Local Fitness Trainer Blog

One of our readers recently emailed us asking, "Hi guys, i was wondering if (you) can write a blog about putting weight on!! (I')ve struggled all my life to put a bit of weight on no matter how much I eat/drink nothing really happens! thanks Adam."  Thanks for the request Adam (British Lions), here you go!

First of all, each pound is equal to 3,500 calories.  To gain weight, you must consume 3,500 calories MORE than your body consumes in an equal period.  In other words, if you want to gain one pound (2.2 kg) each week, you must eat 3,500 additional calories each week.

Sounds easy, doesn't it?  Well, there are always several things to consider when trying gain or lose weight.  The most important is to gain weight safely and in a healthy way.  This means not simply eating gallons of ice cream and mounds of potato chips, eat means mapping out a plan and sticking to it.

STEP ONE: Just as you would when you want to lose weight, start a Food Diary of the foods and calories you consume daily.  Write down everything you eat or drink and the number of calories of each item for two weeks.  There are several sites on the web where you can find the calories and nutritional breakdown of many foods that you can consult for your dairy.  One site is the USDA National Nutrient Database.  You might be surprised what you will learn about your eating habits! 

Count the average number of calories you take in daily, and call that your "Daily Baseline."  After you have your two-week baseline, you are ready to start increasing you caloric intake in an easy and healthy way.

At this point, it is important to make a consultative appointment with your doctor to go over your eating habits and your plans to gain weight.  Take your Food Dairy with you.  You doctor may give you specific advice about any health concerns he may have.

STEP TWO: Start consuming higher calorie healthy foods.  Eat foods like:

• whole grain breads and cereals
  • granola, oatmeal, and muesli as opposed to flakes and puffed cereals
• starchy vegetables
  • sweet potatoes (yams) and potatoes, peas, carrots, and beets
• fresh fruits, dried fruits, and nuts
  • bananas, pineapple, apples, and pears
  • dried fruits like apricots, raisins, dates, and prunes
  • nuts like almonds and peanuts.
  • stay away from high saturated fat content nuts like macadamia nuts
• soups
  • beans soups, lentils, pea soups, minestrone, barley
  • stay away from creamy soups as most have high amounts of saturated fats
• drinks
  • Drink plenty of water but not just before eating
  • add protein and carbohydrate-loaded shakes, milk, vegetable, and fruit juices
  • stay away from all soft drinks, including low-calorie varieties

Be sure to eat the proper proportions of fats, proteins, and carbohydrates.  Don't eat butter, cream cheese, cheese (other than low fat), or mayonnaise.

STEP THREE: Eat more frequently.  Eat larger servings at the three major meals, but also eat moderate-size snacks between meals.  Don't eat anything the last two hours before going to bed or you won't get a good night's sleep.

STEP FOUR: Remember we said, "Healthy weight gain?"  Don't forget exercise!  I know, exercise burns calories, but do you want all those calories to turn into fat?  Weight training, (not cardio exercise), helps convert calories into muscle.  This will help you place all those pounds in the right places!  Discuss a proper exercise routine with a certified personal trainer.  Your trainer will be able to create specific routines that help you strengthen and gain the proper proportion of weight and muscle.

You put them all to the test, the well-known fad diets, national chain gym memberships, and numerous weight-loss gadgets on the late night infomercials, and none of them work for you.  Why not, you ask?  “Why don’t they work for me?  Why can’t I be the success story?”

It’s all in the fine print, “*Results not typical.”  If you pause the TV to read the fine print, you find it much like the disclaimer in the magazine advertisements.  There it is again, “*Results not typical.”  Headlines screaming at you “They lost 25 lbs…*Results not typical.”  “They lost 50 lbs…*Results not typical.”  “They lost over 100 lbs…*Results not typical.”  But you are a typical person, how do you get non-typical results?

The results are not typical for the typical person, because the typical person does not follow the prescribed formula required for success.  Let me clarify that.  The typical person signs up for the plan, follows a part of the plan, then quits the plan. There is a proverb used by professional project managers that goes something like this, "Plan the work, work the plan."

