Your problem is often not a lack of motivation or discipline or whatever, but a lack of good information. All your dedication, persistence and willpower will be lost effort if you use ineffective methods. So who's advice will you trust to get the results you are looking for?
- The Trainer at Your Gym. Prices average 80$/session. Most trainers can't tell you how to squat/deadlift correctly. They'll give you a cookie cutter program and will throw myths at you like "don't squat below parallel". Even if they don't, it's still 80$/session. You learn nothing in 1 session so this adds up quickly.
- Nutritionists. Prices also average 80$/session. Their knowledge is often based on books which are now outdated. They'll throw myths at you, like "saturated fat is bad for your heart". And they rarely walk the talk when it comes down to their own diet. They also only give you a plan, they don't check on a daily basis if you're applying things correctly.
- Practical Experience. You end up training yourself. Reading things here & there and applying. This will work if you find the right information and if you're patient. But it's a long learning process. I know, because that's what I did during the past 10 years.
Online Personal Training StrongLifts.com
You know me by now. I'm Mehdi author of StrongLifts.com. A blog read by 20.000 readers daily and getting 300.000 visitors per month. I got into strength training with the goal of building muscle & losing fat 10 years ago. I dealed with the problems you're experiencing today long before you got into all of this. Problems I didn't experience myself, I helped others overcome, both online & offline.
I already share what I know at StrongLifts.com. Now I'm going a step further by offering online personal training.
- Training Program. A personalized training program tailored to your needs, preferences, equipment, plateaus & available time. Training program can include: cardio, flexiblity work, soft tissue work, posture realignment, injury (p)rehab, etc.
- Diet. Tailored to your goals: going from skinny to muscular, going from chubby to muscular, losing the man boobs/stomach fat/women thighs, for vegeterians/vegans, ... All using foods that you like to eat, have the time to prepare, that are easy to take with you to work/school and within your budget.
- Personal Training. You shoot videos and upload them my way. I check your technique, see what you're doing wrong, why you're doing it wrong, and how to fix it. You keep an online training & diet journal, I check what you do and tell you what you're doing right, what you need to change, and why. This is 1 on 1 personal training.
- 30 Days, 1 Fee. No expensive pay per session stuff. You'll get all of the above during 30 days for 1 fixed monthly fee. I always reply within 48 hours, 90% of the time I reply within 24hours. You not only get a diet & training program, but you can ask questions whenever you want during 30 days.
Why You Need Online Personal Training
Here's what you can expect when signing up for personal training by me at StrongLifts.com
- Build Muscle & Lose Fat. You'll get a strength training program that will help you build muscle & lose fat. Your diet will help you gain muscle while keeping your body fat down. Cardio can be added to speed up things. Everything will be tailored to your goals, whatever they are.
- Get Stronger. Your training program will help you get stronger. If you have training experience, I'll check your previous training program, check possible plateaus you've been dealing with, then we'll work from there to keep the progress going so you reach the next level.
- Improve Technique. You shoot videos of yourself doing exercises at your gym. Any exercises: barbell exercises, flexibility exercises, soft tissue work, mobility exercises, posture exercises, ... Post it, send it, I'll review it and tell you what you're doing wrong, why you're doing it wrong and how to fix it.
- Prevent Injuries. Injuries can be caused by: bad technique, bad posture, lack of flexiblity, muscle imbalances, too much weight. Bad technique, bad posture & lack of flexibility will be spotted through videos & pictures of yourself that you will send. Training program will get rid of imbalances. Too much weight: I'll check your technique & training log and tell you to lower the weight if needed.
- Fix Injuries. Injuries caused by weak/dormant/inactive muscles, lack of flexibility, bad posture, bad technique, etc. As long as your injury isn't pathological, it can be fixed.
- Improve Posture. Slouching shoulders, bent upper-back, forward head posture, flat lower back, hyper-lordosis, ... All can be fixed using a training program that includes postural realignement exercises.
- Improve Flexibility. You shoot pictures of yourself doing weight lifting & body-weigth exercises. I will spot flexiblity issues, and make you a training program that includes exercises based on your flexiblity needs.
- Build The Lifestyle. The biggest challenge is doing all of the above when you have a career, business, family, social life, hobbies, etc. You'll get a training program based on your available time. You'll get a diet that is easy to take with you to work.
Limited Subscriptions.
