Personal Trainer Questions Answered! Get Your Personal Training, Fitness and Bodybuilding Questions & Answers
Frequently Asked Questions
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Personal Trainers, Sacramento, CA
Question: Are you a certified personal trainer?
Answer: Yes. Ken is certified as a Personal Trainer with ISSA (International Sports Science Association). NASM (National Academy of Sports Medicine), New leaf Metabolic Testing, Core Stability Level I&II, Nutrtrition Certified with Apex Fitness and Gold’s Gym.
Q. What does the personal trainer assessment include?
Answer: The personal trainer fitness assessment includes; Circumference Measurements, Nutrition Analysis, Cardio Analysis, Posture assessment and overview of your current personal trainer program. Costs:($70) 1 hour (We roll your up-front fee for the assessment into your first personal trainer package of sessions should you decide to join.
Q. What is the difference betweeen a personal trainer fitness assessment and a personal trainer consultation?
Answer: The personal trainer fitness assessment is a charged sessions, we evaluate physical structure and measurements. The personal trainer consultation is a sit down or a phone consultation that includes you and trainer personal go through each and every facet of your diet and personal trainer program to see if you and he/she is a good fit to work together.
Question: Do you have personal trainer Fitness insurance?
Answer: Yes. I am fully insured. CPR certified. A certified personal trainer carries professional liability insurance at all times and is also CPR and AED certified on an annual basis.
Question: I keep hearing that I need to cut all my carbs out of my diet if I want to lose weight? Is this true?
Answer: No. only in some cases we will lower carbohydrate intake below what is naturally reqired by resonable standards in the industry unless you are a competitive bodybuilder of fitness model.
Question: Do you coach or train competitive Bodybuilders and Fitness Models?
Answer: Yes. We cater to anyone that is trying to Lose weight in Sacramento. Getting ready for a competition or event such as a modeling or acting shoot is what we do best!
Question: I am 64 years old, male, can I still build muscle hiring a personal trainer?
Answer: Heck Yes! Your never too old to build muscle. You may not become Mr America, but anyone at any level, male or female can build muscle. I have put on over 80 pounds of muscle since I started in 86 and maintained ever since.
Question: Can an older adult build muscle through exercise with a personal trainer?
Answer: You can certainly expect muscle growth at 64. The amount you can achieve will depend on your natural levels of testosterone (which unfortunately decrease as you get older) and the type of training you do. To be frank, you most likely won’t see the same results as a man in his twenties but you will definitely see results!
The type of exercise that will help you the most with muscle gain is basically what works for all personal trainers. Lift heavy weights to muscular
failure in the rep range of 6 to 12 reps per set. Utilize basic exercises that work the most amount of muscle mass, such as squats, deadlifts, bench press, barbell rows, etc. Eat lots of food and lots of protein. Follow these basic personal trainer priniciples and you can’t go wrong.
You may find that you need somewhat longer recuperation periods as you get older, especially when you’re lifting heavier weights with a personal trainer. Your metabolism is not as fast as it used to be and may need a little more time in between heavy workouts.
I would suggest training every other day with a split program that works half your body one day then the other half of your body the next session, e.g. back, chest, biceps, calves on Monday then shoulders, triceps, thighs and abs on Wednesday. Repeat Monday’s parts on Friday and continue like that every other day. This format should give you enough time for recovery and keep your muscle growth moving.
Personal Trainer Question: My question about eating at night. I work out at night, late and then go home, should I not eat? Isn’t a caloric deficit necessary to get rid of fat? Why does it matter when I eat? Don’t bodybuilders eat food in the middle of the night?
Personal Trainer Answer: Great Q. I actually have a great deal of personal trainer experience with that sort of thing. For most people, eating at night is counterproductive to fat loss because their activity level decreases as the evening comes on. If they put in calories at that time their body won’t have time to burn those calories and when that happens, the calories will be stored as fat.
Your metabolism slows down over the course of the day. It is highest in the morning and lowest in the evening. You work out late at night, therefore your activity level is MUCH higher at that time then the average person. I used to workout regularly any time between 9 and 11 p.m. and even when I was training for fat loss I would make sure to eat something afterwards. It is crucial for optimal recovery from a personal trianer training sessions.
It’s all about activity level. By training late at night, you are using those calories that you take in. They aren’t just sitting there. You are right about some bodybuilders eating in the middle of the night. They may take a protein shake if they wake up during the night (some even set alarm clocks). It is more a strategy for muscle gain than fat loss though.
Do offer any diet or meal plans with your personal trainer programs?
Yes. I offer a online meal movement plan for those that I cannot reach personally as well as a meal plan that is included with your training. I really believe that in the begining you need to cut your carbs down dramatically then we will gradully increase them when appropriate. This is normally 2-3 weeks in duration, so your not starving…
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Personal trainer question: Is it dangerous to take supplements?
