Myths About Strength Training
I’ve got to warn you. There are fake rumors going around Bergen County about strength training.
The truth is that strength training is one of the best things you can do for you to stay in shape and form.
If you’ve fallen for these 5 myths then you’re missing out on fabulous potential results.
Myth #1 Muscle Turns Into Fat
Why would anyone want to build muscle if it could alter into fat after a span of disuse? Rest secured that this is a myth of the highest order.
Muscle tissue will always be muscle tissue. Fat tissue will always be fat tissue. Therefore, one will never become the other.
Myth #2 Strength Training Doesn’t Burn Fat
On the opposite, muscle mass is your number one ally against fat gains.
A pound of muscle burns 10-20 calories on the daily bases, while you’re just living and breathing. Standard strength training helps you increase your muscle mass. It also preserves existing muscle mass, turning you into a fat burning machine.
Myth #3 Lifting Weights Makes Women Bulk Up
Yes, strength training increases the amount of muscle on your body. Many women’s body turns into body-builder-esque, and that’s the look you’re going for.
The truth is that the female body doesn’t contain high levels of testosterone to produce that level of results without a very focused and dedicated effort.
The tighter, toned figure of a recreational female weight lifter is every bit feminine.
Myth #4 Strength Training Is For Young People Only
Starting Strength Training at the young age is widely considered to be the best beginner strength training program by the weightlifting community.
As soon as you doctors approves, you have much to gain from a regular weight lifting routine.
Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the start to the strength training.
Myth #5 Use Light Weight and High Reps To Tone
This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.
We know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.
If you want to achieve fit and toned body strength training should be a part of your fitness routine.
My custom-made fitness programs will make you reach your goals in short amount of time.
Call or email me today and we’ll get you started on the program that’s best for you in Bergen County.
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Time Saving Workouts Prove More Effective Performed In Bergen County
How many times have you told yourself that you’d exercise and get fit, if only you had the time? If I had a dollar for time I’ve heard the I-don’t-have-time excuse… New and exciting research is coming out in favor of shorter, more intense workouts. The old way of exercising at a slow speed, for long periods of time, is over and done. Short and intense exercise sessions in Bergen County that utilize High Intensity Interval Training get you better results with way less time invested. So there goes the time crunch excuse. You don’t need to spend hours in the gym to get amazing results. A simple 30 minute workout, done right, is all you need.
So what does this magical 30 minute workout consist of?
As mentioned above, there’s a little secret in the fitness world called High Intensity Interval Training. This means rather than doing the same cardio exercise your entire workout, you’d alternate between short, high-intensity bursts of exercise with slower, low-intensity periods of recovery.
The research makes it clear that this method of training burns more calories and builds fitness quicker with less time invested.
Not long ago, elite athletes were the only ones benefiting from this method of training, but now the cat is out of the bag, and everyone is open to reap the rewards of interval training. And you don’t even need fancy equipment or special training to start seeing results with interval training.
So how long should your intervals be? The answer is, it doesn’t really matter.
There are no real hard-and-fast rules with interval length. Varying lengths bring varying benefits, so it’s important to find which length works best for you.
Beginners should aim for no more than 30 seconds of high-intensity bursts. If you’re feeling strong and are in good shape, then go ahead and push yourself a bit longer.
An interval-training workout involves four variables that can be modified to meet your goals: intensity of intervals, duration of intervals, duration of recovery intervals, and the number of interval repetitions.
Interval training can be casual, spur of the moment bursts of activity depending on how you’re feeling that day or if you’re working towards a specific sports or fitness goal then you can take a more sophisticated, scientific approach.
The simplest example of interval training for walking would be to add short bursts of jogging or alternate slower walking with brisk walking. If you walk outdoors, then jog or walk faster between certain landmarks such as mailboxes or street signs, then slow down for a short distance. The more popular, and effective, form of interval training includes alternating between resistance training exercises and high intensity cardio exercises.
So it turns out that we all really do have enough time to get an effective workout each day…and that old excuse about not having time is no longer going to work.
If you have a fitness or fat loss goal that you’d like to achieve, please feel free to reach out to me. I’m here to be your resource and your coach for all things fitness.
Call or email today to get started on a fitness program that will get you to your goal quicker.
You and I both know you have enough time for that!
Pump Up Your Intensity
Use these tips to increase the intensity of your workouts:
- Add Some Resistance. Lunges, squats, hip bridges and even sit-ups can all be made more intense with some added resistance. A set of dumbbells, kettle bells, sand bags, medicine balls or resistance bands would do the trick. Pay attention to when the resistance starts to feel too easy, and add weights accordingly.
- Increase Your Speed. If you think you could go faster, then do it. The more that you push yourself during your sprinting intervals, the quicker and more stunning your results will be. Remember, you can do anything for just a few seconds.
- Lengthen Your Intervals. If your workout is starting to feel less challenging then add a few seconds to your intense intervals. Start by adding 5 seconds and go up from there.
Do New Exercises. For the best results, never do the same workout twice. There are many of small changes that can be made to keep a routine fresh and new. Swap out burpees for high knees, mountain climbers for jump squats and so on.
