If you're serious about making the most of your exercise time, you should read this article...
Is Your Workout Wasting Your Time?
A no-nonsense look at the often nonsensical world of fitness clubs
Obviously, all gyms are not the same but there are definitely too many one-size-fits-all, cookie cutter facilities out there.
If you're a woman in the Lancaster, PA area looking for results and no fluff workouts, please call me at (717) 509-7777.
Saturday, November 29, 2008
Wednesday, November 26, 2008
Happy Birthday, Tina!
Tina Turner turns 69 today. She is currently on tour and will celebrate her birthday on stage in New Jersey. You read that correctly, the woman is rockin' and rollin' at 69!
Take a look at Tina in action just this month and tell me again how you're "too old to exercise".
Take a look at Tina in action just this month and tell me again how you're "too old to exercise".
Tuesday, November 25, 2008
Reminder: Save $20 on Body & Soul's Enrollment Fee
Are you…
...full of energy?
...maintaining a healthy body weight?
...confident and self assured?
...in good health?
Or are you…
...frustrated by clothes that don’t fit?
...hesitant to participate in activities for fear you can’t keep up or won’t fit in seats?
...artificially fueled with mega doses of caffeine?
...too unhealthy or overweight to be active with your kids or grandkids, go for a nice walk, or enjoy favorite hobbies or retirement?
I am far from the Discount Diva and I rarely run specials. I am very confident that the value of a Body & Soul membership will match or exceed that of any other gym in the area. That being said, to encourage women not to wait until the new year to join, I am offering a $20 discount on Body & Soul's enrollment fee through November.
Don't wait until January to drop fat, improve your health and lower your disease risk. There are still over 6 weeks until New Year's. Begin now and be the one getting all the compliments at holiday parties.
If you or anyone you know is thinking about joining Body & Soul Fitness Studio, now is the time. Starting now will give new members a head start on their health and fat loss goals. Exercising through the holidays will reduce stress and help with weight management. And, in January, when others are just getting started, you will already be enjoying the results of your program.
Exercise is not one-size-fits-all. Included in your $59 enrollment fee (regularly $79) is a personalized workout program and 2 one-on-one personal training sessions to go through it.
Nothing will change until you take action but all exercise is not equal. Don’t waste your time on outdated, ineffective workouts. Call Mickey today at (717) 509-7777 to save $20 and to find out how the right fitness program, designed specifically for you, can change your life.
This offer expires November 30th.
...full of energy?
...maintaining a healthy body weight?
...confident and self assured?
...in good health?
Or are you…
...frustrated by clothes that don’t fit?
...hesitant to participate in activities for fear you can’t keep up or won’t fit in seats?
...artificially fueled with mega doses of caffeine?
...too unhealthy or overweight to be active with your kids or grandkids, go for a nice walk, or enjoy favorite hobbies or retirement?
I am far from the Discount Diva and I rarely run specials. I am very confident that the value of a Body & Soul membership will match or exceed that of any other gym in the area. That being said, to encourage women not to wait until the new year to join, I am offering a $20 discount on Body & Soul's enrollment fee through November.
Don't wait until January to drop fat, improve your health and lower your disease risk. There are still over 6 weeks until New Year's. Begin now and be the one getting all the compliments at holiday parties.
If you or anyone you know is thinking about joining Body & Soul Fitness Studio, now is the time. Starting now will give new members a head start on their health and fat loss goals. Exercising through the holidays will reduce stress and help with weight management. And, in January, when others are just getting started, you will already be enjoying the results of your program.
Exercise is not one-size-fits-all. Included in your $59 enrollment fee (regularly $79) is a personalized workout program and 2 one-on-one personal training sessions to go through it.
Nothing will change until you take action but all exercise is not equal. Don’t waste your time on outdated, ineffective workouts. Call Mickey today at (717) 509-7777 to save $20 and to find out how the right fitness program, designed specifically for you, can change your life.
This offer expires November 30th.
Sunday, November 23, 2008
If You're Not Injured Or A Bodybuilder
A few days ago in my Collected Wisdom post, I included the following from Paul Scott:
I realize that some readers may have been confused by that so I wanted to elaborate on it today.
Many, probably most, gyms have a machine circuit that contains exercises for different body parts. Typically, some of the machines you'll find are the Leg Extension, Leg Curl, Hip Abduction and Adduction, Pec Flye, Lateral Raise and Bicep Curl.
The object is to move through the circuit and when you're finished you will have worked all the major muscles of the body. The problem with this approach is that the majority of circuit machines work your muscles in isolation, which is rarely how our body works in real life.
