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If you have any questions or enquiries about KSPT or how we can assist you in achieving your goals, please don't hesitate to reach out to us via email in the first instance. Alternatively, you may find it helpful to explore the frequently asked questions section below, where we address the most common types of enquiries we receive.
1. Do I need to have access to a gym in order to do Online Coaching?
No you don't, whether you train at home or in a gym environment, training programs are tailored to your needs and what you have available at your disposal. Your training will be based around your equipment availability whether that be bodyweight home workouts or a combination of both gym and home workouts. Whatever works best for you.
2. How long will it take for me to lose weight/see results?
You will see progress within the first few weeks, this is a stabilisation phase for most people. After we learn more about your body and eating habits, you can then lose more weight in a slower, more tangible way. With consistent work, I would hope you start feeling a shift in your mind set and approach to getting healthy. Overall, you’ll get out what you put in, but you should approach this journey as a long-term commitment instead of a short term fix.
3. What will I learn during the Online Coaching program?
How to create new habits and routines that will affect your lifestyle that you can maintain for the rest of your life. You will receive quality 1-2-1 time with me where I explain step by step what you need to do in order to get positive results.
4. How often will I get to speak with the coach?
In addition to the weekly check-ins, where we review your progress. You will also have a monthly 1-2-1 call for up to an hour to discuss any queries you have in more detail. You will be able to contact me 24/7 via WhatsApp where I will respond back to you ASAP, or by email.
5. What if I reach a plateau?
You will have weekly feedback that looks at your progress and we will always be able to find a new solution together to ensure we work past this plateau and continue to make progress, remember tweaks can be made at any point during the program.
6. Can I still eat the foods that I currently enjoy now?
Yes, the most important thing for success is being able to maintain it, so when we discuss your nutrition goals, I always make sure to include the foods you currently enjoy so it doesn't feel like a chore having to eat ‘healthy’. This means you get to enjoy the food you love (in a balanced way) whilst getting first class results!
I’ll never ask you to give up your current diet in favour of one we conjured up on the spot. The real magic happens when you shape your current eating habits into something that uplifts your health and performance for life.
7. Should I be taking supplements?
This very much depends on your goals. Depending on what you want to achieve some supplements have no added value and I will not recommend it, in certain programs it is a must do, to achieve a specific goal in mind in a healthy way. This depends on many factors, it is always your choice whether you follow the advice.
Experience shows that not everyone has the financial means to purchase every single supplement out there. So based on your budget I can recommend what's best for you and most importantly why.
8. Does this program involve a ‘crash diet’ of sorts?
No absolutely not, the aim of the program is to give you an athletic look. The goal is to keep eating the right foods which will benefit your goals and objectives.
9. What will happen after the program ends?
I will personally give you feedback on your body type and how you can improve it yourself. This program is an educational fitness program with the overall goal of giving you GUARANTEED results whilst teaching you how to maintain them for the rest of your life.
10. I do shift work so can my program be tailored to day/night working?
Yes, the schedules are adapted to your lifestyle. Day and night shifts do not have to have an adverse effect on the result and this is taken into account when drawing up the training and nutritional programs.
11. What if I go on holiday?
Who doesn't enjoy a holiday right?! Its fine - you can still go, as we will still find a suitable day/time to discuss your weekly catch up. Whenever I personally go away I always take my laptop with me so I never miss out speaking with my clients. It's all about enjoying the vacation whilst still making progress. FYI always take some resistance bands away with you!
12. I don't like certain foods, will this be taken into account when my nutritional plan is designed?
Yes of course it will, I will send you a questionnaire which asks a lot of questions about what foods you like/dislike etc. in order to find the right diet moving forwards. The coaching allows you to keep eating as you always did in moderation and still get results.
13. I don't know all the exercises on the training program, how can I be helped?
I will send you videos explaining how each exercise is performed correctly with immaculate technique in order to avoid injuries.
14. How is Online Coaching different from regular Personal Training?
Online Coaching is similar to traditional Personal Training in many ways. For starters, you’ll be working with a pro who understands your needs, and receiving personalised advice. As a coach, I personally place a big focus on teaching you what you need to know, and allowing you the accountability to make the decisions. Personal Training involves working face-to-face whereas Online Coaching can be done virtually.
