You are tired of working out alone. You want something super intense that will get you in ideal shape. You just want to do something radical and different and challenge yourself to do it.
If any of these statements describes you, then a bootcamp style class is perfect for you.
As a trainer I have been lucky to inherit a boot-camp class from a fellow trainer when he left our facility for another profession. His format was excellent, and I followed it for the remainder of his "cycle". However, as soon as the first "cycle" for me was beginning I made changes that I believe are the epitome of boot-camp classes.
Boot-camps are classes that quite frankly, kick your butt! The amalgamation of resistance training, plyometrics, cardiovascular training, flexibility, and core dynamics is enough to make most heads spin, and bodies hurt! Add in the social element of working out with your peers, and you have a recipe for success. Furthermore, most boot-camp style classes are excellent financial options as they often cost less then one-on-one trainer. Obviously, they do not provide the same one-on-one attention, but a good trainer will be capable of making you feel cared about while maintaining the dynamics of the boot-camp.
So on that note, if your looking to really ramp up your workouts, join a boot-camp. You'll love the results. Regardless of your goal you will be in a world of success.
Lastly, be on the lookout for a new boot-camp style workout coming from me. EVOLUTION. I'm hard at work in development of a program that will rival P90x, Insanity, and any other boot-camp style class that has become a popular DVD program. Just know, any followers, or regular readers of this blog will get an opportunity to try it out at my gym first.
For now folks, get excited for the REVOLUTION, experience the EVOLUTION.
Stay Fit Forever!
Sunday, January 30, 2011
Thursday, January 27, 2011
Rest is not always Best!
Many people fall into their same routine when it comes to resistance training. They perform a set of a given exercise, and then rest for the same amount of time, consistently between each set and exercise, until their routine is complete.
One of the best variables that can be adjusted in a workout is rest period. This is because you begin manipulating what energy systems you use to drive your workout.
Quick rests are heavily dependent upon glycogen stores (the stored form of carbohydrates in our muscles and liver), as well as quickly formed ATP (adenine-tri-phosphate: it is our body's currency, it is the energy that drives processes in the body).
Longer Rests allow glucose and fat cells to be converted to glycogen and ATP, as well as for oxygen to increase the quality of these conversions. ("Catching your breathe, and feeling recovered")
While I'm over-simplifying the science behind the rest periods, I'm attempting to help you all understand that you don't want to rest the same amount of time between exercises and between workouts. It is excellent to rest longer on HEAVY lifting sets, but even more excellent to not rest very long on sets that use less weight.
Only advanced trainees, or those under supervision of a trainer should severely cut rest time down between sets of HEAVY loads.
Try this workout out and shock your system. It is a 1 exercise, full body split.
Squat- 4 sets of 12, 10, 8, 12 (60 seconds rest MAX)
Incline Dumbbell Press 4 sets of 12, 15, 12, 8 (60 Seconds rest MAX)
Lat Pulldown- 4 Sets of 12, 15, 12, 8, (45 Seconds rest MAX)
Dumbbell Curl- 3 sets of 12, 10, 10 (30 seconds rest MAX)
Tricep Pressdown - 3 sets of 12, 10, 10 (30 seconds rest MAX)
Upright Shoulder Row- 3 sets of 10, 12, 12 (30 seconds rest MAX)
Seated Calf Raise - 3 sets of 15, 20, 15 (30 seconds rest MAX)
This workout should take you roughly 35 minutes if done properly. AND TRUST ME, you will be exhausted, and definitely sore the following day. Give it a try. And gentleman looking for hypertrophy (muscle growth), don't worry, this will shock those muscle fibers into growing a bit bigger and stronger!!!
Rest a little less and.......
STAY FIT FOREVER FOLKS!
One of the best variables that can be adjusted in a workout is rest period. This is because you begin manipulating what energy systems you use to drive your workout.
Quick rests are heavily dependent upon glycogen stores (the stored form of carbohydrates in our muscles and liver), as well as quickly formed ATP (adenine-tri-phosphate: it is our body's currency, it is the energy that drives processes in the body).
Longer Rests allow glucose and fat cells to be converted to glycogen and ATP, as well as for oxygen to increase the quality of these conversions. ("Catching your breathe, and feeling recovered")
While I'm over-simplifying the science behind the rest periods, I'm attempting to help you all understand that you don't want to rest the same amount of time between exercises and between workouts. It is excellent to rest longer on HEAVY lifting sets, but even more excellent to not rest very long on sets that use less weight.
Only advanced trainees, or those under supervision of a trainer should severely cut rest time down between sets of HEAVY loads.
Try this workout out and shock your system. It is a 1 exercise, full body split.
