Resistance Training Archives

The Secret To Maximum Fat Burning

Monday, May 14th, 2012 at 10:53 pm  
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By: Sean Millhouse, Houston Personal Trainer

Those rich foods can be irresistible, can’t they? We all love them, and sometimes we feel like we deserve them. But if you overdo it, it shows! So one of the most common questions I’m asked is, “how can I burn the most fat in the least amount of time?” Here’s how…

Get up 30 minutes earlier 3 days a week, have a cup of coffee (coffee increases your metabolism—but just one cup, you don’t want your heart racing), get on your stationary bike, treadmill or any other cardiovascular exercise machine, and do 25-30 minutes of low intensity exercise. By low intensity, I mean you should keep your heart rate at about 60-65% of your maximum. If you don’t know how to calculate your maximum heart rate, I’ll explain that to you on in a second.

It’s important that you don’t eat anything before this exercise, just have one cup of coffee (if you like). Here’s why you shouldn’t eat first and why this “secret” technique works so well for maximum fat burning…

As you eat during the day, your body stores the energy from the food (called glycogen) in your muscles for future use. It does this so that you always have a ready supply of energy for activities like walking up the stairs or carrying the groceries inside. In fact, you have about 20 minutes worth stored in muscles for immediate use.

When you sleep at night, your body uses up this reserve of energy. So when you wake up and start doing some cardiovascular exercise, you start burning body fat almost immediately. Isn’t that awesome!!! Let’s Recap:

1. Get up 30 Minutes Earlier in the Morning
2. Drink 1 Cup of Coffee, But DON”T Eat
3. Do 30 Minutes of Cardiovascular Exercise

For More Information
If you are looking for a Houston Personal Trainer…give us a call at (281) 860-7644 for more information. We can discuss our fitness and nutrition coaching programs, the types of services we offer, and how to determine if you’re the type of client we work with.

Preparing For The MS 150

Monday, March 12th, 2012 at 2:07 pm  
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There are thousands of people gearing up for the annual MS 150 Ride coming up in April.  The majority of the riders will finish the ride.  And quite a few of those people will be very sore for several days if not a week afterwards.

However, if you prepare for the ride properly…you will finish in style.  You may even be ready for a Century the following weekend.

Below you will find some tips on how you can best prepare your body for the grueling task of riding the MS 150.  Several of our Personal Training clients here in Houston have used them to make their ride the best ever.

Nutrition Tips:  Eat a balanced nutritional diet that includes as many fruits and vegetables as possible, plenty of lean meat, poultry, and fish, and small amounts of nuts and dried fruits.  Make the foundation of the diet a variety of complex carbs (fruits, vegetables, and whole grains).  Some of our Personal Training clients throughout Houston follow a lower carbohydrate meal plan.  However, this is not the time to be eating a low carb diet.

  1. Eat adequate calories to support training. Under-eating during the day can lead to feeling fatigued on the bike.
  2. Schedule meals in advance
  3. Become sensitive to energy needs
  4. Consume calories before, during, and afterthe cycling workout or event.
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    Before- Fuel with complex carbs at least 1 hour before (ex. oatmeal or bagel w/ peanut butter)

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    During- If exercising longer than 1 hour, you need carb-replacement of 30-60 grams each hour.  Sports drinks, juices, bars and gels can enhance performance and prevent hitting the wall.

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    After- Consume a high glycemic index food within 15-30 minutes after exercise.  (ex. Large banana) Follow this with complex carbs combined with protein within 2 hours of exercising.  (ex. Chicken breast and baked potato)

Hydration: Drinking adequate amount of water is very important to your performance.  Our Personal Trainers suggest you should drink approx. ½ your body weight, in ounces, of water per day.  (ex. a 200 lb. person should drink 100 oz. of water per day).  Limit the amount of caffeine you drink, as it is a diuretic.  You should also increase salt intake before a long ride.  A good electrolyte replacement drink will come in handy during the ride.  In addition, when riding you should follow the ACSM’s guidelines:

  1. Drink 2 cups of cool fluid 1 hr. before riding
  2. 6-12 ounces every 15-20 minutes during exercise
  3. 3 cups per pound of weight lost after exercise

Strength Training: This should be done to strengthen the muscles and improve posture.  This is a sample plan that we recommend for our Personal Training clients in Houston.  The following exercises should be performed 2-3 days per week (ex. TTH or MWF).

