Ask a personal trainer anything

[FeaRxUnLeAsHeD]

Please tell me the weird pictures are now gone and it's just progress photos?

LOL

 

[CosMoen]

How are you marketing yourself to get clients for your online coaching business?

Do you make youtube instructional videos? Do you have followers on Instagram? How much are you making through online coaching?

 

[FeaRxUnLeAsHeD]

How are you marketing yourself to get clients for your online coaching business?

Do you make youtube instructional videos? Do you have followers on Instagram? How much are you making through online coaching?

Currently just friends / people I know at the moment. It's been a work in progress, but I'm about to switch gears and hire coaches and scale up larger, turn it more fastlane, you know?

 

[GuestUser116]

In the year/months that you've achieved top progress, how many times a week did you workout and how long?

 

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[FeaRxUnLeAsHeD]

In the year/months that you've achieved top progress, how many times a week did you workout and how long?

Twice a day, roughly 6 days per week for an hour each workout.

That kind of time commitment / progress is only for people who are looking to be at an elite level. For me I have been working on building a fitness-model type physique. You can definitely make very solid progress without doing 2 a days 6x per week, however if you're looking to reach an elite level that's probably the most optimal way to train

 

[mars]

I'm working on cutting fat. Few questions.

1. Fasted cardio does it really work
2. Carb cycling. I do two day's low, one day high and repeat. Any suggestions on a better way.
3. Best form of cardio to cut weight. 30-45 min Stairmaster or 20 min HITT.
4. Your go to supplements if you use them?
5. If I do 20 min cardio before weight training and 20 min after. Am I doing too much cardio?

 

[Kinsey6287]

What body are you certified with?

What is your certification #?

What goal types are you FOCUSED on?

These are legitimate questions that will break you apart from the wanna-be trainers who only claim to be certified. Upfront answers to these questions will also bring you clients that don't want to be with a trainer who isn't focused or "like-minded" to their goals.

I'm an ACE accredited trainer... Let me know if you need any help. I'll do anything that I can.

 

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[FeaRxUnLeAsHeD]

I'm working on cutting fat. Few questions.

1. Fasted cardio does it really work
2. Carb cycling. I do two day's low, one day high and repeat. Any suggestions on a better way.
3. Best form of cardio to cut weight. 30-45 min Stairmaster or 20 min HITT.
4. Your go to supplements if you use them?
5. If I do 20 min cardio before weight training and 20 min after. Am I doing too much cardio?

1. From my research fasted cardio has no additional benefit than non-fasted cardio
2. If you're cutting, try keeping a caloric deficit 5 or so days per week, and incorporate 1 re-feed on the 6th or 7th day. (Significantly increase carbs)

One of my posts on refeeds:

Dieting tip of the day: REFEEDING

If you are on a low-carb nutrition plan and you aren't refeeding, you are stunting your own progress.

Refeeding is the act of significantly increasing your carbohydrate intake which can help you continue to burn body fat. What are the benefits to refeeding?

1. Increased leptin levels. Leptin is a hormone responsible for regulating the amount of fat stored in the body and is responsible for your metabolism and energy levels.

2. Restoring glycogen levels - If you are eating low carbohydrates, the glycogen in your muscles will be depleted over time and must be restored by consuming carbohydrates.

By restoring your muscle glycogen levels, you will have more energy and strength in your workouts, and you will look fuller due to the glycogen storage.

It is recommended to take 5-6 grams of carbohydrates per lean pound of muscle mass.

The leaner you are, the more often you should refeed. Try incorporating a refeed day into your nutrition plan once every other week and modify accordingly.

3. 20 min HIIT. HIIT is always superior. Even 20 minutes might be too hardcore. Maybe even 10 or 15 minutes..
4. Multi-Vitamin, Fish Oil, Creatine. You won't need much else than that. Maybe an amino-acid supplement while you're cutting.
5. If it's HIIT, yes. Do the cardio after your workout or on a separate day. Slow cardio for a warm up wouldn't hurt, 10 minutes or so pre-workout

What body are you certified with?

What is your certification #?

What goal types are you FOCUSED on?

These are legitimate questions that will break you apart from the wanna-be trainers who only claim to be certified. Upfront answers to these questions will also bring you clients that don't want to be with a trainer who isn't focused or "like-minded" to their goals.

I'm an ACE accredited trainer... Let me know if you need any help. I'll do anything that I can.

