Cleveland Personal Training

Your New Years Resolution To Get Fit And Lose Weight: 5 Principles To Help You This New Year

With the New Year fast approaching, many people will be turning their attention to their New Years resolutions.  Many of these resolutions pertain to fitness, weight loss, and overall wellness.  Unfortunately, many people will never see their fitness goals realized.  In this article I’ll point out some ideas and principles for you to consider as you prepare for your New Years resolutions as they relate to fitness.  

 

According to most of the New Years resolution statistics I have seen over the years, less than half of those who initially commit to New Years resolutions relating to fitness will actually accomplish their goals.  In fact, based on what I have observed over the last two decades working out in gyms and fitness facilities, I think this number is actually conservative.  It’s quite probable that when asked, many people will not admit to others or themselves that they have failed to live up to their New Years resolutions.  Based on what I have personally observed in the gym environment over the years, and working with people one-on-one extensively, I believe the real number of New Years fitness resolution failures is at least seventy five percent.  Even if the New Years resolution statistics are correct, that means and least half of those who set such resolutions ultimately fail to see them realized.  This article will help you establish some tools that will ensure you will be a part of that twenty five percent that sticks with it.  Having said that, let’s go ahead and take a look at some New Years resolution ideas that you can implement to ensure a higher likelihood of success with your fitness and wellness goals. 

 

1.  Analyze And Understand Your Past

 

Have you worked out aggressively in the past?   Have you never worked out?  Are you an on again off again exerciser?  It’s important to take a few moments to honestly look at yourself and your workout history.  If you have began working out in the past but have never been able to stick with it, it’s important to analyze and understand what got you off track.  Only once you understand this can you take steps to ensure that it does not happen again.  If you have been on again off again with your workouts, take the time to seriously think about what steered you away from your workouts or contributed to your discontinuation of your exercise routine. 

 

2.  Establish Clear And Concise Goals

 

It’s great for someone to say that they want to lose weight and get in shape, but this kind of statement is extremely vague and unclear.  What kind of shape do you want to get in?  By when do you want to be in shape?  How will you know when you have reached that goal?  Will there be an empirical or definitive way or knowing rather than a subjective feeling or observation?  Saying you want to lose weight and get in shape is really more of an aspiration.  Saying you want to lose thirty pounds by a certain date and fit into a certain dress or pant size is a much better example of a goal.  It’s not a bad idea to start with your aspirations, such as “I want to lose weight and get in shape”, and then transition those aspirations into solidly defined goals, such as the one mentioned above. 

 

3.  Establish Some Accountability

 

One of the most important aspects of accomplishing fitness goals is to have some sort of accountability.  Some people are internally motivated to workout.  For these people, working out is enjoyable, a stress reliever, and a fun way to spend part of the day.  For externally motivated people, they may require some external motivators to help push them in their workouts.  Having a workout partner, a personal trainer, or a person who holds you accountable to your workouts and fitness goals can help a lot if you are this type of person.  Be honest with yourself.  If you don’t like working out, it’s ok. Neglecting your health and welfare however is not ok.  Take an honest look at yourself and your personality.  Take a moment to assess what type of person you are, and then take the necessary steps to set up accountability measures if you need them. 

 

4.  Choose What Is Fun For You

 

When it comes to fitness, one of the most important factors that will dictate long-term success is whether or not what you are doing is fun.  If you have the attitude “I have to exercise today”, the chances of you being successful long term are very low.  One of the best ways to find activities that are fun and active is to think back to when you were a child.  What kind of activities did you do in high school or even younger?  There are many great ways to get exercise and have fun at the same time.  You can walk or run with a friend.  You can go for a walk with your dog.  You can get involved in local team sports like basketball or baseball.  You can try out a new martial art.  You can try a workout class.  Maybe you’ve always thought about indoor rock climbing or getting into paintball.  There are numerous options to choose from if you think about it. 

 

Gyms are fantastic places to workout and offer benefits that are hard to find outside of their walls.  However, many people get their aerobic training outside of a gym and then do their resistance training inside a gym.  This can also keep your workouts different and exciting.  Be creative and try to brainstorm as many activities that you can that would be fun for you and physically active at the same time.   

 

5.  Work With Professionals

 

One of the best ways a person can increase their workout and fitness success is to work with professionals.  This may involve working with a certified personal trainer and/or licenced dietician.  Working with such professionals not only helps in getting professional and competent advice, it also helps to keep a person accountable and moving forward with their progress.  A good certified personal trainer can help design and implement a workout program that is safe and appropriate for your needs and goals.  A good licenced dietician can also help to bring about weight loss via dietary changes while taking into consideration a person’s medical background and needs. 

 

Making The New Year The Best Year

 

If you’re thinking about implementing some New Years resolution ideas that are fitness related, it’s important to have a sound game plan.  By understanding your past as it relates to fitness, establishing clear and concise workout goals, maintaining some level of accountability, choosing fun workouts, and working with professionals, you are much more likely to experience workout and fitness success.  Whatever your New Years Resolutions are, good luck to you and make sure to check back for more fitness related articles and tips. 

Welcome To Your Source For Personal Training In Cleveland

Hello and thank you for stopping by.  If you are interested in personal training in Cleveland, Ohio, you have come to the right place.  I have been a certified personal trainer for over five years.  Throughout that time I have worked with numerous people from various backgrounds.  I have spent thousands of hours training individuals as young as twelve and as old as ninety years old.  I treat each client as a unique and special individual with my attention focused solely on that person during our training sessions.  The following is a brief summary of my background and experience as a personal trainer:

 

•  National Strength and Conditioning Association Certified Personal Trainer

 

•  National Council on Strength and Fitness Certified Personal Trainer

 

•  Certified in CPR and AED through the American Heart Association®

 

•  Silver Sneakers® Muscular Strength and Range of Motion instructor and

    Silver Sneakers® Yogastretch Instructor

 

•  Certified Personal Trainer for over five years

 

•  Extensive experience working with individuals with health challenges and

    unique needs

 

If you decide to bring me on as your personal trainer, we will start by having an initial consultation so that I can get an idea of your background as it relates to fitness.  After our initial consultation, I will begin to develop a workout program that takes into consideration your workout history, medical history as it relates to exercise, your goals, and your eating habits.  My goal is to help every one of my clients live a better life through fitness.  I would greatly enjoy the opportunity to work with you.  Please take a moment to look at my testimonials page to hear in their own words what some of my clients have said about their training.  References are always available upon request.  Thanks and I look forward to hearing from you. 

How To Get In Shape: A Beginners Guide To Starting Out And Getting Fit

If you are just starting to workout, or you are planning on doing so, it can be very intimidating and overwhelming if you have never done so before.  Walking into a gym or even trying to workout at home can feel very frustrating, and frustration often leads to discontinuation of one’s workouts.  In this article I’ll outline some tips, principles, and ideas that will help ensure that you reach your fitness goals. 

