After Photo (sorry, no before pic) When I turned 50 I decided to get back in good shape. I created a program that allowed me to go from my starting weight of 230 pounds at 27% body fat down to 190 at 10% body fat in 24 weeks. This is a great program and can easily be adapted to fit a wide variety of clients. When I began the program I was not new to fitness. I had previously been a Personal Trainer but I had begun working in another field.
Resistance Training Benefits
I knew how to set up a good program and I had the motivation to really work my butt off. I devised a plan that would include 3, eight-week training cycles. Each cycle would be completely unique in order to keep from adapting and halting progress.
Phase 1 The first cycle was to develop endurance and some hypertrophy, while also burning fat. The workout was an old school full body weight lifting circuit, the type I learned from guys at the barbell clubs I went to back in the 80’s. The routine should be performed 3 times a week on non-consecutive days. All of the following exercises are performed back to back with no rest in between.
2008 Harley Davidson touring service manual ultra electra glide flhx road king. 2016 Harley Davidson Electra Glide FLHTK FLHTCU FLHTKL Service Manual. 2016 Harley-Davidson Touring Models Service Manual. Road King; Road King Classic; Street Glide; Road Glide Custom; Electra Glide Classic; Ultra Classic. Access to the Owner's Manual for your bike, anytime. See which services your Harley® motorcycle needs and when, to keep it tuned and running its best. The Official Factory Service Manual by Harley-Davidson. Glide Ultra Classic Low - 2016 Harley-Davidson Touring Ultra Limited - 2016 Harley-Davidson.
![]()
Once you have finished a circuit you can rest 3 minutes and do them again up to 4 times. Phase 1 Exercises Dumbbell Squats 15-20 reps Romanian Deadlifts 15-20 reps Pronated Grip Pull Ups Max Bent Over Rows 15-20 Dumbbell Chest Press 15-20 Triceps Dips Max Supinated Grip Chin Ups Max Roller Wheel Roll Outs Max Phase 2 In the ninth week of the program, I began a new cycle with new physiological demands. Rather than doing 3 full body workouts I began doing a split that covered the entire body over the course of five days. Most muscle groups are worked once directly and once indirectly each week. The exception is the legs which receive two direct workouts.
The idea here is to use moderate loads that you can handle in good form for 8-12 reps. Once you can complete all three sets in good form for 12 reps you should increase the weight by five pounds. Rest time between sets is two minutes. John Rutnik is a NFPT Certified Personal Trainer. He holds an AAS in Electrical Technology and has been a certified personal trainer since 2008.
![]()
Chevrolet malibu 2018 reviews. John has been involved in physical fitness and weight training since the late 70’s and is an avid outdoors man. He became a personal trainer after rehabilitating himself from a spinal injury he sustained in a car accident and losing 70 pounds. John later obtained ISSA Certifications as both a Fitness Trainer and Specialist in Sports Nutrition and became Lead Fitness Trainer at Anytime Fitness in Schenectady NY. His training philosophy is “no man left behind,” everyone deserves a chance to succeed.
Rating NFPT Master Trainer by: Don Evans You must successfully complete all three specialty courses to receive the Master Trainer Certificate. Each of the three exams are between 150-250 questions and are taken separately under the auspices of a test proctor at an approved testing site. You must receive 70% or higher to pass each respective exam. When you complete all three, the NFPT will then send you a complimentary 'Master Trainer' Certificate, in addition to each respective certificate in Advanced Sports Nutrition, Advanced Endurance Training, and Advanced Weight and Resistance Training, which you receive prior when you pass each respective exam. These exams are intensive, time consuming, and require more advanced education than the standard personal training certification. They are worth your while to obtain if you are serious about advanced education relating to personal fitness training.
We understand that most trainers don’t start their careers with an exercise science degree, so we’ve developed our education manual to be easy to follow and stimulating to read. It breaks down anatomy, physiology and specific training techniques in a way that is interesting and enlightening to any fitness enthusiast. You won’t set this manual on a shelf after you get certified, because it will work for you every day when you train your clients.
Fill in the info below to get the first 3 chapters of the Personal Trainer Manual. This NFPT Personal Fitness Trainer Manual is designed to provide you with the tools that are essential to being a personal trainer. It is a complete guide for offering safe and effective fitness trainer services. You will learn the fundamental elements of health, fitness and the human body along with methodologies for putting training techniques to work for you and your clients. Goal-oriented approaches to training, complete consultation and assessment guidelines, screening forms and other professional documents for incorporating into your work are just some of what you can expect in this education manual.
