Cardio? What is Cardio? Can it make me fattter?

Cardio? What is cardio?

Cardio is short for Cardiovascular Exercise - Basically any exercise which uses the whole body and get your blood pumping hard (hence why it is "cardiovascular"). Examples include jogging, running, swimming, cycling, aerobics, rowing, hiking, walking, climbing, including various sports such as basketball, javelin throwing, wrestling, boxing, shot put, etc. It even includes sex.

Will Cardio Make Me Fat?

No. Cardio exercises burns a lot of calories (usually from sugar, fat or carbohydrates). CARDIO BURNS FAT.

What kind of Cardio Exercise is Best?

There isn't one. Indeed, I question overconfident trainers who think that only one form of exercise is right for every person, especially with the industry's habit of changing its mind and all the new exercise fads that come out each year. There isn't one type of cardio exercise that is good for everyone. What is more important is finding cardio exercises that you enjoy doing on a daily basis and will give you a broad range of ways to exercise your whole body.

Fitness isn't black or white and if there is one thing I have learned it's that every answer comes with a big fat "but" and several exceptions.

Now some people in the exercise industry like to argue (and spread misinformation) that cardio can make you fat. Here is the 3 reasons why they think that:

1. Exercise raises cortisol (a stress hormone)

Cardio raises cortisol in the body because physical stress releases this hormone from the adrenal gland, which in turn makes it more difficult to burn fat. However, every exercise does this, not just cardio. You get out of your bed in the morning and take the dog for a walk and this happens. Should you stop exercising? Heck no! BUT (there's the keyword) you have to know how to manage exercise and balance your nutrition to control the release of cortisol.

What has been happening in the fitness industry is that weight trainers have been spreading misinformation that strength training will achieve every result that you could ever want instead of cardio and are trying to argue that weight training is the be all and end all of fitness. And they are omitting the fact that weight training also releases cortisol.

2. It makes you hungrier

Yes, you will feel hungrier after you exercise. That is why diet and discipline is so important. You can go to the gym, burn 300 calories, and then eat a 1,000 calories worth of bacon afterwards. You're not going to get thinner that way.

When we exercise we burn through our lunch first (carbohydrates, sugar, glycogen) and then we burn through fat (after about 20 minutes after exercise) which is our body's primary fuel source. So yes, you will feel hungrier if you exercise for over 20 minutes.

3. It causes you to lose muscle

Pff. All exercises help you to tone and strengthen muscles. Yes, weight training will bulk you up faster in specific muscles, but its not very good at burning fat. Exercising will never cause you to "lose muscle". If your arms, legs and belly are looking thinner because you're doing cardio... that isn't muscle you are losing, its a layer of fat under the skin that has become thinner.

If you are super thin (anorexic) and you don't have any fat stored up your body will burn protein, otherwise known as muscle, as an energy source. However, the metabolic and fat burning process is not simple. To burn muscle you would have to do cardio for a very long time and burn off all of your most recent meal and all of your fat stores. So yes, it is possible to burn muscle doing exercises (any exercises, not just cardio), but you would have to be thin and starving to do it.

When you look at groups of exercisers as a whole (not on an individual basis) different exercises produce different body types:

People who don't exercise enough and eat too much end up looking rather chunky around the middle. It just works that way.

People who only do cardio look a little like noodles.

Weight lifters have muscle but also tend to look stocky and have a hard time losing stomach flab.

Dancers and Martial Artists have very well-balanced body types with strong, long limbs and amazing flexibility and balance BUT they practice highly technique-based art forms, which require professional instruction. However, these activities incorporate all of the components of fitness to achieve these overall results.

Ideally what you want is a mix of both worlds, cardio and strength training together. Cardio is by far the easiest for most people to do whereas weight training requires finding yourself something heavy to lift on a regular basis (this is why mothers often develop what some people call "mommy arms" that are surprisingly strong because they're lifting their kids up regularly).

The fundamental components of fitness (cardio, weights and stretching) work together to build your strength, endurance and flexibility. In theory gymnasts and decathlon athletes have the best mix of all three, but not everyone is cut out to be a gymnast or a 'decathlete'. People who train in such disciplines have been instructed on ways to prevent repetitive strain injuries, muscle tears, etc and they've been doing it for many years. Do not think you can surpass this step and just become a gymnast or decathlete over night.

