Discount training books

By buying any of my training books direct from the publisher you can get 25% discount. This is particularly helpful for the log sheets ("Nutritional Journal") where you will periodically need new copies once the old one has been completed.

Hopefully this should keep the costs low enough for everyone to make good use of these tools and ensure you reach your goals.

NUTRITIONAL JOURNAL: https://www.createspace.com/3471532 ( enter code UUD4HW87)

FOUNDATIONS FOR A BETTER PHYSIQUE: https://www.createspace.com/3410225 (enter code: 4NMCWESF)

I strongly recommend that all clients make use of the "Nutritional Journal" for the accurate recording of food, fluid and supplements.

If you need to keep track of your own workouts you can find "The F.I.S.H. Training Log" at Amazon:

http://www.amazon.com/F-I-S-H-Training-Log-Derek-Prior/dp/1445233509/ref=sr_1_12?ie=UTF8&s=books&qid=1284180897&sr=8-12

http://www.amazon.co.uk/F-I-S-H-Training-Log-Derek-Prior/dp/1445233509/ref=sr_1_11?ie=UTF8&s=books&qid=1284180942&sr=8-11

New clients welcome

If you'd like a no obligations consultation please contact me by one of the following means:


Email: derekprior [at] yahoo.co.uk

or via the "Contact Us" form on my website (http://www.derekprior.com/)

It's also possible to book appointments (including the consultation) via my online diary:

http://www.clocksushi.com/fish

I hope to see some of you soon.

Current prices: 1 hour personal training: £20


My guide to training and diet for improved body composition, "Foundations for a Better Physique" is now available from Amazon.co.uk as an eBook (Kindle format). You can download Kindle for PC for free from Amazon and then the book only costs 74p.

http://www.amazon.co.uk/Foundations-For-a-Better-Physique/dp/B003ZK55KC/ref=sr_1_5?ie=UTF8&s=digital-text&qid=1283442721&sr=8-5

The "Nutritional Journal" (3 months worth of food diary record sheets, measurement chart and baseline diet plan) is also available from Amazon.co.uk, currently discounted to £4.98. I recommend this to all my clients as diet is at least 80% of success.

http://www.amazon.co.uk/Nutritional-Journal-Derek-Prior/dp/1453718966/ref=sr_1_9?ie=UTF8&s=books&qid=1283442721&sr=8-9

FREE consultations & online booking system

I'm offering free personal training consultations for 1 week to clients in the Eastbourne area. Former clients are also encouraged to book a free consultation.

I'll be running a boot camp outdoor training session on Saturday mornings at 8am (meeting beneath Eastbourne Pier).

To book boot camp or any personal training service pleas evisit the online booking system at:

http://www.clocksushi.com/index.php

My user name is "fish" or you can find me by searching under "Derek Prior".

You can also book and pay for sessions using my website: http://www.derekprior.com/

or by phoning 07735433467

The F.I.S.H. Nutritional Journal (12 weeks worth of food record sheets, diet plan and measurment chart) is now available from Amazon for only $7.99.

http://www.amazon.com/Nutritional-Journal-Fitness-Instruction-Strength/dp/1453718966/ref=pd_rhf_p_t_1

Record your eating for success

The F.I.S.H. Nutritional Journal has just been published and will soon be live on Amazon, Barnes & Noble etc. Advance copies can be bought from Create Space eStore:


https://www.createspace.com/3471532



The Nutritional Journal includes:

* 12 weeks worth of food diary record sheets with space for 6 meals a day, supplements, fluid, pre, during and post-workout meals.

* Baseline nutritional plan

* Physical measurements chart

Use the journal as an efficient way to record all your training/weight loss nutrition. Aids accuracy, motivation and success.

Perfectly complements Foundations for a Better Physique and The F.I.S.H. Training Log.

Super-sets for Fat Loss

Now the warm weather is on its way it's time to shed the last of the winter fat. This year I packed on a lot of new muscle but my fat% went from 11% to 14% in the process.During the winter I'd been lifting heavy with lots of rest inbetween sets.

In order to strip the extra fat and retain the muscle I've switched to super-setting exercises and keeping rest between pairs of sets to 60 seconds. I've been pairing opposing muscles for chest & back exercises whilst perfroming 2-3 exercises for the same muscle with no rest for arms, shoulders and legs.

With this protocol, and the right diet, definition starts to imprive very quickly. This is due largely to the increase in growth hormone, which is related to the lactic acid build up from reduced rest. The weights are still high enough to retain muscle (10-15 reps mostly). Heart rate is elevated throughout the workouts, thus ensuring more calories are burned and a significant excess post exercise oxygen consumption (EPOC), which keeps you burning fat for some time after the workout (estimates of how long vary from 3-38 hours depending on the intensity of the exercise).

A sample wokout might be:

A1) Bench Press 2x 10-15 reps (no rest)
A2) Cable Row 2x 10-15 reps (60 seconds rest)

B1) Lat Pulldown 2 x 10-15 reps (no rest)
B2) Clean & Press 2x 10-15 reps (60 seconds rest)

C1) Alternating Lunge 2x 10 reps (no rest)
C2) Dead Lift 2 x 10 reps (60-90 seconds rest)

D1) Leg Extension 2 x 10-15 reps (no rest)
D2) Squat 2 x 10-15 reps (60 seconds rest)

E1) Rope triceps pressdown 2 x 10-15 reps (no rest)
E2) Dumbbell Biceps Curl 2x 10-15 reps (60 seconds rest)

For abdominals I generally use giant sets (i.e. ball crunch, side bend, reverse crunch, cable crunch, plank with no rest in between).