From Beginner To Become Your Own Personal Trainer (Part 1)

become your own pesonal trainer

I read a Nerd Fitness article  and I learned good stuff.

Before to read this article, I advise you to read Find The Gym For Your Goals Part 1 et Part 2; Back To The Source Of Equipment Part 1 et Part 2; Back To The Source Of Human Strength Part 1 et Part 2.If you already read it, continue and have fun.

A strong body is a healthy body, you have heard this many times but it’s not easy to do. Starting a new workout can be intimidating. It’s, for this reason, a lot of people fail.

How you will train

gym training

To start, you have to find out what kind of strength training you want to do. It depends on the equipment and your goals. Here are several types of training programs :

Bodyweight

With a bodyweight training, you need little equipment (or not at all) and you can train everywhere (home, hotel, playground, workplace). As long as you have room to move, you can train.

If you like bodyweight training, take a pull-up bar and a set of gymnastics rings. If you’re really a beginner, an exercise band  can assist you in the movement like pull ups and dips.

If is that you can do bodyweight training without equipment, the disadvantage is that you need to constantly change exercises difficult to be sure to progress.

Dumbbells

Dumbbells are excellent for starting a workout with weight for several reasons.

First, gyms always have a good set of dumbbells. If you want to train at home, you can buy a set of adjustable dumbbells (that’s how I started in my bedroom).

The second reason is that dumbbells allow you to add a small amount of weight to do an exercise and exercise with dumbells are less intimidating that exercise with a barbell. For example, if you’re a beginner, starting with a 20kg (45lbs) barbell is a bit too much.

Dumbbells also allow you to work your symmetry and allow you to balance the strength of your right side and left side of your body. It’s ridiculous to have an arm or a leg extremely bigger and stronger as the other.

If you can’t finish a repetition, it’s easy to throw dumbbells on the floor compared to a barbell. For a beginner, it’s excellent for learning movements.

The disadvantage is that to evolve, you need to buy new dumbbells and this can be expensive. A gym membership is handy to avoid this problem.

Barbells

If your goal is to gain only strength, this is the recommended option. Barbell allows you to progress cleanly and quickly by adding a small amount of weight each week.

A barbell is really stable because you use your 2 hands instead of 1 hand for dumbbells so it’s easy to lift heavy (especially for the lower body like squat of deadlift). For exercises like the squat or the press, you can use the rack to load and unload weights safety.

The disadvantage is that to do this at home, you need to have a squat rack, a barbell, a bench and enough weight plates in your house or in your garage. A gym membership is handy to avoid this problem.

What’s the best way to train?

The barbell is optimal for gaining strength. Bodyweight training is good but you have to seriously motivate you to train at home.

Sometimes you have to adapt to the situation to be able to do your training. When I travel a bodyweight training is perfect if I don’t have access to a gym.

But the best workout is when you lift heavy. Nothing can replace squat, deadlift and body weight pull up.

There are also other ways to have a strength training like rock climbing, yoga or parkour.

Choose the program to follow

gym training program

Never go to the gym without having a plan. To get results, it’s necessary to have a plan to track your progress.

For to make a lot of progress, a beginner can have a full body program of 3 times a week with a day off between training days. Be sure that the program you choose matches your goals, A powerlifters will have a different training from a bodybuilder or an endurance athlete.

In my article Back To The Source Of Human Strength Part 1 and Part 2, I talk about numbers of repetitions and their goals :

  • Reps in the 1-5 range build super dense muscle and strength

  • Reps in the 6-12 range build a somewhat equal amount of muscular strength and muscular endurance.

  • Reps in the 12+ range build muscular endurance and size

Many beginner strength training programs say to do 5 sets of 5 repetitions to optimize progress to gain strength.

With a circuit or superset, you do a set of each exercise in an order and you repeat the process.

