NYC Personal Trainer Reveals the 5 Rs Fundamentals to Fitness Success
The health clubs are always flowing with new bodies and faces after the New Year, every single year. I should know since I’ve been a NYC Personal Trainer for over 11 years. I know from experience the mentality of those who come in after the first of the year bringing with them their New Year’s Resolution of weight loss and getting into great shape.
It happens like clockwork and what I see in the fitness clubs is almost exactly the same thing except the faces change from year to year; a mob of gym members making their way through the labyrinth of strength training equipment and contraptions. They move from gadget to gadget trying to figure out how the machines work. There isn’t a method or a goal to what they are doing and apparently they expect to get into great shape and lose weight this way.
As a NYC personal trainer, I definitely know that it is an unfocused attempt of an exercise plan. What if there was something more simple and focused that will help those with high hopes of attaining their physical transformation goals? There is something that may help called the 5 Rs Fundamentals.
The 5 Rs Fundamentals can help novice gym members exercise more effectively. Each R fundamental emphasizes specific elements in a workout regimen that ultimately will create a holistic approach for the novice exerciser to see and understand.
RANGE OF MOTION
Range of motion points out how the ability of a joint will move through an appointed set of movements. To see results in your physical transformation goals, you must perform every exercise in a full range of motion, full extension to full flexion of an exercise, vice versa depending on the exercise chosen. To take full advantage of joint health and mobility you must move through the exercise with full range of motion because all of the little intrinsic muscles around the joints must be addressed as well.
RESISTANCE
When starting out with resistance training and using weights you will hear many different philosophies. As a NYC personal trainer I hear from females members that they don’t want to get bulky so they will work with very light dumbbells to get “toned”. To be completely honest with you, you will never get to your goal prescribing to this fallacy. Choose a weight that won’t sacrifice proper form but will make the exercise challenging for you.
REPETITIONS
Another important element for the novice exerciser to think about is how many repetitions to perform. Let’s get to the basics. As a NYC personal trainer, I learned the following; low reps, 3-8, will create absolute strength. While 10-12 reps create anaerobic strength and high repetitions, 15 and more, will create aerobic strength. The beginner should choose the medium or high repetitions set just to get the movement down before embarking into other territory.
REST
In general, new gym members are not working intensely enough and they are resting too long. One minute maximum is great for those who are working within the medium repetition range and even that may be a little too long. Unless your workout regimen is an all-out absolute strength routine which it shouldn’t be as a novice exerciser a 3-4 minutes rest period for every set is excessively long.
RECOVERY
You won’t see any results if you focus on the same muscles in a resistance training routine every single day. Recovery is just as important as the days when you’re working out. Make sure you’re resting the muscle groups that you’re working 48 hours in-between.
Being a NYC personal trainer for quite a while, I’ve learned that one of the reasons why most who have lofty weight loss and fat loss goals is that they have no method to what they are doing. They decided not to hire a personal trainer for one reason or another and think they can do it all on their own. If you’ve decided to do this alone at least my explanation of the 5 Rs Fundamentals will help guide you to the results you desire on your weight loss and fitness journey.
Diane Williams, NYC Personal Trainer is a dreamer, a boxer who could knock out a grown man, and an always evolving Curvy Goddess. She is a former plus-size model for the Wilhelmina Modeling Agency and now a fitness expert and advocate for women. Founder and creator of Curvy Goddess Lounge and Curvy Goddess Workout, the premier NYC personal training workout designed for women, she believes that “Greatness belongs to us all.” For more information on health, fitness, and fat loss visit http://www.CurvyGoddessWorkout.com.
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