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Weight Training Program with a Personal Fitness Trainer

I started my fitness transformation by using a promotional offer at the Extreme Fitness gym.
I signed up for a 60-day no obligation trial membership and with excitement, started my new daily routine.

Pursuit of Performance

Athlete Pursuit of Performance Starting LineIt took four months of strict commitment to a fitness workout regimen that lead me to achieving an impressive level of a fitness transformation. I combined working out and eating a balanced diet to reach my goals and have never felt better!

The healthy and nutritious diet for my new body is like putting Premium gas into a Ferrari Enzo – maximum performance and a priceless feeling!

After about a year, I decided to educate myself further and completed a Can-Fit-Pro Personal Training Specialist course. Everything that follows has been experienced personally and it is backed by the up-to-date fitness industry education.

The Beginning

With my new Health as my #1 Priority mindset, I went for a fitness workout regularly and started seeing a difference within 2 weeks. That means that when having to choose between health and anything else (party with friends, optional business trip, procrastination), health would win. When you make your health #1 priority, everything else becomes irrelevant.

After my 60-day trial, I continued my fitness transformation program, progressing with weight and intensity, but I realized I needed that extra push and/or a better technique. I did some research by inquiring about personal training at different locations – it’s the same rate at every location, but the knowledge is power. I signed up with a personal trainer for 22 sessions with monthly payments for 18 months and no-interest.

How to Choose a Personal Trainer

Personal training is a big financial investment, so before you start, make sure you find the right personal fitness trainer. Hire someone who is experienced, punctual, friendly, motivates you throughout the entire process (very important!), and gives you clear and honest answers to your questions.

I connected with my trainer right away. This is really important so make sure to find someone you get along with. If your trainer isn’t the right fit for you, simply ask for another trainer.

The discipline goes two ways. In return for your trainer’s competence, you should be a great client by pushing yourself without whining, being punctual, friendly, and above all – showing up at the gym even when you don’t feel like it… or even when it’s raining!

I didn’t skip the gym even when my trainer called in sick. I showed up on time at 9:00am and had a great fitness workout session on my own. After you pass “the hump” you will feel so good, this will make sense to you. You’ll see!

A few notes straight out of my Journal:

Got up at 7:30, left at 8:05 and ate one regular nutribar with bottle of water, and made it to Extreme Fitness by 8:45 for 9am for my 1st workout with the Trainer. A hardass dude at first glance, but after reading my Goals, Attitude, and Expectations (including humour), he lit up and said: oh Thank You! I am sick of whiners, I want to train athletes, but not be so serious during sessions. So a win-win 🙂 workout was good: 110% – it felt good. And I didn’t even have coffee this morning! En route to office I had veggie juice (carrot, beet, apple, parsley, broccoli). At the office at 10:45 had 1.5 scoop of protein with milk. At that time I wasn’t hungry, but at 11:30 hunger started and energy went down. So must eat at 11.

I was chubby all my life and my diet was horrible, but it took me two months on my own and another two months with a personal trainer to reach my goals. Believe me, if I could do this massive shift, you can do it too! Movie stars do it all the time! It’s possible!

To reach my fitness transformation goals, I began by working out five times a week: three times with a personal trainer and two times on my own.

Ask your trainer to design a simple plan for you for the “on your own” times. Just remember to be patient and persistent! Keep your workouts simple but focus on the correct technique to make them as effective as possible.

Working with a Personal Trainer

There are 4 major fitness workout phases that can last a few months to a year. After you complete the 4 phases, you can repeat the whole process and progress to an even higher level of fitness. My first round of the 4 phases with the trainer was as follows:

Phase Function Notes Schedule
Phase 1 Anatomic Adaptation Circuit training and stretching 3x per week, 2 weeks
Phase 2 Muscle Building Hypertrophy and maximum strength 2x per week, 4 weeks
Phase 3 Fat Shredding 85% intensity circuit training and abs 3x per week, 2 weeks
Phase 4 Maintenance All of the above at moderate intensity 1x per week, 2 weeks

Fitness Circuit Training Phase 1 is the hardest one to survive. Your body and mind resist change with all their might. Add to that the new diet and it comes down to strength of your character.

Phase 2 is a bit different. You already see the results and have the motivation from watching your body change and your muscles grow.

Phase 3 is just like Phase 1 all over again with Phase 2 interweaved, but since you’ve already developed a habit and feel strong, it’s a lot easier.

Phase 4 is finally about the relief. My trainer showed me what to do and I took it from there.

There is a big difference in working out by your self, and working with a personal trainer. A personal fitness trainer will make sure you feel the right muscle in your body and push you to your 110%.

My recovery time after a really hard workout was exactly 48 hours, but I felt great! Consuming High quality Whey Protein after such a workout was very helpful in this process. Consider scheduling morning workouts if your schedule permits for 300% better overall workout effectiveness (your metabolism keeps working all day).

