TAG | Fitness
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.
3
Safe Fitness Training for Kids
No comments · Posted by Jason Zagami in Cross Training, New Articles
Education & Experience
Fitness programs for kids aren’t necessarily complicated, but they do require an additional level of education and experience. A child’s body is not fully developed, so it’s important that you take extra care when loading their muscle, bones, and tendons. Because of this we choose fun games that improve conditioning and team building, instead of focusing solely on strength.
The Right Tools
The best training for your kids is a balanced program of Cardio-Conditioning and Light Weight Lifting. Luckily today many schools and private fitness facilities have equipment designed to work for kids and adults. One of the best tools for training kids is the Concept2 Rower. The only exposed moving parts are the handle and the seat. Unlike the treadmill, the rower moves under the users own power making it virtually impossible for them to get injured by the machine.
Good Coaching vs Bad Coaching
Weight lifting for kids isn’t bad when done properly and performed well within their limitations. Problems arise when coaches create a competitive environment in the weight room, turning their training into a power lifting competition. When kids start Benching, Leg Pressing, or Squatting significantly more than their body weight, this can cause hardening of the growth plates, or tear their young muscles and tendons. Don’t let the media and a few bad coaches scare you away from keeping your kids healthy.
Teaching Them is Protecting Them
The goal is to teach them how to properly care for their bodies. We teach gym etiquette, nutrition, how to exercise safely, and explain the dangers of steroids and supplements. It’s a lot less likely that your child will be negatively influenced by peers if they’re properly educated.
bones · coaches · Coaching · concetp2 · Fitness · growth plate · high school · kids · middle school · muscles · sports · tendons
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/
In order to accomplish a task, your brain must figure out three processes.
Define the Goal – What do I need to do?
Instructions – How will I do it?
& Means – What’s needed to do it?
When it comes to weight loss, people try without a plan. How will you stay motivated when you don’t even know if what you’re doing is working?
Defining your Goal
Wanting to look and feel better is good, but it’s not a quantifiable goal. Looking and feeling great are byproducts of proper diet and exercise.
Set a measurable goal. Good examples are completing a 5K road race, swimming 1,500 meters for time, or completing 100 Burpees in under 12 minutes.
Instruction
Goals such as running a faster mile are great in that the instructions are pretty straight forward. To run faster, get out there and run more. Unfortunately setting a goal of dropping a pant size isn’t as simple as trying on more pants.
Don’t over complicate things. 90% of people just need to eat less junk and exercise more. Eat less pasta, breads, sweets, and Soda. Have more water, fruits, vegetables, and unprocessed meat.
Means
The means are easiest part. Running outside is free, just invest in a pair of proper running sneakers. If you own a bike, once again free.
Many gyms are $10 a month, so no excuses there. Jump on a treadmill and walk for 30 minutes. Each week see how much farther you can go in that time.
If you can afford it, find a gym that specializes in athlete training and weight loss. It cost more than the other options, but a staff of coaches and trainers will continue to motivate and educate you, ensuring the fastest results. Click Here to try Us for a Free Week
Start Today
Today! Not tomorrow, not next Monday, Now!
Get on a scale, see how fast you can complete a mile right now. Find out just how out of shape you really are, then register for an upcoming race (no longer than 90 days from now). Click here to find some. Tell everyone you know that you’re doing it so you’re accountable.
There’s no reason to wait, only excuses!