Fat Loss – Body Transformation – Advanced Nutrition

Often, I’ll do an “Ask the Personal Trainer” column. I received this question today and thought I’d share it here on the blog.

Hi Boyd,
I am a member of a large health club here in San Antonio. I see a lot of their personal trainers (who are usually out of shape themselves) doing some rather unorthodox movements and exercises, and from my untrained eye, much of the stuff seems either dangerous or unnecessary. I’ve read some of your humorous posts about personal training and I like your straight to the point approach to fitness and fat loss. My question: are these movements beneficial or a waste of time?

Thank you for the email! Understand that first and foremost, many personal trainers are trying to be salespeople. They want potential clients seeing their clients doing things that others aren’t doing, perhaps under the concept that “different is better”. Remember, if something looks ridiculous and seems impossible (or as you mentioned, dangerous) then it’s probably worthless.

Innovation is a great thing, but many personal trainers try way too hard to be different, coming up with ridiculous training movements that include overuse of kettlebells, TRX bands, balancing on Swiss Balls, etc. Funny thing is that they all use a cookie cutter nutritional approach and usually know nothing about advanced performance nutrition and how to devise a nutritional program for a person based on how they store fat, conditions, etc.

Bottom line, nothing helps increase your client base like having a track record of transforming clients’ bodies. But if you’re a personal trainer that looks like you should be working at a Pizzeria, then I guess you need to attract clients with whatever you can, even if it looks like you are preparing people to work for the Circus.

My advice: don’t waste your time or money on these amateurs… Experience and education make all the difference.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

A few months ago, I basically wrote the Bible for Gym Etiquette. I thought I had covered pretty much everything you need to know when visiting the gym to avoid pissing off most of the patrons of the gym that are serious about what they’re in their to do.

Remember, I own my own personal training studio, so I have a great deal of control of what is going on. My clients determine what music they want to hear, I control the room temperature, and since we are only personal training, we have control on how many people are in my training studio at once. Obviously, we are not a walk in gym where people are coming and going, and I’m glad for that. Because when that happens, all hell seems to break loose and people flush common sense down the toilet.

I workout in a variety of gyms. I mean, my studio is my office, so I like to get away during the day, as I find I’m able to focus better when I get away from work. As I visit other fitness centers, some of the craziness I see never ceases to amaze me.

If you haven’t read the first Gym Etiquette article, feel free to click here now to read it. Now, on to the sequel!

-Guys, you cannot make drinking water out of a gallon jug a sexy activity, please move out of the mirror.

-If you’ve ever hurt your back doing bicep curls, well, you’re doing something really wrong. (Once again, never perform bicep curls in the squat rack). Actually, I can think of absolutely no reason to perform curls in the squat/power rack. Nor can I think of a reason to wear a belt and straps while doing curls unless you just enjoy looking like an idiot.

-Honestly, there is never a need to occupy every piece of equipment in the gym at one time.

-Rule of thumb on squats is “Ass to the grass”. Anything less is simply a calisthenic performed in third grade PE class.

-Clients of personal trainers: have you ever thought about this? If they knew what they were talking about, why don’t they apply it? IMO, there’s nothing worse than a personal trainer that doesn’t look the part. Either a) they don’t know what they’re talking about or b) they don’t have the discipline to do what they’re asking you to do (so how can they ask you to do it?)

-The object of the last rep is not to be as noisy as possible. That machine/cable stack has never done anything to piss you off – don’t let it slam.

-It is never okay to walk close to someone who is doing an exercise where the weight is equal to or greater than their bodyweight. (I’ve seriously had people “squeezing” between stations bump the bar while I was bench pressing more than twice my bodyweight). This will nearly always lead to injury (or death).

-Remove all of the weights. That 120lb lady may not want to start out with 135lbs on the bench…

-Wait your turn. The cable cross-over machine is usually a cramped area. Those hanging leg raises should not involve kicking someone in the back because you needed to “squeeze in”.

