Cellulite: What can you do?

Secrets of Cellulite 

What is cellulite: Cellulite is usually found when there is a decrease of estrogen in the body.  This causes a decrease in circulation, which leads to less oxygen and nutrition to the area, which then leads to less collagen production.  The other problem with decreased circulation is the fat cells in the area are unable to be broken up as effectively, so they begin to increase in size and push through the collagen, causing the appearance of bumpy skin or as we know it cellulite.

Why do women get Cellulite and men do not:

 This is actually a misconception!  Though cellulite is more prevalent in women, with up to 90% of women (skinny or obese) having it, 10% of men also have cellulite.

Why is the prevalence of cellulite higher in women than men:

If you take a look at the diagram, you can see how the collagen looks more like a picket fence in women, but in men it looks more like a cross linked fence, allowing for more stability against the growing fat cells. There are a few other reasons such as hormones (estrogen vs. testosterone in the body) and adrenergic receptors (Beta increases fat burning, Alpha receptors increase fat, to keep it simple).

 

Are there other factors:

There are other factors as well, such as genetics, diet , lifestyle, clothing, and stress.

The cellulite Solution:

It’s true, there are certain predispositions which  make for a tough uphill battle.  However, in this case, you can overcome this predisposition by being proactive.  The good news is that being genetically predisposed to cellulite does not necessarily mean you will have it.  This means that you must focus on the factors which are in your control. Here are 4 tips to decreasing your chances of developing cellulite.

Tip #1 Do not wear restrictive underwear! 

If your body already loses effective circulation through hormone loss, don’t add to it by wearing elastic bands in the gluteus region.  The blood that should be flowing to those regions gets backed up. Remember the goal is to increase the blood flow in these areas, not decrease it.

Tip #2Diet:

Be proactive and focus on keeping lean.  Look back to past articles for nutrition information.  It’s important to not increase body fat.  If you already have cellulite, having a healthy, nutrient-dense diet can still help improve your look and decrease the amount of cellulite. Remember, specifically for women, due to the collagen structure and a decrease in estrogen, any increase in body fat will begin to push through the fibers. This does not mean stop eating! This just means you need to eat more clean!

Tip #3 Exercise:

Yes, this means a resistance program (weights, bands, body weight exercises etc.) in addition to cardio. Exercise, specifically resistance exercises, increases the blood flow in the particular area, so meet with a qualified exercise specialist (personal trainer) and develop an effective program (email me and first session is free!).

Tip #4 Cellulite services:

There are various treatments out there, but many are expensive and have little effect.

  1. Creams: The focus with creams is on fat burning not increasing blood flow.
  2. Vacuum rolling: rolling the area increases the blood flow, and the heat helps in fat burning, but this will have to be a monthly reoccurrence, results vary!
  3. Subcision surgery: correcting the area with placing more fat into it can make the cellulite move or get absorbed, which may make it worse.

Attack the cellulite head on before it becomes an issue. Once it starts its very tough to overcome, The best choice is the proactive approach.

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

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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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Should you use this equipment?

Advanced fitness equipment  

I am very often asked by athletes as well as people looking to lose weight, about adding a weight vest/ ankle weights to their workouts.  My answer:

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Perform!

Athletes:

When using a weight vest, ankle weights, resistance bands, parachutes, sleds etc.  They can all be effective ways of increasing stride length, Stride frequency, foot speed and increase overall ability to endure. However, these are advanced technique, meaning the program must be properly organized.

Top 3 misconceptions:

Sports performance misconception #1

Too Much weight– adding too much weight, can actually decrease productivity of the workout.  Like every other exercise when you add too much weight you lose technique and especially with these tools technique is everything.

Sports performance misconception #2

Understand goal of Equipment–  We’ll use the resistance bands in this situation, The bands will decrease your total running speed, but increase the amount of strides you will complete.  Meaning you will be working hard to overcome the resistance but you will not be going as fast, allowing you to focus on the technique! Work the technique of the exercise so when you run without it your form is more efficient!

Sports performance misconception #3

Full workout completed without real body weight– When  you complete  a few sets do the exercise with your own body weight. Example, 2 sets with ankle weights at least 1 set without ankle weights and focusing on as many foot touches as possible! This is one goes specifically to ankle weights and weight vests. I’ve seen people put 10lbs on each ankle and workout.  Though you may get stronger, you are decreasing your foot speed!

