Before I start, I have to confess that I have stolen aspects of this article from a good friend of mine who owns a very successful gym down South. However, I thought the content was so good I decided to use it for you guys but expand on the areas which I think are super important.

I’ve been in the fitness industry for longer than half my life at this stage. As part of my job I do a lot of travelling around the UK and as a result I train in many different gyms, clubs and studios and it never ceases to amaze me what some people actually do in the gym when left to their own devices. At Fitness HQ we deliver personal trainer courses throughout the country and the 5 rules which I live by in the gym, and are listed below, is something we always cover on our courses.

This might be one of the reasons why our students become some of the best personal trainers in the UK. #JustSaying!

#1 Lift Weights

This may sound daft to some of you, but the truth is that most clients who walk in the gym need to improve strength or build muscle in some way or form. Consider this: 74 year old Dave has joined the gym to improve the quality of life and to be able to complete daily tasks such as walking up the stairs and to be able to get out of the chair without using his hands – this requires building strength. Another scenario could be 22 year old Sarah who wants to tone up for her holiday – by increasing lean muscle mass (which is metabolically active tissue), Sarah will be able to burn fat quicker and also have more ‘definition’. Lifting weights is beneficial for everyone, not just bodybuilders!

#2 Sprint for Fat Loss

Cardiovascular training is important for health. Although I advocate prioritising weight training, cardiovascular fitness will improve health, the ability to recover quicker, improve circulation and also in the form of sprints it will help burn fat. Over the years I have had great results with clients when prioritising weight training and sprint training over steady state cardio.

#3 Eat Real Food

There are a number of weight loss, fat loss and toning supplements available now. However, none of these ‘diets’ or ‘supplements’ are sustainable for ever. As well as this, manufactured and processed supplements don’t replace the goodness of wholesome food – ever! So, eat food, eat good food, organic where possible but stay away from fad diets as in most cases you will rebound!

#4 Always Have A Plan

Never, ever go into the gym without a plan of action. If you are serious about getting into shape, dropping body fat, getting stronger or even improving your health – you need a plan. Quite often I see gym goers wandering around aimlessly in the gym and spending almost 2 hours doing what my clients would achieve in 20 minutes. By having a plan you can monitor intensity, monitor progress, ensure overload and most of all make the most of the limited time you have to train.

#5 Ask for Help

I always ask the students on our personal trainer courses ‘how many of you have personal trainers or coaches? Almost no one puts their hand up. There are a number of reasons why the best athletes, body builders, physique athletes, footballers and hockey players etc all have coaches and trainers…

• Accountability – this certainly keeps you on track
• Knowledge – no matter how much you think you know, you don’t know everything. Two heads are always better than one
• Reality – a coach’s job is to be honest and keep you grounded. Sometimes you may think you are stronger, bigger, faster and even leaner than you actually are
• Avoid boredom – as I mentioned earlier I have been in the fitness industry for a very long time. If I continued doing / following my own gym programmes I’d be extremely bored by now and almost certainly would have given up. Working with different coaches or personal trainers will give you fresh ideas, new programmes and helps keep it interesting. *As well as this, if you are a personal trainer, by training with other coaches or trainers you will pick up new methods, ideas and different ways of doing things with your own clients!

#Bonus Tip – Always Have Fun

If you enjoy training, if you enjoy going to your local bootcamp or if you even enjoy going out for a long walk – you will always be more inclined to do it. Keep training fun and it will never become a choir.

Thank you for taking the time to read this short article on my 5 (+ a bonus ;-)) rules to live by when training. Please share this with your networks and for more blogs please click here.