Fitness Discipline Planning

To so many suffering from obesity they have a larger much more complex problem psychologically. Thus, they must have a well planned and medically reviewed plan as well. All too often those suffering from excessive weight get caught in the yo-yo diets that are quick to start and yest quick to end, not finish. We believe that a fitness discipline plan should have elements of variety and a thus tempo change each and every day. If you break it down to individual days you could think of this in a very modular fashion. Perhaps walking and stretching on certain days with an all green diet. Then intermix the fun foods (with the right portions) with an increase in aerobic activity. Remember, if the problem is sitting then the solution is walking or jogging or even better running.

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If you have access to a swimming pool or club that offers a pool then by all means incorporate 1-2 days of swimming to your program. If indoors, you can do this all year long. We often hear from business travelers that they are stuck in their "Eat Out" on the road situation. Well, that may be true and tempting to eat Roy's each and every day but guess what? Most of the better hotels now have exercise equipment and some if not all have pools both indoor and out door. So if you travel, put something in your Outlook Calendar that has 50 minutes of aerobic activity! No excuses!

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Keep things open to change with your plan. Review it often and keep up to date on new ideas that are all over the internet and in popular magazines like Womens Health or Mens Health. These are highly regarded magazines that we subscribe too and keep our team on the cutting edge for new ways of doing very simple things. When it's all said and done the KISS principal is pretty basic but repeatable. Fitness Discipline should be throughout your calendar thinking.

Effective Weight Training

It is important to explore everything that exercise has to offer, rather than simply sticking to one kind of exercise. While hopping on the treadmill regularly is great, it doesn’t give you all of the benefits that some other forms of working out might be able to give you. One of these elements is weight training. Regular weight training doesn’t just make you stronger and increases your muscle mass, it also increases the strength of you bones. This must be in your fitness discipline thought process.

But unfortunately, even experienced weight trainers make simple, common mistakes that utterly sabotage their progress with weight training. But with a little education and little persistence, anyone can see themselves comfortably lifting more and more weight almost each ad every week.

Slow it Down – The most common mistake that most people make while weight training is simply doing it too quickly. Slinging the weights around as fast as you possibly can won’t really help you, because it means that the weight is being lifted by momentum, rather than your own muscles. So in order to get the full benefit, you should take it slow. Ideally, you should spend two seconds lowering the weight, and another two seconds lifting the weight. This ensures that the maximum amount of stress is placed on your muscles.

Make Workouts Brief- Your time lifting weights should be short but ultimately brief, but also very intense. Ideally, you should make each individual workout last in between half an hour and forty five minutes. If it lasts longer than an hour, it actually won’t do you much good, because at that point your body is forced to turn to your muscles for fuel.

Rest Briefly in Between Sets – For those who don’t know, you weight training is composed of reps (which is the individual weight lifting motions) and sets (which is a group of these motions.) For most workouts, it is usually optimal to do three sets of ten reps, which a brief rest in between each to set to help your muscles recover and prepare for the next set.

However, sometimes exercisers make the mistake of just waiting too long in between each set. Ideally, you should only rest for about sixty seconds in between sets. Rest any longer, and you will just stunt your progress in weight training.

Eat Right After Your Workout – For about half an hour after you are done weight training, your muscles are seriously craving proteins and carbs to refuel them. If you give them what they need at this time, it can kick start the muscle growing process. But you can’t just give them any kind of carbohydrates and protein. They must be fast acting, so they can quickly take advantage of that window of opportunity. For this reason, most trainers drink a protein shake mixed with fruit. The protein gives your muscles the building blocks they need to grow, and the fruit gives them carbohydrates in the form of sugars that help give them the energy to grow.

Christopher William McCombs operates Positively Fit Personal Trainer in Studio City, Los Angeles. One day while he walked out of a popular socal taco restaurant Chris was struck with an idea for a very different approach to losing fat which he helps people all over LA County. Chris is also a Personal Training Marketing Expert and helps fitness professionals all over the U.S. to triple their income and cut their work hours in half.

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