5 Reasons To Do More Planks

I have to admit this…

I HATE doing planks.  There is nothing worse than getting into plank position at the END OF YOUR WORKOUT and holding that position for 30 or 45 seconds (or longer).

The 5 Ways the Plank Improves Your Body

But:

Even though I don’t really like doing the plank…

…I know it’s extremely effective for strengthening my body!  Besides hitting your core, the plank also helps your body in a number of different ways.

Check it out:

The 5 Ways the Plank Improves Your Body

Jeremy Belter

Here Shem Demonstrates a Plank with knees coming in

Baby Boomer Client Testimonial John (28lb Weight Loss So Far)

John came to me wanting to lose weight and he thought that exercise might be the solution.  After a month or so he wanted better results.

He then decided to adhere to the advice on nutrition.

He followed a simple breakfast with Blendfresh and also changed a few other things.

What happened next is he went on to lose about 28lbs only working out two times a week!

Being a successful attorney we focused on trying to reduce stress and get more sleep.

Do not take my word for it though…

Here he talks about his results.

Express Fitness Guaranteed Results

Express Fitness Camps Opens in Brookfield

 

New training center offers complete, guaranteed program

 

Brookfield, Wis. – Veteran fitness instructor Jeremy Belter has opened Express Fitness Camps in Brookfield, bringing his passion and extensive experience to help clients tone up, lose weight and live healthier lives.

 

Express Fitness Camps is at 675 N. Brookfield Road, Suite 109. The center offers a complete, guaranteed indoor fitness program that will help participants speed up their metabolism, shed fat and improve overall physical performance.

 

“My program is built around concentrated workouts that deliver faster results in less time,” said Belter, a certified fitness professional who has led more than 15,000 training sessions. “By participating in 20- and 30-minute sessions just three times a week, clients can trim fat and tone problem spots, gain more energy, and look and feel better about themselves.”

 

Express Fitness Camps employs a high-powered metabolic training program using music interval workouts. Coupled with education on nutrition and lifestyle, participants build lean muscle tissue and improve strength and athleticism. Training is available in small groups (10 or less), semi-private classes (2-4) and one-on-one sessions.

 

“Support and accountability are big reasons why clients are successful at Express Fitness Camps,” Belter said. “The program is tailored to individual needs and built on a foundation of improving athleticism. Healthy long-term weight loss can only be achieved through a higher metabolic rate. Participants see results in 30 days without crash diets, endless cardio or other gimmicks.”

 

Belter, a Wisconsin Lutheran College graduate and former NCAA athlete, is certified in performance nutrition and related areas. He has donated thousands of dollars to organizations through charity fitness boot camps and other events.

 

Express Fitness Camps is part of the nationwide Fitness Revolution system. More details are available at www.expressfitnesscamps.com.

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 in my opintion

Here is an example of something that might not get results either!:)

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!

 

 

2013 New Years Fitness Predictions

1.  Gyms and health clubs around America will be packed.  A very small percentage of people will have improved by 2014.  Here is one example  “73 percent give up on their goals to lose weight, get fit or train for an event within six weeks, according to a new study from Harris Interactive and Bodybuilding.com.” (http://www.mensfitness.com/training/will-you-keep-your-fitness-resolution)

2.  The quick fix weight loss industry will continue to grow. The worst fad diets ever.  Yes there is one where you eat cotton balls!

3.  Fitness Revolution Franchise will be the place for local communities to continually see guaranteed results and why I joined the Fitness Revolution

4.  Metabolic Training will be the words used to help training a faster metabolism.

5.  More and more people will do shorter workouts 30 minutes or less because they are more effective and help save time.

6.  Fad diets and easy fixes will continue to thrive based on peoples desire for any easy way out but will not work in the long run.

7.  The same thing will be needed for long term weight loss.  More strength, more speed/power, and better lifestyles.  Basically proper hormone levels is the key to long term fat loss.

8.  At home workouts and online programs will grow along with small group training programs.

9.  Many people will think they know what to do but will not be doing the proper steps to become more fit and healthy.

10.  Hopefully people will understand that long duration aerobic exercise is not the answer for long term fat loss.

The Perfect Diet?

I want to start of by saying that there is not such thing as a perfect diet.

So what diet is best and how should a person eat?

Here are some guidelines that I have noticed throughout the years.

 

1.  The best nutrition plan is individual to you and to your goals.

Let me give you an example.  A sumo wrestler versus a sprinter versus a marathon runner.  These three people will eat completely different, train completely different, and perform completely different.  They have different goals, lifestyles, and missions in life.  Say what you want about genetics if any person moves to a different style of training and eating they will become more like that person.

