Personal Training

Do you ever wonder why most people fail to achieve their weight loss goal or worse, achieve it and end up fatter than when they started?  Can you speak from experience?

 Well I know I can, it has happened to me several times. So I honestly understand how frustrating and demotivating it can be. 

But after years of research and success with my clients, I was able to figure out what the problem was. I realized that there were four main reasons why people never achieve their goals:

1. You need to know why you want to lose weight.

Saying you want to lose weight is not enough, you need to dig deep and figure out why you want this.

2. Your goals are not specific enough. 

Therefore there is no plan to succeed. Failing to plan is planning to fail.

3. You fail to create a realistic lifestyle change.

For example, a diet is only temporary; you need to make the changes that you can commit to doing for the rest of your life.

4.  You lack the proper motivation and support.

There are going to be many rough days, and your support system can help you get you through it.

 Before you get started, I know by now you must have some questions, so I’m going to answer them.

Why should I hire a personal trainer?

When you are just starting out with an exercise program or you aren’t seeing results with your current routine, a personal trainer can give you the help you need. Knowing how you can benefit and whether it will be worth the expense can help you decide whether this is a good choice for you.

There are a number of reasons people work with trainers. Some want an individualized program so they can lose weight or get in shape while others simply need to be held accountable for their workouts.

Wherever you are on your exercise journey, a personal trainer may be just what you need to finally reach your fitness and weight loss goals.

Here are some details on how our personal trainers Toronto can help you achieve your goals fast and maintain it so that you can keep off that BELLY FAT or WEIGHT  for a lifetime…*

Our FBX  Fitness & Fat Loss System is designed to combat these four issues mentioned above. It’s a program designed to show you how to burn fat and sculpt the body while causing the afterburn effect so that your fat burning doesn’t stop once your training is done, it continues to burn fat once you leave.*

“Afterburn” or what’s is commonly known as excess post-exercise oxygen consumption or “EPOC.” is the state of heightened metabolism that takes place after a vigorous workout when a level of intensity is maintained. Scientific studies show that It increases the metabolic rate for 38 hours so your burning extra calories after your workout.*

​Do I need a personal trainer to lose weight

If you’ve been exercising consistently for several weeks or months and aren’t losing weight or reaching your goals, hiring a trainer may be a good choice. … Teach you how to lift weights and do other exercises: Too often people focus on cardio to lose weight, but you need strength training and core training as well.

Some want an individualized program so they can lose weight or get in shape while others simply need to be held accountable for their workouts. Wherever you are on your exercise journey, a personal trainer may be just what you need to finally reach your fitness and weight loss goals.

Motivation comes from all kinds of places, both internally and externally. You may have some intrinsic reason to exercise, such as wanting to be healthier or to get off your high blood pressure medication.

But, you also need extrinsic motivators to keep exercising such as wanting to lose weight to look better in a bathing suit or for your high school reunion. A personal trainer can become that motivator.

In fact, a study by Winget al. (1996) compared the results of a small group (3-4 clients) appointed a personal trainer to a control group with only minimal supervision. Those appointed a personal trainer had better adherence (84% vs. 69%) to the exercise sessions during the 24 weeks.

How much weight can you lose with a personal trainer?

The importance of personal trainers has been confirmed in several studies. Ratamass et al. (23) compared people trained by personal trainers to people working out on their own. Results revealed that both Strength Gains and Ratings of Perceived Exertion scores were significantly higher in people who worked under the guidance of a personal trainer. Similar results were seen in studies by Maloof et al. (17) and Mazetti et al. (18).

Earlier studies that have used individually supervised training in moderately trained subjects have shown increases in leg press strength of 26 and 30% after 19 and 12 weeks of resistance training, respectively (521).

This recent study Storer et al. showed that there were significant improvements in strength gains and muscle in the personal trainer supervised groups compared to the unsupervised group. Only the personal trainer group showed improvement in aerobic fitness.

Lastly, the most recent study Dias et al., showed that working with a trainer has lasting effects. For example, teaching trainees what weight they’re able to lift, which can improve your long term gains in strength and muscle.

In a review entitled “Why Do Individuals Not Lose More Weight From an Exercise Intervention…,” the investigators suggested it was primarily due to low doses of prescribed exercise.

The minimum amount of extra physical exertion that we should expect to prevent weight gain is “200–300 min per week” minimum. 

This is a level that can at least help maintain our weight, according to the U.S. Department of Health and Human Services Physical Activity Guidelines Advisory Committee.

For significant weight loss, however, the committee prescribes closer to a minimum of 450 minutes a week, or more than an hour a day. Note that these times are for moderate-intensity activity, such as walking. For a vigorous activity like running or rapid cycling and FBX training, exercise duration can be cut by more than half.

For those who started obese but slimmed down and are attempting to prevent weight regain, one analysis estimated a threshold of eighty minutes a day was necessary. This falls into the daily sixty-to-ninety minute’s range suggested in one systematic review, which is what an earlier version of the Dietary Guidelines for Americans recommended.

The number on the scale isn’t the whole story. When individuals were put through four months of strength training, they didn’t achieve any significant weight loss. They did, however, lose about eight pounds of body fat! The reason that weight loss didn’t register on the scale is that they gained about seven pounds of lean body mass.

Based on averaging together a dozen or so studies, it might take three months of about three hours of aerobic exercise a week to take an inch off our waists.

So as we spoke about previously, working with a trainer improves results, and FBX style workouts have shown to double the results in half the time. 

Workouts require about 40 percent less of a time commitment, so FBX participants accomplish in about an hour and a half a week what takes regular workouts closer to two and a half hours.

FBX workouts include movements that have been proven to burn the most calories and achieve more significant results. Because the metabolic cost of an exercise correlates directly to the amount of muscle worked, we include multi-joint exercises whenever possible.[3] Involve more muscle, and you consume more energy.

