so much as a physical trainer would you please explain to our audience what it takes to to be educated to become a physical trainer so you just kind of want to understand a lot about the human human anatomy how the muscles work  know how the bones move just stuff like that you want to you want to understand pretty much everything because there are certain ways to work out incorrectly and doing so could can harm you so that's why people though hire a personal trainer to educate them on how to either work out or somebody to motivate them but basically just you just want to understand how the body works that way if somebody has you know some kind of medical restrictions or anything like that you know how to work around it or you know just things to modify to help them out so you actually take courses on educating yourself on how to become a trainer f and then you receive a certification for this yes so you can there's there's multiple certifications out there i mean you know you always want to try to go for the most notable ones that same thing with going to college you know you want to go to a good college so you need a degree on you know that somebody can recognize it's the same thing with with personal training you know you want to make sure that people know that you are good at what you do so you want to go for you know some of the most reputable you know certifications that you can which does get pricey but it you know pays off in the long run so what motivated you motivated you inspired you to become a physical trainer well i've always been an athlete i actually been playing tennis for about almost thirteen years now i started when i was in high school and after after high school i went into the semi professional circuit and did that for a little while but i got really expensive because you know unless you become a professional you have to pay for you know your travel your tournaments entries your lodging and all that stuff so you get really expensive so i kind of just came back and started working with my old coach again just for fun and what i realize is that he wasn't actually able to train his athletes in like a gym to develop their body he was only able to train their technique you know stuff like that so i kind of did like a little partnership with them where i would get my certification to be a personal trainer i would take his athletes into a gym and train them and then he would take care of the rest of the stuff on like the court and everything so so so tennis his strength that oh that's where you have to you have to have muscle coordination and muscle str absolutely has a core strength that it's really mostly core and leg strength yeah yeah absolutely it's i mean core strength everything your body like every muscle group in your body will pull from your core so if you don't have a strong core you're not going to strong body  if i wanted to started a training program how do i approach it so i mean there's there's multiple ways like it depends on you know the gym that you go to if you're looking for you know athletic personal training stuff like that i mean  there's ways to go about it so if you're going into a gym and you know you would just tell the gym that you're going into it hey i want a personal trainer all gyms have one you know if it's a legit gym it will have a personal trainer you'll get set up with them you can you know figure out what their rates are and  that's how i met you my gym has you is the exact area right yeah so same thing like if you have a coach like if you're like an athlete or something like that coaches will normally know trainers and stuff that they can you know recommend you to kind of just go from there you know you just learn about people through what you're doing you know like i said jim will have trainers coaches usually know trainers that are good with whatever sport that they're coaching so you just ask about it so you set up one point with you and you sit down the talk and then you go and discuss like my lifestyle habits my goals are and things like that yeah well see what a lot of people don't understand when it comes to reaching a physical goal working out or exercising is actually going to be about twenty percent that's only going to get you so far the other eighty percent is actually what you put into your body and not a lot of people they have that willpower to change their eating habits and stuff so we have to sit down with clients and kind of discuss about like you know we have to delve into their their dietary habits their you know what they their personal life what do they do for work just stuff like that so you can kind of understand how people live their lives and then you can help them better at whatever they're not in the gym so give us some dietary things that we should avoid dietary things that we should do to help us try to buy so if you're looking it depends so the way you eat is the way your body develops a lot of people think that if they lift weights they're going to get big and that's not true if you eat like a bodybuilder you're going to look like a bodybuilder but if you don't eat like a bodybuilder you're not going to look like one so i make sense yes yes so so what should we be eating well your body has three main sources of energy you have your carbohydrates you have your proteins and you have your fats those are the three things that you want to make sure that you put into your body at all times now you want to make sure that you're putting the right amount of each one in so that that kind of goes into like finding out like your daily caloric intake which doesn't take much kind of breaking that down into your macronutrients which also isn't that hard and then the hard part after that is to actually tell yourself that ok i can only have like sixty five grams of carbs in this meal and like maybe like twenty grams of protein in this meal and stuff like that so you just want to make sure that you're getting the three main sources of energy in your body because that's what it's going to help develop a sort of  the most important thing would be the protein because protein breaks down to meal acids and that's what our body uses to rebuild fats are