Browsing: Personal Training

What Size Kettlebells Should I Buy?

You never want to start off with a weight that is too heavy. This is the number one problem with many of today's lifters today no matter what equipment they choose to use. Especially with the beauty of kettlebells where users can use momentum to sling heavy weights. But do not get drawn into the temptation of starting off too heavy. I always want to emphasize on starting with lower weights with 100% perfect form. The advantages of perfect form are endless. It advances injuries, builds stabilizing and secondary muscles, and engages muscle growth in a balanced way. Plus you can always graduate to heavier weights later.

What factors to consider when choosing your weight? What is your body weight? What is your current fitness level ?? What are your workout goals? Have you used kettlebells before? Are you working out by yourself or with a partner? Are you looking to do explosion exercises? Who will be using these kettlebells? How old are you? All these questions should be asked when deciding on the weight and number of kettlebells you should buy.

Now with that said, you obviously want the optimal weight to give you the best workout and push your body. The general suggested weight from most reliable sources say men should start off with a 35lb (16kg) and women should start out with 18lb (8kg). However this does not take into account weight class or experience. Nor does this take into account the primary types of exercises expected to be performed or level of intensity. And if you are like me, I love using multiple sized weights for all my workouts.

Beginning average size males (190lbs) who are newer to fitness or kettlebell exercises should go with a 25lb kettlebell for explosion and higher rep speed and a 35lb kettlebell to really focus on muscle hypertrophy (muscle gains). Again this is not the word of God, so feel free to adjust this to your comfort. Just make sure you have your heart rate up, feel sore after a workout, and are under control of your form during your workout.

Beginning average sized females (150lbs) who are newer to fitness or kettlebell exercises should go with a 12lb kettlebell and a 18lb kettlebell. Females are a bit harder to predict since there tend to be such a wide variety of body shapes and sizes. The typical female is looking for more muscle tone and cardio workout. If these are your goals, definitely stick to the lower weight ranges that allow to pump out high quantity high quality reps.

Bodybuilders obviously want the higher weight range such as 35lb – 75 lb kettlebells. A great indicator for weight range would be to look at your go to dumbbell weights. And if you are looking to really take your fitness serious you should consider buying 3-5 different weights so you can really push your body in a variety of ranges and speeds.

Elderly or well seasoned kettlebell enthusiasts really want to go on the light side of the spectrum. Assuming your goals are to just keep your muscles healthy and active and you are not planning on entering any. Universe competitions anytime soon. No matter your gender, start on the introduction sizes of 5lb – 15lb kettlebells.

How many should I buy? Ideally you would have a full rack, but unless you are willing to drop a few thousand dollars this is not going to be the best financial decision for you. I always recommend having at least 2 sizes. One weight should be on the lighter side for higher rep sets, and one should be on the heavier side for low rep sets. This should satisfy the majority of fitness programs and body types out there. Studies have shown that mixing weight size and number of reps can lead to the best muscle growth possible. So you do not want to have just one kettlebell around. Many professional level workout regimens have “hard” days and “easy” days. Having a couple of kettlebell weights laying around help keep your workout consistent. Also keep in mind that if you have a workout partner, make sure neither one of you is compromising for the other just to only to have to buy one kettlebell. These are investments for your future self!

So what is the ultimate answer? Well there is none really. There are a lot of factors to consider. Each person and their goals are different. Just remember to keep form a priority and to start off with just a couple different sizes as you continue to grow.

{ Comments are closed }

What Are the Differences Between Competition and Standard Style Kettlebells?

This is one of the most popular questions asked when first buying your first kettlebell set. Even if you are only buying 1 or 2 at a time, you do not want to get invested in the wrong style of kettlebell and figure out that you needed a different style.

Competition kettlebells are always the same bell size. This also includes the same flatness of the base. Your 15lb kettlebell will look the exact same as your 70lb kettlebell (excluding color). The reason for this is because when you are moving up in weight you want to make sure you have the exact same form throughout all your exercises, no matter which weight you use. Having the same size kettlebell allows for traveling kettlebell lifting competitors to have a standardized industry so they can use the provided equipment. This allows everyone to use the same size kettlebell and no one having an unfair advantage * cough Tom Brady cough *. Competitors do not have to lug 300lbs in their carry on now!

Now because of this, some smaller competition kettlebell weights will have hollow spaces inside the bell part. Do not worry though, I have never heard about anyone dropping their weight hard enough to actually crack the bell. Another small difference is that competition kettlebells tend to have smaller handles in terms of diameter. And again, across most weights the handles will generally be the same. This can be a nice feature for small hands or people will exceptionally poor grip strength. The handles on competition kettlebells are also very consistent. As you can see in the picture, they have a flat squarish handle. Competition kettlebells usually cost more per lb than standard cast iron kettlebells.

If you are interested in competition or heavy body building, you might want to consider competition style kettlebells. Using a consistent size will help keep your form and technique clean while giving you the ability to move up in size with ease.

Standard kettlebells are what 95% of the population pictures in their head when they think of kettlebells. Unlike competition kettlebells, they vary in size. The heavier they get, the bigger the size. Many cast iron kettlebells are dipped in vinyl or rubber to protect floors, last longer, and look pretty.

The handle diameters increase in size as you move up in weight. This can help you increase grip strength as you move up in size. Almost every manufacturer these days use more rounded shaped handles. This is so lifters can easily slide two hands inside comfortably in for double handed exercises. The majority of kettlebell enthusiasts will want to use standard kettlebells for the versatility to use them in almost any exercise.

The majority of people will want to use standard size kettlebells. They cost less and provide the same if not better workout. They smaller size allows for more agility workouts and you can bring the weight closer to your body ..

