I have to admit that I don’t normally recommend supplements to my clients. It seems like the trend here in Los Angeles is to keep it natural. At least when it comes to food that is. Alas, one of my clients recently asked me about drinking a shake after his workout. The reason being, it takes him 45 minutes to an hour to get home from the gym after work and he’s starving.
{ 0 comments }
So as you can see we are starting to form a pattern here. Legs and shoulders, Chest and Tri’s and Back and Bi’s. This is a pretty simple way to hit all the muscle groups with a 3 day a week schedule. If you are just starting out in the gym or just getting back into training this is a great way to begin. For those individuals who don’t have the luxury of having a trainer or don’t have the knowledge to constantly update and tweek their workouts, sticking to a simple routine for a month at a time is usually a great way to slowly build your library of exercises. Using this website will be a great tool for you to keep updating and furthering your knowledge. Check out the next circuit training by clicking on this link… [click to continue…]
{ 0 comments }
So, we covered the warm up in the last work out, so I won’t take the time to repeat the specifics.
WARM UP:
STRETCHES
1. Hamstrings
2. Calves
3. Lower Back Twist
CORE
1. Crunch with hand on thighs
2. Crunch with twist
3. Bicycles
4. Toe Touches
5. Reverse Crunch
GLUTS
1. Floor Bridges
CARDIO- Same as first workout
CIRCUIT TRAINING #1
Remember we are picking weights that we can comfortably do 15 to 20 reps. If they are too easy, increase the weight and vise versa.
1. Cable Seated Rows- 1st do a warm up set of rows with very light weight and then go into your workout. While seated on the the cable row machine be sure to keep your legs slightly bent and keep you back nice and straight with a slight lean back. You want to draw the cable back on a 1 second count, hold for 2 and release on 4 second count.
2. Reverse Grip Pull Downs- Basically hands are in chin up position while doing pull downs. Again these are in a 4/2/1 count.
3. Lower Back Raises- Your gym should have a lower back raise machine. It will be the one where you hook your feet in, while you lean forward bending over. Then you raise up and hold for 2 seconds. Let me know if this one doesn’t make sense. You are going to do 20 of these.
4. Crunches- Normal crunches. Careful not to pull on the neck. Hold pause at top for 2 seconds then lower down.
REST 1 MINUTE AND REPEAT 1 TO 2 MORE TIMES…
[click to continue…]
{ 0 comments }
So James in New York has agreed to be my test subject. Currently James is around 280lbs and would like to drop about 50lbs for the summer. James hasn’t workout in some time, but is ready to make a commitment to do at least 3 days a week for the first few weeks to get himself on track. (James feel free to interject anything in these discussions about you) James’ past experiences in the gym mostly center around lifting heavy with the goal of building muscle and strength. Although this is a very common practice in the gym for a lot of guys, lifting heavy is not going to give James the results he’s looking for the summer.
So my plan to get James to trim down is to create a circuit training workout with very little rest between sets as well as a mandatory 30 minutes of cardio per day. He will also have to stretch before and after workouts to decrease his risk of injury. Today is day one so we will be taking it very slow and having James do very familiar workouts. As we move forward I will always be introducing new workouts to the sessions.
Let’s get started…
Day One Workout: WARM-UP
STRETCHES
1. Hamstring- from standing cross one leg in front of the other and hang over. 20 seconds each leg
2. Calves- from standing with hands pressing against the wall in front of you, lean forward, lunge forward with one leg and stretch back calve for 20 seconds. (Always making sure hips are square with wall and toes are pointing forward) **James if this isn’t making sense call me.
Wall Calve Stretch
3. Lower Back Twist- Laying on your back, bring one knee up and place foot on the floor next to knee of opposite leg. Let bent leg fall over straight leg and twist to stretch. Hold and switch. (Take your time. You’re probably pretty tight here)
CORE
We’re going to work for toward doing 100 crunches every warmup. 1 set of 20 for each exercise, but if that’s too much in the beginning, start with 10 to 15 of each.
1. Crunches with hands on thighs. Lay on back with knee up, feet on floor. Push hands from thighs to top of knee.
2. Crunch with twist. Same position, but reaching both hands together to outside of knee. (I’ll post a video soon to make more sense of these)
3. Bicycles. I think you probably know these.
4. Toe Touches. On back with feet as straight up to sky as you can handle. Reach for toes and repeat.
5. Reverse Crunches. Bend both knee and bring them to your chest. Engage abs so to bring knees to chin and lift butt off the floor (slightly).
httpv://www.youtube.com/watch?v=Wg_ygFlWKaU&eurl=http://openskyfitness.com/2009/01/james-its-day-one/&feature=player_embedded
[click to continue…]
{ 1 comment }
