If you're already in a fitness routine, this post may not be for you. If however you're not in the swing of things, here is some simple advice. Most people who call a personal trainer want two things. They want to tone up and lose some weight or fat.
To tone up you need to challenge your body which means doing more today than you did yesterday. In my opinion the best thing to do is a variety of exercises. This makes the workout more fun and effective. It also helps overcome the biggest problem, monotony.
If you want to get started the best exercise is the pushup. What beginners may not know is that there are about ten different types. Seniors can begin standing two feet from a door and pushing out. Keep the arms close to the frame. You can gradually move back a little and eventually go to all fours. On your hand and knees you can perform about three types depending on your fitness level. Basically start with your butt in the air and gradually lower you body as you get stronger. After this there are several advanced pushups like incline, decline. close grip, clap hands, triangle and for the elite one arm pushups.
The second thing I recommend is walking. You can start with 10-15 minutes and go from there. It's also a good idea after a while to try intervals. This just means going faster and then slower. Wear a watch and go at moderate pace for five mins. For the next two mins.speed it upa little. This fast and slow pacing is more of a
challenge and really makes the time go faster. There have actually been Swedish studies that prove this principal (speed play) to be more effective than steady speed walking.
This all may sound a little confusing but it's not. We can show anyone this methodology in one session. Give us a call if you want to finally get started or visit us at body-mastery.net.
Thursday, January 19, 2012
Tuesday, January 17, 2012
Do Those Vibration Machines Really Work
Are you a resident in the La Canada, Montrose/La Crescenta area who wants to lose weight and get fit? Would you like to spend 12 minutes a few times per week to get there? There are a few vibration machines out there that promise just that.
The VibePlate, Power Plate and the VibraSlim are three of these machines currently out there and available. The good news is that there is some research that supports the benefit of these types of machines. The only problem I have is the claims they make in reference to time. I think with a price tag from between $2000 to $10,000, they need to justify the cost.
These vibration type devices look basically like large waxing machine. You stand on or put one foot on a platform and perform exercises similar to the old standards. There is definitely a additional challenge to keeping good form while fighting the vibration.
As a personal trainer with 20 yrs. experience, here are two things I believe. If you don't like something you won't keep it up and if it sounds too good to be true if usually is. These machines take something already hard and make it even harder. You may hit a muscle group more thoroughly with vibration but you won't get a cardiovascular workout in twelve minutes.
My philosophy with exercise is to make it as easy and enjoyable as possible. Make it hard enough to be effective and then keep changing it when it gets too easy. If you are already at the top of your game and want to give it try. I think you are the best candidate for vibration machines. If you are like most of us and want to get to the next level, just be consistent and keep changing up your workouts.
The VibePlate, Power Plate and the VibraSlim are three of these machines currently out there and available. The good news is that there is some research that supports the benefit of these types of machines. The only problem I have is the claims they make in reference to time. I think with a price tag from between $2000 to $10,000, they need to justify the cost.
These vibration type devices look basically like large waxing machine. You stand on or put one foot on a platform and perform exercises similar to the old standards. There is definitely a additional challenge to keeping good form while fighting the vibration.
As a personal trainer with 20 yrs. experience, here are two things I believe. If you don't like something you won't keep it up and if it sounds too good to be true if usually is. These machines take something already hard and make it even harder. You may hit a muscle group more thoroughly with vibration but you won't get a cardiovascular workout in twelve minutes.
My philosophy with exercise is to make it as easy and enjoyable as possible. Make it hard enough to be effective and then keep changing it when it gets too easy. If you are already at the top of your game and want to give it try. I think you are the best candidate for vibration machines. If you are like most of us and want to get to the next level, just be consistent and keep changing up your workouts.
Wednesday, January 11, 2012
Increase Your Metabolism to Burn More Fat
If you are just starting or if you've hit a plateau here are some tips to help you lose weight and get fit. Limit your fruit to berries or grapes. These fruits are lower in carbs. and actually help the body burn and eliminate more fat. I like Greek yogurt with berries for breakfast.
Limit you caffeine to back and green tea. Add lemon to help even more. I've heard that green tea has more anti oxidants than most fruits or veggies.
Eat more greens: Spinach, broccoli, Swiss chard, kale and butter lettuce help the body release toxins that help store fat. They also have fewer calories and contain nutrients that help prevent many diseases.
Change your exercise program. The body unfortunately gets used to anything you do for longer than a month. If you do the same thing for too long, you actually will become less fit after a while. The body adapts and gets the work done more efficiently. It has been scientifically proven that you can make more progress with a different routine even if its easier.
If you lift weights, stop the three sets of ten/fifteen mentality. So many of the people I start with have been doing the same routine for way too long. They do an exercise ten or fifteen times then repeat the same thing two or three times. This in not only unimaginative and boring but more importantly not all that effective. You want to hit the muscles from different angles to maximize fatigue which in this case is a good thing.
If you are already walking, very good. If you want to make more progress, add some intervals and some strength training. Walking a little faster than a little slower it's a well know way to speed up you metabolism.
Finally if you don't strength train, you are missing the boat. You can spend 15-20 minutes a week and make a major improvement in your sticking point. Remember a little of something is better than a lot of nothing.
Limit you caffeine to back and green tea. Add lemon to help even more. I've heard that green tea has more anti oxidants than most fruits or veggies.
Eat more greens: Spinach, broccoli, Swiss chard, kale and butter lettuce help the body release toxins that help store fat. They also have fewer calories and contain nutrients that help prevent many diseases.
Change your exercise program. The body unfortunately gets used to anything you do for longer than a month. If you do the same thing for too long, you actually will become less fit after a while. The body adapts and gets the work done more efficiently. It has been scientifically proven that you can make more progress with a different routine even if its easier.
If you lift weights, stop the three sets of ten/fifteen mentality. So many of the people I start with have been doing the same routine for way too long. They do an exercise ten or fifteen times then repeat the same thing two or three times. This in not only unimaginative and boring but more importantly not all that effective. You want to hit the muscles from different angles to maximize fatigue which in this case is a good thing.
If you are already walking, very good. If you want to make more progress, add some intervals and some strength training. Walking a little faster than a little slower it's a well know way to speed up you metabolism.
Finally if you don't strength train, you are missing the boat. You can spend 15-20 minutes a week and make a major improvement in your sticking point. Remember a little of something is better than a lot of nothing.
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