The personal training is done by myself only. I can not handle too many requests at the same time. For this reason personal training is limited to maximally 50 subscriptions. Check my signature at the bottom to know how many free spots are available.
100% Risk-Free Money Back Guarantee
I trust what I do. You get a 100% risk free money back guarantee. If after 30 days you're not happy with the personal training, you'll get every cent back. I won't get into discussion with you whether you're right or wrong, you just give me an explanation why you're not happy and I give you your money back.
How Much Does Personal Training Cost?
Personal training is for serious people only. Age, gender, current stats, experience, ... don't matter. What matters is that you listen to what I say, do what I tell you to do, and are motivated. I'm giving you the tools you need, I'm giving you waking up calls here & there, but if you don't take action, you'll get nowhere. I expect you to free 10 mins/day to update your training & diet log. Only apply if you're serious about this.
- Cheaper Than Personal Training at Your Gym. Prices average 80$/session. Most trainers can't tell you how to squat/deadlift correctly. They'll give you a cookie cutter program and will throw myths at you like "don't squat below parallel". Even if they don't, it's still 80$/session. You learn nothing in 1 session so this adds up quickly.
- Cheaper Than Nutritionists. Prices also average 80$/session. Their knowledge is often based on books which are now outdated. They'll throw myths at you, like "saturated fat is bad for your heart". And they rarely walk the talk when it comes down to their own diet.
- Cheaper than competition. Some ask up to 350$/month for online personal coaching, with a 3-4 month minimum commitment.
Price for personal training by me is 97$/month. There's no commitment, you can do this for 1 month then stop. Honestly, after 3-4 months you should get the point so you can do everything on your own.
How You Can Apply for Personal Training
Send the questions to all the answers below at stronglifts at gmail dot com or using the form here. I'll review your information and send you a reply with what I think I can do for you. You make payment using paypal/visa/mastercard and then we get started. I answer all emails, if you don't get a reply within 72h, send me a personal message using this forum. Sometimes email go lost in spam boxes/junk filters.
Required information:
- your forum username (register on the forum if you don't have on yet)
- your current stats (body-weight, height, age, gender, strength stats)
- your goals (body fat, strength)
- your experience (#years lifting, current training program/diet)
- history of injuries
- equipment you have access to
- time available per day/week
- what's your job like? (get me an idea of your lifestyle)
- how does your schedule look like? (which days do you workout, what time)
- your expecations (why do you think you need me?)
What People Say of Online Personal Training StrongLifts.com
azey47 wrote:Also, everyone in my gym was doing squats improperly. I asked the trainers for form help just to see what they would say, and i was told that I was sitting back too much and squatting too low (bad for the knees they told me). I told everyone to visit stronglifts.com. I'm surprised how much bad advice was being given, even by trainers. [..]Thanks so much for your coaching and advice, it's very helpful. And at what a price!.
Maestro wrote:Thanks also for the comments on the videos too. I do read through them in detail, and find them really helpful (even if I don't manage to get all of them right each time!). They are also really motivating - since it feels like someone is there with me along the way.
This is a really big deal, since I am training alone, and none of my friends are currently into weight training.
stratton wrote:Thanks for the wakeup email. Many people are satisfied by being regarded as an expert. Clearly, you are motivated by helping others succeed. I have been lazy about posting, but also didn't want to intrude too far on your offer. With that out of the way, I look forward to getting more out of you, and you getting more out of me.[..]
I do want to tell you that I drove a car for 18 hours during my recent holiday and it was the first time in over 10 years that my back didn't hurt because of it![..]I've got to tell you, I have had zero pain in my lower back since signing up for your training.
Thanks again for your dedication, you're an inspiration to many.
Rishi wrote:See this is one of the many many reasons, one needs personalized training. Even in a very knowledgable forum like yours (forget the www), there is too much information...Someone in the forum said a few months back, drink milk to build muscle, w/o providing a context and I was drinking milk almost 3 times a day...Of course there are many other reasons I signed up, but this is just something which immediately comes to mind.
shizz702 wrote:Anyways wanted to let you know I'm really happy the way things are going with this online training with you. I've always known I should eat cleaner (and squat lower) but knowing doesn't mean much if you don't apply it. So it's good that I found you to give me that extra push I needed.
Tellio wrote:Frankly, I am rather amazed at what has happened in the little over a month since I started training with you. Our training has been a scaffold for other good habits and new ideas. The soft tissue discoveries alone have been priceless. So...thanks a lot, especially for the great commentary in your last response. I really try to keep all of your suggestion uppermost in my mind when I lift.