Hopefully you learned something new today. If you are interested in getting your first kettlebell, or just curious about the two different styles let me know in the comments below.

{ Comments are closed }

Top 5 Kettlebell Training Mistakes

# 5: Using a kettlebell weight that is too heavy or too light

This is probably the most common mistake at any gym. Kettlebell users are no exception. Men are always guilty of starting off with weights that are too heavy and affect form. Women tend to start using weights that are too light to be worthwhile. If your weight is too heavy then you will run the risk of injury, especially in the lower back. If your weight is too light you will fail to activate all your muscles, especially your lower body.

How to Fix: Do you think your kettlebell weight is too heavy? Check your form out in the mirror. Are you under control? Do you have to lean to get the weight up? Are your joints sore after a workout? A great test to see if your weight is too heavy is to see if you can get 8-9 quality reps in. If you are struggling and losing form on your last reps than your weight is too heavy. While the bodybuilding strategy of “maxing out” works great with static anaerobic exercise, kettlebell swings involving lots of motion require more quality reps to properly get your entire body involved. If you feel like your motion is completely off, do a few sets empty handed. Look at the closest mirror and observe yourself from all sides and focus on your form.

Do you think your kettlebell weight is too light? Do you feel your entire body working? Are you sweating? If you can get 10+ reps in and you do not feel an entire body workout you might want to move up a weight. Feel free to use different kettlebells between sets. If your kettlebell workout plan is to do 3×8 (3 sets of 8 reps each) do your first 2 sets with your original weight then move up for your last set. Your next work out do 1 set with the lighter weight and the final 2 with your heavier weight. This is a great way to slowly move your weight up while keeping form.

# 4: Not Using All Your Muscles

The beauty of kettlebell exercises is that you get a full body workout with muscle building, calorie burning, and functional strength. The most common mistakes made by kettlebell users by both beginners and experts have is that they only use one muscle group. This is especially common for weight lifters adding in kettleball workouts. Every single weight lifting guide and trainer out there will tell you to have strict motions focusing on one or two groups of muscles. Kettlebell workouts want the exact opposite! Make sure in any swing motion you are transferring the power from the balls of your feet to the apex of your motion. Another common mistake is using your arms too much. If you watch any competitive CrossFit female competitor, they will use an unbelievable amount of weight during their kettlebell swings. That is because their form is impossible and they use their body weight to as a counterweight and their arms are just for a connecting point, not for the heavy lifting.

How to Fix:

First of all make sure you are using the proper weight. Next make sure your form is good. Got it? Good.

Now visualize the tension in your own body; glutes, hamstrings, quads, lower back, abdomen, shoulders, traps. You want to make sure your speed allows you to really feel each muscle group being used properly and under control. After your sets you feel your lower back hurting, than you need to use more quad and shoulder strength. If your arms hurt than try to focus on exploding and pushing off with your hamstrings.

# 3: Wrong number of Reps

This is not just a kettlebell workout mistake, you will see this across all types of fitness. You want to be careful to not get spoken up in numbers. Remember the goal is not to do “X sets and Y reps.” You should have two exclusive goals. Build muscle and burn calories. The majority for beginners is hovers around 8-9 reps. The number of reps and sets can all change based on your goals. You should never be to the point where you have to struggle through your set. On the flip side do not ever let it get to the point where you do not suck a little wind at the end of your set. Use these metrics for measuring sticks to your kettlebell workout goals, not strict guidelines.

How to fix: Looking for a more cardiovascular workout? Drop a weight size and gun for 14-15 reps. Do you wan to pack on some muscle? Get a bit heavier and try for 5-6 reps. Do not make the mistake and be “that guy” who tries to do 2 reps with the 90lb kettlebell. Conversely, do not crank out 20 reps without breaking a sweat. Do what is comfortable to you and fits your goals.

# 2: Thick Soled Shoes

This is a lesser known kettlebell workout mistake, mainly because it is primarily a problem for kettlebell users. I get it, at the end of the day you want to slip off your business shoes or high heels and into something comfortable. But you could be adding extra unneeded stress on your ankle ligaments. The higher up your heel is off the floor the less Traction and feel for the ground you have. You lose stabilization and have to compromise form to make up for wobbling feet. By using more minimalist workout shoes you improve on control and have a small mechanical advantage. On that note, please do not do any kettlebell workouts on bosu balls!

How to fix: Ideally you want more minimalistic workout shoes. Try to remember your workout shoes not as a fashion accessory but an essential fitness tool to get to where you want to go physically. If you are doing circuits in a controlled environment and still want the extra padding for high impact exercises consider slipping your shoes off for some kettlebell workouts. But BE CAREFUL to avoid dropped weights. Other wise, do your best to buy workout shoes with small heels and avoid Dr. Scholls inserts.

# 1: Kettlebell Wrist Form

There could have been websites dedicated to having perfect kettlebell form. This can be from improper rack position, slamming the kettlebell into your own wrist during snatches, thumb placement, grip strength and etc ..

How to Fix:

With so many variables, different kettlebells, hand sizes, arm lengths it's hard to give specific advice. Because each person is different I'll narrow it down to some of the most popular mistakes found in kettlebell training.

Do not give your kettlebell a death grip, just keep it firm and under control

When flipping the kettlebell to a rack position slow the weight down before it smashes into your forearms. Keep your wrist flexed and straight to avoid the kettlebell snapping back. Keep your hand in the center of the weight. Research on Google and YouTube to find some great instruction videos to help prevent injuries and perfect form on specific kettlebell exercises!

Hopefully you learned something new today. Now get out there and make sure you are getting the most out of your kettlebell workouts!

{ Comments are closed }

Pride and Exercise

Pride has the potential to destroy us all, at least from an orthopedic point of view.

