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Benefits of having a Personal Trainer

personal training in ipswich

Benefits of having a personal trainer

Personal trainers are not just for stars and athletes. Everyone can benefit from working with a trainer.
Personal training is truly an investment in one’s own health and well -being.
So why can you achieve more with a personal trainer?

James Flatman is a fully qualified personal trainer and owner of Fitness Team Ipswich, and he has shared his views on the benefits of having a personal trainer.

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Motivation: It is important not only to help you develop your own personalised goals but to also develop a realistic and achievable plan to attain these goals.

Develop a personalised program: With years of experience and qualifications in a range of fields, I will find the most effective way to help you achieve your fitness goals.

Nutrition: My aim is to provide my clients with sensible advice with their nutrition and dietary habits.
Too few have enough knowledge in nutrition, and with such a crucial part to play in your health and well-being, I will help to develop a plan of attack to fight that stubborn fat and build lean tissue.

Proper technique and form: As more and more people take up physical activity and join gyms, I see more and more magazines, websites, and posts raving about the latest craze in the fitness industry. This leads to more gym enthusiasts and weight lifters trying their hand at new moves, and taking on new challenges.
This is all well and good, however, but can you truly master these new and exciting techniques and movement patterns from a magazine diagram, or a speedy online demonstration?
It is my job to ensure every client learns how to lift effectively and safely, getting the best out of their exercise program.

Sports specific training: Even a recreational athlete can improve performance in their sport.
It is my job to study body movements and patterns, and therefore I know the best exercises to help you develop strength, power, speed, endurance, reaction and agility.

Results: We all know how hard it can be to achieve the results you’re looking for on your own.
As a trainer, it is my job to allow you to do exactly this.
Each person’s sgoals are extremely personal. Whether it be weight loss, injury rehab, or performance enhancement, I will develop the goals that will lead you on the path to success.

If you feel you could benefit from having one to one personal training sessions to better your fitness levels or learn new skills, then contact us to BOOK a FREE consultation with James and discuss a Package that will suit your needs.

Visit our personal training page for more details on prices.

New Fitness Team Ipswich Bootcamp Dates

Bootcamp news in ipswich

NEW FITNESS TEAM IPSWICH BOOTCAMP COURSE DATES:

09/07/18 – 02/08/18

06/08/18 – 30/08/18

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* Do you live in the Ipswich area?
* Are you seeking a new challenge?
* Do you love getting the most out of your training?
* Do you prefer training in an outdoor environment?
* Or are you simply bored of training by yourself?
Then come and visit us at Fitness Team Ipswich Bootcamp. Your 1st session is FREE! 

Bootcamp is a military style outdoor group workout designed to improve Cardiovascular fitness, increase lean tissue, reduce body fat, and help shed a few of those holiday pounds, while of course adding that fun and excitement back into your workout.

Fitness Team Ipswich Bootcamp sessions will challenge every muscle in the body using the environment, your own Bodyweight, and various equipment such as:

  • Tyres
  • Ropes
  • Kettlebells
  • Sandbags

Group training is a great way to stay motivated, with a combination of team events, partner work, and solo races. It’s also the perfect way to meet new people.

Either sign up to one of our courses for a longer commitment, or pay as you go.

Sessions are 45 minutes and are held at Ipswich Sports Club. For more information or to BOOK your place onto one of our courses please visit our Bootcamp page.

Call 07792599433 NOW to BOOK your FREE session!

4 Week Fitness Packages

Screen Shot 2018-02-01 at 11.03.29 Fitness Team Ipswich 4 Week Fitness Packages are back!

Summer is finally here, and holidays are around the corner!
* Whether by the pool or on the beach *
* Enjoying outdoor activities with family and friends *
* Or preparing for a fitness challenge *
It’s time to re-energise, motivate and prepare yourself for a summer of fun.

Introducing our 4 Week Fitness Packages, a personalised training programme designed to ease you into a new exercise regimen or to give your current training plan a kick and break through those stubborn plateaus.

All fitness levels are welcome and depending upon the package your opt for, you will train between 4-5 times per week.

The 4 Week Fitness Package is a perfect way to address any new goals, whether short-term (as simple as sticking to a new fitness programme), or long-term goals (competing in one of this year’s Tough Mudder events).
This package could be a gateway to becoming someone you never dreamed you could be, and achieving things you never thought could be done.

The first and last session will be a fitness assessment focusing on body fat %, weight, waist and hip measurements, cardiovascular endurance and muscular strength.
The one to one sessions in between will be tailored to your specific needs, whether building core stability, flexibility, improving posture, increasing strength, or conditioning your body for a specific sport.

We will also provide any guidance you may need on nutrition, and help advice you on how to follow a food diary.

