Hi Everyone, We are Personal Trainers working in Brussles, We are a team of 3, Viktor, Yung, and myself (Robin).
Our mission is to help as many people as we can with their fitness and general well being, this could be losing a few dress sizes, or getting in shape for a sports even, or simple keeping yourself fit to be more productive in your daily life.
We are a team of highly experienced and qualified personal trainers, we have helped handred of clients with their goals, our trainers incl olympic level athlete and notiaonal level coachs. Most importantly we walk the walk before we can talk the talk.
We can help you with:
-Nutrution & Supplement (Biosignature)
-Sports specific training (ie. football, hockey, tennis,...)
-Body Transformation (losing up to 2kg per week)
-Self-defence (Judo) (National coach, olympic competitor, Black belt)
If you are interested in working with one of our coach please contact us.
(Strength conditioning, Structure Balance & Bio-mechanic, Biosignature, Body transformation)
Speaks: English - Dutch
Brussels & Antwep area
(NLP, Selft-Defence(Judo), Olympic Athlete, Fitness training, Life coaching)
Speaks: English - French
Web: www.davidlloyd.be/ (Working @ David Lloyd Club in Brussels)
Online Coaching for Expatica Readers ONLY, email me for more info
Speaks: English - French
Location: Sydney Australia
A quick tip to people who is or planning on doing a diet. Do NOT go what I call "cold turkey" for example, cutting out ALL sources of carbohydrate on your first day of diet. Unless you have Had success with it before otherwise you are setting yourself to fail. Take small or even smaller steps, it could be as small as by Just having a high protein breakfast once per week. I had clients who have lost 800g of fat in 3 weeks just by doing that.
Hi, thanks for the tip!
For women who is planning to become pregnant in the next 1 or 2 yrs. it is ideal to follow a gluten free diet with high dosage of multivitamin and fish oil (high DHA value) this will make your kid a "super kid"
http://euro.cpoliquin.com/?Click=2121 Highly recommand using Poliquin's supplement top quality
If you are looking for a supplement to take which will help you to recover and build muscle without the side effect of "weight gain" it would be BCAA (Branched chain amino acids). They are the building blocks of muscle tissue, and no calories like protein powerders do.
According to top strength coach Charles Poliquin you should take between 20g-30g per training session. or 0.4g x body weight. i.e. 50kg x 0.4g= 20g (BCAA) http://euro.cpoliquin.com/product_p/7268.htmClick=2121
How to train efficiently in a gym.
1) Know your main goal: strengh, muscle mass, fat loss...
2) Exercise selection. Fancy exercises do not always work better. i.e when training to improve biceps definition, a body weight chin up is ALWAYS a better choice than a 2kg biceps curl standing on a BOSU ball. I hope your all get the idea.
3) As a rule of thumb, the loudest person in the gym who is trying to "correct" everyone usaully knows the least.
4) Where do you seek advice? Find a trainer that ACTUALLY gets results for their clients i.e. the client is visibly slimer or bigger, stronger or has better endurance.
"I have been doing spin class 3 times per week for over 6 months now, why can't I lose any more than 3 kgs? "
Spin class/ long distance running... will initially make your body lose fat/water/muscle mass, which is the few kg you see come off within a few weeks of you starting training.
However I am sure we have all heard this "I have improved my running from 10min to 50min within 2months..." Well done, but you are not losing any more fat...
Cardio training can be adapted very quickly by our body. In order to keep the fat loss going we need to constantly stimulate our body. This makes cardio ONLY training a bad choice for long term fat loss.
On top of that cardio puts a lot of stress on the adrenal gland which in turn releases cortisol. Cortisol is a hormone and involved in fat regulation and for the fat you see just around you belly button, so if your belly fat is the LAST part you need to lose, then running is the NOT the answer to it.
Many would say "if i do JUST weight I can not get my heart rate up". Well rule our the following points:
1) How much weight are you lifting? is it too light?
2)How much rest are you taking? 5min? or 30sec?
3)What exercise are you using? Biceps curls or Chin ups?
4)How long have you been using the same program? less the 4 weeks or more than 2yrs ?
At the end of each set, if you follow those simple rules, your heart rate should be elevated.
If you are worrying about NOT being heart healthy, I can assure you that if your weight training is done properly you will meet all guide lines of cardiac health. and LOOK amazing at the sometime...=)
Magnesium It is a very handy supplement for most of us. is you have had experience of muscle tears and cramping on the RIGHT side of your body, magnesium if your friend.
High dosage of magnesium for a period of a 1-2 months will not only reduce your risk of injury but also improve your sleep quality if taken 15-30min before bed time.
Here is the one I use: http://euro.cpoliquin.com/product_p/7442.htmClick=2121 works very well for both sleeping aid and sports performance
04/10/11 - 15/12/11
To be continued ....
increase the QUALITY of you're repetition before you increase the load on the bar. lifting heavier load is ONLY a way to stimulate muscle growth but is NOT the only way. trust me i see many people doing poor quality repetitions, in long term it will prevent them achieving good result.