Tag Archives: weight training

The 30-30 Workout

woman lifting weightsI am always looking for new and improved exercise routines and I came across this one the other day. The simple concept is this: weight train at a high intensity for thirty minutes followed by thirty minutes of cardiovascular training. There was no set weight lifting routine, but I have put together a chest/back routine for you below. The 30-30 workout is designed for those who are striving to lose weight and “tone” the entire body. In and out in an hour, what can be better than that? (more…)

Posted on May 1, 2023 by Matt

Top 5 Activities To Reduce Stress

women running in a fieldStress is very common in today’s world and can be caused by just about anything. It has been proven that stress damages your health and can lead to high blood pressure, high cholesterol, weight or skin problems, heart problems, and can also weaken your immune system. Exercise is not only good for your physical health, but can help you manage the stress in your life by relaxing tense muscles, improving sleep, and by releasing chemicals in your body (endorphins) that give you a sense of well-being.

Top 5 Activities To Reduce Stress

  1. Running/Walking
  2. Bike Riding
  3. Weight Training
  4. Swimming Workouts
  5. Competitive Sports (more…)
Posted on March 25, 2024 by Matt

Michelle Obama’s Sexy, Sculpted Arms

obama inaugurationWomen often fear any kind of weight training because they don’t want to bulk-up or look ripped. However, Michelle Obama and Jennifer Aniston are perfect examples of how the right training can give you a lean, sculpted look, without people thinking you’re in a body-building competition.

Yahoo! Shine wrote that you can do the proper training to get “First Lady” arms with just 5 minutes of training a day. Who doesn’t have 5 minutes? Do the following routine, 5 minutes a day, every-other day.

1. Combine a band and a dumbbell. Offers triple toning benefits. Do 8-10 repetitions.

Sample move: Stand on exercise band and hold each end in each hand while you simultaneously do curls with a dumbbell. (more…)

Posted on March 6, 2024 by Natalie K

Protein vs. Carbs: Post Workout Fuel

There has been a constant battle between which foods are the right foods to eat after a long, hard workout. Honestly, I strongly believe that it depends on the type of exercise you are doing. Weight lifting is an anaerobic exercise, which means it is done with little or no use of oxygen. Jogging is an aerobic exercise, which requires the muscles and body to use oxygen.

So, according to the latest news about which foods are most beneficial after exercising, protein takes the cake. I honestly recommend eating within 15 to 30 minutes of working out and intaking a combination of the two depending on the type and intensity level of the workout.

After weight training, I recommend intaking more protein than carbs and vis-versa with prolonged running. The body needs both after long bouts of exercise to help replenish (carbs), rebuild (protein), and repair (protein) what was lost and broken down.

See Matt’s Top 10 Post-Workout Snacks.

Posted on February 23, 2024 by Matt

How to Train Legs, Part II

steve hansonSteve Hanson has been studying health, fitness, and nutrition since 1996. While he now works as a software engineer and web developer, Steve spent several years as a personal trainer and sport nutritionist in southern NH. Steve runs a blog called Project Swole, where health-minded web surfers can go to learn to Build Muscle and Lose Fat more efficiently. Project Swole is a collection of articles, tips, and personal experiences that anyone can use to become stronger, leaner, and healthier.

The Workout Plan

In last week’s How to Train Legs Part I, I talked about the reasons why you should train your legs hard and hopefully helped you to establish some new goals for leg training. Today, I outline a workout to achieve those goals. (more…)

Posted on February 15, 2024 by GuestBlogger

Overcome Working Out Without Losing Weight

Are you constantly exercising and not seeing any weight loss? This happens more often than not. The bottom line is that you need to burn more calories than you eat. This is called a negative caloric intake. This is the only way to lose weight. Diet is the most important aspect of losing weight. Cardiovascular training is a close second and then weight training.

Cardiovascular training increases your heart rate and metabolism, which allows the body to burn more calories for an extended amount of time. Weight training will increase your muscle strength and endurance, but will not enhance the weight loss process all that much. In order to lose a pound of fat, you need to burn 3500 calories. So, if you eat 1500 calories a day, which totals 10,500 calories a week, you need to burn 14,000 calories to lose a pound. (more…)

Posted on February 12, 2024 by Matt

Sandra Bullock Gets Paid to Stay In Shape

sandra bullockSandra Bullock opens up to InStyle Magazine in the March 2024 issue. The interview included questions from readers and fans, one asking how she stays in shape.

The actress reminded them that it’s her job to do so.

“People ask, ‘How do actresses do it?’ Um, they pay us to do this in order to look good on film. I do Pilates, kickboxing, weight training. When I’m in Austin, I run or ride a bike. If I can work out every day, I will. But there are times when I won’t do anything for two weeks, and I’m like, ‘You know what? I talk enough to burn calories.'”

Posted on February 10, 2024 by Natalie K

Lose Weight Without the Weights

woman runningTo me, exercising consists of a steady balance of cardio and weight training. People often have the misconception that lifting weights is going to help them lose weight. Lifting weights is vital for muscular strength and endurance as well as for strong bones, but does not really enhance the weight loss process. I lift weights five or six days a week because my goal is to maintain my size and body posture. I also run three to five miles a day to strengthen my heart and burn some extra calories.Cardiovascular exercises and proper diet are the two major aspects to weight loss. Depending on your goal, schedule, and fitness level, you should find a routine that works for you.

For example, if you are trying to lose weight and can exercise every day after work, then the everyday of cardio and every other day of weights workout would fit you perfectly. Try hitting cardio Monday through Friday and either lifting on Tuesday and Thursday or on Monday, Wednesday, and Friday. (more…)

Posted on January 30, 2024 by Matt

Train for Success

woman lifting weights“How many reps and sets should I do?” As a personal trainer, I hear this question every day and my reply to them is “what is your exercise goal?” There are three main factors that can be changed while lifting weights: weight, the number of repetitions, and the number of sets. For endurance training, I recommend performing several repetitions for two or three sets with a light weight. Fifteen to 20 repetitions is preferable. For strength training, I recommend performing a low number of repetitions for four to five sets with a heavy weight. Five to ten repetitions for strength training is recommended. (more…)

Posted on January 20, 2024 by Matt

The “300” Workout

Have you seen the movie, “300?” Well if you have not, I totally recommend it. The movie is about a Spartan King and a force of 300 men that take on the Persians back in 480 B.C. I believe it is Rated R due to the graphic battle scenes and adult content, but it is still a great movie.

Before filming, the actors and stunt-men were required to pass a vigorous workout that took months to prepare for. The “300” workout consists of several movements and lifts totaling to 300 repetitions without stopping or resting. This test combined physical strength and endurance with mental strength and endurance. The men recruited for this film ranged from young body builders and those in perfect lean fighting shape to men 40 to 50 pounds overweight. With proper diet and tough workouts, the men in this film were well prepared for the big screen. (more…)

Posted on December 29, 2023 by Matt

Free Weights vs. Machine Weights

What is the difference between free weights and machine weights? They both can increase muscular strength and endurance as well as tone and define. So, which is better? Free weights (dumbbells) are a more advanced way of weight training while machines control your movement and limit your range of motion. The greater and more difficult the range of motion, the more effective the exercise is, due to the fact that your body has to work harder to perform that specific movement. Depending on the goal of the exercise, you can determine whether free weights or machine weights are more beneficial. (more…)

Posted on December 27, 2023 by Matt