Negotiating Your Fitness Obstacles

by Joe Senate, MSS

Almost everyone has been on a diet or belonged to a health club at one time or another. So, why is it, according to Frederick C. Hatfield Ph.D., that people are failing to realize their fitness goals at a rate of 80%?

Deciding to get in shape is definitely the first step; however, the road to fitness is fraught with potholes and detours. Enthusiasm is great, but it will only get you to the gym. From this point, knowledge or professional guidance will be necessary to transcend the 80% who take the wrong road.

First of all, letıs establish why we are starting a fitness regimen. Longevity? ...Usually not. Greater ease moving furniture?... Doubtful. When asked why they want to start exercising, my clients have invariably and euphemistically answered "I want to feel better," which is a roundabout way of saying they want to look better. Although there are many factors that determine feelings of self worth, without a doubt, looking good is synonymous with feeling good. Most peopleıs fitness training goals are cosmetic, and thatıs O.K.! This psychosocial phenomenon may seem primal and antiquated but it is however, real. Itıs not politically correct to suggest that looking "hot" is the best reason to exercise, but the benefits of exercise are irrefutable and the drawbacks of dubious exercise motivations are innocuous.

There are four basic excuses I come across that can sabotage an intent to get fit. In a world where time is money, it has become en vogue to say "I donıt have the time." Time is budgeted by priority. We find time to perform tasks that we see a consequence of not performing. People find time to shower, brush their teeth, blow dry their hair and put on their make-up because the consequence of avoiding these daily activities outweighs the convenience of not doing them. Out of 168 hours in a week, I find it hard to believe someone cannot budget 3 hours to his or her health. The second excuse which I also give little credence to is: "Well, Iıll see how I like it." If you are walking into a gym with this attitude you will have no problem finding a reason that good health is not for you. These people can usually be spotted by their skepticism regarding the contract that the gym requires for membership. With them I wonder "When youıre getting into the best shape youıve ever been in, how long did you plan on maintaining it...just a few months?" Fitness is a lifestyle, and not accepting that, or thinking itıs just something you are trying on for size is a recipe for failure. Money can present minor challenges, however, there is always some way to exercise. For twenty to forty dollars a month, you can train in most commercial gyms. If a monthly gym payment is not realistic, you can purchase enough weights to do the trick for about a hundred dollars. As well, for about thirty dollars you can purchase a Swiss ball, which opens the door to scores of exercises . Finally, the excuse that doesnıt have a simple answer "I have to think this over with my husband/wife." Iım no suggesting that you disregard the conditions of your relationship; however, it is terribly unfortunate to contend with someone who has a justifiable interest in the rest of your life and does not have the foresight to value and invest in your health.

Many new fitness enthusiasts climb over all the psychological obstacles only to be discouraged by minimal results stemming from physiological and biomechanical intricacies never introduced to them. The best approach for a beginner is to hire a competent personal trainer. Deciding to implement a personal trainer for superior and lasting results is the first step; now, what criteria will you base your selection of a particular trainer on? You are hiring the trainer. Ask of him or her the same you would of any employee of yours. Have them provide a resume. Evaluate their education, experience, and certifications. Make sure they provide references and contact them. See if they have testimonials from previous clients. Interview them: do they have philosophies or a scientific explanation for the services they can provide you? Donıt assume your trainer is supposed to be a Marine drill instructor, tasked with making your life a living hell. If you donıt genuinely like your trainer, things probably wonıt work out. Donıt use these guidelines as a yea or nayı checklist but as a system to take in the big picture and make an informed decision. Experienced trainer have observed exercises performed more times in a few years than most people could ever see in a lifetime. Without a personal trainer laying the Biomechanical foundationı you are likely to make a variety of mistakes ranging from spending ten sets on an abduction machine trying to slim the outer thigh,ı in reality, working the gluteus medius (an unnoticeable muscle in the butt, about the size of a biscuit!) to performing a set of bench presses, lowering the bar to a different point on the chest with each repetition exhausting few muscles sufficiently. Not only will a stronger foundation be laid by learning proper exercise function, but a good trainer can sense when minor or major changes in frequency, intensity, duration, and selection of exercise need to be instituted.

Body composition and Basal Metabolic Rate (BMR‹ the amount of calories we burn hourly at rest) is greatly dependent on the amount of muscle we possess. Whether you desire bulk, mass, or just tone you seek the same thing larger muscles. The qualities of muscle, i.e. shape and density, are predetermined by your parents. Your only option is size. An inspiring trainer can convey the message to those who lack the desire to become competitive bodybuilders, that they will not become mass monstersı like Mr. Olympia, Ronnie Coleman, by accident. Increasing muscle mass will however raise their basil metabolic rate, facilitating decreased body-fat levels.

Training for an increase in muscle is not exactly simple; it integrates a variety of laws, principals, and general truths too detailed for many people, who often have lives too busy to commit to learning all of them. A trainer can be implemented to assess a client and develop programs respecting philosophies such as The Weider Principlesı as outlined by Joe Weider, founder of Muscle & Fitness magazine, or the four Laws of Strengthı popularized by Dr. Tudor Bompa. The Weider Principlesı state generalizations such as The Overload Principleı which states that in order to gain in strength , size, or endurance from training, you must exercise against resistance greater than that normally encountered. Dr. Bompa devised a training chronology starting with law #1ı simply stating, before you develop muscle, develop joint flexibility. Without an experienced trainer one can easily skip phases in Bompaıs or Weidersıs progressions leading to likely injuries, or limited progress.

In accordance with the myth that cardiovascular training has the greatest impact on body composition or more specifically fat loss, new fitness enthusiasts imitate a diet most appropriate for distance runners. A trainer, certified by a credible organization will possess the knowledge to personalize a diet for a client, unlikely to be as high in processed carbohydrates or low in fat as we have grown to accept as healthy. A good trainer can clarify the difference between dietary fat and fattening. Often dieters replace calories from fat, dispensing with oils, peanut butter, and their favorite meats, only to exchange those calories for high glycemic index carbohydrates which raise blood sugar levels quickly; therefore raising insulin levels which are culpable for fat storage. It would not be unusual for an attentive trainer to suggest replacing a fat-free pasta, and French bread dinner, with a baked chicken and broccoli dinner for a client emphasizing fat loss, after evaluating and consulting with their client.

The approach you take to challenges compromising your program is vital. If you havenıt learned to prioritize your training and nutrition, do so. This doesnıt mean that training is number one and that you have to drink protein shakes three times a day, seven days a week. It means you know just when to schedule training and how many days a week you eat right. For example, if your son just broke his finger playing basketball, you will obviously be passing on this workout and picking it back up tomorrow. If the neighbors invite you over for dinner, tell them "I have to go to the gym, maybe another night" (this is also a great excuse if you didnıt feel like visiting them anyway). When youıre dining out, make sure they prepare your food so you can stay within the confines of your diet. If your friends call you a health nut, so what!, you are.

Finally, arm yourself with all the knowledge you can, and integrate a support team, including your trainer, health care professionals, training partner, and significant other. This will get you off on the right foot.

About the author: Joe Senate, MSS is the Director of Education & Technical Support for the International Sports Sciences Association. He is currently a nationally ranked athlete and has authored several published articles on the topics of strength and fitness. Joe Senate is available for consultation and can be reached at (800) 892-4772