Custom Fitness Concepts

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.

If you look at commercials for the latest home DVD workout programs, many of them promise you can change your life and get fit in as little as 60-90 days. If you’ve ever been on a diet or exercise program, this seems impossible.

Or is it?

The truth is that you can get fit quickly, but it’s not as simple as making a few changes to your diet and adding some exercise in where it fits in your schedule. It requires some serious effort, and if you’re a novice when it comes to getting in shape, these types of programs may not work for you. You’ll also need to be serious about changing your diet, and with the severe exercise plan, this can mean a lot of extreme changes all at once.

How to decide if extreme training is right for YOU

Read on for the some pros and cons of programs such as P90X, Insanity or any hardcore boot camp program you may find at your gym.

Pros:

• They get you in shape super fast, and yes, in as little as a few months if you’re serious.
• They provide a regular routine.
• You can do some of these programs in the comfort of your own home by yourself if you’d like.
• Once you’ve purchased a DVD program, you own it and there are no ongoing fees, so if you give up, you can go back to it again and again.

Cons:

• These are not easy programs, especially for beginners.
• Without proper instruction, you run the risk of injury.
• You must be able to follow the instruction of a “virtual trainer” in most cases.
• They require more time than many people want to spend on exercise.
• You must be very dedicated and motivated to complete these types of programs.
• Most people who start these types of fitness programs do not finish them.

The bottom line

These programs can work well for those who are serious about fitness and have enough of a background to be able to do the exercises correctly on their own. If you are extremely overweight or new to exercise, you will find these programs, whether at home or at your gym, to be very overwhelming, and the honest truth is that you probably will not be able to complete them.

A better bet for those who are new to the world of exercise is to enlist in the help of a certified training professional, either with one on one training sessions or a boot camp program that will ease you in slowly. You might not get super fit as quickly as these other programs promise, but you are much more likely to stick with something successful in moderation than something as strenuous and challenging as extreme exercise.

I want to take a moment and explain the purpose and importance of counting and why we at boot camp make you do it. First and foremost, we do not make you count because we are trying to be a military ‘boot camp’ style program.

There are several important reasons we count during class:

1. The most important reason for counting is that it confirms for the instructor that you are breathing.  Breathing is an important part of exercise because it helps regulate oxygen flow to the muscles as well as to the brain.  Without oxygen you could very well pass out or, at a minimum, get the “cold sweats” followed by the “I am going to get sick” feeling.  In order to avoid this, your instructors want you to breathe.  Counting is the easiest way for us to ensure that you are breathing properly.  Many clients try to tell us that they can’t breathe and count at the same time.  While they might feel this way, in actuality, counting out loud will regulate your breathing and ensures you are breathing properly.

To explain this further: Each exercise has a specific starting position, by moving through the proper range of motion, and counting at the appropriate time during the repetition, you will automatically exhale and inhale at the proper time therefore get the most out of each repetition. (Remember, the rule is to exhale during the effort).

2. Counting will also help you get the most out of your workout by forcing you to focus.  There are a lot of things that you should be focused on during exercise.  Things like: having good form for each rep, concentrating on the muscle that you are supposed to be working, breathing properly, etc.  By counting, you obviously have to pay attention to the number your counting and this will help you, focus on what you are there for.  I can already hear some of you saying, “Well, if we are talking, then you know we are breathing.” Well, yes, you’re right, but how focused can you really be if you are talking?

Author Bio:

Tom Kalka is the owner of Custom Fitness Concepts, a Virginia personal training company.  To learn more about great programs like fitness boot camps or to try a free class visit them online today.

Is your age making it harder to get to the gym? Or do things like arthritis, bad knees, a bad back, or a ‘clicking’ noise in a joint prevent you from exercising regularly?

“You’re young, you just don’t understand what it’s like to be old! My knees hurt, my back hurts and there is no way I can do that.”

This is one of the most popular phrases I hear about why someone “can’t” exercise. The reality is these are the folks that need to exercise the most! This is actually an excuse as to why someone won’t exercise, not a reason why they can’t.

Exercise does so much good for the body; it simply blows my mind to know that so many people do not do it, or do not do it consistently enough. Personally, I do not consider myself to be an exercise freak, but I do understand and enjoy all the benefits of exercise which motivates me to be consistent with it.

