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My goals for 2013 and 2014.....what are yours?

12/31/2013

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My Aims for 2013 were......

  • Set-up as successful independent personal trainer - CHECK
  • Gym train at least 4x per week and improve my physique - CHECK
  • Learn more about nutrition and eat more healthily - CHECK
  • Compete in an endurance event - Tough Mudder - CHECK
  • Design and build own website and set-up a successful social media presence - CHECK



Action (not goals!) for 2014


  • Compete in and win my first ever body-building competition
  • Inspire as many people as possible to reach their fitness and health goals, whether weight-loss, toning, entering endurance events, competing in body-building or bikini competitions
  • Squat and Deadlift 300kg
  • Put on another 1/2 stone in muscle
  • Take some holidays! (Well deserved in my opinion after 2 year hiatus) 



I expect to tick off every single one of these goals. What are you goals??


Happy New Year everyone!!!!


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VIDEO: Impressive 60kg walking lunges by my client Lucie

12/30/2013

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Superbly strong 60kg barbell walking lunges from Lucie (how many people can lunge their own bodyweight - male or female?). She has put on a stone in quality muscle within just 5 months of training with me but all in the right areas to improve her body composition. 


She trains super hard with heavy squats, lunges, deadlifts and under my careful supervision her body has  transformed as you can see from her selfie! Not forgetting - she also eats clean too (as she should, being a knowledgeable nutritionist!). 


Training hard and smart really does pay off! Are ready to make the change? If so, you can contact me for a chat @ http://www.samwattfitness.com/contact.html


Sam Watt

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Are your calories too low to lose fat or build muscle?

12/27/2013

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I've noticed a worrying trend when assessing my new clients eating habits. In a significant number of cases, the calories that they consume are far too low, without them even realising - in some cases below 1000 calories. This applies to both the overweight and those trying to build muscle.

Whether you're looking to lose fat, put muscle on or both, this a problem.

The Overweight (not obese)
By restricting your calories too severely you are slowing down your metabolism and losing lean mass (muscle) - which makes it much harder for you to lose weight. Therefore, I tend to surprise these clients by telling them to eat more food to lose weight! Under my careful guidance, I will slowly increase the calories to their body's sub-maintenance level and give them a detailed food plan to ensure they're eating the right foods at the right times; they end up losing more weight but in a sustainable way!!!!

The Lean Person
In order to put on weight you need to have a surplus of calories. Taking in lots of protein but not enough calories, won't lead to optimal results. Therefore, I would increase the calories to above maintenance levels, ensure they're eating the correct foods as well as taking the right supplementation to pack on the muscle!


p.s. though this isn't a licence to eat everything in sight!!!!!! :-) http://www.samwattfitness.com/testimonials.html

Sam Watt




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Happy soon to be 2014 to all my clients!!

12/27/2013

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I just want to take time out to wish that my clients had a great Christmas and have an even better New Year. 2014 is going to be even better than 2013. 

The goals are vastly different - from weight-loss, building fitness model physiques, competing on body-building stage or in endurance events, to strength building or just general fitness - we'll work together and I'll guide you through to your goals.

The journey isn't always easy but once you've reach your destination, it will definitely be worth it!

Sam

 
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6 months before my first natural bodybuilding show

12/16/2013

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With hard and consistent training with the right diet, I've gone from 94kg to 102kg. That's 17lbs of muscle gain in just 10 months. I'll be looking to put on a couple more kilos before I start to diet down to the show at the end of May 2014.
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Question: Female getting too bulky lifting weights?

12/14/2013

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A slender female at the gym says to me "....oh, but if  I lift weights I don't want to get too bulky. My reply "...you can't get too bulky by just picking up a weight. Once you get to the size you're happy with:- 1) stop training so heavy so you can maintain your muscular size and 2) reduce the surplus of calories you were on needed to put on the muscle." 


Just remember fat is bulky, muscle is lean!
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Do you need to take protein powder?

12/13/2013

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Someone was asking recently if anyone has gained any benefits from taking protein powder as they never seemed to achieve any extra results from it. Here's my response.....

 "If you train a muscle group, it'll take up to 72 hours to recover. To aid this recovery your body needs a regular dose of protein (20/30g) to stimulate protein synthesis, otherwise those muscles won't recover as well. The source of protein doesn't matter as long as it contains all the essential amino acids. Meat, oily fish, eggs and protein shakes are all just simply sources of protein. Protein shakes aren't magic but the real benefits is that it's an easy available source of complete protein, easily absorbed (whey), it takes no preparation and may contain other added ingredients that you may benefit from e.g. BCAA, creatine, additional carbs to bulk up etc etc."

For the last few years I haven't supplemented my diet with any protein powders and made great gains but as I've got bigger recently and needed to up my protein intake, the powder has become a useful addition to my diet. 

Do you agree/disagree? Have you found an quick/easy alternative to protein powder?

Here's a link a previous blog as to why protein aids weight loss: http://www.samwattfitness.com/1/post/2013/09/why-a-high-protein-diet-is-beneficial-for-fat-loss.html



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VIDEO: My top 5 female exercise mistakes!

12/10/2013

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My top five exercise mistakes females make at the gym. Either the form is bad, the weight is too light or both - either way you're not going to get the results you desire. Girls need to lift weights heavy enough to stimulate muscle breakdown, otherwise it's pretty much a waste of time. Don't worry about getting too muscular....most guys training regularly struggle to achieve this muscular look even though their ratio of testosterone (the muscle building hormone) is many times that of females. So it maybe worth consulting an expert like myself, even just for a few sessions, so you don't end up wasting years of your training doing the wrong things!

Below are links to two of my clients - Lucie and Emma lifting some serious weights, both toned and NOT bulky! 

www.samwattfitness.com/1/post/2013/10/video-my-client-lucie-deadlifting-80kg-for-8-reps.html

www.samwattfitness.com/1/post/2013/10/video-tone-legs-bum-my-client-emma-sumo-deadlifting-65kg.html


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Personal training gift voucher

12/3/2013

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Treat a friend or family to my personal trainer gift voucher and help them kick start a healthier lifestyle! They are available for training sessions, nutrition consultations or both. Contact me to set-up your bespoke package
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    Sam Watt - Champion personal trainer and nutrition advisor

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