How Much Does Hydration Really Affect Muscle Strength?

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Hydration and Muscle Strength, Does It Really Matter?

lean_muscle_tissue

Whether you are strength training, looking to lose weight, or going for athletic performance your hydration levels will dictate how well you do. Your muscles are comprised of 70-75% water. Just a 3% dehydration of a muscle can lead to a 10% decrease in muscle strength and performance. Imagine if your water levels in your muscle were only 60-65%? Your performance could drop by 30-40%! So next time you’re about to workout ask yourself did you have enough water? Check back next time for the recommended amount!

 

Written By: Robert Jost

Fitness Specialist

ACE-cpt, NSCA-cpt

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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 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…

 

Beware! Some Fitness Facts Could Be Myths!

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Top 5 Exercise Myths Everyone Should Know About!

 

 Training Aspects Resolves fitness myths

Exercise Myth #1 -You burn more fat exercising at a lower intensity

This is a tricky one because science technically says this is true. Lower intensity or “steady state” exercise does primarily use fat stores for energy, whereas high intensity exercise primarily uses carbohydrate stores for energy. Then how can this be a myth?

Personal Trainer Tip to Burn Body Fat

 In order to burn a pound of fat you need to burn 3,500 calories. High intensity exercise is still the king of burning calories. Not only will a ½ hour, high intensity workout burn more calories than an hour, low intensity workout, it will also boost your calorie burn for up to 24 hours after you are finished the workout!

Exercise Myth #2 – Crunches will reduce your waistline

 Again this myth comes back to overall calorie burn. Crunches only target one small muscle group. It is a low intensity exercise and will not burn many calories. In order to reduce your waistline and burn off that belly fat you need to engage in high intensity exercises.

Personal Trainer High Intensity Exercise Tip

Jump squats, squat to press, burpees, kettlebell swings and kettlebell snatches. These moves still utilize core stabilization and greatly increase your overall calorie burn to help slim your waistline!

Exercise Myth #3 – Exercising 7 days a week is the only way to get results  

This one couldn’t be further from the truth. You may see some results in the first week or two, but then you’ll burn out quickly. Rest is just as important as exercise. If you’re not allowing your body the proper rest, it won’t be able to recover and grow stronger for the next workout. You will always feel fatigued and beaten down, which is the exact opposite of how exercise should make you feel.

Remember: there is no perfect number of workouts, it varies for each individual.

Personal Trainer Weekly Exercise Tip

 Beginners can start with moderate exercise at least 2-3 times a week. Intermediate exercisers can workout 3-4 times a week. Advanced athletes can workout up to 6 times weekly, but they will still need at least one rest day.

Exercise Myth #4 – If your goal is to lose weight, stay away from lifting weights

This is a terrible myth that must be corrected once and for all. Resistance training is an essential part of any successful fitness plan. Resistance training will help you lose weight, gain strength, and improve overall fitness.

Personal Trainer Weight Training Tip 

Resistance training not only increases lean muscle mass, it also helps promote fat burning. The more lean muscle you have the more calories and fat you naturally burn doing nothing! Add exercise to all that lean muscle and you have a fantastic fat burning machine!

Exercise Myth #5 – You will continuously see the same results for months on end

We all wish this one was true but unfortunately the body doesn’t work that way. The principle of diminishing returns does not allow for this to occur. Your body only has so much fat it is willing to lose, it needs a certain amount of fat to function correctly and keep you healthy. This is why it becomes much more difficult to lose weight as your body fat decreases.

Personal Trainer Tip to Overcome Stagnant Results

Change up your workouts. Sometimes the reason for your lack of results is a stagnant exercise routine. If you have never tried kettlebell training or battle rope training,  then give it try. These exercises are high intensity and could kick your results into the next gear!

Don’t fall for all the myths, stories and lies out there, do your own research and find the facts!

