Personal Training 101

Going over the best bang for your buck exercises you can do in the gym, the legendary 7 compound lifts.

Please wear deodorant.

Covering the basics on how to become a personal trainer. Starting from certification, to getting your first job and client. 

The Six Essential Reads for Anyone Looking to Radically Improve their lives

A couple of mistakes I often saw during my time as a Master Trainer at La Fitness and how to guide the changes towards your new healthier lifestyle.

Briefly touch up on three different sets of questions to help guide your career, as well as that of your clients. 

Couple of easy tips I used to lose over 100 pounds that can help you start on your fitness journey today!

Easiest way to make sure you keep seeing gains with your training

Going over the top 6 supplements EVERYONE should be on. And some to avoid as well. 





Citations

Factors that influence basic metabolic rate

1. Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.

Optimum Protein Consumption for fat loss, muscle building, general health

1. Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. PMID: 31482093; PMCID: PMC6710320.

2. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults British Journal of Sports Medicine 2018;52:376-384.

3. Slater G, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. J Sports Sci. 2011;29 Suppl 1:S67-77. doi: 10.1080/02640414.2011.574722. Epub 2011 Jun 12. PMID: 21660839.

How to calculate calories burnt doing anything

1. Calorie Burners: Activities that turn up the heat. American Council on Exercise.  Li SSW, Chan OHT, Ng TY, et al. Gender Differences in Energy Expenditure During Walking With Backpack and Double-Pack Loads. Hum Factors. 2018;:18720818799190. doi:10.1177/0018720818799190

2. Chang CH, Lin KC, Ho CS, Huang CC. Accuracy of the energy expenditure during uphill exercise measured by the Waist-worn ActiGraph. J Exerc Sci Fit. 2019;17(2):62-66. doi:10.1016/j.jesf.2019.01.003

3. Champagne CM, Broyles ST, Moran LD, et al. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011;111(12):1826-35. doi:10.1016/j.jada.2011.09.014

How to build muscle; the science behind progressive overload

Schoenfeld, Brad J The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training, Journal of Strength and Conditioning Research: October 2010 - Volume 24 - Issue 10 - p 2857-2872  doi: 10.1519/JSC.0b013e3181e840f3 

Impact of sleep on hormones, metabolism, and body functions

1) ·  1. Ogilvie, R. P., & Patel, S. R. (2017). The epidemiology of sleep and obesity. Sleep health, 3(5), 383–388. https://doi.org/10.1016/j.sleh.2017.07.013

2) ·  2. Flegal, K. M., Kruszon-Moran, D., Carroll, M. D., Fryar, C. D., & Ogden, C. L. (2016). Trends in Obesity Among Adults in the United States, 2005 to 2014. JAMA, 315(21), 2284–2291.https://doi.org/10.1001/jama.2016.6458 

3) ·  3. Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of internal medicine, 141(11), 846–850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008 

I go into depth about the two future routes a personal trainer can take in their career, following the Covid 19 Pandemic, and mass exodus from Commercial Gyms.