Stay cool & warm up

If you’ve ever had a crack at weightlifting, only to find yourself aching horrendously for days afterwards, then one of two things could be at fault. You’ve either gone too heavy, too soon, or not warmed up sufficiently to prepare your body for lifting weights. This key component of your workout, which could be anything from light cardio, stretching, or lifting very small weights to warm up your muscles, can not only make your workout more effective – but also improve recovery in the hours and days afterwards.

Keep it simple

When you take a moment to think about it, strolling over and picking up a dumbbell is actually simpler than fiddling with an electronic control pad on a treadmill or cross trainer. But part of the apprehension can come from seeing people already there and apparently getting on with weight lifting as though it’s the most natural thing in the world. However, there was a point in their well-sculpted lives that they were also absolute beginners, so start with smaller weights and don’t worry what anybody thinks – they’ll all be far too focused on themselves to care!

Plan your workout

It won’t take you much time to find the ‘ideal’ workout you’re looking for online. Whether it’s bigger arms, stronger legs, or more definition in your chest or back, there are plenty of videos and plans close at hand at any time. Although you may find that some movements are beyond you, at least for now, it will give you an idea of how to navigate yourself from a free weights bench, to a bench press, and so forth, following an effective process that’s designed to get the best from specific muscle groups. Research has shown that the formulaic nature of weight lifting could provide the added bonus of improved cognition, over time.

Ask for advice

Yes, you could spend a few extra quid on a personal trainer, who would be able to show you what, when, how and why to lift weights (while guiding you through the weights rack in the process) – but you do have other options, too. Seasoned weightlifters don’t generally mind ‘spotting’ their peers, from time to time, and may offer their own advice completely free of charge. There are also the likes of weight loss camps at home and abroad, local boot camp groups, and online PTs who specialise in tailoring programmes for their clients, albeit from a distance. And, with a little extra advice supporting you in your own fitness journey, you may just find that the distance between you and the weight rack becomes far easier to fathom as you progress.

Instead of clearing your diary to find extra time in the gym – or worse still, becoming so demoralised that you give up – it’s time to change your workout. Most of us are creatures of habit, so even though we know we should be varying our exercise routines to stop this happening, we stick to our old routines, and we even risk injury by using the same muscles day in, day out.

However, rather than just swapping the treadmill for the rowing machine, you need to switch everything up, not just varying the activities, but the length of time you do them for, the intensity, and even where you’re doing them. It’s the constant adaptation that stops us from grinding to a halt, leading to better fitness and better weight loss.

If this seems too confusing to stick to, then don’t worry – it’s easier than it seems, all it needs is a little planning. If you’re a real stickler for routine, then this is for you, since you will be working out a few plans to rotate over a period of a few weeks. Vary your cardio activity, and also whether it’s for intensity or endurance; the key is to make sure that no two training sessions are the same, and that you never do two workouts designed for the same end back to back. You may want to discuss your initial plans with a personal trainer, and check in with them every month or so to make adjustments – it’s easy to decide on a plan which is either too tough or too easy for your current level of fitness, and if you don’t factor in suitable warm ups and cool downs, including plenty of stretches, you are in danger of picking up a sports injury.

By their nature, sports injuries can be hard for your GP to diagnose. Waiting lists can also be long for hospital scans, so a private MRI in London is a good idea to speed up the process, especially if your workout is crucial to your physical or mental health, or if the injury is such that you are unable to carry out even day to day tasks without pain, let alone follow an exercise regime. A quick diagnosis can help you get the treatment you need to get back to your best.

Gym equipment and machinery is, after all, expensive, especially if you want quality items. You might want to consider rowing machine hire or perhaps an exercise bike, or maybe even both. You could want a running machine, or weight training equipment, and you can find it all at Hire Fitness, the leading name in gym equipment hire in the world. Hire Fitness was founded to fill a niche that existed in the market, and has since helped many thousands of clients have gyms installed in the home. They continue to lead the market in quality equipment, and work only with the top brands in the business.

Where to Put Your Gym

The question is, now that you can afford a home gym thanks to the superb weekly rates at Hire Fitness, where do you put it? The simple fact is that, even in the smallest homes, there is room for gym equipment, as there is bound to be an area of a room that is unused. Or, do you have a garage? By leaving the car on the drive you can easily convert a garage into a gym, and it is a very popular method of using space wisely.

