Get Big or Get Small

If you are starting a program or you are currently in a program, you have to set specific goals for yourself. I often hear that people want to get bigger muscles and lose body fat. I don't want to say this is impossible but it is something that is extremely difficult to accomplish. Instead focus on one goal at a time and you will have much more success. Decide what is more important to you. I often ask clients, "would you like to look good with your shirt on or shirt off?" If you want to have big muscles and fill out a shirt your should be focusing more on a hypertrophy program and gaining solid muscle mass. If you would like to look better at the beach you need to be focusing on a fat loss program. Both programs will have a different strength routine and diet regimen.

What if I want both though? Obviously this is what most people want, especially men. I want big muscles and no body fat. Still, you should be focusing on one goal at a time. The program you would follow to gain more muscle is not the same program to burn the most body fat. If you try and do both at the same time you will most likely have frustrating results. Again focus on what is more important first. If you are skinny and want more muscle follow a hypertrophy program until you get to a size you are happy with. Then you can work on a leaning out program. The opposite is true if you are overweight. Start with a weight loss program then you can work on building more muscle. Just remember what is most important to you and follow that goal first.

Mike


P.S. If you would like a free month of online training visit my website and sign up for my free newsletter.

www.sandiegopremiertraining.com

A Guilt Free Holiday

It is that time of year again so quickly. I am still in shock that the New Year will be here so soon. With January coming up so quick, we have to start planning our New Year's resolutions. The average person will gain around 7 lbs from Thanksgiving to the New Year. Some of you might be well into that by now. It is extremely hard to lose weight over the holidays. In fact it is very hard to stay at the same weight. Get a head start on your resolutions by starting your workout routine now. I know it is a busy time for most people, but anyone can spare 20 mins a few days a week to get a quick workout in. The more you can workout the less guilty you will feel at your holiday parties.

Also, set realistic goals for the holidays. If you know you won't change your eating and drinking habits just make the goal to stick to a workout plan through the New Year. If you can do this, even if you are still partying and eating every weekend, there is a good chance that you won't gain any weight. That way when you get motivated in January you are already in the routine and you will have less weight to lose. Less weight to lose means you will get to your goal faster and be ready to put on that swimsuit and get out to the beach next summer.

Have a great workout.

Mike
www.sandiegopremiertraining.com

Fat Burning Workout Of The Day

Every once and a while I like to post workouts that will burn calories and build muscle. Please feel free to try them out and comment on them. Please make sure you contact your physician before starting a exercise routine.

Warm up (30 secs per exercise)
Alternating Body Weight Lunges
Good Mornings
Prone Cobras
Plank Hold

Circuit (4 sets of 10 exercises)

1. DB Squat with Shoulder Press
2. Pull ups or Modified Body Weight Rows
3. DB Deadlifts
4. Stability Ball Push up knee tuck
5. Barbell Overhead Squat

Core (3 sets of 15)
1. Stability Ball Rollout
2. Hanging Leg Raises
3. Plank ups

Finisher (2 rounds 20 secs each 10 seconds rest in between)
1. Jumping Jacks
2. Mountain Climbers
3. Tuck Jumps
4. Push ups

Good Luck and feel free to post comments about this workout.

Mike
www.sandiegopremiertraining.com

The "Afterburn"

More research today has been spent on the "afterburn" effect of exercise. More formally this afterburn is known as excess postexercise oxygen consumption or EPOC. EPOC means that the body has to return to homeostasis after intense exercise. In order to do this your metabolism will remain elevated after you have finished exercising to replace energy stores, cool your body temperature, and reducing your heart rate. This means that not only are you burning calories while you exercise but if you are exercising hard enough you will burn even more for hours afterwords. It also appears that strength training will create a higher and longer EPOC than aerobic exercise.

