With a personal trainer to figure success

Personal trainers know the most effective workouts, the best training tricks and the quickest route to figure success. Our big special provides new answers to the five most important fitness questions

This is what fitness heaven should look like: a trainer all to ourselves who delivers the perfect workout. He constantly ensures that you hold out on dry spells, knows the right trick for strength training for hanging sections, knows the most effective shortcut on the way to the longed-for figure goal. No wasted training time – the error rate decreases, fitness level and fun factor increase. Our little bastard runs away in fright.

On earth, however, a private trainer is unaffordable for most. A qualified personal trainer with well-founded know-how from a sports degree, physiotherapy or trainer training is available from around 80 euros per hour. In return, you get exquisite all-round care, from a health check to nutritional tips and a tailor-made training plan that focuses on our special wishes and goals. “A personal trainer should not only offer training, but a balanced interaction between physical, mental and emotional factors,” says Eginhard Kieß, founder of the “Premium Personal Trainer Club”, the health service in a nutshell. “We accompany our clients on the path to change and see this as a kind of management consulting: consulting for the human company.

After all, keeping our bodies in peak condition is a lifestyle choice. There is a lot more to it than just the perfect workout. Culinary sins as well as lack of sleep, stress or worries are reflected in our appearance. In addition, our body can only react to the best training if our diet provides the right building blocks, the calorie input is adapted to our energy consumption and stress hormones do not slow down fat burning. But: If our lifestyle is right, sport is the icing on the cake on the way to the dream figure. We asked which secret tricks experts work with – and on the following pages we will tell you unusual solutions to the most common fitness problems.

Table of Contents

Problem area stomach

Problem 1: “I have one or the other problem area – but especially my stomach has to go!”

Whether stomach, legs, buttocks or arms – you can’t target love handles. It works better with full-body exercises!

“The idea that I get a flat stomach from abdominal muscle training persists – but that doesn’t work,” says Jutta Schuhn . “When it comes to losing weight, abdominal training is totally overestimated.” The fact is: in order to lose weight, we have to use up as much energy as possible – i.e. train the large muscle groups in particular effectively or use as many muscle groups as possible at the same time instead of just our abdominal muscles lying comfortably on our back to contract lying down. Her tip for those wanting to lose weight: Whole-body strengthening exercises – short but intense workouts are enough.

Jutta Schuhn also clears up another fitness fairy tale: “It is often claimed that you can train the lower or upper part of the abdominal muscles with an exercise. This statement is simply wrong, since the entire straight abdominal musculature always contracts.” In order to address the lower area a little more, the fitness expert recommends a special crunch (see gallery).

Tolfioow expert: Jutta Schuhn, qualified sports teacher, dance therapist, aerobics trainer, international presenter .

overcome the bastard

Problem 2: “I often get the urge to train – but I just can’t get going”

The weather is too bad, the studio too far, the day too strenuous – there are many reasons for the lazy training break. Not everyone wants to run a marathon, but a mental finish line can prevent abstinence. The solution: “smart” training!

“We set individual goals with our customers according to the ‘Smart’ formula,” explains Kristine Lehmann. “A personal goal must therefore be ‘specific, measurable, achievable, regularly reviewed and timed’ – the first letters make up the word ‘smart’.” First of all, there must be a clear goal that should be verifiable and realistically achievable. In order not to deviate from the home straight, regularly check the success and set a time when we want to cross the finish line. Kristine Lehmann knows a practical trick for the training itself: “Rate the stress during the workout on a scale from 1 to 10, with 10 being the highest level of exertion. Then try to do the 8 with each exercise.” This not only motivates, but also constantly adapts the training to the current fitness level. The personal trainer explains the possibilities using the example of dips – a great exercise that trains the arms, shoulders,

Tolfioow expert: Kristine Lehmann, sports scientist, expert for health-oriented strength training .

Crunchy curves

Problem 3: “I want firm curves – legs and bottom in particular could be firmer”

When it comes to fine-tuning your figure, the right bit of training ensures more success – the “trick of three” does the trick.

