I’d Make the Worst Magician
14 04 2008Still no luck with the pictures, but I’ll get them going soon. Its hard to be walked through something like installing different programs step by step over IM with your sister. It makes troubleshooting nearly impossible, as the person that actually knows what she is talking about cant see what the moron pecking at the keys is seeing. But, soon.
Tonight I will be spending a lot of time at the gym and sitting in my apartment with all the lights out not making any noise after an awkward confrontation from the upstairs neighbor last night. Lets say it wasnt called for, and there are quite a few things I could barge into her apartment and confront her about, but I hate confrontation and WALKING INTO PEOPLE’S HOUSES UNINVITED so I would never do that. But instead of standing up for myself and telling her the GTFO (which i actually say in real life, I actually say the letters) I just appologized and will avoid her at all costs. Everyone I know hates this about me because then they have to listen to me seeth and complain and say all the things I wish I would have said in the moment. For weeks afterwards.
ANYWAYS
I recieved a question from Hallie in my email about ending personal training and going at it alone. It was kind of long so I will paraphrase.
Dear Kelly,
You Rock. I love your freakin’ guts.
Personal training session are getting expensive so Im thinking about leaving, but still have a few more pounds to go to reach my goal. How do I know if I am ready to go at it alone?
Loyal Reader,
Hallie
First off, thanks. I am very underappreciated.
Secondly, this will probably be confusing without taking you through all the training I have ever had. So I will kind of be revealing all the personal trainer secrets.
This is seriously a great question, though. Most people hire trainers to get to a certain goal: lose X amount of pounds, fit into my old jeans, be able to function without pain, etc. Lets assume your goal is to lose a certain amount of weight.
Not being able to afford sessions is a legitmate excuse and dont let anymore make you feel as though it is not. If your trainer makes you feel like crap about this, they aren’t a very good trainer. They should also sit down with you and form a plan for when you leave: no one trains forever.
That being said, in order to make a challenging plan to keep you on track on your own can be tricky. The hardest part is pushing yourself when you dont think you can go any farther, which takes a lot of discipline, and some people just cant do it. If you are one if these people i recommend staying with your trainer until you reach your goal, because maintainence is not as complicated.
So heres a general breakdown of what a routine entails:
- 6-12 exercises working major muscle groups (quads, hams, abs, back, chest, shoulders, biceps, triceps)
- some full body moves to get the heart rate up
- a cardio plan with progression
- stretching if applicable
You should be recieving atleast 30 minutes of cardio most days of the week (5-6) and strength training of all major muscle groups atleast 3 tmes a week with no more that 2 days rest inbetween sessions.
Strength training progression is all about building the muscle up to where it is comfortable and then switching it up again.
For example:
Start with a bicep curl. Curl a 10 pound dumbell 10 ten times. As sessions continue increase reps to 12, then 15. at 15, the muscle is not as challenged to bump the weight up to 12 pounds, but drop the reps back to 10. Build up to 12, then to 15. Now its time to up the weight again. This can take weeks or even monthes. You should be fatigued at the end of each set, maybe only able to do 2 or 3 more with good form. Once you aren’t fatigued at the end of the set, that how you know to move it up in either reps or weight.
THIS IS WHERE IT GETS MORE COMPLICATED
So take push ups. Easiest form is doing them standing against a bar at about waist height. Once these get too easy, you move to the floor with a SB at your hips. You will do pushups like a see-saw, your feet will move with your body. The next progression is ball at knees, then from there you move to the floor and do regular ol’ pushups. Then from there you are back up on the ball, with it at your feet. It would seem that after the knees you would move to the feet, but this is actually harder than a regular pushup because of the angle and then the lever length. this is what you learn during Personal Trainer training. We have a great knowledge of levers and progressions which help with making up new exercises and switching you all around all the time.
Cardio is the same way. Depending on where you are physically, you always want to start at a rate (lets say 3.5 mph) from here you would up the incline to 1, then up the speed to 3.7, dropping the incline to 0, then 1, then 2, then up the speed to 4, drop incline back to 0, then 1, then 2.
This is why people have trainers, so they dont have to know this crap. Also, they need that push.
This is just how a lot of trainers plan out routines. There are a lot of factors involved like energy level, order of exercises and the time and amount of rest in between but its pretty complicated.
Like I stated in one of my earlier posts, I think people pay too much attention to numbers and equations and such. Just move. As long as you are burning calories you will be fine. Dont get too caught up in how many at what speed and what to change. Just look online or in magazines for different things you would like to try. as long as you are working your hardest and changing things up occassionally, you shouldnt have any problem keeping the progress coming.
thanks, Kelly. That’s really helpful.
And, you paraphrased my email perfectly
Now if only I could learn to do that myself….people wouldn’t tell me I talk too much….
