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Weight-Loss

Weight-gain is a condition in which fat accumulates in our body as  a result of consuming more calories (energy) than our body requires. The cause of such a calorie surplus can be the consumption of excessive portions, too much snacking or nibbling, the consumption of calorie-rich drinks such as alcohol, juices, soft drinks or a high intake of sugar-rich foods such as sweets, cakes, biscuits, chocolate etc.

Lack of physical activity is also a contributor to weight-gain over time.

Furthermore, depression, anxiety, chronic stress, lack of sleep and hormonal disorders such as polycystic ovary syndrome (PCOS) in women, thyroid disorder, sex hormone imbalances, low-testosterone and diabetes can have an adverse effect on your bodyweight. Certain medications like anti-depressants and the contraceptive pill can also cause weight gain.

As you can see, weight gain is a complex issue that requires more than just a ‘diet’. Unless the underlying issues for weight-gain are addressed, any weight-loss effort is, at best, temporary. We call it a temporary deviation from a flawed lifestyle. After a few weeks of attempting to follow such a ‘diet’ people usually fall back to their usual routines, and the weight-gain mostly follows.

Our approach is identify causative factors in your lifestyle that have led to your weight-gain and address these issues by coaching you into implementing healthier alternatives, and repeating these new methods until they become habit, and are performed automatically, without really having to focus on them.

Obviously, part of this lifestyle improvement is the implementation of a regular exercise programme. Exercise can be difficult to commence and maintain when you try to do it on your own, due to the busy lifestyles we lead nowadays. However, when you commit to regular appointments with a trainer, your likelihood of maintaining your regular sessions is massively increased.

The high success-rate of our clients can be attributed to these 4 factors:

  1. Identification and correction of current lifestyle flaws
  2. Working hand-in-hand with your doctor if necessary
  3. Commitment to regular training appointments
  4. Regular assessments and progress reviews to keep your progress on track

Want to know more about our weight-loss programme? Call us today on 27877445/99877445 for a free consultation appointment or click here to book an appointment online.

Fat-Loss and Body toning

This programme is mostly relevant for men and women who need to lose only a few kilos of fat, but lack muscle tone, and would like to achieve a leaner body with tighter looking muscles, flatter tummy and smaller waist, hips or thighs… and of course, get fit!

For fat-loss, the same principles as weight-loss apply. Nutrition plays a significant role when trying to get lean, and exercise alone will not deliver the results. On the other hand, exercise alone is responsible for developing toned, shapely muscles, and exercise assists in fat metabolism. Fit, conditioned bodies are far more efficient at metabolizing fat and utilizing fat as a fuel source than untrained bodies.

The key to a lean, toned body is developing good nutritional habits with a regular, progressive exercise programme that incorporated both a strength training as well as cardiovascular training component.

Our trainers will put together the appropriate programme for you when you start with us, and will work with you to get you as fit as possible during your programme with us.

Want to know more about our fat-loss and body-toning programme? Call us today on 27877445/99877445 for a free consultation appointment or click here to book an appointment online.

Muscular development

If your priority is to build a more muscular body, then our muscular development or ‘hypertrophy’  is your answer. To build larger, stronger muscles you will have to engage in an intensive weight-training programme that may include bodyweight exercises or work with barbells, dumbbells, kettlebells, cable resistance or strength training machines.

The degree to which you develop muscle size depends on how often you train (frequency), how many sets and reps you do (volume), how much weight you lift (loading). Working individual muscles or muscles groups to momentary exhaustion (failure) causes microscopic muscle damage, which acts as the growth stimulus. When the body repairs these small tears, it makes the muscles fibres thicker so that they can better cope with this stress in the future. This adaptation to mechanical stress is call supercompensation, and supercompensation is essential for continuous progress. As you can imagine, the stronger and fitter you get, the harder it becomes to ‘beat’ your last workout, which is why progress is relatively fast in the first few months, but slows down as you get bigger and stronger. For continuous progress, advanced lifting strategies are used to challenge stubborn muscles to renewed growth.

If you are starting out, we recommend at least 3 full-body training sessions per week, of which at least 2 sessions should be performed under your trainer’s supervision, so that we can teach you safe and effective lifting technique.

After a few weeks of training to become familiar with the basic lifts, you’ll progress to a ‘split’ programme, in which you’ll focus on working certain muscles on one day, and the rest on a second or even 3rd day. The benefit of split training lies in the fact that you can train certain muscles harder by doing more exercises for that specific muscle. How you split your body depends on how many days a week you can commit to working out.

Needless to say, nutrition also plays a crucial role in any muscular development programme. Adequate intake of energy, protein and micronutrients are necessary to provide the building blocks for growing muscles.

Want to know more about our muscular development programme? Call us today on 27877445/99877445 for a free consultation appointment or click here to book an appointment online.

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