Things Your Personal Trainer Won’t Tell You

96 Reader Comments

1. Adam Steer, Better Is Better on
   

   Having been a trainer yourself, I’m sure you know that there are also really good trainers out there who continually strive to better themselves and get the knowledge they need to help their clients achieve their goals.

   Sure, there are tons of CrackerJack box trainers out there. And we have to do something about it. Calling attention to it with posts like this is a great way of doing that.

   But lets not forget to also tell people that there are great trainers out there who can get them results in an efficient and healthy manner. Having a good coach, in any endeavor, is going to augment your results.

   Everything you say in the post is true of crappy trainers. But I’d love to see a follow-up post telling your readers “How to find a great trainer who fits your needs.” Let’s tell folks about what most great trainers are doing to better themselves (like spending thousands of dollars on specialized courses in varied fields – reading professional journals – consulting with health care professionals from other fields – etc). Let’s give them a taste of what it is like to be under the care of a great trainer and what kind of benefits they can expect.

   Good post. I’d just like to see more balance.

   Caveat -> As you can probably guess, I’m a trainer…

   Cheers,
   Adam

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2. Jenn on
   

   Hi Mike,
   I found your blog via Zen Habits and have really enjoyed following it the past few weeks. I love that you fly in the face of the mainstream “3 simple steps to….” kind of jargon.
   My biggest question is do you think that a gym membership is necessary at all for someone looking to just get into better shape and lose some weight or can everything be achieved by diet (primarily) and a good effort at home?

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3. Andrew R on
   

   Ha! I love the send off line!! So true. I once had a trainer back in the day that didn’t even mention diet to me. But because I didn’t know any better and I was friends with the guy, I stayed longer than I should have. SO, SO, SO TRUE that diet has 85% to do with physical gains.

   Great post, thanks bud!

   All the Best,

   Andrew R

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4. Kurt Loun on
   

   Hi Mike, I just started working out at a crossfit gym (peak performance in san dimas ca.) What’s your thoughts on crossfit workouts. Allot of compound movements, actually everything is….
   Kurt

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5. Christoph Dollis on
   

   “85%+ of Your Results Comes from What you Eat – I can’t stress how HUGE this is.”

   For body fat percentage and health, yes.

   However not if you define “results” as muscle mass, strength, power, athletic performance, etc.

   Look at any soldier: MREs are crap and army food in garrison is a mixed bag… but chin-ups, push-ups, running, sand bags, lifting logs, and humping mortars will make up for a lot. Jack LaLanne’s opinion is exercise is king and diet is queen.

   It also is something Mike Mentzer preached about. Unfortunately he had some personal issues and probably went too far with reducing training volume, but at the same time was correct that there’s no muscle growth without resistance stimulus.

   I think health is far more important than muscle size, but a trainer’s goal is to train the athlete for fitness or strength, right? They’re not primarily a health adviser or doctor.

   I know I’m quibbling a bit. I can remember times in my life where I was “in shape” and exercise was always the key. I’m sure I would have been much better off if I was also eating healthy.

   For longevity, you can’t beat healthy eating.

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6. Mike OD on
   

   Adam – Absolutely there are lots of great trainers out there, put it in my first sentence. Not trying to put down the training industry (hell I am one! Ha). I’ve seen a few good trainers fall into the trap of forgetting about what is important too. In the end, I always tell my clients they can fire me at any time, keeps me on my toes. I like the idea of a follow up post about what to look for in a good trainer….will do! I also feel that in today’s world, trainers need to start taking on the role of coaches….getting people to understand how to eat and workout…and then letting them do it on their own for a lifestyle change (and the people can always check back in with the trainer to evaluate progress). I think that role needs to be stressed more, as that is how I changed my business around to be more a coach for most people especially those wanting basic weight loss. The object is not to get rid of the role of trainers, but to make sure people are getting results from them….and make sure trainers are giving 110% to their clients.

   Jenn – Yes I not a mainstream type of guy as you can see, just telling what I think is the truth…vs what I know people want to read about (otherwise I’d have every post about how to get great abs and glutes). A gym works fine, if it’s the motivation you need to go workout on a consistent basis, but not necessary to get a solid workout in. You can do plenty of bodyweight or home workouts with pushups, pullups, squats, lunges and use a wide variety of resistances with bands, dumbbells, body weight (or weighted down with a vest or backpack), explosive movements, and so on. I would use a gym for weights if you don’t have access to them, but wouldn’t go for the machines. Everyone can start at a level and improve (like starting at a Curves and eventually getting into more free weights). It’s all about progression and consistency. You can do plenty at home, but the real question is would you be motivated enough to do it on a consistent basis? That’s where results come from, consistency.

   Andrew – Yup, exercise is very important….but without a good diet, there won’t be much to show from it.

   Kurt – Xfit workouts are great as they are all compound movements and will get alot of hormonal responses going. I would say just remember that more is not always better when it comes to any workouts especially at a higher intensity, so if you do a high intensity workout 3x a week, focus on the right nutrition and give yourself time to recover (including sleep)…you will see fantastic results. Don’t overdo it or you will hit the burnout wall, increase chances of injury and then risk actually increasing lbs with chronic cortisol, muscle loss and adrenal issues. Smart training always works better than going 100% all the time. Have fun with the workouts, I’m sure they kick butt!

   Christoph – Not trying to play down the role of exercise, but even in muscle mass….if you don’t eat enough you will NOT grow. Strength is more a CNS adaption which does require progressive stimulus, aka exercise. Exercise also can make up for a less than ideal diet, but calories are still calories. Most people who hire a trainer are looking for general weight loss, very few want muscle gain to get huge. For the most part this was about people wanting to lose weight and hiring trainers, not specific sports needs….but like I said, if someone wants muscles they better eat to grow them. While exercise is important for muscle breakdown, time % wise it’s such a smaller part of the whole picture as I know plenty of so called “hardgainers” who spend 5 days in the gym and never put on any real lbs. I’m sure they would make huge gains with 2 workouts a week and then eating right (and enough). A simple 5×5 routine can put on the lbs if you eat enough….20 rep squats 1x a week and gallon of milk a day…people put on lbs with that as well.

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7. Christoph Dollis on
   

   I can’t argue with your last.

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8. JE Gonzalez on
   

   Hey Mike, I have just come off of dieting and found out that I am certainly not twiggy, but not buff as I thought I was. Basically 12 inch arms 28 inch waist medium chest 36-38 inches. But right now I would like to be lean but be a bit thicker. Nothing dramatic though, I mean like 14-inch arms, slightly bigger chest, but would otherwise look the same in clothes. In a short while I want to simply eat enough 2000-3000 calories all paleo foods lower-carb (100-150). Will I get that extra bit of thickness over time?

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9. Tony Kim on
   

   Good stuff Mike. You are spot on about the ‘core-exercise’ obsession all the PTs at our gym seem to make their clients do. Some of them are really imaginative and might look really advanced to some people that are first starting out at the gym. All I can do is chuckle to myself while I catch my breath for my next set of breathing squats.

   Also, we have a few trainers at our local gym that look really out of shape or have bodies which I certainly would not want. I’m amazed that a fat weakling would have the nerve to charge someone to be their personal trainer.

   With that said, I agree with the previous poster who said that the right PT can be a huge benefit. A buddy of mine is a S&C coach and whenever we workout together, I generally have incredible sessions.

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10. Doug on
    

    “I would use a gym for weights if you don’t have access to them, but wouldn’t go for the machines. Everyone can start at a level and improve (like starting at a Curves and eventually getting into more free weights). ” That seems a bit contradicting if I understand correctly. Doesn’t Curves use hydrolics (sorry for the spelling), which for all practical purposes is machines. If that is the case it makes my point albeit for a specific client group. When I get a new client I prefer to have them do isolated machine work. Primarily because they are usually new to a gym all together or have been out so long they don’t have the initial strength, stamina or muscle tone to handle compound movements. Once they show progress I then move them onto the compound movements. So I whole heartly agree with your list other than maybe this small side note.

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11. LOL on
    

    So basically I started reading your article and thought it might be good. Haha I am disappointed. The second bullet point you have saying that people need to focus on weight training…. Have you not gone outside and actually seen people? Most people cant lift their body weight. Most people cant balance in any sense of the word, and you think they should focus on weights? Really? People actually take your advice?

