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!

 

 

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!

Fitness Facts From The Trenches With Steve Long

When it comes to fitness most people think that killer workouts are all that matter.

This is not true especially if  movement is inefficient and progression is not present.

This leads into an interview I did with Steve Long who is the owner of http://www.personaltraininginstlouis.com/

 

Steve Long

The audio is below but if you just want the main points here they are!

1.  Use corrective exercise and focus on proper movement

2.  Focus on recovery techniques to improve performance and reduce the risk of injury

3.  Progression in exercise movements is the most important thing in any exercise program…. not just feeling tired.  In fact feeling tired might be an indication of a poor workout.

4.   Shoot for the “90/10” rule until you reach your goals.

5.   High Intensity training is great but low intensity should be implemented as well.

Such as walking, band stretching, yoga, swimming, foam rolling and other recover things.

 

77.7 Fitness Tips

77.7 Tips, Tricks, Ideas and Principles to Get Fit, Lose Fat, Become Healthier, and Never Worry About Gaining Fat Again!!

1.  Have the proper mindset.  Click the banner below if you do not have the correct mindset.  Look for his products on weight loss or fitness.

 2.  Focus on long term gradual improvements.

3.  Get Stronger and Faster.

4.  Remember being fit does not just mean being able to run slow for a long time.  In fact many would argue this could make you unfit and unhealthy.  http://hubpages.com/hub/Why-Cardio-Sucks

5.  Most people need to eat more fruits and veggies http://www.mayoclinic.com/health/weight-loss/NU00595.

6.  Learn how to exercise with body weight (hint not walking on a treadmill).

7.  Learn how to exercise with bands.

8.  Get plenty of sleep about 7-8 hours a night.

9.  Do not do marathon workouts.  Personally I like 10-40 minutes at most but usually stay within 30 minutes.

10.  Be focused on improving in every workout.

11.  Take time off and train based on your goals.

12.  Understand that the harder you workout the more recovery you will often need.

13.  Keep it simple.

14.  Have fun.

15.  Set goals that are challenging, realistic, motivating, and time orientated.

16.  Visualize your goals and once you reach them….. then visualize new goals.

17.  Limit junk food and alcohol.

18.  Drink half your bodyweight in ounces of water.

19.  Understand your caloric needs for your goals. http://www.freedieting.com

20.  Do Eischens Yoga

21.  Hire the right people to help you.

22.  Find those that support you.  Hint if people do not support your goals it will be very difficult and you must get support from professionals.

23.  Never Give Up.

24.  Have Faith that success is guaranteed.

25.  Let others know what is working for you.

26.  Think like an athlete.

27.  Think like a Fitness Professional.

28.  Get rid of all excuses.

29.  Learn how to use foam roller:  http://www.youcanbefit.com/ROLLER.pdf.  The Grid

30.  Stop steady state cardio and focus on interval training
31.  Use this music to increase results instantly.
32.  Take pictures to track results
33.  Train for a specific purpose especially for strength, power and so on.  Many of my campers want to be able to do pull ups again or for the first time.  This is a great goal!
34.  Get adequate protein
35.  Focus on whole foods
36.  Eat based on your goals
37.  Train hard recover properly.
38.  Take vacations
39.  Pray, meditate, and relax.
40.  Change up your programs but not all the time
41.  Stick to a plan if it is working
42.  Never give up
43,  Read and learn from those you want to be like
44.  Make fitness a priority
45.  Your health is up to you not anyone else
46.  Be held accountable
47.  Focus on long term results not short term fake results.  An example would be someone loses 20 lbs in a month only to gain more back in a year.
48.  NEVER EVER GO ON A DIET INSTEAD LEARN HOW TO EAT
49.  Take a pre-workout drink
Workout Free Trial url:
50.  Take a Multi-Vitamin
 Men’s and Women’s VGF Free Trial url:
51.  Your children should take one as well:)
Children’s Vitamin Free Trial url:
52.  Sign up for a free newsletter here54.  Have fun in your workouts
53.  Free google groups with insider information
          <Google>
55.  Challenge yourself

56.  Ask yourself what is the goal for this workout?

57.  Remember food is for energy, to feel full, to become stronger, and to improve performance

58.  Have some reward meals or days depending on your goals

59.  Do not always stay at a caloric deficit

60.  Learn about zig zag nutrition

61.  Educate yourself but DO NOT jump around from program to program… keep it simple

62.  Chose one of these to help your efforts     

 “Image” “Image”

 63.  Be patient but work like you are not

64.  Learn proper form for all exercises

65.  Do band stretching with the bands above

66.  Never let someone tell you can’t do something

67.  Working out two or three times a week with gradual improvements is better than working out every day with no improvements.

68.  Get these free gifts below

“Image”

 69.  Eat good fats

70.  Smile and laugh

71.  Do not worry or at least minimize it

72.  Forgive others always

73.  Use different tools for fitness

74.  Enter challenges

75.  Follow me on social media www.facebook.com/jeremybelter and twitter.com/#!/jeremybelter

76.  Track progress not just on the scale.

77.  Develop a positive sense of who you are and how you look in the mirror.  Do not talk negative about yourself!

Hope these help you on your journey,

Jeremy

PS  I almost forgot number 77.7 is be active on this blog and post comments:)

Superior Fitness Training

There are so many beliefs on the “right” way to train. In general the “right” way depends mainly on your goals. Trust me an elite marathon runner trains different then a professional linebacker in football. But both are great athletes in their own way. With that being said I believe for most people, if not all, some variation of the Conjugate Method is best. The Conjugate Method is training different types of strength all the time. This method is best because

1. It keeps thing fresh and new all the time
2. Unlike the standard methods used you can keep improving in all areas of strength
3. You focus on all different reps, sets, weights, and tempo every day versus doing a month or more of the same reps and sets.
4. Some of the best athletes have been using this model with superior results

The only person that may benefit is absolute beginners. They just need a base of conditioning and learning first. For more information please type in Conjugate Periodization in Google.

yours in fitness,

Jeremy

Is Walking The Answer?

This might be controversial but it is really not intended to be. In my opinion walking does not do a lot of good for weight loss!

Now don’t get me wrong it does have more benefits than sitting on the coach eating potato chips or Cheetos. It is better than going to a restaurant, that will remain nameless, where the average calorie count is over 1000 bad calories per plate. If you have not done any exercise it is going to have benefits, and I recommend actually starting slowly with walking, swimming, or other light cardiovascular activities.

On the other hand, I will have people that say they walk and I think that is great. But the question is this, “how is what you are doing working for you?” If it is not working for you, then you should change plans. Your goals should be in line with what you want to accomplish. For example, I watch people change their bodies completely at the gym while others remain exactly the same from doing light cardio. Now if your goal is to maintain then this is great but if you want to lose fat and get more fit; please change it up!

Fitness is for you,

Jeremy

My Message To You

A friend and I were eating lunch the other day. By the way this friend is a genius (yet humble) and has a knack for evaluating things differently from anyone I know. He told me that this blog has a definitive message. What is that message? There are 7 points to it

Anyone can get fit
You can do it through shorter workouts
Intensity is far more important then putting in more time
Emulate an athlete or fitness expert in actions and thought
Action is more important then knowledge
Focus on lifestyle changes and get appropriate help
NEVER GIVE UP

There you have it. If you do these things you will have great success. Remember that the best athletes have lots of help to get to where they are at. If that is true don’t you think the average person could benefit from help as well.

Have a fit day,

Jeremy

PS Go to www.jeremybelter.com and get any of the free gifts offered to start now.