TAG | Exercise
In my gym I have a few rules. During your workout no cellphones, no kids, and no office work. You have 23 other hours of the day for that. Going to the gym is one hour a day for you, void of all outside responsibilities and obligations. This may seem like a no brainer, but for some it’s not so easy to disconnect.
Schedule it in your calendar
Block out that hour in your schedule, and let people know you are unavailable. Turn off your cell phone ringer, or leave it in your car. There is nothing worse than getting distracted during a good set by a text message.
Have someone hold you accountable
Finding a workout partner or a trainer to hold you accountable will more than double your chance of longterm success. The worst thing you can do is go it alone. There isn’t one athlete alive that gained success without the motivation of their peers. You’ll always push harder when you’re around friends in the gym.
Exercise · Fitness · Gym · Motivation · Personal Training · Training
I build true athletes, and athletes look amazing. The days of people thinking skinny women look good are gone and most men aren’t working to look like Arnold either. Healthy and Strong is the new Sexy. Despite what most people think, anybody can have any body type they want. I’ve been as heavy as 185lbs as a power lifter, and recently as light as 144lb as rower. I can go up and down as needed by altering my calories, reps, and sets in the gym.
The Blueprint
Most people need to lose fat, others need to gain muscle, and some need to do both. Getting the health look is easy when you know what to do. If you follow magazine articles or old methods, you’re just spinning your wheels.
Losing Weight
It’s always been true that to lose weight you need to burn more calories than you take in. A 500 calorie per day deficit works great. Going beyond that will only harm your body and leave you with temporary results.
Use Fitday.com to count your daily caloric intake and wear a heart rate monitor to count calories burned. At the end of the day you burned 500 more than you ate, you’re right on track.
When exercising use high weights for low reps. This will make you stronger without making you bulky.
Gaining Weight
If you are stick thin, you need to eat 350 to 500 calories per day more than you burn in order to gain muscle mass. Make sure to eat the right proportion of Protein, Carbs, and Fat depending on your fitness routine. Make sure not to take in too many calories or it will store as body fat.
When lifting, high reps for many sets will cause your muscles to grow. Keep an eye on your proportions, and don’t neglect any areas. You don’t want to be the guy with huge arms and chicken legs.
Supplements can’t offset bad habits. They’ll only improve results from good habits. I tell everyone to stay away from anything promising otherwise. Spending millions of dollars on marketing doesn’t make it work.
What I recommend
Glucosamine & Chondroitin
I recommend this for anyone with joint pain. It takes 4 to 6 weeks to start working, so make sure to give it time before you say it doesn’t work.
Dosage: 1000mg/day of Glucosamine and 800mg/day of Chondroitin
Protein Powder
I use this as a substitute when I’m on the go. I mix it with some cold water, add some fruit, eat a few nuts, and presto a balanced meal on the go that doesn’t require refrigeration.
Fish Oil
This one I’m not quite sure about. I’ve read all the medical studies, (which are quite impressive) but haven’t seen much improvement in my athletes. There really isn’t any easy way to quantify the results. Also there’s no way to tell if the oil has become a lipid peroxide (rancid) which is damaging to cells.
Photo Credit :http://www.girlwithnoname.com/2010/05/rant-theres-no-such-thing-as-magic/
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Peer Pressure: Fitness or Fatness
No comments · Posted by Jason Zagami in New Articles, Weight Loss
Someone asked me “what makes SBF a success?” It really boils down to the way our trainers and members support each other. Unlike most gyms and personal training studios where people train alone or one-one-one, we’ve structured our program in a way that promotes group support and a sense of community.
We’re big on social accountability and peer motivation. We train inside together, and we race outside together. But either way we’re all together.
In order to reach your goals you need two things: motivation, and excitement. Positive peer pressure from your friends keeps you motivated, while races and competition spark excitement.
When you join SBF you’re joining more than a gym, you’re becoming a member of the tribe.
Exercise · Fitness · Motivation · team work · Weight Loss
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I Don’t Want to Bulk Up. I’m a Girl!
No comments · Posted by Jason Zagami in New Articles, Weight Loss
Don’t get like this chick
Most women come to me looking to lose weight. While losing weight it’s still important get stronger. The right coach knows the secret formula to make you stronger without turning you into Arnold. My advice: steer clear of big and bulky personal trainers. They tend to train you the same way they workout. It’s what they know.
Are you eating like a Body Builder?
In my gym we train athletes! Athletes need to be strong yet light to remain competitive in their sport. OK, first and foremost diet. If you’re loading up with excessive calories and carbohydrates you’re going to pack on weight regardless of how you exercise.
Use FitDay.com to track you caloric intake. It’s free and really easy to use.
Stop Exercising Like a High School Jock
Exercising to Failure (High Volume Strength Training) will put you on the fast track to unwanted muscle gain. So that means don’t lift heavy weights until your muscles are exhausted. To get stronger and lighter we train our athletes with no more than four reps per set at weights close to their 1RM (one rep maximum). We don’t want to promote Hypertrophy (Increasing muscle tissue size).
And It Just Hurts
Another downside to High Volume Strength Training is the accompanied muscle soreness that lasts two to four days. This means you’ve lost the opportunity to train with greater frequency. You should be training three to six days per week to get the most out of your weight loss program. Not easy to do when you’re sore all the time.
Do It Right!
If you’re ready begin an effective weight loss program, Call or Email us today.
Click Here to Get Started
We make it easy by setting you up with everything you need, soup to nuts.
Solid Body Fitness
617-365-0905
Jason@SolidBodyFit.com