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Are you opposed to online training? Because online trainers or app-based programs can cost way less and still offering accountability and customized plans. However, if you absolutely need the human touch I guess you're going to have to pay that extra bit. I don't know how much they cost but I've been using the app BetterMe and loooove it.
Online training is a great option and should be more affordable than a traditional trainer. But honestly, since so much of weight loss comes down to diet, it's worth educating yourself on the nutritional side of things too. You can use a TDEE and macronutrient calculator to figure out how much and what you should be eating a day nutritionally, then use a tool like Myfitnesspal to translate that into real foods. It takes a little time to get familiar with it, but I think that time is a better investment than $200 a month to a personal trainer.
Apologies in advance for the long post, but um hoping my personal experience will help! I’m 33, I’ll be 34 next month and I have two kids. I lift 5 days a week and have been consistently weight training since 02/27/2023. I’ve done a few cuts, one bulk, and now I’m cutting again. I don’t have a coach or trainer, but I have a Fitbit I use to primarily track my steps and sleep. I use MyFitnessPal to track my macros and calories. If you’re trying to lose weight, I recommend using a TDEE calculator to calculate your maintenance calories at your current weight.
I currently weigh 177 pounds. I’m keeping my calories around 1800-1900— this is more than what the TDEE calculator has for my maintenance calories. BUT I am getting 10k steps a day plus doing compound lifts 5 days a weeks. On most days, my calorie deficit is between 200-500 calories. I’m not losing a pound plus per week on purpose right now because I’m trying to maintain the muscle mass and strength I’ve built the last 2 years.
When I was bulking, I played around with my diet a lot to try to figure out what really fuels my body efficiently. There was a period of time where I was eating a lot of bread/pasta as my main carb source. I was tracking my weight daily when I did this—what I noticed when I swapped out rice/only a little bread for all bread/pasta, my weight went up faster than the amount of calories I was consuming. I gained about 5 pounds in 2 days. During that time, I could not drink my normal gallon of water and felt hungrier than normal.
When I cut out gluten, I dropped 5 pounds in a week while I was still bulking.
Moral of the story, while calories matter when you’re trying to lose weight, there can be food issues that will make it seem like you’re not losing weight. If you’re truly eating in a deficit consistently for a few weeks and the scale isn’t going down, it could be helpful to figure out else is stalling you from a diet perspective—that part of the fitness journey is very individual and why there’s no “one size fits all” diet.
I wish there was a way for people to get allergy/food sensitivity testing done at a reasonable price when people are starting out their fitness/weight loss journey. I think that would help people stick to healthier eating patterns if they know ahead of time what foods cause them inflammation/cause them to retain water. For me, it was gluten 😩.
I would think that for $200-300/month, you might find group training sessions which could be just as beneficial as personal training. I'm kind of opposed to online training or training apps because I need the accountability that a real life trainer can bring. I don't know anything in Philly but I'd definitely go in-person if you can