Training

Training

Plane Training

Plane TrainingTM

Plane TrainingTM is a resistance training method that combines antagonist functional movement patterns according to planes of movement. The aim is to fully develop all of the muscles in the body. There is an optimal way of activating each muscle group of the body. The aim is to combine these exercises in an easy, structured, methodical way. Inspiration for the exercises in Plane Training came from gymnastics and explosive sports such as rugby, American football, boxing and mixed martial arts and creates a similar physique and performance as exhibited by these athletes.


Benefits include :

  • Rapid muscle development
  • More muscle definition and muscle separation
  • Reduced body fat
  • Improved balance and coordination
  • Explosive performance
  • Increased core strength
  • Increased cardiovascular fitness
  • Balanced, logical physique

Rules of Plane TrainingTM:

  • NO ISOLATIONS
  • NO SITTING DOWN
  • NO MACHINES

Online Training

OnLine Training

There are only a handful of truly effective exercises. Find out which ones are appropriate for your specific body type and why. For example, whilst barbell deadlifts are a great exercise, some people, due to their biomechanics, should avoid this exercise.

You are unique. With HiBody, you will have a tailor-made program made specifically for you and designed to transform your body; together with online support and advice as you go.

As part of the process in designing your tailor-made program, an integral part of this stems from the evaluation of body profile photographs submitted via email. From extensive experience whilst training clients, photographic imagery it is without doubt one of the most effective method of identifying specific training needs including muscle balance, posture, aesthetic requirements and, importantly, measuring your progress.


HiBody Online Packages

One month £120
Two months £220
Three months £300

Each online HiBody package includes:

  • Personalised photographic biomechanical assessment
  • Tailor made program design
  • Personal online support and advice

Hi-Strength

Hi Strength Mobility

Hi-Strength Mobility is a private class mixing Yoga, Pilates and Physiotherapy exercises that are specifically designed to improve mobility for strength training. The movements promote a tremendous sense of well-being, delivering increased energy, greater mind-body awareness, improved posture and a strong core.


Benefits include :

  • Spinal mobility
  • Strong core
  • Long, lean muscle development
  • Improved hip mobility for squats
  • Greater shoulder mobility for lifting
  • Improved co-ordination
  • Relief and prevention of injuries
  • Increased energy levels
 

Hi Strength Mobility Class

Classes are held at Gymbox Covent Garden

Sundays 12.00pm-1:30pm
£35 drop in
£20 for Gymbox members

Training Classes


Plane TrainingTM Classes

Group training can be a useful tool for athletes who like a social element to fitness and a competitive edge to their training. Classes are suitable for all fitness levels, beginner to advanced. Plane TrainingTM classes are available at Gymbox Covent Garden:

Tuesday 9am - 10am
Tuesday 3pm - 4pm
Thursday 9am - 10am
Thursday 3pm - 4pm

£35 drop in
£20 for Gymbox Members


Personal Training

HiBody personal trainers are hand-picked trainers that share the same functional fitness philosophy and are qualified practitioners of Plane Training. Helping you achieve your goals is their passion. To find a HiBody Trainer near you please see the contact section.

£55-65 Per hour

Diet

If you want to gain significant muscle size you'll need to have an approximate daily surplus of 500 calories. This means you need to eat 500 calories more than you burn off in a day; given your BMI. Obviously, in reality it's hard to get this exactly right, so accept that when you are putting on muscle you may also gain a little body fat. Remember, you will put on 1 kg of muscle a month and you can remove 4kg body fat a month whenever you choose by dieting with a 1000 calorie deficit. Keep in mind, when dieting, you gain negligible amounts of muscle, so be aggressive and strict on your 4-6 week diet periods. Decide what you are doing clearly in your mind and stick to it.

If you are cutting or bulking, your training remains the same. It is vital you continue to lift heavy weights to tell your body to maintain muscle mass while in a calories deficit.

Find out your calorie needs here:


Lose Fat

Consume 1000 calories per day under your BMI to lose approximately 1kg body fat per week, while maintaining a good quality 3-4 sessions of resistance training per week.


Gain Muscle

Consume 500 calories over your BMI with a good quality 3-4 session a week Plane Training resistance routine for 1kg muscle gain. To bump up your calories: eat nuts. Nuts are an invaluable source of slow release calories when gaining muscle size.
Use these foods lists for either goal.


Eat Organic

Meats
Fish/seafood
Fresh fruits and vegetables
Eggs
Nuts and seeds
Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)
Dairy
Legumes


Don't Eat

Non-organic foods
Cereal grains
Refined sugar
Potatoes
Processed foods
Salt
Refined vegetable oils

Diet


Diet

 

 


Diet

Look at the body of Eugene Sandow the father of modern bodybuilding. He wasn't using whey protein. He wasn't using steroids because they didn't exist in 1900. He drank milk, ate nutritionally dense foods, trained hard, and produced a strong body.

Supplements

Nature can't be beaten when if comes to nourishing the body. But here are some supplements that help build muscle and have relatively good scientific studies to support their merit:
Creatine
Fish oils
Vitamin D3


HYDRATION

Don't drink sports drinks or fruit juices; they are packed with sugar you don't need. There is a serious dehydration problem today. The most suitable rehydration method is water. When you drink water you are detoxifying the body. The most effective way to lessen the impact of pollution is by dilution. Drink 2 litres a day, and 2.5-3 litres per day on workout days to combat the effects of pollution.


PROTEIN

Even with the best workout routine in the world, you will not gain muscle unless you eat enough protein. Ideally get your protein from a variety of sources. Use this weblink to calculate your daily recommended protein intake, then double the result:
To get an idea of the protein content in food, it's a good idea to familiarise yourself with the BV (BV = biological value) of foods.

Whey 106-159
Egg 100
Cow's Milk 91
Casein 80
Soy 74
Beef 80
Fish 83
Chicken 79
Kidney Beans 49