The Busy Fitness Pro

Posts Tagged ‘Resistance Training’

Want to build muscle? Do you want to get shoulders, get biceps, and get pecs? Do you want to get stronger? Do you want to get into the greatest shape of your life?

The key to any effective muscle building program is to first define your goals. Do you want to lose weight and gain muscle? Or do you want to gain weight and add muscle? What kind of body are you striving for? An athletic build that is lean and efficient? Or a body builder’s type of physique? Write your goals down.

The next step in your road to getting fit and building muscle is to determine your schedule and how much time you have to dedicate to the workout plan you will follow. Do you want to structure a 5-6 day a week workout schedule? Or do you only have 3 days to fit time in for the gym. Your muscle building routines will need to be tailored to a schedule you can stick to. There are many ways to combine muscle groups into effective exercise routines that will accommodate most any schedule that allows at least 3 days a week in the gym for resistance training.

Building muscle relies heavily on diet as well. Your next step should be to design a diet that supports the goals you specified above. If you need to gain weight, a diet high in protein and quality carbohydrates is going to allow you to intake the nutrients needed to support body growth. The right mix of carbohydrates, fats, and proteins is critical in your goal of developing quality muscle.

There are many diet/workout plans on the market. Most focus on diet and very few do a good job of helping you develop a fitness plan to achieve muscle building goals.

An effective diet and workout plan will provide a synergisitc approach to getting fit and building muscle. It will allow you to realize your goals, both in the gym, and at the breakfast table.

You know the steps now. Time to take action. We can help. Do you want to get shoulders, get biceps, and get pecs?

Technorati Tags: Biceps, Body Builder, Breakfast Table, Building Muscle, Effective Diet, Exercise Routines, Fats And Proteins, Fitness Plan, Gain Muscle, Getting Fit, Good Job, Muscle Building Routines, Muscle Groups, Pecs, Quality Muscle, Resistance Training, S Type, Workout Plan, Workout Plans, Workout Schedule

1.    The secret to making a simple Commitment to your exercise program.

The big companies who are stealing your money want you to believe that a pill, fad diet or a special machine will solve all your weight loss and fitness problems.

This is counter-intuitive and insults your common sense.  But people still want to believe – because there’s so much PAIN.

The real “secret” is quite simple and I’ll distill it for you right here: eat 4 to 5 small healthy meals per day and perform a combination of aerobic and resistance training exercise for 40 to 60 minutes 3 times a week.  Take out your calendar right now and mark off three days each week for the next 12 weeks when you will commit to exercising.

Then do it.

Your consistent commitment will bring you the results you want.

2.    The secret of having a Coach.

Almost every self-help book ever written talks about the critical importance of having a coach/mentor.  A coach is an experienced and trusted counselor or teacher.  It’s inevitable that you will come up against hard times on your path to losing weight and getting fit.  A coach will guide, motivate, educate and support you – so you can easily and rapidly overcome these hurdles.  A coach is critical to systemising your exercise program for maximum results and assisting you in heightening your motivation and strengthening your commitment.  And a coach becomes your “objective feedback system,” helping you see, understand and correct the problems that are interfering with your progress.  Exercise and nutrition are bona fide sciences and learning everything you need to know on your own can take years of struggle – but not if you have a coach.

3.    The secret of Progression.  Have you ever met someone who says they exercise week after week, month after month, even year after year and aren’t getting any new results?  Believe it or not, doing the same workout over and over without expert guidance to direct your progress will actually decrease your results. You must learn how to progressively improve and fine-tune your efforts for maximum weight loss and fitness results.

4.    The BIGGEST secret: Accountability.  In a recent study at Virginia Polytechnic University in the US, researchers divided people starting a walking program into two groups.  Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls.  At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls.  The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!Don’t wait until it’s too late to get your body back!

10 Day Weight Loss Plan!!!

Busy Fitness Diet Help!!!!!

Sometimes The Fat Is Not Your Fault- Read this in depth plan to rid your body of fat permenantly !!!!

Best Fitness Training- Change up your workout. Here you find the simple directions to help you switch up your workout effectively and lose weight permenantly!!

Over 40? It’s not too late to find fitness. In fact in some ways it might be easier. Get free access to this great source that can change your life!!

Get Rid Of The Fat!!!!!!!!! Get the fat off of your body once and for all, free access to one of the most trusted sources for losing fat permenantly!!

