Jem Yeh: December 2012

Monday, December 31, 2012

Sample 60mins Workout Routine C & D

keep it simple, 3 sets of 8 reps for all movements for now.

Eventually you'll find that some movements works best past 10reps and some best keeping it under 6reps.

at any point a load gets to easy for your targeted rep range, increase the load on the bar and see your repetition lowered. Continue to train at that load to work your rep up to the targeted rep range you desire. Then add load again. keep the load progressively higher than before to make consistent strength gain. You should not plateau the first 6 month so don't try to jump from program to program for fun. stick with the routine until you exhaust it.

each routine has at least 1 upper body pull, 1 upper body push, 1 lower body pull, 1 lower body push, 1 explosive movement, 1 unilateral movement, and a core exercise towards the end.

you should be able to finish them within 60mins.

Routine C
Dealift: PERFECTION
http://nicktumminello.com/2012/07/personal-trainer-tips-when-deadlifts-go-wrong/
http://deansomerset.com/2012/12/04/how-to-make-a-deadlift-incredibly-difficult-and-incredibly-effective/#sfmsg_-7890*sfxd*0*sfxd*0@@
http://www.t-nation.com/free_online_article/most_recent/5_tips_for_bigger_deadlifts

Single Leg Glute Bridge (loaded) or body weight
http://www.youtube.com/watch?feature=player_embedded&v=PPAj1GnFv24#!

OverHead Press (military)
http://stronglifts.com/how-to-overhead-press-with-correct-technique/

Lunge (can be done overhead or load on chest) - try back lunges too
http://www.youtube.com/watch?v=IdVUMQHfnRs

Overhead squat
http://www.youtube.com/watch?v=kTc8kY3kz0g

Pike
http://www.youtube.com/watch?v=h7y3stbS9wE&feature=player_embedded
http://www.youtube.com/watch?v=KvCMHJ_bMnQ&feature=player_embedded

Box Step Up (try lateral step ups - outside leg lead)
http://www.youtube.com/watch?v=dQqApCGd5Ss&feature=player_embedded#at=36

Push up plyo
http://vimeo.com/20906956

Single Leg RDL
http://www.youtube.com/watch?v=1R3dFyBRX3w

Routine D
Narrow Grip Push Up
http://www.youtube.com/watch?v=IcWPQo1i0k4&feature=player_embedded#!

Kettlebell Swing (corrections) - can be done with single arm or dumbells
http://www.myomytv.com/perfecting-the-kettlebell-swing-correcting-3-common-errors/

Back Squat
http://www.youtube.com/watch?feature=player_embedded&v=VnV7vEi7Sz8#!
http://optimumsportsperformance.com/blog/?p=624

DB Clean and Jerk
http://vimeo.com/9068080

Single arm DB Row
http://www.myhousecallmd.com/wp-content/uploads/2011/02/Single-Arm-Dumbbell-Row.jpg

Tuck Jump
http://vimeo.com/8802256

Side Plank - can be done with leg raise
http://on.aol.com/Video/Side-Plank-Static-Exercise-446465692

Hip Thrust - try single leg.
http://bretcontreras.com/2010/03/hipthrust/

TRX/ring T Pull
http://www.youtube.com/watch?v=kabjhd989GI

Sample 60mins Workout Routine A & B

keep it simple, 3 sets of 8 reps for all movements for now.

Eventually you'll find that some movements works best past 10reps and some best keeping it under 6reps.

at any point a load gets to easy for your targeted rep range, increase the load on the bar and see your repetition lowered. Continue to train at that load to work your rep up to the targeted rep range you desire. Then add load again. keep the load progressively higher than before to make consistent strength gain. You should not plateau the first 6 month so don't try to jump from program to program for fun. stick with the routine until you exhaust it.

each routine has at least 1 upper body pull, 1 upper body push, 1 lower body pull, 1 lower body push, 1 explosive movement, 1 unilateral movement, and a core exercise towards the end.

you should be able to finish them within 60mins.

