Often, we wonder how some people manage to maintain constant physical activity and, above all, how do they manage to have relevant results. Strength training is one of the disciplines that can both allow you to gain muscle mass, tone you up, allow you to lose weight and make you stronger. So why look far?
Reaching your goals through strength training requires effort, adapting the right techniques and following the right advice. This article covers everything related to strength training, from sports coaching to different types of training programs and nutrition.
If you're ready to reach your fitness goals, you've come to the right place. We've put together the relevant strength training information you'll need, including the benefits of being accompanied by a personal trainer, the training programs they can offer you, and dietary advice.
Strength training is a sport that requires a lot of commitment and discipline to feel the effects. It's true that many people prefer to work out alone or with a partner, but when you hire a certified coach, you're going to enjoy several benefits. Indeed, thanks to his expertise, a trainer will provide you with the necessary exercises, advise you through a personalized program and will be a source of motivation to help you reach your goals.
Starting weight training can have several benefits on the body, physically, but also mentally. First, and of course, strength training helps increase physical strength, making it easier to perform physical tasks, avoid injuries, and strengthen bones. In addition, by stimulating muscle growth, it manages to help our body lose fat and therefore reduce weight.
In addition to weight loss, mass gain can also improve posture and reduce back pain.
Another benefit that is important to mention is the improvement of heart health. In fact, a study conducted by the University of Iowa showed that one to 59 minutes of strength training per week could be enough to reduce the risk of cardiovascular disease by 40 to 70%” (Progress).
Finally, like all sports, by releasing endorphins and promoting the production of dopamine and serotonin, strength training plays an important role in reducing stress. In fact, during the session, you can release the energies and tensions accumulated throughout the day, which helps to feel more relaxed and improve your mood. Studies have also shown that strength training helps improve cognitive health, such as concentration and memory, by stimulating the production of new neurons.
What is a strength coach?
A strength coach is a qualified professional who works with clients to help them reach their athletic goals.
You can find strength coaches usually in gyms or on the Internet. Their training in strength training, nutrition and exercise physiology allows them to offer private coaching services with personalized programs.
Why should I hire a strength coach?
It is true that many feel confident enough to do their weight training session without supervision, but it should be noted that hiring a professional helps to obtain results more quickly and effectively. Indeed, it will be able to provide you with exercises adapted to your needs, nutritional advice to maximize your results and will be a source of motivation to allow you to reach your goals.
How do I choose a strength coach?
When choosing a strength coach, it is essential to hire someone competent and qualified. Find some rules to follow below:
Certificates:
It is important that your coach is certified and/or qualified. This means that it is registered in the National Directory of Professional Certifications (RNCP) and that it is recognized by the Ministry of Labor. Don't forget to check that your coach has a SIRET number as well.
You can refer to trusted sites such as digicoachme.com, which references a large number of certified and/or graduated coaches in France.
Experiment:
Try to find a coach who has already worked with people who have goals similar to yours, or a coach with experience in the area you want to focus on. To reassure yourself, you can also ask for examples of concrete results they have achieved with previous customers.
Communication
It is important that you can communicate clearly and effectively with your coach. Choose someone you can get along with and follow their instructions to perform the movements well and avoid injury.
Remember that a good coach is also the one who will make you want to progress and not give up.
How do I find a competent strength coach?
You can find a knowledgeable strength coach by asking for recommendations from friends or members of your gym. You can also find coaches on the Internet, but be sure to read reviews and testimonials from their previous clients and compare session rates.
The application DigiCoachMe also offers you to search online to find qualified strength coaches in your region or even remotely using videoconferencing.
A coach will develop a personalized training program for you and specific to your needs. It will take into consideration your goals, your fitness level and even your medical history. Therefore, the personalized program will be more effective for you, than other generics found online.
When adapting to a sports program, especially if you are a beginner, you will need a constant source of motivation. Generally, a sports coach provides emotional support during the training period and is a source of motivation that should not be underestimated.
Having a coach helps to stay committed throughout the duration of the program. A coach will also monitor your progress throughout the program and will help you overcome plateaus by creating varied training plans and making changes based on your progress.
It is also important to highlight their supervisory roles during the sessions. This allows appropriate technique to be adopted, injuries to be prevented, and results to be maximized.
Adapting a diet adapted to your training program is essential in order to have better results. A coach will also provide you with nutrition advice to better reach your goals.
In fact, they can recommend healthy, balanced foods that help with muscle recovery and growth. They can also recommend dietary supplements that are right for you. However, watch out for fraudulent coaches who consider themselves nutritionists and dietitians. These are very distinct courses and it is preferable to refer to a nutrition professional in order to be advised on dietary supplements and the diet to adopt.
One of the advantages of private coaching is the flexibility of the coach. Strength coaches have the ability to adapt workouts to their clients and adapt sessions that suit their schedule, whether at the gym, at home, or in video conferencing.