Exercise

Sets

Repetitions
Squats

3

12
Lunges

3

12
Leg Raises

4

10
Donkey Kicks

3

12
Push-ups

3

12
Ball Rows

3

12
Bridge

3

Hold 20 seconds each
Superman

3

12

 

Foam Rolling and Stretching: Can prevent injury, prevent low back discomfort, alleviate stiffness, and improve positioning on the bike.  Foam Rolling can be done for 5-10 before and/or after you ride.  I also suggest you do some dynamic stretches before your ride.  This will help get the muscles warm and ready for action.  All of our Personal Training clients and Boot Camp members begin their exercise programs with Foam Rolling and dynamic stretches. If you plan to do some static stretching (holding a stretch) do so after your ride.  And always make sure you avoid holding your breath.

Cardiovascular Improvement: Only time and training can improve your cardiovascular endurance.  You can’t fake it!  It helps to keep an accurate log of your training.  I have attached an example you are free to use.  The following are drills that we have incorporated into our Houston Personal Training clients’ programs, and you can perform them on a weekly basis to help improve perfo

Sample Drills to Improve Speed, Power, Strength and Acceleration:

Drill

Purpose

Description

Sprinting

Increase speed

 Sprints should be 10-12 seconds in duration and performed at close to 100% effort.  Recover 3 minutes before next sprint interval.

Power Bursts

Increase power and speed

 Begin in moderate gear and cadence of 90 rpm. Take 1 minute to build up to desired training zone.  Hold cadence for 1 minute.  Don’t let intensity drop.  Recover for 3 minutes with easy pedaling. Perform 5 intervals and cool down.  Add 1 interval each week until 10 can be performed in a training session.

Tempo Training

Develop strength and power in saddle

 Pedal cadence should be slow (70-75 rpm range) with heavy gear.  Maintain the intensity below anaerobic threshold for 3-5 minutes, then recover.  Repeat 3-5 times.

Hill Sprints

To accelerate up hills

 Begin pedaling in a light gear.  At the bottom of a small hill, jump out of saddle, and stomp on pedals as hard as possible.  Remain out of saddle for entire hill and maintain speed.  Should be 8-12 seconds.  Recover for 3 minutes.  Perform 5 intervals.

 

Put these tips into action now…it’s not too late!

 

If you need help preparing for the ride or would like some more personal assistance in coming up with a plan, please Contact Us and one of our Personal Trainers in Houston would be happy to help.

Thanksgiving Fitness Survival Guide

Tuesday, November 22nd, 2011 at 3:02 am  
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By: Sean Millhouse of Fitness 101 Bootcamp in Spring, TX

Worried about the holidays coming up? Think you are going to blow up like a balloon? Well, I hate to say it…but you could be right. Thanksgiving Day marks the day when most people fall off the fitness boat. But with a little flexibility in exercise and nutrition preparation, you can easily stay on track with your health and fitness routine.

With holidays looming around the corner, time is always a precious commodity. So the first thing to go is the 1 1/2 hour trip to the gym. But wait…who said it has to be that long. For a few weeks or even a couple months, you can change up some things in your exercise routine to accommodate the hectic lifestyle that the holidays bring. Try some of the following tweaks to your daily regimen:

· Circuit Training- This is one time when Curves has the right idea. The idea is that you pick 7-8 different total body strength exercises. Warm-up first for 5 minutes on a bike or treadmill. Then do 1 set of 15 reps on each exercise with little or no rest in between, and perform 3-5 minutes of cardiovascular exercise after each cycle. Perform 2-3 cycles and then cool down. Total time spent should be 30-45 minutes. Then leave and spend time with your family. And this is just as effective for men as it is women.

