08 Apr

Online Personal Training: Is Online Personal Training Worth it?

By gerald In personal training /   No Comments

is an online personal trainer worth it

Online Personal Training: Is Online Personal Training Worth it?

Online personal training can mean anything from adhering to a customised program using programs and digitised spreadsheets.

It may even involve you sending videotaped workouts to a coach for feedback on your form, intensity and weight selection.

But is it worth it in the long run?

If you hire a personal trainer at your gym and you have an appointment at the gym, it makes you go.

Your trainer will push you in the sessions to do things with your body that you didn’t think was possible.

It is better to have a personal trainer than to go it alone, but what is the main difference between an online trainer and one in a gym

Cost

Employing an online trainer is less expensive than seeing one in your local fitness club for a few reasons:

  • You don’t need to pay for a gym membership
  • You don’t have to buy expensive equipment for the house if you don’t want to
  • The cost for one month of training can be less then half what you would pay for a personal trainer in the gym.

There are some things to consider when you hire an online personal trainer.

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01 Apr

12 Week Workout Plan For Weight Loss | Home Exercise Program Wk 12

By gerald In Workouts /   No Comments

12 Week Workout Plan For Weight Loss

12 Week Workout Plan For Weight Loss | Home Exercise Program Wk 12

Welcome to the final week of this 12-week program. You have made it. At the end of the week please take your final picture and measurements of your weight and body.

Please share your success with others by sending me your before and after pictures in order to inspire others to take part in this program.

In case you have missed some of the other weeks here they are:

Here are the workouts:

Week 1-4                              Week 5-8                                      Week 9-12

Week 1                                     Week 5                                            Week 9

Week 2                                     Week 6                                            Week 10

Week 3                                     Week 7                                            Week 11

Week 4                                     Week 8 

Here is the weekly schedule:

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25 Mar

Battle Ropes Workout: 4 Insane Battling Rope Workouts For Fat Loss

By gerald In Workouts /   No Comments

BATTLE ROPE WORKOUT

Battle Ropes Workout: 4 Insane Battling Rope Workouts

I have written four battle rope workouts, which have been taken from my pool of battle rope exercises. These workout use different systems of training. Enjoy!

Workout 1 – Tabata Battle ropes workout For Fat burning

Exercise Work Interval Rest Interval Circuits
Ultimate Warrior (left) 20 10 8
Ultimate Warrior (right) 20 10 8
Outward Circles 20 10 8
Inward Circles 20 10 8
Alternate Mountain Climbers 20 10 8

Tabata training is a type of fitness interval training that lasts for four minutes. Tabata training was invented by the Japanese scientist Dr.Izumi Tabata and his research team.

During Tabata training you do an intense bout of exercise for 20 seconds and then rest for 10 seconds.

In order to get the most from Tabata training you want to choose exercises that work large muscle groups, which is why battle ropes training is an effective way to do Tabata training.

The Workout:

Each of the exercises in a given Tabata will last for an extremely intense four minutes. The workouts being:

  • Exercise as hard as you can for 20 seconds
  • Rest for 10 seconds
  • Repeat 8 times (4 minutes)

As mentioned above, make sure you push your body to its limits during the 20 second work period. When that is complete rest for 10 seconds.

These 30 seconds will be the end of round 1. Repeat as needed. Here are the workouts to do in this order:

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18 Mar

12 Week HIIT Workout Program To Lose Weight: 12 Home Workout Plans

By gerald In Workouts /  1 No Comments

12 Week HIIT Workout Program To Lose Weight

12 Week HIIT Workout Program To Lose Weight | Home Workout Plans

Here are all my HIIT programs taken from my 12 week weight loss program. This weight loss plan is designed to help you drop 5% body fat.

Please go back to week 1 of this 12 week weight loss plan to see the full workouts with descriptions that accompany each exercise.

How to use this 12 week HIIT Workout Plan?

