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Showing posts tagged women
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The Missing Link in Fitness: Controlling Your Emotions to get more Fit. A Chapter from my upcoming book Body Fit.This is a special Gift to my followers for always supporting me. Reblog this and share it with your community.
“Perseverance will get you to any goal that you want. You just have to want it bad enough”
The Missing Link
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If you could change one thing about yourself what would it be? For me it would be my height :)
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Bonus Chapter
Hey guys I am putting together a bonus chapter of Frequently asked Questions for my book that I can make video responses for. Could you help me and post on here your top 5-10 fitness questions?
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How to really track your fitness progress!
Here is a Body Fat Chart that you guys should use to measure the right things in fitness. Weight is not always the best measuring tool in fact sometimes it is a terrible indicator of a successful fitness program. Don’t fall for the trap of thinking that because the number on the weight scale has not gone down that you are not getting results. IT IS THE BIGGEST MYTH OUT THERE!!
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Progress Pictures
Hey guys I really would like to see some progress pictures of your before and after and feature some of them on my blog and also to my clients at our gym to help motivate more people to change their lives and get them healthier. There is nothing that is more important than feeling like you have support and role models and I was curious if you guys would help me? If you have some before and after pictures or even before and in the middle of making progress pictures please send them to my email address
greg@fiture.co
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The Scale is a Liar
The scale is such a trap for so many people especially when they are trying their best to better themselves and we have all been sold on the fact that weight is the only thing that matters. That is old school thinking and the scale never really tells the full truth. Sometimes the scale will say you have lost or gained weight but it can be so many different things that make it change. It can be the fact that you have had a lot of sodium and water in the same day and so your body is retaining water. It could also be that you are gaining muscle and dropping fat.
Focus on how You Feel
The best way to tell if you are being successful in your workout program is number one…how you feel. This is often overlooked and under rated in a fitness program but it is the real reason why you started focusing on weight loss in the first place is to feel a certain way…to be happy!
How do your Clothes Fit
The next thing you want to focus on is how your clothes fit. If you are working out right and getting results then your clothes will fit looser on your body.
It is all about Body Fat
Lastly, you want to focus on your body composition and the key number that you want to keep a very close eye on is body fat percentage. At the end of the day it is body fat percentage that is what gives you the lean and tone look. Focus on that number instead of the number on the scale.
(Source: thesumofmypartss)
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How to get toned and get rid of back fat.
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How to Tone Up
How to tone up? This is a common question that is asked but is often not answered. Toning up is not about fad diets or doing a workout only for one month. It is a lifestyle and the best way to make being lean and tone a lifestyle is to really focus on eating a clean and whole foods diet and keeping your workout intensity up. Stick to eating chicken, fish, and turkey as your protein sources and your carbohydrate sources to fruits, vegetables, and healthy grains.
Workouts that are fantastic at keeping your metabolism burning calories are interval training, plyometrics, supersets, and drop sets. High rep low rest workouts are great because they can build muscle and increase intensity so high that your body keeps burning calories even after your workout. Weight training is often thought that it builds bulky muscles but that is actually false because it builds lean tight muscles that give you the look that you are looking for. Do lifts like squats, bench press, deadlifts, and compound movements.
Keep a food journal and use a phone app or software to be able to keep track of your food and help you stay accountable as well. One of the favorites of a lot of our clients is myfitnesspal.com. If you need more suggestions on what to eat send me a message and I will be excited to help.
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Fitness is about feeling good about yourself and creating your best self. Which one is beautiful? My answer is ALL of them because they are all different and unique individuals. There is no standard to what fit actually looks like. It is a state of mind. You can be 10% body fat or you can be 25% body fat…it’s all beautiful. Everyone should be blessed to have and make fitness a statement of who they are…it is like art…it shows the world who you truly are inside.
REBLOG THIS let’s change the industry forever!
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Are you a beginner? I created this video for you to give you some guidance on where to start your fitness program so you are not lost. What are your thoughts?
