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

From Exercise Machines To Free Weights

machine free weights

I read a Nerd Fitness article  and there is good stuff.

Very often in gym’s advertisements, we watch a lot of high-tech machines to do exercises and the free weight zone is a small hidden room.

What I see in my gym, it’s people start their training with a little bit cardio and they use machines. They do this because it’s easier and this look more secure. Unfortunately, this is not the reality. The Matrix trap us with these machines.

Attention : If you have a medical prescription or you need to use machines for a special reason, continue to follow your training program prescribed by your doctor or physiotherapist.

Why

why

The truth is that machines force muscles and joints to make movements that aren’t natural.

Machines force your body to move weights in a single pattern (up – down or left – right). Our bodies naturally don’t move like it, this is the problem. Movements or our bodies aren’t straight lines, it’s rather « S ». The result is that machines develop our muscles in a way that isn’t balanced and they endanger our joints and spine.

Like you can see, machines don’t put your body in safety and in addition, they don’t work your stabilizing muscles. Don’t work stabilizing muscles is very bad for everyday activities.

When you bent forward to take something on the floor, you body use a dozen and a dozen muscles at the same time. But since you no longer work your stabilizing muscles because of machines, your muscles don’t know how to work together so your body uses a muscle.

Study case

« Smith Machine » is famous to do squat in safety so it protects your back. Lie ! This machine is perfect to destroy your back and compressed your spine because this machine force your body to move only up and down. The real squat allow to do the fundamental movement and when you do it, you notice that your body doesn’t do a straight line from up to down. With the real squat you do a natural movement.

Do exercise with weight or with bodyweight is more efficient to burn calories than machines.

Full body

full body

All exercises classified in 2 categories : pull and push

I remember, I did a full body training program for 1 year before lift weight. This is what my Taekwondo’s teacher advised me and he was right (wow, Korean wisdom). A full body training program, 3 times per week is more efficient than a machines training program, 5-6 times per week for beginners. If you want to train more, you can do Tai-Chi or walking during rest days.

Full body is important

With full body, you learn to each body’s muscle to work together, you synchronize you body. This is allow you to be healthy, avoid using too much a muscle and avoid injury due to a weak stabilizing muscle. To maximize your body, eat healthy and you’ll burn more fat, build muscle and build a body of which you’re proud.

What is great with a full body training program, it’s when you skip a training day, it doesn’t matter. You’ll not have certain muscle more developed than any others because each training session work all body’s muscles

Bodyweight (full body)

bodyweight training

Mastering basics movements with bodyweight is perfect to prepare you for a training with weights.

It’s primitive movements therefore natural that allow you to become stronger without material.

The best example are gymnasts. Look gymnasts body, it’s amazing, impressive and the majority of their training are with bodyweight exercises.

Basic exercises

  • Push = push up, dips, handstands

  • Pull = pull up, body rows

  • Legs = bodyweight squat, pistols squats, lunges, box jumps

For each exercise, you do 2-4 sets of 8-10 repetitions.

No it’s too simple  ! => Do this training program and if it’s too easy, increase the difficulty. You can do push up with one hand or pull up with one hand (like my friend Inti). You can also add more set ou repetition.

No it’s too difficult => Do this training program and if it’s too difficult, decrease the difficulty. You can do sets of 3 repetitions. The principle is you progress to do 4 sets of 10 repetitions. Take your time but be regular.

No I want abs => When you do squat, push up and pull up, you keep your core tight and by this way you work your abs. But if you want to do an exercise specially for abs, you can to plank and side plank.

Strength training (full body)

strength training

It doesn’t matter whether you’re a man or a woman, dumbbells and barbells are your friends.

Basic exercise

  • Push = Bench press, Overhead Press

  • Pull = Deadlift, Bent Over Row

  • Legs = Squat, Deadlift

For each exercise, you do 2-4 sets of 8-10 repetitions.

No I don’t like squat => Do you think squat is an useless exercise ? I advise you to read the book of Mark Rippetoe. If you seriously want to train, this book is for you !

No I afraid of weights => Don’t panic. Most people in free weights section are too busy to look at themselves in the mirror, they will not look at you. You can use a barbell or dumbbells for each exercise to improve your pure strength. I advise you dumbbells.

No I’m afraid of being ridiculous => Everybody don’t care if you life a dumbbell of 4kg (8.8lbs) or you squat 181kg (400lbs) because everybody struggle to do their training program. Forget people, stay focus and do you training program until the end.

But if I do bad => At the beginning use light weight to do movements with the good form, the good technique. When you’ll stronger, you’ll can add weight slowly each week to reach your limit. You can hire a personal trainer for 1-2 sessions to learn and improve basic exercises techniques or form.

