I am a qualified personal trainer based in Winterslow, Salisbury. Below are some questions that will show you how I can help you hit your goals or targets:

I want to get fit and look better but don’t know where to start, can you help?

Yes I can help. Well done you have taken the first step for personal training, we start at the beginning. We would start by looking at your flexibility to ensure you are able to get the full range of motion required to perform the exercises. If you need to work on flexibility we would spend time on this to ensure you are able to perform the exercises safely. Once you can perform the exercises safely we would look to do some testing to see where your strength, weakness and fitness levels are. Based on this we would work to build up any weak areas to ensure we reduce your risk of injury as much as possible. We would then work on your desired goals and build up your fitness levels knowing that your risk of injury has reduced.

A lot of people fail when they try to get fit because they jump in and try to do too much too soon which can result in injury or lack of motivation. Using the above approach, it is much more controlled and you will be able to see progression.

 

Can I enjoy a glass of wine or 2 at the weekend?

Yes you can. There are just a few changes you may need to take, by this I mean if you are having wine this has calories in, so you need to amend your calorie intake for that day or adjust your weekly intake so that you don’t exceed your weekly calorie needs.

 

I work out but don’t lose weight?

There could be several reasons for this:

You are gaining muscle and losing fat. Muscle has a higher density than fat. A good way to see changes is through photo’s or measurements both of which I do.

You may not be burning enough calories, by this I mean you exercise more but you feel hungry, so you eat more.

You might be working on specific muscle groups which burn slightly less calories than a whole-body workout.

A few good ways to lose weight:

To be in a slight calorie deficit.

Add finishers to your work out which adds EPOC (Excess Post-Exercise Oxygen Consumption). Similar to how a car’s engine remains warm after being turned off, once a workout is over and you’re back in your daily routine, your body’s metabolism can continue to burn more calories than when at complete rest.

Adding High-Intensity Interval Training (HIIT) is the most effective way to stimulate the EPOC effect.

How many times a week should I work out?

The optimum amount is 4 times per week, however I am fully aware that this isn’t possible for everybody. The best for you is dependent on the amount of time you have available. There is no point in working out 4 times per week if you are pushing yourself to the limit and don’t have time to recover. Getting fit is about consistency, if you work out 4 times one week but are so tired the next you don’t work out. You will not see the benefits, it’s about finding the right balance.  It is also dependant on your goal or target, most people will see changes if you work out twice per week.

How many calories should I be having?

This depends on your age, weight and activity levels. Below is a way to work it out.

The below table shows you how to work out your BMR (basal metabolic rate):

 

 

For example:     a 39 year old male 95kg = 1966 kcal                      11.5 X 95 + 873 =1966

a 39-year-old female 75 kg = 1469 kcal                  8.3 X 75 + 846 = 1469

The below table shows you how to work out your PAL (Physical Activity Levels) to get your total daily calorie needs or TEE (total energy expenditure). You need to work out the BMR as above and times by your PAL.

A 39-year-old female who does light activities at work and home has a PAL of 1.4

The calculation is BMR 8.3 X75 + 846 = 1469 X 1.4 = 2057 Kcal

 

 

If you would like more information on how to work it out, please get in touch.

 

Can you help me sort out my lower tummy after having a child?

Yes. By losing weight and generally toning up, the body will start to look better. If you add some lower stomach exercises in like reverse curls or hanging leg raises this helps to tone the lower abs but these need to be done with caution and not too soon after having a child. However having a child is a major undertaking on the body and it will take a long time for it to recover so don’t expect changes to happen overnight.

 

I want to get fit but I don’t want to get bulky, can you help?

Yes people often think this, however it is a common misconception. In order to get bulky you need to be in a calorie surplus and consume a large amount of protein, 2 + grams of protein per kg of bodyweight. Getting bulky is also dependant on the weights/reps/training methods used.

 

What equipment do you have?

I have a lot of different equipment to help you. I have resistance bands, kettlebells, abs wheel, skipping ropes, Parallettes, Slam balls, dumbbells, barbells, Squat rack, bench press, tyres, battle ropes, sleds, sandbags, Landmine, Trap bar, boxing mitts, Hyperextension bench, Plyo box, chains, farmers walk, yoke, Strongman logs, Axles and Atlas stones.

Each of the above can help you in different ways to ensure you meet your goals or targets, plus we would have hundreds of different body weight exercises to ensure you have a fun and challenging workout.

 

What is the difference between personal training and following a program I found online?

There are several differences. The key ones are:

Personal training is specific to you, tailored to your abilities, goals and targets.

You have a qualified person teaching/coaching you to ensure you are performing the exercises correctly and safely.

Personal Trainer’s will have progression and regression available for most exercises.

Trainers provide motivation, help, advise and accountability to ensure you hit your goals or targets.

Trainers provide a challenging routine. Maybe you’ve plateaued and aren’t seeing the results you want. Trainers can provide the accessory/different exercises you may be missing.

Setting of realistic goals. There is nothing more disheartening than failing to achieve your fitness goal and example of this could be you want to lose 10 lb per week but this is not going to happen!! A realistic goal is 1 -2lb per week.

A Personal Trainer can help you establish lifelong changes. I go through a lifestyle questionnaire to work out what is stopping you from hitting your dream body. This could be as simple as too much stress, not getting enough sleep or eating the wrong foods.

A Personal Trainer should always be looking at CPD (continuous professional development). This is something that I am always doing to help me provide the best training possible.

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Programme Writing
 
Personal Training

Please contact me if you would like a programme written which will be specifically tailored to you and your goals. The programme can vary in length from 1 week to 12. I will spend time with you going through the programme and make any changes necessary.

I am able to offer personal training sessions at gyms, in your home or outside. During these sessions we can either concentrate 1 or 2 muscle groups, or go through a full body work out to help with weight loss and muscle tone.

darren@dkpersonaltrainer.com

Tel: 07784899356

Please leave a message if I am unavailable and I will get back to you ASAP