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My interview with one of the top trainers I know Kolten Jensen and he goes over how to tone those abs and the thighs. Great trainer hope you enjoy! :) What are your thoughts?
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What to do when you hit a Fitness Plateau!
What to do when you hit the good old plateau? When you feel like all of your exercises and workouts are not producing any results and you cannot figure out why your body was responding to the workouts before and you suddenly hit a WALL. Has this ever happened to you before? It probably has because it happens to everyone…even that guy or girl that looks “perfect”. Hitting the wall or as we call it as personal trainers the plateau is part of the game in which we signed up for. The plateau is your body’s way of saying I am not changing anymore because I just adapted to what you gave me and I HATE to change. Yes your body can talk and YOU should listen to it because it is giving you a valuable message.
The message that your body is telling you is that you need to change something if you want it to look or feel different. The body is a hypocrite, it says one thing but means and does another. So you have to train in that manner and give it the stimulation it needs in order to change and get to the next level.
In order to get out of a plateau let me first list off the reasons why they happen
- doing the same workouts from 2 months ago
- not tracking your workouts and progress
- using the same amount of weights or doing 3 sets of 10 ALL THE TIME
- starting off with a too generalized and generic program
- not using a good enough mix of free weights, machines, cardio, and plyometrics
So now that you know why they happen this is what you need to do in order to see results….the exact opposite of what that list says. What you want to focus on is variety, variety, variety. If you put your body in a constant state of confusion then it will have no choice but to change and adapt because that is how the body works. The simplest ways but most often overlooked ways are things like increasing your weights, switching the order of your workouts and exercises, shortening the length of your rest in between your workouts, doing your exercise in different angles. Those are all great ways to switch up your workouts and avoid/get out of a plateau. So do not let the plateau get you down but fight through it because you are DEDICATED.
If you have questions… ask me and I will answer :)
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Women…Weight Training…and Looking Good
If this is how you want to look and feel just like the picture above then you should sell yourself ladies on the concept of lifting weights. How much you weigh DOES NOT MATTER. What matters is how much muscle you build. These ladies in the picture are definitely women who lift weights and are not afraid to push themselves with it because they have bought in to the idea that in order to look the way that they want to look they have to break their mental barrier of believing weight training will bulk them up like a bodybuilding man. In order to bulk up you would have to attempt to bulk up by eating a large amount of calories sometimes to the tune of 3-4 thousand a day. And also as women, your levels of testosterone in your body (which is the main hormone in men to build muscle), is much lower therefore not making it an easy and accidental task in order to bulk up.
What weight training will do for women is actually build the muscle in your body so that you can have that definition that you are looking to have. Want to fit in those sexy jeans that you see in the mall? Then focus on building muscle in the gym to spike up your metabolism, which is your natural fat burning and calorie burning machine. Do not let the guys in the gym grunting and throwing the weights around scare you or intimidate you to thinking that you are not supposed to be in that section. If anything, weight training can be argued that for women’s specific goals which are usually to lose weight and tone up, is going to be one of the key components to realizing those goals and without lifting weights it makes it that much harder to succeed. If you want to know some tips to get started here they are
- go to www.bodybuilding.com and search out how to exercises and educate yourself. Yes I said it … bodybuilding.com
- hire a personal trainer to teach you how to use the equipment in the gym
- learn and educate yourself on your different muscle groups
- start off with light weights and increase your weights progressively as you get stronger. Heavy weights are NOT just for guys. They are for women too especially the kind that want to be sexy! :)
- switch your workout routine every 2-4 weeks to avoid boredom and plateau
- Find a fitness magazine such as Shape, Women’s Health, or Fitness Rx for women
Some of these tips that I gave you require you to take an action and overcome some misconceptions and some fears as well. Do not worry we all are afraid, no one ever admits it though so you are not alone. Take that step, even if it is a small step and push yourself to get better because if you do I promise you will have a feeling of accomplishment and pride and I want you to have that feeling. Commit to reaching your goals and do not stop until you get there!
