The Importance Of Strength Training Workouts For Overall Fitness

stay hungryThe Importance Of Strength Training Workouts For Overall Fitness

We all know that certain exercises benefit parts of our body. It is well known that strength training workouts help to improve your balance, increase your fitness levels, and strengthen your bones. They also benefit your heart and can help you to lose weight. This form of training can provide a benefit to people of all ages, and can be very helpful for people suffering from arthritis or a heart condition.

Isotonic versus Isometric

This type of training has been called resistance training because it tones and strengthens your muscles by using a resisting force. There are two types of training that accomplishes this.

The first is isotonic strength training. This is when you contract your muscles while moving them through a range of motion. Weightlifting is a good example of this type of training.

The second is isometric resistance. This is when you are using a stable object to contract your muscles. A good example of this would be holding a plank from the floor.

Both are effective in making you stronger and helping you to get into better shape. No matter which one you choose, you should alternate days to allow your muscles recovery time. Be sure to warm up before your training and to cool down afterwards as well.

Protect Your Muscle Mass And Bone Health

Once you have passed the age of around 30, your body begins to lose muscle strength and bone mass every year. By adding strengthening into your routine you will not only slow down this loss, but also help reverse it as well. Strengthening your muscles can also help in decreasing the effects of pain caused by arthritis, as well as increase the bone density in postmenopausal women reducing the risk of bone fractures.

Strong muscles also help to reduce the strain on the connective tissues and your joints you are exerting yourself or lifting. This helps to protect your back and the joints in your body. Increased muscle fitness helps to improve your heart health. A muscle that is fit and strong performs better with less oxygen. This means your heart does not have to work as hard to pump when you are active.

Maintain Your Weight Loss

These resistance exercises can also help you to lose weight. While at rest muscle tissue burns more calories per day than fat tissue. Even after training, your body continues to burn calories even at rest. Strengthening your muscles can be a very effective way to boost your metabolism and provide a continuing calorie burn throughout the day.

Stay Healthy

It has also been shown that regular strength training can help your body to fight free radicals. Those that incorporate weightlifting or other exercises such as lunges, squats, push-ups, or pull-ups into their regular workouts have less damage from free radicals and their body than those who are just sedentary.

Strength training has benefits for everyone. It is recommended adults should add this into their fitness routine at least twice a week (4 x week is optimal)  using all their major muscle groups. With all the benefits that it has to offer, incorporating this type of training into your routine is a good choice. If you would like more info on our coaching services, please submit a consultation request here.

An Ottawa Fitness Trainer Is Capable Of Changing Your Life For The Better!

Ottawa Fitness TrainerAn Ottawa Fitness Trainer Is Capable Of Changing Your Life For The Better!

Why should you work with an Ottawa fitness trainer? This is a good way to become healthier and happier, among other things. If you are ready to start making good changes in your life, you can learn more about what to expect from a 1 on 1 fitness trainer.

Eating Right

Nutrition has a lot to do with what kind of shape you are in, and what kind of exercises you’re capable of doing. You will be able to work with a personal fitness trainer on a plan to eat well so that your body can get into the best shape possible. Eating the right foods can help you gain more energy, lose weight, build more muscle, and a 1 on 1 trainer can create a diet plan that works for you in particular.

Diet Plan Types:

*Losing Weight

A low-fat diet is what the emphasis is when you wish to lose weight. You’ll want to work with every food group, but avoiding whole grains is a must due to the high amount of carbohydrates. If you want to feel full and energized, food that is dense in nutrients will do the trick.

*Boosting Energy

If your Ottawa fitness trainer thinks your energy levels are low, your nutritional options will revolve around carbohydrates and protein. You’ll have more enriched whole grains and lean proteins in your diet because they help the body to produce energy without being full of calories or fat.

*Building Muscle

You will have an eating plan that has you focusing on lean protein when you want to build muscle. When you use supplements and eat meals, they are going to all contain quite a bit of protein because that is what the body turns into muscle when you metabolize it. This diet also helps you to have more endurance and power when you work with weights.

Building Mass And Your Endurance

Do you want to have bigger muscles so you are stronger and able to do more in your day to day life? What about making sure that you are capable of keeping up with workouts that are intense, or being able to run without getting winded? Then you’re going to want to work on building mass and endurance.

When you go to a gym, you’re pretty much going to be at a loss when it comes to how to use various machines. A trainer is going to be able to get you familiar with the various machinery options that will help you meet your goals, along with helping you keep track of where you are during the sessions so you don’t work out too little or too much.