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12. Christoph Dollis on
    

    “… they don’t have the initial strength, stamina or muscle tone to handle compound movements.”

    How do they walk?

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13. Mike OD on
    

    JE – you probably need at least 3000-3500 to start packing on some muscle. Don’t fear carbs, just use them in the pwo window. You can gain any extra size you want, just lift with intensity and volume. That and don’t lift all the time, workout 2-3x week max and then recover…as that is when you grow.

    Tony – The whole core thing while is still valid (you need strong stabilizers) has branched into some silly market of balancing acts and other stuff….not something I would teach someone who’s main goal is to lose 50lbs.

    Doug – what I was trying to say (which was probably confusing after my 2 points) was basically people need to get to free weight/bodyweight movement but can start with machines if that is motivation to keep them going. Always using them is not the goal however. While curves is not my idea of a perfect workout…if it gets someone to start a fitness routine (when if otherwise they would of never gone to a gym or done anything at all on their own), lose weight and then take more interest in their health to take it to the next level, then it’s a valid stepping stone. The goal is not saying any one way is always the only way, the goal in my mind is health and results for people based on progression and consistency. Personally I use bodyweight and adjusted/scalable movements (like angled pushups on a smith machine) and still avoid machines…well except for the cable pulley system as they can do rows, presses and other movements on that while still standing and using as many muscles as possible. I’m not a fan of machines for the isolation purposes as our muscles were meant to be used in movements. Even a squat can be scaled with the right support and bench if needed behind them.

    lol – feel free to share your complete wisdom on how people need to train, obviously you make a living doing it…Ha. I deal with people everyday, what do you do for a living? Love the internet sometimes ….plenty of drive-by critics.

    Christoph – nice…although I would also add “how do they get on/off the toilet” too….as I believe that is called a compound movement known as a “squat”.

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14. Rick on
    

    Poor LOL. So basically I started reading your post and thought it might be good. Ha ha I am disappointed. Your initial point… uh, did you have an initial point? Yes, it was to criticize. How apt. How apropos. How deft. Did you add anything to the discussion? No. Did you detract from the discussion? Yes. Bravo. Well played. Way to distract from the fundamental point of this article. Everything I read until your post was sensible, ethical, and moral. Thanks, everyone. And then I read your post, LOL. Thanks. Thanks for your sagacious words. There were many of them, mostly spelled correctly, but they did you no service, and they did us no service. You have completely muddied your own point. Your point, by the way, is that there is an obesity problem in the world; but you did not make that point. Yes, the world outside is hefty. Yes, the world outside is out of shape. None of us can balance in any sense of the word. But, those of us who are trying to change, those of us who are trying to lose those pounds, trying to pack on the muscle if we can, need some help. That’s why we turn to personal trainers. That’s why we turn to people who should be interested in helping us. That’s why we need to know that those people want to help us, and aren’t trying to shaft us. Are you helping, LOL? Those of us who are trying to change need guidance. Are you providing that guidance, LOL? That’s why we come here. To find people who are sensible, ethical, and moral: people who are trying to help people. Thanks, IFlife. Thanks to whoever wrote this article. I knew it all along, but thanks for confirming that I made the right choice, that my trainer is invested in the improvement of my health, not the advancement of his wallet or the improvement of his ego. How’s your ego now, LOL?

    “People actually take your advice?” asks LOL. I hope they do, because they will be a whole lot better off if they do. What have you done lately for anyone but yourself, LOL?

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15. Christoph Dollis on
    

    Rick, I commend you for taking the time to make a moral case and engage that person who has so little to contribute to life that s/he (although I’m pretty sure you and I both know it’s a guy) has time to criticize someone for advocating that unfit people exercise.

    I mean, “Whodathunkit?”

    I’ll make a prediction. Since LOL seems to have such an exaggerated notion of the difficulty of learning resistance training — the whole point of which is you can start from anywhere and go to anywhere — literally pressing 2 paperback novels overhead, graduating to hardcovers, then soup cans, then the lightest dumbells you can buy, and on and on until your shoulders are broad and powerful…

    What’s my prediction? “LOL” has puny little shoulders. And he will 2 years from now.

    Psychologically they say a reluctance to tell others your name at the beginning of a conversation is a sign of lack of confidence: For what it’s worth.

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16. Phil on
    

    Hey Mike,

    Really good article. I was wondering if you could elaborate on a few things, though. Especially about the diet stuff.

    I’ve struggled with my weight most of life. Fat kid, hit a teenage growth spurt and thinned out, gained back some weight in college. But I’ve always been active and conscious of my health and body appearance. I would pick up a Men’s Health from time to time, hit the gym hard for 2 months then stop and gain back weight. Eventually I got the book “The Abs Diet” which advised me to do two things which contradict your article. First, eating 6 times a day to stimulate the metabolism. And second, doing a short ab routine to begin the workout. I took the books advice and really did see great results. I lost about 20 pounds in two months and was looking great. I didn’t swear by the book, but it did work for me.

    Then I moved to St. Louis for a summer and attended a group workout called “Bootcamp” because the trainer was a retired drill instructor. I had always worked out solo in the past, but the workouts this guy gave me were fantastic and the motivation of group exercise really helped me stick with it. This was in the summer of 07, and I was in the best shape of my life. For the first time in my life, I could see definition in my abs, and got my body fat as low as 13%

    Unfortunately, the roller coaster continued. I moved to South Korea to teach English, and my body went to hell. Everyone in Asia is so skinny, but it took me awhile to get used to the food, and once I did, the insane amounts of rice with every meal killed me (not to mention a lot more drinking).

    Anyways, to get to the point, here I am, back from Korea, and about 30 lbs. heavier than I was before. 25% body fat, which is not obese by any means, but I’m very unhappy with my body and want to get back to where I was. I get quite a bit of exercise (3 workouts [mostly free weights], basketball twice a week, and some physical labor on top of that). I’ve gone back to the abs diet plan because it worked for me in the past, but I’ve got more weight to lose than I did before. I guess I’m curious because I haven’t heard about any findings that have “debunked” the eating 6x a day thing. I’m having a hard time believing it because in the past I saw the results first hand. I’m not saying anyone is wrong or right but could you elaborate on a plan that works better than that? Of course the aforementioned diet involved sticking to “power foods” and not eating cupcakes six times a day.

    As I was skimming the article a second time, I noticed you’ve got a book coming out in a few days, so I’m sure you’ll say “buy my book and you’ll find the answers”. But in the spirit of debate, can you give me (us) a few tidbits to sway my opinion? Then, perhaps, I will buy your book.

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17. Martin Berkhan on
    

    Great article, Mike. Best piece I’ve read from you.

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18. Paul on
    

    I have been saying this same thing for years. I remember the first time I walked into a gym and signed up for a membership. When I signed up they gave me a free personal training session. The trainer who walked me through the routine was one of those skinny fat guys, you know the ones, arms about 13 inches with a belly poking out 13 inches. I could not believe they charge people to get trained by someone who looks so sloppy. Don’t get me wrong some trainers are worth the money if you the client don’t know what you are doing. I have learned from trial and error, I also have read a tremendous amount of books picking out what I believe is the most important information.

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19. Phil on
    

    Well I guess I should’ve read more before I made my last post (thanks StumbleUpon). I went through the rest of the articles and it does make a lot of sense for the most part. When I first read this article where you say eating 6x a day is not effective it struck a chord with me, but after reading the other articles I realize that it can work but is not the only way. The reason it worked for me is because I was really strict with the foods I was eating and was taking in the right kind of foods (mostly whole).

    So this morning I went downstairs and looked through some of the food that I’ve been eating that were healthy in my mind. I was totally surprised at the sugar counts of many of these. I am definitely changing my eating habits after reading this, but my question is, is a little bit of sugar ok? I will be sticking to whole foods for the most part, staying away from all foods high in sugar. But what if it has just a little, say up to 3 grams? Is this still a no-no?

