I don't have an extensive background working with personal trainers because EXPENSIVE! But I've worked with a few and the experience has run the gamut from chatty girlfriend to macho lunkhead.
I needed something in between and I found it with the trainer I'm working with now.
It's still expensive, so I've only committed to once a week for three months but so far my Friday morning sessions have been great. I do a little cardio warmup before meeting with her and then she puts me through my paces for 30 minutes.
She's a big fan of compound moves, free weights, instability and not machines, which is great. She's a stickler for proper technique over speed, which makes any exercise more effective.
Last Friday, I was introduced to the Roman chair. I had been trucking away on the back extension machine, but when I finally experienced REAL back extension work, I was amazed (and a little scared). I totally felt like I was going to fall on my head but my trainer assured me that I had leverage on my side. I like working out my back because the more I do it, the stronger my core gets and feels.
She also showed me a great abs exercise that I now incorporate every time I strength train. It uses a stability ball and a dumbbell. I was trying to find a picture online but I couldn't so just imagine this setup:
Get on the proper size ball like this:
Now, instead of just doing crunches like this, keep one arm behind your head and take your dumbbell (anywhere from 3 to 8 pounds) with the other hand and hold your arm straight out at your side, parallel to the floor. Then do your crunch and switch arms after one set of 15 (or however many you want). Having the dumbbell on only one side really makes your core work to stabilize and gets an extra boost to your workout.
it certainly beats a bunch of ordinary crunches and is more effective, too.
OK, so that's the working out part -- I've had that nailed down for some time. I still feel like I don't have the food part nailed down but my trainer is helping with that, too, because she's not only a trainer, she's a registered dietitian, too. She's the one who told me to up my calories to 1,800 a day, and I've been doing that, but I have to admit I haven't weighed myself in weeks because I totally feel like it's going to be up instead of down. Funny thing is, my clothes aren't any tighter so I don't really have a reason to believe that -- I think it's all in my head and it's tough to undo DECADES AND DECADES of thinking one way.
I'm a big fan of the site Coach Calorie, and it's a great resource for learning how to undo deprivation-based eating and eat up to a normal calorie deficit. I have the metabolic processes of a corpse so eating up to a fat-burning caloric deficit and getting my motor running is taking awhile. Here's an excerpt from one article:
"This is why it’s so important that you always try to eat as many calories as possible that still enables you to lose weight. Keep your calorie deficit small and you will maintain a healthy metabolism all through your weight loss program. A 15% deficit is about all you need to get things going."
And for me, that 15 percent deficit is really, really hard to wrap my head around. But I'm going to try. But I'm not going to pad my diet with garbage to get up to it. Instead I'm adding in more protein and healthy fats, and hopefully that'll raise my sluggish metabolism along with the strength training.
Like I say in my updated blog header "this is going to happen."