 

If you came across this article, you probably are already aware of the many benefits associated with working out, and don’t need to be convinced that it’s important to do so.  It’s often helpful though for people to write down the reasons they want to workout, and post the list somewhere that they will see it daily.  When you are feeling less then motivated, this can be a great means of helping to push you along.  It’s important to have such a list somewhere that you will see it daily, such as a refrigerator door.  If you place the list in your workout room or right near your workout equipment, you’re only going to see the list when you’re motivated enough to workout, and that defeats the whole purpose.  Below is an example of a hypothetical list of reasons why a person might want to workout.

 

1. I need to lose weight so I can play with my kids and not get so tired.
2. I need to get my cholesterol down.
3. I want to be able to walk longer distances and not get tired.
4. I want to not feel so lethargic all the time. 
5. I want to feel more comfortable about how I look. 

 

Of course this is a small list.  Many people’s lists include dozens of reasons.  The point here is to create a list that is meaningful to you and will help to keep you motivated in your workouts.

 

Getting Started

 

One of the most important things you can do before you begin an exercise routine is to talk with your doctor.  You may hear this a lot but it actually is very important.  Any number of medical conditions or ailments can affect what a person should do, and/or the way they should do them.  Your doctor may have restrictions or precautions he or she wants you to take when you workout.  Additionally, when people lose a lot of weight, it can sometimes affect medications.  Your doctor knows best and you and him or her should have a conversation about such matters before you start working out.

 

Choosing Your Workout Environment

 

When you workout, your choices will likely be a gym or similar type facility, or your home.  I can tell you from a lot of experience that people typically experience more success working out in a gym environment.  This is due in large part to the lack of distractions.  When a person goes into a gym to workout, there’s really not a whole lot else to do there besides workout.  In the home however, many things can distract a person from working out.  Many activities other than working out go on in the home, so a person’s mindset is very often not one hundred percent on the task at hand.  If you can workout at a gym or fitness center, I highly recommend you do so.  Many gyms today that are very basic in nature are very affordable today.  For the cost of a cup of coffee a day, you should be able to find a good gym to workout at. 

 

If you do choose to workout in your home, you want to make sure you have an area devoted to your workouts and a good selection of quality equipment and gear to workout with.  Ensuring you have the proper equipment from the start will help you that much more with your workouts.  Now that we have established some of the ideas to consider before you workout, lets talk about fitness and exercise in general, and some concepts you should keep in mind. 

 

Moving Your Body

 

Moving your body for an extended period of time involves an aerobic response by your body.  If you’re wondering how to get in shape, aerobic activity is one of the most important factors to consider.  Aerobic activity is the type of activity that increases rate of breathing and heart rate.  The main sources of energy for the body when engaging in aerobic activity are oxygen and fat. Because of this, aerobic activity as a form of exercise is very important for people looking to lose weight as well as improve overall health and wellness.  Activities that qualify as aerobic include walking, jogging, running, tennis, swimming, basketball, or spinning, to name a few.  While all of these activities will burn calories, some activities, based on their intensity, will expend calories at a more accelerated rate. 

 

If you have the opportunity to use a treadmill, stationary bicycle, or elliptical machine, make sure to input your personal information such as your age and weight when the machine prompts you to do so.  The machine will take your information and combine it with something called METS to calculate your approximate caloric expenditure.  This is very helpful information when it comes to losing weight.  Rather than focusing on time, one can setup their workouts so that once they reach a level of caloric expenditure, he or she is done with the workout.  On most aerobic style machines, the caloric expenditure is updated constantly so that you can see how many calories you burn as you progress.  Obviously, the faster and harder you go, the faster you burn calories.  Consider using this feature with any exercise machines you use. 

 

Moving Against A Resisting Force

 

The question of how to get in shape must ultimately touch upon resistance training.  Take note that I said resistance training, and not weightlifting.  Resistance training, or moving in some way against a resisting force, can come in several forms and includes weights, exercise bands, bodyweight movements, and even water providing fluid resistance.  The idea of resistance training is that your muscles must overcome an outside force pressing on or against it.  Resistance training is a little bit different than aerobic training in that it is much easier to do the movements wrong.  Doing weightlifting movements incorrectly can cause one of two types of injuries.  The first injury is one sustained immediately, often initiating a pop or surge of pain.  The second type of injury is one that is sustained over the long term from doing a movement incorrectly.  While both injuries need to be avoided, it’s the second injury that can be particularly bad because it comes from years of doing repetitive movements incorrectly.  This is why it is so important to do resistance training exercises correctly.  Because of this reason, I highly suggest that anyone starting out a workout program work with a good certified personal trainer.  Even if you only do a few hours worth of training, you can learn invaluable information that will help you stay safe while lifting.  A few hundred dollars may seem like a lot to some people, but if it keeps you from getting hurt in the long run it may be well worth it. 

 

Diet And Nutrition

 

No method of getting in shape is complete without having a sound diet and nutrition plan.  A great place to start for many beginners is to record and assess their eating habits as they currently exist.  It is a sad reality that most Americans eat more on a daily basis than their bodies require.  Before physical activity is factored in, the average adult male needs somewhere in the range of sixteen hundred calories a day, whereas the average female needs somewhere in the range of twelve hundred calories a day.  When a person takes in more than this everyday, a surplus of calories is created.  Those calories must either be expended or stored.  Unfortunately, for most people the calories end up getting stored, which translates into excess weight gain. 

 

One of the most important aspects of getting one’s eating in good order is to take a good look at your caloric intake.  If you can, try to calculate how many calories you take in on a daily basis.  Once you have done this, if you are overweight and hope to lose weight, you can then begin to fine-tune your caloric intake.  Even a reduction of a few hundred calories a day can translate into immediate weight loss.  One helpful factor to keep in mind is that one pound of fat is equal to thirty five hundred calories.  If you can lower your caloric intake over the course of a week by thirty five hundred calories, then you should be well on your way to losing weight.  Many people can cut out a few hundred calories a day just by eliminating pop and other drinks from their diet, or simply switching to the diet form of the drink if they feel they absolutely must have it.  Many people benefit from the advice and council of licensed dieticians.  I have had clients myself who have been helped greatly by working with these professionals in regards to their diets.  Consider working with a licensed dietician if you feel you need help or have special conditions for which professional help is needed. 

