Total Human Performance

Category: Adult Fitness

  • Six Tips to Snap Out of a Fitness Rut

    Six Tips to Snap Out of a Fitness Rut

    No matter what the fitness level of an individual, we can all get stuck in a rut from time to time.  There are lots of different things that can slow us down, but fortunately there are also lots of ways to spark your workouts again.

    Variety is the spice of life and is a great way to improve your fitness outlook.  People should try to change up the way they exercise now and then to avoid plateaus, boredom and just to give muscles a break from being used the same way over and over.

    Here’s a six-pack of tips to snap out of a fitness rut:

    Keep a workout log – This is a workout must.  If you log your workouts it will allow you to follow a plan, chart your progress and be able to look back over the workouts and feel good about yourself.  It can help you adjust better as you go along – determine what’s working and what isn’t – and also serve as motivation.

    Seek variety – Seek ways to cross train and vary the number of reps you do and how you do them to change things up.  Mixing different types of interval training is a great way to keep your cardio workouts more enjoyable and challenging.

    When it comes to running and/or walking, change the course you exercise on.  A change of scenery could help re-energize you.

    If you train mostly on a treadmill, you can still change things up.  Switch the pre-programmed workout you do, or change surroundings by doing things such as playing different music or what you watch on TV if one is near your machine.

    Set goals – It’s important to set a long-term goal, such as run a 5K race or lose 15 pounds.  People should also set short-term goals, such as simply to make sure they work out three times in the coming week or that they do 20-30 minutes of cardio at least twice a week.

    Find a training partner – A reliable family member or friend to work out with can help make it a lot more fun and also help keep you more motivated and accountable.

    Schedule time for fitness – We’re careful to schedule and keep appointments with the doctor or auto mechanic.  Shouldn’t finding time to exercise also be something important enough to block off time on our weekly calendar for?

    Buy something new – If you’re stuck in a rut, perhaps buying a new piece of fitness equipment for your home gym or new workout clothes will help motivate you.  Reward yourself for working to stay fit!  Knowing you have the new item should make you want to use it for exercise.

  • Eight Secrets To Gain Muscle

    Eight Secrets To Gain Muscle

    Losing weight, means you will look good in your clothes.   Exercising and gaining muscle means you will look good NAKED!

    If you do not have enough muscle, losing your body fat will probably not produce the results you would like.   Without building muscle, having the sculpted looks of the fitness posters you hung up (you know you did!!!) will become difficult.  Spending hours on the treadmill doing cardio is not enough!   By following these  eight simple secrets, you can have that body you want and feel great about it!

    These are the secrets to build more muscle and look fantastic:

    1. Lift Weights
    Long-continued efforts, such as distance running or cycling, are great for burning fat but do not make your muscles grow.  Take a look at the physique of bodybuilders, sprinters, and football players.  If you want to grow,  you have to have some iron in your life.

    2. Lift More Weight
    To build muscle, you have to work over your limit.   But be careful, you don’t want to go nuts and hurt yourself.  Push yourself to lift more, but know your limitations.  Always keep proper posture and good form.

    3. Volume
    Need more weight or more reps?  Both!  Total volume is weight lifted times the number of repetitions, and that is the value that you have to increase.  If you do only three reps with a lot of weight, your strength will increase, but not the size of the muscles.

    4. Short and Intense
    Spending two hours in the gym is a bad idea. Your muscles store a finite amount energy as glycogen. If you run out, you’ll never get to achieve maximum volume, because you’ve run out of strength.  You have to take the muscle to the limit with the energy you have.  The session should not last more than 50 minutes.

    5. Measurement and Progress
    Muscles quickly become accustomed to the day to day workout routine.  Therefore, it is important to keep a diary of your training and progress.  Also, you should constantly progress in your weight lifted and volume over time.  This will continue to stimulate muscle growth.

