Busted! 5 Myths About Resistance Training For Women

 

Busted! 5 Myths About Resistance Training For Women

pushup

There is no shortage of myths surrounding the topic of women and resistance training. In this article, I am going to debunk 5 of the most common myths and set the record straight, once and for all. Before we get started down our list of frightfully ?awed female resisatnce training misconceptions, let’s define resistance training.

Resistance Training- Defined

Resistance training is used to increase the strength, anaerobic endurance and/or size of skeletal muscles. This can come in the form of free weights, machines, body weight exercises, etc.  although, it is worthy to note that in order to see fitness goal success, we  must increase our workload overtime. For example, completing  20+ reps with light unchallenging weight for an extended period of time, that  is  improper strength training.  Completing 20+ reps is ok but it shouldn’t be easy. Use a  challenging weight! The principal of overload states that  for results to occur, you must cause a greater than normal stress/ load on the body. If it isn’t challenging, a positive result will rarely follow!

Myth No. 1: “Lifting Heavy Will Make Me Bulky?”

Ah, yes, the fear that heavy weight will turn you into some type of Schwarzenneger-esque creature. Let’s put this myth to bed first and foremost. Female bodybuilders who have a ‘bulky’ physique eat, train and take supplements to work towards that goal for years, it’s not something that happens overnight. Women do not produce enough testosterone naturally to get as big and bulky as their male counterparts. If you are a female and workout effectively,,  eat a healthy well balanced diet you will build stronger, denser muscles, burn more fat and get the ‘toned’ look you’re after.

Myth No. 2: “Lose Weight First, then Tone Up”

Some women think that in order to obtain their weight loss goals they need to be in the gym, on the treadmill or elliptical every day. Performing tons of cardio or they will not accomplish their weight loss/ fat burning goals. Let’s set the record straight. resistance training is a very important part of your exercise regimen. In order to burn fat, we first need to build lean muscle mass and that’s exactly what resistance training will do.

Myth No. 3: “Spot training can be fixed by resistance training”

dumbbell

Our genetic makeup has a lot to do with how and where we gain and lose fat, and in which order it occurs. When you’re losing weight you may notice it starting to drop off in your face, legs, or arms first. Doing hundreds of crunches will not help you get rid of the extra fat you carry in your abdomen. What will help are compound movements, incorporating large muscle groups,  which will force your body to burn extra calories, even after your gym session is over!

Myth No. 4 “Resistance training Takes Too Much Time”

You don’t need to dedicate hours a day to your resistance training program. It is, however, a very important part of your exercise program and should not be overlooked. You can achieve great results with 30 minutes of strength training 3 times a week. Just make sure to have an efficient resisatnce training program! To start choose exercises with as many large muscle groups possible, use a challenging weight, and constantly challenge yourself!

Myth No. 5 “Strength Training is Intimidating”

I must admit, the first time walking into a weight room at a gym can be a bit intimidating for most women.  It’s full of sweaty men, grunting, panting and lifting obscene amounts of weight. Just get in there and get started! Truth is,  anyone who know what they are doing is focused on their own program, anyone who is watching you is a newbie just like you!  If you’re a newbie, hiring a personal trainer may be one fo the best investments you could make. Learn the technique, have organized programs which will allow for the most effective workout, build the right mentality to sustain success, and of course lose the intimidation factor. For tips on hiring a personal trainer follow the link!

Written By: Shannon Benedetto, ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Personal Trainer’s Quick Hit of Knowledge: Is All Vitamin B-12 Created Equal?

Personal trainer quick tip!

Are All Vitamin B-12 Supplements Created Equal?

vitamin b-12

The quick answer is no! There are two forms of vitamin B-12, cyanocobalamin and methylcobalamin. The difference you ask? Cyanocobalamin is less effective and potent form of vitamin B-12. In order for your body to absorb any benefits of the vitamin, it needs to convert it to methylcobalamine, during the process little is absorbed. With methylcobalamin, not only is the absorption rate much higher, but the vitamin stays in your body longer and is more potent. This means your body is supplied with more vitamin B-12 for a longer duration. Methylcobalamin is the superior choice when it comes to vitamin B-12 supplementation. So next time you’re buying a B-12 supplement check your Vitamin B-12 source.

Written By: Robert Jost NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Personal Training During Pregnancy

Personal Trainer Discusses Benefits of Training During Pregnancy

pregnancy

Pregnancy is a time of dramatic changes in a woman’s life, not only physically, but emotionally as well. Many women, especially first time mothers, are in the realm of the “unknown” and do not know what to expect during their 9 months of pregnancy.  The idea of starting personal training at this point in their lives, even if they were previously physically active, probably does not cross many minds.  In this article I’m going to cover some of the beneficial aspects that personal training and exercise can have during pregnancy and delivery.  As with anything, before starting any type of exercise program, please be sure to confer with your OB/GYN first.

