Seminars, Workshop, and Class Information

If you want to get the most “bang for your buck” I highly recommend “Free Weight” Strength Training to activate the body’s fat burning stores.

Notice I emphasized “free weight” training for strength development. Free weight strength training with dumbbells, barbells, medicine balls, swiss balls, sledgehammers, sandbags, and host of other fun tools are much superior to machine weight training in that they fire up core stabilizers which ramps up caloric expenditure and heart rate thus boosting Basal Metabolic Rate (BMR). Studies have proven that free weight strength training muscularly leans up the body much superior to machine weight training. Acquiring lean muscle tissue is one the most important components of elevating your metabolic capacity. According to a number of health and fitness specialists, strength training is the most important type of exercise for ensuring weight loss comes from fat stores not muscle tissue. In fact it has been discovered that high amounts of aerobic training mainly metabolizes muscle and lowers BMR vs. anaerobic training (strength training) which metabolizes fat and elevates the BMR.

Strength training has an “afterburn” effect on the metabolism. Example, 6-8 hours upon completion of an intense strength session it possible to have an “afterburn” effect of a significant amount of calories and/or fat. More muscle keeps the BMR ramped up 24/7 .

In addition, because strength training with free weights activates the core stabilizers functional strength and postural alignment is enhanced which reduces injury potential for occupational and recreational activities.

Incorporate compound movements

Compound movements are multiple movements in one exercise. Incorporating compound movements equals more muscle/cellular activity which promotes the production of lipase (fat burning enzyme). Thus the system becomes more lipolytic and the “afterburn” effect kicks in.

Sample Compound Exercises Routines:

Squat thrusts 8-12 repetitions(can also be perfomed with a medicine ball).

Split Jumps 8-12 Repetitions

Advantages of Compound Exercises:

• Multiple muscles are being trained in one exercise movement

• Elevates the heart rate rapidly which boost the BMR

• Many exercises can be performed in the comfort of your home, office, or gym

• Exercises routines are simple/efficient and can be completed in a minimal time frame

Suggestions:

• Perform 8-12 repetitions

• Perform 1-2 sets

• Incorporate 2-4 types of compounds

• Train 2 days/week

• Keep the rest intervals to 1 minute or less

• Train with good technique

• Tempo (speed of exercise) is relative to your of experience. Novices train with slow/moderate temp, intermediate/advance train with moderate/fast tempo.

• Change your routine every 2-4 weeks.

You will notice a positive difference within the 1st month of incorporating compound movements if you follow the above suggestions.