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Blog #3 2016  No More No Excuses!

1/22/2016

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There is No Excuse!! ……… Really?!  I see so many fitness sites using the NO EXCUSES line.  I have even been guilty myself.  But I have been thinking about this.  It’s such an uninviting and negative slogan.  Think about it.  How many people have you turned on to getting healthy by saying “Hey, there’s no excuse, just go to the gym” Who are you to say their excuse or REASON isn’t valid.  Sure there are some excuses out there that are just that, bad excuses.  But what might be a “dumb” excuse to you might be a serious reason to someone else.  Saying “NO EXCUSES” is as effective as telling someone with weight issues to stop eating or telling an alcoholic to stop drinking or a child to not play or a fish to CLIMB A TREE!!  It just won’t happen!!  So STOP IT!! 

It’s about to snow really heavy here and things will likely be closed tomorrow.  I could open my gym and say to my clients “There's no excuse, get in here”.  But I have a good reason not to.  It’s not worth haveing one of them run off the road into a tree.  Why do people think this is how to encourage someone to get into the gym or to take the step to a healthier lifestyle?  It’s a fad.  It was promoted on a weight loss reality TV show and exploded through social media.  Now you see it used everywhere.  I don't like saying "You should do this or should do that". Most people already know WHAT to do.  It’s your job to HELP them find ways to start what they already know.   Telling them they are making excuses is only going to push them away.  Maybe they have a fear of the gym or others watching them workout.  Maybe they had a bad experience before.  Maybe they don’t have the will power that you do.  Maybe they watch weight loss shows on TV and fear the abuse you see on those shows.  Maybe they suffer anxiety, depression or panic attacks and going to the gym requires a lot more effort than it does for other people.  Don’t blame them for having fear because you don’t know them or their story.  Maybe instead, try focusing on REAL encouragement.  Help them understand that those shows are made to be dramatic for ratings. Everyone is different.   Nobody responds to negativity. So don't use the "no excuse" slogan.  It's NOT EFFECTIVE!!  Use real encouragement to help someone set aside their fear.  Help them open new doors.  Show them you won’t hurt them.  Let them start slow.  Just take little steps.  You don’t want to rush someone who isn’t ready.  That’s how you get them hurt.  Teach them the benefits to a healthy lifestyle, not the negativity of “excuses”.  Promote a positive environment. Try this:

"You are amazing, Keep it up"
"It gets easier as you get stronger"    
"Consistency is a good goal for better results."
"I have confidence in you, let’s try one more time"
"Exercise will make you feel better and move better, I can help you"
"Try to redefine FEAR as Face Everything And Rise"
"Its ok to have bad days, we all do"
"I feel amazing when I get strong"
"I feel better after I workout"
"I'm stronger than yesterday"
"Life is tough, but I am tougher"

Be the LEADER and the example.  That might mean when you have a bad day you still smile and don’t let them know it.  You are human too and have times when you aren’t on your A game yourself, like you ate too much or drank too much or skipped a workout or 10.  BE THE EXAMPLE, and get right back on track.  Don’t let it side line you making you give up completely. 

So treat everyone in your audience with respect, like friends and family.  Telling someone they are making excuses only makes them want to run from you.  Help them feel accountable without disrespecting them.  You can tell someone what they need to hear while still being positive.  You have a responsibility to those who look to you for help.  Treat them how you want to be treated.   Be a leader.  Be positive.  Be honest.  Finally, be REAL!!   Rise Exercise And Live!! 

JUST STOP with the NO EXCUSES already!

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Blog #2 2016 Target Fat loss!

1/18/2016

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 How can I lose weight in just my thighs? Can I just trim the fat on the back of my arms?  If I work my abs a lot will I lose this belly fat?  Have you ever asked any of these questions? Chances are you have.  The simple answer to these is NO. I could end this blog right here, but I would rather explain why.

    Targeting fat by exercising specific areas is the biggest myth for fat loss.  I don't know where it began but as most myths it starts with misinformation being passed around over time.  I can't explain why people think this is true but its a reality never the less.  I have even (to my dismay) heard of trainers giving this advice to clients.  Think about it for a minute.  If all you had to do was sit ups every night to lose belly fat then you'd think more people would have "flat abs".  But it doesnt work that way.  Its more like an ice cube in the middle of a room and turning up the heat.  You CAN control the temperature of the room but you CAN NOT control what side of the ice cube melts first or faster.  Same with your fat loss.  Your body breaks down fat to use as energy but its not the first choice of your energy systems as a source of fuel.  So there is limited use of fat for fuel.  We could get into detail about energy systems here but we'll save that for another time.  Just know that you can't target specific areas for fat loss.  It comes off where your body decides to take it from. What IS in your control is your diet and activity level.  THOSE are the things you can change to target fat loss.   

Targeting specific muscle groups for hypertrophy (muscle growth) is not the same as targeting fat but maybe where the myth started from.  If you want bigger biceps you need to work them hard so they adapt and rebuild bigger, but if you do crunches and sit ups to lose belly fat, you are wasting your time.  One of the more effective methods we have found for creating fat burning bodies, is by building lean muscle mass.  Lean muscle burns fat more effectively.  To do this, lift heavy and lift often.  Follow your workout with a good metabolic exercise set. I like to have clients do high intensity sprint intervals or a tabata set afterwards.  


What can you do to have success?  First, surround yourself with a team of people who have like minds and goals.  They will help encourage and support you in your journey.  Become disciplined with your diet and exercise.  Be consistent with your workout schedule. Missing a workout is not an option. But hey, it does happen so don't let it be the end of the world if you do.  Just don't let it make you fall off track either. Get right back as soon as you can.  Hold YOURSELF accountable.  This isn't anyone elses journey its yours and its up to you. Others can encourage and support you but no one will hold your hand and do it for you.  You must take the steps yourself.  Know that it is not easy.  If it were easy more people would do it.  There is no magic pills or quick fixes.  Just good ole repeated hard work.  I know you want it.  I know you have what it takes.  I KNOW there is a warrior with in you who is ready to fight for success.  Look in the mirror and tell your self "I AM WORTH IT".

First step complete.  We'll see you at the Gym!     
  

     

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Blog #1 2016 Cardio Or Weights?

1/11/2016

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Why does cardio get so much emphasis and resistance training not as much?  There is so much info out there about what is better for you from both sides of the fence.  This Blog isn't to say one is better than the other.  They are both important parts of your daily exercise needs.  But I want to throw some information out there and let you decide for yourself. 


      Cardio is short for cardiovascular. Knowing this little bit of info should already explain it.  Cardiovascular or aerobic exercise benefits the heart and blood supply system (aka cardiovascular system) It also makes the lungs work more efficently to supply oxygen to the blood.  The most common type of cardio we see is LSD (Long Slow Distance) running on a tread mill, dance/Zumba, elipticals, bikes/spin, ect. Most people do a lot of LSD cardio. Unfortunately, if you are trying to lose weight (lets be REAL...you know that's why you go to the gym) this is just not as effective as it's been hyped up to be.  How many times have you been to the gym and all the cardio equipment is full?  All the time.  Yet these folks don't seem to change or see lasting results.  A more effective way for weight loss would be HIIT (High Intensity Interval Training). This pushes you hard and it doesnt take hours of your time to complete.  An effective HIIT workout can take as little as 10-20 minutes and still be more effective than a long 30-60 min run.  So what is it you want to accomplish?  If you are training for a Marathon or Triathlon then absolutly you better be doing aerobic LSD exercise and getting miles under your belt.  For the average individual who just wants weight loss and to be able to get off the toilet when they are older, this may not be the right option.   If it's weight loss then you need to make sure HITT is part of your program and consider adding in resistance training.  

What is resitance training?  You have seen the commercials "I pick things up and put them down" Yes that!  Weight lifting and strength training.  The first question I get (mostly from women) is "will it make me look bulky like a body builder?"  The answer is NO!  It will not because women don't produce testosterone in the quantities that men do.  It would take a lot of supplements and maybe even steroids for women to get the bulk effects you see in those body building women.  So don't let it make you fear the weight room because the benefits are far better.  The benefits are these adaptations to resistance training: 
  • Increased bone density  (fights ostioperosis)
  • Increased capillary size  (improves blood floow)
  • Increased lean muscle mass (more efficient metabolism)
  • Increased metabolism (burn calories longer)
  • Increased strength (better to be strong than not get off the toilet) 
                          AND
  •  FAT LOSS not just weight loss. (Self explained) 

Here is the easiest way to put this,  If you don't do it you lose it.  If you can't do it then you should do MORE OF IT!!  The number one reason most people check into nursing homes is because they don't have the strength to get up to go to the bathroom.  How do you prevent this?  Get strong before you get to that point.  Its never too late.  I would love to see my gym full of older folks getting strong rather than a bunch of people in treadmill hamster wheels.  Don't let yourself be this person. 

There are benefits to both aerobic and anerobic exercise but your goals and needs determine what type you really need to be doing.  As for the myth that cardio burns more calories than resistance training, it is only true DURING the cardio exercise.  The bennefits of resistance training will continue to burn calories much longer AFTER the workout making it more effective in the long run and easier to maintain a consistant loss over time.  Again, depending on your needs and goals determines what type of training is best for you.  A combination of BOTH makes for a well rounded program for most people.  If you don't know if you should do one vs the other, ask your self this question, Am I going to run a marathon this year?  If not then go lift some weight and get strong!!

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    Author

    Corbin Williams is a certified personal trainer  and devote husband and father of two very spirited children. Graduating top of his class at the National
    Personal Training Institute in Philidephia Pa, Corbin assisits individuals in achiving their nutritional and personal fitness goals.  He also is a part time Instructor for NPTI in Philadelphia, and writes a fitness and nutrion advice column for the Upper Bucks Free Press . . . . Learn More about Corbin.

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