Exercising in the first trimester, of your pregnancy, is a great time to begin or regulate your routine.  I know, I know, I hear all the mothers out there screaming, “between the overwhelming fatigue and morning sickness…  exercise is the last thing that I want to think about during pregnancy.  If you are a beginner, the key is to start up slowly.  Even short, gentle sessions of exercise may improve your sleep, and release endorphins that will help you feel more happy and energetic. Obtaining a personal trainer to help you start towards your goal of being a fit and healthy momma, is a great idea during your first trimester.  Your trainer will be able to guide you (along with the input of your doctor) through what is safe and most effective to having a healthy pregnancy.

Continuing a regular exercise routine throughout your pregnancy, as long as you are able, will also have other beneficial effects such as reduced swelling or backaches, and easier labor and delivery.  Labor and delivery is one of the most physiologically challenging times of a woman’s life.  About as long as an average marathon runners finish, the average labor and delivery for a first time pregnancy, is approximately 9 hours. Labor for who has had 2 or more children, approximately 7 hours (Murray and Huelsmann, 2009).  One study indicates that exercise during pregnancy may result in a shorter labor and delivery for all women (Clapp, 1994).  Also, some women have the notion that exercise during pregnancy may lead to pre-term labor, however, studies have shown that maternal physical activity is not associated with the occurrence or increased occurrence of preterm labor (Gavard and Artal, 2008).

Overall, exercising during pregnancy, with the consent of your doctor, can have many surprising benefits. Obtaining a personal trainer and getting your exercise routine started early on, can help you have an easier, happier, healthier pregnancy, as well as shorten time recover in post-partum. With so many “what if’s” with the welcoming of a new child, why not help ease your mind (and possibly your backaches!) and do everything in your power to have the healthiest pregnancy you possibly can.

 Written By: Shannon Benedetto ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Healthy Cauliflower and Cannellini Bean Mash

Healthy Cauliflower and Cannellini Bean Mash

healthymockmashedpotatoes 

I love mashed potatoes, but all those carbs just don’t fit in with my diet.  This is a  healthy alternative to traditional mashed potatoes that will satisfy your cravings. The combination of cauliflower and cannellini beans creates a thick and creamy texture, and as an added bonus, the beans pack an awesome protein punch.

Ingredients

  • 1 Tablespoon Olive Oil
  • 2 cloves Garlic, Sliced
  • 1 head Cauliflower, Roughly Chopped
  • 3 cups Cannellini Beans, Cooked
  • ½ cups Vegetable Broth
  • 2 Tablespoons Fresh Parsley Or Chives, Sliced
  • Salt And Pepper, to taste

Method

Heat olive oil in a small frying pan over medium heat. Add sliced garlic and cook until slightly browned.

Meanwhile, place 1-2 inches of water in a large pot and bring to a simmer over medium-high heat.

Place the cauliflower in a steam basket and then add it to the large pot. Cover the pot and steam the cauliflower until fork tender (about 10 minutes). Remove the cauliflower from the heat and set aside.

In a food processor, combine the garlic-infused olive oil, cauliflower, cannellini beans, vegetable broth, and parsley, and puree until smooth. Scrape down the sides as needed, and season with salt and pepper.

Serve warm and enjoy!

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Hire a Personal trainer Haddonfield

Haddonfield! Hiring a Personal Trainer: the good, the bad and the (sometimes) ugly

 

Hiring a personal trainer is a fantastic idea, whether you are new to fitness or are looking to reach the next level in your fitness abilities and overall health.  Deciding to embark on a training program with a personal trainer is, however, an investment.  As a consumer you need to be aware of what to look for in a personal trainer before you sign your name on that dotted line and hand over your hard earned cash.  I’m going to walk you through 4 important parts some of the good things you want to look for and also some red flags that should make you put that checkbook away and continue on your search.

Personal trainer Certification

It is important to identify the level of training a fitness professional has received and the constraints on what they are qualified, or not qualified to do.  Unfortunately there is not a lot of regulation as far as exactly how much training someone needs to be considered a ‘personal trainer’ therefore, it is important to ask the questions and find out what certification body they received their credentials through.  Some reputable names to look out for are NASM (National Academy of Sports Medicine, ACSM (American College of Sports Medicine), and ACE (American Council on Exercise) to name a few.  Also, you should verify that your personal trainer is CPR and first aid certified so they can act as a first responder if anything bad were to potentially occur.

