Personal Training 2.0 – The One with the Beard

My gym was offering a free hour session with the Personal Trainer, Beard Guy. So of course I decided to take him up on that. I had a chat with him last week and we discussed diet, slow burning carbs vs fast burning carbs, as well as my main goals (weight loss, stamina, strength). I always feel really akward talking to someone I dont know about stuff like this, especially on a one to one basis sat in an office. Akward. I was worried that I wasn’t coming across very well or expressing myself. Ohwell. He seemed to have enough to go on for our active session though so maybe it was ok…

Last night we did the active part of the session, and boy do I feel an ache this morning. A good kind of ache though, not too much, but enough to feel like I worked hard. We went through some weight lifting – BG explaining what would be better for goal 1 (weight loss) as opposed to going heavy, building strength and subsequently putting weight on. Less weight +more reps = fat burn and strength building.

We went through some supersets, which I haven’t really done before. Those were interesting…a bit difficult, but good.

Interval training on the cardio machines was discussed, it is more effective than long, slow training and keeps your body burning energy for 24h afterwards when at rest. Always a bonus, amiright?

My form during the movements was good, no major problems there. Yay me. And Scott for teaching me correctly…

Here’s the plan:
P.S. this plan was developed specifically for me and my abilities, please consult a PT if you want to do something similar.

Warm up:
Treadmill on 1% incline
5 mins, increase speed each min, last min should be a jog

Kinetic stretches – movements that stretch while moving.
Swing arms across body
Roll neck around
Circle hips
Knees up and across
Kick legs back
Etc

Weights:
Squats with barbell:
Warm up with bar first – 12 reps, fast
5-10kg – 6 x 12 reps – fast
This is optional, take out to stay within an hour workout

Deadlifts:
5kg – 6 x 15 reps – fast

Squat to shoulder press:
5kg (dbells-2.5 per side) – 45 second intervals

Calisthenics:
Spiderman crunch / mountain climbers:
Alternate between the two – fast

Supersets:
Chest press 21kg / Bicep curl 16.5kg
3 x 10 / 10 reps

Ab crunch machine 20kg / under and over 4kg (medicine ball or dumbell)
5 x 15 / 15 reps

Cardio:
Intervals:
Treadmill or cross trainer
20 mins if possible, 10 mins minimum

Warm down:
Treadmill on 10% incline, 5.0 speed
5 mins
Bring incline and speed down each minute

Static stretches

Voilà! My plan. BG said it’s more of an advanced plan as I wasn’t afraid to try things and do the weights, so no need to start with the bar and build confidence. Which is good. I think having a PT would definitley benefit me, BG kept me focused and I worked harder because someone was there to push me. This month I’m mapping out my finances for next year, I’m hoping I can squeeze in some PT sessions…

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Personal Training Session

My gym membership came with an unexpected bonus – a free personal training session. Yay

I had this today, after work. felt a bit awkward about it, but she did a lot of good stuff with me, and we looked at how much I could lift on the different free weights and resistance machines. We did some cardio as well, and improving stamina. (She got me to jog on the treadmill, and I was already pretty wiped from all of the other things we had done!). The session was more to look at what I want to improve and what exercises/machines would achieve that.

OK, so I cant remember everything we did…but I’ve listed what I can remember!

  • Warm up: 5 mins on the cross-trainer, on level 5 (this can be whatever resistance you are comfortable with, something that isn’t too strenuous, but you can feel)
  • Stretches! VERY important of course. stretch everything from head to toe, and why not throw in some yoga poses!
  • Cable Pull downs, 6.5kg, 8-10 x 3 (I don’t know the correct terms for these, so forgive me if I am wrong!)
  • Cable row, 9kg, 8-10 x 3.
  • Free weights: Leg Press, 10kg each side, 8-10 x 3
  • Free weights: Chest Press, 5kg each side, 8-10 x3
  • Swiss ball squats: 4kg, squat and hold for 10 seconds x 3
  • Walking lunges: 3kg, lunge across studio and back 3-4 times
  • Resistance machines: Abs, 10kg 8-10 x 3
  • Resistance machines: Triceps (pushing away action. Elbows rest on pad, arms push away) approx. 5-7.5kg
  • Resistance machines: Leg lift (sat down, ankles hooked under roll cushion, lift legs) approx 10kg
  • Resistance machine: Backwards leg lift (laid down on front, ankles hooked under roll cushion, lift legs) approx 10kg
  • The Plank… 3 x 10 second intervals. Increase this as you get better!
  • Treadmill: 8.5% incline, 4.5mph; a brisk walk up an incline. After 5 mins or so, switch to 0% incline, and a jogging speed. I was on 6.5mph. This was a very light jog, and I was knackered! ran for about 3-4mins before stopping. (I got a stitch and needed water. No water bottle! Have been instructed to bring bottle next time)

After this, we had a chat about nutrition and she gave me some info on this with meal plan suggestions. We didn’t do the whole workout today, I did minimum 1 set of each, but the whole shebang on the squats, lunges and plank. The idea of this plan is to increase the reps to 15-20, and increase the weights being lifted. This will up both endurance and strength. It’s a flexible plan, for example I don’t have to do all of my sets at once, I could machine jump and do the next set after a different set. I like it. It’s encouraged me to use more of the machines and to get more involved in pushing myself to improve the weight I’m lifting.

I have a feeling I may end up a lifting loony like my bestest bud, RoanRider . Maybe. Maybe not. 

I have another session booked with my PT in the beginning of February. This one is not free, however I am going to give it a go to see if I feel it’s worth sticking with a PT, or going it alone (with some help from the internet…)

Happy Wednesday!

30DS

I haven’t been doing the 30 day shred consecutively, however I am still doing it. No matter how tired I am thanks to my new personal trainer.

Just completed my day 3, and I am glad I did it today despite being tired. 

Only a week until my holiday, and I have 8 pounds to lose still. It’s possible, but I’m not sure I’ll be able to make it! 

I need to be stricter with my food choices, I’m fine when at home, it’s just when I venture out into the big bad world! Keeping a food diary will help, because I will think about having to write up that I ate unhealthily before eating it.