· Split Strength Routines- This is for those who are trying to build muscle. Split all of your muscle groups up, for example: Chest & Shoulders, Back, Biceps & Triceps, Quads & Abs, Hamstrings and Calves. Do 1 group per day. And Pick 4-5 exercises total for each grouping. Do 4 sets each of 12 reps. Spend no more than 30-45 minutes, and then get out. You will be so pumped, you may want to keep this routine.

· Cardio Interval Training- Cardiovascular exercise is usually one of the most time consuming components of a fitness routine. Instead of doing the traditional 45-60 minutes, try dropping down to 20-30 minutes. The key here is increasing the intensity! If you are a walker try 3 minute intervals, where 1 minute you are jogging then for 2 minutes you walk. Do this 8-10 times. And watch the sweat drip!

· Time of Day- If you simply must workout for a longer period of time, then you will just have to get up earlier. Instead of working out in the evening, wake up an hour earlier before the family and get your exercise done. It will jumpstart your day.

Eating healthy is always a big challenge during the holidays. 1 serving of a typical Thanksgiving Dinner can easily contain over 2000 calories. Ouch…makes you think twice about seconds. Try to adhere to these tips and you can limit the damage:

· Keep healthy snacks readily available- Things like raw almonds, unsalted pretzels, fruit, vegetables and graham crackers are very nutritious and low calorie. Try to make them easier to reach for than junk food. We are creatures of habit and convenience. Out of sight, out of mind.

· Use portion control- When loading your plate full of your Thanksgiving feast, use good judgment. This is hard, I know! But, try to have 1/4 of the plate be turkey (no skin), 1/4 be yams and stuffing, and the other 1/2 be vegetables. And if you must get seconds, go for the turkey and vegetables. And for desert, go small. Ask for a thin slice of pie, instead of the one that covers the plate. If you can do this, you will be much happier when you step on the scale the next day.

· Use healthy alternatives- If you are the unlucky (or lucky) one who gets to cook the meal, try incorporating healthy alternatives. Use lots of vegetables and fruits. Look for things that are low or non-fat. These will help everyone feel good about the meal that they are devouring.

Now, enjoy the Thanksgiving holiday and keep healthy and fit!

Need Some Help?
If you would like some help or just need a little Fitness Jumpstart, please don’t hesitate to call or email us.  Our Bootcamp in Spring is a great way to give yourself a swift kick in the rear.

5 Steps To Irresistable Thighs!

Monday, August 8th, 2011 at 10:39 pm  
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By: Sean Millhouse, Houston Personal Trainer

The thought of having lean, sexy legs sounds appealing… doesn’t it? Just think what your significant other would say (or do). Or how about a jealous friend or sibling. Wouldn’t that be a great thing? There is nothing nicer to look at than a person that has a pair of toned thighs! So how do you achieve this great feat? Well let me tell you…

First, and foremost, you have to incorporate strength training into your routine to develop the muscle tone. If you are not doing this now…start! You should begin with bodyweight type exercises. Add exercises like lunges, squats and step-ups into your leg routine. Once you master 3 sets of 15-20, then start holding dumbbells. Do this 2-3 times per week, giving 1-2 days of rest in between each leg workout. You should have a professional fitness trainer observe you to make sure your form is correct.

Second, you should add variety to your 4-5 cardio sessions per week. Start with changing the type of exercise you are doing. Instead of always walking/jogging, try cycling. You can also change the intensity of your cardio workout. One day you can go for distance, the next you should go for speed. By doing this, you will ensure that the leg muscles are being challenged in new ways. Notice the improvement yet?

Next, you need to ensure that your body is being fueled properly. If you do not consume enough calories, your body will hold onto it’s body fat stores. Which makes it almost impossible to show off those toned thighs. So, you should be consuming 5-6 small meals a day. And each meal should be spaced about 3 hours apart. By eating the small frequent meals, you will give your metabolism a much needed boost!