Personal trainer’s Knowledge and Experience

Haddonfield personal trainerWhen you are training towards a specific goal you want to find a personal trainer who knows exactly how to get you to where you want to be.  Be wary of personal trainers who use a ‘cookie cutter’ approach to their clients, giving each and every client the same workout.  If your trainer is giving the same exercise routine to an overweight 50 year old sedentary male and also to a moderately fit 23 year old female, then he is just sitting back and counting the minutes until he’s done for the day, not concentrating on what is the best way to train his client.  Not only do different individuals have different needs and areas for correction, but not everyone gets motivated the same way! So if your personal trainer is giving all of his clients the same program, you may want to move on to someone who actually cares enough to tailor fit a program to your needs.

Personal Trainer and you: Communication Skills

So, you’ve verified the personal trainer’s certifications and they seem to know what they’re talking about only for you to find out that they have the professionalism of an untrained chimpanzee . Texting back their significant other seems to be more of a priority for them than motivating you.  A good trainer will motivate you, encourage you, concentrate on you in order to help you meet your goals, and help you overcome challenges, while taking into account your limitations. They realize that you are a reflection of them, and if they are a good personal trainer they want to make sure the world sees, not only you, but themselves putting their best foot forward.

 

Personal Trainer passion & dedication

Will the personal trainer go beyond their responsibilities to help you achieve your goal? Do they only train you while you’re in session? You pay for a certain amount of time, 60mins 3xs a week. What is many times overlooked, if your personal trainer does not do extra research, planning, random check ins and program development for your goal. You will not see results. It takes dedication and a true passion for your job to work off the clock for your client. Adjusting and tailoring the personal training program specifically to your client’s needs, knowing the most up to date research and keeping an open mind and not forcing a specific plan on a client because, the personal trainer does not know any other way. These are just some of the examples of dedication to your client. As the client, you are making an important investment in yourself! Make sure the person you are trusting is ready to do whatever is needed for you to succeed.

 fitness success

When it comes to finding a personal trainer the saying, “look before you leap”, goes a long way.  Don’t settle for someone who just looks the part. Do your research and don’t be afraid to ask questions.  At the end of the day, it’s your body, your experience and your money. Take charge. 

 Written By: Shannon Benedetto
Personal Trainer
ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Congratulations Miss central coast

Training Aspects’, Anna Negron, wins Miss Central Coast

Miss Central coast

Miss Central Coast

Training Aspects would like to congratulate Anna Negron for winning Miss central coast on Saturday October 19th! The pageant had 10 very talented and attractive ladies competing. The girls were judged on talent, fitness( swim wear), evening wear and interview. Anna came out victorious in all challenges. Anna had three ovations during her solo with her beautiful voice, looked great in evening wear as well as swim suit and aced her interview question.

Anna had 1 month to prepare and completed Training Aspects personal training program from a distance. Her final 2 weeks consisted of a strict nutrient dense eating regimen and had to workout twice a day 5-6 days in the weeks coming up to the pageant. Besides her discipline and intensity, she is a very out going and high energy person that is a pleasure to be around!

Anna’s win Saturday night, gives her a bid to move on and compete in Miss new Jersey in June 2014!

Congratulations Miss Central Coast

 

 

Healthy Halloween Frozen “Boo”nana pops

Personal Trainer’s Healthy Halloween Frozen “Boo”nana Pops

healthyfrozenboonana

It’s coming close to being halloween, my favorite holiday of the year! We all know what that means, a gigantic bag full of candy coming home to sit in a corner and stare at us for the next few months.  I saw this recipe and figured having something this cute as an alternative to the bag of naughtiness may just keep some of us from straying too far from our goals of healthy eating (plus, I think the kids will dig them too!). Enjoy!

Ingredients

  • 1/3 cup coconut butter, melted (yields about 1/4 cup melted coconut butter)*
  • 8 dried currants
  • 1 large banana (approximately 8″ long)

 Method

  1. Cut banana in half lengthwise, then in half to make four quarters.
  2. Insert a popsicle stick in each quarter and place on a parchment paper lined baking sheet.
  3. Place the baking sheet in the freezer until the banana is frozen – this took about an hour or so.
  4. When you’re ready to top the ghosts, place coconut butter in a microwave safe mug and microwave for 1 minute on power level 5. Stir every 20 seconds to make sure it doesn’t burn. Alternatively, place the coconut butter in a mason jar and allow to sit in a bath of boiling water for 2-3 minutes.
  5. Scoop about half a tablespoon of coconut butter on your finger and spread over the top of the banana, don’t worry about the backside.
  6. Try to cover the banana as quick as possible! The coconut butter will set very fast. Take another half a tablespoon and spread over the remainder of the ghost. I tried spreading the coconut butter with a spoon on a couple of them and it just didn’t work out that well.
  7. Dab a bit of coconut butter on the currants and set for the eyes.
  8. Repeat steps 5 and 6 for the remaining bananas before returning the baking sheet to the freezer for another 30 minutes.