I know that when I take an extended time off of exercising, I feel the effects of not maintaining a regular routine. Overall I have less energy, I feel more fatigued generally, I just feel weak and for lack of a better word, “Blah”. The way I feel is not the only thing affected either, I am much more likely to make bad choices when eating and I’ll spend more time than usual in front of the TV. Without a routine, it is harder for me to get up in the mornings too.

I also know that when I neglect my resistance training (weight training), my knees hurt more and I develop a ‘clicking’ inside both my shoulder and my knees. In addition, I dread going back to the gym knowing how much weaker I’ll be.

I, as most of you likely do, already have a very busy, hectic lifestyle and I know that having unnecessary aches and pains are not going to enhance my lifestyle. So, I am willing to do what I need to do in order to prevent these aches and pains as well as avoiding all the preventable diseases and health issues associated with not exercising on a regular basis.

The point is this. I know what exercising does for me. It keeps me in shape for life. Yes, I like to challenge myself every so often with a race or an event, but generally, I exercise so I do not get those ‘old people pains.’ So, maybe I don’t understand what those ‘old’ people are talking about and maybe I don’t understand how bad it really is when you have them. But I do know, that I am willing to put the time and effort into NOT experiencing them, are you?

Author Bio:

If you are guilty of using any of these excuses for skipping a trip to the gym, it might be time to hire a personal trainer. Custom Fitness Concepts is your Virginia fitness training experts.

It is typical for people to find something they like and stick with it. This goes for exercise as well. If you find a routine, be it Yoga, weight training or running, you’ll be more likely to do it if you like it and more importantly, if it produces results. However, a routine can become just that, routine.

For the most part, anything new will work at least for a short time (generally, about a month). The problem is when that ‘new workout’ becomes a ‘routine’ workout. Here is why.

The Source of the Problem

The muscles of the body react to stimuli. If we stress a muscle to the point that it cannot handle a load, then the muscle needs to grow stronger in order to handle that load. If the load is applied over and over again (exercise), the body will adapt to the stimulus quicker. However, once the body adapts to that load it no longer needs to grow. Therefore, if the stimulus doesn’t change the body doesn’t need to change either.

A load can be defined as weight lifting (resistance training), running/walking (cardiovascular training) or stretching (flexibility).

Using weight training as an example, many people will find a routine that they like either from a magazine, a friend or any other number of ways. At first, they see some results because their bodies are not used to handling this new load. However, after doing the same routine for 3-4 weeks, the body adapts to that load and no longer needs to change in order to handle it. So, there are no further results.

When speaking about cardiovascular exercise, think about how someone has a favorite loop that they like to run. The body will take about 3-4 weeks of running before it becomes accustom to running the route. The body will know where, the big hills are, how long it will take you to run that route and how far the route is.

The Solution is Simple

The solution is simple. Change the stimulus! For example, for the cardiovascular training, run on the treadmill for a month, then do the elliptical trainer for the next month. The following month, get outside and ride a bicycle, go swimming or enroll in a kickboxing or aerobics class, or join a conditioning program! While these might be more drastic changes, a very simple change is to change the route you run. Even running your current route but in the opposite direction will change what your body is use to.

Why is a conditioning program (fitness boot camp) so good for you? We change the stimulus for you by doing many different types of exercises, which are typically exercises that you wouldn’t do on your own. Not only this, but we also make you perform these exercises in ways that you don’t typically do on your own.

With weight training, try lifting heavy weights with a low number of reps one month and switch it to a higher number of reps with lighter weights the next. Obviously, changing the types of exercises you do is a way to change the load as well (for example: chest press vs a chest fly).

Finding what works for you

Exercise for most people is not an exact science. Professional athletes have coaches who help them track their progress. You have personal trainers and boot camp instructors. Some exercises that you do will not be the right fit for you, but trying different exercises and routines will motivate you to keep trying! We all have to switch it up and see what works and what doesn’t. Keeping detailed notes of what you do and how you do it are going to help you get there faster. When you find something that works, keep it for later use and get back to it a few months later!

Author Bio:

Tom Kalka has run Custom Fitness Concepts in Virginia and has provided custom exercise programs like these for more than 14 years. Check out our website to learn more about how a fitness boot camp can help you break the your workout “routine” and take it to the next level.

The area of fitness is filled with myths that many people take on face value as true. But when it comes to exercise and wellness, it is important to understand the facts to ensure optimal health.  These are some of the most common myths about fitness and the truth behind them.

Myth 1: The more the better.

