Alexandre Vallot (28) is a French coach in Paris. He has been coaching for 6 years now. From pro athletes to regular folks trying to simply stay in shape, he likes to train anyone with a purpose and a desire to progress in their fitness journey. He does not only want his clients to be motivated while he coaches them, but he wants them to create a mindset that they will carry forever.
Today we go down the list of 5 important factors to consider when you want to get back in a training routine after a long break: your nutrition, your training plan, your routine, your relationships, and the goals that you have.
1 – Back to eating healthy
Weight is not the number one indicator of your fitness level and you should not stress about it too much unless you compete in a sport with weight classes. However, weight can be a way to measure your eating habits, which can tell if you have been eating less or more. Therefore, keeping an eye on your weight can be beneficial. Being inactive for a long time can lead to some unwanted weight gains.
What is your tip for people going back into training regarding their eating habits?
ALEX – First of all, it really depends who you are talking to. If we are talking about an experienced person, it is “easier” to have a strict approach. Usually the person knows what it takes, and you can be stricter for the first couple of weeks in order to really get back to the shape you want.
However, if you are talking about an unexperienced fitness enthusiast, you cannot cut back too fast. You need to take steps, otherwise it will not last. I like to not use the word “diet” as it sounds scary to most people, and just talk about making small adjustments day after day. First cut the extra drinks, then dial back on the snacks, add some veggies etc. But if you cut too much too fast, you risk ending up in this “new year resolutions” type of vibe, where goals vanish after a month.
2 – Finally training again
No matter the reason, not being able to train for awhile is going to have effects on your body and your mind. Some people will feel (too) excited about going back to the gym and may risk injuries. Some people may have lost the motivation and will find it hard to go back. For all those cases, how do you get back into training mode?
ALEX – You should not imagine going back to the gym as the perfect scenario where you are motivated, you are stress-free, you perform the same… Things have changed ! However, one thing that has not changed is how beneficial “moving” is for your body. Whether it is 10, 30 or 50 minutes, moving at least twice a week will do wonders. Your motivation will come back slowly but surely and seeing your body change and adapt is the best boost you can hope for.
However, do not try to do too much or too complicated too soon. Same as the nutrition part, take steps towards coming back to your routine. Those steps can include a training partner or a coach! This is the best way to stay motivated as you are now accountable to someone else. If you are a Compex user, use the Compex app to plan your training sessions, share your results with your friends and see your progress.
3 – Going back to a routine?
Lots of people have a fitness routine. You train around the same time of the day, you eat at the same hours, you sleep about the same amount every night etc. When that has been broken for a while, people may be lost when it is training-time again! How do you help people get back to their routine?
ALEX – You need to realize that in this situation, time is your best friend. Getting back slowly but surely is the best recipe to a successful come-back. You should also be open to changes in your fitness routine, and not desperately want it to be the same as before. Adding new movements and training methods can do wonders to your body. So why not start by trying something new? Bodyweight workouts, yoga, Compex-Training… You used to be a gym-rat that loves pumping weights? Try new sports and workout methods, your body will love it.
4 – The influence of your close friends
The fourth point may be left aside by a lot of people but is more important than we think. The influence that our friends and family have on our choices in life is huge. You cannot stop talking to people just because they do not motivate you, so how do you deal with your closest relationships when it comes to your motivation to be healthy?
ALEX – Like you said, you cannot stop talking to people just because they do not agree with you, otherwise you will not keep many friends! There are two different types of people in my opinion. First is the closest friends, then you have the people around you that are the closest to your training habits. Your friends might be party-people and maybe you get invited to diners often. However, the most important is: where do you train? Do you have a coach? Are these friends also training buddies? Having friends to party-with is not an issue, as long as you have a fitness circle to stay right on track with your goals. Once again, it is all about balance
5 – Defining your goals
Setting goals can be challenging. The way you write down a goal can instantly tell whether you will be successful or not. We hear often people say, “I want to be stronger” or, “I want to lose fat”. These statements are never to be fulfilled. The reason is: they cannot be measured. 1kg of fat lost will not make you happy. However, you still “lost weight” and according to your goal, you are successful. But we all know this is not how you will be happy. How do you help people set goals the best way possible?
ALEX – For me, the first step is defining who do you want to become. Do you want to be a professional athlete, do you want to be a fit mum, do you want to look good at the beach… These are all different approaches. When you have defined that, you can create a ten-step plan towards your goal. These steps must be small challenges, attainable, measurable, and realistic. For example, your first step could be “Eat three whole fruits per day this week”, or “Exercise 20 minutes, three times this week”. These steps are measurable and realistic, they will open the path to success in your fitness journey. I know it sounds all Instagram-ish but setting goals measurable and realistic goals is the number one key to success.