-Dripping sweat does not show that you’re serious. Towel = friend.

-In most gyms, it just isn’t practical for groups of 15-20 to workout together on the same piece of equipment. A workout partner is great. A workout congregation is not.

-If you’re going to stare at a woman’s ass, be aware that her World Champion MMA boyfriend who benches 600lbs and squats 850lbs may be watching from afar. Guys, leave the ladies alone – it’s intimidating enough because most of you act like baboons in the gym. She does NOT need a spot, she does NOT appreciate you gawking at her…

-Ladies, if you workout 98.7% naked, they are going to disregard the previous note. Don’t provoke the chimps.

-You need your ass beat if you ever spit in the water fountain (note: bring your own water, because everyone spits in gym water fountains for some reason).

-Most people want to get in, get their work done, and get on with their day. I will gladly help anyone with a spot or answer a question about working out. But the headphones usually mean I’m focused and not up for a bunch of chatter. I think that is universal. It’s about the workout, not the social aspect (okay, Lifetime Fitness is about the social aspect). Workout first, chat after.

-It is never okay to shave naked in public (locker room etiquette could be it’s own post).

-Blowing your nose in the gym towel? Not acceptable (and every reason I bring my own towel). DO use the towel to wipe up sweat!!!

-If you can perform a set while still talking on the phone, the set is not intense enough and you should just quit and go home.

-If you approach someone who you think is in really good shape, do not ask them about which supplements they take, as this will offend them. Ask them about their nutrition and their training. Trust me, supplements have nothing to do with it.

-BCAAs, energy drinks, NO boosters: acceptable for during workout consumption. Starbucks Latte/Frappucino – not acceptable.

It seems that whenever I think I have this topic covered, someone is always able to impress me with something new. I didn’t pay too much attention to the guy who was eating a 3 piece from KFC the other day between sets (I’m dead serious, that was a first, but not something that I’ve ever seen and hell yeah he had slaw, biscuits, and mashed potatoes w/gravy), but that definitely inspired me to write this (along with the three kids that kept posing in the mirror with their gallon jugs of water and their Osh Kosh sized Toddler Extra Medium Under Armour t-shirts that they were working out in).

Feel free to add your input on gym etiquette. Everyone has at least one gym pet peeve!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

99.999% of the people that I work with have absolutely no desire to ever step on stage for a bodybuilding show or fitness contest. I train many people with many different goals: lose fat, gain muscle, become more defined, become a better runner, get stronger, more muscular endurance, increase flexibility, become healthier – these are but a few of the things that people obtain my personal training services for. I’m damn good at what I do – I believe with all of my heart that I’m the best on the planet at helping people drastically change their bodies.

Whatever the reason you choose for working out, the bottom line is to make sure that each and every workout makes you a better YOU. Are you becoming stronger? Are you taking steps to become leaner? Are you improving your discipline? Are you staying consistent? These things completely transfer to other aspects of life – I regularly have clients tell me how changing their bodies was the first step toward changing their entire lives.

While working out should be about intensity and progression, it should ultimately be about making yourself better. We all have shortcomings, whether they are physical or psychological – no one is perfect. But the quest for perfection is so much more about the journey than the destination. Making improvements that transfer to your day to day life is a small part of what body transformation is all about.

You are the only thing that can hold YOU back!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

While most of my clients are regular people looking to make outstanding changes, a small portion of my business is helping individuals prepare for bodybuilding and figure competitions. As a competitive bodybuilder myself, I can relate to the physical and psychological challenges that one must go through while getting ready to get on stage.

It is now crunch time for Sarah, who after almost 6 months of training is just 8 days out from her figure competition, The Gateway Naturals in St. Louis, Missouri. If you’ve ever competed in any fitness or figure related event, you know that the last ten days are very tough from a psychological standpoint, but I have no worries whatsoever that she’ll be absolutely fine going into the home stretch. As far as progress, I would’ve felt comfortable putting her on stage 4 weeks ago – but now, she’s even more defined and her conditioning is absolutely amazing.

