Abnehm-Arschtritt Melde Dich an, um diesen Inhalt zu abonnieren 1 1

[Castor 5]

Wenn du Interesse hast an einem neuen Plan nachdem dieser abgeschlossen ist, helfe ich dir gerne weiter!

Ja, sehr gerne! Ich melde mich nochmal per PN bei Dir.

Du hast Recht, auch wenn er nicht optimal ist, zieh den erstmal durch!

Danke, mach ich.

Gruß

Castor

[Castor 5]

Grüß Gott,

wie gehabt sind absolvierte Trainingseinheiten grün, nicht absolvierte rot und alternativ oder zusätzlich geleistete Einheiten schwarz geschrieben. Also Ruhetage markiere ich nicht grün.........

Ok, das letzte Update des 10 Wochen-Planes. Die Woche war eigentlich ganz ok, wenn man mal davon absieht, daß ich meine beiden Ruhetage gezwungenermaßen direkt am Anfang der Woche nehmen musste........

Allen, die mich hier unterstützt und gegleitet haben: Vielen Dank!

Allen, denen es ähnlich geht wie mir: ANFANGEN, egal wie! Hoch den Arsch und LOS!!

Messung Montag, den 04.08.2008:

178cm, 103,2 kg, 113,108,104

Messung Montag, den 11.08.2008:

178cm, 100,3 kg, 112,103,101

Abschließend haben sich also folgende Änderungen ergeben:

Größe: gleich

Gewicht: - 11,2 kg nicht soviel wie ich geplant hatte, aber auch ok

Umfänge: - 2cm, - 13cm, - 6cm ist ok

Trainingsplan 10. Woche:

Montag, den 04.08.2008:

Laufen: 50 min Dauerlauf (den habe ich am Mittwoch gemacht)

Sonstiges: Nix

Dienstag, den 05.08.2008:

Laufen: Ruhetag

Sonstiges: Kampfsporttraining

Mittwoch, den 06.08.2008:

Laufen: 3 x 15 min schnell, 15 min ein-/auslaufen, zwischen den Einheiten 2-3 min traben (die Einheit gabs dann am Donnerstag

Sonstiges: Nix Personal Training (Fitness-Test, Zielklassifizierung)

Donnerstag, den 07.08.2008:

Laufen: Ruhetag

Sonstiges: Kampfsporttraining

Freitag, den 08.08.2008:

Laufen: 40 min Dauerlauf

Sonstiges: Nix

Samstag, den 09.08.2008:

Laufen: 10 min Dauerlauf, 25 min schnell, 10 min Dauerlauf

Sonstiges: Kampfsporttraining

Sonntag, den 10.08.2008:

Laufen: 90 min Dauerlauf

Sonstiges: Nix

Soooo, der Plan für diese Woche wäre erstmal:

Montag, den 11.08.2008:

Laufen: Ruhetag

Sonstiges: Nix

Dienstag, den 12.08.2008:

Laufen: 15 min ein-/auslaufen, 3 x 20 min schnell

Sonstiges: Kampfsporttraining

Mittwoch, den 13.08.2008:

Laufen: 45 min Dauerlauf

Sonstiges: Personal Training ( Trainingsplan Krafttraining)

Donnerstag, den 14.08.2008:

Laufen: 45 min Dauerlauf, danach 3-5 Steigerungen

Sonstiges: Kampfsporttraining

Freitag, den 15.08.2008:

Laufen: 10 min Dauerlauf, 30 min schnell, 10 min Dauerlauf

Sonstiges: Nix

Samstag, den 16.08.2008:

Laufen: Ruhetag

Sonstiges: Kampfsporttraining

Sonntag, den 17.08.2008:

Laufen: 10 min Dauerlauf, 30 min schnell, 10 min Dauerlauf, danach 3-5 Steigerungen

Sonstiges: Nix

So, ab nächste Woche kommt dann noch das Krafttraining dazu. Ich will eigentlich diese Woche auch schon was machen, aber da ich noch keinen Plan habe........ mla sehen, vielleicht mache ich ja vorher schon was oder es kommt ab Mittwoch was dazu........

Gruß

Castor

[El Diabolo 6]

Da hast du ja schon sehr viel geschafft. Aber das weiter so durchzuziehen wird schwierig werden. Ich gib dir noch den Rat keine Routine aufkommen zu lassen und Abwechslung einzubringen. Wenn routine aufkommt wird es nämlich umso schwehrer. (Glaub mir, ich hab die Abnehmgeschichte erfolgreich hinter mir.)

[Shao 6454]

Wo wir grad bei Personal Training sind :

Lass dir einen Plan geben und kopier ihn, wir schauen den dann mal durch.

Und dazu gibs frei noch von mir den hier ;)

12 Reasons to fire your personal trainer

1. Your trainer is a poor match.

Training is a personality-driven business. More important than credentials, or even knowledge, the trainer's personality must be a good match with yours. The trainer's job is to be upbeat, positive and always in a good mood. Mood management is a hallmark of the true professional. If the two of you fight like a married couple, it's a poor match.