Training Aspects Get Results

Written By: Robert Jost

Personal Trainer

NSCA-cpt, ACE-cpt

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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 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…

 

The Squat: Are You Squatting Correctly?

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Should Everyone Be Squatting Exactly The Same?

 

The squat is a very popular exercise among personal trainers. Whether you do a bodyweight squat or a burpee, squat form is involved. The squat is a very effective exercise but if form is incorrect, it may lead to various lingering injuries. Each person is unique, therefore, anatomy may play a role in the correct form. We are going to break down the basic anatomy of the hip joint,  guidelines to follow when squatting, and the reasons why squat form may vary by individual.

Basic Anatomy of the Hip Joint

The hip joint is a ball and socket joint. This type of joint allows for fully rotational movements throughout all planes of motion. The top of the femur bone, called the femoral head, inserts into the acetabulum (hip socket) of the pelvis. The joint is then held together by the labrum and surrounding muscles. This creates the movement friendly ball and socket joint.

Guidelines to Follow When Squatting

There are still a few guidelines to always follow when performing a squat properly.

Hips/Butt Back – Your hips and butt should be moving back as you progress through the squat. This engages and increases the activation of the glutes and hamstrings.

Weight in Heels/ Toes Up – This prevents your body from leaning too far forward and decreases the pressure in your knees reducing the risk of injury.

Chest Up/Abs Tight – This promotes an erect, neutral spine and improves core stability and good posture when squatting.

Why Everyone’s Squat Will be Slightly Different

Although each person has the same bones, their structure and placement in the joint can vary greatly. Bones may have longer and bigger femoral heads (check picture below), the angle of the femoral head can vary, and their acetabulum (hip socket) may point downwards instead of straight out. Taking bone variability into consideration, squat formation may vary. Some people will feel more comfortable with a wide stance, while others will do better with a narrow stance squat. This is where a knowledgeable and experienced personal trainer can help. Don’t fear the squat! Adapt the squat to your body and you will see great results this year!

Written By: Robert Jost

Personal Trainer and Fitness Specialist

NSCA- cpt, ACE-cpt

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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 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…

 

Cherry Hill Personal Trainer Explains Is Muscle Soreness Always Beneficial?

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Does Extreme Muscle Soreness Always Equal a

Great Workout?

Personal training means you should be Sore!

Kidding! Muscle soreness is not the point of reference for if you had a good workout or not.  Muscle soreness and stiffness following a tough workout is common and sometimes inevitable. If the soreness becomes debilitating to the point where you can’t move or walk the next 3 days, you most likely over did it. The goal is not to be as sore as possible after a work out. When it comes to soreness and exercise, in general, more is not always better.

What Is Muscle Soreness?

Muscle soreness is caused by placing progressive overload on the muscles. This overload leads to microscopic tears in the muscle fibers. They then swell up as part of the rebuilding process. Muscle soreness often occurs a day or two after training. This is referred to as DOMS (delayed onset muscle soreness). This is very common in unconditioned individuals exercising for the first time. It shouldn’t be a constant occurrence though, after you become more accustomed to exercise the soreness should taper down.

Why Training To Be Sore Is Ineffective

The soreness felt after exercise can make you feel a sense of accomplishment. If you are constantly sore, you should be getting results, right? Not necessarily. If you are training for soreness all the time you most likely will miss workouts because of the soreness. You might try to fight through the pain but your workouts won’t be as effective. Your performance will suffer and even worse you could get injured, setting you back a few months. Exercise should make daily living easier, not harder. If you’re so sore you can’t walk for 3 days then it defeats the purpose of becoming more fit.

How To Avoid Soreness and Still See Great Results!

Intense muscle soreness usually occurs in the early phase of working out. First two to four weeks. a good workout program or personal trainer, will be able to key in on the proper progressions needed to have you succeed. One suggestion, instead of focusing on one or two muscle groups each day, switch to full body workouts with a day of rest in between each one. Full body workouts spread the workload over the whole body. This limits overworking specific muscles and the amount of soreness you will feel. Exercise for performance, not soreness. The goal of most exercise programs should be progressive overload. Working towards improving performance and strength with each workout. If you’re constantly sore you won’t be at your strongest and performance will suffer.If your performance suffers your overall goals will suffer as well.