Unless you're physically disabled, a bodybuilder or rehabbing an injury you will get far more benefit from performing compound exercises, which work multiple muscles at one time. Regardless of whether your goal is strength or fat loss, compound exercises are the way to go.
Too many people who are trying to drop fat spend way too much time doing exercises that are not the best use of their time. Bodybuilders may need to add some isolation work into their routine because their goal is too make their muscles are large as possible. Rehabbing an injury usually involves a lot of isolation work.
Are you injured? Is your goal to look like a bodybuilder? If not, and your goal is weight loss, Bicep Curls, Hip Abduction/Adduction, Tricep Kickbacks, Leg Extensions/Curls, Crunches, etc. will not give you the bang for your buck that Squats, Presses, Kettlebell Swings, Pushups, Rows, Deadlifts, etc. will.
I think Mr. Scott is right. Many gyms don't want to bother teaching members how to correctly perform free weights exercises; they use the excuse that machines are "safer". I also agree that most people will look for the easiest option when exercising. Of course, they'll also be the people who complain about not getting good results.
Remember, it's called working out for a reason.
"Most of us are neither crippled nor on the verge of entering the Mr. Olympia competition, so why do we train as if either is the case? The answer is a combination of the gyms' desire to maximize profits, and our own desire to find workouts that don't involve work."
I realize that some readers may have been confused by that so I wanted to elaborate on it today.
Many, probably most, gyms have a machine circuit that contains exercises for different body parts. Typically, some of the machines you'll find are the Leg Extension, Leg Curl, Hip Abduction and Adduction, Pec Flye, Lateral Raise and Bicep Curl.
The object is to move through the circuit and when you're finished you will have worked all the major muscles of the body. The problem with this approach is that the majority of circuit machines work your muscles in isolation, which is rarely how our body works in real life.
Unless you're physically disabled, a bodybuilder or rehabbing an injury you will get far more benefit from performing compound exercises, which work multiple muscles at one time. Regardless of whether your goal is strength or fat loss, compound exercises are the way to go.
Too many people who are trying to drop fat spend way too much time doing exercises that are not the best use of their time. Bodybuilders may need to add some isolation work into their routine because their goal is too make their muscles are large as possible. Rehabbing an injury usually involves a lot of isolation work.
Are you injured? Is your goal to look like a bodybuilder? If not, and your goal is weight loss, Bicep Curls, Hip Abduction/Adduction, Tricep Kickbacks, Leg Extensions/Curls, Crunches, etc. will not give you the bang for your buck that Squats, Presses, Kettlebell Swings, Pushups, Rows, Deadlifts, etc. will.
I think Mr. Scott is right. Many gyms don't want to bother teaching members how to correctly perform free weights exercises; they use the excuse that machines are "safer". I also agree that most people will look for the easiest option when exercising. Of course, they'll also be the people who complain about not getting good results.
Remember, it's called working out for a reason.
Thursday, November 20, 2008
Reminder - Shape Up For The Holidays!
Exclusive 4-Week Small Group Personal Training Program
Look and feel better by the holidays!
Most people will throw caution to the wind and find themselves heavier on New Year’s than they are today.
Don’t follow the crowd and wait until January to reshape your body and get healthier. Begin now and you can be the one getting all the compliments at holiday parties.
Body & Soul Fitness Studio in Lancaster is offering a 4-week small group personal training program. Beginning November 25th, we will meet Tuesdays and Thursdays from 9:00 – 10:00 AM.
This program is limited to 4 women who are serious about losing body fat and reshaping their bodies. If you believe in the promises of magic pills, no-effort workouts or eating all the junk you want and still losing weight, please ignore this post. If you want to look and feel better by the holidays and are ready to work for it, call Mickey today at (717) 509-7777 to reserve your spot.
The small group setting will provide social support and accountability, which are huge components of weight loss. At the same time, you'll get top notch instruction, insuring that you're performing each exercise correctly for maximum benefit.
Nothing will change until you take action but all exercise is not equal. Don’t waste your time on outdated, ineffective workouts. For just $199, you’ll get two challenging, fat-blasting, total body workouts per week. Remember, this program is limited to just 4 women so call me today to sign up.
Will you be excited about how you look and feel on New Year's day or will you be making resolutions about getting in shape and kicking yourself for missing this opportunity?
Look and feel better by the holidays!
Most people will throw caution to the wind and find themselves heavier on New Year’s than they are today.
Don’t follow the crowd and wait until January to reshape your body and get healthier. Begin now and you can be the one getting all the compliments at holiday parties.
Body & Soul Fitness Studio in Lancaster is offering a 4-week small group personal training program. Beginning November 25th, we will meet Tuesdays and Thursdays from 9:00 – 10:00 AM.