Many body builders are afraid of losing the muscle that they have worked hard for. Unfortunately many body builders place so much emphasis on muscular aesthetics that they have terrible cardiovascular health (meaning they have a weak heart).

This explains why Arnold Schwarzenegger had a heart attack in 1997 at the age of 50. He might be "The Running Man", but he wasn't doing enough cardio to make his heart stronger.

No one should ever blindly trust their doctor, personal trainer, nutritionist or the guy that looks good in the weight room. Read, research and experiment with different types of exercise. Find a balance that works for you.

Setting and Achieving Realistic Goals

You know that saying "You can do anything you set your mind to"?

Well it is only partially true. You can do anything realistic that you are determined to achieve. There are some goals that are unachievable and some that are not.

Yes, you can exercise and get a younger looking body... but will you end up looking like a teenager again? No, you won't.

But that should not discourage you from trying to exercise to have a younger and healthier body. You can achieve that goal and many other goals too.

Lets take some sample goals.

#1. You weigh 260 lbs and want to lose 100 lbs.

Yes, it is doable. But you don't want to do it too quickly or else you will get loose skin. Ideally you want to lose 50 lbs per year over a 2 year period. Approx. 1 lb per week. This is a goal that is certainly doable.

#2. You are on a diet and want to get nice abs.

No, not doable. If you want nice abs you need to be exercising and doing cardio. A diet will help with general weight loss, but it won't tone up the muscles or help you to lose lots of belly fat. If you take up jogging daily you can achieve your goal. Doing sit ups and crunches will help a little, but its the cardio that does most of the work.

#3. You want to eat more healthy food on a budget.

Yes, completely doable. You will need to learn which foods are healthier and also cost effective. You can also find lots of healthy recipes online.

#4. You want to become a fitness model.

Yes, doable, assuming you have the face for it and are willing to make the honest and concerted effort to do it. It isn't going to be easy, but it can be done. You will need to revamp your nutrition program, hit the weights harder than ever before and do lots of research on how to achieve this difficult goal. Don't forget tanning, protein bars and a personal trainer. It will take blood, sweat and tears on the gym floor, but it is doable.

#5. You want to fit into your skinny jeans from high school.

Yes, doable. Combination of a healthy diet and lots of cardio exercise and you will do it.

#6. Run a Marathon.

Yes, doable. But you will need to jog daily and do longer and longer runs until eventually you can handle longer distances. You will also want to do a complete physical with your doctor and get their advice. But at the same are you sure you really want to wake up early on Sunday morning, strap on a fanny pack and commit to a 40k with a running group while consuming liquid gel? (They're like liquidated gummi bears.) Truly, running a 40 km marathon is not for the faint of heart.

You should never feel discouraged from trying such things. But you also need to be aware of what your limits are and what is realistic. If you weigh 300 lbs and are morbidly obese you won't be able to run a 40 km marathon. It just isn't going to happen.

But if you want something badly enough and are willing to train hard to achieve it, then you can do it.

However lets keep some things in mind before you embark on such things.

A) Body building and endurance sports are SPORTS. They are competitive and they don't just train hard; training becomes a lifestyle. If you aren't into that lifestyle then its just not for you. You don't need to bust your ass and change your lifestyle so completely when all you want is to look good in tight pants.

B) Many athletes are physically awesome. They come from extensive backgrounds of gymnastics, track and field and other demanding sports. They have abs that should be considered lethal weapons. But do you really want to look like that? Or do you just want to look like a young Tom Selleck, Sean Connery or Burt Reynolds?

C) The exercise industry is a pissing contest. A lot of it is very macho and has nothing to do with paying for a mortgage or raising a family. Its an industry full of narcissists who like looking at themselves in a mirror. You really should not be encouraged to go into that industry unless you absolutely want to and are basically already in it.