The great thing is that Hire Fitness will allow you to rent for a little as just four weeks; this means you can try out your home gym idea before committing to it in the long term, so you know it will work. The convenience factor can’t be overlooked, either: you don’t fancy going to the gym after a long day at work? You don’t need to – you can exercise any time of the day or night, in the comfort of your own home!

The Best Equipment

Hire Fitness has been in the business for many years, and supplies equipment and machinery made by the top manufacturers. Such is their reputation, they even have some that is designed especially for them, with the domestic market in mind. They also supply schools, corporate and commercial gyms, and have a wide range of equipment covering all the bases.

With a gym in the home you will be inclined to use it more often, and also save money. If you want to buy the equipment, Hire Fitness can offer you a rent to buy package, and they also do deals when you take more than one item. Have a look at the website now, and see how Hire Fitness can help you build a home gym affordably.

Get Out in the Garden

It might sound like an ‘old person’ thing to do (sorry Dad), but it’s extremely satisfying to maintain a garden you like, and it gives you the option to grow some fresh food for yourself while staying active. A weekend hauling bags of mulch and digging holes will certainly test your strength and stamina, and the fresh air certainly won’t hurt. Gardening is also great for keeping your stress levels down and giving you time to think, both of which are great for your health.

Yoga Class

Yoga is great for flexibility, strength and balance, all of which will help improve your fitness in other sports, too. It can also be a great social opportunity, and it has been found that participating in hobbies alongside a “buddy” will increase the likelihood of you sticking to it.

Dance Lessons

Going to dance lessons with your partner will have you both up and moving around while learning to do something you can both enjoy.

Join a Running Club

This one kinds of sells itself! It’s literally exercise, but running as part of a group is a great social activity, too. Find a running club near you and get involved; whatever your fitness level is, most social groups have ways to tailor group runs so that everyone’s involved.

Go on Hiking Holidays

What better way to spend a Saturday? There’s a real primal sense of achievement to seeing a big hill and managing to get to the top of it. Take some friends, a picnic, and make a weekend of it in a new part of the country.

Practice Paintballing

It’s a stereotypical stag weekend favourite, but many paintball providers (like this one in Essex) are offering regular paintballing packages for all sorts of people in order to help them practice and increase their fitness. You’d be amazed how much cardio is required to play a full day of paintball.

Get Golfing

Skip the golf cart and you can end up walking 10km while you and your friends get 18 holes in.

A hobby is, by its very definition, something that is fun and that you look forward to. Whatever you choose to do should get you up and moving around, using your brain, and either has a social element or a sense of real achievement. Try a few of the suggestions above, and let us know how you get on!

Unfortunately, you can’t just do hundreds of crunches every day and expect to have really awesome abdominal muscles. If you’re looking to strengthen your core then compound movements like squats, deadlifts and even the bench press (yes, really) require you to engage your core to correctly perform the movement.

If you’re looking to incorporate a little isolation training at the end of your workout, then the following core exercises are the best ones you can perform for your body!

1. Plank

The plank is a fantastic and beginner-friendly exercise for your abs that, when modified, can work every single abdominal muscle. Once you’ve progressed onto and are comfortable with a traditional plank, variations like side planks work the often-neglected external and internal obliques.

2. Cable Crunch

Exercising in the gym is built around the idea of progressive overload, where over time you lift heavier, run further or simply do more reps. It can be difficult to overload your abdominal muscles, primarily because they’re used to supporting your bodyweight all day long! This is where the cable crunch comes in – by adding weight you’re able to overload the muscles, resulting in growth.

3. Ab Wheel Rollout

Ab wheel rollouts are another exercise that has progressions from beginner all the way to advanced levels and can work all abdominal muscle groups through variations. Although this exercise can be a little demanding, if you stick with it you’ll gain additional benefits like stronger shoulders and increased lower body flexibility.

4. Bicycle Crunch

Aside from being one of the most effective core exercises in hitting your abs from all angles, it’s also one of the easiest to perform. People spend a lot of time sitting with hunched shoulders, which a basic crunch exaggerates. Alternatively, bicycle crunches require you to keep your lower back and shoulder blades on the floor, taking pressure off your back whilst still working your core!

5. L-Sit

Although they appear relatively easy, the l-sit requires strength, flexibility and control making them no walk in the park. This classic gymnastic move is considered by many to be the only core exercise you’ll ever need – and for good reason. Despite being a static hold, l-sits place a huge demand on your lower abs as well as strengthening your triceps and your shoulders.

