PhD student Patrick had been overweight for over 15 years.
So when he joined Ultimate Performance Mayfair in January, he was ready to make some big changes in his life.
But nine weeks after her transformation, the biggest change in her life came - the nationwide coronavirus lockdown, which completely changed her fitness regimen.
Patrick wasn't ready to sacrifice all the hard-earned wins, so his trainer got creative by doing virtual workouts at home with boxes and cans, and even training at the park.
He pushed the lockdown and lost an astonishing 23kg, even doing a social distance photoshoot to celebrate his accomplishments.
“During the lockdown, UP took all possible steps to help me continue my training in the best way during this time. I took virtual training online and then training in a social distance park. It really helped me to cope with this time, especially with the healthy eating habits that I have acquired.
“In fact, my progress was hardly affected by the lockdown. The changes I see in my body and mind are amazing.
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Starting a transformation looked like a big step into the unknown, but he quickly got used to the training and the lifestyle.
“I was a little nervous when I started because I didn't really know what to expect. I went to the gym every now and then, but nothing too serious; it was the first time that I had a professional coach. I was afraid it would be very strict and I wondered if I could handle it.
“Everyone here was so focused on exercising and achieving their goals. You feel very comfortable as soon as you arrive. It may seem a little intimidating at first, but everyone is there to help you, the only limit is your motivation.
For most people who are starting their fitness journey, the start is always difficult. Patrick was no different.
He had been carrying his extra weight for 15 years and didn't really exercise regularly. So the first month was tough, but once he hit his stride, the changes happened quickly.
“It was in the fourth week that I felt there was a breakthrough. There is this exercise - the pendulum - that I had trouble doing before and then one day I managed to finish it. And from that day on, it got easier. It was as if something had just turned on!
“I was supported by my coach, who pushed me to cross. He was there all the time, motivating me, advising me, pushing me further than I ever would have done on my own. You learn not only specific training but also a lot about good nutrition, which is the most important.
The pace developed by Patrick and his PT has been disrupted by the Covid-19 lockdown. Not wanting to throw in the towel, they switched online and worked with tailored programs until the restrictions eased enough to make outdoor workouts a possibility.
“Working from home was a challenge. I had no weights or equipment so I had to make do with bags and cans etc.
“I don't know how I could have done it without UP. I was completely cut off from the lockdown. I cooked for myself and worked alone. UP helped me physically and mentally during this time.
“When I got into the park, it was like going back to the gym. They set him up with dumbbells and a bench etc. and it was nice to have a physical trainer there who could push you harder than what is possible on a video.
Fresh out of the UP photoshoot, Patrick is happy and satisfied with what he has accomplished. Along with the physical changes, he also discovered a whole new state of mind that positively impacted other areas of his life and work.
“Everyone starts from a different point; for me, the first month was difficult because I was quite unfit at the start, but we must continue.
“The trainer is essential to keep you on track. I needed to be pushed a bit, and that really helped me get started. You know you can do it when you stop giving up and think I can do it; I can improve myself. It gets harder, but you also get stronger throughout. Never give up, once you learn not to give up, you can accomplish so much more.
“I feel like I have already exceeded my expectations. I lost weight, I got fitter, both in body and mind. When I went to UP I felt happy. And then I came home happy, so I was happy all day. For me, starting this program was one of the best decisions I have ever made.
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Strength or resistance training défis your zones musculaires with a stronger-than-usual counterforce, such as pushing against a wall or lifting a dumbbell or pulling on a resistance band. Using progressively heavier weights or increasing resistance makes groupes de muscles stronger. This kind of exercise increases force mass, tones zones musculaires, and strengthens bones. It also helps you maintain the strength you need for everyday activities — lifting groceries, climbing stairs, rising from a chair, or rushing for the bus.
The current national guidelines for physical activity recommend strengthening exercises for all major muscle groups ( legs, hips, back, chest, abdomen, shoulders, and arms ) at least twice a week. One set — usually 8 to 12 repetitions of the same movement — per séance is effective, though some evidence suggests that two to three sets may be better. Your zones musculaires need at least 48 hours to recover between strength training sessions.
Warm up and cool down for five to 10 minutes. Walking is a fine way to warm up; stretching is an génial way to cool down.
Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains. When learning a strength training routine, many experts suggest starting with no weight, or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a bourrinage group.
Pay attention to your breathing during your workouts. Exhale as you work against resistance by lifting, pushing, or pulling; inhale as you release.
Keep challenging muscles by slowly increasing weight or resistance. The right weight for you differs depending on the exercise. Choose a weight that tires the targeted muscle or groupes musculaires by the last two repetitions while still allowing you to maintain good form. If you can’t do the last two reps, choose a lighter weight. When it feels too easy to complete add weight ( roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs ), or add another set of repetitions to your workout ( up to three sets ). If you add weight, remember that you should be able to do all the repetitions with good form and the targeted zones musculaires should feel tired by the last two.
Stick with your routine — sérieux all the major muscles of your body two or three times a week is ideal. You can choose to do one full-body strength workout two or three times a week, or you may break your strength workout into upper- and lower-body components. In that case, be sure you perform each component two or three times a week.
Give zones musculaires time off. Strength training causes tiny tears in muscle tissue. These tears aren’t harmful, but they are important : muscles grow stronger as the tears knit up. Always give your zones musculaires at least 48 hours to recover before your next strength training session.