your body proportionally you can have a body far beyone 90% of women.

I was originally a skinny male with little muscular definition but with a strong workout regime for a few years I built myself into a 16 stone muscular physique.  Yes I had to eat more than most bodybuilders and train harder than most but because the odds are stacked against you, you were work ten times harder than everyone else and that is what makes you achieve your goals.

I used to train with this fitness competitor, female fitness competitor, for those of you who dont know what this is this is a female bodybuilding event where the womens bodies are judged on the best bikini and swim wear type bodies toned to a high level but not giant sized like in the womens bodybuilding.  These women have great bodies that most women dream of having.  She was more of an endomorph mesomorph build and suffered from polysistic ovaries causing her to put on fat ten times faster than the average woman.  therefore she had to train twice a day and diet like I had never seen anyone diet before.  i dont mean she cut out food but measured all food down to the gram for perfection.  In the end after a years training she had a rock hard body with very low fat and if she had originally come to me for personal training i would have known from day one it would be hard to get results but not impossible.  With the dedication she had she built this incredible shape and it is from seeing these changes people have made I know anyone can have an incredible body if they really work for it.  Most people you see who go in and out of gyms never change you dont see people making huge improvements this is because their diets are most often wrong and their training is not up to scratch.  It took me years to build the body I wanted but I didnt have the knowledge that our personal trainers pass on to their clients.  Knowledge is the key you can spend months not knowing what you are eating or how to train and you will find it hard to get results talk to a personal trainer even ten sessions with them will greatly improve your chances of success in getting the body you always dreamed of.  I would highly reccomend training with me or David if your goal is building muscle as a male and if you want to really tone up and lose weight as a woman I would reccomend me or Becky, Becky has trained women for this goal specifically for years.

Muscular plastic surgery is growing more and more popular but the results are certainly nothing to be impressed by.  After first seeing muscular plastic surgery on Louis Theroux’s Under the Knife I was put off it straight away.  Muscular Plastic surgery is the use of cosmetic surgery to increase muscular appearance by for example chest implant to give the appearance of a well developed muscular chest.  Most often customers whom have plastic surgery to increase muscular appearance end up looking out of proportion and fake.  Muscular implants are no way up to a level where they look muscular accept possibly calf implants.  If you are thinking of having muscular implants definitely give the gym a go for one or two years first with a personal trainer before seeking drastic surgery.  Often surgeons will convince customers that the gym will not get them the results they want with their genetics but I disagree.   I went from a skinny frame to a huge muscular frame in a few years of seriously hard training and I am positive with hard training anybody can get better results that the cosmetic surgery world can give you at this point in time.

Training when sick should never be done.  Many customers that come to Personal training Studios W10 come in sick and want to be trained by the personal trainers, we turn them away.  Training when sick is not advised as when the body is sick it needs rest to repair exercise is extra stress the body could do without when combating an illness.  Training when sick can make you more sick the next day and even make a small flu into something much more serious.  So you have heard it from us keep away from training when your sick at all costs.

Hair loss affects many of us and when building a healthy good looking body if you suffer from hair loss you may want to get this treated to have an overall great looking appearance.  The other reason we are addressing hair loss here is that lots of sports supplements can help prevent hair loss as well as cause hair loss.  Hair loss is a huge subject and therefore there are companies that specialize in this that we would refer you to to get better advice such as the Belgravia Centre London’s leading hair loss centre.  The Belgravia Centre definitely  is worth paying a visit if you are concerned about hair loss.  They will be able to tell you all about what to take to prevent hair loss and what to avoid taking.