Custom Fitness Concepts

For a lot of guys, the entire point of working out is to be bigger, stronger and, to some extent, sexier. The problem is that getting bigger requires a lot of work and there isn’t a good trade-off between the effort that you’ll have to put out to get bigger and the results that you’ll get back from it.

One the thing that the 95% of guys who obsess over getting bigger do to sabotage themselves is neglect cardio or aerobic exercise .

Don’t neglect the cardio exercise

Cardio exercise is what makes you cut, lean and energetic. When you see people with the kinds of bodies you wish you had, you’re generally looking at people who do a lot of cardio exercise. It burns the fat off of your body, improves your overall health, gives you a great endorphin rush when you complete a workout and helps you to develop the lower part of your “V” instead of the upper part.

In fact, all the weightlifting in the world isn’t going to make you look more cut if all of your muscles are covered up with a layer of fat. You have to burn off the fat.

Cardio can be a real challenge for guys. One of the ways you can learn about how to stay in shape from a cardio perspective and motivate yourself to tighten your body up is by attending a boot camp. Instead of wandering around the gym trying to figure out how to get started with effective cardio exercises, a boot camp gives you access to professional trainers and you’ll learn all kinds of creative and enjoyable ways to increase your cardio fitness.

One of the things you might want to keep in mind is that heart disease is one of the most significant health threats for men. Taking care of your cardio fitness not only helps you look better, it’s just sensible practice if you want to stay in good health overall.

“They say” aerobically fit guys are truly sexy

According to a recent survey from Men’s Health:

“Muscles help ward off rivals and assure a woman that you won’t drop her during a dip, but your overall appearance is more important than the size of your biceps.  Women recognize a good body as indicative of a man of discipline and self-control.”

Lean, cut and sexy bodies on guys generally don’t result from wasting time at the gym trying to buff out your biceps and your pecs.  And according to a Men’s Health Survey (http://www.menshealth.com/mhlists/most_desirable_traits/Top_5_Physical_Attributes.php), having big biceps aren’t high on the list:

If you want that lean waist, the six-pack abs and the overall level of fitness that translates directly to increased sex appeal, consider attending a boot camp in learning about cardio exercises. Intense cardio workouts are incredibly gratifying and you get a lot back for the effort that you put into them.

Are you someone who exercises on a regular basis but throws out your back when lifting something like groceries or a child? Have you ever been on a plane and struggled to lift your suitcase above your head to place it in the overhead bin?

If so, you know what it means to be functionally UN-fit.

Functional fitness – defined

Fitness professionals consider “functional fitness” as exercises for everyday life. Functional exercises focus on preparing your body to do normal, everyday activities. In real life, weight doesn’t move along a track and isn’t guided by a wire, like it does on a machine found at the gym. In real life – there are curbs, cracks, bumps and other inconsistencies in the sidewalks and roads that you run on, unlike the treadmill.

Being functionally fit means that you can perform the everyday physical tasks in your life without increasing the exposure to injuries. It even means being able to handle unforeseen events such as a slip on ice or a fall in the bathtub without serious, or even a minor injury.

So how do you get functionally fit?

Many people exercise with a particular goal in mind (such as losing weight, bulking up or even training for a race), but oftentimes this type of training leaves us unfit in other important ways.  In order to be functionally fit, you must become comfortable in moving your body in ways that your body was meant to be moved.

The key to becoming functionally fit is to vary the way you do your exercises.  For example, hold a 10-20 lbs dumbbell in one hand and nothing in the other, while doing lunges.  This extra weight on one side, causes the center of gravity to shift, which engages the core more and causes all the muscles performing the exercise to work extra hard to maintain proper form.

Another example to try:  Start with shoulder presses with two dumbbells extended over your head, however, perform all the reps with one arm while holding the other in place (over the head).  Then switch before taking your break.  By training your muscles to work independently, you increase your functional fitness.

Sounds difficult to do?  It’s really not – with the right training regimen and guidance.

How does boot camp promote functional fitness?

Functional fitness is one of our primary areas of focus at our boot camp program , and there are two primary benefits to using boot camp to get functionally fit:

Benefit #1 – Variation

One of the most common problems our clients run into BEFORE they join boot camp is boredom.  This occurs before they are generally stuck in a rut of doing the same exercises over and over again the same way every single time.  At boot camp we cure this problem but creating unique exercises and more importantly unique ways of doing them!