 

You’re Making A Great Decision

 

I congratulate you if you are starting a workout program and trying to learn everything you can to get the most out of your workouts.  Working out can be a lot of fun.  I have personally trained many people who had never worked out in their lives, were very overweight, and then after training for a while realized they really liked it and didn’t want to ever stop!  Working out helps people feel better about themselves and improves confidence and overall self-esteem.  I have never trained anyone who did not see benefits from working out, and have trained many people with serious physical problems and clients as old as ninety years old.  Stick with it, educate yourself, work hard, and get some accountability with a friend or spouse if possible.  If you do these things, you will be well on the way to having a better life through fitness.  Make sure to check back for more great articles that can help you in your quest for fitness and wellness. 

The Effective Components Of Workout Routines For Women: What Helps To Strengthen Muscles, Lose Weight, And Tone Up

If you’re a woman looking to get in shape, you may be a bit confused by the overload of information that exists today regarding workouts.  The information overload that many women experience comes from magazines, television advertisements, workout dvds, and television programs.  In this article I want to try to get past a lot of the hype and cover the aspects of workout routines for women that can help ensure you meet your goals.  There are a lot of voices out there today trying to sell their particular product, pill, or program.  While some of these may be beneficial, many are not.  In this article we’ll cover what principles are tried and true in helping women to reach their fitness goals.  I’ve personally seen these principals work time and time again as a personal trainer with my clients. 

 

Outlining Your Goals

 

Before you begin a workout routine, you may want to write out your goals.  The more specific your goals are, the better.  For example, rather than saying “I want to lose weight”, you may say “I want to lose 15 pounds in time for my cruise next winter”.  By doing this, you have stated a clear goal or destination, and you have given yourself a time frame.  I often say it is impossible to reach your destination if your destination is undefined.  Also, without a set time period, your progress will become less focused.  So take a few moments to write down what your goals are.  After you write down your goals, you may even want to number them starting with the number one, which would be your most important goal.  After that, you can proceed numerically down your list of what your priorities are in regards to your goals.  By doing this, your workouts can be a bit more focused on the activities that will help you reach those goals.  The best workout routines for women start out by having clear intentions and a set purpose before a workout is even begun. 

 

Getting Into What Works

 

In this article we’re going to be looking at what aspects of women’s workout routines work, and to what end they are effective.  This will make a little bit more sense as we progress in the article.  For now, just understand that specific goals often require specific approaches.  Effective workout routines for women involve focusing first on goals, and then zeroing in on those activities that will help to reach those goals. 

 

The Warm-Up Component

 

As more of a safety precaution than anything, everyone should do a warm-up prior to engaging in physical activities.  A warm-up is quite literally warming up the body to prepare it for physical activity.  This helps to prevent injury and prepare the body for the work ahead.  Warm-ups can be classified as general or site specific.  General warm-ups often include activities such as walking on a treadmill, using a stationary bike, or using an elliptical machine.  Site-specific warm-ups are often used when weightlifting will take place.  Doing two or three sets that consist of less weight and higher repetitions help to prepare the muscles for the additional resistance about to be placed on them.

 

The Aerobic Component

 

For those who had weight loss as being at the top of their list of goals, aerobic activity is imperative.  Aerobic activity is necessary for most people to lose weight and keep it off due to the nature of how the body functions during aerobic activity.  Aerobic activity is that which utilizes primarily oxygen and fat as the main sources of energy.  Therefore, if you are doing an activity that raises your heartrate and breathing for an extended period of time, you are engaging the body aerobically.  Good examples of this include walking, jogging, running, swimming, and training on an elliptical machine.  Many workout routines for women are focused on fat loss and weight management.  As such, long-term successful weight loss solutions usually involve some aspect of moving one's own body mass against gravity for an extened period of time.  By including the component of aerobic activity into one’s workout routine, one can focus on burning calories and thus losing weight.

 

The Anaerobic Component

 

Anaerobic activity primarily relies upon stored forms of carbohydrates for energy.  This generally translates into resistance training for most people.  Resistance training in a woman’s workout will help to ensure muscle tone and definition.  If the woman doing the workouts is concerned about putting on too much muscle mass, consider that anything above fifteen repetitions is generally considered in the range that will help to tone up muscle rather than build up bulk.  It is generally more difficult for women to build up muscle mass than men due to lower testosterone levels.  However, in addition to improving the appearance of the muscles, adding a little bit of extra muscle to one’s frame can help to increase a persons resting metabolism.  Muscle tends to be much more metabolically active and demanding of energy then fat.  Therefore, most workout routines for women should include some sort of resistance training element to the workout.  The anaerobic component and the act of putting on a little bit of muscle can help to keep that metabolism elevated and burning more calories. 

 

The Cool-Down Component

 

Particularly when an intense aerobic session has been part of a woman’s workout session or routine, a cool-down component is appropriate to slowly bring the persons body back down to a resting state.  This can be done by lowering intensity levels, speed, and inclines when using aerobic machines.  When running or walking outside, this simply means reducing the overall pace gradually. 

 

The Stretching Component

 

Many people neglect to stretch as a part of their workout routines.  Stretching helps to prevent injuries and can maintain or even increase range of motion.  The best time to do stretching is after a person is warmed up.  For this reason, many people stretch after a workout session and not before.  At this point, due to the increased activity of the muscles, they are more easily and safely stretched. 

 

A Word On Workout Routines For Women At The Gym

 

If you workout at a gym, chances are you have access to a great deal of both cardiovascular (aerobic) equipment, and resistance training equipment.  Some of the best workout routines for women at the gym who want to both lose weight and tone and firm muscle are to go back and forth between weightlifting and cardiovascular training.  This is often known as circuit training and is a highly effective means of toning, firming, and losing weight all at the same time.  Many bootcamps today employ this principle.  If your gym offers such classes, you may want to consider giving them a try.  They can be both highly motivating and highly effective. 

 

 

A Word On Workout Routines For Women At Home

 

Workout routines for women at home can be just as effective as those in a gym provided that the woman knows what she is doing and has adequate equipment.  Many working women today struggle for the extra time to get to a gym, and with other factors such as having young children, working out in the home can often be more practical.  If you prefer to workout in your home, you may want to consider contacting a good certified personal trainer.  If you want to work with the trainer long term, he or she can continuously take you through challenging workouts that are appropriate for the home environment and utilize the equipment you have.  If you do not plan to use a personal trainer long-term, he or she can still help you design and implement a program that will help you to get great workouts on your own once you’ve learned how to do them properly and safely. 