One of the drawbacks of strength training is that you can easily get injured if you don't adopt the right techniques. The coach helps you work safely by showing you how to use the equipment correctly. He can also correct mistakes during the session, and show you how to perform the exercises, especially correct posture errors. This will help you maximize results and avoid hurting yourself.
Starting strength training is always a challenge and you have to know how to adapt the right actions and the right training.
The coach can advise you to start with bodyweight workouts that help you avoid overload and adopt the right reflexes. You can start with programs like “Full body” which allow you to use all the muscles of the body in one and the same session or programs by muscle groups in order to isolate the muscles and strengthen the connection between your muscles and your brain. Visualization is very important in the execution of your movements.
This program is essentially aimed at increasing a person's muscle mass. It is a training phase that is considered intense, since it includes high-volume and strength exercises. Although you should always listen to your body, it is important to increase the loads regularly, otherwise your muscles will get used to it.
On the other hand, it should be noted that when the fat level is important in your body, gaining muscle mass may not be relevant. In fact, if you try to gain muscle mass when your fat level is too high, you may store more fat than muscle. It is therefore preferable to start this stage after a successful drying phase.
When you want to lose fat through strength training, you must also adapt your sessions. It is generally recommended for this type of program to also include cardio exercises. Indeed, the balance between the two allows you to lose calories while maintaining muscle mass. It is also important to adapt an adapted diet for a more optimal result.
When we talk about strength training, gaining physical strength is generally one of the predominant issues we think of. For this type of program, it is better to focus on exercises such as squats, deadlifts or bench presses, rather than “full body” exercises. For this, you can use weights, pulleys, but also your own body for less impact.
Starting strength training also means adapting an adequate diet program. The ideal diet depends above all on the goals and metabolism of each person. So there is no magic recipe that works for everyone.
Calorie requirements during a strength training program depend primarily on your goal. A person looking to lose weight will have different calorie needs than someone who wants to gain muscle mass. For example, for mass gain, it is essential to consume enough calories to support muscle growth. On the other hand, if you are looking to lose fat, it is better to maintain a calorie deficit to promote fat loss. Other criteria may also come into play such as: height, gender, metabolism of the person and the level of physical activity.
Consuming an adequate protein intake is essential during strength training. Indeed, they are essential for muscle growth and repair, since they are its main component. The amount of protein also depends on physical effort, but the requirements will increase during intensive strength training.
For vegan or vegetarian people, it is better to mix: oilseeds, vegetables and certain cereals.
The consumption of complex carbohydrates:
The consumption of complex carbohydrates is just as essential during strength training. Complex carbohydrates are found primarily in grains, such as oats, rice, and wheat, in cereal products, and pulses. They provide sustainable energy to support training, unlike fast carbohydrates from processed foods, which are high in sugar.
Wanting to lose weight, we tend to eliminate fats from our diet when we adapt a diet. Found in large quantities in oils, plant foods, and fatty fish, healthy fats can not only provide energy for training, but are also very important for health.
Staying well hydrated is advice that we hear often, but that we do not necessarily adopt. It is very important to drink a sufficient amount of water throughout the day, during and after training.
Finally, it should be noted that the secret of a good diet is a balanced diet, consuming in a healthy way. We must always vary our dishes in order to provide the nutrients and fibers necessary for our body.
Starting weight training is a challenge that requires discipline and physical effort. That's why the help of a professional is important, especially if you are a beginner. It will allow you to reach your goals more quickly and effectively. Whether it's gaining muscle mass, losing weight, or strengthening yourself. It will not only help you through personalized training programs, but will also be a source of motivation for you. A healthy, balanced and nutrient-rich diet should not be overlooked in order to reach your goals.
FAQ:
The main objective of strength training is to gain muscle mass through adapted exercises.
Strength training is suitable for everyone, whether you are a man or a woman.
The number of sessions depends on your goals and stamina. A sports coach will help you find a specific schedule.
If your goal is to lose fat, cardio is a good complement to strength training to improve your physical condition.
A healthy and balanced diet helps to achieve more effective results. It is recommended to vary foods and that they are rich in proteins, carbohydrates and healthy fats.
A sports coach is a professional who will help you throughout your progress. He will advise you through personalized programs, specific exercises and correct you in order to avoid any injury.
Several types of training programs exist such as strength programs, weight gain programs, and weight loss programs.
The exercises depend on your goals and the desired result.
Dietary supplements can help you reach your goals. On the other hand, they will never replace a healthy and balanced diet.
It is advisable to use a sports coach and to follow his advice, especially if you are starting a strength training program. It will help you do the right exercises and with the right techniques.
It's not possible to measure how long you can get results because it depends on your training schedule and goals. It is important to adapt a regular rhythm, to follow a healthy diet and to be disciplined.
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