D) Becoming a "male underwear model" like Marcus Schenkenberg won't make you happy. Yes, you will have the abs that women will drool over... but it won't make you happier. You can achieve this goal of looking 'drop dead gorgeous', but it will require daily discipline in both exercise and diet... and not everyone can make that kind of commitment.

The end result is be careful what you wish for... and remember that you can make your wishes come true if you're willing to pay the price.

Running Marathons: Fun and Challenging

So...

You've started running regularly and you're beginning to feel the benefits of having a healthier body.

You can run farther and faster. You feel stronger and less winded as your endurance grows. You've even gotten that infamous runner's high (which is why marathon runners often get Exercise Addiction because the chemicals act like heroin). You are feeling so confident you want to try running a marathon...

If you think you are ready to test your new abilities and try out a marathon race you might want to ask around and get a 2nd opinion. Yes, you can do it. But is it worth it? Your first stop should be your doctor to get a complete physical.

You will have your options too. You don't have to do a marathon race, you could try sprinting or a mid-range race instead. With so many races scheduled each year, both locally and throughout your region, it may be hard to choose the one that's right for you. Here are some things to consider to make the best selection so that your first race is a great experience and encourages you to sign up for more:

The Marathon Course

Of course, one the primary considerations for race selection is the distance.

If you are a beginner, signing up for a marathon is not realistic. Since it's your first race, choose a small distance, such as a 1-mile fun run, the classic 5K (about 3 miles), or, if you're up for a challenge, a 10K (about 6 miles). Many marathons and half-marathons include a fun run or a shorter run as well. If you're interested in working up to one of these longer races, you can sign up for a 5K as part of a larger event to get a sense of the course and other race-day conditions. Also, keep in mind the layout of the course. Hilly courses can be much more challenging to complete as a first-timer. A flat course on a paved trail will make your first attempt a bit easier.

Time Limitations

Some races have a time limit. This means that you are required to finish the race within a certain time. Otherwise, you will either be disqualified or find yourself running along a road that has been re-opened to traffic. Be sure that you are able to run the distance within the time specified, based on your past training times. Check race rules for any other limitations that may detract from your experience. For example, some races do not allow the use of headphones or portable music devices. Some races do not allow strollers if you wish to run with your child. Others may have limitations on your dress or the support team that you can have with you. Be sure to review these rules in advance to be sure that you can have the experience you would like.

Attendance

Do you prefer the roar of the crowd to get your adrenaline pumping? Or do you prefer a smaller group so that you can focus more intently when you run? Check out the anticipated attendance or the registration limit of the race to know what kind of crowds you can expect. Larger races can be overwhelming for beginners, who may feel crowded or pushed around on the busy streets. But if you feed on the energy of others, larger crowds can motivate you to your best performance.

Atmosphere + Weather

There are races for every type of running personality. There are races for the serious runner, which focus on the course and the competition. Then there are races for those looking to have a little fun. Many races allow participants to dress in costume -- particularly holiday-themed runs like a Turkey Trot or a Jingle Bell Run -- and others have a fun course (like the Walt Disney World marathon) or include entertainment (like the Rock n' Roll Marathon). Decide what type of course appeals to you best.

Weather is another factor you should pay attention to too. It could be raining or unbearably hot outside. You will want to practice running in different weather conditions.

Setting Goals

Finally, keep your personal goals in mind when determining your first race. Do you just want to finish the race? Or do you want to try to meet a personal goal, such as finishing within a certain time period or finishing a long distance? If you just want to put yourself out there and finish a race without a lot of pressure, choose a fun run with a lower distance or one of the themed runs with a party atmosphere. If you want to challenge yourself or meet a fitness goal, enter a longer race with official timing.

The experience you have with the first race you enter can influence the way you feel about racing in the future. Make sure you choose a race that complements your personal style and that will allow you to meet your goals.

Training

You aren't going to be able to do that well in a marathon unless you train in advance. Having a personal trainer can give you extra edge during your training. If you live in Toronto and want to compete in the Scotiabank Toronto Waterfront Marathon then you could even hire me as your personal trainer.

Happy running!

The Top Three Worst Dieting Mistakes

#1. Not Indulging

If you're not enjoying your food, what's the point? Is being skinny more important than happiness? Really, think about it... What you really is to be able to eat your cake and enjoy it too, without feeling guilty about it.