With the exception of the bicycle crunch, all of the above core exercises have multiple progressions if you can’t perform the movement straight away. It might take a bit of grit and determination to get there, but in the end you know it’ll be worth it!

Cheers,

Andrew Pallett is a qualified personal trainer and fitness author. You can find more of his health and fitness articles on his website, Sometimes I Train.

Muscles needs between 24 and 48 hours to repair and rebuild. If you work the same muscle again, too soon, it can lead to tissue breakdown instead of building.

For years there have been tried and tested methods of revitalisation but some of these have come under question. The daunting ice water bath had been a trusted method up until recently when it was discovered that ice baths may actually reduce gains in muscle mass and strength.

Don’t waste any more recovery time, try out these scientifically proven tips to help maximise your body’s post workout recovery:

Get a good night’s sleep

Multiple studies have suggested that sleep deprivation can have significant negative effects on performance and recovery. When you sleep your body releases growth hormones that repair muscle trauma caused during exercise. Sleep is also the prime time for the body to undergo protein synthesis, meaning proper sleep will make for stronger muscles and increased endurance.

Everybody has a different sleeping pattern but you should aim to have at the very least six hours of rest each night. If you have time, or prefer to sleep less overnight, you can also top up on sleep with a daytime nap. Taking a nap around two hours after a workout can help the body to enter a deep, restorative state.

Foam roll your muscles

Foam rolling, or self-myofascial release, is a method of self-massage that returns your muscles and soft tissue to their native state. Exercise, injury and arduous everyday tasks can cause a build up of knots that restrict performance. By relieving knots and helping soft tissue to operate correctly again, foam rolling improves workout performance.

A study found that myofascial release with a foam roller can dramatically increase your range of motion without any negative effects on strength. Use a foam roller with a PVC core for best results. If you don’t have access to a foam roller, tennis balls or lacrosse balls are effective alternatives.

Use revitalising products

There are several products on the market containing ingredients that aid in the recovery process.

Essential oils are used by sports trainers and massage therapists to support the fitness and performance of their athletes. Aromatherapy massage is used both before and after exercise to improve speed recovery and reduce the chance of injury.

Male grooming experts Regal Gentleman recommend Jack Black turbo wash energising cleanser which contains juniper berry to help eliminate lactic acid from tired muscles. Other extracts that can boost recovery include eucalyptus for circulation and opening airways, lavender for its anti-inflammatory effects and rosemary for pain relief.

Indulge in some music therapy

Music is a great motivation tool during a tough workout but believe it or not, listening to music post-workout can actually speed up recovery time. A study conducted by a team of Israeli researchers found that blood lactate concentrations, which is used to measure muscle fatigue, dropped by 11% in athletes who listened to music during a cool down period.

Researchers have analysed various genres of music with cardiovascular response. They found that fast-paced rap, pop and techno tunes raised the blood pressure of those who listened to them, while certain classical pieces are in sync with the body’s natural rhythm and lowered the listener’s blood pressure.

Hydrate with science-backed beverages

Drinking plenty of water to aid post-workout recovery is no secret. Exercising while dehydrated can cause muscle damage and so it is of utmost importance that you replenish fluids. While H2O provides the healthiest option, many people turn to energy drinks such as Gatorade and Lucozade as a quick fix of replenishing fluids.

There are healthier alternatives to energy drinks. Chocolate milk has been proven to boost muscle recovery. It contains a three-to-one ratio of carbohydrate grams to protein grams which appears to enhance glycogen replenishment. It also contains far more potassium, calcium and vitamin D than most sports drinks and is naturally tuned to human digestive systems aside from those with a dairy intolerance.

An alternative for those lacto free is cherry juice which can help to reduce the swelling that occurs when muscles are damaged. Researchers found that after drinking cherry juice, athletes returned to 90% of normal muscle force within 24 hours, compared to only 85% without cherry juice.

Which is a shame, because they’re also the best lifts for boosting your testosterone, burning calories and most importantly of all, building strength and power. A ‘compound’ is any lift that incorporates multiple muscle groups in one movement. Here’s our run-down of the most important lifts that you should have in every routine.

Deadlift

The deadlift is the king of all exercises. It’s also the most simple as a concept. You put the weight at your feet, pick it up and then put it down. However, deadlifts require good form and commitment otherwise you injure yourself. Ensure your feet are positioned shoulder width apart and that you keep your back straight as you lift. It’s worth asking someone to watch your form. Start off light and work up.

