1st 2 weeks of your 12 week transformation

Your 1st 2 weeks
Ok so now your training has started and you’re probably wondering what’s in store? In your 1st 2 personal training sessions your trainer is taking you on what we simply call a conditioning program.

We focus on full body compound movements and flexibility training to enable your body to go through the required range of movement. We teach your body to squat, rotate, push, pull and twist. These movements have an immediate effect on changing the shape and composition of your body.

If like so many people you have trained in a big chain health club for years without getting results then you’re probably wondering why? Well the reason you didn’t get results was because you used fixed resistance machines which don’t train your body as it was designed to move. Think about it like this..... You sit down in the car, tube or bus on your way to work then sit at your desk for approximately 10 hours. You then hit the gym and sit and cycle for 10 minutes and then proceed to go from one fixed shiny machine to another and you guessed it, sit down at all of them. When you look at it like this then it’s probably no surprise that you haven’t achieved your goals before.

Over your 1st week you’ll also be filling out your food diary to track everything you eat and drink over 7 days. This gives your trainer valuable information on what changes need to be made to your diet. This is vital whether your goal is to lose weight, gain muscle or simply to increase energy levels.

Once the 1st week has ended you’ll sit down with your trainer and he’ll make initial suggestions on what changes need to be made to your diet. These changes will always relate back to your goals and will be made incorporating your particular lifestyle demands.

By the end of your 2nd week if you’ve followed the training program and nutrition plan then you’ll already be seeing your body change. This feels incredibly exciting and your confidence will be growing daily. One last word at this stage is to get your partner, family members and friends on board with your 12 week transformation challenge. They can help you in so many ways, by cooking you healthier foods or by encouraging you to go to the gym when your motivation is not at its highest. Remember when you go on your 12 week transformation journey you’re not meant to do it all on your own. You never know you might inspire them to achieve their fitness goals too!

Will's 12 weeks transformation

12 week transformation

Revolution’s 12 Week Transformation

A lot of people have asked why Revolution has had so much success with so many clients achieving amazing 12 week transformations. So we thought we’d show you exactly how we do it.

Your 12 Week Goal

It all starts with a 12 week goal - you telling us what you want to achieve and your trainer explaining how you’re going to get there. Why 12 weeks? We decided on 12 weeks because it’s a tangible timeframe to achieve life changing results, but not so far away that you’re going to lose focus.

We follow our own unique system of goal setting which has been developed over many years of goal setting, training clients and studying books by the best self help gurus such as Tony Robbins.

Our 12 week goal is set using our system called SERVE. This is a reminder to us and to you that Revolution and your trainer are here to serve you at all times! We are there with you all the way on this fun, challenging and potentially life changing journey. So what does SERVE mean?

S is for specific. We make sure that your goal is as specific as possible. For example, we won’t let you just say ‘I want to get a bit fitter’ or ‘I want to lose weight’. We make sure you know exactly how much weight you’ll lose or exactly what time you’ll run that 10 km run in. Once a goal is written, something very powerful happens. It’s no longer vague - you now have purpose.

E is for emotion. It’s been said that emotion is 24 times stronger than logic. The best way to think about this is ‘why’. Why do you want to lose weight or achieve whatever it is that you want? You must keep asking yourself why until you arrive at the truth. The importance of this cannot be underestimated. It’s attaching emotion to your goal, which will get you out of bed in the morning to go for that run or make that better nutritional choice.

R is for realistic. Ok, so I don’t want to dampen your fire here, but sometimes people can be slightly over ambitious. If it’s been 20 years since you were last at the weight that you’ve set as your 12 week goal, then maybe we need to set something a bit more achievable. It’s really important that you set yourself up for success!

V is for visualise. We advise that when you get a quiet moment before you go to bed, you visualise how you want to look and think about how you want to feel. Visualise how your friends and work colleagues will respond to the new you. At the start of your 12 week transformation we’ll take your photo. This reality check of where your body is truly at can be incredibly motivating. We’ll also take a photo at the end of your 12 weeks to see the amazing transformation!

E is for evaluate. It’s really important that we evaluate your progress. One of the best personal trainers of all time, Paul Chek, once said ‘if you’re not assessing you’re guessing’. We take whichever measurements are necessary to for you and your goals. We will measure you every 4 weeks so that you and your trainer both know exactly how you’re progressing.

Rob Grim
Director
Revolution PTS

September 2010 Newsletter

Revolution would like to take this opportunity to update you on what's been going on through the month of August.

Giuseppe’s 1st Triathlon
August saw Giuseppe take part in his first triathlon which was the London Triathlon and was held round London’s Docklands. It had to be said that the cold waters of the Thames were no match for the Italian stallion, despite the fact that just a few months before he couldn’t swim at all! He completed a 400m swim, 10km bike and 2.5km run in 57 min. This placed him an impressive 37th out of a field of 97 competitors. Well done Giuseppe we are all very proud of you!
If any of you are interested in racing in a triathlon then let us know and we will let you know of any up and coming events and advise you on what training to do.

Simple Advice To Aid The Loss of Body Fat
In addition to the previous blog, that discussed three simple methods of reducing body fat by following certain principles, this short discussion aims to clarify some misconceptions about nutrition that has often been fuelled by the UK and US food marketing companies.