The take aways from this are if you are trying to lose body fat you need to incorporate a strength training routine and intensity is much more important that duration. You will burn more calories during and after your strength workouts than with just cardio sessions. It is shown that the more intense the workout is to more EPOC there will be. This does not mean you have to kill yourself every time you workout but you must be pushing yourself. Most studies that look at EPOC involve exercises to failure. While this isn't necessary you should be getting pretty close to failure during each exercise.

Here is a short article that explains EPOC if you are interested in learning more. http://www.drlenkravitz.com/Articles/epoc.html

Mike
www.sandiegopremiertraining.com

Feed Your Muscles

We all have heard that breakfast is the most important meal of the day. And while this is still true, what you eat around your workout is right up there. Exercise is just a catalyst. After you workout you are actually weaker then you were when you started. You beat up your muscles and damaged them and now they must repair. What you eat before and after you workout will either help or hurt the process.

I could post an entire book on this topic (which I actually am working on) but I will just give you some quick pointers to get started. Before you workout you need to have the right fuel to get the most out of your workout. This does not mean that you need to be taking supplements all day. Before you workout follow these two rules. Get an equal ratio of carbs to proteins and your carbs should be complex carbohydrates that take longer to breakdown into energy. After your workout get approximately 1:3 protein to carbs ratio and eat more simple or high glycemic carbs.

Go to this link http://sandiegopremiertraining.com/Links.htm and scroll down. You should see another link for Pre and Post workout snack ideas. There are just a few listed but at least it is a start.

Please comment with some of your favorite pre and post workout snacks.

Good Luck This Thanksgiving

With the holidays approaching we are unfortunately pushed into situations where the day is based on eating. Most people will gain 5-10 lbs between now and January. It will take at least 3 months to get that weight off most likely for those who choose to start an exercise program for their New Year,s Resolution. Then you are heading into the spring just getting to where you are right now. Here are some tips to help you get through this Holiday eating season without setting yourself back.

1. Don't starve yourself: I always hear people saying they aren't going to eat all day so they can eat as much as they want for Thanksgiving. You can't save up calories. You will only be able to use around 500-700 calories at a time. More than that and you are storing as fat. Plus if you are starving for dinner you are more likely to overeat. Eat often in smaller portions so you aren't starving.

2. Find a local Turkey Trot: Cities all over the country have 5K's and longer the morning of Thanksgiving. It is a great way to start off the day. Remember though, it does not mean you can eat whatever you want that day.

3. Leftovers are awesome: You don't have to eat everything on Thanksgiving. It will still be there the next day. Take small portions of the foods you want and save the rest for the days to follow. The great thing about Thanksgiving are the leftovers and you don't have to cook much for the next few days.

4. Drink in moderation: While there are a few health benefits with some alcohol in your diet, it is only when we drink in moderation. Limit your drinks to 3-4 for the day. Try and drink slowly and don't mix with juices. Stick to wine and light beer. Juice is just adding more sugar to your diet.

Good luck and stay fit.

Mike

Welcome to my blog!

Thanks for checking out my blog. For my first posting I just wanted to put up a welcome message and explain what I will be discussing here. I had been blogging at ask-a-trainer.blogspot.com but when I opened my personal training studio I wanted to start over fresh with a new blog.

The purpose of this blog is to share my experience and insight on different health and fitness topics. With obesity on the rise people are in need of assistance to get to a healthier lifestyle. I know that it is hard getting to the gym and eating right and even when you can do it you might not know what you should be doing. I have definitely learned that even though people think they know what healthy nutrition is but really have no idea. I hope the postings to follow will help you get a little closer to where you need to be.

I did want to briefly talk about one tip to help you get started. Remember the phrase everything in moderation. You don't have to be perfect with your workouts and your eating. It is ok to cheat. You can have that wine, cake, chocolate, or whatever you vice is. Just remember in moderation. Most things are ok in moderation. While they might be a minor set back sometimes it doesn't mean you blew it and should give up.

I will do my best to post as often as possible. I really appreciate any feedback or questions to spark discussions.

Thanks,

Mike
www.sandiegopremiertraining.com