Build Muscle Get Stronger
Hypertrophy and Strength Personal Training
No Entry or Monthly Fees
1 min from
For Beginners to Interediate
ENGLISH SPEAKERS WELCOME
Pro Bodybuilder Trainer
Basics to advanced muscle building methods
Payments: PayPay/Credit Card/Cash
NOZAWA PT can help you if you...
・ Don't want to spend the rest of your life in your current shape
・Are inexperienced in training
・Have tried bodyweight training at home but can't be consistent
・Want to look strong and confident
・Have been to a gym but lost confidence because everyone looks super fit
・Can't get near the free weights because of the intimidating gym rats
・Don't want people looking down on you because of your body
・Have been training but stopped progress
・ Are overwhelmed by the abundance of conflicting information
・Wan't and effective and efficient way of training
NOZAWA PTs Features
One-on-One Training in a Personal Gym
A regular gym may be intimiating and even frustrating, especially if you are a beginner, and don't know what you are doing.
No need to worry what people may think of you. We will train in a private gym.
My expertise is in training absolute beginners how to perform and execute the correct technique of difficult Barbell training methods.
No need to worry even if you have no exercise experience, are over weight, ore have bad mobility。I have personalized training and mobility exercises for various individuals including clients with sciatica and rounded shoulders。
Evidence based training with real progress
We will not train in a manner that is just "hard" or "feels intense".
The methods are based on scientific evidence and you will see progress within the first few sessions. Especially if you are a beginner.
Even if you have little to no experience in resistence training, I will teach you to train properly with barbells and free weights.
Not only will you eventually look good in appearance, but you will look good working out at any gym.
Line/Email Support Open 24/7
Clients who have purchased tickets and/or online-coaching clients will have access to me on LINE or Email 24/7 for questions and general support.
Clients will use it to record and share their own workouts, report their meals, ask questions, tell me what they want to do prior to sessions, or for general motivation.
Reservation and Access
No need for account registration or time adjustments with the trainer.
You can book a session anytime quickly from the reservation page if there is an open slot.
If your preferred time or day does not appear to be open, you can then contact me via the official LINE account or booking form from the reservation page. I can make times available in some cases.
MIRAITO GYM GOTANDA
Kure-ru Gotanda Room#603, 5-28-11, Higashigotanda,
Shinagawa Ku, Tokyo To, 141-0022, Japan
Available from anywhere in Japan
*If english page is not available yet, contact me for information.
Nozawa Personal Training
How you start your training
affects the results years later!
*This graph is for example purposes only
It is not far fetched to say that, the time it takes to attain your ideal body
will be determined by how you learn to train as a beginner.
Being a beginner is the ultimate timing
where you will enjoy the most progress.
Building muscle and losing fat is near impossible as an advanced trainee,
but being a beginner is one of the rare cases where it is absolutely possible.
As a beginner you will increase strength almost every time you train.
Good form and lifting technique habits in training will be created as a beginner.
If you notice someone who has bad posture or walking,
you can see how movement habits are very difficult to fix.
Good form and technique in lifting is not only a injury preventative measure.
It also dictates how many and how well a muscle fiber is stimulated
with a single repetition of movement.
It is one of the most important aspects in making muscle growth happen.
Imagine if you ingrained bad form habits
and lost 10% muscle growth potential everytime you trained.
If you train 3 times a week, thats 144 opportunities of muscle growth stimulated.
Losing 10% growth from 144 training session,
How much progress will you have missed out on in a year?
And if you got injured and missed training sessions within that year?
With regular training with proper form and techinique
with adequate protein and caloric intake,
it is not rare for a beginner to gain 7kg of muscle in a year.
Visualize 7kg of steak and imagine that as mucle gained for perspective.
Now imagine someone who had not trained with good technique and methods,
and only gained 4kgs of muscle the first year.
If you compare the two beginners,
they will start their 2nd year with vastly different weights on the bar
and the quality of training between the two would incrementally differentiate.
On top of that, the more training experience you gain,
the harder it becomes to add new muscle!
If you only gained 4kgs the 1st year, the second year might be only 2.5kgs.
In a few years you will only gain a few grams.
As you age, the hormones responsible for muscle synthesis such as testosterone
and growth hormone drop every year.
Your muscles will become more resistant to growth and youre response to protein worsens.
In this way, how fast you accelerate in progress during the first year
affects the years after that.
Missing this opportunity, you maybe outrun by those who started with you
and the difference can be exponentially grow every year.
If you want to reach your physique goals as quickly as you can,
the moment you decide to start training, is when you should start personal training sessions.
Barbell training is the optimal way to progress
Once you enter a regular gym, the staff will usually introduce you to training with machines.
They are easy to explain and are generally safe for beginners.
However you will also notice the well built veteran muscle monsters in the free weight area
throwing around massive weights, most of the time.
You may think to yourself, there's no way you could train there
because you dont know how to use them and you're only a beginner,
or you're too embarassingly weak so you will get stronger on the machines first.
But I believe that you are missing out on your precious beginner gains
if you continue to do so.
