Tips from a Trainer

 

 

Personal Training Pro Tips:

Most of us have to plan our workout routines in order to make them happen, or they simply won’t happen.  This is why having a game-plan in advance is so important as you don’t want to have to think a lot about what you will do next when you are actually working out – if you do, this will eat into the allotted time for your exercise and will create frustration and lack of results which is the opposite of what we are trying to achieve.  To avoid this scenario we recommend that you have a solid plan for the week ahead and possibly find the best exercise coach for your situation to help you make a plan.  After spending some time considering top trainers then we recommend sitting down on Sunday to map out the week ahead.  While you are at it consider spending a few hours cooking your healthy meals, and preparing nutritious snacks, so your meal planning is also covered at least for four days or more.  This will give you even more time during the week where it counts.  More free time should also equal more relaxation so you are rejuvenated and ready for your work, and your next workout!

Pre-established workout plans are a good way to create a new workout habit and then you can modify and build from there.  If you are overweight, having a plan designed to help you lose that weight and to develop new exercise habits will help you on many levels.  It feels great to both lose weight and gain muscle and you can use this positive feedback to help cement your new life.  New habits need positive feedback loops to help you maintain new levels or different degrees of fitness.  This is true in all areas of life.  This is related to focusing on the positive.  At the end of each day you should spend a little time celebrating your successes no matter how small.  Do this instead of beating yourself for what was done wrong, or not done at all, and you will be on the right track in no time!

Once you have a base plan in place, which you can do on your own or you can accelerate the process with the help of a professionally trained personal trainer, you may want to make some modifications of your own.  Here are a few tips on how to approach doing this:

Rotating routines is not only good for your muscles, as they start to get used to the same old exercises after awhile, but also for your psychology which really is the most important component in terms of fitness longevity.  We get bored with too much monotonous repetition.  We recommend that you add a routine and then follow it for 4 weeks at a time – then alternate with a complimentary routine that takes an alternative angle on that same muscle grouping.  You can alternate overlapping routines, and switch up elements of a routine from week to week to keep your workouts fresh and challenging in new ways.

Cardio and strength workouts should be part of your weekly routine – with variations thrown in – ongoingly.  Strength training will always be a first line of defense against weight gain as well as is cardio workouts.  If endurance is also a priority, then you should consider having some variation of HIIT – high intensity interval training – incorporated in your weekly routines as well.

Overdoing any set of exercises can lead to injury so below are some guidelines that are a good starting point.  As you come to know your body better you will be able to make modifications without causing injury.  Also, keep in mind that your body has requirements based on what you demand of it.  If you workout, it will need more healthy food, water and rest.  When you are planning a workout routine, you should also incorporate these elements into that plan.  Be sensible!

Strength Training:

In relation to building core strength, you should try to build in two lower body and two upper body workouts per week or a minimum of three total body workouts per week.  You may want to give your body up to forty eight hours rest after a particularly demanding workout session – remember that rest is a part of any workout. 

Cardio Workout:

You can add moderate or low intensity with longer duration workouts from four to six days per week.  Alternatively, you can add 3 or 4 days of HITT – high intensity interval training – and/or other high intensity cardio workouts during the week.  You need a day or two of rest, and be sure to mix in low/moderate intensity loads to break up the high intensity days.