Get Ripped abs, no matter what your age is. Free access to proven method to get cut, ripped abs, quickly!!! It is not easy but real solutions often aren’t!

Technorati Tags: 60 Minutes, Coach Mentor, Common Sense, Consistent Commitment, Critical Importance, Exercise And Nutrition, Exercise Program, fad diet, Feedback System, Fitness Results, Fitness To You, Health & Fitness, health and fitness, Healthy Meals, Hurdles, Insults, losing weight, Maximum Results, Objective Feedback, Personal Trainer, Personal Trainer CBD, Personal Trainer Eastern Suburbs, Personal Trainer In Sydney, Personal Trainer Inner West, Personal Trainer Sydney, Personal Training Sydney, Personal Trazner North Shore, Resistance Exercise, Resistance Training, Self Help Book

While these misconceptions surely exist among men, they seem more common among women. Perpetuated by the media, fads, and fashion magazines that carelessly dispense fitness advice, these mistakes are almost ingrained and therefore hard to shake. Below is my response.1. I Need To Lose WeightWhen speaking about fitness and nutrition, this is the most common phrase uttered by women. While it is true that many overweight individuals (both men and women alike) need to lose drastic amounts of weight for health reasons, many who utter this phrase want to lose body fat, not weight. What’s the difference?If weight goes down, doesn’t body fat follow? Not necessarily. For many, an exercise regimen that includes cardiovascular and resistance training increases muscle while eliminating body fat.The overall effect is a tighter, more toned physique, but body weight could stay the same or even increase. Therefore, the obsession with numbers on a scale is unfounded; one can greatly improve appearance, enhance fitness levels, and eliminate unwanted fat all while maintaining a constant weight. Focus instead on a combination of body fat measurements in trouble spots and the image in the mirror.2. I Just Gained Two Pounds!Again, the numbers on the scale are of little importance in the short run. I hear too many women expressing genuine concern over a fluctuation of two or three pounds in bodyweight.There are so many factors, none of which have to do with “getting fatter,” that could have caused such a minor gain, so there is no need for panic.For example, an individual should weigh him/herself at the same time every day because the difference in weight between stepping on the scale first thing in the morning on an empty stomach and stepping on the scale after dinner can be quite noticeable. This difference, however, is normal and cyclical.3. I’m Going On The ____ Diet.To many women, the word diet implies two things that are notorious saboteurs: deprivation and an end-date. Whether it’s the grapefruit diet, Atkins, or some other fad diet in the latest fashion magazine (that’s why they’re fashion magazines, not health magazines), diets require deprivation. They force the follower to give up enjoyable foods, endure intense hunger or some combination of the two, which usually leads to intense cravings and even more intense binges. A second thing that diets imply is an end date, a day when the h#llish deprivation comes to an abrupt end. So after that spring break trip, high school reunion, or wedding day, many women gain back even more weight/fat than they originally carried. This is because they feel entitled to finally eat the foods they love after a prolonged diet, and a week of carefree eating somehow turns into a month, then a year.The way to avoid these pitfalls is to develop healthy eating habits instead of relying on crash diets. Eat nutrient-dense foods in small, frequent meals to stay satisfied and embrace portion control so that you can enjoy the foods that you love.Exercise moderately, incorporating fun and variety to workouts to avoid burnout and boredom. Health and fitness should be lifelong goals, not 4-week tours de force. 4. I’ll Be On The Elliptical If You Need Me.The idea behind some people’s religious devotion to the elliptical machine lies in the belief that since cardiovascular exercise effectively burns body fat, any form of cardio will suffice.First of all, a nutrient-dense diet combined with both cardiovascular and resistance training is shown to trump diet and cardio alone, but that is not even my main gripe.Research has consistently shown that the elliptical, although easiest on joints, is worse than the treadmill, stationary bicycle, and rowing machine (not to mention activities such as swimming and intense hiking) when it comes to elevating heart rate and burning body fat. This is due to the fact that movement on these machines relies heavily on momentum and not resistance or the propelling of one’s bodyweight. All these months of elliptical training has yielded mediocre results, and now you know why.5. I’m Going To Give Diet Pills A Try.Do you know what Yohimbe is and how its affects the body? Do you know why there was so much concern around Ephedra? Do you consume too much caffeine? If you are not intimately familiar with these substances, why would you put them in your body day after day?Before taking these pills, an individual should consult a physician to assure that he/she is in good health. Diet pills achieve fat reduction and weight loss by stimulating the body’s systems (thereby increasing metabolism), which can put