Saturday 23 July 2011

Set yourself realistic goals...


As a personal trainer I often have to spend time with clients setting tangible goals in order to make sure that we're working together, moving in the same direction and making progress towards where they want to be and not just training for the sake of training. I often find that some of this time is spent reigning in their unrealistic expectations.

Don't get me wrong, it's not just those that are new to the gym who may suffer from this; there are many people that should take a moment to think about their goals and whether or not they match up realistically to their exercise regime.

Here's a few examples...

"I want it yesterday"
In the past year, I've had plenty of people ask for help with things such as a "bikini body" a few weeks before their holiday or significant weight loss just weeks before their wedding. While it's possible to alter the body in just a few weeks, always ask yourself "How long has it taken to get out of shape?" The answer, most likely, if a number of years. Truthfully, it'll probably take you at least this time to get back into shape unless your diet an training both take a dramatic u-turn! Remember, health and fitness is a lifestyle, not a short-term effort.

"I want to look like him/her"
"Him" or "her" is usually a celebrity or a cover model. In which case, getting into shape like that has been their full-time focus in most instances. They've probably applied a lot of time, effort and money into looking this way. Taking advantage of things such as daily personal training sessions, dietitians, personal chefs, multiple training sessions each day day and professional medical and recovery assistance (physiotherapy, massage etc) takes both time and money and probably isn't arranged around a 9-5 job, unlike your gym sessions. Many celebrities have made extreme changes to their body through diet and exercise; but, it's hard to imagine the effort, time and dedication taken to do this. If it's not your full-time job it's probably best (in most cases) to aim your sites at something a little more attainable.

"I need to lose half of me"
I've had some outrageous requests from larger women looking to lose around 50% of their overall body weight, to already toned women suggesting "another stone (14lbs) would do". Either way, it's important to look at your current body make-up, from overall body weight, muscle mass and boy fat percentage before setting yourself any weight loss targets. I wouldn't advise setting the same targets as a friend unless you both have a very similar structure.

"A friend of mine did..."
Men and women alike can be very envious of their friends. Often seeing a friend get "in shape" and receive the accolades of friends and work colleagues is enough to spur other to improve themselves. This is great, but don't use your friends successes as a yard-stick for your own accomplishments for two main reasons. Firstly, your friend might be completely different to you in terms of their original body structure, metabolic rate, muscle mass etc. Therefore, the two of you are likely to react differently to the same exercise regime. The second reason being, some people can be very modest or understated about their successes in weight loss; often attributing it to reasons such as "I joined a gym" or "I started going running". The likelihood is, if they've had a significant change in a very short time they've done a great deal more than this, including a strict focus on their diet.

"I want to lift 'X'..." (following on from the above)
Wait a second. Just make sure that your strength goals are in line with your capabilities. Sure you may like to focus on one area, but don't expect huge strength gains week-on-week. It's a long old process this getting stronger thing. Also, make sure that you're not competing with people of a completely different body weight, the heavier of you should be lifting heavier weights in ratio to your weight difference. I.e: If you're 75kg and your training partner is 105kg and you're both using the same weights, your buddy needs to up their game!

"I'm going to come every day"
Even less realistic (which I've heard is) "Can I come twice in a day?" Yeah go for it... just not yet. If you've had a significant time away from the gym get back in to it a little slower than this. Your body will need longer to repair and if you're going to get anything from your initial gym visits, a lack of rest will negate all of your hard work. You'll be in so much discomfort while lacking results for all f your hard work and inevitably just become disgruntled with exercise and pack it in again. New Year's Resolution syndrome! Start with 2 visits per week initially and soon increase to 3, and then 4. Rome wasn't built in a day and nor will your perfect body be.

"Will protein shakes help?.."
To some degree "yes". But they are a supplement and should be used as just that. A way of supplementing an area of your diet which lacks (in this case, protein). They are NOT a solution nor a replacement for hard work and a good diet. Don't buy a tub of Whey protein and wonder why you don't look like the guy or girl on the front once it's finished. There are a LOT of brands available and many designed for different reasons; if you're unsure seek some professional help before purchasing.

"I used to..."
That's the only part of your sentence that's important. You "USED TO"... but you stopped or something stopped you, so we're starting again. Whenever I hear this, I tell people "I used to be able to put both of my feet in my mouth, but things change!"

Just because you've done it before, doesn't mean you can do it again. Sorry that sounds negative but your 6-pack as a 16 yer old might not get back to how it was now you're 46. Don't get disheartened by it, just move the goal posts a little and set yourself a more realistic goal.


DON'T GET ME WRONG...
We should all still train with purpose and set ourselves targets. Just perhaps, it's time to move the goal posts a little. If you're a 45 year old guy chasing your 6-pack from your teenage years, maybe just concentrate on cutting some body fat and building other areasof your upper body to compensate your new found body fat. If you're from an athletic background, don't aim to beat personal bests set years ago. Instead look to increase your current standard by a few percentage at a time.

I'm not saying that you should sell yourself short in terms of your exercise aspirations. In fact, almost the opposite. If you commit fully to it and give it your all, the human body is capable of almost ANYTHING!Go for it - reach for the stars! Just don't be surprised if you try your hardest and still fall at the clouds. Be proud of what you HAVE achieved!

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Monday 4 July 2011

What ever happened to good old fashioned "Gym Etiquette"?...

I was talking to an older member at the gym last week and he said,
"What ever happened to good old fashioned 'Gym Etiquette'?..."

And it got me thinking. Perhaps it's the type of gyms that I'm more familiar with which are more sports-based or "spit n' sawdust" type gyms and less "health club" focused; but I too think there's a real lack of gym etiquette at times! (I'm sounding old now!)
So if you're new to the gym, don't think there's a problem with your gym or just need a refresher on desirable gym behaviour then here's the top 10 from my book...

1. (and this IS number one!) PUT YOUR WEIGHTS AWAY!
At the risk of sounding like someone's mum "Leave things how you'd like to find them!" We've all had the annoying times when you're walking around the gym like a simpleton, staring at the weights rack looking for the weight you need. How much better would it be if it was real easy to see if your weights were or weren't free?

2.Hold your tongue...
Why do so many people (mainly men) feel it necessary to swear at the gym ALL the time?... Is it the testosterone? The increased arousal levels? Or, just a chance to clean their tongue before they get home? Whatever it is, it's pointless and really annoying. Swearing doesn't make you cool, make you a "tough guy" or make you lift any better so leave it at the door.

3. Don't throw weights around...
Why would you throw a weight or drop it from such an unnecessary height? I've seen people throw weights so hard that I thought to myself "If you can throw them that hard, you could probably have used that energy for another 2 reps!?.." Sure, sometimes things get heavy but at least make SOME effort to lower them near to the floor. It's safer for you and others around you. Plus it's much less annoying!

4. Don't throw YOUR weight around..
This isn't the same as the previous point. This is more about intimidation in the gym. There is usually a real cross-section of gym goers in a gym at any time. Don't be one of the intimidating types that asks "How long have you got left on there!?.." and then hangs about to watch! Ask if you like but give people there space and don't rush their workout along (within reason!) Check that no one is using equipment before jumping on with your exercise and don't discuss others in the gym or stand watching others exercise. We all had our first time in the gym; they can be intimidating places so you don't need to add to the atmosphere!

5. Keep it moving...
Too many groups hang out on one piece of equipment for AGES! This isn't beneficial to their training and winds up all of the other members. Especially when they're camped on the bench press on a Monday for "International Bench Press Day". Use it, rest as you need, but don't just hog stuff and annoy everyone.

6. Remember: Mirrors are for safety...
I'm FAIRLY sure if you ask most gym goers why there are mirrors in the gym they will be able to explain that mirrors can be used for things such as checking technique on yourself and others and being aware of other around you when lifting. Mirrors are not JUST there for a pose down session in the middle of the gym. I neither want to hear, nor see, who has the best abs out for you and your pals! Especially when you're blocking me checking my form - GET OUT OF THE WAY!!

7. Keep your eyes to yourself...
Sure, we're always learning. And, as I always say, no one knows everything. BUT, there's observing and learning from others discreetly and there's staring at others in order to 1.Critique their exercise or form, 2. Check your manliness by seeing which weights they use and comparing to yours or 3. Staring to steal exercises (do it with some subtlety). All 3 of these are, in my mind, unacceptable.

8. Stay OFF your phone...
No one cares about what you and your pals are up to. What he said to her and what she said back. What sort of a state you were in at the weekend or which of your friends has annoyed you. If you MUST communicate with the outside world when you SHOULD be exercising send a quick text, or if you need to talk, do it outside if the gym quickly. It's annoying, off-putting and unnecessary.

9. Keep it clean...
If you've worn gym kit and sweated at all, don't wear it again until it's washed! If you've been at work all day and been warm, throw on some anti-perspirant before the gym and have a wash at least. There are too many people stinking up gyms and it gets even worse in the summer! Just be considerate to others and stay clean. Likewise, if you've sweated all over a piece of equipment, benches, cardio equipment, dumbbells or otherwise, WIPE-IT-DOWN!! Don't be a wrong'n!

10. Look right, look left, look right again...
Be aware of who and what's around you. It's SO frustrating to have a pair of dumbbells in your hand and while you're trying to make your way to your station a "mirror monkey" is posing it up or a group are standing in the way chatting away and blocking your way. It's not just "gym etiquette", it's just straight forward good manners. Be considerate to others.Keep your eyes to yourself...

Hold on.. there's one more. It's going to have to be a non-conventional "Top 11" article...

11. Keep the mouse in the house...
Until I spoke with female members at my gym, I assumed this was a male-only issue but I now know it to be a unisex problem! Dear naked guy in the changing room, PLEASE don't strut about with your shmackle swinging about the place. Don't stand parading naked in front of a mirror. Don't stand drying your under-carriage with hairdryers and don't "dust your gizzard" (excessively talcum powder your genitals) all over the place and make my possessions look like antiques! What confuses me is, this is often the behaviour of the less "in-shape" folk anyway? Changing rooms are still a confusing place!

Bit of a rant yes, but these, in my mind are the top... 11 things that all gym-folk should adhere to - young and old, newby and regulars, it's just common courtesy!

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