Athletic Body Designs Personal Training

Don’t make THIS ONE mistake in 2020 There are plenty of mistakes I see people making every day in the gym. Even friends of mine.. even me! Mitigating these mistakes and trying our hardest to adhere to proper technique as best we can is how we improve. HOWEVER.... If there’s one mistake I can guarantee you are making it’s this one. Many of my clients will message me saying something along the lines of: "I’m not feeling this exercises" "This exercise is too easy" "This exercise doesn’t do anything for me" "I don’t think I’m doing it right" I will usually then ask them to send me a video even though I can bet money that I already know their main issue. Firstly if they ‘aren’t feeling it’ in the right muscle they are definitely doing it wrong. Sure every now and again no matter how good your form is, you may just be having an off day. But if a client consistently has this problem, something isn’t aligning. So what’s their main issue? GOING. TOO. FAST. They / you / everyone needs to slow the fuck down when it comes to weightlifting. Time after tension Reps don’t matter as much as time under tension matters. Drag out each rep so that you adequately stimulate the muscle? Think of it this way... 12 reps - one seconds down, one second up Vs. 8 reps - 4 seconds down, two seconds up. = 12 x 1+1 = 24 seconds time under tension = 8 x 4+2 = 48 seconds time under tension. The is doing less reps but getting TWICE as much muscle stimulation. Essentially he’s working his muscles twice as hard. IT’S JUST MATHS GUYS For hypertrophy most people need to slow down, don’t rush. Slowing down allows you to * assert more control * enhance mind muscle connection * squeeze the muscle harder * isolate muscles better . What other mistakes do you constantly make or see others making? #onlinepersonaltraining #bbr #onlineworkout #onlinecoaches #hypertrophytraining #athleanx #musclegainz #leangains #shredseason

Happy New Year!! What are MY goals this year? To post more on social media! Well, I have a few goals, but the one which I can get started on immediately is trying to be more consistent with my posting on this instagram page.... So that begs the question WHAT DO YOU GUYS WANT FROM ME?! Excuse me for shouting. What sort of content do you guys want to see? I’m open to all suggestions. My personal page is @thebenjaminstone, so there you can see more of my travel and daily life, although lets face it - I ain’t posting photos of me at my laptop every day! Only the good stuff On the fitness side... A lot of my personal training sessions act as masterclasses with clients where rather than just giving them a workout, we focus on muscle activation and optimal technique for their particular bodies so that they can take away invaluable information about the relationship between their bodies and various exercises. This is the key to amazing results. Any personal trainer worth his salt can take you through a decent workout or give you a plan to do yourself at home. But where I’ve found my value is ‘waking up‘ peoples bodies so that they react the workouts in the right way. We do this by ‘Workshopping’ various exercises, positions, leverage mechanisms, neuromuscular cues, custom grips etc I don’t except: This exercise never works for me or I never feel it in my back. A recent client just told me I’ve had 20 personal trainers in my life and I have NEVER felt my back activate like that. This has literally changed everything for me This are the types of responses I get all the time. Yesterday a new client said man I’ve been wasting my money for years, I wish I found you sooner! I’m trying to figure out how the best way to give you guys a taste of the same experience. So what do you want to see? More technique explanations, videos, motivational stuff, Nutrition, downloadable workout plans? Tell me in the comments below. AND FINALLY What are your goals this year?? Let’s see if I can help :) #onlinepersonaltrainer #lapersonaltrainer #musclemechanics #weho #trainwithme #onlineworkouts #workoutpla See more

