Whether you bike or run you need to change the speed at which you are doing so. Biking not such a big deal about speed just make sure you ride hills. Interval training for your runs will show the best results. Start by warming up for 5-10 minutes with a slow jog. Run as fast as you can, for your lev...

I like to add boxing and kicking into clients routines. If you have someone to hold a stability ball or focus pads start with those. You can purchase a cheap pair of boxing gloves and start with 1-3 minute rounds. Mix up the punching and kicking. If you don't have anyone to hold the ball or pads the...

If you want to incorporate full body movements into your routine then functional training is where you look. Olympic lifts will put you in front of a physical therapist if you do not have the right flexibility or form. Use a cable system ( free motion, or cross over) and perform chest press with rot...

Do you know your metabolic type? You are either protein, carb, or mixed. If you do not want to buy the metabolic typing test book or Paul Cheks How to eat move and be healthy then leave me a comment on 1 of the 2 blogs listed below. Don't go crazy over counting calories. It took Weight Watchers 20 y...

Circuit training is the best way to lose weight while adding tone to the muscle. If you have never picked up a weight before you should hire a trainer that knows what they are doing. Too many high school kids and even younger are being taught the wrong form on exercises. Do you want to pay for a phy...

What is your goal? How long have you been lifting? I need to know this before shooting a straight answer. If you are training for hypertrophy then your weight has to be 65%- 85% of your 1RM. Also you need to stay under tension for at least 30 seconds. You can control more weight on the negative port...

What does your diet consist of? If you are just starting to exercise and want to get toned then start by performing body weight exercises. Squats, lunges, push ups, and pull ups. You can not spot train so don't worry about the abs yet. Now the exercises I suggested can be performed 2 times a week to...

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Your strength increases rapidly during the adaptation stage, it will taper off. You need to eat more protein with fat to keep you full longer. You are in your growing stage so you are going to need to eat. Performing more cardio and less weight more reps is very bad advice. Too much cardio wastes mu...

Wow this is a good one. Okay for the strength training part do just that. Stress your body to increase your strength, this can be done by lunges to failure, single leg squats, pull ups and push ups to failure. If you have access to weights that will help. If you have trouble learning choreography, r...

Stay away from floor crunches unless you want to have an upper crossed syndrome. Floor crunches are partial range of motion exercises, if you do partial range of motion curls your arms will never straighten. Same goes for your abs. You need to use the testosterone you produce to get those abs. Devel...

What are your goals? If you are looking to increase muscle then no, don't waste your time. I would try the trainer out before you purchase a package. If you are performing sprints, blurpies, and push ups you could do that on your own. If there are too many clients in the group the trainer will not b...

If you want a stronger core you need to train in all 3 planes of motion. Also for every number of spine flexion exercises you do you need to counter them with spine extension aka dead lifts. If you have access to a cable system that you can lower and raise the handle to different heights you are in ...

First go see a chiropractor to check your alignment. Second you need to train your entire core. You might have an anterior tilt which is causing compression in the lumbar region. If you stand with your side to a mirror look at your belt line. Does the front look lower than the back? If so perform so...