extra strain on vital functions and organs such as the heart. Also, diet pills are just a tool; effort is still required to make every tool perform. Just because you pop a capsule a few times a day doesn’t mean that you can eat junk, skip workouts, and achieve that ideal physique.In short, diet pills should be employed after starting and maintaining a regimen as that last resort to break through a plateau. They can be very dangerous if used improperly or abused or use caution.6. I’ll Have The Salad, Please.Salads can be a great source of nutrients while being low in saturated fat and simple carbohydrates. The key word is “can.” Too many times I see individuals pass up perfectly healthy sandwiches and entrees, opting instead for a salad drenched in dressing, bacon bits, and croutons. These items, loaded with fat and calories while scant on nutrients, will not only sabotage a diet but will often fail to make you full.In order to construct a truly healthy salad, focus on nutrient-dense, low-calorie items such as spinach, broccoli, tomatoes, etc and mix in some lean proteins, beans, nuts, and low fat cheeses for flavor and texture. The best feature of salads is the variety that can be created, so keep things interesting and flavorful. If you prefer the mixture of dressing, bacon bits, and croutons with some greens mixed in, you might as well have some pizza or burgers to at least fill you up. As you can see, not all salads are created equal.7. I Try To Skip Breakfast.Study after study confirms that individuals who eat a balanced breakfast complete with carbohydrates, protein, and healthy fats lose more weight than those who skip this meal. Why?After a night of fasting and inactivity (aka sleep), an individual’s metabolism is slowed to a crawl. Think of breakfast as the spark that ignites up your body’s metabolic fire, setting you up to burn calories for the entire day. More importantly, though, a nutrient-dense, satisfying breakfast prevents overeating later in the day. While it is true that skipping breakfast equates to zero calories for that meal, it sets you up to consume many more calories throughout the day, when food choices probably aren’t the healthiest.So if your goal is to shed body fat or lose unwanted weight, eat within 45 minutes of waking up. Breakfast can be as simple as a low-fat yogurt with a piece of fruit, so the “I don’t have time for breakfast” excuse won’t work. 8. I Do Pushups To Get Rid Of My “Batwings.”Some swear by pushups to rid themselves of that unwanted flab around the triceps, others are devotees of crunches to expunge belly fat, while still others try lunging their way to less cellulite on the backside.Whatever the exercise and whatever the body part, this approach is called “spot reduction,” whereby an isolation exercise is performed to tone a specific area. It simply doesn’t exist.You cannot reduce body fat in one spot. While isolation exercises will undoubtedly strengthen the target muscles, the fat surrounding these muscles (and the fat everywhere else on the body) can only be reduced by consistently being in a hypocaloric state (burning more calories than consumed). This is why anyone with a six pack will tell you that crunches are not the key. So it does not matter if the goal is tighter arms, a small waistline, or a toned backside; decreasing consumption and increasing cardiovascular activity are the paths to success.9. I Don’t Lift Weights. Lifting Will Make Me Bulky.An overwhelming number of women avoid the weight rooms of local gyms and health clubs because they firmly believe that resistance training, whether it is free weights or machine-assisted weights, will result in an undesirably bulky physique.This misconception stems from the fact that nearly all men achieve noticeable gains in muscle mass after beginning a weight training regimen. Because it stems from personal observation and is partially true, it is quite difficult to combat. Yes, regular weight training will result in increased muscle mass. However, there is a certain type of training necessary to achieve these gains in size, training that involves heavy resistance and volume. By keeping the weight at about 40 to 50% of maximum effort and increasing repetitions for a cardiovascular effect, you will notice tone, not bulk. 10. It’s Reduced-Fat. I Can Eat As Much As I Want.There are two pieces of information I would like to convey here. “Reduced fat” is a relative term and just because an item is labeled such does not mean that it is low in calories.For example, if one serving of a certain food contains 60% of the daily recommended fat intake, reducing that amount to 30% is considered “reduced fat,” and will probably even be marketed as “half the fat of the original!”However, 30% is still a lot of fat for one serving, so considered absolute values like how many grams of fat, carbohydrates, protein, etc. are consumed instead of relative values like “50% less fat.” Additionally, reaching fitness goals is largely about calorie intake. More body fat and unwanted weight will be gained by eating 500 calories of a low-fat item than by eating 100 calories of a high-fat item, so keep this in mind. If there is a loss of control or guilt when eating diet or low-fat items, it is probably better in the long-run to consume the higher-fat, higher-calorie counterparts in moderation.

Technorati Tags: Bodybuilding, Bodyweight, Common Mistakes, Common Phrase, Diet Tips, Empty Stomach, exercise, Exercise Regimen, Fads And Fashion, Fashion Magazines, Fitness, Fitness Advice, Fitness Levels, Fitness Nutrition, Fluctuation, Genuine Concern, Health Reasons, Image In The Mirror, Misconceptions, Nutrition, Obsession, Overweight Individuals, Physique, Resistance Training, Trouble Spots, Two Pounds, Women's Fitness, Word Diet

The fitness goal of the over 40 fitness crowd is to simply begin moving your body on a daily basis become smart on feeding your body the way it needs to be fed.
Our goal with movement is to get in the habit of producing blood flow every day. The body movement possibilities are endless.

List the possibilities in your environment.

The gym is only one of many.

Incorporate resistance exercises at least 3 times a week. Think compound exercises. Think major muscle groups. Think push pull. The pushing motion works your shoulders, chest and triceps. Pulling activities work your back and biceps.
For your lower body

Carrying your body weight on a flight of stairs is usually good resistance for phase 1. Walk up and down stairs, one at a time, then every second stair, then every third stair. Slow and safe, then speed up. Eventually, if so motivated, you can sprint up stairs like a professional.

Shoot for intensity vs. time on station.

The over 40 crowd, including me, does not have time or stamina to spend 1 to 2 hours at the gym.
Therefore, spend 20 minutes of intense exercising with zero rest or limited rest in between sets. Get a burn, go for the burn, push to muscle failure, whether on free weights, machines, or using your body weight with different angles of pushups, setups, pull-ups, dips, or body weight squats.
Combine aerobic with resistance training not on purpose, but as a result of your intensity and the working of your large muscle groups.
No rest between sets increases your aerobic effect. For those of you who can run. Then run. Many of us cannot run. So we must utilize the many other large muscle groups to create aerobic benefits.
Keep it simple, your routine must be fun and you must must forward to it. Try to find camaraderie in your training program.
Workout with partners, workout in classes, compete at places where groups of people are training, gym, courts, parks, tracks. If no groups are available, strap on your ipod and train with Guns and Roses.
Remember, this is Phase 1.

Phase 1 gets you moving and involved in the fitness process. You must get moving and into a routine before we advance into the intermediate and advance training stages (phases 2 and 3). Once started, the Fitness Lifestyle becomes your routine.
On the input side of the equation, stop the work place happy birthday celebrations and junk food fests. Just say No! Give the birthday person a hug instead.
Plan and pack for your daily snacks the night before. After 40 years, 3 meals a day, that’s over 40,000 eating events, we should all be experts at forecasting our eating patterns and hunger periods.
Buy your almonds, sunflower seeds, assorted nuts, beef jerky or any protein bar or MRP at the discount stors on the weekends. You know one apple and one plum isn’t going to cut it for snack time.
Stop inputting into your non-value added nutritional items. Stop the diet cokes. Chew gum, not a Butterfinger. Drink water or green tea. Your body is a machine and a work of art.

Be nice to it.
Go from 3 meals per day to 6 feedings per day.

Eating is fueling your body, not satiating your hunger desire. Keep your evening meal for savoring and romantic cuisine experimentation.
Don’t count calories.

Later in your Fitness Lifestyle, you may want to track calories. Right now, start walking the walk. Work on your snacks, reduce the big meal syndrome, cutout the daily happy desserts, and these small steps will set you on a course of change.
In conclusion, start your physical movement anywhere and everywhere. You don’t need a gym, just start moving your body. Use your body weight if that’s the only resistance you have. Plan your snacks, start feeding your body six times a day, and begin saying no thanks to the multitude of desserts. You will begin seeing and feeling results in no time.
Train smart!

Fit Over 40

Strip the Fat From Your Life

Fat Is Not Your Fault!

Super Training

Technorati Tags: Aerobic Benefits, Angles, Biceps, Blood Flow, Body Weight Squats, Camaraderie, Compound Exercises, Daily Basis, Dips, Fitness, Fitness Coaching, Fitness Goal, Fitness Lifestyle, Flight Of Stairs, Free Weights, health, Major Muscle Groups, Muscle Failure, Over 40, Peak Performance, Pushups, Resistance Exercises, Resistance Training, Stamina, Ups, workout