Long Island Personal Trainer, Personal Training Gym, Fitness By the Bay   631-834-1427
 Blue Point, NY 11715

IT'S A NEW YEAR, YOU NEED TO WORKOUT A NEW WAY!


coreybeachfitness.com

  • 30 Minute Training
  • 60 Minute Training
  • Couples Training
  • In Home Training
  • Post Natal Training
  • Kids Fitness
  • Sports Fitness


$9.95 a Month
 Text Messages to help you change habits. Small Changes that count. It's easy, and it's a proven technique.

Great Daily Reminders for the upcoming holiday season as well.

Click here

SPECIALS


TRY IT PACK
4 Training Sessions

Just $240!
 (more session = more savings)


Cost Effective Web Design for Small Businesses. Don't get passed up because they can't find you!
 Click here NOW


Delicious Meals for a Healthier Lifestyle-Delivered!
1/20/2010

Hey everyone! Today, I'm going to cut to the chase (stop cheering).

I get one question constantly. How do I lose 15, 20, 25lbs? Some want it tomorrow, some don't mind doing it slowly. But the question is always there. I give the same answer most times. "Do the three things that change your body, whether it's to reduce body fat, weight, or gain muscle....Proper Diet, Resistance Training, and Cardio."

And although those three things are the key elements to all of it, and to general wellness, I'm going to add something, a little more detail about the resistance training and cardio aspects of weight loss. Yes, Diet is important. You should know how many calories you need to bring in to lose weight from your current weight, and you need to understand HEALTHY weight loss is 1 - 2 lbs per week, but there is much confusion over resistance training and cardio. So here's the deal!

Resistance training is the act of putting resistance, (weight) against your muscles when you contract and extend individual, or groups of muscle. When you add resistance, the muscle in essence requires calories to make it move efficiently without burning muscle as it's fuel. So, calories are the fuels required to create energy. A calorie is form of energy.

So, if I'm putting calories in, then burn them, aren't I remaining at the same calorie level? No. You reduce the calories so you maintain your energy, and burn what's left. You require a certain amount of calories a day to maintain your current weight. Reduce those calories, you reduce your weight. Burn more calories through Exercise, and you've reduced your weight even more.

Now, how can I burn the most calories possible? Well, the greater the resistance (done safely and properly) the more calories that are burned. It's all about doing what your body isn't used to. If you increase the resistance you're used to, you'll burn more calories because your muscle works harder to move that weight. That means your body burns more calories to move that resistance since calories are your fuel. Its like going uphill in a car. You burn more fuel because you're putting more resistance on the engine. It has to work harder in a short distance compared to going 55 steadily on the highway.

What you are used to in essence is your highway mileage. So increase the resistance, and create a situation that makes your engine work harder. Burn more calories, lose more weight.

It also strengthens your muscles, and gives you a nice lean look while stripping fat away.

When you do cardio, it's the same thing. Go flat out at one speed for 3 miles, and you'll burn less calories than if you mixed it up. Go at a pace that keeps your heart rate up a bit for two minutes, then go all out for 30 - 60 seconds (depending on your fitness level). Then do it again and again until you reach 20 - 30 minutes. More advanced people can do it for 40..but more than that starts burning muscle. Once again, you've increased the resistance of your run, walk or jog, there-by burning more calories and losing more weight. This type of cardio activity is called Interval Training, because you're doing different intervals of resistance, speed and increasing and decreasing your heart rate.

Let's get back to losing 15 lbs. You can lose 15lbs in as little as 12 weeks, in a healthy way that ensures it doesn't come back as easily by doing 3 days of resistance training, and 3 days of  Interval Training. Then reduce your calories to ensure you burn or reduce the calories needed to lose the weight you want. You can see where this is going right?

The best part about resistance training is if done properly, you'll add lean tissue, which will burn calories as well. For every pound of lean tissue you add to your body, you'll burn an additional 50 calories a day "At Rest". Add that onto the reduced calories, calories lost during resistance training, and your interval training and you've become a calorie burning machine!!!

If you'd like to get the most out of your resistance training and interval training, give me a call so we can get a scheduled program together for you that will keep you on track and maximize your results. As always, diet is up to you, and so is your cardio in most cases. If you don't watch your diet, you won't lose the weight you want.  But I've seen great things happen to those that stick with it! Bodies that are now in bikinis and shorts that they never thought they would be in!

So come down and lets get started.

 

SPECIALS AND GIFT CARDS
  • Personal Training - 30 and 60 minute sessions from $35 for individuals.
  • Starter Pack - 4 One Hour Personal Training - $240
  • Beach Boot Camp - Saturdays at 7:30am, $15. Rain Cancels.
  • Tell a friend that signs up for Personal Training 2 x a week or more, get a free session every month that they train!


Mark Falk
Fitness By the Bay
631-834-1427
www.coreybeachfitness.com
getfit@coreybeachfitness.com