Training Tips > Fit4 - Scott Cameron, Award Winning Personal Trainer

I am looking for a Personal Trainer how do I find one?

There are numerous ways to find a Trainer, the most important thing is that you find one that specialises in the area of your needs. For example; if you are looking for a rehab program you wouldn’t join an outdoor bootcamp. Following is a list to follow.

1.They hold a current qualification and are registered with Fitness Australia
2.Ask friends if they train with a PT and if they have achieved the results they were after
3.Ask one of the PT’s clients what he/she is like
4.Is it close to where you work or live
5.Suitable facilities if you need to shower for work etc

What are the quickest ways to get results?

That depends on the results you are after as it needs to be specific to your goals.
Here are some tips.

Weight Loss:

70% of your results will come from your food intake, so look at what you are eating that will make the fastest change.
The other 30% comes from cardio and weight training. Running is one of the best ways due to the calorie burn during and after exercise.
Weight Training is important for your overall posture and structure, but if you can increase your lean muscle mass by 1kg it equates to 3kg of fat loss over a year

Cardiovascular:

This should be a combination of Duration/ Intensity and
Type of exercise with the aim of 4hours per week.
An ideal week
1-2 x 60-90mins low intensity (Walk, swim or Cycle)
2 x 45mins intervals (this can be on time or distance)
- For example- sprint up a hill and walk down, repeat 20 times
- For example- Run for 60sec and walk for 60 sec, gradually increasing the time you run.
1 x 20mins high intensity (running as fast and as hard as you can) followed by 20mins of steady work (brisk walk or cycle)

Different Exercises burn different amounts of calories, here is a chart

Use this chart to determine how many calories your burn doing different activities. If you own a heart rate monitor, it should also tell you how many calories you burned in your session. If weight loss is your goal, try to expend at least 600 calories per workout.

Exercise/Hour and Weight	70kg	80kg	90kg	100kg	110kg	120kg	130kg
Walk (light)	245	280	315	350	385	420	455
Walk (brisk) 6.5km/h	280	320	360	400	440	480	520
Slow jog 8km/h	560	640	720	800	880	960	1040
Jog 10km/h	805	920	1035	1150	1265	1380	1495
Swim laps	560	640	720	800	880	960	1040
Cycle 16-20km/h	420	480	540	600	660	720	780
Cycle 20-22km/h	700	800	900	1000	1100	1200	1300
Cycle class (high intensity)	735	840	945	1050	1155	1260	1365
Group fitness class (high energy)	490	560	630	700	770	840	910
Weights (light)	210	240	270	300	330	360	390
Weights (heavy)	420	480	540	600	660	720	780

Top 10 Training Tips

Consistency
Train with someone- this will help you to be accountable to each other and push each other
Variety- mix it up, keep the body guessing
70% of the change in the body will come from your food intake
Sweat more, add intensity to your workout
Make sure you are doing resistance training at least 1 x week.
Regular stretching
Put it in your diary as a priority and work around it
Find at least 30mins a day to do some form of exercise
Train for something, set yourself fitness challenge