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10 Things Personal Trainers Want You To Know

10 Things Personal Trainers Want You To Know

In this day and age a people should consider themselves lucky if they don’t get sucked into a life of ordering takeout and binge-watching half a season of their favorite show straight through the night. Yes, there is something to be said about personal responsibility, maturity and willpower, but at the end of the day there is no real need for serious physical activity anymore, at least not for the majority of the population. This is why I applaud anyone who decides to make a positive change and try to build a strong and healthy body by dragging himself or herself to the gym several times a week. A lot of people these days seem to be taking health and fitness more seriously, and some even decide to do things the smart way by hiring a personal trainer.

It looks like a sound decision at first glance – you have someone to show you how to do things properly to maximize your results and avoid injuring yourself – yet a whole lot of trainees don’t seem to be getting anywhere in their training, with or without professional help. It might very well be that you are making some big mistakes, which are holding back your progress, and not even realizing it. In order to prevent these mistakes and ensure that you reach your goals, let’s look at some of the things that good personal trainers wish everyone knew.

1. The most important part of your workout is getting in the car and driving to the gym

On the couch

    We can talk all day long about intensity, rep ranges, linear vs. undulating periodization, the importance of incorporating compound movements, low intensity steady state cardio vs. high intensity interval training, using percentages of your one rep maximum vs. going by feel, but getting good results fast is mostly about consistency. Here’s a quick and simple warm up routine that is the most difficult to perform, but gives the greatest results when mastered:

    • From a seated position on the couch, lean forward and drive through the heels, raising to an upright position
    • Do a light run towards the hallway, ducking slightly to pick up your gym bag along the way
    • Squat down and put on your shoes
    • Get outside, lock the door and do another run to the car
    • Sit down on the driver’s seat and head on over to the gym

    The biggest challenge here is to shoot down the dozens of different excuses that your brain comes up with for not going to the gym that day. Believe me, you can get a hang of it, and very few things will actually keep you from training fairly effectively once you are actually at the gym.

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    2. You don’t need to know everything about physiology to make an exercise work

    So, you’ve paid a guy or gal to show you some basic exercises, or have asked the gym staff for advice, but you are not quite sure what physiological, bio-mechanical and biochemical mechanisms are at work here, and what and how they will help you achieve. Well, you know what? As a beginner you are much better off focusing on getting the movement right, because it will work regardless of how much of the science behind it you understand. Do the work now, and then Google things later.

    3. In the words of the great Arnold: “You can’t sculpt a pebble”

    Patience is a virtue that nearly all beginners lack. It doesn’t matter whether we are talking about martial arts, playing an instrument or building a stronger body – everyone wants to get done with the “basic stuff” and work on some of the more intricate details. You’ll often hear a person who’s been lifting in the gym for only about 2-3 months ask about exercises that target the inner head of the bicep or some other specific part of a specific muscle.

    The truth is, you need to build some decent overall mass starting from the big muscles groups down to the smaller ones, before you can start to see if you have some lagging areas that you want to target. Focus on building as much strength and size as you can for the first year or two, and then start trying to make tweaks based on how your body tends to work.

    4. You’re not going to be a world class athlete with 3 workouts a week, so don’t compare yourself to the top 2%

    Bodybuilding competition

      There is a bizarre paradox that we encounter when observing the casual lifter or fitness enthusiast – they don’t want their life to revolve around training, so they adopt a training program that yields good results with the minimum effort, yet they compare their own progress with that of athletes and models who work 3 times as hard and have their life revolving around training. You are never going to be at that level, and not even the elite athletes are always in the absolute best shape or giving 100% of their effort. Lower your expectations a bit, and try to look better than the next guy out in the street, rather than compete with the best of the best.

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      5. People lie about what they eat about 100% of the time, chances are that your eating habits are holding you back

      It’s easy to start shifting blame to a number of things when you don’t see the results you were expecting, after supposedly doing all the right things. It’s usually the trainer’s fault for putting you on an ineffective program, or it’s your darn genetics that make you hold more fat, or you’ve magically slowed down your metabolism, or it’s got to be those hormones, right? Hormones are definitely a thing we all read about online, they totally make you fat.

      What you’ll find most of the time is that people engage in secret eating when no one’s looking, they fail to properly count their calories, and they even mess up perfectly healthy foods like broccoli by cooking them in tons of butter and throwing the best bits away. I’ve done it, your trainer’s probably done it at one point and we all mess up sometimes. Be honest with yourself, and find an effective way to keep your portion sizes down and to get a better estimate of your calorie intake before you start playing the blame game.

      6. You can’t target the fat on a certain body part with exercise, everyone’s body stores fat differently

      Hey, want to lose that stubborn arm fat or those love handles? Tell you what, doing triceps curls, leg raises for 3 sets of 25 reps or 5 minutes of side planks until your whole body is shaking won’t help you much. You have to keep losing weight through diet, cardio and low intensity activities like walking or household chores, and let your body sort things out.

