7 Insider Secrets from Personal Trainers for Optimal Fitness

Personal trainers are experts when it comes to fitness and nutrition—after years of experience, they know what works and what doesn’t. “Personal trainers are experts in their field and can provide valuable information about exercise, nutrition, and overall wellness,” according to the Southern California Health Institute. “They can teach you new exercises and proper form to make sure you are getting the most out of your workouts.” Here are 7 fitness tips personal trainers swear by for optimal fitness.

Strength Before Cardio

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Save the cardio for after your strength training sessions. "Strength train before doing cardio for maximum fat burn and energy efficiency," Virgin Active Head of Group Exercise Israel Rivera tells Cosmopolitan. "Save your glycogen stores to push harder and heavier during your strength training workouts to build lean muscle mass. Once those stores are depleted your body will resort to fat as fuel for exercising. So, bang the cardio out after your strength training session to achieve a fitter, leaner you.”

Too Much Too Soon

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Make realistic goals and start off slowly. “A lot of people jump into doing too much, or going too hard, too soon,” personal trainer Zoe Mckenzie tells The Guardian. “This often results in a boom and bust approach of doing lots, then burning out and doing nothing. Starting low and going slow is key to building up whatever activity you are doing.”

Technique Is Everything

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If your technique is off, your workout will not be as effective. "It’s much more important to train with the correct technique rather than train heavy," Master Trainer Dorota Maslewska tells Cosmopolitan. "You might learn some exercises by watching friends or others in the gym, but sometimes what you see isn’t safe."

Hit the Weight Room

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Don’t be afraid of lifting weights for optimal fitness. “As a personal trainer, strength training is the No. 1 type of exercise I recommend to live longer,” certified fitness trainer and nutrition coach Patricia Greaves tells CNBC. “Research has even shown that people in their 70s with mobility issues can boost their longevity with a strength-training program.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Get a Workout Buddy

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Work out with a friend to make exercise more fun. “Your friend can be your personal trainer,” personal trainer Holly Davidson tells The Guardian. “If you agree, ‘We’re going to meet at a certain time and we’re going to do a workout,’ then it gives you more motivation to actually show up and get it done. Second, both of you are going to have ideas on what exercises you’re going to do.”

Food Prep

Food prep is a great tool to support a healthy diet without having to constantly make decisions about food. “Meal prepping is so important,” certified personal trainer Matt Stewart tells Boston Magazine. “Pick a day on the weekend to do your food shopping and then cook your proteins and vegetables for the week. Not having healthy meals prepared caused me to always eat out at fast food restaurants. Eating hamburgers and French fries every day might sound fun, but it will wreck any weight loss goals you have.”

RELATED: 5 Truths About Why You Aren’t Losing Weight

Just Move

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Can’t hit the gym? Any walking is better than no movement at all. “If you want to build up your cardiovascular fitness, then go for a brisk walk,” Davidson says. “If you’re not getting breathless, then find a hill and walk briskly up that and you’re going to really feel it a lot more.”

💪🔥 Body Booster: Any movement is good for your health—start slow and build up.

As the Founder and Head of Lifestyle at Alta Coaching, an online fitness and nutrition program for busy professionals, I know the best thing to do to get in the best shape ever is have a plan. First, you need to make a plan for when to exercise. Then, you need to make a plan for how to exercise. Read on to discover how exactly to execute both—and what not to do—so you can get into your best shape.

1. When to Exercise

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One strategy that works well is to pick one day each week to block off time on your calendar for the upcoming week. Friday or Sunday usually work best. Although it sounds simple, having exercise blocks on your calendar helps keep you accountable. Blocking your calendar also helps prevent other people from scheduling over that time. If you try to fit it in exercise when you can, you are letting other people have a say in your own health. The most important factor in a successful fitness routine is consistency, so if you can block off time every week you will improve your fitness. (In addition to my multiple certifications in fitness and nutrition, I was able to get into the best shape of my life much later in life when I was a busy parent. It’s never too late to get in shape and I love helping other people do the same. I was not a college athlete and I know what it’s like to be intimidated walking into a gym. )

2. How to Use That Time Wisely

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Once you have that time blocked off, the next step is to use it wisely. Avoid just walking into a gym and wandering around picking up random equipment. Or if you’re working out at home, avoid just scrolling through YouTube or Instagram and seeing what workout comes up that might be a fit. Instead, try to adhere to a structured program that lasts for 8-12 weeks. This will keep you on track for one specific goal and avoid wasting time. If your goal is to lose weight, find a program that prioritizes burning calories and includes some element of resistance training. If your goal is to build muscle, find a plan that will prioritize progressive overload week over week so you can make progress every time you walk into the gym or exercise at home.

