Wednesday Workout: Guest Post- 5 Things Your Trainer Want You to Know

Today's guest post comes from my favorite thing out of Europe (never been a Nutella or Beatles fan) and good great friend, Petar. When he's not in class at Catholic University Law School you can find him teaching group class/personal training at Washington Sports Club or djaying around DC- and ladies, he's siiiiinglllleee! Check out his hype mixes (great for working out!) on Soundcloud and his webiste here. Annnd check out one of my favorite pix of us (plus Harrison) at Zinzi Ball last year:

Anyway, I asked him to write up a post on 5 Things Your Trainer Wants You to Know, and here are his tips with awesome illustrations:


1. Don't Be a Cardio Queen: There is a common misconception among novice gym-goers that the best way to get in shape/lose weight is to chain yourself to the cardio equipment.  It is easy to get trapped into that way of thinking, when an led display on the equipment indicates that amount of calories "burned."  However, spending hours on the treadmill/elliptical/bike is not the most effective way of getting lean.  Any exercise is better than no exercise, but if you are dedicating yourself to a workout routine, you at least want to make sure that it is an effective one.  The problem with aerobic (cardio) training is that your body becomes more efficient the more you do it.  Therefore, the more you do cardio, the better your body is at it, and the less fat you burn.  This article does a great job of explaining this.

2. Embrace the Iron: Ok, so Cardio is not the most efficient way of getting shape.  Then what is?  Strength training.  Resistance-based exercised breaks the muscles down.  As the body rebuilds, the muscles become stronger, and the metabolism increases.  This means that the body burns more fat and continues to burn fat throughout the duration of the day (not just during the exercise itself as is the case with cardio).  Think about it.  Gymnasts look like this, and marathon runners look like this.
(Sidenote from Lindsay: if you're working out at home EatHardWorkHard has a great post on free online dumbell routines)

3. Listen to Your Body: It's easy to get carried away.  Maybe you have gone to the gym for several days straight and want to see how long you can maintain that without skipping a day.  Maybe your workout buddy lifted a very heavy weight and you don't want to fall behind.  Maybe you are tired, but have not been in the gym in two days and your guilt is preventing you from skipping your workout.  All three scenarios are dangerous- they have the potential of preventing you from listening to your body.  The longterm consequences of injury far outweigh the risk of momentary satisfaction of pushing your body past its limit.


4. Drink Plenty of Water:Our body is mostly made up of water.  It only makes sense that the best thing to consume is water.  The body is funny: when it receives little of something, it tends to hoard it.  Whereas, if something else is in abundance, it does not hold on to it.  In the case of water, if you consume little water, you will retain a lot of water weight.  On the other hand, if you are drinking enough water, you will not carry as much water weight.  Water weight = bloated.  Less water weight = more cut and defined.

5. Try New Things: At the end of the day, the best thing you can do is exercise.  Any type of exercise beats sitting on the sofa.  Trying new things will keep things interesting and it will make it less likely that you get bored.  Further, your body gets used to doing the same thing over and over.  New exercises/activities will keep challenging the body and produce continued results.

Linking up today at WOW , Whimsy Wednesday, Weigh-In Wednesday


  1. I am so bad about only doing cardio! I will keep these in mind. I need to get my weights on!

    1. Meee toooo. I started doing barre and yoga workouts but am really dragging my feet on this whole weights thing...

    2. While the mainstream fitness media still insists that aerobic
      exercise is a great way to lose weight, Turbulence Training users
      know that interval training is the better way to burn body fat.

      Still not convinced?

      A recent study published by the North American Association for the
      Study of Obesity, subjects aged 40 to 75 were instructed to do 60
      minutes of aerobic exercise per day for 6 days per week for an
      entire year.

      Given the amount of exercise, you'd expect weight losses of 20, 30
      pounds, or more, right?

      Well, the surprise findings showed the average fat loss for female
      subjects was only 4 pounds for the entire year, while men lost 6.6
      pounds of fat over the year. That's over 300 hours of aerobic
      exercise just to lose a measly 6 pounds of blubber. Not time well
      spent, in my opinion.

      So what's the better way? Stick with Turbulence Training, using
      interval training and strength training to get better bodysculpting
      results. With intervals, you'll achieve more fat burning results in
      less workout time.

      The next time you are out exercising, perform a session of interval
      training. If you are walking or running outside, find an incline
      that can challenge you for 60 seconds, then walk down for 60-120
      seconds, and repeat up to 6 times.

      If you walk or run on a treadmill, adjust the incline or speed to
      safely increase the challenge for 60 seconds, then return to the
      normal pace for 60-120 seconds, and repeat up to 6 times.

      You can also use a rowing machine, bicycle or stationary bike, or
      even an elliptical machine to do intervals.

      But whatever you do, stay away from boring, ineffective cardio
      exercise workouts and stick with Turbulence Training for your fat
      burning program.

      ===> Fast fat loss workouts... <=====

      Save time, burn fat,

      Craig Ballantyne, CTT
      Certified Turbulence Trainer
      Author, Turbulence Training

      "I'm 25 and was seriously overweight at the start of this year. I've
      been doing the TT for Fat Loss Workouts and after 5 months of
      training. I've lost nearly 28lbs. I want to take this opportunity
      to thank Craig for making your knowledge so accessible and your
      articles and blogs that not only make us think about our
      lifestyles, but encourage us to change them for better health."
      Kevin Thow, Sydney, Australia

      Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

      "Turbulence Training makes so much sense and I really enjoy the
      different workouts so never get bored. From an aussie that was
      looking for something other than just another weight workout
      with the same old moves this has been a real eye opener for me and
      I have been telling my friends just how great the TT method is."
      Kelli Tomkins, Australia

  2. Cute graphics selected to go along with these tips! Trying new things is critical because if you get bored you won't be putting forth the proper effort in whatever workout you're doing.

    1. So true! I just realized that's what's been happening to me lately!

  3. I used to be a cardio only person too but I have since found a love for weights. That last gif is too cute!

    1. I need to get up on my weights game! And I know- Petar did a great job with the gifs!

  4. I couldn't agree more. I love endurance - I'm a runner and triathlete. However, my body really started changing once I let go of the long cardio sessions and went for intensity. I think doing an hour of anything at an easy pace doesn't do much; kicking our own butts and sweating buckets after 20 minutes is better IMHO. I still go for my long runs, but I do more weight and sprint work now.

  5. Love this! Great advice and an enjoyable read as well - perfect combo :)

  6. I am guilty of the cardio only thing. I will occasionally attend pilates or a bar method class. I just ordered some workout DVDs that use resistance bands--I'm hoping to build a little more muscle and not just be a "Cardio Queen." Haha

    1. ughh me too! I started doing some barre via youtube and I kind of enjoy it so hopefully I can move into weights or something!

  7. Thanks for the song playlists, I'll have to check those out! Your friends tips make a lot of sense :)

  8. yes yes yes to weight lifting. i'm a bro at heart and can lift all the live long day! i do cardio even though i loathe it but i know i have to train my heart so i just do some short HIIT cardio programs, kill myself in the shortest amount of time just to get it over with.

    Vodka and Soda

    1. haha why can't cardio just feel easy but still help our hearts right?

  9. Excellent advice. I think my trainer would actually give the same advice. I used to be a cardio queen and while it is great for your heart, it isn't the only way to burn the fat. If you want to slim down ladies you must pick up the iron. Embrace it. :-)

  10. Great tips :) I love your videos too lol

  11. All awesome tips especially about embracing the iron! Amazing how my body just kicks into high gear when I start lifting!

    Maria @ The Good Life


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