Best personal trainer?

TrenboloneBandit said :

Classified said :

TrenboloneBandit said :

Tooks said :

Eat 4-5000 calories a day

Ah, no. Don’t.

Reasons why you wouldnt if you were trying to put on mass ??? Please enlighten me

If by ‘mass’ you mean ‘fat’ then yeah, it’ll work great!

Explain to me how someone experiences muscle gain on 2000-3000 calories a day?

A person who is male, 25 years old, 180cm tall and currently weighs 75kg has a resting metabolic rate of approximately 7300Kj per day (approx 1750 cal). Before doing exercise (just living, walking around the house/office, etc) we would expect this person to require approx 8800Kj per day (approx 2100 cal). If this person wants to gain muscle mass they do weight training, and need to consume enough food (typically in the form of protein, but with some carbs and limited fat, not forgetting fibre and water) to satisfy the body’s requirements for adding muscle. 2600 extra kilojoules per day would be plenty, especially if ingested mainly in the form of protein.

A gram of protein contains about 16.7Kj (4 kcal), so ingesting an additional 2600 Kj equates to about 155 grams of protein. The body is able to effectively use a limited amount of protein each day, and this amount can be estimated by taking the lean mass in kilograms and multiplying it by 2.5. So for our 75kg guy we might assume he has lean mass of 62kg, meaning the maximum protein that can effectively be used per day is about 155 grams.

Thus, for our example person, assuming he is relatively normal and the only exercise he does is weight training, he needs to consume about 11400Kj per day, in order to give the body everything it needs to put maximum muscle mass on without gaining fat. 11400Kj per day is about 2750 cals.

We should be generous, though, and assume that this person will get through an extra 1000Kj in burining energy performing the weight training, with the 2600Kj of protein used for mass gain. We can also be generous and consider the thermic effect of the food, and add another 10% to the total.

This gives a total of 13640Kj, which is about 3250 cal. Any more than that and he will put on fat.

Classified said :

TrenboloneBandit said :

Tooks said :

Eat 4-5000 calories a day

Ah, no. Don’t.

Reasons why you wouldnt if you were trying to put on mass ??? Please enlighten me

If by ‘mass’ you mean ‘fat’ then yeah, it’ll work great!

Explain to me how someone experiences muscle gain on 2000-3000 calories a day?

TrenboloneBandit said :

Tooks said :

Eat 4-5000 calories a day

Ah, no. Don’t.

Reasons why you wouldnt if you were trying to put on mass ??? Please enlighten me

If by ‘mass’ you mean ‘fat’ then yeah, it’ll work great!

TrenboloneBandit said :

Tooks said :

Eat 4-5000 calories a day

Ah, no. Don’t.

Reasons why you wouldnt if you were trying to put on mass ??? Please enlighten me

Well, considering we don’t know their age, sex, height, weight or level of current (or planned) PA, that much energy in is very likely to put on mass – in the form of fat….

Tooks said :

Eat 4-5000 calories a day

Ah, no. Don’t.

Reasons why you wouldnt if you were trying to put on mass ??? Please enlighten me

Why?

Run around the block every morning or find some stairs and run up them a few times.

Quick, easy, cheap.

Umm, because that doesn’t help build muscle, or show the correct techniques when lifting weights which will lessen the likelihood of injury, it doesn’t give the right nutritional advice or help motivate when you need to be pushed.

All good in theory and will help loose weight, but that is all.

Eat 4-5000 calories a day

Ah, no. Don’t.

I can put in a plug for Ben Ryan. His website (Ben Ryan Strength and Fitness) has the relevant contact details.

I was doing PT with him a couple of years ago and finished up when I stopped living full-time in Canberra. He knew what he was doing, put together a solid program, pushed me hard and I made some pretty impressive strength gains while I was training with him.

Best personal trainer?

Yourself

+1 for Gavin Stone. I’ve been going to him for a while and have never been fitter. His programs are varied and interesting and he really focuses on your goals. Plus you get to train either at the lake or in an almost private gym, depending on the weather. I think his website is gavinstone.com.au

To ‘tone up a little’ can I reccommend a tanning studio, or a piano tuner.

Unless, of course, your desire is actually to reduce your subcutaneous fat to the point of making a higher level of muscle definition visible. In which case, here’s my advice . . .