    Also, I’ve been doing the protein shake thing for awhile, and I’ve got a recipe for shakes that I actually enjoy drinking. I’ve realized some of the ingredients are much higher in sugar than I expected (yogurt, carnation instant breakfast, etc). Is it still ok to drink a shake after my workout? I remember you mentioning that post workout time is an exception for some reason. What is your post-workout meal, if you don’t mind me asking?

    To sum up, I now know sugar is the enemy, but does that mean I shouldn’t have even one gram of sugar at all? I know fruits give us natural sugars, but If I stay away from processed foods is that enough?

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20. Jenn on
    

    Thanks so much for your reply, Mike. I have another question for you. Is there a point where there will be a charge?

    What is the best place to start for an on again-off again- but -really -feeling motivated -after -reading -this -site mom -of -3? I do have a gym membership that I’ve been reluctant to give up because the biweekly fee is $7. Seriously. I know that it’s not beneficial if I don’t use it, though. I do have an elliptical in my home, bands, a backpack and enough toys and books to pack many more than one backpack. My husband’s shifts are fluid in that they are different every week, as are mine so that makes it a little tricky to have set times to exercise in a gym. I checked out the Crossfit website but I don’t *think* I can do this at home? There are no Crossfit gyms in my area. Are there any books or other websites (or places here to refer me to) that give guidance on the kind of exercise that you promote (fluid movements, more whole body exercises) that can be done at home?
    Thanks in advance for answering my questions and your patience in doing so.

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21. Phil on
    

    Also, what about milk? Milk has always been a significant part of my diet, but as I was looking at labels….12 grams of sugar per 8 ounces of milk. While we’re on dairy, is cheese ok? No sugar in cheese but lots of saturated fat.

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22. Mike OD on
    

    Phil – Yes the whole 6x a day only works because of calorie deficit….but so can 3 x a day with the same calories. As for sugar, in general you want to avoid foods loaded with it, but a couple grams don’t sweat too much. If you have real protein with each meal, it will slow down the gastric emptying anyways. As for protein shakes, if your goal is weight loss skip them and eat whole foods, because of the thermic effect of food TEF for protein is high….so eating whole foods that take hours to digest will actually help burn some extra calories vs just drinking a shake that is easily absorbed. I only suggest protein shakes for people who want to gain mass and don’t want to be bloated all day with tons of protein, just add a scoop and take with a meal….never to replace it. My pwo can be fruit, burrito with chicken and rice pilled in it….no shakes, although if I went to a mass gain program (as I am lean) then I would probably add protein shakes in with some meals for extra protein without bloating up the stomach. I do like BCAAs pre-workout though, again if your goal is muscle gain.

    Jenn – I hope to get a free workout site up and going before the end of the year for motivation….but it takes a while to put together….stay tuned. In the meantime just find a way to get the workouts in, if that means planning to go to the gym 2-3x a week for 30min, get in, get out. Don’t make it an all day affair.

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23. DC on
    

    Your list makes a lot of great points. You sound like a person with integrity.

    Yes, machines, with some exceptions, are largely bogus. They are there simply because they are more or less idiot-proof, thus reducing the possibility of lawsuits, and little or no staff is needed to show how they work. Whereas free weights, excellent as they are, usually require at least some instruction and some degree of coordination.

    I am NSCA certified myself, and very well realize how important diet is. But the truth is, I don’t know enough about diet to give more than general advice, and I would be very surprised if other certifications really are a whole lot better at requiring nutritional expertise. The exception to this is if a trainer has done CEU’s or other extra study in nutrition.

    So the magic word is: Referral! If they have serious nutritional problems, they should be seeking someone with that expertise. Why don’t trainers do referrals? Well, probably because they don’t want to lose the client, they can’t admit they don’t know something, or maybe they simply don’t know anyone to refer someone to.

    And another dirty little secret: physicians don’t necessarily know much of anything about diet or exercise physiology. But as many of them are alpha males, they think they know everything, and act like it. And patients believe them.

    Last point – one thing I think we all can agree on: different trainers do not agree on how to train people. Whether we admit it or not, we all have our biases on preferred methods. Fortunately, many methods do work.

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24. Mike OD on
    

    DC – “different trainers do not agree on how to train people. Whether we admit it or not, we all have our biases on preferred methods. Fortunately, many methods do work”….couldn’t have said it any better myself! Lots of ways work to get results…..using dumbbells, bootcamps, kettlebells, bodyweight…they all can work (if the nutrition part is calorie deficit for weight loss). As for nutrition, yes many trainers may fear referrals….or want the client to think exercise is the real key to fat loss…but there should be a resource they use, whether a dietician, telling them to read a specific book on nutrition (like Paleo Diet or Zone…whatever will work), finding a handout on simple eating strategies or giving them a web address of a great website with info on it for free. Nice plug huh? Ha!

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25. Kiefer on
    

    Well this is the first post that I have read that has some common sense pertaining to personal trainers.

    One of the reason I started my blog is that it irked me every time I walked into the gym and seen a so-called personal trainer doing everything wrong.

    You are absolutely correct eating is 85% of the equation, but you are way wrong telling people that it doesn’t matter how many times a day they eat. (I read this on your other post on speeding up your metabolism)

    Depending on your body mass, fitness level, and goals. What you consume and the timing will predicate the end result.

    And I can show you many people who subscribe to eating once a day, who are fat.

    When I was young and stupid I used to eat 3 meals a day, not only did it show physically. But my strength, endurance, and stamina reflected this also.

    Today I eat on average 11 times a day, have the strength of a heavy weight with endless speed and endurance of a lightweight.

    Want to know more about eating visit me on http://kieferscorner.com

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26. Mike OD on
    

    Phil – you would do well to dump the milk and cheese for now. Focus on other sources of whole food proteins.

    Kefir – Eating does of course all depend on your current fitness level, goals, type of training, recovery needs, etc. A person trying to lose weight is not going to eat like an Olympic athlete in training. As for “And I can show you many people who subscribe to eating once a day, who are fat.”….and I can show you many people who eat 6x a day and also are fat. What it neglects to reflect is WHAT they are eating….protein. veggies and fruit is different than cake, cookies and ice cream, I know plenty of strong and fit people who eat 3x a day. I’m glad you are healthy and found a way that works for you….although I don’t see many people wanting to eat 11x a day…including me. The only reason 6+x a day eating took off is people looking to bodybuild, and need tons of protein and the whole fear of a catabolic state. If you want to gain muscle and need lots of calories and protein, you would do well to eat many smaller meals. How it ever got involved with weight loss is another diet myth altogether.

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27. mallory on
    

    I agree that it is sad that anyone can virtually be certified as a personal trainer, but remember that there are plenty of people who are going to school and obtaining degrees in the field who’s first job after graduation may be personal training. Also, if the trainer is certified by ACSM (American College of Sports Medicine), you can rest assured that they know what they are talking about. To keep their certification they have to constantly be enrolled in continuing education to keep with the current research in health and fitness. This is the gold standard in certification and is taught in many schools (Including mine which is rated as one of the top 100 schools in America) for Exercise Science. So while I do agree that not all trainers are top notch, don’t knock them all.

    Myths from your posting:
    1. ACSM trainers are most definitely taught to educate clients that it all comes down to calories consumed versus calories burned. Hence, eat less, move more.

    4. 90% of equipment is not just hype. The reality is, if someone hires a personal trainer it may very well be because they are new to exercise. In fact, machines are the very first thing you should start a client out on if they are de-conditioned and new to exercise because it teaches form without the danger free weights can cause initially. Eventually, adding free weights and calisthenics is beneficial to keep the body working in different ways and to keep the client motivated.

    5. Keep in mind that losing FAT not WEIGHT takes time and dedication not only by a trainer but by the client as well. If you aren’t losing fat, before you ditch the trainer, evaluate your eating patterns…isn’t that what you said in number 1 anyways???

    6. Newsflash, if you want to lose fat, you need to move your body for AT LEAST 30-60 minutes per day. Now, that doesn’t mean that you have to pay the trainer while you do cardio for that long, but if the trainer is any good, they will be instructing you to work for at least 30 minutes to maintain your shape and 60 to change it.

    9. I have never been told how to sell anything. The only thing I am instructed to sell is HEALTH LIFESTYLE EDUCATION. Teaching and motivation is what a true trainer does.