In our teens and twenties, we are invincible. Many of us can recall being able to perform in a basketball game or run in a track meet the morning after a night of drinking beers and eating McDonalds at 2AM. A few hours of sleep? No problem. I even recall a few high school friends who donated blood or smoked cigarettes before athletic competitions.

In our youth muscles and tendons strengthen quickly, bones are pliable yet strong, and recovery from intense exercise is easy. Most young people are not in the least bit worried about overuse injuries and punishment physical activities. Why should they be? Their bodies respond well well to stress.

In our thirties small changes in physiology can be seen. Recovery times lengthen. It takes two days for the soreness in the muscles from a gym workout to go away rather than one day. Hangovers are worse. Chronic aches and pains are more likely to occur from repetitive activities or working out too intensely.

Pride starts to become an issue for us when we reach our thirties. Not being able to physically perform the way we did in our teens and twenties is a tough pill to swallow. Many of us try to push to the measurable levels of our youth in terms of running distances, weight lifting maximums, and other personal bests. Sometimes we can match our records, more times than not even the result is injury.

Those of us in our forties and beyond have a massive dose of reality to deal with. From a physiological vantage point, muscle fibers develop flaws, tendons become less vascularized and then more brittle, and metabolism slows. Working out with the intensity and frequency that we did in our twenties is simply a bad idea. Injuries would abound. Many patients who find their way to the orthopedist or physical therapist ultimately do so because they can not accept this reality.

Here is a free piece of advice that will save you thousands of dollars over your lifetime. Step back every few years and try to take an objective look at what you are doing in terms of your workout routine. Pay particular attention to your age and how your present workout compares to your workouts of the past. Listen to your body and adjust your goals based on your age. Seek the advice of a seasoned professional in you need to. Swallow your pride.

I am in no way advocating that you stop exercising. Long-term exercise is a vital part of healthy living and longevity. Realize however that we all change as we age, and the airplane that is your body should have a soft landing into old age rather than crash landing.

{ Comments are closed }

Phlebotomy Career Training Is Now Considered One of the Top Careers!

Very few people have heard, let alone come to know what the term phlebotomy means, but it is actually something we have all taken part in, with someone we have come to unconsciously dislike. A phlebotomist is actually a healthcare professional who is in charge of drawing blood at hospitals, doctor's offices or urgent care centers. This person is in charge of making sure that the proper amount of blood is drawn from the patient and that the blood is carefully and safely labeled in order to ensure that objections are not found. Whether you have gone to a yearly check up, or have owed blood at a local blood bank, you have come across this health care professional one way or the other.

Considering phlebotomy career training can mean many different things that could either make or break many of your career decisions, but Forbes500 has considered phlebotomy to be in the top 500 practitioners of the decade. Not only because of all the benefits that come with the job, but also because of the rapidly increasing demand in the field. A phlebotomist will spend most of his or her time working in a health care inspired setting, whether it is a hospital or cosmetic surgery clinic.

This career requires very practical training that can be done in vocational or technical schools along with community colleges that offer anatomy courses or clinical experience. Once you have completed your phlebotomy course , you can begin applying for jobs at diagnostic centers, hospitals, or even blood banks! If working with people and helping them feel better is something that you enjoy, but spending many years in school to work in such a setting is really unappealing to you, then phlebotomy might just be the best choice to make!

Phlebotomists have very rewarding jobs, even if it shows a bit reprehensible at first by younger children. Similar to the dentist, not many people love their phlebotomist, but without them, these patients could become terminally ill without knowing what is going on with their health. Phlebotomy is also considered to be one of the jobs with the highest and fastest growing demand rates in the nation, with close to 27% increase in the next ten years. This means that 27,100 new employment opportunities will be taken by 2020! Although a phlebotomist is not a doctor, becoming one can open many doors into the medical field such as nursing or medical programs and is definitely worth considering.

{ Comments are closed }

How To Improve Both Your Health And Your Output At Work

Since many of us are at work upwards of 40 hours per week, it would be wise to make our environment there as healthy as possible. There are many things we can do to improve our working conditions and promote health. Here are 10 things you can do to help you achieve this goal.

Stash some healthy snacks. One of the toughest challenges at work involves resisting the unhealthy tricks that coworkers and clients bring in. By keeping healthy snacks in your desk such as almonds, granola bars, apples and bananas, you can fight the cravings that come your way.

Clean your keyboard often. Many germs can accumulate on this type of surface. If you want to less the chance of coming down with a virus, spray and wipe your keyboard with a mix of water and germ-fighting essential oils such as tea tree, lemongrass and eucalyptus. Or choose another disinfectant you have on hand.

Stand up and take a quick walk every 15 minutes. Our bodies were not made to sit still for extended periods of time. Go for a short walk every 15 minutes, even if it is to the end of the hall. If possible, take a longer one on your lunch break.

Resolve conflicts promptly. When there are interpersonal conflicts with anyone at work, it can have a negative effect on your health. If there has been a problem involving someone you work with, resolve it in as swift a way as possible.

Rest your eyes. When you are using the computer for extended periods of time, your eyes need a break. Follow the 20-20-20 rule, which says that after every 20 minutes of using the computer, rest your eyes for 20 seconds by looking at an object at least 20 feet away.

Do not push yourself past your own limits. You know yourself better than anyone else. If you are getting stressed out, learn to say no more often. Do not take on more than you can handle, and give yourself a break when you make a mistake.

Take a break for lunch. You may feel that you can help your company out more by working through lunch. However, this will make you less productive and take a toll on your health quickly.

Drink plenty of water. It can be difficult to remember to drink the recommended daily intake of water when you are busy at work. Your body needs water to function properly, so do not neglect it. Put your water bottle in plain sight to help you remember.