Squat- 4 sets of 12, 10, 8, 12 (60 seconds rest MAX)
Incline Dumbbell Press 4 sets of 12, 15, 12, 8 (60 Seconds rest MAX)
Lat Pulldown- 4 Sets of 12, 15, 12, 8, (45 Seconds rest MAX)
Dumbbell Curl- 3 sets of 12, 10, 10 (30 seconds rest MAX)
Tricep Pressdown - 3 sets of 12, 10, 10 (30 seconds rest MAX)
Upright Shoulder Row- 3 sets of 10, 12, 12 (30 seconds rest MAX)
Seated Calf Raise - 3 sets of 15, 20, 15 (30 seconds rest MAX)
This workout should take you roughly 35 minutes if done properly. AND TRUST ME, you will be exhausted, and definitely sore the following day. Give it a try. And gentleman looking for hypertrophy (muscle growth), don't worry, this will shock those muscle fibers into growing a bit bigger and stronger!!!
Rest a little less and.......
STAY FIT FOREVER FOLKS!
Sunday, January 16, 2011
A Kick Start to your workout
Ever wonder about what you could do to make sure you have tons of energy to conquer your workouts? Are you usually sluggish the whole way through?
Well, the same thing that gets you going in the morning for work or school is the same thing that can add a little pep to your step before a workout.
Yes, that is right. We are talking about Caffeine.
Caffeine is the worlds most heavily consumed stimulant and is also known by its chemical name (1-3-7 trimethylxanthine). Yes, I know that's a mouthful, but its nice to know what caffeine really is. Common sources of caffeine include coffee, soda, ice teas, chocolate, and energy drinks. Sadly, most of these options carry extra calories, and become no good when dieting and training for an optimal physique.
Coffee is an excellent option, especially if you like it black, or use artificial sweeteners, as it will lower the simple carbohydrate count associated with your beverage. Secondly, coffee caries many health benefits including a particularly high amount of anti-oxidants. Anti-oxidants help restore cells and fight off the "free-radicals" that are in the world arouns us.
Soda is not a good option no matter what. Regular sodas are loaded with sugar and a caloric disasters. Diet Sodas still have high carbonation which can accelerate dehydration in the body. "ever notice drinking soda doesn't cure thirst?" Teas are in much of the same boat as they often contain unwanted amounts of sugar per serving.
However, diet green tea is EXCELLENT before a workout considering it has high caffeine, and high EGCG, a chemical that has been proven to accelerate fat loss.
Chocolate is not really a high source of caffeine and so it should not even be considered.
Lastly energy drinks are an excellent source of caffeine, considering they come in high doses and really can get oneself going. However, they too fall prey to the high sugar content, or at the very least, the dehydration effect due to the carbonation.
Tea and coffee are not your only options though. The supplement industry has many products that can be found in pills and powders that have concentrated amounts of caffeine in them to help aid in the workout. Popular choices include Hydroxycut, NO Xplode, Superpump250, and Lipo6x.
To note: Always ask your doctor about the health of your heart before consuming these products as they are very potent, and also contain other elements that aid in either fat loss or muscle building. Thus, my recommendations are only valid when used after the consult of a medical professional and an understanding of one's own health is reached.
Caffeine doesn't just give you a boost of energy. It also blunts exhaustion within muscles. An excellent study done by the American College of Sport Medicine a few years back shows that individuals who took caffeine prior to a workout felt less "pain" from exercising then the placebo. Furthermore, the individuals using caffeine had significantly more strength then those who did not. All participants completed the same battery of tests.
So caffeine is great for psychological and physiological boosts, improves strength, and fights fatigue. It's an excellent mode of boosting one's workout given a clean bill of health. It should be known though, excessive use creates a dependency upon the stimulant, and this could lead to nervous shakes, sleeplessness, and psychological dis-orientation. These effects are also felt when too high a dose is consumed.
The perfect dose is between 50mg - 250mg depending on one's tolerance. Always start at the low end of this spectrum for safety sake.
So boost your workout folks, and STAY FIT FOREVER.
Well, the same thing that gets you going in the morning for work or school is the same thing that can add a little pep to your step before a workout.
Yes, that is right. We are talking about Caffeine.
Caffeine is the worlds most heavily consumed stimulant and is also known by its chemical name (1-3-7 trimethylxanthine). Yes, I know that's a mouthful, but its nice to know what caffeine really is. Common sources of caffeine include coffee, soda, ice teas, chocolate, and energy drinks. Sadly, most of these options carry extra calories, and become no good when dieting and training for an optimal physique.
Coffee is an excellent option, especially if you like it black, or use artificial sweeteners, as it will lower the simple carbohydrate count associated with your beverage. Secondly, coffee caries many health benefits including a particularly high amount of anti-oxidants. Anti-oxidants help restore cells and fight off the "free-radicals" that are in the world arouns us.
Soda is not a good option no matter what. Regular sodas are loaded with sugar and a caloric disasters. Diet Sodas still have high carbonation which can accelerate dehydration in the body. "ever notice drinking soda doesn't cure thirst?" Teas are in much of the same boat as they often contain unwanted amounts of sugar per serving.
However, diet green tea is EXCELLENT before a workout considering it has high caffeine, and high EGCG, a chemical that has been proven to accelerate fat loss.
Chocolate is not really a high source of caffeine and so it should not even be considered.
Lastly energy drinks are an excellent source of caffeine, considering they come in high doses and really can get oneself going. However, they too fall prey to the high sugar content, or at the very least, the dehydration effect due to the carbonation.
Tea and coffee are not your only options though. The supplement industry has many products that can be found in pills and powders that have concentrated amounts of caffeine in them to help aid in the workout. Popular choices include Hydroxycut, NO Xplode, Superpump250, and Lipo6x.
To note: Always ask your doctor about the health of your heart before consuming these products as they are very potent, and also contain other elements that aid in either fat loss or muscle building. Thus, my recommendations are only valid when used after the consult of a medical professional and an understanding of one's own health is reached.
Caffeine doesn't just give you a boost of energy. It also blunts exhaustion within muscles. An excellent study done by the American College of Sport Medicine a few years back shows that individuals who took caffeine prior to a workout felt less "pain" from exercising then the placebo. Furthermore, the individuals using caffeine had significantly more strength then those who did not. All participants completed the same battery of tests.
So caffeine is great for psychological and physiological boosts, improves strength, and fights fatigue. It's an excellent mode of boosting one's workout given a clean bill of health. It should be known though, excessive use creates a dependency upon the stimulant, and this could lead to nervous shakes, sleeplessness, and psychological dis-orientation. These effects are also felt when too high a dose is consumed.
The perfect dose is between 50mg - 250mg depending on one's tolerance. Always start at the low end of this spectrum for safety sake.
So boost your workout folks, and STAY FIT FOREVER.
Thursday, January 13, 2011
Never say Never
Just a random thought, quite short, but full of value.
Far too many set their personal bar way too low. I've heard everything..."I could never get that big", "I'll never look as good as her", or my personal favorite, "I just don't work hard enough to get there, I could though".
Moreover, excuses pile up as to why bodies aren't changing, and results are non-existent. I've heard, "I hate eating healthy, so I just gave up", "I don't train all that hard", "I don't want to lift heavy weights because I'll get too big", "I don't know what to do". It's just endless folks, excuses, and low goals....they are all the same.
Everyone needs to look in the mirror and be honest with themselves. Why do you not have the body you desire? Really...why? Ok, good now you've told yourself, to your face your problem. What ya gonna do about it? Sit down at your desk, write down your options. Ok. Done. How ya gonna get there? Once again, hit the drawing board, make a map, and get there.
It's quite simple folks, you must plan to see success, ala the saying; "He who fails to plan, plans to fail". Don't let that be you. So here is a quick scenario of a random Joe, just to help you understand my sermon.
Why don't I look how I'd like?
I, average Joe, eat fast food twice a week, I stay up late everynight, and I drink twice during the weekend. I also don't care about loading my morning coffee with sugar, and lunch is more snack then sustenance.
What do I want?
I really wanna lose about 25 pounds of fat, and tighten up my muscles. I want a little bit bigger chest and arms too, gotta look right.
How can I get there?
I need to speak with a nutritionist, find out how much I should eat everyday, and what I should eat.
I need to make it to the gym more then once a week as well. Maybe a Personal Trainer could help me get going, even if its only temporary. I just need to know how to go about my workouts, I'm always so clueless. Ok, so thats it. I'm gonna get both of these guys and they can show me what to do.
So, there is a plan to succeed folks, broken down for you. Just remember all things can be written perfectly, but you need Dedication and Perseverance to reach your goal.
As I've said to many clients when they have the look of quit in their eye during a workout....Just think where you could be....a tent, Iraq, scorpions in your bed, bullets over your head, and heat that makes you sweat through new clothing within an hour.
Stay Fit Forever.
Far too many set their personal bar way too low. I've heard everything..."I could never get that big", "I'll never look as good as her", or my personal favorite, "I just don't work hard enough to get there, I could though".
Moreover, excuses pile up as to why bodies aren't changing, and results are non-existent. I've heard, "I hate eating healthy, so I just gave up", "I don't train all that hard", "I don't want to lift heavy weights because I'll get too big", "I don't know what to do". It's just endless folks, excuses, and low goals....they are all the same.
Everyone needs to look in the mirror and be honest with themselves. Why do you not have the body you desire? Really...why? Ok, good now you've told yourself, to your face your problem. What ya gonna do about it? Sit down at your desk, write down your options. Ok. Done. How ya gonna get there? Once again, hit the drawing board, make a map, and get there.
