Saturday, October 31, 2009

Don't Go to the Gym Without a Plan

Each workout should have a goal - and ideally, an increase in volume. Regardless of what you hope to accomplish at the gym, make sure you have a plan. Otherwise, you are likely to default to your standby routine which will ultimately sabotage your progress (see the first sentence). Make sure you manage the session in a way that takes you closer to your overall objectives and/or try something new that challenges your body to react or adapt differently. It doesn't take much, a extra 5 minutes of cardio, a slightly higher weight on your squats, or maybe an added stretch at the end of your sessions. Every little bit will move you closer to your goals, if you plan well.

Thursday, October 29, 2009

Simple Adjusment #5 Crunches Aren't the Only Ab Exercise

Taking a break from crunches and focusing on other areas of your "core" may produce better results. If you are doing more than 3 sets of 15, you have probably reached the peak of results for crunches. Try some of these moves as well:

  • Plank
  • Double-Leg Stretch (Pilates move)
  • Side Plank
  • Wood Chop
You can find these exercises and others all on reputable sites such as ACE-Fitness.

Tuesday, October 27, 2009

Last Week of Phase One

As I go into the last week of phase one the maximum repetitions are up to 40 on high rep days and 12-15 on my low rep days. I can really feel them but I am beginning to think I may want to go back to heavier weights (as appropriate) for the next phase. I am working with posture as well and have incorporated some exercises into my active recovery, while some of the exercises are already in my viniyoga routine. I realize that I can't fit all the exercises in all the time and will be rotating or cycling through these exercises as I change my routine. I am reading Chris Carmichael's book and I like some of what he says and don't see the benefits of some of what he preaches for me. Some of the books I read are really for folks who are overweight and not active at all -- so I have to pick and choose; and you should too! Just because a well-known trainer has a program, doesn't mean it is right for you. All good programs have a fitness component (weights, aerobic, stretching, etc.), a nutrition component, as well as a psychological component. These have to coincide with you and your values, priorities, current fitness status. So, make sure whatever you pick you can stick with it because if it makes sense to you, you will keep doing it and consistency is the true success.

Sunday, October 25, 2009

Last week on Phase One


Despite lower number of exercises, max reps are difficult!


Weekly Review October 25.mp3

Saturday, October 24, 2009

Could Dieting Be Keeping Your Weight On?

Every time you lose weight, your resting metabolism drops. Lose 10 pounds and you have to lower your calorie intake to maintain your new, slimmer physique (if you don't count additional exercise). You can prevent your metabolism from decreasing while you slim down with a number of strategies. One way is to lose fat but maintain muscle. Do this by reducing calories and increasing both aerobic and resistance training; this will help you retain or even gain muscle while you lose a greater percentage of body fat.

Thursday, October 22, 2009

Simple Adjustment #4 Do More Than Cardio

Research indicates that weight loss is minimal if it isn't accompanied by dieting. So, if you are relying on your cardio workout to torch enough calories to lose weight you may be very disappointed. Whether you believe it or not, by doing that intense cardio workout you may end up doing less activity the rest of the day or you may eat more, both leading to a possible gain in overall calorie intake, not a loss. Many of us know it takes 3500 calories to lose a pound and if you have a 500 calorie deficit each day for 7 days, you lose a pound a week. Trying to fit in a cardio session worth 500 calories is difficult and can be offset by one eating mistake. It would be easier and more successful to shave off some of those calories from eating better and the other from increased "overall" physical activity, not just structured exercise. Give this strategy a try and see if you can restart your weight loss.

Tuesday, October 20, 2009

Use Technology for Easier Fitness

There are so many gadgets out there to help you maintain your fitness that it boggles the mind. Not only does the Internet have tons of useful information but now cell phones, laptops, and desktop computers all can help in your efforts to build or maintain your fitness. Calorie Count Mobile will provide calorie information and nutritional breakdown just by texting the name of the food item. Mydigitallist.com provides a grocery list you can access by phone. Log in your workouts and meals in Fit-ify! Exercise and Health Tracker application or sign up for the Yoga Journal Pose of the day and get 3 moves delivered to your email each day. Want to know the distance you ran this morning? Use the MapMyRun program. If you are resourceful, you can find a site or program specifically geared toward your issues. Good luck!

