Delray Beach Personal Trainer and Gym
Choosing the right trainer for yourself and your needs will be just as important as the workout itself. Choosing the right trainer is the one of the most important factors in success and enjoyment. Another option if you do not want someone to train with on a regular basis ask a trainer to design your program and help yo implement it. Choosing the right Personal Trainer will determine the difference between a sustainable workout program that yields long lasting results and feeling frustrated to the point of reverting to old, bad habits.
Personal trainers can often provide high-quality workouts in your home with only a few portable exercise modalities or everyday items. However, before admitting a trainer into your home, check all references, find out if they have any certifications, and if possible, ask a friend to accompany you during your first few sessions. Certified implies that a trainer displays a basic knowledge of exercise, stretching and nutrition, but does not take into account many factors that ultimately determine a trainer’s competence. For example, would you rather take tennis lessons from Frank because he is certified and works at the local YMCA or from Andre Agassi who has proven results. Certification is more than a piece of paper.
Personal trainers are not just for the rich, famous or elite sports person, it’s for everyone. This is accessible to anyone who wants a better quality of life, to feel healthier, more energetic and able to move without aches and pains.
Personal trainers teach you how to maximize your workout as well as serve as a motivator for you. Choosing the right personal trainer can mean the difference between a sustainable workout program that delivers the desired results and feeling that dreaded sense of failure. Just in the same way you would hire a plumber, a roofer, an accountant, or a mechanic, hiring a personal trainer means getting quotes from 3-5 different Trainers.
Personal training isn’t usually cheap, and you want to make sure you get the most out of the money you’re spending. Even more importantly you want to make sure your trainer doesn’t put you in harm’s way, which would be the opposite of your ultimate objective of being healthier and more fit. Qualified personal trainers can be found in abundance in your city as well in your locality. Search carefully and do your research and you’ll find the right personal trainer for your needs. Remember never give up!
July 4, 2008 at 2:42 pm
Building Muscle: How is it really done?
Most people believe that in order to build noticeable muscle size, they have to devote many hours in the gym, 5 or 6 days a week for many years. This is untrue, yes, hard work is required, but to devote that much time is unnecessary.
Substantial muscle growth can be achieved with 40-minute sessions 3 days a week, sometimes much less if done correctly. Muscles will only grow in size when they have fully recovered from the gym workout, then, and only then will muscle growth happen. If your goal is to achieve maximum muscle growth in the shortest possible time then there needs to be more rest days than actual workout days.
It’s difficult for some people to believe that substantial muscle growth can be induced with only
2 or 3 days a week at 40 minutes a session, or less. It can be done and it is being done by many, however, there is a catch:
These “few and far between” gym sessions will have to be short and extremely intensive. More intense than ever, you have to justify your days off. You have to give your body a very good reason to grow bigger muscles. The sessions will be about what you thought you could not do, but somehow managed to do.
Eg: if you’re lifting a certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps of that weight, with the help of your training partner or someone else of course. You will need help with the last 2 reps but the idea is to execute a greater effort than you are used to doing, this creates the environment for greater muscle growth (all other things being equal).
Below is an example of an 8 Week “every other day” muscle building routine. It’s an example of how short the training sessions should be. It can also be done taking 2 days rest in between training sessions. I am assuming that you have weight training experience behind you, and also that you are familiar with the jargon. If not, then I would not recommend that you push yourself too far until you have built up your strength and fitness level. You should always get the go-ahead from your GP or health professional before starting or changing any physical exercise program.
Warm ups are not included in the below.
Day 1:
Chest – 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Biceps – 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 2: REST.
Day 3:
Thighs – 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Hamstrings – 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Calves – 2 sets 12 reps 1 exercise. Use the same weight for your 2nd set.
Day 4: REST.
Day 5:
Shoulders – 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Triceps – 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 6: REST.
Day 7:
Back – 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Abdominals – 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Day 8: REST.
Day 9: Start again.
Notes:
You will need someone to help you for the last 2 or 3 reps of every set.
So if you’re doing a set of 10 reps, the weight should be heavy enough to allow only 8 reps
on your own, and you will need help to get the other 2 reps to make it 10.
If you’re doing a set of 8 reps, it’s really only 5 or 6 reps that you can get on your own; help will be needed to complete the 8 reps.
Increase the weight every week, even if it’s only 5lbs in total. Safety takes priority over ego.
On the 4th week reduce the rep range by 2 for all sets and continue.
The idea is to put forth a much greater intensive effort than you imagine you can. The reward for these infrequent efforts is, shorter training sessions and more rest days away from it and of course much Greater Muscle Growth. Many people are now achieving greater results through smarter training methods, spending less time in the gym with more free time to enjoy other activities. Excessive hours and days in the gym is, at last! No longer the way to go.
For more information on how to achieve the greatest Muscle Growth in the shortest possible time visit http://www.explosivemusclegrowth.com/explosive-muscle.html