The final week before a fitness competition is the fun part for me as a trainer, as it is the time to perfect the “display” of the body by ensuring that the client comes in to the show looking their absolute best. During the final several days, exact attention is paid to several training and nutritional aspects, including sodium, potassium, water, carbohydrates, protein, fat and other nutrients/minerals. The idea is to ensure the body looks as lean and defined as possible, while keeping the client safe, free of cramps, and mentally aware.

Sarah is an inspiration in so many ways – she regularly works 12-16 hour days and not once over the last 6 months has she used that as an excuse to skip a meal, a training or a cardio session. She is picture proof of what one can accomplish when they set their mind to achieving a goal. I’m extremely proud to have had this opportunity to work with her and I know she’s going to do absolutely amazing in Missouri next weekend!

And for you ladies that still believe that weightlifting makes you big and bulky??? Sarah weighs around 110lbs. She legitimately (not half-reps like some) leg presses 800lbs – completely feminine, and completely petite. NOT big and bulky!!!

Sarah – you are going to do great, and I am very proud of you!!!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Sure, I could link to my testimonial pictures and claim that I’ve developed a revolutionary new diet, no different than the Cookie Diet, Grapefruit Diet, HCG Diet, or whatever. I could tell about how amazing it is and although such a diet would absolutely defy all logic and common sense, whether I said “Eat 3 Sundaes each day and only workout 30 minutes per week” or “have a sundae for breakfast and one for lunch, followed by a sensitive dinner and you’d drastically change your body”. You know what? People would blow me up for more information on my amazing “Hot Fudge Sundae Diet”.

Why?

People hear what they want to hear… And they love to hear that what they’re doing is what they should be doing. Almost as if they are told that they are doing the right thing, although it hasn’t worked at all in the past (or has made them fat), that it will start working because some expert said it was what they should be doing.

AND they’d pay money to try it.

I don’t care about pleasing the masses. There’s no quick fix, period. What you have to do to make drastic changes the body is hard damn work. While 99% of the people that were reading this post have now clicked out after that line, I’m glad the one percent is still here, that is the group I write toward, not the “quick fix” people.

Feel free to follow the bullshit perpetuated by fast food restaurants, supplement manufacturers and “celebrity personal trainers” that tell you it’s easy to change the body in a few days. Obviously, that’s why people spend thousands on gimmicks that never work.

If you’re ready to work hard, then you’re in the right place. If you’re looking for a short-cut, waste your money on the next fad…

I will hold you accountable.

There are no shortcuts and you should never settle.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

A quick article on how much is enough and how much is too much – hope you enjoy!

While many people live by the mantra “No Pain, No Gain” and often brag about how they haven’t missed a workout in several months, one must understand that while you must work hard to achieve high levels of fitness and rapid body transformation, too much of being “too intense” can be counterproductive.

Training is the stimulus to force the body to adapt. What many don’t understand is that this adaption actually occurs after exercise (during recovery) and not during exercise. This is why it makes little or no sense to train intensely 6-7 days per week. Your body MUST recover!

More so than focusing on each workout and each rest period, look at it in terms of weeks and months: this is why we vary the load in training cycles. For example, progressively increasing the resistance/intenstiy for 4-10 weeks, followed by one to two weeks of lower intensity training to allow the adaptive mechanism to take place.

Remember that overtraining is an “entire body” state. I’ve had several people ask me if working a body part more than once a week can lead to overtraining. It’s important to distinguish between “overtraining” and “overuse”. Overtraining is cumulative – it is as much hormonal as it is muscle/joint related. Overuse injuries often occur when a body part is simply overworked – tendonitis, pulls, strains, tears etc. are all results of overuse. Both are important and avoidable. Remember that volume per session dictates how often you can train a body part. I often devise programs where the client trains the entire body four times per week. Obviously, the volume per training session per body part is much less than if the client trained each body part once per week. Also remember that nutrition and proper rest play an integral part in avoiding overtraining.