Sunday, October 18, 2009

Rotator Cuff Problems


Another issue to address; starting work with senior


Weekly Review October 18.mp3

Saturday, October 17, 2009

Working With Deconditioned Clients

One of the biggest obstacles in working with new clients, especially those that are overweight and sedentary, is the media hype over "celebrity" workouts or reality show programs (The Biggest Loser). Most folks are not physically able to do more than a low-intensity workout for the first 3-6 months yet they want to feel like that are getting a "workout" with all the trappings--being sore, uncomfortable, maybe even injured--which doesn't set the stage for ongoing commitment. On the other hand, if you start of with low-intensity, you will probably not be too uncomfortable, relatively little soreness, and no injuries--sounds better doesn't it? You have your whole life to boot camp so why not wait until you can actually reap some rewards from it, rather than disappointment? Keep chugging along and you will eventually reach your fitness goals.

Thursday, October 15, 2009

Simple Adjustment #3 Be Particular About Your Weights

Most individuals don't pay enough attention to the weight (resistance) they are using and either they are too light (afraid of bulking up) or too heavy (gravity is doing your work for you). To see improvement you need to challenge your muscles to recruit more muscle fibers. You want a weight that you can move through the range of motion with steady control and that will be more difficult to lift at the final 2-3 reps. In my current workout, I have 2 days per week where the actual weight is what fatigues me and on the other 2 days, the repetitions fatigues me. So not only am I challenging my muscles but I am working on both fiber recruitment and endurance. So, if you aren't seeing any results, add weight at small increments while making sure your perform your exercise correctly.

Tuesday, October 13, 2009

New Workout Routine

Today I started a workout routine that combines the first phase (lean-mass) of my 3-stage program and a 4-day upper/lower body workout schedule with alternating easy/difficult days. So, for Monday I did my lower body exercises with high repetitions + a max rep set. It looks like this:

  • Front Squats: 2 x 15 reps @ 40 lbs, 1 x 25 reps @ 40 lbs (max rep, will increase to 30 reps next session)
  • Romanian Dead Lifts: 2 x 15 reps @ 40 lbs, 1 x 25 reps @ 40 lbs (max rep, will increase to 30 reps next session)
  • Swiss Ball Hamstring Curls: 2 x 15 reps, 1 x 25 reps (max rep, will increase to 30 reps)
    superset with Prisoner Squats: 2 x 15 reps, 1 x 25 reps (max rep, will increase to 30 reps)
  • Swiss Ball Plank: 2 x 15 seconds, 1 x 20 seconds (increase next session) superset with Swiss Ball Curl Up: 2 x 15, 1 x 20 (increase next session).
Today I will do the upper body session with lower reps but still incorporate the max repetition strategy:

  • Push Ups: 2 x 5, 1 x 8
  • Pull Ups: 2 x 5, assisted 1 x 8
  • Dumbbell Push-Press: 2 x 5 @ 50 lbs, 1 x 8 50 lbs
  • Bar Pull: 2 x 5, assisted 1 x 8
On the following Thursday/Friday, I do the same workouts but use the opposite repetitions. So, I do low reps on the lower body and high reps on the upper body. Because I can't do high reps for push-ups, pull-ups, or bar pull they will be replaced with chest press, lat pulls, and rows. This will go on for 3-weeks and each week I will up my max reps for each exercise and weight. Then I will move to the next phase.

Sunday, October 11, 2009

New 3 week phase training

I'm at it again--time to change!


Weekly Review October 11.mp3

Saturday, October 10, 2009

My First 30-Minute Workout

This will be one of many 30-minute workouts I develop:

Start of with walking on the treadmill--an activity easily translated to a home workout. Warm-up for 3 minutes, 10 minutes of steady state (RPE = 5), 2 minutes for cool-down (15 minutes). Move to weight machines (beginners) and emphasize the following movements: squat, dead lift, lunge, pull, push, and core. Translated to the machines--leg press, leg curl, leg extensions, row, chest press, and crunches. Keeping it simple all exercises will include a warm-up set (15 reps) and then a work set (10) with a 30-second activity recovery (stretching of that body part). The session will end with crunches and a short stretch routine. If this proves to be too long, I will move the crunches to the 30-second active recovery and finish up with the short stretch routine.