During exercises, it can help you to have guidance so you’re doing them properly. Whether it’s a machine, a set of weights, or just you running, you have to have the right form so you don’t get hurt and actually benefit from what you are doing. A lot of people don’t realize just how unsafe they are being, but you won’t have to worry about that at all when you have a trainer working with you every step of the way.

Other Personal Trainer Benefits

Your 1 on 1 trainer can help you to push yourself beyond your limits, but in a safe way. You can talk during your time working out with them about how your day is going, and that can make your time during your workouts go a lot faster. Not only do you gain all of these benefits and more, you also get someone who is going to be objective. They won’t sugar coat what you need to do to lose weight or anything else because you need to know the truth. Friends and family tend to tell you things like you’re doing great when you aren’t but a trainer will let you know what they really think with no feelings attached.

Have you ever hit an exercise or diet plateau where nothing is changing and you’re not sure of why? This doesn’t happen when you’re training with a 1 on 1 Ottawa-based personal trainer because they are going to find out what your next level should be with you and push you into it. When you are told by them to do 10 more, you will know that you can actually do it if you push through and try. You will become much more able to meet new goals, and you don’t even have to keep count of where you’re at when working out!

When you are ready to change your life and be fit, you can work with an Ottawa fitness trainer by contacting us. There are many benefits, as you have learned. If you want to take steps towards a better you, starting with a 1 on 1 trainer is the way to go!

Muscle Building Nutrition Rules Build The Right Foundation

Muscle building NutritionMuscle Building Nutrition Rules Build The Right Foundation

There is no shortage of mass-gain diets and muscle building tips out there to help you get started, but you can’t possibly take them all on at the same time. Moreover, some of the tips and tactics are even contradictory. Which supplements are you going to use? What exercises are going to help mold your physique? Instead of getting lost and inundated by the sheer number of suggestions, take a few solid tips from the expert, Coach Rob Lagana and put them to use.

Carb Manipulation

If you’re trying to build muscle, you’re definitely not trying to cut carbohydrates. However, many people think that the carbohydrates are actually the key component of a diet when it comes to muscle building workouts, and the truth of the matter is the answer lies in the right combination of proteins and fats. This doesn’t mean, however, that you leave the carbohydrates out of the mix.

Remember the key to building muscle is that you want to be burning fat at the same time. Your body does need that fuel for its workouts, and carbohydrates are part of that fuel. However, as a person looking to build muscle, you must know how to manipulate carbs. That means knowing when to eat them and how much. As for how much, the experts say that you figure out this number using your body weight. For each pound, you’re going to eat approximately two grams of carbohydrates.

Muscle building nutrition rules make it quite simple for you. Start with this number, and make adjustments as necessary as you track your results. The right combination and timing of your carbohydrates has everything to do with you burning fat as you build muscle.

Carbs After Workout?

People often think about carbs and proteins as something to consume before a workout. However, the experts recommend that when focusing on your carbs, you need to make sure that you’re saving some of them for those post-workout meals.

You see, your body’s glycogen levels are going to be a bit low after a workout, which means you need to consume more carbohydrates in order to keep those levels where they should be. You need that energy to recover.

Protein & Healthy Fats

For starters, when it comes to your protein intake, you’re probably noticing that you need to ramp it up in accordance with not relying so heavily upon carbohydrates to fuel your workouts and to help you build muscle. The right combination of proteins, fats and carbohydrates must be in place.

You’re going to use your body weight again when factoring in how much protein you should have each day according to muscle building nutrition rules. As a good starting point, you want to keep your protein in between one and one and a half protein grams for each pound of your overall weight.

After taking on this step, you might find out that two grams of protein is your ideal number. Bodybuilders especially start packing on the protein at greater levels as they up the intensity and really start to build those big muscles.

For fats, you want to make sure your getting in a mix of healthy fats, mostly from unsaturated sources. A rule of thumb for healthy fats is anywhere from .2 gram to 1.2 gram per lean pound of muscle mass. Its a wide range, but it all depends on your carb intake and your recovery.

Milk Proteins

What do you know about milk proteins? There are different types of proteins of course, each of them digesting at different rates. Many bodybuilders hear the word protein, and the first thing that comes to mind is whey protein powder. Of course you’re going to use whey protein powder, but you also want to have a protein working for you that doesn’t digest so quickly.

So what are your options? First, you have soy protein, which I don’t recommend, egg protein, beef protein, rice and hemp protein and last but not least, milk protein in the form of Casein. My choice for you would be to use both a Whey protein such as Dymatize ISO-100 and Casein protein such as Dymatize Elite Casein.