We also use tricks like lowering the weight as slow as possible, which has been shown to have a significant impact on energy expenditure.[2]

Better yet, excess post-exercise oxygen consumption (EPOC) raises dramatically. EPOC, often referred to as afterburn, measures the energy expended to return your body to its normal, resting state after a workout (9). 

We maximize EPOC by performing workouts that include things like circuit training or supersets. This type of training has been shown to have more significant effects on the magnitude and duration of EPOC than traditional forms of strength training.[7][8

On average, you’ll drop 1 to 2 pounds a week, seeing noticeable results in three to six weeks. So in other words, the longer you train the more weight you’ll lose.

Is this the right program for me?

This program is for anyone who wants to start taking the right steps to change their life. Does that sound like you because if it is, I have great news!

A Better You creates a scientifically designed, fast and efficient workout (only 45 minutes), that is customized for you and your weight loss and fat loss goals.

Whether you’re a beginner or advanced exercise practitioner our personal trainers Toronto will have a program right for you.

What are the workouts like?

I have, to be honest – it’s going to be a challenge. But our personal trainers Toronto will create workouts according to your fitness level.

They include conditioning, weight training, cardiovascular training, metabolic training. We also use a variety of equipment including TRX, barbells, dumbbells, Bosu, plates, med balls, sleds, and ropes to name a few.

How many calories does a personal training session burn?

The energy cost of an FBX style workout has been estimated to be 7 kcal/kg/hr10. That averages to around 600 calories per hour for an average 180-pound male. Not too, shabby.

But remember: The more muscle you build, the more energy your body burns at rest. That’s why lifting weights to build lean muscle should be at the top of your to-do list, regardless of your physique goals

How many times a week should you see a personal trainer? 

For the best results possible you need to come a minimum of 3 times per week. Three times per week has been shown to be the “magic number” for the most benefit.

Training for Fat Loss

Studies show it might take three months of about three hours of aerobic exercise a week to take an inch off our waists.

For significant weight loss, however, a minimum of 270 minutes a week for a vigorous activity like running or rapid cycling and FBX training is what’s prescribed.

If your goal is to lose body fat, you should be working out three to five times a week. One to two of your sessions should focus on strength training to build muscle mass. The rest of your training sessions should focus on cardiovascular exercise.

These sessions can include circuit training and exercises that alternate between intensities. For example, you can make Monday and Wednesday strength training days with the other three days of the week dedicated to cardio.

Lean Muscles

Hitting the gym twice a week is fine if you’re looking to preserve the muscle mass you’ve already built, but if elongating those muscles is your goal, you may need to rethink your current exercise regimen.

The Newbie

If you haven’t exercised in a long time or have never worked out before, make meeting your trainer two to three times a week a priority. This type of regularity ensures that you are developing the proper form when exercising, prioritizing your fitness as a commitment, and working out enough to see progress.

Since muscle memory is powerful, you don’t want to develop bad habits when you’re in the gym on your own. These bad habits can hinder your results and lead to serious injuries.

Scheduling regular training sessions also eliminates any excuses for not going. After two or three months of working out regularly with your trainer, you might choose to reduce the number of sessions or shift focus to different goals or styles of training. The most important thing is that you feel confident about your decision.

Training for an Event

If you’re training for an upcoming event, building muscle, strength, and flexibility targeted for the event is critical. 

Working out with a personal trainer in the weeks prior to the event prepares you both mentally and physically. Depending on your current levels of fitness, your trainer will recommend a number of training sessions to help you achieve your goals.

For instance, if you’re training for an endurance road race, you may have three to four days of running with one to two days of gym work, which could be a mix of weightlifting and light cardio.

However, if you’re training for something like a Tough Mudder or Spartan, then the focus of your sessions should be adjusted accordingly.

 How long does it take to see results from personal training?

The results you’ll see with a trainer depend on the time invested per week and the goals themselves. While noticeable results in muscle mass and fat loss could take up to four weeks, most people see an increase in motivation, enthusiasm and energy from the get-go.

Provided you follow a customized FBX meal plan, on average, you’ll drop 1 to 2 pounds a week, seeing noticeable results in three to six weeks.

How much does it cost for a personal trainer to come to your house?

For one on one personal training at home, the personal training sessions cost $65 to $95 or more hourly.

We also offer couples personal training so Have your friend or partner improve the efficiency of your workouts by making them more fun and dynamic. The couple’s personal trainer prices are from $85 – $105 per session.

How long should you keep a personal trainer?

There are several factors that determine how long you should work out with a trainer.

And while everyone has a different set of goals, these factors can be broken down into Fitness goals, Skill Level, Cost and Availability.

If you recently started exercising, meeting with your trainer up to three times a week for a month is a realistic goal. Make sure your sessions are equally spaced throughout the week to give your muscles a chance to rest.

Do personal trainers help with diet?

Fitness and nutrition naturally go hand-in-hand, and personal trainers are often asked for their advice on how clients can boost performance, lose weight, deal with a chronic health condition, lower potential health risks, and get adequate nutrient intake.

You can’t outrun a bad diet so what to eat must be addressed. FBX customized meal plans are available for purchase to help you achieve your goal as fast as possible.

When can I start?

A Better You starts today! Plus it is backed by my acclaimed 100% money-back guarantee – you see no change we see no money. What do you have to lose? That’s how confident I am that our personal trainers Toronto training will be extremely effective at changing your life!

We are only offering in-home personal training right now.

If you want to start achieving A Better You this program is for you.

Remember it’s backed by a 100% money-back guarantee

Want to see how well it works first hand and for free?

Enter your contact info below, and we will contact you and schedule your free Body Diagnostic Consultation and Personal Training Session(valued at $227).

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