#2. Saving Calories

When you skip a meal or eat less because you know you are going to a party or an event where you are likely to indulge then you are just causing a sugar imbalance that will ultimately lead you to binge eat on junk food when the time comes to finally eat. The better strategy is to eat a big, satisfying meal beforehand and you know what? Those chips and sweets don't look nearly as appetizing when you are already full on healthy, wholesome food.

#3. Mindless Eating

NEVER eat when you are busy on the computer or on the phone. I don't necessarily mean eat in complete and utter silence. I am talking about paying attention to what you are eating and eat measured amounts. Don't just watch TV with a bag of chips and suddenly the whole bag is empty. Be mindful of how much you want to eat by pouring it into a bowl, decide your limit and then don't go back for more when the bowl is empty.

BONUS TIPS

When you are feeling emotional because there's so much work to do and you're hammering away on the keyboard chances are, you're going to eat a lot more than is required, before feeling satiated.

If you are trying to change your lifestyle and eating habits then you need to address some of your worst offending mistakes. Learn to tackle your weaknesses and control your cravings. You can still eat the foods you enjoy, but you have to exercise control and work on building up a mental immunity to your "weaknesses".

There is a chocolate bar in my fridge right now calling my name, but I am supposed to save it for when my girlfriend visits. Which brings me to a final tip: Save the good stuff for special occasions!

Exercising while on Vacation

When I was little my parents really only had 1 kind of vacation they went on:

ROAD TRIPS.

Hours upon hours in a stuffy car (not always with AC), not getting any exercise and when we did get outside it was usually for guided tours of caves (spelunking, huzzah), historical sites or museums.

Small surprise that when I reached adulthood my standard for vacations were very different.

#1. I went via train or bus and once there I walked, cycled or took a taxi. It was more relaxing and I got more exercise that way.

#2. I took up freehand mountain climbing. Lots of exercise and some danger involved because there is no safety harness. No more caves for me.

#3. I love Buddhist temples in Asia... and they're usually near the top of a mountain, so again, another excuse to exercise. Take your camera with you.

However not everyone is like me and embraces exercising while on vacation. So here is Three Ways to Be Fit on Vacation

1. Book Hotels with Fitness Facilities

You should rarely book accommodations that doesn't have a gym. Not only does this narrow down your search results for a hotel or resort but it allows you to stick to my normal running + gym regimen.

You will discover that working out first thing in the morning helps you to stay mindful of your diet throughout the day (people tend to overeat while on vacation), and although a vacation allows a little leeway on nutrition initiates, it still helps toward not completely destroying my pre-holiday results!

2. When a Gym is not Available, Make Do

Even though you can make the best effort to stay in hotels with fitness equipment it doesn't always work out. Sometimes, the resort never even had a gym in the first place, their facility is under renovation or they open later than when you need to exercise. In this case you make the most of what you have by running on the beach, doing body weight exercises in your room or walking the grounds of the resort.

3. Plan for some Activity

It's great to sit on your butt all day and heck, you very well may deserve it but planning some hikes, swimming or any other activity is not a bad idea! Not only will you see more of the country that you are visiting but you will work up an appetite for those restaurant sized meal portions.

4. SWIM!

If you are staying at a place near the beach or has a pool, make an effort to use it. Don't just pack your swimsuit and then forget to use it.

Better yet, take up snorkeling. It is AMAZINGLY GOOD FUN.

If a tiger can swim, so can you. :)

Why Calcium Rocks!

I drink over a litre of milk per day. Sometimes more.

I'm one of the few that seems to thrive on dairy. Milk, chocolate milk, ice cream, cheese, yogurt... I have my favourites of course. During university I was notorious for drinking chocolate milk daily.

Of course, calcium isn't only found in dairy. Hardly! Even greater amounts are in leafy greens and veggies such as broccoli, spinach and kale.

There are scientific studies that have linked calcium to increased fat burning capabilities in women (probably men too, but that will have to be a separate study).

