Do you even Lift effectively,Bro?

I am no stranger to the gym.  I have been lifting weights since a boy when I first saw my dad in our basement cranking out sets on his bench press with the old school home gym weights that were filled with sand.  I always wanted to be strong and fortunately it came natural to me as it was in my genes.  My older brothers were athletes and I would tag along when they went to the gym and practice.  In high school I had the opportunity to take a weight lifting class which was my favorite class by far!  In college I trained with a strength and conditioning coach and later became a certified strength and conditioning specialist.

I tell you all this to tell you that all that doesn't mean crap.  You can have all the experience or all the education or all the talent as it related to weight lifting and strength training but what does it matter if you're not teaching or doing the exercises effectively.  I know proper lifting technique, I've studied physiology and kinesiology but I didn't understand that I was not lifting effectively until I started training for body building and competing in the NPC men's physique division. See I do believe there are textbook or should I say standard ways to teach resistance training technique that will make the movement more efficient and minimize the risk of injury. I also believe that this is only a guideline to follow and not an absolute.  

Let me use myself as an example I am 6'2" and my arms measure 43" from shoulder to finger tip.  I have been doing the bench press since I started lifting but my pecs are my most underdeveloped muscle.  My technique is text book but with my long arms that range of motion doesn't activate my pectoral muscles much at all, so what I have learned to do is use the mind muscle connection to find the proper technique that fits me.  In order to compensate I have to use a wider grip and the range of motion goes from eye level at peak to the clavicle.  Now my pecs get the work they deserve on the bench press.  

Next time you hit the weights ask yourself are you lifting effectively??  If your technique is not activating the proper muscles then you need to make it your own and find what works for you.  I will add that this strategy is for advanced lifters everyone else ask your coach about it.

Read More

Body weight exercises are very effective!!

Body weight exercises!!



You body is designed to move in some pretty amazing ways. We can push, pull, bend, rotate, twist, jump, and stretch. Unfortunatley during our normal everyday work week we very rarely do any of these simple and or compound movements. Sitting, Walking, Standing, reaching plate to mouth are some of the movenments our body has become accustomed to. Before the computer age we performed much more physical labor and our bodies were in better physical condition as a result of our everyday life and work movements. This day and age with the increase in the amount of work we do sitting behind a computer or some type of machine has caused us to lose that component of fitness and exercise that was mandatory in your daily rountine.

We have to use our bodies in the way that it was originally designed. Take a squatting movement for example. When you squat you use your bodyweight and the force of gravity creates resistance at the bottom of the motion right before you come your back to the upright position. As a general measurement of strength every adult should be able to push, pull and support their own body weight. This is a natural ability and also a survival tactic, it would be helpful in many dangerous situation to be able to move your own weight. Push ups and lunges are two other bodyweight exercises that are very important to help you tone your muscles build strength and improve your body’s overall performance. One of my favorite ways to do cardio is stair climbing or even step aerobics. These movements engage your muscles in the lower body and exercise the Most important muscle YOUR HEART.

These body weight exercises are easily modified so that a beginner can perform the exercises and gradually increase the range of motion to progressively build strength. For example If you cannot do an normal push up you can perform the push up exercise in a kneeling position and work to increase the resistance placed over your hands to having your knees completely off the ground. Once you have gained the strength to perform these movements you can increase and decrease the amount of sets and repetitions. As a general rule beginners should stick to 2 sets of 10 repitions on 3-5 exercises during a workout.

Read More

Get Started With Group Fitness Classes for Weight Loss

Exercise should be about having fun moving your body in the way it was designed to move. It seems that exercise has become a negative word is today's society. Too many times have I been lecturing to a group of students or adults and when I mention exercise they cringe. This should be exciting if I recall in grade school we couldn't wait to go outside for recess it was our favorite part of the day. Now we work, work, work, go home and do more work, then sit down on the couch. We have taken the activity out of our day. Even in schools they are cutting back on physical education at a time when the country is at its worst in terms of disease and sickness related to sedentary lifestyles.




Group Exercise

Group exercise is a fantastic way to get together and have some grown up recess time. Make sure you do your research in your local newspaper, visit the parks and recreation website, or pop in at your local YMCA to get an idea of the classes and times they offer them. Make sure that you chose a class that meet two to three times a week. If you a beginner to fitness make sure the class is not too advanced you can work your way up. The last thing you want to do is take a class that is very difficult and get discouraged. Show up a few minutes before class or hang back a few minutes after class and introduce yourself to the instructor, many times the instructors are also fitness trainers that can give you some great advice one on one.



Be Consistent

The key is to not quit, one way to help when you feel like you are falling off the wagon is to have friends to hold you accountable for your goals. Make friends in the class and make a pact to stay in touch with each other to make sure no one gets left behind. Sometimes things come up; family, work, and sickness happen but don't use these things as repeated excuses. If you do happen to miss a class, make it your business to do a makeup day using another class or going out and doing some exercise on your own. If you are consistent with your exercise and workout program you will get the results.



Con: Monotony

Some group fitness classes like cycling and step aerobics can get a little monotonous doing the same exercises and motions day in and day out won't challenge your body after a long time. You need variety in your workout program, mix it up a little bit. If the instructor in your class isn't changing the routine enough try another class or move onto something with more difficulty. At some point you may experience a plateau with your weight loss it may be that your workout program has gone stale. Get help from one of the personal trainers or switch up your classes to get your body recruiting different muscle groups by using different exercise modalities.

There are many options out there to choose from when we are looking for group exercise programs for weight loss. Make it your goal to try something out of your norm pick up a dance exercise class or a fitness boot camp to add some real fun to your overall wellness program. Don't forget that you have to be conscious of your nutrition if you are serious about weight loss with group exercise programs.



Being healthy should be fun; you should be happy making good lifestyle choices.

Read More