NOT all “cardio” exercises are equal. Contrary to popular belief, some forms of cardio are superior to other forms. Cardio exercises like Swimming, Burpees, Rowing, kickboxing, Skipping amd Sprinting are Superior to Jogging, Stairstepper, Ellipticals and Stationary Biking.the First set are superior because you use multiple muscle group in the activiy. The more muscle group you use, the more calories you burn. They are also very taxing on the cardiovascular system and thus produces a “fatburning” effect for hours after. They are also better because you also build muscle and muscle is more thermogenic than fat. The more muscle you build, the more fat you burn, hence why weight lifting is SUPERIOR to Cardio. You shoukd spend more time lifting weights than doing cardiovascular activities.The second set of exercises are less intense and uses only half of your body or very few muscle groups. Can you get the desired results from the ABSOLUTELY if you do them long enough, IF you are in a calorie DEFICIT and if you are CONSISTENT with your workouts. You may also get results IF you are eating the right foods.In summary, NOT all cardio is equal. There’s also no such thing as “The best” cardio. The best cardio is the one YOU can consistently do and the one YOU love. You are more likely to adhere to exercise if you enjoy it and and can consistently incorporate it into your lifestyle.#weightlosssurgery #lifestyle #getslim #fit #energypro #foodblogger #weightlossbeforeandafter #dukandiet #extremeweightloss #energydiet #weightlossstory #prilaga #transformation #motivation #work #weightloss

There ɑre two kinds of speed. 1. cover ɑ short distɑnce quickly[sprinting] or 2. covering ɑ long distɑnce quickly over ɑ longer period of time [endurɑnce speed]. Both forms ɑre trɑined similɑrly

Speed= is Form[running mechɑnics]+power+endurɑnce.. If you ɑre lɑcking in ɑny of these three requirements, your speed will be subpɑr.

to run 4.5 or lower, you need to trɑin stɑrts, stɑrts ɑnd stɑrts so 10, 20, 30, 40,50, 60 ɑnd even 70 metre runs

Running drills need to be done [3] times ɑ week ɑnd ɑnytime before prɑctise ɑs pɑrt of your wɑrm up. When doing drills, prɑcrise proper mechɑnics ɑnd do the drills with ɑ purpose. Drills not only teɑch you proper running form, they ɑlso get this; strengthen the hip flexors, glutes, ɑnkles, cɑlves ɑnd quɑds; ɑll necessɑry for speed ɑnd endurɑnce running.

Strength ɑnd strength endurɑnce is ɑ mɑjor component of sprinting. In order for you to be ɑ good to greɑt sprinter/runner you must be ɑble to squɑt ɑt leɑst [2] times your body.weight. squɑtting [3] times meɑns you ɑre elite. Exercises such ɑs Squɑts, Lunges, Sled Push, Deɑdlifts, Hip Thrusters should be done no less thɑn twice [2] ɑ week.

Olympic lifts too ɑre ɑ sprinter’s ɑnd runner’s best friend. Becɑuse of their complexity ɑnd oxygen requirements, they get you in greɑt shɑpe in ɑ short period of time. Olympic lifts ɑlso enhɑnces your fɑst twitch muscles becɑuse you MUST MOVE weight fɑst through ɑ given spɑce. They teɑch your CNS to EXPLODE quickly.

ɑn ɑthlete looking to run fɑster MUST ɑnd I sɑy MUST do ɑnd incorporɑte plyometrics into their regimen. Plyometrics ɑre bounding exercises with or wothout resistɑnce thɑt teɑches your muscles to legthen ɑnd explode quickly. Eg continuously bounding over 10 hurdles with minimɑl contɑct with the ground. Plyometrics teɑches your body to reɑct ɑnd explode in ɑ smɑller window. ɑn ɑthlete benefit from plyos ɑfter developing good strength through strength trɑining.

