2 September 2015
Fraser has been a member of BS7 gym since 2011 and has made steady progress in his training, however with some significant life events on the horizon he decided to enlist the help on a BS7 gym Personal Trainer to achieve his goals.
Frasers’ current goals (generally centred around Captain America) broadly speaking were to lose body fat and improve his muscle definition, having spent time previously working on increasing his overall muscle mass. Fraser committed to a block of 10 PT sessions with the aim of undertaking one supervised PT session per week and three unsupervised sessions, all of which would be no more than an hour in duration from starting the warm-up to finishing the cool down.
With all this in mind Fraser and his Personal Trainer Gary agreed to use the first four weeks to try and further increase muscle mass and then switch tactics for the remaining six weeks to prioritise fat reduction and improving definition.
Having had the initial consultation and established goals and general plans of action, agreeing the structure the next 10 weeks would take and why, the next (first formal) session was booked for the following week and would commence with measuring and recording some body stats including skinfolds and body fat, segmental circumferences and weight.
Basic nutrition guidelines were then established to aid in the formation of positive eating habits and help maximise the results of the gym sessions. The first training cycle basically consisted of two programmes which would be completed on consecutive days followed by a rest day, repeated, then a two day rest.
Each programme contained five compound exercises (big multi-muscle, multi-joint exercises) to train the entire body in each session, performing four sets of 10 repetitions with the appropriate recovery and load.
After four weeks of this training the initial body measurements were repeated and showed the following:
- Body weight increased by circa 2kg, while body fat reduced by a total of 2% of body weight, or a 10% reduction in starting fat.
As body fat had decreased while weight increased it indicated the weight increase can be attributed to an increase in muscle mass. This was a great result, especially considering the lengthy training history (mainly using split programmes) of the client centring on muscle building, to add a significant amount of muscle in this short time is pleasing.
It will be very interesting to see how things go in the next phase of training which is focused on fat reduction and improving definition.
Look out for the next up-date in the BS7 gym e-zine.