Routine A
DB hang Clean
http://www.youtube.com/watch?feature=player_embedded&v=2YedyLmkDRE

Romanian Deadlift Demo
http://www.youtube.com/watch?v=5eZA_QDy9cY
http://wilfleming.com/2012/12/partial-reps-the-rdl/

Bench Press
http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/

Bent-over-Row
http://www.youtube.com/watch?v=boxbOSGwD4U

Chin Up Progression
http://jyfitness.blogspot.com/2011/11/bodyweight-exercises-for-beginners.html

Front Squat
http://stronglifts.com/how-to-front-squat-with-proper-technique/

Reverse Hyper (Back Extension) - Dolphin
http://bretcontreras.com/2010/04/industry-rant-back-extensions-reverse-hypers/

Bulgarian Split
http://spectrumfitness.blogspot.com/2010/08/build-freakish-leg-size-and-strength.html

Routine B
Sumo
https://www.youtube.com/watch?v=XynUSDVyd6Q&feature=player_embedded#!

DB Lats PUllover
http://www.youtube.com/watch?v=6_3TJ_x-kzg

SA DB Snatch
http://www.youtube.com/watch?feature=player_embedded&v=hxX2pp-PySU#!

DB Push Press
http://www.youtube.com/watch?v=yRSAj1uu1gY&feature=player_embedded#!

Pull up
http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/

Farmer walk
http://www.bodybuilding.com/fun/strongman13.htm

DIP
http://www.youtube.com/watch?v=PaKetEQx6Ks&feature=player_embedded

SL Deadlift (with straight bar in this video)
http://www.youtube.com/watch?v=khUb2aWWTHc

Thursday, December 27, 2012

Power Development: Part 1 - Sprinting and Jumping

This is for those who want to improve explosiveness, specifically for vertical (jumping) and horizontal (sprinting) power. I will cover rotationals/swinging power exercises and programming another day.

For explosiveness, firing posterier chain muscles (ham, glute, low back) in the correct sequence is the key to improve power for sports performance. Especially for sports that involves overcoming bodyweight (inertia) to jump higher, spring faster, push harder, and be ahead of the opponent.

Developing power for sprinting may vary in exercise selection and programming compare to jumping since it involves stride cycling mechanics and horizontal acceleration. Here's a few drills for sprint mechanics you can work on.

Jumping up and down once or twice at a time engages unilateral or bilateral arm swings and hip hinge, simultaneous. This is qualified as a vertical movement.

Advanced sprinters typically reach peak speed at 40 yards in a linear fashion, after that, they more or less maintain thge speed by executing the correct stride mechanics in a upright position - and uses hip extension more. Basically, pass 40yards, they stop pushing forward (as much) but push up instead to catch and balance their steps at top speed.

This movement pattern differs greatly from sprinting horizontally when we're talking about sprint distance less than 40yards at a time (most sports that's not track and field), where athletes perform more accerational sprints than upright falling/catching/maintaining sprints - before they have to slow down or change direction.

Jumping and sprinting differs greatly in body mechanics but the principle of power production remains the same. You have to exert force against the ground as hard as possible to propell yourself forward or up or somewhere in between. The direction you want to go dictates the type of exercises you want to do to improve that power.

Pushing forword uses more quads (knee extension like in a front squat) whlie pushing up inovlves more of the backside (hip extension like in a reverse hyper). You can say that those who needs to sometimes sprint further than 40 yards (football reciever, soccer attacking forwards...) would benefit training their posterior chains like a basketball or volleyball player as well.

Since power is what drives the body against the ground to move from one position to another (or to your arms/legs if you're doing a punch/throw/kick), training to increase power production will help athletes move more meaningfully when applied correctly.

Just by improving power production, your endurance, strength, and speed performance will all go up across the board, too. This is why every athlete of any sport should learn how to lift with speed and jump with good form.

We know that power = strength x speed. This means a strength training program rich in developing the muscles involved in knee and hip flexion and extension should already be in place. I will detail those lifts in a sec.

In terms of developing the 'speed' component of the 'power', we have to train our body to fire motor neurons (or signals from the brain) needed to activate specific groups/types of muscle invovled in those movements, FAST.

The more and faster these muscles are recruited, and continously firing, the faster one can resist a load. The load being your bodyweight, the ground, the wall, a ball, someone's face, barbells, couch, or your oppenents in contact sports... This is call the rate of force delivery. The faster you can deliver these neurons, the faster you can summon the muscles to (and continously) engage.

read more about muscle motor unit recruitment.
http://en.wikipedia.org/wiki/Motor_unit_recruitment

If you're a powerlifter/strongman and your goal is to move as much load as possible for just one time without a limitation on how long you take to do it, you don't need to train this "rate of force delivery" (as much) since you have plenty time to deliver the neurons needed to recruit the msucle. This is a test of "absolute strength", not "speed strength". Not saying that max effort training are uesless, it just means that this purely works on peak strength instead of the rate of force production - speed strength.

read more about max effort training
http://www.westside-barbell.com/westside-articles/PDF.Files/04PDF/Training%20Methods%20Part-2.pdf

For a performance athlete who needs to execute a movement fast while overcoming resistance, learning how to improve this rate of force delivery is the key to build explosiveness. You may not able to move a challenging load quickly, but with practice and progressive loading, you can.

This is the progression for developing power - Use a load that you can't move as quickly as you can and train at that speed. Once you adapt to that load and are moving it quickly, you can add more load while your speed slows down. Then work up to the speed again and repeat.

Selecting the right exercise for the job can be tricky. While explosive movments can vary in technique from basic jumping exercises to as technical as bounding, power cleans, or depth jumps. Executing each and every rep explosively is the key to train that motor pathway needed to deliver force fast.

This means you cannot do these movements in a fatigue state nor have musculoskeletal issues happening going in. Power movements should not work you up to a sweat. This is why crossfit will never produce a good, explosive athlete :)

Every rep has to be high quality. Even if this means taking 1-5min breaks between sets or a few deep breathes between reps.

Here's are some sample workout routines you can do.

Do this on days you're not lifting hard or do it beforehands.
Don't do this before a big game.
Make sure jumping surface is hard.
Running or Tennis shoes are fine.
For vertical, your goal is to maximize air time by keeping/throwing your center of mass above you for as long as you can. Imagine winning a 50/50 in soccer or skipping as high as you can. swing your arms at the direction you're jumping towards.
SL = Single Leg. Lateral = to the side. Ea = each side.
Give yourself at least 30sec rest between sets and 1 min rest between exercises.
look up the movements on google if you never done them before.

Understand the difference between just jumping and true plyo jumps.
http://en.wikipedia.org/wiki/Plyometrics

Vertical/Jump Power

Warmup

2x40 jumping jacks

2x10 Plank Jumps

1x10 forward and lateral leg swings for ea leg (standing)

Jumping and Plyometric Workouts

3x6 Runnning Vertical Jump/Reach (Approach)

3x6 Standing Vertical Jump/Reach (Block)

2x6 Depth Jump

2x6 Tuck Jumps

2x6 Broad Jumps

2x6 Pop Ups

2x6 Continious Tuck Jumps

2x6 Bound

2x6 Power Skips ea (focus on height)

*This should not take you more than 45mins to do

If you're older than 40years old, you should consider breaking up the workout above into 2 sessions.

Supplemental Lifts to train the posterier chain

Clean/Push Press/Snatch

KB Swing

RDL/Rack Pull/Sumo

Hip Thrust/Bridge

Reverse Hyper/Back Extention/Good Morning

- If your sport involves pushing or pulling something or someone, you should add some upper body movements, too.
- Consult a strength coach for more detailed programming.

Horizontal/Sprint Power

Warm up

2x20 Mountain Climb

2x10 High Knee Butt Kicks

Jumping and Plyometric Workout

3x6 Scissor Jumps ea

3x6 Single Leg Bound ea

2x6 Power Skips ea

2x10 Split Lunge Jumps

2x10 Squat Jump
- Consult a sprint coach for more sprint mechanic techniques

Sprints & Intervals

6x40yd Sprints

4x60yd Sprints

2x100yd Sprints

Have at least 1min rest between sprints. All sprints can be done uphill if you want to blast your quads. This should not take you longer than 1hr to do.

Supplemental Lifts

Front Squat or Goblet Squat

Back Squat

Leg Press/Extension/Curl

Quad Blast
Calf Raises

SL Bridge
SL Hip Thrust

Lunges

Box Step Ups.

Injury Prevention, Lateral, Muscular Endurance and Fun Exercsies to Play Around With.

Grapevine & Side Shuffles

SL Bound: Lateral/Back/Alternating or same leg.

Hops: Slalam, Side to side, Clockwise and Counter and hop in place. SL and Both.

SL Squat Jumps

Star Jumps

Pistol Squat & Bulgarian Squat

SL Deadlift & Side Lunges

Reverse Sled Push

Wallsit

Want more vertical? need more speed? want to move like you were 20 years younger?

email me at Jem_yeh@Yahoo.com and we'll get you started on a progressive, easy to understand training routine to follow through. Tell me a little about your training experience, sport you play, schedule, and current fitness level and I'll write up a program for you.

