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Developing muscular strength is a combination of structured periodic training, diet and rest. Often people become disappointed with not seeing immediate gains when working with weights. Age and prior gym experience are important factors when considering developing your body for improved strength.

Within the first few months of training your brain responds to the training stimulus and begins sending messages to the trained area of the body, once this neural function is developed then only does muscular hypertrophy (muscle development) start to occur.

Adaptations in your body are constantly taking place and therefore the need for change in exercise stimulus. A combination of protein (relevant to your body weight), cereals and grains, and a variety of fruits and vegetables are necessary for your body to develop. Rest becomes important after a training session so I will always encourage you to take a good nights rest before and after a session.

Whatever aspirations you have for the shape of your body, you can realise them with a Personal Training package. Book a consultation to discuss a realistic schedule that will bring you closer to a stronger you.

Not everybody wants to 'bulk up,' when considering their body. Improving body tone is looking at tightening those areas that appear loose or you feel may wobble a little. Often there is a fear of not wanting to look too muscular. Developing muscular tone is a combination of a wide variety of training techniques repeated in sequence. Keeping the body challenged so as not to stimulate too much muscle growth, underpins the concept of developing muscle tone. Using a combination of light weights, balance exercises and your own body weight we'll work through a variety of interesting exercises to shape you up!

If you are feeling that your energy stores are depleted or that you are feeling tired during the day, then maybe some cardiovascular exercise could improve the way you feel. Like any other muscle in your body your heart needs training to improve its performance. Our heart works as pump to supply blood around the body, which carries oxygen and nutrients, the more oxygen and nutrients supplied to different parts of the body the better it functions. A better heart means a more vibrant you. Monitoring how your heart performs while progressively challenging it will provide the basis for improving for your cardio fitness. We will take a baseline of how your heart performs during an uncomplicated fitness test and progress from there.

Losing weight is about expending more energy from your food sources than you actually put in your body day to day. A combination of exercise and diet, creating a daily calorie deficit, will bring you closer to dropping those kilos. Too much too soon will only shock your body and ultimately lower your resting metabolic rate, making weight loss harder in the future. A sustainable weight loss program would compose of diet and exercise, looking to drop 1 - albs (0.5-1kg) per week, over a period of time. During a weight loss program you'll be looking at dropping 5% of your body weight over a 3 month period and then 10% over 6 months, this will provide for a healthy, balanced weight loss program.

Any fitness program should combine an element of flexibility training. Keeping the joints supple will help prevent injury. Stretching is a great way to warm down after training as the muscles are warm and also gives you an opportunity to de-stress and release the days tension. You can combine flexibility into your training program or you can train exclusively with flexibility and muscular tension with release in mind. If this is something you wish to do then I would recommend Ashtanga Yoga with my colleague Ryan who can be found at:

www.urbanyoga.com