Not to ignore all the awesome personal trainer advice, but I am exactly the same way. I hate confrontation and 99% of the time will apologize even if it’s not my fault. Which, of course, it’s never my fault. Man do I think of some good comebacks afterwards, though.
Yes, but how do your break up with your trainer when you are done? Especially if you know you are going to be seeing them around the gym. Or worse, how do you switch trainers??
Thanks
Allison
Hallie- im glad i did it justice. and i hope my answer helped.
Arielle- no worries, thats the part of the post i cared the most about cause im still so upset about it. the Bf is the same way and was there when she came down. He was like, um, i dont think i want to come over tonight, lol.
Allison- Honestly, if they are a nice understanding trainer, they should be ok with you leaving, and help you form a plan. As for switching, if you are just honest and say that their style doesnt mesh well with yours (for whatever reason) they probably wont get offended. i know that i am a little too concerned with people’s feelings and comfort levels. I can kick some ass if they ask me to, but i wont without knowing if they can handle it or not. some people dont like that, they just want to pushed to the breaking point which i am not comfortable doing, however other trainers here are. its all about training style, and everyones is different. most trainers recognize that. Or just be really annoying and complain a lot and they will be glad to get rid of you. Like i have been known to do with boys sometimes.
That’s some great advice, and it’s so true that sometimes you just need someone to push you
As for the confrontation stuff, I am exactly the same way. I am a people pleaser and I hate to have anyone unhappy with me. It’s definitely not one of my best qualities, I wish I cared less what other people think. I hope things get better for you with your neighbour!
I have a question about if I exercise TOO much. Should I post the specifics here or email you?
TOB- post away!! Maybe someone else can benefit from your question
Okey dokey! Well, lately I’ve been trying to distract myself from a break-up, and so I’ve been turning to exercise. But, I’m wondering if perhaps I am taking it a bit too far. I don’t have that many signs of overtraining and I haven’t lost any weight–in fact, I’ve gained muscle, which makes me feel great. But when I start to have a social life again, I’m worried about what my little “exercise addiction” will do.
Currently, I run 27 miles per week, and I also do advanced kickboxing DVDs (Cathe Friedrich and Amy Bento). I also do Cathe’s Legs & Glutes DVD and her BootCamp DVD, as well as Pilates/Abs workouts and Jari Love’s Ripped workouts (arms). I generally work out over 2 hours per day, and that includes cardio (sometimes an hour-hour and a half) and strength training. I do not take a full day of rest anymore, like I used to.
BTW, I run 5 days a week, do kickboxing every day of the week (sometimes twice a day), strength training 5-6 times per week (upper/lower split).
Yeah, it’s a lot. But I’m afraid if I dial it down, I’ll gain weight. If I do back off, what should I cut out?
Also, I haven’t increased my calories any.
oh man i had a weird confrontation with my neighobor the other day. I very much dislike them now, and glare at them through their window every time i walk by. haha.
I love your suggestions and answer to the email!
Hi. If I’m trying to drop a dress size in a month, what do you suggest. I have to wriggle into a bridesmaid dress that I ambitiously ordered a size too small. Any workouts that are best to lose an inch in the waist? Thanks a lot!
Yeah, it’s a lot. But I’m afraid if I dial it down, I’ll gain weight. If I do back off, what should I cut out?
thats seems to be the never ending question huh Kelly?
looking forward to your answer as I think Im always too blunt
have a great day,
M.
TOB- i was all set to say you cant really exercises too much if you are suppementing it with calories (just think about athletes that train all day long) but now i am torn.
Physically, you are not working out too much because i dont really think there is such a thing. HOWEVER you do need to rest your muscles after strength training or you will develope overuse injuries. You can still do strength training everyday, just switch between upper and lower and/or core. Also, you need to be eating more. No doubt about it. Next post ill put up the harris benedict formula that will help you calculate how many calories you should be getting.
If you are scared to give up your exercise, like llegitimately afraid, id say its taking it a bit far. exercise should be soemthing you do for yourself but it shouldnt get in the way of your living your life and you shouldnt be using it as an excuse to dodge friends/feelings/new situations. I always say, whats the point in being fit and healthy if you dont use your body to do things you enjoy and experience new things?
Since you havent lost weight i am almost positive it is because you arent eating enough. if you get enough calories to fuel your body, and you cut back, you will not gain.
Cara- instead of feeling weird or wanting tito blow over i just hate her now. thats how i deal with things. instead of feeling awkward or anything, i just get mad.
Twinkie- core moves and cardio will widdle your waist but a dress size in a month is pretty ambitious. I dont know if it is safely possible in that amount of time.
Mizfit- HA! if only my problem were people exercising too much. I always get, “I’ve been working out for 2 monthes, how come i havent seen any results.” um, because you are working out once a week. sorry. the best trainer in the world cant get you in shape when they only see you once a week.