“If we always train at the same level, everything stays as it is. If we want to go in the direction of body forming, we have to signal to the muscle that it needs to increase,” says Ina Jongebloed. In order for our muscles to be able to react optimally to the training, the specialist recommends the Logi method (Low Glycemic and Insulinemic Diet) in addition to training: reduce carbohydrates, at the same time rely on high-quality protein. Her tip: “The meat from free-range chickens and turkeys or wild-caught fish is much more valuable than food from factory farming.” Her training trick for crisp muscles is the “3-second plus”. If the muscle starts to “burn”, you should hold out for 3 seconds or 3 repetitions. The three top exercises below are guaranteed to give you toned legs and a firm bottom.

Tolfioow expert: Ina Jongebloed, sports scientist, back school director, sports and movement therapist .

The right endurance program

Problem 4: “I do fitness regularly – and still haven’t lost a dress size”

Frustrating: We do our 45-minute jog three times a week. And what’s happening on the scales? Simply nothing! Changing lanes can help.

“Our body goes through certain phases of stagnation every now and then to adapt to the training,” says Eginhard Kieß. “However, many people train without a plan throughout the day and therefore do not achieve any change.” If you want to reduce your weight, you should combine the endurance program with strength training and a balanced and natural diet. According to Kieß’s experience, sometimes a food allergy or a slowed down metabolism due to ready-made and fast food is behind the kilos that don’t dwindle. A blood test by the doctor can clarify these factors. A lack of fluids can also shut down the metabolism and immune system – drinking a lot protects against this. As a special workout highlight, the expert prescribes a lively variety program for his customers: “You should change the training principle every six to ten weeks in order to set new stimuli – this is the only way the body changes.

FOR ENDURANCE WORKOUTS

Get going : During interval training, you alternate between a brisk pace and a relaxing trot speed, e.g. B. Run 5 times 200 meters fast. Climb to the Top : Walk or run briskly up a hill 5 to 10 times, walk down slowly. Climbing steps: Running briskly up a long flight of stairs on the training route. Also works in the stairwell.

FOR STRENGTH WORKOUTS

Pack up: When doing pyramid training, do fewer reps with each set—first 12, then 8, 6, 3, and finally just 1. Increase the weight significantly from set to set. Put in the turbo: A fast training lap gives the gift of device hopping – after each set change the device without a break. Then repeat the round after a break. Dare something new: Whether it’s heavy strength training (heavy weights with a maximum of 5 repetitions) or the long-running light weights with 50 to 100 repetitions) – both get the muscles going.

Tolfioow expert: Eginhard Kieß, qualified sports teacher, sports therapist, food coach, strength and endurance expert .

relaxation exercises

Problem 5: “I’m always stressed and need relaxation exercises in between”

Sport has been shown to lower stress levels and reduce stress hormones. But sometimes it also needs a little “expansion of consciousness”.

“The enthusiasm for movement is the basis for successful training,” emphasizes Katja Frase , who provides her clients with holistic relaxation. “This includes the awareness of why and how I move. Many people lack the necessary perception of their own body.” The result: coordination, balance and muscle control as well as the sense of movement are disturbed, the training is less effective. The expert directs the mental focus to our muscles through body awareness exercises in order to increase understanding of the exercises and arouse long-term fun. On the right are her two relaxation tips for the office or at home.

FEEL YOUR BODY

Close your eyes while standing barefoot and imagine that roots are growing out of your feet, giving you stability. Then slowly wander up through the body in thought and feel exactly how the individual body regions feel, whether they are tense or slack, whether you let yourself sag or what a small muscle impulse brings. Finally, imagine the entire spine as a chain of white pearls, leave air between the pearls and straighten the body.

FOUR BREATHING

Close your eyes and breathe in and out 4 times in one minute – lengthening each breath for 15 seconds . 4 minutes long. Then feel into your body what has changed. Calm breathing relaxes, slows down bodily functions, deepens breathing, reduces the stress hormone adrenaline, floods the body with oxygen and massages the organs.

Tolfioow expert: Katja Frase, sports and yoga teacher, kinesis, aqua, spinning, woyo and barbell trainer

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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