Training Aspects, Fitness, Sports Performance, Sports Coach, Exercise, Health and Exercise, Overcoming Plateuing, Not getting results

Personal Trainer Reveals How to Overcome Your Training Plateaus

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Top 5 Ways to Overcome Your Training Plateaus!

Training Aspects, Fitness, Sports Performance, Sports Coach, Exercise, Health and Exercise, Overcoming Plateuing, Not getting results

Hitting a fitness plateau is a common phenomenon. Your strength increases, muscle gains and/or fat loss come to a screeching halt. Why does this happen? How can you get back to achieving fitness results?

Why Do Training Plateaus Occur?

Unfortunately, overwhelming results will begin to taper off. Your body will adapt to your workouts fairly quickly and you’ll stop seeing progress. The rule of diminishing returns can also halt your progress in your gym. Over time your body will start to slow progress because of your genetic potential. You’re physically unable to gain a pound of muscle or lose a pound of fat each week for the rest of your life. So ultimately your progress will begin to slow as you get closer to your goal.

Personal Trainer Plateau Breaker Tip #1 – Consistently Change Your Exercises

The quickest way to plateau is performing the same exercises. Your body will adapt to the training stimulus. Performing squats and pushups everyday are a great way to get going. However, it may be time to change. Change the type of push up you are doing or use a new piece of equipment, such as a bosu ball. The change, in the stimulus, confuses the body and allows for continued success.

Personal trainer Plateau Breaker Tip #2 – Vary Your Repetitions and Sets

Continue to keep your body guessing by varying your sets and repetitions. If you’re doing 3 sets of 10 on every exercise for months on end, then it’s time for a switch. Schedule your workouts so you have a power day where the rep scheme is in the 6-8 range. Then add in a hypertrophy day (lean muscle gain) where the reps stay in the 10-12 range. Also add a high rep endurance day where all the reps are 15 and above. You can also incorporate different rep ranges on the same day.

Sets are another variable which can be adjusted. Instead of doing 3 sets on everything, try 4 sets on the exercises for large muscle groups (Legs, Chest, Shoulders, Back,) and 2 sets for secondary exercises for smaller muscle groups (Abs, Arms) . The possibilities are endless, so get creative!

Personal Trainer Plateau Breaker Tip#3 – Change the Order of Your Exercises

This is an often overlooked aspect of training. Many people don’t realize the order of their exercises are the same each workout. If you’re always doing squats before lunges on leg day, try adding lunges first followed by squats. This is a great technique if you see a certain exercise that is not getting the same kind of results. Squatting first makes sense, but starting with lunges, every once in a while, may increase your overall strength development.

 Personal Trainer Plateau Breaker Tip #4 – Take a Week Off

Sometimes the reason for your plateau is you’re actually working out too much! If you’re feeling tired, sore all the time, or lacking the motivation to train, it’s likely you’re overtraining. Occasionally, you overwork your body and are unable to recover quick enough. A week off from the gym can do the body good. Your muscles can finally fully recover. If you can’t stay out of the gym for a week, have a light week. A light week consists of lightening the weights, reducing sets or repetitions, performing less exercises, or reducing your intensity (never would have guessed, I’m sure). This will also allow for the body to fully recover while still staying active.

Personal trainer Plateau Breaker Tip #5 – Find a Workout Partner or Personal Trainer

A workout partner or personal trainer can be a huge asset to your progress in the gym. A workout partner can help spot you on certain exercises, increase motivation, and make working out more enjoyable. A personal trainer can do all of the above plus ensure proper form, tailor a workout plan specifically for you, keep you accountable, and make sure you reach your goals!

Training plateaus can be very frustrating but don’t get discouraged. Try implementing a couple of these plateau breakers and you’ll be back on the path to results in no time!

 

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 Hill, Haddonfield, 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:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Training Aspects, Sports Performance, Personal Training, Personal Trainer, Fitness Trainer, Vitamins and Minerals, Diet, Healthy Eating

Quick Hits of Knowledge: The Importance of Mineral Consumption! Calcium and Phosphorus

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Personal Trainer Discusses the

Importance of Mineral Consumption!

