Quick Weight Loss

December 19, 2012 By Leave a Comment

90% of people who begin an exercise program want to lose weight. 50% of people drop out of an exercise program after the first 6 months. Why? There is so much information about weight loss it is hard to determine what is legit. I have been fortunate to learn the right away about nutrition and exercise, with an master’s degree in exercise science, and fitness coach for nine years. It took me some time to filter out the get-rich schemes and gimmicks.  Here are some tips to determine if a weight loss program is ”full of it”:

  • QUICK results with minimal time. ex: 20 pounds in a week, 10 minute workout, etc.
  • You do not have to count calories
  • Supplement line promoting weight loss
  • It’s suppose to be EASY.

It’s upsetting to see how so many people want to lose weight, but do not want to WORK for it. “It’s just suppose to happen”.

I’m going to sell you this:

If you want to lose bodyfat, then you are going to have to:

Work your a** off in the gym 5- 6 days a week, sometimes working out twice in one day, with a combination of weight training and cardio exercises that pushes you out of your comfort zone. You will have to totally clean up your nutritional habits, keeping track of your calories daily. And by the way, it will probably take you at LEAST three months to lose 20-30lbs.

WHOA……..I hope I did not scare you. That is the truth and reality. The further one goes away from these facts, the further one drifts into a fairytale.

My primary role as a fitness coach is to motivate and inspire people to achieve their fitness goals. Clients in the Fight To Be Fit Weight Loss Challenge are very successful in surpassing their weight loss goals because they are under a proven system that works. Each client is kept accountable on ALL aspects of fitness/nutrition. These areas include caloric intake, cardiovascular exercise, mental attititude…yes, MENTAL attitude, and resistance training. Don’t be suprised if you get a text from your trainer at 6:00 am asking if you ate breakfast. This is an example of the accountability we offer to encourage success.

What are you waiting for? If this article scared you, then good. You are probably full of excuses and will only waste my time. Those that are serious about changing their bodies and are willing to give 110% commitment, I want you!

Next Fight To Be Fit Weight Loss Challenge begins January 7th, 2013!

To learn more about the Fight To Be Fit Weight Loss Challenge, complete our contact/interest form below:

http://thetoneupclub.com/contact/

Gym address:

1850-B General George Patton Drive

Franklin,TN 37067

 

 

 

 

 

 

 

 

Filed Under: Men Fitness, Uncategorized Tagged With: , , ,

“Lower Crossed” Syndrome

January 27, 2012 By Leave a Comment

The human body consists of over 600 muscles! It would be nice to assume that all of our muscles were equally strong and balanced. Growing up, our bodies were naturally balanced. Our bodies were like “Gumbi.” We were running, jumping and skipping all day. Things change as we get older.  Unless you are a professional athlete, your work day consists of prolonged sitting, sitting, and more sitting! We lack of movement variety, especially from prolonged computer use. It’s the postural stress that results in The “Lower Crossed Syndrome”. This occupational related, postural distortion syndrome was first noted in the 1940’s by Dr. Vladimair Janda.

The Lower Crossed Syndrome, “LCS” leads to muscular imbalances:  “a set of weak muscles combined with overactive or tight muscles that create a predictable movement pattern in the lower back that can lead to injury”. When our muscles are in a constant contracted shortened state, it causes a reflex inhibition (nervous system shutdown) of the muscles on the opposite side of the body. Consider “LCS” as a domino effect of tightness and weakness in the lower body. This relationship is seen between the hips, glutes, and abdominals. Sitting at a desk for 8 hours a day, or driving long hours, causes postural stress. Hips are stuck in an anteriorly rotated position, tightening the lower back and hips.

The tightness of the hip muscles leads to weak glutes, weak abdominals, or both! Tight hips causes the brain to shut the off the glute muscles when trying to extend (straighten) out the leg…think of running or picking a heavy box off the floor. Ever see a runner grab his hamstrings and fall down near the end of a race. It’s a good chance he had weak glutes, and when this muscle fatigued and went on “labor strike”, the hamstrings worked in overdrive to propel the leg forward.  Also, we often forget that weak glutes can cause injury to the back while perform daily tasks. This is often experienced by mothers who injure their lower back while picking up their kid out the back seat.

A personal trainer should screen and evaluate  movement dysfunctions of clients with “LCS”. Certain movement dysfunctions observed: 

1.) The heels come off the floor while squatting.

2.) The knee of the back leg not being able to reach the floor while performing lunges forward or backward.

3.) Rounding the lower back while lifting a weight off the floor.

 

Their exercise program will focus on exercises to stretch the hips, while strengthening the glutes. One of the best exercises to retrain glute function is the Bulgarian Squats! This is a great exercise to strengthen the glutes. This movement causes our hips to internally rotate, forcing the glute muscles to extend the hip. There is no room to cheat on this one! Perform the exercise by placing one foot back on the bench, while placing the other foot on the floor in front of you, ready to squat. You will really feel this exercise the next day ……or two!

 

 

Filed Under: Men Fitness Tagged With: ,