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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 November 17, 2019

        20 Creative Ways To Say Thank You

        20 Creative Ways To Say Thank You

        Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

        1. Make a gift bag.

        A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

        2. Give a toast.

        Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

        3. Write a poem.

        “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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        4. Create your own labels.

        There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

        5. Give a gift card.

        Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

        6. Send a letter.

        Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

        7. Use social media to send a special message.

        If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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        8. Make your own digital greeting card.

        While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

        9. Make a YouTube video.

        Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

        10. Deliver cookies or candies.

        Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

        11. Make surprise gifts for guests.

        There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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        12. Put together a flower basket.

        Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

        13. Take a picture.

        Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

        14. Repay their generosity by paying it forward.

        The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

        15. Do something special for them.

        Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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        16. Reciprocate their help.

        Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

        17. Be there for them.

        Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

        18. Listen to them.

        Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

        19. Say it in another language…or two…

        A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

        20. Show them some love.

        A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

        Featured photo credit: Hanny Naibaho via unsplash.com

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