Put down those little 5 pound dumbbells:
You need to lift heavier weights to see your body change.
Lifting lighter weights ( less than 70% of your maximum effort) for 12 reps or more is only going to produce muscular endurance without much muscle growth, meaning you will be able to lift for a longer period of time ( more reps) but you wont see much muscle growth or change in how you look.
To look "toned", you need to develop your muscle and lower your body fat.
This is achieved by lifting heavier weights ( 70-80 % of your maximum effort ) for 8-12 repetitions per set to muscle fatigue or near fatigue.
Monday, August 15, 2011
Wednesday, August 10, 2011
Love your Legs/ Leg day challenge
The # 1 complaint I hear from my female clients is........ "I hate my legs" "work my legs!"
Ladies ( guys you can do this too- skinny man legs are not attractive!) here is your twice per week leg workout:
Example:
Day # 1 (Tuesday)
Walking ( body weight) lunges 4 sets of 25 reps
Leg extension machine 4 sets of 10-12 reps
Lying leg curl machine 4 sets of 10-12 reps
standing calf machine 4 sets of 16-20 reps
Day # 2 (Friday)
Body Weight Squats 4 sets of 25 reps
Stairs ( walk up the stairs , skipping every other step) 5 times (up / down =1 time)
Bench alternating step-ups ( holding 10-20 lb. kettlebells or dumbbells) 4 sets of 20
Remembering that we can't spot reduce! Diet and Cardio are major components!
Ladies ( guys you can do this too- skinny man legs are not attractive!) here is your twice per week leg workout:
Example:
Day # 1 (Tuesday)
Walking ( body weight) lunges 4 sets of 25 reps
Leg extension machine 4 sets of 10-12 reps
Lying leg curl machine 4 sets of 10-12 reps
standing calf machine 4 sets of 16-20 reps
Day # 2 (Friday)
Body Weight Squats 4 sets of 25 reps
Stairs ( walk up the stairs , skipping every other step) 5 times (up / down =1 time)
Bench alternating step-ups ( holding 10-20 lb. kettlebells or dumbbells) 4 sets of 20
Remembering that we can't spot reduce! Diet and Cardio are major components!
Monday, August 8, 2011
Guidelines for "SAFE" Weight Loss
As a personal trainer, my job is to provide safe weight loss guidelines for my clients. I ask my clients to remember that there are no easy fixes when it comes to a healthy, lean, fit body.
The guidelines I go by are:
*Provide a calorie intake of no lower than 1,600 calories per day.
*Include a reduction in fat intake to < 30% of total energy intake and emphasize fruits, vegetables, whole grains, and lean sources of protein.
*Include foods that are acceptable to you in terms of cultural background, usual habits, taste, cost, and ease in preparation and easily found at your local grocery store ( real food!).
*Provide a negative calorie balance not to exceed 500-1,000 calories per day, resulting in gradual weight loss while avoiding metabolic distress ( calories in , calories out - burning more calories than you are taking in).
*Include the use of behavior modification to identify and eliminate poor dietary habits (keeping a food journal to see what you are eating every day!).
*Include an exercise program that promotes a daily caloric expenditure of 300 calories or MORE!
*Provide new dietary and physical activity habits that can be continued FOR LIFE to maintain the achieved lower body weight ( cross training, doing something different every day to combat boredom and challenge your body with new exercises).
The guidelines I go by are:
*Provide a calorie intake of no lower than 1,600 calories per day.
*Include a reduction in fat intake to < 30% of total energy intake and emphasize fruits, vegetables, whole grains, and lean sources of protein.
*Include foods that are acceptable to you in terms of cultural background, usual habits, taste, cost, and ease in preparation and easily found at your local grocery store ( real food!).
*Provide a negative calorie balance not to exceed 500-1,000 calories per day, resulting in gradual weight loss while avoiding metabolic distress ( calories in , calories out - burning more calories than you are taking in).
*Include the use of behavior modification to identify and eliminate poor dietary habits (keeping a food journal to see what you are eating every day!).
*Include an exercise program that promotes a daily caloric expenditure of 300 calories or MORE!
*Provide new dietary and physical activity habits that can be continued FOR LIFE to maintain the achieved lower body weight ( cross training, doing something different every day to combat boredom and challenge your body with new exercises).
Friday, August 5, 2011
How much weight should you lose per week?
Balancing calories consumed and calories expended during daily activity is the most important factor in weight management. Evidence suggests that it is healthier to maintain a small weight loss, rather than repeatedly taking off and put on weight (yo-yo dieting).