 

Final Thoughts On Workout Routines For Women

 

The goals for most women as they relate to fitness are often to lose weight, tone and strengthen muscle, and maintain overall good health.  It’s important to talk with your doctor before engaging in any workout program.  If you are pregnant or think you may be pregnant, it’s especially important to speak with your doctor.  Certain exercises will be contraindicated (meaning you should not do them) at certain points in the pregnancy.  Working out and dramatic weight loss can also sometimes effect medications or the amounts of medications needed.  Make sure you keep the lines of communication open with your doctor so that you can get in shape and do so safely.  Finally, if you are uncertain how to maximize your workouts or simply don’t know what you are doing, consider working with a personal trainer.  Doing so is an investment that can yield very positive returns.  Many women prefer to workout with female trainers, and there are many great female trainers available today.  Good luck to you in your workouts and make sure to check back in for more great fitness related articles. 

5 Reasons A Fitness Step Is An Essential Piece Of Workout Equipment For The Home, Gym, Or Personal Training Studio

Whether you workout at home or at a gym, you have probably been exposed to and seen numerous types of workout equipment over time.  Most of the equipment found in gyms and personal training studios are very effective and suit there intended purposes well.  Some equipment however is so useful and practical that it bears special mention.  Whether you workout in your home or in a gym, a fitness step is one of the best pieces of workout equipment on the market.  In this article we’ll take a look at fitness steps and why they are such a great piece of workout equipment for the price. 

 

Fitness steps have been around for a long time.  They are also sometimes referred to as aerobics steps or exercise steps.  I have personally used fitness steps literally tens of thousands of times myself, with personal training clients, and in groups that utilize step exercise.  A good fitness step will last a lifetime.  They are made out of durable plastic, and many of them come with a rubberized top to prevent the feet from slipping.  Some fitness steps that do not have the rubberized top offer the means to purchase it separately for use only when desired.  The fitness steps I have used are extremely durable.  Some of the fitness steps I have used I could probably take a sledgehammer to, pound on them, and they would still be functional (I do not recommend doing this).  Like many products, the quality is tied somewhat into the price.  But a good fitness step is well worth it when you factor in all the many ways you can use it and how long it will likely last.  Having said that, lets take a look at the five reasons why a fitness step is an essential piece of workout equipment. 

 

Reason 1:  Ease of use

 

There are many great exercise machines and equipment on the market today.  Some of these products however require quite a bit of assembly.  This can cost extra time and money.  Some of the larger equipment for sale will require that you hire someone to put the machine together in order for it to be ready and safe for use.  Additionally, some equipment requires regular upkeep and replacement parts as they wear out.  A fitness step has got to be one of the easiest and simplest pieces of exercise equipment on the market today both to use and maintain.  Once you get an exercise step, you simply take it out of the box, put it under the support blocks if you wish to use them, and you are ready to go.  It literally takes a few seconds to properly setup the average exercise step.  Not many pieces of fitness equipment are that easily setup.

 

Reason 2:  The ability to work the body aerobically

 

One of the best aspects of having an exercise or fitness step is the ability to engage the body aerobically.  What this means is that the person using the step will begin to breath heavier.  This may seem intuitive to some, but consider that when working with weights, one generally does not breath hard and fast, even after doing a very heavy set.  Moving the body for extended periods of time doing any sort of step exercise tends to raise the rate of breathing, heart rate, and elevates the rate at which calories are burned.  There are numerous ways to do this.  Some people use exercise steps to engage in plyometrics; using the step to jump up onto and down, or as an object to jump over.  For those who are familiar with how to use them, fitness steps offer the user the ability to work the body aerobically.  Step aerobic classes focus on this principle.  Working the body aerobically yields its own benefits, which can be lowered resting heart rate, fat reduction, reduced LDL cholesterol levels, and reduced resting blood pressure for some.  Fitness steps are often used by gyms and recreation facilities in step fitness classes.  Such classes often focus on repetitive but aerobically demanding movements.  These step fitness classes sometimes focus solely on the aerobic aspect of the workout, while some also incorporate anaerobic workouts into the routine as well.  This brings us to our next reason for owning a fitness step.

 

Reason 3:  The ability to work the body anaerobically

 

Anaerobic activity generally refers to resistance training.  Resistance training primarily relies upon stored forms of carbohydrates for energy, unlike aerobic training, which primarily relies upon fat and oxygen for energy.  There are so many resistance exercises that can be done using a fitness step, it is impossible to list them all here.  Combined with a single pair of dumbbells, a person can work literally every major muscle group in the body.  A few resistance exercises that can be done using a fitness step are dumbbell chest presses, seated overhead dumbbell raises, stationary lunges with one foot up on the step, standing calve raises, and dumbbell flys.  These are only a few of dozens of exercises that a knowledgeable person can do with an exercise step and a single pair or dumbbells.  It’s always advisable to work with a certified personal trainer if you are unfamiliar with these or any exercises.  A good personal trainer can show you what exercises are best for you and how to do them safely.  Keep in mind that many resistance exercises require the use of a spotter, or someone who is carefully watching you and ready to help you with any weight should you need it. 

 

Reason 4:  The ability to work one’s balance

 

One great feature of fitness steps is the ability to work the body’s balance.  I have personally used an exercise step many times, particularly with seniors, to help in the improvement of balance.  Most fitness steps offer the user the ability to purchase additional support blocks.  These blocks can be added or reduced to increase the intensity and balance challenge for the user.  I have found with the fitness steps that I have used that the support blocks are also very well made and durable.  If one has access to multiple fitness steps, a series of steps can be setup in order to create a step exercise course whereby the person working their balance has different steps at different heights.  It’s very important that people with poor balance attempting to improve it using this method work with a qualified and experienced certified personal trainer or therapist who can walk around with the person while he or she does it.  This will help ensure that should the person lose balance that he or she is caught before falling by the professional helping him or her out. 

 

Reason 5:  Ease of storage

 

Whether you are a fitness club owner, a small personal training studio owner, or a person who works out in their home, a good fitness step is easily stored under a bed, in a closet, in a corner, or even behind a couch.  Most fitness steps measure only a few feet or so in length.  Their height without additional support blocks or risers is only a few inches.  Small fitness studios and gyms can easily purchase multiple exercise steps and store them without taking up much space. 

 

Final Thoughts On A Fitness Step

 

If you factor in the cost versus benefit of owning and using a fitness step, few other pieces of workout equipment can match it.  Their ease of use and the sheer number of exercises that one can use them for make them one of the best pieces of workout equipment on the market.  They take up very little space and can be stored away easily.  Consider using one in your workouts.  Make sure to check with your doctor before engaging in any exercise routine.  Also consider working with a knowledgeable and certified personal trainer to help show what exercises are appropriate for you based on your own unique background and goals.  Make sure to use a spotter when engaging in resistance training to keep you safe.  Make sure to check back for more great articles on fitness related topics. 

Washboard Abs In Time For Summer

With summer now officially here, many people are turning their attention to their midsection in the hopes of having washboard abs in time for warm weather.  Waterparks, pools, beaches, and running outside tend to make people think a little bit more about the excess fat that seems to have creeped up on them throughout the winter months. 