The 4 Week Fitness Package combines the one to one approach with our outdoor military style Bootcamp sessions. Working as a group, these high intensity sessions will add a bit more fun into your training programme and focus on improving your cardiovascular fitness and strength using a variety of equipment, such as, sand bags, tyres, kettle bells, ropes and more.

4 Week Fitness Package Prices: Prices include guest fees for Ipswich Sports Club.
Silver:    8 PT sessions (2 per week) plus Bootcamp            £240.00 (£200 ISC Members)
Gold:     12 PT sessions (3 per week) plus Bootcamp           £325.00 (£275 ISC Members)                                                                                                                                                                               

Course Dates:

09/07/18 – 04/08/18

06/08/18 – 01/09/18

Each session will be held at Ipswich Sports Club on Henley Road, and will last for 45 minutes.

One to one sessions can be pre-booked up to a month in advance once the course is booked and paid. If rescheduling any one to one sessions, cancellations must be made at least 24 hours in advance or you may lose the session.

Bootcamp sessions are at set times (Mondays and Thursdays at 6pm) and can not be rescheduled.

All sessions must be completed within the 4 week period, otherwise you may lose any outstanding sessions.

*Visit our bootcamp page for further details on Fitness Team Ipswich bootcamp courses.

To BOOK a FREE consultation or to BOOK a 4 Week Fitness Package, please CALL James Flatman on 07792599433 or email us on info@fitnessteamipswich.co.uk

For more information about Fitness Team Ipswich Personal Training please visit our Personal Training page.

The 5 Best Ab Exercises Ever!

We’re all looking for that chiseled stomach to show off at the beach, but is what we’ve always been told the right way to go about it?
According to Men’s Health magazine, it takes more than 22,000 crunches to burn a pound of belly fat.
So you’ll never crunch your way to a flat stomach or six pack abs. What you crunch your way to is a pain in the neck and lower back!
Solution? Give them up and try these 5 amazing Core exercises.

#1 – The X-Body Mountain Climber
This is my favourite. Perform in Push Up position (keeping alignment from head to toe), bring one knee in towards your opposite hand whilst keeping your foot off the floor.
The key is to keep your abs braced hard whilst maintaining shoulder stability – DO NOT LIFT YOUR BUM IN THE AIR!

#2 – Fast Mountain Climbers
This will burn! Starting in push up position, bring your right knee in towards your chest with the foot on the floor. As quickly as possible switch to the left leg, running your knees in towards the chest alternately.

#3 – The Spiderman Climb
Starting again in push up position, bring your right foot outside your right hand (keeping your hips low) lunging the knee outside your elbow. Return to the starting position slowly, keeping your shoulders still. Perform on the opposite side.
You will literally look like spiderman.

#4 – The Inchworm
This is a slower exercise, but it works. Start with your hands in front of you on the ground and your legs straight with your knees slightly bent. Your bum is sticking up in the air.
Now slowly “walk” your hands out until you feel a slight stretch in the abdominal wall.
Then slowly return to the starting position. Awesome!

#5 – The Swiss Ball Rollout
Last but certainly not least! First, grab the correct size ball:
55cm: 5ft – 5ft 6
65cm: 5ft 7 – 6ft
75cm: 6ft +
Kneeling in front of the ball (keeping alignment from your head to your knees), place your hands towards the top of the ball and slowly fall forward from the knees, rolling your arms down the ball. Hold as you feel a stretch in your abdominal wall and slowly pull yourself back to the starting position.
Avoid letting your hips dip in the end position, also avoiding your bum sticking out throughout the movement.
OUCH!

These are much better than endless backbreaking crunches, creating shoulder stability, improved flexibility, and increased core strength.
These are just a select few of the exercises you’d expect to perform in my Bootcamp sessions.

How to build lean muscle in 8 weeks

As summer time is just around the corner, it’s time to hit the gym. We all want that perfect beach body but sometimes it doesn’t matter how hard we train or how well we diet, sometimes we just can’t seem to get there.

Well, with just a few hours in the gym over the next 8 weeks, you could build some lean and shed 3% body fat.

The term muscle building means to work your muscles against a resistance to form tiny tears in the muscle fibres that heal bigger and stronger than they were before. This is done through heavy weight training.

Building muscle is also a very effective way of burning fat as your body burns calories from your fat stores simply by sustaining the extra muscle that you carry.

Below is a strength continuum that should give you a good idea to how hard and how heavy you should be training.

Strength continuum

As you can see, in order to build muscle you must put your muscles through a very hard resistance. The heavier the weight, the more muscle fibres will be called into action, thus more of the muscle will heal bigger and stronger as we discussed previously.