I often tell people that it’s much easier to “under-recover” than to “overtrain”. Symptoms of overtraining are lethargy, loss of motivation, longer periods of soreness, loss of appetite, lower sex drive, and many other factors. Truth be told, you cannot absolutely destroy your body in the gym, ignore proper recovery and expect to bounce back. Training should be an avenue to release stress, not accumulate it. The purpose of training is to stimulate the body, not annihilate it. Training, nutrition and recovery are all key aspects of transforming the body, and one does not play a lesser or greater role than the other.

While overtraining is a sure-fire way to limit progress, far more people are undertrained rather than overtrained, meaning they do not do what is necessary to progressively stimulate the body. Going in and doing the same thing over and over, no matter how intense, will not force the body to change – the stimulus must become progressively greater. For example, doing the same cardio class day in and day out without purposely scheduling increases in resistance will not stimulate the body to change, which is a case of undertraining. However, consistently working at extremely high volume without progressively increasing resistance can lead to overtraining by undertraining – you’re not getting the benefits of progression, yet, you’re beating your body down over and over.

As mentioned above and numerous times throughout the Personal Trainer in San Antonio blog, forced progression is the key to making the body change: more fat tissue lost, increases in lean body mass leading to the coveted lean, defined, and toned look that so many people strive for. Working out is not a case of going to the gym and moving things around just to break a sweat and make the heart beat. It requires regular increases in resistance – the body adapts quickly and these increases in resistance, volume, intensity, etc is how the body is forced to change.

Evaluate yourself on a three week cycle – are you getting leaner? Stronger? More endurance? Test yourself for personal records that are consistent with your goals (measurements, assessments, certain lifts, etc) and prove that you’re making progress. If you aren’t burning fat or becoming stronger, it’s time to evaluate your training program as a whole.

Forcing the body to change and adapt isn’t easy business, but nothing motivates like progress and results. Every program should move toward your goals on a weekly basis and be adjusted to ensure regular progress. Every training program I help execute has all of these factors in mind – never settle for little or no progress.

In body transformation, standing still is the same thing as moving in reverse!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I’m afraid I’m going to shoot myself if I see another personal trainer posting a video or a blog about how to lose fat from the inner thighs, firm the stomach, or drop 10lbs in a day. It’s nonsense like this that gives this entire profession a bad name.

What sucks? This is what people want to hear. No matter how untrue it is (you simply cannot spot reduce fat – it is impossible), it’s what people are looking for. People want to hear how easy it is to get toned with as little effort as possible.

I have no problem being honest on these topics: it’s hard damn work. It is not easy. The only easy workout is the one you just finished. It takes a whole lot of discipline and consistency. Excuses are for the weak and will not help you lose fat – they’ll help you stay fat.

Wanting to change is not enough. Reading article after article, book after book and watching video after video from the latest “self-proclaimed” fitness expert is not going to help you. The plan must be well-designed, and that’s only the beginning – you must have the determination to see the plan through full execution and the resolve to overcome the occasional obstacle. I don’t feel well, I was sick, I was stressed from work, my schedule was hectic – while these things are obstacles, they don’t stop you from going backwards and undoing any effort that you’ve put into change.

I see it all from personal trainers in San Antonio: 15 minute sessions, bs diets and supplements and other things to make you believe that because this person has the title “Certified Personal Trainer”, they must know what they’re talking about. The truth? It takes a little more than a heartbeat to become certified. How many of them have years of experience and a track record of outstanding results? I’m proud to say that soon, I’ll be entering my fifteenth year of helping people change their bodies, and in that time I’ve worked with over 1500 individuals. In this career field, you cannot persist without being damn good at what you do. Hype and bullshit won’t bring results: it takes knowledge, experience, and the ability to motivate and be direct with clients. Accountability and discipline will trip a client up quicker than anything, and most personal trainers don’t have the courage to say “you have to tighten it up and put forth more effort if you want to get where you want to be” – they are too worried about keeping the client happy day to day. I learned long ago that nothing keeps clients happier than results, and I strive to make every client a walking billboard for my business, and to make everyone they know ask them “What on earth are you doing?”

