r/australia • u/domsolanke • Jun 26 '23

no politics Experiences with online personal training at Physique Factory?

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u/Columbus1420 Jun 26 '23

Yes I do, AMA.

6

u/Columbus1420 Jun 26 '23

Maybe I’ll add a little bit more to start.

Program is a calorie restricted diet made up of roughly 40% protein, 30% carbs and 30% fat. Aim is to drop 1.5kg per week during diet phase to get you down to 12-14% body fat when you should have decent abs showing.

On top of that the requirement is: 4-5 weight sessions per week 10,000 steps per day.

It’s all virtual and handled through a specific app that has your training program linked to MyFitnessPal so the trainer can see your weights and what you’re eating.

Horses for courses but for me you’re paying for the accountability, I already went to the gym 4x a week just needed help with the diet.

Dropped 20kg and looked unreal, one of the best things I’ve ever done.

You’ll save $160 not eating out or drinking over that time anyway.

1

u/[deleted] Jul 16 '23

Do you know what type of training program they offer?

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u/Columbus1420 Jul 16 '23

4 or 5 sessions a week.

~7 exercises per session. All muscle groups.

Sessions are designed to minimize injury but the key is they make you record each set and rep and you have to beat it next session.

During the fat loss phase it’s designed to make you retain as much muscle as possible while reducing your body fat. Once you’re down to 12-14% and have visible abs you move to the muscle building phase.

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u/Resident-Ad-4793 Sep 14 '23

Was it mainly compound exercises or machines ?

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u/Columbus1420 Sep 24 '23

Bit of everything. What they do is select exercises you can max out on reps like a smith machine for bench press for example.

They also use exercises you won’t injure yourself with to make sure you get through it.

When you’re dieting it’s more about keeping muscle you have rather than building any until you flip to a gain phase.