On the DRAWER (menu) you will select PERSONAL TRAINER…
In this first screen you will start setting your PERSONAL TRAINER by inserting some important information:
- Your Weight
- Your Height
- Your Gender
- Your type of Work
- Seated/lying all day
- Seated work
- Moderately active work
- Very active work
- Your Goal
- Muscle Gain Plus
- Muscle Gain
- Weight Maintenance
- Weight Loss
- Weight Loss Plus
- Weight Loss Extreme
- Your Diet
- Protein Plus
- High Fat Low Carb
- High Carb Low Fat
All this information is essential so your plan can be set.
COACH TIP: Best way to work your training/diet plan is to cycle. For example if your actual weight is 90 kilos and you want to reach 85 kilos you should cycle between any Weight Loss plan and a Muscle Gain plan. You can drop 2 kilos in Weight Loss, followed by 1 kilo gain in Muscle Gain. Then again 2 kilos down and 1 kilo up, until you reach your goal. After reaching your goal you can use the same approach but for Weight Maintenance (1 up 1 down) or simply stay with Goal Weight Maintenance.
COACH TIP: Unless you are familiar with more specific Diet Plans (ex Ketos or Vegan) and/or followed by a nutritionist you should select Balanced Diet
Once you complete filling the SETUP screen you swipe right and move to the next screen…
In this screen you will define how much you want to RUN, CYCLE and/or SWIM. If you don’t want to run, cycle or swim you can fill 0, it is ok. You will have multiple ways to reach your Crosstraining goals (crosstraining chapter will be explained later). Once you are done you swipe right again so you meet the next screen…
You will need to spend some time in this screen when you are setting it for the first time, specially if you are not familiar with some exercises. Basically you are defining all you want to see included in your plan and what you don’t want to see included in your plan. Reasons can be many:
- Inability – though it is not likely that the Personal Trainer will give you an exercise TOO EASY or TOO HARD for your actual fitness level you can guarantee in advance what you definitely are not yet able to do. Examples: you can be a super athlete but you can’t do MUSCLE UPS so you should replace them for the options you have, STRAIGHT BAR DIPS, PULLUPS, etc; if you can’t do STRICT or KIPPING HS PUSHUPS you can replace them by HINDU PUSHUPS; if you cannot do a perfect Goliaz PUSHUP yet you can replace it for KNEE PUSHUPS. If you cannot do PISTOLS you can replace them by ASSISTED PISTOLS or SQUATS;
- Injury – Imagine you cannot work legs because you are seriously injured. Still you want to work all other muscles groups. So, you can EXCLUDE the workouts that include leg exercises. If the injury is not too serious and you just want to be on the safe side you can also replace a hard legs exercise for a simpler one. Ex: HIGH JUMPS for HIGH KNEES;
- Temporary or Permanent Replacement – Imagine that one specific week (or some, or all) you cannot run or do workouts where you need to cover distances. In these cases you can simply replace RUN for HIGH KNEES. You can also EXCLUDE all workouts that include exercises like LUNGE WALK, BEAR WALK, ARMY CRAWL, etc
For all exercises you can check exactly what they mean and how they are executed by clicking the video thumbnails.
In resume your possibilities are endless and you can tailor make it perfectly for you and your goals. Once you are done swipe right again…
Time now to check how fit you are. We will use 4 exercises to do so: BURPEES, SITUPS, SQUATS and PUSHUPS. Once more you have the video thumbnails so you can see how to correctly perform each exercise. You have 2 options: you can click GO and perform the 1 min max; or you can insert it directly.
COACH TIP: You will perform the maximum number of repetitions with PERFECT FORM. A BURPEE without back straight or no jump is not a BURPEE. A SITUP where you don’t touch with your hands in the floor behind your head and in front of your feet is not a SITUP. A SQUAT where your hip doesn’t go down enough is not a SQUAT. A PUSHUP where legs or hips touch the floor is not a PUSHUP (Yes, Goliaz Pushups are today famous everywhere and even adopted by our competitors)
Once you complete your FITNESS TEST you swipe right again so you can find your RANK and WORKLOAD for the week
In this screen you are informed what your actual RANK is. This RANK is directly linked to your fitness level and it is very important in the PERSONAL TRAINER algorithm. Each Goliaz athlete should focus in progressing in the many RANKS available. For your knowledge the RANKS are:
In this screen you see how many repetitions are missing so you reach the next RANK. This should be all athletes priority – PROGRESS.
You are also informed about your WORKLOAD. The 2500 Points are the coach advise for the EXPERIENCED rank.
But if you feel brave you can increase it up to 5000 Points. On the other hand you can decrease to 1000 Points if you feel you can’t train so much that week. If for example you are subscribed to a Goliaz monthly challenge you may also want to set your workload to ZERO. Coach advises but it is you who decides how much you want to train.
INFORMATION: Goliaz Points are the sum of two factors: cardio factor and strength factor. When you see that for example one workout has 500 points it means that the sum of cardio factor and strength factor results 500 Points for that specific workout. So, all your efforts are measured in points. For each repetition you do, each distance you cover Goliaz algorithm performs an accurate estimation of the amount of energy and after burn effect. The direct connection between Points and Energy will make that the Nutrition Plan will be perfectly optimized for your goals (this will be covered in another chapter)
Time to GO BEYOND. Press now “OK COACH, LET’S GOBEYOND” so you can meet your WEEKLY WORKLOAD…
So your Week is now set. You will see there the best mix of workouts for your goals. Crosstraining will be filled progressively throughout your activities. For example if you go for 5 km RUN than you will see 5K instead of 0K, and therefore only 10K will be missing in your running plan. You should aim to complete the week at your rhythm but within the week range. Anyway, if you complete the week before time you can start a new one right away.
Information: Workouts with 3 moons icon mean they are standard Goliaz workouts, not affected by limitations. Workouts without the 3 moons icon mean these include one or more replacements previously set by the athlete.
Finally you will see in your profile that a nutrition plan has been created (but this explanation can wait another chapter).
And this was the presentation of the PERSONAL TRAINER module of the Goliaz APP. A new module will be explained in the next days…