2.  The diet (how we eat) is only a part of a long, fit healthy, life.

I know some healthy and fit vegans (although only a few) and I know healthy and fit meat eaters.  There are some cultures that have been studied because their longevity (age).  Here is further reading on the subject it is called the blue zones.  The interesting thing is that eating is just one part of the equation.  Stress reduction, sense of purpose, faith, happiness, exercise, and personal healthy relationships were keys to a long healthy life.  My point is that people can have very different eating styles and still be healthy and fit.

3.  Processed foods are minimized

We all know that sugar, fast food, processed foods, trans fat, bad carbohydrates do not make us live a longer more fit life.  In all instances these are controlled, or cut out completely.

4.  Calories are in check but most importantly healthy foods are the majority of the plan.

Healthy carbohydrates, lean proteins, and healthy fats are all important to a successful nutrition.  None are bad when they come from healthy sources.  Also they do not eat too little or too much but usually this is controlled by what we eat.

5.  They never diet they just have learned how to eat.

This is the point of Personal Trainer Food.  Dieting by fad diets and or other programs that do not educate a person how to eat is know good.  The issue is not just portion control it is also what foods will give us sustained energy, strength and vitality.

6.  It is not about restriction or deprivation but it is also not about gluttony.

This happens all the time.  It is called the all or nothing syndrome.  Where people stick with something for a week or even a few months.  Instead making small continual little changes would be better.

Looking at the typical american diet really is more towards gluttony.  The problem arises when a person goes cold turkey and says “I am never going to have ______”  This is dangerous water and most likely will lead to failure.  A person should have rewards in place but  they should fit into that persons goals and lifestyle.

7.  They take the 70-90% approach

What does this mean?  It means they eat healthy and for their goals most of the time, but lets face it we all like to indulge and that is not a bad thing nor should it be avoided in my opinion.

There you have it some common things for a nutrition (diet) program that works.

Comment below your thoughts or questions!

 

Subtle Yet Crucial Performance and Fat Loss Concepts

When it comes to performance and weight loss the focus is usually on quick but temporary changes.
Below are five subtle yet crucial performance and long term fat loss techniques.

1.  Monitor workout recovery and intensity

This is so important for long term performance and fat loss.  I am constantly asked “What should I do on my off days?” or “What workouts can I do on my own?”  Many times people will look at me bewillered when I say nothing or I tell them to do some walking.

You see our bodies need recovery and rest to perform optimally.  Now I am not suggesting that every day should be a rest day or that you should not get after it, but rather pay attention to your performance and how you are feeling.   I would much rather increase intensity over a long period time versus exercise often at the same or lower intensities.  Less can be more if done with appropriate training!

2.  Eat to perform well with no more dieting

Today we are looking at thousands of different diets including all sort of crazy fad diets.  Some are crazy, stupid, and others are just downright lethal.  If you do not believe me read these http://www.everydayhealth.com/diet-and-nutrition-pictures/crazy-diet-fads.aspx#/slide-13  Cigarette Diet, Baby Food Diet, HCG, and the Twinkie Diet just to name a few.  A wise man once told me “show me someone who is dieting and I will show you someone that struggles with weight.”

3.  Manage Stress and Sleep

This one goes along with number one but it deserves a spot of its own.  When a person lacks sleep and is unable to deal with stress hormones become out of whack.  When hormones become out of whack weight loss becomes more challenging or even impossible.   This article explains it very well http://www.theiflife.com/fat-loss-101-master-the-basics/.  People always tell me their hormones are out of whack because of age.  I think instead that hormones become out of whack largely because of  lifestyle.

4.  Foam roll and band stretching

At this point you might think I am  stretching it a little bit.  Well the truth is when someone is consistent with these two things recovery speeds up, performance goes up, and risk of injury goes down.  These are all things that are needed for long term performance and fat loss.  http://www.3fatchicks.com/the-benefits-of-a-myofascial-release-massage/ talks more about the benefits of myofascial release.

5.  Focus on strength per pound of body weight

I have never seen someone who is overweight that can do amazing body weight feats of strength.  I am also not saying that a person should not focus on absolute strength because they should.  I am saying over a period of time a person should get stronger in bodyweight movements and keep advancing in these.  If I go from zero pull ups or assisted pull ups to being able to do five trust me when I tell you your body will look different.  The benefits of bodyweight training are many and not the purpose of this blog post but again a person should be getting stronger per lb of bodyweight to see long term fat loss results!

Please share your thoughts below do you agree, disagree, or have any ideas of your own!

10 Truths You Can Learn From The Fitness Career

The fitness business is changing rapidly.

Despite fitness being around forever the business of fitness  is still in its infancy.

With several years experience and many observations here are some things I have learned.