Achieve your fitness, weight loss and athletic performance goals!

People looking to lose weight :

If its going to make you happy use the equipment. However, its really not needed as you begin your weight loss journey. Your body is already working with extra weight adding more is not the answer.  These pieces of equipment are advanced techniques which are meant for increased performance in a specific area.

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When using advanced techniques, get in touch with a fitness professional to help you organize a plan and achieve optimum results! When you do it right the first time you save future frustration!

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

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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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Improve your workout Part 3

Improve your workout Continued:

5. CHANGE IT UP

You hear it all the time.  There are plenty of ways to do it, but you just might not know how, or feel confident enough to do it.  The options seem limited to cardio and weights.  What else is there to do?

Persona trainer Fix

Cardio people, don’t just stick to this one area.  Just because you moved from the treadmill to the elliptical doesn’t mean you are changing the workout.  Nor does it mean you’re just burning fat.  Doing cardio for extensive periods of time depletes muscle as well.  The body starts using the more readily available energy that is supplied to it once all carbohydrates are used—that is, protein.  Also, low intensity workouts such as jogging or swimming do not burn nearly as many calories as the quicker, higher intensity workouts. During fast paced, high intensity workouts, more of the body exerts itself under more resistance in a shorter amount of time.  Therefore, heart rate increases more than during cardio and the body burns more calories.

For those of you that just like to lift weights, you won’t get lean (or buff) and lose weight by lifting weights alone.  If rest periods are long, then your heart rate will never increase and weight loss can’t occur.  Start doing circuits.  This can include combinations of heavy and light weight, resistance bands and body weight, cardio and strengthening, and can be completed in 30 minutes.  And if you do it correctly, you will be properly exhausted.

Here are some other ways to change up your routine:

Do one-sided large muscle exercises.  Dumbbell bench press just one side, with the other arm just holding the weight at neutral.  Keep your feet on the bench as well.  This will force your whole body to contract, specifically abdomen .

  • Go to fitness classes such as yoga, spinning, weight resistance classes, aerobic classes, boot camps, etc.  You might learn something you can incorporate into your own workout.
  • Do body weight exercises.  Throw them in between other exercises to supplement the workout.  When resting between sets of bench press, do pull ups. That way, your chest isn’t tired for the next set.
  • Play a sport.  Whether it is a pickup game of tennis, bowling by yourself (or with a friend), or even hiking for half a day, make being active fun.  Working out doesn’t always mean running in circles or lifting a bar.
  • Just because you aren’t at the gym, doesn’t mean you can’t work out.  Jump rope at home.  Lift things around the house.  Weed the garden.  Do some squat jumps until your legs burn.  Try a one arm push up.

There are unlimited ways to exercise. Be creative!

6. LEARNING NEW fitness exercises

Something every person in the gym has done is listen to a friend’s advice. “My buddy is a body builder and he said…”  As much as we all want to be educated and expert lifters, we aren’t. There are two questions you need to ask every person that lends you information in the gym.

What are your credentials?

Now, exercise and fitness are arts with different perspectives and interpretations on what is correct and incorrect.  Even some professionals may become or are misinformed. Which brings me to the next question.

Where did they acquire this information?

When someone gives you advice, ask where they learned it from. If it is a secondary source such as another person, a magazine, or most websites ending in “.com”, it is based on opinion and may not be a reliable source.  The best sources of information include published studies, educational books, and websites that end in “.org”, “.edu” or “.gov”.  These websites are run by non-profit companies, universities, or the government, respectively, and are not only publishing information to make money.

Zak Goodman BS, CSCS
Exercise specialist
Zgoodman@trainingaspects.com

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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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Diet soda the healthy choice?

Healthy choice, Diet soda?

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I was looking over various diet articles on the internet when I came across this one: New study is a wake up call for soda drinkers. The first study has many holes in it, such as their point that a person who drinks two cans of soda gains more weight than a person who doesn’t.  Our bodies, with age, will increase body fat automatically, especially if we’re not health-conscious.  To compare a soda drinker to someone who doesn’t drink soda takes nothing into consideration regarding lifestyle.

