Online personal trainer good idea?

A

alidog

0
Hello,

I am a newbie here. I made it my New Years resolution this year to get back in shape and have been working out at a local gym three to four times per week. I am familiar with how to do most workouts but I am not seeing much strength gain or weight loss out of all this and starting to get a little burnt out.

I have been working out at a "24 Hour Fitness" in Kansas City, MO and they have personal trainers there but they are VERY expensive.

Right now I am 33, 195 lbs, 6'0' and I would like to get down to around 180.
I cannot bench much over about 70lbs and that is not much more than I started at six months ago. I would think that six months of working out, I would be a lot stronger than I am.

I am pretty sure that the weight loss / strength gain has not happened because I have not changed my diet. I am a fast food nut and need some help and guidance with meal planning and exercise goals. I have found some of the personal training websites that look very interesting with one being .

I started working out more because I found out my triglycerides are > 500 and was told that is a true representation of what you eat. I am a computer programmer for a large software company here in MO and having trouble breaking the fast food habit and not sure "what to eat" to gain strength / loose weight.

I appreciate any guidance / advice.

--Gary
 
Gary, what does your workout look like right now?

The fact of the matter is, it sounds as if there's something a lot more going on than just poor diet (although 80% of your problems probably start and end right there). Even the worst routine should increase your numbers far more than it sounds like they have, and this may ultimately require an in-person trainer to evaluate form and technique (unfortunately, most trainers are also vastly unqualified, so you have to choose wisely. You can take a look at my blog here for some of the things to look for: )

Online training can be an excellent option (I do it as part of my services myself with excellent results), but it's not for everybody. The major drawback, of course, is that I can't be there to guide a client that needs 1-on-1 attention in terms of their form and technique, which it sounds like you may indeed require (if you're interested, this was a fairly good discussion that I participated in on another board about online training: ).

In the least, I would recommend taking a look at Mike Roussell's excellent book:
. It's informative, easy to follow, and an exceptionally good methodology. No BS, just solid information. I wrote more about it here:
 
Workout

Here is what my workout has been looking like:

I usually have been alternating between 1 and 2:

7 minute stationary bike warm up
Workout 1:
Seated Rows
Hammer Strength Decline Press
Hammer Strength Hi Row
Hammer Strength Bench Press
Lat Pulldowns
Dumbell Flies
(Most all being 3 sets X 10-12 reps)

Workout 2:
Barbell Curls
Concentration Curls
Arm Curl Machine
Tri Pushdown w/ rope
Tri Kickbacks
Tricep Extension machine
Overhead Dumbell Shoulder Raise
Shoulder Flies
Front Shoulder Dumbell Raise
(Most all being 3 sets X 10-12 reps)

Cooldown:
Treadmill 10 minutes and/or 120-150 crunches

Maybe I am over doing it and I should use less weight and more reps??
I have been trying to use the machines and the "Hammer Strength" systems to make sure "form" is good.

I am not looking to become a body builder or anything, just loose weight and gain strength. The working out for me has been a great stress relief but I feel as though I have not gained much strength and know I have not lost any weight. Maybe I need to get my BMI checked again, could be I have and just replaced it with muscle.

Sure, don't get me wrong, I have noticed SOME strength gain just not as much as I would expect.

I will check out more about the book you recommend.

Thanks in advance in any other guidance.
 
alidog said:
Here is what my workout has been looking like:

I usually have been alternating between 1 and 2:

7 minute stationary bike warm up
Workout 1:
Seated Rows
Hammer Strength Decline Press
Hammer Strength Hi Row
Hammer Strength Bench Press
Lat Pulldowns
Dumbell Flies
(Most all being 3 sets X 10-12 reps)

Workout 2:
Barbell Curls
Concentration Curls
Arm Curl Machine
Tri Pushdown w/ rope
Tri Kickbacks
Tricep Extension machine
Overhead Dumbell Shoulder Raise
Shoulder Flies
Front Shoulder Dumbell Raise
(Most all being 3 sets X 10-12 reps)

Cooldown:
Treadmill 10 minutes and/or 120-150 crunches
Click to expand...
No offense, but that's absolutely awful...buy this book: It will give you everything you need, including quality workouts and effective exercises. Right now, you may not want to be abodybuilder, but you're working out exactly like them, but without their genetic potential and more importantly their steroids and drugs...simply put, a bodybuilder's routine doesn't work terribly well unless you've got those two things in place first...then you can do whatever and see results. But that doesn't work for the rest of us...the NROL book will explain that to you and then some.

