You’ve probably been thinking all summer long you need more time in order for you to get your sexy back. I know with the entire summer craze and being a busy mom, it’s though to get your workouts in during the summer with all those summer activities kids have these days like travel, sports, SAT classes, and anything else that comes up.
News flash: summer is gone, fall is here now! This opens the opportunity to focus on yourself (since you have the extra time) no excuses ladies! Now is your time to get your sexy back and be in the best shape of your life… YEAH! Before the holidays!!!
Your question might be, where do I start? You are not alone, however depending on your fitness level and health status you might be a mere 8 to 12 away from your ideal body!!!
Your program should be focus on intensity and progressive overload (meaning weight, challenge or the speed at which you complete each workout).
A sample workout should be a 3 to 4 a days workout of 30 to 50 minutes of resistance training, core training and Plyometrics. You should also add a 3 to 5 days of high-intensity interval training cardio.
Focus on the exercises that challenges your body and speeds the fat loss process such as squats, lunges, deadlift, chest press on a stability ball, rows for your back and proper core training; which means challenge your body with more than just crunches, such as planks, hip extensions, bridges on a stability ball, etc.
Your high-intensity interval training cardio should be performed in series of 20 minutes workouts twice a week.
1. Start by performing sprints at an Intensity Level of 8-9 on The Perceived Exertion Scale of 1-10 (10 being maximum effort), for about 2 minutes.
2.Rest for about 1:30 minutes or till your heart rate is down to your normal rate (usually you are able to perceive this is you can carry out a conversation without hyperventilating).
3.Start again sprinting for 2 more minutes and continue this trend till you finish your 20 minutes cardio workout.
Also you may want to perform a twice a week cardio routine at a steady pace or fat burning zone (low to moderate intensity Level of 5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort) for about 40 to 60 minutes.
Remember this is not the only way to get in shape fast, but it sure is a great start on journey to a new you this fall.
Thursday, September 11, 2008
The summer is gone and fall is here. Are you happy with your physique and fitness or do you just intend to cover it up with baggy shirts and jeans until the spring comes?
Oh! Right… you didn’t took it off during summer either.
From time to time I feel this urge to look around at the fitness trend, what’s new, what’s going on, I look at the gyms and try to figure out what’s happening. But reality is no matter how you cover it, it’s always the same, not many people actually see results. No wonder after a period of trial and error they quit and go back to “their lifestyle” (which they never actually changed), and their bodies keep deteriorating not only on the outside but inside as well.
Think about it, what did you do over summer or what are you planning to do in next coming months? Did you go on a cruise, on vacation, to the beach, are you planning to visit your family for the holidays, a wedding to attend, class reunion? The list goes on and on.
However this is the question: ARE YOU HAPPY WITH HOW YOU LOOK AND FEEL?
If you are not satisfied with your health and fitness and are tired of just going through the motions on your own, never really accomplishing any of your goals, then it’s time to realize you need help.
Perhaps you may think, hiring a personal trainer is expensive, or you may have some other valid concerns. I personally feel the same way!
However let me address the first issue; is a personal trainer expensive? It’s not expensive when you compare it to surgery, liposuction, and other alternatives; that besides of being expensive may not be safe as well. While at the same time you learn nothing on how to prevent your body from getting to the same place again after a couple of months or years. You either invest in yourself today or regret it tomorrow and pay a bunch more in costly health issues or by being deprive of enjoy your life with those you love.
Reality is that personal training fees may vary from one location to another and from the experience and expertise of the trainer. But remember you are investing in yourself to be in the best shape of your life. Ask yourself, what price do I put into my dream body? Keep this in mind, how you treat yourself today will define you tomorrow… what goes around comes around!
Now comes your concerns: how do I know if I hired the right trainer? This is the tricky part, I will however give it up to the people I respect in this industry and are making changes as we keep evolving into understanding how the body works and what are the best path to get results, regardless of our goals.
This where I like to highlight the differences between the so called personal trainer and a true FITNESS COACH. In my opinion a personal trainer might take your money, count repetitions and get you tired.
A true FITNESS COACH, will motivate you, guide you through the right path, work hard with you in order to inspire and educate you into best shape of your life. A true FITNESS COACH will be able to understand your background, have you had surgery, have you been injured, do you want to compete in a Figure, Fitness or Bodybuilding show, do I want to look good, and so many things that must be taken into consideration when working for you. Usually a true Fitness Specialist is able to explain his methods of training and why they are effective and how they relate to you. Is there an assessment process? How long will it take to see realistic results?
What you are looking for here is a reflection of trainer credibility and expertise; anyone can print a business card with a muscle head or fit girl as their logo, and call themselves a trainer. So if the trainer says something like "I kick my clients’ butts…No pain, no gain, dude," thank them for their time and move on. Be an intelligent consumer. Ask for specifics and clarification if you don’t understand something. It’s your life you are trying to regain or looking to improve.
Also you should never base your selection solely on physical appearance. A person with a flawless-looking body may not know the first thing about safely teaching, proper exercise techniques or how they relate to your body or worst to teach you how to achieve your own goals. This is especially true if they have achieved their own results through things like drugs, eating disorders or other things.
