Researching Becoming a Personal Trainer

The best way to learn something is by teaching it. (maybe because of repetition)

Energy in, and energy out.(as in calories, burn more than you eat to lose weight)

Eat to live, not live to eat.

Minimum calories= Ideal body weight (x)10
I.E. 150 Lbs. (x)10=1500 cal / day.
But exercise to burn off extra calories above that healthily.

Diet:

The only foods you should be eating are high in fiber and low on the glycemic index.

The following grocery list gotten from This site. Read more of what they have to say which I won't cover all of it here.

You should stock your house with only good foods and learn new habits of eating them.
Good foods are:

• Carrots
  
• Yams
• Sweet potato
• Spinach
• Beans of any kind(even baked)
• Brown rice
• Brown rice syrup
• Cocoa powder
• Oatmeal
• Rye bread
• Apples
• Bananas
• Pears
• Oranges
• Pineapple
• 0%milk
• Water
• Rice crispies
• Bran cereal
• Avocado or soy cheese
• Fish

Exercise:

I'm testing out Creatine to see if it works but I'm not done testing yet. The good thing is there are no side effects other than water retention weight gain. The only creatine proven to work is creatine monohydrate in the powder form. So that's the only one I'm going to use until they come out with more studies. I found this information on creatine supplements wiki.

Post workout meal: You need easily absorbed whey protein isolates(not concentrates) of around 45 grams. No more can be absorbed by the body at one time. Also you need a high glycemic carb which is 1.5 bananas worth. Also since I make time to do this every morning this counts as my breakfast so I throw in an extra apple for fiber, if it's breakfast. This info gotten from the food addiction page and this video and this video.

Reps and Sets: For strength do 6-15 reps and do 5-7 sets or more until you feel the pump(see the movie pumping iron). This is what body builders do, but be very careful with heavier weights and don't do this method on your back because you could pull a muscle or worse. But to get skinnier instead of more muscular you should do higher reps. This changes the type of muscle tissue you're building. This info gotten from under "realization of training goals" under strength training on wiki. There's a useful table there also. Also see Physical Exercise.

Another method that also works well that may be more suited to others is the safest and most well rounded approach of 30-50 reps of whatever weight level you're at. Work your way up to 50 then start over at next weight level at 30 reps.

Recent research, conducted at the University of North Carolina, suggests that completing sets of thirty to fifty repetitions using 10% of 1-rep maximum weight provides optimum development of endurance, strength, and power.

I heard once, weight lifting burns 7 times as many calories as cardio. Because of the regeneration of muscle tissues burns up calories even after you're done exercising. So 1 hour of weightlifting is the equivalent of 7 ours of cardio. There is competing and contradictory scientific information on this subject so I may be wrong. Here's one article on it.

Mindset:

• I like myself better as a skinny person.
• Do things because they are hard, not because they are easy.
• I don't need to eat that...
• Just plain don't go over your target calories for the day.
• Exercise and diet most days but have days off where you eat 2000-2500 cal.
• It's my ticket out of here.
  

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Be sure to only exercise 3-4 days a week because of over training. If you exercise too hard and too often for too long then you'll reach plateau and may even loose strength and motivation and will feel tired. Sometimes it could take months of rest to recover. Unless you only exercise 3-4 days a week and take the normal amount of rest. And people with more muscle take longer to recover so instead of resting muscles for 12-24 hours you'd be resting them for 24-48 hours. This data says that protein synthesis continues for 48 hours after an exercise. Over training of cardio, or weight training, increases cortisol in the blood which is also known as the stress hormone and will make you irritable.(This may or may not be true). But when I exercise it relaxes me and make me feel better.

So exercise every other day and never do one muscle group more than 2 times per week. So do upper body on one day then lower body on the next day, the full body work out on the next day and maybe take a 2 day rest then.

Getting a certificate: Here are some sites.

List of accredited certification organizations

American council on exercise, is my pick so far.

10 steps to becoming a personal trainer.

CPR first aid and AED training. American red cross.

Searched"fitness instructor Alaska" or "personal trainer jobs Alaska", and got:

Career jet.com

Less on exercisecareers.com

Usually it's a $40,000/year job.

For other seasonal jobs in Alaska coolworks.com