Being a trainer has it’s pros and cons. I get to learn about the human body and the exceptional abilities we possess. I’m also able to use movements to develop strength, endurance, lean muscle, and stretch our capacity in terms of our capabilities. Lastly, I get to empower people and have them do the unexpected by breaking personal records, completing a workout, and getting their desired results.
DID I MENTION I GET TO BE THE BOSS????
On the other hand there are times where I have to wonder If I’m doing my job correct. Did I notice that injury? Why is my client so tired? How can I manipulate this exercise? Did they enjoy the workout? What next?
As a trainer I’m in a constant struggle of staying on top of my game. My clients continuously ask me questions as they see and hear so much through music, magazines, and media. It’s my job to debunk those myths and shed light into the truth. Here are a list of questions I’ve compiled from my clients and my honest answers: Client is (C) and Me is (M)
M: So tell me, what do you hope to get out of these trainings? What are your goals?
C(She): I want to lose fat off my stomach and arms. But I don’t want to lose my butt. What needs to happen?
M: Spot reducing says that you cant lose body fat from any area you choose by doing direct work on that area. For example: 1000 crunches wont make your stomach flat, it could build muscle though. Your body decides where it wants to drop the fat: could be the breast, glutes, stomach, hips, or other areas with fat. In order to lose fat you need to monitor your nutrition(eat better), be in a caloric deficit(more calories coming out then going in), and perform cardio (intervals, steady state).
C: If I lift heavy weights I’ll look like a man and I don’t want that.
M: This is one of the big myths. Men have over 10 times the testosterone of women so you aren’t able to build muscle like men without the use of added substances ie (hormones, steroids). What lifting heavy will do is create lean muscle, not big bulky muscles.
C: Can you guarantee me results in 30 days?
M: I don’t guarantee results in short periods of time. This is my opinion is a setup. If you look at people who do these quick challenges in 30 days and their bodies have changed, what do you notice? Check back after 2 years and what do you notice then? We are in the age of quick fixes, diets, and supplements. Nothing beats out hard work, dedication, and commitment.
I want you to be committed to the process and not a quick turnaround. My job is to empower you so you can continue to to get fit on your own with confidence. Now will I get you results? Certainly, but my results are in correlation with your commitment. When you sign up with me we commit to the process in and outside of my training. If you have an event or something with a quick turnaround, I will definitely get you in the best shape possible. Lets not stop there though!
C: Whats the best diet I should take? I heard the liquid diet works(example).
M: I don’t believe in diets, this screams restrictive and also something that doesn’t last long. I do believe in meal plans. I believe in working out 3-5 times a week. I believe in eating food you like in moderation. I believe in smaller portions. I believe in quality food and eating breakfast, lunch, and dinner. I believe in quality protein, good carbs and fat. That should get you where you need to be without going too in-depth on a nutrition lesson. Diets will sometime leave you lacking in nutrition by forcing you to cut out important foods.
C: If I just do cardio will I lose alot of weight and be fit?
M: The two main types of cardio are steady state(long bouts of continuous movements) and intervals(short bouts of fast movements followed by rest and repeated).
In order to burn fat you must do cardio. This should be in addition to a resistance training program though, there should be a healthy balance. Long repeated bouts of cardio (usually after 1 hour) can put your body into catabolic state where it feeds off of your muscle. In trying to lose weight, you should aim to gain muscle.
To burn fat I like clients to stick in the 75-80% of their maximum heart rate. This number can be tapered down based on levels of exertion. The weight is going to come off with the cardio, resistance training, and nutrition. Nothing happens overnight, but I can guarantee a strong committed person will be rewarded with the health benefits they desire.
C: What should I do in the gym on my own?
M: I always like to start the workout with a warm-up. If you are working legs, take 5-10 minutes to do cardio at about 50% of your maximum heart rate, or just be honest with yourself and go until you feel loosened up.
For upper body, whatever lift you are doing I would do 1-2 warm up sets to wake those muscles up before loading the weight on.
My top leg exercises are:
Squats, Deadlifts, Thrusts, Prowler, Sprints, One legged squats, cable pull throughs, good mornings, leg press, leg curl, box jumps, step ups
My top upper body exercises are:
Bench press (flat and incline) Dumbbell press (flat and incline) Chest flyes (free motion and dumbbell) Barbell bent-over row, seated row, one armed barbell row, face pulls, shoulder and military press, lat raises, pushups and pullups, skull crushers, and dumbbell pullovers
Whatever you do in the gym best of luck to you on your journey. Hope this helped!
Marcus “57FIT” Watson