Three Mistakes Many People Make When Training

Throughout the years I have seen some crazy things in the gym.

Some workout related and others not!

When it comes to observing workouts and people here are some of the biggest mistakes I have seen.

1.  Pushing Too Hard or Not Pushing Hard Enough

Intensity is something that is widely misunderstood.

I have seen people loading up bars up to 250lbs for squat but could not do a proper body weight squat.

I have seen loads of crunches, improper push ups, and countless time on the treadmill.

I was told you can never do enough cardio.

Same exercises with the same intensity every workouts.

When it comes to intensity slow and steady wins the raise, however a person still needs to be challenged appropriately to see results.

Here is an example of what not to do because it is to intense!

Here is an example of something not intense enough!:)

2.  Focusing on losing weight versus metabolism

Losing weight is easy it can be achieved through starvation, eating restriction, excessive aerobic exercise, fad dieting, HCG shots, surgeries and so on.

Many people want to lose weight and that is great however what they really are saying (most of the time) is they want to be more lean.

I know several people that are thin but not fit and absolutely not healthy.  So What?

Well any fitness program should be focused on improvement and progression.

Basically workouts should be centered around individual goals and then measured for constant improvements in a safe manner.

3.   Thinking that it is the workouts alone that changes appearance

Most people realize that an increase in lean muscle tissue will improve metabolism.

But then do not do the needed things to increase lean muscle tissue especially in regards to lifestyle things.

Here are a few ways to help the workouts be better and increase metabolism.

  • Stress reduction and management
  • Sleep
  • Supportive nutrition and supplementation
  • Other recovery techniques that make training sessions more effective

So what can be done immediately

1.  Figure out your goals and a plan

2.  Find some accountability for your goals including a program that is focused on metabolism

3.  Stay away from quick fixes

4.  Focus on lean muscle tissue

5.  Improve performance slow and steadily

Questions or comments are encouraged below!!

 

Music With Workouts This New Years

When it comes to fitness and working out there are several ways to help increase intensity.

I see several reasons why to use music for workouts

1.  Decreases boredom

For the average person workouts can get boring and mundane.  When listening to your favorite music this can be helpful from workouts being mundane.

2.  Increase intensity

When it comes to workouts results happen with increased intensity.  I know several people that want (need) their hardcore or upbeat music to increase the intensity of their workouts.

3.  Variety through tempo

Depending on the interval or type of workout music can be used to match the tempo.  For example, doing a sprint or conditioning workouts can be different music than say lifting weights.

4.  The fun factor

Music is associated with fun and many do not think exercise is fun.  However we tend to associate certain music to fun and excitement and mixing that with exercise increases the fun factor.  If something is fun this increases the likelihood of continuing.  Continual progress is one of the most important keys to fitness success.

5.  Infinite Choices

People like different types of music so there are so many ways to get in great music.  I know of people that listen to 80’s ballads:)  Others listen to hardcore music, others country but the truth is whatever makes you want to workout, workout harder and do better is key!

So now that you know that workout music helps…. here is a workout radio station for you to listen to some upbeat music and the best part…. NO COMMERCIALS!

 

 

Fitness Facts From The Trenches With Jason Yun

I am excited to bring you fitness truths with my friend Jason Yun.

Jason is a Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (NSCA-CPT) through the National Strength and Conditioning Association (NSCA).

Columbus Bootcamp personal trainer

Below is the interview but to sum it up

1.  We talk about the difference between intervals and steady state cardio and how to transition into intense intervals.  Many people that say the workouts are not intense are unable to push because of how they have trained.

Example 30/30 advanced interval training

 

2.  The myth is that dieting well means not eating or eating very little.  The truth is your body needs lots of healthy nutrition to lose fat and decrease body fat percentage.

3.  The myth is that sit-ups and crunches are the best for ab strength.  Sit-ups and crunches may not be the best for strength.  On the other hand, anti rotation band exercises and other isometrics are great for core strength.  Different planks with varying degree of intensity depending on the person is always a great way to strengthen the core.

Share your comments below

2012 Fitness Predictions

1.  Many people will pay less for gyms but many will still not go to the gym.  However they will still pay for it!

2.  Many gyms will compete on price versus value essentially ruining their ability to compete.

3.  People will still look for the easy way out.  It is human nature to do so and in most areas of life being lazy can help us. The airplane, the car, the internet, email, social media, and any other device that makes our life easier is a good thing.  But when it comes to fitness, basically the rule of thumb is this…. the better you get the better your body looks!

4.  Metabolic training is going to be the words describing short intense workouts that will increase the metabolism over the long haul.

5.  Fitness Professionals are going to train regular people more like beginner athletes or advanced athletes.  There will be a focus on recovery and lifestyle techniques for better fitness results.

6.  Infomercials will sell like always:(

7.  Diets will pop up and people will say they work but will put weight back on.  Hopefully this will lead to an understanding of the difference between weight loss and fat loss.

8.   Fitness Revolution, Prograde, Bands, Meal Movement, and other helpful tools will grow like crazy.  Because these are the programs and tools that really do work in the long run!

9.   Express Fitness Powered by Fitness Revolution will be Waukesha Counties secret society for long term lifestyle fitness changes not just a quick fix (shameless plug)!

10.  More people will want 10-30 minute workouts that improve them versus the long boring cardio people do with no success.


Do you agree or disagree? Comment below your thoughts!