You also need to be sure you are hydrating your body correctly. If you drink too much caffeine (Starbucks addict) or not enough water, your body will retain water. And this will also make it difficult to reap the rewards of your hard work. To be certain you are properly hydrated, drink half of your body weight in ounces per day (of water). So if you weigh 150 lbs., drink 75 ounces. Be aware that this does not include what you should drink during/after exercise, or if you drink caffeine.

Finally, to be sure that your thighs stay looking good, make sure that you stretch them regularly. Because walking with a limp is not very sexy! It is a good idea to stretch during and after exercise. But, be sure not to stretch before warming up, because it is possible to injure yourself. You should perform 3-5 different stretches for the legs, holding each for 10-15 seconds.

Here’s the recap:

1. Start Strength Training 2-3 times per week
2. Vary your Cardio Sessions
3. Eat 5-6 small meals a day
4. Drink plenty of water
5. Stretch during and after exercise

For More Information
If you are looking for a Houston Personal Trainer…give us a call at (281) 860-7644 for more information.  We can review our personal training and nutrition coaching programs, the types of services we offer, and how to determine if you’re the type of client we work with.

Top 6 Fitness Myths and The Truth

Thursday, July 21st, 2011 at 12:02 am  
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By: Sean Millhouse, Houston Personal Trainer

A poll of Fitness Professionals was taken to discover the Top 6 Fitness Myths that are heard by mislead consumers. Here they are with the truth explained (by me):

1. Women who lift weights will get bulky muscles. Most women do not have the genetics to look like Arnold. Generally, the women you see who look like this have taken some form of illegal steroids. What a shame.

2. Spot reducing is possible. Again, genetics play a huge role in how your body looks. You can do crunches until you drop, but you won’t develop “6-pack” abs until you do cardio. As a general rule of thumb: the first place fat started accumulating, will be the last it will burn off…Sorry!

3. No pain, no gain. This will only lead you to an injury. There is a difference between pain and burning. Pain is bad, and generally would occur in or near a joint. Burning is good, as long as it is in the muscle you are working. Feel the burn!

4. Exercise requires a hefty time commitment. Sure, if you have the time to spend 2 hours a day in the gym you can. But who does? You can easily perform an effective exercise routine that will only take 30-60 minutes. And this can be done 3-4 times a week. So, if you do the math that only 1.5 – 4 hours a week. Not bad…huh.

5. If you exercise, you can eat whatever you want. This just isn’t true. First, food is fuel for the body. It’s like putting bad gas in your car…at some point it will break down. Second, eating fatty and sugary foods will conceal your hard work at the gym. Why would you do that?

6. There’s a magic bullet (quick fix) out there somewhere. When you find it, please let me know. We can patent it and make trillions of dollars together. No seriously, this is just wishful thinking. It is like anything else in life, you have to work hard to receive the benefits. You can go and take pills, but as soon as you stop: guess what…it’s back! Or you can go and have liposuction, but unless you start exercising and eating healthy, the fat will come back and look worse than ever. Trust me on this one!


For More Information
If you are looking for a HoustonPersonal Trainer…give us a call at (281) 860-7644 for more information.

OUCH! I’m so sore!! – What is Delayed Onset Muscle Soreness (DOMS)?

Saturday, May 15th, 2010 at 9:00 pm  
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By: Justin Yule (Guest Post) Owner of Fitness Revolution in Chanhassen, MN

Here’s the scenario:

Alarm goes off.

Ugh, what the hell?  It hurts to reach for the clock.  Oh, my God!  I don’t know if I can get up.  Holy $#!^ it hurts to walk!!  Uh-oh, I don’t know if I can sit on the toilet…

Does any of that sound familiar?

Ah, yes, good old next-day muscle soreness ?

But, why does it happen and what can I do about it?

Delayed Onset Muscle Soreness (a.k.a., DOMS) is the muscle soreness that occurs in the days after a challenging bout of exercise, a new exercise program or a dramatic increase in the intensity and/or duration of an exercise program.