Can a daily cup of yogurt give you a slimmer silhouette? That is the idea yogurt makers would like you to believe, but how accurate is the facts? Well it turns out it may have a real basis in scientific fact. A study published in the American Journal of Clinical Nutrition not only shows a calcium-rich diet is associated with fat loss, but also explains why.

Normal-weight women ranging in age from 18-30 years were randomly assigned to a low (less than 800 mg per day) or high (1000-1400 mg per day) calcium diet for 1 year, and the rate at which their bodies burned fat after a meal was assessed at the beginning and end of the study.

After 1 year, fat oxidation (burning) was 20 times higher in women eating the high calcium diet compared to those in the low-calcium control group (0.10 vs. 0.06 gram per minute).

TWENTY TIMES HIGHER. That is a huge difference.

The women's blood levels of parathyroid hormone were also checked and were found to correlate with their rate of fat oxidation. (The primary function of parathyroid hormone is to maintain normal levels of calcium in the body. When calcium levels drop too low, parathyroid hormone is secreted to instruct bone cells to release calcium into the bloodstream.)

Higher blood levels of parathyroid hormone were associated with a lower rate of fat oxidation and lower dietary calcium intake, while lower blood levels of parathyroid hormone levels were seen in the women consuming a diet high in calcium, who were burning fat more rapidly after a meal. So, it appears that a high-calcium diet increases fat oxidation, at least in part, by lessening the need for parathyroid hormone secretion, thus keeping blood levels of the hormone low.

In theory it should work just as well in men too, although that will require a different study to make certain.

So yeah. Want to lose weight? Eat more calcium!

Injuries Vs Fitness: 7 Tips to getting Back on your Feet

Injury. It’s the one word that can strike fear into even the most dedicated of athletes. (Followed possibly by "drug test".)

An injury can completely derail even the most motivated of gym-goers. And unfortunately, it’s one of the most common mishaps of training.

Suffering from an injury is one of the biggest reasons that people stop working out altogether, but it doesn’t have to be! If you approach working out the right way even though you’re injured, and you maintain a positive mindset then you can preserve your physical fitness while still healing.

1. Go get a professional opinion

Before you do anything else, go see a doctor! Though most of us have an uncanny fear of going to see a doctor to get an injury checked out (how many of us have fallen victim to the “if I ignore it, it’s not real!” mindset?) it’s the very first thing you need to do. Getting a professional opinion will help you overcome injury faster and help you come back stronger and better than before. Many times they can point out things that are wrong that you didn’t even notice, thus saving you from repeating the same mistakes and re-injuring yourself over and over again.

2. Exercise around the injury

You don’t have to completely stop working out just because you have injured a body part. Instead focus on the workouts that you can do. If you can still do low-impact cardio try taking up swimming or biking. If you’re sidelined from doing upper- body weights find lower-impact lower body exercises or core work that you can do without affecting the injured area.

3. Don’t use injury as an excuse to completely stop

If you are able to still work out despite an injury than do so! It’s going to be that much harder to get back into working out if you stop completely. It’s easy to view an injury as an excuse to become lazy and stagnant,however continuing to maintain your physical fitness will make you stronger not just physically but mentally as well.

4. Focus on what you can do

Use this time to clean up your diet or try something new that you have been putting off. Injury is your body’s way of telling you that it needs a break from some activity or that you approached an activity with a little too much fervor.

You may have never realized how much you enjoy cooking until now, or that you actually really love yoga classes despite what you thought before. Use this time to make yourself a better-rounded fitness and nutrition enthusiast!

5. Stay positive

It’s so easy to fall into a downward spiral of negativity when you suffer an injury, sometimes even bordering on depression. When you’re sidelined from doing something you love it’s hard to find acceptance in that.

And it’s okay to acknowledge these feelings. But don’t let them consume you. Stay as positive as possible and focus on the good in your life – it will make everything else more bearable as you wait for your injury to heal.

6. Don't Overdo it on the Pain Killers

Yes, you are in pain. But just because you have access to powerful painkillers doesn't mean you should be gobbling them up like Smarties.

7. Give your body time to rest

I know, I just spent several paragraphs explaining how you should stay active. But you also need to allow your body adequate time to rest and heal. Just like you shouldn’t give up exercise completely, you shouldn’t approach it with an over-zealousness either.