The second part of this article talks about artificial sweeteners/aspartame.  I have beenLose weight, lose body fat, increase lean muscle telling my clients to stay away from these products for a very long time!  There are controversial studies on both sides for these products, but staying away from them is common knowledge. Commonly known reasons include the effects of caffeine, the fact that soda cleans pavements, and the effects of aspartame. Let’s go a little deeper into the issue of soda. Let’s break down some basic ingredients in soda.

Personal trainer analysis #1

Increased phosphorus levels– too much phosphorus in your body leads to a reduction in calcium and magnesium, which are vital for a normal heart rate, nerve and muscle function, blood clotting, good bones and teeth.  It can lead to tooth loss, damage your gums, cause osteoarthritis in adults and bone fractures in adolescents.  Additionaly, caffeine may also aid in loss of calcium.

Personal trainer analysis #2

Sodium benzoat – this is used in many brands of soda pop as a preservative. Although it is not considered to be harmful, it causes hyperactivity in children. The main concern with sodium benzoate is when it combines with citric or ascorbic acid (vitamin C) to form benzene. Benzene is a known carcinogen which increases the risk of leukemia and other cancers. The reaction to form benzene is increased in the presence of heat or light.

Personal trainer analysis #3

Artificial coloring – there have been connections with cancer-causing chemicals. I realize this statement could be made for almost any product, so let’s look at it from a different view. Why add extra chemicals into the system which are unneeded?

There are many studies which will send you on a wild goose chase trying to figure out what is true and what is not with certain chemicals.  The jury may still be out on the effects of Aspartame but keep in mind that besides weight gain, soda has certain ingredients which will affect your body on the smallest level.  You are only as strong as your weakest link.
 Limit the amount of soda you drink in a week and increase the amount of water and teas you consume. Add fresh pieces of fruit into your water, and make your tea the night before and put it in the refrigerator. Create the habit and feel the difference.

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

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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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5 Personal training salad bar don’ts

Lose weight at the salad bar:

Summer is coming!  By now, your new year’s resolution is either a great success…or something you’d rather not talk about.  However, if you are looking into this last month as a time to quickly lose weight, let’s try to make it productive.  Many of my clients, when I start with them, tell me they eat salad.  The problem lies in what is in the salad.  If you go to a salad bar or a salad café, here are five toppings to keep away from to help you reach your goal.

Salad bar don’t #1

Sundried tomatoes: “But Kirill, they are just tomatoes, except dried!”  Unlike fresh tomatoes, sun-dried tomatoes are often covered in oil, salt, and  worst of all, preservatives.  From many of my past articles, I am not one to count calories (or to tell anyone else to either).  However, as a comparison, one cup of sun-dried tomatoes overflowing in oil contains 234 Calories and 15 g of fat (and not the good kind either).  Fresh tomatoes, on the other hand, have 32 Calories and no fat whatsoever.

Salad bar don’t #2

Tuna salad, macaroni salad, or any other _____ salad, is not approved.  Saying that it’s a salad does not make it healthy.  Salad means a mix of ingredients.  Stay away from the heavy mayo or sour cream salads. You’re just clogging yourself with unneeded fat.

Salad bar don’t #3

Shredded cheese.  While it doesn’t seem like much, one serving can have just as much fat as a pack of fries from your least favorite greasy fast-food restaurant.  Stick to a more lean type of cheese for your salads.  Provolone, even feta in small amounts will give you the flavor needed if you’re a cheese lover.

Salad bar don’t #4

Shredded Bacon.  Bacon on its own is never the best choice, and the shredded version is even more pernicious.  Most shredded bacon brands don’t actually contain bacon in the shredded bacon.  Yes, that makes it worse.  Instead of bacon, use fresh turkey!

Salad bar don’t #5

Dressing!  Ranch, caesar, blue cheese, and any other thick dressings may be delicious but they are not nutritious!  Use a vinaigrette if possible.  If you can’t get around the love for thicker dressings (I assure you that you can), then I will post a dressing made from a Greek yogurt base, which is not only delicious but nutritious ;).

There’s always an alternative choice, but you need to find what works for you. chip away at your goals  instead of trying to tackle them all at once.

Kirill Vaks
BA, CSCS, ACSM-cpt, NFPT-sns

 Performance and Fitness specialist

 

 

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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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7 personal training Myths continued

7 Personal training myths continued

The final 3 of the 7 personal  training myths, continued, from last week’s 7 Myths reviewed!

