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            There are many theories out there about aerobic or cardiovascular exercise breaking down the lean tissue in the body. Aerobic exercise (exercise w/oxygen) should be a vital part of your regular fitness program. You are not only burning calories but you are using the most important muscle in your body – the heart.

            As your heart is pumping blood throughout the body you are increasing the amount of oxygen and the size of the blood vessels in your body. These blood vessels supply oxygen to the tissues including your muscles. The oxygen also carries out waste products to help with recovery and growth of tissue.

            What type of cardiovascular activity is best for you and your goals? Running, jogging, and jumping rope are all examples of high impact aerobics and may tend to break down muscle tissue, burn more calories and with the presence of an improper nutrition program may lead to muscle loss. Walking and cycling at low to moderate intensity levels are examples of non-impact to low impact cardiovascular activities that will potentially minimize the breakdown of muscle tissue.

            Determining what your ultimate goals are, whether overall weight loss, body fat loss or gaining lean body mass, will help you determine what type of cardiovascular exercise is best for you to reach your goals. It is very important to choose a type of exercise you will enjoy and will not cause boredom. Cardiovascular exercise must be performed for no less than 20 minutes. A slow, steady and long duration program will achieve greater fat loss results when done on a consistent basis.

            One tip to achieving faster results is to complete your aerobic activity first thing in the morning prior to breakfast with plenty of water. Since your body has been burning calories during the nights sleep, body fat will be utilized as energy in the absence of glycogen in the blood stream.

            In conclusion, the muscle tissue in your body is vitally important for longevity and ultimate weight control. By incorporating a regular weight training and cardiovascular exercise program in your daily routine, you can add years to your life and life to your years.

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Top Ten Exercises for Your Legs and Butt Pt. 2

Finally! The last five of the top ten exercises to get your legs and butt in shape for the summer.  Rotate these exercises throughout your routine for the next six -to- twelve weeks and watch your legs shape up fast!

        6.      SUMO SQUAT

                  The first thing to consider when performing this exercise is form.  Once your form is correct you can add some weight.  This squatting movement is difficult but it isn’t as hard to perform as the squat.  Be sure to go down low enough so you engage your quadriceps, hamstrings, and especially your glutes.  This exercise targets the inner thigh/glute area making this a must exercise for bathing suit weather!

        7.     QUADRUPED HIP EXTENSION

                Now that the thighs and hamstrings have gotten some work, focus on your glutes.  This exercise is great for your butt.  It will help tighten and firm that area right up!  Be sure to use a full range of motion on this exercise but do not arch your back during this movement. Keep as much stress on your glutes as possible.  This is one of the BEST exercises to isolate your glutes.   

       8.  SPLIT JUMPS

               Great for overall leg development, coordination, and toning, this exercise is a more advanced move and should only be done once you have mastered walking lunges.  Once you have mastered walking lunges and can progress to this movement, you will know why this should be a staple in your routine. Your legs will shape up like never before!!!

      9.   UP HILL WIND SPRINTS

              Why do football players have great legs?  They train them hard!  There isn’t one exercise that will tax every system in you body like up-hill wind sprints.  Start out slow – begin with short sprints, say 20 -30 yards.  Start out by doing sprints for fifteen minutes, only resting long enough back to your original starting point.  Once that is a breeze begin increasing the distance you are sprinting until you are doing 40-60 yard sprints up hill.  At that point everything will be toned! 

        10.    STANDING CALF RAISE

                If you still fell like you need to do a little more toning for your legs and glutes, take the next step and start doing uphill walking lunges.  Do your lunges walking up hill taking long deep strides for 303-40 yards. 

   That’s it!  Now you have the top ten exercises for your legs and butt.  If, you include these exercises into your routine for 6-to-12 weeks and that still doesn’t do the trick, nothing will.  So get to work!   To have a program constructed that will assist you in reaching your fitness goals contact us today!

Malcolm Tears II

Elite In-Home Personal Trainer

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Top Ten Exercises for Your Legs and Butt

Here are the top ten exercises to get your legs and butt in shape for the summer.  Rotate these exercises throughout your routine for the next six -to- twelve weeks and watch your legs shape up fast!

        1.      SQUAT

                  The first thing to consider when performing this exercise is form.  Once your form is correct you can add some weight.  This is a tough exercise.  You must be sure to go down low enough so your knees form a 90 degree angle; come back up making sure not to lock your knees out at the top.  This exercise will work your thighs, hamstrings, and your butt… but only if you go ALL THE WAY DOWN!

        2.     WALKING LUNGES

                These are great for your butt.  They will tighten that line between your butt and the back of your leg (hamstring) and keep your glutes from sagging.  It will also help develop separation between your leg muscles so the natural lines in your legs will show as your fitness level increases giving you that long and lean look!   Be sure to use a full range of motion on this exercise as well.  IMPORTANT TIP: Do not go so low that your knee touches the floor; you could injure yourself that way.  Stop a couple inches above the floor.

       3.     LEG PRESS

               Great for overall leg and glute development.  This exercise is great when done using the drop set technique.  This technique is best performed when accompanied by a personal trainer.  Again always use a full range of motion and be make sure you don’t lock your knee’s our so you don’t risk hyper extending your knee.

