Posts Categorized: Personal Training

October 2018
personal training near me

Personal training in San Diego has a lot to offer – and you can have it all. From weight loss to overcoming a workout plateau, it can simply turn your life around. It is this highly-coveted versatility with the added perk of receiving professional guidance along the way that makes personal training the priciest, most prestigious workout option. This, in turn, leaves you wondering: ‘How do I get the most out of personal training near me?’ Stay tuned to find out. Read more »

October 2018
weight loss trainer near me

If you strongly agree with the statement: ‘I’ll never lose weight without a weight loss trainer near me’, you’re not alone. The scenario is all too familiar to the best San Diego personal trainers: clients not getting results despite having to turn their back on the food they love and suffer at the gym.

If you feel frustrated by your inability to lose weight in spite of all your effort and hard work, then personal training could be just what you need. Weight loss is just one of the many amazing benefits that you can reap from working with a personal trainer. And here’s how that fat-burning mechanism works! Read more »

September 2018
I need a personal trainer

Just when you have mustered the strength and determination to start working out and following a healthy diet without making any excuses, you were just too busy to get started. Your gym membership turned out to be a waste of money and you suddenly catch yourself eating way too often and out of sheer boredom. You’re definitely not alone in this, which is why San Diego personal trainers are in such high demand – especially from clients who need to be nudged into action.  So, let’s cut to the chase – if you’ve ever asked yourself ‘Do I need a personal trainer?’, this article will attempt to clear up the matter for you. Read more »

August 2018
Personal trainer near me

Having a personal trainer is a great way to make sure your training sessions are productive. It’s also a great motivation to visit the gym regularly. Finding a personal trainer in San Diego should mean getting only the best of services for your money.

There are many personal training benefits for individuals who decide on this type of exercise. These perks only apply if you choose the right person and each session is productive. If this is not the case, it’s time to look up ‘personal trainer near me’ and search for somebody new. Here are some of the tell-tale signs you should look for a new trainer.

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July 2018
Men shaking hands in gym - Personal trainer client relationship

Getting yourself in shape and motivating yourself to go to the gym can sometimes be a drag. This is true regardless of your goals and overall condition and shape. One of the ways to make sure you persist is to hire a personal trainer.

Personal training San Diego can make a whole world of difference when recovering from an injury or getting back in shape. But if you do decide to go for it, there is a certain personal training etiquette which should be followed.

The quality of your personal trainer client relationship will impact the overall effects and progress of your training sessions. Here are some things to consider.

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March 2015
Come on Rock! When putting together your workout routine, the first major component you need to figure out is your exercise frequency. As in, how often and how many times should you workout per week? Now, I’ll admit… that’s a pretty broad question. After all, terms like “exercise frequency” and “workout frequency” can have a ton of different meanings. But for us though, here’s the 3 specific exercise frequencies that we need to care about most:
  • Overall Exercise Frequency: How often and how many times will we do any form of exercise (weight training, cardio, etc.) per week?
  • Weight Training Frequency: How often and how many times will we weight train per week?
  • Muscle Group/Body Part Frequency: How often and how many times will we train each muscle group or body part per week?
The main exercise frequency missing from that list is cardio frequency, but seeing as this is a guide to putting together the best weight training workout routine possible, cardio is a topic we’ll get to in depth at some other time (don’t worry, a cardio-specific guide is already on my to-do list). For now, let’s focus on those 3 extremely important frequencies.

Overall Exercise Frequency

So, the first thing we need to decide on is how many times we will workout per week total. This would include weight training workouts, cardio workouts, whatever. It’s our overall exercise frequency. Now, this is the one that can vary the most because it depends on many factors specific to you and your goal (example: a fat person with the primary goal of losing fat may have 4 cardio workouts per week, while a skinny person with the primary goal of building muscle may do no cardio whatsoever). Because of this, it’s impossible to say exactly how often/how many times everyone should be working out per week total. However, there is 1 general rule I can pretty much definitively set in terms of everyone’s overall exercise frequency. And that rule is: take at least 1 full day off per week from all forms of exercise. That means, AT THE VERY MOST, you should be exercising 6 times per week total (and again, this includes weight training, cardio, and any other form of exercise). I’m setting this rule because I am pretty confident that there is no one reading this that needs to be or would benefit from working out 7 days a week. In fact, I’d say that there are many people reading this who should set their maximum total exercise frequency at between 3-5 times per week depending on their goal. Why? Because it’s not only NOT necessary for reaching your goal… it’s almost always counterproductive.

