Fitness Assessment and Goal Setting

Once a client understands and commits to the Ultimate Results’ proven fitness and weight loss program your personal training and weight loss program starts with health and fitness assessments and goal setting. First, Ultimate Results’ personal trainers conduct a fitness evaluation and take body measurements to provide you with an accurate body fat percentage and to assess your muscular endurance and flexibility. The assessment will also records any past and current injuries you have suffered. Your trainer will use this information to work with you to set realistic (achievable) fitness and weight loss goals.

Goals should be:

• specific, not general
• challenging, but achievable
• divided into short-term sub-goals

Metabolic Rate Measurements

Metabolic rate, or metabolism, is the rate at which the body expends energy. This is also referred to as the “caloric burn rate”. Knowing metabolic rate is vital for weight loss as well as for determining the proper feeding amounts needed to treat various disease states.
Energy expenditure can be divided into three groups of calories.

• 1. Resting Calories – Calories that are burned while the body is at rest. These calories are needed just to maintain life. The majority of all calories burned (about 70-80%) are burned at the resting level.
• 2. Activity Calories – Calories that are burned because of normal daily activities are “Activity Calories”. Normal daily activities such as walking, eating (digesting food), typing, etc. are included in activity calories.
• 3. Exercise Calories – These calories are burned because of exercise. The sum of all of these groups of calories is the total metabolic rate.

Proper Strength Training

Ultimate Results trainers understand the importance of proper strength training techniques. Weight training may look easy, but, for best results and to ensure safety and prevent injury, proper technique is essential. In addition to teaching proper techniques, trainers need to employ a variety of training disciplines to provide a solid resistance training program. This requires a combination of free weights, machine-based training, Swiss ball training, resistance bands, balance boards, medicine balls, mat work and manual resistance.

Cardiovascular Training

Cardio training is an important part of our weight loss and fitness program. Why? The amount of calories burned during exercise depends on the type of workout you conduct, its duration and intensity, and your body weight. In other words, the longer an exercise session and the higher the intensity, the more calories you will burn. A heavy person will burn more calories than someone who weighs less doing the same exercise. Most men will burn more calories than women, while conducting the same exercise, because men have more muscle mass. Moreover, calories burn more readily during cardio exercise that employs large muscles, such as rowing or running rather than cycling or swimming. This is because exercise that requires you to support your own weight will generally use up more energy than if weight is supported by equipment

Interval & Circuit Training

Internal & circuit training is a combination of high-intensity cardio and resistance training designed to be time-efficient and easy to follow that give you a great workout. It targets fat loss, muscle building and heart-lung fitness. There are no breaks during the circuit training, which creates a super-charged calorie-burning workout. This work-out focuses on multi-joint, multi-muscle exercises, otherwise known as functional exercise. Circuit training is an evolving training exercise program that was developed by R.E. Morgan and G.T. Anderson in 1953.
These functional exercises (such as performing a squat with a shoulder press) will spread the benefit throughout your body and make you fit for activities you perform in everyday life. This is a great approach for those who have already mastered the basics of strength training, have a limited amount of time for workouts and need to fit both cardio and strength training into one session.

Sport Specific Training

Sport Specific Training provides conditioning programs for the sports of your choice. Depending on the sport you are training, sport-specific movements will be used to bring you and your sport to a new level. At Ultimate Results we use plyometric exercises, it designed to produce fast, powerful movements, and improve the functions of the nervous system, plyometric also increase your range of motion and build your strength. If you’re looking to break records or reach a new level, this training is for you.

Stretching and Flexibility

Flexibility training does more than merely prevent injuries. Whether you’re a serious competitor or training for personal benefit, proper stretching during and after your workout will improve your performance, increase your flexibility (range of motion), and make you feel better.

Ultimate Results provides top-of-the-line equipment and uses functional exercises to get your entire body into shape all while having fun! Balance boards, bands, free weights, machines, Swiss balls, medicine balls, manual resistance and your own body weight are just some of the equipment and techniques we use to give our clients varied and functional workouts that stimulate the mind and body.

In-Home and Work Place Training

Northern Virginia areas include: Alexandria, Arlington, Del Ray, Chantilly, Centreville, Middleburg, South Riding, Reston, Herndon, Arcola, Fairfax, Fair Oaks, Falls Church, Great Falls, Mclean, Annandale, Burke, Springfield, Kingstowne, Old Town, Shirlington, Ashburn, Fairlington, Clarendon, Franconia, Ballston, Aldie, Haymarket, Gainesville, Bristow, Clifton, Fairfax Station, Leesburg, Sterling, Oakton, Vienna, Dulles, Cascades, stone Ridge, Fairfax County, Tyson’s Corner, Crystal City, Rosslyn, Newington, Lorton, Dale City, Lincolnia, Fort Belvoir, Northern Virginia and Washington DC.