Truth: Most of us tend to think that the more of anything we do the better it is for us. This is not necessarily the case with exercise. As far as repetitions and amount of weight is concerned, it is quality not quantity that counts the most. In other words, it isn’t how many reps of a particular exercise you do but the form and intensity at which you work muscles that get the desired result. With weight training, for example, the more you focus on the muscle(s) that are working (by lifting the weights in a slow and controlled manner through the entire range of motion), the more you will feel the muscle(s) working and the quicker you will see a change in your body.

Myth 2: Warming up before exercise is not necessary.

Truth: There is a heated debate among fitness professionals in regard to this topic. Many feel that there is no truth to it and others, like those working at CFC, feel it is extremely important. CFC trainers agree that warming up and stretching before and after your workout will help prevent injuries and alleviate muscle soreness. The purpose of warming up is to increase blood flow to the muscles and joints. It also increases the blood flow to extremities, increases core body temperature, lubricates joints and basically prepares the body for more intense activities. Any client will tell you that stretching is extremely important to his/her ability to function in the morning. Additionally, our evening clients who sit at their desk all day will tell you that the warm ups are equally important.

Myth 3: Weight/resistance training will create bulky muscles.

Truth: Weight training is one of the best ways for someone to look leaner, more sculpted and toned. In order to get large bulky muscles, one has to train a certain way with weights.  It takes an incredible amount of weight and specific training make muscles grow larger.  A body builder type typically hits the weights 8-12 times per week. We at CFC encourage our clients to incorporate resistance training only three times a week. The purpose of resistance training is to help protect against and prevent injuries and tone muscles, making them stronger and more lean while also helping to prevent osteoporosis. The extra muscle also helps to burn excess body fat by increasing metabolism, even when you are resting!

Myth 4: If you exercise, you can eat whatever you want.

Truth: Many of our clients jokingly tell us that they exercise with us so that they can eat whatever they want. Unfortunately, I think, most of them are not joking. Think about it this way: a 150 pound person running a 10 minute mile for 30 minutes burns about 360 calories. 1 Piña Colada has 245 calories, 1 serving of nachos (6-8 nachos) is 345 calories.  You are what you eat; nothing can change that. If your goal is to lose weight, then you should be eating smaller meals more often. Your goal should be to eat about four or five smaller meals per day.

Myth 5: Your metabolism slows down once you hit 30.

Truth: False! Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!

Myth 6: If you want to reduce the fat on the back of your arms, you should do a lot of tricep exercises.

Truth: Sorry, but there is no such thing as ‘spot reduction!’ Fat is located underneath the skin evenly through out the entire body. Fat is reduced through out the body in equal measures. Areas with a higher amount of fat will show results at a slower rate because there is more of it to lose.

Myth 7: Running is bad for your knees.

Truth: There are many factors that cause pain in the knees. The most common cause of knee pain is a muscle imbalance in the quadriceps. This imbalance causes the knee joint to be pulled in a direction in which it isn’t designed to be pulled. Running is the easiest activity to blame for this imbalance, but there are many factors that can contribute to knee pain including: old worn out running shoes, hard running surface, and bad form while running. All these causes are actually the fault of the client; they are not caused by running. If certain precautions are taken, your knee can get better if you listen to your body and to your trainer. In time, and with the right training, you can rid yourself of knee pain and continue to run into retirement!

Author Bio:

Tom Kalka is the President and CEO of Custom Fitness Concepts in Virginia and has been providing exercise advice and guidance to his clients for more than 14 years. Contact Tom today for more information about removing these and other fitness myths from your personal training programs.

Are you already in pretty good shape and now need to take your workout to the next level?

Here are some tips and suggestions about taking it up a notch.  Some of these are fairly obvious but some others you might not have thought of.

Obvious ways:

Do more (in order of effectiveness)

o    Time – spend an extra 15-30 minutes at the end of your current workout doing a cardiovascular exercise like jogging/ running, spinning or the elliptical machine.  Do this about 2-3 times per week and you’ll burn tons extra fat calories.  Cardiovascular exercises at the end of a workout will utilize more of the energy (calories) stored inside the body’s fat cells and will therefore produce quicker results.

o    Days/week – It’s safe to say that for most people an hour long strength building workout with some cardiovascular exercises mixed in will burn anywhere from 350-600 calories in an hour.  By increasing the number of these types of workouts you get in a week you’ll obviously burn more calories and start seeing more results!