Don’t forget to take 5-10 minutes to stretch after every fitness workout – very important! Otherwise you will be hurting plenty the next day. Also attend yoga class 1-2 times per week for flexibility and relaxation. Consider deep tissue massage like Shiatsu after few days of intensive workouts..

Your fitness workout should not be limited to just going to the gym. Try getting exercises done at home like doing push-ups or sit-ups after waking up and before going to sleep. At the gym, change your exercises often to keep the workouts interesting and keep the body guessing. Think about it as switching the TV channels vs. watching the same channel everyday for weeks – it makes sense.

Get a book on working out or start with my fitness eBooks (sign up for my newsletter to download them all). If you are serious about body building, consider Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding: Fully Updated and Revised.

Maximum Strength Workouts (Phase 2)

BodyBuilder Pushing Weight BicepsIn phase 2 of your weight training program, you push your muscle into a growth mode by lifting the weight you are not used to, even just a few seconds. So let’s say you are comfortable doing some exercise at 40 lbs, make sure you increase the weight 5-10 lbs for every set and hold the last 2-3 reps for a few seconds until muscle failure. The difference is astonishing (make sure you stay safe – have a spotter for the last heavy reps!).

In Phase 2, I was using Powerbar Carb Gel just before the workout and did feel the boost in a way that the limit line wasn’t as clear. This made me realize that I can push more weight than I “think” I can push. So when you workout by yourself, always try a bit more weight than you think you can handle – you can always go down a notch. But DO stay safe and have a spotter!

Before each set, take a couple of very deep breaths. Then as you are pushing the weight, direct your conscious thought to the muscles doing the work. It helps to know the exact technique and which muscles should be doing the work. I noticed that when I focused on the muscles doing the work and breathed slowly, I got the most power in the movement.

Challenge yourself – the ultimate WIN is when you beat your own self! Keep saying to yourself “I can do this, just a bit more, 4 more feet, 2 more reps.” Swear if you have to! Mythbusters proved that swearing or growling gives you more power, so don’t be afraid to make noises. But please, remember to be respectful towards other members.

You should schedule a 20-30 minute nap time about 1-2 hours after a power workout – your body will need it and will definitively let you know about it. These will be some of the best naps of your life.

Elements and Benefits of a Fitness Workout

There are 4 elements to a fitness workout session: Warm-up, Cardio, Resistance and Cool down. When done right, you will feel very good after a workout, avoid muscle pains, and clearly notice more strength during the next session.

All the 4 elements of the single workout are really important. Make absolutely sure you never skip a warm up or cool down. Consider the benefits below:

Warm up Benefits:

  1. Increased muscle temperature (reduces chance of injury to joints or muscles)
  2. Increased neural transmission (better contractive speed, strength and coordination)
  3. Allows the body time to adjust blood flow
  4. Prevents early onset of fatigue (body has the time to deliver oxygen to working muscles)
  5. Allows gradual increase in oxygen requirements (reduces stress on cardiovascular system)

Cardio Benefits:

  1. Reduces resting heart rate
  2. Helps normalize resting blood pressure
  3. Makes day-to-day activities easier
  4. Reduces risk of heart disease (lowers cholesterol)
  5. Increases blood delivery (circulation) due to stronger heart muscle
  6. Increases ability of muscles to produce Energy aerobically (endurance)

Strength Training Benefits:

  1. Speeds up metabolism due to increase in muscle mass (helps you lose weight)
  2. Better muscle strength, bone strength, ligament and tendon strength
  3. Maintain a toned and physically strong physique (basically you look good!)
  4. Better core strength and posture (increase look & feel confidence)
  5. Helps prevent Osteoporosis
  6. Increased cardiovascular strength
  7. By being stronger, it makes day-to-day activities easier

Cool Down and Flexibility Benefits:

  1. Reduces stress and tension in muscles due to exercise
  2. Assists with better posture due to better balanced muscle tone
  3. Reduces risk of injury during exercise and day-to-day as muscles are more flexible
  4. Improves performance and range of motion in exercise and sports

One huge benefit of working out is the improvement of the core strength. When riding a city bus and the driver suddenly slams on the brakes or when you slip on an icy sidewalk, the ability to maintain your balance is priceless (plus it looks cool). Overall life gets a lot easier when you have a strong control of your body in such unexpected situations.


Exercise and diet go hand in hand. Your results will be guaranteed only if you combine the right foods and nutrients with your fitness workout routine. I know this requires discipline and patience, but you will love yourself for it. Consult the information and tips listed in my Weight Loss Success article to nicely drive this journey home.

Choose a high quality protein such as Optimum Nutrition Pro Complex Protein. Not only did I experience my muscle recovery and growth to be super fast, but it also tastes and mixes great. At first I was mixing it with milk, but then I got used to mixing it with water (for me, Vanilla tastes better when using water).