Maybe I am over doing it and I should use less weight and more reps??
Click to expand...
Quite the opposite: you want to use heavier weights, not lighter..."high reps for cutting" is a myth.
I have been trying to use the machines and the "Hammer Strength" systems to make sure "form" is good.
Click to expand...
When you use a machine, you don't have "form," you have a machine guiding your path, which is a bad idea for a number of reasons. Get off of the machines and learn how to use free weights: you'll be better off both immediately AND for the long run.

And unlike your routine, you have legs, too. Never neglect that.

You have the effort and the desire, Gary...now go out and get the right information...you'll be successful :)

Best of luck
 
Thanks a lot Jonathan for the information. I really liked the ideas in Mike Roussell's book and have that on order.

I got this workout from just reviewing some of the workouts in some online things I found and just tried to jumble up the exercises.

No offense taken. After not getting the results for six months I would like to get started the right way. Could you please elaborate on why the workout I had posted is so bad?

I am planning on getting book you suggest as well.

Thanks.

--Gary
 
Well, a lot, to be honest: The biggest issue is that there's no actual leg/lower body exercises (that's an entire post in itself)! There's the excessive use of machines, an entire arm/shoulder isolation day, simplistic intensity/volume selection without periodization or progression, and poor warm-up/cool-down parameters...then there's more technical things, such as a lack of scapular stability and mobility training with the exercise selection (your shoulder blades), a lack of soft-tissue and flexibility attention, limited/no unilateral coordination work, a lack challenge to the core/body stability, no energy systems training, and I could probably find more if I knew more details about you in terms of appropriate exercise selections (although there are many there that are poor as it is, primarily the isolation exercises), but I think that you're getting the picture ;)

To put it kindly, it needs work...again, that's not your fault, you're doing the best that you can, and it takes a lot of strength and courage to recognize that your lifestyle needs to be adjusted and to take that first step into the gym. Quite frankly, most people don't last as long as you have, and they certainly don't have the success that you have, so you have MUCH to be proud of! Now you'll be able to become more educated in exercise and nutrition, and do it the "right way" so that your results are not only long-lasting, but healthy and more effective, too.

You're doing a good thing for yourself, Gary, and you should be proud of your accomplishments!
 
Wow!!!

WOW!! Sorry I asked!!
:confused: :)

Thanks for the kind words. Do you feel that between the book you recommended and Mike Roussell's book that it would be a great start??
I do not want to go too overboard because I want (NEED) to quit smoking as well. I don't want to try to bite off more than I can chew with all of this.
What would recommend as the main starting point??

I mainly started working out for the mental gains with relieving stress from work and life and it did great wonders for me. I am now getting to the point that I need to move forward in progression so that I do not burn myself out and give up. I almost have done that just because I took a couple weeks off to move into my new place but am ready to start back up again.

Thanks again for the kind advice.

-Gary
 
alidog said:
WOW!! Sorry I asked!!
:confused: :)

Thanks for the kind words. Do you feel that between the book you recommended and Mike Roussell's book that it would be a great start??
I do not want to go too overboard because I want (NEED) to quit smoking as well. I don't want to try to bite off more than I can chew with all of this.
What would recommend as the main starting point??

I mainly started working out for the mental gains with relieving stress from work and life and it did great wonders for me. I am now getting to the point that I need to move forward in progression so that I do not burn myself out and give up. I almost have done that just because I took a couple weeks off to move into my new place but am ready to start back up again.

Thanks again for the kind advice.

-Gary
Click to expand...

I wouldn't say overboard at all: You want to have knowledge so that you not only work out in a better, more productive way, but you also want to have the confidence that you are indeed making permanent and positive changes. Both books are exceptionally easy to follow and make a lot of good sense. You can' go wrong with either. I understand what you mean by "too much too soon," but you can never have too much knowledge :)
 
Hi,
Something that I dont' tihnk was mentioned here is that you can't lose fat and gain muscle at the same time. Losing fat requires less caloric intake than you use so you can burn off fat, and gaining muscle requires more caloric intake than you use (proteins make up alot of this) to build them uscle up afterwards. I'm 15 right now and earlier this year I weighed 205 (well last year, it was december) I dieted and did cardio crap and now I weigh 170. I lifted the whole time from then until just a few weeks ago and I never got any stronger the whole time because I didn't eat enouhg calories and I was losing weight.
I'm "bulking" right now which means that I'm eating alot and lifting so that I can actually make gains in muscle and I'll probably "cut" or work off fat, when I'm satisfied with my bulking.

