How Often To Exercise Muscle Growth Personal Trainer Female London

by Scott Bryant | Aug 19, 2022 | personal trainer

“Optimising Muscle Growth: Exercise Frequency with a Female Personal Trainer in London”

How often to exercise muscle growth personal trainer female weight

How long should you workout everyday to gain muscle

How Often, To Exercise Muscle Growth Personal Trainer London Gain Muscle London you go to the gym to four times a week Charles Poliquin and Paul Chek both agree and me to.4 times a week you get optimum results any more than that you’re overtraining and will not get results unless you’re on PED But in my opinion this is just pure cheating We can all gain up 30 lbs muscle within 12 weeks With the right exercise program and supplementation but many people don’t think this is possible Because they lack the knowledge and belief in themselves and probably have a typical program that is designed in their head not a program from science or from sports performance program.

How Often To Exercise Muscle Growth Personal Trainer Female

Female do not get big in gym

Female need more power training. in gym

I’ve been asked this question many times. But, what is the best time to work out well if you’re a man, and you get a Stuffy in the morning is the best time if you get a Stuffy in the afternoon? Then afternoon is the best time. But for women, it’s completely different. They don’t get a Stuffy as far as I know. But I would say for most people, first thing in the morning. Or the latest, at 3 o’clock in the afternoon, but I know many people do demanding jobs so they have to fit there and workout around their jobs, especially if you’re doing night work. but I would say try and quit your night job. And do something not going to make your body fat. in the long run, we designed want to be asleep at night and not awake so early from 6 am till 3 pm at the optimum time is the train if you train after 3 pm cortisol hormones are depleting because the body is getting ready for sleep so if you do train late you may sleep deeper or may not sleep at all because you’re jacking up your nervous system and your hormonal system so remember this if want the peak performance results 6 am to 3pm is best.

So the next question is how long should a training session last. you’ve heard of Arnold Schwarzenegger and other elite athletes saying They are training for five hours a day this is a complete and utter lie remember these guys are on PED Performance enhancing drugs Which enables them to train for longer and not get the overtraining response because of all the hormones are jacked up but really with a warmup stretching working-out and calling down your workout should last 60 minutes on average training my clients taking them through the process of warming up stretching then the workout is normally the workout itself 15 minutes so it’s a bit like hit training high intensity training which come out in 1952 it’s only recently become a Buzz word in the fitness industry So really your session should only be 60 Minutes coach Charles Poliquin says if you’re in the gym any longer You’re making friends you’re not getting yourself in shape and I totally agree with what he says I don’t train in the gym to make friends I train in the gym to have a great workout and to get peak sports performance enhancements.

weight are good for women’s bodies and bones

There’s a next subject is how much rest you really need between. each exercise that is depends on which reps. sets. and loads and tempos speed movement you’re doing in the gym if you’re training and doing a one rep max you need six minute maximum you should be resting from 4 to 6 minutes if you’re doing 12 to 8 reps and trying to gain muscle I would say one to 2 minutes depending on how you’re feeling more tired you are the more rest you may need Not really going down to lower reps from 4 to 6 means much more rest high reps 15 to 20 means less rest but you do the exercise much slower like a 3-3-3 tempo speed of movement.

women do not need to Cardiovascular then need weights

Here some of Scott other blogs you my like to to read

How many exercises should you have in your workout program now again it depends on what you’re looking for strength and size just endurance or just strength and it depends on your training age how many years you’ve been exercising we have to keep playing a game with the body but I keep tricking it in which to get it to get stronger or grow or to improve so some of my exercise programs I’ve been doing 30 sets with 10 exercises whereas with my clients are injured or in pain I will only do five exercises With under 10 sets depending on what their body needs and their physiological load I like doing German volume training this is lots of sets lots of reps but still only doing it in under 60 minutes check out the German Body Comp Program training if you Like to learn more about German volume training this sort of training is very hard and And not meant for the weak or for beginners it’s only for people that have minimum of two years of constant training so you don’t damage your ligaments and tendons click here to read about how to design the optimum program for yourself hope you’ve enjoyed my post I’ve have over 26 years of Personal Training experience in London. and have I’ve been working myself out for 32 years and have study with the Chek Institute in San Diego California to become master Paul Chek. practitioner. and I have read over 1000 books on health fitness diet and lifestyle and exercise.and have done Over over 38 courses on exercise. so if you’re looking for help and advice please get in contact via the website from Scott Bryant. call Scott for more help 07841144878 or live chat on web site now.

How To Design The Perfect Workout Program London

by Scott Bryant | Aug 17, 2022 | finess training, personal trainer

How to design The perfect workout program

Personal trainer London

Workout program

How to design the perfect workout program can be quite daunting and confusing if you don’t understand Rep Sets loads and more importantly tempo which is the speed of movement you do the exercise unfortunately on social media they talk about reps and sets, but they don’t talk about tempo which is just as important as the others I will give you examples of the best design programs and the worst I’ve studied with the Chek Institute starting with Charles Poliquin so getting my info from the best in the world when it comes to program design unfortunately 98% of people that work out in the gym have there programs in their head not on paper So they cant cant realistically see their results over time many gym goes do the same exercise the same old routine week in week out and then constantly complain why am I not getting results if you’re seeing a good personal trainer in the gym, he or she should be document in your program and making sure you’re progressing every 2 to 4 to 6 weeks depending on how regular you go to the gym.

1. What is your goal, is it Fitness is Strength is it fat loss This needs to be taken into account to design the perfect workout program

2. In my 32 years of working out I’ve tried many programs are many different workouts splits my favourite is push and pull Are used to use bodybuilding programs, but never seem to work very well And I think you just end up over training the muscle group especially if you’reDoing too many exercises on your triceps or biceps compared to your legs and back when doing a push and pull Workout Pull workout Would be bent over Rows Upright Rows The Deadlift the chin up Bicep curls shrug a push pattern would be squats shoulder press benchpress Swiss ball, press press ups standing cable push to name but a few I found when doing push pull patterns Workout I’ve never been injured touchwood

We give you the best workout program in London

No exercise choice is really important in your exercise program I see many people doing it backwards in the gym doing abdominals first then doing the hardest exercise last that’s what’s really needed is for you to do the hardest exercise first and leaving abdominals and core till last if you done your trash your body I doing abdominals first I’m gonna do in the hardest exercise last this is when you get injured

Scott helped tailor a 4 week online program which helps me manage my back pain. The schedule including stretching routine as well. I always come back to Scott as he always helps me out even if I am unsure about certain workouts Maher Elbarbary

Here one I did for a client.

I have been looking to lose weight, eat better and lay down some structure to my life for a little while now. And for someone who doesn’t like the gym environment and lacks body confidence I reached out to Scott Bryant (Active Bryant Fitness) after spotting some of his videos on YouTube and tiktok.

Scott was offering a FREE workout programme and support with my diet, of course I was a bit sceptical at first. However, after an initial chat about my wants and needs, Scott spent well over an hour with me over social media and the phone talking about my life style and what I want to achieve.

Scott was absolutely fantastic, his wealth and knowledge about fitness is second to none. I am not familiar with some of the fitness terms or muscles groups etc. But Scott made it so simple for me to understand and explained why doing certain exercises and stretches actually supports the body and enable you to achieve better fitness. I honestly believe just after my initial consultation with him, he was one of the most experienced & committed trainers I have ever met.

Scott then prepared a programme for me to follow which included stretches and two workouts to follow. After more discussions and another phone call about the programme, Scott shared some great tools and information around what best diet would suit me (including a questionnaire on my metabolic type and other tools). He shared knowledge around some simple supplements which would assist my body type (including a remedy for my psoriasis skin condition)

I enjoyed the workout sessions which were easily explained to me and I couldn’t thank Scott enough. To invest (what I feel was loads of time and effort) this much into a stranger for FREE, to help them achieve goals, its amazing. But then also to make a workout session challenging and fun at the same time. I can’t thank you enough. Also bearing in mind he’s done this remotely from London as I live in Southampton.