    Again, check out ACSM.org if you want real information. This article is very opinionated. Take time to research scholarly journals in health and empower yourselves.

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28. Mike OD on
    

    Mallory – I have no myths from my posting…as I have worked as a trainer for many years. Good trainers get results…bad trainers do not. Simple as can be.

    “In fact, machines are the very first thing you should start a client out on if they are de-conditioned and new to exercise because it teaches form without the danger free weights can cause initially.” Sorry, not going to agree as I know how to train people standing with cables and teach them push/pull movements in total safety while working the body in movements, not isolation. Also I know how to scale all movements…..you can work machines in as you want to, but they are not necessary.

    “If you aren’t losing fat, before you ditch the trainer, evaluate your eating patterns…isn’t that what you said in number 1 anyways???” I’m not saying a client isn’t eating correctly, I’m saying a trainers job is to make sure they are….so if someone is not getting results, time to ditch the trainer and find another one that will get them results….as that is a trainer’s job, not just to show them machines and kill time. I’m sorry if trainers blame their clients….but they are NOT doing their jobs if they do not know how to keep their clients eating correctly one way or another! No excuses! This may hurt some trainers….but again, good trainers are not threatened by this because they know how to educate their clients. In fact, I encourage trainers to FIRE their clients if they will not follow their recommendations, as their client and lack of results is a direct reflection back on their ability to get results. If none of the clients make real progress, I blame the trainer…..as they are getting paid for it.

    “I have never been told how to sell anything.” Good…I hope you keep your focus where it needs to be….but if you spend any time in this industry you will learn you need to make money to make a living of it, and there are plenty of people selling how to get people into big long term contracts….I know who most of them are and get all the mailing lists.

    “This article is very opinionated.” Of course it is…how do you think articles are written by one person who has been certified since 1998? It’s based on my experiences and what I see…so of course it has an opinion….this is not a brochure to sell trainers…this is things I see in the industry that need some light on them.

    Honestly if I am pissing off any fellow trainers (as I AM one) then you are the ones who may need the wakeup call to get your clients results…..we don’t have to agree on everything about how to train people…but if you don’t get your clients results you can bet your ass I will call you out on it. The good trainers have nothing to fear from this article. If this is a kick in the ass and trainers up their game, then I have done something good with it. So trainers ask yourself….do you feel threatened by anything I have to say…and if the answer is Yes…might be time to take a look inside to see why…..

    People pay trainers to lose weight (for the most part)…not how to use machines or count reps….keep the end goal in sight, make sure your client gets there…and you have nothing to fear. Fall into the trap of “entertaining” your client while they stay the same month after month….and you will have alot to be afraid about….like getting fired by your client.

    [Reply]
29. Christoph Dollis on
    

    “Newsflash, if you want to lose fat, you need to move your body for AT LEAST 30-60 minutes per day. Now, that doesn’t mean that you have to pay the trainer while you do cardio for that long, but if the trainer is any good, they will be instructing you to work for at least 30 minutes to maintain your shape and 60 to change it.”

    What nonsense. There’s so much of your comment that is illogical and ignorant drivel I wouldn’t know where to begin.

    [Reply]
30. Kevin C. on
    

    Lots of good reading here! Thanks to all!

    [Reply]
31. Dennis on
    

    Hey Mike,

    Great post – I’m at IU in the Fitness Specialist degree and about to graduate, so I’ll be in the personal training field soon. Although, your #6 point is something that I’m not so sure about. Here at IU, my instructors stress that we, as professionals, are not supposed to advise individuals on eating habits because that’s for a nutritionist/dietician. I do agree that a majority of those individuals will pitch the crap food pyramid so being advised is a waste of time/money, but since you have experience in the personal training field, would you say it’s in good taste to hint information to clients? Sneak in a, “You know, I heard……….”?

    [Reply]
32. Mike OD on
    

    Dennis – Yes you are correct that “legally” you can not tell “exactly” what someone can or can not eat (like grams, foods, portions, etc)….as that is a dietician/nutritionist role. I have my own opinion about how bad some of those school taught nutritionists are (heck…I’ve consulted some to help them lose weight!). In the end you will have to find a resource to give your clients whether it be a specific book, article or suggestion on food choices they should make (without writing out a specific meal plan). Suggest healthy eating choices to your clients….never give them a “set” eating plan. Let them make the healthy choices. Remember since most clients will get best results with proper nutrition, it’s in your best interest to make sure they know what to eat….because when they lose lbs, they will refer more people to you! (a good business strategy). I like the “Paleo Diet” as it stresses good food sources….or for those not willing to give up their processed foods you can suggest the Zone book (as it works because it’s about portion control and calorie deficit)….or you can recommend my fat loss ebook which can explain what people need to eat and why for weight loss. (shameless plug I know )

    [Reply]
33. Christoph Dollis on
    

    Dennis – Yes you are correct that “legally” you can not tell “exactly” what someone can or can not eat (like grams, foods, portions, etc)….as that is a dietician/nutritionist role.

    How is that different than what I said:

    … a trainer’s goal is to train the athlete for fitness or strength, right? They’re not primarily a health adviser or doctor.

    ?

    [Reply]
34. Adam on
    

    Your blog and my blog need to get together and have a dinner so they can become best friends!
    I stumbled onto this blog, read this post gave it the thumbs up and added your link to mine!
    It is so refreshing to find another health, fitness and Weight Loss blog on the web that doesn’t shine it’s readers on!
    Bravo!
    I will be back quite often from here on out!

    [Reply]
35. Mike OD on
    

    Christoph – about the same…in today’s day and age the majority of people hire a trainer to lose weight, so a trainer has to have a way to provide info or refer for their client to get the education they need on what to eat (since that is huge in the overall weight loss scheme).

    Adam – Good stuff, who’s blog is buying? lol. Keep up the great work yourself!

    [Reply]
36. Scott Kustes - Modern Forager on
    

    Great post Mike. You’re right that what you eat is far more important than what’s going on in the gym, both from a results perspective and from a health perspective. I know we’ve all seen those people that are in the gym 1-2 hours a day on the treadmill, lifting weights, etc, yet never make progress, month after month, year after year. I’m a huge proponent of just eating real foods…just following a few simple rules like eating unprocessed foods will get most anyone 99% of the way to their goals.

    Cheers
    Scott Kustes
    Modern Forager

    [Reply]
37. Tattoofu on
    

    Good blog! Very good info/food for thought/comments. As for myself, eating right has always been my Achilles’ heel. I know what to eat, how much, and how often; I just don’t.

    [Reply]
38. Tony Kim on
    

    I can only chuckle to myself when I read about how you have to be a nutritionist/dietician to give specific advice on what to eat and what not to eat. I know someone who hired a nutritionist and was completely shocked at how bad some of the advice was.

    Nowadays, if you work in any kind of service industry, you’d better know what you’re doing, lest internet sites like this one will expose a lot of the pretenders out there!

    This site is fantastic.

    [Reply]
39. Son of Grok on
    

    Great post Mike. A lot of trainers don’t really know better either though. Back in my training days, I spewed the typical rhetoric to my clients. I had bills to pay and I thought I was giving my clients what they wanted. Truth of the matter is that I probably really could have coached them more positively knowing what I know now. Oh eyah, and my training certification was a complete and utter joke.

    The SoG

    [Reply]
40. MizFit on
    

    first time reader (Ill definitely be back) and one time studio owner.

    I no longer train.

    for all the reason you detailed above…

    [Reply]
41. Mellie on
    

    Great comments, and a great article. Nutrition is indeed critical, it’s the most overlooked, under appreciated aspect of fitness for 99% of the people out there.

    [Reply]
42. Rusty - Fitness Black Book on
    

    Mike,

    The longer I work at maintaining 6 pack abs, the more I realize how important diet is in staying lean. Two big “aha” moments I had quite a few years ago.

