Sports Fitness Solutions Newsletter
Issue #005 -
Flab to Fabulous Fitness Solution!
Flab to Fabulous Fitness Solution!
OK, so you just got done reading the latest monthly issue of your favorite fitness and health magazine about the newest and latest exercise program. Unfortunately as a result of reading these articles you are more confused than ever on what is the best way to Get in Shape, Build Muscle and Burn Fat so you're fit for Life.
I get asked all the time by clients, athletes, and those looking to get in shape:
"What really is the best and most efficient form of exercise for Maximum Results?"
.. More weight or less weight?
.. More reps or fewer reps?
.. Higher intensity or lower intensity?
.. More cardio than resistance training?
.. More resistance training than cardio?
.. Machines or free weights?
.. Train every day or once a week?
What is really the most effective, efficient and RESULTS driven form of personal fitness training? The one that is going to give YOU the biggest and best return on your invested fitness time?
The Personal Fitness Training industry has become so overwhelming and so confusing that most people end up doing the same fitness routine over and over again; or they give up never reaching their fitness potential.
So how do you Burn Fat, Build Muscle and Lose Weight to get the Perfect Fitness Body and maintain it for Life?
Common Fitness Training Mistakes
1. Too much machine work – Ultimately this can limit the engagement of small stabilizer muscles that give you maximum benefit throughout your fitness training program.
2. Not lifting heavy enough weight – A lot of women, for example, do not lift enough weight to engage their muscles for muscle growth.
3. Only lifting for the "Beach Muscles" – A lot of men focus too much on just their upper body and end up mainly training their chest and arms, thus creating muscle imbalances and not taking advantage of the muscle producing benefits of training the lower body.
4. Over training – People think more is better and in resistance training that is not always the case.
5. Incorrectly fueling the body for the training session. - By not eating before or after your training session, minimizes the body’s ability to reach your potential
6. Training the same way – Continue to do the same workouts but yet expect different results.
7. Cardio, cardio and more cardio – Burning fat is a great thing, but burning muscle is a bad thing. Cardio is a good fat burner, but also can burn muscle if you over indulge.
Your SFS Flab to Fab Fitness Solution
1. Venture into the Free weight section – Use dumbbells to engage both sides of your body, and for a greater challenge, perform unilateral exercise movements (alternating from one side to the other when lifting weights).
2. Take your work out almost to failure – It’s important to engage the muscles completely and make sure that no matter whether you are completing 5 or 8 reps, the last 2-3 should be challenging and you should not be able to complete another 2-3 reps. If you can, then raise your amount of weight to engage those muscles. Make sure to use a spotter if you’re lifting heavier weights.
3. Lunges and squats – Probably the two best lower body exercises that can be performed to engage the largest muscles in your body. Working your lower body will keep you symmetrical in shape and also will help you burn more fat. This will change your Body/Fat ratio by developing the largest muscles in your body, and they will become your Fat Burning Machines while your body is at rest.
4. Stay with a program. – Too many times people will stick with a program for a week not sees the 10 pounds of weight loss they want, and then move on to the next best program. The key to success is to stay consistent. An important part of a training program is how many repetitions should be completed and when should they be changed. I feel that we need to stress our bodies in able to make changes in our physiques. This will require you to lift heavier at times compared to other times. When lifting heavier make sure to use a spotter to ensure that you are safe. Unfortunately there is not a perfect repetition range to ensure that you achieve the results that you want. Lift heavy for size and strength, while periodically changing your rep range to keep your body guessing while developing strong fat burning muscles.
5. Relax to Rebuild – Rest and Recovery are the key elements in any successful fitness training program. Your muscles only grow when they are at rest, they are not growing while you are working out, and during the workout the muscles are only being broken down not growing. So to ensure that we are being as efficient as possible make sure that there is recovery and rest built into your workouts.
6. Eat to train and train to eat – If you were given a Ferrari you probably would not put cheap gas in it. Well your body is an engine, so feed it like one. You cannot perform well at peak levels without fuel, especially if you are engaged in a high intensity resistance training workout. Eat a combination of good quality, high fiber carbohydrates in combination with a lean good quality protein before your training sessions; and always refuel again after you workout. You need to feed the muscles you just broke down so they can get stronger again. You should try to eat your largest meals in the beginning of the day, while eating small quantities of food as the day progresses though the afternoon and evening. By eating your larger meals earlier in the day it will allow you a better chance of burning those calories and not have them turn to fat.