Weight Training Frequency

While too many individual factors come into play for me to get super specific about overall exercise frequency, weight training frequency is the opposite. I can get pretty damn specific here. If it isn’t obvious enough, weight training frequency in this case will refer to how often and how many times we weight train per week. My recommendation is: the majority of the population should weight train 3-4 times per week, and never more than 2 consecutive days in a row. Some people can get away with 5 (although few truly need it), and some people can get by with 2. However, for most of the people, most of the time, you’ll get your best results with either 3 or 4 total weight training workouts per week. This is based on the fact that the majority of the most highly proven and intelligently designed workout programs in existence are all built around doing 3 or 4 weight training workouts per week. The same goes for having no more than 2 weight training workouts on back-to-back days. These recommendations appear to create the sweet spot in terms of allowing for optimal recovery, and when recovery is at its best, your results will be at their best too.

Muscle Group/Body Part Frequency

And last but definitely not least, we have muscle group/body part frequency. Out of all the different exercise frequencies, how often and how many times you should train each muscle group or body part per week is by FAR the most discussed, argued, thought about, screwed up, and potentially confusing one of them all. That’s why I think the best way to fully explain it all is by taking a look at the pros and cons of each of the 3 most common muscle group/body part frequencies. Those 3 frequencies are:
  1. Training each muscle group/body part once per week.
  2. Training each muscle group/body part twice per week.
  3. Training each muscle group/body part three times per week.

March 2015
Train to Failure? “Training to failure” is a strength-and-conditioning approach that involves performing a movement or set of movements until you simply can’t do any more. When implemented correctly, this can be a useful tool for building strength and power, as well as burning fat. But because training to failure requires pushing your body to the limit, there are some potential downsides. So it’s important to know what you are getting into. According to Meredith Butulis, DPT, MSPT, Life Time Academy instructor and fitness competitor, training to failure can take different forms. One option is to select a weight that you know you can lift only, say, 10 times (but no more) with proper form. You would perform that final lift safely (but with difficulty) and then stop, knowing that on the 11th rep your form would fall apart. Another method involves intentionally selecting a weight that you can lift only eight or nine times before your form deteriorates — but still performing that 10th rep with improper form. The first option pushes the body up to failure while the second pushes past the point of failure. (This can be done with any number of reps, not just 10.) Training to failure isn’t relegated to the weight room. Butulis names high-intensity interval training (HIIT), CrossFit, Insanity, and Tabata as mainstream forms of training that encourage people to work to failure. Training to failure when doing resistance training has been shown to improve strength and power, Butulis says, and during high-intensity workouts, has been found to burn more calories in a shorter amount of time and contribute to improved cardiovascular and muscular endurance. Yet, this training methodology isn’t a foolproof way to make gains. “There are risks — chief among them  is overtraining,” says Butulis. Symptoms of overtraining include a decrease in athletic performance, prolonged recovery times, general fatigue and irritability, persistent muscle soreness, elevated heart rate, increased risk of infection, insomnia, appetite changes, and overuse injuries. (See “Overtraining: Myths, Facts and Fantasies” to learn more.) Butulis says the key to training to failure is to do it responsibly — by giving your body time to recover within a workout and between workouts. Here’s what she doesn’t like to see: “People engaging in high-intensity, high-volume forms of training where they work both their cardiovascular and muscular systems to the point that they can barely walk or function after the workout. For several days, they feel fatigued and have muscle soreness, yet they continue to push through this sensation with another similar workout.” When performing resistance training to failure, follow a program that uses a progression of reps, sets, and weight with sufficient recovery time between sets. Aim to perform your last rep with good form to avoid injury. In the case of HIIT, Butulis recommends limiting high-intensity sessions to three times per week. Source