It's quite simple folks, you must plan to see success, ala the saying; "He who fails to plan, plans to fail". Don't let that be you. So here is a quick scenario of a random Joe, just to help you understand my sermon.
Why don't I look how I'd like?
I, average Joe, eat fast food twice a week, I stay up late everynight, and I drink twice during the weekend. I also don't care about loading my morning coffee with sugar, and lunch is more snack then sustenance.
What do I want?
I really wanna lose about 25 pounds of fat, and tighten up my muscles. I want a little bit bigger chest and arms too, gotta look right.
How can I get there?
I need to speak with a nutritionist, find out how much I should eat everyday, and what I should eat.
I need to make it to the gym more then once a week as well. Maybe a Personal Trainer could help me get going, even if its only temporary. I just need to know how to go about my workouts, I'm always so clueless. Ok, so thats it. I'm gonna get both of these guys and they can show me what to do.
So, there is a plan to succeed folks, broken down for you. Just remember all things can be written perfectly, but you need Dedication and Perseverance to reach your goal.
As I've said to many clients when they have the look of quit in their eye during a workout....Just think where you could be....a tent, Iraq, scorpions in your bed, bullets over your head, and heat that makes you sweat through new clothing within an hour.
Stay Fit Forever.
Wednesday, January 12, 2011
Pre-Workout Meals
It was asked of me to speak about Pre-workout meals on this blog by an excellent client of mine, David. He was curious as to what he should eat, and when he should eat it before our workouts.
Basically, pre workout nutrition is quite simple. You want to consume enough calories for sustenance, but not so much that you bog yourself down, and either get sick, or lethargic.
An ideal pre-workout meal would be a rather large handful of nuts, and a jelly sandwich.
You gain an ideal amount of healthy fats, protein, and quick digestion carbohydrates that will help power your workout.
Another excellent meal would be a lunch meat and cheese sandwich on wheat bread with lettuce and tomato. Included in this would be a glass of tea, orange juice, or even a Gatorade. Once again carbohydrates, protein, and healthy fats allow you to power through your workout.
This meal should be consumed about 2 hours to an hour and a half before your bout of exercise.
Hope this answers the question accurately and perfectly.
Stay Fit Forever.
Basically, pre workout nutrition is quite simple. You want to consume enough calories for sustenance, but not so much that you bog yourself down, and either get sick, or lethargic.
An ideal pre-workout meal would be a rather large handful of nuts, and a jelly sandwich.
You gain an ideal amount of healthy fats, protein, and quick digestion carbohydrates that will help power your workout.
Another excellent meal would be a lunch meat and cheese sandwich on wheat bread with lettuce and tomato. Included in this would be a glass of tea, orange juice, or even a Gatorade. Once again carbohydrates, protein, and healthy fats allow you to power through your workout.
This meal should be consumed about 2 hours to an hour and a half before your bout of exercise.
Hope this answers the question accurately and perfectly.
Stay Fit Forever.
Training Specials
This is for all my readers located in the D.C. metro area
I'm offering 10 sessions with me for only $420.00. Purchase before the end of the month and I'll even give you two free. So essentially you get 12 sessions with me for only $420.00. Talk about savings.
No time is better then now to start pushing yourself towards that goal. I'm here to help each and every person that asks.
I'll help you stay fit forever.
Reach me at Kevinm@getstarfit.com, and we can set up a time for you to come train with me. Let's DO THIS.
I'm offering 10 sessions with me for only $420.00. Purchase before the end of the month and I'll even give you two free. So essentially you get 12 sessions with me for only $420.00. Talk about savings.
No time is better then now to start pushing yourself towards that goal. I'm here to help each and every person that asks.
I'll help you stay fit forever.
Reach me at Kevinm@getstarfit.com, and we can set up a time for you to come train with me. Let's DO THIS.
Training With Me
So my boss at Star Fitness, Jesse Cooper, has decided that now is the time to begin regaining his physique. After over a year lay off due to a serious heart condition, and subsequent recovery, Jesse is now ready to get back into his ol' modeling shape in time for his wedding this year.
His first step was taking the Tuesday edition of my acclaimed, Star Max Elite. Although he struggled to maintain his endurance, he powered through and earned his stripes. He will be taking both the Tuesday and Thursday class, while also training with one our excellent staff on Saturdays.
Jesse has started a blog to document his experiences, so I encourage any regular readers to also check him out
www.madeinliberia.blogspot.com
Support him has he undergoes the Greenbelt Experiment.
His first step was taking the Tuesday edition of my acclaimed, Star Max Elite. Although he struggled to maintain his endurance, he powered through and earned his stripes. He will be taking both the Tuesday and Thursday class, while also training with one our excellent staff on Saturdays.
Jesse has started a blog to document his experiences, so I encourage any regular readers to also check him out
www.madeinliberia.blogspot.com
Support him has he undergoes the Greenbelt Experiment.
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