muscle

December 15 2012

Saturdays are the best! Especially when you can exercise for free!

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When ever you are able to get some exercise in, it is definitely something great! Weekends are a wonderful time to take a break from the busy work days of the week. One of the best things that you can do with your Saturday is to make sure that you get your exercise in. It is a more relaxing time to exercise because you are not on anyone’s timeline but your own. When you have a great place to go and great friends to exercise with, it makes it even better.

Today at Fitness Results we had a wonderful time with our FREE fitness boot camps for the month of December! We had two classes this morning, one from 7 am – 8 am that provided a nice, early Saturday morning exercise session that got hearts pumping and muscles working. The second free session was from 8 am – 9 am which also made for an intense morning eye-opener! Not only did our boot-campers receive some excellent training to get their weekend started off right, but it was free of charge and will be the remaining Saturdays until the end of December.

The boot-campers and fitness friends were introduced to the Kangoo Jumps in our first Kangoo Clinic. They were familiarized and exercised, and had a blast learning the Kangoo Jumps techniques and procedures. We cannot wait until we kick-off the classes! That is why we are offering our Kangoo Clinics also free of charge each Saturday for the remainder of December from 9 am – 10 am, to demonstrate how to use the rebound exercise shoes that we love so much.

If you didn’t get to come this Saturday there are still two more free Saturdays in the month of December. Hope to see you there! Come to exercise and stay for the Kangoo Jumps familiarization! See you next Saturday! Same times, same place!

February 10 2011

Home Work Out Routine

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For those of you that can’t or don’t like going to the gym, here’s a work out plan for you. The work out plan below is designed for you to do in the comfort of your own home. Now you can get in shape, stay fit, and exercise without even leaving your house.

All you need for this work out routine is a pair of dumb bells and a flat bench. However, if you don’t have either of these, a great alternative would be something in your house that you could use instead. For example, instead of dumbbells… grab a can of soup or a bag of rice. If you don’t have a flat bench, you can lie on your coffee table or just lie on the floor.

Exercises

If you have a fully blown home gym, you will have more options with regards to the exercises you perform. However, if you don’t, there are still many exercises you can perform, either by modifying the exercise slightly, or by using assistance from a bench, exercise ball, wall or other object. If you’re serious about your home workouts, you really need at least some basic fitness equipment.

Note that if your aim is for strength or muscle size, you really need a full set of weights so that you can progressively increase your weights over time.

Where there are more than 3 exercises, choose 2 or 3 for each muscle group that you’re exercising that day. Every now and then, for some variation, swap one exercise for another. Variation is great in any workout routine.

Abs

Trunk Twists – 1 set of 100 reps
Ab Crunches – 3 sets of 25 reps
Oblique Crunches (or twist crunches) – 3 sets of 25 reps
Lying Leg Raises – 3 sets of 25 reps

Chest

Wide Arm Press Ups – 3 sets of 20
Bench Press – 3 sets of 12 (requires dumbbells and a bench)
Incline Bench Press – 3 sets of 12 (requires dumbbells and a bench)
Dumbbell Flyes – 3 sets of 12 (requires dumbbells and a bench)

Shoulders

These exercises require weights. If you don’t have any weights, don’t worry because you will actually get a pretty good shoulder workout when you do the chest exercises – especially the press ups.

Upright Rows – 3 sets of 12 (requires barbell or dumbbells)
Dumbbell Shoulder Press – 3 sets of 12 (requires dumbbells)
Lateral Raise – 3 sets of 12 (requires dumbbell)

Biceps

Standing Bicep Curls – 3 sets of 12 (requires dumbbells or a barbell)
Concentration Curls – 3 sets of 12 (requires dumbbells)
Hammer Curls – 3 sets of 12 (requires dumbbells)

Triceps

Tricep Bench Dips – 3 sets of 12
Parallel Bar Dips – 3 sets of 12 (requires parallel bar or similar)
Narrow Arm Press Ups or, if you have a bench and barbell, Close Grip Bench Presses – 3 sets of 12
Dumbell Triceps Extensions – 3 sets of 12 (requires dumbbell)

Legs

Lunges and squats are also great for the buttocks.