The person you hire will be teaching you skills and lifestyle habits and doesn’t need to look like a model in a fitness magazine. But trainers do need to practice what they preach. Let’s face it. Are you really going to respect someone’s opinion if you’re in better shape than they are? Probably not.
Above all, make sure you choose a trainer with whom you feel comfortable and whether their personality is a good match with yours. Chemistry will go along way towards your goals.
Remember this…
ANY TRAINER can get you tired.
BUT A TRUE FITNESS SPECIALIST KNOWS HOW TO MAKE YOU BETTER!
Oh! Right… you didn’t took it off during summer either.
From time to time I feel this urge to look around at the fitness trend, what’s new, what’s going on, I look at the gyms and try to figure out what’s happening. But reality is no matter how you cover it, it’s always the same, not many people actually see results. No wonder after a period of trial and error they quit and go back to “their lifestyle” (which they never actually changed), and their bodies keep deteriorating not only on the outside but inside as well.
Think about it, what did you do over summer or what are you planning to do in next coming months? Did you go on a cruise, on vacation, to the beach, are you planning to visit your family for the holidays, a wedding to attend, class reunion? The list goes on and on.
However this is the question: ARE YOU HAPPY WITH HOW YOU LOOK AND FEEL?
If you are not satisfied with your health and fitness and are tired of just going through the motions on your own, never really accomplishing any of your goals, then it’s time to realize you need help.
Perhaps you may think, hiring a personal trainer is expensive, or you may have some other valid concerns. I personally feel the same way!
However let me address the first issue; is a personal trainer expensive? It’s not expensive when you compare it to surgery, liposuction, and other alternatives; that besides of being expensive may not be safe as well. While at the same time you learn nothing on how to prevent your body from getting to the same place again after a couple of months or years. You either invest in yourself today or regret it tomorrow and pay a bunch more in costly health issues or by being deprive of enjoy your life with those you love.
Reality is that personal training fees may vary from one location to another and from the experience and expertise of the trainer. But remember you are investing in yourself to be in the best shape of your life. Ask yourself, what price do I put into my dream body? Keep this in mind, how you treat yourself today will define you tomorrow… what goes around comes around!
Now comes your concerns: how do I know if I hired the right trainer? This is the tricky part, I will however give it up to the people I respect in this industry and are making changes as we keep evolving into understanding how the body works and what are the best path to get results, regardless of our goals.
This where I like to highlight the differences between the so called personal trainer and a true FITNESS COACH. In my opinion a personal trainer might take your money, count repetitions and get you tired.
A true FITNESS COACH, will motivate you, guide you through the right path, work hard with you in order to inspire and educate you into best shape of your life. A true FITNESS COACH will be able to understand your background, have you had surgery, have you been injured, do you want to compete in a Figure, Fitness or Bodybuilding show, do I want to look good, and so many things that must be taken into consideration when working for you. Usually a true Fitness Specialist is able to explain his methods of training and why they are effective and how they relate to you. Is there an assessment process? How long will it take to see realistic results?
What you are looking for here is a reflection of trainer credibility and expertise; anyone can print a business card with a muscle head or fit girl as their logo, and call themselves a trainer. So if the trainer says something like "I kick my clients’ butts…No pain, no gain, dude," thank them for their time and move on. Be an intelligent consumer. Ask for specifics and clarification if you don’t understand something. It’s your life you are trying to regain or looking to improve.
Also you should never base your selection solely on physical appearance. A person with a flawless-looking body may not know the first thing about safely teaching, proper exercise techniques or how they relate to your body or worst to teach you how to achieve your own goals. This is especially true if they have achieved their own results through things like drugs, eating disorders or other things.
The person you hire will be teaching you skills and lifestyle habits and doesn’t need to look like a model in a fitness magazine. But trainers do need to practice what they preach. Let’s face it. Are you really going to respect someone’s opinion if you’re in better shape than they are? Probably not.
Above all, make sure you choose a trainer with whom you feel comfortable and whether their personality is a good match with yours. Chemistry will go along way towards your goals.
Remember this…
ANY TRAINER can get you tired.
BUT A TRUE FITNESS SPECIALIST KNOWS HOW TO MAKE YOU BETTER!
Gee I've been out for a long while!
But I am back and stronger. I have moved from P.R. to Bradenton, FL; however currently training in St. Petersburg, Fl.
I have started my first phase of my website (actually getting it online). You can access it at htpp://www.apfitnessonline.com.
It's been a long journey these past few months, thankfully things are starting to shape up in a way I was hopping for. Still tons of work ahead of me, but for now you can go to my new website and learn more about me.
Keep in touch with the blog as I will be in touch with you from now on!
Yours in Health and Fitness.
But I am back and stronger. I have moved from P.R. to Bradenton, FL; however currently training in St. Petersburg, Fl.
I have started my first phase of my website (actually getting it online). You can access it at htpp://www.apfitnessonline.com.
It's been a long journey these past few months, thankfully things are starting to shape up in a way I was hopping for. Still tons of work ahead of me, but for now you can go to my new website and learn more about me.
Keep in touch with the blog as I will be in touch with you from now on!
Yours in Health and Fitness.
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