Once you get the hang of them, deadlifts are fantastic muscle-builders that train your entire posterior chain and your grip. Perform 3 sets of 6-8 reps for optimum power gains.

Squat

The squat is another key movement that focuses on the lower body but also trains your back and core as you have to control a loaded weight when squatting down. The movement builds your quadriceps, hamstrings, calfs, glutes and even your abs. You can switch to front squats to build variety in to a squatting regime but you can’t afford to leave them out. Some famous strength buildings routines, like Stronglifts 5 x 5 – recommend squatting every workout. Opt for a similar rep and set range as deadlifts. 3 x 6 at around 80% of your max will build raw strength.

Bench Press

The bench press is arguably the lift most non-gym goers are familiar with. It’s instantly recognisable and a good wake-up call to test your strength when you’re first in the gym. The popularity is justified, as flat barbell benching is one of the best strength building exercises in the world. Stick to 3 x 6 or a low number and focus on keeping your chest tight, feet to the floor and controlling the arch in your back. If you’re going heavy, make sure you’ve got a spotter or safety bars.

Clean and Press

The clean and press is the most complicated lift on the list but also one of the best in terms of muscle-recruitment. It builds your strength and speed and also a huge variety of muscles. As you bend down and rip the bar like a deadlift, you’re engaging the muscles in your leg and lower back. Once you clear the bar and press it overhead in the ‘press’ stage, you’re building your shoulders and back. Ensure that you don’t round your back when performing these. Unlike the other lifts, C&P demands strict form over more weight. 3 x 6 of 60% of your max.

These lifts will stand you in good stead to build a great base of strength and also to pack mass on to your body. The ‘big four’ promote the endocrine system to produce hormones which are beneficial to mass and strength. However, you will also need to supplement your diet to help your muscles repair.

1. Mix it up

A treadmill and even an elliptical offer you tremendous control over both your speed as well as your effort.  Thus it is possible to mix several things up on these stationary machines. You can mix it up by increasing your incline for the first few minutes, activate your calves and quads, and decrease the decline for hamstrings and so on.  By doing so, you will be targeted several different body parts and making the most of what the machine has to offer.

2. Get into the flow

If you just keep going and going hard on the treadmill or elliptical without really paying attention to what is happening to your body, then you might feel fatigue and tiredness soon enough. Thus it is rather important to break up the high intensity workouts and create a flow from easy to hard. This will prevent you from hitting rock bottom and fatigue early on.

3. Don’t hang on

Another step that can help you make the most cardiovascular fitness equipments like treadmills and elliptical are to avoid hanging on in the middle of the session. If you are feeling tired, then rather than holding onto the rails or falling off balance, it is better to switch the machine off and get down for a few minutes. This is important as far as safety reasons are concerned.

4. Mimic a race

Often we tend to go lazy and slow when we are on these machines but in order to max it out and feel the energy, you must try to mimic a race. Tempo runs, track repeats as well as long runs can all be done on a treadmill. You can make use of the treadmill’s automatic elevation options irrespective of whether you are seeking a change of pace or trying to run in a new challenging condition.

5. Avoid adding weights

Adding weights onto the machine may help you build muscle but it always poses the risk of putting you off balance. Weights can dry up your energy fast and may even lead to injury

6. Avoid the fat burn setting

Most elliptical and treadmills have the fat burn setting but this setting must be avoided because you are always going to burn more fat by running faster as compared to running slower.  So run faster and your fat burning will double.

Super Support

If there’s one thing a bra should provide you with whilst exercising, it’s support. This is both a short and long term benefit. Short term, you won’t need to worry about your breasts jumping about and going on a workout of their own, which can be an uncomfortable and humiliating experience. Over time, the benefits become even greater as, without a proper sports bra, intense physical activity can cause the ligaments surrounding the breast to stretch and eventually tear. This in turn can cause to your breasts to sag and droop – not a look you want to aim for! Because a sports bra will hold your breasts tightly and minimise movement, it will drastically reduce the risk of ligaments around the breast area tearing and therefore minimise the risk of premature sagging and help to maintain your breast shape.

Handy Storage

Did you know that some sports bras now have storage compartments? These allow you to work out without having to worry about carrying your phone, money, keys or MP3 player around the gym or out on your run. You are able to tuck them away, safely out of the sight of others, so you never need to worry about losing those essential items again!