Personal Training Myth #5

men women personal trainingMale and female training regimens should differ. Myth.  The overall goal may be different between men and women; however, the one variable that does not change between males and females is the principle of overload.  The five main components of fitness for the average person are: cardiovascular (increasing your heart rate), muscular strength (being able to pick something up heavy), muscular endurance (the ability to do a lot of repetitions without getting tired), flexibility (range of motion) and finally, body composition (the amount of fat compared to muscle in your body).  Women usually stick to cardio, since that “burns calories” and if they do use weights, they use between 2-5lb weights.  Ladies, I am going to speak to you directly on this one—there is not enough testosterone in your body to bulk up (if there is, something else is going on). Pick a weight that you can do 12-15 repetitions with and is challenging for three or four sets, but with which you can complete your sets with some challenge. Guys, doing pilates or other flexibility training will not pose harm to your manhood. Strength training is very important, but as stated earlier, that is only one component of fitness. Increase the amount of core and flexibility training you do and I guarantee your strength will increase, since core strength goes hand in hand with strength training.

Personal training Myth #6

The idea that weight belts, knee braces, wrist supporters, and other training accessories are needed.  This is a pure myth.  99% of the population should not be using any of the aforementioned accessories.  If you’re a beginner, do not worry about looking like one.  Just come into the gym wearing comfortable workout clothing, meaning no jeans or nice, button-down shirts and simply work outIf you need help, then ask for help, but make sure toTraining Aspects Training at its finest Weight loss muscle tone optimal movement consult a professional—not just a person in the gym that looks like “they know what they’re doing.”  Buying workout gloves or any other accessories does not make you look like you know what you’re doing.  Used incorrectly, they will only make you more prone to injury.  I promise you, either people will not know that you’re a beginner, or they’ll know you’re a beginner regardless of the amount of extra accessories you wearFor those who are at an intermediate level or more advanced than that, did you ever hear the quote “if you don’t use it, you lose it”?  When you begin relying on a weight belt, straps, wrist support, knee braces, or even gloves, though you can isolate further into the larger muscle groups, you are weakening your smaller muscle groups.  For the intermediates, a simpler rule of thumb is simply not to use these accessories.  If you’re advanced and use these accessories anyway, make sure to do a few sets of the same exercise without the accessory.  (Contact me for further clarification)

Personal training myth #7

The myth that nutrition labels contain all the vital information.  Calories, grams of fat, grams of sugar…all of that isn’t important as what order the ingredients are listed in.  Look at the ingredients, and if there is any type of sugar or any other unneeded ingredients as one of the first four ingredients, then put the product down.  The food you buy lists the ingredients from most used to least used.  Do not clog your system up with unneeded preservatives.
Commercials, media, and blogs (except this one 😉 ) often have ulterior motives. Skip through the hype, and if needed contact a professional (yes, Training Aspects is approved).

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

KettleBells yoga  Boxing  pilates sprints body weight exercises Bosu

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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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7 Training Myths further reviewed

7 personal training myths: 

 

Personal training myth #1 

“I don’t like my arms.  Therefore, if I do arm exercises, my arms will become lean.” It makes sense, just like A+B= C. Unless, A+B=C only assuming D, given E, with F > 0.  The point is if you don’t take everything necessary into account, you won’t see your expected result.   Math analogy aside, this is what I normally hear about training.  Spot training— sculpting a specific area such as the arms, only works if you have already burned all the fat needed to see muscle. Work your large muscle groups and increase your lean muscle tissue.  This will help you accomplish the prerequisite of burning the fat to then begin sculpting.

Training Aspects personal training at its best Kettle bells Bosu TRX weight training resistance bands

Personal training myth #2

Counting calories will help me lose wei—stop!  Pretend you just woke up and you see two trays of food looking at you (wouldn’t it be nice?). Tray one: two chocolate-frosted donuts (Yum!).  Tray two: 3 egg whites, a slice of whole wheat toast, greek yogurt with berries, tomatoes and hot tea (delicious and healthy!).  Now, if I was to ask you which one has more calories, what would you say?  One tray has a variety of foods on it.  The other has a specific food.  If your answer was tray one, you are incorrect.  If your answer was tray two, you also are incorrect.  They possess the same amount of calories.  The difference is that you receive an assortment of valuable, energy packed nutrients as opposed to the insulin spike and crash nutrients.  Note , that “calories in Vs. calories out” is not a myth.  However, as in the first example, there are a number of factors that are overlooked.  Control your portion sizes and analyze how much nutritional value you receive from the food you eat.

