Posts Tagged ‘Training’

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Everyone gets to a certain point in their life when they take a good look in the mirror and realize the person looking back is not who they think or want to see. So the first thought that comes to mind is “Where is the closest gym and what have I done?!” If that sounds like something you have thought or said you’re not alone and just realizing that means you’re on the right track. You see the thing is, we all know what it takes to head in the right direction and what steps are needed to get ourselves there. But just the thought of sweating, waking up early, missing our favorite t.v. shows or changing bad habits is exhausting and makes you have second thoughts. But I’m here to tell you that it is ALL worth it and then some! (Especially since that wonderful invention of TiVo) 🙂

The problem is we want everything right NOW (insert annoying Charlie and the Chocolate Factory Girl) and if we don’t see the results we think we deserve we give up and go back to the old habits and go back feeling no better than where we started. You really have to give yourself a chance, it didn’t take you 3 months to get where you are today and unfortunately it’s not going to take you 3 months to get where you want to be. Yes, you can go on a quick fix diet or take every fat burner in the books but those results are only temporary. But the feeling and results you get after exercise and a great workout is unmatched and will continue with you the rest of your life. It’s a sense of accomplishment you can’t get through any magic pill or shake. And that feeling is what you need to remember to keep you coming back over and over. You should leave the gym with a smile on your face and your head high (along with some sweat of course) after what you just did, because the average person doesn’t feel like you do at that moment.

One of the main things I tell my clients is try not to live and die by the scale. Do yourself and me a favor and try to weigh yourself only once a week in the morning. I know how tempting it is to step on the scale every 15 minutes “just to check” but once you focus on how you feel on the inside and stop worrying about numbers, everything else WILL fall into place, but you have to give it time. It’s going to be very frustrating at times if you keep worrying what the scale is telling you and you will drive yourself and if you have a trainer crazy. (No one in particular) 🙂

If you ever have doubts whether or not you should keep going, try and remember that initial thought you had when you first realized you wanted to change and feed off that, and don’t EVER look back. There are SOOOOO many other reasons to exercise other than weight loss(which I will be going over at another time) and once you notice them and realize this, everything else will click. Just Keep Going!

Keep Fighting The Good Fight and have a great week! 🙂

rhino

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So let’s get down to business, now that we have the basics down…right? 🙂

Today I’m going to give you a great time-saving workout that you can do in the comfort of your home and  will keep your heart rate up and keep you burning calories and fat though-out the day!

Below are  5 different exercises that you will do 3 rounds of.  You will be doing each exercise for only 45 seconds.  Moving to the next one as quick as possible with as little rest in between as you can.  The goal is to time how long it takes you to finish all 3 rounds as fast as possible.  Do this workout at home once or twice a week and keep trying to beat your time.  It doesn’t matter if it takes you 3 hours to finish at first (as long as it doesn’t take you 3 days) :).  Just do the best you can and create your starting point and see yourself get better and fitter!

So here are the 5 exercises:  Click the links if you are unsure how to do the exercise.  Not the most detailed but should give you an idea.

1. Jumping Jacks :http://bodybuilding.wikia.com/wiki/File:Jumping_Jack.gif

2. Jump Squats or Body weight squats (No Jumping):http://www.increaseverticaljumpHQ.com/wp-content/uploads/2013/02/bootcamp-jump-squat.jpg

3. Mountain Climbers:http://www.enlightenedtable.com/wp-content/uploads/2011/05/mountain-climber1.jpg

4.  Planks:http://www.womenshealthmag.com/files/images/0907-plank.jpg

5.  Bicycle Crunches:http://101exercises.com/wp-content/uploads/2011/09/Bicycle_Crunch.jpg

                                             This is what you may look like after you finish 🙂

DSC_0144-1024x682

Looks like fun right!?  Give it a shot and see how you do.   Feel free to  post your times!

Enjoy the Day!

Ive been training for a little while now and I talk to lot of different people everyday.  So I have heard pretty much every question out there.  From “How do I rid of the jiggly wiggleys on the back of my arms?..(which is a close second question) ,or “I want to tone up but how can I do it without looking like a man?”,and “How do I get rid of these love handels”.  Which by all means are valid questions but the question I get the most and has the biggest misconception at first is…”Which of these ab machines should I use to get a six pack and a flatter stomach”…..Most likely some people have this idea because of all the info commercials promising 20 pack abs if you use their products and all the shredded men and women who use it.  Believe me though if you are wanting a flatter stomach you can do all the crunches you want but unfourtally you will be waisting a lot of your time.  Yes you will be strengthening your abs somewhat and you dont want to completlety neglect your abs but when it comes to actually seeing your ab muscles it all comes down to your body fat %.