Scott’s website also has an eBook to read, which has great information around weight loss and back pain (something I’ve suffered with a lot). There’s some healthy tips on saving your back from injury. I’ve also purchased his book from amazon.

Thank you.kevin Tilburn

Now when it comes to set the reps Loads and tempo It’s really important to get this right Remember from 1 to 4 reps Is purity strength and power With a rest and recovery time of 4 to 10 minutes Now this may seem a long time but I guarantee you your strength will skyrocket if you get the rest intervals correct I remember, the heavier you go the less you can do in sets and reps that’s why it’s wonderful and you need to have a couple of days off before you work out again, otherwise you would damage the neural brain and maybe get sick will get the flu like symptoms because you’re doing too much you’ll be over training The tempo in these exercises will be a 111 or an Or 121 To get optimum strength results, now when it comes to hypertrophy training, you would stay in the rep zone of 8 to 12 But a two up–tempo with a four down tempo When you get this right you’ll feel great gains in size muscle mass not as much strength

Now the next one is an endurance training Which is the rep zone Of 15 to 20 but you can only do 2 to 3 sets or you will definitely be over training but the tempo is much slower so could be a 333 You would get more lactic build up and you will find that you will be able to do much less in weight But it’s highs and training can be really beneficial for correcting postural muscles and getting better alignment

Now the days that you work out is really important For periodisation of your program let’s say Monday you workout Lower body Tuesday trained upper body Wednesday Thuroff days no work out no training Saturday Sunday Saturday Upper-body Sunday lower body you would make sure the following week You didn’t train on the same day otherwise you will not get the benefit of your program.

The next thing that’s really important is training Age I always ask my clients this if You’ve not been in the gym regularly consistent for one year you would have zero training age and if you’ve been consistent in the gym for three years your training age would be 3 So your

Workout programs need to be Changed more regular if you’re very new to exercise and working out you can do one program for six weeks and still get improvement by 100%, but if you like me with over 30 years experience of working out my program needs to be Changed every two weeks to still get great benefits from weight training being aged 51

We get you strong and fit with the best program.

There’s confuse men in the gym about how many times a week you should Workout I’ve seen vast improvements in my own body and my clients’ bodies with a maximum of four times a week a minimum of two times a week remember this will determine what phase you’re in where are your power training bodybuilding or sport specific training Charles,

Fitness and training apps I don’t like because they don’t take into account your kinesiology your strengths and weaknesses that you may have I’ve seen a few clients there been using fitness training apps or online programs and they’ve come to me because they’ve been injured because they’re not designed for the unique person they are designed for everybody, but when how fingerprint is different and our eye colour is different and bones and organs are different sizes can you see my pointBut you can document Your workout programs in a computer or on your phone or at the old fashion way notebook or paper

There are some great books you can read on program design to Mike Mensah method Charles Poliquin the German comp program And some others I will nameA bad program design would be abdominals 20 reps for 10 sets and five sets of deadlifts For 12 reps followed by running on treadmill for two hours

I’m getting stronger.

The good programme design would be pull and push button on different days Only five exercises doing the hardest first and always doing abs core last avoiding cardiovascular training because the energy systems don’t work independently they work together for most people to do too much cardio are fatter than the weightlifters or the bodybuilders D

.There’s so many different programs that you can use to get the desired effect, but I only tried to use ones that have been tried and tested for years and years and once I’ve tried on myself and on my clients That I’ve seen work for my golfers my clients are in pain and my tennis player

FAQs: How to Design the Perfect Workout Program in London

1. How do I design the perfect workout program for my fitness goals?
Designing the perfect workout program begins by assessing your fitness level, goals, and any physical limitations. A balanced program should include strength training, cardiovascular exercise, flexibility, and recovery time. It’s also crucial to personalize your routine based on your objectives—whether it’s weight loss, muscle gain, or improving general fitness.