Benefit #2 – No Machines

At boot camp, there are no machines, no pulleys, no wheels or guides.  This means it’s you pushing your body and using your muscles, your core, your balance and stability to get the job done.

Varying not only the exercises themselves, but the types of exercises being done will help ensure you build a functionally fit body.  So, next time you slip on some ice and do that unexpected deep knee lunge, you WON’T hurt anything but your pride!

There are many different ways to plan a fitness routine. One of the ways you want to plan a fitness routine is in the sense of having a long-term plan. You can make a plan for the entire year that will ensure that you always have a goal to reach and that you give yourself adequate time to rest and enjoy the results of your efforts.

In this blog post, we will outline the absolute best way to establish a fitness routine for 2012.

The First Quarter

During the first quarter of the year, you’ll want to concentrate on getting your body ready for the challenges you’re going to take on during the rest of your fitness plan. Cross training is a big part of this.

When you cross train, you essentially work parts of your body that your favorite activities don’t address adequately. For example, if you are an avid weightlifter, cross training would mean increasing your activity as far as cardio exercises go.

Try to stick to low intensity exercises during this phase and put your effort into maintaining good physical condition rather than improving your physical condition. It won’t hurt to put a dent into burning off those extra holiday pounds either!

The Second Quarter

This is the phase where you really start getting in shape. You’re going to want to set a goal, so get hold of some marathon, foot race or even extreme sports schedules and decide which ones you’d like to participate in.

During the second quarter of the year, you’ll be working very hard to get your body stronger, faster and to increase your endurance. Your personal trainer will likely recommend that you kick up the amount of time you spend training, as well.

The Third Quarter

This is where you get out and you run. Most of your training, at this point, should be focused on helping you do better in the specific events in which you are enrolled. If you want to keep up the cross training, consider taking a yoga class or attending a boot camp to learn some innovative new ways to exercise.

The Fourth Quarter

This is the part of the year where you take it down a notch and recover. Remember to maintain a healthy weight and not to put on pounds over the holidays. After you’ve worked so hard and accomplished so much, it will be hard to dissuade yourself from overindulging.

New Year’s resolutions are one of those traditions that are supposed to be good for you and that oftentimes are not. But the truth of the matter is that for most people, making an unrealistic New Year’s resolutions generally sets you up for failure.

If you want to make a New Year’s resolution that you’re actually going to keep, one strategy you can use is to make a resolution that doesn’t put all the pressure to go through with it or to reach the goal on you. This is particularly true if your New Year’s resolution is about staying physically fit.

Tip #1 – Don’t wait until January 1^st

First, if you make a New Year’s resolution to get in better shape, start right away! Be sensible about your holiday eating and drinking habits. There is absolutely nothing wrong with not taking a second plate at a holiday dinner party. In fact, you might be able to cut out 1,000 calories from your evening just by skipping that second serving.

There’s also nothing wrong with having something to eat before you go to a big feast. You don’t have to tell anyone you did it but, if you can sneak in an apple, some fruit or some healthy high-fiber food, it’ll be a lot easier to avoid overindulging when you’re at the dinner table.

Tip #2 – Plan ahead

Planning ahead to deal with the temptations of the holidays really can make a difference. For example, you’ll probably be aware of the fact that your time is going to be much more limited when the holidays come around. To combat the temptation to forgo your usual workout routine, go ahead and plan on cutting back on the time and/or intensity.

If you can maintain your weight over the holidays, a resolution to get in better shape when the New Year comes around will be much more likely to be one that you can keep.  And remember that it’s tougher to lose weight than to gain it so don’t put yourself behind just be struggling through the holidays.

Tip #3 – Make gradual changes

You might consider turning your New Year’s resolution into something you can do gradually. For example, instead of resolving to get in better shape, instead commit to attending a Boot Camp. If you do this, the entire process of getting and staying in shape is something that you’re going to get assistance with via our personal trainers. This means you don’t have all of the pressure to figure out what kind of workouts you’re going to do, how you’re going to change your eating habits and so forth put on you.