Stop looking for shortcuts and believing hype. Body transformation and fat loss is only valuable if it lasts.

No excuses!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

While I’d like to look back on my life and say I have absolutely no regrets whatsoever, there are some things that I more than likely would do differently if I had to do it all over again (might’ve invested a little money in that “fruit” company, ala Forrest Gump).

A client of mine once told me that he used to see people that had lost control of their weight and he wondered how people let that happen. He noted how it wasn’t something he had ever had to worry about. Then, he told me before he knew it, he had become obese, and then realized “Wow, that’s how it happens”.

We live in an “Instant” America. Whatever we want is only a few seconds away – instant food, drink, etc. For this convenience, we pay dearly. Not so much from a financial standpoint as from a health standpoint. The side effect is simple: in this country, our waste lines are bulging like no other society in the history of mankind, and related health issues are spiraling out of control as well.

Fortunately, most of these effects are completely reversible. On the flip side of that, many people have fallen into such a rut that they feel they can never be lean and healthy. Their habits have become so reinforced that eating McDonald’s for breakfast and grabbing a burger at lunch, working late and not planning on exercising is as natural as brushing their teeth and showering. Even worse, today’s obesity problem isn’t like it was 20 years ago. The low quality of processed and manufactured food compounds health issues – you don’t get to a certain level of obesity and tail off – you become larger and larger and the risk of heart disease and diabetes.

You should never look at your best condition as something in the past. The “When I was younger” mentality may apply to some things, but it does not have to be the qualifying statement to discuss the best shape of your life. With that being said, neither should “I wish I had the discipline or the time”. If you want to be thinner and healthier, you can be, but you must make the decision. Not liking what you see when you look in the mirror, wishing you weren’t winded by simple physical tasks, and/or dreading going to the doctor for fear of what he may say is not way to live and is completely within your control to change. Regretting the way you’ve chosen to live on a day to day basis from a health standpoint is something that can be eliminated. While the task of drastic change and weight loss may seem like a daunting and overwhelming journey, the first step is the hardest, and once you start moving, it is much easier to KEEP moving.

Don’t look back and think “I should’ve started exercising and eating right last month or last year”. Start now – when properly executed and combined with discipline, consistency and intensity (I know, bad words), the rewards are endless.

Remember: the only difference between a rut and a grave is the depth – it’s time to START LIVING.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I know you’ve all heard the phrase “Everyone is different”. From a general standpoint, that statement is accurate. We all have different fitness levels, conditions, injuries, aches, strengths, weaknesses, likes, dislikes, and behavioral conditions. However, fundamentally, we are all the same. To change, our bodies require a foreign stimulus that forces us to adapt (training). Progress requires consistency. Hard work and discipline are also required.

A lot of people believe they can start their progress off with a crash course: two-a-days, all out “hell weeks”, Navy Seal/Boot Camp style – these things all sound good and are great marketing ideas, but you are not going to force your body to get fit overnight. The body does not rapidly change at the cellular level, so huge claims like “lose 15lbs in 2 days” really does not offer any measurable change as far as loss of body fat or increased definition/tone. Conditioning the body to reach high levels of fitness, condition and appearance requires a gradual approach.

