Tempo performance

About

Have over 14 years experience in PT.

'To take you from Point A to Point B'

Most enjoyable + effective time possible

Current Certificates

Bsc Sport and Exercise Science

Level 3 PT + Nutritionist

Level 2 Fitness instructor

Advanced Resistant Training

Exercise for Fat Loss
Nuerotype training + nutrition + supplementation

Functional Movement Asssesment

Effective Rehab

Julian believes success is not only through training but through your diet and lifestyle as-well.

He has been in the fitness industry for over 12 years & have learned from the best in the business.

Clients range from ages 21-70 Male & Female all with a variety of different goals.

Current client Goals with achievements :-
( in the last 6 month )

1) Body transformation

Female : wedding transformation
Week 1: 32.5% body fat / weight 84kg / Lean mass 54.6kg
Week 16: 20% body fat / weight 68kg
Lean mass 55.4kg

Male: leaner healthier goals
Week 1:25.9% body fat / weight 87.6kg / Lean mass 64.9kg
Week 12: 12.5% body fat / weight 79.6kg
Lean mass 67.5 kg

Tip for body transformation : consistency training weight 2-3 days per week / 2-3 hours light cardio 6-7/10 effort a week.

Nutrition advice:- if it does Run , Swim , Fly or come from the Ground don’t eat it !

Possibly issues why weight is not changing :-

1- Insulin Resistance
2-Toxicity
3-Excessive Cortisol Production
4-Sleep deprived
5- Hydration
6- Hormonal Imbalance
7- Food Source & Quality



2) Strength gain

Women
Week 1: Pull up x0 / deadlift 85kg x1 (no straps) / squat 80kg x1 / bench press 30kg
Week 16: pull up x4 / deadlift 110kg x1 / squat 95kg x1 / bench press 55kg

Male
Week 1: Pull up x1 40kg / deadlift 160x1 (no straps) (stopped due to injury )/ squat 180kg x1 / bench press 160kg / dips 70kg x1
Week 16: pull up x1 65kg / deadlift 200kg x1 / squat 200kg x1 / bench press 180 kg / dips 105kg x3

3) structural & muscle imbalances corrections.

95% of people will need to correct this before they start their main focus or goal, As if you are structurally imbalanced this will limit your progress exponentially & increase risk of injury.

We look at :-
-spine
-neck
-hips
-shoulders
-knee
-ankles
-feet

To make sure the body is working efficiently.

If you consider your body as a chain. The chain is only as durable or strong as the weakest link in the chain.

Once the weak links are in the correct balance ( meaning the muscle & flexibility & energy transfer through the body are optimal )

There will longer progression period and minimal risk of injury.

4) Building Muscle

Male

Week1: 10.5% body fat / 85kg / 75.65kg lean mass
Week 18: 11.2% body fat / 97.5kg 86.7kg lean mass
( this is 11.2 kg lean muscle mass built )

When building muscle it best done when body fat % are at optimal.

Optimal for health is :-
Male’s:12% and below
Female’s: 15-20%

Why ? Because when loading more food in you fat increases more quicker than muscle @ higher % body fat.

I would only look at getting more muscular until you reach upper limit of the range of Body Fat%

Now,

Stimulating the muscle it is dependant on your training age / muscle fibre type / exercise history / recovery ability / neurotransmitter type

&


Nutrition it is tailored around the training and energy expenditure.


5) Rehabilitation:-

Sprained ankles
Knee pain
Ankle pain
Hip pain
Neck pain
Shoulder pain
Wrist pain

( this in interlinked with the structural & muscle imbalance corrections )

6) Nutrition & supplementation guidance

Week 1: Type 2 diabetic for 5 years
( using medication )
Week 20: Clinically non diabetic .

Week 1; High blood pressure
(Using a variant of medication )
Week 12: Normal ranges of blood pressure with no medication.

Food selection & quantity will be tailored towards your goals & health conditions.

7) Optimising Functionality / Stress / Sleep / Lifestyle management

When working with me you will receive a full insighter to most accurate guidelines to follow which will help you develop into the best version of yourself and learn how to eat and exercise for a long healthy life.

I always like to back my work and ethics through results and evidence. Remember everyone is different so following a meal or training plan from someone might not be the right one for you if the result is not being achieved.

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