Vancouver Personal Trainer | Kalev Fitness Solution | Free Session » Weight Training

How Rules Equal Rewards

Kalev — Thu, 06 Oct 2011 12:00:31 +0000

Sticking to a consistent workout regime often seems hard enough, but throwing good nutrition into the equation can throw many people hoping to change their lifestyle over the edge of what they consider to be attainable.

Most of us, having heard time and time again the phrases ‘bit by bit’…and ’slow and steady wins the race’… are aware of the basic changes that can better your health and rev up your workout regime – eat a balanced diet, workout, get rest. Repeat!

But for those who have difficulty implementing change into their lifestyle, or are having some trouble seeing results… Learning new information, using it and taking the time to reflect on what needs to be adjusted in one’s own meal or workout plan is always beneficial. Sticking to rules can lend you a hand without you even knowing it. Here are a few to try, maintain, and further your results – faster!

Green = Good

Do you want to lose a proven 8.5 times as much weight? Pack your plate with greens! Here is the first (and arguably foremost important) rule to follow. That greens are good – veggies act naturally as fat repellants. When you fill half of your plate with leafy greens, you fill up on healthy and nutritionally dense food packed with benefits for your body. Doing this you are guaranteed to consume fewer calories and fat during your meal. Foods which grow on trees contain more omega-3’s which are important for your diet, as well as a natural dose of vitamins and minerals. Fruit will help give you a plentiful dose of fiber, ruling out a sugar rush (and crash) post meal. One study found that those who eat fruits at the beginning of the day consume 15% less calories per day!

Eat the Right Protein

Why not start with Breakfast! Eating a substantial breakfast will help you focus on what needs to be done during your day – not what needs to be eaten later. Not only does skipping breakfast increase your risk of obesity by a startling 450%, but it leads to lowered energy and focus. Did you know that people who eat eggs, or a healthy protein in the a.m tend to lose more than 65% more weight than those who grab a bagel? Grab a yogurt, eat some eggs, or even make yourself a quick shake in the morning.

Protein also helps repair your body post-workout to help you burn a ton more fat even 24 hours after you finish! Protein also deters the effects of cortisol – a nasty stress hormone which makes your body hold onto fat. Eating protein is a pretty simple rule with big rewards. Try a protein calculator to see a good fit for you! http://www.healthcalculators.org/calculators/protein.asp

Rules Recapped

Make a habit to load your plate half full of greens
Eat fruits as snacks, and supplementary to meals
Know what the best proteins are for your body – consume between .54 and 1 grams per pound of weight you are. For example, being 150 lbs, try for 75-150 grams/day. The more you are working out, the more your body needs the muscle repair protein gives.
And of course, learn to pay attention! –To what your body feels strongest with, and what you find keeps you at an energetic and confident level.
Make a set of rules for you. Changes that you need to work on to see a better you. Stick to them, see results, and be proud that with these rules and help from the best personal trainers in Vancouver, you have upgraded to you – version 2.

Turkey Hangover

Kalev — Tue, 28 Dec 2010 00:25:52 +0000

If you went a little … well overboard this season don’t worry, you’re not alone… most people gain about 2 pounds on average during the Christmas season. I know, that doesn’t sound that bad does it? The scary thing is that most people don’t lose that extra weight over the course of the year and in 5 years that’s and extra 10 pounds! Yikes. I don’t like to plan my whole life but there are certain things I believe need good, solid planning and I think health and fitness goals are some of them. That’s why this year I’m thinking about my resolutions early. It’s much easier to play defense than offense when it comes to health and fitness. Start thinking of where you want to be in January… If it’s not five pounds heavier, try planning out your days this holiday season and including some workout sessions. Make sure you stick to the plan and actually go. If it’s a friend you haven’t seen in a long time, do a coffee / yoga date. Eat a healthy meal before you go out to a party and skip the soda… soda water is your friend, coke is not! Little things like this will go a long way and make your resolution seem a lot less daunting come January. If you think you’ll need an extra push in January with some personal training start looking at your schedule now and figure out what days and times will work for you when you’re ready to start. Planning early will allow you to get used to the idea of having a scheduled workout and allow you to shuffle other aspects of your life around if need be. If you’re looking for classes; yoga, pilates, spin or whatever it is you like to do, look at some online schedules, pick the studio that matches what you’re looking for and schedule it in. Boxing week, call the studio or personal training company and take advantage of their deal.