Personal training myth #3

Eating healthy is too expensive, plus, it doesn’t taste good!  Let’s do this one in a few parts. “’Eating healthy’, and ‘is too expensive’”.  You do not need to buy all organic food (also, just because it’s organic does not make it healthy). Do the best you can within your budget.  Secondly, eating healthy does not have to taste like cardboard and wood chips. You can still eat lasagna, just with a few ingredients substituted, and yes, it still tastes great.

Personal Training myth #4

Training Aspects will help you achieve your fitness goals through proven methods of TrainingStop eating before 6pm.  This is another myth which was only half analyzed when it was established.  To lose weight, usually, you want to speed up your metabolism, right? However, if you stop eating at 6 pm, don’t go to sleep until 11 pm and you wake up at 6am but don’t eat until 7 am, you are going over 12 hours without eating. The point to this myth was to stop people from midnight snacking, which is all well and good.  The problem is many people go to sleep at different times.  If  the no food past 6 pm works for you, then adjust and evolve it.  Limit yourself to small portions of lean protein sources, nuts, seeds, and vegetables after 6.

Next week we will unveil the last 3 of the 7 myths.

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

 

Training Aspects personal training and athletic performance Located in south jersey  Cherry Hill Marlton Voorhees Haddonfield as well as other surrounding areas

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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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Metabolism: Speed up

Speed up metabolism

Weight loss is synonymous with metabolism.  One of the first complaints, when starting a weight-loss regimen, is that of a slow Speed up your metabolismmetabolism.  The truth is that in most cases, metabolism largely depends on a person’s size, as more of a person requires a faster metabolism to sustain.  This article will focus on speeding up metabolism through both nutrition and fitness.

Nutrition: 

Metabolism is like a fire.  Put too much wood in the fire and the fire will be overtaken and die out. Too little wood will simply burn too quickly, resulting in the fire similarly dying out. However, a controlled amount of wood will burn beautifully.  It’s a great analogy.  This is a very basic explanation of metabolism.  A body fed on a regimented schedule will increase its efficiency in breaking food down, thereby leading to a faster metabolism.  To help this process, eat smaller meals, but add snacks between meals.  The snacks should all have a carbohydrate, a protein, and a fat in them.

Fitness:

Increase muscle lose body fat with a Training aspects Personal trainer

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From the fitness perspective, build lean muscle in order to speed up metabolism.  A common mistake people make is to skimp on resistance training in favor of all cardio, and this habit should change.  Cardio is important for the body; however, it should not be the sole source of exercise.  Cardio does not overload muscles, and therefore it does not increase lean muscle tissue in the body.  Remember the more muscle in the body, the faster the metabolism.  The reason for this is that muscle needs more energy to sustain itself.  Cardio can be incorporated in unison with resistance training—the two need not be separate.  A good way to accomplish this is with an upper-body exercise followed by a lower-body one.  Another example would be doing high knees in place and then performing a squat with a shoulder press.  Keep in mind that increasing lean muscle tissue doesn’t mean looking like the Incredible Hulk.  One can build lean muscle without bulking up.

Final thought:

The Optimal performance with Training Aspects and their most effective training

Or on youtube!

It’s important to understand what happens inside your body, at least at a basic level, no matter the goal you try to achieve.  While there has been plenty of research released, some of it is insufficient, some outdated, and the rest blown out of proportion and out of context.  A basic understanding will allow you to separate the effective from the fictional.

 

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

 

 

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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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Fats, Proteins, Carbs: Macro-nutrient Density

Macro-nutrient density

Now that we’re building a healthy mind set, it’s important to have at least a basic understanding of what’s good and what’s better left at the store.

Macro-nutrients: Macro-nutrients are nutrients which fuel the body. The main three are carbohydrates, proteins and fats.

2 Types of Carbohydrates:Training Aspects Best Personal training nutrition Athletic performance nutrition timing

  1. Simple- need little if any digestion (meaning easily stored), examples would be “fat free” processed foods, jellies, candy, sweetened cereal, wonder bread.
  2. Complex- are chains needed to be broken down/digested. The longer it takes to break down the chain, the better (meaning if you’re inactive, it won’t store as quickly). Examples of complex carbohydrates: whole wheat spaghetti, whole wheat bread (3g of fiber or more), brown rice, vegetables, etc.