Make exercising a habit not a fad. New years resolutions are right around the corner (2 days) this year make your goals stick by making training a valuable priority which you enjoy not a chore.

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

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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 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…

 

Personal Trainer Discusses Foam Rolling! What It Is, Its Benefits, and How to Use It?

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Personal Trainer Discusses Foam Rolling!

What It Is, Its Benefits, and How to Use It?

foam rollers

Foam Rolling has been gaining popularity in the fitness community as well as the general public.  This is for a good reason.  Foam rolling can provide many great benefits for the body.  The benefits vary from increases in range of motion to reductions in muscle soreness.  Today we will discuss what foam rolling is, the benefits of rolling, and how to use a roller efficiently.

What Is Foam Rolling?

Foam rolling is a self-myofascial release (SMR) stretching technique.  Essentially, a self-massage.  This is a very simple, yet effective stretching technique.  This method is used to release muscle tightness or trigger points.  By applying pressure to the trigger points (very tight areas) via the foam roller, you can release the knots that have built up in your muscles over time.  Releasing these knots and tightness can improve many aspects of your exercise routine and sports performance.

Benefits of Foam Rolling!

Foam rolling can provide a host of benefits to your body and performance.

¸ Correction of muscle imbalances

¸ Muscle relaxation

¸ Improved joint range of motion

¸ Reduced soreness and improved muscle tissue recovery

¸ Improved neuromuscular efficiency

¸ Reduction in trigger point sensitivity and pain

¸ Decreased neuromuscular hypertonicity (muscle tension)

¸ Promotes optimal length-tension relationships in the muscles

How To Use a Foam Roller?

If you have never seen or used a foam roller before, getting started can be tricky.  Once you get started, though, it is a simple piece of equipment to use.  The most common way of foam rolling is by placing the roller on the ground and laying the tight muscles overtop of the roller.  You roll back and forth over the muscle feeling for trigger points.  You want to focus on the trigger points by continuously rolling over these points.  You want to spend at least 30 to 90 seconds on each muscle.  The best times to use a foam roller is before static or dynamic stretching to warm the muscles and improve flexibility.  Also, it can be done as a cool down post-workout.  This can reduce muscle soreness in the following days.

Common Foam Rolling Techniques!

back rollerMid to Upper Back

low back roller-2Lower Back

it rollerIT (Illiotibial) Band

hamstring roller

Hamstrings
calf roller-1Calves
quad rollerQuadriceps

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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 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…

 

Personal Trainer Quick Tip: The Importance of Post-Workout Nutrient Timing

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Personal Trainer Quick Tip

Importance of Post-Workout Nutrient Timing!

nutrient timing

Last week we discussed the importance of what to consume post workout. The results showed a high glycemic carbohydrate, like sugar, and whey protein combined in a shake spiked insulin and increased protein synthesis, best.  But when should you have the drink? The timing is just as important as what you’re consuming. A study was conducted with two groups. One group had the carb/protein drink 3 hours after exercise and the other group immediately after exercise. The results were astounding. The group who consumed the drink immediately after exercise had three times the protein synthesis as the other group! Also, net protein balance (protein synthesis minus protein breakdown) stayed positive in the immediate group and actually went negative in the 3 hour group! Basically the 3 hour group wasn’t building new lean muscle, whereas the immediate group saw increases in lean muscle.

Now don’t freak out if you can’t get your post workout shake in immediately. The general rule is within 45 minutes and you’ll be fine. You will still see all the benefits shown above!

