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 budgetcardio 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 fuel 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.

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 for body-shaping success. 

Naturally, I 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! ⬇️

GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire

➡️ Two-Phased Plan of Attack

1️⃣ PHASE ONE – FOUNDATION BUILDING (“FEEL”)

Since we can’t build our empire of strength upon weak foundations, the initial phase of our Training Strategy is all about building a strong lifting foundation. I refer to these sessions as “Feel” sessions – simply because we train on feel, rather than tracking numbers. Our objective here is …

➡️ To practice & polish proper form across all lifting categories

➡️ To strengthen mind-muscle connection

➡️ To develop core strength & body awareness

Only once we’re happy you’re confident & competent in each lifting category will we progress to Phase Two. This typically takes 4-5 sessions. 

2️⃣ PHASE TWO – STRENGTH BUILDING (“NUMBERS”)

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.

There’s nothing “feel” about “numbers” sessions. On the contrary, they’re 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!

I refer to phase-two programmes as “numbers” programmes since we track everything!

To set your expectations, muscle building is a slower process than fat loss – it takes months & months. Moreover, we’ll only begin to see new “tone” & “shape” once we burn away the fat that covers the muscle. This process will be tracked using the BodiTrax machine @ Buzz Gym.

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

GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire

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

➡️ OF A STRUCTURE THAT YOU’RE FAMILIAR WITH

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

What former GymHippies say …

I was looking for a personal trainer who would help me find balance in terms of exercise and nutrition, Luke definitely delivers great coaching in both of these areas. Luke helped me feel very comfortable doing weightlifting training. Even thought the first few weeks of learning the exercises took a while, it certainly paid off. Each training session with Luke is effortless and fun, he also offers great advice on nutrition and creating habits. I’d recommend…
GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire
GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire

Luke Williams

Head Coach & Founder

GymHippie

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GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire
GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire

Luke Williams

Head Coach & Founder

GymHippie

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