RELATED:10 Foods That Grow Muscle Fast

3. Warm Up

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One common mistake is not warming up. If you remember life before smartphones, you’re too old to skip the warmup! A proper warmup only takes a few minutes and it sets you up for better progress, prevents injury, and can help activate underused muscles such as your glutes or mid-back so they’re recruited properly when exercising. The best warmup is a 5 minute dynamic warmup, which is similar to a yoga flow. It involves moving all parts of your body in all different directions so your joints and muscles are prepared for exercise. For example: a downward dog into a pushup, followed by side planks, followed by mountain climbers, high knees, high kicks, arm circles, and hugging yourself. Feel free to have fun with this.

4. Don't Train Until Absolute Failure

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Another common mistake to avoid is training until absolute failure. Squeezing out one last rep increases your risk of injury or developing more muscle imbalances. This action can recruit the wrong muscles to help push out that last rep. Instead, focus on good form and going to 1-2 reps less than failure. This allows you to recover faster, avoid injury, and build proper muscle balance which improves long-term health. Nothing kills your consistency more than having an injury.

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5. Stick to the Plan

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The third common mistake is worrying about variety. Sometimes, sticking to the same 10-15 exercises each week is the best place to start. This allows you to complete your workout quickly and best measure your progress week over week. If you constantly change your movements, you may forget how much weight you did the week before or get intimidated and confused. Variety is something to introduce down the road once you’ve nailed your routine consistently.

6. It's Never Too Late!

There was a study done in Sweden looking at the fitness level of people in their 80s. The people in their 80s who had been cross-country skiing consistently over several decades had incredible cardiovascular and bone strength. They had the same oxygen output as healthy males in their early 20s. Someone in their 80s as fit as someone in their 20s! The people in their 80s who were not consistently skiing could not live alone and were in much poorer health overall. This is just one study that shows it’s not too late to start and you can still be as healthy or healthier than someone in their 20s as long as you are consistent. The secret to being healthy at any age is to keep moving and you’ll never stop. If you enjoyed this article, don't miss 6 Disgusting Things Drinking Soda Does to Your Body.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

Starting a fitness journey can be tough, but you’re not alone. Whether you want to lose weight, build muscle, or just get healthier, these tips will help you get started. Swedish wellness expertMagnus Lygdback, who has coached many celebrities, has some advice for beginners. We’ve also included tips from other Body Network experts. Their combined advice will help you understand fitness and nutrition better.

Debunking the Low-Carb Myth

Contrary to popular belief, a low-carb diet isn't necessarily the best for all body types. Lygdback explains in his video, "There's no evidence supporting that a low-carb diet would be better than a high-carb diet. As long as you eat enough protein and veggies, fat and carbs are both fuel for the body." The key is finding the right balance that works for you.

Start with Less Incline

Baylee, a fat loss coach, recommends, "Start off slowly and build up your incline. You will still get benefits of your workout if you are on a 3 incline or a 6 incline, so long as it's challenging to you."

Running and Muscle Preservation

Many worry that running will "melt" their muscles, but Lygdback reassures us this isn't the case. He clarifies, "You can sprint, do 5K, or even long-distance running as long as you fuel up." The key is ensuring your body has enough fuel to support both your running and muscle maintenance.

Gradually Increase Speed

Baylee also suggests, "Build up your speed. Once it gets easy, increase the speed so that you can continue to progress and continue to challenge yourself."

Smart Superset Strategy

While not a huge fan of supersets overall, Lygdback does have a favorite: "I like to superset arms, going from a bicep exercise straight into a tricep exercise." This approach can be an efficient way to work complementary muscle groups.

Avoid Handrail Dependency

Fitness influencer Laci Renee advises, "Don't hold the handrails. You are undoing the work needed to walk on an incline."

Home Gym Essentials

For those unable to access a gym, Lygdback recommends starting with "a bench, some free weights, and something that can help you work your back and shoulders." This basic setup can provide a solid foundation for home workouts.

Perfect Your Posture

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Fitness trainer Julie recommends, "Lean forward slightly, hinging on your hip" and "Stand up tall, as you are losing core engagement and not bringing your heart rate up by slouching."

Addressing Joint Pain

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If you're experiencing joint pain during exercise, Lygdback advises against self-diagnosis. "See a professional who can find out what's going on in your knee," he suggests. It's crucial to address the root cause rather than attempting to stabilize the joint blindly.

Try Interval Training

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Fitness influencer Deanna shares her routine: "I do incline 12 with speed 3 for 10 minutes, take a 5 minute break to incline 2 with speed 2.5. I do this 3 times."

