The Old Style of Training is Dead!

Old school exercises, trainers and their routines are dying.

It usually takes a lot to get me fired up and ticked off. I’ve been told on many occassions how laid back and patient I am when it comes to adverse situations I may be confronted with. But, there is one thing that burns me up – trainers who win their clients confidence but do not repay them with results. THAT REALLY MAKES ME BOIL.

Although it is still very young, the fitness industry has come a long way and covered tremendous grounds on the scientific approach as it relates to physical therapy, rehab, weight loss and simply living a healthy life. What was once coined “gym science” (doing everything the beefiest knuckle head in the gym does or reading ‘Muscle and Fiction’ magazine and making their routine your program) has now integrated with anatomy and physiology, sports medicine and nutrition in order to give people clear-cut tools to get in the best shape of their lives.

With that said, my question then is, why is your personal trainer or your very own routine not giving you the results you set out to obtain before you initially started the program?

Well, I already began to answer the question. With the old style of training, people would typically choose which single muscle or body part they would want to work for the day and crank out 3 sets of 10 repetitions (with rest in between) of the exercise before moving to the next machine or station. This slow template on how to exercise justified why one should stay in the gym for 1 – 2 hours, not including the 45 minutes of cardio “they” say you have to do before chugging your magical potions, pills and powders. This is an example of gym science. It has not been tested as the best thing to do; it is just done because the gym environment just happens to regurgitate this pseudo-philosophy.

A regurgitated workout routine from some gym rat or magazine know-it-all

Don’t get me wrong, you can and will see some physiological and physical differences from isolation exercises. In fact, body builders, strongmen and power lifters use variations of this method for their sport. But as far as conditioning, getting in shape or losing the inches, it is a slow process that takes too much time away from the other important things you have to do in life. Total body circuit training is vital because it keeps your heart rate up, causing you to release a ridiculous amount of calories in more than half the time of the traditional style of exercise. In addition, you are consistently applying stress to each muscle simutaneously, thus increasing the rate of muscle tone and definition. I’ll talk about cardio in another blog, but in the meantime, just remember that marathon runners have to do cardio for over 45 minutes – unless you’re one of them, stick with interval training.

Basic total-body circuit training setup

This is how my clients make it happen.

Now, back to the personal trainers. (Bear with me, it may seem like I’m about to go off track, but I’ll bring it all back into scope). With the economy the way it is there are only two things that are significant in our lives during these times: time and money. As a matter of fact these two things work interconnectedly. Generally, people need time in order to make money, and sometimes vice versa. Constantly investing in a trainer for one-hour sessions while the both of you talk each other’s ears off in between sets is a complete waste of your time and money. It was hard, but yeah, I said it! (I’m sure I’m going to get death threats on this one.) Once again, that is a dying style of training. If you have a fitness coach who only offers one-hour one-on-one sessions and his routines consists of isolation exercises with breaks in between each exercise, RUN THEN FIRE HIS A** ! Personal training is a high-end commodity, almost a luxury, where the average coach charges anywhere from $50 – $100 per session. If you are performing their customized routine that consists of 6 exercises with the typical 3 sets of 10 format, the majority of the time you are with them will be when you are resting and listening to their stories about how they lost the Final Four bet or them listening to you as though you hired them to be your shrink.

For a fraction of the cost and time of one-hour one-on-one training, you can get in the best shape of your life in only 30 minutes with a total-body circuit routine. You will actually complete more sets and more repetitions with less rest. In turn, you will dramatically increase muscle tone, fat expenditure and transform yourself into a healthier and, of course, sexier you in no time! Don’t just listen to me; you be the judge! Post a comment and let me know your thoughts.

Here’s a sample routine you can do if you’re physically healthy and with your doctor’s permission:

– Each exercise is performed for 5 sets of 15 repetitions. After moving to each station and completing the “circuit,” rest for 45 – 90 seconds.

1. “Burpees” (Pushup then standup) - Start in standing position. Lower hands to the ground then kick feet out into a pushup position. Do one pushup then kick feet back in to stand up. Repeat.

2. Squat then jump- Spread legs shoulder length apart with toes pointed straight ahead. With your weight on your heels, bend knees 90 degrees (thighs should be parallel to the floor) then jump. Repeat.

3. Situps or crunches

4. Walking lunges – While walking 15 steps on each leg, lower front and back legs by bending the knee 90 degrees. Place your weight on the back leg then continue to walk. Turn back around and move to the next station.

5. Arm curls (can be done with dumbbells, bands or even a phone book…no excuses)

Just in case you are still not convinced, check this out. Yes, I practice what I preach.

Make it happen!

Committed to your fitness and success,

Damon Reio

P.S – You will never find a better circuit program than our new St. Pete Boot Camp launching April 13th at North Shore Park on Tuesdays, Thursdays and Fridays with the FREE bonus Saturday Morning Boot Camp. Contact me for more information.

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