low reps (1 – 5), the adaptations that make you stronger are mostly neurological: You develop an increased ability to recruit more muscle fibers, you stimulate the higher threshold fibers that are not activated with high rep, low weight sets, you decrease neuromuscular inhibition, and there is increased coordination between the muscle groups. However, with low reps, the hypertrophy (size increase) of the muscle fibers is minimal.
In other words, reps under 6 make you stronger, but they don’t necessarily make you bigger because the strength gains come from adaptations in the nervous system – the muscle fibers and other muscle cell structures do not hypertrophy (enlarge). This explains why certain athletes, powerlifters and Olympic lifters can be wicked strong but they don’t look as strong as they are.
When you train with medium reps (6-12) the adaptations are more metabolic and cellular and only moderately neurological. This is why 6-12 reps is the range most often recommended for bodybuilding and hypertrophy. You get bigger and stronger in this rep range, but your strength gains are not maximal. This explains why some bodybuilders look stronger than they are (and why they are often the brunt of jokes made by powerlifters and weight lifters; i.e. “big, weak, slow, useless muscles”, ha ha).
The ab wheel can produce excellent results. It trains not only the abdominal muscles but the entire core, including the lower back, latisimus and gluteal muscles. Arm and leg muscles also come into play to create a total body workout.
More challenging exercises can be performed using the ab wheel. The rollout can be done standing on your feet rather than kneeling. Other exercises can be executed with ab wheel strapped to your feet. For example, assume a push-up position, and then push and pull your legs forward and back, rolling on the ab wheel. In this same push-up position you can raise your hips in the air, rolling the ab wheel toward you to form a pike position. Lying on your back, you also can lift your hips off of the floor and roll the ab wheel with your legs.
Level of Difficulty
While the ab wheel is a simple device, it is quite challenging on the body. At first you may not be able to roll out very far. It is a good idea to limit your ab wheel workout to 10 reps for the first few days. Your endurance will build up over time, and you will be able to roll out farther and complete more repetitions.
Below are 10 reasons and more, why you would consider hiring me as your trainer. Or should be taking part in Bruno’s Fitness either by one-on-one training sessions or in a group training environment.
1. I am always honest and reliable
I have over 5 years experience as being a personal trainer. I have a lot of passion for my job, I have been training in and out of gyms since I was 14 years old. I have studied and have over a decade of knowledge along the way. I am not that sort of trainer who has been training for 2 years or has gotten his/her Personal training certification, and then pretends he or she knows everything. That is not my style or my character. Along the way I have done both, studied the physiology of the human body and have trained at the highest physical possible level.
2. I always plan and organize realistic goals and expectations for my clients
Again I am not one of those trainers who will put you on a ridiculous diet and put you on supplements. Which will only give you quick-short term result, which will only be wasting your time and your money. I never take short cuts with my training and dieting, so why should my clients?
3. My clients come first
I always find time to get back to all my clients questions and demands. Some trainers leave there clients with a program and diet plan. But don’t bother explaining to there clients what is going on with the program. Its like a doctor giving you a program for your sore lower back, and not telling you why its going to work for you. So why should you hang onto his or her words?
4. I give out proper programs
I give out workouts and nutrition programs to all my clients, which are easy to follow.
While other trainers can’t be bothered and simply copy and paste there workouts and diets off other websites, or even had out there own workout or diet programs. God made us all made different, so why would a work out or diet program from someone else work for you? Simple answer is: it wont! We are all born different from one another, and our bodies are all unique. So in the end, we all need a workout program and diet program that is specific to our body, shape and size needs
5. I have never used steroids
Why have a trainer who has taken the easy road? I don’t understand how people can pay someone money, who has taken the easy way. Its like going to church and the priest telling you cheating on your wife is a sin, yet he goes out on the weekend and has sex with married women at the local pub.
6. My physique never changes
You can have a look at my photo gallery and progress results at Bodybuilding.com
Why have a physique that changes? My body stays the same all year round, wouldn’t you like your body looking great all year round? Why go threw those ridiculous cutting and bulking diets? Its very taxing and unhealthy on your body, also majority of body builders are on steroids. Also a study was done saying symmetrical bodies attract the opposite sex. Makes sense, seeing as there was another study done saying symmetrical facial features attract the opposite sex. So why wouldn’t you want to look and stay symmetrical to your body type all the time?
7. I evaluate my personal training sessions
When I was getting my business started, I used to watch other trainers. I would look on and question, would I pay money to be trained like that? So in doing that, I have a lot of pride that comes along with my training sessions. So I make my sessions that good, that I even I would pay for them.