Almost all reasonable fitness plans include three parts, diet, nutrition, and exercise.  "Nutritional supplements" (read weight loss pills) work by artificially restricting the diet by suppressing hunger, making one feel full, or speeding up the heart or metabolism.  That's fine, I have nothing against weight loss supplements, assuming of course they are safe and used as directed.  But most people don't "work the plan."

Weight loss supplements always include something like "with proper diet and a moderate exercise program" in the fine print.  Diet programs also state similar disclaimers like "along with a moderate exercise program."

To get the fastest and most consistent results, you should consider that the moderate exercise should be under the supervision of a certified personal trainer or certified fitness trainer.  Your diet and nutrition should be properly adjusted for your individual requirements and supervised by a registered dietitian.

It is not to say this is the least expensive method to get quick and long lasting results, but considering the billions of dollars spent by people each year trying to get that quick result, this would be a cost savings.

Your are Unique, there is no one like you.  That's a good thing!  But what works for one out of the thousands of people who "tried" that famous diet, may never work for you because of your uniqueness.  Learning new habits is easier when you have a teacher who is committed to your individual success.  Unfortunately for us all, all online programs, books, and videos, are devoted to segments of the population who could be similar to you.  Any differences in those similarities can spell failure for you.

We have all tried on a dress or piece of clothing because it looked great on the mannequin or in the advertisement, but when we looked in the mirror we were aghast!  Think of diet, nutrition, and exercise programs the same way.  They work well on the mannequin but may not work well for you.

Save money on pills and plans, save money on gas, don't join another program, that is, until you talk to a certified personal trainer.  They will do an assessment of your physical condition, nutrition, and health.  They will then recommend a program that is uniquely tailored for you.  It is yours alone, it may be similar to others but it is yours.  And over time it will change, just as you do.  As you become more fit, you will require different exercises.  As you lose weight, your nutritional requirements will change.  You will lose the taste for some foods, crave others, and choose different foods in your daily diet.

You will lose weight, gain weight, or lose inches...what ever is in your plan.  Remember, "Plan the work, work the plan!"  Work with a professional planner (certified trainer) to plan your exercises.  Work with a registered dietitian to plan you meals and learn how to exchange bad foods for good foods.  Then "work the plan" with your team and you will get the results you deserve!

Need a low-fat, tasty side dish for those grilled meats this summer?  Try grilling vegetables!  It's easy to do along side the meat and you have fewer pots to clean afterwards.

Hooray! Veggies On the Grill!

Vegetables with high water content do well on the grill above the flame.  Although the larger items like corn on the cob and large peppers can be placed directly on the grill, smaller peppers, eggplant, fennel, mushrooms, snow peas, new potatoes, squash, small onions or onion rings, and tomatoes should go into a grilling basket.  The benefit of the grilling basket is that it has a hinged lid and you can turn the basket over without spilling the food.  You may also want to experiment with skewers to hold the smaller vegetables while getting that great grilled flavor. 

A Little Preparation Goes a Long Way!

Rinse, trim, and cut the vegetables prior to pre-cooking (if required) or placing on the grill.  Pre-cooking denser items like asparagus, baby carrots, and new potatoes helps reduce grilling time and ensure thorough cooking.  Brush the vegetables with a flavorful oil like, (EVOO) extra virgin olive oil, sesame, hazelnut, or walnut oil to enhance the flavor and help prevent sticking to the grill surface.  Don't use oils like margarine, butter, or oils without much flavor like corn or canola so you can get that great flavor without adding calories.  If grilling corn on the cob, peel back the husks so the grilling flavor gets right to the kernels.

Spice it Up!

Use fresh-ground pepper, sea salt or Kosher salt, and dried herbs.  Herbs de Provence, a mixture of bay leaf, thyme, fennel, rosemary, chervil, oregano, summer savory, tarragon, mint, and marjoram, is a crowd pleaser!

Throw it on the Grill!

Grill the vegetables directly over a high temperature flame, the hotter the better.  Most veggies will be ready in 3-10 minutes, so keep an eye on them to prevent charring.  If charring does occur, simply peel off the charred skin right before serving.  Vegetables like peppers, eggplant, and tomatoes are often charred to enhance the flavor.  Arrange the vegetables on the plate next to that meat, or smother those gourmet hamburgers and steaks with grilled mushrooms and onions!

