Some swear by the one-on-one motivation only a personal trainer can give while others have never used one. But no doubt TV shows like The Biggest Loser and celebrity trainers such as Tracy Anderson (Madonna’s) have made people pay more attention to the fitness industry. Reporter Flora Cauchi asked three western Sydney personal trainers to share their best exercising and nutritional tips.
At Baxter Basics, Darren Baxter runs outdoors bootcamps, small group and personal training sessions. He also provides ongoing nutritional guidance.
What is the most common mistake people make while exercising?
The most common mistake would be poor technique. Forget about intensity, if you don't do exercise correctly you could end up on the sidelines with injury more often than working out.
How to get motivated?
You need to find that one thing that is on your mind daily and getting you down. It could be for example, when you look in the mirror you are not happy with your appearance and how you have let yourself go. Once you have it, work out what is the solution to the problem. Then write a list of actions you need to take to turn it around. Everyday when you wake up, think about how you want to look/feel and get to taking action on the list you wrote. Daily!
For those who are time-poor, what are the best all-rounder exercises to include in a short workout?
There are obviously many exercises I could list for you and this could turn into a novel, but in short, you want to focus on exercises that target multiple muscle groups in the one movement. We call these compound movements. You also should try putting exercises back to back (supersets). This not only saves you time but you are activating more muscle tissue, burning more calories and in turn more fat.
Here are some of my favourite bodyweight exercises:
Burpees, pull-ups/chin-ups, push-up variations, squats and plank variations.
Using weights (powerbags/barbells/dumbbells): power cleans, squat press variations, bent over rows and deadlift variations.
And I know the majority of people hate running, but try to include short sprint intervals into your workouts. Example: Sprint for 30 seconds, jog/walk for 30-60 seconds depending on your fitness level. Aim for 8-12 sets of this. 10 minutes of this and you will have your blood pumping.
For someone who doesn't enjoy weight training: How to stay fit without joining a gym?
Find activities you like to do, could be sports, hiking, walking or running. If you enjoy it, you will stick with it. I do however, highly recommend resistance training.
With what frequency should people exercise?
Depending on the type of exercise, you want to be moving five times per week. That could be three boot camp sessions and then two lighter activities like walking the dog. Whatever it is, be consistent with moving five times per week.
What are the top 3 foods to include in your diet?
There isn't three specific foods I would recommend but here are three types you can play with:
1. Major forms of protein (lean meats, fish, eggs) with every meal.
2. Fruit and vegetables: Be creative with these and try different combinations. These are very important for all your necessary carbohydrates, vitamins and minerals.
3. Good fats: We need fat in our diet and great ways to get it are through raw unsalted nuts, avocado, extra virgin olive oil, fish oil and flax seeds.
You can burn more fat by exercising on an empty stomach. True or myth?
I am going to go with 'myth' on this one. Firstly, training on an empty stomach means you will be lacking the ability to produce maximum energy for your workout. Therefore sacrificing intensity.
Exercise programming also differs between individuals due to the differing body types, genetic make-up and so on. So when you train on an empty stomach, most people will burn and eat away at lean muscle as well. This is not ideal, as you need your lean muscle to get stronger, work harder for longer and burn more calories. The more lean muscle, the greater the ability to burn calories. You can fight lean muscle degradation by opting for a good nutrient specific whole food eating lifestyle. I recommend having something nutrient rich approximately an hour before training, but if you train early in the morning have something small to tie you over, then have a whole foods meal post training.
Is it better to eat protein or carbs after a workout?
Both. This can get very technical by using nutrient timing strategies but to keep it simple, it depends on your goal. Are you looking for fat loss or muscle gain?
Both right? Since the majority of my clients would put fat loss before muscle gain, lets go with fat loss.
I recommend to all my clients that they have a high quality protein supplement during/post training. And then protein in the form of lean meats with every meal. Whole food, minimally processed starchy carbohydrates should be consumed only in the two-hour window after training and then fruit and veggies at every meal.
Why did you chose to be a personal trainer?
I love being active, and have been playing sport since I was 4 years old. When I worked out that I could change peoples lives by passing on my knowledge and passion to help others then it was a no brainer.
What do you like most about training people?
Watching their progress. To see someone who can't run 50m, lift 10kg or moves inefficiently, turn all of that around and continue to grow and better their physical appearance and achievements is job satisfaction at the highest level.