Use this time to find a healthy balance between both rest and exercise.

As frustrating as injuries are, they don’t need to signify the end of your fitness career, only that you need to tweak it a bit. Get professional opinions from doctors and personal trainers so that you can approach your recovery in smart way and come back more fit and strong than before.

Don’t give up hope – you will be back on your feet in no time!

5 Reasons Why you should Exercise in the Morning

Here are FIVE great reasons to exercise in the morning:

1. Accomplishment Something in the Morning!

It's a fantastic feeling to start the day with success. Exercising in the morning sets off every day with a job well done and an accomplishment under your belt! Plus, exercise makes you feel good and this glow will carry with you all day long.

2. Get it out of the Way

How many times have you wanted to exercise after work but ended up pushing it aside for an emergency meeting, falling behind on chores or coming home from an especially tiring day at work? Exercising in the morning ensures that the workout is completed before any of life's other surprises can be thrown your way.

3. Better for Fat Burning

There has been a lot of research that indicates that exercising in the morning burns more fat if you exercise before eating breakfast. This is because there is no sugar or carbohydrates (glucose) to burn in your body so it is the fat cells that end up being used as an energy source. Also, cardio in the morning will increase your metabolism + heart rate the rest of the day, making your body a fat burning machine for the rest of the day even if you're sitting at a desk for 7 to 8 hours.

4. Weight Lifting Burn Time

Weightlifting in the Morning is also the best time to lift weights. Your body is well rested and (hopefully) stress free. The extra rest means your muscles are ready for some action and will build up more strength. If you lift weights in the morning eat a little something before you begin. eg. Cereal. The food energy will give you the extra "push" to work out harder and stay focused (for safety). Building muscle will help to burn more calories all of the time, even at rest!

5. Good for the Bowels Too!

Now maybe you aren't old enough to be worrying about this, but exercising in the morning is good for both your bladder and your bowels. Get into the routine and your plumbing will run like clockwork!

Why You Should Count Calories

There is a definite divide when it comes to whether or not you should count calories. On the one hand, knowing your exact food consumption is very helpful toward losing weight, but on the other, side of the coin it is time consuming and can lead to disordered eating. It can be a double-edged sword if you aren't careful.

You can even get an app for your SmartPhone that will count, calculate and keep track of the calories for you.

Here is a list of pros and cons:

Why you SHOULD Count Calories

• If you have never tried to count calories before it can be very revealing as to why you are not losing weight or achieving other fitness goals such as muscle building.
• After figuring out your daily caloric needs counting calories and macro-nutrients (protein, carbohydrates and fat) will assist with designing the perfect meal plan for your goals and lifestyle.
• Counting calories ensures that you will never gain weight.
• So you can keep track of both your intake of calories and your usage of calories via exercise.

When Counting Calories is a Bad Idea

• If you begin to obsess or restrict calories
• If counting calories makes you "unbending." (ex: you won't dine with friends because you do not know the calorie counts in the foods that you are eating).
• If you find it too time consuming and it is more a chore than a helpful tool. 
• If your friends start to worry about your unhealthy thinness.

Find the Balance and Eat Healthy!

Once you have counted calories and you recognize the calorie content in the meals that you routinely eat there is no reason to count calories anymore. Once in a while you may find that you want to know the calorie count of a new food and that's perfectly acceptable and normal behavior. However, if you find that counting calories is becoming more of a negative, rather than a helpful way to achieve goals, then sticking to smart sized portions and natural food is the best way to go. 

What should I look for in a personal trainer?

For many, the general thought is that personal trainers, are all the same. They are not. Each of them has their philosophy, and each has their own strengths and weaknesses.

Some personal trainers favour cardio, some favour weight lifting, some a balance between the two, and some (like myself) like to balance cardio with sports activities to make things more fun and interesting. After all, do you really need a personal trainer to watch you while you lift weights? Not really. What you do need is someone who can motivate you.

The primary role of personal trainers is to provide encouragement, motivation, and to give a client "a good push" whenever they need it. Some people have difficulty giving themselves motivation and they wouldn’t be able to give themselves the encouragement on their own.