Key Points ( Carbs are not bad!)

  1. The body’s preferred energy source. Allowing muscular movement, concentration, focus and so on.
  2.  In conjunction with proteins, they are used in the formation of antibodies and in the formation and maintenance of cartilage and bones.
  3. When an overload of sugar is in the blood the hormone, insulin is sent to move the sugar to the muscle , liver or if the two are full then to fat.
  4. Fiber is considered under the carb category, however it yields no calories.
  5. Each gram of a carbohydrate equals 4kcals. 1g=4kcals

 

The Takeaway:

Carbohydrates are meant to keep the body running efficiently as well as effectively. The problem occurs when people who live a sedentary lifestyle take in simple carbs throughout the day, and the body basically sends all the energy straight to storage (fat), due to their inactivity. Solution: if you are inactive, carbohydrates are not the bad guy, it’s the choice usually made that is.  Switch to your favorite vegetable, fruits, nuts, seeds.  When eating, stick to a whole wheat product (not  wheat product) for a list of the good and bad email us.

For athletes or people who are active, it is very important to have sugar post workout, however that is a topic we will cover in a future article (The importance of sugar post workout!)

Proteins:Private studio Motivating personal trainers Never get bored

The very popular diet nutrient. In every gym, whether the goal is to gain or lose weight, people take protein in extreme amounts. They believe this will allow the muscles to grow and/or lose fat. Proteins are important but should not be 90% of your eating regimen ( example: High protein diets)

Complete vs. Non-complete proteins:

  • Proteins are made up of amino acids. There are 9 Essential amino acids (body cannot produce these). 11 non-essential (your body can produce these on its own). 20 total.
  • A complete protein has all 9 essential amino acids, example, yogurt, eggs, fish, meat, poultry etc.
  • A non-complete protein is missing one or more of the essential amino acids, examples, beans, pasta, rice, peanuts (including peanut butter)

Key points:

  1. Allow the rebuilding of muscle
  2. They allow synthesis and make up of hormones, enzymes, antibodies as well as other key roles in production and development
  3. To find how much protein you need in a day follow the formula below

        Your weight in Kilograms (Divide pounds by 2.2, that will give you your kg weight)
example:  160lbs/2.2= 73kg

        When you get your kg weight multiply by .8-1g/kg if you are the avg. person. (athletes can range between 1.2-2g)

73kg x .8= 58g

  1. For each gram of a protein equals 4kcals. 1g=4kcals


The Takeaway:

Protein plays a huge role in our ability to sustain life; however, this does not mean that you should try to live off of protein. One of protein’s weakest roles is the ability to efficiently produce energy for the body (can’t be good at everything). An extended amount of time of increased protein intake forcing your body to break protein down for energy can cause other serious effects.

Fats:Increase confidence achieve your goals increase lean muscle tissue decrease body fat

One of my favorites, as mentioned in a previous article, eating fats doesn’t make you fat! However, eating too much bad fat can make you fat (but that’s with anything).

Types of fats:

Saturated – Over consumption can elevate blood cholesterol levels, especially LDL (the bad cholesterol). Typically saturated fat is found mostly in animal fats and tropical oils. They are solid at room temperature.

UnsaturatedSticking to the basics, we will keep mono- unsaturated and poly unsaturated together as just unsaturated. Studies have shown unsaturated fats can help increase HDL (good cholesterol). Unsaturated fats typically come from plant sources. As with everything, too much of a good thing can be bad, make sure to still limit your fat intake to about 20-25 % of your diet.

Trans– This one is interesting because it is not a natural fat. We (humans) actually created Trans Fats (“YaY”), the chemical process is called hydrogenation. This is where a mostly unsaturated fat is “hydrogenated” to make it more saturated and thus more solid at room temperature (imagine that in your intestines).

Key points:

  1. After 30 minutes of activity, carbohydrate stores are exhausted and the body must turn to its reserves of fat for energy.
  2.  Other bodily functions of stored lipids include insulation and formation of a protective cushion for the skeleton and internal tissues and organs.
  3. Fat is needed for the absorption of several nutrients, including vitamins D, E, A, and K. These vitamins are known as fat soluble vitamins.
  4. Each gram of fat equals 9kcals. 1g=9kcals
  5. Though you get more energy in a gram of fat, it takes the body a longer time to use it as energy and that is why carbs are the preferred energy source of the body.