Some great articles on Power Development

Get Strong First with max sets to Increase Speed with Squat/Dead and O-lifts
http://www.sprintstrong.com/2010/01/barry-ross-interview.html

Rationale behind Depth jump

http://www.verticaljumping.com/depth_jumps_a_closer_look.html

Indepth look at various speed and power training principles (chapter 7)
http://www.scribd.com/doc/102775902/Jamie-Hale-Maxcondition-2004

Speed Training Basics: Underground Secret to Faster Running
http://www.bearpowered.com/USTFRexcerpts.pdf

KB Swings for Vertical and Sprints
http://bretcontreras.com/2012/09/ask-bret-contreras-abc-why-swings-over-jump-squats-and-oly-lifts/

Bret Contreras On O-Lifts with Iron Samurai (video)
http://www.theironsamurai.com/2012/04/19/bret-contreras-gone-wild-an-interview-with-the-glute-guy/

Why I don't use Box Jumps
http://nicktumminello.com/2012/12/high-box-jumps-dangerous-and-overrated/

For more sports specific warm ups drills than what I have above, watch the videos in this article
http://robertsontrainingsystems.com/blog/warm-up/

Friday, December 21, 2012

Online Training and In Person Workshops

Online Training

Online training is great for those who like to do it themselves or simply need a program to follow by without hiring a personal trainer all the way through. This is great for those who already belong to a gym but is too intimidated or just completely clueless on what to do. If you prefer to train at home, I can also construct a training program that will only require you a few pieces of equipment (less than $50) to get started.

We will first have a over the phone consult to discuss your goals. This include your training experience, limitations, injuries, schedule, gym and equipment availability and so forth. Then I will construct a 6 week training program for you progressing from various phases to help you gain the confidence (and habits) you need to train productively and consistently towards your goal.

The program is designed personally for different goals and deadlines you have in mind. Typically for beginner and weight loss trainees, you will master 3-4 movement per workout 2-3x a week until you have learned all the movements involved in your 6 week program. Once you can train with good form and feel confident in the gym, you will start training with intensity and purpose completing all phases of your 6 week program to reach your goal.

If you're new to training or it has been awhile since you set foot in the gym, you will be given videos to watch as well as articles to read to give you visual cues and tips on how each movements are performed.

The workouts will consist of functional movements that involve free weights that will help you get stronger while effectively transfer the efficiency you've gained towards performing everyday tasks. If you play a sport or have specific areas you want more attention on, your program will reflect against that as well.

You will update me every week to help me troubleshoot your workout routine. Any tweaking of your program is free of charge during the 6 weeks you're on.

$120 ($200 for competitors)
$25 add-on for a training handbook.

Hands-On Workshops

For those living closer to the Austin area and wish to meet up or simply do not have the funds to train on a regular basis, I offer hands-on intensive training that teach you the forms and techniques needed to lift weights safely as you progress through different stages of your program.

I can set up your program and plan for you (see above). Then we meet, run through exercises and understand your program. It will last 1.5-2hrs. Once you do, you can do your workouts until the next phase of your program. Training frequency and duration will depend on your schedule, finance, and progress. The program should last a good 4 month before you need to update it to make further gains. $90

Wednesday, December 19, 2012

How to Choose a Trainer

The fintess industry is a babysitting indusrty.
A trainer should not only play the role of a coach that motivates you and keep you accountable but also act as a teacher, imparting knowledge so that you can do it yourself which make your achievements in the gym a sustainable one. If you can't do it (eventually) on your own, you'll always slip and resort to personal coaching, forever.

Most commericial trainers don't have this interest to teach you to be an independent trainee for life. By not teaching you proper training principles, nutrition, and alternative movements for different stages of your fitness career, you'll never learn the tools needed to live a fit life.

Here are a few things you should know about the fitness industry.

1. Most trainers don't read or are reading the wrong things.

Since anyone can obtain a training certificate these days by attending a weekend workshop without having a formal degree, any kid off the street with a pretty face and toned body can be your trainer overnight. This doesn't make them good teachers of the human body.

What most will do when you hire one is show you how to play with every fancy machines in the gym (which has nothing to do with daily functional movement patterns) and babysit you until your 60mins is up.

Even if they have a formal degree in exercise science, that still doesn't mean they have the hands on experience to properly teach you the technique invoved in weightlifting (the tension you need to get stronger and leaner).

I remember when I was working on my masters degree, I was never taught how to perform a proper chin up or military press because we're too busy learning about the krebs cycle at the library or how to turn on the EKG machine that has nothing to do with real world training.