Gaining strength as a beginner is the short cut to gaining muscle in the medium to long term,
and barbells are the fastest way to gain strength throughout your entire body.
The problem is, when someone obviously does not know what he/she is doing in the free weight area,
it is a danger to not only him/herself but to those around, and is a dangerous risk.
Not to mention that feeling embarassed amongst a crowd of fit and strong people
is a great way to demoralize yourself.
Free weight training is difficult and technical that even some trainers
do not train properly with them.
However, training with freeweights as a beginner
is scientifically proven to be the most efficient way to gain strength and muscle,
but trying to just copy movements and training with bad technique
not only limits the stimulation to your muscles.
It will also cause injuries and pains and aches in your joints
causing you to take days off of training.
Anyone with sports experience will know
that trying to imitate videos and other people is not enough.
Although you may think you're moving correctly,
with fundamentally bad body awareness and coordination,
you're movements are most likely objectively mistaken.
Utilising one-on-one personal training from a professional,
not only will you avoid demoralizing embarassment in a gym you go to regularly.
You will learn how to use barbells, how to organize your training sessions,
proper nutritional protocals and supplementation,
to help you maximize your body's potential to look and feel great.
Evidence supporting barbell training
・Compared to machines, equalized for volume barbells produced 40% more muscle growth and 2 times more strength gains. *1,*2
・Compared to machines, cardiovascular performance and fat burning effects were higher.*2
・Barbells incorporate multiple muscle groups in one movement. *3,*4 It more efficiently trains muscles at a higher frequency.
・Body coordination improved better than machines, creating more functional strength in the body.*3,*4
・Weight on barbells can be increased in very small increments. This allows for greater long term strength gains, and more importantly a sense of continual progress which is significant for motivation. In the end, consistency trumps everything else when it comes to results from training.
・Heavy training vs Light training: in the short term, gains in muscle are similar, but heavy (and safe) training leads to significant increases in strength. *5
・Muscle and Strength are correlated to about 85% in the long term.*6.
・You will look more badass training with barbells.
(*1) Spennewyn, Keith C. “Strength Outcomes in Fixed versus Free-Form Resistance Equipment.” Journal of Strength and Conditioning Research, vol. 22, no. 1, 2008, pp. 75–81, www.ncbi.nlm.nih.gov/pubmed/18296958, 10.1519/JSC.0b013e31815ef5e7. Accessed 8 Apr. 2019.
(*2) Paoli, Antonio, et al. “Resistance Training with Single vs. Multi-Joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength.” Frontiers in Physiology, vol. 8, 22 Dec. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5744434/, 10.3389/fphys.2017.01105. Accessed 8 Apr. 2019.
(*3) Saeterbakken, Atle & Fimland, Marius. (2011). Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise. European journal of applied physiology. 112. 1671-8. 10.1007/s00421-011-2141-7.
(*4) Schick, Evan & Coburn, Jared & Brown, Lee & A Judelson, Daniel & Khamoui, Andy & Tran, Tai & P Uribe, Brandon. (2010). A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press. Journal of strength and conditioning research / National Strength & Conditioning Association. 24. 779-84. 10.1519/JSC.0b013e3181cc2237.
(*5)Schoenfeld, Brad J, et al. “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-Analysis.” Journal of Strength and Conditioning Research, vol. 31, no. 12, 2017, pp. 3508–3523, www.ncbi.nlm.nih.gov/pubmed/28834797, 10.1519/JSC.0000000000002200. Accessed 20 May 2019.
(*6)Vigotsky, Andrew D, et al. “Biomechanical, Anthropometric, and Psychological Determinants of Barbell Back Squat Strength.” Journal of Strength and Conditioning Research, 2018, p. 10.1519/JSC.0000000000002535, www.ncbi.nlm.nih.gov/pubmed/29489722?dopt=Abstract, 10.1519/JSC.0000000000002535. Accessed 20 May 2019.
Dieting is always a fad. Good eating habits create real change.
Unlike many personal gyms in Japan, focused on dieting NOZAWAPT does not centralize training and diet restrictions for weight loss.
Unless you are competing or need to lose weight for an event, I do not teach clients to make short term and large weight loss goals, which will risk muscle loss and binge eating behaviors.
Hard dieting at the beginning stages of training will waste the advantages that the beginner trainee has, of building muscle and strength quickly.
Hormone imbalances, psychological changes can result causing rapid weight gain and difficulty adding muscle.
Looking at it in the long term, for beginners it is important to adopt eating habits that will add muscle over a long period of time: a high protein diet with whole foods.
We will build habits one step at a time towards habits for health and building muscle.
Once these habits are internalized, ewhen short term dieting will be easier to maintain and have less bad after effects.
Meal Devlivery Service
High Protein and Nutrient Dense
Supervised by professional nutritionists.
・You want to build muscle or lose weight but have not time to cook
・You don't know what nutrients you need to maintain a healthy lifestyle
・You want to eat healthy and nutritious foods but you don't want to eat the same thing everyday
To build muscle as efficiently as possible, you need more than to just meet your protein requirements.
