September 19th, 2009
With the current boost in fitness interest, like everything else americans want to be fit RIGHT NOW!! I believe the quickest way to improve your fitness level is to take part in interval training.
With this in mind I have started a series of workouts -BOOTCAMP- These workouts will be 3 days a week for 6 weeks. This is a sure fire way to burn the extra fat and kick start your weight loss. An intense 60 mins 3 times a week will definatly get you to your goals.
If your in the Las Vegas area check out the Steele Shape Bootcamp! We’re all Personal Trainer Certified, CPR Certified with a degree and lifestyle in fitness.
Tags: fitness trainer, kettlebell training, personalized workout, workout routines
Posted in Work It Out! | No Comments »
September 4th, 2009
Are you getting everything you can out of your workouts? I like to end every workout with a few drop sets. I believe this is the best way to gain muscle, dropping weight recruits more muscle fibers causing growth that normally wouldn’t accur with a traditional set of 6-15.
A drop set is a technique where you perform a set of any exercise to failure or near failure, then drop some weight and continue for more reps with the lessened weight. You can drop the weight as many times as you like. I try to drop 10-15, 4 or more times. Even though you may reach a point of muscular failure after 8-12 reps in a straight set, you haven’t reached absolute failure; you’ve only reached failure with that weight. In a single straight set performed to failure, you don’t activate every fiber in a muscle group. You only recruit the number of fibers necessary to lift a particular weight for the desired number of reps. By dropping some weight and continuing the set, you recruit more and more muscle fibers.
Tags: fitness tips, fitness trainer, online personal trainer, personalized workout, workout routines
Posted in Work It Out! | No Comments »
August 19th, 2009
Hydration Fluid replenishment before, during and after exercise is essential to avoid progressive dehydration. Always consume more fluids than you think you need before and after exercise, and strive to drink six to eight ounces of fluid every 15 to 20 minutes during exercise
Exercise Intensity You should probably reduce the intensity of your workout, particularly the first few times you are exposed to higher temperatures.
Temperature Use the heat stress index table to determine the risk of exercising at various combinations of temperature and humidity. While a 90°F outdoor temp is relatively safe at 10 percent humidity, the heat stress of 90°F at 50 percent humidity is the equivalent of 96°F. When the heat stress index rises above 90°F, you may want to consider postponing your exercise session until later in the day. Or, plan ahead, and beat the day’s heat by working out early in the morning.
Fitness Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively. Interestingly, the acclimatization process can be completed in 7 to 14 days of repeated heat exposure. However, you must always continue to drink fluids before, during and after exercise
Clothing Wear minimal clothing to provide greater skin surface area for heat dissipation. Your clothing should be lightweight, loose fitting, light colored to reflect the sun’s rays, and of a material that absorbs water, such as cotton.
Rest Know when to say ‘no’ to exercise. Using common sense is your best bet for preventing heat stress when Mother Nature turns up the heat.
This article has been supplied courtesy of the American Council on Exercise (ACE) & Foodfit.com
Tags: cardiovascular workout, fitness trainer, online personal trainer
Posted in Quick Tip!, Work It Out! | No Comments »
August 5th, 2009
Resistance bands are a great way to take your workout on the road with you. They are small and capable of fitting in any bag! You can also get a full body workout using resistance bands. You can also control the amount of resistance, the closer your hands are the greater the resistance will be. For more ideas or workouts using resistance bands visit SteeleShape.com
Twitter.com/steeleshape
Tags: fitness tips, fitness trainer, online personal trainer, personalized workout, workout routines
Posted in Quick Tip!, Work It Out! | No Comments »
August 3rd, 2009
I finally got my bodybugg up and working last week after 2 months of procrastination!! I wish I would have done this sooner, it is so awesome! The bodybugg is such a great motivator. With the display, which is a screen about the size of a quater you wear on your wrist, your calories are updated right there every 60 seconds making it very easy to know and beat your personal best. I’m not sure if I ever want to workout without the Bodybugg again!
Subscribe to my Twitter to see how many calories I’m burning.
Twitter.com/steeleshape
Tags: cardiovascular workout, fitness tips, fitness trainer, online personal trainer, personalized workout, workout routines
Posted in Quick Tip!, Work It Out! | No Comments »
July 29th, 2009
Music is such a critical part of my workout, I was curious to know what you listen to? I have 3 play list; resistance, spin & cardio.