Calcium and Phosphorus

Training Aspects, Sports Performance, Personal Training, Personal Trainer, Fitness Trainer, Vitamins and Minerals, Diet, Healthy Eating

Many people neglect the importance of proper mineral intake. Each mineral is essential and has a specific function in the body. Today we will discuss calcium and phosphorus.

Calcium

Essential for bone and tooth formation, protects nerve cells and prompts blood coagulation. Calcium deficiencies can cause defective bone growth, osteoporosis, and tooth decay. Calcium rich foods include milk, cheese, yogurt, spinach, kale, and sesame seeds.

Phosphorus

Essential for energy metabolism, regulating pH balance, and formation of teeth and bones. Phosphorus deficiencies can cause arterial sclerosis and improper blood coagulation. Phosphorus rich foods include Pumpkin seeds, salmon, shellfish, brazil nuts, and romano cheese. 

The majority of diets today often overlook proper mineral intake. Be proactive and begin to move, look, feel as you’ve always desired!

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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 Hill, Haddonfield, 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:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Sports Performance, Training Aspects, Sports Coach, Fitness Coach, Health, Health and Exercise, Fitness, Boosting Immunity, South Jersey, Sickness, Sick, Getting over Sickness, How to Boost Immunity

Personal Trainer’s Quick Hit! Boosting Immunity with Quercetin

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Personal Trainer’s Quick Hit!

Always Getting Sick? Quercetin Could Be The Answer!

Sports Performance, Training Aspects, Sports Coach, Fitness Coach, Health, Health and Exercise, Fitness, Boosting Immunity, South Jersey, Sickness, Sick, Getting over Sickness, How to Boost Immunity

Many people have heard of vitamin C and its immune boosting properties. But have you heard of quercetin? Quercetin is a type of antioxidant also known as flavonoids. It can be found in fruits, vegetables, and berries. Some of which include red apples, blueberries, blackberries, cherries, onions, broccoli, and leafy green vegetables. Quercetin in combination with vitamin C could boost your immune function even higher. A study was done that involved 3 groups. One group took a combination of vitamin C and quercetin and the other two took one or the other by itself. The results were conclusive, finding the group taking the combination of the two had far superior immune function, including greater decreases in inflammation and cell damage. So next time you’re looking for a vitamin C supplement check if it’s combined with quercetin. If not just combine it with some quercetin rich foods!

 Written By: Robert Jost ACE-cpt, NSCA-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 Hill, Haddonfield,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:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Training Aspects, Sports Performance, Sports Coach, Strength and Conditioning, Speed, Sprinting Mistakes, Running Faster, Sprinting, South Jersey, Running, Getting Faster

5 common sprint mistakes: Start and Acceleration

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Sports Performance Coach Shares 5 Ways to Sprint Faster

Training Aspects, Sports Performance, Sports Coach, Strength and Conditioning, Speed, Sprinting Mistakes, Running Faster, Sprinting, South Jersey, Running, Getting Faster

The ability to move the body in synch is an extremely undervalued capability. Most people workout one muscle group at a time. They’re strong in single areas, but not when the body is required to move as a single unit. When they try to activate various strong muscle groups at once, they don’t understand why they can’t generate the same power.  Those who can, rarely realize the complexity of what they are doing. The people who can’t move their body in synch usually don’t realize it. There are incredible performance benefits that can be unlocked by understanding how the body moves as a single unit. Just a few technical adjustments to an individual’s movements Can yield amazing performance benefits. Here are 5 common errors, causes, and corrections in sprint technique.

Sports performance Tip 1: Places arms at shoulder width

If you are looking to generate as much power as possible, you have to keep all parts of the body in line. By getting wider than shoulder width you decrease the efficiency of your starting speed!

Sports performance Tip 2: ~90 degree in front knee

In the initial push, your rear leg produces greater initial force, but your front leg must exert force longer of the two, thus having more influence on the start. To have a powerful start, you need to put yourself in optimal starting position. If you’re hips are too high or too low, you lose efficiency in your acceleration. When setting up, adjust your hip height. Your front knee should be about 90 degrees. Clarification:, Sub elite sprinters hip height front=about 50degrees hip height rear about 90degrees. Elite sprinters hip height front=about 40degrees hip height rear about 80degrees.