8. I have friends who are professional Athletes, Sports Doctors, Nutritionists, Kinesiologists, Surgeons and Lawyers
My life is always heavily influenced in the right way, sometimes its good getting other opinions. While other trainers will get opinions and ideas they have either heard at the gym or off the internet. They follow myths and stories of secret supplements, myth diets, and all sorts of bizarre ideas based on myths. Just have a look at my body building myths on this web page. So my views and opinions are always approved by all the right sort of people that they should be approved by. I Consult with doctors, physiotherapists, dietitians and other allied health professionals to create health and fitness programs for my clients.
9. You get educated
I don’t simply tell you do this and eat this. Without first knowing, how, why, what, where and when.
Most trainers will get you to do this and take these supplement shakes in your diet. I will tell you why and what is going on with the program. I will never put you on supplement shakes or even supplements for that matter. Would you like drinking meal replacing supplements your whole life?
Supplement means to: to make up for a deficiency.
So its obvious the trainer, is to lazy or does not want to go threw the effort of making you a proper program or diet. When you have a proper diet, you don’t need any sort of supplement. I give you results you keep for the rest of your life. You will never be given diets and workouts that you cannot maintain for the rest of your life. For me its never about the money, the fitness industry is embarrassing.
Lucky enough if you choose me to be your trainer, you wont have to deal with cons and scams ever again.
10. I TRAIN AND HAVE TRAINED WITH OLYMPIC ATHLETES AND FRIENDS WHO ARE COMPETING AND TRAINING AT OLYMPIC AND PROFESSIONAL LEVELS
FUNCTIONAL-PRODUCTIVE MUSCLE IS THE WAY TO GO. HOW CAN YOU TAKE GUIDANCE OR PAY SOMEONE WHO HAS NOT COMPETED AT OR IS EVEN TRAINING AT THE HIGHEST POSSIBLE LEVEL. WHY PAY AND SETTLE FOR A SECOND RATE TRAINER???
“NEVER SETTLE FOR A SECOND RATE TRAINER” It will only lead you to second rate results.
I Help you to Become your own Personal Trainer
How do I do this for you? Read all of they above.
I carefully examine the client’s goals to ensure they embody the SMART principles.
I ensure exercise technique is correct.
I create appropriate tailored exercise routines to meet the client’s requirements.
I educate and assist the client in modifying nutritional habits.
I motivate and inspire the client to push themselves further.
I assist the client in maintaining intensity levels
I provide expert advice on a whole range of fitness topics.
I continually monitor client progress and providing valuable feedback.
I conduct regular fitness tests and health assessments.
I keep the client focused by scheduling regular appointments for their attendance. This sounds simple, but this last point is often the single biggest motivating factor for people to use a personal trainer.
I also emphasis heavily on nutrition.
You can exercise and achieve some gains but unless you get the correct fuel going into your body after those workouts, you will not reach your full potential. Therefore, it is important to get the right mix of protein, carbohydrates and fats into your daily eating. Remember that NO diets work in the long term. You need to have a healthy eating plan that becomes a fundamental part of your lifestyle! I will certainly be able to guide you on the right track with regards to sustainable healthy eating.
“Settling for a second rate trainer, is settling for second rate results.”
Personal training is a luxury. Not everyone can afford it, even though most people need it.
Like anything else in life, you have to pay for an expert to provide a service for you.. It’s no different then paying an attorney, an accountant, or an IT professional.
If you’ve walked into your local gym and asked how much they charge per session they’ve probably given you a number you felt to be a little too high- somewhere between $60-$120. Not to mention the joining fee $100-$150 and the monthly cost of the gym $80-$100 on top of the personal training session fees it gets pretty expensive quickly.
Keep in mind that 95% of personal trainers are paying rent at the gym they work at. Anywhere from $260-$380 a week, so the reason why they have high training fees is to cover their rent, and not because they are worth it. They have bigger things to worry about than your results. If possible they will try to coax you into a contract and make you pay them a bundle upfront.
As you can see my personal training sessions might not be as expensive as you think. My rates are significantly lower then what other trainers would quote to you at your gym. I don’t put you on contracts, no joining fees or monthly billing. I also have over 15 years of experience, that is a life time worth of experience and knowledge.
This all might sound great to you, but you’re probably wondering where you are going to workout if not at your gym?
I have various and unique gym equipment that I can bring to your apartment, office, or home. I also have my own garage set up with enough equipment to get you a full proper workout. You don’t need a gym with fancy equipment and cluttered space. If you think about it, gyms are a rather novel invention. People didn’t spend hours doing dumbbell curls or walking the treadmills to get in shape in the past.
As an example, you’ve probably seen the movie 300. While that’s Hollywood, keep in mind that the Spartans weren’t spending two hours a day at their local gym. There are plenty of more effective ways to get in shape.
I also consult and approve with doctors, physiotherapists, dietitians and other allied health professionals to create health and fitness programs for all my clients.