Mobility plɑys ɑ mɑjor role in sprinting, you will only go so fɑr if every muscle does not hɑve proper mobility. Tight muscles ɑre ɑn injury wɑiting to hɑppen ɑnd tight muscles will not mɑke you run further ɑnd fɑster. So dɑily stretching; stɑtic ɑnd dynɑmic should be done. If feɑsible ɑn ɑthlete should get ɑ mɑssɑge ɑt leɑst once ɑ week. Other ɑlternɑtives ɑre self myofɑciɑl releɑses.

Nutrition is ɑnother impɑctful vɑriɑble when it comes to speed ɑnd performɑnce. Eɑting properly will ensure thɑt ɑn ɑthlete hɑs the correct body mɑss for optimɑl performɑnce. Good nutrition will mɑke you leɑn powerful ɑnd strong. Poor nutrition will mɑke you lethɑrgic, slow ɑnd mɑybe cɑrry ɑdipose tissues.

There ɑre more components to speed ɑnd running, which I wont get into. Speed just like losing weight ɑ d getting fit is ɑ science thɑt you must understɑnd ɑnd prɑctice dɑily, weekly ɑnd monthly in order to reɑp the benefits. Become ɑ student of your interests ɑnd your goɑls will be thɑt much reɑchɑble.

#speed #running #runner plyometrics #athlete #food #nutrition

Your results are a direct correlation between your commitment, effort and time. The more committed you are, the more effort you put in the better the results.

Stop blaming your Personal Trainer for not seeing results ;why? The average session lasts 30-45 minutes most peopke see a trainer max 3 times a week. So, a week has 168 hours and your sessions last 3 hours on average. You are with yourself 165 hours the rest of the time. So the majority of your results will come from you doing additional work and watching your food intake. It is impossible to see noticeable results from 3 hours a week with a trainer.

A good Personal Trainer is supposed to guide you through proper exercises and progressions in your sessions. They are suppose to challenge your fitness level to help you reach your health and fitness goals. A trainer’s job is also to help prevent exercise injury, motivate clients and as one (1) of the many tools to help with your goal.

#personaltrainer #food #fitnessblog

IRON SHARPENS IRON

I don’t know about you, but I know I am definitely more motivated to go to the gym if i’m meeting a friend

A significant predictor of whether people are going to stay on an exercise program is if they have a friend (either an individual or group) who works out with them. Connecting with other like minded individuals is critical to success. No man is an island and no man stands alone. It takes a village to raise a child and that same “villiage” can help you with other goals.

We are social animals by our very nature, and if we promise someone we will meet them at the gym, we feel really guilty if we do not keep our promise. Research shows that having a partner or “exercise buddy” can be highly effective at ensuring we will actually work out, not just talk about it.

According to Dr. Robert Cialdini, a well-known social psychologist, who has written a great deal about “social influence” and decision-making. His studies show that 1) peer pressure is powerful, especially when the decisions we are making are complex or ambiguous, and 2) the closer we are to the person or group we are comparing ourselves to, the more likely we are to be influenced by them.

When you turn up the “accountability” knob, its a motivator for a lot more than losing a few pounds. Compared to mentorship, a more hierarchical relationship—a peer to peer relationship seems to be easier to organize, and it is a more effective tool for making progress towards a goal.

Accountability partnerships work when they are a collaboration between two colleagues who like and respect one another your partner is someone you trust, who will keep you honest and moving on a path you set for yourself. And setting up an accountability partnership is refreshingly simple:

1. Find someone you trust to be your accountability partner (a different personality from you is good, maybe better).
2. Talk to them about your goals.
3. Get specific with them about actions you will want to take to meet your goals as well as consequences/rewards for taking or not taking them.
4. Set up regular check-in times (this can be a text message, no need to meet every time).
5. Revisit goals and strategies every once in a while to make sure you are on track.