 

 

 

 

 

 

 

 

 

 

If washboard abs came easy, everyone would have them.  Like many things however, a little bit of knowledge can go a long way.  In this article I’ll be pointing out some key points to help ensure you have washboard abs this summer. 

 

Bodyfat Is The Key

 

Usually I save the best for last, but I decided to do things a little bit different in this article.  In my opinion, there is no single factor more important to having washboard abs than having a low bodyfat level.  You can have the best abdominal development in the world, but if you have a bodyfat level of 30% nobody is ever going to notice.  We’ve all seen the commercials with models sporting washboard abs after using the newest and greatest abdominal device for X number of weeks.  What many of these products fail to emphasis or even mention is how important it is to get a lower bodyfat level to actually see the abs.  Various products may be great at building up the abdominal muscles, but those models likely didn’t get there solely by using an abdominal product.

 

In order for a person to have visible abs, bodyfat levels have got to be lowered.  To put it in plain terms, most men are not going to have washboard abs until their bodyfat levels are below 10%.  As women often store more fat in their legs, their abdominals often become visible at slightly higher levels.  Typically, as bodyfat levels begin to go down, a person will begin to see the upper part of the abs, then the mid area, and as bodyfat levels become very low, the lowest part of the abdominal section becomes well defined.  Lower your bodyfat and watch your abs start to appear. 

 

Keep Up The Cardio

 

Cardiovascular activity or aerobic activity pulls on fat reserves in large part for energy.  That means if you are trying to accomplish the task of keeping or getting your bodyfat level low enough, you are going to have to do cardio.  When I work with clients regarding their cardio, I often encourage them not to look at the amount of time they spend on a machine, but rather to look at the amount of calories burned.  This is often a great motivational tool for people who are strapped for time because it encourages them to work harder faster and therefore get the work done sooner.  For example, if a person knows that he or she needs to burn 500 calories for the day doing cardio, they may up their intensity level and therefore get their cardio done in perhaps 45 minutes as opposed to 60 minutes.  Not only does the person burn the calories needed, but it allots 15 more minutes to the day.  Think about focusing more on energy expended per unit of time, rather than simply time. 

 

Work The Abs

 

When it comes to the pursuit of washboard abs, it is helpful to think in terms of areas or sections of the abs.  You can look at it in terms of upper abs, lower abs, and obliques.  Some people further break down the abdominal area into upper, middle, lower, and obliques as a means to visualize which area they are trying to work.  Abdominal exercises tend to have a focus on one or two of these areas at a time, with a few abdominal exercises hitting all areas during the exercise.  Crunches and movements of that nature tend to target the upper portion of the abs more.  Leg raises and movements involving the raising or movement of the legs tend to require more the use of the lower abs.  Twisting and sideways bending movements tend to work the obliques.  Of course if you are looking to improve your overall abdominal appearance, working all of the major areas through various abdominal exercises is appropriate. 

 

A Word On Spot Training

 

Spot training is a term used to describe a common belief that working a particular area will decrease bodyfat in that specific location.  A common belief is that by doing extended bouts of abdominal exercises, one will decrease fat around the waist.  This is a myth and put bluntly it does not work.  Unfortunately, many advertisers perpetuate this myth by showing before and after photos of people who were once overweight or obese, who after using the product in question now have a much trimmer waist.  Fat loss is brought about primarily through sound diet and cardio.  Remember, an abdominal product may strengthen the abdominal area, but lower bodyfat is required to actually see those washboard abs. 

 

Words Of Encouragement, Words Against Discouragement

 

Today we are bombarded with advertisements that claim to be the average persons means to washboard abs.  In addition to advertisements we often see various models on magazine covers that seem to have the perfect set of washboard abs.  It’s important for the average person to not compare him or herself to these people because in actuality what they are looking at is often not real.  With photograph altering software and performance enhancing drugs often used in the industry, it is not difficult to make a person look like something out of comic book. 

 

When it comes to your own goals and aspirations, a good idea is to stick to comparing yourself to yourself.  In other words, if you know where you were and you know that you have improved your situation since then, then you have succeeded.  Good ways to monitor your progress are by taking measurements, having pictures taken, watching your body mass index, weighing yourself, watching how your clothing fits, and having your bodyfat levels monitored by someone who is qualified to do so.  Monitoring bodyfat and utilizing measurements are generally superior over the weight scale and body mass index as the latter methods do not accurately account for changes in muscle mass. 

 

Conclusion

Attaining washboard abs requires a combination of sound diet, cardiovascular activity, and abdominal work.  Spot training, or doing specific resistance training in the hopes of losing fat in that one area does not work.  Avoid comparing yourself to people on or in magazines, as this is often unrealistic and frustrating.  Following these principles will help guide you on your way to washboard abs.  Have a great summer!

 

 

How To Improve Your Workouts Using Gym Mirrors

Believe it or not, those gym mirrors you see every time you hit the weights are not just there so you can admire yourself.  Gym mirrors can be used with great effectiveness to help monitor and improve your weightlifting technique.  Specifically, gym mirrors can help you ensure that you are utilizing proper form when it comes to the use and implementation of free weights.

 

 

 

 

 

 

 

 

 

 

 

In this article, I will be talking about some of the best weightlifting exercises that benefit from self-monitoring through the use of gym mirrors.  I will also point out a few times when using gym mirrors is not only unnecessary, but can actually have a negative impact on your lifting technique.

 

Before you can monitor your progress as it relates to the exercises listed below, you have to of course know proper technique and form in the first place.  It is a mistake to think that by simply watching someone else perform a lifting exercise that you can pick up on all the finer points and implement them yourself.  If you are looking to others to watch how they perform a specific movement, you are assuming that they know the proper way to do the exercise themselves.  Do not assume that because someone at the gym is muscular or strong that they know how to do a lift properly.  They may in fact have been doing it wrong for years because someone else has shown them the wrong way to do it.  You may wonder how someone can be big and strong and be doing a movement incorrectly.  My answer to that is that you cannot visually see the damage that may be occurring to the persons various joints and disks.  Some macro trauma injuries, which are injuries that take place over years of doing damage, do not show visible signs for a long time.  Make sure you learn the proper way to perform a lift.  This may require the help of a certified personal trainer, but it can save you a lot of trouble in the long term. 