LAST CHANCE TO APPLY I’m looking for 10 GIRLS who want to LOSE FAT and SCULPT their DREAM BODY in the next 12 WEEKS!! ...Click link in bio... Do you lack focus and direction with your training? Do you find it hard to find a healthy diet that's enjoyable? Are you sick of putting in all the effort and STILL not getting the body you deserve??... If this is you then I want to hear from you. Click through the link in my bio and fill out the quick form. I’ve helped many in-person clients finally achieve the physique they’ve always wanted, now I’m in a position to help you too.. Anyone can be an online client of mine, but I am only taking on 10 girls. I work with clients from all over the world, across multiple cultures and industries. All applications are welcome. It doesn’t matter where you live. It doesn’t matter if you are already working out everyday or a complete beginner. If you want to look, lean, healthy and strong in just 12 weeks then LET ME KNOW and CLICK THROUGH THE LINK IN MY BIO! I will be reaching out personally to everyone who applies. Let’s get started! #onlinepersonaltraining #lapersonaltrainer #onlineworkouts #workoutsonline #bbr #femalefatloss #femalebodybuilding #girlworkouts #laurensimpsonfitness #kayla_itsines #michellelewin #simeonpanda #laurendrainfit #rachelbrathen #flatstomach #emilyskye #kinobody #girlswholift #12weektransformation #12weekchallenge #celebritytrainer #biggestloser #hotguysofinsta #underwearmodel #calvinkleinunderwear #menstyle #fordmodel See more

I’m looking for 10 GIRLS who want to LOSE FAT and SCULPT their DREAM BODY in the next 12 WEEKS!! Do you lack focus and direction with your training? Do you find it hard to find a healthy diet that's enjoyable? Are you sick of putting in all the effort and STILL not getting the body you deserve??... If this is you then I want to hear from you. Click through the link in my bio and fill out the quick form. I’ve helped many in-person clients finally achieve the physique they’ve always wanted, now I’m in a position to help you too.. Anyone can be an online client of mine, but I am only taking on 10 girls. I work with clients from all over the world, across multiple cultures and industries. All applications are welcome. It doesn’t matter where you live. It doesn’t matter if you are already working out everyday or a complete beginner. If you want to look, lean, healthy and strong in just 12 weeks then LET ME KNOW and CLICK THROUGH THE LINK IN MY BIO! I will be reaching out personally to everyone who applies. Let’s get started! #onlinepersonaltraining #lapersonaltrainer #onlineworkouts #workoutsonline #bbr #femalefatloss #femalebodybuilding #girlworkouts #laurensimpsonfitness #kayla_itsines #michellelewin #simeonpanda #laurendrainfit #rachelbrathen #flatstomach #emilyskye #kinobody #girlswholift #12weektransformation #12weekchallenge #celebritytrainer #biggestloser See more

GIRLS It’s your turn I’m looking for 10 GIRLS who want to LOSE FAT and SCULPT their DREAM BODY in the next 12 WEEKS. Do you lack focus and direction with your training?... Do you find it hard to find a healthy diet that's enjoyable? Are you sick of putting in all the effort and STILL not getting the body you deserve?? If this is you then I want to hear from you. Click through the link in my bio and fill out the quick form. I’ve helped many in-person clients finally achieve the physique they’ve always wanted, now I’m in a position to help you too.. Anyone can be an online client of mine, but I am only taking on 10 girls. I work with clients from all over the world, across multiple cultures and industries. All applications are welcome. It doesn’t matter where you live. It doesn’t matter if you are already working out everyday or a complete beginner. If you want to look, lean, healthy and strong in just 12 weeks then LET ME KNOW and CLICK THROUGH THE LINK IN MY BIO! I will be reaching out personally to everyone who applies. Let’s get started! #onlinepersonaltraining #lapersonaltrainer #onlineworkouts #workoutsonline #bbr #femalefatloss #femalebodybuilding #girlworkouts #laurensimpsonfitness #kayla_itsines #michellelewin #simeonpanda #laurendrainfit #rachelbrathen #flatstomach #emilyskye #kinobody #girlswholift #12weektransformation #12weekchallenge #celebritytrainer #biggestloser @ Equinox West Hollywood

How many times a week do YOU workout? How do you split your workouts up?? I WANNA KNOW! Tell me EVERYTHING! I’d love to find out how the majority of you guys structure your weekly workout routine.... Do you do a classic body building split? Cardio days and weight days? Circuits? Push pull?? TELL ME. #onlinepersonaltrainer #onlinepersonaltraining #onlineworkouts #hiittraining #battleropes #westhollywoodpersonaltrainer #losangelespersonaltrainee #privategym #musclemechanics #workoutshoot #malemodels #musclebuildingplan #musclebuilding #hypertrophytraining #hypertrophycoach #leangains #leanup #fasting #getripped #ripped See more

