Signed up w/ personal trainer...don't think the type of program she recommends is effective

Hello,

I just signed up with a personal trainer because I'd like to take my workouts to the next level and I feel I need that extra push, otherwise I won't do it on my own. I also want a new, more intense program. I want to lose maybe 5 lbs but my main goal is to build muscle and as a result be stronger and look ultra ''toned''.

My bf's friend used to be a personal trainer at my gym, but no longer works there. He pretty much told my bf that the trainer I signed up with isn't that great...He said that she will tell me to do a LOT of cardio (ex. min 40 mins/day) and will also create a split-day workout consisting of mostly machines, and not very heavy weights. Another girlfriend of mine asked her why she has to do so much cardio, as she used to only do 20 mins HITT w/ her previous trainer, and she responded that what he was telling her to do was designed for a man and not for a woman.

I thought the most effective way to build muscle and lose fat is to lift heavy, mostly free weights and do HITT (max 30 mins??)....

 I hope I didn't pay all this $ (I signed up for 10 sessions) for nothing!

What do you guys think? And what should I tell the trainer? My first session is today.

Thanks so much

Make sure the trainer understands your goals. Maybe bring in some articles that support what you are asking her for (I can suggest some if you don't have them already). If she insists on doing the cardio-centric workout she put your friend on, challenge her to explain why. Maybe you'll be able to educate her... and in the end, you could always try to get your money back if she refuses to train you for the goals you've set for yourself.

Original Post by amethystgirl:

Make sure the trainer understands your goals. Maybe bring in some articles that support what you are asking her for (I can suggest some if you don't have them already). If she insists on doing the cardio-centric workout she put your friend on, challenge her to explain why. Maybe you'll be able to educate her... and in the end, you could always try to get your money back if she refuses to train you for the goals you've set for yourself.

 Thanks amethystgirl. I will try to be as clear as possible about my goals. And I'll ask as many questions as possible! If you don't mind, I would really appreciate it if you can provide me with some articles. Thanks again!

Original Post by starbright222:

Hello,

I just signed up with a personal trainer because I'd like to take my workouts to the next level and I feel I need that extra push, otherwise I won't do it on my own. I also want a new, more intense program. I want to lose maybe 5 lbs but my main goal is to build muscle and as a result be stronger and look ultra ''toned''.

My bf's friend used to be a personal trainer at my gym, but no longer works there. He pretty much told my bf that the trainer I signed up with isn't that great...He said that she will tell me to do a LOT of cardio (ex. min 40 mins/day) and will also create a split-day workout consisting of mostly machines, and not very heavy weights. Another girlfriend of mine asked her why she has to do so much cardio, as she used to only do 20 mins HITT w/ her previous trainer, and she responded that what he was telling her to do was designed for a man and not for a woman.

I thought the most effective way to build muscle and lose fat is to lift heavy, mostly free weights and do HITT (max 30 mins??)....

 I hope I didn't pay all this $ (I signed up for 10 sessions) for nothing!

What do you guys think? And what should I tell the trainer? My first session is today.

Thanks so much

 

Actually, the best way to lose fat and gain muscle is to concentrate on one of those goals at a time since they are contradictory. Don't be so sure that weights and HIIT is some fat burning miracle workers and that longer cardio is irrelevant because that's just not true.

However, you do need to clearly define your goals and discuss the idea of higher intensity and heavier weights. If you are still not satisfied then find another trainer because it's your money and you vote with it. I would definitely get away from machines and a trainer with sexist views of exercise.

First, there's stumptuous.com's wealth of articles. Some favorites:

Lies in the Gym

Don't Fear the Free Weights

Strength without Size: How to get stronger without getting bulky

And then from Figure Athlete and/or Tnation (lots of articles get posted on both):

4 Things Your Girlfriend Should Know (2, 3, and 4 especially - the first one (about yoga) probably would be less important to show the trainer, since she probably isn't having you do yoga.)

Hierarchy of Fat Loss

And, if you've got it (or can get it from the library) you could bring in a copy of New Rules of Lifting for Women, which has a lot of the same info.

So I guess I should tell her this:

1) I want to lose body fat (a few lbs)

2) I then want to build muscle

3) I want to work with mostly free weights

4) I want to build strength and eventually lift heavy

5) I don't want to spend too much time doing cardio

Is this clear enough...can I say it in a better way? Am I missing anything?

It makes sense to me.

6) if you are unable or unwilling I will be training with someone else

starbright:

Muscle burns fat. When you get to the point of 5lbs or less it is important to have a good strength training routine. I would suggest either heavy weights (full body; don't just pick your bad spots bec. it doesn't work that way) or do interval training. You still need cardio, but not as much.

I got the best results from this.. and I lost 10 lbs (when really was only meaning to lose 5lbs). It really does work.. I work in fitness and still surprised that some trainers keep this concept that women shouldn't lift.. it's just not true when you are in maintenance or at a point where you need to tone.

Best of luck to you!!

