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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 May 22, 2019

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

        One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

        In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

        Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

        1. Cat Camel Stretch

        Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

        Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

        Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

        Here’s a video to guide you through:

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        2. Go for a Walk or a Run

        This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

        Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

        The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

        Also, you are helping your heart to stay healthy and keeping your blood pressure low.

        Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

        3. Jumping Jacks

        Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

        Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

        4. Abductor Side Lifts

        Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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        Do about 10 to 15 raises for each side like this:

        5. Balancing Table Pose

        This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

        Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

        ablab

          6. Leg Squats

          Not just legs are involved but also hips and knees.

          Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

          The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

          7. Push Ups

          You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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          An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

          Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

          This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

          8. Bicycle Crunches

          There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

          Watch the video to see how this is done correctly:

          9. Lunges

          Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

          Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

          This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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          10. Bicep Curls

          You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

          Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

          Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

          Here’re some important notes before you start doing this exercise:

          Try to do one or two sets of about ten repetitions for each arm and then switch arms.

          These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

          You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

          Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

          More Articles About Exercises for Beginners

          Featured photo credit: Unsplash via unsplash.com

          Reference

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