As a personal trainer with over 34 years of experience, the one thing I see in the gym that very few people have is good posture while lifting weights. Before even learning proper lifting technique, it is important that the body be in the right position, first. For most tradition weight training exercises for upper & lower body, the spine should be in ...Continue Reading →
Post-competition: The 3rd Season: Building Your Body Year ‘Round
As a retired, I.F.B.B. Professional Bodybuilder, certified Sports Nutritionist, and Personal Trainer for the past 32 years, I have discovered that there are more than two seasons to building your competitive body.
All competitors can be better by living the lifestyle, year ‘round. ...Continue Reading →
The Inclined Plate Loaded Leg Press is primarily a quadriceps exercise, as the knee is the only joint that goes through a full range of motion, assuming the feet are in the right place on the platform and the knee bend to 90 degrees. The hip joint is involved, however, it does not extend completely, to fully contract the ...Continue Reading →
In order to create an exercise, we need to know a) what joint(s) are in motion, b) what muscles are attached to those joint(s) and c) where the load is coming from (direction).
To begin the exercise, the spine should be in a neutral position: Chest up and open, upper back muscles tight, abdominal muscles pulling in, navel to spine.
For ...Continue Reading →
Before performing any resistance training exercise, I teach my clients to get in the right position first, which is referred to as “neutral spine” or standing with good posture. The upper ...Continue Reading →
The Seated Cable Row can be an excellent exercise for building upper back muscles like the latissimus dorsi, rhomboids, mid & low trapezius and the teres major & minor. The posterior deltoids and biceps are also involved in this exercise. The erector spinae and abdominals act as stabilizers, assuming the exercise is performed without rounding the spine.
Begin the exercise ...Continue Reading →
What is myofascial release, exactly? Myofascial release is a manipulative treatment, that attempts to release tension in the fascia, due to trauma, posture, or inflammation. Connective tissues, called fascia, surround the muscles, bones, nerves, and organs of the body. Self-myofascial ...Continue Reading →
Personal trainers can help people reach their personal health and fitness goals, or they could be a big waste of time and money. If you are considering hiring a trainer, it can be difficult to pick the right one. Many gyms offer personal training services for their members (for an additional fee), and their high-pressure salespeople ...Continue Reading →
1) There is a need to increase carbohydrates to support training: In an effort to keep protein at an adequate level, dietary fat is the macro-nutrient to decrease so that the daily caloric intake remains the same, while the individual increases their carbohydrates. Carbohydrates are our ...Continue Reading →
If you are training hard and don’t factor in enough recovery time to your program, overtraining can result. Recovery comes in many forms; enough calories & the right balance of macronutrients, enough sleep, stress management and proper program design that incorporates rest days.
Here is a great way to monitor whether you ...Continue Reading →