      4.   WALL SITS

              This exercise is well known to most…. but they are avoided by most! Why?  THEY BURN!   Start with sets that last 30-seconds and add time from there.  Make sure your knee is at a 90 degree angle and be sure to squeeze all your leg muscles – butt, hams, and quads the whole time!  This is an isometric exercise and is great for strengthening and firming!

        5.    STANDING CALF RAISE

                Can’t forget about the calves!  Calves finish your legs and butt off and give you a more aesthetically pleasing look.  Walking around with legs and a butt to die for but calves that are non-existent only takes away from the hard work you did to get your legs and buns of steel.  Standing calf raises can be done with or without weight no matter where you are in your training.  Try doing three sets of 100 calf raises each and call me the next day.  I bet you’ll see a difference if you do that for six – to – twelve weeks!

   That’s it!  You only get the first five today.  You can have the last five next week.  Get started on these exercises for now and let me know how you do!

Malcolm

Elite In-Home Personal Trainer

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Last posting we went over three tips to controlling your weight. We talked about spicing up your eggs with Cayenne, eating fiber early in the day, and eating nuts. Now I want to share with you 3 more wonderful tips to staying healthy and controlling your weight.

4. Drink coffee instead of soft drinks. Coffee (caffeinated and decaffeinated) is a rich source of antioxidants, and Americans consume more of it than any other antioxidant-rich food. Coffee is much lower in calories (if you don’t add a lot of sugar and/or creamer) than sugary soft drinks.  Here is a bonus, caffeine stimulates the release of norepinephrine, a hormone that suppresses appetite and promotes calorie burning by increasing heart rate and metabolism. Green tea also is  a rich source of antioxidants and caffeine.

5. Supplement with 5-hydroxytryptophan (5-HTP). Related to the amino acid tryptphan and sold as a weight-loss supplement, 5HTP increases brain levels of serotonin, a neurotransmitter that controls appetite. In one study, people taking 5-HTP for six weeks lost an average of 12 pounds, compared with only four pounds in a control group. Recommended dose: 300mg (5-HTP has mood-enhancing benefits.

6. Turn up the thermostat. One reason that people tend to eat more during the cold months is that cold temperatures stimulate appetite. Also, people with naturally low body temperatures tend to have a slower metabolism and are more prone to weight gain. Staying warm may be a natural form of appetite control, particularly if you increase body temperature with exercise. Every one degree increase in body temperature increases metabolism by 14%

Tune in next time to receive the rest of the tips. If you would like to get a head start for the New Year, give us a call. Take advantage of our FREE Fresh Start Appointment. 916-503-3255, call today, start tomorrow, for a change that lasts a lifetime!

Are you ready for some action? Get ready to watch the transformation of Sacramento’s own Malcolm Tears II as he trains and competes during the 2010 bodybuilding season.  He will be competing for the title of Mr. Contra Costa, Mr. California,  and Mr. USA in 2010!   Malcolm will be keeping you up to date with hopes of showing you that anyone can do anything they want!  He wants to inspire; to be the spark that lights the fire that drives you to new heights.  This message will cross many industries and people and in the end lives will be influenced for the better and forever changed.  You’ll be able Watch, Listen, and Read as you follow the videos, radio broadcasts, tweets and blog posts from Mr. Tears himself.  Don’t miss out!  Follow Trail of Tears.  Coverage begins December 12th, 2009.

 You will be able to catch these episodes soon on http://www.ustream.tv. Stay tuned for more details. If you too would like a transformation, give Elite In Home Personal Training a call today at 916 503.3255.  Ask about how you can schedule your free “Fresh Start Appointment.”

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A Life Changing Event, Brought To You by Elite In-Home Personal Training

Sacramento, CA November 20, 2009 – Elite In-Home Personal Training (IHPT), is seeking an individual for its contest, beginning now, through December 31, 2009 in the greater Sacramento area. The winner of this contest will become the “Jerrad from Subway™” for Elite, bringing awareness to the community of overall improved health and quality of life.

The winner of “A New Year, A New Life” contest, announced on January 1, 2010, will receive Elite’s best package, which includes three months of in-home personal training, free, along with meal plans, and nutritional coaching. To enter, simply email:

• Name

• Telephone number, and

• Description as to why you feel you should win, to

Contest@Elite-PersonalTraining.com

You may submit your entry from now until December 31, 2009 at 5:00 p.m. Pacific Time.

Amazing transformations of the 2010 winner will be videotaped, photographed, and measured regularly, to show off his or her progress. Videos and photos of the contest winner will be available to the public via web updates and a youTube series.

“I want to show the public that anyone and everyone can lose weight,” says the Founder of Elite IHPT, Malcolm Tears II.

Elite IHPT personalizes your work out and weight loss through one-on-one training and specialized meal plans while offering privacy and convenience. Throughout your experience with Elite IHPT, you will also receive fitness assessments, phone and email support.

You may visit Elite’s website for further information regarding its exceptional service and professional staff through the link below. Elite IHPT is also available via wordpress.com, squidoo.com, myspace.com, and facebook.com.