A recent study at Maastricht University in The Netherlands discovered Casein Protein before sleep increased muscle mass and strength gains in response to prolonged resistance training in healthy young men. In other words, an Elite Casein shake before bed can help you grow bigger and stronger!

Learn more about the study here:
http://www.ncbi.nlm.nih.gov/pubmed/25926415

Meal Frequency

As you would have guessed, it’s not just about what you eat but when you eat. Meal frequency plays a huge role in muscle building and proper nutrition. You might have heard that protein synthesis gets a big spike when there is more time in between your meals. However, did you know that this also makes your muscles more susceptible to breakdown?

You’re working so hard at building up those muscles, that the last thing you want to hear is the words ‘muscle breakdown.’ So forget all about that protein synthesis garb, as you’re upping your protein levels, and the protein is going to work for your body. It is a known fact that people build more muscle by eating more frequently. Of course, you need to be eating the right combination of foods as well and train hard and smart in the gym.

The simple steps laid out before you according to muscle building nutrition rules are the best way to work towards building muscle correctly. All the effort and careful calculations need to pay off, right? Don’t get lost in the world of bodybuilding trying to take on everything you read. Understand the basics of building muscle as brought to you by the experts, and put them to use.

If you want a custom tailored lean muscle building plan, please contact me.

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Developing Eating Habits for a Long Healthy Life

Red meatJoel Osteen is a great man and mentor that I have been following for about a decade now. Joel Osteen is pastor of Lakewood Church in Houston, Texas.  Joel shares a positive message of hope and encouragement that extends all around the world. This message reaches all across America and 100 nations of the world. Joel’s books, Your Best Life Now and Become a Better You, quickly became #1 New York Times Bestsellers and are distributed worldwide in several languages.

After reading his article about Developing Eating Habits for a Long Healthy Life I agree and have always felt that any quick changes or fad diets are simply temporary.  If you looking for success, you need to treat your goals as long term and incorporate habits, tasks, decision, plans and energy into a lifestyle change.   There are no miracle pills in a lifestyle change, there are no short cuts.  I do believe that anyone starting or having problems with creating a lifestyle change, should seek knowledge from a source that has the subject matter expertise to help you.

If you looking for a custom tailored meal plan and custom tailored workout plan, please contact Coach Rob for a free assessment.

If your interested in hearing Joel Osteen, please tune into America’s Night Of Hope

America's Night Of Hope

Seven Mind Hacks For Better Workout

Ottawa Personal TrainerSeven Mind Hacks For Better Workout

If you are the type of person who is at the stage that you are ready to make the transition from exercising to real training. These seven mind hacks for better workout will allow you to make the transition in the fastest time possible.

 

Show Up

Dan John once said that  “most of success is just showing up”. Even a weak attempt at a workout holds more value than to skip one altogether. Professionals are the types of people that are grateful when a workout does go well, but have the preparedness to work on adversity. Just by ensuring you manage to show up for all your workouts you have a better chance at success.

Commitment

It is believed that it takes on average around 10,000 hours of a “deep practice” this involves doing exercises outside of your ability instead of doing things that you have already mastered. This means that if you only spend five hours each week at gym, it will take you around 38 years to reach the 10,000 hours.

On the subject of literature, it may be important to spend a bit of time reading about how to reach your athletic peak. However, a strong commitment to more hours in the gym is the only way will reach to the stage of a true professional.

Cultivate Patience

One important mind hacks for better workout is based on legends from martial arts leaders or masters make their new students perform menial tasks like cleaning floors for their first year. The reason for this technique is based on that the master does not waste his time on individuals who have an amateur mindset.

Most weight lifters hold a firm interest in getting stronger, leaner and bigger. These attributes may come quickly, and soon the beginner’s gains begin to fade. At this point the professionals begin to differentiate from an amateur.

Once you have been training for around five years, your gains begin to slow down. After twenty years you will find being able to put an additional ten pounds on one of your best squats will be an achievement. If this may seem unappealing to you it may not be in your best interest to carry on.

Impose Structure

Your body will thrive on a routine, and superior athletes are well aware of this fact. Lance Armstrong was one the few examples of a fantastic athletic structure. Armstrong often stated that he thrives on monotony. However, this does in no way mean your life needs to be boring to gain success. But a degree of structure is absolutely necessary.

You will never be able to find success in the gym when you’re the life you lead is chaotic. Having late nights, skipping meals and letting fights with a partner or family members stress you out are signs that you are still far from the professional stage.