 Exercises That Benefit From The Use Of Gym Mirrors

The Side Lateral Raise

The side lateral raise is an exercise that primarily targets the medial or middle head of the deltoid (shoulder).  The movement requires a lateral movement out to the side of the body by raising the arms up until approximately parallel to the floor.  Common mistakes with this exercise involve locking the arms out, raising the dumbbells up too high, jerking the entire body to help raise the weight (often done when to much weight is used), and raising up on the toes to help pop the body up, thereby using momentum to raise the dumbbells at the end of the movement.  When doing this exercise, you may want to monitor your technique using the gym mirrors initially by watching both from the front view and the side view.  Check to make sure you are avoiding any of the above mentioned common mistakes.  When viewing yourself from the side view, begin doing the movement, and glance off to the gym mirrors periodically to make sure your elbows are not locked out.  Also make sure your arms are not going up directly to the side, but very slightly forward.  Bringing the arms too far forward will pull in too much of the anterior deltoid (front part of the shoulder), and negate the intended benefit of the side lateral raise exercise.

 

 

Cable Crossovers

 In order to use the gym mirrors to monitor yourself doing this exercise, the cable machine must be set up in front of mirrors.  They usually are in most gyms.  Face the gym mirrors and begin the movement of bringing the cables down and in front of your chest, using the pectoral muscles to facilitate the movement.  Watch for discrepancies in the way one arm moves compared to the other.  This is common for people with shoulder injuries.  It’s something most people will never realize unless they monitor the movement through the use of the gym mirrors.  In this movement, the benefit of the cables is that it allows you to go back far and get a deep stretch in the pectoral muscles, thereby increasing the range of motion.  Another mistake to watch for is having your anterior deltoids (front shoulders) lunging too far forward at the end of the movement as you bring the cables together in front.  Doing so takes the focus of the pectoral muscles and onto the front of the shoulders.  The front of the shoulders are generally weaker than the larger chest muscles and so if you do this you will not only not work the pectoral muscles but you will likely fatigue early and be able to do less weight because you are relying on the smaller and weaker front deltoids. 

 

Barbell Curls

Barbell Curls are a great exercise for the bicep brachi, or main head of the bicep.  Unfortunately, they are often done incorrectly.  Many lifters, in an attempt to lift more weight, perform a number of common mistakes.  As mentioned earlier, this can result in a macro trauma injury, or even a micro trauma injury if the weight is high enough.  There are a few common mistakes to watch for by using the gym mirrors on this exercise.  First, make sure you are not hyperextending your back.  This is usually done when too much weight is loaded onto the bar.  In this case, the biceps cannot overcome the force of gravity, and so the lifter jerks the body backward as a means to bring the weight upward.  Secondly, make sure your elbows are not too far backward.  Lifters do this inadvertently to decrease the extent to which the weight is leveraged out in front.  The further out in front the weight is, the harder or heavier it seems.  When the lifter brings their elbows back, they are decreasing the distance leveraged and therefore reducing the effective weight required to be lifted by the biceps.  Finally, use the gym mirror to watch for any jerking movements that incorporate momentum to get the weight up.  Remember, when you do these things, you are simply using your entire body mass to move the weight, not the bicep or intended muscle.

 

When To Avoid Using Gym Mirrors

Squats

Squats are one of the best free weight exercises out there…when done properly.  The reason you want to avoid focusing on the gym mirrors when you do this exercise is due to posture.  It is very important during the squat that the lower back stay arched, or at the minimum straight.  Looking forward at the mirror in front of you tends to result in a loss of proper posture.  In fact, most personal trainers will advise their clients to “look up” when doing this movement.  Looking up naturally helps to align the spine into the proper posture, whereas looking forward or down will create a curvature in the spine that can result in a back strain or injury.  Someone who is skilled at the squat may be able to get away with watching their movement in the mirror, but most people will inadvertently allow it to affect their posture. 

 

Deadlifts

For the same reason as listed above, most novice or amateur lifters want to avoid focusing on a mirror when doing a deadlift.  Lower body posture is again crucial.  Especially when it comes to heavier weights, you do not want to lose the proper positioning even momentarily.  Doing so can result in a ruptured/herniated disk and/or lower back strain. 

 

Bench Press

This would seem intuitive, but whether it be flat, incline, or decline bench press, you do not want to be turning your neck to look at yourself in the gym mirrors to check your form while having a heavy load over yourself.  Turning your neck requires movement of the cervical vertebrae.  Most people without certain back problems will want their spine perfectly lined up, with a small natural arch in the lower back when performing this exercise.  Therefore, avoid looking to the gym mirrors during this exercise.  Instead, ask a qualified trainer to evaluate your form. 

 

Final Thoughts On Monitoring Your Technique And The Use Of Gym Mirrors

Gym mirrors are a great way of monitoring your technique and making sure you are doing exercises correctly.  There are a few other options you can consider as well.  First, consider hiring a good personal trainer.  Doing so can benefit you greatly as someone else who is experienced and qualified scrutinizes your form.  Secondly, consider having a friend videotape you doing a set.  Many cell phones have cameras on them now.  You can watch the video after you have done your set, watch for any problems or common mistakes, and then correct them.  Finally, I want to emphasis the importance of good technique.  Any trainer will tell you they see a lot of bad technique in a gym.  Unfortunately, it often takes years for bad technique to manifest itself in the form of pain; years after the damage has been done.  Never undervalue the importance of sound lifting technique and form.  Your body will thank you in the long term.

Building Muscle Up To Increase Your Metabolism Can Help You Achieve Fitness Success

If you’ve read any of my previous posts, you know that I am a big believer in resistance training.  I myself have been resistance training for over twenty years.  For the majority of people, they simply will not get anywhere near accomplishing their goals if they are not resistance trained.  Don’t get confused and think that this simply means that you need to start lifting free-weights.  Resistance training encompasses much more than that as we will explore in this article.  So prepare to build muscle up as we explore the benefits of resistance training and putting on some extra muscle.

 

A Little Background On Muscle

When we speak of adding muscle, we are referring to skeletal muscle.  This muscle makes up the largest amount of muscle in the human body.  There is also cardiac and smooth muscle, but for our purposes here we will not be concerned with that.  Muscle requires more energy than fat…substantially more.  Because of this, you may often hear personal trainers refer to “jumpstarting” your metabolism by adding some muscle.  This is true.  Add a few pounds or more of muscle and your body will start burning calories at an accelerated rate just to support that muscle.  This is what people often mean when you here things like “burn calories while you sleep!”  In fact, we all burn calories while we sleep.  We have to in order to sustain basic bodily functions of respiration, circulation, digestion, et.  If you think about it, even a person who is comatose needs calories in order to survive, so when the phrase “burn calories while you sleep” is shouted with elation, well you’re already doing that anyway, we just want you to burn more. 