When you're shopping for a trainer, make sure that they

1) Are not getting their continued eduction from fitness magzines (like mens health or GQ) instead they are reading exercise research journals. You should ask them to name a few even if you don't know what they are just to see if they can answer you right away.

2) Workouts themselves and can squat their own bodyweight for reps butt to grass

3) leaner than you and hopefully can jump higher or run faster than you.

Here are a few nationally recongnized certifying bodies (in the US) you should be looking for in a trainer that's worth your money.

National Strength & Conditioning Association (NSCA)
National Academy of Sports Medicine (NASM)
American College of Sports Medicine (ACSM)
International Society of Sports Nutrition (ISSA)
USA Weightlifting (USAW)

If they don't have a cert from these agencies, your chances of landing a qualified trainer is 50/50. Even if they have competed in a sport or fitness event in the past or have personally experienced body transformations, that still doesn't make them qualified teachers of training on other people.

A trainer that cares about further education attends workshops and seminars regularily. A bonus if they write blogs and publish articles that helps clients (and the general public) to reach their goal outside of the gym. A good trainer should train a lot of people from different walks of life and most importantly, have something to show for.

Every trainer should have a transformation or testiomonial page.
http://jyfitness.blogspot.com/p/2012-transformations.html

2. Commercial gym trainers are not result oriented.
It's not in their best interest to give you fast and lasting results because they want to keep you for as long as they can. Most gyms has such a high influx of new members that they simply don't need their existing clients to refer their friends to get new members to walk in the door.

You want to hire someone that has a long list of client transformations under their belt and always shop from a referred source (friend or family) that they trust and worked with. Don't settle with the nearest gym and let them pick out a random trainer for you. Get on facebook and ask your friends if anyone knows a respectable trainer in your area. Just like shopping for a mechanic to fix your car, if you're going to put your body in the hands of a professional, you better know what you're paying for. Wasting money and not getting results is one thing but getting injuried or being fed misleading information from an inexperienced, uneducated trainer is another!

Check out how Becky lost 108lbs in 8month!http://jyfitness.blogspot.com/p/2011-transformations.html

Don't be afraid to drive a little further or pay a little more to get a good trainer. You get what you pay for. If a gym charge you less than $40 a session or run specials and discounts every other week, you know they hire shitty trainers (and don't pay them much, either) and they aren't getting any renewals due to everybody quitting them all the time.

Result-orieted trainers don't market themselves as heavily as commericial trainers. They get new clients by keeping their existing clients happy. If you're ever pressured by a trainer to sign up or renew, he/she is probably not getting enough referrals due to lack of effectiveness in their training approach.

Here are a few places to stay away from when shopping for trainers
Anytime Fitness, Planet Fitness, Golds, Crossfit, Lifetime, LA, Curves, 24, and most corporate gyms and country clubs. Basically, if there's more than 3 locations of the same company in your city, it's commercial and they likely use young and inexperience trainers. You can workout there but don't bother asking their staff for workout or nutrition tips. You'll have better luck looking things up yourself online since that's where they're getting their education from, anyways.

CrossFit… now catering to women who never use their Curves membership.

3. Commericial Trainers Don't Practice Personal Training
When shopping for a trainer, ask them what is their training philosophy. Hopefully their approach aligns with your goal. During your free consultation, they should ask you exactly what you want out of their service and propose a breakdown of short term goals that you can achieve in a given time frame to reach your long term goal. If they don't ask you questions regarding your fitness level, physical limitations (injuries), experience, deadlines, or insecure/concerned areas, you're most likely getting a cookie cutter workout template that the trainer use for all of his/her clients.

This means your program is not individualized and have a high chance of failing you. In this case, you'll save some money attending group exercise classes, instead or do it yourself with programs you can find online for free.

Also, ask for a maintenance program that will keep you from slipping into your old habits. If you know most of the basic lifts your trainers taught you, pay a little extra to have your trainer write a program that you can do it yourself. This will save you money in the long run. If they refuse to write you one, they are not in the business of helping.

4. Don't Let Your Trainer Make It More Complicated Than it Needs To Be.

By impressing you with nonsense fitness jargons and complex theories, you'd feel like you'd not survive without your trainer. drop set after paused reps w/ chain til failure? under grip reverse curls on bosu? what does that work?

By paralyzing you with uncessary movements and psuedoscience dieting rules, you almost have no choice but to keep your trainer around to ensure you don't do stupid things. Seriously, how hard is it to eat less and move more?