To the general public, they will not know the difference between NFPT and another cert To the gym you plan on training at, they'll have a list of certifications, so pick one. I know a couple successful FT trainers that are NFPT certified. Trainers tend to stick with who they're certified through and say their cert is one of the best. An NFPT trainer will say it's great vs those who are not NFPT certified. Most trainers will have something to complain about, and maybe something good to say about another cert. NFPT is NCCA accredited and is accepted at a lot of gyms.
![]()
The training style NFPT uses can be described as your typical bodybuilding style workout, focusing on basic lifts. The workouts are adapted to based on goal (strength, size, endurance, etc). I found their tables and charts to be useful, the textbook is free, and you can get CECs for free. The only thing I don't like is that their 'advanced' certs are not updated as often as the main manual; as a result, you will find conflicting information between them. NFPT is NCCA accredited and is accepted at a lot of gyms. The training style NFPT uses can be described as your typical bodybuilding style workout, focusing on basic lifts.
The workouts are adapted to based on goal (strength, size, endurance, etc). I found their tables and charts to be useful, the textbook is free, and you can get CECs for free. The only thing I don't like is that their 'advanced' certs are not updated as often as the main manual; as a result, you will find conflicting information between them. Yea I've read two of their four manuals online as provided by their website (The Main one and the Strength training one) and I too found some contradictions between the two texts but overall it seemed to be very informative (Although as stated above, seems to cover only the basics of Personal Training) and figured it would be a decent place to start for getting certified.
I looked at a few other certifications and some of the others looked to be just a quick and easy, get your foot in the door now kinda certifications without much knowledge needed to pass their tests however when I found this one it seemed to require a little more knowledge of the material to pass their test and looked to be more solid of an education (I could be wrong, hence my original post of this thread) yet still be affordable to me. Thanks for all the replies.
Does anyone think that the was NFPT conducts there training style is old fashioned? I just finished reading and getting ready for my cert and always thought the training aspect was done. As far as reps.
For strength 4-6 which is about right but they dont suggest the use of reps in between there suggested methods. Like the 8-12 reps which is what most bodybuilders use in terms of muscle stimulation and less strength. And they also stress that for fat loss to use high reps lighter weight.
I thought that terminology was over and done with due to the fact high reps dont burn more fat or lean you out. Burning more cals then u eat does. Any thoughts??
![]()
Does anyone think that the was NFPT conducts there training style is old fashioned? I just finished reading and getting ready for my cert and always thought the training aspect was done. As far as reps.
For strength 4-6 which is about right but they dont suggest the use of reps in between there suggested methods. Like the 8-12 reps which is what most bodybuilders use in terms of muscle stimulation and less strength. And they also stress that for fat loss to use high reps lighter weight. I thought that terminology was over and done with due to the fact high reps dont burn more fat or lean you out. Burning more cals then u eat does.
Any thoughts?? This is the problem with CPT courses, they don't teach you about basic substrate utilization and how to format a program around it.
What NFPT has that I like, is it is very straight forward and based on sound logic. The higher rep range is one of the most misunderstood concepts. Does it burn fat, not really, is it usefully in fat loss, absolutely. The purpose of the higher rep range in a calorie restricted diet is to dump glycogen stores via the CORI cycle. That lactic pump you feel, thats the glycogen being broken down and lactic acid created as a by-product. B-oxidation (lipid metabolism) does't start until the glycogen stores have been dumped.
So while indirectly it doesn't burn fat, you cant burn fat with a full glycogen store. This is the problem with CPT courses, they don't teach you about basic substrate utilization and how to format a program around it. What NFPT has that I like, is it is very straight forward and based on sound logic. The higher rep range is one of the most misunderstood concepts. Does it burn fat, not really, is it usefully in fat loss, absolutely. The purpose of the higher rep range in a calorie restricted diet is to dump glycogen stores via the CORI cycle.
That lactic pump you feel, thats the glycogen being broken down and lactic acid created as a by-product. B-oxidation (lipid metabolism) does't start until the glycogen stores have been dumped. So while indirectly it doesn't burn fat, you cant burn fat with a full glycogen store. This is true. If you want to receive fat burning benefits from using high rep exercises, one would need to deplete all glycogen stores in order for the body to begin to use fat stores for energy, thus the start of fat loss. Best start to depleting these glycogen stores is a good preworkout warmup, stretching, and interval training on your favorite cardio apparatus, ie.
Treadmill, eliptical or cross trainer, etc.It takes approximately 20-25 mins to dig into these glycogen stores so there already is a set target time. Next is determining exertion output or resistance level to set your machine to create the correct interval ranges to maximize the results. I tend to have trained clients in the ranges of 35-55% depending on the individuals abilities and experience.
Then followed it with circuit training or whatever focused training plan catered to each individuals goals. This is of course an immeasurably small amount of info on a much larger topic of course but an intricate part all the same.
Comments are closed.
|
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |