Is Once or Twice a Week Really Enough?
Fact is you need to find a balance between catabolism (breaking down with exercise) and anabolism (recovery and physical improvement adaptation). These are the two sides to the equation: exercising safely and efficiently and then recovering and adaptation. The "more is better" myth is often pushed, we abide by “more high quality effort is better.” Quality over quantity and you still have the time to live the rest of your week your way.
Are Your Sessions fun?
We make a distinction between “exercise” and “recreation”, the former consisting of providing stimulus for physical improvements in the safest and most efficient manner, and the latter consisting of anything you do for “fun” and enjoyment like recreational activity including sports.
What about "Cardio"? Don't I need to do something else for my heart and lungs?
Although we encourage clients to keep active between sessions. If you go for a jog, you use your legs and your arms, you never work your heart and lungs directly. Instead you place a direct demand on your muscles, which in turn are placing the demand on your heart. Your heart cannot differentiate between the effort from riding a bike or doing squats. It is an involuntary organ that merely responds to the need for oxygen and nutrients from working muscle. Resistance training with a high level of effort is very much "cardio".
What Should I Wear?
Skirts or restrictive clothing are not practical. Gym clothes if you like, casual clothing is also fine. Whatever you wear, be sure that your muscles and joints have an unrestricted and full range of motion.
No Need to Sweat?
No sweating is not a product of effective exercise it is a product of overheating and causes loss of electrolytes. We try to keep the studio comfortably cool to prevent overheating. You can work harder when you’re cooler, that’s what we’re focusing on.
How Long Does It Take To See Results?
Within the first 8-12 workouts, you will feel stronger and moving more easily. Small aches and pains often ease as our muscles receive the stimulation they need, and the strength levels of our youth are restored.
Within the first 4-6 months, it is typical to see at the very least a 30% increase in the measurable strength of your major muscle groups. With a sensible diet regimen, you will be astounded at how little high quality exercise is needed to lean out and reveal a more athletic physique.
Can You Help With Diabetes?
The key here is Better Insulin Control
If you are pre or destined to be diabetic, there are many things you can do to reduce or remove the need for medication. Strength training uses stored glycogen (sugar) to fuel this high effort exercise. This empties the muscles of glycogen and makes muscles capable of holding more glycogen at all times. This lowers blood sugar and there is less insulin required.
In conjunction with a low-carbohydrate diet, and with your muscles burning up sugar stores it normalises insulin levels, that’s a good thing.
Will Exercise Alone Help Me Lose Fat ?
Exercise helps some, but exercise alone is not going to be enough to accomplish that goal. No amount of exercise alone can make up for a poor diet that is high in the empty calories found in carbohydrates, vegetable oils and sugar usually in processed foods that we’ve come to live on these days. The best approach is increased general activity (walking, hiking, etc) coupled with a brief high effort exercise routine that can improve your insulin sensitivity (blood sugar control). This allows your body to mobilise stored fat for energy more easily, without creating the hunger associated with long cardio sessions.
Our focus on getting people stronger and fitter which correlates with increased lean tissue, which is more metabolically active or calorically expensive. This combined with a controlled diet will allow you to keep lean tissue while nearly exclusively losing body fat, which is actually what we want!
A typical dieter will lose one pound of lean muscle for every three pounds of fat. This is a disaster for weight maintenance, but also avoidable by engaging in high effort strength training, this will give your body a powerful signal to preserve its muscle mass during the calorie deficit that is needed for weight loss.
Will I Bulk Up From Your Training?
Most women who fear bulking up from doing strength training have nothing to be concerned about, they just don't have the hormone balance for it, but if they want to ‘tone up’ and have ‘harder/firmer’ muscles and an overall better body shape it is exactly what to do.
Men eating sufficient protein and training smart with a good level of effort will bulk up to their genetic potential. Choose your parents wisely.
Can I Improve My Bone Density?
Yes. The best way to improve your bone density is strength training.
Building muscle directly increases bone density by putting increased stress on the bones, making them stronger, healthier and less prone to fractures and breaks. Training will not only slow the devastating bone loss associated with getting older, but it also protects any future damage by building additional bone matter.
We have unique equipment that allows us to stimulate the bones directly to rebuild bone mineral density.
Is The Workout Safe For Out Of Shape Not So Young Adults?
Yes, and in many cases, it should be the only way out of shape adults engage in high effort exercise. We use controlled lifting speeds, watchful eyes, and specialised equipment won’t aggravate any pre-existing injuries. The older we get, the faster we lose muscle, which leads to falls, injuries, digestive disruptions, joint problems, and loss of bone density. The key to preventing all these issues is engaging in a safe, yet intense strength training program.