The TOP 6 MISTAKES when trying to get a six pack: Do you do 200 reps of biceps curls?? absolutely not! To cause a hypertrophic response in your abdominals, aim for 10-15 reps per set Max. Increase intensity via adding weight, slowing down and increasing reps. ... Slow the fuck down. Don’t use momentum, and don’t throw out your back. Slow each rep down to increase the time your abs are under tension. The more internal muscle tension the better. Mix it up. You can’t just do crunches. Your ab workout should be as diverse as any other workout. You need to use exercises that hit your lower, mid and upper abs. Don’t forget your obliques and serratus anterior! You should be engaging your abs during every exercise. The core function of your abs is to provide stability and keep you pelvis and spine still when under heavy load. Do this and not only will your other lifts get better but you will build a 6 pack at the same time. . I already told you to do less reps. Now you gotta make each rep harder. I want you to feel tension in those abs on rep 1. ADD WEIGHT. Use cables, bands, hold weight between your legs or over your head. Make sure you are struggling to finish each set of 10-15. Stretch that shit out. Muscles are built when under extreme stress from being both intensely contracted AND intensely stretch. Think dead bugs, hollow body holds, leg lowers. . You need two things for a six pack. Protein, and under 10% body fat. You can’t build muscle without protein, and you won’t see em unless you get rid of that layer of fat hiding them. Any more ab questions, ask away! If you like this list please do me a favor and share it! #malemodeltrending #sixpackchallenge #sixpack_mens #abdominalworkout #abdominal #onlineworkouts #onlinepersonaltraining #slpashhouse #absbuildin

Let's talk about HIDDEN CALORIES shall we The simplest way for most people to lose fat is to eat less calories than their maintenance level. This can be as little as just 200 calories less day. ... However, weeks pass, months disappear and yet the numbers scale stays the same. But you’ve been so good!! So careful! Maybe, you weren’t as careful as you think. Now, I’m not a calorie nazi, I don’t count calories every day. But every now and again I do just to make sure I’m eating what I think I’m eating. Because how can you make appropriate changes if you don’t even know what your starting point. When I make clients do a 5 day diary, they almost always underestimate their calories. And it’s usually not because they left out this snack or that slice of pizza. It’s the small things that add up. Hidden Calories. Here are the most common hidden calories you may encounter, that definitely need to be taken into consideration when planning your overall diet. KETCHUP and other side sauces and dips. SUGAR and other flavorings in your tea or morning coffee FRIES - just a handful of your friends can easily be 100 calories OLIVE OIL when you cook at home. Tip - don’t pour! measure with a table spoon. DESERT - not yours but those couple of bites of your spouses. SALAD DRESSING - Come aaaaaan, you already know this one. NUTS - nuts might be a ‘healthy snack’ but are also calorically dense. Just a couple is enough to throw off your days hard work and it’s never just a couple. OIL SPRAY - It’s only low calorie when you spray it for *squints eyes* 1/4th of a second(!) not 5 seconds. 10 seconds and you’re dead. Ya see, just a couple of these can easily add 300+ calories per day. What hidden calories have I left off?? TELL ME. #skinnyguy #leangains #skinnygains #skinnyfat #noob #adonis #bodybuildingnatural #onlineworkouts #onlinepersonaltrainer #lapersonaltrainer #westhollywoodpersonaltrainer #weho #westhollywood #gymternet #fitnessinfluencer #fitnessgoals2019 #musclebuildingplan #workoutplans #trainwithme #athleticbodydesigns #thecheekytraveler #countingcalories #hiddencalories See more

