Answering Basic Fitness Questions

Answering Basic Fitness Questions

Hey guys Coach B here, 

I am sitting down to give you some information that I am finding is more needed than I thought. You see the cool part about being in the fitness industry is that I get to speak with many coaches and trainers of all levels about “all things fitness and business.” 

Besides nerding out on “the perfect squat” or “the perfect programing” one of the main topics is simple yet profound. It’s something that seems so common sense I personally don’t talk about it much as I am assuming the trainer/coach already has this on lock down.

The tipping point for me to sit down and send this information came from a phone call I was on the other day. I was speaking with a trainer and she was asking some of these simple questions that I knew she knew the answers too, however she was frustrated.

She was frustrated because she so badly wanted to make the breakthrough with getting her business to the next level, but was struggling to keep current clients let alone recruit new ones. 

In the first couple of minutes I could tell that one of the main obstacles for her was that she was confused about what she actually believed. With todays information overload it’s easy to get sidetracked and be pulled in 15 different ways at once. 

I told her the goal is to not overcomplicate things, keep it simple while making it affective. I brought her back to the section in the manual where we go over the guidelines, principles, and daily disciplines. I explained that even a poor program followed perfectly will get better results than a perfect program no one is following.

I gave her the answers to the questions like:  “What is the best cardio to do?” and “How much should I be training?”

It was after this phone call that I decided I needed to go back to sharing the basics of how I got to where I am at now. So I am going to share with you a snippet of the manual in the fitness section for you to look over and start thinking about the simple things of training. Let’s make training clients fun again and not so confusing. Help me stop the madness already. Ok so maybe that was a bit much there but you get what I’m saying.

Enjoy the read and I hope this serves you well.

 

From the chapter: Fitness – Nutrition – Supplementation

Before getting into this we would like to preface that these are guidelines, principles, and daily disciplines. Should you follow these and help others to do the same, you are doing your job at helping people live a healthier lifestyle. We understand that there are many different ways to train, many different ways to eat, and of course this industry is bombarded with supplements. Entering into this industry it is overwhelming and most people have no idea of where to begin, that is what this chapter will help you with. Many new trainers in the industry will not be able to move forward because they don’t really know what they believe. We understand this and want to make it simple for you and easy to explain it to others.

Fitness

2 x a week for resistance training

3 x a week for cardiovascular training

A difficult question to answer is, “how much should I be training?” In fact we believe that is a loaded question and really shouldn’t be answered until you know their goals and where they are at currently with their fitness levels. Most people don’t even know what they are asking for when they shoot out questions like this, again they just want some “magic” answer. With all the different fitness levels out there how are we able to give you a legitimate answer just like that, well we noticed something in this industry and life for that matter. We realized that all people are in different walks of life, some striving and some thriving, life has it’s ups and downs. It’s like the roller coaster mentality, at some points in your life you are rocking it out, everything is falling into place and you are in “total control” your at your “peak”. Other times you are descending towards the ground at 100 miles an hour and everything is out of control.

Q: What’s the best cardio to do?

Q: What’s the best workout I can do?

A: The one that you WILL do.

Just by going for a 20 minute walk 3 – 4 times a week will dramatically improve someone’s health and reduce risk.

Ideas to increase activity in this busy and fast paced world

At Home:

  1. Join a walking group
  2. Get outside and push the baby in the stroller
  3. Get the whole family involved – afternoon bike rides
  4. Walk the side lines while watching our child play sports
  5. Walk the dog, don’t just watch the dog
  6. Clean the house, wash the car
  7. Do mobility work, body weight workouts or stationary bike while watching TV
  8. Mow the lawn with a push mower
  9. Play actively with the kids, go run and play with them, or dance to their favorite music

At Work:

  1. Park farther away from entrance of the building
  2. Get off subway or bus one stop early and walk the rest
  3. Replace coffee breaks with a 10 minute brisk walk and ask someone to come with you
  4. Join a workout group at work or nearby gym
  5. Join the softball team at your work etc.

Recreation:

  1. Start walking, jogging, or cycling
  2. Take up swimming
  3. Martial Arts, Dance, Group Fitness
  4. Canoe, Row, Kayak
  5. Play Basketball, Softball, Soccer
  6. Take a nature walk

These are just some ideas to increase your activity in your already busy life. We will go more into depth on fitness in the section on training but I will answer one question here, “What is resistance training?”

What Is Resistance Training:

This will mean many things to many people, but for us today lets just say, “Resistance, is resistance, is resistance.”

What I mean by this is that some people are resisting to even get off the couch, so to load them up with a large amount of “resistance” in a machine would crush them. So what else is there?

Here are some examples:

  1. Gymnastics or Body Weight Movements, i.e. push up, pull ups, dips, air squat
  2. Adding weight to those movements would be the next step
  3. Selectorized Equipment i.e., Nautilus, Cybex, Life Fitness
  4. Free Weights i.e., Barbels, Dumbbells
  5. Functional Fitness tools as well as TRX, Bosu Ball, Slam Balls, Battle Ropes, Kettle Bell, Med Balls, Tires, Sledge Hammer… This list could go on for ever

We will cover rep schemes and protocols in the training section but I would like to point out that most people would get amazing results from doing:

Functional Movements with their own body weight 2 x a week

Cardiovascular Training 3 x a week

The goal is to not overcomplicate things, keep it simple while making it affective.

However no matter how hard someone trains, they can’t out train a bad nutrition plan. Which will lead us into the next subject: Nutrition

 

PS.

If after reading this you have a question or comment please feel free to email me or comment below.

 

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