Australian personal trainer and bodybuilder Kris Porthill is based in Shanghai. Last year he was crowned Mr Universe, Mr World and Mr Australia and now he has joined forces with TALK to reveal his top training tips.

Recently I had a client run the Great Wall marathon. This had been her goal since we started training together. Initially elated by her accomplishment and personal achievement, she later found herself feeling a little aimless as to her next goal. This is a very common scenario. People work so hard for so long in order to achieve a specific goal, then suddenly it comes and goes and they are left thinking, “Now what?” When we have deadlines set it gives us a sense of purpose and urgency. Without them why do another rep or another set? Why go heavier?

The problem with a lot of recreational trainers is their intensity is not enough to achieve their goals. When training we either perform within our bodies comfortable abilities, or we try and do something it has never done before. The latter option forces the body to adapt to deal with this new demand. Then we respond by pushing even further and the body plays catch-up. Simple.

So how do we get that intensity? My client had the marathon. I had the Mr Universe title. What do you have? Goal setting is easy to do, but useless unless you believe in it. Ask yourself these series of questions. It really works.

1. What is your primary training goal? Is it weight loss or muscle gain?
2. Where do you want the fat to come off, or the muscle to go on? Be specific by choosing a couple key areas (eg butt and hips).
3. Why do you want the change? Be honest now. What is wrong with the way you look and feel now?
4. Is it a case of not feeling slim enough? If so, how does carrying this extra weight make you feel? How does it make you view yourself? Most people if answering openly enough will say they feel disappointed with themselves, some might say they feel as though they’re not good enough, or even that they feel unattractive or ugly. It sounds harsh but you need to understand the real pain behind the position you’re in in order to use it as motivation.

As humans we love pleasure and avoid pain. Exercise is pain, chocolate is pleasure. Being fit and looking great is pleasure, being fat and unattractive is pain. So we have to associate the long term pain of being fat with the brief pleasure of chocolate. The ultimate long term happiness of looking great should make exercise feel worth it.

Now you need to know when you want to achieve this by. Mark a date on the calendar. Reward yourself with a piece of clothing you have to fit into by a certain time. Or even a warm holiday destination to show off the results. Now ask yourself, how will you feel when you try on that dress or walk down that beach and you turn heads and hear people complimenting you? It’s safe to say, it will feel pretty good. 

Next time you’re on the treadmill walking or jogging at your usual pace, think about that dress, that beach, that body. Press the incline button and up the speed a little. Bring up your intensity. Add another plate to the weight machine, grab the heavier dumbells. Our body won’t change unless we make it feel it needs to.

To contact Kris with your questions, or for more information about personal training in Shanghai, email: [email protected]