    1) It takes very small amounts of resistance training to maintain muscle while leaning down. Focus on HIIT or some sort of bodyweight circuit when trying to lean down. Include 3 days of resistance training and you are good…You won’t lose muscle…unless you are trying to maintain an excessive amount of muscle like a bodybuilder…which I’m not because I want to look GQ and suave (ripped and looking good in a suit like 007)

    2) Your body won’t go into “starvation mode” unless calories are consistently low over a period of weeks. It isn’t a meal-to-meal thing. It won’t kill you to skip a few meals, especially if you are doing strategic fasts (Intermittent Fasting).

    My pet peeve is how complex many trainers try to make everything. They like to impress the trainee with their knowledge and don’t realize that the person is most likely “fading off”. A good trainer is more about action and less about conversation.

    Great, Great Post…a lot of this needed to be said,

    Rusty

    [Reply]
43. 60 in 3 - Fitness and Health on
    

    Great article. I think for most people, personal trainers are pointless. They may be a good idea if you’re just starting out and need some basic gym education, but once you know the basics, there’s nothing a personal trainer can provide that you can’t get on your own and for less money.

    Gal

    [Reply]
44. 60 in 3 - Fitness and Health on
    

    Actually, I will add one caveat to my comment. When it comes to fitness education, a good personal trainer can be invaluable. They can teach you all about what works and what doesn’t. However, it seems to me that people rely on trainers too much for motivation rather than education. A good personal trainer won’t just tell you what to do, he or she will tell you why you’re doing it, all the variations for doing similar actions, alternative, ways to progress and so on.

    Gal

    [Reply]
45. davesworkout on
    

    Good points, I wouldnt hire a personal trainer who hadnt had some college-level physiology / exercise medicene course and some legitimate accreditation. As for nutrional needs, there are dietitians who focus on sports nutrition, even if your insurance won’t cover it , even a couple sessions can be a huge help. Dietitians spend two years solid studying pretty much nothing but nutrition (after spending the first two years mastering chemistry, microbiology, physiology and anatomy). I suspect most of the big gym personal trainers (And even many of the others) won’t be able to give you a complete food intake system (which is really what most people need – an exact routine to follow ). Most of the “workout diets” i see are quite devoid of nutrients other than protein and carbohydrates.

    Skip the high personal trainer fees, take a course at the community college in exercise physiology and just get the full story on how it all works backed by scientific principals instead of getting into this corporate environment where people are trying to sell you something on so many different levels you aren’t even aware of.

    [Reply]
46. Tuesday 11/25/08 « Get up, get fit! on
    [...] Read the full article here. [...]
47. Ang on
    

    Wow, I stumbled upon this blog and am uplifted to find a personal trainer that actually cares about helping his clients reach their goals. I really wish there were some sort of governing body that could be a trustworthy benchmark for how qualified a person is for being a trainer. Something like the Bar Association, but for trainers instead of lawyers. It is frustrating to spend so much money and not know that you can trust the advice given. That’s why I gave up altogether on trainers and started doing my own research, combined with trial and error training on my own to find out what works for my body. I now write my own routines for overall cardio and resistance training (for personal use).

    Although I prefer a gym-based workout, my fastest results came ironically from the great outdoors when I was living in Germany. I lived on a big steep hill and walked into town in the valley five days a week. Only a 20 minute walk one way, but GREAT workout on the way home! Within a few weeks I was noticeably slimmer. That, combined with healthy diet and one or two isolated workout classes at the gym, was a peak in my struggle with my weight. I seem to have trouble recreating that now that I am home again. Treadmills just arent the same..any advice? Note that I want to know who your sources are, as I will do my own research, too — been burned by too many trainers in the past.

    I’ll definitely be reading this blog regularly — keep up the good work!

    [Reply]
48. Chris on
    

    Some very good points from all. I just want to ask if some people can add some ideas about keeping motivated, training harder, and being disciplined to continue this.

    I find one of the best ways of staying in shape (if im only talking about the exercise) is to keep my motivation high.

    Some of the ways I do this are to try and do as many different activities in as many different locations as I can. Running on the same track day in day out can get quite boring, much the same as running on a treadmill is boring. Where running on a treadmill you mostly rely on music and personal bests to keep your motivation high.

    My problem is finding the right training partner/s that suite my training styles and who also keep motivated enough to continue the exercise. I’ve found that with the right people around you, you ca bounce of each other and this is where the superior athletes gain their advantages.

    I would welcome any thoughts on this and any other ideas on motivation.
    What do you think Mike?

    [Reply]
49. Phil on
    

    For me, Stumbling upon this article was motivation in itself. I immediately changed the way I was eating and upped the intensity of my workouts, and in less than a week I’ve already seen progress. I bought a scale that measures fat, muscle, water, etc. I weigh myself at the same time every day, and every day I’ve made small but healthy incremental gains in every category. I’m losing about a half pound of weight per day, reducing my body fat by about .2%, per day, increasing muscle by about .1-.2% every day, all while keeping my water percentage at a normal, steady number.

    Simply watching the sugar and restricting most carbs to post workout (plus higher intensity, shorter workouts) has already worked wonders and I can’t wait to see my progress a few weeks down the road!

    Many Thanks Mike.

    [Reply]
50. Mike OD on
    

    Wow…lots of great comments and discussion. I can definitely see a Part II for this post coming up soon (as seen by having over 50k people viewing it in less than a week!)

    Chris- I think you hit the nail on the head, keeping motivated. I always like to say that results are just based on simple consistency. We all know what to do, we all know what to eat….but yet why do we not do it sometimes? Keeping motivated with food hopefully happens when we realize that is where most of our results come from and also where our health begins (or could start to end). Exercise is finding things you enjoy to do in your life, creating more a fun active lifestyle…so you do keep up with it. Find a good support group around you, go play sports with friends, go find an active hobby, etc. I would rather stick an icepick in my eye than run on a treadmill, but yet I love going for the occasional run on a trail out in the woods…it’s a different experience. For resistance training you can keep track of your progress and increase weights, make it something you enjoy doing…or find other ways to time/track/monitor your workouts…as with progress comes motivation as well. I have another site idea in mind specifically for workout motivation….but with the workload I have probably not until late this year/early next year will it be up and running…stay tuned. (in the meantime you could always check out crossfit as well, their workouts can keep you motivated and be fun)

    Phil – That is awesome! Just reminding yourself about how important food is to your goals, dumping sugar and keeping your workouts short but intense will get you great results for weeks to come! Well done and thanks for sharing to help inspire some other people to do the same.

    [Reply]
51. 7 Ways To Spot A Good Personal Trainer : 60 IN 3 on
    [...] read an interesting article on the IF Life yesterday called “Things Your Personal Trainer Won’t Tell You“. My first reaction, as you can see by my first comment, was “yah, you don’t [...]
52. Kevin on
    

    Good article and lots of good points made here. I think one pretty important thing to keep in mind is that for 90% of people the best thing to do is keep things simple. (Rusty was also making this point) Making something more difficult than it needs to be is a sure way to set someone up for failure. Some may disagree with this point but I think nutrition is easier than made out to be. Most people know what you should and shouldn’t eat. They just don’t do it.

    You should eat plenty of vegetables, eat non processed whole grains and enough high quality lean protein for your needs. Then pay attention to how you look in the mirror. If you are not slimming down like you want, cut back on what you eat. If you aren’t gaining the muscle you want, eat more. DON’T eat fast, junk food…ever. Period. Simple to say but so very hard for people to follow through with.

    I’d also like to point out that it is possible to make progress through ONLY using machines. I’m not saying it is the way to go. I’m just nit picking the point a little. Plain and simple, machines will get your body moving and burning calories. It is better than nothing and could be exactly the thing that someone needs to build up the courage to learn how to lift free weights properly. Machines provide the important function of being a gateway exercise. Lets face it, lifting free weights for the first time can be intimidating.

    [Reply]
53. Christoph Dollis on
    

    “eat non processed whole grains”

    I can’t agree with that. If you insist on eating grains at all, fine, but I don’t think they are healthy/ideal.

    “high quality lean protein”

    I don’t agree with that either. There’s no reason to limit yourself to lean protein.

    “DON’T eat fast, junk food”

    I agree with that.

    “I’d also like to point out that it is possible to make progress through ONLY using machines. I’m not saying it is the way to go. I’m just nit picking the point a little.”