 

Lets dive a little bit more into the finer workings of muscle.  Bear with me here, a little understanding about muscle can go a long way toward helping you achieve your goals.  Muscle is divided up primarily into type 1 (slow-twitch) and type 2 (fast-twitch) muscle fibers.  Fast twitch muscle fiber is primarily involved in shorter, more explosive exercises and movements.  A heavy dead lift, a 50-meter sprint, and doing as many pushups as you can in one minute would all be examples of utilizing type 2 muscle fiber.  Walking on a treadmill for an hour, hiking through the woods for an afternoon, and doing a spinning class, would utilize primarily type 1 muscle fibers.  Type 2 muscle fiber (the one used for short-term powerful movements) tends to have more mass.  If we know that increasing muscle mass can help spike your metabolism, which muscle type do you think you should shoot for? 

 

Fear Of Getting Huge

When I talk to clients about this topic there does seem to be some confusion.  “I don’t want to get huge” is a very common response when I tell female clients we want to put a little bit of muscle on them (most male clients I have worked with are not too concerned about this).  The reality is that it can be very challenging, if not impossible (without muscle enhancing drugs) to get a female lifter “huge”.  Females generally lack the testosterone levels required to put on large amounts of muscle mass.  Without getting too off topic, whether a person is an ectomorph, mesomorph, or endomorph, can influence the proper training protocols.  That said, even if a female is lifting very hard and heavy, and thereby activating those type 2 muscle fibers, the likelihood of her getting “huge” is very very low.  When this is a concern, altering the workout to pull in more type 1 muscle fibers is appropriate, and there are certainly lifting modifications to do that. 

 

 

Precautions Before Working Out

Before we move on, I want emphasize that you should speak with your doctor before engaging in any workout program.  People hear that a lot but the last thing you want to do is engage in some sort of harmful activity that could hurt you, simply because you did not know any better.  If you have any questions at all, you should consult a qualified and experienced personal trainer.  A little bit of money spent on a personal trainer can save you a lot of problems down the road and maximize your results. 

 

Now The Fun Stuff

Now we can move onto the fun part.  Time to actually build muscle up.  Since we’ve established a little background on muscle, lets get to where the rubber meets the road so to speak.  In other words, what to do and how to do it.  We know we want to put a little bit of muscle on you, we’ve established that.  So wouldn’t it make sense to try to target the areas that have the most muscle naturally?  Of course it would. This is why we are going to focus on movements that are primarily multi-joint, pulling in more muscle and that are generally much more demanding.    The larger the muscle group, the more muscle we can add, and the more we can “spike” your metabolism.  When it comes to spiking the metabolism and bringing about any sort of dramatic weight loss, adding some muscle through multi-joint exercises is a great way to help ensure you'll lose excess fat and keep it off. 

 

Working The Legs

The femur is the largest and longest bone in the human body.  As such, there is a lot of muscle surrounding that bone.  It would make sense then that a lot of our efforts are going to be geared toward adding some muscle to that area.  We’re going to hit a lot of different muscles here…Vastus Lateralis, Vastus Medialis, Rectus Femoris, Sartorius, Gracilis, Adductors, Gluteus Medius, Gluteus Minimus, Gluteus Maximus, Semitendinosis, and Bicep Femorus (Long and Short).  By the way that list is not all-inclusive but I just want you to get an idea of how many different muscles we are going to target.  Your exercises should primarily be multi-joint as mentioned.  This means don’t hang out too long on the leg curl or leg extension.  Those machines have their place, but they are not as good as the leg press, squat, lunge, or hack squat for our purposes.  If the leg extension and leg curl seem a lot easier and less demanding than the aforementioned exercises, that’s because they are.  

 

Working The Back

The second major muscle group you are going to target are the back muscles.  Again, just like with the legs, we are going to hit numerous muscles.  And again, like with the legs, our movements will be multi-joint, pulling in more muscle and requiring more effort and energy.  We’ll target the Latissimus Dorsi, Rhomboids, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoids, Trapezius, as well as the Biceps and muscles of the forearms.  We’re going to get a lot bang for our buck by doing Lat Pulldown, Seated Row, Dumbbell Row, Pull-ups, Chin-ups and Bent Over Rows.  Remember, if you are unfamiliar with how to do these exercises properly, or any of the exercises mentioned in this blog, hire a good personal trainer to help you.

 

 

Keep Working Everything Else

Having gone over these muscle groups and movements, I do not want you to think I am encouraging someone to neglect single joint movements or other muscle groups.  Keep this article within context.  We are trying to add on a good amount of muscle by targeting the bigger muscle groups and using multi-joint exercises.  It’s important to hit specifically the calves, triceps, biceps and other smaller muscles.  Keep working those other areas as well.  Bear in mind however that by focusing on the above mentioned tactics, you will be on your way to improving your metabolism, strength, and overall health.  So hit the gym, build some muscle up, and good luck. 

No Bingo Arms: How To Get Rid Of Unwanted Bingo Wings

 

Several years ago I started training a girl and as is normal I asked her what her goals were.  She stated to me that she wanted to get rid of her "bingo arms".  I had never heard of this term before and so of course my next question was "What in the world are bingo arms?"  She replied "ya know, when a woman is playing Bingo and she wins and stands up, raising her arm overhead shaking it with her winning Bingo sheet and the fat on the underside of her arm is jiggling all over the place".  I was grateful for her clear articulation on this matter, and I proceeded to come up with a plan to combat the issue. 

Bingo arms, bingo wings, saddlebags, spare tires, double chins, and muffin tops...are just a few terms I've heard over the years that people throw out to describe physical conditions people want to change through personal training.  Most of the time, what people want to change is pretty much the same.  Women for the most part want to tighten up the back of their arms, and reduce fat in the upper part of the legs and butt.  Men for the most part simply want to lose their gut and have a decent amount of muscle.  The good news is that for most people these goals are very attainable.  With sound diet and some resistance training geared towards improving those areas, most people can see significant results in just a few months.

When it comes to hitting specific areas such as the back of the arms, or bingo arms, an experienced personal trainer can really come in handy.  Most people may not know this, but there are literally dozens and dozens of different ways to target each individual area and muscle group.  Even when it comes to the triceps (the back of the arm), a muscle composed of three main parts, certain exercises will target different areas of that muscle more then others, and can hence improve your overall outcome.  In this article I want to cover some effective methods to combat the dreaded bingo arms, also affectionately known as bingo wings to those who are familiar with them.

Optimizing Your Cardio

Cardiovascular activity or aerobic activity is very important in tackling bingo arms or bingo wings because it produces energy primarily from the use of oxygen and fat.  By engaging in aerobic activity, your body will pull energy primarily from fat stores and help to reduce any excess accumulation underneath your arms.  Some of the most effective forms of cardio involve short, intense bursts that elevate breathing and heart rate.  However any form of cardiovascular activity, given you burn enough calories, will help in the fight against bingo arms.