Here’s my list;
Resistance;
So Sharp
It’s Goin Down
Hood Figga
What It Is
Leanin To The Back
Game OVer
I Know You See It
Money In The Bank
Shoulder Lean
Straight To The Bank
The Boss
Get Like Me
Blow The Whistle
Hustler’s Anthem
Ice Cream Paint Job
Spin;
Dirrty
Go Girl
Krazy
Keeps Gettin’ Better
Let It Rock
Heartless
Something In Your Mouth
Just Dance
Womanizer
Bad Girlfriend
Fake It
Right Round
Poker Face
Boom Boom Pow
In The Ayer
Let Me Think About It
feel free to leave a comment with your playlist. (I could use some new ideas)
SteeleShape.com
Tags: cardiovascular workout, fitness trainer, workout routines
Posted in Quick Tip! | No Comments »
July 28th, 2009
Lately I’ve been working on muscular endurance. Personally I noticed a could do high reps (12-15), but much further than that and my muscles just turned off. So, I began doing something we call 100’s.
Take 30-40% of your max and do 100 reps! You may not be able to get 100 in a row the first time, do as many as you can and rest (25-30sec), then start your reps again until you reach #100!!
This will increase your indurance and get your heart rate up. Which will burn more calories in the end…who doesn’t want that?!
SteeleShape.com
Tags: cardiovascular workout, fitness trainer, online personal trainer, personalized workout
Posted in Quick Tip! | No Comments »
July 27th, 2009
I hate diets! I dont believe that you should limit yourself to such strict ways of fueling your body that you won’t be able to continue that life style the rest of your life. I believe moderation is the best way to lose weight. Don’t indulge in fast food, sweets, or tons of bread!
Tags: personalized diet
Posted in Quick Tip! | No Comments »
July 25th, 2009
Are you one of the many who do hundreds of sit-ups, but still have no idea where your abs are hiding? Sit-ups and core exercises are definitely an essential part of getting the abs you want to show off on the beach, but without proper cardio and diet you may never feel ready to bare your goods. The secret to rock hard abdominals is high intensity cardio 4-5 days a week for at least 45 mins, as well as building up core strength, and refining your diet.
Cardiovascular training is a very important part of seeing defined abdominals. Cardio to burn fat will help melt away what is on top of your abs, allowing you to see all the work you have put in! In order to burn fat you have to raise your heart rate into a training zone (60-75% of your max, which can be found by subtracting your age from 220 then multiplying that by .6 & .75) most days of the week for 45 mins or longer each time.
To build core strength you need to work each section of your abdominals (Rectus abdominus upper and lower, Internal and external Obliques) and finish up with a stabilizing exercise. Every 4 weeks you will intensify the exercises. A basic routine to start would look like
ball crunches/floor crunches
v-twist/bicycle
reverse crunch/leg raise
plank
Diet can be the hardest part for many people. Cutting out sugars is very important, the sugar that your body doesn’t burn up during the day is stored as fat. Nobody wants that!! Refining your diet is basically finding the right balance of carbs, protein, and fat for you. Protein intake should be between 35-40%, Carb intake between 40-45%, fat should not exceed 15%. Keeping a food journal is the most effective way to stick to healthy eating. This holds you responsible for what you put into your body. When everything you have eaten for the day is staring you in the face your more likely to skip the triple latte for breakfast!!
So get started on showing off those great abs you’ve developed, but just can’t see yet!!
SteeleShape.com
Tags: online personal trainer, personalized workout
Posted in Work It Out! | No Comments »
July 24th, 2009
When you’re crunched for time circuit training is a great way to combine cardiovascular work with weight training. Circuits are done by selecting one exercise from each muscle group you want to work, then performing these exercises in rotating order with little or no rest.
Example:
Lat Pull
Chest Press
Shoulder Press
Lunges
Bicep Curl
Tricep Extension
Calf Raise
Crunches
To start you would perform one set of lat pulls (10-15 reps), then with out resting move on to one set of chest press (10-15 reps) continue that pattern until you have completed one set of every exercise, then start over with the lat pull. Go through your list of exercises 3-4 times, with little to no rest. By doing the sequence with little or no rest you will raise your heart rate, and burn more calories without fatiguing a specific muscle too quickly. This workout can be completed in 20-30 mins, and is a great lunch time activity when you just don’t have time to go to the gym after or before work and do a whole resistance and cardio program. This is also a great way to add some variety to your weekly routine.
SteeleShape.com
Tags: online personal trainer, personalized workout, work
Posted in Work It Out! | No Comments »