New beginning..Today!

No matter your situation, it is never too late to make a change.  If you would have started the first time the thought crossed your mind your goal/change may have already been accomplished!

Searching for:Training Aspects, Personal Training South Jersey, Personal Training Philadelphia,  Personal Training Voorhees, Personal Training Cherry Hill, Personal Training Haddonfield, Athletic performance, Weight loss, Kettlebells, Demonbells, Cut body fat, Increased performance, Sports specific, Get Results, Motivation, Inspiration, Fitness expert, Exercise specialist.

 

 

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

Outside the box gift idea

This morning I received an email with a picture of the demon bells. Though these are not new to the market, it’s always interesting seeing them. I see these demon bells as a great analogy of how people see the regular Cast iron kettlebell, intimidating by its looks and its unique use. However, Don’t fear the demon! conquer your fears and take on the bell. Then, you will see the results you are looking for! Functionally, demon bells will cause you more harm than benefit, but aesthetically I approve.  Holidays are coming up, might be an out of the box gift idea!

 

Nice for decoration

 

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

Personal Training video Game!?

Earlier today I was asked about the Nike+Kinect fitness game. I decided to take a look into it and just briefly mention my thoughts. Personal training, nutrition counseling, gym

Better than sitting!

memberships, etc. can become very costly. For that reason, people look for a more financially viable alternative.  In general, video workouts, fitness games and the like, are a step forward in tackling the obesity epidemic. However, though it is a better alternative than no activity, many people do not have the body control to master the exercise on their own. They work hard through the exercise and may lose weight  their form suffers. In turn losing range of motion and possibly causing more physical damage in the future.
Micoach, was released for X-box only a few months ago. However, though I have not tried Micoach, and am not a fan. One of the advisers for the fitness concept of the game, was Mark Verstegen, one of three fitness professionals in the field, I have the utmost respect for. For this reason, if I was asked to  suggest any fitness video game, it would be Adidas’ Micoach. Stay tuned for a slightly more in depth article on video fitness, video game fitness, magazine workouts etc.

Click picture to see more

Click picture to see more about the game

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

 

 

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

Knee pain, No problem!


When your goal is to lose weight but you can’t do much with the lower body due to knee pain, results seem impossible.  Doing cardio on machines may hurt during the exercise, but what’s worse is that the extra wear and tear can actually have more negative impact in the future.  Implementing cardio through resistance training also causes problems since your largest muscle groups can’t be activated through squatting or lunging, due to the knee pain.   Whether your knee pain stems from a legitimate knee injury (ACL tear, no cartilage in your knee etc.) or your knee pain, as stated in the last article, is from underdeveloped areas which need more focus, your goal is to lose weight.

The solution is Kettlebells!  What could be more exciting and effective than swinging a bell!?  (For me personally, there is nothing more exciting.)  True kettlebell exercises are power exercises.  In other words, by the definition of power, maximizing work performed per unit of time, by incorporating more muscles, you increase the amount of work done.  Simply, power exercises force you to do more work than regular exercises, thereby yielding more energy used, or more calories burned.  You may be asking how this helps bypass the knee pain.  Power exercises incorporate your whole body, which all stems from the hips.  The kettlebell exercises use minimal knee bending!

 

Here are the top 4 Kettlebell exercises (for beginners) .


1. The Kettlebell swing: all Kettlebell exercises are based off of the swing.  A Whole body ensemble!
Click Picture to see video 

Click picture to see exercise! start at 1min 40 seconds

2. The Kettlebell swinging high pull: a very effective exercise with the base principles from the swing, but have a stronger focus on your back and posterior deltoids as well.
Click Picture to see video  

Click picture for the high pull. Start video at 5mins 16 seconds

3. The Kettlebell clean:use a challenging bell! Remember you should not be able to bicep curl as much weight as you can perform with the clean.
Click Picture to see video 

Click picture to see the clean

4.  The Kettlebell snatch:the most advanced of the three others named.  The snatch is based off of the high pull with a smooth vertical transition.
Click Picture to see video  

Click to see the Kettlebell snatch

 

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

Suggested articles:
* Knee pain solution 
* Weight loss Top 5 don’ts
Suggested Video:
*Kettlebells Vs. Dumbells

 

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

Knee pain solution

Kettlebells have become a very  popular training style in the past 5-10years, in the USA. The Kettlebells, unlike many other popular fads, are here to stay. Besides being one of the most effective ways of training, whether to lose weight or for athletic performance, they can also be used for people with bad knees who have trouble squatting, lunging or pretty much doing any exercise for their lower body. If you have bad knees and  are in too much pain to do lower body exercises, it is very hard to accomplish your fitness goals. The article written by Dr. Ben Fung goes into more detail anatomically on how the kettlebells can help people with knee pain, specifically. I will elaborate and share some more examples in the upcoming article on effective kettlebell exercises for people with knee pain and looking to lose weight.  click the picture to read his article “Kettlebells for knee pain”.