Yes and No. Most supplements on the market are not that bad for you in moderation. With the growing trend of fat burners in the market these days, we should take note to watch out for hidden dangers of some of the muscle building testosterone boosters and fat burners. Some of the companies out there are using independent studies that are “in house” which can be leveraged to be better in the favor of the company selling them.
The testosterone boosters on the market are not real steroids and most of them have very little muscles building compounds in them. However, if the products possess a small fraction of hope of building muscle, you will see the words, “may help build muscle”, this is where we need to be extra cautious. In addition, most if not all test boosters, as they are called, stimulate pulses of testosterone in males, but only enough to show an increase but not a real surge that would help with any extra muscle tissue being built. The side effects are, extra estrogen spilling into the blood that causes, gynocomastia, male pattern baldness, fat gain, and a host of other problems.
Overall, most multivitamins are not bad, they just need to be taken with some care. If you read the labels and research the ingredients in Google, such as, side effects, scams, results, after the vitamin that your looking for you can make an educated guess on which ones to use and stay away from.
Every day, there seems to be a new “health food” product on the grocery store shelves. How can people tell if a food item is really healthy or not?
Normally I tell people a good rule of thumb is that if it looks good, tastes good and smells good, it most likely is not good for you! Most raw veggies, meats and grains are just OK tasting to most people. We are spoiled when it comes to food in this country.
Most man made foods are either genetically altered, or processed to some extent, leaving the “quality” or nutritional value minimized. Always look for foods that are located on the around the outside of the store, not the middle isle, these are the last living “health foods”. Fresh fruits, veggies, grains, eggs, dairy and legumes are there for one big sweep of the store saving you time and calories.
Reading labels – Reading labels is one of the best way to tell if the food your going to buy is healthy or not. Look for hidden sugars, high fructose corn syrup, alcohol sugars, preservatives, gluten, hydrogenated fats and saturated fats. Most people treat their cars better then there bodies. You would never put bad products in your car, but we will eat these foreign products in our body that make us move slower, interrupt digestion, decrease our hormones and sabotage our over-all health.
What happens at the initial appointment with a personal trainer?
I can’t speak for all personal trainer, however I can tell you what “should” happen on the first appointment. When you meet a personal trainer, fitness coach, fitness instructor, or certified personal trainer for the first time, you should be discussing thing like; your goals, your over-all health, medications you may take, personality matching, body posture assessment, food habits, and overall needs of the client. Lets face it, either you or someone you know has a story about their past personal trainer or current one that is most times not a good one.
Your first appointment with a personal trainer is plethora of gathering information (on both ends) to see if the personal trainer can help your situation, both on the floor and while your not at the gym. Most personal trainers are so hungry for your business that the focus tends to switch from your needs to how great they are, and how bad they will kick your but. Wrong, wrong, wrong…
I can’t tell you how many times I see a new prospect come in with another personal trainer and there is a hand shake and right to the equipment they go. NO assessment, NO talking about “THE CLIENT”, NO real time really get to know each other, and then… the personal trainer asks, so what do you think? This can be very discouraging to a new member in a health club or studio. What if the prospect is really intimidated in the gym, and the personal trainer just went out on the floor? Or there is a injury that was talked about, or a contradicting medication?
as a personal trainer I would never take a new prospect on the workout floor until I gather ALL the info I need to really help them 100% towards achieving their goals. Covering these issues up front before the workout covers the client from any unwanted injuries with a personal trainer.
Hey Personal Trainer, What is the difference between “good fats” and “bad fats”?
Personal Trainer List of Good Fats – Monounsaturated and polyunsaturated fats reduce your risk of heart disease and increase fat burning. Fatty fish ( salmon, sea bass, talapia) avocado, olive oil, and certain nuts, such as walnuts, almonds, pecans and my all time favorite macadamia oil are all good fats. Mac nut oil has a high smoke point unlike most other oils, so cooking with it adds a buttery flavor to your foods and does not ruin the nutrients in the oil after cooking. Other oils such as, oilve, peanut, vegetable are much lower smoke points, and when cooking with them ruins the “essential nutrients” you body needs.
Personal Trainer List of Bad Fats – The 2 most hated fats by our body are saturated fat and Trans fat. Saturated fats come from animals mainly. To much saturated fat can cause an increase in total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which in tun can increase your risk of cardiovascular disease type II diabetes. .
