EnTrends

Almost everyone has been on a diet or
belonged to a health club at one time or
another. So, why is it, according to
Frederick C. Hatfield Ph.D., that people
are failing to realize their fitness goals at a
rate of 80%? Deciding to get in shape is
definitely the first step; however, the road
to fitness is fraught with potholes and
detours. Enthusiasm is great, but it will
only get you to the gym. From this point,
knowledge or professional guidance will
be necessary to transcend the 80% who
take the wrong road.

First of all, let's establish why we are
starting a fitness regimen. Longevity?
...Usually not. Greater ease moving
furniture?... Doubtful. When asked why
they want to start exercising, my cients
have invariably and euphemistically
answered "I want to feel better," which is
a roundabout way of saying they want to
look better. Although there are many
factors that determine feelings of self
worth, without a doubt, looking good is
synonymous with feeling good. Most
people's fitness training goals are
cosmetic, and that's O.K.! This
psychosocial phenomenon may seem
primal and antiquated but it is however,
real. It's not politically correct to suggest
that looking "hot" is the best reason to
exercise, but the benefits of exercise are
irrefutable and the drawbacks of dubious
exercise motivations are innocuous.

There are four basic excuses I come
across that can sabotage an intent to get
fit. In a world where time is money, it has
become en vogue to say "I don't have the
time." Time is budgeted by priority. We
find time to perform tasks that we see a
consequence of not performing. People
find time to shower, brush their teeth,
blow dry their hair and put on their make-
up because the consequence of avoiding
these daily activities outweighs the
convenience of not doing them. Out of
168 hours in a week, I find it hard to
believe someone cannot budget 3 hours
to his or her health.

The second excuse which I also give little
credence to is: "Well, I'll see how I like it."
If you are walking into a gym with this
attitude you will have no problem finding
a reason that good health is not for you.
These people can usually be spotted by
their skepticism regarding the contract
that the gym requires for membership.
With them I wonder "When you're
getting into the best shape youšve ever
been in, how long did you plan on
maintaining it...just a few months?"

Fitness is a lifestyle, and not accepting
that, or thinking it's just something you
are trying on for size is a recipe for failure.
Money can present minor challenges,
however, there is always some way to
exercise. For twenty to forty dollars a
month, you can train in most commercial
gyms. If a monthly gym payment is not
realistic, you can purchase enough
weights to do the trick for about a
hundred dollars. As well, for about thirty
dollars you can purchase a Swiss ball,
which opens the door to scores of
exercises.

Finally, the excuse that doesn't have a
simple answer "I have to think this over
with my husband/wife." I'm no
suggesting that you disregard the
conditions of your relationship; however,
it is terribly unfortunate to contend with
someone who has a justifiable interest in
the rest of your life and does not have the
foresight to value and invest in your
health.

Many new fitness enthusiasts climb over
all the psychological obstacles only to be
discouraged by minimal results stemming
from physiological and biomechanical
intricacies never introduced to them. The
best approach for a beginner is to hire a
competent personal trainer. Deciding to
implement a personal trainer for superior
and lasting results is the first step; now,
what criteria will you base your selection
of a particular trainer on? You are hiring
the trainer. Ask of him or her the same you
would of any employee of yours. Have
them provide a resume. Evaluate their
education, experience, and certifications.
Make sure they provide references and
contact them. See if they have testimonials
from previous clients.

Interview them: do they have philosophies
or a scientific explanation for the services
they can provide you? Don't assume your
trainer is supposed to be a Marine drill
instructor, tasked with making your life a
living hell. If you don't genuinely like your
trainer, things probably wonšt work out.
Don't use these guidelines as a yea or nay
checklist but as a system to take in the big
picture and make an informed decision.
Experienced trainers have observed
exercises performed more times in a few
years than most people could ever see in a
lifetime.