    I agree, if you mean make your muscles larger. I strenuously disagree if you mean have a fit body for life. The lack of ever balancing these weights or moving them in space through their natural paths per your body’s own geometry increases one’s risk of sports injuries, especially of the knee.

    I respect your opinions; however, those are mine.

    [Reply]
54. Jennifer on
    

    I “stumbled” onto this article and it’s great! I feel very lucky that at the gym I go to, the personal trainers are VERY good. The main one has photos of herself winning 3rd in a regional women’s fitness show… when she’s in the gym doing workouts I really pay attention and get great ideas. She generally only guides people to machines if they’re elderly or really afraid of free weights, and there’s always freeweights in the program anyways just to get them used to it. I’ve been going for nearly a year and I’ve seen great results with her clients!

    [Reply]
55. Christoph Dollis on
    

    It does sound like she’s a fantastic trainer.

    [Reply]
56. Mike OD on
    

    Jennifer – There are plenty of good trainers out there and I’m glad you were able to find one, results are what matter…hope you keep greating great results!

    [Reply]
57. melissa on
    

    mike,
    great article…one question, hope it doesn’t sound too strange…it’s about milk.
    I am wondering what you personally think about drinking milk . I myself have a slight intolerance towards lactose so I try to stay away from milk (not to mention we are the only animal the drinks another’s milk into and throughout adulthood) but love cheese and ice cream. But what are your personal views? My partner is a “health nut” and goes for goats milk instead, but I can’t stand the taste! lol
    So, just wondering if you think its “healthy” or not so much?

    [Reply]
58. sherfromgr on
    

    The health industry lies about how much exercise people need. I mean, “half an hour, most days of the week”? We all know that’s BS. I have an active job, and I’ve clocked 10,000 to 13,000 steps a day five days a week. I also roll 6-foot round tables across large rooms and down the hallway, and can set a few hundred chairs while other team members wrestle larger items. I weigh less than 100 lbs, so some things are more possible than others, but my boss understands team effort.

    Shortly after 9/11, I lost my desk job. At that time, I was heading toward 120 lbs and had no strength & stamina. The job loss turned out to be the best thing that could have happened to me, but it took me a couple of years (and the new job) to know that. Oh, and now I’m 58 and in the best shape I’ve ever been in my life! Lots of people my age are gaining weight and don’t know why. Along with more activity, I’ve changed the way I eat: back to my childhood pattern of not much meat, lots of vegetables, and not much food early or late in the day. It’s the farmer pattern: grab a bit on the way to the barn, take care of all the animals, get the metabolism pumped, then come in and eat a good breakfast when your body is ready to burn it.

    [Reply]
59. Christoph Dollis on
    

    The health industry lies about how much exercise people need.

    sherfromgr, I think you’ll find this article interesting also. Money quote:

    * One death per 17,000 men who exercise vigorously 1 to 19 minutes a week
    * One death per 23,000 men who exercise vigorously 20 to 139 minutes a week
    * One death per 13,000 men who exercise vigorously 140 or more minutes a week

    I had to look at the chart twice to see its startling conclusion: The highest death rate is among the men who exercise long and hard, and is much higher than that of the men who exercise short and hard. Worse, the guys who do hardly any vigorous exercise had a lower death rate than the guys who do the most.

     

    Strength training protects your heart in two ways: First, says Franklin, you get a predictable increase in diastolic blood pressure, which governs the return of blood to your coronary arteries. (If your blood pressure is 120 over 80, 80 is the diastolic number.) That’s different from aerobic exercise, in which systolic blood pressure (the first number) rises but diastolic pressure stays the same or possibly even decreases. Both numbers go up by quite a bit when you lift, which means blood is being pushed back to your heart with equivalent force.

    Second, most of us tend to hold our breath briefly while lifting. This increases blood pressure dramatically and used to scare the daylights out of doctors, who feared aneurysms could result. But new research from the University of Alberta in Edmonton shows that brief breath-holding actually exerts a sort of counterpressure on arterial walls that neutralizes the rise in blood pressure. Aneurysm avoided.

    In other words, your body seems designed to protect itself during brief, heavy exertion and lifters shouldn’t ever have to worry about death by exercise.

    When one considers the typical activity types and levels of most indigenous tribes, this makes sense.

    [Reply]
60. Irving Aguayo on
    

    WOW!!!

    I’m actually surprised after reading this article. If I showed this article to one of my clients he/she would ask if I wrote it. It is amazing that here in PR the same things happen in this market. Just that I’m alone in the “proper personal training” movement over here.

    If you ever come by to Puerto Rico, let me know so we can chat and trade ideas.
    Thanks

    [Reply]
61. Mike OD on
    

    Mellisa – I think trying to avoid dairy as much as possible is a good plan. Personally I noticed HUGE improvements when avoiding dairy (esp milk) including improved breathing, improved skin and leaned out (was a stuffy nosed, acme, puffy looking kid….drank a ton of milk). Now if you have cheese or other things here and there, that’s your choice….it’s just try and not make it a staple of your diet or replace it with fruits and vegetables. Goat milk is probably a better choice than cow milk, but if you goal is to lean out you would probably see better results without dairy.

    sherfromgr – Wow, 58 and still going strong…that’s awesome! Most people would do well to have more manual labor in their lives, not too mention eating better. The old saying is true “use it or lose it” when it comes to muscle. Sitting around all day at work and home is going to give signals to the body that essentially it’s no longer needed and then the ageing process accelerates. Keep it active and you give the body a reason to still stick around. My mom is over 70, works a physical retail job and plays tennis 3x a week. The body likes movement, but it’s getting harder and harder to do in today’s automated world. Keep up the healthy lifestyle and be an example for those around you!

    Christoph – interesting stats, just goes to show that brief/intense exercise based on strength with a slower paced (yet still active) lifestyle is a pretty good way to go. I don’t like the long term endurance steady high heart rate stuff, never did. (aka what is called cardio today)

    Irving – If I am ever down in PR I will look you up. Keep up the great work down there!

    [Reply]
62. Son of Grok » Blog Archive » Sunday Summary: Past Present Future 11/30 on
    [...] 1. Go Healthy Go Fit did another post on Bloggers Playlists including yours truly! 2. Zen to Fitness did a great post on Bad foods that are good for you! 3. The IF Life tells you the things your personal trainer won’t tell you. [...]
63. Weekend Link Love | Mark's Daily Apple on
    [...] You’d fire your mechanic if he didn’t fix your car, you’d fire your plumber if he didn’t fix your toilet, so why don’t you fire your personal trainer if he doesn’t fix your body? The IF Life has a wonderful article on 10 things your personal trainer won’t tell you. [...]
64. Going Home « constant motion on
    [...] Things Your Personal Trainer Won’t Tell You [...]
65. mike on
    

    Hi Mike

    Great post, I am not a personal trainer but have spent lots of time in the gym, and studying diet and how your body reacts to foods. I got involved in the living healthier to recover or save myself from a sever case of Lyme disease and a few sever orthopedic injury’s. I have always been a very active person and was stunned when I signed up at a local large health club at the lack of knowledge of the 30 lb overweight trainer that I had to take my orientation with, its is a club rule. In my world if you are going to talk it, walk it ok I have been told I am a little harsh. I am interested in becoming a trainer since this is a passion of mine . I realize I can be certified in 30 min online which apparently you don’t even need being that I take this seriously. My question is as far as certification goes which the best to go with they all claim to the best so forth and so on . I am deep into my forties and need to were a ipod so I can get my work out in with out the constant questioning at the gym. I eat a good healthy diet but don’t count calories or starve myself . if you go on a diet you will go off a diet . I really believe people need to learn about food, some motivation and will power are good to. Any advice from you or any other trainers would be appreciated.

    Mike

    [Reply]
66. jessie on
    

    Thats nice, sir. You just made all Personal Trainers look dumb. Not all of us do the internet certification. Its hard enough as it is for female trainers to build up clientele, then people like you write these kind of articles, and make it 10 times harder! Thanks a lot.

