1. Setting up your training and motivation
Tips and tools for creating and maintaining your fitness routine

2. Who am I?
My name is Greg Mikolap and I’ve been working as a self-employed personal trainer at David Lloyd, Maidenhead for almost 7 years. I have a degree in Physiotherapy. I have worked in (almost) every aspect of this industry. I’ve been a Trainer, Sales and Membership Manager, I helped open a gym and even collected debts from members who didn’t pay  Now I am working on my course on training older adults and renewing my chartership in Physiotherapy

3. What will you learn?
What is strength training and cardiovascular training
What is best - how to choose the best training for yourself
What to do when things stop improving
Why motivation never lasts and what to do about it
How to set up a plan for a successful journey

4. Main types of training Strength Training Barbells & Dumbells Cables
Machine
Bodyweight
TRX
Pretty much everything you can lift
Cardiovascular Training
Anaerobic
Up to 45 or 80 seconds
Aerobic
From then onwards
Both work at all times, one predominates
BOTH WORK WELL AND COMPLEMENT EACH OTHER

5. What are the benefits?

6. Benefits
Cardiovascular training improves work capacity and recovery for strength training. It is a great mental workout and relaxation activity. Makes your heart stronger and allows you to use fat and glucose as fuel more efficiently.
Strength training is proved to improve your mood and indirectly improves your posture, which is connected to your mental state. Makes your bones stronger preventing onset of Osteopenia and Osteoporosis. Strengthens your muscles and your tendons and slows down muscle waste.
Is directly correlated to mortality. Used widely in rehabilitation and pain management

7. Lifting weights Cardiovascular
When you lift weights (even if you do it fast) or do HIIT (interval) training, your heart rate goes up and you get out of breath, but because of the bracing during these activities your blood pressure is increased and the blood has a hard time coming back to your heart from your limbs. It’s the opposite of what happens to when you do a long-steady cardio such as cycling or jogging.

8. What to do and how often?
Optimum benefits for health / performance / improved appearance from strength training
40 – 70 repetitions (motions) per muscle group, two to three times per week.
If you train
2 x week – Full Body strength workout
3 x week – Full Body or Upper/Lower/Full Body
4 x week – Upper/Lower twice a week or Push&Lift/Pull&Squat
5 x week or more – Body part splits
You can arrange that into sets (group of consecutive repetitions) between 2 – 6.

9. What to do and how often? Cont.
You can arrange your workout for muscle groups or movements
Muscle groups
Chest
Back
Shoulders
Legs
Gluteus (booty)
Arms
Movements
Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull
Lift
Squat
Single Leg or Single Arm

10. What to do and how often? Cont.
You can arrange that into sets (group of consecutive repetitions) between 2 – 6.
Types of sets
Straight sets (do all sets of 1 exercise before moving to another exercise)
Paired sets (agonist antagonist, paired with core or mobility exercise)
Supersets (2 exercises done for the same muscle, one after the other)
Trisets (Doing 3 exercises in a row. Can be for the same muscle group, or different muscle groups)
Consider how busy the gym is and what equipment is available

11. What to do and how often? Cont.
How many repetition per set?
Muscle grows on pretty much any range of repetitions if the lifting is done until fatigue but for the most optimal results and some strength increase try to lift between 6 and 12 repetitions per set, leaving about 2 repetitions ‘spare’.
To get stronger, start with higher (12) repetitions and every week go down until you’re lifting about 4 to 6 repetitions per set, adjusting weights accordingly.
After that, do a week of light sessions and start from 12 again but slightly heavier than the last time.

12. What about cardio
If you consider yourself unfit, start steady cardio for 20 – 30 minutes on something that makes you go a bit out of breath but you can still maintain conversation.
If you want to do interval training, arrange your
Work : Rest ratio
1 : 4 to 1 : 2
Your cardiovascular training doesn’t have to take more than half of your time spent doing weights for optimal body appearance

13. What to do when changes stop?
Consider the following
Increasing weights (for bigger exercises)
Increasing repetitions per set (for smaller exercises)
Increasing amount of sets (for bigger and smaller)
Cutting breaks shorter
Using different exercises per body part
Looking at your lifestyle, sleep, food, etc.
Speaking to a qualified Trainer

14. Why you can’t achieve your goals?
How people think motivation works
How motivation really works

15. Some things to consider
Plan things and do more when you’re motivation is high
Plan for the FALLBACK – Hyperbolic Discounting
Nothing lasts, high motivation or low. Focus on the big picture
It’s ok to mess up
Find how to interrupt the pattern – Implementation Intention
Have realistic expectations

16. Some things to consider cont.

17. Some things to consider cont.

18. Some things to consider cont.
Implementation Intention
Changing the habit when triggered to achieve the same reward
Example
Lunch at work – go for a chat with a colleague whilst eating biscuits – relaxed
Lunch at work – go for a walk and gossip with a colleague – relaxed

19. Some things to consider cont.
Realistic Expectations
Fat / Weight Loss
0.5% - 1% of bodyweight a week
Muscle / Weight Gain
Beginner: 1.5% of bodyweight a month
Intermediate: 1% of bodyweight a month
Over 4 years of consistent training: 0.5% of bodyweight a month, if lucky.

20. If you have any questions
THANK YOU!
If you have any questions
To download the slides