QUALITY and QUANTITY.
Why do I say this? Coz' everyone is paying me to do the job. Some clients are paying me 1,500 baht to coach them and I always wanted to make sure that I am WORTH every PENNY! So I need to focus specifically on every session that I do with my clients. Overtime though, I've naturally developed a principle which I use for every single thing in my life, that is always concentrate on the QUALITY not the QUANTITY!
Last week, I had a consultation with a new client who had been training with one of my
competitors. This client had been training with this Australian trainer for 4 months but hadn't lost any weight! They decided to sign up with Revolution Fitness for a 30session package. Throughout this consultation, I realized I'd heard this mis-conception before from some of my clients. So I think I need to speak out for most of you and tell you this basic weight loss principle. Does this familiar to you?
'As long as I eat healthy food, I can eat as much as I want? Whoops! Then you are probably in for big trouble now….
Let me explain it, calories are calories, as long as you over-do it, you restore body fat! It doesn't matter where you get those calories from. Here are two things you will have to learn today if you are determined to lose weight.
Rule number ONE: You don't need FOOD. YOU need N-U-T-R-I-T-I-O-N!
In 21st century, ONLY starving people in Africa need food.
Rule number TWO: Never forget about the rule number ONE! So the next thing you have to pick up is: CONQUER YOUR HUNGER! If you think you are overweight then you are probably eating too much.
Let me share with you some of the principles and rules that I have used and learned throughout my own experiences and what I have witnessed from either my clients or other people who are successful in their own field as well as fitness. These people truly understand the meaning of wellness. So I've made a list, I called it, 'The 34 rules a fit person should do'. You can grab a copy here or save it to your computer http://www.bangkokpersonaltraining.com/34rules.html I'm also currently learning about a new program called ONLINE personal training which we will be promoting soon. So have a look below and see if you can pick up these exercises by yourself.
Enjoy Life!
Russell Lee
Executive Director
| Exercises |
V-Up
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position. |
Sets |
Reps |
Weight/Resistance |
Tempo |
Time |
1 |
15-20 |
|
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2 |
15-20 |
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Side Flexion w/ Med/Stability Ball (overhead arms)
Starting Position: Lie on your side over the stability ball and spread your legs for balance.
Hold a medicine ball over your head and curl up towards the ceiling. Lay back down across the ball and repeat the movement.
Repeat with the other side. |
Sets |
Reps |
Weight/Resistance |
Tempo |
Time |
1 |
15-20 |
|
|
|
2 |
15-20 |
|
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|
|
One Arm Prone Bridge
Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position.
Take one hand and lift off the ground and bring back towards your hip.
Now raise it out in front of your head.
Repeat with other arm. |
Sets |
Reps |
Weight/Resistance |
Tempo |
Time |
1 |
15-20 |
|
|
|
2 |
15-20 |
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|
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Stability Ball Crunch
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a "table top" position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. |
Sets |
Reps |
Weight/Resistance |
Tempo |
Time |
1 |
15-20 |
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|
|
2 |
15-20 |
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