24 Hour Fitness

Weight Training Tips

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Weight training properly is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train properly, it is critical that you learn these five weight training tips before you even step foot in the gym.

1. Write down a realistic short term and long term goal.

2. Make a commitment to stick to one program for at least 12 weeks.

3. Educate yourself prior to starting.

4. Hire a trainer to teach you proper technique.

5. Focus on gradual progress.

Weight Training Tip # 1: Goal Setting

Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men's Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week.

Weight Training Tip # 2: Commitment

The only reason you will fail is if you are not really committed to your goals. Do your homework and find a weight training program ideal for your specific goals and situation. Study the program fully prior to listening. Comprehend each detail of the program and if you do not, contact the author of the program to ensure you have no excuse to misunderstand or perform the exercise incorrectly. After you chosen a program, take responsibility for your decision and follow it to it's full completion. Do not try it out for three weeks and than say, "It's not working …" and try another program. This will create a failures attitude and begin the deadly bad habit of program hopping.

Weight Training Tip # 3: Education

How much do you really know about building muscle? Let's put it this way, if you had to teach someone else how to transform their body in the next twelve weeks, could you help them? Never mind, could you transform your body in the next twelve weeks? If not, you probably do not know enough about how your body works from a training, nutrition and recovery stand point. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.

Weight Training Tip # 4: Proper Technique

You would not try and drill your teeth? You would not try and do your own taxes? You would not try and fix your own car? Assuming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach yourself proper weight training technique? It boggles my mind why so many people across North America sign up for a gym membership and jeopardize the health of their tendons, ligaments and joints with the attitude of "I … Read More

24 Hour Fitness

Weight Loss – A Self Help Project

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Weight loss as a self help or self improvement project. The thought process is between the two are very similar. A person decides that something needs to be changed, identifies the reason for the change and finds a way to make the change.

The reason for the change is usually the driving force that determines the level of commitment to achieving the change. It does not matter whether the change is weight loss or any other type of self improvement. If a person is not committed to the project and does not follow a program to achieve his or her goals, any gain will be short lived.

So, what do you need to do if you are thinking about a weight loss program?

1. Think about the reason you believe you need to lose weight. There are as many reasons as there are people in weight loss programs. It could be a cosmetic reason (you want to look better on the beach) or health reason (you need to try to control your blood pressure or reduce your chloestorol). There is to be a reason that makes you willing to work for a long-changing change.

2. Realize that permanent weight loss requires some king of lifestyle change. At a minimum, you may have to change your diet and / or eating habits. You can not expect permanent loss if you use a program to achieve your weight loss goals and then go back to your old habits. Your old habits are what got you here in the first place. Keep the new habits that helped you get the benefits you wanted.

3. Establish some kind of plan. Your goals may be reached with a change in your diet or eating habits. Many times, it is not what you eat, but how much you eat that makes a difference in the amount of weight you carry around. The old saying "You are what you eat" has some bearing on your weight. If your weight loss is more significant, you may have to include some kind of exercise in your program. The metabolism must be changed to achieve real and permanent weight loss. If you want to make significant changes in your appearance, you should consult with your doctor and find out if there are any underlying medical conditions that would change the plan.

Weight loss is a billion dollar business. There are many, many commercial plans available and many websites that are devoted to helping people lose weight. You can not watch television without seeing some celebrity pushing this plan or that plan. They all encourage a lifestyle change in habits and they all work. They all include diet (sometimes you have to buy the food from the plan) and they should include some form of exercise to strengthen and tone the muscles. You can not get six-pack abs just by dieting. It takes hard and consistent work. If you can afford a commercial program, this might be the way to go. … Read More

24 Hour Fitness

Personal Trainers – Get in Shape For New Certification Regulations

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The rewards of a career in personal training are clear: Personal fitness trainers have the opportunity to directly help people improve their health and fitness. Consumers across the country are increasingly seeking out trustworthy professionals for responsible and up-to-date advice on exercise, weight loss and maintaining a healthy lifestyle.

A little less clear is the multitude of recent proposed changes in legislation that could affect those interested in personal trainer certification. If you're considering a career in personal training or a related field, staying abreast of personal trainer certification requirements is a critical aspect of delivering responsible care to clients.

Why change the laws regulating personal trainer certification?

A series of lawsuits in which personal trainers were accused of dangerous Negligence may have prompted the move towards greater regulation of personal trainer certification. One of the most reportedly reported cases was in 2002, when a New York woman suffered a stroke and later died, allegedly due to complications from dietary supplements that were recommended by an inadequately qualified personal trainer. Other personal injury laws against trainers soon followed.

In 2007, some of those trainers fought back, filing a lawsuit of their own against a certification agency that, the trainers said, provided insufficient instruction. The class action suit, which took place in California, shows how personal trainers and fitness professionals have taken a leading role in improving regulation within the personal training industry.

What changes are taking place that affect personal trainers?

As early as 2003, the National Board of Fitness Examiners (NBFE) was founded to promote nationwide industry standards for personal trainer certification. Among the proposed changes advocated by the NBFE are more consistent standards for certification as well as improved regulation of the accreditation of certifying agencies, to help ensure the health and safety of consumers.

However, state Governments have also entered the fray, with New Jersey, Maryland, Georgia, the District of Columbia, Louisiana, and, most recently, California and Massachusetts, proposing legislation that would regulate the certification of personal trainers and possibly even require licensing of trainers. One prominent industry group, the International Health, Racquet and Sportsclub Association (IHRSA), has consistently lobbied against such legislation, citing the efforts of the NBFE and a multitude of other organizations to regulate the accreditation of certification providers without requiring a license.

While the NBFE itself maintains a neutral position about licensing, they stress the importance of creating nationwide standards, including a standardized exam for personal trainers that would make the licensing process consistent from state to state, rather than creating new and different legislation and licensing procedures for each state.

Have any laws been passed that change the requirements for personal trainers?

Thus far, only one of the bills introduced has yet passed into law: a Louisiana bill requiring licensing of exercise physiologists. According to Stuart Goldman, Managing Editor of Club Industry's Fitness Business Pro, as of May 1, 2009, the Massachusetts bill was in committee, the New Jersey and District of Columbia bills were pending, and the Maryland and Georgia bills … Read More