3 Reasons Your Results Have Stalled

Posted by Chad in Fitness - (Comments Off)

There are many reasons people come to me for my services. High on that list is that the individual has stopped seeing results with their own routine. While the reasons they have stopped making progress are usually quite clear to me, you may be completely unaware. So, here are three things to look for if your results have stalled.

1. No progression. If you’ve been doing the same weight for the same number of reps over and over again, you can’t expect to get anywhere. In order to see continued results you need to progress your workouts. Increasing the weight, upping the reps, and reducing rest intervals are just a few of the ways you can progress your routine. (more…)

Want sculpted, toned arms? Here’s how to get them!

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Next to the flat stomach, one of the most common desires of my female clientele is nice, toned arms. Well, here’s how to go about getting them!

1. Throw out the Dumbbell Curls and Triceps Kickbacks

Ok, you don’t have to completely get rid of them. Just de-emphasize them…a lot. If your focus is on body composition you should spend the majority of your time squatting, pressing, and pulling. These movements provide the most bang for your buck (ie. calorie burn) and for the upper body exercises such as push-ups and pull-ups, you get plenty of arm work. (more…)

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10 tips to get better results from your workouts

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When speaking with individuals about their exercise history, several things are immediately noticeable about their routines. The following list brings to light some of the things that jump out at me and will help you make adjustments to your routine to immediately begin to see better results.

1. Focus on compound movements

Whether you’re looking to lose weight, get stronger, or simply improve your health you need to make compound movements the foundation of your resistance training routine. Compound movements are those involving multiple joints (ie. squats, push-ups, pull-ups). They are great for building strength and balance and will burn a lot more energy than single joint movements. (more…)

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To look like a sprinter, train like a sprinter

Posted by Chad in Fitness - (Comments Off)

This post is inspired by a conversation I had with a client this week regarding leaning out and what types of training she should be doing. While a bit of “how to” is included in this post, it’s more about training philosophy than getting into the details. One of the things I like to bring to light when speaking of body composition changes, especially for people who are already lean but want to go the extra step, is being observant of those with the type of body you seek. (more…)

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The Tabata Protocol: Increased intensity for increased results

Posted by Chad in Fitness | Workouts - (Comments Off)

Tabata Protocol

Tabata training is based on the 1996 study by Tabata et al. In the study, subjects were prescribed an exercise protocol that consisted of brief bouts (20 seconds in duration) of high intensity exercise (~170% VO2 Max) followed by short rests intervals (10 seconds in duration) and repeated for 4 minutes. Subjects were trained on a cycle ergometer. The training protocol resulted in a 7ml.kg-1.min-1 increase in VO2 max and a 28% improvement in anaerobic capacity. These results are significant because a simultaneous increase in VO2 and anaerobic capacity are not typical of traditional endurance training. Also significant was the fact that these results were achieved with a lower volume of training than would be required for traditional endurance training. (more…)

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What I have learned from my boot campers

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As I look back on the past 2 1/2 years of running my fitness boot camp there are many things my campers have taught me. Here are a few of them.

1. If you don’t set limitations for them they won’t have any.

2. They are capable of handling any challenge I throw at them (see #1).

3. Consistency, above all else, is the key to results.

4. For protein intake, 0.7 grams per pound of bodyweight seems to be the key point for maintaining muscle and strength while on a calorie restricted diet.

5. If they like you and trust you they’ll give anything a try…at least once.

6. The competitive drive that comes from a group atmosphere brings out the best in them.

7. Programs don’t need to be super scientific (as I once believed) in order to be effective.

8. Everybody is rooting for everybody else.