The Takeaway:

Fats are an important part of a nutrition regimen and they allow various functions to happen in the body. From absorption, organ protection, insulation to energy production when glycogen (muscles’ stored energy) stores are running low, fats help keep the body running in an organized fashion.

In summary:

To keep your body strong mentally, physically, and internally, you must ingest all three macronutrients. They all play an important role in the body. Instead of getting rid of one of them due to hype for a month and then going back to your old ways, make a change of which ones you ingest and how often. All your goals will be achieved, but rushing them is not the way to overcome this particular obstacle.
Ultimate Personal training in south Jersey is Training Aspects

 

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

 

Suggested Articles:
*Starvation mode deciphered
*7 training myths futhter reviewed 
Suggested Video:
*Sugar after exercise?
 

Take action… Now! 

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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


View Larger Map

Eat with Purpose:4 steps to fitness success

4 steps to Success weight loss success

Personal training successRight now, we’re developing a healthy fitness mindset.  You wrote down three days of everything that you have ingested (food and liquid, even that little tootsie roll that you may have forgotten).  You have a good idea of what changes you have made and have stuck to them with no problem.  Give it 21 days to create the habit; if that’s not enough, go longer!  The point is to replace the old unhealthy habits with new, healthy and realistic habits.  Now, if you’ve had any trouble adjusting your nutrition regimen, these four steps will help.

Personal trainer step#1:

Increase water consumption: The first one which honestly is the easiest for some and extremely hard for others is drinking more fluid throughout the day. The preferred liquid of choice is water. Water comprises about three quarters of the human mass and plays a major role in the composition of every cell.  Inadequate water consumption can reduce protein synthesis, which in turn will slow your metabolism down.  Without naming anything else, you can see how just adding more water into your diet can help your body be more effective and is always the first step to changing a diet. If you are not a big water drinker, you can add lemon or a fruit of your choice, drink teas (preferably without caffeine or  added sugar!) or Emergence packets for flavor. Final note on this topic, try to stay away from any type of soda, diet or regular. (Training Aspects Weight loss)

Personal trainer step#2:

Decrease added sugar:  I don’t like kcal counting!  I don’t feel like it’s something most people like to do either.  I assume most wouldn’t like to count added sugar.  However, go back to your journal and look up what you ate and check the nutrition facts on it.  Popular iced tea drinks (Snapple, Arizona), soda, and plenty of others have 45grams (if not more) of added sugar in a full bottle (check the serving size).  Count up the amount of sugar you are taking in daily and try to cut that down by at least 1/3rd.  Even with your coffee/tea, if you can use one packet of sugar instead of two or three, that can make a difference.  Try to stick to yogurts with less than 16grams of sugar.  They will still taste good. (Decrease body fat)

Personal trainer step #3:

Decrease fried foods: There really isn’t much more to say on this topic.  If you’re eating chicken, turkey fish, whatever else, bake it, grill it, or even broil it (Foreman grill—cheap and easy) but do not fry it!  You do not need it and I promise you that your body doesn’t, either. (Increase muscle tone)

Personal trainer step #4:

Increase fiber intake: This is another step that will go a long way.  On average, it’s important to have between 25-35g of fiber a day (women on the lower end and men on the higher end of those numbers). Besides making sure you go regularly, fiber regulates your blood sugar, improves G.I. health and function, can help prevent colon cancer, and help lower bad cholesterol (LDL).  Fiber is mostly found in complex carbohydrates (fruits, vegetables brown rice etc.), nuts, beans, seeds. You can also add fiber to your food, for example, Metamucil. (Become a more lean you!)

Most people I begin working with, can add at least 2 of these if not all of them without needing too much willpower.  Keeping in mind that you are still developing a healthy nutritional lifestyle, each person is unique, so adding any of these will help you in your journey to success!

Quote of the week:

                                          “Time spent wishing is time wasted!”

KettleBells yoga  Boxing  pilates sprints body weight exercises Bosu

Check out our you tube channel

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

Suggested articles:
*5 salad bar don’ts
*Improve your workout
*Get rid of these 4 excuses

Suggested video:
* Interval eating

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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


View Larger Map