When To Increase Your Load in Resistance Training

DMZvisual-5096    An essential component of any resistance training program is the concept of progression. In other words, to move toward a predetermined goal, you have to increase load (weight), volume, frequency or create a change that will challenge you more.

Most individuals, who lift weights, know that the weight they start out lifting needs to get heavier over time. A ...

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Core Exercises

PowerClean     According to NSCA’s Essentials of Personal Training, an exercise is classified as a Core Exercise if a) it involves two or more primary joints, which would make it a multi-joint exercise and b) engages large muscles while activating synergistic muscles.

One multi-joint large muscle exercise (bench press) has the potential to activate as many as 4-8 small muscle, single joint ...

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Tips to Reduce Bloating

WaterGlass1. Drink Up. Water, that is. Contrary to popular belief, bloating is not a result of consuming too much water—in fact, it’s just the opposite.  If you’re dehydrated, your body actually holds onto water, increasing puffiness and bloating. Drinking water also helps prevent constipation by helping flush waste out of your system and keeping your digestive tract moving. Aim ...

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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 ...

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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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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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