F.A.Q.s
As you've made it this far, you'll probably now have some questions about how it all works.
So, this section answers all the main frequently asked questions so you can get the instant answers at your fingertips.
After this page you will find the Terms and Conditions, and after that the Application Form for services.
NUTRITION:
How does the diet get planned?
Based on your goals, hunger frequency, appetite, schedule, weight and body composition as well as personal preferences, a diet will be created that is the equilibrium of hitting the numbers calorically speaking and these aforementioned factors in particular, so it truly is perfect for you and only you.
Will I be made to go hungry?
No. Alex is a firm believer that diets need to match both an individual's hunger frequency and appetite, so neither starving nor force-feeding occurs under his wing, so whether aiming at increasing size or reducing bodyfat, comfort and satisfaction are paramount and never compromised.
Will I have to eat bland, boring, dry food?
Absolutely not. Despite many providing meal plans that just say ___g of chicken and ___g of brown rice only, Alex would never have people suffer dry, boring food. He's taken great care to select and design bistro quality meals and fine-tuned them into simple, convenient recipes anybody can prepare and selects these as appropriate for the individual.
Do I have to eat the same foods everyday?
Not exactly. Alex guides and encourages his clientèle and workshop/seminar delegates to eat a wide variety of foods for two main reasons:
a. in order to get in a broad range of nutrients, and b. for the purposes of variety, which prevents a diet going stale. Whilst applying protocols that will involve the same food sources need to become part of a daily routine for essential, consistent nutrient intake; the recipes for these foods such as red meat, poultry or fish for example, absolutely may be varied and alternatives are supplied.
Will my diet be strict?
It does need to be followed to the letter if results are to expected as we can only monitor and adjust what's adhered to. However, Alex makes this as painless as possible by considering the individual, paying great attention to personal preferences and even sometimes being able to sneak in a few "guilty pleasures" into the day's calories, even when fat loss is the focus. So yes, it needs to be followed, but it's not likely to be boring by any means.
Can I still eat my favourite foods?
For the most part yes, but for success, we do have to aim at nutrient targets for protein, carbs, and fats respectively, this means some fat or sugar loaded foods may need to be limited, however there is scope to incorporate some "guilty pleasures" amongst delicious savoury meals that collectively help us reach the aforementioned nutrient targets.
How quickly will I lose fat/build muscle?
This is not something that can be answered in advance, and those who claim to be able to may be doing so disingenuously because everybody responds at different rates. All that can happen is implementing an effective approach optimal for the individual which is then monitored and adjusted accordingly.
Will the diet include fat-burning foods?
Unfortunately there is no such thing, so, no...however total calories and the grams of macronutrients within that will be set to the right amounts to not add additional unwanted bodyfat; a diet set-up in this manner plus training go hand in hand and are what help to reduce bodyfat whilst maintaining the muscle mass built in a massgaining phase during a dedicated fatloss phase. Some bodyfat accrual is inevitable in a massgaining phase but can be minimised though good set up that is monitored and adjusted as required.
How often do I get cheat meals/days?
With Alex's approach they're not really required because the diet is generally so delicious and even incorporates "guilty pleasures" - however, for social occasions, you will learn how to make the judgement call to select something along the right lines or how to null the impact of an occasional "splurge" without guilt or fat gain.
Do I have to fast?
No, in fact that's not optimal for maintaining your levels of muscle mass during fat loss phases nor building as much new muscle mass as possible in strength and growth phases, as these fasting approaches don't provide the building blocks muscle needs for around half the body's waking hours. Yes some people see success from these methods but it's likely they could have got slightly better results and not had to endure staving off hunger most of the day.
Do I have to eat six meals per day/every two hours?
Not unless you are hungry six times a day/every two hours, no, but, it is wise to have regular feeds spaced out across the day for performance, recovery and body composition, but six may be overkill, and for many it's not even necessary to eat quite so frequently for maximised results.
Will I have to cook everyday?
Where possible, no; many recipes have been designed to be cooked in bulk so that they can be portioned up to be stored in the fridge or freezer, then simply be warmed to enjoy on the day. However, some things like fish, eggs, steak and rice are not nice cooked days in advance so it depends on what's cooking of course. The priorities are convenience, ease and enjoyment and meals are scheduled as appropriate, so you won't be expected to cook in places where you can't either.