      Everyone’s body has some preferred storage space for fat, and for these areas to shed fat you’ll need to get very lean overall. You might have veins showing on your forearms and chest and still sport a small slab of fat on your abs, the only solution is to lose a few more pounds.

      7. Exercise doesn’t burn as many calories as you think, especially when you go at it halfheartedly

      One of the biggest reasons why people hit a wall in their fat loss is the fact that they don’t quite understand or just never bothered to learn some rough estimates of how many calories there are in certain foods and how many calories some common exercises and activities burn.

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      If you spend 10-15 minutes on a treadmill at a decent steady pace or finish up a 50 minute workout and then treat yourself to a standard size chocolate bar, you’ve burned about 100 and 400 calories respectively, and then you’ve ingested about 550 calories. And that’s if you put in the effort – most people actually burn much less calories because they don’t do it at the right intensity. The bottom line is, avoid high calorie snacks even when you are doing regular cardio.

      8. Serious results take a lot of time, but most people can get to where they want to be within a year or two of hard training

      Look, here’s a little secret – within 2-3 years of consistent training on a good program and with relatively good eating and sleeping habits, you are going to look better than 90% of people around you, it’s just not going to be the same look as someone with 10+ years of incredibly strict training and diet, and with a little help from drugs and Photoshop, has. Which is not a bad thing at all. Even if you don’t do everything just right, have some off days, cheat a little on your diet, and have your family and social life cut into your training, you’re still going to achieve solid results within a few years, as long as you keep at it and train smart.

      9. Stop obsessing about fad diets and the latest online article on some magical food

      Strict diet

        While there are a bunch of different things that go on in the body that can affect weight loss, you should stick to the basics that have been scientifically proven, are well understood and sound incredibly logical when you think about it. Chances are, your grandma probably gave you this advice when you were a kid – eat your fruit and vegetables, cook your food using fresh unprocessed ingredients, eat lean meat and fish, avoid eating too much bread, stay away from sweets and sodas, and just try to do everything in moderation.

        No one food type will explode your brain, nothing will magically get you fat if you consume small amounts of it from time to time, and having a diverse diet is key to staying healthy – too much of a good thing can be bad for you.

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        10. If you just want someone to talk to, go hit Facebook or a dating website – it’s cheaper

        Talking to a stranger or at least someone new that we only interact in certain social situation with, and who has no contact with the rest of our friends and family, that is a very liberating experience. You can get a lot of your chest, and some light chatting and gossiping is a natural part of how we humans interact with one another.

        However, there is a time and place for it, and it’s definitely not at the gym with other people who are trying to work out or with the trainer who’s paid to get us in shape. If you want to talk, get a date or find a support group on Facebook, visit a dating site or go to a meeting – it will cost you much less and get you better results. Chatting at the gym limits you focus and increases your rest periods too much.

        Truth be told, when I look at the list above, the points seem so logical and self-evident, yet a huge number of people struggle with them. Fitness is not just about sport science, techniques and numbers – there is a huge psychological aspect to it that people fail to address. It’s best to have a few good tips and guidelines when starting out, and I hope these points will help out anyone new to fitness, so that they don’t make the same mistakes most of us made in the past.

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        Nemanja Manojlovic

        Editor at MyCity Web

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        Last Updated on January 17, 2019

        8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

        8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

        In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

        Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

        Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

        Why Is It Hard to Live A Peaceful And Happy Life?

        Our Habitat Has Become Too Technological

        The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

        There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

        How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

        According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

        Too Many People Don’t Want to Unplug

        Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

        The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

        Listen carefully:

        We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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        The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

        Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

        8 Mindfulness Exercises to Start Practicing

        There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

        Are you ready for it? Let’s go!

        1. Pray Daily

        You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

        When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

        Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

        Pray. You won’t regret it.[5]

        2. Pay Attention to Your Inner Thoughts

        A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

        By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

        Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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        If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

        This article can guide you to beat negative thoughts:

        How to Stop Automatic Negative Thoughts When You’re Overwhelmed

        3. Smile Often

        Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

        Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

        Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

        The moment that you smile unconsciously, you then know that you are truly happy.

        4. Organize Your Working Desk

        A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

        When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

        Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

        Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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        5. Celebrate Your Friend’s Victories

        I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

        Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

        What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

        6. Listen to Your Spouse/Partner

        God put someone in your life for a reason. You might as well listen to him or her.

        I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

        I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

        7. Give Yourself a Break from Technology

        You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

        How do you do that? This is my formula:

        First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

        If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

        If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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        If you score more than 35, you need to take action immediately.

        Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

        8. Go Exercise

        Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

        The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

        You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

        12 Benefits of Regular Exercise You Should Know

        The Bottom Line

        It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

        It is possible to live a happy and peaceful life. It only depends on you.

        Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

        More Resources About Mindfulness

        Featured photo credit: Lesly Juarez via unsplash.com

        Reference

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