No I want only lose weight => It’s simple, you do basic exercises and you eat less. The training is the same for lose weight or gain muscle. It’s diet that make the difference ! It’s a science :

  • Eat more calories than you burn = gain weight

  • Eat less calories than you burn = lose weight

Your physical condition, it’s 80 % diet and 20 % training. If you want bulk, you need to have a specific diet to do this.

Track and adjust slowly your training program and your diet to see your progress.

No matter what you do, don’t be afraid of the free weight zone. Remember than 90 % of people inside are focus to do their exercises by looking in the mirror therefore don’t worry. Do your exercices, become better and become stronger.

What do you feel when you train with free weights ?

-Steph

Beginners Errors

beginners

I read a Nerd Fitness article  and there is good stuff.

Chasing the illusion

illusion

« This training shocks muscle », « it’s a training from army » or « this diet work without change what you usually eat ». You have already heard these slogans several times I think.

This type of advertising always encourages us to look for the last training program, last supplement, DVD,etc.

We’re happpy, we can have an athletic body in 3 weeks with a training program. We believe it but after 3 weeks, we have little result, we stop and we depress. It was an illusion.

All the year, be consistent and patient, this is the solution. 2 elements are enough to be healty : diet and exercices. Matrix’s companies sell us illusions like « this training program target the belly’s fat ». These illusions have as objectives to incite us to buy them and not to help us to be healthy.

Select a simple training program and use it all the year. I offer simple and free training programs for all body muscles. Test it.

Remember, the body need a maximum of 12 weeks to be accustommed to a new diet and a training program. Once your body is used to it, you have to wait several years to have an athletic body (3 years). Day after day your body improves but it’s first inside and after outside. Your internal organs have priority.

Emotion

emotion

Our emotions prevent us from being in good health. Do you don’t believe me ? Here some exemples :

  • I did my training session today, I can eat cookies
  • I eat a cookie just one time. It’s good, another one
  • It was hard today at work, I need to eat it

We need to learn to control our minds by associating positive emotions with exercices and healthy diet. It’s important because we can have some cases where we eat 1000 calories of cookies and we burn only 300 calories during a training session. These emotions These emotions make us make exceptions and if we do them more often, we risk doing no training and healthy meals in the week.

Do meditation and follow a personal development’s program are great to reprogram our minds.

Tips to start

  • Use calendar’s alert in your smartphone for your training session

  • Cook your healthy meals of the day ahead

  • When you’re hungry between meals, drink water

  • If you want watch TV, do bodyweight exercices before

Pleasure

pleasure

Often people think that do physical exercices isn’t fun. They imagine that to be in good health, it’s eat salad and run for hours or be on a bench surrounded by athletic people. This image is enough to discourage a lot of people.

I’m healthy and I don’t eat salad, I have my portion of vegetables. I run once a week and there is others way to do exercices like strenght training, gymnastics, frisbee, hike, etc. Find the physical activity you like. If you do a physical activity you don’t like, choose another. You need to have pleasure doing this physical activity. If you don’t have any idea, do a search on internet.

Bulk

bulk

Women say often « I don’t want lift weight because I don’t want bulk ». Then women avoid dumbbells and run for hours and do crunchs. And if they use dumbbells, they choose the lightest possible.

Women have this behavior because in a women’s magazine, they read that to have a « toned » body, it’s necessary to make high reps with lightweight.

A « toned » body is a word or term create by marketing specially for women. Women can’t bulk up by lifting weight. To bulk up, it’s necessary to eat more calories than the body burn them. The truth to have a « toned » body is that you have to use heavy strength training with low repetitions

The most articles write in magazines, it’s the Matrix to ruin your life. It’s lies and the proof is that women are still looking for an effective training progam. Look, my sister still doesn’t listen to my advice and 4 times a year, she changes her workout.

A strenght training is great to build compact (or « toned ») muscles. Test a strenght training for a month, do a picture before/after and I sure that your pant’s size will change. Test it one time with a healthy diet.

Action

I know a lot of people that read a hundred of documents about fitness/bodybuilding and they don’t do a sport activity. Theory without practice is useless except to show off in front of friends. Einstein to validate his theories had to test them on the field. I don’t know, may be they’re afraid to choose a bad training program and diet ?

If you want my opinion, start today. Select a training program and follow it. The truth is that there is no perfect training program. And the secret of a perfect training program is to use it and adjust it month after month. Here are the steps of the perfect training program :

  • Select a training programme

  • Follow this program for 8-12 weeks

  • Track your progress

  • Look how your body change

  • Make adjustments

  • Repeats all these steps to infinity

Which training program you had the least results with ?

-Steph

P.S. Do you want a free training program ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

What Is Motivation

I read a Nerd Fitness article  and there is good stuff.