So basicly keep doing what your doing with your cardio routine (30-45min) no more than an hour, while keeping your heartrate in your fat burning zone (ill will be going over that in another post). Of Course keeping your diet in check and making healthy choices…  But like I explained in another post, strength training is just as important.  Try to keep it at 30-45min of Cardio and 30-45min of strength training.  No reason to be at the gym for more than an hour and half.  Instead of doing tons of crunches focus on doing core workouts like planks to end you workout session.  In fact, researchers at the University of Virginia found that it takes 250,000 crunches to burn 1 pound of fat… that’s 100 crunches a day for 7 years!

The easy answer is VERY important!  You know by now how important doing cardio is for your heart,burning calories and losing weight. And its great for the first month or so to be just focussing on that for your exercise.  But what you might not know is strength training is just as important and in my opinion more important than cardio in helping you keep off your weight loss. Some women I talk to about this are TERRIFIED of this idea and all they can picture is getting “bulky” and or “looking like a man”. This is far from the truth and if your goal is to look fit and toned its a MUST.

Here are a list of  some of the benefits by adding strength training to your workouts:

  • The most important one is its going to make you feel like a new person!  The confidence and energy  you will feel after a workout (and yes maybe some soreness).. 🙂 is alone worth it.
  • You will start to build LEAN MUSCLE.  Simply the more lean muscle you have the more calories you will burn at rest (sitting on the couch, watching tv, reading this blog or even sleeping). Muscle burns 3x the calories that fat does.  To keep it simple the more muscle mass you have (remember, you wont look like a bodybuilder) the faster your metabolism will be and the more calories and fat you will burn throughout the day!
  • Slows the loss of muscle mass and bone density as we age.  As early as our mid 20’s our muscles start to slowly deteriorate if we remain inactive.  But especially if  you are in your 40’s and 50’s does regular strength training become very important. 2-4 days a week of moderate strength training will do the trick and help you feel and look young!
  • Everyday life will become easier.  Mindless activities like carrying groceries (able to do it in one trip!), picking up around the house, laundry, picking up your kids and everything else that might seem difficult will soon change and  make you feel like you’re some kind of super hero 🙂 .
It might be a little intimidating at first I know, but once you start you will never look back.  Start slowly with just the strength machines at your gym or even start doing body weight exercises at home.  Whichever it might be the best advise I can give you is to be consistent in your workouts and everything else will fall into place.

This is going to be the hard part sometimes. There are to many convenient  and easy choices that we all know to well. The trick is to start slow and give yourself a break and just begin to make better choices. Every healthy choice you make is one step closer to creating new habits and breaking the old. Yes you will have slip ups here and there and order that supersized #2 :(… but as long as you keep in mind where you want to be in 6 months you will move on from it and continue on.

Here are some tips to start doing if you havent already started:

  •  Eat Breakfast.  I know most of the people I sit down and talk to have no time for this.  You wake up, have a cup of coffee and you’re out the door.  Even if its small at first, a banana, apple, yogurt, bowl of cereal, whatever it is for you to get used to eating in the morning. A healthy breakfast will kickstart your metabolism and help you burn more calories throughout the day as well as giving you more energy.
  • Smaller Portions and Eating More Often.  The eating more often part sounds crazy I know but this is really important.  The less you have on your plate and the more frequent you eat the less calories you will take in and the higher your metabolism will be throughout the day.  Kinda simple as that, but I know it’s not. The main goal is to try to eat 4-6 meals.  Breakfast, Snack, Lunch, Snack, Dinner.  Do your best and just keep this in mind.
  •   Late Night Snacking.  This is what gets a lot of people I know in trouble.  The general rule if you are looking to lose weight is try not to eat past 7pm.  This is not always going to work out I know, but the later it is the slower our bodies get and the slower you’re going to burn calories.  So the late night snack that probably isn’t very healthy will most likely  go straight where you don’t want it. If you are feeling a craving try to have some fruit around to snack on.  I know it doesn’t sound as good as that left over pizza but you will thank me for it later.
  • REMEMBER this isn’t going to be a quick fix.  Focus on these start-up tips for now and don’t make it too complicated.  Be patient, be healthy, be positive and good things WILL come.