Lunges – 3 sets of 12 (you can do these holding dumbells at your sides if you wish)
Squats – 3 sets of 12 (squats are normally performed with a barbell on your back but you can do these holding dumbbells at your sides – “dumbbell squats”)
Front Leg Raises – 3 sets of 12 (if you find these too easy try using ankle weights)
Calf Raises – 3 sets of 12

Note: If your aim is for strength or muscle size, decrease the reps to between 6 – 8 (except for the Ab exercises – keep them the same, but add resistance).

This workout routine was taken by Great-workout.Com

February 2 2011

Kiss those “Senior Moments” goodbye.

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Aerobic exercise improves memory in older adults

Are you getting older and can’t remember the little things in life like where you left your keys or what you had for dinner the night before? Good news… Did you know that a moderate amount of exercise actually stimulates part of the brain that is connected with memory retention? This can help you improve your mental thought process and decrease the amount of those “Senior Moments” and make them become few and far between!

Check out this great article from All Headline News.

July 18 2008

How to Prepare a Good Pre-Workout Meal

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While we have previously covered the importance of the post-workout meal, the pre-workout meal is just as important. What a person eats before exercising can have a profound impact on the quality of the workout that day. While many people still believe training on an empty stomach may be a good idea, you may not have an adequate energy store, which will cause your body to burn through muscle tissue for energy during your workout. The pre-workout meal also enhances the production of amino acids which makes for better blood flow and can prevent muscle break down.

The pre-workout meal should be eaten an hour to an hour and a half beforehand.It is recommended that it is a light meal and nothing that will make you feel sluggish, so a pound of steak probably isn’t ideal before training. A small turkey sandwich on wheat bead or piece of salmon with salad are good examples for a meal. This should satisfy your hunger and stay in your body long enough to help with your workout.

During your workout you want a steady stream of energy to last throughout the whole session rather than a quick burst in the beginning. This means you should watch out for food or drinks with a lot of caffeine or sugar, which can also ruin your concentration during weight or resistance training. Protein is the basis for a good meal but for some people actual food may weigh them down or it just isn’t idealto carry around a meal with them. For these people a meal replacement drink is recommended and if made with skim milk can help slow the release of the protein for a nice steady stream of energy. Along with protein, simple carbs like brown rice, oatmeal, or wheat bread and pasta also have this effect and works very well.

If neither a meal or meal replacement shake cannot be prepared there are snack bars available that also help if taken just before working out or on the way to the gym. In addition, snacks like an apple, yogurt, or some trail mix can help for some energy just before training. These snacks are also work to optimize your performance in addition to a good pre-workout meal.

April 10 2008

Does weight training decrease muscle flexibility?

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Does weight training decrease muscle flexibility?

If anything, when done properly (slowly and using a complete range of motion), weight training increases flexibility. Many athletes engage in weight training in order to improve their performance in their chosen sport, track athletes, basketball players, gymnasts the list goes on and on. This lie might have been fueled from the feeling of ‘tightness’ that accompanies an intense workout. If the workout was intense and a sufficient number of muscle fibers were recruited and microscopically damaged, then even the normal tonus (the normal amount of contraction experienced by a relaxed muscle) is more than enough to cause a feeling of pain and tightness. The tightness is compounded by the ‘tugging’ of the tendons on the muscles. Stretching, however, would do much to alleviate this tightness, and stretching is a recommended part of any athletic pursuit. I hope that this small amount of information motivates you enough to give me a call and set up a free consultation. It will be the best decision you could make for both you and your family. I still can’t believe or understand why people think of personal trainers as being a luxury.

