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I'm a trained Fitness Instructor, any questions on exercise or simple nutrition? :)

5'11, 190lbs, very lazy.

I have no access to gym neither do I have anything at my house except a staircase, although I can go outside and run, and do situps (I can't really do more than 2-3 pushups..)

Any tips on what I should do to flatten myself up?
 
pojoman said:
5'11, 190lbs, very lazy.

I have no access to gym neither do I have anything at my house except a staircase, although I can go outside and run, and do situps (I can't really do more than 2-3 pushups..)

Any tips on what I should do to flatten myself up?
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That's a bit of a tough one. You should keep trying with the situps and pushups...if you can do 2 - 3 then you are at least achieving something. Even if you have to do 2 or three, take a short break and try again. You can only improve this way.

Running definitely helps, although if you havent done it in a while, don't go nuts straight away, you will only injure yourself. Even if you have time to start walking a bit more...do a lap around a couple of blocks. Then if you have time you can walk further, if not, you can start to jog.

The main thing is, you must do something. Anything is better than sedentary.

If you work or go to uni, park further away and make up the distance with your feet, take the stairs instead of the lift.

I have to enter work on the bottom floor of the building, but I park up the top every day, so I have to climb back up there in order to get home. Little things like this add up a lot.
 
How should I improve my upper body? I'm around 6 feet tall, but I'm like 130-135 lbs. I eat meat at least twice a day so I know I'm getting the right ammount of protien.
 
Strength training. Be careful to include enough carbs in your diet as well. What's the point of lifting something if you don't have the energy to reach your full potential and work the muscle completely? You won't get anywhere.

Good luck.
 
I am sorry, but being a fitness instructor means nothing. Getting one of those certificates is dead easy and proves nothing. In Russia, to be a fitness coach, you have to c&j 140 kilos and snatch 120k minimum (amongst other things). Do you even know what those exercises are? Do you even know what fitness means? Can you prepare a yearly training cycle for a 100 meter sprinter? Or make an olympic lifter peak for a bi-annual competition? I will make it easy for you, do you know the implications of overtraining and how to recognize it?

Just to let people know that being a fitness instructor proves jack poo. It is very easy to get one of those certificates, and most fitness instructors are a joke. They only know how to get people to use gyms and sell hopes.

And I say this frome experience, having been a fitness instructor for two years.
 
well, im about 5'10, and 190lbs, and im weak as fuck.

im trying to got to they gym consitantly with 4 days a week. my plan was:

day1: biceps/foramrs
day2: back/triceps
day3: chest/shoulders
day4: legs

i just need a good tricep workout. and i find when i do my back i end up using my biceps to much, so any good exercises for my back would help.

im doing 4 exercises or each group, as well as cardio.

so any tips, comments or anything would be appriciated.
 
Roy said:
I am sorry, but being a fitness instructor means nothing. Getting one of those certificates is dead easy and proves nothing. In Russia, to be a fitness coach, you have to c&j 140 kilos and snatch 120k minimum (amongst other things). Do you even know what those exercises are? Do you even know what fitness means? Can you prepare a yearly training cycle for a 100 meter sprinter? Or make an olympic lifter peak for a bi-annual competition? I will make it easy for you, do you know the implications of overtraining and how to recognize it?

Just to let people know that being a fitness instructor proves jack poo. It is very easy to get one of those certificates, and most fitness instructors are a joke. They only know how to get people to use gyms and sell hopes.

And I say this frome experience, having been a fitness instructor for two years.
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I think its unfair to start defaming someone you barley even know. They're trying to help spread information and healthy conversation in this forum, just because you feel negativley about the position doesn't mean the original post has any less collateral or credability.

So far this thread has been nothing but helpful.
 
Tranquil Soul said:
I Strongly disagree.

If you are doing three sets of 8 of compound exercises (back, chest, legs), and at a weight that is sufficient to make you fail on the last couple of reps, 3 times a week, your body is constantly repairing muscle in a big way. This gives a large boost to your metabolism. It can take 4 days to repair one muscle group if you train properly.

I would go so far as to argue that for people starting out with fat loss, it's the way to go, as opposed to cardio. The other benefit you reap from it is increased musclemass, thus again boosting the metabolism.
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I agree with weight training actually helping to increase metabolism...no doubt about it. As for me I try to do both consistently....Cardo 5x a week, upper body weight training 3x a week. Before or after it honestly does not matter...but I usually do my weights AFTER a good cardio workout. Ooooh boy does that feel good.
 
i have a question, how long until i can do more than 3 minutes on my new elliptical?! may seem like a silly question, but i am serious

i can go an hour on a treadmill no problem but this is really difficult, and i don't want to be discouraged. am i better off getting on and off a lot throughout the day doing just a few minutes here and there, or do i really need to push myself till i can't do anymore, and gradually build up my stamina? adding a minute or so every day.

am i getting a benefit by using it such a short time many times throughout the day, or do you really need to reach your target heart rate to make it effective??
 