Breaking the Misconceptions!

Reliable research has shown that a major cause of obesity and weight gain over the last half-century is due to an increase in high-sugar and highly processed foods on the market, and not high-fat foods alone. High fat foods do add additional calories to the diet, but it is the highly processed foods that can cause the most damage.

'An increase in the level of Glucose availability in the blood has been shown to allow the liver to increase fatty acid formation.'

So called 'low-fat' foods including yoghurts, cereals and snacks are often loaded with sugar, or even worse, sweeteners, in order to make them taste better.

When the body absorbs sugar into the body, Insulin is released into the bloodstream in order to store the sugar as 'energy' in the cells.

However, an Insulin Spike doesn't allow the body to stay in a 'fat-burning' state, meaning that it won't use the stored fat molecules as energy as effectively.If anything, research has shown that a high level of Insulin present in the blood actually INCREASES fat storage.

'The conversion of fatty acids into Triglycerides within the fat cells is rapidly enhanced by Insulin'.

In order to increase your fat-burning potential, you must try to maintain a level blood sugar level for as long as possible, and thus prevent large amounts of insulin being released.Simple-Carbohydrates (such as white rice, pasta, bread etc) will increase your insulin levels, and take you out of your 'fat-burning state'.

This is why our toning and weight-loss diets are high in protein, with some complex carbohydrates and fats, yet low in simple and easily absorbed carbohydrate.

Method behind the madness

The US and UK nutritional guidelines have been influenced in the past by inaccurate research, often performed by the food marketing companies themselves. Coincidence....?!?!

Other Key Factors for Weight Gain:
Carbohydrate dominant diet causing regular high insulin levels

- Elevated levels of hunger and cravings through nutrient deficient diet
- Hormonal disruption of oestrogen, Adrenaline or growth hormone
- Effects of stress on the hormonal system

These shall be addressed at a later stage.

Aaron Brandon-Tyrrell - Revolution Senior Trainer

Client of The Month
The Revolution client of the month is Tom Kelly. In just 9 weeks since starting his training with us he has lost an impressive 13.3kg in weight and 4.75” from his waist. This is despite the considerable discomfort and pain he has often experienced from chronic osteoarthritis affecting both of his knees. Be sure to keep an eye open for anyone screaming between Becton and Angel, pedalling like a man possessed, there is even a possibility that Tom could represent Great Britain in next year’s tour de France. Congratulations on your results so far Tom.

Revolution Christmas Party
I know you might have just packed away this year’s Speedo’s, mankini’s and bikini’s but we’ve just booked this year’s Christmas party. It will be on the 3rd December and will be in the function room of the Slug and Lettuce. Neil ‘the flower pot’ McGuigan will be propping up the bar from 4.30pm. It would be great to see you all there so try and save a date in your diary for the party of the year!

Keep in Touch
Just to let you know that as well as Facebook, we’re also set up on Twitter. So to get involved in the daily studio results and banter, follow us: www.twitter.com/revolutionpts

Best regards,

Rob and The REVOLUTION team

Tel: 0207 288 6121
Email: info@revolution-pts.com
Web: http://www.revolution-pts.com/

Simple advice to aid the loss of body fat.

In addition to the previous blog, that discussed three simple methods of reducing body fat by following certain principles, this short discussion aims to clarify some misconceptions about nutrition that has often been fuelled by the UK and US food marketing companies.

Breaking the Misconceptions!
Reliable research has shown that a major cause of obesity and weight gain over the last half-century is due to an increase in high-sugar and highly processed foods on the market, and not high-fat foods alone. High fat foods do add additional calories to the diet, but it is the highly processed foods that can cause the most damage.

'An increase in the level of Glucose availability in the blood has been shown to allow the liver to increase fatty acid formation.'

So called 'low-fat' foods including yoghurts, cereals and snacks are often loaded with sugar, or even worse, sweeteners, in order to make them taste better.
When the body absorbs sugar into the body, Insulin is released into the bloodstream in order to store the sugar as 'energy' in the cells.
However, an Insulin Spike doesn't allow the body to stay in a 'fat-burning' state, meaning that it won't use the stored fat molecules as energy as effectively.

If anything, research has shown that a high level of Insulin present in the blood actually INCREASES fat storage.

'The conversion of fatty acids into Triglycerides within the fat cells is rapidly enhanced by Insulin'.
In order to increase your fat-burning potential, you must try to maintain a level blood sugar level for as long as possible, and thus prevent large amounts of insulin being released.
Simple-Carbohydrates (such as white rice, pasta, bread etc) will increase your insulin levels, and take you out of your 'fat-burning state'.

This is why our toning and weight-loss diets are high in protein, with some complex carbohydrates and fats, yet low in simple and easily absorbed carbohydrate.

Method behind the madness.

The US and UK nutritional guidelines have been influenced in the past by inaccurate research, often performed by the food marketing companies themselves. Coincidence....?!?!

Other Key Factors for Weight Gain:

• Carbohydrate dominant diet causing regular high insulin levels
• Elevated levels of hunger and cravingsthrough nutrient deficient diet
• Hormonal disruption of oestrogen, Adrenaline or growth hormone
• Effects of stress on the hormonal system

These shall be addressed at a later stage.

Aaron Brandon-Tyrrell.

Revolution Senior Trainer.