Original Post by starbright222:

So I guess I should tell her this:

1) I want to lose body fat (a few lbs)

2) I then want to build muscle

3) I want to work with mostly free weights

4) I want to build strength and eventually lift heavy

5) I don't want to spend too much time doing cardio

Is this clear enough...can I say it in a better way? Am I missing anything?

 If you want to burn fat you will need cardio, lifting helps to burn fat but cardio IS KEY. People will debate that but nothing burns fat like cardio. I wouldn't even waste my time doing 30 min of cardio, I like to shoot for a 45-60 min cardio session, my body feels great after that kind of workout.

I do have to ask, are you going for a body building looking body? Because if you start to really limit your diet, and workout with "heavy" weights for a woman, you are going to start bulking up. So be careful with what your goals are vs. what you are actually doing.

Also when you hire a trainer, its a personal style. Some people will argue to do this and not that, others will say thats completely wrong. I would always "try out" a trainer and shop around for one that suits my needs before I would buy ten sessions. Good luck

Original Post by arusden96:

I do have to ask, are you going for a body building looking body? Because if you start to really limit your diet, and workout with "heavy" weights for a woman, you are going to start bulking up. So be careful with what your goals are vs. what you are actually doing.

Seriously? Seriously?

Original Post by amethystgirl:

Original Post by arusden96:

I do have to ask, are you going for a body building looking body? Because if you start to really limit your diet, and workout with "heavy" weights for a woman, you are going to start bulking up. So be careful with what your goals are vs. what you are actually doing.

Seriously? Seriously?

Ya, it's true, I know this girl who picked up a heavy weight once and she woke up the next day looking like the incredible hulk (except she wasn't green). 

Build Muscle? = you need more calories

Lose Weight? = you need less calories

Trying to do them both at the same time is extremely difficult...trust me..I tried.

Now.....I want to lose 7lbs of fat, so that would be... great diet and cardio. I won't touch a "heavy"weight until I'm ready to build muscle again.

there are racks of "Fitness Mags" that come out monthly with the newest, latest, greatest way to get shredded, etc., none of them actually discuss anything new. To get to the next level you have to do a program that challenges your body in ways it isn't already used to; a good trainer will assess you strengthes and weaknesses, put you on a program to improve the weaknesses and improve balance, keep you motivated, etc., so a "prepackaged program" isn't what you are paying for.  As others in this thread have advised, talk to the trainer, get an explanation of the rational behind the program.  I also think you have to believe that the program will work for you to make any progress  (unless you just have to put up with it, like in military boot camp, which is very effective in improving fitness and includes tons of light weight lifting like push-ups and frequent aerobics, like running for miles in boots and carrying a backpack)

kcmosam - what do you think would happen if you picked up a heavy weight while eating at a deficit?

Original Post by amethystgirl:

kcmosam - what do you think would happen if you picked up a heavy weight while eating at a deficit?

Total disruption of the space-time continuum?

Original Post by arusden96:

I do have to ask, are you going for a body building looking body? Because if you start to really limit your diet, and workout with "heavy" weights for a woman, you are going to start bulking up. So be careful with what your goals are vs. what you are actually doing.

 

Despite all our efforts the myths are alive and well here.

Original Post by amethystgirl:

kcmosam - what do you think would happen if you picked up a heavy weight while eating at a deficit?

 I think if your goal is to gain muscle then you should feed your muscles what they need in order to grow. I think if you add muscle while trying to lose weight, youre going to just have bigger muscles under all the fat which make you look even fatter...

Example would be stomach... why would you want bigger muscles under all the flab? You will gain inches around the waist.

I do believe you can lift weights to help the calorie burning, but dont overload the weight unless youre wanting bigger muscles. Lose the weight, then tone and grow...

Original Post by azdak:

Original Post by amethystgirl:

kcmosam - what do you think would happen if you picked up a heavy weight while eating at a deficit?

Total disruption of the space-time continuum?

 Sorry...I manage banks...It's a work day.

If you already know what your goals are, and you already know that this trainer is full of ... stuff, why not save a pile of money by buying a copy of NROLFW, and do that program?

If you feel you need a trainer to guide you, then seek out one who has the certifications that Schuler, Cosgrove, and people like fitnessgirl see to be valuable.  Laugh in the face of anyone who tells you "that's a program for men," and walk away.

Original Post by kcmosam:

Build Muscle? = you need more calories

Lose Weight? = you need less calories

Trying to do them both at the same time is extremely difficult...trust me..I tried.

Original Post by kcmosam:

 I think if your goal is to gain muscle then you should feed your muscles what they need in order to grow. I think if you add muscle while trying to lose weight, youre going to just have bigger muscles under all the fat which make you look even fatter...

Example would be stomach... why would you want bigger muscles under all the flab? You will gain inches around the waist.

I do believe you can lift weights to help the calorie burning, but dont overload the weight unless youre wanting bigger muscles. Lose the weight, then tone and grow...

So, you need to eat more than you burn to gain muscle and less to lose fat, but if you're eating less than you burn in order to lose fat you shouldn't lift heavy weights because you'll gain muscle?  So you can gain muscle while eating less than you burn?