Click picture to read article

 

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

Suggested articles:
*  6 ways, weight loss plateau
*  5 Don’ts

Suggested Video:
*Kettlebell Basics

 

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

Part 2 progression of training

Last week I mentioned that an individual’s advancement in the progressions depends on his or her specific goals and capacity to complete them.  The next two phases, maximum strength and power, consist of advanced movements and total body awareness.  No matter what sport you compete in, or goal set. The next two stages are essential.  In the same respect, many of the exercises from these phases are thrown about the gym with no regard to the risk of injury. 

 

Phase 3: Maximum Strength.  This refers to the highest force produced within the muscles to create a maximum contraction.  More simply stated, it’s the most amount of weight that can be lifted in a given exercise.  An effect of maximum strength training is a synchronization of muscle fiber firing during a contraction.  To give you a picture, lets dive into the muscle.  Strings of muscle fibers run along the inside of the muscle and act as small rubber bands.  If more of these muscle fibers pull at once, the muscle contraction as a whole will be stronger.  Another effect of maximum strength training is an increase in contractile force.  Muscles must adapt to the load placed upon them.  Consistently lifting heavy weights will enable the muscle fibers to contract with more force.  One misconception about strengthening is that you must push until fatigue for the best result.  When an individual pushes to exhaustion they have strayed away from the goal in mind, PURE STRENGTH.  One hundred pushups is an example of muscle endurance and will allow you to make that movement repeatedly.  If you are strengthening, the aim is to bench press as much weight as possible only once. These are different modes of exercise and challenge different energy systems. Therefore, one does not equal the other.

“Because strength is a crucial athletic ability, it always has to be trained with the other abilities.”(periodization training for sports) This phase is a main focus during pre-season in athletics and can last for 3 to 9 weeks. During the competitive season strength training is woven into the week to assure that the athletes will lose as little strength as possible.  Exercises are high intensity and low volume with rest intervals between 2 and 5 minutes for the muscles to fully recover between sets.  The movements are slow and controlled to create a large amount of tension in the fibers.  Eccentric and tempo training can be utilized to increase the contractile force in the muscle fibers.  Pay special attention to range of motion and technique due to the elevated risk of injury.  Make sure you are breathing properly so there is no loss in power.

 

Phase 4: Power. Work divided by time.  How quickly can you synchronize your muscles to lift large amounts of weight?  This is why body awareness is important from the day we start.  Exercises such as the power clean, clean and jerk, and power snatch require more than just pure strength, they require extreme coordination.  The advanced movements performed in the barbell power clean, for example, replicate multiple actions from other exercises.  It includes the deadlift, shrug, calf raise, high pull, and front squat to be completed consecutively in an explosive motion.  Easy?  Olympic weightlifters do this exercise lifting hundreds of pounds!  The muscles, again, need to be perfectly synchronized and must know the appropriate time to contract and relax.

            This is usually the last phase before transferring to sport specific plyometrics, sprints, agility, hand-eye coordination, etc.  The heavy weights that you are lifting very quickly with a jumping motion (power clean), is reduced to weights slightly more than your body weight.  Now we have the ability to move quicker with more power and strength to be utilized in competition.  There is still plenty of training to be done, but our progression of resistance has elevated our physical potential to be the absolute best we can possibly be.

 

Want the specifics? Contact me!

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

Suggested articles:
*3 reasons for your weight gain
*Body fat lifestyle change
Suggested video:
*K-bell Vs.  D-bell

 

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

Progression of training

Typically, the trainer breaks down a resistance training program for athletes into phases, also known as progressions.  The progression that the athlete advances to depends on your specific goals and capacity to achieve them.  Of course, there are many other factors that are considered, but the results achieved through resistive exercises are due to the regiment put in place by good trainers.  This may also be utilized by healthy, active individuals looking to advance their workout.

 

Phase 1:  Anatomical Adaption.  Do you remember that feeling the first few times you ever lifted weights in the gym?  You felt stronger and probably thought you looked better in the mirror. It’s okay, we all did it.  This is due to the motor unit activation and muscle recruitment made within the body.  In other words, your nervous system woke up due to the new stresses placed upon it and told your muscles, “Hey! We need you!” Unfortunately, your body shape did not change and your muscles had not grown yet, but strength was definitely gained.

This phase usually lasts about 2 weeks, give or take, depending on the individual.  Concentrate on controlled movements and feeling the exercises “within the muscles”.  Do not worry about the amount of weight being lifted.  It is important to know where your limbs are in accordance to your body as well.  Even though it may seem you are making progress, the correct neuromuscular connections need to be made.  Improper technique can lead to underdeveloped movements, and in turn cause injury in the long term. Some anatomical adaption exercises include machine bench press, lat pull-down, leg press, and leg curl.

