Trainer Top 10- How to “Not” Look Like Arnold and Build a Better Butt

Well the list goes on. Working down my list of top 10 questions and/or statements I get from clients and participants brings me to numbers 4, 5, and 6. Numbers 4 and 5 have a couple of similarities so I will wrap these two together in my response.

Trainer Top 10:

4/5- “I don’t want to look like Arnold so I don’t lift heavy, I just do muscle toning.” “I want a body like yours, what do you do?”

Genetic Gift

First of all, I should address the issue of looking like somebody else because you perform the same exercises they do. This is a common misconception amongst enthusiasts and unfortunately prevents many people from doing or not doing an exercise. Most people, OK women, think that lifting heavy will result in large muscles and a less than womanly presence. NOPE..you have to have certain genetics, loads of testosterone surging through your bloodstream and let’s not forget to mention the training time in the gym to get those great big muscles. Your genetics will grant you the ability to gain muscle or not gain muscle, and in my 17 years on the job I have yet to see any of my female clients turn into a hulky, muscle bound man with their training protocols. Most woman just don’t possess the genes to be Arnold.

By the way, calisthenic exercises, high repetition/low resistance exercises claiming to tone your muscles instead of build your muscles are just tapping into muscle endurance and the ability to do something a whole bunch of times until it burns. Nothing wrong with that, but it is inefficient strength conditioning and in the long run will not yield the results most people are looking for. A well rounded, effective training protocol should include strength based exercises that challenge the muscles to fatigue anywhere between 1-15 reps depending on your goals, needs and current fitness levels. As a matter of fact, the best results are seen when individuals change up their weekly strength sessions and include endurance, strength and power workouts. *A certified personal trainer can help you design a proper workout program.

Back to the genetic thing and working out like somebody so you can look like them. Here this: unless you are that person you probably won’t look like that person when you do the same exercises. Exercise will target specific muscles, joints and tissues, but the results will be individually based off of genetics, performance, motivation levels, consistency and dedication. Not to mention the often overlooked category of nutrition..too much food = too much waistline!

So go ahead, pump some iron and watch your genetic potential shine. I can’t change what God gave you, but I can show you the way to make it your best body ever if your willing to put forth the effort.

6. What can I do to improve my butt? (I summarized this from many comments)

OK..here are my 3 suggestions to help improve your butt:

1. Lift weights to build it up via wide-legged squats, lunges, deadlifts and hip extensions (best butt exercises). Perform 2-3 sessions per week on non-consecutive days and aim for 3 sets of 12 reps resting about 45-60 seconds between sets.

2. Cardio activities to help the backside include walking hills, running stairs, and sprinting so try to include a few of these moves as intervals in your current cardio programming a few days per week.

3. Put down your fork and push back from the table. Eating more than you move leads to weight gain and in some cases a bigger butt. If your goal is a smaller butt, then your portions and intake should be smaller, too! BONUS: if you combine exercise with better eating habits you will see the greatest results in your butt.

Now you know you can lift and not be Arnold, you can’t look like me when you do my workouts and you’ve grasped the concepts on how to make your butt a fabulous object to look at. Here’s to all of your muscles, butts and genetics.

Be healthy and stay informed!

Amy

PS- questions 7 & 8 are heading your way this weekend via video blog

Spring Fitness Camps

I’m so looking forward to Spring and the new fitness camp season. I’ve been itching to get back outside and run Fitness Boot Camps again, plus add a few more unique fitness options to the studio trainings. We’ve got lots of diversity and offerings so I thought I’d share a list of Spring camps/small group training descriptions.

We will be offering the following beginning April, 2009:

CORE Fitness Camp- This full body circuit style workout will condition all the major muscles in your body, plus focus heavily on CORE training and muscle activation techniques to help you develop better strength, endurance and muscular control from your center out.

Total Body Fitness Camp – Come join this fun outdoor boot camp adventure and use Mother Nature as your gym setting to help you lose weight, increase muscle strength and endurance and build a new appreciation for the world outside (rain or shine).

Exotic Moves – Find the Sensual side of fitness with this integrated workout that combines erotic dance styles, modern dance and the art of striptease in on complete empowering sexy session. These moves will build your core strength, increase your flexibility, improve your stamina and deliver a mind opening experience for all participants. Come explore the sexy inner you and walk away with a new mind, body, and soul connection.

Intensity Fit Camp – 45 minutes of to the point, no screwing around, fitness training. Began as “man camp” for a private group and soon after caught the interest of several women as well. If you are serious about your weight loss and fitness goals, then High Intensity Interval Training (HIIT Training) and circuits in this camp will ensure you meet your goals. Fun, Fast, Effective describe this class most simply.
Suggested for exercisers who have at least three months recent exercise experience.

Pole Dance Workshop – Learn basic spins, turns and sample some sexy, sultry fitness moves using this fun tool during this 90 minute workshop. Discover the pole’s prowess and unleash a new way to train your body with this dynamic and fun workout. No experience necessary, but current exercise experience is beneficial.

In addition to the Spring Fitness Camps I am offering a few incentives to current participants and newcomers.

1. 15% discount if you register for all 3 months worth of camps (entire season)
2. 50% discount off of Total Body Core Outdoor Camp with consecutive enrollment in one other FIT Launch Spring Fitness Camp

AND the big excitement…

I will be offering a FREE, 1 hour Boot Camp Extravaganza on Saturday, April 4th from 8:30-9:30 am to kick off the season. Camp meets on the Centennial Trail, off of Machais Road (gravel parking lot) in Snohomish.