Your better off exercising longer if possible,even if you have to keep it on the lowest level.Doing it in three minute intervals does'nt allow you to reach or stay in what they call your 'beneficial range'.But seriously,i'm not making fun or anything but I get on a Crosstrainer/eliptical machine almost everyday and if you can't last anymore than three minutes you might wanna see a doctor.You could have some heart or pulmonary problem.Or your just being lazy.Put it on a lower level and tough it out for 10 mins,then the next day 15 mins and so on until you reach your desired time.
 
this one doesn't have settings, i bought a cheaper one, didn't want to spend a grand until i knew i would use it a lot. and the resistance is reallllly tough, the floor model wasn't this hard :(
 
Roy said:
I am sorry, but being a fitness instructor means nothing. Getting one of those certificates is dead easy and proves nothing. In Russia, to be a fitness coach, you have to c&j 140 kilos and snatch 120k minimum (amongst other things). Do you even know what those exercises are? Do you even know what fitness means? Can you prepare a yearly training cycle for a 100 meter sprinter? Or make an olympic lifter peak for a bi-annual competition? I will make it easy for you, do you know the implications of overtraining and how to recognize it?

Just to let people know that being a fitness instructor proves jack poo. It is very easy to get one of those certificates, and most fitness instructors are a joke. They only know how to get people to use gyms and sell hopes.

And I say this frome experience, having been a fitness instructor for two years.
Click to expand...


I agree. I'm well beyond the point of being a trainer, but I can't pay 600 bucks to become certified.

I do like the principal of trying to help other people with this kind of thing though. It's just that I've seen a lot of questions so far that had better answers.
 
DarthMom said:
i have a question, how long until i can do more than 3 minutes on my new elliptical?! may seem like a silly question, but i am serious

i can go an hour on a treadmill no problem but this is really difficult, and i don't want to be discouraged. am i better off getting on and off a lot throughout the day doing just a few minutes here and there, or do i really need to push myself till i can't do anymore, and gradually build up my stamina? adding a minute or so every day.

am i getting a benefit by using it such a short time many times throughout the day, or do you really need to reach your target heart rate to make it effective??
Click to expand...

If you can go so long on a treadmill, you should be able to go farther on the eliptical. You have to keep in mind how powerful your mind is when starting new resisted movements. You mind is always the first thing to adapt to new movements, it's not that you don't have the stamina, it's just that your cns hasn't caught up yet.
 
I do all three sets of all my exercises to failure (Usually 8 to 10 reps each). I can get the most weight on the first set (usually 10 reps) then usually only 6 or 7 on the next set if I keep the weight the same.

Should I keep the weight the same for all three and only go to failure on the last set (meaning a lower weight if I want to get 10 reps a set), or go to failure on all sets and decrease the weight per set as needed to maintain 8 or so reps?
 
Try switching it up.Meaning do a couple of light,high-rep sets and then do a couple of heavy 6-8 rep sets.Also start concentrating on your negatives more.Take at least 3-4 seconds to lower the weight on curls,bench,etc..Also something else I do on excercises like bench and squats is do as many reps as I can til failure,rack the weight and rest for 8-10 seconds,then have a spotter help me get out 3 or 4 more.
 
so is whey protein more effective before or after workout? or does it not really matter?
 
After is better actually. Immediately after working out your body is basically acting like a sponge for nutrients. I generally try to take all my vitamins, creatine, glutamine, protein, and about 3k cals worth of food within 2 hours of working out. Along with a lot of water.
 
good shit, thanks for the response.

i have another question..
when i do like pull down for the tricep and occasionally bench press, my left elbow makes like a click.. i guess it could be that im double jointed or some shit, but its happened for a while... anyways, is there a way i can get it to stop clicking? im not sure if its bad for the joint but it's kind of annoying. maybe i could tie something around it in a certain way to prevent the clickin while im trying to pump on some iron?
 
well first of all, triceps are generally a pushdown exercise (shouldn't be pulling with your tris) but I'm not sure what the clicking is about to be honest... is it painful?
 
haha ya thats what i meant pull down.. no the clicking isnt painful, just kinda wierd..
 
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