Last chance!! Link in bio I’m looking for 5 SKINNY/AVERAGE GUYS between ages 18 and 40 who are looking to put on 6-12lbs of QUALITY, LEAN MUSCLE in the next 6 MONTHS... Do you struggle with putting on lean muscle? Do you have a limited amount of free time due to work or family commitments?... Do you lack direction and want a plan that’s optimized for you? Have you tried following a workout plan before but nothings worked? THEN I WANNA WORK WITH YOU It doesn't matter where in the world you live... It doesn’t matter if you are working out everyday or you are a complete beginner - I want to hear from you! I will be taking on just 5 MALE CLIENTS right now to work with online over the next 6 months. If you want to look lean, athletic and Adonis-like then apply for my online training program via the link in my bio or head to: https://tinyurl.com/benjamin-stone I’ve been there, I was a skinny guy and working out endlessly, killing myself in the gym only to see tiny gains, if any at tall. Over the past 14 years my effort hasn’t changed, only my process. I worked just as hard 14 year ago, but now I’m smarter, more efficient with my training and I now know what works. More importantly I’ve replicated my results with many clients in person. Now I want to help guys who don’t happen to live near my gym, or who can’t afford in person personal training. The best thing about my online training, is that you aren’t just following orders, but learning why the training works and how to develop plans yourself in the future. I will be reaching out personally to all potential applicants. I can’t wait to get started! #skinnyguy #leangains #skinnygains #skinnyfat #noob #adonis #bodybuildingnatural #onlineworkouts #onlinepersonaltrainer #lapersonaltrainer #westhollywoodpersonaltrainer #weho #westhollywood #gymternet #fitnessinfluencer #fitnessgoals2019 #musclebuildingplan #workoutplans #trainwithme #athleticbodydesigns #thecheekytraveler #desertshoot #happy4thjuly See more

OK. I’m looking for 5 SKINNY/AVERAGE GUYS between ages 18 and 40 who are looking to put on 6-12lbs of QUALITY, LEAN MUSCLE in the next 6 MONTHS... Do you struggle with putting on lean muscle? Do you have a limited amount of free time due to work or family commitments? Do you lack direction and want a plan that’s optimized for you?... Have you tried following a workout plan before but nothings worked? THEN I WANNA WORK WITH YOU It doesn't matter where in the world you live... It doesn’t matter if you are working out everyday or you are a complete beginner - I want to hear from you! I will be taking on just 5 MALE CLIENTS right now to work with online over the next 6 months. If you want to look lean, athletic and Adonis-like then apply for my online training program via the link in my bio or head to: https://tinyurl.com/benjamin-stone I’ve been there, I was a skinny guy and working out endlessly, killing myself in the gym only to see tiny gains, if any at tall. Over the past 14 years my effort hasn’t changed, only my process. I worked just as hard 14 year ago, but now I’m smarter, more efficient with my training and I now know what works. More importantly I’ve replicated my results with many clients in person. Now I want to help guys who don’t happen to live near my gym, or who can’t afford in person personal training. The best thing about my online training, is that you aren’t just following orders, but learning why the training works and how to develop plans yourself in the future. I will be reaching out personally to all potential applicants. I can’t wait to get started! #skinnyguy #leangains #skinnygains #skinnyfat #noob #adonis #bodybuildingnatural #onlineworkouts #onlinepersonaltrainer #lapersonaltrainer #westhollywoodpersonaltrainer #weho #westhollywood #gymternet #fitnessinfluencer #fitnessgoals2019 #musclebuildingplan #workoutplans #trainwithme #athleticbodydesigns #thecheekytraveler See more

Find it hard to travel and stay in shape? ME. TOO. Next week I am traveling back to South East Asia. Bali and then Thailand. ... 18 Days is a long time to be away and a long time to not work out. Muscles go into full catabolic mode after just 2 weeks. This is unacceptable! Whilst I plan on finding a gym in a couple of towns we’ll be staying in I don’t plan on wasting my vacation stuck in a gym. Obviously whilst traveling my goals are a little different than when I am at home. Whilst traveling I only wish to maintain the muscle I have. This requires a lot less work than my usual regiment. Research from multiple universities indicates that you only need to train once a week to maintain muscle mass. Fantastic news. So the plan is to get at least 3 workouts in whilst I’m away. Three hard, intense full body workouts. In terms of staying lean I’ll be in SE Asia - as opposed to living in America, it’s very hard to overeat! As always It’s just important as always to eat enough protein! How do you guys stay in shape while you travel? Any tips and tricks? I have some of my own for those who can’t make it out of their hotel to a gym, but I’ll save those for another post! #seasiatravel #travelworkout #travelworkouts #desertisland #dakuisland #balibody #onlineworkouts #onlinepersonaltrainer #personaltraineronline #instagramtrainer #musclebuildingplan #leangain #thecheekytraveler #backpackingsoutheastasia #backpackingthailand #philippinestravel #siargaoisland #cebuphilippines See more

Girls, ladies, mothers, sisters It’s all about you.. What do you want from an online workout program?? What’s missing from allllll the other ones online?? ... I’ve been getting a lot of messages for online personal training for girls... so I’ve decided to put together a one off 6 week (maybe longer ) program. Yay! BUT. I want it to be THE BEST. Like, the bestest. But Writing a one size fits all program obviously has it’s drawbacks. This program will be for girls who want to lose a decent amount of fat and achieve a nice slender look with muscle in all the right places... Spoiler alert: LIKE THE BUTT It will not be for girls who already have a low fat percentage and want to just focus on ‘toning up’ or building muscle. For you guys message me re online personal training . However, although being a one off program, I want it to give the most value possible, so if you’ve tried other programs from youtube gurus or instagram fitness ‘influencers’ - I WANNA KNOW! Tell me which ones. Tell me what you liked about them. Tell me what you didn’t like. I want to know EVERYTHING. Having already done some research myself I am surprised at how little information is included in programs by what I think are some of the most popular female fitness influencers. But hey, thats just me . I definitely can see where I can improve on what exists. But I want to make sure ya know? So I'm asking you guys! Thanks in advance. I am here to serve . Your humble peasant , Benjamin xx I have no fitness photos with the females so you get flamingo pants instead. Take what you get. #onlinepersonaltraining #onlinetrainer #westhollywoodpersonaltrainer #musclemechanics #bikinichallenge #girlswhogym #losethatfat #bodiesbyrachel #battleropes #shreddedworkout #crossfitcouple #womentraining #trainingwomen #bbr #bbrbearcrawls #flamingostyle #onlineworkouts #womenworkout #womenworkouts #workoutsforwomen #workoutsforbeginners #losebellyfat See more

Are you SURE you’re doing real HIIT? HIIT is THE fitness buzzword of the moment... Oh, I mostly do HIIT do you do HIIT??... However, dig a little a deeper and you may just find out that person is actually not doing HIIT but rather more general Metabolic Training. Metabolic training (MT) is a hybrid of anaerobic strength training and aerobic cardio exercise. Effective MT training fires up your metabolism, allowing for a longer period of calorie burning up to 48hrs after the workout - EPOC (excess post-exercise oxygen consumption). MT training can be broken into two categories: Metabolic Resistance Training (MRT) & Cardio Interval Training (CRT) CRT is what we peasants in the real world know as - High-Intensity Interval Training (HIIT). MRT is the strength training component where you work through a series of strength-focused exercises with very little rest between sets. This means more supersets, giant sets, circuit-style training, or even utilizing metabolic tools like prowler sleds, battle ropes, or rowing machines. Sounds like HIIT right? Nope. HIIT - and I mean reeeal HIIT is all out, peddle to the metal, intense cardio exercise followed by a complete recovery period of up to a couple of minutes. How many of those HIIT classes let you recover for 4 minutes?! Exactly. Only certain exercises can be true HIIT. Think running for your life. If you can replicate that feeling of exertion with a particular exercise then it can be used in HIIT. Any exercises that require a good amount of control cannot be true HIIT, because a part of you is holding back, trying to do the exercise safely. You are not truly giving it your MAX EFFORT. This is why the best HIIT exercise is SPRINTS. Run as you can for 20 seconds then rest for as long as it takes until you feel you can do it again. Do this 5 times. NOW THAT IS A SOLID HIIT ROUTINE. Both MRT and HIIT are great for losing fat, they both elevate your metabolic rate, increase EPOC and burn more calories. Just know which one you’re doing! What’s your favorite routine for MRT/HIIT! #getshredded #workoutplan #fitnessinspo #onlinepersonaltrainer #fitnessworkout #loseweightfast #gainzville