Training principles

There are many different types of weight routines but if you’re looking to seriously bulk up, then there are two workouts that you need to try.

The first workout is called 5×5 where you would perform 5 sets of 5 reps.

Where most guys work around 3 sets of 8-10 reps with say, 80% of the muscles called into action, this workout forces you to perform 25 reps at 90-95% of your maximum, thus building more muscle.

The next workout is a classic and for good reason. Superset workouts are some of the most brutal routines in the gym.

Supersets are where you take two exercise and perform 6-8 reps of the first exercise and then perform 6-8 reps of the second exercise straight after without rest. For example, you would take a dumbbell chest press and a one-arm row. Perform 6-8 reps of the chest press and go straight into 6-8 reps of the one-arm row. You would then rest for 1-2 minutes and repeat the second and third sets.

I will usually perform two different types of superset routines.

The first is where I work on opposite muscle groups where I would take a chest exercise and a back exercise. The idea behind this is that when I finish the chest exercise, I’m resting that muscle while I work my back, but my heart rate stays high. Therefore the workout is also aerobic.

The second routine is where I work the same muscle in the set but I take a compact exercise and an isolation exercise. For example, a chest press and a chest flye. The idea behind this is that you work the muscles a lot harder whilst also getting an aerobic workout.

Give these workouts a go and see how you get on. Try one for 3-4 weeks and move onto the next. I guarantee you you’ll see a massive increase of size and strength.

Don’t over do it

Make no mistake, muscle building is not easy. It takes a lot of commitment, determination and knowledge. However, don’t think that it involves spending hour upon hour in the gym everyday for the rest of your life.

Each weights programme should last no longer than 1 hour and no more than 4-5 sessions per week.

Rest is the most important factor when taking up a muscle building workout plan. Without proper rest, your muscles will not repair sufficiently enough to grow. Therefore the reverse effects will occur, the muscles will be sore, tired, stiff and will not grow. The term for this is overtraining whereby the volume and intensity of exercise exceeds the recovery period.

Planning your workout

Proper planning is essential when designing any routine, especially a muscle building programme.

Firstly, I only work two muscle groups in any one session, and I will always work opposite muscle groups.

Secondly, I will only perform maximum of 3 exercises per muscle group.

A pre-workout warm up is essential. 5-10 minutes of cardiovascular exercise on a rower, treadmill or cross-trainer will raise the temperature of the muscles by increasing the flow of blood to them.

This should be followed by stretching each muscle about to be used to increase the range of movement around the muscles.

Finally, a range of warm up sets should be performed with a light weight to prepare the muscles for the strain about to be put through them.

This routine should take 20 minutes and is essential to help prevent injury.

The routine – Supersets

This is the superset routine I’ve been trying out over the last 2 weeks. In this time, I have gained 2 kg and my strength has majorly increased.

Day 1 – Chest and back

Incline dumbbell chest press – 4 sets of 6 reps

Incline dumbbell chest flye      – 4 sets of 6 reps

For each set perform 6 reps with the chest press and straight after perform 6 reps with the chest flye without rest.

Rest for 2 minutes in between sets. Perform 3 more sets.

Wide grip Lat Pull down – 4 sets of 6 reps

Parallel grip Seated Row – 4 sets of 6 reps

Same as above

Close grip chin ups – 3 sets of 6

Tricep dips                    – 3 sets of 6

Finish the session with press ups – 2 sets of Fail (as many as possible)

Day 2 – shoulders and Arms

Dumbbell Shoulder Press – 4 sets of 6 reps

Dumbbell Shoulder Shrugs – 4 sets of 6 reps

Dumbbell Lateral Raises – 4 sets of 6 reps

Dumbbell Frontal Raises – 4 sets of 6 reps

Dumbbell Bicep Curl – 4 sets of 6 reps

Tricep Rope Press       – 4 sets of 6 reps

Finish the session with Diamond Press ups – 2 sets of Fail

Day 3 – Rest

Day 4 – Legs and Abs

Seated Leg Curl – 4 sets of 6 reps

Leg extension     – 4 sets of 6 reps

Dumbbell Squat – 4 sets of 6 reps

Roman Deadlift   – 4 sets of 6 reps

Medicine Ball Jacknife – 2 sets of 10 reps

Toe touch – 2 sets of 20 reps

Day 5 – Rest

Repeat the routine on a 5 day basis

When you have repeated this routine four times on each muscle group, it’s time to change the routine.

Adding variety to your workout regime is essential for optimum muscle and strength increases. If you don’t change your routine every 2-3 weeks, you mayreach a plateau (no further progression).

Not only changing the exercises, but also changing the amount of sets and reps helps to keep the body guessing which helps to give you the best results over time. So have a go at my nBy James Flatman