    [Reply]
67. Mike OD on
    

    Mike – My first advice would be to keep your day job, the training market is pretty saturated and is tough to work in full time nowadays. That and demand is down as well. As far as certs, most ones like ISSA, AFAA, NSCA, ACE, ACSM are pretty decent. My last tidbit of advice, don’t go work for a large gym unless they have trainers that have been there for a long time (a sign of a good program….high turnover like in most big gyms is not a good sign). In the end, I say try it part time….it’s my passion as well but I’ve made many sacrifices and dealt with highs and lows in the marketplace trying to go full time right out of the gate over the years. Even now I am adapting to being more a coach than a trainer.

    Jessie – My article is not a bash on ALL trainers, as I have said there are plenty of good trainers out there. Honestly if you are afraid of any of the things I said above, it may be time to rethink how you train people. Your excuse of being a female trainer and not getting business is just an excuse, as most clients I train are women….and the women trainers I know that are good get a TON of business from other women (if anything it’s harder for men to train women). If you want to get business you need to get that excuse out of your head….otherwise you will always get what you focus on, no business. I am happy to give any other advice that can help you become a successful trainer and make a living doing it the right way. You can email me if you have any other questions.

    [Reply]
68. Christoph Dollis on
    

    Mike OD,

    That’s very generous and decent of you to offer to answer Jessie’s questions about building her training business. I hope she takes you up on that offer and you have productive cordial correspondence.

    Not everyone would make that offer after being criticized. I think her criticism missed the point: You were expressing your opinion only on what constitutes a good vs. a bad trainer, and you weren’t dismissing all trainers.

    Nonetheless, if some trainers are following a training model you believe to be ineffective vs. the time and money clients’ have to put in, whether through ignorance or just a desire to pad the number of hours they can bill, it is quite right for you to point this out. Morally and otherwise.

    Jessie would be more convincing if she had shown any way you are wrong, and backed it up with evidence. She didn’t.

    Mike (not OD),

    Great read! I especially liked the parts about wearing an Ipod so you don’t have to deal with questions (and everyone’s opinions and biases!) while working out, and your observation about going “on and off of” diets. Healthy lifestyle is a better mindset.

    [Reply]
69. Christoph Dollis on
    

    Come to think of it, Jessie’s position is rather like an automaker saying to a Consumer Reports magazine writer, “Why are you pointing out safety flaws and fuel efficiency overestimates to people? Now it’s going to be much harder to sell these cars.”

    [Reply]
70. mike on
    

    Mike

    Thanks for the advice. Not sure who Jessie was writing to you me. I am not down on internet learning or certifications. The internet is a huge tool in any business or information gathering mission in today’s world. That would explained this form, however just like the rest of the world there is a lot of crap online. So if you find a form such as this one the reeks of truth and reasonability then why not ask. What are the best certifications? I found one for 49.95 . I cannot quiet my day job since I have never had one have always been self employed so I am aware of the pitfalls of building a small business. Working at a large gym would not fit me at all they are contract mills number games . Gender has know bearing on good trainer or bad . Working with people is tricky sometimes it is about if you are, a good fit with them and vise versa. Listening and not judging are key. Eat like primal man. it really is all in the food . Nothing taste as good as skinny or in shape feels to me . Ok that is enough of my rambling.

    Thanks

    [Reply]
71. Mike OD on
    

    Mike – a good cert will be about $400 (not including liability insurance at $200 a year), $49.95 is probably not a good one. I recommend the NSCA one, they have a good focus on proper exercise movements.

    [Reply]
72. Sexy Cheese on
    

    Dude I totally agree! Its hard to get good advice when everyone is trying to sell something (time with a trainer, special diets, gym gadgets, supplements, and the list goes on) that doesn’t necessarily benefit you. This is great info tho. Keep it up!

    [Reply]
73. Allie on
    

    Hi Mike,
    I love the blog! About a week ago I started a plan of getting back in shape within the next 6 months or so to look really sharp for summer. I’ve always ranged between pretty good and great shape but right now I’m at the lower end of that spectrum, unfortunately! I work out in the mornings and have been eating a low carb diet of mostly lean proteins and vegetables, but I am really struggling through that morning cardio. What is the best time to incorporate some carbs (I was thinking plain oatmeal) into my day so I dont feel so lethargic during my workout? Should I add some protein powder to the oatmeal or is that just ridiculous? I’ve done it in the past with good results but I’d love advice from a professional. Thanks!

    [Reply]
74. Mike OD on
    

    Allie – It depends on the “intensity” of your “cardio”. Is it steady state? Interval based? Diet is important as well, as you may need an occasional day of reloading muscle glycogen (which can also have a positive effect on keeping your metabolism strong). You could also try the trick of a bit of coffee/expresso/tea before your workout, as caffeine can help to push the intensity of the workout (as long as you don’t have any issues with high blood pressure). Also are you waking up tired or just during the workouts? You could try adding some fruit during the day to replenish liver glycogen and fuel your energy for the next day. There are probably 10 different ways that can work…so don’t get caught up on finding a perfect one…just one that does work for you.

    [Reply]
75. Rachel on
    

    Mike, this is slightly off topic but it was brushed on in here so I thought I’d ask it.
    I never ever ever thought I’d see the day where I’d be using the silly weight machines to work certain muscle groups. I know most of these are useless, but do they serve any purpose? I recently broke my wrist and am in a cast up to my shoulder. My primary sport is o-lifting; right now, basically all I’m doing is squatting 3 days a week, conditioning once or twice with the varsity ski team, and playing a game of pick up soccer. I started using the machines in addition to the squatting, just to be able to work some of my upper body that I won’t be able to work without another arm. Is this ok, do you think? I’m still doing 1 armed snatches and cleans etc, but it sucks because I just can’t get that good satisfied feeling that i normally have after an olifting work out. I’m also trying to get stronger, hence the squatting 3 days a week. What do you think?

    [Reply]
76. Chris on
    

    Allie –

    have you ever experimented with forgoing grains completely? Not low carb per se, but no grain products.

    My g/f has poor insulin sensitivity and noticed a marked upswing in her energy levels when she experimented with dropping grains nearly completely.

    I’m sold as well I’ve cycled on and off eating them a number of times, I nearly always feel better (and perform better) when I’m getting all my carbs from fruit and veggies.

    [Reply]
77. Mike OD on
    

    Rachel – Injuries are something of course that you have to work around. Personally for any machine, my favorite is the standing pulley as you can do all sorts of presses and pulls with that all while…standing and involving the full body (as we work in movements, not muscles in isolation). Obviously you are using one arm, just make sure you aren’t overdeveloping the other in the process (not that it would happen too much), as you want muscle balance when back to training with 2 arms (hence you will probably do some one arm rehab work to get the strength back). Injuries will happen, and will teach us that anything usually is a slow and steady pace. Don’t rush it, get better and do what you can right now to keep your endurance and strength. Sounds like you are busy enough and just make sure you have a speedy recovery….as a person who has had several injuries and setbacks due to sports and exercise I know how frustrating it can be….but that also gave me a better focus on the overall lifestyle aspect of health and fitness as well. Hope the arm heals up quickly!

    [Reply]
78. Rachel on
    

    Mike,
    Yes it is EXTREMELY frustrating not having my right arm (especially since I’m right handed). I’m worried about putting on body fat, but I’m just hoping that by eating right and still staying active I won’t be set back too much.
    I haven’t tried the pulleys yet, but I should at some point. I’ve been doing a lot of one armed cleaning and pressing, though, and some OHS, plus lots of squatting and pistols, so I’m hoping I’ll be ok.

    [Reply]
79. Mike OD on
    

    Rachel – remember weight gain is mostly about calories, so square them away….drop the carbs if you are not working out as intensely and up some cardio if need be. There should be no reason to worry about weight gain, you just need to adjust your nutrition to reflect your activity level and performance needs.

    [Reply]
80. theoddbody on
    

    i love the anti-core comment, haha.
    “you think standing on a bosu will build your “core” ? try squatting or deadlifting a tonne of weight, that’ll build your core”
    heard that line somewhere, not sure where but I like it!

