Building Better Bodies Fitness

I received this question in my email the other day and I thought it’s probably a common thought amongst those not used to working out. So, I thought I’d share my response with all of you – just in case you were wondering too.

While it’s not suggested that you do a full body workout on the same day, over the course of the week, you should be focusing your efforts until you have worked out all of your muscle groups.

For example, if you’re working out three days each week, one day should focus on upper body. Another day may focus on abs, while the third day focuses on a lower body workout.

Burning fat is not much of a fun experience for anyone. You may mentally sike yourself up for an hour a day routine at the gym moving from cardio machine to cardio machine, but in the end you either give up or go into a coma from boredom. A better fat burning option is using the High Intensity Interval Training, also known as HIIT

What is HIIT?

HIIT is several short, but hard exercises followed by short and less intensive exercises. Some of the benefits of HIIT are that it doesn’t take a lot of time to complete a workout and it doesn’t take a lot of time to start seeing the positive results. The drawback is that these types of workouts are tough.

Research studies reveal, however, that HIIT programs tend to burn nine times the number of calories burned in traditional cardio workouts. Shorter, more intense workouts with far better results than longer, more boring workouts; it seems like a fair tradeoff.

How HIIT Works

A HIIT workout causes the heart rate and energy consumption to spike, which triggers the release of huge amounts of growth hormone and other fat burning and muscle growing chemicals into the body. Intense workouts, such as HITT, also turn the metabolism on full blast, so a higher rate metabolism continues for several hours after your workout is over.

It’s not to say that HIIT is an easier way to lose weight and burn fat because it is intense. HIIT does, however, payoff faster and more effectively than any other type of cardio workout.

As I laced up my tennis shoes the other morning to head out for a run, I asked my girlfriend if she wanted to come with me. She scoffed at me and said something to the effect of, “I don’t run. Running is bad for your knees and back and stuff.”

Contrary to my girlfriend’s beliefs, running is one of the best exercises you can do. If you’re not much of a runner, per se, then walking is right up there as being good for your health and your body. Running and walking are two exercises that give pretty much your entire body a workout.

Not only does it work on your leg muscles, thighs, butt and more of your exterior parts, running is also good for your internal organs like your heart and lungs.

While it’s certainly acceptable to jump on the treadmill, running or walking in the great outdoors can do wonders for you too. If you always walk or run at the gym, try something new and jog in a park near your home or go a couple rounds at the local high school track instead. Your trusted treadmill will be there for you when you return, but switching up the location where you run or walk can keep the exercise slightly more exciting – making you more apt to continue to do it.

Unfortunately, there isn’t a magic formula you can use to create the perfect body building routine. Fortunately, there are steps you can take to create the most effective body building routine for you – a routine that blends your body’s needs with your schedule.

Overall Health

The first item to consider when creating your routine is your overall health. Are you physically fit or do you have health problems you need to consider before starting your routine? Your health determines what your body is capable of doing so understanding this upfront helps you to cater your workout to fit your health. Whether you’re physically fit or not, most health experts agree scheduling rest days into your body building routine is imperative.

Concentrates on Body Parts

Another important aspect of an effective body building routine is that the routine concentrates on specific body parts. While one day the routine may work on your upper body, the next day focuses on your lower body. Cardiovascular workouts should also be included throughout your routine. At least two days of rest should also be included each week.

Clearly Defined Goals

Another important part of your bodybuilding routine is setting specific goals. By setting goals, you have something to strive for and have a way of measuring your success (or failure) in reaching your goals. Your goals also dictate how to create your routine because someone who is trying to lose weight is going to have a different workout routine than someone who is trying to build body mass.

In order to create an effective body building routine, make sure your routine contains these three important aspects. Creating the right routine for you and your body depends on it and helps you to achieve your body building goals.

When training my clients and friends I always keep in mind that we don’t have a lot of extra time to devote to body maintenance and work outs. That is why I try to incorporate exercise routines that are short and to the point – to get in and out of the gym with the most bang for your buck and time. These exercise routines usually take less than an hour and will have you building muscle, burning fat and becoming physically fit. I try to incorporate at least one of the following training methods when helping my friends and clients.           

HIIT (High Intensity Interval Training) 

This method of training has been shown in countless scientific studies to be superior to the traditional hour long session of cardio training. One good way to do HIIT is by running as fast as you can for one full minute, either on the treadmill or outside. Follow this one-minute run by two minutes of walking. When the two minutes is up, run again as fast as you can for one minute and then walk again for another two minutes. Continue this routine for a full 30-minute session. Also remember to properly warm up for 3-5 minutes at the beginning and end. 

Circuit Routine

Circuit routines save time by having you use a circuit of various exercises. Using light to moderate weights, do about 15-20 repetitions and run through the circuit 1-3 times in 30 minutes, with minimal to no rest.  I usually rest long enough to go from one station to the next and when I’m really tired less than one minute. Once I finish one circuit I rest about two minutes. Track yourself so next time you can try and set a new personal record.

The exercises consist of working out the bigger muscles first and finishing off with the smaller ones. My routine consists of squats, incline dumbbell bench press, deadlifts, sitting dumbbell press, alternate dumbbell curls, triceps extension, calve raises and crunches. This method gets a lot of work done in 30 minutes, and it is very effective in building a better body. It can be pretty grueling, so start of slow and work your way up.