Sit up straight. Your mother was right when she told you to sit and stand tall. Your posture has an effect on your health, so find some way such as a phone reminder to help you remember to sit up straight, and it will soon become a habit.

Use stress busters. Work can be one of the most stressful time periods of our day, so it is important to have an outlet. Yours may be taking 10 deep breaths when work is getting to you, or it may be a simple stress ball to squish when you are feeling frustrated.

Work is where you spend the bulk of your day, so why not make it the most healthy place you can? It does not take a lot to put health at the forefront during your time at work. Follow these simple steps and become a healthier you every time you walk into your office.

{ Comments are closed }

Seven Great Tips for Hiring a Personal Trainer

When you're serious about getting into better physical shape, a private fitness instructor can help you achieve your goals. This professional can become your partner, helping you work around weight loss and improved strength, but there are a few things to consider before you hire a personal trainer.

Assess Qualifications

The education and certification of a personal trainer are of paramount importance. A professional with a four-year degree in exercise physiology or science will have an excellent grasp of body and muscle physiology. This will help ensure that the person you hire has the understanding necessary to guide and teach you correctly and safely. Additional certificates in the field also indicate that the instructor has undergone continuing education, which is another plus.

Check Experience

An instructor who has specific experience in the field will typically deliver better services and assistance than someone just starting in this profession. Speak with former employers and clients, if possible, to learn more about anyone you consider hiring.

Note Specialization

Some personal trainers have areas of specialization, which may make a candidate either more or less suitable for you. For example, if you want to learn a specific skill or sport, you may consider hiring a private coach within this field to assist you. Some instructors also specialize in weight loss, martial arts, weight training, or training for marathons.

Explore Fees

Ask pertinent questions about fees charged so you can compare fees between various trainers. Explore any contracts involved with hiring a professional to ensure that you do not agree to more services than you wish to receive. For example, some instructors may require that clients sign a long-term contract to begin services. In this situation, you may opt to hire someone who serves clients on a less regular basis, such as monthly or weekly. In addition, ask about any satisfaction guarantees to ensure that you will be happy with the service you receive.

Question Commitment

The person you hire should form a commitment to your goals to help you achieve them. Someone who approaches your new fitness routine with indifference or distraction might not be a good fit for you. Instead, you should look for a personal trainer who shows energy and enthusiasm about your goals and about helping you meet them.

Ask for References

If you have friends, family members, or colleges who have used a private fitness instructor, ask for referrals. This can be an especially useful way to find someone with an enthusiastic approach who has a positive track record of helping others with their goals.

Exercise Venue

Ask where and when the trainer will assist you with your workouts. Some professionals may come to your home or to your gym, or you may need to go to the location where the instructor works or has privileges. Find out how often the instructor advises clients to exercise each week and how much assistance will be provided for each workout.

With the many benefits of hiring a professional to guide you to better fitness, you might wonder why you've been so long to take this step.

{ Comments are closed }

Motivation Of A Personal Trainer

If you want to be part of the elite few who want not just to keep their mind and body in top condition, but to excel in any particular physical activity, then, the time to decide on the services of a personal trainer to motivation, guide and strengthen your capabilities is now rather than later.

This is what you want to know about using the motivation of a personal trainer. The first thing you need is the accountability of a professional, competent and certified individual who can guide you through the cardiovascular capacity, body flexibility, body posture and resistance to fatigue as well as many other abilities that a top athlete needs.

There is so much ground to cover that unless you are super organized and dedicated, not to mention filled with desire to succeed, it is so much more difficult to achieve what you really desire.

You do not really want to go through a system of training that could be a tough ordeal for you, to say the least. Instead, using a personal trainer who knows what is required and has the experience and the record of success that you need to copy, allow you to concentrate on your goals within a guided and safe manner.

No need then to worry about medical matters so much, about inadequate physical routines or about excesses of inefficient methods of training.

Without the accountability and guidance of a personal trainer, your journey towards excellence can be a lot more arduous and difficult. When you have total confidence in your coach, your results can be seen easier, especially when your trainer keeps you motivated towards reaching your goals.

Your personal trainer is there not for you to have a shoulder to cry on, he / she is the person that holds you accountable to your own goals and desires. It will be his way of dealing with your weaknesses, which expertise in making you realize that more effort is sometimes required from you to inch that much higher.

The progress of your relationship with your trainer can be measured and geared towards achieving your goals much faster.

So to recap on what was mentioned so far, here are the main points again that you can take advantage of when you decide to use the motivation of a personal trainer:

• You are benefitting from the trainers' professionalism, expertise and qualifications and from holding you accountable.
• You will be shown what works and how to gain from the trainers' guidance.
• You will avoid, for the most part, personal injury from incorrect training methods.
• He or she will aid you with clear, sharp focus on your goals.
• Coaching you, is going to help you to keep a focus on reaching your output.
• Your coach will boost your enthusiasm and keep you charged with positive energy.
• You will be taught about knowing when to push forward with determination and when to be patient, to relax and to re-focus your efforts.
• And last but not least, all of the above keeps you on track because you now know for certain about the importance of the motivation of a personal trainer.

We could add many more benefits to the list that you are bound to receive when you employ the motivation of a personal trainer who is excellent at his job. It is true you could be pushed towards achieving your goals faster and you would welcome that because getting higher success faster is more desirable that taking too long to the top.

The rewards you deserve when you are part of that elite group of successful people will come to you normally now since you are collectively prepared. You will want what comes to successful individuals: financial gain, better positions in life, higher status, holiday homes? Well, why not, you deserve it.

{ Comments are closed }

How To Properly Navigate Your Gym Workout

Many will argue this point, but I am a true believer that there's a right way and a wrong way to go about a workout in the gym.

For instance, it is not logical to do a dozen sets of dumbbell bicep curls before a back workout. Why? Because your back exercises would not be as efficient because your bicep muscles would be torched and virtually ineffective.

Secondly, it's not logical to walk in from freezing temperatures outside and start squatting 300lbs without a warm-up. Why? Because you are greatly enhancing your risk of injury.

Lastly, it is not logical to start lifting heavy weights after a day sitting at the office for 8 hours. Why? Because it's highly likely the body is stiff and lacking flexibility, which means another enhanced risk of injury.

There are a million examples as to why you should go about your work in the proper order and in reality it is up to you as to what you choose to do. However, if you are someone that likes to do things the right way like I do, then read on and I'll give you my recommendations as to how you should be structuring your workouts.

Your Gym Workout Will Look Something Like This

Dynamic Warm-Up, Skills, Strength, Core, Cardio, Static Stretch

1.) Dynamic Warm-Up – I prefer a dynamic warmup of the muscles, joints, and tendons versus a static stretch because static stretching stretches the joint capsules and tendons, which actually shows decreases decrees strength and performance. On the flip side, a dynamic warmup primes the body for exercise by prepping the muscles' short term flexibility and conditioning the muscles for activity. Examples of dynamic warmup exercises include: Jumping Jacks, Bodyweight Squats, Alternating Lunges, Side Lunges

2.) Skills – This is a broad term to use, but you'll fully understand why I use it in a moment. I suggest performing your skills directly after your warm-up for a variety of reasons, but none more capable than the fact that you have the most energy in the beginning of your workout. Also, you will reduce the risk of injury. You never want to sacrifice form for the sake of function, so it is vitally important that you take the time to learn a particular exercise before performing it to reduce the risk of injury; therefore, your “skills” go before strength. Examples of skills are: Practicing technique, critiquing your running form, throwing a baseball, working on your golf swing, etc.

3.) Strength – This is the heart of your workout. It's at this time that you work the hardest and put the bulk of your exercises in this part of your gym visit. However, there are a few noteworthy items I must address. First, perform your multi-joint movements before all others because these require the most energy. Examples of these are: Back Squats, Bench Presses, and Deadlifts. Although this is not a hard and fast rule, it is worth sharing with you that your leg muscles are much larger than your upper body; therefore, I do recommend working those out before the other exercises because they require by far the most energy to complete. Third, perform your single-joint moves once you've completed your multi-joint movements. Again, this is not a hard and fast rule, but it is the most highly recommend in order to maximize the benefits of each exercise.

4.) Core – I would instruct someone to perform their core exercises after their weightlifting for the very reason that your core is associated with so many other exercises. With that said, it is illogical to burn it out before performing other exercises. Your core is a huge area of ​​importance and should be done as a standard to minimize the risk of injury and burnout.

5.) Cardio – This area of ​​your workout gets tricky. This all depends on your goals and objectives in the gym. For instance, if your goal is to burn body fat, than I insist you do some form of high interval intensity training to reach your fat loss goals. Research shows them HIIT is proven to burn body-fat at a higher rate than any other form, so I do recommend it However, if your goal is to put on muscle, than steady state cardio is your enemy, so do avoid it and instead do the high interval intensity training. If you are not one for cardio, then I would recommend just using it as a cool down to help your heart rate come down and collect yourself before advancing to static stretching.

6.) Static Stretching – As I said before, I prefer to do static stretching at the end of my workouts. I do this at the end because I want to promote recovery, flexibility, and the re-building process. At the end of my workout, I am no longer concerned with decreasing my performance because I just did what I needed to do minutes before this. Do not ignore this part. You want to do some stretching. Why? You just put your body through a tough workout; therefore, it describes a chance to receive a fresh supply of oxygenated blood to the muscles and start the recovery phase.

7.) Recovery – Do consume a food item / beverage high in protein within 30-45 minutes after you finish stretching. What you have just done is essentially tear apart muscle fibers in an effort to build them up aka strength them; therefore, it is absolutely worth aid / supplementing the healing process with a high amount of protein. The goal here is to benefit from your workout, so it is logical to take the appropriate steps to make sure your hard work in the gym does not go for nothing …

8.) [BONUS] Foam Rolling – I am a huge fan of foam rolling because I do believe it is an excellent option for alleviating stiffness, tension, and stress in the muscles. I recommend it for my clients because it gives them an immediate supply of fresh blood through the muscles, pushes toxicans out of the myofascial muscle tissue, and gives them a chance to de-stress the leg, hip, and lower back muscles. I recommend foam rolling before the dynamic warm-up. Roll out each body part about 10-12 rolls before moving on to the next one. This is certainly not something you “have to” do, but it is a terrific, cost-effective alternative to a full hour long massage.

There you have it for How Properly Navigate Your Gym Workout . I hope this helps clear up any misunderstandings you may have and provides you with some sense of direction.

{ Comments are closed }

Commitment When Lifting A Weight

I am a 54 year old ex-Mr. Universe winner who believes I can add value to your workouts. I won the lightweight division at the WABBA. Universe held in Tucson Arizona in 1986. After traveling around the world working as a personal trainer for 30 years, I can contribute to how the average bodybuilder might be training.

Any workout is a conversation with your body and the attitude as well as the form used when doing any movement needs to be done with total commitment. The text blow will cover the importance of training with full commitment and giving your muscles the respect they deserve.

If you take yourself seriously and believe what you say to yourself then having a conversation with your muscles, if you are a bodybuilder, it is serious business and should not be taken lightly. The results that you get are directly proportional to the effort and level of commitment you put into your training.