Attending a boot camp is not a hard resolution to keep and it can also be much more productive than trying to diet or exercise on your own.  And because boot camps take place throughout the year, making a small change like getting into a routine can result in a big change to your waistline or lifestyle.

When people say that they gained a bit of weight over the holidays, they’re not alone. On average, Americans gain between 8 and 12 pounds between the holidays of Thanksgiving and New Year’s.

Unfortunately, we all know that it’s much harder to lose weight than to gain it – especially during the holidays. The best strategy is to maintain your current weight over the holidays, which already has you ahead of the game come January.

Tip #1 – Start by taking the edge off

The first thing that you’ll need to eliminate is the pressure to overeat. One strategy you can use to accomplish this is to make certain that you eat good for you food before you take off for the party. Having a full belly makes it a lot easier to avoid indulging in fatty foods, high carb foods and the other junk foods that tend to be served at parties.

Also, remember that tons of calories are ‘hidden’ in the wine, gravy, bread and butter, cheese and salad dressing which are oftentimes available at parties, well, the good parties at least!

Tip #2 – Use exercise to fight the blues

The days are getting darker around this time of year and it’s easier to get depressed. Exercise will not only help you to maintain your weight, it will also help you to fight off depression.

If you’re not enrolled in any races or other fitness related activity over the winter months, you don’t have to worry about maintaining an intense training schedule. In fact, it’s okay to lighten it up – cut down your exercise period from  a full hour to a half-hour, for example.  Instead of shooting for 4-6 days/week, do 3-or 4 days/week.

Tip #3 – Remember to drink your water

Another good strategy that may help your appetite is to drink more water instead of eating junk food full of empty calories. It will give you a feeling of being full and will prevent you from getting so ravenous that you are tempted to indulge in the worst food that the holidays have to offer.

A few parting words of advice

During the holiday season it’s important to keep your morale up when it comes to eating and weight, but the availability of large quantities of bad, fattening food and the increased hours of darkness during the holidays can make that very difficult.

Stick to your exercise schedule, adopt smart strategies to keep yourself from overeating and you will not only keep your weight down, you’ll also avoid falling victim to the winter blues. You’ll be surprised at how much a good workout can do for burning off holiday stress and the blah feeling that comes with the dark days.

I know, I know, of course you really want to lose weight. Everyone really wants to lose weight. Maybe a better question should be:

Are you willing to do what it takes to lose weight?

This doesn’t mean jumping on the latest fad diet plan, putting in a solid 20 minutes of exercise here and there, or paying money for home equipment that will later turn into clothes hangers.

This means, first and foremost, understanding what it takes to lose weight Know how to eat the right foods, know what kind of exercise programs work and how to do them, and finally implementing these things. It means having willpower to do these things consistently for the rest of your life, not only until you lose the weight.

If you are still not sure exactly what I mean, don’t worry I’ll explain…

The secret everyone seems to miss

Often when dieting and trying to lose weight, we get focused on how many calories we burn in an hour, but then forget later to count how many calories are in the ice cream, beer or cheese fries at meal time.

That’s right – here’ the secret:  The biggest key to long-term weight loss is managing “calories in vs. calories out”.

It’s that simple.

If you burn more calories than you take in, you’ll lose weight. Of course, there are many ways to go about this; you can starve yourself and work out excessively, and you’ll lose weight. You’ll be tired and hungry all the time, in addition to the damage you’ll do to your body, but you will lose weight.

A better option is to eat the right foods, and do the right exercises so that you give your body fuel and nutrients, while burning off the right amount of calories.  But how do you track these?

Step 1:  Get a BodyBugg

We don’t get any money for endorsing it, but the BodyBugg is something every person who wants to lose weight should have.  These devices are no bigger than a watch or a small iPod and will help you keep close track of how many calories you burn throughout the day.

Step 2:  Commit to an exercise routine

If you are serious about losing weight and getting into shape, then you need to be serious about what you need to do and understand that diet and exercise are the two most important factors in weight loss.

This means finding the right exercises for you and your goals, and most importantly, doing them on a regular basis. If you have a well-developed fitness routine, a great support system, and the motivation to keep doing it, you will succeed.

Step 3:  Monitor what you eat

So often we sabotage our efforts to lose weight, often unintentionally. If you are serious about losing weight and getting into shape, then get started today by counting calories in and comparing it to what your caloric output is.