As the folks acclimate to the workout, I will rotate the aerobic activity and switch out exercises moving from machines to free weights (or body weight) and incorporate other items (swiss ball, step, etc.). At a later date, we will incorporate aerobic activity into the weight training circuit and encourage longer cardiovascular sessions on alternate days.

Thursday, October 8, 2009

Simple Adjustment #2 Be More Active

Most individuals have their workouts as the only source of physical activity. Increasing physical activity throughout the day will help you continue to burn calories and it doesn't have to be "structured". Using normal prompts to initiate activity can make it easier to maintain this habit. Fore example, every time you answer the phone, stand up and pace. Rather than sending an email to your office mate, walk over to their office or cubicle. Having cues that happen naturally in the course of your day (such as going to the bathroom -- on another floor, taking the stairs rather than the elevator, parking your car far from your office building, etc.) add physical activity and drive your metabolism. You may think of these as insignificant items, but putting them all together and adding in your structured workout as well can lead to burning more calories and keep you from becoming sedentary. If you are creative, you can find hundreds of enjoyable ways to increase your activity level and not add any "additional" time to the effort.

Tuesday, October 6, 2009

Need to Keep it Fresh

My audio post has me lamenting over my lack of progress. After reviewing my situation more closely, I am feeling more positive. Yes, I did lose about 5 lbs on vacation as a result of restricted calorie intake. Coming home and gaining the weight over the course of another 2 weeks was disappointing but understandable as I did increase my activity level but increase my caloric intake more. There probably is a balance there that I need to explore -- eating an appropriate amount of calories for my activity level. Just like portion distortion, you can overestimate the impact of your workouts as it relates to calorie expenditure. My guess is I can probably reduce my calorie intake and increase my workout intensity by small increments until I start seeing the weight go down again. My dilemma is trying to determine a realistic weight goal that would still allow for a good proportion of muscle/fat. As I work on that challenge, I will continue the same workout this week but plan to make some changes based on my next 30-minute workout challenge.

Monday, October 5, 2009

Need New Motivation

Losing some steam after regaining weight after vacation and lagging interest in workout


Weekly Review October 4.mp3

Saturday, October 3, 2009

Possible Opportunity Leads to New Perspective

This week I was offered a possibility of working with another entrepreneur to provide personal training to a corporate client (they do massage therapy/reflexology primarily). The request had been made with another trainer who then terminated the contract despite the fact the company already advertised the service to their employees. The contract required the trainer to provide 30 minutes of low-impact aerobics and resistance training for 2 lunch time sessions and 2 after-work sessions per weeks for 12 weeks. So my challenge was to develop a routine that could do this that could be adapted to any level of fitness or number of people. So, I set about putting together a number of routines to incorporate a short warm-up, movement prep, resistance training + core, with some quick cardiovascular intervals, and a brief cool-down, all in 30 minutes. Whether or not this offer will be made to me, I will work on this challenge over the next few weeks to help me look at training from a different perspective.

Thursday, October 1, 2009

Simple Adjustment #1

If you are not losing weight, toning muscle or feeling more fit you may be need to make some minor adjustments to get back on track. So the next 10 tips will help you eliminate these errors and move forward again.

Our first tip has to do with the type of cardiovascular exercise you may be doing. If you do one machine all the time (i.e. treadmill, bike, elliptical) you are working a very target group of muscles and obviously you will see improvement. After a period of time, you won't make the same gains and continuing the same activity will eventually lead you to a plateau. Consider doing some other exercises that may emphasize working your legs in a different manage, creating a new overload and an increase in gains once again. You can return to your favorite machine after you have made all the gains from your new exercise but try something different from what you previously did. For example, if you tended to use the treadmill at a steady state and then moved to the exercise bike, when you return to the treadmill do intervals or hills instead of the steady state. To keep you muscles working at peak performance you must constantly challenge them but keep your changes small and cycle through many activities so they make the most impact.