Here’s a wonderful protein-packed snack recipe. The addition of homemade BBQ sauce takes these meatballs from regular to extraordinary. Enjoy as a power snack or throw a couple on a pile of greens for a light meal. Makes: 18
Here’s what you need…
- 2 beaten eggs
- 1/2 cup blanched almond flour
- 1/4 cup flax meal
- 1/2 cup onion, finely minced
- 2 Tablespoons coconut milk, canned, full fat
- 1 teaspoon Dijon mustard
- 1/4 teaspoon black pepper
- 12 oz ground cooked ham
- 12 oz ground raw pork
- 1/3 cup coconut crystals
- 2/3 cup organic, no-sugar-added ketchup
- 3 Tablespoons apple cider vinegar
- 2 teaspoons Dijon mustard
- In a large bowl combine eggs, almond flour, flax meal, onion, coconut milk, Dijon, and pepper. Add ground ham and ground pork; mix well. Shape into 18 balls, using about 1/4 cup mixture for each ball. Place ham balls in a lightly greased 2-quart rectangular baking dish.
- In a bowl combine coconut crystals, ketchup, vinegar, and Dijon. Stir until the coconut crystals dissolve. Pour a spoonful over each ham ball.
- Bake, uncovered, in a 350 degree F oven about 35 minutes or until done. Transfer ham balls to a serving platter and enjoy!
Nutritional Analysis: One meatball equals: 122 calories, 7g fat, 293mg sodium, 5g carbohydrate, 1g fiber, and 9g protein
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13 reasons why you need exercise in Bergen County
Let’s face it, some days you just don’t feel like exercising.
You get too busy, too stressed and quite simply too tired.
But this shouldn’t stop you from lacing up your shoes and heading out for a workout!
Here’s a list of 13 of the top reasons to exercise. Pull out this list and read it when you need a reminder of why exactly exercise is worth your time…
1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.
2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.
3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.
4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.
5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.
6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.
7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.
8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.
9. To Reduce Aches and Pains By strengthening muscles around your damaged joints you’re able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.
10. To Stay Mentally Sharp Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise “Miracle-Gro for the brain.”
11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion—it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.
12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.
13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.
Regular exercise gives you so many amazing benefits, as you’ve seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.
One of the main reasons for weight gain is due to extra, unnecessary calories. If you need to eat less, but don’t want to feel deprived, try this simple mind shift…
Instead of eating until you feel full, stop eating as soon as you are no longer hungry.
Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.
Servings: 2
Here’s what you need…
- 1 teaspoon olive oil
- 3 small tomatoes, finely chopped
- 2 (4oz) cans of fire-roasted, diced green chiles
- 12 egg whites
- 2 Tablespoons water
- Non-stick cooking spray
- In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
- In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add 1/4 of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
- Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and chile mixture.
Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.
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Bergen County NJ Residents Increase Weight Loss by Balancing Their Glands
The answer to burning fat calories lays not so much in the food you eat but in how the body processes it. And the one thing that determines how well the entire metabolism operates isn’t in your stomach, or the intestines, or even in your muscles. It’s located in your throat. It’s a tiny V shaped gland called the thyroid gland. Think of the thyroid as the body’s “thermostat.” The thyroid gland release the hormonesT4 which then converts to the more potent T3, it will constantly attempt to keep the body at a comfortable 98.6 degrees. Elevating body temperature via the thyroid gland is the key to the burning of more body fat. This is accomplished quite well through resistance exercise and can be achieved with certain drugs, which can be a dangerous practice that can cause permanent harm to the thyroid gland if there is no medical necessity. The thyroid is, in a way, the body’s “heating system”; it “burns” food for fuel in order to provide energy. The more it burns, the more effectively it will use fat (both consumed and stored) to continue functioning. If it’s a little slow, its fat burning ability will be hindered and excess calories become stored, as body fat. Although hypothyroidism is usually common to the elderly, a sub par thyroid is very common. And almost everyone can benefit from increasing thyroid output to optimum levels.
Here is a List of nutrients found in Supplement Form that can really help fire up a thyroid Fat assault
- Kelp is rich in iodine
- Mineral Selenium
- Amino Acid L-Tyrosine
- Olive Leaf Extract Herb
- Ashwagandha Herb
- 7-Keto DHEA Hormone Metabolite
Here is a list Foods and herbs that may impair thyroid function. This isn’t exactly a list of things that you MUST NOT eat, but some things that you might choose to steer clear of, or to limit quantities and frequencies of consumption.
ü Peaches, Pairs, and Strawberries There is something else to keep in mind with fruits, and any foods or drinks that have fructose or high fructose corn syrup. The fructose messes up hormone conversion at the cellular level. What this means is that your body has a much tougher time converting the T4 storage hormone to the active hormone, T3.
(Bananas are good for the thyroid)
- Cruciferous vegetables such as Broccoli, Cabbage and Cauliflower They contain a chemical called thiourea which is a goitergen. What that means is, they retard the process of the thyroid from turning iodine into the essential fat burning hormone T3.
- Green Tea contains flouride, a known T3 suppressant.
- Soy Products such as Tofu contain phyto-estrogens that can hinder T3 production.
So there you have it some tips to help keep your thyroid production functioning at optimal levels for optimal fat burning. Any questions or comments please post on the blog or email Brian Hernandez at vipfitnesscenter@gmail.com.
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