I bring my own cup and 1-2 portions of the protein in a zip lock bag. I consume the mix within 10-20 minutes after finishing a workout of a weight training program. Do alternate the brand of protein now and then and every few months so that the body doesn’t get used to it. My recovery was at most exactly 48 hours after super hard work out, and I could feel the protein working its magic on my muscles.

Performance President's PackUse natural and only the best supplements to fuel and energize your body. Avoid smoking and alcohol and introduce a high protein and low carbohydrates diet. Do not rely on artificial drugs or chemicals to enhance your body. With a solid commitment and great nutrition, your success is guaranteed!

Let me reiterate the key point again: having a fit and healthy body is priceless! If you take the step today and make a commitment to yourself, I guarantee that you will see results. Sign up for the Practical Wellness Guide newsletter at the top of this page to get my free fitness eBooks including the 122 Life Enriching Reasons to Exercise. Something will speak to you in there!

A few notes straight out of my Journal:

Went to the Extreme Fitness gym, did wide-grip pull-ups with assist (50, 40, 45), tricep dips (no assist), shoulders and biceps. Then had a protein with water and MaxVeg juice. Within half an hour I felt this awesome healthy feeling. I am over the exercise hump. The Green Food hump is next. En route to the grocery get a spinach salad. It’s all about making the BIG decision for yourself.

So believe you can do it, believe in yourself, and just do it!!!


Sign up for the Practical Wellness Guide newsletter to download free fitness & workout eBooks. Also check: Personal Health, Weight Loss Success, and Exercise Motivation.

Shin Ohtake has a great free eBook and newsletter on fat loss, metabolism, and fitness. His world-famous fitness program has transformed and reshaped the bodies of thousands of people in over 100 countries.

Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding: Fully Updated and Revised was a highly recommended read by my Personal Trainer.

If you’re short on time and/or want to work out at home, get yourself a yoga mat, make a commitment to yourself to workout every day (or get a friend or a spouse to do it together), and follow a 30-day BeFit Workout Plan together with the BeFit Workout Videos (search the BeFit Channel for the specific workouts). Make sure to workout for at least 20 minutes (pick a 20+ minute workout or 2 10-minute ones, eg. butt and abs) and optionally follow with a 5-minute Savasana pose Meditation to your favourite gentle music or sounds to reset your nervous system.

The Sports Fitness Advisor is a very helpful resource for athletes. It provides a variety of training plans and sessions for athletes. It also offers extensive information on the different elements of fitness and nutrition.

Natural Balanced Energy Shot to increase Endurance and StaminaTo take your workout to the next level consider e+ Energy Shot – a healthy, nutrient-packed, naturally-caffeinated, proprietary, energy-boosting formula. It’s an excellent mid- or post-workout pick-me-up that also increases endurance and stamina.


Other great fitness websites:

Body Building Website | Body Building Forum | Holistic Health Guide

If you’ve found this article helpful, please post your comments below and spread the word. I want to hear your feedback. All the best!

The information above is based on personal experiences, true results, and real stories. However, please consult your physician before following any advice on this website. For more details read this Important Disclaimer. 11:11


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8 Responses so far.

  1. Teyah says:

    IJWTS wow! Why can’t I think of tghnis like that?

  2. Eve says:

    Gosh, I wish I would have had that ifonratmion earlier!

  3. Very impressive article, thank you for sharing your thoughts with us and we love to read more from you in future.

  4. Your fitness workout should not be limited to just going to the gym. Try getting exercises done at home like doing push-ups or sit-ups after waking up and before going to sleep. At the gym, change your exercises often to keep the workouts interesting and keep the body guessing. Think about it as switching the TV channels vs. watching the same channel everyday for weeks – it makes sense.

  5. Go ahead—have an (inflatable) ball. When it comes to fitness equipment, there’s little that works your whole body better. To stay on the ball—literally—you’re forced to engage all your muscles, which builds strength and improves stability. This head-to-toe toning routine was designed by Ashley Conrad, a personal trainer and the owner of Clutch BodyShop, in Los Angeles. Do it three times through, three times a week.

  6. Ann E. Wolf says:

    When I’ve finished listing all the benefits of weight training I think you’ll be surprised. I even surprised myself when I finally got them down on paper. Just about all of the benefits on this list are supported by some scientific study by health of fitness professionals or decades of practical experience; or else are just plain obvious. Okay, here we go.

  7. Unlike other fitness programs that take your money and then forget about you, Workouts For You will be there with you through every step. You’ll receive regular encouragement and tips from your certified personal trainer and have unlimited access to your trainer**. Also, you’ll have access to our workout accountability system to help you stay accountable to your trainer and, more importantly, to yourself. Plus, your workout log will be reviewed by your trainer to evaluate your progress to ensure the program is always working for you. Researchers have found that exercisers who are accountable to a trainer or a partner are more successful in reaching their fitness goals.

  8. I appreciate this article and guide on how to prepare and execute an effective fitness workout with a personal trainer. Bookmarked and I will use this as a guide.

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