To make this slightly more complicated, how about this - Eat real food (but still eat less) while move more (with movements that challenge the body, safely and naturally.)

"Booty sculpted with a steady prescription of red meat and squats." - Sohee Lee

5. Your Training Relationship is an Educational One.
When you're being told to train like this or eat like that, always ask your trainer why. Ask them to explain their theories/rules and make sure it's easy to understand, contextual in which it applies to you, and ask for articles that you can check it out later to get more clarity on.

If you are really serious about fitness for the long term and you want to get the best bang outta your bucks, ask questions and have them prove what they say. Just like hiring a lawyer or realtors, if you don't ask, they won't tell you. Make your trainer dig up the research for you so you know it's not all B.S.

Here are a few things to watch out for...

1. After 2 months of no change in weight (assuming your goal if fat loss), your trainer tells you, "you've gain muscle and lost fat (or that your fat turned into muscle)" to validate his/her program as a working one. Fire the idiot!

2. Charge you 75$/session while spend 50% of time on the treadmill for "cardio". By the way, you can do cardio yourself by walking your dog more frequently, for free.

3. They can't name the muscles involved in stabalizing the shoulder joint or the different planes of movements your arms can go.

4. Can't teach you how to deadlift your own bodyweight in the first 2 weeks and blame your 'inflexbility' on everything they can't teach or fix in your body.

5. Advice you to train 4x a week but doesn't give you homework to do when you can only afford to train 2x/week.

6. Text during training or ridicule other members or trainers at the gym.

7. Can't name the last 3 books they read on fitness that's not marketing related.

8. Don' teach free weight movements (barbell, dumbell, kettlebell) and only use machines for resistance training and thinks pilate and yoga (and other stuff you do on the floor) will "tone' your muscle.

9. Has never train anyone similiar to your goal or situation (age, previous injuries, sports, ...)

10. Don't know what ketogenic is, preach veganism, think creatine is a drug, post their crossfit WOD time on facebook, and say ignorant things like "you have to eat breakfast to boost metaoblism" or "brown rice is better than white rice".

11. Don't do baseline assessments to test your limitations and track progress.

12. Have you perform high rep sets to help you sculpt long lean muscles. Basically, believing spot fat reduction theory.

If you are already training with someone but is not getting the result you're looking for, read this piece and make better investments with your time, money, and energy.

http://bretcontreras.com/2012/02/how-to-become-a-fitness-guru-in-25-easy-steps-2/

If you're trying to do it yourself or is on the fence about hiring someone referred to you, read this
http://www.theiflife.com/the-biggest-workout-mistakes-people-make/

How To Get The Most Out Of A Trainer (With Low Funds) by Leigh Pelee

Not everyone can afford a trainer full-time. Good trainers usually cost a decent amount of money. Still, there are plenty of options and things you can do to get the most out of your dollar if money is an issue.

1. Group Training – Group training is tremendously popular right now. Trainers and clients love it because they can help more people at one time. Group training is where there are a few of you training at one time. For example, 4 moms want to train together. If the fee is normally $50 an hour, one mom can’t afford that. But, with 4 people it becomes $12.50 a person. The same can happen for a husband and wife or parents and their kids.

Obviously the more people, the less the individual attention. But, if you keep the group small with no more than 5 people, it really isn’t bad and can be a lot of fun. Trainers usually don’t have a problem with group training, but you should set up the group yourself if it is not something they provide.

2. Use Them For Their Eye Only – If you know what you want to do, but you just want to make sure you are doing it right, hire a trainer for instruction only. I had quite a few clients when I was starting out that I would meet with just to do instruction of form and cues. They would buy a book like New Rules Of Lifting and want to make sure they were doing the programs right. A skilled trainer should have no problem helping you out with a few sessions just to help you get from section-to-section properly.

3. Work On A Once-A-Month Schedule – A trainer can set up a program and plan for you. Then you can meet, run through exercises and understand your program. Once you do, you can do your workouts until the next phase of your program (could be every 4-weeks). I have also done this with clients who needed programs, but couldn’t afford one-on-one training all the way through.

http://www.leighpeele.com/how-to-hire-a-personal-trainer#more-4774

BOTTOMLINE, PAY FOR RESULTS!

http://jyfitness.blogspot.com/p/2012-transformations.html

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Cell/Text: 281-433-4008 / Email: Jem_yeh@Yahoo.com