5 Things you can cut back on to afford personal training.
1. Buying Coffees-5$ a coffee/5 coffees a week=100$ per month.
2. Beer-Case of beer $50/1 case a week=$200 per month
3. Cigarettes-Pack of cigs $15/2 packs a week=$120 per month
4. Going out for dinner $100-$200/2 times a week=$800-$1600 per month
5. Going out for drinks after work $50-$100/ 2 times a week= $400-$800 per month
They are very rapid growing trend. The 3 main reason why they are is as follows.
1. Its is very affordable.
2. You can go with all your friends and try holding each other accountable.
3. There is usually one or two people leading the boot camp, so you can relax a little bit.
But the most important thing you are not being assisted with in boot camps, is efficient resistance training and nutrition. Which are the two main components in weight loss and muscle definition.
Boot camps stress on cardio, yes cardio is a great thing, but in order to maintain your goals of weight loss and definition you have to eat right and train right. Lifting a 5-8lb dumbbell in your bootcamp is not sufficient enough, and the amount of repetitions you are doing are too high in order to stress the muscle enough so it can grow, which is the point in resistance training. More muscle will increase your metabolism, which will then allow your body to burn fat. After 20min-30min all your carbohydrate stores are done. After that, your body relies on easily accessible protein to use as fuel!! This is BAD! This is called catabolism, and your body ends up using your protein stores for energy, this makes it harder for your body to add muscle tone, as you have no proteins no longer in your body to do so.
You are probably wondering. Will you lose weight doing boot camps?
Yes, but it isn’t just fat, you are burning fat and protein stores, which could have potential lead to muscle.
So why would you want to do that, when muscle is what speeds up your metabolism?
Also in boot camps you will very quickly reach a plateau. Which means your body will not change much. I am just here to inform you about what bootcamps are truely doing, it is a money market for most trainers.
The main thing also is they put you on a 3 month contract at $300 which works out to be $10 a session per week. But if you do not attend your money is good as gone. They charge everyone $300 each for there Bootcamp packages. If there are 30 of you that is a quick and easy $3000 for the group. Do you think they really care about your results??
The main thing also is the instructors running the boot camps wouldn’t even last 10min in a real military or police boot camp!
Do you really think they now how to motivate and push you correctly?? When they themselves have never trained to any sort of high fitness standard??
Please be aware BFit prices will be increasing toward the end of August 2011. The new hourly rate will be $70 per hour as to the standard $65 per hour. Due to high volume of clients and over whelming amount of personal training sessions.
On the 17th of August, any new clients who wish to be part of the Bfit family will have to pay the new rates.
Please take advantage of the next 18 days if you ever wanted training at even lower than standard rates.
Personal Trainers: Purported “trainers” trying to make up your mind for you.
Another one of my favorite pastimes; watching muscle heads convince the public
that they are qualified or have any scientific sense of what they’re talking about.
Those single-minded points of view that have mislead the people that I work hard
to help. Those arrogant points of view that highlight only a one-way train of
thought. That dogmatic approach that continues to force consumers into a full
circle and about face when it comes to achieving results or improving wellness.
I have seen trainers become trainers through the weekend and believe that one
certification and a bodybuilding title qualifies them to teach others. “TEACH”, I say
loosely. These individuals aren’t really TEACHING anything! They merely take their
clients through the gym, pick the equipment or exercise they enjoy, and ‘go to it’!
RIDICULOUS! And don’t even mention ‘continuing education’ because for some,
these two words don’t even belong in the same sentence.
The next best scenario is the bodybuilder teaching you to be ‘healthy’ when they
themselves are doped up on various types of ILLEGAL anabolic substances while in
pursuit of their illustrious $35 trophy. Isn’t this not unlike a priest that goes out
drinking all weekend and sleeping with married women?? Ask yourself: If my
trainer takes the fast, easy road to attain that which they covet, will they make that
same decision for me? How could you possibly follow the instructions, guidance,
advice, or take someone seriously that is using drugs behind closed doors? Life is
about choice, I understand that. But, your ‘trainer’ is making a very conscious
decision to use UNHEALTHY agents to pursue their own narcissistic goal. How can
that person convince you to go the tough, long road when they themselves choose
the quick easy path?? I guess I leave that one to you! (Did I mention that steroids
Thanks to the people in Australia would donated to BFit. Thanks for the donations Australia!
Donations for the year of 2011
I was happy with the 3 people I selected to sponsor. They where great people and where deserving of the funds. They still continued their training with me, even after their funds ran out. Great dedication and determination. They have had a life changing experience.
Special thanks goes out to the biggest sponsor of them all Sandra P.
Joseph has been a client of mine for some time now.
His first timed 100 meter 12.98 / Date: 09.07.2009
His 100 meter time after being his part time trainer 11.76 / Date: 10.21.2010
In 1 year he has improved his 100 meter time by 1.22
He has also dropped his body fat by over 8%
He still has more room to improve, considering I train him on average 1 time a fort night.
All he is lacking is consistency and commitment, than you will be seeing very great things happening for Joseph in the near future.