1. You cannot make other people change they have to want to change.

There are times in my life where I figured out the problem. I wanted people to change more than they did. On the other hand, people can change and these are the ones that give me the best sense of purpose. The ones that change their lives, get fit, and really change their mental attitude towards life. They increase confidence, become healthier, more fit, and take charge of their lives. Act as though you can change people but remember they have to want it.

2. Progression in exercise intensity is WAY more important versus exercise duration.

It never ceases to amaze me. People join a program, gym, or try some sketchy method. They go super hard for one month or even a few months but then quit. I find people still improve after 7 years of progressive training. How can people expect to be fitness rock stars in one month or even six months? Gradual progression in strength, speed, movement patterns and conditioning should always be the focus of an exercise program.

3. All good deeds and wanting to help others will be faced with resistance and rejection.

I do my best to always try to help when I can. It is in my personality to want help others. If you feel convicted in something and are passionate the level of success will be come with resistance and rejection. I think the best people are the ones that want all people to be successful. In my life I have faced resistance and rejection and if you have know you are on the right path.

4. Being lazy can be good for innovation but not for fitness and work.

For example, we have created the car, fast food, air planes, movies on demand, and so on the list goes. I am willing to bet there will never be a quick fix or a way to become fit and healthy without work! Although, we will keep trying. If there is a way to give someone a pill that makes us lean, fit and healthy without side effects the person who creates it will be very, very rich.

5. A person cannot be great at both sprinting and long distance running.

Talk about an endless battle. This is something I am very passionate about explaining. I have never seen anyone be a great sprinter and a great marathon runner at the same time. Yet some people want both. First is to decide exactly what you want then work back from there.

6. Nutrition is highly debated but the truth is people can be healthy and fit with very different diets.

This website http://www.bluezones.com/live-longer/ looks at how to live longer based on diet. The one thing that I noticed is that people eat differently in the cultures that live longest. However, one thing really stuck out to me. They have a sense of purpose, low stress levels, and many work labor jobs. It is fair to say that nutrition is only part of the equation. I personally adhere to a paleo style of eating but believe that people can eat differently and be both healthy and fit. Here is how some of my clients lose 1-2 pant sizes per month.

7. Nobody can exercise themselves out of a poor lifestyle.

Calories are not meant to be burnt off. The are meant to improve performance, great lean muscle tissue, make us feel full and yes for enjoyment in moderation.

8. Too much exercise and too little are both a problem, finding the right amount is key.

 

How to lose stomach fat: Does beer make you fat?

This is contingent upon goals, recovery, and movement patterns. From my experience less can be better in most cases for the average adult but again there are so many variables.  I know that most people want results too fast which actually slows long term results.

9. There is not magic pill or easy way out to be HEALTHY AND FIT.

It bears repeating. This was explained in number 4.

10. Just because a workout is challenging does not mean it is the best one.

Many people want to feel like they got there butt kicked in from workouts. This is not the most important thing. Yes getting more intense over time is great but slow and steady progress is the answer. If I get someone for two times a week over a year and someone else trains intensely for 5 times a week over a year… most likely my client will win based on similar lifestyles especially nutrition. Again more is not better but better is better.

Express Fitness/Fitness Revolution Testimonial

What was one obstacle that might have stopped you from starting in Express Fitness?

The main obstacle that would have prevented me from investing in bootcamps is cost. I use to think all working out was equal. Thus, why would I pay X number of dollars for bootcamp when I can join a gym or do an aerobic class for less. It turned out I was wasting even more money in the long run because I was paying for things that weren’t producing any results. With bootcamps, not only have I seen results, I’ve seen results I’ve only dreamed of. To me, that’s worth every penny.

 What have your results been?

I’ve been working with Jeremy for over 2 years. During that time, I’ve lost at least 40lbs of fat and have gained a considerable amount of muscle. I can actually see some muscle definition now! I’ve also noticed an increase in my strength, power, and conditioning. For example, I can do a full pull-up, which I have never been able to do in my life.

What specific feature do like the best?

The fact that the workouts are only 30 minutes is great. Now, I have no excuse that I’m too busy or don’t have time to work out. I use to think you had to spend hours in the gym to get a great workout and see results.

What are some other benefits?

There are many things other things I like about bootcamps. First, I like the variety. I use to get bored doing the same old thing at the gym or I’d waste more time trying to figure out what I was going to do than actually doing it. Second, I like the people. Not only is it more fun to work out with a friendly group, but they and Jeremy hold you accountable. If you haven’t been at camp in awhile, they ask why not?

Would you recommend Express Fitness?

Absolutely.

Anything else you would like to add?

You really have to stick with it. It’s not going to happen overnight like we all want it to. That’s what is really nice about working out with Jeremy. There were plenty of times I wanted to quit because it was hard or I wasn’t seeing the results I thought I should be seeing, but Jeremy was always encouraging and really wants you to succeed.