Have you noticed that the hand weights that used to challenge you and leave you pleasantly sore after a session are feeling a little underwhelming? If yes, it may be time to increase your weight.
Different goals for men and women
My male clients, for the most part, greet this suggestion with open arms. Women on the otherhand are often uneasy with the suggestion of lifting more weight, suspicious that it will cause them to bulk up.
To these clients (and women alike), let me assure you that a couple of extra pounds on your hand weights will only help you with toning and increasing muscle definition (not bulk), which helps one burn more calories at rest (and lead to weight loss and a more toned and athletic body).
What if I do want to bulk up?
If your goal it to increase muscle mass, this can be done…and it is a purposeful program (coupled with a meal plan that increases caloric intake substatially). Before I embark on any at-home program with a client, we discuss your goals and any initial questions (and any that come up along the way).
If you answer yes to any of the following, it may be time to talk to your trainer about increasing your hand weights:
- Your progress plateaued
- You have never increased your hand weight
- Your weights are no longer a challenge to lift
- You can do endless reps
Interested in at-home training and meal plans, contact HomeBodyFit to achieve your fitness goals!
Next session starts December 14, 2015
What: High-intensity interval training!
Where: Creative Edge Studio, 1160 Blair Road #11S
Starts: December 14, 2015 (no classes on December 24 & 31)
When: Mondays: 7/8 p.m Thursdays: 7/8 p.m
Cost: $200 (2 sessions/week, 9 weeks) $100 (1 sessions/week, 9 weeks)
The Toronto Star published a good article on the merits of moderation and the myth of the “diet”. It reads: There’s no magic formula for weight loss.
Still, there is one “diet” that works. It’s really more of a guideline, but it’s the closest to my personal philosophy about food:
The diet with the most robust evidence is the Mediterranean diet. Instead of food rules or absolutes, this is more about moderation: less meat, more veggies, and fruit for dessert. In this way of life, people shop for single-ingredient food at the market or the outer aisles of a grocery store, not the processed foods for sale in the inner aisles.
In combination with regular workouts (minimum 2 session/week), following these longterm habits will pay off.
Blow your fat away: Exercise guru says we literally exhale our fat when we workout
It’s a question everyone asks when they start out on a new diet or exercise regime — where does the fat go when you lose it?
There are several persistent explanations floating around, said Jeff Woods, a long-time personal trainer and fitness lifestyle commentator on the Canadian Learning Channel.
Some believe the fat converts to muscle — a theory that is “blatantly wrong,” Woods said.
Jeff Woods is a long-time personal trainer and Edmonton AM fitness columnist. (Custom Fit)
Others think fat is turned into heat energy and literally burns off. “Well, that sort of happens,” Wood acknowledged.
Before fat can be reduced, a person must elevate his or her body temperature and burn calories, he clarified.
As for the idea that fat cells metabolize — “Well, that’s just not true,” he said.
Read more on cbc.ca
Learn more about HomeBodyFit Personal and Couples Training
REGISTRATION OPEN – Burlington Body Camp Winter Session:
When: Mondays & Thursdays, 7pm or 8pm
Where: Creative Edge Dance Studio, 1160 Blair Road, Burlington Ontario
Cost: $200 (18 sessions), $100 (9 sessions)
Questions? Contact us at:
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by Alex Carneiro, BodyBuiliding.com
Dropping body fat isn’t as easy as just working out and eating right. Misinformation can quickly lead to slip-ups and pitfalls. Avoid them with these five tips!
1. DIETING IN FITS AND SPURTS
Dieting: Let’s briefly analyze the concept itself. Most people jump on the dieting bandwagon with a specific timeframe and goal in mind. The logic might go a little something like this: “If I cut carbs for six weeks, I can fit into that pair of pants,” or, “If I replace sweets with veggies for the next few months, I’ll lose those last 10 pounds in time for my high school reunion.” No matter their reason, most people have something they’re striving for and a due date for when it has to be completed.
The reality is that we all want things done now. We want everything to be fast and effortless. Whether it’s a 30-day challenge or a 90-day transformation plan, it seems that nearly every goal has a date or finite time associated with it. While a sense of urgency might initially get you off the couch and into the gym, will it dramatically change you in the long run? Probably not.
Learn more about HomeBodyFit’s at-home training and meal plans
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