For example :

  • 20 bodyweight squat

  • 10 push ups

  • 20 walking lunges

  • 10 dumbell rows

  • 15 second plank

  • 30 jumping jacks

  • Repeat all these 5 times to do 5 sets

In traditional strength program, you do a complete set of an exercise, you rest and you do another set of the same exercise and so on.

For example :

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Next exercise

If your goal is to be healthy and lose weight, you don’t need to focus on strength, a circuit (superset) is perfect.

This allows you to spend less time at the gym and to make up your high heart rate longer.

If your goal is to have more strength and have more muscle, choose a traditional strength training.

One important thing, your diet corresponds to 80-90 % of your success or failure. The quality of your diet will help you gain strength and lose fat.

When you choose a workout to develop your strength, be sure to increase the difficulty over time. To become stronger, you need to write a plan. This can be to do one more squat, lift 2kg (5lbs) more or do your circuit (superset) 10 seconds faster.

The main goal is to always be better than the last time, this is what ensures the continuity of being stronger and faster.

You can write your own training program or fortunately, there is a lot of excellent beginner program.

Share this article if you think it can help someone you know. Thank you.

-Steph

Back To The Source Of Human Strength (Part 1)

source

I read a Nerd Fitness article  and I learned good stuff.

When I’m in gym, people tell me why they started to train. There are several reasons, lose weight, gain muscles or to be in shape for a special event. There is a golden rule to have result in strength training, it’s eat clean and lift heavy.

Everybody says it, eat clean and lift heavy but what does that means ? I think it’s time to go back to the source.

Why

why

The life is easier when we’re stronger, did you notice it ? By exemple, to carry bags from supermarket, to carry a piece of furniture, to run to be in time, etc. Everything is easier.

Strength training is extremely efficient to build muscle and burn fat. Whether to lose 6kg (15lbs) or 45kg (100lbs), it’s the same thing.

Strength training help to build muscle and lose fat but it also help to stop or even reverse sarcopenia (it’s skeletal muscle reduction with aging). Train our skeletal muscle allow us to be independant (therefore avoid nursing homes) and live longer.

The profits list isn’t finished yet.

A nice athletic body

Strength training help you keep your muscles while you’re in calories deficience and losing weight.

Strength training allows you to have a better oxygen consumption than aerobic exercices. After training your body needs to make a lot of efforts to recover and return to the normal state so the state you had before the training. Scientific studies have shown that your metabolism‘s level increase for 38 hours after your training.

Strength training increase your metabolism, increase your Resting Metabolic Rate (RMR) because your body needs more calories to keep your muscls than to keep your fat. It’s estimated that for each 4.45kg (1lbs) of muscle, your RMR increase of 30-35 calories.

Improve your health

Strength training help you to improve your balance and coordination, improve cholesterol’s rate, help to control blood sugar, stop muscle loss, improve blood flow, reduces your resting blood pressure, build a stronger heart and increase bone density.

Feel better

It’s clear with strength training you have more self-confidence, your have more energy, a better mood, less anxiety and less stress . It also improves the quality of your thoughts, a scientific study has shown that this increases the cognitive function .

It’s not advisable to do a strength training 1 hour before sleeping. On the other hand to train early in the day helps to prevent sleep apnea  and insomnia.

Prevents diseases and degenerative diseases

You notices that many men and women die because of cardiac disease. Stength training helps to solve problems that are factors of heart disease such as inactivity, diabets, obesity, high blood pressure and cholesterol. Cardiologists begin to advise strength training to people who have heart attack.

Strength training helps to manage and improve the lifestyle of people with clinical depression , cancer survivors , have had a spinal cord injury ,who have recently had a stroke , fibromyalgia , Lymphedema , Down Syndrome , Parkinson’s Disease , Osteoporosis  and Arthritis.

It’s fun

Strenght training helps to reach your goals whether an effective training of 20 minutes to have a good naked body or to do a sports competition. It’s fun to see our progress because it’s like increase level in a video game. If you want to be better in a sport like badminton or rock climbing, strength training is a good choice.