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

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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 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…

 

Cherry Hill Personal Trainer Discusses Setting Realistic Fitness Goals

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Cherry Hill Personal Trainer Discusses Setting Realistic Fitness Goals!

setgoals

We all have goals. Whether we want to lose weight, gain muscle, increase sports performance, or maybe just increase the quality of our daily living. These are all great goals to have but without proper planning and thinking realistically they may never be accomplished. We need to start making “SMART” goals. “SMART” is an acronym for the five measures of a great goal. These are specific, measurable, attainable, realistic, and timed.

Specific 

Make the goal clear cut and to the point. Saying you want to just lose weight is too vague and most likely will never be accomplished. A better approach to this goal would be to be specific in the exact amount of weight you would like to lose and set a date when you will begin this goal.

Measurable

Always measure your progress. If you are not consistently measuring your weight, body fat, body girth measurements and strength then how will you ever know if you are progressing and getting closer to you goal. If you are unsure of how to measure body fat/body girth measurements or want a professional to handle it a personal trainer can be a great investment!

Attainable

Asking yourself if this goal is actually attainable is very important. If you say you want to lose 20 pounds in a month that’s an unrealistic expectation. and you will most likely get discouraged and quit when you don’t meet that goal. Instead aim for a more attainable number like 1 to 2 pounds a week. Hitting these numbers consistently over the long term can add up and keep your mindset positive to keep striving for more!

Realistic

Realistic goals are similar to attainable ones. You need to ask yourself if the goals you set are realistic for the time frame. Can you actually lose 10 pounds this month or is your schedule going to be too busy for that. Sometimes you need to scale your goals back. Maybe you only aim to lose 5 pounds this month. Then strive for 8-10 the following month because you know you will have more time and it will be more realistic.

Timed

Setting a time frame for your goals could be the most important part to goal setting. If there is no time frame on your goal, there is no sense of urgency and you will continually put it off. Setting a specific time to have your goal accomplished will keep you on track and constantly pushing yourself to meet that deadline.

Goal setting is a process and takes some practice to set realistic and attainable goals. Just stick to the SMART system and you should be on your way to setting and accomplishing all your goals and more!

 

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

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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 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…

 

Cherry Hill Personal Trainer Asks “Are Carbs Equally as Important as Protein?”

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Personal Trainer Quick Tip

Are Carbohydrates Equally as Important as Protein?

carbsvprotein

Yes! Especially post workout. Consuming high glycemic carbohydrates, like sugar, in combination with protein immediately after exercise can greatly enhance the proteins effectiveness. A study has shown that the combination of a protein/carbohydrate drink post workout was 38% more effective in stimulating protein synthesis (amount of protein absorbed) than a protein only drink. This occurs because the high glycemic carbohydrates spike insulin levels, insulin is one of the most important regulators of protein synthesis. An increase in protein synthesis leads to an increase in lean muscle tissue.

Not only does post workout carbs enhance the effectiveness of the protein it also reduces cortisol levels. Cortisol is a catabolic hormone in the body that breaks down protein and muscle tissue. Again it’s because of the spike of insulin from the carbohydrates that will prevent protein degradation (muscle breakdown) from occurring.

Carbs get a bad rep from the media but carbohydrates are an essential part of the lean muscle building process. So next time you are thinking about what to have post workout a whey protein and high glycemic carb, like sugar, is the perfect combination to spike insulin and optimize protein synthesis!

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

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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 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…

 

Personal Trainer Discusses Common Sports Injuries and How You Can Prevent Them

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Common Sport Injuries and How to Prevent Them!

 Knee Pain

Injuries during sports and exercise are inevitable, but being proactive you can help limit the wear and tear that leads to the injuries. Today, we will talk about three of the most common sports and exercise injuries and what you can do to limit your chances of being one of the many inured.

Common Sports Injury #1

Shoulder Impingement – Common in sports like softball/baseball, volleyball, swimming, tennis, and weight training. Impingement can occur when the shoulder joint is continually stressed in an overhead position, usually because of weak rotator cuff muscles.