Success in bodybuilding is built on three foundations, Training, Nutrition and Commitment. If any of these are missing you will not be successful at adding to the lean body mass you carry now. Your body looks the way it does because of what you do to it every day and not what you do once a week.

Building muscle happens because of progressive resistance, your muscles change their size and shape because you get stronger. This started the sport of competitive bodybuilding in the late 19th century, but men have seen this change in the size and shape of muscles since the Greeks and Egyptians who wrote about it.

The first bodybuilding competition was an idea from the 'father of bodybuilding' Eugen Sandow. That very first bodybuilding competition was called the “Great Competition” held in London at the Royal Albert Hall on September 14, 1901. This started a sub-culture where men and women started to have a conversation with their bodies.

Pushing beyond the point you have previously trained can only come from a serious commitment. It was in the 1980's that the idea of ​​having this conversation with the body exploded and suddenly everyone wanted to join a gym and start training.

The health benefits have been well proven but the holistic advantage of training on a regular basis became a requirement to compete in this tough capitalistic world we live in. The sense of commitment required to perform better than you did the last time is the foundation of bodybuilding as a sport.

Besides the obvious health advantages one can get from bodybuilding, it is the mental maturity of delayed gratification that puts many bodybuilders a cut above the rest when it comes to committing to a task. 50 years Arnold said to Franco when they were training at Gold's Gym Venice Beach “I am going lift this weight for 12 reps, no matter what.”

When we train to lift a weight for a pre-selected amount of reps we are using a previous conversation that we had with the muscle group to select a weight. We then attempted to reach the reps that we were shooting for, having a conversation with the muscles involved in the movement one rep at a time.

Some professional bodybuilders have taken this awareness or 'conversation with the muscle' a step farther by training instinctively and not counting reps at all. This technique takes time and practice, but just like they said in that great movie Apocalypse Now “… you need to learn how before you can un-learn.”

A novice bodybuilder that starts his / her first year of training on a regular basis is building of a foundation. If a beginner was taught from the very outset how to visually and mentally separate the various muscle groups when training they would get results faster.

On average it takes about three years of regular weight training to start reaching that dreaded plateau that so many bodybuilders talk about. No matter what shape a beginner is in they are going to get results quickly if they train regularly and eat correctly.

Having established the importance of commitment when it comes to the bodybuilding conversation you are having with your body we will now focus on respect. When the objective is to be able to train instinctively and not count the reps, you need to focus on the respect you have for the rep count compared to your respect for the muscle being trained.

This only comes from self-knowledge which is the conversation we are talking about. The ability to know when to push while your mind is telling you that another rep is completely impossible, you are full of pain and unable to move the weight another inch.

When pushing these barriers we need to make sure we know the difference between what our heads are telling us and what our muscles are telling us. When we train we are training the muscles so the conversation starts on the first rep. Your mind tells you to reach a pre-selected amount of reps and you start to count.

If you were giving the muscle the same respect that you gave the rep count you would be taking the first step to instinctive training. Knowing what voice is your head talking to you and what voice is the muscle talking will come a lot easier to some. There are bodybuilders who have been training for years who will never understand this difference.

It is essential that when instinctive training is done, it can only be done with perfect form. As soon as the muscles can no longer complete the movement with perfect form, no matter how hard you push your mind or your muscles, you have reached failure.

If you get into the habit of cheating on your form you will only get injured, 80% of bodybuilders know about rotator cuff injuries or Chondromalacia patellae or other related problems that started training with bad form. When having a conversation with a specific muscle group your objective is to activate as many muscle fibers as possible.

If you are still reading this then you will know that progressive resistance comes from changing to the adaptations that your body is making. If you are reaching a training plateau before you have been training regular for three years, then you are not cycling your workouts. Cycling is required when bodybuilding because your body is built to survive by adapting.

Your body is built to adapt to the stresses that you give the muscles which is why you eat correctly, so that this adaptation can happen. If you train the same way for weeks and months at a time your body reaches a point where it no longer needs to recruit new muscle fibers because the same stress is applied from the same angle with the same weight for the same reps.

This is a plateau and you need to change the way that you are training every 6 to 8 weeks or else you will stop adapting and stop growing muscle. Two completely different bodybuilders like Arnold and Sergio trained very differently but they both changed their training routine at least every two months.

The more muscle they put on the more often they would have to change their workouts because the body is built to survive and adapt. The adaptations that you get from training correctly only come because of the progressive resistance you are putting your muscles through every day or every other day.

The end result is a bodybuilder with a body that comes from years of intense training sessions that have been done with a commitment and respect for both the muscle and the rep count. My own personal growth and learning about my body, my limitations and my abilities has only come from respect and a full commitment when doing any movement.

Looking back to the start of the bodybuilding and fitness boom in the 1980's, the sudden increase in bodybuilders was not because we saw a massive increase in the amount of contestants lining up to compete, but rather the holistic benefits that were seen from athletes training like a bodybuilder.

Even when the training was done for more than just the cosmetic need for approval, the result gives the trainee a strength and a fortune shown in the daily lives of bodybuilders. If you want something done you should give the task to a busy person because it will more than lightly get completed.

The same goes for the commitment that a bodybuilder learns when he lifts a weight. If you want a task to be completed then give it to a bodybuilder who is somehow able to juggle the demands of eating the correct nutrition at the right time train with the required intensity so that he / she can stress the body just a little bit more the next training session.

The advantage when this 'bodybuilder' is competing for any given task in the open market is that this commitment and seriousness is taken to complete any given task will have a distinct advantage over the competition, because of the fortitude and the resoluteness when the task performed until the job is complete.