    6. Rest
    Muscles do not grow in the gym, they grow while you sleep.  If you do not schedule rest days between training, and not get enough sleep, your muscle fibers do not regenerate and grow properly.  Having problems lifting more than in the previous session?  Your muscles probably have not recovered fully.  Go home and come back tomorrow or do a different activity.  As they say in California, Go Hard or Go Home.

    7. Eat
    We’re talking about gaining muscle, not losing weight. You have to eat more, but without going too far over your daily requirements based on your activitiy level. To build more muscle, you need the bricks, i.e. more protein. Try not to focus solely proteins. If you do not eat enough carbohydrates, the body breaks down protein for use as energy, and does not reach the muscles.  Eat carbohydrates that are absorbed slowly, like vegetables, brown rice and lots of greens.  Do not forget quality fats!   Don’t go nuts, but they need to be part of a balanced diet.

    8. Avoid Stress
    Growth hormone is essential to increase muscle size.  But if you’re stressed, your body is flooded with cortisoll, a hormone that puts us on alert and decreases growth hormone and testosterone levels.  Stress also lowers the immune system, increasing the risk of falling ill.  Everyone has stress, but you need to find an outlet.

    So, what are you waiting for?  Get out there, follow these steps, and LOOK BETTER NAKED!

  • Top Fitness Questions and Answers

    Top Fitness Questions and Answers

    As a certified personal trainer part of my commitment to clients is consulting with them. This includes answering their many fitness and diet questions. Needless to say, I get asked a lot of questions. And, there are several questions that seem to be on almost everyone’s minds. The answers to these top 8 inquiries can help most anyone get a jump start on reaching their weight loss and fitness goals. So, here are some of the top fitness questions and their answers.

    1. I want to tone and tighten my legs (or stomach, or arms, etc). What exercises can I do to lose fat there and get them toned?
    Answer: You can’t spot reduce. It is necessary for you to reduce the fat in your trouble area before you will see big results from your strength training exercises. You must burn calories and fat through cardiovascular activities. This includes such things as walking, jogging, step aerobics, jumping rope, swimming etc. But, while cardio is critical you should also include strength training exercises to help build the muscles in your trouble areas simultaneously.

    2. I really want to workout and get in shape, but I just don’t have the time. What should I do?
    Answer: You are not alone. One of the top reasons people give for not working out is lack of time. The first step is to realize that it’s not that you don’t have the time, but that you are not making it a priority in your schedule. What people don’t realize is that it doesn’t take a huge time commitment to reap the many rewards of regular exercise. Many people think that if they can’t workout several hours a week, then they might as well not workout at all. But, exercising even just a couple of days a week is far better than not exercising at all. The key is finding a truly effective and efficient workout plan.

    3. What is the best fitness program for losing weight?
    Answer: The key to a successful program is that it is comprehensive and includes the necessary pieces. There are three major components of a good weight loss program: cardio, strength training and, stretching. It’s equally important to include all three components. For example, you could do cardio 3 times per week, strength training twice per week and stretch before and after every workout.

    4. I have hit a plateau and can’t seem to get the scale to budge (or can’t get any stronger). Can you help me?
    Answer: The key to breaking through a plateau is change. One of the best techniques for overcoming a plateau is Interval Training.  This is a type of training that includes bursts of high intensity periods followed by lower intensity recovery times. You’ll also want to change your workout routine at least every 4-6 weeks.

    5. What size weights should I train with and how many reps should I complete?
    Answer: There’s no one size fits all weight size that is best. The size of weight you use depends on your goals, skills, past fitness experience, etc. A good rule of thumb is to start with about 70% maximum resistance with 8-12 reps and 1-3 sets. To determine your specific 70% maximum size, you must first determine the maximum amount of weight you can lift. However, it’s typically not recommended that beginners attempt to lift their maximum amount of weight for safety reasons. So, another simpler option is to choose a weight size that provides fatigue after the 8th – 12th rep is completed.

