FREE TRAINING INFORMATION

 ABOUT TRAINING

Why spend hours upon hours at the gym, performing set after set, rep after rep, when you can achieve twice the results in half the time? My training philosophy is quality, not quantity!

Numerous studies confirm that workout intensity, not duration, is the key to maximizing results. This is also the basis of the Body Blueprint 12 Week Challenge.

An effective programme addresses the F.I.T.T principle - Frequency, Intensity, Type & Time.

• Frequency - the optimum number of workouts required
• Intensity - the level of intensity required
• Type - the type of exercise required, eg Weight Training, Cardiovascular, etc.
• Time - the optimum timeframes required

An effective training programme is one that takes into account individual variations such as training background, medical history & variations in levels of fitness and strength.

Body Blueprint designs personalised training programmes adapted to the strengths and weaknesses of every individual.

Quality Versus Quantity

There is a mass of conflicting information regarding the best ways to improve fitness, build muscle, lose bodyfat etc. For the general public it can be quite confusing as there seem to be as many theories as there are so called 'fitness experts!'

Based on empirical science, observation, and my own experience, the reason many people fail to experience ongoing results is because:

1. They train too often

How often is too often?

When you start training your body will normally respond very well to the increased demands and you should see continued progress for at least the first few months. However, eventually you may reach a plateau where you're not losing as much weight, gaining lean muscle, or increasing fitness as much as you were in the first few weeks.

The temptation may be to work out more often; however by doing this you may actually be shortchanging your results. Resistance training causes microscopic tears in the muscles and your body requires sufficient time to repair and rebuild.

If you have 0-6 months training history, you could perform a full body workout and space your workouts as follows:

If you have at least 6 months training history, you could perform a double split programme – (1 day for upper body and 1 day for lower body) as follows:

If you are have at least 12 months training history, you could perform a 3 way split programme as follows.

*The workouts are cyclic therefore the next Mon workout would be Legs, Tues would be Shoulders & Arms, Thurs would be Chest & back and so on.

NB: Cardiovascular activities such as biking, walking etc could be performed in addition to the above workouts or on rest days according to your individual goals. Make sure to include at least 1 complete rest day from all training.
 

2. They perform too many sets and/or reps (high volume workouts)

At every workout you should attempt to do at least 1 or more repetition per exercise than the last workout. And if you can do more than 3 repetitions over and above the required number? Increase the weight by approximately 5% at the next workout and return to the original number of repetitions.
For example, if your workout calls for you to do 12 repetitions with 40kgs on the bench press but you found that you could perform 15 repetitions, (while always maintaining proper exercise form) at the next workout you should increase the weight by approximately 2-5kgs. This way you should reach muscular failure at the designated 12 repetitions. This is called progressive resistance training and should be the basis of every workout.

Although you might be tempted to add more sets, know that for every set you add to your workout your overall workout intensity will decrease and may be counterproductive to achieving results.
 

3. They do not train with sufficient intensity.

The intensity of the exercise is more important than the number of sets you perform. In other words, you can either train hard OR train for a long time..but not both!
When it comes to achieving spectacular results in the gym and changing your body composition (increasing lean muscle & decreasing bodyfat) intensity of effort is the single most important ingredient!
 

4. They do not allow sufficient recovery time between training sessions.

Unless you have a split programme, it is not advisable to train with weights more than 2 days in a row. 

If your muscles are still recovering from your last leg workout, it makes little sense to train the same muscles again...Wait an extra day or 2 and you’ll continue to experience increased strength and changes in body composition. If you shortchange that process and you may actually end up going backwards. 

Train intelligently and reap the rewards!

A Personal Trainer is not a luxury, it's a great investment in your health and wellbeing!

If having a great body was easy, everyone would have one! But it takes effort and discipline to change habits and develop new ones for a long-term healthy lifestyle. At Body Blueprint we make workouts fun, efficient, and safe and give you the keys to make exercise a lifelong habit.

At your initial consultation we will establish realistic goals, choose the time, location and frequency of your training sessions according to your availability and budget. We then select the most appropriate exercises based on your training goals, experience and level of fitness. You will then learn the most effective way to perform the exercises while minimizing the chance of injury.

Exercise is only part of the equation. Body Blueprint also gives you the tools to implement a healthy eating programme. Proper nutrition will help you achieve your goals faster, stay healthier and live longer!

However, it's not always easy to get on the right track - and stay there. One of the benefits of working with Body Blueprint is that we will guide you every step of the way with expert training and nutritional guidance.

We will provide you with motivation, regular fitness updates, on-going support and education to help you achieve all your training goals.

We guarantee that along with a better body and increased self-esteem you will achieve a greater sense of control over your health and your life!

Services:

• Personal training sessions
• Fitness Consultations
• Fitness testing / Assessments
• Programme design & reviews
• Specialized weight training & cardiovascular programmes
• Body transformation programmes
• Exercise rehabilitation
• Health & Wellness Corporate Programmes

Client Referral Bonus:

Do you know someone who could benefit from any of our services? For every new client you refer to us, your reward is a free training session! It's our gift to you for helping our business grow and helping someone else make fitness a more active part of their lifestyle.
 

The 4 Top Benefits of Having a Personal Trainer

1) Results

Your personal trainer will teach you correct exercise technique, which will maximize the efficiency and effectiveness of your programme. As your fitness improves, your trainer will fine-tune your programme to meet your changing needs and take you to the next level.

A fitter and healthier body can be achieved in the minimum time possible thanks to a personalised training programme adapted to your needs.

2) Motivation

We will encourage, support and guide you through fun and interesting workouts that you will look forward to every week. A personal trainer will help you develop the incentive to stick to your exercise plan and make every session count!

3) Convenience

Don't have time to exercise? Your trainer will customize a schedule that works for you. Together, we can find ways to overcome any obstacles that stand between you and your goals.

Having a personal trainer come to your home, hotel, or office is by far the most convenient way to find time to workout. With mobile training, you can train in the comfort of your own home. We bring the equipment to you, so you don't have to waste your valuable time traveling to and from the gym.

If you already have a home gym, we can custom tailor a fitness programme to your needs. Plus we also offer online personal training thanks to the Body Blueprint Workout Club! So no matter where you live and what type of equipment you have access to, Body Blueprint can help YOU! 

4) Safety and Expertise

A personal trainer will carefully monitor your exercise technique to ensure correct postural and structural alignment so that you stay injury free.
We provide expert advice and guidance and keep you up to date with the latest developments in the science of exercise, fitness and nutrition.
If you feel you're not reaching your specific fitness goals, not putting the maximum effort into your training sessions, or getting maximum results, then personal training could be the answer you're looking for! Contact Body Blueprint today!