The Coffee Conundrum

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Good news for coffee lovers: Lygdback notes, "There's a lot of health benefits to coffee, including potential protection against Alzheimer's, Parkinson's, and various forms of cancer." However, he advises staying hydrated and listening to your body's response to caffeine.

Engage Your Core

Taylor Donoghue advises, "Squeezing your core while walking 12/3/30 on the treadmill always helps me tighten and firm my stomach while also promoting good posture."

The Belt Debate

Lygdback cautions against overreliance on weightlifting belts: "If you don't need to wear a belt, don't do it." He explains that belts can disconnect your core from the rest of your body, potentially leading to injuries in everyday activities.

Make Workouts Entertaining

To make time pass faster, Taylor Donoghue suggests, "Try and watch a show instead of counting down the minutes."

Balancing Alcohol and Fitness

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When it comes to alcohol, Lygdback advises moderation: "It's better to drink whatever you like and not drink all the time instead of going with a 'healthier' option and drinking a ton of them."

Dress for Success

Personal trainer Lucy Lismorerecommends, "When I got home, I literally got straight into my exercise gear. That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise."

Beyond Walking

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While walking combined with a healthy diet is beneficial, Lygdback suggests it may not be enough for optimal health. He recommends incorporating strength training: "Get a good lift in once or twice a week."

Listen to Your Body

Lygdback emphasizes the importance of individual needs: "It's highly individual. There are many females that have better metabolism than other men and vice versa."

Timing Your HIIT

Regarding high-intensity interval training (HIIT), Lygdback prefers shorter intervals before strength training: "It warms me up and prepares me for my strength session."

Prioritize Lifting

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Julie also suggests, "If your goal is to build lean muscle — or tone – don't do it before lifting. Conserve your energy and lift first."

Carbs and Weight Loss

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Dispelling another myth, Lygdback confirms, "You can eat carbs and lose weight. It all comes down to the proportion of macros and your total calorie intake."

Focus on Nutrition

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When it comes to weight loss, Lygdback stresses, "Nutrition is the most important. Losing weight means that you're in a calorie deficit."

The Six-Pack Secret

For those seeking abs, Lygdback emphasizes the importance of nutrition: "We all have a six-pack underneath our layer of fat. It really comes down to nutrition."

Be Patient with Progress

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Lygdback reassures beginners, "You might feel like you're getting a little bit bigger because your muscles will bind a little more fluid, but that will pass. Give it a few weeks."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Weight Training for Women

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Addressing a common concern, Lygdback assures, "Weight training will not make you bulky. As a female, it is really hard to build a lot of muscle mass."

Stay Consistent

Above all, Lygdback encourages consistency: "It's better to train regularly, even if for shorter periods, than to have sporadic, intense workouts."

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Balancing Sets and Reps

Lygdback advocates for a mix of high and low reps: "I like to combine low weight, higher reps and high weights, lower reps, depending on the muscle I'm targeting."

Full-Body Workouts

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On the frequency of full-body workouts, Lygdback advises, "If you're doing five days a week, I would not do full-body workouts. If you're doing twice a week, then I would consider it."

Age is Just a Number

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Lygdback debunks the myth that you're too old to get fit after 30: "I've had 70-year-olds who I helped get in awesome shape. It's never too late."

Short and Effective Workouts

Contrary to popular belief, Lygdback states, "You don't need to train at least 30 minutes for it to be effective. Step into the gym with me for 10 minutes and I'll show you."

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Pre-Workout Nutrition

On training on an empty stomach, Lygdback advises, "If you want to build muscle mass and get stronger, I would make sure to have food in my stomach."

Don’t forget that everyone's fitness journey is unique. Use these tips as a guide, but always listen to your body and consult with professionals when needed. With patience, consistency, and the right approach, you'll be well on your way to achieving your fitness goals. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Want some strength-building secrets? Ask me. I've been a fitness coach for over five years, first getting certified through the National Academy of sports medicine as a personal trainer, and then I did their corrective exercise specialist program. I wanted to get more into the strength and performance side of coaching, so I then earned my CSCS from the National Strength and Conditioning Association. My focus has been on helping novice and intermediate fitness clients build foundational levels of strength through proper biomechanical movement patterns, progressive overload, and appropriate periodization.

For the average person, getting stronger using safe and well-structured exercise programs is virtually 100% upside, minus the time and effort required to stick with a program.

Aside from the obvious benefit of being able to lift heavier objects and have better endurance when performing day-to-day tasks, strength training with exercises like squats, deadlifts, overhead presses, and other compound movements improves mobility, bone density, metabolism, and a wide range of health markers associated with longevity, health span, and an overall improved quality of life.