DOMS usually kicks in about 12 – 24 hours after the workout and lasts for 1 – 3 days.

IT IS TOTALLY NORMAL. 

I’ve come across many clients who get a little freaked out by DOMS.  They think they’re too out of shape or maybe exercise just isn’t for them.  That’s not the case.  Everyone goes through it at some level or another.  Hell, I did some exercises yesterday I haven’t done in a while and guess what – I’m sore.

So what the heck causes DOMS anyway?

There’s actually not a 100% known cause, but there are some commonly accepted theories.  The most agreed upon one is that DOMS is the result of microscopic tearing of the muscle fibers during exercise, particularly the eccentric (lengthening) portion of an exercise.  The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do.  In addition to small muscle tears there can be associated swelling in a muscle, which may contribute to soreness.

Muscle Fibers after a bout of Intense Exercise

Whoa, whoa, whoa!  Muscle tearing?  That doesn’t sound good.

Actually, it’s quite normal and necessary in an exercise program designed to increase strength, build muscle, burn fat – in other words, an effective weight loss program.

To be clear, we’re talking tears at the microscopic level, not major muscle tears like a torn bicep or pec injury.  As a result of these microscopic tears, several good things happen that ultimately boost your metabolism, help you build muscle, burn fat and lose weight.  With proper rest and nutrition (that’s why taking a high-quality multi-vitamin like Prograde VGF and using a post-workout shake like Prograde Workout is so important) your body will go into repair mode and rebuild the damaged muscle cells.  However, they don’t just fix the tears and put everything back together.  Instead, the body goes into an adaptive mode and builds the muscle fibers bigger and stronger so they can handle that same exercise stress if it occurs again.

Proper Nutrition Will Speed Repair & Recovery

Remember, more muscle equals faster metabolism, better fat burning and essentially a tight, toned, sexy body that looks great naked!

OK.  That all sounds good, BUT is there anything I can do about this soreness?  I need to function today!

While there are no “scientifically proven” techniques for getting rid of DOMS there are several things that work well for people.   Here are my recommendations:

Foam Roll

If you’re like most people, you spend a lot of your day chained to a desk.  And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?

Well that’s where a foam roller comes in.  It’s a phenomenal corrective self-massage tool that will dramatically bolster injury prevention and improve performance.  It’s ideal to use for at least five minutes pre-workout to loosen your muscles up for a better workout.  You can also use it post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process.  Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

If you’re going to get a foam roller, get a good one.  The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months.  My brand of choice is PB Elite Foam Rollers.  It’s not the cheapest or most expensive; I feel it’s an all-around good buy.  By the way, if you have no idea how to use a foam roller ask your Spring Bootcamp instructor.

Warm-up!

You simply can’t afford to NOT warm-up. It’s like pushing the pedal to the medal in the dead of winter in your frozen car- things just don’t work right and you’re not going anywhere.

A super-fast sports car is worthless if it’s not properly warmed up

It only takes about 5 – 10 minutes to loosen your muscles and lubricate your joints to best prevent injury and ready your body for a more effective fat burning workout.  So, slow down tiger and don’t skip the warm-up!

Try an Ice Bath or Contrast Water Bath.   Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.

Use Active Recovery techniques.  This strategy does have some support in the research.  Perform some easy low-impact aerobic exercise to increase blood flow.  You could simply go for a 20-minute walk or light jog.  This may help diminish muscle soreness.

Use the RICE method of treating injuries.  RICE stands for Rest, Ice, Compression, and Elevation.  Try two or three 20-minute treatments a day.

Stretching.   Although the research doesn’t show that it reduces soreness, some people find it simply feels good. For some good stretches, check out the Tools Section.  You will need your password.

So, there you have it.  The most important thing to realize is that DOMS is totally normal.  The first couple weeks of a new exercise program can be rough, but this is the time to make it or break it.  Stay tough.  Stay committed.  Your results are just around the corner.