TRAINING STRATEGY 🏋🏻‍♀️

➡️ For Strength & Shape

Provided we’re on track with our nutrition – that is, we’re sustaining a calorie deficit & consuming plenty of protein – as the weeks roll by, we’ll steadily burn away unwanted body fat & reveal a new body shape.

Creating this new shape is the primary focus of our Training Strategy – which, as you know, will be largely strength-training focused and supplemented with a cardio. Here’s why …

1️⃣ STRENGTH TRAINING PRESERVES MUSCLE – in a calorie deficit, our muscles are in danger of being broken down and burned as fuel. Strength training safeguards our muscles against this by giving our body a strong message to burn fat instead.

2️⃣ STRENGTH TRAINING RESHAPES OUR BODY – when the focus is on getting stronger, strength training allows us to shape & sculpt our muscles in a way that another types of exercise simply cannot match.

Since we’re able to create a calorie deficit via our Nutrition Strategy alone – i.e. by sticking to our budget – cardio is not essential for fat loss. However, that said, cardio is valuable – both as a tool for burning bonus calories, but also for promoting heart- & mental-health. Hence, unless otherwise discussed, some cardio will be in our plan. The key is finding something you enjoy – e.g. walking, jogging, swimming, cycling, cross-trainer, rowing machine etc.

➡️ Optimise your Training

The primary focus of our training sessions will be to get you stronger 

It’s our strength gains that will drive our shape gains

Getting stronger is a methodical, educational & empowering process underpinned by a mechanism called progressive overload – which we’ll talk more about shortly.

Rest assured, they’ll be no “directionless” workouts. On the contrary, our training will be structured & planned. Sessions will follow a set pattern, with each one designed to take us one step closer towards our goals. And since what gets measured gets improved, all sessions will be meticulously logged.

For maximum impact, our training sessions will be full-body & built upon bossing the big lifts – i.e. those that recruit lots of muscle. I’m talking about …

1️⃣ SQUATS – e.g. Dumbbell (DB) Goblet Squat & Barbell (BB) Back Squat

2️⃣ DEADLIFTS  – e.g. BB Romanian Deadlifts & T-Bell Deadlifts

3️⃣ BRIDGING – e.g. BB Hip Thrusts & BB Glute Bridges

4️⃣ SINGLE-LEG TRAINING – e.g. Lunges & Split Squats

5️⃣ PULLS / ROWS – e.g. Rows & Lat Pulldowns

6️⃣ PUSHES / PRESSES – e.g. DB Shoulder Press & DB Chest Press

7️⃣ CORE – e.g. Planks & Dead Bugs

8️⃣ HIIT CARDIO … perhaps occasionally 😉

Whilst there’s no magic bullet for getting strong, regularly practicing, polishing & progressing these lifts will put us firmly in the fast lane. 

Naturally, we will meet you where you’re at – ensuring we first lay solid foundations before coaching you step-by-step through each stage at your own pace.

Rest assured, you will always be your growth & learning zone – and never in your panic zone! ⬇️

➡️ Two-Phased Plan of Attack

1️⃣ PHASE ONE – FOUNDATION BUILDING

Since we can’t build an empire upon weak foundations, before heavy weights are lifted, we will ensure that you …

➡️ Receive a full movement assessment

➡️ Receive bespoke programmes for Buzz Gym & at home

➡️ Know how to brace & breath effectively

➡️ Know how to stabilise & executive effectively

➡️ Understand mind-to-muscle connection

➡️ Develop basic core strength & body awareness

Only once we’re happy that you’ve bossed the basics will we progress. 

2️⃣ PHASE TWO – STRENGTH BUILDING

With our foundation firmly in place, strength building is where the magic happens.

In Phase Two, our objective shifts to progressively overloading the body – that is, progressively taking it outside of its comfort zone and, thus, stimulating it to grow stronger & shapelier.

This phase is built upon solid programming with session-by-session performance logging.

Once we’re locked into our programme, it’ll be you vs. you – and you can expect steady strength & shape gains. For me, this is a truly exciting place to be!

To set your expectations, whilst you’ll likely see fast skill & strength gains, muscle building is a slower process – especially in a calorie deficit. If fat loss takes weeks, muscle building takes months. Moreover, most people must first acquire the requisite skills to train effectively before muscle building can begin.

Here’s a screenshot of a Phase-Two progressive-overload programme …

Naturally, I will satisfy all of your programming needs – providing you with plans for both Luke-led & solo sessions. For ease of access, these will be stored securely in your online GymHippie SafeSpace. Your training programmes will always be …

➡️ RESULTS FOCUSED

➡️ TIME EFFECTIVE

➡️ BESPOKE TO YOUR NEEDS

➡️ EMPOWERING & ACHIEVABLE

Here’s a little taster of what our sessions might look like …

What our GymHippies say …