ONLINE COACHING: FITNESS AND NUTRITION

When working with customers to help them achieve their goals, training and nutrition techniques are more vital than exercise techniques to be successful. Online coaching is a cost-effective and convenient alternative to traditional coaching. You can receive superior instruction for a fraction of the cost from a coach who charges a high hourly rate for their services. Coaching from an online coach can be more successful than weekly gym sessions to achieve your goals.

Body Transformation By Sid’s online coaching: fitness and nutrition program bring all the benefits of having a personal trainer out of the gym and into the home. Your online personal trainer is with you every step of the day to keep you honest and accountable, ensure you are maximizing your progress and potential, and give you the expertise, support and wise counsel you need to achieve incredible results.

What is included:

- Customized workouts based on your goals, preferences, and available equipment

- A collaborative relationship where we ask for your input before making decisions

- Nutrition advice and strategies that take into consideration your body, goals and preferences.

- Ongoing accountability and unlimited online support.

- Regular assessments and check ins.

- Custom daily workout & meal plan 

- Live 1-on-1 video workouts & strategy sessions via Skype and WhatsApp

- Daily guidance & accountability 

- A Determined Coach who cares about your long-term success

Hiring an online nutrition coach is a fantastic method to learn more about nutrition, understand how to best fuel your body. Stay accountable to a plan, and help you attain your health objectives more quickly than if you were to do everything yourself.

To learn more about the prices, please send me a message at: bodytransformationbysid@gmail.com 

MUSCLE BUILDING: TIPS, EXERCISES AND DIET

As we age, muscle mass and cross-sectional area of the muscle can decrease leading to reduced bone density, strength, and function. Maintaining strong muscles contributes to strong bones, which can prevent fractures and degenerative conditions, such as osteoporosis. According to a study in the Journal of Health & Fitness, muscle loss can lead to “a cascade of health issues,” which includes bone loss, fat gain, diabetes, heart disease and mortality. In addition to improving blood pressure, glycemic control and lipid profiles (cholesterol), strength training to build muscle can improve mental health.

Men and women should do at least twice a week muscle-strengthening activities that target the major muscles (arms, legs, shoulders, back, chest, abdomen, and hips). Lifting weights, using resistance bands, practicing pushups, pull-ups, sit-ups, and some types of yoga are all examples of muscle-building activities. Muscles can strengthen by ordinary activities such as carrying groceries, playing with children, and gardening.

Building muscle isn’t just about slinging weights around the gym. To build muscle safely and effectively, it’s vital to provide your muscles with proper nutrition. Protein is the most important and essential component of nutrition and the foundation of muscle gain. Many people who follow a strength training regimen load up on muscle building foods that are high in carbohydrates. In fact, if you perform strength training exercises two times a week or more, you should get half of your calorie intake from carbs. This means high-quality carbs, such as the ones you’ll find in cereals, fruits and vegetables, and whole-grain breads.

The body needs fat for energy. It supplies that fat to each muscle group while you work out. But you should focus on consuming healthy fats, such as those found in foods such as walnuts and avocados, as well as fatty fish such as mackerel, halibut, and salmon.  Good nutrition is a crucial component in promoting muscle growth., Carbs and protein, and fat-rich foods play a significant influence in making sure you consume enough calories each day. 

General Rule of Thumb:

- Carbohydrates: 2g per body weight

- Protein: 1-1.5g per body weight

- Fats: 0.45-1g per body weight

Getting enough sleep is also important for anyone hoping to build muscle. We need 7 to 8 hours of sleep a night for our cells to enter a phase of repair and rejuvenation. Without adequate sleep, the process of repairing damaged tissue is less effective and can lead to poor gains and possible injury.
Consult with me before embarking on your muscle-building journey for guidance on the best exercises for you to meet your goals. 

To learn more about the prices, please send me a message at:  bodytransformationbysid@gmail.com  

FAT LOSS AND WEIGHT LOSS

Weight loss refers to a decrease in your overall body weight. It includes water and muscle loss which may be detrimental to over health. Fat loss refers to weight loss from fat and it's a more specific and healthful goal than weight loss. It can help decrease the risk associated with chronic diseases, inflammation, reduce muscle mass loss and help you maintain the loss as well.

A healthy weight is an important element of good health. How much you eat and what you eat play central roles in maintaining a healthy weight. Losing body fat too quickly due to crash dieting, restrictive eating habits or over-exercising can have an adverse effect on your hormones and mental health, not to mention cause weight gain rebound. 

Sustainable fat loss comes from healthy habits you tick off each day: good nutrition, a mix of cardio and resistance training, proper rest and stress management techniques. This will help you achieve fat loss that lasts for life, not set you on a rollercoaster fat loss and fat gain cycle.

The best approach for weight loss is reducing the number of calories you eat while increasing the number of calories you burn through physical activity. If your weight remains constant, this is likely a sign that you are taking in the same amount of calories that you burn daily. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.

Some of the ways you can burn fat and promote weight loss:

- Strength Training

- High Protein Diet

- Stay Hydrated

- Get Enough Sleep

 - Eat More Healthy Fats

- High Fiber Diet

- Cut Back on Refined Carbohydrates

- More Cardio

- Minimize Stress Levels

To learn more about the prices, please send me a message at:  bodytransformationbysid@gmail.com 

ONLINE PERSONAL TRAINING

Online personal training provides an affordable, flexible, and effective alternative to face-to-face personal trainers. The main difference between the two is that an online personal trainer is not usually physically present when a person is working out.

Getting coaching from online personal trainings is hands down the fastest way to radically transform your body and get the kind of fitness results you’ve always wanted. As your online health coach, we will design a custom workout and nutrition plan that’s built completely around your goals. And all for a fraction of the price you’d pay for in-person personal training.

Get 1-on-1 Coaching from Your Online Personal Trainer

We will develop a fully customized workout and nutrition plan – based on your goals and preferences – that will show you exactly what to do to get results quickly. This means no more guesswork about which exercises to do or what kind of diet you should follow. Just stick to your plan and get results.

Stay On Track with Ongoing Motivation And Support

At Body Transformation By Sid, we will check in with you regularly and make adjustments to your fitness plan to keep you on track to reaching your goals. Plus, you can reach out to your trainer anytime – 24/7! So, whenever you have a question or need support, your trainer will be there to point you in the right direction.

Benefits of Online Personal Training:

- Work out on your own schedule 

- Communication – Video, Voice and Text Support

- Customized Workouts

- Workout at a location that works for you

- Geographic Accessibility

- Motivation

- Flexibility

- Privacy

- Affordable

To learn more about the prices, please send me a message at: bodytransformationbysid@gmail.com