This program is limited to 4 women who are serious about losing body fat and reshaping their bodies. If you believe in the promises of magic pills, no-effort workouts or eating all the junk you want and still losing weight, please ignore this post. If you want to look and feel better by the holidays and are ready to work for it, call Mickey today at (717) 509-7777 to reserve your spot.
The small group setting will provide social support and accountability, which are huge components of weight loss. At the same time, you'll get top notch instruction, insuring that you're performing each exercise correctly for maximum benefit.
Nothing will change until you take action but all exercise is not equal. Don’t waste your time on outdated, ineffective workouts. For just $199, you’ll get two challenging, fat-blasting, total body workouts per week. Remember, this program is limited to just 4 women so call me today to sign up.
Will you be excited about how you look and feel on New Year's day or will you be making resolutions about getting in shape and kicking yourself for missing this opportunity?
Wednesday, November 19, 2008
Collected Fitness Wisdom
Lately I've been saving bits of articles or e-mails that really nail a topic. I hope one or more of them helps you see something in a new light.
From Paul Scott:
(On using machines and training muscles in isolation)
"Most of us are neither crippled nor on the verge of entering the Mr. Olympia competition, so why do we train as if either is the case? The answer is a combination of the gyms' desire to maximize profits, and our own desire to find workouts that don't involve work."
From Alwyn Cosgrove:
"If you cheat: get right back on track. A lot of people think after cheating- I've blown it- so I might as well REALLY blow it! Let me ask you- if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire- might as well have four, right?"
From Rocco Castellano:
"There is nothing in the world that will change your life, not a piece of equipment, not a diet, not a personal trainer, not a workout...nothing will do the work for you.
You need to take action. YOU can only make YOUR life better."
From Mike Geary:
"In several of my newsletters in the past, I've given examples of how choosing your foods based on the glycemic index can be misleading and useless in many cases.
Case in point...
Watermelon has one of the highest measured GI's of all foods (much higher than even cake and ice cream). However, a normal serving of cake and ice cream may give you a whopping 700 or 800 calories, whereas a typical serving of watermelon may give you 50 or 60 calories max!
Trust me... watermelon isn't making anyone fat!
The lesson... GI is almost useless when you're not considering "Glycemic Load", which also factors in the quantity of carbohydrates ingested in a typical serving."
From Rachel Cosgrove:
(On how her body changed from doing lots of steady state cardio when she was training for a triathlon)
"I now have first-hand experience that steady-state aerobics is absolutely, completely, utterly ineffective for fat loss. After working my way up to twenty training hours a week, I can tell you that long, steady-state endurance is not the answer for a defined, lean physique and it's a waste of time if your goal is fat loss.
It's only the answer if your goal is to complete an endurance event."
From Vern Gambetta:
"If you have a limited amount of time to work out, you're better off ditching the machine to do different kinds of body-weight and whole-body exercises. You'll get more caloric burn for your time spent."
.
From Paul Scott:
(On using machines and training muscles in isolation)
"Most of us are neither crippled nor on the verge of entering the Mr. Olympia competition, so why do we train as if either is the case? The answer is a combination of the gyms' desire to maximize profits, and our own desire to find workouts that don't involve work."
From Alwyn Cosgrove:
"If you cheat: get right back on track. A lot of people think after cheating- I've blown it- so I might as well REALLY blow it! Let me ask you- if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire- might as well have four, right?"
From Rocco Castellano:
"There is nothing in the world that will change your life, not a piece of equipment, not a diet, not a personal trainer, not a workout...nothing will do the work for you.
You need to take action. YOU can only make YOUR life better."
From Mike Geary:
"In several of my newsletters in the past, I've given examples of how choosing your foods based on the glycemic index can be misleading and useless in many cases.
Case in point...
Watermelon has one of the highest measured GI's of all foods (much higher than even cake and ice cream). However, a normal serving of cake and ice cream may give you a whopping 700 or 800 calories, whereas a typical serving of watermelon may give you 50 or 60 calories max!
Trust me... watermelon isn't making anyone fat!
The lesson... GI is almost useless when you're not considering "Glycemic Load", which also factors in the quantity of carbohydrates ingested in a typical serving."
From Rachel Cosgrove:
(On how her body changed from doing lots of steady state cardio when she was training for a triathlon)
"I now have first-hand experience that steady-state aerobics is absolutely, completely, utterly ineffective for fat loss. After working my way up to twenty training hours a week, I can tell you that long, steady-state endurance is not the answer for a defined, lean physique and it's a waste of time if your goal is fat loss.
It's only the answer if your goal is to complete an endurance event."
From Vern Gambetta:
"If you have a limited amount of time to work out, you're better off ditching the machine to do different kinds of body-weight and whole-body exercises. You'll get more caloric burn for your time spent."