People who shouldn’t train

The only people I’ve found who shouldn’t train are people who have an injury and it’s a break that doesn’t last long. We’re human being and it’s natural to carry things and move. Strength training is recommended for pregnant women , children and teenagers  and even paraplegics .

Obviously, it recommanded to see his/her doctor before beginning a strength training program to adjust the training program.

Basic objections

objection

But I’m too old, it’s not reasonable

When people between 30 and 60 years old tell me that they’re too old, I laugh because it’s a lie. It’s like say : « I don’t have time » and later I see a messsage on Facebook like : « Yestersay, Game of the thrones was epic ! ». Scientific studies have shown that people between 70 and 90 years old had impressive results in 10 weeks .

Other scientific studies have shown that this helps to avoid dementia  and to delay Alzheimer’s .

People who think they’re too old to train are exactly people who should train.

But I just want to be better for a sport and I want to stay fit

Strength training improve your muscle’s endurance, scientific studies have shown it. Resistance exercices help to increases overall muscles endurance , fix nervous system problems and increase activation of motor units within your muscles.

I don’t want to bulk too much

It’s a great strength training’s myth, it’s not in 1 year than you’ll have the bodybuilder’s body no matter wheteher you’re a man or a woman.

For women, here 2 exemples of moms who have become strong and fit without having a bodybuilder body. This is the story of Veronica  and Bronwyn .

Have a the body of a famous bodybuilder doesn’t happen in one night. Naturally we don’t have the amount of homones to have the body of a famous bodybuilder. We need to eat a huge amount of food (8 000 – 10 000 calories per day) and a huge amont of drugs (no, no, it’s another type of pharmacy, it’s true).

I’m fat, I want only lose weight

I’m fat, I want only lose weight

It’s a good reason to start strenght training. By losing weight, you surely want to keep your muscles. I mean, yout want to keep your muscles while you lose fat. With strength training you lose quickly centimeters (inches) in different body’s parts. It’s true that the overall weight loss may seem slow, that’s why is important to track your measurements. With strenght training when you eat with a caloric deficit, it’s increase your metabolism so you lose fat.

It’s boring

What I like with strength training, it’s we can see our progress quickly. It’s like increase level in a video game. I think people get bored when they expect nothing to do between 2 sets. This is why I advise people to have headphones to listen to their own music selection or an audio book to increase motivation.

Muscles and strength training

muscle fiber

Don’t be fancy, it’s interesting to understand how our muscles work to avoid failling into the Matrix’s trap. What I mean is that the only person you gave to impress is yourself and not the others.

It’s our muscle fibers that are small muscle cells that build up our muscles. Our muscle fibers are long, cylindrical and have the size of a strand of hair. Our muscle fibers are composed of myofibrils surrounded by sarcoplasm. I really summarized that but if you want to see it in detail, click here .

We have around 642 skeletal muscles that work together to make move our body. Imagine, when you bend your arm, your biceps contracts and your triceps does the opposite (elongates) to let the elbow bend. Every muscle of your body work as a team to make you move.

We have different type of muscle fibers :

Slow twitch (Type 1 fibers)

Slow twitch fibers are used to convert oxygen into energy for a long period of time. They don’t move quickly to be resistant to fatigue. These are the fibers we use most for marathons.

Fast twitch (Type 2 fibers)

Fast twitch move quickly so they’re not resistant to fatigue. Our body has 2 categories of fast fibers. The type 2A fiber has an endurence characterisitc used for long sprints. The type 2X fiber has « super fast » characterisitc used to short sprints or lift weights. I really summarized that but if you want to see it in detail, click here .

Each individual has a different percentage of slow and fast fibers. It’s for this reason that people are naturally better to run long distances or sprints. It’s funny because we can see it in strength training with people who are better to do sets with high or low repetitions.

It’s the end of the first part and the second part is event more interessting.

Share this article if you think it can help someone you know. Thank you.

-Steph

P.S. To read Part 2, click here.