Wondering whether you should hire a live personal trainer or opt for a trendy online training program on your computer or downloaded to your IPod? 

Millions of people are busy downloading everything from how to videos to motivational messages in an effort to shed those pounds and get in shape before summer.  Virtual trainers have become the all the rage with competitive athletes to armchair quarterbacks.  Housewives trying to find time between home, school, and work responsibilities are signing up in droves.  In fact, you are probably reading this article via your personal computer or Internet-enabled cell phone.  Why not get your workouts that way?

The like it predecessor, junk mail, the Internet is full of quacks, get-rich-schemers, and less-than-credible people poised to promise the moon and take your money.  Sure, there are serious professionals that can help some people lose weight safely and permanently via the Internet, but most people don't work well that way.  Similarly, many people learn better in classroom instruction or by learning on the job than through an online training tutorial.

What are the Pros and Cons of Online Training vs. being trained by a Personal Trainer?

Online Training Pros

• Cost - It is less expensive than a live personal trainer
• Cost - It doesn't require a gym membership, although most people who use online training also maintain a gym membership.
• Convenience - It is more time-flexible, you can workout anytime you want.
• Privacy - You can workout in the privacy of your own home.

Online Training Cons

• Effectiveness - It is generally less effective in motivating the client.
• Safety - It is considered by many experts to be less safe than working out while being monitored by a trained professional.
• Quality - Many of the online training videos or animations are not made by trained or certified fitness professionals and are inadequate or simply wrong.  (Also see Safety above.)

Does it really cost less to use an online training program than a live personal trainer?  Of course it does; at least, at first glance.  But if online training doesn't work for you, then you just gave the money away! 

We recommend that people start working out with a personal trainer, then, after they have changed their lifestyle, start reducing their frequency of live sessions and supplementing their workout with online programs.  Of course, this applies to people that are highly self-motivated; that don't need supervision to get results.  Most of us do better when we have someone to answer to.  Knowing that our personal trainer is going to "get on us" for missing that workout or having that extra piece of cheesecake on Saturday can keep us in line!

Generally trainers are available 5-6 days a week, with appointments available both mornings and evenings.  If you find your schedule needs to change for a few weeks and your trainer isn't available at those times, ask your trainer to recommend a trainer who can train you during that time until your regular schedule resumes.  Most trainers would be happy to refer one of their friends to train you in order to keep you on your program rather than have you quit altogether.  They are truly interested in your health and success.

If you are worried about one of your neighbors seeing you working on getting into shape, many personal trainers will train you in the privacy of your own home or even at your office, (sometimes for a small additional fee).  Many people simply don't like the "big box" gyms and prefer small training studios or in-home training.

It has been proven many times that the best path to weight loss is a combination of proper diet and exercise.  And that exercise under the tutelage of a certified personal trainer or fitness professional multiplies the success rate many times!  Television programs like NBC's "The Biggest Loser" are testimonials to the success of lifestyle changes obtained by working with a Personal Trainer and Registered Dietitian.

Choosing the right personal trainer for you is crucial for you to get the best results.  Choosing poorly can deliver disappointing or no results for your hard work, disinterest, injury and missed work, and simply be a waste of good money!  Take your time and research your options as you would a doctor or dentist...you're going to place your health and well-being in the trainer's hands.  Although there are several factors involved in your decision, we have rated the following criteria based upon importance: personality, credentials, insurance, experience, convenience, and cost.

Most important consideration is personality.  Do you need a trainer that is an "in-your-face" military boot camp instructor, or someone that explains in detail the functioning of your body and how the exercises impact your physique? Always meet your prospective trainer in person before deciding to sign a contract with them.  Do you feel comfortable with this trainer?  Do you like and trust them?  Remember, you will be spending a lot of time with this person and they will be pushing you to accomplish things you didn't think you could do.  Are you a morning person, find a trainer that has a similar schedule.  If possible, watch the trainer in session with another client.  You will gain great insight into what to expect in your workouts.