    [Reply]
81. Women and not lifting heavy, when will the myths FINALLY die. | Fitness Fail on
    [...] A lot of “pro trainers” at big box gyms don’t have any idea what they’re talking about. If you’re new to all this, having an experienced teacher is a great idea. However don’t assume that someone is experienced just because they hold a trainer card from somewhere. The IFLift has a great article about this.  [...]
82. GO HEALTHY GO FIT » Blog Archive » Eating Healthy Like Cam Gigandet on
    [...] read article that you should make your mantra when looking to gain a physique like Cam Gigandet (IF Life): “A basic workout with dialed in nutrition will give phenomenal [...]
83. Eating Healthy Like Cam Gigandet | GO HEALTHY GO FIT on
    [...] read article that you should make your mantra when looking to gain a physique like Cam Gigandet (IF Life): “A basic workout with dialed in nutrition will give phenomenal [...]
84. 10 tecken på att du har en dålig PT | CrossFit Nordic on
    [...] hittade en rolig lista på 10 tecken på att du behöver byta PT. Listan återfinns på http://www.theiflife.com. Jonna som skriver i bloggen CrossFitta har skrivit ett inlägg om vad Intermittent Fasting [...]
85. Diet & Weight Loss Reviews on
    

    Nice to see someone educating people on all of the worthless weight loss and exercise info out there. There are many trainers out there who know very little about proper dieting and exercise. Countless times I have schooled these people on simple things like correcting them on the name of the muscle that they got wrong. Don’t spew anatomy to me like an expert if you don’t know what you’re talking about.

    Great article just stumbled you.

    [Reply]
86. Karyn G. on
    

    This is so right on! Great article.

    [Reply]
87. jasmine on
    

    Yup, this article is very true. I loved reading it and will discuss with my trainer tomorrow about it. Cheers

    Regards,
    Jas
    http://techno-check.blogspot.com

    [Reply]
88. CARISASMIC on
    

    Well these articles are sooooo helpful and im now doing my own assessment of my personal trainer…he sucks he is the biggest loser ever….

    firstly…people are now leavin because he talks tooooo much/…its annnoying to the point you cant excercise and focus..

    he keeps raising his price,,,

    he is always on his blackberry reading mails…

    he is always leaving me on the threadmill for a long time while he stroll to foodcourt to grab coffee…

    he not advisin me on the food part….

    ANYONE KNOW OF THE LINE ADVANTAGE…NOW HE IS PROMOTING HIS LINE TO ALL HIS CLIENTS….AND IT DOESNT MAKE SENSE

    NO ONE IN THE GYM IS REALLY LOSING WEIGHT..

    I THINK THE GYM IS IN A HIGH CLASS AREA ..AND ITS LIKE A BOX….LIMITED CLIENTS..AND IT SMELLS
    AND HE DOESNT KEEP IT SANITARY

    HELP!!!!!!!

    [Reply]
89. Mike OD on
    

    Jasmine – hope you do go talk it over with your trainer….as sometimes they need a gentle reminder to start getting you results and focusing on what matters.

    Carismac – Sounds like it is time for you to get out and find another trainer. No reason to stick around right? Besides….if you are not getting results, then why stick around. There are still lots of good trainers out there, so don’t let one bad experience set you back. Make sure you tell whatever trainer you have that you will ONLY pay month to month (don’t get suckered into long term contracts) and at the end of every month you will base whether you “fire” or “re-hire” him on what results he got you. Give him some motivation to be at the top of his game! Good luck!

    [Reply]
90. Chris Byrne on
    

    Hey Mike,

    While I agree with pretty much everything you have said in your article , I think you are being a bit tough on the old core training. Granted, core equipment is a bit of an overkill and more than a little silly, but to say that lifting a weight above your head is the best way to develop core is a little misleading. The majority of people, these days, live a sedentary lifestyle and spend a great deal of time sitting on their bums with poor posture. Add in some excess body fat, and you have all sorts of joint mobility and stability problems that will not be cured by weight training, and can potentially be exacerbated by it. People in this position need to be assessed by a qualified physiotherapist to determine where their weaknesses lie and then be given corrective bodyweight exercises of increasing difficulty to ensure correct functionality, thus enabling them to then proceed with resistance training. While it is fun to laugh at hardcore ‘core’ people (pardon the pun) who focus far too much on it, there are plenty of people out there who don’t have the shoulder stability to even attempt lifting anything above their heads. Heck, I have seen people who lack the hip stability to even be walking on treadmills!
    I read an interesting article about gymnasts recently, where the former English Olympic Gymnastics coach said that it was quite normal for a male gymnast who had never lifted a weight in his life to be able to bench press more than twice his bodyweight, first attempt. Core, anyone?

    [Reply]
91. FJ on
    

    Good article, should be a wakeup call for some dorky trainers. There is one aspect however that I don’t fully agree with.

    “Doing planks will cause enough stimulation”?? NOOO. I’ve been obsessed with getting an EIGHT pack for a while now… and I’m almost there. One of the BIGGEST “Ah-ha” moments Ive had is that you need to work those abs just like you’d work ANY OTHER MUSCLE YOU WANT TO GET BIG.

    That means resistance training, which means using ankle weights. If you’re not dying by 15 reps, you need to add more resistance. Try that out in the gym, then work the magic in the kitchen and let those abs free!

    Cheers.

    [Reply]
92. Alfie Moor on
    

    85%+ of Your Results Comes from What you Eat – you sure not 84%? Seriously, what does this even mean? OK, so it means “nutrition is important” but how can you say this, especially without knowing the goals of the “you” described?
    What do think is easier to emulate – the eating plan or the training plan of your favorite lifter/athlete whatever?
    It’s the training first. Train like Ronnie/Phelps/Coan/etc for a week and then tell me about the eating/training ration. Oh wait, you can’t train like them for a week? A day?

    [Reply]
93. Mike OD on
    

    Alfie – it’s not to discredit how important training is to one’s goal, but many spend too much time in the gym and not enough time focusing on what they eat….and that is important whether you want to lose fat or gain muscle (without…*cough* help). Most people can’t eat like those people either….at 6000+ cal a day. Put a bodybuilder (natural) on a 2000 cal diet and see how well he trains and grows.

    [Reply]
94. Alfie Moor on
    

    You’re still off base on this. People do spend too much time in the gym, but not relative to eating – too much time doing stupid stuff relative to productive stuff.

    Look at your point # 6. “most all the results (sic)”

    Claiming 85% of my goal’s success comes from nutrition is meaningless, but it’s the seriousness you attach to this faux scientific declaration that really makes it bs.

    [Reply]
95. Mike OD on
    

    Alfie – you are entitled to your opinion, we all have them. When I work with clients they tend to spend a majority of their daily lives and time more focused on eating…rather than how to workout 3x a week. That’s just where I am coming from as far as relevance, importance and time spent. Fitness is important but a smaller role in the overall picture based on those set of parameters. I say it with seriousness because I take my goal of trying to help people very seriously. Peace.

    [Reply]
96. John on
    

    Really when you look at what MRE’s are designed to be they are really really good. The Army spent a lot of money testing different combinations of macro nutrients and calorie amounts to come up with the best combination they could. Sure they are made from ingredients that are grossly over refined, not organic and have too many perseravtives and such in them but that is true of almost anything that has to be pre-packaged and have a good shelf life. When they where designed they took into account that many soldiers in War time might only be able to eat once a day maybe twice a day on some days. This is why they put so many extra fat’s and in them and made them high in calorie content. They did not design them around them being eaten three times a day and longterm health was not their goal either. The goal was to provide enough macro netrients to keep their solder’s on the move and fighting in a pre-packaged container that required little to keep it good and little to prep it for consumption. My Father was in the Army for over 20 year’s and I say all of the MRE experiments that came along until they reached where they are today and ate many of them myself. My Dad was eating C-Rations and K-Rations that where left over from WWII and Koeran War inthe 1970’s and 1980’s and many of them where dreadful and you needed a P-38 can opener to get them open etc……So let us not give the MRE a bad rap since it is great for what it was designed to do.

    The food at the mess hall level when in Garison is some of the finest food you can hope to eat depending on the guy in charge of the kitchen!!! Few soldiers ever get to eat 3 meals a day even in peace time and in garison so it is not like they are eating themselfs to death at least not if they are Infrantry. Short term fasting for a few days at a time in a field environment is fairly normal as is reduced food intake to make your rations last longer on long missions with no resupply and it is one of the positives in my mind.

    [Reply]

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