I am about to go on a rant regarding how fat loss and weigh training is usually depicted to young women.
Fat loss follows a pretty simple formula, here goes.
1: Eat higher quality foods more often 2: Engage in moderate to high intensity conditioning a few times a week for at least 20 mins 3: Train with weights at least 3x a week with a focus on progressively increasing the resistance or intensity 4: Rest properly
Now if you have noticed , the majority of books, tapes and magazines have women doing the exact opposite. They reccommend
1: run or engage in low intensity cardio like jogging 2: Eat small portions of foods that will stop your fat loss like granola and yogurt 3: Train with weights a few times a week with ( you guessed it ) pink dumbbells 4: No mention of rest
Remember the body needs to be constantly challenged if it is going to change. Pink dumbbells are not a challenge.
Readers of my blog know that I am a big believer in body weight training. It doesn't require any sort of equipment, can be done anywhere and is super effective in sculpting a great body.
A few weeks ago while I was watching the US Olympic gymnastic team compete, I noticed something, all of the girls were;
A: Very short B: In terrific shape.
I also realized that gymnasts for the most part only train using their own body weight. Most of these boys and girls have built lean muscular bodies by performing a series of jumps, pulls, pushes, squats, presses and short runs over many years. These same principles should be applied to your own training. If your goal is to build a lean sexy physique remember to train more like a gymnast.
This morning as I left the house for my first client, the chilly morning air made me realize that summer is quickly coming to an end. Soon the relaxing days spent on a patio and weekends chilling at a cottage will be over.
With the end of summer, many people will be headed back to school. If you are like me you are looking forward to seeing school friends, and getting back into the groove of things. Hopefully in your case the upcoming year is going to be full of pleasant surprises, achievements and successes.
Maybe you have put on a few pounds from taking time off from the gym this summer, or maybe you have just made the decision to finally get back into shape.Either way I am going to share with you some valuable tips to help your fat loss goal become a reality.
Tip #1:Schedule your workouts a week in advance.
This year when you get your timetable for courses check for open slots in-between classes and schedule in your workouts in big bold marker. By doing this you will be able to ensure that you are exercising regularly and not wasting time hanging out being unproductive.
Tip #2: Pack gym clothes with you
Preparation is the key to getting in great shape. Pack a pair of shorts and t-shirt and gym shoes with you each morning before you head out the door. The sight of them each time you open your bag will act as a constant reminder to head to the gym when you have a break.
Tip#3: Make a play list
Lets face it, exercising with music makes the experience that much better. The key to a kick-butt workout is to put a mix of your favorite high-energy songs on your ipod and crank it up once you get in the gym. The addition of up-tempo beats will inspire you to work that much harder.
Tip #5: Pack some quick snacks
By now your bag must weigh a ton, but the availability of healthy foods whenever you want is well worth it. It can be frustrating to break your healthy eating plan by settling for junk food because there is nothing on hand. Take the worry out of the equation by packing some healthy snacks like almonds or an apple. Your body will thank you for it later.
Tip#6: Perform a 45-minute resistance training circuit 3 x a week
Once you do make it to the gym, start with a light bodyweight warm-up, and then proceed to a short intense fat loss circuit. The key to real effective weight loss is the combination of resistance training and short rest intervals. The best exercises for this type of training are what we call compound movements, or bang for your buck exercises. For more detail on the appropriate workouts for your fat loss go to www.fitfreshman.com
In health Teiko Reindorf NSCA-CPT www.fitfreshman.com click here for the most efficient fat loss programs
I remember listening to an audiobook a few years back on the science of achievement, the author said one thing that really struck home with me. The lesson was something to the effect of " everything that you have in your life, positive or negative you have asked for.
The more I thought about it, the more I realized it was true. All my achievements had been a direct result of what I had either verbally or mentally asked for. Now the obvious retort would be that no one wishes for bad things, so this quote is bull. The truth is most of us do wish bad things upon ourselves, through negative self talk and destructive visualization.
I cant tell you how many times I have told myself something was going to go bad, and it come to pass or how many times I have talked myself out of doing things I later regretted that I did not do.
On the other hand, there have been times where I have wanted something so bad that I could taste it, and sure enough within a matter of months it was mine.
The point I am getting at, is be aware of what thoughts you bring into your life, negative or positive. They will have a direct effect on your success.
You know its funny, everytime I go to the gym I come to a new conclusion about programming for fat loss. This morning I happened to come to my realization by watching two relative beginners attempt a strength training workout.
The two beginners in question happened to be young women in their early twenties. I noticed them out of the corner of my eye when I saw the more experienced of the two begin the workout by performing a specific warm-up that those in the know do. My first thought was hmmmm maybe this girl knows a thing or two. Unfortunately that was proven wrong when she followed the warm-up by laying on the ground only to perform an hours worth of abdominal crunches.
I cant blame the girl for doing what she was doing in the gym, the fact is that most people have no idea what to do to get a lean sexy body. Most of the dvd's and magazines tell woman that to have a flat stomach they must do endless crunches. The funny thing is that for all the crunches that people do, I have yet to see a flat stomach as a result.
The truth about exercise selection for fat loss is this; choose the movements that give you the most bang for your back. Meaning, if I have 45 minutes burn as many calories and put on lean muscle tissue in the gym. My focus should be on big movements like; squats, lunges and presses.
If you want to get lean quickly, forget the ab curls and start focusing on the big movements.
I have noticed is that the life of a trainer isn't all that different from being a student. University students and personal trainers rarely get enough sleep and must find ways to eat either on the run or very quickly. as a result they resort to fast food to get them through their hunger.
A healthier solution to the easy fast food options is to opt for natural foods that can be created in minutes. One of my favorite quick fix meals before I get to my first 6am client is my cinnamon oatmeal crunch breakfast. The recipe is super simple and is sure to keep you going through out the day.
Ingredients: 1/2 cup slow rolled oats 2 teaspoons almond slivers 1/2 cup organic cream dash cinnamon dash splenda or stevia sweetener 1/2 green apple sliced thinly
Directions: Soak oatmeal the night before, in the morning as soon as you wake up, turn the stove to high and boil the oatmeal. Allow the oatmeal to cook for 20 minutes as you wash your face and brush your teeth.
Once the oatmeal is cooked, add the rest of th ingredients and enjoy. It really is that simple.
Certified as an NSCA personal trainer and Olympic weight lifting coach, Teiko is hailed as one of Toronto’s top personal trainers, his ability to produce straightforward yet effective programs has given him a reputation for getting results.