Online Coaching requires accountability on your part. You’ll be doing workouts independently, and learning about yourself along the way. With Online Coaching you can ask questions whenever they arise, and you'll be getting detailed feedback on each task you complete.
15. What if I'm not sure that I can afford this service?
I would strongly recommend checking your health and fitness budget before committing to Online Coaching. I’m no financial adviser, and I’m certainly not here to tell you how to spend your money, but I do know that the value people get from this service far outweighs their investment. If you're struggling financially at any point, we can pause your Online Coaching. Just make sure you speak to me about it beforehand so we can find a solution that works for all parties involved.
16. What if I need someone there with me to help me exercise?
If you need to have an appointment with a trainer in order to exercise, Online Coaching may not be for you. My goal is to teach you exactly what you need to know so that you can take full responsibility for your health for the rest of your life and be accountable. I’ll give you all the information and guidance required to take action and meet your goals. If you'd prefer to exercise with me, live Personal Training sessions may be a better fit for you and we can discuss this in more detail.
17. What if now isn't a good time for me to start Online Coaching?
“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma - which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”
- Steve Jobs
In other words... the time is NOW!
18. Will the Online Coaching programme be too hard to undertake?
Kind of! I do not provide or advocate for extreme training or diet programmes promising quick-fix transformations. In order to make progress you must work outside of your comfort zone. I’ll help you to do this in a measured and controlled way. You'll be coached to maintain consistent, moderate effort over time. If you're struggling with any aspect of the programme, it can easily be changed, all you have to do is ask me the questions and I'll find the solutions.
19. Shouldn't I wait to start until I'm a bit fitter?
Using an Online Coach gets you to your goals quicker and easier than you could on your own. There is no minimum level of fitness required to start Online Coaching, and you will always get value from the service regardless of your current capabilities.
20. Do I have to sign a contract?
Nope, absolutely not! If you join KS Online Coaching as a monthly client, you can end your membership at any time. you are not tied in at all.
21. How is progress measured and check-ins completed?
Check ins are weekly and done through a check in form that I complete with you whilst on a call/video. You're liable for your own photos, measurements and current weight statistics which I will ask you about in our catch ups. Plans can be tweaked and altered to make sure you are making the most progress and to ensure you're happy with your goals in the weeks ahead.
22. How should I warm up before exercise and cool down afterwards?
Start off by doing some light cardio until you break a sweat. The increase in body temperature will help with blood flow, flexibility, and injury risk. Then stretch any tight areas, as necessary to gain a full range of motion. Dynamic, rather than static stretching, is preferable at this point (please refer to my stretching guides). Alternatively you may find that you can skip stretching and perform a few warm-up sets instead.
Be sure to Perform as many warm-up sets as is needed so that you’re ready for your main sets but not fatigued in a way that detracts from them. Remember it's vital to build the mind-muscle connection so warm up sets are a great way to trigger this process.
23. How do I know I will get the results I want - what guarantees can you give me?
To be honest with you I can't guarantee you anything unless you put the work in. I can provide you with all the best training and coaching available but if you don't put the effort in and take it seriously, you won't see the changes you desire. Instead of me telling you what I can promise you, why not see what my previous and existing clients have had to say about working with me via the Client Testimonial page.
24. What is a macro?
Macros refer to the three macronutrients which are - carbohydrates, protein, and fats. The breakdown for each is below:
1 g Carbohydrate = 4 kcal
1 g Protein = 4 kcal
1 g Fat = 9 kcal
25. What do you eat on a macro diet?
A macro diet should be rich in fruits, vegetables, have sufficient protein (1 g/lb of body weight per day), and be predominantly fresh and unprocessed foods. It is the same as any other 'healthy' diet.
Calorie intake determines whether weight is gained or lost, but the macronutrient content of the calories you eat has a significant effect on whether that change is fat or muscle mass, how you feel, perform, and how easy your nutrition plan is to stick to. I will teach you how to make meals out of your macros once we have calculated them.
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