Graham Fitness

17/10/2022

CLIENT TRANSFORMATION🎯

Super well done too my client in not just a massive physique change but in her strength for lifting , fitness, confidence in training & posture👏

Since starting my client is able to control lifts with perfect posture in her back (straight back with no arch) due to her back strengthening 👈🏻

My client has also gained strength on most compound lifts by 50%👏

-back squat 35KG-70KG
-hip thrust 35KG-75KG

You can see how much my client has toned up in these photos also she is now 2 dress sizes down & can fit into clothes she couldn’t before which is a massive achievement 👏

Aswell as this my client has lost a total of 6 inches in total since starting 👏

Client review
“
I have always struggled with training and have never really stuck to it. That all changed when I started going to Joel’s classes. I realised I actually enjoyed the feeling of achievement and seeing changes to my body which has give me a lot more confidence. I started doing pt with Joel too which really changed my body shape and toned me up. I highly recommend working with Joel and he is dedicated and will encourage you all the way to reach your goal. It’s hard work but definitely worth it
“

Whatever your goals are contact me today & get started on your journey👈

- 👉🏻trainer
- 👉🏻gym

14/09/2022

Book onto this weeks or the next following weeks class via this link:

https://www.grahamfitnessuk.com/book-online

£5 per session
45 minutes
Suitable for any fitness abilities & injuries
Great atmosphere from people who attend and facility

Be fast to book on to save your place 💨

07/01/2022

Be ready to see this post and see what my classes entail on a Friday for this month 👀

Week 1 of barbell & bodyweight ✅

-£5
-the class is held The Studio - Hereford
-45 minutes
-4 week period of this class

06/09/2021

GREAT EVENING FOR OUR BOXFIT FITNESS CLASS 💪

-45 minute duration
-great calories burnt
-exercises adapted if you have any recurring injuries
-suitable for anyone’s fitness abilities
-Monday 6:15pm-7pm

Want too book on?

Drop me a message today 🔥

Too book any other classes click on the link

https://www.grahamfitnessuk.com/book-online

The Studio - Hereford

Joel Graham

19/05/2021

24/06/2019

BEST SPLIT FOR BEGINNERS?

This is a frequent asked question that I get from clients and others.

When starting with resistance training which also helps with weight loss (another article for more depth, comment below), as-well as: muscle tone, gaining muscle mass and for specific sports.

Factors which will depend in your split:
Goals
Fitness level
History with the training
Current progress
Time you have for training

When a beginner progress will be a-lot more visible and faster as your body is going to be shocked no matter what.

A lot of people state online to train a muscle part once a week?

For example if you have 3 days a week people will say doing a push, pull, legs split. This split is most effect for those who have 5-6 days a week to repeat and hit the muscles twice instead of once.
why?
Because your muscle need 48 hours to recover not a week!
So if you have 3 days to train why not do a full body workout
then 48 hours rest
then for the next 2 days an upper and lower body workout

YES TRY THIS IF YOU HAVE BEEN DOING THE OPPOSITE, YOU WILL SEE IMPROVEMENTS VERY SOON!

If you are wanting to make some good progress in or out the gym, then why not join GRAHAMFITNESS UK and smash your goals the most effective way whilst being maintainable for life. A LIFESTYLE CHANGE FOR LIFE!

Comment anything you want to know with fitness or nutrition, and I will get back to you as soon as I can!

Hope you enjoyed this stay tuned for more

04/06/2019

Opinion on fasting

Fasting is a type of diet when people do not eat from the night before until 12-15 hours. This is because when you reach 7-8 hours you are in the 'fat burning stage.'

They say doing cardio in this time will increase fat loss.

I believe that this can be effective to weight loss as you do not have as many hours of eating (so less calories.)

However if you were not eating for those long hours, do the cardio then when it reaches that period you bing eat throughout the day (cravings.) Then this approach is pointless and you might as well eat better foods & less calorie dense foods throughout the day.

To lose fat you need to be in a calorie deficit of 250-500 calories per day. THAT'S IT!

You do not have to follow all these extra 'fast dieting approaches.'

I believe in making it as easy as possible for my clients to follow whilst getting maximum results.
WHY?
So they do not fall in the trap of their old habits and lose all their hard work.
MAKES SENSE RIGHT?

Don't be fooled by these approaches you have gotta think of the bigger picture

JOIN GRAHAMFITNESS UK to get the best, effective and most maintable way for maximum results to carry on for life.

DM for 1 to 1 session in Herefordshire
If you do not live local then online plans are available including:
videos for form, Skype calls for progress, nutrition advice and help plus many more benefits

Lets change your life today, the right way!

20/05/2019

WANT TO GROW MY CHEST ?

Most frequent question I get is "how did you grow your chest, mine will not progress." If you relate to this then keep reading!

In 2016 when I started training, my chest was super flat (weakest muscle.) Months and months went past and my chest did not grow or gain strength.

How I changed my approach.
STOP PRESSING MY MAXIMUM WEIGHT.
(Also useful if in a plateau for chest.)

So I dropped the weight 10-20% and stuck to a 2 second (eccentric),
2 second (pause),
1 second (concentric.)

Why did I do this?

If you do not control the movement down and feel the squeeze before contracting, how are you using your chest muscleS? Dropping the weight fast is like the eccentric is just from gravity.

I also added supersets to every pressing set, (superset with press ups.) Then my last approach I changed was training it twice to three times a week.

I guarantee if you try this with a spotter for 3-4 weeks then 1 week of strength (repeat after.)

You will see your chest development progress.

So to conclude:
1.Drop that weight (2:2:1 tempo)
2.Superset with press ups
3.Up chest training 2-3 times a week (can be trained with shoulders and triceps.)

TRY IT , DON'T SHOW OFF AND LIFT AS MUCH AS POSSIBLE

LIKE, COMMENT AND SHARE IF YOU LIKE THESE ARTICLES!

Plans available by me on this style of training plus many more! (GREAT SALES)
DM me for me information on this.