I tihnk what your'e doing is great. bipennate (who is much mor experienced than myself) is correct in that legs are EXTREMELY important. I read somewhere, and I'm not sure if its true but working legs hard (squats, dead lift) supposedly stimulates the body to release more hormones that induce muscle growth. I'm not sure about that, but regardless working out legs has somewhat led to quicker arm strength gains than before (though I've only been lifting for 2 years). Also having a balanced body is important.

I tihnk, if you want to cut fat and gain muscle, you should firt try to lose the fat by cardio workouts (jogging, bike) and dieting, there is a very helpful calorie calculator at ExRx.net: Estimated Calorie Requirements just enter the results and it gives you the amount of calories you need to maintain your current weight. Just reduce that by a few hundred calories along with cardio and you should be fine.

When you start lifting I would start with full body workouts 3 times a week.

BTW fast food = bad, I love KFC though...

anyway, thats my two cents, I can elaborate on anytihng if you ahve some questions or answer any questiosn at all if I can, but I'm sure there are many here that are more experienced than me.

Goodluck
 
AZN_Dave said:
Hi,
Something that I dont' tihnk was mentioned here is that you can't lose fat and gain muscle at the same time. Losing fat requires less caloric intake than you use so you can burn off fat, and gaining muscle requires more caloric intake than you use (proteins make up alot of this) to build them uscle up afterwards. I'm 15 right now and earlier this year I weighed 205 (well last year, it was december) I dieted and did cardio crap and now I weigh 170. I lifted the whole time from then until just a few weeks ago and I never got any stronger the whole time because I didn't eat enouhg calories and I was losing weight.
I'm "bulking" right now which means that I'm eating alot and lifting so that I can actually make gains in muscle and I'll probably "cut" or work off fat, when I'm satisfied with my bulking.
Click to expand...
That's true for an experienced lifter or for someone with little body fat/weight to lose...for a relative beginner or for someone that has significant weight to lose, this is not impossible at all (the process is called "body recomposition"). At this point, Gary should be able to put on some decent muscle, and certainly strength gains (not only from cross-sectional increases in the muscle, but from improved neuromuscular efficiency). My clients routinely increase strength and muscle, even when on caloric deficits. Granted, it won't be at the rate of a more traditional "bulking" diet, but it can still be done with the appropriate approach.


I tihnk what your'e doing is great. bipennate (who is much mor experienced than myself) is correct in that legs are EXTREMELY important. I read somewhere, and I'm not sure if its true but working legs hard (squats, dead lift) supposedly stimulates the body to release more hormones that induce muscle growth. I'm not sure about that, but regardless working out legs has somewhat led to quicker arm strength gains than before (though I've only been lifting for 2 years). Also having a balanced body is important.
Click to expand...
It does, to my knowledge, have an effect on hormone response, but how significant that response is, I honestly have never seen any research on it. It seems to be one of those "bodybuilder lores" that may have some relevance physiologically, but I'm not sure if there's any real-world application...the impact on the entire function of the system is more relevant IMHO...

I tihnk, if you want to cut fat and gain muscle, you should firt try to lose the fat by cardio workouts (jogging, bike) and dieting, there is a very helpful calorie calculator at ExRx.net: Estimated Calorie Requirements just enter the results and it gives you the amount of calories you need to maintain your current weight. Just reduce that by a few hundred calories along with cardio and you should be fine.
Click to expand...
I agree that EST (Energy systems training) should be a part of the process, absolutely, but cardio and diet alone is not the answer. Weight training is a vital component of dieting and weight loss, and should never be ignored, nor should anyone looking to lose weight believe that cardio is the more important option. In fact, cardio is the least important variable in my (and many others) opinion, and should only be included when there's scheduling room for it. In fact, I tend to give my advanced weight loss clients less cardio as their programs evolve. Youcan lose weight by using cardio, but it's harder, less effective, and tends not to result in lasting weight loss. Weights are always the better option.

When you start lifting I would start with full body workouts 3 times a week.
Click to expand...
Absolutely agree: NROL break-in and fat loss, if I recall, are all full body workouts...I think...
 