Remember, to lose weight and keep it off, it’s important to understand that these techniques should be for life. By doing it the right way, not only will you lose weight, but you’ll also feel and look much better.

We hear this phrase all the time, and may even own shoes which are supposedly built just for the task, but do we really understand the concept of cross training?  Cross training can be especially confusing for those new to fitness, but it’s not hard to understand once you learn a bit about it, and you can easily learn how to make it a part of your exercise program.

Cross training – explanation and benefits

Cross training is simply adding another sport or exercise to your routine in addition to your main sport. It basically supplements your program and has a lot of benefits, especially to those who tend to do the same thing over and over, such as running.

For one thing, it helps keep your muscles balanced. When you run or do any other exercise over and over, you are essentially working the same muscle groups over and over, which means those are strong, but any muscles you don’t work will be weaker, which can lead to injury.

Since many cross training activities are cardio exercises, when you cross train, you’ll be giving your heart an extra workout, thus improving your heart, which is always a benefit.

Another big benefit of cross training is that it will lessen exercise boredom, which can happen to even the most active exercisers. Less boredom equals more motivation, so if you are someone who isn’t thrilled with the idea of physical activity, anything to reduce doing the same tired thing over and over again is like a breath of fresh air.

Is cross training really necessary?

While you can certainly get fit without it, cross training is a great addition to any work out. There are many different types of cross training, and you can do anything from low impact activities such as swimming or other water sports, to an exercise bike. Anything that will keep your body moving, your muscles balanced and boredom at bay can work wonders on your state of mind, not to mention the state of your overall fitness level.

Tips for getting started

Before you get started with any exercise program, you should of course consult your doctor, and if you have access to a trainer or other fitness professional, they can guide you in the right direction to get you fit and healthy in no time.

An expert can guide you in the right direction, as well as tell you which moves will fit in best with your plan. They’ll also be able to assure that you do the move correctly, which is the number one way to avoid injury.

Cross training can be a big benefit to those trying to get fit, and is especially beneficial to reduce boredom, keep you going and help you avoid injury. It’s a great way to keep your routine fresh and fun, and is a great step in the right direction to overall better health, and feeling better about yourself.

Your body’s “core” is the group of muscles that make up your mid section, to include your stomach and lower back. This is where your center of gravity is located, and also where all of your body’s movements start.  Whether you are lifting your toddler or going for a 5 mile run, your core is the origin of these movements.

The importance of a strong core

Many people often overlook this area of their body in their fitness routines; unless they are trying to get those elusive six-pack abs we all strive for. Tight muscles are not the only reason to keep your core strong, however, and there are many benefits that outweigh the most common reason people work out the middle of their bodies.

Since your core is the center of your body’s motion, it makes sense that you would want it to be as strong as possible. When you have strong core muscles, the rest of your body works together well, leading to better fitness and less injury.

Core exercises are also a great way to alleviate lower back pain, as well as improve your balance, and as an added bonus, will tighten and tone your abs, resulting in that six-pack we all long for.

How to get a strong core

There are several muscles in your core and each layer needs to be worked properly for optimum performance. You can target each muscle separately, or you can work them all at once, although some experts say this is a less effective approach. Finding exercises that work all of your core muscles will give you the most effective work out.

Typical core exercises are things like crunches, sit ups, planks , and even squats. Like any workout, you should start slow to focus on form as well as avoid injuryThis can be tricky at first, especially if you’re a beginner, but the wrong movements are a surefire way to end up hurting yourself.

A tip that can help avoid injury

Before attempting any kind of core exercises on your own, you should consult a fitness professional who can not only tell you which movements will be most helpful to you and your routine based on your fitness goals, but will also help you prevent injury. This will not only make your program more fun, but less stressful as well. And if you are in a CFC bootcamp, you can rest assured our personal trainers will help you with this.

Doing core exercises should be an important part of your fitness routine, and you should do them regularly in order to get in shape, stay in shape and be in overall better health. Once you start doing these, you’ll be amazed at just how much better you look and feel.

If you can’t get to the gym, then P90X, Insanity, or programs that are similar sure seem like a good alternative. There are definite benefits of these programs, but they aren’t for everyone, and if you’re starting from scratch, you should be careful that you don’t hurt yourself first.