.
Monday, November 17, 2008
The Problem with Weight Loss: Your Body Will Do The Opposite by Alwyn Cosgrove
Today I have a terrific article for you from the great Alwyn Cosgrove.
The Problem with Weight Loss: Your Body Will Do The Opposite
Alwyn Cosgrove
Homeostasis is the property of a living organism, that regulates its internal environment so as to maintain a stable, constant condition.
When you don’t drink enough water in the short term — often the body retains water. It attempts to maintain homeostasis by counteracting the stresses we put on it.
When you drink a lot of extra water - your body excretes more water to maintain balance.
When we weight train — we actually break down muscle tissue. And the body responds by building new muscle. It attempts to maintain homeostasis by doing the reverse of the stimulus we placed on it.
When a male takes supplemental testosterone — the body shuts down its own production in a bid to maintain homeostasis.
When we immunize children against disease — we actually inject them with a small dose of that disease. The immune system recognizes the vaccine as foreign, destroys it, and ‘remembers’ it. When the virulent version of an agent comes along, the immune system is thus prepared to respond. In order to prepare the body to defend against a disease - we expose it to the disease - and it responds by doing the opposite - it destroys the disease.
In almost every situation I can think of, the body tries to maintain homeostasis by “doing the opposite” of the stimulus.
How does this apply to weight loss?
Now we know that while you are doing it — low intensity exercise burns primarily fat.
Higher intensity exercise actually burns more carb stores than fat.
But in every head to head comparison, high intensity exercise results in more fat loss than low intensity exercise - even though the more intense work may burn a lesser percentage of fat during the exercise session.
Burning glycogen results in a larger amount of fat lost than burning fat directly.
The body responds by “doing the opposite”…
Break down muscle to grow more muscle. Burn glycogen to lose more fat.
I designed Warp Speed Fat Loss training program to specifically take advantage of this ‘law’ of nature so that when your body “does the opposite” you’ll end up with faster and greater fat loss.
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit www.warpspeedfatloss.com .
About the Author:
Alwyn Cosgrove, M.S., C.S.C.S. is a nationally renown fat loss expert whose work has appeared in magazines such as Men’s Health, Men’s Fitness, Muscle & Fitness, Maximum Fitness, Men’s Journal, Self, Oxygen, and Muscle & Fitness HERS. His Warp Speed Fat Loss system is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat and exactly what to do for exercise to lose weight in record time.
The Problem with Weight Loss: Your Body Will Do The Opposite
Alwyn Cosgrove
Homeostasis is the property of a living organism, that regulates its internal environment so as to maintain a stable, constant condition.
When you don’t drink enough water in the short term — often the body retains water. It attempts to maintain homeostasis by counteracting the stresses we put on it.
When you drink a lot of extra water - your body excretes more water to maintain balance.
When we weight train — we actually break down muscle tissue. And the body responds by building new muscle. It attempts to maintain homeostasis by doing the reverse of the stimulus we placed on it.
When a male takes supplemental testosterone — the body shuts down its own production in a bid to maintain homeostasis.
When we immunize children against disease — we actually inject them with a small dose of that disease. The immune system recognizes the vaccine as foreign, destroys it, and ‘remembers’ it. When the virulent version of an agent comes along, the immune system is thus prepared to respond. In order to prepare the body to defend against a disease - we expose it to the disease - and it responds by doing the opposite - it destroys the disease.
In almost every situation I can think of, the body tries to maintain homeostasis by “doing the opposite” of the stimulus.
How does this apply to weight loss?
Now we know that while you are doing it — low intensity exercise burns primarily fat.
Higher intensity exercise actually burns more carb stores than fat.
But in every head to head comparison, high intensity exercise results in more fat loss than low intensity exercise - even though the more intense work may burn a lesser percentage of fat during the exercise session.
Burning glycogen results in a larger amount of fat lost than burning fat directly.
The body responds by “doing the opposite”…
Break down muscle to grow more muscle. Burn glycogen to lose more fat.
I designed Warp Speed Fat Loss training program to specifically take advantage of this ‘law’ of nature so that when your body “does the opposite” you’ll end up with faster and greater fat loss.
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit www.warpspeedfatloss.com .
About the Author:
Alwyn Cosgrove, M.S., C.S.C.S. is a nationally renown fat loss expert whose work has appeared in magazines such as Men’s Health, Men’s Fitness, Muscle & Fitness, Maximum Fitness, Men’s Journal, Self, Oxygen, and Muscle & Fitness HERS. His Warp Speed Fat Loss system is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat and exactly what to do for exercise to lose weight in record time.
Subscribe to:
Posts (Atom)
Posts