A guy named Roger Bannister in 1964, Oxford, England, did something impossible. He ran 1.6km (1 mile) in 3 minutes and 59 seconds. While 9 years, the world record was 4 minutes and 01 secondes. 3 years after Roger Bannister’s record, 13 persons ran 1.6km (1 mile) in less than 4 minutes.

It’s like the Tony Hawk’s record with the 900° on a half-pipe. Since 9 persons did it .

How is possible than suddenly abilities improves ? It’s because of equipment or we impose ourselves limits ?

Brain VS muscle

The truth is that you’re physically able to go beyond the limites that your brain tells you.

Look, in 2012, a group of trained cyclists did a 4k timed trial as fast as possible. Their guideline was « Use all efforts ».

They did this trial again with a virtual avatar who had the same speed than them at the first trial. The average speed of all cyclists was 1 % better than the first trial. Remember at the first trial, cyclists were in mode « Use all efforts ».

They did this trial a third time with a virtual avatar again. Cyclists didn’t know that the virtual avatar was a little bit faster than them. Again, cyclists beat the virtual avatar by increasing their performance of 1.7 %.

It’s like to play to Mario Kart and do a race against the ghost of your last performance. You know exactly how to increase the speed and you have a visual cue.

For more information, read the Mark McClusky’s « Faster, Higher, Stronger » about limitations, fatigue, emotions and what our bodies are capable of doing.

Tim Noakes, South Africa professor of exercices and sport science at the University of Cape Town, make the hypothesis that it’s not our body that slow down but our brain who control WHY and HOW our body slow down.

« Fatigue is an emotion, a construct in the mind that helps ensure that exercise is performed within the body’s ability. That emotion is affected by many factors, such as motivation, anger, fear, memories of past performance, self-belief, and what the body is telling the brain….our physical performance is regulated by the brain, not limited by our hearts, lungs, or muscles ».

We’re able to do more than we think. Cyclists always beat the virtual avatar who was faster than them.

How

Read a funny quote on Imgur :

« Better to cultivate discipline than to rely on motivation. force yourself to do things. force yourself to get up out of bed and practice. Force yourself to work. Motivation is fleeting and it’s easy to rely on because it requires no concentrated effort to get. Motivation comes to you, and you don’t have to chase after it.

Discipline is reliable, motivation is fleeting. The question isn’t how to keep yourself motivated. It’s how to train yourself to work without it ».

If you want to be motivated to train, stop it and stop crying. It’s better to build a system that isn’t relied on motivation. Create a system like the cyclists virtual avatar, create an avatar of your last week performances. Don’t be relied on inspiration but build a system for success, a system that improve your abilities each week.

Sometimes, we need people to push us, challenge us to do things we don’t want to do to go to the next level.

Surround yourself with people better than you in your activites. More you do activities with people who have more experience than you, more you become better.

And sometimes, you need a technological assistance to buid these habits :

  • Self-Control to block time-wasting website on our computer

  • Rescue time to track our efficiency

  • Alarm clocks across the room

Did you see ? No ones of these exemples are relied on a motivation, will or be better than someone else. It’s external forces that we use to exceed our limits.

Outworked

Imagine what you can accomplish if failure isn’t an option. McClusky make a theory in his book « the winner is the athlete for whom defeat is the least acceptable rationalization ». So people who want to do everything to achieve their goals almost always accomplish theirs goals.

Watch this Will Smith’s video .

« The only thing that I see that is distinctly different about me is I’m not afraid to die on a treadmill. I will not be out-worked, period. You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things you got it on me in nine categories.

But if we get on the treadmill together, there’s two things: You’re getting off first, or I’m going to die. It’s really that simple, right ? »

This is why Will Smith is one of the most successful actors.

Of times in our quest when we don’t make sacrifice to succeed, we fall into the belief that accomplishing our goal isn’t possible.

In fact, this rationalisation may appear to several people event before trying !

Instead of rebuking yourself when you aren’t motivated to do exercice or that you struggle to eat healthy, take a step back and look it with a different angle :

  • « how can you build a habit of success and be focus on rather than seeking a motivation to realize it ? »

It’s easy to become ensnared (to chase motivation and fail) or to rationalize inaction and never try. We all fell into the trap.

What is you plan to avoid this trap ?

-Steph

P.S. Do you want a free training program ? Click here 

Sacrifices To Be An Entrepreneur

sacrifice

I watched an Olivier Roland’s video  and there is good stuff.

Olivier Roland spoke with a girl who had left her job for 18 months to create her company. This girls had left her job with a negociation to have a social assistance for 2 years. The problem is that her company doesn’t work well, she doesn’t earn enougn money and her soacial assistance will finish in 4 months. They talked together to analyse the problem.