    6. Is it bad for your body to workout some of the same muscle groups daily?
    Answer: Typically you should allow your muscle to rest about 48 hours before working it again. This is the safest approach and also the most efficient approach for improving strength. It will help you increase hypertrophy and strength more effectively.

    7. How often should I stretch and should I stretch before or after working out?
    Answer: Actually, it’s best to stretch both times. If you have the time, your body will really benefit from stretching both before you start exercising and again after your workout. At the very least, be sure to stretch after you have completed your workout. As far as frequency, even if you don’t workout every day it is very beneficial to include a stretching routine daily.

    8. How can I workout at home because I don’t belong to a gym?
    Answer: There are many, many options for strength training and cardio workouts that don’t require a trip to the gym. If you have dumbbells, a resistance band, or an exercise stability ball, there are literally hundreds of exercises that you can do at home. With these exercises you can increase your muscular strength, muscular endurance plus of course get a more defined look in your physical appearance. For cardio workouts you can simply walk outside or at an indoor location, stair climb, jumping jacks, etc.

    For more detailed information on these questions, and to submit other questions, please use the Contact Us form located at http://www.totalhumanperformance.net/about-us/contact-us/

  • Cycling For Weight Loss

    Cycling For Weight Loss

    Losing weight cycling is a fun and enjoyable way to improve your health and to make you feel better. Pedaling down a rural road or through a city park rouses your spirit and awakens your senses.

    One of the most powerful arguments for encouraging more people to cycle is that it leads to considerable improvements in public health.   A regular routine to lose weight cycling can reduce the risk of serious conditions such as heart disease, high blood pressure and obesity.

    Cycling is also a good way to improve your balance and co-ordination.   They say once you learn to ride a bike you never forget and that is true. The motion and balance come back to you very quickly. If you’re looking to get outside more often and improve your fitness, biking is the answer.  It enhances your general well-being and promotes mental health. Beyond the health benefits, it’s an enjoyable way to get around.

    Getting on your cycling bike regularly can also be an effective form of aerobic exercise.  A recent study found that even a small amount of cycling for weight loss can lead to a significant fitness gain. Aerobic fitness was boosted by 11 percent after just 6 weeks of cycling short distances four times a week. 

    Cycling can have positive effects on how we feel too.  Moderate exercise has been found to reduce levels of stress and depression, improve mood and raise self esteem. It has also been found, in some instances, to relieve symptoms of PMS.  Benefits in strength and agility can come from regular cycling also. There are no real-age barriers to cycling and people at almost any fitness level can begin slowly and gently if necessary.

    Physically active older people can reduce the rate of hip fractures with regular cycling exercise. Most of the negative things we associate with aging aren’t a result of chronological aging but rather a lack of physical activity.  Cycling is as gently on your body as a sport can be. It is a non weight bearing exercise so it’s easy on your joints, even the achy ones. It can be a wonderful way to get exercise and lose weight without pain.

    If your looking to lose weight cycling, jump on your bike and leave your worries and stress at home. Enjoy your ride. Just think you could be at work instead.

    If you are interested in starting a weight loss plan, or interested in cycling basics, please contact Total Human Performance for a free consultation by using our contact form located at http://www.totalhumanperformance.net/about-us/contact-us/ today!

  • Choosing a Fitness Trainer and Nutrition Consultant

    Choosing a Fitness Trainer and Nutrition Consultant

    A personal fitness trainer and nutrition consultant can help you enter a race where there’s no engraved cup or money award at the finish line. Unlike the Thoroughbreds racing at the local park, you will be running for your very life instead. Fitness and nutrition are the keys to a quality long life.

    Racing for Fitness

    Almost 60% of people in the United States are overweight or obese. The consequences of having too much fat on your body can be severe. Obesity is a major cause of many serious illnesses including Type 2 diabetes, coronary heart disease, high blood pressure and even certain forms of cancer.

