Wednesday, July 1, 2020
Phase One -building a good foundation focusing on power and strength training, which will more readily assist fat loss when higher weights and endurance oriented training is introduced.
Phase Two -introduces Mixed Hybrid training for muscle building and stimulation. Adding key intensity techniques to the mix increases the stress imposed on the muscles and offers a unique stimulus that will force additional muscle growth. Muscle detail will begin coming through in this phase.
Phase Three will include a combination of higher and lower reps in each workout to target multiple muscle fibers and create definition and tone. The intensity of cardio will increase to improve endurance and conditioning.
All training sessions are to be recorded through Trainerize, which help to ensure all targets are being met. By adding the actual weights and reps used, you can track your progress,and continuously improve on previous results.
This program emphasizes weight training for both fat loss and muscle gain - which makes our overall body function more efficiently.
However, it is important to note that consistency in exercise and MOST IMPORTANTLY Nutrition, are absolutely vital if these objectives are to be met. You can NEVER outwork a bad diet.
Monday, June 22, 2020
As mentioned earlier, no muscle group is more noticeable for men or woman than their abs.
And, putting aside vanity, the “healthy at any side” movement and body shaming, the reality is losing Visceral Fat is one of the most important steps you can take to staying healthy for life.
No matter what your goal when it comes to working your mid-section, there are a number of mistakes you should be aware of. So if you want results avoid these common ab-training mistakes;
Your abdominals are like any other muscle in your body. They can be overworked. Doing endless ab work will not reduce the size of your waistline.
Doing endless situps and crunches will NOT create a smaller waist or flatter stomach. They are useful for your hip flexors and trunk flexion – not your abdominals…..
Don’t suck in your gut, push it out. Tighten or tense your abs and push out your belly button. When you’re bracing your core, only your lower abdominals should be in play. This creates a natural belt or girdle that stabilizes and protects the spine when you contract your ab muscles. You will notice improved posture as well as a slight flattening and tightening of the area.
You need to engage your core as a whole. Core training strengthens and stretches key muscles of the spine and lower torso and provide a solid foundation for all other movement. By using functional exercises that conditions the abdominal and back musculature which represents the key “coupling” link of the body that connects movements between upper & lower body. Because this simulates daily life and sport demands, this is one area that I focus in my fitness classes.
Finally, and most importantly – THINK NUTRITION - you must eat smart. This is a must. You have to lose body fat, not weight, in order to “see” your abs and this can only happen when you eat high quality nutrient dense foods. Eat lots of fruits and vegetables. Cut out milk, limit (or omit) wheat, dairy and meat. This will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you from gaining fat.
Don’t overeat – moderation is the key.
Limit or abstain from alcohol – it’s empty calories.