What if this doesn't suit my daily schedule?
The approaches Alex selects and conceives are drawn up with this at the forefront of considerations, for example somebody on the road a lot during work hours can have finger food and/or a drinkable "meal replacement" shake with them, and somebody working from home can probably enjoy something warmed on the stove, but neither would suit the other, whatever your situation, we've got it covered.
How are these dietary benefits all monitored?
By valuing your personal feedback and also using various gauges such as the tape measure, weighing scales and skinfold readings as and when appropriate.
TRAINING:
Will this be difficult?
It won't be easy, you will have to work hard, but programmes are always drawn up according to the individual's experience and competency with the "minimum effective dose" principle so that we can add more only when ready to do so safely. We do what's effective, necessary and appropriate; nothing more, nothing less.
I don't have all day to train, how will I get results?
You don't need all day to train, just around an hour, but an incredibly well-directed and focussed hour. However, to progress fat loss focussed work, this time will increase [more] compared to muscle gain as the amount of conditioning work really must gradually yet significantly elevate over time, increases in volume from lifting could be as simple as having greater loads on the bar and/or a few additional sets.
Will this build muscle and burn fat at the same time?
Some slight crossover may occur, but we can only aim at fatloss or muscle-building at any one time because their respective greatest weapons are the hypo and hypercaloric diets. There is a Russian proverb that warns us the man attempting to catch two rabbits will get neither, and it's very appropriate here. We work to preserve muscle and reduce bodyfat with the hypocaloric diet and appropriate training methods or progressively add muscle whilst staying as lean as we can but expecting some inevitable bodyfat accrual in the hypercaloric diet with the appropriate training methods.
Is this training safe?
Yes, Alex pays attention to anatomy in order to select the safest yet most effective exercises that are ergonomic and he also teaches optimal technique for the individual's own frame, which reduces injury risks both short and long term which conventional approaches carry whilst maximising muscular recruitment.
How do I know this is the most effective way to train?
Alex has worried about that for you; what he recommends is totally impartial without emotional attachment to particular methods. Selections are made based on combining experience and understanding of sports, exercise and nutritional science, with an open mind and ever seeking more knowledge, in order to stay cutting edge.
I want to train with my home equipment is this okay?
That can work, absolutely, but it may require some new pieces of equipment as recommended by Alex, only what is absolutely essential though.
I work shifts, will this affect anything?
Not negatively no, the training programmes and diets are designed for individuals, to suit their individual circumstances.
How will I know how to do the lifts perfectly?
Lifts are selected according to an individual's prowess, without things that may be too technical being forced upon somebody. For new lifts, technique videos also can be shared with you and talked through too so you haven't missed any of the finer details. One to one coaching as half or full days is also available, and uploading lifting videos to a personal dropbox folder for constructive guidance is welcomed.
How is training monitored?
You with be provided with custom training logs where the loads can be noted down permitting the monitoring of strength maintenance in fat loss phases and increases in phases geared towards strength gains and muscle mass accretion.
How fast will I get results?
Strength gains, fat loss and muscle growth occur at very individual rates, our most powerful weapon here is applying optimal training and nutrition protocols for the individual, and letting what happens, happen at the rate your body permits it to, we can make sure that rate is as high as can possible be for you, together. This only works if we cultivate a high performance environment together which is a total team effort.
HIGH PERFORMANCE:
High performance huh? Do you only work with elite athletes then?
I work with anybody who is prepared to cultivate a high-performance environment under my direction and supervision, that simply means anybody who will be coachable and work hard. Many have been elite athletes, but equally I have had and continue to have clients who work regular nine to fives with some incredible drive; being a professional athlete is not mandatory, but a professional attitude and approach is.
How do we cultivate a high performance environment together?
We will identify EXACTLY what you need to do, outlining your purpose.
Take responsibility to action this and become accountable to this team effort where the subsequent monitoring and adjusting is vital to keep great things happening.
Commit yourself to the pursuit of self-improvement and mastery of your art.
What you have to do is whittled down to the very bare essentials, removing distractions.
No blame-shifters, no time wasters, no slackers need apply; this process is to facilitate the optimal direction and application of hard work.