2. Why is it important to tailor a workout program to my goals?
Tailoring your workout program ensures that you’re focusing on exercises that align with your specific goals. For example, a strength training program for muscle building will look very different from a program designed for fat loss or endurance. Personalizing your plan ensures more efficient progress and helps prevent injury.

3. How can a personal trainer in London help design my perfect workout program?
A personal trainer in London, like Scott Bryant, can assess your fitness level, goals, and any potential obstacles (like past injuries) to create a customized plan. Trainers provide expert guidance, motivation, and accountability, ensuring that your program evolves as you progress.

4. What factors should I consider when designing a workout program in London?
When designing your workout program, consider your fitness goals, current health status, available equipment, and time constraints. Also, consider incorporating activities you enjoy, as they will help you stay motivated and consistent.

5. How often should I work out for optimal results in London?
The frequency of workouts depends on your goals and fitness level. Generally, 3-5 sessions per week, mixing strength and cardio, is ideal for most people. A personal trainer can help balance your program based on how much time you have and your specific objectives.

6. Can a workout program in London be effective with just bodyweight exercises?
Yes! Bodyweight exercises can be highly effective for building strength, improving flexibility, and burning fat. A personal trainer can guide you in creating a bodyweight program tailored to your goals, whether you’re training at home or in a local park.

7. How important is rest and recovery in my workout program?
Rest and recovery are crucial for muscle repair and overall progress. Overtraining without proper recovery can lead to burnout or injury. A well-designed program will include scheduled rest days, active recovery, and proper sleep habits to support your fitness goals.

8. What role does nutrition play in designing a workout program?
Nutrition is just as important as your workouts. A balanced diet provides the fuel your body needs for optimal performance, muscle repair, and recovery. A personal trainer or nutritionist can help integrate dietary guidance with your fitness program to maximize results.

9. Can a personal trainer in London help adjust my workout program as I progress?
Absolutely! One of the key benefits of working with a personal trainer is their ability to adjust your workout program as you progress. As your strength, endurance, and flexibility improve, your program can evolve to continue challenging you and prevent plateaus.

10. How do I stay motivated to stick with my workout program in London?
Staying motivated can be challenging, but having clear goals, tracking your progress, and working with a personal trainer can keep you on track. Additionally, finding a workout routine you enjoy and varying your exercises can make it more exciting and rewarding.

I’ve been Designing workout fitness programs strength and conditioning programs Postal correctional programs and diet and lifestyle programs for over 26 years so if you’re looking for a new program combined with a posture And strength and power assessment To make sure you get the optimum program for your body and contact Scott today to get free Progham to get your body back

Golf Core Strong. Working On My Core Strength London

by Scott Bryant | Aug 14, 2022 | personal trainer

Golf I’ve been working On My golf core strength

SCOTT BRYANT

Fitness update

Week 2: I’ve been working on my core strength

For those of you who didn’t read my blog last week you will have missed the fact that I’ve signed up to what is effectively ‘Boot Camp’ for my body! The idea is to spend six weeks working intensively with leading personal trainer and golf biomechanics’ expert Scott Bryant so that I become fitter, healthier and most importantly, get a body that is much better conditioned to swing the golf club. After all like most golfers I turn up to play a competition every week with little preparation other than a few quick swings in the grass by the first tee – no wonder I complain of a bad back afterwards.

Scott is one of the leading golf fitness experts in the industry. He has studied at the C.H.E.K Institute and his knowledge of the body is second to none. This week Scott has given me a series of simple exercises that will help strengthen my core – the muscles that run down the centre of your body, just like the core of an apple. For the golfer the core is the vital focal point of your body, it helps to support and stabilise your golf swing. If you have weak core muscles then you will be putting a lot of pressure on your other muscles throughout the golf swing. A strong core gives more support and will help you hit the ball further!

Scott testing my core

Scott performed a couple of simple tests on me to see what core strength I had. The first is to stand up against a wall and then hold one arm up at shoulder height, bent to 90 degrees so that your fingers point to the ceiling.