important healthy fats right what would be examples of healthy fats fiber on the fibers just oils are bad and then we want our caloric intake as far as carbohydrates to be natural sugars and not these refined sugars am i right in that so a lot of times that's the hard thing to break as people you know they are addicted to sweet things easy because your body makes their tone and then exact you want it exactly you know so it's hard it's hard to break that but you know if you're doing this then you want to do it for you that's the biggest thing that you have to remember whenever you hire a trainer you're doing it to better yourself you're not doing it for your employer you're not doing it for anyone else you're doing it for you so long as you keep in mind the willpower kind of helps a little bit with that you know if you can deny something that you're not supposed to put into your body because you know that's going to make you feel like crap it makes it so much easier but a lot of people they kind of veer off a little bit they you know they do you rail and sometimes and it's it's just human nature you know we get the cravings every once in a while but you know it's funny my only food addiction is know you want to you want to keep a consistent schedule consistency creates habit you know you do anything for about twenty one days it becomes a habit whether it's a good habit or a bad habit it's totally up to you but if you keep a workout schedule that you set for yourself whether it's three days a week five days a week whatever it may be as long as you keep as consistent as possible it will become a habit once becomes a habit you feel bad for yourself for breaking it you know it makes you want to make up for it in a way so the habit isn't going and exercising then going out and routine and i set up a point with a trainer and we discussed my my personal lifestyle and what i'm doing or what i should be doing and we kind of work through that is there a better time to begin better time of the day to begin my  workout program so the morning is probably the best time to do any exercise you know so if you wake up early in the morning you know your metabolism is high you know your stomach usually empty so that's usually when it's the best time to work out now you can work out after eating early throughout the day and stuff like that but if you're looking to really like shed weight in the morning is probably best time to do it so it's better to work out on the empty stomach if your goal is to lose weight it's better to work off on an empty stomach yes or no so i wouldn't suggest that all the time but there are different methods of working out an empty stomachs hold fast to cardio that's a big one if you wake up say for example six in the morning you go to the gym on an empty stomach you burn three times as many calories as what you would normally burn throughout the middle of the day coming into the gym say around like you know three o'clock so there is fast and cardio and stuff like that but it really depends on what the workouts are so if you do that does that make you hunger oh much yeah so that's another thing if you're not watching your diet you can overcompensate very much so portions charles big thing whenever you try to do any kind of fast and cardio or anything you really have to have that determination so when you're doing the work a program you're either going to determine ahead i want to lose weight  or i want to increase muscle strength you know so there's i mean that's a different program altogether absolutely oh yeah so my workout for example just go into that real quick i have two different habits of eating the workout st same you know change my workouts a little bit but they stayed generally the same so for three months i'll do a cutback phase where you know i really watch what i'm putting into my body and then three months after that i'll do a bulk up phase where just eat everything under the sun those are the days that i strive lly depends on how you eat is the way that your body develops ok so i get up in the morning and i go to the gym i have not eaten breakfast i do my workout should i wait a little bit after a workout to go eat just  to go hey it's ok to go ahead and so ok to go ahead need so the workouts that depends on if you cheat or not it's cardio you can you can easily do that on an empty stomach no problem but if you're if you're going into lift weights or anything like that i would probably suggest maybe eating like an hour before you go to the gym if  because you do want to make sure that you have the energy in your body to sustain lifting weights above your head or anything like that so you don't drop them on yourself you know but cardio is not a big deal you can easily do cardio on an empty stomach i've done it multiple times you do get kind of winded faster but like i said you're burning a lot of calories doing so so does it affect my sleep if i do a workout later in the evening no not at all i mean if anything it'll probably mak tired soon as you get home you know because i mean you want to work out to exhaustion that's that's how you effectively work your muscles you want to exhaust them so whenever you go home if you've correctly done your work out then you're probably ready for bed ok so what would be my program if i was a wanted to lose weight  to do it that way it's your loss program so if you're looking to lose weight you definitely want to focus on it depends on how many days a week that you plan on working out you know so we'll say we'll just say for example because the most i've seen is monday wednesday friday it's the most common  so we'll just say we're working on for three days and we had sure that's when the gym is the busiest month it was at writing so we'll say monday wednesday friday as your is your workout routine now if you're looking to lose weight i would say probably focus on maybe like one day strength one day cardio and then one day of them  combined switching up your workouts between an upper body and lower body workout for muscle confusion is a really good way to do it and then making sure that you stay within a target heart rate and chariot so what's muscle confusion so what muscle confusion is sore muscles they have a thing called muscle memory it's our body develops you know memory of certain movements once it does that it's very hard for your muscles to develop you know they start remembering the workouts how you were doing or you know does just have it's like whenever somebody sits down on a couch their muscle memory takes over and they pick up you know the remote or something like that you know that's just muscle memory that's what we're you know we're programmed to do after so long so muscle confusion your body can't really get into a habit of figuring out what's next you know and what that does is it actually helps your body develop faster because it's not used to the workouts that you did that day before so muscle confusion is a really good way to help your body develop faster you're speaking of cardio minutes so what defined cardio for  cardio is well it stands for cardiovascular you know it's anything that increases your heart rate whenever your heart rates up you know it starts pumping blood faster through you know your body and once that happens your metabolic rate shoots up and you're actually generates heat exactly so you're breathing heavy you know  you're sweating a lot so you're burning calories faster and since your metabolic rates high you're losing detox and exactly so these would be what type of machines in the gym so you know you have your average treadmill your lift equals you know stair climbers row machine stuff like that just anything that really keeps you moving you know you're not necessarily in a static area too long you're constantly there pushing yourself to go up or forward so how long should you do this cardio workout that depends on how long  feel like you can i mean something it depends on your endurance you know obviously i wouldn't tell somebody to do an hour of cardio if they've never done cardio in their life but if i'm training like a runner or a tennis athlete or something then i'll probably make them do pretty much like forty minutes of cardio forty five minutes of cardio ten on five for just forty minutes cardio straight through so me personally i break mine of you know if i go in for just cardio i'll break mine up i'll maybe run for about five miles to five miles depending on how i'm feeling in the day but i try to strive for five miles and i'll take a little bit of a break a sweat shop and i'll do maybe like you know i don't know maybe ten miles on a bike you know or something like that just to kind of you know switch it up because it gets boring after a while and that's the one thing you don't want to get bored because then you get burned out and once you get burned out then you just don't come back so you kind of want to switch it up it doesn't have to be straight on you can break it up you know but i like to keep my heart you know elevated most of the time i don't like to let it you know settle down and then shoot it back up again then settle down so costly moving so when you go in for this training program you always do cardio first before you go into the other aspects of training absolutely so even even whenever i'm trying to train and like somebody on strength warm up with cardio you know just to kind of get their body ready loosened up and stuff like that it's the same thing like whenever you're going out to you know to run or to do anything you stretch you know what is breathing how does breathing influence your training program breathing is you know oxygen to your body you definitely need that so breathing is very vital when it comes to exercising or even if it's like weightlifting there is a specific way to breathe which you always want to inhale through force or exhale through force exertion and in back to start it just kind of helps with the whole i needed that yeah you more the more that so force exertion is anything where the weights are being lifted you know or you know lower depending on what the work so as you're doing this you're sucking in air as you're doing it you're releasing your a through force exertion so when you're exerting your force pushing out and lifting your bicep you're exhaling and when it's the same thing when a boxer fights every time they throw a punch they exhale you know so it's the same thing whenever you lift the weight you want to exhale and then whenever you come back to the start position take a nice deep here take a deep breath through your nose and your mouth just for yourselves i normally you know in through the nose out through the mouth way to kind of do it sometimes you know this is a cool tip if you guys are running you know it's always nice to tell your head back if you're trying to holding their breath while they're exercising and they just get they get worn out way too quickly because you know our body functions on oxygen and so oxygen is so key to everything right exactly how does how jason play into this so but your body also your body heat increases so hydrating also helps you down stuff like that because if you're sweating and you don't have you're not replenishing that then you can put yourself into physical stress you can you can easily go lightheaded drink water i normally drink about eighty ounces a day you know i try to but you know it's a tough to get up there but you know you just want to stay hydrated you know pretty pretty frequently whenever you're  the axiom for drinking water and keeping hydrated is probably about half of your body weight i take that a little further i always tell people that you need to be drinking ph water and i'm sure you see me with a bottle of cold yes it's to stay hydrated absolutely and then a lot of people rely on sports drinks which are all sugar and i'm not real big on sports drinks whatsoever but to each his own but that's what they think they're rehydrating themselves strength programs from lower body strength and programs you want to do everything so you know i'm sure you've probably heard the term never skip leg day well i've heard that i don't tend to follow that but i yeah i heard that so it's very important to make sure that you're working out all of your muscle groups you know evenly you know you do see a lot of people their workout just their upper body in a completely neglect their legs and that's very bad you know your body has that your body tries to develop very evenly no matter what you know it's just how living organisms work so what will happen is that if somebody is working out just their upper body and they are neglecting their legs just take that for example your body will try to develop the legs as fast as you are personally developing your upper body so to try to move like proteins nutrients down into the legs to help sustain the muscles to actively hold up your upper body weight and to help try to build up your legs so you actually next week on the upper body stuff but but i'm doing that incorrectly then no absolutely not so like i said i do muscle confusion so my personal workout i'll work out five days a week you know i do chest on mondays i'll be back on tuesdays i'll do shoulders on wednesdays biceps triceps on thursdays and legs on friday you just want to make sure that you're giving your body the equal amount of attention as the rest of it so even if you only work out a certain muscle group once a week it's still ok as long as you're working on all the other muscle groups as well you know what i mean it was funny the other day i went in and did legs the lower body i've always been a hiker and bicyclists ok i have lower body strength is fantastic my upper body strength is not good but then my workout and then i can get back in the gym for four days because of my schedule and i went did my workout and saw what day that was maybe two days ago or yesterday i came i think remember now but that evening i must my leg muscles are so weak they were shaking and i didn't really overdo the work out because i knew i had been there for four days now it's amazing how in a short time if you don't keep that program going how your body gets impacted by i mean it's just your body like i said it develops memory on movement so if you haven't moved in four days then well wasn't that i was a to walk in but just just the just working the machine and lifting when i did the program it seemed ok although i actually felt a little a little weaker you know when i was doing doing it but that night my yeah i mean if if you tried to go in you know and you know change up your leg work i don't know if you did the same thing as you normally do or anything like that but if it was something new then yeah i mean your body will react differently because it was the same program that i do but yeah interesting but so you do the later you do the later and then you do your upper body and then what's the difference between using those machines that have the weights in there and you're pulling back w as opposed to taking a bar with free weights and so weight resistant is it's a lot easier to learn very hard to hurt yourself on those things because they're designed to move in one direction  you know they have they have helpful tips on there to show you how to position your body and everything like that whenever it comes to free weights there's you know no rules and free weights you know if you're holding up a dumbbell the dumbbells not going to tell you how to hold it you know and i mean so that's what they call a dumbbell yeah exactly so you know if say for example if you're doing you know something with your back you know say an exercise with your back with dumbbells and a bent over row for example and you know you're not standing in the correct position that maybe you're arched over way too much you know you're not sticking your chest out or anything you could potentially hurt your back you know you're putting too much stress on it so posture is very vital when it comes to free weights that's why people will hire personal trainers to educate them on how to so positioning yourself positioning your feet regardless of whether you're using machines or using free weights in your body position is key to everything very key yeah and that's that's one of the biggest things as a personal trainer to look for is to make sure that your clients have the correct posture and a lot of times you have to correct them multiple times because some people they just don't get it right away and that's fine and you know they'll get annoyed because you're like wait wait no that's still not right like you want to be like this you know want to be like this you know so sometimes people get annoyed with you from having to correct them but you're doing it for their own good you know we're not doing it to be like no that's not right you have to look like you know you've been doing this for years kind of thing but it's honestly we're trying to prevent you from hurting yourself and you could easily hurt yourself very easily trying to go yes so you know some people want to get in there and the heaviest weight that they can from the beginning when you start a program you start very lightly right absolutely and then work yourself up yes what's the progression of time that you should start increasing your weights so that depends on your workout routine so you know obviously if you work out three days a week your progression is going to go much lower than somebody that works out five days a week or something like that so it really just depends on the amount of sets and the amount of reps that you're doing so how many sets and should you do and how do you break those up depends on your body so generally if you're looking to you know build muscle and you know you're eating the way that you want to eat to increase your muscle mass i normally say eight to twelve repetitions for about three sets is eight to twelve if you're trying to build muscle there's a golden rule if you can't get a drop the weight if you can do more than twelve after your third set in the way it's not heavy enough eight to twelve reps and then you know you rest for a minute and then rest for about thirty seconds and then you do another set of eight t know like i said you can do the same exactly because you know you'll see a lot of people they'll do like eight different kind of bicep workouts and that's fine because you know they called biceps as are two muscles and in that area so yeah you do have to lift weights in different ways to hit both biceps but