5 Fitness Tips from a Personal Trainer

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Are you tired of trying hard to improve your health and looks but not seeing any significant results? You think you’ve done everything in your power to achieve your goals but you’re not getting close to them?

If so, maybe you just need some guidance from an educated fitness trainer to change a few little things and see great results. The secret is usually in details, small things easily neglected.

I am John Race, a fitness instructor with 7 years of experience and with clients who have turned their lives around mainly through their own efforts, but with my help and determination to show them the way. It is actually not that difficult, you just need some proper guidance.

Here are 5 tips you should read if you want to become a healthier, leaner, stronger version of yourself:

1. Eating healthy is absolutely necessary.

You can’t eat junk food daily and expect to have a beautiful body. Well, some very lucky people can, but most of us don’t have such genetic properties. Whatever your fitness goals are, eating well is something you can’t go without. This means you should avoid simple carbohydrates (you don’t have to give them up completely, but limit their consumption to, for instance, once a week), and choose protein rich foods in combination with complex carbohydrates and healthy fats.

Of course, you should also have a good vitamin intake, so fruits and leafy greens are a good addition to your diet. You shouldn’t go too high above or too low below your caloric limits (calculate those online based on your height, weight and sex).

If you are a sugar or junk food addict, the best way to make sure you stick to your eating plan is to plan ahead or even better – prepare the food you’ll eat that day in the morning,” says Race.

More small meals are definitely better than one or two large ones, so make sure you don’t skip meals, as it can slow down your metabolism and interfere with what you’re trying to do.

2. Proper breathing.


While doing cardio, you should breathe deeply, in through your nose and out through your mouth. It would be ideal if you could breathe with your diaphragm, as this helps deliver more oxygen to your brain and helps with more intense exercises.

During strength training, you should never hold your breath while weight lifting, as it results in less oxygen being delivered to your brain which can lead to dizziness and fainting. There aren’t any other tips regarding breathing, just do it normally.

When working on abs, whatever the type of exercise, inhale at the easier part and exhale when it’s hard,” Race advises. To make things simpler – exhale when squeezing the abs. Besides better oxygen delivery, you will also have better contractions.

3. Stretching.

If you want your muscles to heal properly, you should never forget to stretch after a workout. Proper stretching can help you avoid pain the next day and increase your flexibility. Stretching also increases strength, and stretching between sets for half a minute can make you stronger and able to work harder.

4. Faster repair of the muscles.

If you’ve worked on one muscle group yesterday and today you feel very soar, do that same muscle group briefly, using weights that are around 20% of the weights you used yesterday,” says John Race.

Two sets of each of the exercises you did yesterday will be enough, and do around 25-30 repetitions in a set. This way, your muscles will repair more quickly as more blood will be delivered to them. The faster your muscles repair, the quicker you’ll reach your goal.

5. Stay consistent!

Working out irregularly won’t get you anywhere. For progress you need consistency, and without it you won’t achieve much. If you set your mind on losing weight or gaining muscle mass, you need to exercise at least three times a week, but it would be ideal if you could do it five times.

Two days of rest are enough, and people usually choose those two days to be during the weekend.  Besides being constantly active, you will also form a habit, and working out will soon become a part of your routine and you won’t make excuses not to go.

Be careful about skipping your workouts – it is very easy to fall off the wagon. If you don’t exercise for one or two days, you will get back to your routine pretty easily the third day. But if you skip three or more days, it will be like starting all over again and you will struggle to get back in the saddle. Try to stay as consistent as possible and the results will come.