Personal Trainer Dublin

Personal Trainer Dublin | Fitness Trainer Dublin

Why Should You Get A Personal Trainer? [Scientific Research]

My buddy Alwyn Cosgrove (I suggest you Google him) just sent out a mail about a scientific study that might be of interest to you…


‘Supervised exercise versus non-supervised exercise for reducing weight in overweight/obese adults. Nicolaï SP et al. J Sports Med Phys Fitness. 2009 Mar;49(1):85-90.’


This research study looked at the effects of training with supervision/instruction (ie a qualified personal trainer) versus “advice”

Two groups – Group one met a trainer twice a week for 4 months (as a group).
Group two received basic advice to increase physical activity and access to a fully equipped gym (any exercise they did was unsupervised).

The group with supervision lost on average 362% more fat over a 4-month period. (Total fat loss of 13.4lbs in the coached group – and only 3.7lbs in the advice only group)

WOW… I knew having a personal trainer was a big deal and I knew we were useful on some level 🙂

But not almost 4 times more effective!!

This proves two things… personal trainers/ bootcamps aren’t a waste of time! ESPECIALLY if you’re a beginner.

This study was done on untrained individuals… i.e

  1. They hadn’t trained before or at least in the previous 18 months…
  2. They were training but they had just started and were getting nowhere
  3. They used to train but gave it up…

So if you fit into any of these categories… personal training or bootcamps might just be the way forward for you…

I know, it’s a leap of faith and personal training isn’t exactly the cheapest service on the planet and in order to get you off the fence I am going to make an executive decision and release 6 Personal training vouchers as Christmas presents…

They are perfect as a Christmas present. It’s 8 personal training sessions that will take place in early January!

Why 6?

Because I bought 20 last year and 14 were sold… and I have 6 left… and quite frankly we wouldn’t be able to cope with any more clients… Busy Busy!

Don’t believe me?

PS. Its 8 weeks TODAY until Christmas!!

Lose 10 lbs between now and Christmas, Don’t put it on!!

Take action NOW! Contact me Here >>>> Contact Bryan Here <<<<<

Or click the image below…

Read more about the ABS Gym (private personal training studio) by clicking the image below!

October 28, 2010 Posted by | Uncategorized | | Leave a comment

Carbs… Friend or foe… [read this]

If you’ve been reading my Personal Trainer Dublin blogposts for a while you’ve probably been starting to reduce your refined sugar intake and introducing some different foods into your diet…?

Now you have started to introduce different foods, reduce others and improve you diet over all. For the next couple of days we are going to talk a little about what we are putting into our bodies and how it will effect your efforts.

You probably still don’t know the reasoning behind it though. . I know what you are thinking and its probably on your mind all the time. .

‘don’t you need carbs?’

‘I feel tired when I don’t eat carbs’

or my favourite

‘ I CAN’T give up carbs’

First of all I never said give them up I merely said change the sources of carbs. Consider this;

Traditional diet. . Eat Less

You’ve heard of the 40:30:30 ratios an all that garbage. . ie calorie sources coming from

40% carbs
30% fat

Yea? Looks okay right?

So say you maintain that ratio and just ‘reduce’ everything, carbs fats and protein ..
or reduce portions but you are essentially eating less, yea?

Where are all the vitamins and ESSENTIAL stuff in food?

In the fat and protein sources of course. .

So in reducing you caloric intake you have also reduced your nutrient intake. .

vitamins, minerals, antioxidants. . all that good stuff.

A reduction in nutrient intake is what causes hunger and a sense
of deprivation in most peoples diets and as a result they all fail!

Your body simply detects that you are low on NUTRIENTS
not on fat and makes you hungy in the hope that you take in some
nutrients. . Your body can’t tell you;

‘take some calcium will ya?!’

All it can do is make you hungry in the hope you will take the hint
and take in something nutritious. .

So with the reduction in essential nutrients and maintenance of the
40:30:30 ratio, you have created cravings and set yourself up for
binges etc.

The problem is two fold. . .carbs (especially for people who are overweight)
will not only increase insulin levels and cause fat storage but the majority of
overweight people are insulin resistant meaning that insulin sticks around
much longer than it is supposed to and has trouble clearing all of the excess
carbs in the bloodstream. .

Bellyfat and then being comparatively thin everywhere else is a sure sign of this. .
next comes type 2 diabetes. . .

The insulin is not detected/picked up by the cells as easily, so ‘glucose clearance’
is slower and you have risen blood glucose levels for hours.

Fat loss is halted for this entire time. . so you could essentially go out
into your garden and do backflips for the ENTIRE time and your body will
not release any fat. .

Insulin is a storage hormone and it stores very well. .tell me. .

If you were storing something, you’d put it in a sealed container right?

Your insulin shuts off the ‘exit’ from the fat cells and does exactly that. .

Seals in the fat. . . No fat loss for you. .

Oh and not to mention if your insulin is raised, you are after eating a load of carbs
and you are storing that too. . . GREAT!

Think about it. . don’t just close the page and forget


Bryan Kavanagh BSc CSCS

Ian Graham CPT

ABS Gym —

ABS —-

Athlete physique —-

October 3, 2010 Posted by | Uncategorized | 3 Comments

Exercise or Die…

I posted this on Facebook recently, without really thinking about it.

But afterwards all the ‘stuff’ I learned in college started coming back to me…

I had an ‘AHA’ moment… although I did say recently that

I remembered that exercise is also a means of getting/ staying healthy… who knew!?

Yea, being R-I-P-P-E-D is a health benefit because you are physically harder to kill and more useful in general when you are stronger but there are actually MORE health benefits! Like ones that make you live longer and have a higher quality of life and stuff!

One of my clients recently told me that he is in the best shape he has been in years and he has only been training approximately 7 weeks with me… He has lost 8/9 kg and his health has improved exponentially…

Or in this clients case a bottle of motilium/ day! I cured his indigestion problem too… cool eh?

A girl in the bootcamp called me ‘Doctor Bryan’ the other day because I spotted she had ‘fallen arches’ and they are almost definitely the cause of recent knee pain she’s been having…

Jeez, this exercise stuff works!

Lets test your knowledge…shall we?

You already know that:

Don’t you?

You definitely have heard that:

If you’ve been couch-bound for a while, you may want to start with less strenuous activities such as walking and bodyweight exercises?

Beginning at a slow pace will graduate your introduction to exercise without straining your body ‘too much’. Once you are in better shape, you can gradually do more strenuous activity… just don’t be too careful, you need progression too!

Oh this one is common knowledge… it’s the American college of sports medicine’s exercise recommendations for the average person for HEALTH…

And that’s just for health, NOT weight loss… I’m afraid 20 minutes and some random ‘strength’ exercises using tins of beans and bottles of water or weights that look like babies rattlers just don’t cut it…

Nice one Cher… If is was easy, everyone would be in great condition, never tired, never depressed and living long healthy lives… sadly they don’t…

People are getting diabetes in their 30’s now and guess what…they’ve only really started being unhealthy and lazy in the last 10-15 years… imagine what the next generation is going to be like…


People are living in a state of morbidity… fat, sluggish and fatigued… IN THEIR 30’s… their parents only started to feel sluggish and gain a little weight in their 60’s (if ever)

See the problem?

Give us a shout today and get out of that rut your in… stop putting it off, you aren’t doing yourself any favours.

It’s NEVER too late… Click the image below and check out the ABS Gym and contact us about one of out personal training programmes.

October 1, 2010 Posted by | Uncategorized | Leave a comment