Resistance Training Is Key

No program geared toward eliminating bingo arms or bingo wings will be truly successful without the implementation of resistance training.  Simply stated, you need to engage in weightlifting exercises that target the triceps.  The triceps are the muscles that run down the outer and back part of your arm.  Here's where things get tricky.  The triceps are composed of three main sections or areas.  They are referred to as the long head, lateral head, and medial head.  In my experience as a personal trainer, I have seen that most individuals struggle to strengthen and tighten up the upper portion of the long head.  What a surprise, this just happens to be the exact area where women greatly struggle against bingo arms or bingo wings.  Think of the area where the back of your arm connects up to the rear part of your armpit.  That's the upper part of the long head of the tricep.  Now that we know what we're dealing with, let's address how to deal with it. 

Choosing Effective Triceps Exercises

Before we get into specifics, I want to encourage you to speak with a certified personal trainer one-on-one before engaging in resistance training.  There are many finer details to resistance training that cannot be fully clarified without hands on instruction.  Having said that, let's going over some exercises that will make your bingo arms a thing of the past.

The Pushup

Basic.  Simple.  Cost effective.  The pushup is one of my favorite overall exercises.  Many people who work out in gyms and fitness facilities today neglect to engage in basic pushups as they are surrounded by tons of great workout equipment.  Moving your own body mass against gravity forces your body to work hard.  In particular with the pushup, you are going to pull in the pectoral muscles, or muscles in front or your rib cage, your anterior deltoids otherwise known as the front shoulders, and yes, the triceps or side and back of the arms.  If you are unable to do a full-blown pushup where you are up on your feet, let your knees touch the ground.  This is known as a modified pushup.  A pillow or towel will help prevent any knee discomfort.  Pushing the body to the point where it is difficult to do any more repetitions forces the muscles to grow and adapt.  Increases in muscle tone and strength are the final result. 

Dips

Our next step in the fight against bingo arms is the dip.  Dips can be done in two distinct ways.  In the first method you hold your body up on two poles and raise yourself up and down.  Workout structures and machines are available in virtually all gyms today that allow for this exercise.  Many gyms today have machines that assist those who cannot fully lower and raise their whole body.  These machine assisted dip machines are excellent at allowing a person to complete the dip motion while using a fraction of their own bodyweight.  The second method of doing a dip can be done in the home with a chair or two.  The technique involves placing your hands on the side or front of the chair while facing out away from it.  Feet will be on the floor for most beginners, but those more advanced can place their feet on another chair or couch thereby making the lift more difficult.  The action of raising the body up and down specifically targets the triceps. It will help firm up the triceps area and thereby help make bingo arms a thing of the past.     

French Press

Try not to get caught up in the name.  I saved the best for last.  This is one of my favorite triceps exercises and will really target those bingo arms.  This exercise involves raising a barbell, ez curl bar, or dumbbell overhead and bringing it down behind your head toward the back of your neck.  Keeping the elbows in and back during this movement helps to engage a proactive stretch in the triceps muscles while doing the movement.  Bringing the arms all the way up overhead and as far down as possible creates a greater range of motion and pushes the triceps muscles that much harder.

Dietary Considerations

Remember that you can have great underlying muscular development and still have excess fat resulting in bingo arms.  Having arms that are firm and toned requires sound dietary choices that keep fat and sugar intakes within reason.  Avoiding excess calories can help to ensure you do not have excess fat hanging underneath the arms.  Try to steer clear of "empty calories" or calories derived from food sources with little or no nutritional value.  Diets rich in quality foods like fruits, vegetables, and lean meats will go a long way toward reducing or eliminating bingo arms. 

Spot Training

The idea that if you work a specific area long enough and hard enough that you will lose fat in that one area is commonly accepted in the training world as a myth.  Fat loss occurs when more calories or units of energy are being expended or used than are being taken in.  The principle of first on last off generally applies.  Everyone has those areas where they seem to put fat on first.  These are usually the places that fat comes off last.  By implementing all three of the above mentioned tactics of aerobic training, resistance training, and sound dietary choices, you can be well on your way to having arms worthy of sleeveless shirts. 

Final Thoughts

Before beginning any exercise program it is a good idea to consult with your doctor.  If you are pregnant there are certain restrictions that are necessary at certain points throughout pregnancy.  Consulting your doctor and a good certified personal trainer can help ensure safe and effective workouts.

Meeting with a certified personal trainer to help you with the above mentioned exercises can go a long way toward helping you in the battle against excess fat on the arms.  There are dozens and dozens of great exercises that focus on toning up the arms.  I have chosen three exercises that are some of my favorites.  Variation helps to keep your body in a constant state of adaptation.  Working with a good trainer will help keep your body in that state of adaptation as he or she constantly challenges your body with new exercises.  Stick to the principles outlined above, and you will be well on your way to getting rid of those bingo arms. 

 

 

Chin-ups/Pull-ups. By Paul Owens, Certified Personal Trainer-NCSF

Many of you know from reading my previous blogs that as a personal trainer I am a big fan of exercises that involve moving your own bodyweight.  That being considered, the chin-up is a great exercise pulling in multiple muscle groups.  It is a great addition to your overall fitness routine.  If you are concerned about not being able to do a full blown chin-up with your own weight, I will address this as well in part 2 of this blog.  So lets dive into this excellent exercise and see what it has to offer.

 

 The chin-up benefits in part from being a multi-joint resistance training exercise.  Rather than lifting a weight, the individual moves his/her own body mass against the force of gravity (yes, weights and bands can be used to increase resistance as well).  Biceps, forearms, and back muscles are all used to complete the motion.  Because of this, you will notice that the movement is noticeably more demanding.  This is part of the reason it is such a great exercise to incorporate into your fitness routine.  Machines have their place, free weights are great, but in my opinion, exercises such as the chin-up are so effective due to you moving your own body mass against gravity, that they simply must be included from time to time, if not every back workout. 

 

 One thing I have noticed as a personal trainer is that people inherently try to shortcut on this (and many other) movements.  I’m sure any other personal trainers reading this notice the same thing.  As a person moves toward the floor, they will often stop short of fully extending their arms.  This is often done subconsciously in an effort to get more reps out, or to do the exercise with added weight (this is your body’s way of trying to make the exercise easier).  When a person does this they are really cheating themselves out of the full benefit of this great exercise.  Going all the way to the bottom of the movement really forces the muscles to work hard, while simultaneously getting a stretch at the bottom of the movement. 

 

 Make sure to ask your personal fitness trainer to show you one-on-one the finer points of the chin-up and related movements.  As in most things, details count.  If you are looking for a personal trainer in the Cleveland Ohio area, please feel free to visit my website http://www.paulowens.org.  Make sure to check back for part 2 of this blog as I go into how to effectively do the chin-up if you cannot lift your own bodyweight.