Core Training

With this type of training weights are not needed and can be done in the comfort of your home, office, hotel or local park.  In my core workout I incorporate pushups, boxer squats (squat down and come up lift one leg and throw a jab repeat for opposite leg and that is one rep), bicycle (lie on your back and pedal your legs from side to side while crunching your abs from side to side hands behind your head), front planks, and side planks(hold in this position for as long as you can rest and repeat three times). All exercises are done to failure and at a quick pace do 3-5 sets with little to no rest leaving the planks for the end of your routine. Basically, you have no excuse not to workout with these routines you can get your workout on in less than one hour. Good luck, have f

We do everything else online, why couldn’t working out or working with a personal trainer online work too? The answer is that training online does work. If you think about it logically, working out in the comfort of your own home means that you don’t have to travel to the gym and you don’t have to workout in front of all of the people in the gym.

There are personal trainers that offer online training programs. These programs give you access to nutritional information and exercises and even include one-on-one workout sessions completed via web cams (one in your workout area and one in the trainer’s office).

Building Better Bodies Fitness is rolling out an online training program in 2010. If you’re interested in getting on the VIP list to be one of the first to be notified, send me an email to info@buildingbetterbodiesfitness.com.

Body builders may have a short period of time to get their bodies in shape for competition. Ideally, you want to start your body building career and gradually ease into the workouts. Here are some steps you can take to build muscle a little quicker than normal.

Step 1

Set goals and objectives. Before you can get where you want to be, you have to figure out where it is that you want to go. “I want to build muscle” isn’t enough.

Step 2

Put it in writing. Put some specific and measurable goals down on paper. This will help you stay on track and measure your progress.

Step 3

Set a deadline. Add a timeframe or deadline for you to achieve your goals. Having a set time period can help motivate you to stay on track and gives you a drop dead date for how long you have to reach your objectives

Step 4

Create an exercise/workout routine. Create a workout routine or hire a personal trainer that can help formulate the right workout routine for you to accomplish your goals. Keep track of your workouts including the number of days per week you’re working out, what you’re eating, number of reps, types of exercises, etc.

Step 5

Execute. A plan is only effective if you put it into motion. Once you have your workout routine on paper, now it’s time to implement the plan.

Interval training is all about working out or training by alternating high intensity exercises with low intensity exercises. Interval training provides the same benefits as a 30-minute aerobic routine, which has a high enough intensity to strengthen your heart while also providing long-term fat burning. Interval training is a highly effective way to lose weight and keep the weight off.

For example, run as fast as you can for one full minute, either on the treadmill or outside. Follow this one-minute run by two minutes of walking. When the two minutes is up, run again as fast as you for one minute and then walk again for another two minutes. Continue this routine for a full 30-minute session.

Benefits of Interval Training

• Makes legs stronger
• Builds more muscle mass
• Burns more fat
• Provides cardio-vascular training for a stronger heart
• Helps to prevent heart disease
• Improves circulation

The Internet and digital and phone cameras have changed the landscape of personal training. No longer do you have to be face-to-face with your trainer to accomplish your goals. Scanning copies of your workout and food journal and sending over digital pictures of your progress to your online trainer ia much easier than treking to gym two to three times a week. Even programs such as Weight Watchers have taken advantage of the Internet by creating online support group programs, where no live meetings or weigh-ins are required.

To date, studies show that there aren’t any outcome differences between face-to-face personal training and online personal training. You can attend online or phone sessions with your trainer and the same body fitness and health goals can be accomplished either way. One major benefit to online personal training is that you are not bound geographically, so you aren’t limited to choosing personal trainers in your area. Second, you don’t have to leave the comfort of your home to interact with your personal trainer. If it comes down to setting up a webcam in the area where you work out while your personal trainer guides you over the Internet, then it doesn’t require you to make a trip to the gym and allows you to work in a private and comfortable environment. Nutrition charts, training schedules and guidelines are available online for you and the trainer to see and use as well so you have everything at your fingertips.

Online personal training is an option that you should at least consider as one of your personal training options. With all of the benefits it can offer you, the benefits reach beyond face-to-face personal training.

Diet pills and crash diets may lead you to the body you want, but typically it’s not the healthy way to get you there. Workout routines can also help you meet some or most of your needs, but are not personalized and customized so you meet all of your needs. One of the best and healthiest ways to accomplish your goals and build the body you want is through personal training. Personal training is eating right and working out in a manner that fits your personal body. No two bodies are built exactly alike, so all workout routine and nutrition plans are not a one-size-fits-all option either.

Why it’s Personal

Personal trainers carry the “personal” part of their title for a reason. The trainer works one on one with the client to find out what the client’s wants are and then puts together a plan for taking them where they want to be. Fitness training takes time to work. Unfortunately, you don’t decide to lose weight one day and shed five pounds overnight. Personal training can get you where you want to be faster because it creates a plan based on your individual body and the methods of training that can be used to accomplish your goals.

Personal fitness training includes instructions from your trainer on the exercises you need to devote time to and how you should eat. Following these instructions can make the difference between succeeding or falling short of your fitness goals. Personal training is also highly personal because it makes you accountable for your actions. Scheduling workout sessions with the trainer requires you to show up and participate in your fitness. Handing over your food journal so your trainer can review how your food choices are playing a role in your health and fitness makes you accountable.