Guide

How to Become a Personal Trainer – Gym Training Courses & Certifications

As a personal trainer and a coach to awesome bodies, you are well aware of the concepts of fitness and nutrition. Not only are you passionate about staying fit, but help others achieve their health goals, be it weight loss, muscle gain or just becoming healthier. As a fitness expert, your task involves a great deal of passion and knowledge, as you have to build enviable bodies. This involves a fair deal of personalization because the bodies are different and so are their responses to an exercise regime. What works for one may not for another? Your success is measured in the swell of the biceps and the reduced waist size of your clients, who are the moving certificates of your hard work. After all this, should you go for personal trainer certifications, crosses your mind? Actually, yes, because the industry per se is still unregulated and personal training courses are leading the change in this segment. Moreover, getting gym training certifications will add to your reputation and earnings.

Deciding the right institute for gym certification involves three aspects:

  • Course fee
  • Duration
  • Subject-Matter of the course

If you are just stepping into the world of fitness training, you should choose an entry-level or beginners’ course so that you become well-versed with the basic information regarding anatomy and nutrition and further advance your skills with international certifications.

HOW TO GET INTERNATIONAL FITNESS TRAINING COURSES IN INDIA

If you want to be different as a trainer accrediting your skill is the first step. Know in-depth about the international fitness training programs that you can do from India and the value it is going to add to your skill. Read more about the top 3 popular certification programs and their features, benefits, course-content and duration.

1) American Council on Exercise

The ACE program is rooted in science-based research from ACE, the world’s largest nonprofit health and fitness certification program. The course content is accredited by NCCA (National Commission for Certifying Agencies) which lends it a third party, impartial validation. ACE offers the following courses

  •  Personal Trainer
  • Group Fitness Instructor
  • Health Coach
  • Medical Exercise Specialist

Essential Qualifications:

1.    18 years or older.
2.    A minimum educational qualification of a high school diploma.
3.    Hands-on CPR and AED (automatic external defibrillator) certification, at the time of writing.
4.    In India ACE conducts exams in multiple centres, both metros, and non-metros.
5.    Visit the ACE website to figure out the location.
6.    You need to register 10 days prior to the exam.
7.    Once you have chosen the location, log in or enrol (first timers). In Indian address, you need to skip the address check to proceed further.
8.    ACE is particular about verifying the authenticity of the trainer taking the exam. Therefore your name filled in the form should exactly match with a government-issued photo Id (Aadhar/Pan/Voter id/Passport/Driving License).
9.    You can choose the type of exam from Personal Trainer/Group Fitness Exam category.

The ACE Personal Trainer Manual and Group Fitness Instructor Program train fitness professionals to work in one-on-one and small groups. Developed and written by the top experts of the industry it covers. everything from anatomy to training techniques.  Special attention has been given to injury prevention, emergency techniques and legal issues confronting today’s fitness professionals.

2) ACE Personal Trainer Program

Duration: 3 Months (Twice a Week)

  • Fees: Rs. 28,090 (Course Material+ Practical+ Access to the ACE Resource Centre)
  • Exam Fees: Rs. 23,595
  • Book Fees: Rs. 18,563
  • Online Exam Fees: Rs.  26,965

3) ACE Group Fitness Instructor

Duration: 3 Months (Twice a Week)

  • Fees: Rs. 28, 090
  • Book Fees: Rs. 18,563
  • Exam Fees:  Rs. 16,854
  • Online Exam Fees Rs. 26,965

ACE requires recertification every two years because of fitness evolves. For recertification, gym instructors need 20 CECs, where each CEC (Continuing Education Credits) is equal to one hour of training. ACE offers online courses, in-person workshops, a number of speciality certifications, and the ACE symposium, a large conference that’s held every year for ACE personal trainers.

Note: Kindly note that these fees are indicative and can vary depending on certain factors. You can contact the concerned authority for further clarification and precise details.

4) ACSM

American Council of Sports Medicine is accredited by NCCA with more than 50,000 members and certified professionals from the globe. Representing 70 occupations within the sports medicine field, ACSM is the only organization that offers a 360-degree view of the profession.

The ACSM offers three books: ACSM’s Resources for Personal Trainers, ACSM’s Guidelines for Exercise Testing and Prescription, and ACSM’s Certification Review.

In India, Delhi based Classic Fitness conducts offline preparatory classes for ACSM certification. The classes have both theory and practical sessions which give hands-on knowledge and experience for posture, exercise analysis, taking blood pressure and assessing fitness. If you are an existing Classic Fitness student you get a discount on workshops. Those wanting to update their knowledge will have access to lectures/ exam review classes anytime.
Mumbai-based Exercise Science Academy provides learning material online. At the end of the course, an online exam is conducted.
On clearing the exam the institute awards

  • Official ACSM course participation certificate
  • Exercise Science Academy’s course passing certificate

Fees: 

  • ACSM Certified Personal Trainer Course: Rs. 36,000 + service tax
  • For the ACSM Health and Fitness Specialists course: Rs. 20,000 + service tax (exam voucher separate)

Note: Kindly note that the fee structure can vary depending on various factors. Contact the concerned authority to get a clear picture.

5) ISSA

International Sports Sciences Academy (ISSA) is accredited by the Distance Education and Training Council. For Indian fitness representatives, Gayo Fitness Academy is the sole representative of ISSA.

For fitness professionals who want to distinguish themselves, ISSA has created Master Trainer Certification Program that combines

  • Personal Trainer Certification,
  • Fitness Nutrition Certification,
  • Fitness / Exercise Therapy Certification,
  • Senior Fitness Certification,
  • Youth Fitness Certification, and
  • Strength and Conditioning Certification

 Post the successful completion of the program, the trainer is able to design and implement an exercise program based on an individual’s specific situation, preexisting conditions and goal.
Duration: 6 quarters (1.5 years)
Fees: Rs. 2,13, 210

CERTIFICATIONS FOR PERSONAL TRAINERS

1) GOLD’S GYM

The Gold’s Gym Fitness Institute GGFI is India’s first International Fitness Management Institute. It offers certificate courses in Fitness Management, Personal Training and Spinning Instructing for personal trainers and gym instructors.

The 3-month long gym training program is your passport to enter the world of fitness. It is monitored by qualified and experienced personnel at Gold’s Gym and invites fitness celebrities to deliver lectures. It covers a range of subjects to comprehensively address and ensures the best international brand practices in India.

  • Duration:  3 Months
  • Fees: On Request

2) K11 ACADEMY OF FITNESS SCIENCES

Founded in 2003, K11 Academy of Fitness Sciences by Kaizzad Capadia is a prestigious fitness training and education institution which is at forefront of up-skilling & certifying all those who desire a career in the fitness industry as – Personal Trainers (PT), Personal Trainer for Special Population, Fitness Counselors, and Sports Nutritionist.

The academy’s learning centres are fully equipped with classes for theory, a fully operational gym floor for practical training, a highly trained faculty and visiting faculties for technical subjects and a hostel for outstation students. The courses & course manuals are conducted & curated in regional languages like – Hindi & Marathi other than English with its centres located across Mumbai, Pune, Delhi, and Kolkata with proposed centres in Ahmedabad, Guwahati, and Hyderabad.

Courses Offered:

  • Personal Trainer (PT)
    Duration: 5 months
  • Personal Trainer for Special Populations
    Duration: 4 months
  • Sports/Performance Nutrition
    Duration: 5 months
  • Master Trainer
    Duration: 8 months
  • Club management
    Duration: 4 months

Fee Structure: On Request

https://connect.healthkart.com/sites/default/files/k11.jpg

3) K11 Exclusive Features

K11 is the ONLY Fitness Academy to be Partners with the National Skill Development Corporation (N.S.D.C), a Skill Development Program initiated by the Ministry of Skill Development & Entrepreneurship (M.S.D.E)

  • K11 is the ONLY Fitness Academy to be Assured for Quality by PEARSON (UK). Thus, all courses taught by the K11 Academy of Fitness Sciences are PEARSON ASSURED
  • K11 is the ONLY Fitness Academy in India to have a fully integrated study centre with well-equipped classrooms for theory lectures & A state-of-the-art gym floor for practical training
  • K11 is the ONLY Fitness Academy in India to stand by a 100% Placement Assistance for its Certificate Holders
  • K11 is the ONLY Fitness Academy in India with a presence across 4 cities & 3 states. With NSDC Funding, K11 Academy of Fitness Sciences will soon be PAN INDIA
  • K11 is the ONLY Fitness Academy in India to have courses fully and professionally translated into vernacular mediums
  • K11 is the ONLY Fitness Academy in India to have a Triple Assessment System through its Theory, Practical and Viva exams
  • K11 is the ONLY Fitness Academy in India to have copyrighted in-depth study material as part of its comprehensive syllabus
  • K11 is the ONLY Fitness Academy in India which lets its students stay abreast of ongoing developments in the field of Exercise Science by opting to re-attend theory lectures as many times they wish to – AT NO ADDED COST
  • K11 is the ONLY Fitness Academy in India to have a dedicated HR Department and Student Support Cell for all K11 Certified Students

4) BFY Sports & Fitness

Founded by Rajeev Goenka, BFY is India’s premier health & Fitness Training & Education Organisation since 1999. BFY Sports & Fitness offers Personal Trainer Certification and Group Fitness Instructor Courses. As compared to international certifications BFY personal trainer courses cover a similar curriculum at a lower cost. Moreover, the institute also offers an option of learning through correspondence.

  • Fee: 24,720
  • Duration: 3 months (twice a week class)
  • Correspondence Course Fee: 15,730

As a personal trainer, you have flexible work hours and you do what you enjoy. Get certified because it enhances your skills and increases your potential for growth.

Ultimate guide to Keto- Understanding ketosis

What is a keto diet? Keto or ketosis is a process of your body using fat as fuel for energy, rather than carbohydrates. To understand everything about keto we also need to understand that the body primarily uses carbohydrates as energy or fuel. Once you shut those down, the body then starts using fats and produces ketones. Once your body is producing ketones, this means that now your body will be using fat as energy rather than carbs.

Thus, a beginners guide to ketosis would state the keto diet as a high-fat, moderate protein and extremely low carb diet. What? You can burn fat by eating fat? Yes you can, but not the ghee you put on your paratha’s. Healthy fats that help you attain good cholesterol.

But how is this even possible? Well the body actually prefers to use glucose i.e. glycogen for fuel. That essentially means that your body will use carbs first and fat later. Eating carbs also increases insulin which promotes fat storage. Essentially by taking a high fat, low carb approach, you are coaxing the body to now use fats as your primary source. The results? Effective fat burning.

This is a little tricky because your body needs to be in a state of ‘ketosis’ for it to start burning fat. Ketosis diets only work when the body is carb depleted so this is how you get to ketosis:

  • Calculate your calories and get your BMR (Basal Metabolic Rate)
  • Reduce this by 100-200 if you want to cut fat. A bodybuilding keto diet is also used for bulking and since keto has a muscle sparing effect, even if you cut calories you will lose negligible muscle
  • Once you have calculated your calories use a 60-35-5 ratio. Yes that means, if my BMR is 2000 then 65% of my calories is fat, i.e. 1300 calories. Similarly do the same for protein and carbs with the given percentages by using a macronutrient calculator. A ketogenic diet plan means that you need to use sources like paneer which have 20g of fat and protein per 100g or olive oil which have 100g of fat per 100g. Use your daily allowance and stick to this.
  • In the intial phase of keto, you will tend to feel lethargic due to the carbs not being present in your body. Don’t worry, that’s the body adapting to your new diet. Soon enough use a keto stick to determine whether you are in ketosis or not. Refer to the graph below to understand what the healthy rate of ketosis means. Once you have achieved your goal, indulge in a cheat meal that is high in carbs to drive nutrients to muscle and increase the leptin in your body which will further still reduce the fat!

The benefits of a ketogenic diet are several. From a physique perspective, the ketogenic diet can reduce your body fat, put more muscle on you and even a better body composition at the end of the diet. While there are certain muscle building foods that are prohibited on the keto diet, by understanding the nuances of this diet, you will be able to reduce your body fat percentage naturally without any anabolic help. Further studies have mentioned that ketones can actually help fight against cancer.  Ketosis is a fantastic option to people who are looking to lead a healthy lifestyle since many people feel low carbs will interfere with your hormones detrimentally. Is keto diet healthy? I surely think so. That being said keto side effects are surely present. Any low carb diet will give you a bad mood, fatigue, dizziness and even muscle cramps and headaches. Make sure you consult your doctor or physician before starting this diet.

Supplements, while they are not the answer for everything, are indeed helpful for ketosis. The following supplements are recommended for ketosis:

BCAA– A branch chain amino acid will help preserve muscle during your intense training session

Glutamine– Will help you recover faster after a workout

Creatine– Will give you explosive strength in the gym

HOW HARD GAINERS CAN BUILD MUSCLE

For someone struggling with weight loss, the ectomorph body type is a dream. Blessed with small bone size, long limbs, ectomorphs scarcely put on weight, as they have a super-efficient metabolism that burns extra calories without a fuss. However, there is a twist in the story when the ectomorphs try to pack on muscles, as their metabolism works against them now. Whereas mesomorphs breeze through muscle gain and endomorphs get successful in bulking up, if they plan it right, ectomorphs struggle at each step. No wonder, they are called hard gainers. Should they give up the pursuit of muscles? Of course not, MuscleBlaze has a plan in place which will help ectomorphs make friends with their active metabolism to build muscles.

1.   Recruit progressive overload to build muscles.

Defining progressive overload in the words of Henry Ford, “If you always do what you’ve always done, you’ll always get what you’ve always got.” Progressive overload challenges muscle fibers to grow gradually so that it adapts to the exposed stress, recovers from the effect and grows stronger. When the muscles grow bigger and firmer, they are challenged with increased weights during the resistance training. The keyword here is gradual. The whole process works to adapt the body to the challenges rather than pushing it through the heaviest set in one go because then the body will be unable to adapt.

2.   Train with heavier weights

You should keep your reps in the range of 5-10. To build muscles, you’ve to tackle heavier weights eventually, but it has to be done gradually. Ectomorphs need to go slow because if they are pushed with heavy weights right from the start, their body will not adapt to the stress accordingly.  Hence they need to start with lower weights but more volume. This will enable their body to grow in the muscle size. As their body adapts, they can move to heavier weights.  For them the rep range remains 5-10, but not the stocky sets of 5-5-5 or 10-10-10 rather, pyramid style, 8-5-3 so that you don’t overwork your muscles.

3.   Do compound lifts.

Isolation exercises, like dumbbell curls engage muscles in silos, but compound lifts involve the use of more than one major muscle group at a time. Usually a compound exercise recruits a larger muscle group primarily and smaller muscle groups secondarily during lifts. Since bigger muscles are involved, it boosts production of testosterone hormone. The best exercises for you are squats, deadlifts, pull ups, dips, rows, bench press.

4.   Avoid cardio.

Cardio is to enhance fat burn, but the ectomorphs need not worry about it, because it’s least of their concern.

5.   Rest longer

Ectomorphs need to rest longer during their training sets. They need to aim at 2-5 minutes of rest to allow their nervous system to recover from the stress of training. Moreover, resting longer with lower reps maximizes the supply of testosterone, the muscle building hormone in the blood stream for bigger muscles.

6.   Get in a calorie surplus.

While the workout is just one aspect of building muscles, nutrition is another more significant aspect. A diet error takes you two steps backward in muscle building. Primarily, to build either muscle mass or to gain fat, you need to have extra calories over and above your regular needs. Ideally, 500 calories and above is a good target. In a week it will result in a pound (0.453g) of weight gain, but the problem with most ectomorphs is that their superfast metabolism will burn this surplus quickly.

7.   Drink your calories.

This is the quickest route to get a healthy dose of carbs, proteins, and fats in a day without going overboard on food. Also, it provides you with measured calories, so you know exactly, how much extra you are having in a day.

8.   Emphasize your protein intake.

The science is simple. Your muscle tissues are composed of protein and you need to get in a positive nitrogen balance to fuel your muscle growth. Try to get 1.3 to 1.5 g of protein per pound of body weight. If you find that your muscle growth is still stunted, increase the amount to 1.75 g per pound of body weight. Get your caloric surplus from Mass Gainer XXL which is the ideal mass gainer supplement if you’re looking for an additional caloric surplus.

9.   Get ample carbohydrates to build muscles faster.

Daily consume 60 to 80 grams of complex carbohydrates in every meal. You should understand that adding fast food, processed food as sources of carbohydrates would not be the correct idea.  You can get a healthy option by choosing low-glycemic, high-fiber carbohydrates instead of moving towards junk food.  Good sources of muscle building carbohydrates are beans, oatmeal, potatoes, pasta, barley, whole-grains. Carbohydrates not only provide you energy but also pump your muscles, somewhat similar to creatine.

10.   Get good fats.

It’s critical to maintain your testosterone levels. Aim to get a good helping of saturated, monounsaturated and polyunsaturated fats to fuel your muscle growth.

Armed with these tips, ectomorphs can supercharge their muscle growth.