I am not telling you to stop counting reps, if you have been training for a few years I'm suggesting a change in attitude towards your muscles when you train. To the difference when your mind is telling you one thing and your muscles telling you something else can only be effectively used to your advantage if you can feel the difference yourself.

Good luck!

{ Comments are closed }

Modern Day Health Problems

Our health is something we have been ignoring from a long time. Ever since the Industrial Revolution and mechanization of work we have become increasingly sedentary in our lifestyles. Some would even say that the advent of computers and the explosion of mobile phones, which enable us to stay connected to work 24/7, were the final nails in the coffin of our health lives.

But it is actually not so. Even with these discoveries and technological innovations, people need to remember that it is still possible to stay healthy, although the rapid pace of work can make people forget it sometimes though.

Fatigue from working too hard has also been rejected in people who start sleeping on the job. In Some places in the world people are actually encouraged to do so for a short while, so as to regain their productivity. Customs such as “inemuri”, or “sleeping while present”, is actually so commonplace that one will not be chided, but in fact praised, as the implication is that the person sleeping has worked so hard that they could not sleep back at home. This custom also has an equivalent called “mittagsschlaf”, or literally, “mid-day sleep”, showing that it is not restricted to a single geographic location or specific culture, but is in fact a universal problem.

People who work at the computer suffer from problems such as Computer Vision Syndrome, which affects the eyesight, among a host of other problems such as e-thrombosis, which can make up from sitting in one place for too long. Other health issues can also arise from moving between different offices, which have different temperatures. This problem is even more pronounced in tropical countries where one may work in a cool, air-conditioned environment for hours on end, and then go out for lunch where they will start sweating under the blazing sun, and then immediately reenter the office.

To combat such problems, many companies have taken to hiring personal trainers to help their employees. The ratione being that if they can improve the health of their employees they can substantially improve the output and also the quality of work as well, reduce employee absenteeism and reduce the stress and anxiety at the workplace.

Although personal trainers can be expensive, employers are finally waking up to the fact that an employee sleeping at work does not mean he is working very hard, but that he is ignoring a basic and vital function that is robbing him of energy, concentration and alertness which are required for any company to function properly.

It has now become popular for employers to have a personal trainer come to the workplace and have the employees do a few exercises during the lunch break to help them improve their health. The health studios and gyms which are now being established have attractive packages for corporate offices which the employee can take advantage of. And as the number of corporate offices grow there are a number of health professionals who offer such a Personal training Program.

{ Comments are closed }

Qualities To Look For In A Good Personal Trainer

Is getting in shape one of your goals this year? More often people start the year going to the gym, eating healthy foods and working on their fitness plans. However it is also a known fact that on the second month of the year, about half of these people have already stopped. The usual reasons why they stop includes busy work schedule, change in routine or simply no longer interested to continue.

If you want to be successful in your fitness journey, this should be your top priority. Find someone who can guide you through. Look for a personal trainer with the following qualities:

Understanding – a personal trainer with great empathy is effective. Someone who understands your struggle makes you more open to discuss your issues. This process is important so that professionals will be able to create a program that will address the root cause of your health concerns.

Knows how to communicate well – better relationship is established with proper communication. Someone who can properly articulate the things you need to do will enable you to perform workouts or stick to nutrition plans effectively. A good trainer should be able to educate you clearly and motivate you on your most challenging times. Fitness journey entails hard work so you need someone who can guide you through the program.

Holds integrity – your personal trainer should set the best example. He or she must be consistent with what he or she teachers you. By setting a good example, you will have inspiration to keep going until you reach your fitness goal. If your trainer asks you to follow a smart diet, then he or she should be doing the same.

Disciplined – in any aspect of life, this quality is important. Working towards achieving your goal, your chosen coach should be discipline enough in time management and in the implementation of fitness program. Allotted time to work on your health should not be taken for granted.

Organized – an organized trainer can help you get back on track in case you will drift away from your goal due to busy schedule. Whatever issue that may come up while you are on training will be easily ironed out so that you both can still work together towards achieving your best health.

Dedicated to your success – more than anyone else, your personal trainer should be passionate about health and your success. Find someone who is willing to exhaust his knowledge and skills in coaching you. You can get the best health transformation experience if you have a very dedicated personal trainer beside you.

{ Comments are closed }

5 Reasons Why You Are Not Fit

1. You do not know how to start.

Any person who has never been into a serious workout before would always think that running is the best exercise to start building a better and healthier body. This is somewhat a misconception, I should say. Running can be effective in losing weight or removing excess body fat. It improves your cardiovascular health, stamina and leg strength when done right. It is not simply just running for 5 minutes, resting for 10 minutes and taking pictures for most of the time. Real running is stretching for 1-2 minutes, running for the longest time (20-30 minutes) you can probably and resting after it.

There is no best exercise to do. The best you can do is to decide what you really want for your body. Decide what really is your fitness goal. For example, if you want to lose weight, do not limit yourself to just running or dieting alone. You can start with resistance training or with body weight exercises. You only need to know the basics to start building a better, healthier and fitter body.

2. There's no gym nearby.

This is not an excuse. You only need to have a little research on how to perform the most common and effective exercises. If you know someone who is experienced in physical fitness, you can ask that person as well. Keep in mind the basic moves you can do to be physically fit: push, pull and squat. It does not matter how long you perform your workout in a day or how often you do it in a week. What matters is the intensity of your workout. Be efficient with every exercise that you perform. You do not need an immediate overpriced gym membership or a professional personal trainer to make a good change for your health and fitness. From the first day of your workout, remember to never stop learning and trying new things.

