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| Do's and Don'ts of Weight Training |
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Do |
1) Warm up. Before you lift, always perform about 5 minutes of light cardio exercise and stretching to get blood circulating and muscles warm.
2) Start big. Train large muscle groups first. If you start with your smaller muscles, they may become too tired to carry the weight later, increasing your risk of injury.
3) Use good form for best results.
4) Select the right weight. Go too light and you won't make any progress; go too heavy and you're unlikely to maintain good form.
5) Complete 8 to 12 reps. If weight loss is your goal, this should be enough to help you build muscle, which raises your resting metabolic rate, allowing you to burn more calories even when your body's at rest.
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Don't |
2) Lock your joints. Arms and legs should be straight when extended, with elbows and knees soft. Also, try to keep your wrists neutral (not bent) while gripping weights.
3) Use Momentum. If you jerk the weights to enable you to lift more, you're not building muscle, and you're increasing your risk of injuries.
4) Rush. Keep focused and feel your muscles working.
5) Get into a rut. If you always do the same moves in the same way, you won't challenge your body.
The Four Laws of Success
Are you ready to make exercise part of your lifestyle?
1. The Law of Possession: “If it’s going to be, it is up to me.” Understand that you
need to take ultimate responsibility for the success or failure of your exercise program. It
may be tempting to blame your husband or kids or shift responsibility to your group
exercise instructor or personal trainer, but you will be the one who actually exercises!
Loved ones can support you and fitness/health professionals can help educate and guide you,
but you must be willing to give up the sedentary lifestyle.
2. The Law of Effort: “Anything worth achieving is worth working for.” Exercise takes
discipline, willpower, character, persistence and a commitment to a delayed gratification.
Starting and staying with an exercise program requires work, but you can do it!
3. The Law of Consistency: “ I have to stick to the game plan.” Researchers have
found one characteristic common to those who adhere to exercise. They move towards
their goals one step at a time and are committed to constant, never ending improvement.
Consistency and persistence are key to achieving results. If you get off track for a week
or so, it’s no big deal. However if you are regularly tempted away from your program, you
will not succeed. Regardless of busy work schedules or lack of energy, you must keep
exercising. For example, if you want to be 10 pounds lighter 10 years from now, it is not
what you do over the next 8 weeks that matters, it is what you do over the next 10 years.
4. The Law of Self-Efficacy: “If you think I can or I think I can’t, I’m probably
right.” If you immediately start questioning whether you can make the changes required to live an active lifestyle, you are going to have a difficult time. You must believe you can do it.
(These apply anytime you want to make changes in your life.)
Courtesy of IDEA
Health & Fitness Association
Why Hire a Personal Trainer?
Are you getting the most out of your time at the gym…?
Why work with a personal trainer ?
When you hire a personal trainer you are not just purchasing their physical presence and guidance through your workouts but also their education, experience, knowledge and expertise with program development and design.
Our bodies have more than 200 bones, over 600 muscles and approximately 230 moveable and semi-moveable joints. Let's face it, our bodies are extremely complex!
Personal trainers have been educated in these complexities and therefore, are uniquely qualified to help you achieve your personal fitness goals as safely and quickly as possible. In addition, Personal Trainers are continuously re-educating themselves to make sure they keep up to date with the latest and greatest fitness programs, exercises, and techniques.
If you choose to hire a personal trainer, you might spend a little more up front, but you will definitely receive a far better return for your investment.
A personal trainer, will help you with the right combination of exercise movements and techniques to use while doing them. They will also help you with proper form, range of motion, and intensity necessary to achieve the results you want without hurting yourself. Proper nutritional components to fuel your body's needs are important on order to progress too.
A Personal Trainer will conduct an initial fitness assessment by gathering your lifestyle history and listening to what you want to accomplish. Your trainer will then create a personalized fitness program custom tailored around your specific needs and goals.
Once your program is created, your trainer will explain methods, principles and reasoning behind every aspect of your program's design and execution.
As you progress, your trainer will monitor your improvements and fine-tune your program as needed by making the necessary adjustments in order to help you advance to the next level.
Because your trainer has a vested interest in your success, they are just as motivated about your pending body transformation as you are. Together, you will work side by side as a team in a joint effort to ensure you achieve the personal and fitness goals of your dreams.
For those of you who already know your way around the gym, a Personal Trainer can be very beneficial as well.
If you find yourself at a point in your training where you have reached a plateau and can't seem to make further progress, or you are simply bored with your current routine, then a Personal Trainer is exactly what you need!
A personal trainer can take a close look at what you are doing in your current program and offer you a fresh perspective based on their professional knowledge of the most up to date health and fitness advancements.
After evaluating what you have been doing, your personal trainer can then recommend the appropriate adjustments to your current program that will jumpstart your workouts in order to help you to advance to the next level.
Whether your goal is to lose weight, increase lean body mass, or simply improve your health, hiring a personal trainer is the quickest and safest way to put you on track to a slimmer, stronger, healthier and more energetic you!
Don't allow time spent time gym to become wasted in the gym.
Let a personal trainer maximize your results!
A personal trainer can:
- Provide an initial fitness assessment
- Help you set safe and realistic goals
- Help keep you consistent and accountable to your workout goals and progress
- Create an enjoyable exercise environment
- Motivate you to challenge yourself at every workout session for maximum results
- Help you maintain your mental focus
- Teach you proper stretching techniques to improve flexibility and range of motion
- Show you how to warm up and cool down
- Help you to prevent risk of injury
- Make certain you use full range of motion
- Educate you on proper form and technique
- Ensure you achieve and maintain proper workout intensity target heart rate
- Assist you with exercise recovery
- Keep you up to date on the latest fitness trends, programs and exercises
- Adjust and update your program as needed.
Please contact me to design the right workout program for you. I will help you work harder, more consistently, and more efficiently than you would on your own. I will provide you with enough guidance and education to ensure that you establish effective exercise patterns right from the beginning! I will educate you on how your body functions and how to train it, in a safe effective manner to achieve the results you want. And most importantly, I will offer you consistent support and motivation throughout the entire program!
-Lisa Dougherty
Office:
949.631.4065
Email: Dolphyn4@aol.com
"Most
people don't really need advice. They just need support and
discipline in doing what they already know works."
-Marianne Williamson