No Sweat

An incredible amount of research and development has gone into the sports bra industry in recent years, and technical advances have led to the development of bras which serve to regulate temperature and minimise sweat. You can now purchase sports bras which are designed to wick away sweat, leaving you without those embarrassing pools of sweat showing through your t-shirt. Plus, there are a number of bras on the market which use lightweight fabric and are designed to encourage and stimulate air flow, allowing you to feel fresh and cool throughout your session.

Optimum Comfort

You’d probably worked out already that all of the above leads to increased comfort, but there’s more to consider too. Sports bras are developed using soft, lightweight fabrics and generally do not contain any under wires. You won’t need to worry about uncomfortable under wires, straps or hooks digging in when you’re wearing a sports bra. They offer wider coverage which means that the breast tissue is distributed more evenly, resulting in a comfortable, even fit.

If you have been regularly exercising without the added protection of a sports bra, you’re sure to notice the difference when you make the change. We recommend that women with breasts sized A-C cup opt for a compression-style sports bra, which will hold your breasts tightly together. Those with a D-cup or larger will be better off choosing an encapsulated sports bra which separates your breasts in moulded cups. Whatever you choose, make sure you purchase the correct size and enjoy your work out!

Those who blitz through high intensity courses to give their clients the results they want in the short-term.

And those who fine-tune every microscopic detail of a client’s exercise regime, in order to deliver effective, long-lasting fitness.

If I was looking for a personal trainer, I’d know which one I’d want.

The question is, how do you become a real personal trainer who carries out the job to the letter and always goes the extra mile for your client?

Never take shortcuts

All personal trainers know that clients want to see results – but a good trainer will never take shortcuts to achieve them.

High Intensity Interval Training (HIIT) helps people burn fat and tone up quickly, but if your client stops exercising or starts eating badly, all the progress made is undone.

That’s why so many get-fit-quick ‘trainers’ are getting it wrong.

Think back to when you were first studying the job – the key to achieving a good level of long-lasting fitness is strength.

Muscle tissue burns up to 15 times more calories per day than fat tissue, even when it’s at rest. So, if you dedicate enough time to lifting weights with your clients, they’ll start seeing lasting results.

And if you can help clients succeed in the long-term, your reputation starts to gather momentum.

You won’t be known for getting quick results – you will be known for treating your clients’ health and fitness with respect…and then you’ll be delivering results on top of that professional trust.

Word of your success will get round. People at the gym love to talk.

Go back to basics

Take weight-lifting.

Whatever your client’s fitness goal, lifting weights is vital for developing strength. But if you don’t teach your clients the core lifts, or how to execute them properly, their success is likely to be stilted… and their physical health could be at risk.

You don’t want to be the trainer who put George the homeowner back into physiotherapy by forcing him through a ‘boot camp’ style fitness programme when he clearly wasn’t ready for it.

Let’s get back to the three core lifts – the squat, the bench press and the deadlift – and let’s zoom in on the squat here:

You already know that the majority of clients LOVE results. But what many of them don’t like is the grind and sweat it takes to achieve them.

So, the squat is often neglected, even though it is a full body exercise that uses over 200 different muscles and has a significant impact on your client’s overall strength and performance.

Again, health and safety first here – never let your client take on too much, too soon.

Once your client improves their squat, they’ll start to see other exercises like their bench press dramatically improve too… not to mention regular daily activities like getting out the car.

And when they start seeing improvements in all aspects of their performance, they’ll be spurred on to continue even further.

They’ll be motivated by results – real results they can see and feel over time (beats a quick-fix HIIT course in my opinion).

Most importantly, they’ll rate you as a top trainer. And the higher you’re rated, the more you can charge (that’s the goal).

Start being the best personal trainer you can be

There’s no overnight solution for becoming a successful personal trainer or helping your clients achieve their fitness goals.

The best way is to get those fundamentals locked down. Become a master in the core lifts and build your training empire up from there – educating your clients along the way.

HFE’s Level 3 Personal Trainer Course is a strong resource for taking you back to basics – teaching you how to create safe and effective workout regimes for your clients.

You’ll also be taught how to integrate nutritional wellbeing into your sessions and the foundations of anatomy and physiology for personal training. It’s the full package.

What do you think? What are the best ways to prove your worth as a personal trainer? Let us know in the comments.