Personal Trainers For The Win

Personal trainers may be your ticket to success.

 

personal-trainer-cyprian-yankey

 

Personal trainers and personal training may be relatively new to you.

You may be thinking they cost too much because there is a lot of debate about whether or not a personal trainer is worth it.

Having trained for a number of years, I can tell you that it all depends on the trainer and facility you choose.

 

A personal trainer’s biggest benefit to you is accountability.

 

Hands down, the number one reason to hire a personal trainer is due to the accountability that they provide.

If you look at the highest level athletes in the world, the one thing they always have is accountability.

It doesn’t matter if it’s a friend, coach, teammate, or personal trainer, they always have someone that they have to show up for.

It’s the same reason that having a workout partner will help you get better results in the gym.

It’s also the same reason that a personal trainer is so helpful.

Lastly you’re paying for your trainer to get you results.  I have always believed that you need to have some skin in the game.  It’s easy to give up twenty or thirty dollars a month, but what about a couple of hundred dollars?  If you’re invested in your training then you’re automatically going to increase the time you spend in the gym.

 

Personal trainers provide consistency.

 

Consistency is something that a lot of people tend to miss out on when it comes to getting in shape.  They may work out a few days a week for a month and then not show up again for a month.  This inconsistency is what can ruin results.  Once you get your body into the rhythm of working out, it will continue to get better and better.

But that can be very difficult sometimes.  The holidays, vacations, and just times you’re too tired to make it to the gym.

You know what fixes all of that?

A personal trainer.

If you’re paying for a trainer you’re not going to skip out just because you’re tired.  You’re also going to feel obligated to make it to your session because you have them waiting on you.

 

Personal trainers provide motivation.

 

How hard is it to get into the gym most days of the week and be excited about it?

How hard is it to have a positive attitude when you’re not getting the results you want?

Well that’s where your personal trainer comes into play.

They’re going to be there with you, through thick and thin, no matter what’s going on.

It’s always funny because I tell clients that some days we’re a personal trainer, some days a therapist, some days a best friend, and some days just somebody to vent to.

Having that person there for you, even when you’re not feeling your best, will help provide you with the motivation to push through your workouts.

Not to mention, our job as personal trainers is to get you excited and pumped up for your workout.  It may be early in the morning, but we’re going to help give you a little pep in your step.

 

So how do you choose a personal trainer?

 

I would say that, hands down, the first thing to look for in a personal trainer is their personality.  If you don’t feel like you can get along with that person, and talk to them on a daily basis, then they may not be right for you.  You have to understand that you will be with your personal trainer more than a lot of your own friends.  You will eventually open up to your trainer and talk to them about all sorts of different things that are happening in your life. Find yourself a personal trainer you feel comfortable around on a daily basis and that will be the starting point for a great personal training experience.

Next is a personal trainer with some sort of certification.  Now, I must admit, a lot of personal trainer certifications can be completed in a day or weekend course.  However, the gold standard tends to be the NSCA-CSCS (National Strength and Conditioning Assocation – Certified Strength and Conditioning Specialist).  The NSCA also has the NSCA-CPT (certified personal trainer).  If the personal trainer you’re looking into has either one, you can trust that they have a great background in exercise and training.

Other certifications you should look for include:

  • ACE
  • NASM
  • ISSA
  • ACSM

Lastly check for reviews, whether that be from a current client or online.  Seeing that other people have trained with this person and enjoyed it will show you that you can probably trust that trainer.  If you can’t find reviews online you can ask other clients of theirs.  Ask them what the trainer’s style is.  Are they easy going or military style?  Do they always show up on time?  Do they provide them with their own custom workouts or just use the same one for every one of their clients?

These are a few questions you should have answered before hiring your very own personal trainer.


If you’re interested in hiring a personal trainer in Richmond, VA you can click the button below to schedule your very own free personal training session and consult, based on your schedule.


Weight Training

Weight Training Debunked

 

Weight training is something that is highly misunderstood by a majority of the public today, whether they're into fitness or not.

What I'm going to do is list the myths and why they're not actually true.

 

weight-training-mythbusters

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4 Steps to Weight Loss

And 3 reasons you’re going about weight loss the wrong way.

Weight Loss Abdomen

 

Step #1 – Track your calories for weight loss.

 

Whenever I have a nutrition consult with a client about weight loss, this is the first thing I bring up.

The reason for this is because it works.  It’s as simple as that.

Anybody that properly tracks their calories starts their weight loss journey one step ahead.

Weight loss only happens if you’re burning of more calories than you’re putting into your body.

 

The simple equation for weight loss is below:

 

What you eat – what you burn = Weight loss or weight gain.

  • If you end up in the positive you will eventually gain weight.
  • If you end up in the negative you will eventually lose weight.

Your body burns of a certain number of calories each and every day.

This is just for you to lay around all day and do nothing.

 

We call this your BMR, or basal metabolic rate.

 

Weight loss is largely dependent on how high your BMR is.

However, we still have to go one step further.

 

Next we have to factor in exercise.

 

The easiest way to do this is to go by the number of hours you work out each week.  We call this your lifestyle factor, or exercise factor.

  • 1-3 hours of exercise per week = 1.2
  • 4-6 hours of exercise per week = 1.35
  • 6+ hours of exercise per week = 1.5

 

We take these factors and multiply it by your BMR depending on how active you are.

 

You can find a BMR calculator pretty much anywhere online.

  • So let’s say your BMR is 1,500 calories and you work out 5 hours per week.
  • We would take 1,500 and multiply it by 1.35 to get 2,025 calories.
  • This should be the amount of calories you need to eat to maintain your weight.

