Personal trainers, also known as fitness trainers and physical fitness advisors, advise clients on their training and diet to help them achieve their aesthetic or athletic goals. You can’t do all the work for yourself that’s why we’ve enlisted the help of some personal trainers to share their best advice on how to get fit! Get ready for motivation in spades in this health and fitness blog.
Sheila Compton-Marcus: fitness expert and owner of Sheila Cosmosis Fitness Studio
Weight training is a great way to build muscle mass while losing fat at the same time. It’s something I always recommend for my clients who want that sculpted body without sacrificing curves. Aim for 3×10-12 reps at a weight you can feel confident moving with proper form. Improve your form daily so you can keep adding muscle.
To develop muscle mass, you should concentrate on heavy compound lifting. The best exercises for this are the bench press, squat, deadlift, and bent over row. Work your sets hard and focus on the muscles that allow you to perform those lifts. Another good lift for building thickness is the overhead press; it’ll help create bigger pectorals and lats.
A small investment into a set of dumbbells will help build up arm strength and add size in the biceps as well as striations. This is a really great exercise to get bigger guns and it’s also an excellent alternative to the barbell bench press. Spend some time warming up with light weights and then perform 3 sets of 8-12 reps for each arm.
Curls are the best way to build up thickness in your back. You can add weight, but if you want that nice, round rump, you’ll have to make sure you’re always pushing out those lats when doing the move. Muscles that lead into the lats include the rhomboids, lower traps (serratus anterior), middle and lower trapezius, serratus posterior superior and inferior, as well as the latissimus dorsi. Start with a lighter weight and go up gradually; work to failure.
If you want to get all the way to the bottom of the thigh, you’ll have to complete all those squats, lunges, step ups and leg press moves with proper form. Walk or run on a treadmill for 5 minutes every hour. If you’re pressed for time, try doing some uphill walking as well that’s the best way to build up your legs without putting stress on your knees.
For core work, it’s very important that your abs are actually engaged when performing crunches. Keep your hips flexed and really squeeze that muscle at the top of each rep. Doing these ensures that you’re actually hitting the right muscle group and not just working your hip flexors. Bring your hands behind your head or find a way to shock your system in every session.
Lauren May: Personal Trainer at LIT Body Fitness
There are three things that will get you the body of your dreams in no time: a healthy diet, daily exercise and sleep!! No matter what you do to work out in the gym, without these three things, it will be very hard to look like you want.
I recommend getting at least 8 hours of sleep per night as this will help you workout better in the gym and recover quicker from workouts also.
Lifting weights will give you a good physique and help you lose fat at the same time. I recommend lifting heavy weights 3 times per week for each muscle group and then doing more reps than you think is necessary, or as often as possible if you feel like it. This way, your muscles will grow and stay strong without becoming too bulky.
I recommend eating 1 serving of protein for every 2-3 meals per day with enough healthy carbs following that to put your body into fat-burning mode. My favorite protein sources are chicken breasts, lean ground beef, turkey breast, white fish and tuna. Healthy fats come from avocados, nuts, olives and tubers such as sweet potatoes and yams.