Last edited:
bipennate said:
I agree that EST (Energy systems training) should be a part of the process, absolutely, but cardio and diet alone is not the answer. Weight training is a vital component of dieting and weight loss, and should never be ignored, nor should anyone looking to lose weight believe that cardio is the more important option. In fact, cardio is the least important variable in my (and many others) opinion, and should only be included when there's scheduling room for it. In fact, I tend to give my advanced weight loss clients less cardio as their programs evolve. Youcan lose weight by using cardio, but it's harder, less effective, and tends not to result in lasting weight loss. Weights are always the better option.

Absolutely agree: NROL break-in and fat loss, if I recall, are all full body workouts...I think...
Click to expand...

This thing a about weight lifting being a vital component of weight loss actually makes alot of sense. I still lifted my ass off the whole time I dieted and did cardio (it was about 1 mile a day, I thought it was pretty tough lol, but I'm not quite the runner) and that might be how i lost like 35 pounds.

Maybe I missed it earlier, but I'm not familiar with the acronym NROL. What is it?
 
tonymcclellan said:
Heres a great article for AZNDave

Testosterone Nation - The Hierarchy of Fat Loss

NROL- New Rules of Lifting by Lou Schuler. It should be at your local library.
Click to expand...

actually, I wasn't the person looking to lose fat, atm I'm bulking.

This article is pretty interesting though thanks.



Oh yes, Mr. Fass? I havne't been on this site long enough to send private messages but after reading your article on personal trainers I thought I'd ask you some questions. I've recently begun a hypertrophy workout routine which includes splits for different body parts a day, namely, tricep chest deltoid, bicep trapezius lattisimusdorsi brachialis, quads hamstrings calfs. Those are the general groups. Now in your article you say that "if you start to see ‘body part’ splits, i.e. a dedicated ‘arms’ day, a chest/back day, etc., this should throw up an immediate red flag: body part routines are inefficient in terms of the balance of the design, they typically do not provide enough total body rest, requiring 5-7 days per week," I still have core movements in my routine but I use about 6 days per week.

I've been doing this for a while now and I don't feel tired out. In fact I've seen more gain from doing this than a full body workout. I have a thread called "Looking for advice on my hypertrophy workout" in the weight lifting section under Men's Health. If you have time, could you take a look and tell me what you think?
 
AZN_Dave said:
actually, I wasn't the person looking to lose fat, atm I'm bulking.

This article is pretty interesting though thanks.



Oh yes, Mr. Fass? I havne't been on this site long enough to send private messages but after reading your article on personal trainers I thought I'd ask you some questions. I've recently begun a hypertrophy workout routine which includes splits for different body parts a day, namely, tricep chest deltoid, bicep trapezius lattisimusdorsi brachialis, quads hamstrings calfs. Those are the general groups. Now in your article you say that "if you start to see ‘body part’ splits, i.e. a dedicated ‘arms’ day, a chest/back day, etc., this should throw up an immediate red flag: body part routines are inefficient in terms of the balance of the design, they typically do not provide enough total body rest, requiring 5-7 days per week," I still have core movements in my routine but I use about 6 days per week.

I've been doing this for a while now and I don't feel tired out. In fact I've seen more gain from doing this than a full body workout. I have a thread called "Looking for advice on my hypertrophy workout" in the weight lifting section under Men's Health. If you have time, could you take a look and tell me what you think?
Click to expand...
No problem, Dave :)
 
Keep it Simple!!!

Gary,

Get out of the weight room and into interval training. Interval training is more efficent and will yield better results.

Example- Warm up for 5-8 minutes and then;
1. Body weight squats-20
2. Pushups-20
3. jump rope- 30 sec.
4. Mountain climber- 30 sec.
5. 1 minute rest interval
6. Lunges- 20
7. Jumping jacks- 30 sec.
8. Chair dips- 20
9. Prone plank- 30 seconds
10. 1 minute rest interval
11. Burpee- 20
12. V-up-20
13. skip- 30 seconds
14. Counter pushups-20
15. 1 minute rest interval
16. side lunge-20
17. shadow box- 30 seconds
18. side plank- 30 seconds
19. decline pushups- 20
20. Active stretching

Your done in 20 minutes,no equpimpnet required and you will enhance every facet of physical conditioning. The variations are endless and your routine can easily be modified or progressed.

Hope it helps!

Erik .starsprograms.com
 
Last edited by a moderator:
You must log in or register to reply here.
Back
Top