7. Enjoy your workouts – There is nothing that says that workouts cannot be fun, actually I think that some of the best workouts are the ones that you look forward to. For example, don’t be afraid to train outside and work with a suspension trainer at the local park, or if you like to ride your bike plan a challenging ride, or jump into a spin class. The point is if you can do the exercise that you enjoy, it makes your workout a whole lot more fun!
8. Challenge yourself – Machines will typically provide only one range of motion and will not help improve any muscle imbalances you may have. When you use dumbbells, you have no choice but to engage both sides of your body when lifting weights. Using free weights will really uncover any weakness you may have on one side of your body, promote a more natural range of motion, support imbalances of your muscle groups, and introduce you to tons of exercises that can be performed with a low cost and home friendly training method. Also, challenge all your muscles by using a Stability Ball. Stability Balls provide you incredible flexibility in terms of cost, variety of exercises, and most importantly the engagement of many, many stabilizer muscles that would never be worked utilizing a fitness machine or even a bench.
9. Save it for the weights - There is nothing more challenging than a high intensity resistance training session, and doing your cardio before your weights will not provide you the energy you need to perform at a peak level needed to maximize your weight training sessions. Complete your weight workout. Then if you want to perform cardio on the same day as your resistance training, do it after the weights. Your body will thank you for it. Build Muscle, and then Burn the Fat!!
10. Achieve a new level – Short High Intensity Fitness Training is the best option. Your body and mind will love you for it. Train with High Intensity in Short Bursts and get maximum fat burn both when performing your resistance training and cardio workouts. That is the only way I train my clients and it helps them fit their training into their busy schedules so they can stay on track to turn the
11. You need both resistance training and cardio – Although cardio is an excellent Fat Burner, especially if performed as a High Intensity Interval Training workout, you need to realize that burning fat is only part of the equation. It is essential that any Complete and Balanced Fitness Training Plan includes an effective High Intensity Resistance Training program to maintain and increase your muscle mass. By integrating resistance workouts into your traditional cardio routines, you will build muscle and burn fat, both during your workouts and while you’re at rest. You need to develop your body into a Fat Burning Machine. Changing your body composition is the key to long-term success.
The secret in developing the Perfect Personal Fitness Training Program begins with the following:
1. Focus on the Major Muscles Groups – Stay away from Isolation Exercises like bicep curls. Burn fat and build muscle when working those Major Large Muscle Groups more often.
a. Legs – Squat
b. Chest – Chest Press
c. Back – Bent Over Rows
d. Shoulders – Overhead Press
2. Perform Compound Exercises (Multi Joint movements) – Working multi-joints at the same time provides maximum benefit to your muscles,
a. Legs – Lunge or Squat (Hip and Knee Joint)
b. Chest – Chest Press (Shoulder and Elbow Joint)
c. Back – Pull up and Rows (Shoulder and Elbow Joint)
d. Shoulders – Overhead Press (Shoulder and Elbow Joint)
3. Perform Supersets – No Rest Between 2 Exercises. Working more than one muscle with no break provides and efficient and effective workout.
• Work opposing Muscle Groups
• Chest then Back
• Work alternating between Upper and Lower Body
• Chest then Legs
4. Perform Circuit Training – Circuit Set Training turns your Fitness Training into High Intensity Resistance Training.
Train for maximum gain by performing all your exercises with minimal (30-60 sec) to no break.
5. Build your Fitness Training with Value and Flexibility in Mind – A Great Fitness Value with Outstanding Fitness Benefits.
• Train with a quality Stability ball.
• Train with Dumbbells while at home or at the gym.
• Train with a Portable Suspension Trainer, or Exercise Bands while traveling on the road for work or vacation.
Going from a Flabby out of shape body to a Fabulous well conditioned one takes commitment and a life style change. It takes some work; however I can tell you that the results are well worth the effort. Not only in the short term; but for years to come. Give it a try; and see how good you feel.
Good luck and stay fit. You'll be glad did.
Head Strength & Conditioning Coach, CSCS certified