2. You're getting injured.

Even with the best personal trainers, an occasional injury is unavoidable, but when you have constant, nagging, recurrent injuries, your trainer isn't paying attention to proper form and technique.

3. No results or poor results.

Some clients have unrealistic expectations about what they can or cannot do; however, if you feel like you're on that treadmill-to-nowhere, never making progress with your weight loss or strength goals, then it's a good bet your trainer is incompetent. Which leads us to number 4...

4. No record-keeping.

For fat loss in particular, it's very important to document progress with anthropometric measurements and before/after photos. Skin folds and other measures of body composition are generally inaccurate but can sometimes be useful in gauging the general trend of fat loss progress. If your trainer isn't keeping precise records, including recording each workout, then he's simply lazy.

5. Not paying attention to your stated goals and needs.

Goals should be hammered out during the first meeting and everything should be made clear. If the trainer doesn't keep his agreement and starts to veer from the agreed-upon path, then it's time to say adios.

6. You're in a constant state of fatigue from your workouts.

Included here is frequent colds and other illness, constantly aching joints, especially a "heaviness" of the limbs. This means your trainer is driving you into the dreaded overtraining. Working out is meant to enhance your quality of life and make you feel better, not worse. This doesn't mean your goals don't require hard work--they do--but a good trainer knows the difference between under and over training and should be able to figure out the proper dose of exercise for you, if he's any good at all.

7. Using negative reinforcement.

Most people feel bad enough about themselves already and don't need anybody else to make them feel worse. Personal training is to help you feel good about yourself and enforce positive habits and positive self-image. Some clients may seem to respond well to being berating and insulting in a boot camp/drill instructor style, but in my experience, people who like this kind of training have a masochistic disorder, enjoying emotional beat downs. Words are powerful tools and affect the subconscious mind. Using negative techniques does nothing to promote health and healing. As a young trainer, I used to fall into this pattern because I thought it was cool and macho but later I realized it created more harm than good...for them and me.

8. Your trainer complains about his own personal issues on your time.

Your trainer is paid to be there for you. Part of that entails paying all of his attention to the details of your workout and supporting you in your optimal performance. There's no room for sharing personal gossip. If he's a constant complainer, run for the nearest exit! I've also heard trainers engage with their clients in a gab-fest and end up talking more than doing.

9. Your trainer is always late.

This is an indication he has no respect for you or your time. Subconsciously, he's not looking forward to seeing you and doing his job. When people are late for appointments, they're avoiding and procrastinating the meeting because they don't want to be there--this includes taking cell phone calls and texting during the workout. There are times these things are unavoidable, but anymore than very occasional is a waste of your money. Find someone who's in the moment with you.

10. Your trainer is a Don Juan.

There's an old saying, "you don't sh*t where you eat". These relationships rarely work out. There's undeniably sexual attraction when two people meet and it happens in every professional setting. Casual flirtation is harmless. Letting people know you find them attractive can be a great ego boost. But when your trainer is a known player around the gym, you may do better with someone with a better handle on who they really are. Maturity on this level is a good indicator of professional commitment. The energy should be going into your workout, not titillations.

11. He's letting you get away with murder--and you know it.

Sometimes trainers put clients through ridiculously easy workouts (they don't push you, permit sloppy form, stick you on aerobic equipment while they just talk to you) just to make some easy money. They don't progress you or design new programs. Or they switch up your program so frequently there are no meaningful gains made. They don't admonish you for diet infractions or missed workouts or touch on any seemingly unpleasant topics because they're interested only in your money, not you and your progress. A true fitness professional will call you on your bullsh!t because he's about earning the money he's paid.

12. Poor personal health and workout habits.

If your trainer shows up for your appointment looking like he slept in his clothes, sloppy and disheveled, it means he has no personal pride in his profession or appearance. The same goes for fat trainers. If your goal is weight loss, how can you expect someone else's help if they can't discipline their own eating? Another old saying in the coaching business: you can't take someone else where you haven't been.

Fatties in the weight-loss business are something to be avoided like the plague.

Before the flames arrive, let me clarify: I'm not talking about a power lifting coach or someone training strongmen. Being heavy and carrying extra body fat can be an advantage in these types of events. I'm talking about people who work with the general public where weight control and increased health are the primary goals. In my opinion, there's no place for fat trainers. If you're a fat trainer reading this, have some pride in your appearance, follow your own advice and get the weight off, otherwise you're in the wrong profession.

Further, I'd like to state that in over 36 years of working in the personal training business, I have violated many of these rules at one time or another...and I later regretted it. I've lost both clients and income and--worse--people's trust in me. Luckily, I'm a fast learner and corrected these mistakes and became a better trainer for it.