4-12 week workout plan

Here are the full workouts:

Week 1-4                              Week 5-8                                      Week 9-12

Week 1                                     Week 5                                            Week 9

Week 2                                     Week 6                                            Week 10

Week 3                                     Week 7                                            Week 11

Week 4                                     Week 8                                            Week 12

 

The workout plan above is designed to give you enough time for recovery in between each workout plan.

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17 Mar

Ab Exercises: 12 Ab workouts at home

By gerald In Workouts /   No Comments

ab workouts

Ab Exercises: 12 Ab workouts at home

If you lack time to exercise because you are working long hours or our constantly traveling for business then this is a workout for you.

Here are 12 ab workouts to use to improve your core. These workouts are part of my 12 week weight loss workout program that includes both a HIIT workout as well as abdominal workouts.

These 12 workouts are appropriate for all fitness levels and in order to make the most of these workouts I recommend that you also download your free guide “10 tips to a flat stomach.” 

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14 Mar

12 Week Workout Plan For Weight Loss | Home Exercise (wk 11)

By gerald In Workouts /   No Comments

12 week workout plan

12 Week Workout Plan For Weight Loss | Home Exercise (wk 11)

First of all I want to congratulate you for making it this far in the program. It is now the penultimate week and you should now be fine tuning your body. For those of you who have missed the previous weeks and want to start from the beginning see below:

Previous Weeks

The workout

There are five exercises that need to be performed one after the other. Perform each exercise at maximum intensity for the time shown in the table below and rest for the time shown in the table below.

HIIT Work & Rest Periods According To Ability Level

Exercise Length (seconds) Rest (seconds)
Beginner 15 45
Intermediate 20 40
Advanced 30 30

 

Exercises to perform in rotation

  1. Jack Knife
  2. Tuck Jumps
  3. Side Plank Crunches
  4. Twist Jumps
  5. Jump Push Ups
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13 Mar

12 Week Workout Plan | Home Exercise Program (Wk 10)

By gerald In Workouts /   No Comments

12 Week Workout Plan | Home Exercise Program (Wk 10)

12 Week Workout Plan | Home Exercise Program (Wk 10)

Welcome to week 10 of your 12 week home workout plan. The last 4 weeks of this program have been designed to be the hardest.

However, if you have been following my eating plan and this exercise plan you should have lost some body fat. Please keep up with your fortnightly pictures.

The workout

There are five exercises that need to be performed one after the other. Perform each exercise at maximum intensity for the time shown in the table below and rest for the time shown in the table below.

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11 Mar

12 Week Workout Plan | Home Exercise Program (wk 9)

By gerald In Workouts /  1 No Comments

12 week workout plan

12 Week Workout Plan | Home Exercise Program

This is week 9 of the weight loss program and by now you should be seeing significant results in your weight and body shape.

If you would like to see previous 8 weeks please click on the link below:

The workout

There are five exercises that need to be performed one after the other. Perform each exercise at maximum intensity for the time shown in the table below and rest for the time shown in the table below.

HIIT Work & Rest Periods According To Ability Level

Exercise Length (seconds) Rest (seconds)
Beginner 15 45
Intermediate 20 40
Advanced 30 30

 

Exercises to perform in rotation

  1. Pendulum jumps
  2. Squat thrusts
  3. Plank with hip dips
  4. Shoulder press
  5. Jump squats
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25 Feb

12 Week Workout Plan for weight loss | Home Exercise Program

By gerald In Workouts /   No Comments

12 week workout plan

12 Week Workout Plan | Home Exercise Program (Week 8)

Welcome to week 8 of my home exercise program. I hope you are enjoying it and starting to see results. Here is this weeks program. For those of you who have missed some of the previous weeks click on the link below:

4 week weight loss plan

The workout

HIIT stands for high intensity interval training, so when you do these exercises make sure you do as many repetitions as you can for the duration of the exercise. The exercises should be performed at full speed. Please see the table below for the rest and exercise period.

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