Weight Loss

Weight loss is simple, a deficit needs to be created (calorie expenditure > Calorie intake). My Focus here is to keep your heart rate elevated through the entire session and burn as many calories as possible. The Specialised weight loss programs I use are a combination of high intensity interval based cardio, circuit based bodyweight and resistance based exercises.  There is also a large focus on nutrition, you could exercise everyday but if the diet is not right and that calorie deficit is not created any weight loss will be hindered. By creating a deficit the body is forced to eat into its own reserves and by utilising different types of training at varied heart rates the body is forced to burn existing adipose tissue(fat) and Glycogen stores(carbohydrates). Here I also look to educate you and give you the tools for long term weight loss and physique maintenance once the weight is lost.

Muscle Gain

Here the focus is to gain muscle (hypertrophy). The Programmes I use are high volume programmes focussing on high reps (8-12) and sets (4-6). With a combination of the big compound exercises, isolation, supersets and triple sets. Programmes tend to be split into body parts (chest/back etc.) or movements (push/pull). I believe for best results certain muscle groups need to be hit at least twice per week, especially for the hard gainer. Here I also look to educate you on how to eat to make the most of hypertrophy response created through weight training. We also look at supplements which may be beneficial during this phase of training.

Strength and conditioning

Here the goal is to improve athletic or sporting performance by improving strength, speed and power. A combination of Olympic lifts, compound exercises and functional movements are used with the goal of increasing RFD (rate of force development) and activating of type II fast twitch fibres. The conditioning aspect focusses on promotion of correct motor patterns and a bio-mechanics resulting in the muscles firing more efficiently and resulting in a decreased risk of injury - both essential for maximal sporting performance. Programmes are designed and periodized to the specific demands of the given sport and requirements of the individual.

Postural Correction/Improvement

Here the goal is to address postural deficiency.  Here your posture is assessed and we look at ways in which the biomechanics can be corrected and made more efficient. Posture deficiency usually occurs as a result of muscle imbalance, previous injury or poor muscular recruitment of synergists(stabiliser muscles). A combination of exercises to stretch the tight muscles, strengthen the weak muscles and re-educated the body. Common postural problems I have helped address are forward neck posture, anterior shoulder glide, posterior/anterior pelvic tilt, SI joint dysfunction, kyphosis, Lordosis, protracted shoulder girdle and shoulder impingement. Although it may be impossible for some people to achieve the perfect posture, there are always ways in which posture can be improved.

Injury Rehabilitation (Rehab) and Injury Prevention (Prehab)

Having played rugby for a number of years and suffered my share of  ‘knocks’ and injuries. I have extensive experience in rehabilitation in a few key areas, especially rehabilitation of the knee in which I underwent 15 months rehabilitation following a complex cartridge reconstruction(full replacement of the Lateral meniscus and microfracture to a Grade VI defect on the lateral femoral chondyle). Also have extensive experience of shoulder rehabilitation following a rotator cuff tear and a/c join injuries. After an injury we will usually see muscular atrophy, poor synergist recruitment, tightness of compensatory muscles and faulty movements patters. During rehab the aim is to try to restore the muscle back to its functionality and size and also to get the injured muscle working again and in coordination with synergists to produce the correct movement pattern. Prehab which I like to include in my programmes is a great way of avoiding injuries , especially for sports competitors or people who have previous injuries, these exercises promote core stability, hip extension, proper hamstring/quad balance, proper scapular function and rotator cuff stability and help prevent many injuries from happening.

Core Stability/Abs

I finish almost all sessions with core/ab work. I recommend 3 exercises done back to back in a triple set and repeated 3 times. The days of 100+ crunches are long gone unless you want the posture of a turtle! We want the abs and core muscles to be strong and firing in an upright, tall position. I like to use exercises such as barbell rollouts, planks (prone and side), hanging raises, windscreens, suitcases, Russian twists etc the reps never usually go above 15. A strong core and ‘6-pac’ is achieved far quicker this way that hundreds upon hundreds of crunches.

© Martin Christie Personal Training - 2013-2016