For individuals interested in developing a more muscular appearance, strength training has the benefit of increasing muscle mass as well with the degree of increase varying depending on the exact resistance and program design.

Overall, however, beginner and intermediate clients generally see strength improvements, muscle improvements, and health improvements from strength training.

Related: I’m a Nutritionist And Here Is Why You Should Be Eating More Sourdough Bread

The Top Secret to Strength Building

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The top secret for strength building is consistency, which is by far the most important factor when it comes to getting results.

Focus less on the intensity and duration of every single workout and focus more on consistently hitting the gym two to three times a week for an extended period of time, or theoretically your entire life as fitness is always an ongoing process.

Start Light With Higher Reps

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Use a weight that allows good form for 15 repetitions and stick with that for 4-8 weeks.

Focus on These Movements

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Focus mostly, if not entirely on compound movements like squats, deadlifts, pull ups, overhead presses, and chest presses.

Use free weights

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Uee free weights like barbells, dumbbells, and kettlebells for 80 percent of your training. Machines are okay, but they are not as beneficial as free weights because they require less stabilization.

Eat these Essentials

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Eat protein and carbohydrates. Most people focus on protein, but you need carbs to fuel your workouts.

Don't Forget Rest Days

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Take at least 2 active rest days per week, and even up to 4 is okay. Do some light walking, cycling, and physical movement but do not push too hard on those days.

Sleep!

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Sleep is key for recovery. If you are not sleeping 7-8 hours a night, your gains will be affected over time.

Warmup

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Make sure to do a warmup at the beginning of your workout. The warmup should consist of light cardio to elevate your body temperature followed by active and dynamic stretches such as walking lunges and body weight squats, then perform warm up sets for each exercise using light weights as you ease into your heavier working sets.

Add Mobility Work

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Adding mobility work such as foam rolling can help improve your range of motion at the beginning of a workout. Save static stretching for after your strength workout.

Avoid Cardio After a Workout

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If your goal is to maximize strength, avoid doing cardio after your workout. It's vital to allow your body to recover from strength training. For health benefits, cardio is still good, however keep it to around 30 minutes and separate it from your strength training sessions, ideally on non-lifting days.

Think About Long-Term Gains

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Understand that strength building is a long term gain. It takes years to completely transform yourself from where you are now to a newer, much stronger version. You will see benefits in the short term, but making strength training a way of life as opposed to a temporary program is the only way to truly lasting results.

Related: I Lost 100 Pounds While Eating This Kind of Spaghetti

Common Mistakes to Avoid When Strength Training

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The most common mistake by far that newer lifters would make is focusing on the amount of weight they lift in each workout or exercise as opposed to having clean lifting technique and long term consistency. While there's nothing wrong with pushing yourself using heavy weights, absolutely never sacrifice your form in the pursuit of heavier weightlifting. An injury will set you back substantially and there is little marginal benefit in lifting excessively heavy weights when it comes to gaining real strength.

The next common mistake is creating a program that is so intense or has so many days a week per lifting that it becomes unrealistic for your schedule. Even a consistent two-day-a-week program is going to be a four or five day week lifting program that you are not consistent with.

Be realistic when planning your workout program that fits within your lifestyle. While you will need to make sacrifices to get your workouts in, if the program you are trying is completely unrealistic for your schedule, it's not going to deliver the results.

The final mistake I will mention here is attempting to dramatically lose weight while also gaining strength. Beginner fitness enthusiasts can lose weight and build strength at the same time, and including strength training in a weight loss program is definitely recommended.

However, in the long run, gaining maximal strength requires eating enough food to fuel your workouts which can often conflict with aggressive weight loss goals. With that said, a slow and steady improvement to your muscle-to-fat ratio as your body transforms from the strength training is definitely feasible.

Precautions to Take Before Strength Training

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If you have any pre-existing health conditions or injuries, you should always get clearance from your health care provider before beginning any exercise program.

For otherwise healthy individuals, the most important thing is to start with a light weight and focus on exercise technique and form. In a perfect world, you would have supervision from a professional coach, however if this is not possible you can opt for virtual coaching programs and finding qualified coaches online who put out free content regarding the proper exercise techniques.

If you feel any pain, especially in your joints while lifting, stop immediately and get evaluated by a health care professional.

Generally speaking, strength training is far safer than many other common recreational activities and has a much lower injury rate.

In fact, strength training is associated with decreases in injury risk from other activities due to the improved resilience of your body as you get stronger.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Final Word From the Pro Coach

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I cannot emphasize consistency enough. If you follow any reasonable workout program consistently and ensure that over time you are progressing your weight on your exercises, you will get stronger.

💪🔥Body Booster: Don’t stress about workout intensity. Consistent gym visits are the secret to strength building.