Thanks, not sure if these were actual questions or rhetorical. I'm certified through ISSA, currently CFT, about to be SFN. (Certified Fitness Trainer / Specialist in Fitness Nutrition) - My personal goals are fitness model physique. My goals to help people with have always been broad, but now i'm looking into helping with weight loss for overweight people ranging from mid 20s to 50s.. With wannabe trainers claiming to be certified, there are legal statutes put in place to make that illegal. If you're pretending to be a trainer charging people for advice, you can get sued for a lot of money. Look up licensing statutes in your state.

Thanks for the tips

 

[GuestUser116]

Twice a day, roughly 6 days per week for an hour each workout.

That kind of time commitment / progress is only for people who are looking to be at an elite level. For me I have been working on building a fitness-model type physique. You can definitely make very solid progress without doing 2 a days 6x per week, however if you're looking to reach an elite level that's probably the most optimal way to train

Without steroids that's just overtraining to the max.

 

[Phillipbro]

Hey man,
CASE STUDY: well not really.

But here's Travis Jones "Result Based Training" campaign he has taken to the next level. You can kind of model your business off of his I guess. check out resultbasedtraining.com.au

Follow him on facebook too great dude.

 

[S&P]

Without steroids that's just overtraining to the max.

Not necessarily.

 

[GuestUser116]

This is true, did 4 months of AM/PM training at 6x per week for this cover.

Month 3 experienced some CNS fatigue and needed a 1 week deload (cut total volume in half)

Overall, Chris knows what it takes.

I do 6x a week for 1-1.5 hours. But twice a day, that's an overkill.

Maybe your workout ain't so intense. I do supersets and barely rest in between sets.

 

[SEBASTlAN]

As a personal trainer, what are the biggest day-to-day challenges you face in your job?

 

[GuestUser116]

If I understand the way you're training (Like a lot of guys who just pump a million sets and reps with drop sets super sets to failure) then yes, you cannot train like that twice a day, 6 days a week. But you shouldn't be training like that at all (if you are) anyways, it's less optimal.

Not to failure.

What are you shooting for? The big bodybuilder who gets tired climbing up some stairs or a cut, athletic, and aesthetic physique?

 

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[FeaRxUnLeAsHeD]

Not to failure.

What are you shooting for? The big bodybuilder who gets tired climbing up some stairs or a cut, athletic, and aesthetic physique?

Okay good.

Cut, athletic, and aesthetic.

 

[GuestUser116]

Okay good.

Cut, athletic, and aesthetic.

And how are you training? Typical 5x5/ 4x8 free weights?

 

[Durete]

I agree with the OP.

When I was a semi-professional athlete I was working out every single day, with 1 rest day every 4 days.
The rest day meant doing: Joint mobility and yoga exercises.
Other days where 3 workouts a day.

My trainer put me on that schedule, and he was world champion for 5 years in a row...now he lost that title to....his son.
Also the school that produced more world champions than any other in this specific sport (martial arts)

For bodybuilding: stick to 3-4 workouts a week.
For athletic ability: Train several times a day, multiple days in a row.

That being said, I do have a question to the OP.

Fitness wise:
#1) What do you think are the differences and differences in pro's/con's/benefits between explosive repetitions and plyometrics.
#2) Should people build up slowly, and progress or go for the hardest progression they can handle and start progressing from there on.

Business wise:
#3) What kind of tactics did/do you use to get better known.
#4) Did you produce any video courses or e-books, if so yes: Are people buying them on a regular basis, and what do you do to promote them.
#5) Just interested: What is your site?

 

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[FeaRxUnLeAsHeD]

And how are you training? Typical 5x5/ 4x8 free weights?

Strength / Power / Hypertrophy days split up. About 5 days per week of training.

 

[Durete]

I'd still like to know your answers to my questions

 

[FeaRxUnLeAsHeD]

I agree with the OP.

When I was a semi-professional athlete I was working out every single day, with 1 rest day every 4 days.
The rest day meant doing: Joint mobility and yoga exercises.
Other days where 3 workouts a day.

My trainer put me on that schedule, and he was world champion for 5 years in a row...now he lost that title to....his son.
Also the school that produced more world champions than any other in this specific sport (martial arts)

For bodybuilding: stick to 3-4 workouts a week.
For athletic ability: Train several times a day, multiple days in a row.

That being said, I do have a question to the OP.