Sports performance Tip 3: Load the whole body not just the arms

Remember what your purpose is, you are sprinting not doing bicep curls! The arm set up is important! However, to produce the power output needed for your greatest acceleration potential. You must distribute your body weight evenly across the body. By putting too much weight into the arms, you are affecting your hip and knee angle as well as direction of power. Solution: Raise your hips upward instead of forward, straighten arms and distribute the weight evenly!

Sports performance tip 4: Focus your eyes on the ground

Don’t raise your head up to look in the direction you are sprinting as you come out of the starting blocks. You are causing unnecessary tension in your dorsal muscles! If you are concerned about the safety of the course, check for pot holes before you get into stance, otherwise, keep your head down during the start. Keep your eyes on the ground until you get going.

Sports performance Tip 5: Don’t skip sprinting steps

Premature upright posture is often the cause of inadequate push-off force. You should not be in upright posture until you get into the maximum velocity phase. This means you are no longer in the start/acceleration phase which is about 25yards into your sprint.

These 5 sprint adjustments may take some practice and relearning. Once your body adjusts, you will see great improvement in your acceleration and it may even transfer to an increase in top speed.

 

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 Hill, Haddonfield, 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:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Sports Coach, Sports Performance, Sports Performance Coach, Fitness, Strength Coach, Strength and Conditioning Coach, Fitness Coach, Women Lifting, Resistance Training, Women Resistance Training, South Jersey

Busted! 5 Myths About Resistance Training For Women

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Busted! 5 Myths About Resistance Training For Women

Sports Coach, Sports Performance, Sports Performance Coach, Fitness, Strength Coach, Strength and Conditioning Coach, Fitness Coach, Women Lifting, Resistance Training, Women Resistance Training, South Jersey

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 resistance 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”

Training Aspects, Fitness, Sports Coach, Strength, Strength Coach, Fitness Coach, Resistance Training, Women Training, South Jersey, Personal Trainer, Personal Training

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 , 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 Hill, Haddonfield, Marlton, Voorhees, Washington Twp., or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Training Aspects, Sports Performance, Strength, Strength Coach, Strength and Conditioning, Vitamins, Vitamins and Minerals, Diet, Healthy Diet, Healthy Eating

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

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Personal trainer quick tip!

Are All Vitamin B-12 Supplements Created Equal?

Training Aspects, Sports Performance, Strength, Strength Coach, Strength and Conditioning, Vitamins, Vitamins and Minerals, Diet, Healthy Diet, Healthy Eating

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 Hill, Haddonfield,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:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Training Aspects, Sports Performance, Fitness, Fitness Coach, Personal Trainer, Personal Training, Training While Pregnant, Health and Fitness, Health Coach

Personal Training During Pregnancy

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Personal Trainer Discusses Benefits of Training During Pregnancy

Training Aspects, Sports Performance, Fitness, Fitness Coach, Personal Trainer, Personal Training, Training While Pregnant, Health and Fitness, Health Coach

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 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 Hill, Haddonfield,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:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Personal Trainer

Hire a Personal trainer Haddonfield

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

Personal Trainer
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.

 

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
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 Hill, Haddonfield, 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:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Training Aspects, Weight Loss, Sports Coach, Sports Performance, Health, Healthy Lifestyle, Fitness, Fitness Coach, Health Coach, Fat Loss, Losing Weight

Continued, Overcoming Leptin Resistance and Improving Fat Loss

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

 

Training Aspects, Weight Loss, Sports Coach, Sports Performance, Health, Healthy Lifestyle, Fitness, Fitness Coach, Health Coach, Fat Loss, Losing Weight

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
Fitness specialist
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 Hill, Haddonfield,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:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Weight loss

The secret to your weight loss problem

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 Personal trainer reveals weight loss secret:

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

What Is Leptin:

Training Aspects, Sports Performance, Strength, Strength Coach, Strength and Conditioning, Vitamins, Vitamins and Minerals, Diet, Healthy Diet, Healthy Eating

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:

Weight loss

 

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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  •   
  • This field is for validation purposes and should be left unchanged.
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 Hill, Haddonfield, 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:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043