As you've made it this far, you'll probably now have some questions about how it all works.
So, this section answers all the main frequently asked questions so you can get the instant answers at your fingertips.
After this page you will find the Terms and Conditions, and after that the Application Form for services.
NUTRITION:
How does the diet get planned?
Based on your goals, hunger frequency, appetite, schedule, weight and body composition as well as personal preferences, a diet will be created that is the equilibrium of hitting the numbers calorically speaking and these aforementioned factors in particular, so it truly is perfect for you and only you.
Will I be made to go hungry?
No. Alex is a firm believer that diets need to match both an individual's hunger frequency and appetite, so neither starving nor force-feeding occurs under his wing, so whether aiming at increasing size or reducing bodyfat, comfort and satisfaction are paramount and never compromised.
Will I have to eat bland, boring, dry food?
Absolutely not. Despite many providing meal plans that just say ___g of chicken and ___g of brown rice only, Alex would never have people suffer dry, boring food. He's taken great care to select and design bistro quality meals and fine-tuned them into simple, convenient recipes anybody can prepare and selects these as appropriate for the individual.
Do I have to eat the same foods everyday?
Not exactly. Alex guides and encourages his clientèle and workshop/seminar delegates to eat a wide variety of foods for two main reasons:
a. in order to get in a broad range of nutrients, and b. for the purposes of variety, which prevents a diet going stale. Whilst applying protocols that will involve the same food sources need to become part of a daily routine for essential, consistent nutrient intake; the recipes for these foods such as red meat, poultry or fish for example, absolutely may be varied and alternatives are supplied.
Will my diet be strict?
It does need to be followed to the letter if results are to expected as we can only monitor and adjust what's adhered to. However, Alex makes this as painless as possible by considering the individual, paying great attention to personal preferences and even sometimes being able to sneak in a few "guilty pleasures" into the day's calories, even when fat loss is the focus. So yes, it needs to be followed, but it's not likely to be boring by any means.
Can I still eat my favourite foods?
For the most part yes, but for success, we do have to aim at nutrient targets for protein, carbs, and fats respectively, this means some fat or sugar loaded foods may need to be limited, however there is scope to incorporate some "guilty pleasures" amongst delicious savoury meals that collectively help us reach the aforementioned nutrient targets.
How quickly will I lose fat/build muscle?
This is not something that can be answered in advance, and those who claim to be able to may be doing so disingenuously because everybody responds at different rates. All that can happen is implementing an effective approach optimal for the individual which is then monitored and adjusted accordingly.
Will the diet include fat-burning foods?
Unfortunately there is no such thing, so, no...however total calories and the grams of macronutrients within that will be set to the right amounts to not add additional unwanted bodyfat; a diet set-up in this manner plus training go hand in hand and are what help to reduce bodyfat whilst maintaining the muscle mass built in a massgaining phase during a dedicated fatloss phase. Some bodyfat accrual is inevitable in a massgaining phase but can be minimised though good set up that is monitored and adjusted as required.
How often do I get cheat meals/days?
With Alex's approach they're not really required because the diet is generally so delicious and even incorporates "guilty pleasures" - however, for social occasions, you will learn how to make the judgement call to select something along the right lines or how to null the impact of an occasional "splurge" without guilt or fat gain.
Do I have to fast?
No, in fact that's not optimal for maintaining your levels of muscle mass during fat loss phases nor building as much new muscle mass as possible in strength and growth phases, as these fasting approaches don't provide the building blocks muscle needs for around half the body's waking hours. Yes some people see success from these methods but it's likely they could have got slightly better results and not had to endure staving off hunger most of the day.
Do I have to eat six meals per day/every two hours?
Not unless you are hungry six times a day/every two hours, no, but, it is wise to have regular feeds spaced out across the day for performance, recovery and body composition, but six may be overkill, and for many it's not even necessary to eat quite so frequently for maximised results.
Will I have to cook everyday?
Where possible, no; many recipes have been designed to be cooked in bulk so that they can be portioned up to be stored in the fridge or freezer, then simply be warmed to enjoy on the day. However, some things like fish, eggs, steak and rice are not nice cooked days in advance so it depends on what's cooking of course. The priorities are convenience, ease and enjoyment and meals are scheduled as appropriate, so you won't be expected to cook in places where you can't either.