Fitness wise:
#1) What do you think are the differences and differences in pro's/con's/benefits between explosive repetitions and plyometrics.
#2) Should people build up slowly, and progress or go for the hardest progression they can handle and start progressing from there on.

Business wise:
#3) What kind of tactics did/do you use to get better known.
#4) Did you produce any video courses or e-books, if so yes: Are people buying them on a regular basis, and what do you do to promote them.
#5) Just interested: What is your site?

I'd still like to know your answers to my questions

I have to disagree with the 'for bodybuilding, 3-4 workouts a week' - Your muscles are fresh and ready to be used again after around 48-72 hours I believe. That's why each muscle once per week is inferior. For bodybuilding i recommend each muscle twice a week. Hell, you can go 3x if something is lacking and needs to be brought up. Unless you're doing full body workouts and hitting every muscle group twice a week in those 4 days, i'd opt against it.

I agree with what you said about athletics.

1. I don't have the time to look up the exact terminology right now, but i believe it's your type II muscle fibers that get stimulated doing explosive movements, which is crucial for hypertrophy. I would guess plyometrics would be more for athletics. Putting weight on the bar and using explosive movements will help with the type ii (i believe) muscle fibers
2. build up slowly, especially in terms of strength. If your max bench is 185x5 and you start a workout program doing 185x5, you're going to plateau a lot faster. I would rec ommend scaling it back.
3. Mostly it's been in person. I was featured on bodybuilding.com, and i'm working on becoming a fitness model (really working on my physique) to hopefully get my name out a bit more through that. Otherwise, if the fitness model thing isn't going so hot, it still doesn't hurt to look good and work hard, i always enjoyed lifting and looking good. I'm going to be working on something bigger soon to scale my business. More to follow soon.
4. I have not (yet) - I just created a little newsletter and made it look like an e-book and i'm going to do some facebook marketing and get people to sign onto the list, and start working with them a bit..
5. I don't disclose it, since it's a business i work on and discuss in detail on here


Sorry bro! Been busy the past few days, didn't have a chance! I didn't forget.p

 

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[Mark Anthony Le]

I don't understand this.

You have a pretty average physique.

Why would anyone even pay for personal training with you when there are millions of other more certified trainers?

Do you have a NASM cert? Whats your experience? Do you bring something new to the table? Do you have any mobility background? FMS? MobilityWOD? Powerlifter?

The pictures of you are all under lighting and we all know lighting can make a world of difference in pictures when it comes to shadow, definition, and physique.

@borntodominate has a more streamline physique and if I were a fat joe and I saw you and him I would go with him.

No hate and definitely no disrespect but maybe I'm not your target audience so I wouldn't know. I come from the bodybuilding.com scene as well and have seen WAYYYY better physiques.

The answers you give are also "googlable" (if that is a word haha) so it's not like you're spewing anything different.

Maybe you're omitting something but I just don't see the traction you're getting from that physique

 

[Mark Anthony Le]

Rereading my original post, I realize I probably came off as a prick. Wasn't intended and apologies if anyone took it that way.

All I'm saying is there are millions of other more credible trainers to hire from. Finding someone like OP is like finding a needle in a haystack.

If he's getting money than kudos to him. I wish him the best. But when reading and looking at his posts in this thread it just struck me off as odd.

It doesn't add up that someone of his physique (albeit I understand that not everyone wants to be big but rather just aesthetic or athletic) is making money off his body/nutrition advice.

No hate at all. I'm just trying to understand.

Maybe the way he presents the info is different. Maybe he's a marketing genius. Idk. But there's definitely something missing.

Anyway... I'm just going to exit this thread. I feel like my posts here are borderline becoming "hater-like" in search of clarifying certain things.

I don't want OP to think I'm bashing him or anything at all. I respect our fellow brethren in the community and I'm glad he has a biz running. I wish him the best.

 

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[S&P]

He's on his way. I was the same way at his age...

Just being real & honest here. When you train 2x a day for 6 sessions a week that's pretty much all you can do.

Your life is eat, sleep, train and whatever you can do during the interim wile barely functioning. It's an odyssey and journey into fitness obsession.


MJ DeMarco talks about indentured time in his book... that training style is a prime example of it.

Chris, just know that eventually you will realize although scientifically optimal for results, that lifestyle is not sustainable.

It's going to affect your wealth and relationships. Very difficult to date and work under the strain of that indentured time commited to training.

Most people in the fitness industry are on steroids and preach slowlane methods while "fastlaning" with chemical warfare.