*Note: Coconut butter is different from coconut oil, it has a smoother, creamier texture and includes part of the actual coconut meat unlike coconut oil.  

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Continued, Overcoming Leptin Resistance and Improving Fat Loss

 Personal Trainer Explains How to Overcome Leptin Resistance and Improve Fat Loss!

 

overcomingleptinresistance1

Continued from last week’s article

Thankfully, not only can leptin resistance be prevented but it can be overcome as well! Leptin resistance is usually caused by a very poor diet consisting of a lot of sugar, products containing high fructose corn syrup, and highly processed foods. So, the easy fix would be to start eliminating or limiting consumption of these types of foods. Start incorporating more whole foods into your diet like vegetables, nuts, whole grains, and animal proteins. This will keep your leptin levels stable and limit the likelihood of developing leptin resistance. Also, getting adequate amounts of sleep every night is crucial to leptin levels. Try to aim for at least 7 hours of sleep per night to ensure your leptin levels don’t drop too low. Getting adequate sleep each night has also shown to reduce hunger levels and prevent overeating throughout the day. So we’ve covered the obvious reasons for overcoming leptin resistance including proper sleep and eating a healthier diet. But is there an easier, more fun way to improve leptin levels? Yes there is and you’re not going to believe it!

Cheating on Your Diet to Improve Leptin Levels and Increase Fat Loss?!

overcomingleptinresistance2

Yes you read that right! We are going to encourage you to cheat on your diet to increase your leptin levels and sustain fat loss over the long term! We’re going to call them “re-feed days.” Now, just like with anything, this will be in moderation. Once a week you pick a day to re-feed you body with extra carbohydrates eating whatever you desire. This approach, however, will only work if you’re on a fairly strict diet the other 6 days of the week. The reason for doing this is when you’re depriving your body of calories every day, especially carbohydrates your leptin levels drop significantly. If you’re doing this over several weeks your body will go into starvation mode and start conserving fat for energy and halt fat loss. In order to prevent this from happening leptin levels need to be restored which can be done by a carbohydrate re-feed day once a week. This will raise leptin levels higher, prevent starvation mode, and enable sustained fat loss for the long term!

Just keep in mind this is a long term life style diet plan. The goal is not to drop as much weight as possible in a short amount of time.  That just sets you up for failure. The goal here is to sustain fat loss over a long period of time, a healthy lifestyle for the rest of your life! 

 Written By: Robert Jost
Personal Trainer
NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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The secret to your weight loss problem

 Personal trainer reveals weight loss secret:

Leptin! What is it? And How it Affects your Body?

What Is Leptin:

Leptin not connected

Leptin not connected

Leptin is a protein produced in the fat cells, it then circulates through the bloodstream, and is delivered to the brain.  The leptin hormone has gone by many names including the “obesity hormone,” the “fat hormone,” and the “starvation hormone.” The “starvation hormone” is the truest of them all though. This is because leptin production is triggered when your body has become full after eating. It sends a signal to the brain saying it has had enough to eat and has enough energy stored to engage in normal daily activities as well as exercise.

   

Diet and Leptin Levels:

Unfortunately, when you go on a diet or restrict your calories, your leptin production will suffer. Your body will begin to produce less leptin. This is a major problem, decreased leptin means increased hunger. Your appetite increases to uneeded levels, the  signal “you’re full” does not register (AKA Leptin Resistance, Discussed Later). With this increased hunger comes over consumption of calories and decreased weight loss.

The Vagus Nerve and Leptin:

diet vagus nerve

The vagus nerve plays a large role in controlling leptin levels and keeping them stable. The vagus nerve runs between the brain and the abdomen and is responsible for driving leptin levels back up after they have dropped too low. It does this by taking in extra energy and storing them in your fat cells. It’s essential to keep leptin levels stable and your brain receiving the signal, it’s full. This way, you don’t over indulge.

Leptin Resistance:

As if it wasn’t hard enough to try and keep leptin levels stable and functioning properly, there is this phenomenon called “leptin resistance”. Leptin resistance is when your leptin levels are high but your brain isn’t receiving the signal to stop eating. You’re not really hungry anymore you just keep eating because your brain still thinks it’s starving. This seems to be very common in the obese population, which leads to over consumption of calories. This leads to severe weight gain.

So how do we overcome leptin resistance and improve weight loss?

                        Stay tuned.. The solution next Monday!

 By: Robert Jost
Personal Trainer
NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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