If you need more information on fees, times, and specific dates go to the website at http://www.fitnessgatherings.com/bootcamp.htm

I hope to see you all this Spring!

In health- Amy

Trainer Top 10 Questions- Preworkout Meals & Weighing the Myth of Muscle vs. Fat

Working through the list of Top 10 questions/statements I am commonly asked brings up the topics of nutrition timing and myth busting. Read on to enlightenment and current guidelines.

2. “What should I eat before my workouts?”

The second most commonly asked question I get is on pre-workout meals. People always ask me what they should eat before they workout and/or how soon should they eat before they go to the gym. The body obviously needs fuel to support the workout, but there are many variables to consider: type of workout (endurance vs. strength), intensity of workout, length of workout, and the individual’s daily energy requirements. Essentially every person will have different needs but here are some general guidelines anyone can follow and have success with before they hit the gym.

*Be sure to include foods that are tolerable and you like; pre workout is no time to experiment with a new food
*Avoid high fat, greasy foods (french fries, burgers, fried foods) as they take longer to digest and can lead to gastric upset and sluggishness
*If you are 2-3 hours pre workout: eat a meal that is approximately 400-500 calories and includes carbs and proteins; low glycemic index carbs (whole grains) will give a slow release of energy and sustain your workouts over the high-glycemic index (refined foods) counterparts
*If you are 1-2 hours prior to a workout: eat a light snack such as cereal bars, yogurt or fruit smoothie
*If you are 30-60 minutes prior to a workout: eat a little piece of fruit, or consume 8 ounces of juice or sports drink (NOTE: ingesting these foods have contributed to gastric upset in some individuals)
*Ingest 17-20 ounces of fluid (water) 1 hour prior to your workout as proper hydration plays an important role in performance

Examples of quick and easy pre-workout meal and snack ideas include:

* Cereal with low-fat milk
* Whole grain toast with peanut butter
* Glass of juice
* Chicken breast on whole grain bread
* Salad with light dressing
* Minestrone soup
* Yogurt with fresh fruit slices such as bananas and/or strawberries
* Grilled chicken with wheat pasta
* Steamed non-gaseous vegetables
* Fruit salad

3. “A pound of muscle weighs more than a pound of fat!”

I love this statement and I hear it all the time. I believe it goes hand in hand with the other myth that muscle turns into fat when you don’t use it. Sorry to say, but both of these statements are false! I can ask you to think about the pound for pound statement again, and I usually do with my clients, using a pound of cotton balls vs. a pound of meat. Which weighs more? Answer: They weigh the exact same it just takes a lot more cotton balls to make a pound on the scale then it does meat.

5 lbs each!!

Same is true for muscle and fat weight. Pound for pound they weigh the same on a scale (really, seriously 1 pound is the same as 1 pound on a scale), but muscle tissue is more dense and takes up less space than fatty tissue. As body composition changes (fat weight vs. lean weight) when you begin exercising the muscle tissue begins to grow and become stronger, as the fat cells begin to shrink and become smaller in size.

So let’s discuss this other issue of muscle turning into fat and fat turning into muscle while we’re here. These tissues are completely different on a cellular level and have different physiological functions within the body. It would be absolutely impossible for either tissue to morph or turn into the other it just can’t happen. Your muscles cells will atrophy with disuse and become smaller, but your fat cells will become engorged and continue to grow right along with you if your so inclined to eat more than you should and not exercise on a daily basis. The good news is, it’s reversible. You can grow your muscle bellies and shrink your fat cells and be the best you can be with where you are at in you life! What are you waiting for?

Hope you found these answers useful. See you for the next question!

Stay happy and healthy- Amy

Trainer Top 10 Questions- “What is the best exercise for my….?”

Top 10 Commonly Asked Fitness Questions

I have to admit it sometimes I fee like a broken record. I spit out the same words of advice, give continual reminders about “engaging the core” and often feel like I’m one of those crazy people who tells the same story over and over again. That’s because I’m the fitness professional and people come to me for advice on how to take care of their bodies. I’m also proud of my work and want to share it with anybody who will listen to me.

I’ve spent 17 years in this industry growing my skills as a personal trainer, group exercise, dance and yoga teacher and have loved every moment. All my opportunities to learn give me more opportunities to share. So I’m going to do exactly that- SHARE!

Below are the the 10 most common questions/comments I get as a fitness professional. My plan is to break one or more of these up and share my advice and knowledge for each questions throughout the month of March in my blog. I encourage your comments and hope you all find it informative and useful. Let’s get started.

1. What is the best exercise to get rid of my gut, love handles, saddle bags, flabby arms…feel free to add your own in here?

2. What should I eat before my workouts?

3. Muscle weighs more than fat (this is one of my favorites)

4. I don’t want to look like Arnold so I don’t lift heavy, I just do muscle toning (another one of my favs)

5. I want a body like yours, what do you do?

6. What can I do to improve my butt? (I summarized this from many comments)

7. I used to be able to do _______ (fill in the blank). I just don’t understand why I can’t do this anymore!

8. I just don’t enjoy exercise at all, it’s hard and I’m always so sore I can’t move for days afterward.

9. I don’t eat carbs because they make me fat!

10. What should I be eating?

That’s the top 10 in a nutshell. There are plenty of others, but these are repeat offenders and the ones I spend the majority of my time answering and discussing with clients and participants. I’m looking forward to sharing my knowledge and advice.

Make it an eventful, healthy week!

Amy