Now get a friend to push against your hand and see if you can stay fixed in a stable upright stance. Without my core muscles activated I immediately toppled backwards (see picture 1 above). Then Scott showed me how to activate my core by pulling my muscles in around my belly button. With this strong centre established he repeated the test and hey presto I was still standing firmly upright – and Scott is a strong man! (See picture 2 above)

Core release with Scott Bryant.

The second test was to sit on a fitness Swiss ball, tilt back into a sit up position and engage my core muscles with my arms rotated and outstretched at my sides. My body immediately started shaking, a clear indication that my core muscles are weak, and I was only able to hold the position for a few seconds. Scott has given me this exercise to practise along with one final exercise and that’s a deep squat. Simply stand upright with the Swiss ball positioned between the middle of your back and the wall. Now slowly bend your knees and squat down, focusing on keeping the core muscles activated and the body in the same upright position that it started in. The deeper the squat you can make the harder the challenge.

Scott also taught me a great way to take this test to the golf course and challenge your core muscles to work on the tee. Address a drive, focusing on engaging your core muscles – you should feel strong. Now get a friend to tie a piece of string around the centre of your body. The goal is to hit the drive keeping your core muscles engaged. To do that the string must stay in place. If your core muscles relax the string will drop down.

Along with these simple exercises I’ve been following a healthy diet plan and drinking lots of water and I can honestly say I’m feeling a lot fitter already.

Read some more of Scotts, women’s health blogs, discover how to lose weight to

increase your golf game how to get stronger call my hormone imbalance is keeping you fat

For more information about Scott Bryant visit www.activebryantsystems.com or to book a free one hour physical assessment with Scott contact him on: live chat on web site.

Hormone Imbalance Can Make You Fat In London

by Scott Bryant | Aug 14, 2022 | personal trainer

Hormone Imbalance

Can make you fat London

Scott Byrant C.H.EK practitioner and personal trainer explains

the practical reasons why maybe we’re not losing weight

Hormone Imbalance Can Make So you’re in the gym, training hard, working out so much that you’re bound to lose weight and get that New year, New You figure in no time right? THINK AGAIN!

Over training in the gym can in-fact damage your body from the inside out when it comes to CV or cardiovascular training in the gym.

In my 22 years of being a personal trainer I see so many people get it wrong when it comes to working out and trying to lose fat by over doing it on the stepper or tread mill for example is seriously damaging your body inside, mainly because of the cortisol in your body – secreted by the adrenal glands and commonly known as the stress hormone.

Cortisol is at its highest at around 8am and naturally gets lower thoughout the day, so by taking part in cv or cardiovascular training too late at night is very bad for the body as you need to keep tapping into the Adrenal glands for it to produce more Cortisol – The later you work out, the more work the Adrenal glands have to do and this in turn results in fat storage around the belly button area.

As a woman gets older, their hormones get lower and results in a loss of bone and muscle mass, during the menstrual cycle, protein is also lost, a huge reason why women should stick to weight training whilst in the gym – to keep hormones healthy.

I am asked time and time again, ‘If i weight train, will i not end up with too many muscle and look like a man!? NO NO NO, men have 10% more testosterone so for a woman to get this big is impossible, unless your genetically made up that way. Muscle will keep burning fat 72 hrs after the weight work out and will keep cortisol and adrenal stress low.

If we look at Madonna, she regularly weight trains to keep her Hormones heathy and dose a lot of yoga to keep flexible and spiritual. she runs too, but only to get out the in fresh air .she looks great for her age! how many of you would like to look that good at her age ?

IT all about balance.

Hormone Imbalance is a key factor to consider whilst working out and for woman that like to stay lean and lose fat. I have found the bad diet, bad training and stress can Imbalance your hormones in the body and I would highly recommend anyone and everyone to get a hormone test done! This is something I do with all my clients because if for example you have Adrenal Fatique, it will make it so much harder to lose fat and achieve your weight loss goals. Arenal Glands are responsible for every major function in your body, like fats and protein, metabolism, detox capacity and thyroid function, so the harder you train the more stress you put on the body which will cause Adrenal fatique which won’t allow you to squeeze into that bikini!