What if this doesn't suit my daily schedule?
The approaches Alex selects and conceives are drawn up with this at the forefront of considerations, for example somebody on the road a lot during work hours can have finger food and/or a drinkable "meal replacement" shake with them, and somebody working from home can probably enjoy something warmed on the stove, but neither would suit the other, whatever your situation, we've got it covered.
How are these dietary benefits all monitored?
By valuing your personal feedback and also using various gauges such as the tape measure, weighing scales and skinfold readings as and when appropriate.
TRAINING:
Will this be difficult?
It won't be easy, you will have to work hard, but programmes are always drawn up according to the individual's experience and competency with the "minimum effective dose" principle so that we can add more only when ready to do so safely. We do what's effective, necessary and appropriate; nothing more, nothing less.
I don't have all day to train, how will I get results?
You don't need all day to train, just around an hour, but an incredibly well-directed and focussed hour. However, to progress fat loss focussed work, this time will increase [more] compared to muscle gain as the amount of conditioning work really must gradually yet significantly elevate over time, increases in volume from lifting could be as simple as having greater loads on the bar and/or a few additional sets.
Will this build muscle and burn fat at the same time?
Some slight crossover may occur, but we can only aim at fatloss or muscle-building at any one time because their respective greatest weapons are the hypo and hypercaloric diets. There is a Russian proverb that warns us the man attempting to catch two rabbits will get neither, and it's very appropriate here. We work to preserve muscle and reduce bodyfat with the hypocaloric diet and appropriate training methods or progressively add muscle whilst staying as lean as we can but expecting some inevitable bodyfat accrual in the hypercaloric diet with the appropriate training methods.
Is this training safe?
Yes, Alex pays attention to anatomy in order to select the safest yet most effective exercises that are ergonomic and he also teaches optimal technique for the individual's own frame, which reduces injury risks both short and long term which conventional approaches carry whilst maximising muscular recruitment.
How do I know this is the most effective way to train?
Alex has worried about that for you; what he recommends is totally impartial without emotional attachment to particular methods. Selections are made based on combining experience and understanding of sports, exercise and nutritional science, with an open mind and ever seeking more knowledge, in order to stay cutting edge.
I want to train with my home equipment is this okay?
That can work, absolutely, but it may require some new pieces of equipment as recommended by Alex, only what is absolutely essential though.
I work shifts, will this affect anything?
Not negatively no, the training programmes and diets are designed for individuals, to suit their individual circumstances.
How will I know how to do the lifts perfectly?
Lifts are selected according to an individual's prowess, without things that may be too technical being forced upon somebody. For new lifts, technique videos also can be shared with you and talked through too so you haven't missed any of the finer details. One to one coaching as half or full days is also available, and uploading lifting videos to a personal dropbox folder for constructive guidance is welcomed.
How is training monitored?
You with be provided with custom training logs where the loads can be noted down permitting the monitoring of strength maintenance in fat loss phases and increases in phases geared towards strength gains and muscle mass accretion.
How fast will I get results?
Strength gains, fat loss and muscle growth occur at very individual rates, our most powerful weapon here is applying optimal training and nutrition protocols for the individual, and letting what happens, happen at the rate your body permits it to, we can make sure that rate is as high as can possible be for you, together. This only works if we cultivate a high performance environment together which is a total team effort.
HIGH PERFORMANCE:
High performance huh? Do you only work with elite athletes then?
I work with anybody who is prepared to cultivate a high-performance environment under my direction and supervision, that simply means anybody who will be coachable and work hard. Many have been elite athletes, but equally I have had and continue to have clients who work regular nine to fives with some incredible drive; being a professional athlete is not mandatory, but a professional attitude and approach is.
How do we cultivate a high performance environment together?
We will identify EXACTLY what you need to do, outlining your purpose.
Take responsibility to action this and become accountable to this team effort where the subsequent monitoring and adjusting is vital to keep great things happening.
Commit yourself to the pursuit of self-improvement and mastery of your art.
What you have to do is whittled down to the very bare essentials, removing distractions.
No blame-shifters, no time wasters, no slackers need apply; this process is to facilitate the optimal direction and application of hard work.