Countries on the move, living on take-out food and heavy drinking have taken 33-year-old James to a point where he has given up on dreams of getting fit and healthy again.
He had always suffered from simmering negativity about his appearance, but now it was getting out of hand and taking over his life.
Fortunately, James wasn't the type to give up easily. He asked for help online, and Google guided him to the experts at Ultimate Performance, where he started a body transformation program.
“I had heard quotes about this place; people have described UP as the Goldman Sachs, the Champions League, or the Porsche of the personal training world. I will add to this; they are the gold standard of personal training.
“The results were way beyond anything I expected! I feel happy with my body and the seed of dysmorphism that was demotivating me has been eradicated.
James started off at 84.5kg, but it only took him 18 weeks to lose 13kg and half of his body fat. Now he weighs 71kg lean, happy and healthy, and he's thrilled with his results.
Remembering where he began his transformational journey, James was not in the best frame of mind or body. He knew he was not far from his ideal weight, but felt too depressed to motivate himself to train alone.
“I was deeply dissatisfied with my self-image; my confidence was poor. I felt that since I had passed a certain age, that the body I had was the hand, I had been distributed, which massively demotivated me. Physically, I knew I was at least 10kg heavier than my ideal weight.
“I had moved from a country where dining and take-out were the norm, so I didn't cook much at home. Alcohol consumption was not really a problem, having been more or less eradicated since the move. However, the past consumption led to my current terrible physical appearance.
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Her main challenge was to eat well. When he had tried training before, he had not seen results despite going to the gym 5-6 days a week. James was quite sure this was due to his erratic diet.
“I had body dysmorphia and every time I looked at myself in the mirror I never felt like I was getting to where I wanted to be. I might have looked good, but my brain said you weren't.
“And I always felt like I was failing on the diet. I wasn't sure how much I was getting, what portions should be, or what foods I should choose.
The confusion was eliminated early on because a big part of the UP program is the highly targeted and personalized diet plan.
James' trainer Damien immediately took control and started teaching him how to eat a balanced meal that matches his transformation goals.
“Regarding my diet, I was placed on a more balanced macronutrient intake and at first I was surprised at how much food I had to eat, but I was confident in the way Damien kept me. was guiding. I had to change my lifestyle and be smart to eat out, look at menus before going to restaurants, also be mindful of minimizing alcohol or not drinking at all.
James' education at UP was more holistic, and in addition to nutrition, he also learned strength training techniques that could serve him long term.
Of course, the benefits of the UP transformation process go far beyond the physical state. Looking good and in good shape, James felt much happier and more confident.
“The biggest benefits, I would say, are twofold. I now feel confident in managing a sustainable diet, not only to keep me at the desired weight, but for myself as well. The second advantage is the continuous learning of the exercises from a technical and physiological point of view.
“I feel really comfortable with my body now. I can look at myself in the mirror and not have this body dysmorphia in the back of my brain. After being at UP I feel comfortable going to the gym and I know exactly what I need to look at, and most of all I feel happier. The change gave me back confidence and more, gave me the motivation to continue beyond my career at UP
“What I have learned the most is that in order to stay healthy and achieve your ideal body, there is no silver bullet; UP does not provide a magic pill. What they teach are simple, logical steps: follow the diet, take your steps, be smart in your workout, and follow it all. "
Strength or resistance training défis your muscles 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 groupes musculaires, and strengthens bones. It also helps you maintain the strength you need for everyday activities — lifting groceries, climbing stairs, rising from a peau, or rushing for the bus.
The current national guidelines for physical activity recommend strengthening exercises for all major force 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 séances.
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 groupes de muscles by slowly increasing weight or resistance. The right weight for you differs depending on the exercise. Choose a weight that tires the targeted force or zones 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 groupes de 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 : groupes de muscles grow stronger as the tears knit up. Always give your groupes de muscles at least 48 hours to recover before your next strength training séance.