But what is reasonable? Let’s say an average female comes to me, and by average, I mean with an abdominal circumference measurement (at the belly button) somewhere around 29-33″ – I will not hesitate to tell them that if they do exactly was I say and follow my nutrition and “off-day” directions to a “T”, they will lose at least 3-4″ of their abdominal circumference in 3 weeks. If they are holding a bit more in that region, a 4-5 inch loss is likely (I said likely, not just possible). Males are the same. In fact, I expect very close to those same results after 6 weeks as well. Of course, there will be a point of which that rate will diminish, but if there is excess fat (read: you are not seeing abdominal definition) we will continue to make fat loss progress until that fat is gone. I continue to make adjustments to ensure all clients continue to make progress. I’m using the abdominal circumference as an example, but fat comes off the body as a whole, and you will notice less “flab” from all over your body. Clothes will begin to fit differently in a matter of weeks and you’ll start seeing lines and more inches lost in what will seem a short amount of time. The best part? Progress breeds motivation – while other programs took advantage of your initial motivation and returned marginal results, I capitalize on that initial motivation to get you to the first steps of progress which will open your eyes to an amazing realization: In fitness, the sky is the limit, and if your mind perceives, your body can achieve.

My expectations are high because that is the track record I have. I have worked with well over 1500 different individuals in my 14 years as a personal trainer, and a majority of those individuals have made the type of progress I mention.

It’s not just about fat loss: some individuals come to me underweight/skinny and want to look defined and healthy – the bottom line is if you want to look a certain way, I will help you get there.

My principals are simple: I push each individual to their max – I force progression, but always in a safe manner to avoid injury and other setbacks. Workouts are adjusted regularly to maximize continuous progress and avoid plateaus. Every workout session and every meal has an exact purpose. If you just want to go through an unmanaged series of movements and eat in a way that does not support your program, then you may be better off following one of the cookie-cutter fitness programs that aren’t specifically designed based on your current condition and your short/long term goals.

Anyone can see results, but I focus on maximizing results that are specific to YOUR fitness and health goals, no matter how extreme or far away those goals may initially seem.

Experience matters!

Boyd Myers
San Antonio, Master Fitness Trainer and Nutrition Expert
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

A hamburger instead of a cheeseburger?

Walk the stairs instead of the elevator?

A small milkshake instead of a large milkshake?

Vodka and water instead of a coke and rum?

How about this: get serious instead of half-assing it.

If you do not look the way you want to look, it isn’t just one simple thing that is holding you back – if that were the case, drastic change would be simple. To lose a noticeable amount of fat and to reach goals that most people cannot obtain requires more than just a few “I’ll do this instead of that”. It requires much more discipline and sacrifice than that, and unfortunately, “discipline” and “sacrifice” are two words that most people aren’t interested in hearing.

If volume of clients is what I was after, I would be touting the easiest diet and 15 minute workout program that anyone can do, but that is not the business I am in. My livelihood is real body and life change, and I only train those who are serious about their goals.

So no, I will not tell you that light beer is better than full beer. The hormonal effect of alcohol itself is what causes one to get fat. A cheeseburger without mayonnaise is no better than one with. They both suck. If the only exercise you get is walking the stairs at work? Be a more efficient employee and take the elevator.

What can you do?
-Stop the excuses
-Make the commitment to do whatever it takes to change
-Set a real goal
-Put forth the effort to learn what you must do
-Stop looking for a quick fix or a magic pill
-Use a training and nutrition program that are designed to meet your exact goals
-Make everyday another day in which you come closer to your goals

The ability to change is usually far greater than the will to do what it takes to change. Once the mind is set on a specific goal, the body will follow. But the plan must be put into action. Wanting to get started is light years behind taking the first step.

When someone comes to me with the desire to look a particular way, I am an expert at helping them reach their goals. But that decision to get there must start with the individual. I will do whatever is in my power to keep my clients motivated and continuously making progress. I realize that sticking points come and the line between it being a small obstacle and an insurmountable, overwhelming catastrophe is a fine line, and it’s my job to get clients through their obstacles. Accountability, consistency, dedication and intensity are all key, and must be in place at all times.

There are no shortcuts. It is called working out for a reason, and nothing worth value comes easy. Make the choice and push forward with everything you have!

