Category: Weight Loss

Race with me!!!

 

Hey everyone April is a very big month for me and I have some awesome news to share in the next couple of weeks so stay tuned. In the meantime, I’m participating in my first Spartan Race next month and I’m really excited. As someone who has been athletic and involved in fitness all of my life, I see this as a new and fun challenge. I will be participating the the event at Citi Field on May 9th but there are a bunch of events coming up in the tri-state area. I have been talking a lot of trash to my friends who do compete so it’s time to put up or shut up and my goal is to finish with the best time possible. The goal is to complete the sprint as well as the “Super” (8 miles) and the “Beast” (12 miles) all within the year. If you are interested in joining me at Citi Field, or participating in any of the upcoming events, check here for more info. If you do sign up, use the code SPARTANBLOGGER for 10% off of any race.

 

 

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Target Zones: Training the Shoulders

Aesthetically speaking, the shoulders can be a very underrated muscle to work. People always talk about having a nice chest or big arms but in my opinion nice shoulders will make the upper body look much better.

The shoulder is a very complicated area consisting of a lot of muscles. Within that one joint you have the 4 rotator cuff muscles and the chest an lats also insert in that area. The large muscle that we generally refer to when discussing the shoulders consists of 3 heads, the frontal, medial and lateral heads. It is important to understand this when working out the shoulders.

The first thing to take into account is that she shoulder joint is a very complex joint which assists in just about every upper body movement. Because of this, it serves many different and sometimes conflicting purposes. For this reason, it’s always important to exercise safely when working on the shoulders.

As I mentioned before, the shoulder joint is the home to the rotator cuff muscles, which rotate the arm internally and externally as well as assist in stabilizing the joint. I like to begin a shoulder workout by working (lightly) on the rotator cuff muscles as a way of reinforcing my shoulders stability for the heavier lifting.

The deltoids consist of 3 heads, the frontal (located on the front of the shoulder), the medial (located on the middle of the shoulder) and the lateral (located on the back of the shoulder) heads. In order to fully develop the shoulder one would need to work all three. Front raises are great for the frontal head. Lateral raises and upright rows are great for the medial head. Rear delt flys and reverse pec dec flys are great for the lateral head. Exercises like shoulder presses are also very effective because they require all three muscles working together as well as assistance from the rotator cuff muscles.

When training the shoulders, it’s important to look at it as a complicated joint which needs it’s parts worked both individually as well as together to get the best results.

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Weekly fitness Journal

As I planned way back in March, I finally began training at the Wat in September and I’m now a month into it. Training has been great so far. As someone new to training with a group, I started by taking the beginner classes and they have been very challenging. Kru Phil Nurse personally teaches the total beginner classes and there is a real mix of skill levels in the class. After a week or so I started taking the beginner- intermediate classes and have definitely noticed that I am playing catch up with the more experienced people.

Though I have a ways to go, I have noticed my running is really paying off. My conditioning is far better in the classes than I would have expected. I always feel fresh and ready to go which has been a big bonus. I’m really excited, already in a month I have noticed significant progress.

Workouts
Since I’m now taking Muay Thai classes 4-5 times a week, my running has tapered off a bit. I’m running 3-4 days a week. I work out with weights about 2-3 days a week.

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Keeping fit through stress

It’s very common for a life change to have an impact on a person’s ability to work out and eat right. As one of my clients put it, “sometimes life happens.” Major changes can have an impact on drive, motivation and concentration. More often than not, change or stress ends up having a serious negative impact on a person’s fitness and nutrition program. This post is going to cover some ways to effectively navagate change without completely disrupting your fitness program:

1. Exercise feels good. By now most of us know that exercise releases endorphins throughout the body which make us feel much better. It also can serve as stress relief so if you are going through a hard time, an intense workout may help you unwind and feel better.

2. Have a plan and be prepared. Generally, I stress the importance of preparation and this is especially true when going through stress. It can be easy to let fitness and nutrition fall by the wasteside so a person must plan their workouts and eating habits more dilligently in order to stay on track.

3. Healthy eating leads to a more productive person. One thing that people notice when they switch from an unhealthy diet to a healthy one is how much better they feel. Healthy eating creates sustainable and stable energy levels. It can keep a person from feeling tired and sluggish.

4. Create a goal. Goal setting is generally a very effective tool to use with a fitness program because if gives a person something to focus on. When going through a stressful period, this focus can be a great distraction from the stress and can be a source for positive energy.