An accountability partner doesn’t have to be someone who does what you do, it helps but its not necessary. Your partner doesn’t have to be super “networked” in your industry or chasing the same goals, in your city or even time zone. Your partner just has to be COMMITTED to helping you SUCCEED.
At the end of the day, we are much more likely to take action if someone is taking note and tracking our success

#fit #fitness #health #fitblog #workout #hiit

(“ALL SWEAT IS =”)

WHY WOMEN SHOULD LIFT WEIGHTS

I hear it everyday from women embarking on a weightloss journey, “I don’t want to lift weights because I don’t want to get big and bulky!” Ladies, let me assure you that in order for that to happen you would have to try very, very hard – believe me! In order for female bodies to hypertrophy, or build ‘bulky’ muscle mass, you would have to significantly increase your caloric intake, live in the gym training religiously, and use supplementation. Don’t fear the female bodybuilder bulky look. Those women eat, train and supplement specifically so they can look like that, and they’ve been working towards that goal for years!

THE TRUTH IS, when you lift weights, your muscles are getting stronger, not necessarily bigger. Only if you inject your body with TESTOSTERONE and eat way more calories than your body burns will you actually get bigger. When you lift weights and eat a clean healthy diet, your muscles will get stronger and denser which will allow you to BURN FAT on top of your muscle.

As we all know, muscle burns fat! Strength training by lifting weights is the best way to build lean muscle mass to burn fat and get that ‘toned’ healthy look. Keep in mind, if you’re consistently picking up a light weight for 20+ repetitions you will build muscular endurance, but you will never actually build tight, dense and strong muscles. If you want to look toned, strong and healthy, then eventually you will have to increase the weight and pick up heavy weights to build strength.

40/30/30 Rule of Eating

DIET

DIET is the most misunderstood term when it comes to losing weight. Diet does not mean a reduction of calories. Your diet is a comprehensive guide as to the foods you eat day in day out, week after week, month after month etc etc. So, if you desire to lose weight an evaluation of one’s diet should be done.

In order to lose weight, one must replace high calorie, sugar and quick digesting carbohydrates for low calorie foods and slow digesting carbohydrates. Foods that are nutritious provides the macronutrients, minerals and vitamins you need to prevent sugar cravings, hunger pangs and they keep you fuller for longer.

So what is the 40/30/30 rule?, simply the average person should consume 40% Protein, 30% healthy Fats and 30% Slow digesting Carbohydrates. Protein, Fats and Carbs are called MACRONUTRIENTS. Following this rule allows the average person to eat a sensible portion at every meal. This rule does not apply always because a marathon runner needs more carbs for energy than an athlete say a sprinter. Likewise, a Bodybuilder or a competitive athlete needs about 60% more protein in their diet.

the 40/30/30 rule can be manipulated for weight loss, weight gain or muscle building. However, if you dont know what healthy fats are, clean sources of Protein and slow digesting Carbohydrates the rule will not work in your favor.

#staytuned #follow #personaltrainer

Hi, I am one of many personal trainers/ health enthusiasts in the world. But, before I dive into fitness here’s a little about me.

I was born in Kingstown Jamaican and lived there for the first eighteen years of my life. I graduated and moved to the Bahamas for five years. I then migrated to the United States to obtain a higher degree in Business Marketing from The University of South Alabama. I am currently a Manager at The Vitamin Shoppe.

Ever since I knew myself, I have always had a love and passion for fitness and sports. I played Soccer, Basketball, Baseball, Cricket, Table Tennis and ran track &field; I even did a little swimming. Not to toot my own horn, but whatever sport I decided to do I was good at it and soon excelled. As a result, I cannot relate to the struggles of being over weight or wanting to lose a few pounds. I conditioned myself at an early age to workout and eat proper nutritious food. I do eat junk here and there but in moderation.

I have been a personal trainer for 12 years and an NASM certified trainer for 4 years. I have always known how to eat properly and what’s goood nutrition.

With the inspiration of my beautiful wife “Allie” I have decided to start a Health and Nutrition blog to help people understand that Nutrition is not complicated. Losing weight is not hard and being fit is a lifelong journey that anyone at any age can accomplish.

WELCOME TO THE BEST YEARS OF YOUR LIFE!!

Craig Martin

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton