Personal trainer here to say hi and help you

Hi, I am new to this web page, and Have on my own put my self on a diet and excersise program that I came up with. In the last 15 months i have lost over 75 pounds, but now I am down to the last few and they are really stubborn. But also my friends and family say I am to thin....but my BMI according to this site says I need to loose more than 40 more pounds???? I have gone from a size 44 pants to a loose 38. is it really possible that I need to loose 40 more pounds?

I am sure once things cool down for you on ?S I will be asking you one myself LOL

My name is Brian Jacobs and I'm a personal trainer with a Bachelor's Degree from the University of Rowan. I'm not new to this site, but I'm new to the forums and never really gave them a chance. I've used this site and the ap on my iPhone to keep track of my meals, being that I take my diet very seriously. I'm currently 5'9'' 168.5 lbs. @ 7% body fat.

Enough about me. I'm here to help any of you if you need it. I enjoy assisting people in their journey to happiness. Fitness is something that shouldn't be taken lightly. I'm here to help end America's health crisis one person at a time. It's my job.

Nice meeting you all.

Thank you for putting yourself out there. I appreciate you wanting to help people achieve their goals. I do have a few questions. I am sending a friend request. Thanks again Brian.

- Luis

Hi,


Thanks for putting yourself out there for everyone. I have a lot of weight to lose and I am currently doing cardio but I want to start some strengh training. Every keeps talking about circuits but I don't know where to start. Can you give me some suggestions on what machines I should be using or in what order? Are you suppose to rotate between legs and arms on different days or can you work everything in one workout??

Thanks for this, my lack of knowledge is keeping me from trying anything at the gym.

Heather,

Your fitness should have a designated closed circuit in their facility. Most circuits are numbered and in order for ease of completing the circuit. Also, these circuits are supposed to be the sort where individuals cannot cut in front of you and impede your progress. This would generally apply during peak hours.

The key to circuit training is to maintain your Target Heart Rate (THR) to burn fat as your energy source. The formula for this is simple and easy to use: (220-age) x 60-80% The lower end of the range is geared more for fat burning; 80% more for cardio fitness. There is a difference and it is based on the type of fuel the body needs during a particular exercise.

On the machines, use a weight that is comfortable for you to use, yet a little challenging. You don't want to use to heavy a weight and wear yourself out too soon* I would recommend 15-20 reps per machine set. As a general rule of thumb, once you can perform the exercise 3 times at the max reps with little challenge its time to move the weight up. Not only can you increase the weight you are using, you can also add additional "trips" or sets to the circuit or a combination there of.

*If at any time you feel faint, light headed, or nauseated please stop and rest. If this happens, these unpleasant feelings can last up to 15 minutes. Start easy.
.
Circuits are also designed to be a total body workout and are generally set up in order of how the fitness center wants them to be. There is no rhyme or reason as to how they come up with some of the set ups.

If your were one of my former clients (I was a personal trainer for 17 years) here would be my recommendation for your program (be advised this is a general program and would be adjusted based on your needs, medical conditions, etc.)

1. Warm Up - 12 of cardio on cardio equipment of your choice (this will warm up your muscles and gets your heart rate up to THR)
2. Gently stretch all muscle groups (this increases flexibility and assists in injury prevention)
3. Cycle through your circuit with proper movement through the full range of motion of the exercise (this increases strength and
flexibility.)
4. Cool down - 8-10 minutes of light cardio to allow your heart rate and blood pressure to come down slowly and for your body to
adjust to the air conditioned environment within the fitness center.
- this may not seem like an important part of your program, yet it is. As you exercise, your blood vessels expand to
allow for the increase in O2 and energy your body will need. Heat regulation is going on as well. With increase heart
beat intensity, the blood vessel experience more pressure, hence higher blood pressure.
- as you are exercising your body regulates is heat through the blood stream and vessels. The cool down phase will
prevent your body from reacting to what it would consider a cold response to conserve heat. If you stop immediately
after your circuit, your body will start to react to the colder ambient air temperature, blood vessels will rapidly start
to contract and impede blood flow. This will increase your blood pressure even more which would lead to light
headedness, nausea, and even fainting.

I know this is a lot to digest all at once. If you have any questions, please feel free to send me a message.

Another important note: all fitness centers should have "trainers" there that are "qualified" to show you how to use the equipment. Be sure they get on the machine and SHOW you how to use it with the CORRECT bio-mechanical motion. Hopefully they will tell you what muscle group(s) are being worked and the benefits of them. If they don't ASK ASK ASK!!!!! It's your body and you have the right to know how the equipment will help you, as well as, being taught the proper and safe way to use the machines.

Good Luck

Hi Brian, I have a few questions. I'm on the short side, i'm only 4''11 and i'm at 127. I am so small so the weight on my looks like i'm big because its so compact, my goal is to lose about 20lbs. I feel like it mainly goes to my love handles, but I do ab workouts and run 3 to 4 times a week. I have been starting to portion my foods and eat more fiber/whole grain foods. Are there any tips you can give me?

Thanks for willing to help. I am new to this site so I've sent you a FR for when I do have questions and I'm sure I'll need help.

Thanks again.

Hi Brian.

Here is a question for you....

I know that loosing inches is wonderful, but at what point does with weight start to come off.

I have about 30 pounds to loose. I have lost 7.5 inches in a month so I know I am doing something right, but when do the pounds start going away?

I would love your help! I am trying to lose weight again and have been unsuccessful if there is any information you can provide or even a swift kick in the abs I would appreciate it. JK about the abs

Welcome and thanks!!!!! When you are on low carb diet do you increase your protein and continue to exercise or do you cut back on exercise? How important is weight training in weightloss? How often should a person do weights per week to stay toned? I bought a home gym. My goal for spring of 2013 is to be 140lbs.

again Thankyou!!!!

:flowerforyou: Welcome and Thanks 4 wanting to help people! That is great! I may have a ? for you.
Thanks again for offering your wisdom:-)

I have a question, Brian....
Question: Do they teach a class on sadism for trainers while you are getting certified? and; Who do I talk to about changing that part of the cirriculum?

Excellent question. I've often wondered this myself. Brian?

The key to circuit training is to maintain your Target Heart Rate (THR) to burn fat as your energy source. The formula for this is simple and easy to use: (220-age) x 60-80% The lower end of the range is geared more for fat burning; 80% more for cardio fitness. There is a difference and it is based on the type of fuel the body needs during a particular exercise.

If calorie burn is the same... comparing a higher HR and a lower one, at the end of the day they both oxidize the same amount of fat. For example, you do a long steady cardio session that burns 400 calories, someone else does a HITT session that burns 400 calories.

When you do the steady distance most of your energy is burned from fat, that's true. Once you stop the exercise then the fat oxidation stops during exercise. If you do a HIIT burn 400 calories you burn mostly glycogen and/or ATP you burn very little fat, but after the workout is when you start to get energy from the fat stores. But guess what? In a 24hr period of time, they both burn the same amount of fat.

SO HIIT or low intensity makes no difference if calorie burn is the same. There are issues with HIIT, such as possibility of over training, makes you hungrier after your workout or next day, shouldn't be done every day. Low intensity exercise doesn't really have those issues.

Want a like button, I found this statement really interesting

Hi! and welcome! I went from 220 pounds down to 183 pounds currently. working off to lose my last 58 pounds. I defintely would like to add you to my friends. the biggest thing is still working on my eating. I need to eat healthier food choices in my eating. and some work out suggestions will be great. my biggest trouble spot seems to be my thighs that is where I carry most of my weight. along with my butt so any suggestions there as well as water intake would be appreciated. is the drink your ounce of body weight accurate or would that do more harm then good?