According to research 80% of people that sign up to a gym as part of their new years resolution have quit by the second week of February. The momentum of their resolutions loses steam and it’s not difficult to see why. The most common reason for a gradual decline in impetus comes from us having taken an over aggresive and unrealistic approach for the New Year and after a few quick weeks of hard work, they’re less than thrilled with the results. But Rome wasn't built in a day so it’s time to get back on track!
So you had a night out and it ended with a kebab at 3am…big deal, or you missed a couple of days because you were feeling tired…so what? Don’t let a day or week off affect the bigger picture and put a stop to your fitness targetss. Nobody is perfect and the key to any success is not perfection…but rather persistence. Everyone gets knocked down once in awhile…to be victorious you need to be one of the ones that get's back up!
Improvements and fitness gains are not achieved through a single workout they come from repitition. So let’s say that you did push-ups and crunches every morning for a week and then quit. That’s 7 days of calisthenics. Now let’s say that you start back with something a bit more manageable, like push-ups and crunches 3-4 days per week. That’s over 180 days of calisthenics if you can re-start and keep it going through the end of the year! Most resolutions fail because we are too aggressive and leave no margin for error. When a day is missed or we take a needed rest, we quit out of self-disgust and frustration. Don’t give up so easily!
The message is simple... Don’t give up. Your health and fitness goals are too important to you, so get back up and try again! If you’re still going strong - good for you and keep it up! – you’re gaining momentum. There are plenty of workouts between us and our summertime goals. Each day is an opportunity that can take us one step closer to where we want to be. It’s February 8th... 80% will give up in the next 7 days…don’t be one of them!
Sleep, something so simple yet many find it very difficult to get right. Working hours, a busy social life or just a strange fear of missing out if you hit the sack before 12, whatever the reason sleep is the one thing that if most people fix would change the playing field completely. Whether the goal is to get leaner, stronger or to grow more muscle; proper sleep has so many benefits that it affects all goals equally. Change your sleeping patterns and see what it can do for you.
The majority of people require somewhere between 7-9 hours of sleep per night. When comparing the averages of people training with me, the average is more like 4-7 hours per night, demanding jobs either requiring people to work late or simply being stressful enough that people need a social release at the end of it, many people are finding it increasingly difficult to switch off at night. Get your 7-9 hours though and that’s where you're going to see huge benefits.
Giving your body the right amount of rest helps you to recover from exercise quicker, your stress hormones are lower throughout the day and most importantly for how your physical appearance, your glucose metabolism improves with regular sleeping patterns. Now of course 1 or 2 nights of inadequate sleep isn’t going to completely unbalance your normal hormonal signalling but consistently getting lower amounts of sleep will make you feel stressed, weak and fat to the point where achieving your fitness goals, especially when it comes to aesthetics, can become a really difficult challenge.
HGH (human growth hormone) is the most important hormone to think about when improving your sleep. It's released in cycles as you are sleeping and although it’s different for everyone, generally the first release is said to take place about 90-120 minutes after you fall asleep and then another release 3 hours after that. So getting a minimum 5-6 hours sleep per night will be incredibly beneficial, but increase that up to 8-9 hours, and you'll see significant improvements in everything. HGH is not only hugely beneficial for recovery from exercise, but is also one of the key components when it comes to burning off massive amounts of body fat.
I love training outdoors, for me nothing quite beats a workout on the sand dunes looking out onto the ocean or at the park surrounded by palm trees and a light breeze. It's one of the biggest perks of being a personal trainer out here.
Bodyweight training is ideal for these two beautiful locations, it allows you to construct an effective routine without the need for an expensive gym membership or any type of professional equipment. Bodyweight training allows you to exercise any time you like, anywhere you choose.
Whether you are looking to tone your buns, sculp your abs or strengthen your core there are a wide range of different bodyweight exercises that you can implement into your regular workout routine to make a significant difference. Burpees are great for engaging your core, hamstrings, glutes, quads, arms and chest, whereas compound exercises for example lunges and pushups are particularly effective when it comes to performance improvements and strength gains. A plank is enough to challenge more than twenty different muscles across your body, including your glutes, legs, arms, back, and shoulders.