Jessica Slonski, Vancouver Pilates Instructor - Kalev Fitness Solution
w: http://www.KalevFitness.com
t: 604-568-6006
e:Info@KalevFitness.com
b: www.rippedmansecrets.com

CARDIO VS. STRENGTH-TRAINING WORKOUTS

Kalev — Thu, 22 Jul 2010 23:10:40 +0000

CARDIO VS. STRENGTH-TRAINING WORKOUTS

In one corner: Dumbbells. In the other: A jump rope – dicing the research to determine whether strength or cardio rules.

To KO fat — and keep it off…

Cardio’s edge Calorie for calorie, cardio has a slight advantage. You’ll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling.

Strength’s edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you’ll fry an additional 25 percent of the calories you just scorched during your strength session. So if you burned 200 calories lifting weights, it’s really closer to 250 overall.”And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

To read more go to: http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts

Vancouver Pilates Instructor Jessica Slonski - Kalev Personal Training
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

CARDIO VS. STRENGTH-TRAINING WORKOUTS

A WH Fitness Face Off

In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.

Liz Plosser

Passat or Prius?

Trader Joe’s or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma’s minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it’s at. Some even suggest ditching cardio altogether.

To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don’t worry, nobody’s going to bite anyone’s ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we’ve decoded which discipline you should devote your sweat to — and created a workout that’s perfectly proportioned to give you all the benefits. Now, let’s get ready to rumble…

To KO fat — and keep it off…

Cardio’s edge Calorie for calorie, cardio has a slight advantage. You’ll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength’s edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you’ll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. “So if you burned 200 calories lifting weights, it’s really closer to 250 overall.” And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there’s more good news when it comes to iron’s fat-socking power. “For every 3 pounds of muscle you build, you’ll burn an extra 120 calories a day — just vegging — because muscle takes more energy to sustain,” Westcott says. Over the course of a year, that’s about 10 pounds of fat — without even changing your diet. Yes, please.

Winner: Strength

To squash stress…

Cardio’s edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. “Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression,” says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.

Strength’s edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio’s benefits. So, for now

Winner: Cardio

To love standing naked in front of the mirror…

Cardio’s edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line — even when they bring up the rear.

Strength’s edge Think you look hot immediately after a workout? It’s not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects’ body image — how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you’re hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.

Winner: Strength

To stay off the sideline

Cardio’s edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons — and the cartilage in between. If you’ve got a weak link, you’re screaming to be benched. That is, unless you hit the weight room.

Strength’s edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program — think single-leg squats and anything on a wobble board — reduced the risk of ankle sprains in athletes. “Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries,” says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints — so lunges, rows, squats, and presses are all fair game.

Winner: StrengCARDIO VS. STRENGTH-TRAINING WORKOUTS

A WH Fitness Face Off

In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.

Liz Plosser

Passat or Prius?

To KO fat — and keep it off…

Cardio’s edge Calorie for calorie, cardio has a slight advantage. You’ll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength’s edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you’ll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. “So if you burned 200 calories lifting weights, it’s really closer to 250 overall.” And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

Winner: Strength

To squash stress…

Cardio’s edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. “Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression,” says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.

Strength’s edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio’s benefits. So, for now

Winner: Cardio

To love standing naked in front of the mirror…

Cardio’s edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line — even when they bring up the rear.

Strength’s edge Think you look hot immediately after a workout? It’s not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects’ body image — how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you’re hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.

Winner: Strength

To stay off the sideline

Cardio’s edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons — and the cartilage in between. If you’ve got a weak link, you’re screaming to be benched. That is, unless you hit the weight room.