Sean wrote:Oh and btw, thanks so much for all of this, for such a rapid transformation in less than two months. I can't tell you how much my confidence and self esteem have gone up. Thank you.
Waiting List
Coaching will be closed when 50 subscriptions are reached. Everytime a spots gets available, I'll contact the people on the list below from top to bottom first. Those on the wating list will apply at the price valid on that day. To be added to the list, post a message in the thread below.
- Helm
- Hemram4u
- Ukdudeinuk
#######################################################
Quick update on the personal training. 18 forum members have subscribed during the last 3 weeks. Here are some results:
* Jstahly went from 280lbs to 240lbs before he contacted me. He thought he had reached a plateau. 3 weeks later he's at 230.2lbs. Body fat dropped from 20% to 18%. His health is also improving, fasting blood sugar on waking up 95mg/dl. At this rate, we're going to reach his goal of 10% body fat well before November 1st. Oh yeah, jstahly is 52y old.
* Sean's body-weight went from 205lbs to 193.5lbs. His fat caliper still shows 20% body fat, but to quote his own words: "I know that is inaccurate, I look and feel better than before. My weight proves that I have lost fat because I have not gotten weaker at all." Squat went from 115lbs for 5x5 to 170lbs for 5x5. Sean has a very solid Squat technique by the way, lots of potential.
* When Bluestreak subscribed, he told me he wanted quick results. In 8 days I took him from 89kg to 91.5kg body-weight. At this rate, he'll reach his 95kg goal weight within the next 2-3 weeks, getting him closer to losing the skinny look. He also had back pain before we started, his own words 5 days after we started: "I wanted to mention that, already, I've been experiencing a lot less lower back pain".
* Xede75's lower back also used to hurt when standing for long times, when doing Squats, and even when sneezing. Doctor gave him Motrim 800mg. All of it didn't help. I gave him specific exercises to improve his back health. He wrote: "For those who are reading my logs and have bad lower back, the soft tissue/mobility exercise is a blessing! Everything feels great!"
* Beppe has tested his maximum last Friday after I told him to do so. His results: 100kg Squat and 120kg Deadlifts. His body-weight hasn't changed, but his body fat went down from 16 to 13.7%. His before/after pics clearly show a decrease in waist size.
What's the secret? Not me. I only tell them what to do based on their goals/needs and give them feedback on the way. The real secret is them. The update their training logs several times per week, post what they eat, post videos, ask a lot of questions, etc. Their logs are all 3-5 pages long, some with up to 70 posts, all in less than 1 month. Talking about interaction. Jsthaly & Sean go very far with the personal training. Not only do they shoot videos, they add audio in which they share their thoughts! Check again their weight loss: 10lbs in less than 1 month.
I wrote on the personal training page that I was looking for people who are motivated. Here's an exact copy of an application I received this weekend:
stats weight 280 height 6'2" age 49 male not sure strength o.k. for old fatman.
goals lose weight gain strnegth body fat 15% ?
no real experience jacked around last couple years off and on
no programs now just starting out
buldging disc in neck has bothered me
smith machine free weights
time varies alot I work lots of 16hrs shifts
I have a 14 year old son with lots of disabilities that I lift alot
and want to be around for a long time .
Is it a joke? I hope so. Because it definitely didn't sound serious. Jstahly's application was a 3 page word document with all the information I requested, plus a lot more extra information about his past training programs/diet/etc. Stuff I didn't ask for, but that definitely helped in getting him results. Jstahly put his time into his application. I knew it was going to be fun working with him only by reading his email. Check again Jstahly's progress: 240lbs to 230lbs in 1 month. 52y old!
I give everyone the benefit of the doubt, so I did reply to the above email. I replied the application didn't sound serious. That your stats/age/body-weight/etc are irrelevant. The only thing that matters to me is that you're motivated: do you want what you want or not? When I read back the above application I feel the answer is no.
Until today I haven't received an answer, which confirms my intuition. If you're not motivated, don't subscribe. If you have other priorities at this time: don't subscribe. If you think this is a get ripped quick scheme: please DON'T subscribe. This way you're not wasting your money and I'm not wasting my time. There are people like jstahly, sean, bluestreak, xede75, Beppe, and many more who are serious about building muscle/losing fat/getting stronger. If you think you're one of them, then only contact me.