This is what the sharks do.

Still a good experience to train like this for a year or two. Massive lessons to be gained.

Good luck.

 

[Sean P]

I'm on the right side of 40, a bit over weight. I want to reduce weight and at the same time build up muscle in my upper body. Looked up the web but there is an information overload - different sites have completely different exercises and left me a bit confused.

I go to a gym and have started working out with dumbbells and do a bit of pulley. I wish to make a documented bodybuilding workout plan that I can follow on alternate days of the week(alternating exercises) for 5-6 days a week that will surely and consistently build muscle up.

Can you suggest 2 groups of 4-5 exercises that will help me build my upper body muscle - I do the treadmill and cross trainer for 30-40 minutes for getting rid of some weight. I also do the plank on 2-3 days of the week.

 

[FeaRxUnLeAsHeD]

I don't understand this.

You have a pretty average physique.

Why would anyone even pay for personal training with you when there are millions of other more certified trainers?

Do you have a NASM cert? Whats your experience? Do you bring something new to the table? Do you have any mobility background? FMS? MobilityWOD? Powerlifter?

The pictures of you are all under lighting and we all know lighting can make a world of difference in pictures when it comes to shadow, definition, and physique.

@borntodominate has a more streamline physique and if I were a fat joe and I saw you and him I would go with him.

No hate and definitely no disrespect but maybe I'm not your target audience so I wouldn't know. I come from the bodybuilding.com scene as well and have seen WAYYYY better physiques.

The answers you give are also "googlable" (if that is a word haha) so it's not like you're spewing anything different.

Maybe you're omitting something but I just don't see the traction you're getting from that physique

To answer all of your concerns in a single writeup: You are under the impression that size is equivalent to knowledge about health and wellness. That's the biggest misconception by people who are uninformed. And I can assure you every other idiot on bodybuilding.com has the belief that bigger = you know more, so I can see where you're coming from. Just understand that the size of your biceps does not equate to how much you know, how well you can coach others, etc.

And as far as the 'average physique' comment, i'm going to guarantee my health, and my physique, is stronger than 95-99% of the population. I think you're comparing me in the spotlight of bodybuilders. I train bodybuilding style, but that does not mean I want to look like Ronnie Coleman. I am striving for a fitness model physique, and i'm about 10 pounds of muscle away from my goal of that.

This is one of the most successful trainers in the industry, Bob Harper

You don't need to look like an action figure to know how to train clients and get them results

I'll answer the rest of the comments later on today.

 

[Durete]

Looks okay, however if he's totally new to this I think 3 days on 1 day off can be a bit taxing at 40 if you're out of shape

Beauty about a program like that is that you can scale it.
If you can't do the program with "Normal push ups" you can always start with kneeling, incline or even wall push-ups. The same for any of the other exercises.

The HIIT and endurance might be too much in the start, but that's why you build up to it.
For example atm I'm doing a HIIT program myself in a 5 day cycle, I start off with the easiest versions of a specific exercise, if I can get a score of "10" (10 being the lowest amount of reps in any of the 8 sets) I progress to a harder version next time.
If not, I keep working on that specific intensity until I can handle it.

 

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[1up]

Thanks for the info so far,
But I have another question for you.
I current jog 4km most days to keep myself fit. Have been doing this for about 6 months.
I have now decided to take some action on getting in shape and building some muscle and toning up also, so have recently joined the gym (this week).
I still want to keep fit so my question is whatever gym routine I do, can or should I still do my 4km rum on those days as well? Would it work against my muscle workout?
Or am I better off to run on the days I don't do gym?
Thanks

 

[FeaRxUnLeAsHeD]

Thanks for the info so far,
But I have another question for you.
I current jog 4km most days to keep myself fit. Have been doing this for about 6 months.
I have now decided to take some action on getting in shape and building some muscle and toning up also, so have recently joined the gym (this week).
I still want to keep fit so my question is whatever gym routine I do, can or should I still do my 4km rum on those days as well? Would it work against my muscle workout?
Or am I better off to run on the days I don't do gym?
Thanks

You can keep running a few days per week. That won't really be a detriment unless you're running every day, or if you're trying to be a bodybuilder, then yes, running will be a problem.

For overall health, cardio has it's purpose. I would continue running 3 days a week or so

 

[Gale4rc]

What's the #1 factor that keeps people staying motivated?

 

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[Gale4rc]

I wanna get ripped but I can never stay motivated haha

 

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