Do you think about taking your car to a mechanic as an option when it’s breaking down? Or do you decline a doctor when he says you have to take medication for an illness? Of course you don’t! So what are you waiting for? An illness! A break down! I personally hate sitting in a doctor’s office wondering if I’m going to get the bad news so I’m going to do everything I can to prevent that trip while I can. The choice is yours.

-Ruben Palacios

February 13 2008

Resolutions Done Right

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New Year’s Fitness Resolutions Done Right

By Ruben Palacios

Ok so you didn’t take my advice in the last article about maintaining your weight over the holidays and the New Year is here. Let me guess, you want to be one of the 4% who actually achieve their new year’s resolutions? I have the solution. First take a deep breath and close your eyes. Now I need you say this out loud and repeat 3 times. “I will stop making excuses and face the facts! This is the year I get in shape and extend my life”. Now open your eyes and reach for the closest phone and dial (909) 305-0188 and ask for Ruben. You have now committed yourself to this year’s fitness resolution. Imagine that: A new year’s resolution you won’t renew next year. Here’s a fitness crash-course I put together to help encourage you to make the most important phone call of your life.

Step 1: HIRE A PERSONAL TRAINER.

I cannot stress this enough. Do not think you can do this on your own. When your car breaks down or you get sick, you see a professional to handle things. Why should your fitness be any different? When someone walks into Fitness Results, we first do a full assessment: posture analysis, fat-to-muscle ratio, strengths and weaknesses. Once we know the basics, we design an individualized workout and nutritional program for your individual needs. You don’t know how many people tell me that a good trainer is too expensive, but then turn around and spend the same amount of money on a Coach Hand bag or Nintendo Wii. Buying material things won’t extend your life, investing in your health can.

Step 2: EAT PROPERLY AND HYDRATE YOURSELF.

Nutrition is responsible for approximately 70% of what you look like. A proper diet should have a small caloric deficit based on what you should be consuming while making sure there is enough protein to build and repair muscle, enough carbohydrates to provide energy and enough fat to ensure cells reproduce and stay healthy. A small, balanced and controlled meal every three hours is a good start. You won’t feel hungry throughout the day and you’ll speed up your metabolism. A good rule is to drink 10 cups of water per day. Even the slightest bit of dehydration can make you feel sluggish and hold you back.

Step 3: EXERCISE.

Strength training should be performed a minimum of three times a week to create the maximum amount of change within the body. With strength training, the goal is to increase the body’s metabolic rate, causing the body to burn more calories throughout the day. Resistance training will build muscle, which in turn requires the body to burn more calories on its own. Example: gain 5 lbs of muscle and burn an extra 300 calories a day without lifting a finger. In addition to strength training, cardio workouts will promote a strong heart, burn fat, and maximize the results of your workout in the least amount of time. There’s a tendency for people to focus solely on cardio and that will never give you complete results. Doing cardio alone will give you weight loss on the scale which might give you immediate satisfaction but it wont last long cause this reduction in weight has come from losing water retention and quality muscle. True Fitness Results come from reducing BODY FAT.

November 29 2007

Toady’s Workout Plan

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First, before we start a new client we do a fitness assessment and ask lifestyle questions along with a body fat test, measurement of 9 different areas, and of course, body weight. Once we have all that information, we can design a program based on each clients’ individual goals. Toady’s goals were to become healthier and to begin jogging. She would like to possibly run a 10 K or maybe perform a triathlon. Toady, however, has a knee injury, and right arm and shoulder injury I need to work with. My recommendation for Toady was not to start jogging right away. She should instead begin walking and doing other forms of exercise where she could maintain a heart rate level between 70% – 80% of her maximum heart rate, for one hour each day if possible, to reduce her body weight. She should also weight train 3-4 days a week to maintain her muscle mass which will help her lower her body fat percentage, and lose weight. Toady needs to reduce her body weight and strengthen the muscles around her knees for better support of the knee joint. By maintaining muscle mass, while losing weight, and keeping the core muscles strong, Toady would have a better foundation in which to start a running program. This program will reduce her chances of injury and increase her chances of meeting her goals.