Personal Trainer Injury Prevention Tip #1

Shoulder Impingement – Properly warming up the shoulder joint before exercise is a must. This will increase blood flow to the rotator cuff muscles and increase synovial fluid in the joint helping to prevent impingement and other shoulder injuries. Another way to prevent impingement is to strengthen the rotator cuff muscles. This will allow for the muscles and joint to withstand a higher load reducing the risk of injury. Rotator Cuff Exercises: Internal rotation, external rotation, shoulder abduction, and shoulder extension.

Common Sports Injury #2

Lower Back Strain – Lower back strains are very common among weight lifters, martial artists, golfers, and tennis players. Lower back injuries usually occur from twisting awkwardly or lifting something heavy, usually with improper form. Also, injuries can occur when the back muscles are very weak or tight.

Personal Trainer Injury Prevention Tip #2 

Lower Back Strain – Properly warming up the back muscles and proper form when lifting heavy objects are two musts to back strain prevention. A personal trainer could be a great idea to teach and ensure proper training techniques. If muscles of the lower back are weak, quadroplex and variations of plank are a good place to start for strengthening them. If tightness in the back is the problem, foam rolling and stretching dynamically before and statically after exercise can provide great relief and prevent future injuries.  

Common Sports Injury #3

Runner’s Knee – Common not only with runners but also all running related sports. This injury occurs when the knee bone becomes misaligned in its groove and begins to wear down the cartilage in the knee (usually on the sides and back of knee). Can be caused by weak or tight quadriceps muscles.

Personal Trainer Injury Prevention Tip #3

Runner’s Knee – Two great ways to prevent runner’s knee is by strengthening and stretching/foam rolling the quadriceps muscle. Some quad strengthening exercises include: squats, lunges, and split squats. Stretching and foam rolling the quadriceps regularly can allows greater range of motion and helps rehab the long term wear and tear of  running. Another way of limiting the extra wear and tear, is changing your cardio training from running to the elliptical, bike or even high intensity interval training. High intensity interval training can be combined with resistance training, a few examples can be, battle ropes, kettle bells, bosu ball, TRX and body weight exercises!

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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 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…

 

Personal Trainer’s Top 5 Reasons to Start Using Battle Ropes Today!

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Top 5 Reasons to Start Using Battle Ropes Today!

battle ropes

Battle ropes are a hot topic these days in the training and personal training field. It’s not a fad, battle ropes are a very effective way of training. Here are the top 5 reasons you should consider adding battle ropes to your workout regimen.

 

Personal Trainer reason #1: 

Excess post-exercise oxygen consumption – Battle ropes are a form of high intensity interval training. With high intensity training comes an “afterburn” effect. After intense exercise your body consumes higher amounts of oxygen than normal. This leads to an increase in metabolism and burned calories!

Personal Trainer Reason #2:

Increase full body power and cardiovascular endurance – Battle ropes are great for increasing full body power as well as cardiovascular endurance. The quick powerful movements increase power and strength throughout the whole body. The intense intervals with shorter rest periods will increase cardiac output and endurance.

Personal Trainer Reason #3

They are low impact – Even though battle ropes can be very intense the impact on the joints are minimal if any at all! This is great for anyone with joints problems that wants to increase their intensity without putting extra wear and tear on their joints.

Personal Trainer Reason #4

Can benefit sport specific athletes – Many of the battle rope exercises can be translated into sport specific movements to increase performance. Some athletes that can benefit from battle rope training are hockey players, football players, and MMA fighters.

Personal Trainer Reason #5

You need a change up in your workout – If you dread going to the gym, using the same old weights and machines then battle ropes could be the perfect change up you’re looking for. Not only are they very fun to use but are also a great way to blow off some steam after a tough day at work!

If you are looking to try out battle ropes you can purchase them at most sporting good stores, they can get a bit pricey though. Another option is to check out a local training studio that specializes in battle rope training and have a professional show you the ropes!

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

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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 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…