It’s not Disney’s World

disney world

This girls didn’t work effectively and quickely for several reasons. She was lazy because she thought was going to succeed. It’s a good mindset but nobody succeed at the first shot. She thought she was in Disney’s World. Create a company is just the first step. It’s like having a stick for a hike. You have this stick to start to climb the mountain but it will be another stick at the top of the mountain. And the mountain is very hard to climb. When you have a company, it is not Disney’s World, but it’s instead « it’s the war and I want to survive ! »

This girls spend to much time to have a perfect design for her blog, a perfect design for her newsletter. It was not the most important thing to do. The most important thing to do is to grow your audience. If your content is good, your design’s blog doesn’t matter. Don’t do intelligent procrastination like her.

Entrepreneur

When you’re an entrepreneur, you’re not an employee. You face reality in a way that doesn’t forgive. That means that as your company doesn’t make money, it’s just an untested hypothesis.

Have faith and be optimistic is great but you need to test your product in the market as soon as possible. And you need to have this mindset « it’s war and I want to survive ! » like a warrior, like a samourai. Be an entrepreneur doesn’t means you will be the next Facebook, Amazon or Google because you’re an entrepreneur. Results will not come naturally because you’re an entrepreneur. You must give everything you have everydays like an ahlete.

Fight for

fight

You must be ready to sacrifice your time (miss parties, birthday party, marriage, etc) and your energy to have all the chance on your side. You must do have huge motivation, by this way when you see an obstacle, you’re excited. And if you’re not excited, this obstacle will not stop you. Everydays act, act, act, act, track your act and adjust.

Have a strategy with key actions to have first sales as soon as possible. If your product don’t work, it’s not a problem. Refund customers, use audience feedback about your product and change characteristics. Try, try, try, try and must be ready to word 10 hours per day for your company.

Spend your time to act and learn. Track your actions and adjust to improve results. Devote all your time to grow your company.

Do you propose a prototype of your product/service to your audience ?

-Steph

Essential (Part 3)

 exercice illness

The cursor of 100 units: diet, medicine and exercise

cursor

How to have 20 pounds (9kg).

Imagine a ruler with 100 lines, this represents a total of 100 units and 2 sides. This allows us to divide the 100 units in 3 parts. There are 3 parts diet, drug and exercise:

______ / _____ / ____ (33% diet, 33% drug, 33% exercise)

It’s possible to achieve your 20 pounds (9kg) of reorganization with the combination of 3 but combinations are better than others. There may be 100% of drugs for example, but it will produce long-term undesirable side effects. 100% of exercises can also be chosen but consequences would be an accumulation of injuries. Do a quick summary:

/ _____ / (100% drug) = undesirable side effects

// ___ / (100% performance) = frequent injuries

Here is the ratio of the majority of case studies to lose fat in this method:

______ / __ / ____ (60% diet, 10% drug / 30% exercice)

If you aren’t able to follow this diet prescription, as is sometimes the case with travel or vegetarianism, you will need to move the slider to increase the % for exercises and drugs. For exemple :

_ / ____ / ____ (10% diet, 45% drug, 45% exercise)

The exact numbers not need to be measured but the concept is critical to keep in mind because the world always interfered with our plans. Learn the principles of diet and exercise is the # 1 priority because they are the foundation. Taking too much medication will make unhappy your liver and kidneys.

The percentages will depend on your personal preferences and your “adherence”.

The test, it will work ?

test 7

Eat at least one head of lettuce a day works well for losing fat and control insulin levels.

In other words, take a example of a patient in critical condition as a diabetic obese type 1: he has as options, this is what explains his doctor, either (1) to change diet with this requirement or (2) die. No surprise, adherence is often amazing. For someone who wants lose 20 pounds (9kg), he’s more interested in how his ass will be in his jeans than anything else. This is guaranteed, adherence is phenomenal.

Cut vegetables and clean the stove 3 times a day will lead you to one place: abandon the method. Does that mean it doesn’t work for some people ? No., it just means that many people will fail. We want to avoid all methods have a high failure rates, even if you believe that you’re part of the minority who deserves. At first, everyone who starts the program feel that they are in the minority.

Take this adherence, this commitment seriously, now are you going to do this change until you reach your goal ?

If not, find another program, even if it’s less effective. But know that this decent method you follow, is the best.

Don’t be confused exercise with physical recreational

physical recreation

Physical recreation may be more thing: football, swimming, yoga … the list is long. Exercises, on the other hand, means performing a specific movement of MED will produce a change on the target. That’s it. It’s impossible to see the links of cause and effect with recreation. There are too many variables. An exercise is simple and trackable.

Physical recreation are excellent. I like to play football with my friends. The exercises in our context, however, is an application of measurable stimulition to reduce fat, build muscle or increase performance.

Recreation is for fun. The exercises are to produce change. Don’t mix the two.

 

 

-Steph