Trans Fats – Trans fats seem to be the deadliest of all fats. You still need some saturated fats in your diet, around 10% or less daily. However, trans fats, you could never eat them and be just fine. You will find that most man-made foods, (in a box) are made of trans fats through processing of partial hydrogenation of saturated fats. Hydrogenation is a process where the fats in foods are fluffed to increase the volume of the food, but not the nutrient value so manufactures can spread the food thin to make more of it and more money. Research tells us that synthetic fats can do just what saturated fats can do only better.
Which foods contain these good fats and which foods commonly contain bad fats?
Foods That Contain Good Fats – Fatty fish ( salmon, sea bass, talapia) avocado, olive oil, and certain nuts, such as walnuts, almonds, pecans and my all time favorite macadamia oil are all good fats. You can also eat, peanuts, walnuts, pistachios, peanut butter (oil natural or organic), salmon, eggs (yes), anchovies, catfish, mackerel, sardines, trout, and sturgeon.
Foods That Contain Bad Fats – Unless specified on the box… Boxed cereal’s, cookies, chips, crackers, fast foods, french fries, fried foods, margarine, doughnuts, baked goods, cakes, pies, biscuits, pizza dough, shortening. This list could go on much longer, read your labels!
Doesa a personal trainer think that whole wheat bread so much better for you than white bread?
Wheat bread contains more fiber that helps stabilize blood sugar levels that aid in fat burning. White bread is fluffed by special engineering and has next to nothing when it comes to nutrient value. I recently started reading an article on white bread and it stated that it was better than whole wheat bread! I say that is not true. Wheat bread especially stone ground, whole wheat bread has much more nutrients than its counterpart white bread. Lift up both white and wheat bread in your hand and do the squeeze test and let me know which one feels better?
When starting a personal trainer fitness program when is a medical release and when is it necessary?
A personal trainer should use a medical release more often than not. I rarely see any personal trainer using them. I do from time to time, maybe I am lucky to get the clients with no or little ailments. You should use a medical release when a new client has any meds that they take that could change blood pressure, or any heart meds. There are times where it is a judgment call, if someone is on beta blockers or heart meds for years, most times they are safe.
Why is it better to eat more frequent, smaller meals throughout the day than less frequent larger meals?
Eating under 4 meals a day makes it hard for your body to stabilize your blood sugar levels which teaches the body to store more fat. Eating 5-6 or in some cases more meals, increases your metabolic rate and increases fat burning all day long.
What if someone is completely out of shape? What’s the safest approach for a persoal trainer to get started?
The safest way to increase lean muscle and burn more body fat is to ease our way into working out. Baby steps! Start out doing 3 days a week walking on the treadmill or outside. Wight training should be 3 days a week with all major muscle groups done all in one day. chest, back, legs, arms, shoulders, calves, and abs. There is no need to jump in with your new workout program and go full force. If you chose this route, you will extremely good progress for about 4-6 weeks then your body will most likely shut down and start to store more calories as fat. The body is an amazing machine, but it can also stop working when over worked!
Why is it so important to drink water and how much water should people drink each day?
A good rule of thumb on how much water to drink is to divide your body weight by 2 and that is you number. So if your 150lbs / 2= 75 ounces per day is a minimum. Water contains many minerals that helps the cell in your body hydrate. Hydrated cells are more active, and help your body run at optimal levels. Water also contains oxygen which help burn body naturally.
Does it make a difference if someone just does all of their exercise over the weekend as compared to spreading it out over the week?
If there is a time restraint, then that is fine. Most times, doing your workouts spread out during the week is a better alternative. Doing workouts over 5-7 days increase metabolic rate daily and helps keep you thin.
How often should someone workout with a personal trainer?
Most people do 3 days a week. I have been encouraging more people to do 4 days week once in a while. Extra days with your trainer is a huge benefit. You can work much harder and get to your goal quicker. It really depends on your goals, schedule and how much help you need. I find that more people over the years really need more help than they think, so 3-4 is best.
Is coffee bad for someone who’s trying to lose weight or get in shape?
NO not at all. There are more and more studies on coffee lately that are producing positive results. Coffee helps burn fat, its good for your heart, and is now proven to help rduce some forms of cancer. Grab your cup of Joe!
How can a personal trainer help a client, with regard to nutrition?
Nutrition should be one of the MAIN focuses for your personal trainer client. People know what to eat, but they really need to be held accountable. Training people on the floor, in a personal trainer is the easy part for personal trainer since that is what they study and practice the most. Nutrition is not taught as much with most certifications since it is illegal for a personal trainer to prescribe a nutrition plan. any Personal trainer is aloud to “recommend” what to eat. That being said, I have never heard of any personal trainer getting sued or hurting anyone by telling someone what healthy foods they should eat and what to stay away from.
Ken Karnack is a personal trainer in Sacramento CA and can be reached by email at: [email protected]
by Phone: 916-337-9900
or online at : www.personaltrainersacramento.com