Most experts recommend a weight loss of 1/2 to 2 pounds per week.
This can be achieved with a moderate decrease in calories consumed ( no more than 500 per day) and moderate increase in exercise ( burning approximately 500 calories per day). This method should provide gradual, healthy weight loss.
One pound of fat = 3,500 calories.
Reducing daily calorie intake by 250 calories and expending 250 calories per day exercising would result in a loss of approximately one pound per week.
However, severe caloric restriction may reduce metabolism, making weight loss more difficult.
Try these tips for weight loss success:
* Keep a food / activity journal
*Plan meals and snacks (if you fail to plan you plan to fail)
*Seek a healthy support network ( a training partner or join a class)
*Develop a healthy reward system (not food!!!!- a massage, pedicure, new clothes)
*Avoid negative self talk (pat yourself on the back after a tough workout!)
*Commit to a healthy lifestyle ( not just for a few weeks to look good at a special event!)
Most experts recommend a weight loss of 1/2 to 2 pounds per week.
This can be achieved with a moderate decrease in calories consumed ( no more than 500 per day) and moderate increase in exercise ( burning approximately 500 calories per day). This method should provide gradual, healthy weight loss.
One pound of fat = 3,500 calories.
Reducing daily calorie intake by 250 calories and expending 250 calories per day exercising would result in a loss of approximately one pound per week.
However, severe caloric restriction may reduce metabolism, making weight loss more difficult.
Try these tips for weight loss success:
* Keep a food / activity journal
*Plan meals and snacks (if you fail to plan you plan to fail)
*Seek a healthy support network ( a training partner or join a class)
*Develop a healthy reward system (not food!!!!- a massage, pedicure, new clothes)
*Avoid negative self talk (pat yourself on the back after a tough workout!)
*Commit to a healthy lifestyle ( not just for a few weeks to look good at a special event!)
Thursday, August 4, 2011
Eat More & Exercise to Lose More Fat
Just about daily (for the last 21 years), clients have come to me with this #1 goal :
To lose weight!
Most people go about this with the wrong idea and not feeling very happy along the way.
Many clients try the " starvation" method.
Please allow me to tell you why this does NOT work.
When you are overweight, your first reduction in food does bring about some weight loss. But if you restrict your calories too severely, your metabolism will slow down to meet the available energy supply.
To avoid starvation, your metabolism slows down, you lose muscle, and your weight loss slows , even on very little food.
The only way to jump-start your metabolism is to EAT MORE and EXERCISE . Eat frequent , small meals ( every 2-3 hours ) to keep your metabolic rate high.
Include a protein, complex carbohydrate, and a healthy fat at each meal.
EAT MORE FOOD TO LOSE MORE FAT!
To lose weight!
Most people go about this with the wrong idea and not feeling very happy along the way.
Many clients try the " starvation" method.
Please allow me to tell you why this does NOT work.
When you are overweight, your first reduction in food does bring about some weight loss. But if you restrict your calories too severely, your metabolism will slow down to meet the available energy supply.
To avoid starvation, your metabolism slows down, you lose muscle, and your weight loss slows , even on very little food.
The only way to jump-start your metabolism is to EAT MORE and EXERCISE . Eat frequent , small meals ( every 2-3 hours ) to keep your metabolic rate high.
Include a protein, complex carbohydrate, and a healthy fat at each meal.
EAT MORE FOOD TO LOSE MORE FAT!
Wednesday, August 3, 2011
How much time do you have to spend in the gym?
It actually takes very little time to improve your health significantly!
All it takes is 30 min. per day of a sweat producing workout to reduce:
* hypertension
* cardiovascular disease
* type 2 diabetes
* metabolic syndrome
* and certain types of cancers
You will also benefit from:
*stronger bones
*stronger muscles
*improved mood
*reduced risk of injuries
*increased energy
*improved mental health
*improved self esteem
* less sick days
* and a longer life
Do you not have 30 minutes in your day to feel better, look better, and avoid major medical bills?
Spend sometime TODAY on your most important asset- YOUR BODY!
All it takes is 30 min. per day of a sweat producing workout to reduce:
* hypertension
* cardiovascular disease
* type 2 diabetes
* metabolic syndrome
* and certain types of cancers
You will also benefit from:
*stronger bones
*stronger muscles
*improved mood
*reduced risk of injuries
*increased energy
*improved mental health
*improved self esteem
* less sick days
* and a longer life
Do you not have 30 minutes in your day to feel better, look better, and avoid major medical bills?
Spend sometime TODAY on your most important asset- YOUR BODY!
Subscribe to:
Posts (Atom)