Maximum results in half the time

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by Nick Christe, Mountainside Fitness

azfamily.com

Posted on May 26, 2010 at 9:01 AM

The number one concern I hear from those serious about making health and fitness a priority in their lives is the time it takes to put forth in order to be successful.  Being a personal trainer, my goal is to get you to yours in the shortest amount of time possible.  With that said, I think you’d be surprised to hear that it doesn’t take much more than three hours per week to make great gains in your fitness endeavor!

“Don’t burn yourself out!”
I call it the “January 1st mentality” when those who take part in a new gym membership, come New Years, decide to make health and fitness, priority number one.  What I see all too often is the typical person who hasn’t worked out in quite some time; take on too much too soon.  It’s not realistic for someone who hasn’t worked out in months or years even to come back to fitness six plus days of the week for multiple hours per day and expect that to be the norm for the rest of their lives.  30% of new January gym goers drop off in 30 days.  80% drop off in 8 weeks. 

“Don’t be a statistic!”
Believe me, as a trainer, I could put you on a treadmill for ten hours a day and I guarantee you’ll get to your goals fast!  Not too realistic for most.  Or how about I starve your body with a 500 calorie per day diet and not allow you to work out!  Don’t get me started…  So where do we draw the line? 

Over the years a lot has changed in the style of training that one should expect to receive when utilizing a personal trainer.  Thirty years ago, if you had a trainer, you got a bodybuilding trainer that trained you like a bodybuilder.  Fifteen years ago, we began to see functional and core training become very popular among the “average” person and trainer alike.  What both of these styles of personal training had in common was the length of the average personal training session.  One hour was standard up until recently.  What you’ll see now, regardless of training style, is that most sessions sold within the gyms are half hour sessions.  Once again, personal training has adapted to the demand that surrounds it.  The fitness goals of our nation have changed!  With obesity on the rise, most have body fat reduction goals.  With these new changes, so has the way we as trainers, train our clients.  In a half hour session, expect to do a lot of the same exercises that would be done in an hour but with little to no rest.  While one muscle is resting another is being challenged in what is called a “compound exercise.”  This enables the participant to maximize their resistance training while simultaneously turning the workout into a cardio session.  Killing two birds with one stone not to mention a half hour session being much more affordable than the former standard!  Below you’ll find common terminology we as trainers use on a daily basis along with actual workouts I hold my clients accountable to! 

Primary Movement
Any movement where it takes only one muscle to complete the exercise.  Example: Bicep Curl

Compound Movement
Any movement where it takes more than one muscle to complete the exercise.  Example: Row (Back and Biceps)

Compound Exercise
Two or more different exercises performed back to back with little to no rest.  Example: Push-ups followed by pull-ups.

Single Leg Step-Up
Start with one leg up on stable platform and hands on hips. Step up being sure to keep the back and shoulders in the upright position. 12 – 15 Repetitions. 3 – 5 Sets. Add an overhead dumbbell press to maximize time and results!

Overhead Dumbbell Press
Start with feet just outside shoulder width with knees slightly bent. Keeping the arms at a 90 degree angle press dumbbells overhead stopping just shy of elbow lockout. 12 – 15 Repetitions. 3 – 5 Sets. Add a bodyweight squat to maximize time and results!

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