Without a personal trainer laying
the Biomechanical foundation you are
likely to make a variety of mistakes ranging
from spending ten sets on an abduction
machine trying to slim the outer thigh, in
reality, working the gluteus medius (an
unnoticeable muscle in the butt, about the
size of a biscuit!) to performing a set of
bench presses, lowering the bar to a
different point on the chest with each
repetition exhausting few muscles
sufficiently. Not only will a stronger
foundation be laid by learning proper
exercise function, but a good trainer can
sense when minor or major changes in
frequency, intensity, duration, and
selection of exercise need to be instituted

Body composition and Basal Metabolic
Rate (the amount of calories we burn
hourly at rest) is greatly dependent on the
amount of muscle we possess. Whether
you desire bulk, mass, or just tone you
seek the same thing larger muscles. The
qualities of muscle, i.e. shape and density,
are predetermined by your parents. Your
only option is size. An inspiring trainer
can convey the message to those who lack
the desire to become competitive
bodybuilders, that they will not become
mass monsters like Mr. Olympia, Ronnie
Coleman, by accident. Increasing muscle
mass will however raise their basil
metabolic rate, facilitating decreased body-
fat levels.

Training for an increase in muscle is not
exactly simple; it integrates a variety of
laws, principals, and general truths too
detailed for many people, who often have
lives too busy to commit to learning all of
them. A trainer can be implemented to
assess a client and develop programs
respecting philosophies such as The
Weider Principles as outlined by Joe
Weider, founder of Muscle & Fitness
magazine, or the four Laws of Strength
popularized by Dr. Tudor Bompa.

The Weider Principles state
generalizations such as The Overload
Principle which states that in order to gain
in strength, size, or endurance from
training, you must exercise against
resistance greater than that normally
encountered. Dr. Bompa devised a

training chronology starting with law #1
simply stating, before you develop
muscle, develop joint flexibility. Without
an experienced trainer one can easily skip
phases in Bompa's or Weiders's

progressions leading to likely injuries, or
limited progress.

In accordance with the myth that
cardiovascular training has the greatest
impact on body composition or more
specifically fat loss, new fitness
enthusiasts imitate a diet most appropriate
for distance runners. A trainer, certified
by a credible organization will possess the
knowledge to personalize a diet for a
client, unlikely to be as high in processed
carbohydrates or low in fat as we have
grown to accept as healthy.

A good trainer can clarify the difference
between dietary fat and fattening. Often
dieters replace calories from fat,
dispensing with oils, peanut butter, and
their favorite meats, only to exchange
those calories for high glycemic index
carbohydrates which raise blood sugar
levels quickly; therefore raising insulin
levels which are culpable for fat storage. It
would not be unusual for an attentive
trainer to suggest replacing a fat-free
pasta, and French bread dinner, with a
baked chicken and broccoli dinner for a
client emphasizing fat loss, after
evaluating and consulting with their
client.

The approach you take to challenges
compromising your program is vital. If
you haven't learned to prioritize your
training and nutrition, do so. This doesn't
mean that training is number one and that
you have to drink protein shakes three
times a day, seven days a week. It means
you know just when to schedule training
and how many days a week you eat right.

For example, if your son just broke his
finger playing basketball, you will
obviously be passing on this workout and
picking it back up tomorrow. If the
neighbors invite you over for dinner, tell
them "I have to go to the gym, maybe
another night" (this is also a great excuse
if you didnšt feel like visiting them
anyway). When youšre dining out, make
sure they prepare your food so you can
stay within the confines of your diet. If
your friends call you a health nut, so
what! You are.

Finally, arm yourself with all the
knowledge you can, and integrate a
support team, including your trainer,
health care professionals, training partner,
and significant other. This will get you off
on the right foot.

About the author: Joe Senate, MSS is the
Director of Education & Technical
Support for the International Sports
Sciences Association. He is currently a
nationally ranked athlete and has
authored several published articles on the
topics of strength and fitness. Joe Senate
is available for consultation and can be
reached at http://www.freetrainer.com