Boyd Myers
San Antonio’s Fitness Expert
San Antonio’s Top Personal Trainers
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Congrats to Joel – after 3 weeks he’s down 3 inches on his abdominal circumference and more than 5% on his body fat skin fold measurement. He has followed his program to the letter and the results are already showing.

A lot of people would be happy with 3 inches lost off of their abdominal circumference in 6 weeks, but I regularly tell most clients that I expect that much lost before the end of three weeks.

Force results, never settle, and expect amazing!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey everyone,

If you’re a new reader to the blog and not sure where to get started, check out the “Getting Started – Must Read Articles” link in the sidebar. For those that frequently check out the blog, you’ll notice that I’ve made a few additions to the list.

If you have any suggestions you’d like to add to the list, let me know! The blog now has well over 1000 posts, and there are some that I’d probably want to add but have forgotten about them. Whether it’s one of my posts on supplements, training, nutrition, or personal training, let me know if you think it’s worthy and I’ll add the ones that should be on the list.

I’ll be posting a couple of articles on antioxidants and personal training related topics over the next few days, so be on the lookout!

Hope your week is perfect – if it is not, make it that way!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I’ve mentioned numerous personal trainer horror stories here on the blog. I’ve been in this industry for a long time, and just when I think I’ve heard and seen it all, a new story finds it’s way to me. I’ve heard of clients becoming catastrophically injured (actually resulting in amputation), trainers crying over personal problems, the regular “will they actually show up this time” and much, much more. Apparently, it’s becoming worse. I guess due to the economy, more people are becoming personal trainers, which may or may not be good.

So, this post is for all personal trainers out there!

1. Get off the damn phone. Your client’s time is important. I’m sure that you have important things going on in your personal life, but separate business and pleasure.

2. You are not a shrink, and chances are, neither is your client (if they are, they’re paying you, not vice versa). Very prevalent here, but the training session should be about physical fitness, not getting your personal problems off your chest. Your client doesn’t want to hear about your relationship problems, financial issues, or any of your drama. Leave that at home.

3. Take your own advice. I wouldn’t go to a dentist with bad teeth or a hairdresser with bad hair (I do shave my head, so never mind) – a personal trainer should look the part. Fit, not fat!

4. Every client does not require the exact same workout. I workout in several different gyms, and I see personal trainers train every single client the same way, whether it’s a 120lb female or a 260lb man. Contrasting goals require a contrasting approach.

5. Pay attention. I don’t let clients cheat on a rep. I don’t let them skimp on form whatsoever. However, I see a lot of trainers letting clients just do whatever – whether it’s a totally incorrect pulldown, a half-ass squat, or swinging on a bicep curl – the client is depending on the trainer to make corrections. If the client is injured, they cannot workout and cannot make progress. Keep them safe, they’re paying you for it.

6. Don’t give people bullshit answers. Not knowing an answer is okay. But don’t make something up to sound intelligent. Your client will trust you, but if you mislead them, you’re killing your credibility. Knowing where to find a correct answer always trumps being able to make up some nonsense that sounds good at the time.

7. Nutrition is as much your responsibility as training. Most people over-simplify training but there’s complex science behind it and in-depth knowledge WILL make the difference. However, nutrition is a battle in itself and without a synergystic program, the client isn’t going to make the most out of their training. Actually, they’ll be wasting their time. Don’t give them a cookie cutter diet from a book. Learn your entire craft and let the client benefit.

I think this will be enough to get a few of you started on improving your business. (Note to the client: feel free to steer your trainer this way if they’re not getting it).

MAKE THE DIFFERENCE!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Just finished filming my segment with Roland for this month on Public Access here in San Antonio. Today we discussed tips for finding a personal trainer. I’ve written similar articles here on the blog before, and actually have on listed on the new San Antonio Personal Trainer Blog – Table of Contents Page.