Alissa Dodd started BodyShock Fitness with the goal of inspiring others to feel as good as she did when she overcame her weight problem. She does bootcamp, group and personal training.
What is the most common mistake people make while exercising?
Performing exercises with out knowing the correct technique/form.
How to get motivated?
Motivation comes and goes, so you need to make it routine. Setting goals gives you direction with your training, and variety keeps it interesting. A personal trainer or going to boot camp is awesome for motivation because you always have some one on your back when you are not attending, making sure you are working hard and performing the right technique and then hopefully getting results, which will also help with motivation.
For those who are time-poor, what are the best all-rounder exercises to include in a short workout?
Full body exercises or exercises. For example a squat into a shoulder press, lunge with a bicep curl or side raise, burpees, push-ups, pull-ups or chin-ups.
For someone who doesn't enjoy weight training: How to stay fit without joining a gym?
Best way to stay fit with out the gym is outdoor boot camp or join a sporting team. It is so much nicer being out doors opposed to a sweaty smelly gym. Boot camps are a cheaper option, normally fast paced for an hour so you burn heaps of calories, and you get fresh air and some vitamin D.
With what frequency should people exercise?
Start with three times a week for 30-45 minutes increasing over four to six months to five times a week for an hour. You should have at least a day rest or do something easy like walking on your day off.
What are the top 3 foods to include in your diet?
Eggs, chicken and green vegetable. Low in fat, sugar, salt carbohydrates and full of protein.
You can burn more fat by exercising on an empty stomach. True or myth?
Myth. Energy levels are depleted when you haven't eaten for a while, so I don't think you will train as hard. Therefore you won't burn as many calories. A lot of people fill sick during the session if they eat before training. I think a glass of water or a piece of fruit is enough if you can stomach it.
Is it better to eat protein or carbs after a workout?
Majority protein, but you still need some form of carbohydrates so the protein and other vitamins and minerals can be absorbed into the body properly.
Why did you chose to be a personal trainer?
I have struggled with my weight all my life. I love exercising but love food just as much. I have watched family members struggle with there weight, joint problems, health related diseases. When I lost weight it changed my life, I was so much happier I was sleeping better, eating better, less stressed, full of energy, and for the first time comfortable with myself. I wanted to help other people change their life around and feel as good as I did.
What do you like most about training people?
Seeing clients losing weight, becoming fitter, stronger and healthier. Seeing them become happier and confident in themselves.
Business partners Luke Saide and Andrei Erzikov specialise in getting women into shape by running gym, personal or outdoor training sessions. They enjoy helping people acchieve their goals.
What is the most common mistake people make while exercising?
Not having the right knowledge or seeking to much knowledge. This can create a lot of confusion and could lead to not being able to achieve your goals or may cause injuries. Seek professional help.
How to get motivated?
Lifestyle! Making fitness apart of your life, not a chore, and setting realistic goals for yourself that would suit your everyday lifestyle.
For those who are time-poor, what are the best all-rounder exercises to include in a short workout?
Circuit training. Include compound exercises (using more than one muscle group). Here is an example circuit: squat press, push-ups, lunges, plank and burpee.
For someone who doesn’t enjoy weight training: How to stay fit without joining a gym?
Bootcamps. At a bootcamp you will find more variety of workouts not using conventional equipment you would find at a gym.
With what frequency should people exercise?
Keep it simple. Three times a week: OK.
Four times a week: Good.
Five or more times a week: excellent!
What are the top 3 foods to include in your diet?
Natural or Greek yogurt (probiotics), any kind of fruit (rich in vitamins A, B, C and K) and salmon (high in protein and omega 3 fatty acids).
You can burn more fat by exercising on an empty stomach. True or myth?
Myth. By not eating you are slowing down your metabolism, and you will tend put your body in a catabolic state (muscle burning state) so you will burn more muscle than fat.
Is it better to eat protein or carbs after a workout?
It's important to have both they go hand in hand you need the protein to recover the muscle and you also need the carbs to fuel your body. Its like trying to drive a car with no fuel.
Why did you chose to be a personal trainer?
We chose to be trainers because we want to changes peoples lives like the fitness industry changed ours.
What do you like most about training people?
The fulfillment of helping people achieve their goals.