Strength’s edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program — think single-leg squats and anything on a wobble board — reduced the risk of ankle sprains in athletes. “Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries,” says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints — so lunges, rows, squats, and presses are all fair game.

Winner: Strength

Preventing Muscle Soreness

ChrisK — Tue, 20 Jul 2010 22:48:18 +0000

Don’t be afraid to push yourself hard during a workout because of that dreaded muscle soreness that follows. This pain and stiffness that everyone feels 24 – 72 hours after a heavy workout is referred to as delayed onset muscle soreness or DOMS. Although it is a good indication that your muscles worked hard, most people would rather let their trainer tell them and not their muscles. How can DOMS be reduced? First off, consistency is key. Muscle adapts quite fast and after every workout, you will feel less sore. This is called the repeated-bout effect. Stretching after a workout also helps your muscles relax, so don’t skip it! Lastly, active recovery is very important. It might seem counter-intuitive to work-out more to feel less sore after a tough work out but try it out! Cooling down after a session at a low intensity will promote recovery by reducing muscle lactate levels faster than just resting. It is also a good idea to do a low intensity workout the days after as well. Studies have shown it increases blood circulation which in turn helps remove lactic acid from the muscle and has positive effects on psychological recovery by promoting relaxation. To sum up reducing muscle soreness:

1) Stay consistent

2) Stretch after

3) Active recovery (low intensity exercise)

Vancouver Personal Trainer Christian Kubas – Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

Tight Hamstrings? – Try PNF Stretching

ChrisK — Mon, 12 Jul 2010 21:37:18 +0000

Is regular static stretching not cutting it with you? Then ask your trainer to perform PNF stretching with you. PNF stands for proprioceptive neuromuscular facilitation and it is a combination of passive stretching and muscle contractions to induce muscle relaxation. There are several different methods and techniques for PNF stretching and you should leave it up to your trainer to decide which is best for you. It takes more time than traditional stretching however, quick gains in range of motion can be achieved in a shorter duration. Your hamstrings will be nice and limber in no time!

For more information on PNF stretching, check out:

http://www.sport-fitness-advisor.com/pnfstretching.html

http://www.thestretchinghandbook.com/archives/pnf-stretching.php

Vancouver Personal Trainer Christian Kubas – Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

6 Tips to Losing Weight

ChrisK — Wed, 07 Jul 2010 20:06:51 +0000

1) Don’t slow down or change the effort of exercise. Keep your pace consistent and exercise as hard as you comfortably can to optimize calories used.

2) If the exercise is too hard and you can’t optimize the calories burned, slow down.

3) Use both aerobic and anaerobic training to optimize your ability to burn fat.

4) Your total caloric deficit per day should be roughly 500-1000 calories (Avoid dropping below 1200 for women and 1800 for men). This can be achieved by eating 250 calories less per day and burning off 250 calories through exercise.

5) Try a personal trainer – Benefit from their knowledge and be motivated to push yourself harder.

6) Try an outdoor bootcamp class – A fun way to burn off calories and get a tan!

Vancouver Personal Trainer Christian Kubas – Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

Get Consistent – Try a Personal Trainer!

Kalev — Tue, 29 Jun 2010 20:51:51 +0000

Get Consistent – Try a Personal Trainer!

Have you have been doing the same routine for months yet you don’t see results? You’re not meeting the goals you have or you can’t stay consistent? There is a big chance that a certified personal trainer will help you out a lot. First off, consistency is a key factor to success in a workout schedule. It does not matter if you are preparing for a bodybuilding competition or you are simply trying to put on some muscles. You need to work out regularly in order to achieve the goals you set for yourself. If you have regular appointments with a professional personal trainer you will see that you are forced to get results, which immediately means results will appear faster. It can be the key factor in achieving your goals, let us help you make a change!

Personal Trainer Vancouver – Kalev Personal Training Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

Signs of Overtraining – Vancouver Personal Trainer Tip

Virgil — Wed, 28 Apr 2010 17:49:33 +0000

Overtraining is a physical, behavioral and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.