5. Find an activity. It would be great if everybody loved running or lifting weights but unfortunately, that’s not the case. When going through stress, it can be hard for a person to motivate themself to participate in an activity which they don’t enjoy. The beauty of fitness is that there is an unlimited number of things that one can so to stay fit. From cycling to dance to yoga to rebounding, there are plenty of activities in the gym and out which may be of interest. Finding the right activity can help to make exercise more fun and the person more likely to stick with it.

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Weekly Training Blog

muay_thai Hello all, I want to begin by apologizing for the serious lack of posts. I’m back on track and you can expect regular posts again.

In my entire life thus far, I really only have one true regret. My one regret is that I didn’t play football in high school. This may seem a bit silly but it’s true. The reason for this is that I have always been a very good athlete and never truly had an outlet to showcase that athleticism. Ironically, my reason for not playing was that I didn’t want to wake up early and now I wake up at 5am most mornings.
     Since high school I have obviously embarked on a career in fitness and genuinely love what I do but I have always felt like something was lacking. As it turned out, what was lacking has been something which would push my body to it’s physical limits.
     In the past 6 months, I have gone through major changes in my life and I made the decision to finally make an attempt at reaching my physical potential. I made the decision to train and compete in Muay Thai which is a form of kickboxing that originated in Thailand. I have had a Muay Thai trainer for the past 3 years but have not trained at a very serious level. I love it and I decided that this would be the perfect outlet for me. Even though I have some experence, I begin training seriously in September and for all intents and purposes, my approach will be as if I was starting from scratch. Every week I will be posting updates chronicling my progress up to my first taste of competition.

That’s all for now, check in next week as I will be posting what my pre- training workouts have been like. Thanks for reading.

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Exercise of the week: Jackknife

The Jackknife is a great abdominal exercise which requires a good amount of strength to perform.

Muscles used: rectus abdominus, psoas, obliques

Start: you should be lying supine (on your back) on a mat. The arms should be extended behind you and on the floor and the legs should be fully extended and together.

jackMovement: the movement consists of two movements performed together. Part one is to curl your upper body up with your arms guiding the body through the movement. You should only need to curl up a couple of inches off of the ground. (a common mistake is to sit up too high, be careful of that)
Part two of the movement is to simultaneously lift the legs up in the air. Keep the knees as straight as possible. Attempt to touch your toes, ankles or knees.

After touching, go back to the starting position and repeat.

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Exercise of the week: Lunge with front raise

The exercise of the week this week is a great total body exercise. It is an intermediate level exercise so male sure you are comfortable with lunges, have good balance as well as shoulder strength before trying.

Items needed: barbell or a bodybar (dumbbells can also be used)

Muscles worked: quadriceps, hamstrings, gluteus maximus, deltoids, trapezius

Start- to begin, stand straight with your feet hip width apart. Hold that bar out in front of you at about shoulder width apart. The arms should be extended with a slight bend at the elbows.

Movement (a)– begin by taking a step forward. The step should be a comfortable distance, not too long and not too short, you should still feel balanced.

Movement (b)- this part of the movement will require that you do two things at the same time. First bend the back knee and drop down into a lunge. Second, at the same time, swing the bar overhead. Male sure to keep the elbows locked in place.

Movement (c)- from this position drive up through your front heel and back into the starting position. At the same time lower your arms back into the starting position.

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Personal Training Business Blog: 5 ways to make home workouts more interesting.

As someone with over 6 years of experience as an in-home personal trainer I have learned that creativity and change are the keys to maintaining a solid level of enthusiasm in my clients. The challenge with in home personal training is that the trainer is very limited in what he or she has available. This means that the trainer needs to think outside of the box in order to keep dynamic and interesting sessions.  The following are 5 ideas to keep sessions new and interesting.

1. Eyes closed- A very easy way to make almost any exercise more challenging is to do it with your eyes closed. Try completing a lunge or flys on a ball with your eyes closed. It’s not easy. Closing your eyes forces the body to rely on proprioceptors and it’s a great way add variety to an exercise.

2. Progression- The principle of progression is known by all trainers and it should be applied with exercises. Just about any exercise has countless progressions and regressions. If you do the same exercises week after week with the same client, it can get boring very quickly. A great way around this is to progress the core exercises. Adding rotation, changing hand positioning, working on one leg, these are all ways to progress an exercise. Take push ups for example. You can use a staggered grip, an unstable surface, twist into a side plank as ways to make them different.

3. Intervals- Interval training is a great way to make a workout different. Intervals, especially using the HIIT method, will keep the client moving and working at a pace that they won’t really think about the exercises that they are doing. Even if you don’t change the exercises, varying the intervals will be enough to keep the client from being bored.

4. Boxing- Boxing is an awesome way to add variety to a workout. The fact is that people like to punch things so boxing serves as great stress relief. The basics are easy enough to learn and 5-10 minutes in the beginning or end of a workout work really well. You will need boxing gloves and mitts, and it’s important to learn punching technique as well as how to hold pads.

5. Use household items- Be creative. Almost anything in the apartment can be used for a workout. Stack 2 phonebooks for a step, climb stairs, use a chair for dips or use water bottles as weights. Look around the apartment or house and be creative, clients appreciate that and it places you a step ahead of everyone else.

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Ask the trainer

Question: Ryan, I currently weigh 125 lbs. I have pretty much been the same weight my entire adult life but over the past 3 years, my body has changed dramatically. Even though my weight gas stayed the same, my body has changed for the worse. I’m flabbier, my clothes don’t fit and I feel bad. How is this possible and how can I turn my fat into muscle?

Answer: Your situation is a very common one and it is not at all strange that your body has changed while the weight stayed the same. I don’t know your age but as we get older, our bodies naturally gain fat. What has probably happened is that over the past few years, you gained bodyfat due to diet and inactivity. You lost lean weight and gained fat weight. Since your total calories probably haven’t changed, your weight stayed the same while your body changed. A good way to look at this phenomenon is to consider this. 5 lbs of fat takes up about 4 times the surface area as 5 lbs of muscle. So if over time, you gain even 5 lbs of fat while losing 5 lbs of muscle, your body will look a lot different while maintaining the weight.

To answer the second part of your question, it’s a common misconception that one can turn fat into muscle. Unfortunately, these are two independent processes which tend to work together but need to be approached separately. The first part is losing fat weight and the second part is building lean weight. Losing fat weight takes a combination of three things. First, the diet needs to be healthy and low in fat and sugar. Second, is that you need cardiovascular activity. Third is that you need to build muscle, in order to increase your metabolism and burn more at rest. The second part, building lean weight or muscle, is achieved primarilly through resistence training with weights. Hope this helps and feel free to comment.

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Weekly fitness journal

So it’s been a tumultuous couple of weeks both in my business and personal lives. Add to it the pressure of making weight and I had a pretty stressful week. The goal for the past 2 weeks was basically to get my weight to 160 by the time of the photo shoot. Fortunately, I was able to make weight an the pictures came out great. We haven’t finished deciding which pictures to use but here is an example of what came out of the shoot.

Diet: With it being two weeks out and my weight at 169, I basically went to a no carb diet. As I have mentioned in the past, no carb diets are not good unless you have a specific date in mind and you understand that you will put the weight back on once you introduce carbs. Once I got to about a week out, I started to eat very low calories which meant no carbs, and very low fat. I also drank a lot of coffee to help boost the metabolism and give me some energy.

Sample diet:

Breakfast- Coffee and 2 hard boiled eggs.

Snack- Chicken Breast

Lunch- Turkey Chilli

Pre workout- Coffee and oatmeal

Dinner- Ground Turkey

Exercise
The exercise pretty much stayed the same for me. With re focus being weight loss, I was focused on cardiovascular workouts. In the days leading up to the shoot, I did focus more on workouts that would give me more of a pump.

Results:

I made the weight. I was at 160 lbs for the photo shoot so that was a 25 lb drop over the past 6 weeks. I will be updating the website with those photos over the weekend so be on the lookout.

Journal entry:
Strangely enough, the last two weeks were not as bad as I had anticipated. When I took a look back at my diet, in shocked that I was able to manage. I really had no bad urges and never felt too hungry. Even on the last day when all I had was some mixed veggies and tuna, I was perfectly fine. I guess it’s because I can get very focused on the task at hand and the hunger becomes a very minor thing for me. I was very happy with the result. The photographer was awesome and we got some really cool shots. It was definitely worth the struggle. I was also able to celebrate that night by going to my favorite Brazilian Steakhouse and I ate like a monster.
The next step for me is to work on a new goal and to keep moving forward. I’m happy with where I’m at now butbi need to fight against complaciency so there is a real need to determine a new goal and work towards it. Thanks for reading.

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