2,025 is for weight maintenance, not weight loss.

 

Now the magic number is 3,500 calories.

 

This is equal to one pound of fat.  We need to hit negative 3,500 calories for a weight loss of one pound.

Generally we spread these 3,500 calories over 7 days which comes out to 500 calories per day.

We then take out this 500 calories from what you burn.

2,025 – 500 = 1,525.

If you eat 1,525 calories and you burn 2,025 = -500 for the day.

If you multiply that -500 by 7 days you get -3,500 calories for the week.  This will result, mathematically, in one pound of weight loss.

Step #2 – Eat more vegetables.

 

If you eat more vegetables you will drastically cut down your overall calorie intake.

This happens for two reasons:

  1. Vegetables are very low in calories.
  2. They also contain a lot of fiber and water which will fill you up and keep you from getting hungry.

Not to mention that vegetables are chalked full of vitamins and minerals to make sure your body is working the way you’re supposed to.

You should add vegetables to most, if not all, of your meals.  If your body is working properly and you’re feeding it the right amount of nutrients, then weight loss will be easier than you think.

Step #3 – Eat protein with every meal to help with weight loss and lean muscle gain.

 

You always hear about it.  More protein, more protein, more protein.

Protein alone won’t get you the weight loss you need, but it will help.

Protein not only fills you up, but it takes more energy for the body to process it.

This means that if you eat protein, your body will burn a certain number of calories just trying to break it down.  That rate is almost two times as much as carbohydrates or fat.

Protein also provides your body with the building blocks for building lean muscle, which are amino acids.

If you’re working out, you’re going to be breaking down muscle fibers.  You need protein to help aide in the recovery of your muscles.  The more muscle you have on the body, the higher your metabolism will be.  The higher the metabolism, the better your weight loss will be.

Some high protein food sources:

  • Lean meats (chicken breast, lean ground turkey, lean ground beef, bison)
  • Seafood (salmon, tuna, shrimp)
  • Dairy (cottage cheese, Greek yogurt)
  • Nuts and seeds (almonds, pistachios, peanut butter, flax seeds)
  • Protein powders
  • Edamame

 

Step #4 – Remove any calories that you consume from drinks.

 

This is an absolute must for everyone.  Calories from drinks are a huge factor in weight loss.  If you’re sitting there and drinking:

  • Sweet tea
  • Sodas
  • Fruit juices

All of these contain calories, and lots of them.

Try removing, or at least reducing, the amount of drinks you intake that contain calories.

Opt for drinks that are zero calories to help your weight loss.

But you should understand that even drinks that are sugar free and zero calories have a negative effect on you if they’re artificially sweetened.

Research shows that people who drink diet sodas versus regular sodas put on the same amount of weight.

This happens because your body expects nutrients but doesn’t get any.  In return, your body will cause you to have hunger cravings.

So you may end up eating more food every time you consume these zero calorie drinks that are artificially sweetened.

Reason #1 – You think weight loss from cardio is best.

 

Weight loss that comes solely from cardio exercise may be the worst type of weight loss possible.

If you only use cardio as a weight loss tool, then you’ll end up losing a lot of muscle mass in the process.

Muscle mass is the only thing that really burns calories, even when you’re at rest.

So why would you want to get rid of that?

Cardio is a great addition if you’re looking to lose weight, but it shouldn’t be the only thing you’re doing.

When you lose weight from cardio, the weight loss comes from about 50% fat and 50% muscle.

Now when you lift weights and perform cardio as part of your weight loss regimen, the weight that you lose is mostly fat.

When you lose weight you will lose some muscle mass, it’s just how the body works.  But what you want to do is minimize the amount of weight loss from your muscle stores.

The best way to go about this is to perform higher intensity cardio versus the hour long runs every day.  Moderation is key with cardio.  A couple of days of higher intensity cardio, and a couple of days of longer steady-state cardio should do the trick.

Reason #2 – You’re not being consistent.

 

The worst thing you can do is start and stop from week-to-week when you’re looking to lose weight.

Since weight loss is all about the calories in versus calories out, you have to make sure you keep up with your workout routine.

You should be exercising at a minimum of four days a week in order to see some results.  You really should be exercising around 6 days a week, with at least one day of rest or active recovery each week.

If you stay consistent and work out most days of the week, weight loss will happen.

Some tips to keep consistency with your weight loss:

  • Find a workout partner to go to the gym with.
  • Hire a personal trainer to keep you accountable.
  • Keep track of all your workouts in a notebook or on your phone.
  • Increase the difficulty or intensity of your workouts as you become more fit.

 

Reason #3 – You think weight loss is going to happen overnight.

 

We all have to come to the realization that weight loss isn’t something that will be done after a few days of hard work.

If the weight didn’t come on in two weeks, then how can we expect that it will come off in the same amount of time or even less?

Weight loss has to become a lifestyle for you, especially if you want to maintain it and stay healthy.

A lot of people start going to the gym with high hopes of losing weight quickly.

Sometimes they even think it’s going to happen without changing any of the bad habits that got them there in the first place.

Your weight loss is directly related to the amount of work you put in.

If you’re only working out a couple of times a week and keep eating all the same foods, you’re not going to see the results you desire.

  • Take your time and slowly increase the amount you work out each week.
  • Make small daily changes to your eating habits.
  • Don’t go all out in your first week and be so sore that you don’t want to ever go back to the gym.

The weight will come off, and it isn’t, then you may need to tweak your eating or your workouts a bit.

There isn’t any magical formula to weight loss:

  • Track your calories
  • Progressively make your workouts harder
  • And be consistent

That’s all you really need to stick to in order to keep the weight loss journey going.