A common misatake among many. According to some “experts” overtraining is a mistake amongst all. Others will tell you its merely imposible to overtrain. Clearly the line sits somewhere between the two extremities, and as with every matter concerning the human body, crossing that line is different for every individual. Here are some indicators:

Energy Levels- One of the most common and embraced benefits of working out is increased energy! Sure, maybe not RIGHT after your workout are you gonna feel at your greatest, but during your regular moments throughout the day you should feel more “alive”! When you wake up in the morning, arrive at work, cook dinner…these are some of the moments during which you may, or should, be feeling like you have an extra hop in your step. Be careful, though, not to mistake low energy levels as a result of overtraining when in actual fact you could be just plain ol’ lazy! As you advance in your fitness, you will discover your body and be able to distinguish between the two.

Strength Gains- Pretty simple…. If you’re training for strength, you ought to be getting stronger. If you’re not getting stronger, there’s something you’re not doing right. Overtraining could be that “something”. Ensure your muscles have enough recovery time both inside and outside of the gym.

Bodyweight- You can look at this from two angles. If you’re training to build mass, and….you’re not building mass!, you could be overtraining. Take your time using progressive overload, but don’t OVERload. You’ll tire your muscles out to fast, and they’ll need much more time to recover and progress. If you’re training to lose weight, and….you’re not losing weight!, you could be overtraining. Again, take your time. You’re body needs to be tricked into losing weight. You’re body tends to “fight” whatever change you’re trying to give it. If you train to hard, or diet to hard, you’re body will say “f@ck off!” and try to hold on to whatever it is you’re trying to deprive it from.

Speak to your personal trainer to find out if you’re on the right track to your fitness goals, and look for the proper signals that indicate you are training at optimum intensities.

Vancouver Personal Trainer Virgil Isaacs- Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

Common Injuries – Tennis Elbow – Vancouver Fitness Tip

Virgil — Tue, 20 Apr 2010 14:10:12 +0000

Tennis Elbow (officially known as lateral epicondylitis) is simply an inflamation of the lower outer edge of the humorus (lateral epicondyle) that results in discomfort. Tennis elbow is a repetative strain injury which means that overuse over the course of months, or even years, can lead to tiny tears in the tendon and eventually injury. Any repetitive impact while gripping can cause this disorder. Squash, tennis, badminton and occasionally weightlifting are the most common causes of this injury, however, it can result from something as simple as using a computer mouse all day long for years on end.

Most common treatments for tennis elbow include taking anti-inflamatory drugs (asprin, ibuprofen, etc.), rest, cooling after use, heating to relax muscle and compression bands to relieve tensions on the tendons. Rehab for tennis elbow involves stretching, strengthening the affected tendons, and massaging the injured tissue.

Vancouver Personal Trainer Eric Walker- Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

Common Injuries – The Rotator Cuff – Vancouver Fitness Tip

Virgil — Fri, 02 Apr 2010 16:50:23 +0000

The rotator cuff is comprised of four muscles: supraspinatus, infraspinatus, teres major and subscapularis. This group of small muscles is responsible for the internal/external rotation of the arm and one of the major abductor muscles. Basically, if you moving your arm your rotator cuff will be actively involved.

I am sure that everyone who is reading this article knows someone who has or had a rotator cuff injury. Injuries to the rotator cuff are common among athletes in sports that involve throwing, swinging and overhead movements. The most common injuries are impingements, pulls and tears. Mild to moderate injuries can be treated through the R.I.C.E. (rest, ice, compress, elevate) method and strengthening exercises while more severe cases may require surgery. These injuries can last for years if untreated but with proper intervention a full recovery can take place in a matter of weeks.

If you are experiencing weakness or pain in your shoulders in or outside of the gym, talk to your personal trainer about possible rotator cuff injuries. Also speak to your personal trainer to discuss proper warm up techniques for your rotator cuffs before performing strenuous exercise.

Vancouver Personal Trainer Eric Walker- Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com