 

Phase 2:  Hypertrophy.  This phase is most commonly seen in the gym even though the name may be unfamiliar.  If your goal is to be “sculpted”, then this is where you keep your training.  This is not the main function of this stage for athletes though.  In relation to sports, hypertrophy refers to the growth of muscle fibers to build the capacity for later phases.  A base is established to prime the muscles to move into maximum strength,  muscle endurance, and/or maximum power.  This is why moderate loads are lifted until exhaustion and drop sets, super sets, and compound sets are utilized.

If you are moving forward in your progression, the hypertrophy phase can last 1 to 6 weeks depending on an individuals goals and experience.  It is usually tied in with

Hypertrophy: increase muscle size. Hyperplasia: increase number of muscle cells (Little evidence to support the concept of hyperplasia

anatomical adaption, but repetitions are lowered and resistance is increased.  Again, technique is very important and must receive special attention.  Advanced exercises will soon increase in intensity, which refers to the percentage of your one repetition maximum.  The pace of a single session does not replicate competition speeds at this point and rest periods are 60 to 90 seconds for muscle recovery.

 

Next week will cover the maximum strength and power phases.  Questions? Contact me!

 

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

 

Suggested Articles:
7 Myths
* Improve your training program

Suggested video:
*  15minute challenge 

 

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

Success is inevitable….

The little secret to fitness success was focused on introducing realistic lifestyle changes.  Fitness goals are not meant to be a sprint; they are a marathon.  If someone tells you that accomplishing your goal will be easy, you will pay for it in the long run.  I went onto further explain that your first month will be the toughest.  However, your body will adapt and mentally, you will seek out the challenge, and maybe even look forward to it, a little.  Now, nothing disappoints me more, than someone who  after putting in so much time and effort reverts back to their old habits.  That person’s goal is my goal.  They are a reflection of me.  Not only was their money spent and our time put forth, but the energy, the pain, the sweat, the tears (yep, sometimes), all gone!

This is where rest and relaxation is essential.  When you put a consistent amount of stress on the system (an extreme), the first time you fall off, miss a day, eat something you’re not supposed to, get sick etc., that healthy habit and lifestyle change will be lost.  The reason it’s lost is that it was never a lifestyle change.  You were adding an extreme change to the body that it will tolerate for a short period of time.  Think back to all of the diets and fitness programs you were a part of.  Most likely, you stayed disciplined for a week, a month, maybe six months, or even a year, but at some point, you lost it.  This is why it is so important to take small steps to achieving your fitness goal and actually making it a long-term lifestyle change instead of a short term lifestyle change.  Here is a great tool for success

1.  Have a day to refresh.

Training: have at least one day, where you are actively recovering, stretching, foam rolling, in a Jacuzzi, and the like.   Then, make another day for yourself when you aren’t even thinking of training, meaning you are just enjoying regular daily activities.

Nutrition:  As I’ve said before, you have to create the habit.  The first month may need to be disciplined (depending on the goal) but after that, add a day where you enjoy a few meals, but make sure it is organized.  Have three specific meals throughout the week which are your cheats. 

2.  Keep it fresh!

Training: Nothing will force you to burn out quicker than doing the same workout over and over again!  Not only will you be bored, but you’ll also have hit a plateau.  Change things around.  Maybe not every week, but at least once a month.  Challenge your body in different ways.

Nutrition: If you are eating the same foods every day and are only following a “diet”, you will burn out.  Follow a concept which is adjusted to your needs, not a diet.  This way, you are getting variety in your meals.  If you’re only eating chicken and brown rice every day, no wonder you gave up.  Don’t get bored; keep it fresh!   Have plenty of choices!

3.  Change your mindset.

 

 Training and Nutrition: Referring back to a lifestyle change, think of it as normal instead of a training regimen.  Life throws curve balls, and our schedules and situations change.  Don’t think of working out or eating right as a luxury (it’s not); think of it as a necessity (because it is!).  When your schedule, environment, or situation changes, whether for a short period of time or for good, you can adapt with it.   For example, if you work out for an hour five days a week and your schedule changes to the point that you can no longer work out five days a week, don’t use the excuse “it’s all or nothing!”  Adapt with your new schedule.  Remember! we’re making lifestyle changes which are a  mind set, not strict regimen changes.

 When you set your self up to succeed, success is inevitable! 

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

Suggested articles:
* Little secret to success
* Eat with purpose
Suggested video:
* Effective training for you

 

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

4 Effective Training Principles

Are you effectively training?

There are various group fitness classes and personal training programs available out there. With all the different choices how can a person know if what they are doing is effective? Many follow the protocol “no pain no gain”, there is some validity there. Others believe if they are sweating they must be having a great workout, not necessarily true. Here are four principles which should always be in mind

 

The Principle of Overload: Body must be challenged!

The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve your fitness, strength or endurance, you need to increase the workload accordingly. A muscle must be under unusual stress to become stronger.  What does this mean to you? If you go into the gym, do the same weight and workout every week; Chest and Triceps Monday, Cardio Tuesday, a plateau is coming your way!

 

The Principle of Progression: Advancing through overload without injury or setback.

The principle of progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury.  Referring back to the principle of overload, though it is important to stress the muscle, it is important to understand your limitations so that you can “progressively” improve.  Meaning: Whatever your goal is you have to crawl before you can run.

 

The Principle of Adaptation

Adaptation refers to the body’s ability to adjust to increase or decreased physical demands. It is also one way we learn to coordinate muscle movement and develop sports-specific skills. Repeatedly practicing a skill or activity makes it second-nature and easier to perform. Adaptation explains why initially you are often sore after starting a new training routine, but after doing the same program for a few weeks you have little, if any, muscle soreness. Meaning: the human body is meant for survival, the body will adapt and it will get easier,

 

The Principle of Specificity

The Principle of Specificity indicates that, to become better at a particular exercise or skill, you must perform that exercise or skill. A person looking to lose weight should focus on decreasing body fat, a person looking to increase muscle tone should focus on muscle toning. While it’s helpful to have a good base in fitness, to accomplish your goal you must focus on your goal.

The 4 principles always collide. Principle of overload must be combined with progression. The Principle of adaption must be monitored, if your body has adapted then you are no longer challenging your body which means the principle of overload is no longer being stressed. Principle of specificity keeps you focused. Always refer back and make sure the program you are beginning or have been following has all 4 principles in mind weekly.

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

Suggested articles: 
The fitness secret
* Get rid of these 4 

Suggested video:
* Testimonial Jake 

 

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

Body Fat, The 6 How

The “what” of body fat… spot training is ineffective because our body does not burn fat in areas which we focus on but burns fat as a whole! That is a constant for each person! The variable that needs to be identified is the most effective fat burning program for the individual. Whether you need to lose 15% body fat or 3%body fat the task may be just as challenging without the proper program. The following are strategies you can add to your program for maximum results!

1. Large muscle Compound movements: keep your workouts focused on your large muscle groups (Legs, Back and Chest). The larger and the more muscles you work in one exercise the more effective the fat burning will be. Example, squat with a dumbbell press= 🙂 Good! A single leg extension= 🙁 bad! Legs are your largest muscle group so complete exercises such as the squat which incorporates the whole lower body and add a press to add on a few extra muscles from the upper body. Leg extensions, though they are a leg exercise, isolates to a specific leg muscle (the quadriceps). When looking to burn fat don’t isolate to specific muscle groups, isolating will be done later in your progression. Make your workouts as efficient as possible!

2. Take shorter breaks: Keep your heart rate up, the whole workout! Instead of waiting in between exercises, do cardio. Do 10-15 reps of squatted high pulls- press, then do mt.climbers or take a short 30secs jog/speed walk.

3. Increase fluid intake: People often worry about carbs, fats and proteins, the macronutrients. They forget about micronutrients, vitamins and minerals and water in the body. If you are not drinking enough water, the body’s most basic functions are unable to work as efficiently as possible. Increase your metabolism by increasing water intake! Past article to read more

4. Interval Training: Don’t waste hours on a cardio machine! Interval training is a great supplement to your workout to help you decrease body fat. Find your 50% Maximum heart rate, this could range from walking to a fast jog. Then find your 80%maximum heart rate, this usually ranges from speed walk to almost a full sprint. Now for 10minutes stay at your 50% for 45 seconds then 80% for 15 seconds. By the time you get to the 10minute mark you should feel like that’s all the cardio you need 🙂 . Keep in mind, take 5 minutes before and after the 10minutes to warm up and cool down! Always allow your heart rate to steadily decrease, not go from one extreme to another.

5. Decrease Sugar Intake: Calculate the amount of added sugar you have in a day and try to cut it in half! When you live a sedentary lifestyle added sugar should not be in your diet or at least limited. For more detail take a look at the past article on sugar.

6. Sprints, plyometric, power exercises- These are advanced techniques! Once the fundamentals are out of the way and you have a base you can begin to add them into your program. They are very effective because they force the whole body to engage and to generate enough force to complete the exercise properly.

Burn Fat not Muscle

Weight loss (the scale) can vary, it is never a given where the weight is being deducted from.  When you focus on body fat, you are more inclined to appreciate what you look like, how you feel and how you move!

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

 

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