Pre-Contest Diets Are Not For the Weight Loss Clients

EatClean     As a retired IFBB Professional Bodybuilder and certified Sports Nutritionist, I meet a lot of men & women who train with trainers who give them diets that competitors use to peak for bodybuilding (physique, bikini, figure) shows. The client’s goal is to lose weight and they have no goal to compete, yet they are being asked to follow diets that are extreme, unhealthy, and do not result in ...

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Nutrient Requirements for Older Adults

DMZvisual-5372     As we age, we usually don’t need as many calories, as we did in our younger years. This is mostly because we lose lean body mass, which results in a lower basal metabolic rate, and our activity level often diminishes, which lowers our energy requirements. However, by staying active and incorporating resistance training into our exercise ...

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What Is YourTraining Goal?

DMZvisual-4941     Before starting a resistance training program, establish what goal you are working towards. Keep in mind that you must train in specific ways to achieve desired results.

The four primary resistance training goals are: muscular endurance, hypertrophy (muscle size or tone), muscular strength or muscular power.

As a Personal Trainer, my job is to match the client’s goal with the ...

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Water Intoxification

WaterDrinkingDo you think it is possible to drink too much water? Yes, it is possible!

In non-athletes, it usually only happens in people with problems that cause the kidneys  to retain too much water  or during dangerous activities such as hazing rituals and the use of certain illegal drugs.

It is more common in athletes, such as long distance runners and triathletes because kidney function is reduced during intense ...

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Age-related Changes in Body Composition

SeniorWomanWeights   As we age, muscle mass declines (sarcopenia). Between 35-70,  we lose approximately 20-25% of our lean body mass. Decreased production of certain hormones, disease, poor diet, and an inactive lifestyle contributes to this loss. By making dietary improvements, adding regular exercise, especially resistance training, we can maintain or even enhance our muscle mass and strength.

Body fat increases from young adulthood through middle age, peaking at 55-65 ...

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Stability Ball Training

DMZvisual-5552     The use of stability balls has increased significantly. Initially, stability balls were used primarily by individuals with low back problems in physical therapy clinics. However, stability balls are now more commonly used in orthopedic rehabilitation programs, with the physically active in fitness centers, in physical education classes and with special needs populations and the elderly. Many fitness and ...

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General Training Principal #4: Variation

DMZvisual-5014Variation refers to the manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest interval and speed of movement. The application of appropriate training variation is essential when one is attempting to ensure long-term adaptation.

The best way to apply training variation is through use of the principals of periodization, which refers to the ...

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General Training Principals: 3. Specificity

PowerClean     The principal of Specificity is a foundational aspect of every effective training program. Specificity of training refers to training in a specific way to produce a targeting change or end result. You can target specific muscle groups, energy systems, movement velocities, movement patterns or specific muscle action types. For example, if you want to strengthen your ...

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General Weight Training Principals: 2. Progression

pushup guysRegardless of how effective a training program is, it should not continue indefinitely without modification. As you adapt to the training plan, the training stress or intensity must be altered to continue to induce positive adaptations. The process of altering training stress as you adapt is called progressive overload. The stress is changed as you ...

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