Run as fast and as far as you can from any PT who suggests to you that it is possible to ‘tone’ muscle. Or that says you don’t need to go to a gym and lift heavy things to increase muscle mass (with the accompanying dietary considerations factored). Or who wishes to smash you to bits / flog you senseless with endless alactic / lactic workouts that have you persistently operating at lactic acid levels well over 4 mmol/litre. Or who doesn’t know / can’t explain what lactic acid levels of around 4 mmol/litre characteristically represent. Or who can’t satisfactorily explain the cellular aspects of fatigue in the context of motor unit recruitment and the implications of that to resistance training.

Sorry I can’t help much beyond that.

buzz819 said :

Wel it really depends on what you want, straight weight training, cross fit, diet nutrition etc..

This is right – if you want someone to show you how to do lifts then there are cheaper ways than hiring a PT all the time (the strength and flexibility class at the ANU is excellent). If you want someone to motivate you, then a PT might be great. If you want to tone, then just go to the gym yourself (once you know how to lift right) or do circuit classes – consistency is the key.

There are a zillion on line weight lifting programs; the same names will keep popping on on the forums and they are the ones to look at (try t-nation.com; ignore the macho crap stuff and there is as much info there as you will need; or they have a ‘sister’ site if you are female). The ‘big 6’ lifts (pull ups, shoulder press, bench press, row, squat and deadlift) is all you need….

If you have a very specific outcome – eg rehab, for a particular sport – then let us know.

I know I didnt answer your question; but if you just want toning and muscle there are other options.

(btw, I fully support the use of PTs if PTs are what you need/want/can afford. Some PTs do remarkable things)

I have been going here for a while:
http://www.360degreept.com.au/specialoffers.html

Very happy and good prices too.

Wel it really depends on what you want, straight weight training, cross fit, diet nutrition etc.

Jesse at Succeed is fantastic at all things to do with bodybuilding and nutrition, Andy at Charge is great at cross fit as well as weights, will give you updated biometric readings telling you your full body make up to show results that way. Jeremy Robinson from Cross Zone is by far the toughest ive been to. If he is still about he will push you harder then you could contemplate oushing yourself then some, he does cross fit and kettlebell training.

All of them are great at what they do and will work hard to ensure you achieve the goals you want to achieve.

Eat 4-5000 calories a day – this alone will guarantee the most of your gains. EAT YOUR CARBS and get your protein intake sky high. Chicken, Turkey (mince), steaks. I personally cant stand the idea of Kangaroo Mince…my dog doesnt even eat it should we. Sweet potato, brocoli, carrots, basmarti rice. eggs. full cream milk,. cottage cheese, avacado, almonds blahblahblah

Life heavy ass weight – use a PT to show you exercises for STRENGTH training – if they cant show you this then they are useless to you and find one that can.

Stay away from their ‘group sessions’ ‘boot camps’ and any other gimmicky training regimes..theyre designed to benefit the PT’s pocket not the client. When training with a PT dont let them stand around spending hours spruking their knowledge of aerobic fitness education…they should be there to educate you on your lifting technique, program progression, to spot you. After several sessions you should be able to do this on your own or with a gym buddy – PT’s over time are very expensive esp considering the ridiculous prices of gym memberships

Dont use ANY machines – lift free weights, prefereable dumbells where you can for better aesthetics

Dont neglect your legs or core muscles, deadlifts, squats, abs obliques should ALWAYS be part of your program

Minimise your cardio to warm ups and downs for you weight training, dont do it for the sake of doing it – it burns calories your body needs to otherwise repair and grow

Dont buy every suppliment out there. Most are a waste of time, especially for someone whos just starting out Stick to a post workout protein shake, fishoil/flaxseed oil, multivitamin, ZMA
Dont get into stimulant suppliments such as 1MR, Jack3d, NoXplode etc. These are not good for people just starting out. Theyre mostly caffeine and other stimulants to get you worked up before a workout.

Consistancy is crucial – only do all of this if you can dedicate yourself to the diet and the training.

Hi lelcat, I work as a PT, I run morning group sessions in Turner ($30 a session) and 1 on 1 gym sessions in Braddon or at ACT Barbell in Fyshwick ($44). I work hard to tailor programs to the individual, but I focus heavily on technique, strength, anaerobic fitness and fitness education. You can contact me at nickdelatovic@hotmail.com if you want to quiz me further.

And for anyone else who might be interested, group fitness sessions run at the Haig Park Scout Hall on Monday-Wednesday-Friday. We run a 6am and a 7am session, $30 with discounted packages available. Strength and fitness for your everday life.

Gavin Stone runs a good program, I havent used him personally but I watch what he puts his clients through and its pretty quality, no fluff no nonsense. From memory he’s pretty good value too.