Today’s a light Sunday for me. I may get a quick full body power workout in that is geared more toward recovery, and get back to the hard stuff on Tuesday afternoon. Prep for my power lifting meet is going well, and I’m a month ahead of where I wanted to be by this point.

If you aren’t used to preparing enough food for at least 2-3 days, it is definitely something I’d recommend. 95% of nutrition is just being prepared. When you have food on hand, making a healthy choice is easy. Getting hungry is the enemy – don’t let yourself fall into a trap by not having food on hand. I simply prefer to prepare several meals, put them in Gladware bowls and have them ready to just throw into my lunch box (it’s a small cooler) so I can just throw them into the microwave when I’m ready. Never be caught off guard and be forced to eat at a gas station or at a fast food restaurant when you don’t need to!

I hope everyone’s had a great weekend and you’re all ready to take on the week and make it great. Enjoy what’s left of the day/weekend!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey everyone,

It has been a few weeks since my last Ask the Personal Trainer column, so there’s no time like a Friday to post a few emails that I have received.

Hi Boyd: I’ve read the Personal Trainer in San Antonio blog for a couple of years now and I like the way you keep it as simple as possible. My wife and I have followed your guidelines from the beginning and have both made more progress with your blog than all of the things combined we have followed before. I especially like your takes on P90X (I have to admit I laugh every time someone in my office mentions it). Let me ask your opinion on how often you should change up your entire program – what are your thoughts?

The P90X crew absolutely loves me and I love them ;).

Considering these factors, I personally rarely do the same workout twice. I’m always making adjustments – either with sets, reps, exercises, rest periods, etc. But I always consider my goals. Much of my desire to change probably centers around my gnat-like attention span. I like to keep things fresh. But I stay steady with my goals. Too many people a) don’t have a specific goal, b) train/eat in a way that isn’t supportive of their goal c) don’t know how to train toward a specific goal or d) change their goals more often than they change their underwear. Set short and long term goals, but keep your eye on the prize. Understand how to honestly assess yourself and how realistic your goals are, and how much time they’ll take. From there, adjust your training program accordingly.

Boyd – what is your feeling on pre-workout drinks such as NO-Xplode, Superpump 250 and other similar drinks?

I personally don’t have a problem with pre-workout drinks. The two you mention both contain high doses of the amino acid arginine, which, in high doses, gives a vasodilating effect (opens up blood vessels allowing more blood to flow to the muscles. They also often contain stimulants (such as caffeine) that can give you a little burst of energy to get you ready to train with more intensity. Remember that the “volumizing” effect (more blood into the muscles) is short-lived and doesn’t “instantly create” larger muscles. However, pushing more blood into a muscle may be a stimulus for more fiber growth over time. With all of this being said, I personally keep my pre-workout drink simple (Redline Xtreme) as caffeine is my stimulant of choice. I know many people who simply drink black coffee before they workout. Remember to assess tolerance by starting with a low dose and work your way up to recommended dosage levels.

Hi Boyd: I’ve read somewhere in your blog that you’re not a fan of many multivitamins. Can you elaborate? Everyone says that they’re a must have staple-supplement!

I tried to find one of my old multi-vitamin articles and wasn’t able to, so I’ll summarize.

I’m not totally against multivitamins, but do understand that most aren’t worth the container they are in.

Hi Boyd, Do you simply specialize in athletes, bodybuilders and fitness competitors?

While I do work with many of the above listed, more than 80% of my clients are simply looking for body transformation: in short, looking better without clothes on. I focus on the client’s goals: if they want to compete, I’ll help them. If they just want to fit into a certain dress? That’s what they’ll get. If they’ve always dreamed of six pack abs? I’ll get them there.

Whatever your mind dreams, your body CAN achieve.

Keep the questions coming – send me an email (boyd@the-personal-trainer.com), via Twitter, or in the comments below.

I’m filming my fitness segment with Roland on Public Access this weekend, so if there’s a topic you’d like for me to cover, feel free to make a suggestion!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454