Training methods by julian Erns

The best personal trainers in central London

by Central LondonExercisepersonal trainer

There are several highly acclaimed personal trainers in Central London who have built strong reputations for their expertise and results-driven approach. Here are a few top contenders:

1. Matt Roberts: Known as one of the leading personal trainers in London Matt Roberts has worked with numerous celebrities and athletes. He offers personalised training programs nutritional guidance and lifestyle advice. His gym is located in Mayfair.

2. Dalton Wong: Founder of the TwentyTwo Training studio in Kensington Dalton Wong is renowned for his holistic approach to fitness. He combines strength training nutrition counselling and mindset coaching to help clients transform their bodies and achieve optimal health.

3. Embody Fitness: Located in the heart of the City of London Embody Fitness is a state-of-the-art training facility known for its tailored programs and expert trainers. Their team of specialists focuses on delivering high-intensity workouts nutrition coaching and sports therapy to help clients reach their fitness goals.

4. Harry Jameson: Harry Jameson is a personal trainer and performance coach who works with high-profile individuals and executives. He specialises in transforming both body and mind offering customised training plans nutritional guidance and stress management techniques.

5. Ultimate Performance: With multiple locations in London Ultimate Performance is a global fitness brand known for its intensive training programs and exceptional results. Their team of personal trainers is highly experienced and dedicated to helping clients achieve their fitness goals.

6.Tempo Performance was founded by Head Personal Trainer and Founder; Julian Ernst. His theories were created from years of research with precise tried and tested methods from his results-based approach to training.

‘We are here not to sell you a dream, we are here to make your goals into a reality

Julian has addressed obstacles from previous generations of advanced, complex training methods and simplified these methods to achieve your personal goals.

Whether you are a bodybuilder preparing for competitions, an individual with a general interest in keeping fit, or an athlete looking to increase your strength or power output – we bring out the very best results that your genetic profile can achieve. Julian’s clients come from diverse backgrounds with various levels of fitness and achieve their goals through the results-proven methodology.

Julian has developed as a Personal Trainer/coach due to his drive and ambition to help people like you achieve your goals – from working with elite sportsmen and women, models, to individual clients who want to transform their mind, body, and state of fitness.

It’s important to note that personal training experiences can vary, and what works well for one person may not necessarily be the best fit for another. It’s always a good idea to research each trainer, read client reviews, and potentially even schedule a consultation or trial session to find the best personal trainer in Central London for your specific needs and goals.

How to look for a Personal Trainer in Central London?

How to look for a Personal Trainer in Central London?

by with No Comment Central LondonGympersonal trainer

Looking for a Personal Trainer, it can be quiet looming. As starting in a new gym the membership team will most likely just forward you to a Personal Trainer who is most readily available not best suited for you. It almost likes shopping ”Don’t buy the first Item you see !!”

 

What to Expect from an exceptional Personal Trainer in Central London:-

  • Knowledgeable by educating yourself and themselves also willing to share their knowledge alongside having a Growth Mindset.
  • Perform an Assessment to try to understand your current stage of health + fitness.
  • Focuses on your Progression physiologically and psychologically for your Short / Medium / Long Term Goals
  • Listen to you and earn your Trust
  • Have Client Results
  • Include Nutrition
  • Being able to show Motivation when needed.
  • Have some sort of Personality, not just a textbook standing.
  • Looking like they actually work out.

What type of Trainers do you need to avoid?

The Hard-ass

This trainer just wants to make you feel sick and immobile, so you won’t be able to move the next day. Not paying attention to are your biomechanically or physically ready for that exercise.

E.g., are you a beginner trying to perform a Barbell Back Squat on your first training session? YES/NO

Can you perform a BB Back Squat with the correct form? YES/NO (cues- can you sit on your calves, on lifting/concentric phase does your shoulder lift first, knees not caving in)

If ‘NO’

Run!

The Workout selfie Guru

This person has no experience with working with a client but they are spectacular great at taking a photo of themselves pumped and posting with a good Instagram filter. They have been around for 5 years + and there is no post of results of clients. As this may show that they aren’t a great fitness trainer. As most fitness trainers online, have a pre-packed program for their online programs which does not take into account the individual’s goals and needs.

What to expect on feeds:

Males: Showing all their veins from head to toe and with their 20-inch arm developed in 6 months selling their secret arm program …. With no results except themselves?

Females: To be taking picture of their booty over 3 times a week … just to get a following you go back 5 years and booty still looks the same? Program must be working!!!

+ Trying to sell you their butt blaster program and their specially crafted booty bands to get the enormous booty you been waiting for!! With no results of other clients?

The Therapist

This person will care a great deal about you, will be great at conversation, progress will be very slow and if any. You might just be with them because you feel they are a genially a good friend. When it’s time to push your body, they will take a relatively super slow approach.

e.g., if you wish to add 10kg on your squat they will recommend something in the lines of 8 months to a year of training for strength

(with a current squatting max of 87% of body weight)

‘Which is Real Slow for a beginner focusing on strength’

 

What other Red Flags to see if a Personal Trainer is right for you?

  • Continuously late
  • Over booking your session
  • Cancels session without a 24h notice
  • Smells bad
  • In session Eating a Meal
  • Using the same program- are they using the same program on yourself as other clients for a 70-year-old, 38 women who is pregnant, 24-year-old looking to gain muscle and an obese 36-year-old trying to lose weight?
  • Ignoring – is your Personal Trainer talking to others in your session, looking on social media, texting, are they disengaged from the session?
  • Not Education yourself or themselves  :-

1) Have they passed their Certificate and that’s it?

2) Are they into training science?

3) Has training philosophy evolved?

4) Do they ever provide you to a why you are doing their session?

 

How to choose a Personal Trainer ?

  1. Talk to a range on Personal Trainers
  2. Research Trainers  (check reviews/Results/Philosophy) 
  3. Take up a free Trial session/s
  4. Find out how you can be helped
  5. Are they suitable for your needs
  6. Compare the trainers journey plan for yourself
  7. Weigh out the Positives to Negative and adaptability
  8. Dose their cost match their Knowledge/Results/Character
  9. Find out What your PT goals are they Fitness or health Related ?
  10. Make a decision.

 

When to implement changes to Training Methods / Repetition Ranges / Exercise Variation

When to implement changes to Training Methods

by Exercisepersonal trainer

Why are different Training Methods / Repetition Ranges / Exercise Variation important?

To support adaptations to occur in a positive matter by re-stimulating the muscle at the right time and intensity to continuously progress + adapt by limiting plateaus towards the Short term goals: 1 – 4 weeks Medium term goals: 1 – 2 months Long term goals: 6 month – 1 year. 

Example of training notes:-

–Week 1: 3×10 Back squat mid stance at 100kg at TEMPO 4010 2mins rest

RPE:  Set 1: 8/10 Set 2: 9/10 Set 3: 10/10

–Week 2: 3x10 Back squat mid stance at 100kg at TEMPO 4010 2mins rest

RPE:  Set 1: 6-7/10 (increase weight to 110kg) Set 2: 9/10 Set 3: 10/10

–Week 3: 3×10 Back squat mid stance at 110kg at TEMPO 4010 2mins rest

RPE: Set 1: 9/10  Set 2: 10/10 Set 3: 10/10 (7 reps achieved)
–Week 4: 3×10 Back squat mid stance at 110kg at TEMPO 4010 2mins rest
RPE:Set 1: 10/10 Set 2: 10/10 (7 reps) Set 3: 10/10 (5 reps)

 

Note: Once reversibility starts and progression stops. Plateau start to occur and you stop adapting in a progressive manner. As weeks 3 and 4 show.

–What needs to be done?

You need to change exercise/variation or training method or rep range

–When does change need to occur?

A change needs to occur the week before a plateau occurs

–Why?

To allow for consistent adaptation and progression which will limit reversibility.

-How do know when you are going to plateau?

Do a ‘Dummy Run’

Do the same exercise/rest/set only progress weight and see how long it takes to plateau on the exercise.

e.g., On week 4 a plateau occurred, start to change the exercise/variationor training method or rep range for Week 3.

Note: As you progress through from beginner to advanced more change will need to occur more frequently.

What can affect how quickly a Plateau occurs?

– Recovery
– Neurotransmitter Dominance
– Stress level
– Nutrition  
– Level of Trainee Beginner/ Intermediate/ Advanced
– Exercise execution 

Notes: 

Changes need to occur every to 1 – 6 weeks depending on your goal.

 

Health benefits of a Low Carbohydrate Diet

Health benefits of a Low Carbohydrate Diet

by with No Comment Dietpersonal trainer

A low-carb diet approach has been around since the ’70 s since Dr Atkins brought out his first low carbohydrate diet book. In this era, there was a lot of assumptions going on that ‘too much fat is bad for you’ ‘all that saturate fat will contribute to a heart attack’

Since then there have been boatloads of data and research to show that low-carb diets are not damaging for cardiovascular health, but they are beneficial. (Bhanpuri, N.H. et.al 2018)

Such benefits also are suggested from Ohio State University Center and Translational Science:

‘’Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss’’ [2]

The experiment involved 16 adults’ men and women between 21 and 65 years of age with having Metabolic syndrome defined to have 3 or more of the following characteristics:

(a) waist circumference > 102 cm (40 in) in men and 88 cm (35 in) in women

(b) triglycerides ≥ 150 mg/dL

(c) HDL-C < 40 mg/dL in men, and < 50 mg/dL in women

(d) BP ≥ 130/85 mmHg; and (e) fasting glucose ≥ 100 mg/dL

It was a randomized crossover trial. (credible)

Following each diet for 4 weeks a low-carb, moderate carb and high carb diet. With 2 weeks reset period (where they returned to their ‘norm diet’).

In all 3 diet’s Total Calories and Protein remained equal. Fat and Carbs is what changed between diets. As seen below:

 

After the first 4 weeks on the low carb diet 9 out of 16 participants no longer met the criteria for metabolic syndrome compared to 3 after moderate carb diet and only 1 person after high carb diet.

Results:

-No changes in Blood pressure or fasting insulin between diets.

-Glucose level were lower on a low carb diet.

-No change in Fat % or Waist Circumference.

-Positive improvement in metabolic syndrome markers and cardiovascular risk factors from low carb-diet which were:

  • Small dense LDL to Larger particles
  • Decreased Triglycerides
  • Increased HDL-C

Biggest improvements were on the Low carb diet.

The study delivered by Richard D Feinman (et.al 2006) suggests that Metabolic health can improve even when weight loss is absent [3].

Also as most people seem to believe that obesity is most often than not to be the blame for the cause of type 2 diabetes, MS, PCOS, non-alcoholic fatty liver and more but in reality anybody can develop these diseases doesn’t matter on weight or fat % .

 

So what does this tell us?

That metabolism and carbohydrate sensitivity is way more important.

 

Jeff Volek, PhD said:

‘’There’s no doubt that people with metabolic syndrome and type 2 diabetes do better on low-carb diets, but they typically lose weight and one of the prevailing thoughts is that the weight loss is driving the improvements. That was clearly not the case here,”

“Our view is that restricting carbs even without weight loss improves a host of metabolic problems. Obviously, quality of diet matters because quantity is locked down in this experiment.” [4]

 

Now Nutrition and health authorities are starting to acknowledge the undeniable results of carbohydrate restriction for improving blood glucose management, diabetes and more.

 

Tempo Performance Thoughts:

We believe everybody is unique. As everything is dependent on your genetics, DNA markers in your blood and your environment. As we have people on a low-carb approach achieving astonishing results from 5.0 mmol/L to 2.0 mmol/L of triglycerides. Then some people on a low fat approach having the same great results because they don’t express PPARG gene (helping regulate fatty acid storage).

 

References:

[1] Bhanpuri, N. H., Hallberg, S. J., Williams, P. T., McKenzie, A. L., Ballard, K. D., Campbell, W. W., McCarter, J. P., Phinney, S. D., & Volek, J. S. (2018). Cardiovascular disease risk factor responses to a type 2 diabetes care model including nutritional ketosis induced by sustained carbohydrate restriction at 1 year: an open label, non-randomized, controlled study. Cardiovascular dialectology, 17(1), 56. https://doi.org/10.1186/s12933-018-0698-8

[2] JCI Insight. 2019;4(12):e128308. https://doi.org/10.1172/jci.insight.128308.

[3] Feinman, R. D., & Volek, J. S. (2006). Low carbohydrate diets improve atherogenic dyslipidemia even in the absence of weight loss. Nutrition & metabolism, 3, 24. https://doi.org/10.1186/1743-7075-3-24

[4] https://news.osu.edu/low-carb-diet-may-reduce-diabetes-risk-independent-of-weight-loss/