    It’s hard to maintain a fitness routine on your own. On top of that you are bombarded with advertisements selling unhealthy food and gadgets and inventions that actually result in less physical activity. The perfect examples are kids playing electronic games for hours instead of baseball or soccer. There are bigger and better computers and TVs promoting lifestyles with little exercise time included.

    Sedentary lifestyles are not good for the body, and neither is junk food. But everyone lives extremely busy lives and fitness and nutrition often take a low priority. A personal fitness trainer and nutrition consultant can help you rearrange your priorities so you place your health top of the list.

    When you are young, it’s easy to believe good health is forever.  But as you age, the truth is slowly revealed. Metabolisms slow naturally. Fat accumulates after years of eating meals with little nutritional value.

    Free radicals form unimpeded because the diet has consistently lack antioxidants found in fruits and vegetables. Other diseases eventually take root. For example, lack of exercise increases the chances of developing osteoporosis.

    Finding Your Stride

    A personal fitness trainer and nutrition consultant can assist you in a number of ways beginning with an assessment of your current fitness level. A personal trainer will work with to establish mutual goals including measures of progress such as weight loss or inches loss.

    Personal fitness and nutrition consultation includes the following:

    • Evaluating current dietary habits and making necessary changes
    • Calculating the body mass index (BMI)
    • Establishing an exercise routine that fits your lifestyle
    • Develop a strength training program
    • Tracking progress and making necessary adjustments as you progress

    Using a personal fitness trainer and nutrition consultant can help you stay motivated as you begin the race for your life. The quality of your life in your senior years is directly related to the level of fitness you maintain in your younger years. It becomes clearer with each medical study that problems associated with aging are as much a consequence of poor nutrition as they are of the aging process itself.

    Utilizing the services of a personal fitness trainer and nutrition consultant only makes sense if you’re ready to get serious about your health. Racing for the grand prize of good health means finding your “fitness stride”.

    You don’t have to work out 8 hours a day to stay fit and healthy. You do have to exercise regularly and watch what you eat. A personal fitness trainer and nutrition consultant can be the key to your success.

    To start your adventure on the right path to fitness, please contact Total Human Performance for a free fitness consultation by using our contact form located at http://www.totalhumanperformance.net/about-us/contact-us/ today!

  • Fitness for the Average Golfer

    Fitness for the Average Golfer

    Although some professional golfers don’t look like athletes, the fact remains that golfers are athletes.  These days, a more careful look at the professional golf ranks will reveal many well-conditioned people.  Such conditioning is needed to perform consistently well at a high level.  After all, it isn’t often noted, but the golf swing is an intensely athletic motion.

    Given that fact, even the most casual golfer who incorporates the simplest of exercises can help himself or herself shave strokes off the handicap, and maybe a few inches off the waist.

    A golf analysis company based in Germany, Golf Biodynamics, conducted a study using twenty-eight weekend golfers. They were introduced to an eight-week, “five-column” workout plan.  The five columns were different sets of exercises that concentrated on five different fitness-related aspects of golf – coordination, balance, strength, the swing itself, and flexibility.

    The results of the study were overwhelming.  The group as a whole experienced an increase in upper-body rotation and an 80 percent gain in upper-body strength.  The stability of their hip rotation also increased, resulting in a more controlled swing, and their collective clubhead speed increased by 9.4 percent.  Think they’re having fun knocking their drives past their playing partners now?

    As with any workout regimen, the older a person gets, the harder it is to see results.  Younger golfers and women, all with lower handicaps, saw more immediate results on the golf course.  But seniors and bogey golfers can take heart; the sport is a game of inches.  The slightest change any golfer makes can have a significant impact in his or her game, and will help avoid back pain, knee pain, and other health problems many middle-aged to senior golfers experience.

    No matter the age or skill level, a complex golf fitness program can keep golfers swinging away and enjoying the game for many years.  If you are interested in starting a fitness progam today, contact Total Human Performance today at  http://www.totalhumanperformance.net/about-us/contact-us/