Next on the list of important criteria is credentials.  Of course you want someone that is certified, who has the knowledge to ensure your safe and effective workouts.  But not all certifications are created equal.  Even before the Internet, scam artists were selling fake diplomas via classified ads.  It is possible to find many personal training certifications for $50 or less including "study materials".  Would you go to your dentist if you knew he got his certification after studying a 140 page handbook and taking his final exam on the Internet?  Many trainers have a four-year degree in a fitness-related field like kinesiology.

Ask your trainer about his certification and what was involved in his studies.  Ask to see his credentials.  Doesn't your doctor have his proudly framed on the wall of his office?

While on the topic of credentials, it is also important for your trainer to have liability insurance in case you are injured while working out with him or her.  Check with your trainer that his insurance is current.  If he doesn't have insurance, simply walk away. 

Some of the highest-rated personal training certifications are listed on the Local Fitness Trainer web site and are accredited by organizations like the National Commission for Certifying Agencies (NCCA), the accrediting board for the National Organization for Competency Assurance (NOCA), and the National Board of Fitness Examiners (NBFE).

What kind of experience does your trainer have?  Well, to put it bluntly, the trainer should have experience directly related to your goals.  If you are trying to get into shape after having a baby, look for a trainer that specializes in post-natal training.

If you want to run a marathon, choose a trainer that has trained marathon runners, or, better yet, is a marathon runner themselves.

Your personal trainer should always have you fill out a health history questionnaire to determine what your needs are and what limitations you may have.  He or she will discuss your medical condition and past injuries you might have had.  If you are under a doctor's care, your trainer may want to contact your doctor and discuss your training regimen.  They may even require for a release from your doctor before you begin you sessions.

Your trainer will also want to discuss your expectations related to your goals.  I have had many people contact me expecting to lose 40 pounds before a special event like a wedding or reunion.  But losing that much weight in 60 days is unrealistic.  Yes, contestants on NBC's "The Biggest Loser" are losing up to 15 pounds per week or more, but they work out 4-8 hours each day, eat a restricted diet, and are under constant doctor's supervision.  Based upon your expectations and your personal trainer's experience, you can work together to establish reasonable goals.

Another important aspect to consider is convenience.  How close to your home or work is your trainer's studio or is your personal trainer going to train you in your home?  You might find the "perfect" trainer that is simply too far from your normal travel paths.  Adding a few miles to your trip to work in the morning or home in the evening can result in a lot of stress as you have to add additional travel time plus workout time to your already busy schedule.  When push comes to shove, the workout is the easiest thing to give up.  Make sure your trainer is near your home or work, or find a trainer that can work out with you in your home.

If you are a morning person, you should try to work out first thing in the morning, before work.  Morning people generally report their sessions as "energizing".  If you are an evening or night person, you should find a trainer that can train you in the afternoon after work.  These people generally report their sessions calming and relaxing after a hard day's work.

Once you are working with your trainer, don't feel that you are committed to the timeframe you originally agreed to.  People's lives change, even the trainer's, so discuss changes in your availability with your trainer to keep your workout schedule convenient for you.

And now to cost.  Why is cost on the bottom of the list?  As with most things in life, you establish your criteria then consider the most cost-effective solutions.  You should know that most personal trainers sessions range between $40-$80 per hour and that your location is one of the primary rate drivers.  Simply, if you live in a more expensive area, the trainers generally charge more there due to the higher cost of living.  Don't shop for the least expensive trainer just as you wouldn't shop for the cheapest dentist.  You may end up with a painful reminder of sub-standard treatment.  Find the best trainer within your budget that meets all your criteria.

Where do I start?  Begin by reading the trainer's biography or profile online.  Although most certifying agencies have very rudimentary listings for trainers, most have a way to verify the trainer's certification online.  There are other online trainer directories that list only certified and insured trainers like Local Fitness Trainer.  Beware that most online trainer directories do not attempt to verify the identity or certification of their listings.  Local Fitness Trainer is one of the few that keeps copies of the trainer's certifications and liability insurance on file.