o    Weight – don’t opt for the lighter resistance; increase the amount of resistance you usually use, even if it’s just 10%.  Increasing the resistance will make your body work harder and will burn a few extra calories.  This doesn’t mean you have to stack on the weight, just add more than you are use to. You can always go back to the easier resistance between sets.

o    Repetitions – Instead of doing 10-15 reps of an exercise, increase it to 20-25 reps. The best way to tone muscle is to use it over and over again.  10-15 reps is a good start, but once you get use to doing something, it’s time to change it up and adding additional reps should do the trick.

o    Use Training Variables – Training variables are things you can do to change how an exercise is preformed.  A couple examples include: change the speed at which you perform the exercise (go faster or slower), change the grip you normally use to perform an exercise, or do a mega set (this is where you do three exercises back to back to back then start over again).  There are about 18 different training variables in all and any good trainer should be able to guide you on how to use them properly.

Eat less

• Eating less isn’t the same as skipping meals.  The goal should be to eat smaller meals more often.  Skipping meals slows down your natural metabolism while eating on a schedule will keep your metabolism working at a higher rate.  Stop trying to lose weight by skipping meals, it is a horribly ineffective technique.
• Cut some of the carbohydrates. FACT: one ounce of carbs (bread, pasta, rice) has about three times as many calories as one ounce of protein. So, cutting the amount of carbs in your diet will cut many of the calories in your diet as well. (This is NOT an endorsement for a low or no carbohydrate diet, just a reminder that you do not need to eat bread at every meal, especially at restaurants).

Less Obvious:

• Stop talking during your workout.  When you are talking you are detracting from the effort you should be putting into your workout.  The rule of thumb should be, if you are able to hold a conversation, then you are not pushing yourself hard enough.  It doesn’t matter if you are walking, running, or lifting weights, you should not be able to hold a conversation.  However, you should be able to answer questions (from your trainer) with short answers.  If you are unable to do so, then you are likely working too hard.

• Focus on each exercise you perform, better yet, focus on each rep you perform.  Pay attention to the muscle contract; think about how you want that muscle to look someday.  Focus on your form, your breathing, and your range of motion.  Ensure you are going through the entire range of motion and if you aren’t sure what this means or what the proper range of motion is, then you should be seeking help from a professional that does know.

• If out on a run, bike, swim or any cardiovascular event; have a goal.   Don’t just go for a run.  Your goal can/should be time or distance based.  During your run, you can add additional goals, like hanging with the group that is typically in front of you, versus being content with what you normally do.  Or, you can sprint up hills and jog down hills, another goal is to run a certain distance for time, then at some point in the future, you try to get to that same point quicker.  Having a goal will help keep you focused and motivated to accomplish it.

• During your sets – Avoid taking all the small breaks.  Skipping a rep here and there, resting the resistance on a protruding body part on the way down or using momentum or allowing tension off of the muscle are all ways to cheat.  Despite your trainers requests, demands and pleads, you are the only one who can actually stop cheating.  Pushing through those extra few reps and not taking the breaks will make the muscles get stronger, leaner and will help burn off those extra calories.

• Gadgets – yes, add something extra to your workout and reap all the benefits.  Add a few of the below recommended products to your normal routine and all of a sudden you will have a completely new workout that will challenge you in new ways.  It doesn’t matter if you are an outdoor conditioning client or an in home Personal Training client. These items will work!

o    Medicine balls – Can be used with squats, lunges, abs, running, jumping, etc. (these are small balls that are weighted and come in 2, 4, 6, 8, 10, 12, lbs.)

o    Weighted vests – Can be used with squats, lunges, running, jumping, etc.

o    Bosu Ball – Good for most lower body exercises like squats and lunges; assists in the development of the core body to help prevent injuries and lower back pains.

o    Weighted jump ropes – Assist in increasing cardiovascular intensity, therefore burning more calories.

o    Stability balls – Assist in the development of the core body to help prevent injuries and lower back pains. (these are the large balls that you can sit on)

o    Wrist and/or ankle weights – Increase your intensity while running/walking to get your heart rate up higher and help you burn more calories.

For a one time cost, these gadgets will enhance your workout and your fitness a great deal.

Author Bio:

Tom Kalka is the President and CEO of Custom Fitness Concepts in Virginia which offers a wide range of personal fitness training programs.  If you are serious about ramping up your workouts, try a fitness boot camp for free and see what a difference it can make.