No Excuses

There have been many superior athletes who may have a great attitude as well as questionable practices. But there has never been a good athlete with a bad attitude and finds themselves full of excuses, regardless of their habits. Excuses pose a problem as they are so easy to use and find.

Preparations

It is of the utmost importance with mind hacks for a better workout that you are well prepared before starting any eating program or exercise regime. When it comes to your meal plan be sure to identify the types of foods you will be required to eat by visiting the right grocery or health stores. To start off if you need to develop your own meal plans stick to the basics.

Sticking to the basics and the same meal routines will help you to adjust to a different way of eating. Once you start to become accustomed to your new way of eating you can start to add in additional meals or mix it up a bit for variety and to stay balanced. It is important to realize that the more organized and structured your life is the easier the preparations become.

Avoid Over-Identifying Your Results

This final mind hacks for better workout is probably the most crucial. Many amateurs will often fail on developing the above mentioned six hacks due to a strong fear-of-failure. Professionals don’t have these fears as they differentiate from who they are and the work they do.

If your sense of your own well-being is hinged entirely on your success at your personal avocation, you will need to be an incredibly strong person in order to reach success. Amateurs make the mistake of basing their self-worth on the results they put out. Professionals, take a totally different approach, they still work their jobs, never get over enthusiast about good workouts and never lose sleep over the not so good workouts

The Grind

The top athletes, the ones that are truly regarded as professionals are devoid of any type of drama. These athletes are the types that train each day without missing a training session and dedicate their time to training in a focused and determined manner.

The top power lifters and Olympic lifters have what is known as a “monk’s mentality”. Which means everyday should be viewed as totally focused and dedicated to your set program. You may find that your progress maybe slow but dedication and drive will soon result in the rewards you may be seeking.

If you feel you may be interested in working towards a professional status, you will need to have patience and commit to your personal process with a technique that follows organization and structure. Be sure that you prioritize your preparations and avoid any type of excuses at all costs even when the excuses may be viewed as legitimate.

Conclusion

Make sure you understand that your training is something that you do and is not what you are as a person. You will need to create that degree of a healthy separation between your talents and yourself. Achieve this and you will soon achieve success.

Need a personal trainer ?  Online or 1on1, read more about six reasons to love your Ottawa Personal Trainer

How To Get Fit

1 YEAR BEFORE AND AFTER 150 LBS LOSS - ROSY G. OTTAWA

1 YEAR BEFORE AND AFTER 150 LBS LOSS – ROSY G. OTTAWA

How To Get Fit

One of the oldest yet simplest questions yet to be 100% answered is : How do I get fit? Have you ever asked yourself this question before and never been satisfied with the work you put into answering this question for yourself? Well how about today you make all of your doubts change and stick to my three step plan to get fit quick!

Lets starts by talking about water. Water this, water that, I know you have heard enough of water intake, but lets be realistic: water makes you lose weight. When you intake water and especially cold water you boost your metabolism by fifty percent! Your body is constantly working on burning off your cold water intake that has absolutely zero calories. The more water you take in as possible in a day the more weight you are going to lose. Try drinking a glass of water at least every two hours and by the end of the day you will have had about 6 to 8 glasses of water.

You have to get your running shoes on and move that body! If your not sweating than your not burning calories and fat. Try doing something every day for at least 30 minutes to an hour, this can be in the morning time or the evening time after work. Soon enough you will have boosted your metabolism with exercising and water intake that you will start to see a difference in less than two weeks. Even getting involved with a school or community hobby like running or playing basketball will help you to get fit in no time as well as having some fun on the side.

You have to “want” the change! You can read all day in magazines that it is better to be fit than not, but if you don’t want it yourself, it will never happen. Sad to say the majority of our population today wants to get fit, but they do not truly have the incentive and desire deep inside to do anything about it. If you don’t want to change your body yourself, than you will always be the same no matter how many times you try to convince yourself with the advertisements that surround you every day. Believe in yourself and watch the change happen!

So how do you get fit? You have to put your dreams, hopes, desires and expectations into action and that means you have to get up and do something about it! Getting fit is so much more than looking good like the people that are falsely advertised about every day, it is about feeling good inside and out with yourself.

Getting fit can bring joy to your inner-self because you have more confidence in who you are as well as making you feel healthier and happier. Just try these three simple steps of drinking water, exercising and believing in yourself and watch your body and life change. So just stop and think to yourself, is today the day that you make the changes in your life and become fit and happy? If the answer is yes, than what are you waiting for?