Compex sat down with French Personal Trainer, Mevenig Rio, to discuss his experiences with Compex and how it can aid your training routine.
I work in a gym, but also at home. My clientele is varied and interested in everything from health, returning to sports, aesthetics, self confidence, and weight loss, to more specific objectives related to weight training, running, cycling, and preparing for police or fireman contests.
I began using Compex® in my own workouts to improve recovery. Once I had discovered its other features I used it for pain management, massage, and physical preparation. Then I used it with my clients in their personal training sessions, which gave them added value and improved my coaching.
I use Compex® a lot in combined sessions; I combine voluntary exercises with Compex contraction to boost and energize my sessions and get results more quickly, and with both beginners and experienced athletes. It is the choice of the exercise associated with Compex® that will enable maximum muscle fibres, optimized training and help achieve better results.
In terms of results for my clients, I have noticed a real gain in recovery, which is faster and allows for better quality sessions. In the treatment of muscle and tendinitis, Compex® relieves pain and promotes healing. On the physical preparation of runners or cyclists I have also seen real progress in terms of gaining strength while keeping the muscle mass gain. Gain in muscle tone is also much faster for users looking to lose weight or tone up.
Compex® boosts and optimizes its sessions by targeting a specific work goal. Thanks to the good recovery it enables, it makes it easier to chain drives and prevent injuries. Best of all, Compex® allows you to complete your training and planning at home, meaning you can reach your goals much faster.
Compex sits down with Spanish Personal Trainer, David Navarro.
It seems that muscle stim has suddenly become fashionable, but the reality is that high level athletes and physiotherapists have been using Compex® for long enough to be able to attest to its success.
Compex® is not a fad, it is a reality taken to the highest level. It enables users to recover and improve their muscle condition, muscle gain, movement, and quality of life, be it in sport or during their daily life challenges.
As a personal trainer, I believe Compex® is best used to train for specific goals. My clients must trust that I am fully committed to helping them reach their goals, and I must be able to trust my tools.
When explaining the training process to my clients, I make sure they understand that without the high-end technology of Compex®, certain goals will take a lot longer to achieve, and in some cases may be impossible.
While I’ve used the Compex® Fit 5.0 to achieve a lot of different results, I find it most effective in helping my clients compensate their weaker muscle groups, and to strengthen and recover muscle structures compromised during sport or daily activities.
One such client is Sara Lobla, a wedding photographer who suffers from back, shoulder and knee pain due to the physical demands of her job. When Sara is preparing for a wedding, I can take these demands into account when planning her training routine with Compex®. This helps me to know exactly what programmes to use during her training sessions.
And just as athletes have down time, so Sara has periods with less work. This gives me a window to really focus on muscle training to give her more strength and resistance, allowing her to focus on her job.
Working with 2 channels simplifies any type of workout and lets me focus on individual muscle groups without the need to deactivate additional channels that would be present on other devices.
Sara has now successfully relieved her back, shoulder, and knee pain. Besides using the Compex® Fit 5.0 to improve her muscle condition, helping her to keep taking impressive photos, we also use this device to help her get in shape and tone her buttocks and abs.
Ultimately, nothing escapes from the Compex® Fit 5.0!
Patricia Soave, our expert trainer in Compex, will help you to get visible results the same way she does for her customers.
In order to get the best out of her programmes, you have to follow 3 basic rules:
1. Regularity => A muscle that is not stimulated regularly will not adapt. You have to train minimum 3 times a week by muscle group for 4 to 6 weeks in order to get visible results.
2. Intensity => To the maximum bearable intensity in order to stimulate as many muscle fibres as possible. At the beginning, the contractions might surprise you and you may ache in the days following. This is normal, because EMS will enable you to develop an important quantity of muscle fibres, more than during a normal bodybuilding training session.
3. Combination of proposed exercises during contraction phase => Will enable you to shorten your training sessions with maximum efficiency, without putting any strain on your joints, but with heavier loads. The strength of EMS combined with voluntary contractions will multiply the benefits of your session. You will get a real muscular benefit!
Director of Vertigo Diffusion and of Wellness Attitude based in Lausanne (Switzerland). Trainer at the Sports Department of Lausanne University since 1993 where she has trained more than 1500 fitness coaches. Personal trainer since 1995.
As International Gymstick Master, Presenter, Lecturer and Judge, she has been invited to more than 20 countries and collaborates with prestigious companies.