Growing popularity of P09X and Cross Fit

These extreme training programs are becoming so popular because they provide a great workout for those who have busy schedules, or those who are gym shy and don’t want to work out in front of other people. While they aren’t cheap, once you’ve purchased the video programs, you don’t have the ongoing fees associated with gyms and training programs, so if you lack motivation initially and want to come back to it a year from now, you can. That doesn’t make these perfect exercise programs; they’re far from it to be exact.

The devil is in the details – your form is VERY important!

The biggest problem with these programs, and the reason they aren’t so great for the average person, is that watching a video an listening to a personal trainer tell you do something is not the same as having a trainer live and in person working with you.

If you’re in your living room listening to a guy on your TV tell you to “bend your elbow 90 degrees”, you’ll bend it to what you think is 90 degrees and move on to the next exercise. If you did it right, great, but if you don’t, the guy on TV can’t tell you that you did it wrong or instruct you how to do it right.

This creates several potential problems:

• You may not being doing the exercises correctly, meaning you may not be getting the benefits you’re hoping for, and even worse, you run the risk of injury.
• Maybe you’re doing it right, but if you’re doing it wrong, best case you do the same moves over and over and don’t get the benefits, worse case you injure yourself.
• Neither of these options is ideal, and chances are if you aren’t very fitness minded, you won’t do it correctly.

Cross Fit is similar in the fact that while it is a great program, and it has plenty of benefits, without a trainer telling you what to do, you run the same risks if you take on any fitness program on your own. If you don’t have actual live support, you run all those same risks.

What can the group do for you?

The other thing these programs lack is the group dynamic that comes from having an actual trainer and other participants there to support and motivate you. A personal trainer can change things up if necessary, and keep it interesting. A trainer on a TV repeats himself every day. It can get boring, and for this reason, the results you see on TV are not typical. Not even close.

When you work out in front of the TV, it can be easy to take shortcuts, stop early, or simply skip. But when you workout as part of a group, you make relationships with others that help inspire you as well as hold you accountable.  If you are not there, they notice.

So before you decide which route to take, you must first decide if you are serious. If so, you should do it the right way. Only you can decide what that is.

Anytime there is a new fitness fad, anyone and everyone who wants to get in shape thinks they can do these new programs and get fit super fast. Activities such as Mixed Martial Arts and Brazilian Jiu Jitsu (BJJ) are prime examples of this.

Don’t get me wrong; these are great programs and they can work, but for most people, this is not the best route to take if you’re looking to “get” fit. These are serious programs that require both technique and physical fitness to gain any benefits. It takes a lot of time (years in fact) to master these skills.

For those looking to get in shape in time for a wedding or other important event, these won’t do it for you. These kinds of exercise programs are definitely not for the weekend warrior; they are for those who are serious about the sport and being fit.

Safety considerations

If you venture into these without the techniques necessary to succeed, you run the risk of serious injury, in addition to wasting time doing moves that aren’t as easy or effective as they seem.  These types of activities are marketed as fun, easy ways to get in shape, and they can be if you know what you’re doing. If you don’t however, they turn into a frustrating waste of time that could lead you to hurting yourself.

Tips for getting started on the right track

Instead of jumping into extreme sports right away, especially if you are not ready, we recommend simply getting in shape first.  I’m not saying you should discount these programs if you’re really interested in them, but to start with a program such as Boot Camp, where you’ll have trainers who can tell you how to do the moves correctly; you’ll have a strong support network of people that want to see you succeed instead of videos and classes where the only goal is to take your money.

Again, these are good programs that can provide great benefits, but if you don’t have the technique or skill to master them, they will not work for you.  And if you’re not physically ready, you can do more harm than good.

The reality of getting and staying fit

Don’t waste time or money on classes, videos and exercise programs because they’re popular and everyone seems to be doing them. Don’t listen to “get fit quick” promises from people who either can’t or have no interest in whether you succeed.

Get involved with people and programs that will teach you the correct way to do things. This will help you avoid injury, frustration and wasted time. For best results, you need a support network, the right skills, and physical fitness before you take on complicated programs. Otherwise, you’re wasting time, money and energy you simply don’t have to.