But it goes beyond that. Some personal trainers also like to measure things. It takes a more scientific approach. Every personal trainers has the potential to design effective, personalized programming using the correct balance of science and lifestyle anecdotes in an effort to help the trainee maximize their goals and be able to see the actual differences.

But how do you find a good trainer?

To find a good trainer, it goes beyond mere credentials. Any one get some bogus personal training credentials to stick on their wall. They can go through training programs or they might simply have life experience. If they're in the business of personal training they know what their doing in their respective fields. Some of them may even have had weight problems in the past and have gone on their own personal journey of "zero to hero".

Granted, an university degree / background in exercise science, kinesiology, or human kinetics can be beneficial, but the amount of independent research the trainer does is what really matters. For all you know they might be a bonafide university graduate of kinesiology, but they also might have slacked off and rarely attended classes... graduated with a really low grade point average.

Obviously what you really want is someone who is about being proactive, and making strides to deliver the best service to clients – and that takes time and hard work. You’ll be able to notice the differences between good trainers and fluffy ones if you pay attention to this checklist:

1. Take note of how often a trainer references a cosmetic advantage specific to an exercise. eg. “This exercise will help shape the chest, while this one will help widen it”. Humans aren’t made of moulding clay, and this kind of talk reflects a lack of true theoretical knowledge.

2. Look for the difference between strict ‘rep counters’ versus 'tip trainers' constantly giving cues and feedback during sets of work. The latter group are more engaged, and vigilant with the client’s safety in mind. A rep counter will just tell you to do 100 of this, 100 of that, blah blah blah... That isn't motivation and they're not paying attention to whether you are doing it correctly. Its just someone telling you the numbers and then standing back while you do all the work. Counting reps is handy, because you should keep track and measure these things, but the tip trainer will make sure you are doing those 100 pushups properly and will give you tips on how to do it properly. There is also a third type: Drill Sergeants. Those are really a matter of personal taste and they're not for everyone.

3. Ask your prospective trainer about programming. Does he or she follow any protocols that would encourage a consistent, disciplined client to reach set goals? You should be able to judge from their response how well organized they are.

4. Pay attention to “fads” and fitness trends. Does the trainer in question often implement the most popular and commercialized methods of training with clients? Good examples would be overuse of the BOSU ball, CrossFit training, or TRX Suspension training. Or anything with a trademarked name or acronym. Chances are likely they are getting a commission every time a client buys the item in question. Also all of these systems are usable for certain purposes and populations, but should be used with discretion and people should not feel 'forced to buy' whatever product the personal trainer is pushing.

5. Note whether the trainer addresses weak links in his or her clients. It’s a safe move for a coach to go through some form of screening process to determine a client’s muscular and skeletal balance. This can be done through muscle testing, specific exercises, and mobility drills. It would be unsafe to simply jump into full workouts right off the mark without first assessing the client.

6. Above all, pay attention and look for the equipment and methods that are most commonly used with that trainer. Does he or she stay away from key equipment like barbells and dumbbells, to replace them with machines, cables, and bands? Are major primal movement patterns like squats, deadlifts, rows, and presses avoided for instability training, or arm dominant or “core” dominant exercises?

7. Remember what your core purpose is for getting a personal trainer. Lose weight? Strap on more muscle? General athleticism? Training for a specific sport? Find a trainer which suits the reason why you are training in the first place.

At the present time, it’s relatively simple to achieve certification to be a “personal trainer”. You can even do it online (do a Google search and you can find them being sold as an online test for $69.99). So really anyone can get certification, even little kids. That doesn't mean they actually have the skills to train you.

You may have extra requirements that you are looking for in a personal trainer. You might prefer someone older, more experienced, or you might prefer to have a female instructor because you feel uncomfortable around male trainers. There certainly are more things to add to the list, but the message is clear. Finding a good personal trainer goes beyond finding someone who can make you sweat, breathe heavy, and get sore the next day. Exercise is a science, and choosing the right “scientist” can make the difference between reaching your goals or getting owned by a plateau.