Whether you exercise at the gym, at home, attend some fitness classes or just run outdoors – you need to know that any type of physical activity involves not only calorie burning and muscle strengthening, but also specific hormonal response. The intensity, duration, type and correct technique of the exercises are important here.

Each of us is different and requires
an individual approach

The statement that I keep repeating is that each of us is different and requires an individual approach does not only apply to diet and supplementation but also to the type of workout.

The training plan not well adjusted can:

  • lead to many injuries (sometimes irreversible),
  • induce or aggravate hormonal problems,
  • cause or aggravate the asymmetry in the body (both in terms of the shape and strength of the individual muscle parts)
  • dramatically reduce the effectiveness of your workout and its positive effect on your shape, fitness, health and wellbeing.

A good example of incorrectly adjusted training plan is, for instance, doing too long workouts by obese people who have problems with their adrenal glands or who suffer from insulin resistance (here I would like to add that many obese people struggle with these problems, often even not being aware of that). In their belief, doing 1.5h or 2h of cardio at the gym will help them to burn fat because they are convinced, the longer they run, the more calories they burn. Unfortunately, the amount of calories burned is one of the least important things that should be paid attention to while trying to reduce weight. In case of these problems, long training sessions will cause, among other things, a high release of adrenaline and cortisol. The main task of these hormones is to mobilize the body to act (Fight or Flight Response, etc.) by releasing an additional amount of energy. To provide a large dose of energy necessary for the body to take action, our body releases, among other things, glycogen – sugar stored in the liver. In turn, an elevated level of blood sugar (caused by the release of glycogen) causes the pancreas to release insulin (which allows this sugar to go into the muscle cell, providing it with the energy). If this condition is kept for too long, it may cause the adrenal glands overstimulation and worsening the insulin sensitivity of cells – paradoxically, it will deteriorate health and appearance.


Optimal training


Most trainers are unaware of what training is really for our body. Well, training is nothing more than an artificial signal to “show” to your body that in the environment in which you live, to survive you need strength, fitness or good condition.

When you run carelessly on the treadmill, your brain thinks that you’re running away from danger or chasing potential food.

Weight lifting or any other form of physical activity is interpreted by your brain as something essential for you to survive.

The organism is always determined to survive and will do everything to use as little energy as possible during physical activity and to make repetitive activities easier. When you lift some weight, your body wants to distribute it to as many muscle groups as possible to make this movement easier. Your mind will always be subconsciously trying to relieve the muscle doing heavy job in every possible way – often at the expense of joints.

This mechanism can be easily explained
on the example of escaping from the predator.

If in natural environment you were chased, for example, by a wolf, then while running fast and avoiding various obstacles, your body would make such movements that would allow you to escape as quickly as possible (not paying attention to the “technique” of the run) and would try to save muscle at the expense of joints. Why? Because with torn or broken muscles, your further escape would be impossible, which would mean that you would be eaten by a wolf. However, the inflammation connected with overusing your knee by escaping would occur much later and would not let you escape.

In other words, if you don’t want to hurt yourself during training, then, very often you have to act contrary to the movement patterns that your mind strives for and replace them with new ones – such movements that strain the specific muscles as much as possible, while relieving your joints.

Another example, illustrating the “survival” approach of our body to live is the speed with which we lose strength and muscle mass after a short break in training and the easy to accumulate fat.

In the natural environment, there is plenty of movement and very little food, so the body is eager to get rid of excess muscle mass as soon as it is no longer needed (for example, during two weeks holidays) because the muscles are heavy and consume a lot of energy, which makes it more difficult to survive. When we stop using them actively, they are nothing else but unnecessary load. Fat tissue, on the other hand, is lightweight and practically does not require any extra energy needed to sustain it, but it significantly facilitates survival as it is a kind of “the energy” investment for the future.

Effective training plan


As a trainer with many years of experience I know that the effectiveness of a training plan depends on perfectly adjusted micro and macro training cycles to an individual. The micro-cycle defines a plan for a short period of time (e.g. 2-8 weeks), however, the macrocycle training is a long-term strategy (planned for example for a year), consisting of a few/several micro-cycles. Good periodization allows continuous shock of the body and forces it to constant “adaptation” to the conditions encountered.

Optimal selection of a person’s training plan is only possible through a detailed interview, including information on:

  • short-term and long-term goals,
  • ratio of limb length to torso,
  • body composition and associated limitations,
  • the current appearance of the figure (in case of training aimed at improving appearance),
  • degree of advancement,
  • health condition (pressure or respiratory problems, hormonal disorders, etc.),
  • mobility and overall fitness,
  • suffered injuries,
  • number of particular neurotransmitters,
  • equipment availability in your workout area,
  • time of training,
  • your previous training plan,
  • current diet and supplementation,
  • length and quality of sleep.

Research undoubtedly demonstrates that in order for a training to be 100% beneficial, apart from selecting the appropriate exercises along with the number of sets and repetitions, attention should be drawn to a number of other factors. This includes, inter alia, the so-called ‘body-mind connection’ i.e. the development of appropriate muscle sensation by the use of activation techniques, the task of which is to indicate to the nervous system the muscles working in a given exercise, the TUT (time under tension) manipulation, and the use of various training methods (EMOM, FST7, etc.).



What do my training plans look like?



Based on the information provided to me, I choose the amount, intensity and type of training on a weekly basis. Then, I choose specific exercises and training methods, including the number of sets and repetitions, the pace of movements and possible activation methods. The training plan will be tailored to your time options, including the time of the day during which you exercise (and its consequences, e.g. the crowd of people between 5-8 pm.) and the equipment available in the place where you train.

In case of long-term co-operation, I prepare a training macrocycle taking into account individual micro-cycles. This is to optimize the effectiveness of training by constantly changing the stimulus for the muscles. You, in turn, are sure that you train according to a well-thought-out strategy for long-term effects and nothing is left to chance.

Apart from the training plan, you also receive information on the use of training methods and possible additional recommendations.

All of this will be presented to you in a clear and transparent way, including optimal display on mobile phones, to save your time from you running around the gym with a piece of paper in your hand.

If you have any questions about the training plan, you can always count on my help.

  • 1


    Take a look at my offer and select the service that suits you

  • 2


    Accurately fill in the form on my website, attaching the photos of your silhouette, your previous training plan, disease and injury information, as well as, a description of all the aspects you think will allow me to perfectly tailor your training plan to your needs and abilities.

  • 3


    Make a transfer to the bank account number indicated in the e-mail, which you will receive after filling in the form.

  • 4


    Within a few days of registering your payment, you will receive an e-mail with the training plan I have prepared for you.


After what time should I apply for a new training plan?

Does doing an exercise in accordance with their order in the plan is important?

Do you prepare training plans that can be carried out at home or outdoors?

What to do if someone is using the equipment that I have to use now?

If someone is using the equipment that you are to use, first ask him about the number of remaining sets and if you could do the sets in turns. If someone does not agree, make an additional set of the previous exercise. Try not to let the breaks between sets and the exercises to be prolonged significantly.

Can I count on your free help if I’m not sure if I’m performing a given exercise correctly?

If after getting a training plan or while doing a workout using this plan something is unclear to you, I will always be happy to help.

Can I increase the number of sets or repetitions if I do not feel sore muscles after my workout?

Sore muscles are not a determinant of whether the workout was good or bad. Increasing the number of sets or repetitions doesn’t make sense. Training is one of those things where not always more means better. If you feel that the workout has not been a challenge for you, then, you are using a light load or you are forgetting about conscious muscle tension or the correct technique of the exercise.

How do you want to work with me?

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