We provide service all through South and Central London!
WELCOME TO – P.Z personal coaching
Online Fitness Coach in Croydon
Welcome to Paul Zahra, premier choice for high-quality online fitness coaching.
I have over 26 years experience in helping people reach their goal’s, my learning comes from a background of scientific research backed with studies and scientific data, online couching, I take satisfaction in providing individualised training programs that address your specific needs and goals.
My specific area is working with people over the age of 40s, 50s, 60s and beyond slowing down the ageing process to enjoy your senior years. Say goodbye to generic workouts and hello to a tailored fitness journey with me by your side. From the comfort of your own home, I offer experienced advice and motivation to help you reach your goals. Take the first step towards a healthy living and a much better version of yourself whether that is strength, building muscle, fat loss, weigh loss with Paul Zahra, preferred online fitness coach!
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Fitness Training At Home
Personal Trainer in Croydon
Let’s Slow Down Ageing – Invest in Your Health and Retirement Years
If you’re in your 40s, 50s, 60s, 70s, or beyond and feeling stuck, unmotivated, or thinking you’re too old to make a change—you’re not alone. But more importantly, you’re not out of options. There are two major issues many people face as they age: you may be experiencing weight gain, muscle loss or a body fat percentage of 30% or higher.
Sarcopenia is the natural loss of muscle mass, strength, and function that begins as early as your 30s and 40s. The effects become more pronounced in your 50s and 60s if not addressed. Unchecked, this can lead to poor posture, weakness and frailty, joint pain (hips, knees, back), increased risk of metabolic diseases, fat and weight gain, weakened immune system, reduced hormone production or low energy levels
The Good News? All of these effects can be reversed within just 3 months—with the right approach.
The solution is a customised program based on your current fitness level and health condition using scientifically-backed, safe training methods and goals tailored to reduce injury risk while maximising results
Whether you’ve noticed early signs of ageing, are feeling weaker than you did in your 30s, or are managing conditions like type 2 diabetes, high blood pressure, high cholesterol, or fatty liver—there’s a path forward.
Even if you’re dealing with poor posture, painful joints, or limited mobility, change is still possible. It’s never too late to start reclaiming your health, strength, and energy.
Take the first step towards a healthy living and a much better version of yourself whether that is strength, building muscle, fat loss or weight loss with Paul Zahra, preferred online fitness coach!
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FAQS
My online personal training sessions are conducted through video calls, where we will work together to create a customised workout plan tailored to your goals and needs. You can enjoy the convenience of working out from the comfort of your own home while still receiving expert guidance and support from me.
One of the key benefits of online personal training is flexibility. You can schedule your workouts at a time that suits you best without having to worry about commuting to a gym. Additionally, with virtual training, you have access to professional guidance regardless of your location, making it easier to stay committed to your fitness goals.
Getting started is simple! Reach out to me to schedule a consultation where we will discuss your fitness goals, preferences, and any specific requirements you may have. From there, we will create a personalised workout plan designed to help you achieve tangible results and progress towards a healthier lifestyle.
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After Burn physiological Training effects
You’re probably well aware of what happens after you use an iron to press a shirt or dress. The iron itself stays hot for quite some time. The same thing can happen with your body when you’re done crushing a workout. You may not even realize it, but your body continues to burn calories when the effort’s over through a process called excess post-exercise oxygen consumption (EPOC). Commonly referred to as the afterburn effect, it’s like getting more bang for your buck.
Afterburn Effect: What’s Going On
“As the recovery phase begins, your body has some immediate maintenance to do to bring you back to homeostasis or rest,” . “It must replenish energy stores, reoxygenate your blood, cool your sweating body, and rein in your racing heart. All of which require energy (calories) to execute.”
And while there is arguably some sort of EPOC after every workout, the more intense your sweat session is, the more EPOC you’ll have, say Paul Zahra a certified strength and conditioning coach based in Dilwich & Croydon Surrey
“Your typical high-intensity interval training, including Tabata and metcons [metabolic conditioning workouts], are the first entry points into experiencing EPOC,” he says. “Higher-intensity training like CrossFit workouts, specifically AMRAPs (as many reps as possible), sprint repeats, and high-intensity interval runs reaching 95 percent max heart rate with short recoveries are ways to increase EPOC to higher levels.”
But how much calorie burn are we really talking about here with the afterburn effect? Runners and cyclists who participated in speed interval training burned between 45 and 65 calories within the first two hours following a workout, according to an article in Applied Physiology Nutrition and Metabolism. Is 65 calories a total game-changer? Maybe not one session’s 65 calories. But if you think about it, over time (days, weeks, months) that accumulates to a lot more than just sitting around.
Want to get your EPOC on and burn off fat? We don’t blame you. Try one of the two below workouts.
2 Afterburn Effect Workouts
Dumbbell Burner
Your trainer: Paul Zahra
Do: 5-minute warm /AMRAP
The Workout:
5 reps dumbbell squats
5 reps dumbbell shoulder press
10 reps alternating reverse lunges (dumbbells at sides)
Tip: “The weights you choose should be heavy enough for the last two minutes to feel like a serious struggle, but light enough for you to maintain proper form.”
Run for It
Your trainer: Paul Zahra
Do: Repeat 5 to 8 sets of the above exercises with very little rest or now rest at all