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Online fitness training

The number one reason why people opt for online training is the affordability factor followed by flexibility in timing and workouts.

When it comes to training, some clients are limited by financial resources, choice, time and accessibility to a gym. In this scenario, what works best is online coaching since they pay a fraction of the price they would normally pay for personal training, and they have the choice of working out at home or in a gym (home workouts would require some basic equipment which clients don’t mind investing in as it is for their personal lifelong use). They also have the flexibility to choose a time that best suits their lifestyle and work commitments.

Although my personal training programs are normally written for an hour, there are times when a particular workout can be done in a shorter duration (for example circuit training which would last anywhere between 30- 40 minutes) depending on the individualized goals. So this is where online training comes into play and makes it all the more sustainable for the clients financially whilst keeping their motivation levels intact.

Another issue that I often encounter is the conflict of timings between the client’s schedule and mine. Hence, it often gets hard to fit in a client when the schedules don’t match, another reason where online training helps take care of these nuances.

  • 01

    Is online training for everyone?

    Online training, on the other hand is not everyone’s cup of tea. This option is best suited for those of you who are self-starters and do not consistently need someone to push you out of the house even on days you feel tired, lazy or demotivated, you just show up in the gym no matter how you feel.

    An online trainer in this case can provide a great source of encouragement, guidance and keep you accountable for your actions. This is again subjective to the trainer–trainee relationship where the client needs to set the pace of relationship be it checking in weekly or bi-weekly no matter how they feel. It must be a two-way communication channel as one cannot just sit back, not check in, not reach out for help and expect results right away. The online coach will only know your goals and how you would like to be held accountable to help you stay on track to reach those goals if and only if there you are vocal about it and there is consistency in following up week by week which paves way to build a lasting relationship through the process.

    If you are someone who is intrinsically motivated and have the willpower but just cannot seem to figure out where or how to get started and/ or is used to working out on your own and just looking for some online expertise to help formulate a plan, then my online training services would be your best choice. In some instances, this could also mean training under your dream mentor/coach living across continents and not having to settle for mediocre trainers in your city. These kind of clients will do well online as all they require is a customized workout and nutrition plan, require less supervision and would pursue to achieve their goals nevertheless.

  • 02

    Can clients do both personal and online training?

    I have had female personal training clients who had to switch their training online due to frequent travel commitments and some of them moving cities. In such cases, I usually offer the flexibility of choosing a combination of both online and in person training so that I ensure the client does not slack or get off track amidst their busy schedule. This is the beauty of the training services I provide as at the end of the day it is paramount that I seek to achieve my client’s goals, success and happiness!

  • 03

    What should clients do to reach their own goals? What do you expect from them?

    To make online training a great success, clients must be consistent in following up with me weekly or bi – weekly depending on their personal goals. Communication is key so if they have trouble following or understanding a certain plan, it would greatly benefit if they are vocal about it at the outset so that it does not hinder the progress and motivational levels along the way. This system facilitates a smooth process to keep a close track on my clients’ progress without having to send constant reminders to them and also this way the clients can be held accountable for their actions. If you want the most out of your online training program, then it’s imperative you set the pace of communication and building a great rapport with your coach. Persistence, having a little bit of motivation and willpower go a long way towards achieving personal growth and success.

  • 04

    Give examples of achievable results for people taking the online program. Is it possible to lose 2% body fat in two weeks? Or lose 1 pound in a week?

    The truth is, two pounds is not the maximum amount you can safely lose in a week. This is only a general recommendation and a reasonable benchmark for setting weekly goals. It is also sensible and realistic because it’s based on average or typical results.

    The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we must individualize the weekly guideline a bit by recommending a goal of 1-2 lbs. of fat loss per week or up to 1% of your total weight. If you weighed 150 lbs. that would be 1.5 lbs a week.

    A pound of fat equals 3,500 calories, which means, to lose 1 to 2 pounds per week, you need to burn off 500 to 1,000 calories more per day than you consume -- or between 3,500 and 7,000 calories per week.

    In my experience, a high protein, low carb approach in conjunction with resistance training and HIIT cardio can help maximize fat loss– both in terms of increasing the speed of fat loss whilst building some muscle and especially getting rid of that last bit of stubborn fat (normally around the hips). It helps with appetite control and ramps up the metabolism too. But always bear in mind that the faster fat loss occurs primarily as a result of the larger calorie deficit. This is easily achieved by cutting out the refined, starchy, processed and junk food and eating healthier and whole natural food which includes a good portion of fruits and vegetables.

    So all in all results only boil down to one specific math which is:

    Total calorie intake < total calorie burnt = caloric deficit = fat loss

  • 05

    What would you advise people who are planning to pursue online fitness training?

    Online training is best suited if you have some motivation to go to a gym and chase your goals. It would also help to have an understanding of basic exercises which would help steer clear of injuries especially in an environment where you cannot seek help.

If you’re interested in online fitness training with me, get in touch with me today.

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