My top tips are:

1 eat for your metabolic type
2 get your hormones tested
3 increase lean muscle mass
4 use compound exercise
5 balance cardiovascular & resistance training
6 eat soon after exercise
7 avoid eating big meals late at night
8 see a C.H.E.K. Practitioner – we have to train and study for a minimum of 6 years (unlike Personal trainers who only need 1-6 weeks to qualify) We know the body inside and out!
9 Get to bed for 10.30pm every night
10 Drink plenty of water.

Read some more of Scotts, women’s health blogs, discover how to lose weight to

increase your golf game how to get stronger call my hormone imbalance is keeping you fat

Scott can help you lose fat get in touch.

If you are struggling to lose weight or would like to hear more about any of the subjects mentioned above, please contact Scott Bryant and visit: www.ActiveBryantSystems.com
Scott is also giving Female First readers a FREE body consultation! www.femalefirst.co.uk

Home Gym On Tight Budget For Less £42 Membership London

by Scott Bryant | Aug 13, 2022 | personal trainer

How To Set Up Home Gym

On

Tight Budget London

Home gym for a year here some basic gym equipment like a chin up bar kettle bell Bodyblade TRX Swiss balls dumbbells Bosu clubbell You would have the state of the art home gym for less than £300 never having to wait for machinery never going into a Packed busy gym and you may be able to afford are you cheaper trainer to come to your home and train you because you don’t have the commitment of £504 with year of paying a gym of course you could save even more money by training outside in the park doing running jogging press ups sit ups dips on the benches step ups and medicine ball training of equipment I’ve tried and I’ve got a home now to keep my body in shape So if I can’t get to the gym There’s no excuse not to exercise but if you lack motivation and determination this is where Personal Trainer can be worth its weight in gold if they are good, but would you will pay for this service, the more you pay the better the service should be if it’s not then find a new one.

Do you need treadmills rowing machines and power bikes for your home gym, no not at all you can have a fantastic cardiovascular workout using kettle bells club bells and dumbbells when you have a great program design and you could probably save yourself 2 to £3000 on buying equipment that you don’t really need we have to remember that the cardiovascular system in the strength system is not working independently The opposite is talking to Personal trainer is because the fitness in the city wants to make money from these bits of expensive equipment which I was not really needed So if you only buy what I mentioned that the above post it will save yourself thousands of pounds and you won’t need to have extra room in your home to put the expensive power bike rowing machine or running machine remember these bits of kit breakdown discuss in more money but dumbbells, barbells kettle bells club bills T–Rex is and Swiss balls really ever break

Exercise equipment you don’t always have to buy brand-new you could check out your local charity shop to see if they have some dumbbells or Swiss balls but they may have lying around that you can buy very cheaply or Friends and family if they have any bits of equipment that they don’t use anymore unfortunately about January time lots of people have great intentions, but they give up after two weeks this could be an ideal time for you to really save a lot of money on buying their fitness equipment for them I’ve purchased a Bosu from a charity shop for £10 when it was online for £45 So keep a look out but if you really wanna train on no budget Bodyweight exercises are excellent but your body will adjust to it within four weeks, so you need to change what you’re doing I’ll get a program designed to make sure you keep improving don’t start guessing about your improvements, make sure you get assessments so you can quantify how are you are improving

Scott has been working out in a home gym and the park for over 32 years Scott does love the gym like that any person, but if you’re on a tight budget that you still wanna get great session by buying the bit kits got recommend, it will save up to £504 on your gym membership and not have the stress of waiting for equipment when the gym is busy and.to have the freedom to exercise whenever you want, but if you need motivation and somebody to guide you along the way Scott is more than happy to do this for a feeEquipment Scott has recommended he’s been using for over 2 1/2 years and Some bits of equipment for more than 20 Scott would not recommend anything unless he has tried and tested it himself so you have any questions, please don’t hesitate to get in touch hope you enjoyed the blog

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