Esmee Gummer is Jess’ friend and also Personal Trainer. She has been busy putting Jess through her paces, making sure she is challenging herself and also developing her fitness knowledge as she goes. Esmee also has her own story – when she was 18 she had an operation which resulted in her being paralysed from the waist down – she was told that she would never walk again. Refusing to accept this and with determination, hard work and a positive mind, Esmee provided the doctors wrong and is now living an extremely active lifestyle as a successful Personal Trainer.
THE LONGER YOU TRAIN THE MORE EFFECTIVE THE WORKOUT
People tend to think the longer they spend in the gym or training the better result they will get - this is not the case. It is far more effective to do a 30 minute blast hitting maximum effort in intervals rather than spend 3 hours in the gym slowly making your way through exercises and chatting to your pals.
WOMEN WILL BULK IF THEY LIFT WEIGHTS
Yes, lifting weights (heavy weights) will help women to build strength - but not size. Women do not have the same amount as testosterone as men therefore will not increase mass the way men do. Women body builders need to be on a specific plan of food and supplements in order to achieve bulking. Find out for yourself - pick up heavy weights and see how your body shape becomes more defined and toned.
IF I EAT LESS I WILL LOSE WEIGHT
Looking great and reaching your body goals is based on 80% of the food you are eating and 20% of training. By minimizing your food intake your body goes into what is known as "starvation mode". The body starts storing fat at a higher rate as it believes you will not feed it again. If you want to lose weight you should be eating A LOT of THE RIGHT THINGS and frequently throughout the day to keep the metabolism working.
"IM GOING ON A 4 DAY DIET PLAN"
To see real results your body needs habits and consistency . Going on quick fix diet plan followed by binge eating repeatedly will prevent your body from responding in the way you want it to. You shouldn't be going on a diet you should be making a lifestyle change which you can stick to and maintain. Everything in moderation is key - whether you consider it a "good" food or a "bad" food - moderation is essential in order to see results.
ONLY SOME PEOPLE CAN HAVE GREAT BODIES - THEY ARE BORN WITH IT
In very simple terms we are all born with the same bones, blood and organs. If you want it and you are willing to work for it, you WILL get the body you deserve. Ask yourself the question, do you really deserve it? Have you really tried? Don't use this as an excuse, because the problem is much deeper than "I could never get that body - I wasn't born with it".
HAVING A DAY OFF WILL STOP THE PROGRESS
Rest days are as important as training days, they give your body the chance to recover and develop further. Your muscles grow in your sleep and also when you are resting, so use these days to fuel your body with amazing goodness from food, loads of water and kick back, RELAX.
DON'T MEASURE YOUR GOALS BASED ON HOW MUCH YOU WEIGH
The scales are not an accurate way to measure or set goals unless you are doing a complete body mass calculation - you need to consider muscle mass and body fat. Measure your goals by how you look and feel and throw the scales in the bin. It does not matter what that number says on the scales - it's irrelevant.