While using bodyweight exercises as a method for building strength is a certain way to maximize your muscles in no time, the benefits don’t stop with just strength. Bodyweight training, if even just a few minutes every day, can have a huge impact on your body’s metabolism – helping it to work in over-drive so that you lose fat fast, and focus on building lean muscle instead.
Finally, perhaps the biggest benefit of bodyweight training is that it actually delivers results. Bodyweight exercises work because they comprise of compound movements, engaging numerous muscles and joints in each move to raise your performance and build strength faster.
The thought of a personal trainer screaming and pushing his clients to near collapse may scare some people away from hiring a trainer, but the benefits of using a personal trainer should be considered carefully. While some in the business provide "tough love" motivation, personally my preference is to work with clients in a non-threatening way, helping them to achieve specific fitness goals. Understanding the potential benefits of a personal trainer can help you decide if the financial investment is worthwhile.
Maintaining motivation can be challenging when you exercise on your own. Regular sessions with a personal trainer help to increase your motivation and continue with a workout program. Even if you aren't using a personal trainer for every session, knowing that you'll meet with your trainer soon will motivate you during workouts. You'll also get a sense of pride and satisfaction when showing your trainer the improvement you've made as your exercise program proceeds.
2. Knowing where to start
Knowing how to set up a complete exercise schedule that includes all the activities you need to do - cardio, weight training, and flexibility - can be overwhelming. Add the time and knowledge it takes to choose exercises, weights, reps, and sets and you may quit before you even start.
This is where a personal trainer can be the biggest help. They can help you to maximise your time while keeping you within your own limits so you don't overdo it. They can also help you set goals and map out a specific schedule so you know when, how and where you'll fit in your workouts.
3. Professional Instruction
Professional trainers teach you the correct way to perform each exercise in your routine. They often demonstrates the movement and watch you perform it, correcting any problems with your technique or posture. Learning how to correctly perform exercises reduces your risk of injury and you will also be able to do the exercises on your own at home or at the gym after getting professional fitness instruction.
4. Personally Tailored Workouts
Personal trainers create a specific workout plan designed for you and what you want to achieve. A personalised routine will always give you better results than a generic workout plan because your trainer knows your physical condition, your exercise preferences and medical background. From this information they are able to make a tailored program to fit your needs.
5. Target Achievement
A personal trainer will help you to define your fitness targets. They will account for your current fitness level and decide with you specifically what you want to achieve through your workouts. Most people have an idea of the targets they want to set, a trainer is able to help you break them down into smaller goals that are specific and realistic. A personal trainer also helps assess your progress toward those goals.
6. Exercise Variety
Experienced trainers will teaches you a variety of exercises which will prevent you from getting bored. If a certain exercise isn't working for you, the trainer can replace it with something that suits you and provides the same physical benefits. A trainer will also help you to make adjustments to your routine as your fitness level improves ensuring continuous progress.
7. Time Efficiency
A professional trainer will fully utilise your workout time to increase the effectiveness of your exercise program. This is particularly beneficial when you have a limited amount of time to exercise. For example, if you have to cut your 1-hour training session short one day, your trainer can complete a routine with you that burns the same number of calories and provides the same physical benefits in half the time.
A common problem when exercising can be lack of commitment to a regular exercise program. Exercising by yourself makes it far easier to skip a session or fall off the wagon completely since there's no one to hold you accountable for you actions. Working with a trainer keeps you accountable, making it far more likely that you'll stick with your training program.
9. Needing to be challenged
It's a fact that many people tend to slack off on their workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You'll find it's very hard to slack off with a trainer standing over you, telling you to do just...one...more...rep! You may even find hidden strengths you never knew you had, which can motivate you even more.
10. Injuries & Special needs
Specific issues such as heart disease, arthritis, old injuries, etc. require a very carefully designed routine, working with an experienced trainer (who works with your doctor, of course) can help you find a program to help heal injuries and avoid any further problems. It's also a great idea to work with a trainer if you're pregnant or trying to get pregnant and want a safe, effective workout to keep you healthy and fit.