3. You do not have time.

Everything takes time. Time is one of the only few things that we can never stop or change. We can not adjust it; we adjust to it. We do not create it; we find it. We are all busy, that's a given. An efficient 20 minutes of working out gets you a step closer to your fitness goal. You can spend your time checking your mobile phone, your social media account, watching a good movie or simply lying in bed for a few hours because it gives you pleasure. The good news is, you will learn to have pleasure with your workout too – experience is the best teacher.

4. You feel lazy and tired.

Everybody feels lazy and tired sometimes. Most of us, if not all, will just want to relax, sit in front of the TV or computer, eat our favorite food and drink anything we want. A sedentary lifestyle is what we would prefer. Then there comes illnesses that we do not want at all. Nobody wants to be sick, right? It's all up to you to either wait until the doctor tells you to look after your diet and start exercising or start now with your adventure to being fit and healthy. Everything is in your mind. You can do anything that your mind tells you to do. When your mind tells you that you're tired, you stop. But when your mind tells you to continue in spite of what your body is telling you, that is when you control your mind and do great things – probably the things you've never done before.

5. You lack encouragement or motivation.

The real reason that you feel tired is you lack motivation or inspiration. Today, we are living in an internet-driven world. You can find almost anything and everything online. Facebook, which is the most common social networking site that you visit, will give you all the necessary information. There are individuals and groups there that can surely inspire you and motivate you to start living a healthy lifestyle. But I believe that the real motivation comes from yourself. How bad do you want it? What are you willing to try or discover for yourself? They say that fitness is not about being better than someone else. It is about being better than who you were before. If you want to be stronger, leaner, fitter and healthier than ever before, then start now!

{ Comments are closed }

Upper Body Strength – Who Needs It?

Why do you need upper body strength? You're not a bodybuilder or in a job that entails your lifting heavy weights, so why bother?

Let me start with a, possibly ridiculous, analogy – imagine if you had a bicycle with two solid, sound wheels and tires that would take you easily and comfortably over any terrain. So far so good.

However, this particular bike has a really ropy saddle that moves around and a frame in which cracks are starting to appear and has even lost some of the nuts and bolts holding it together. Would not that worry you?

In the same way, if the upper half of your body is very weak in comparison with your legs, what's going to happen? Obviously, an imbalance will be set up.

Unfortunately, a lot of people, even the ostensibly 'fit', that run and swim and cycle, do not needarily bother with upper body exercises.

Like a friend of mine, he runs half marathons, cycles and swims, but never considers that he may need to strengthen his upper body in order to maintain a healthy balance in his whole body.

He is not interested in doing push-ups, pull-ups or any similar exercise and, if not exactly dismissing the idea of ​​core exercises, fails to maintain his core as he does his legs.

Fair enough. That's his choice but, when as recently happened, he got injured in a yoga class of all places, he was unsurprisingly, taken aback and somewhat astonished by the experience.

A female client of mine, who is also a swimmer and runs half and full marathons, also found that she was getting injured – problems with her lower back, shoulders etc.

Initially, having asked me to help her strengthen her core, she came to the realization that, like many others, she had absolutely no strength in her arms either. She was unable to support her body on her arms.

In both of these cases, the people involved had no interest or desire to work on their upper bodies believing that, for what they were involved in, upper body work was of no consequence.

Alas, how wrong they were and found that, like the bicycle, the body is a whole machine and, if a part of it can not cope with the demands placed on it, something, somewhere has to give.

This is why I always try to instil in people, the importance of whole body exercises as opposed to merely training isolated muscles.

Can you understand the holistic concept?

{ Comments are closed }

Why to Join the Trampoline Fitness Classes?

In case you have been tired of the same workout regimen and want to add some fresh and new exercises, then the right thing that you can do is to join in any tramoline fitness classes. Studies have proven that jumping regularly on the trampoline can be a great cardiovascular workout, which can offer one more energy than one probably remembers and at the same time, this is also a great fun to boot. So, if you know just a little about jumping on the trampoline or if you are planning to join the trampoline classes, then this article will offer you more knowledge on this type of classes and the benefits that you can get from these.

Jumping on the trampoline is a low impact exercise and at the same time it is a great fun. Here one can perform different types of exercises like stretch, sit-ups, jumping jacks, planks, strength, cardio and many more things. The fitness trampolines are added in the fitness classes, considering this one of the fitness equipments that one will not skimp on for quality.

Here are the main benefits of jumping on the trampolines on the trampoline fitness classes:

• Jumping on the trampolines for around 20 minutes every day can really improve the coordination. This takes loads of practice to be capable of possibly jumping high and comes down in the middle of the trampoline. In case you have fibromyalgia or diabetes, then you will find that the workout on the trampoline will be able to provide you more energy and better health as well.

• Added coordination that can be obtained from jumping regularly will also help you with some other activities that you really enjoy like aerobic exercises or dancing. It means, if you are an athlete, you will find out that the trampoline will offer you a great training workout while increasing your endurance power.

• A few minutes spent on the trampolines and the workout for the muscles starting from the feet to the stomach is really beneficial. This can successfully increase the metabolic rate while leading to losing a great amount of weight. So, if you are planning to tone your body, while cutting down the unwanted flab, then the trampoline exercise is the best way to do it.

• The trampoline fitness classes are also helpful in developing spiritual awareness and the balance of the people. Beside, this exercise can strengthen the tendons, joints and the ligaments. As a result, the arthritis sufferers can get great benefit from this exercise as this can lessen their pain.

• With the cardiovascular workout performed on the trampolines, it is possible to enhance the heart rate by exercising the most important muscle of the body.

• Last but not the least, jumping on the trampoline can also strengthen and prolong the muscles, which improve the flexibility of the performers. Additionally, this exercise can also increase the bone density and with the increased bone density, it is possible to cut down the chance of getting fractures and to reduce the scope of getting osteoporosis.

{ Comments are closed }