Micronutirent deficienty will hinder the muscle protein synthesis process.
The go-to meal of bodybuilders and fitness enthusiasts: Chicken breast, brown rice and broccoli is not enough to cover your micronutrient base. So they would usually resort to taking an unusually large amount of supplements.
Packed meals from the stores or microwave dinners from the supermaket are often low protein, high fat, high sodium, and include numerous additives. This is not only unproductive to building a healthy and strong body, but also incredibly unhealthy if eaten habitually over the longer term.
NOBOUND DELI offers high protein (~35g per meal) additive free meals meeting 1/3 of the daily vitamin and mineral reiqureiments. They're made with 10 different food sources and have 60 different variations of packed meals.
You can choose from 400kcal meals to 500kcal meals for easy calorie counting, and every meal is storable in the freezer for up to a whole year.
Click the link on the left to read more about NOBOUND DELI. Contact me if you need help with the Japanese.
Price and Reservation
No Entry Fee
No Monthly Fee
60min 8 sessions 70,000JPY
Payments are accepted on the day
in cash, or by PayPay.
The following credit card payments are also available.
Master Card, VISA, American Express.
How to Reserve
No need to create an account.
From the reservation page, choose the
[Personal Training 60min.] option, and reserve an available slot.
Reservations cannot be made the day before.
Cancellations can only be accpeted up until the day before, before 12pm.
Cancellations after that will be billed in the full amount.
顧客の要望に基づいて、また、体調状況を確認しながら トレーニングのプログラムを組んで頂いています。 フォームやポジションを的確に指導されるので、 継続することにより、ありたい姿に導かれます。 加えて、食事やサプリメントのことも適宜コメントしてもらえて ありがたい限りです。 質の高いトレーニングの時間を過ごすことが実感できます。
目的: 増量⇒減量⇒大会 期間: 17週間 体重: 73.2㎏ ⇒64.9㎏
目的: 筋力向上 期間: 12か月 体重: 52.9kg ⇒52.2kg
目的: 筋肥大 期間: 3か月 体重: 72.2㎏ ⇒76㎏
目的: 減量 期間: 6か月 体重: 78㎏ ⇒70.1㎏
目的: 筋肥大＋減量 期間: 6か月 体重: 69kg ⇒61㎏
Graduated ICU Tokyo
Fitness model & Performer
NABBA WFF JAPAN
Training Experience: 15 years
Personal Trainer since 2016
2020.07 Lift Maxes
Bench Press 180kg
Building muscle and losing fat is actually a very simple process, but we are physically and emotionally complex beings living a complicating world. That is why there is so much value in the added objective perspective of personal training.
I still have several coaches that help me through my journey.
In the last few years, the number of gyms have grown and there is so much more information available about buildling your body. It is ever so easy to start your journey, but it can be so overwhelming too.
For the beginner starting on their own, they can risk wasting years of progress from trial and error of every method out there (my personal anecdote)
For the busy person, there is no time to be wasting with trial and error. Personally, I had time as a student to experiment, but being an employee at a company, a musician and trying to compete in bodybuilding, I was forced to emphasize simplicity, minimalism and efficiency in training and eating.
Using scientific evidence based training methods and client experience, I have helped mostly beginners learn to train efficiently and eat to build muscle and lose fat.
I have also had the priviledge to teach experienced lifters and competitors improve their bodies and posing/presentation on stage.
Seeing clients improve session to session and month to month has and always will be my motivation and passion.
・2010 Tokyo Bodybuilding Finalist
・2010 Tokyo Junior Bodybuilding 2nd
・2013 Kanagawa BB -70kg div. 3rd
・2014 Kanagawa BB +70kg div. 1st
・2015 Kangawa BB Overall 1st
・2017 Shonan Open Men's Physique 2nd
・2018 NICA JAPAN Classic Physique 1st
・2019 NPCJ Classic Physique 1st
・2019 NABBA WFF JAPAN BB 1st
Basic Teaching Method
Exercise standards that I chose for clients：【Recruit the most muscle、add the most resistance、through the biggest effective range of motion】
This enables training to be efficient and effective for most people.
I teach mastering the basic barbell lifts first and foremost
and manipulating variables for specific goals such as strength, hypertrophy and athletic performance.
Bench Press： for building a big chest, wide triceps and thick shoulders.
Squat：for leg development, hip and back stability.
Deadlift ：for thick thighs, butt, back width and strong core.
Press：for shoulder girdle、upper chest、thick triceps、and core.
Chin-ups：for wide back width, biceps and core.
Dips：for chest and upperbody development, wide triceps and thick shoulders.
For aesthetic purposes, the following exercise and their variations are included.
Side/Lateral Raises：for wide shoulders.
Rear Raises/ Face Pulls：thickness of shoulders and stability/mobility.
Bicep Exercises：for biceps
Tricep Exercises：for big arms
Hanging Leg Raises/ Ab exercises：core stability, building abs
*Corrective exercises and variation of the main lifts will be prescribed for those with mobility issues and injuries.