circuit training

5 things I learned from 2014 about weight loss

weight loss

I decided that it’s time to say goodbye to that lifelong lingering belly fat and lose weight in 2014.  Despite my history in doing sports, I never felt that my body reached a level of optimal health. Even as a school athlete for track and field and cross country (not to mention, other sports that sparked my interests), my nutrition was poor as a puberty-stricken teenager. I always thought that my body can burn the calories and fat and bought whatever junk food I wanted.

Hence, took me longer than expected to see the results I wanted. Fast forward, a year ago to this day, I told myself that I will lose the weight and gain the respect I wanted, for myself. As a result, this blog was born and I had other opportunities in the health and fitness world. Here are the 5 things I learned about weight loss in 2014

Join a group or gym that motivates you to make it on time for classes or the gym itself                                            

There is no better motivation than having a workout buddy to hit workouts with. Becoming part of a workout team, and/or classes with a group instructor not only gives you inspiration, but gives you the obligation to not waste time of others as a consequence. What happens when you don’t show up and your workout buddy does, you let both yourself and the buddy down. Don’t be that jerk.

Have a personal trainer for at least 3 training sessions                                                                                                  

There are some things in life that people spend a bit extra for a given benefit.  Despite their rates per session, a good personal trainer is worth it. They give you that extra push for you to tackle that last rep of beyond. Not to mention, assess your limits and look for ways to crush it.  My first personal trainer Theresa knew I was strong to begin with and often overload my muscles with her workout plans to ensure I never get away easy. (For me, the days where I cursed, spat on the ground, farted and vomited was well worth it.)

Try to make the first two months critical when it comes to dieting                                                                                  

This might be biased for me to say this, but make every effort to spend at least the first two months crucial in terms of your nutrition. That means, no alcohol and if you can’t pronounce the ingredients, do not eat it.  Vegan or no vegan, eat as much natural products, cut the diet foods bullshit

and drink at least half your body weight in ounces. Your body will thank you.

You don’t necessary need a gym to lose weight                                                                                                                      

I believe that Circuit Training is the most effective method for weight loss.  You are constantly shocking your body and the calories to continue to burn up to 48 hours. Not to mention HIIT Training combines cardio and strength building which helps to eventually achieve those chiseled abs, assuming that your diet is to par. I recommend this website by personal trainer, Neila Rey to get started. http://neilarey.com

Envision what your body need to look like                                                                                                                      

Arnold Schwarzenegger once said this line: “Visualize and see exactly what you wish to become”.  Most importantly, if you want the results, you have to visualize your goals before it becomes something set in stone. If you wanted to be ripped like The Rock or Jillian Michael, read about their process in fitness and try your best in reaching for the goal as direct as possible.

Here’s to an even fit 2015!

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The Basics Of Circuit Training and its Benefits

circuit-training

Circuit Training is a form of body-conditioning that combines high intensity exercises with strength/resistance training. A ‘circuit’ is assigned exercises completed one after another. Each exercise is given a certain amount of repetitions within a time limit, in order to keep the heart rate up to target optimum weight loss and toning.

Circuit Training can use free weights, weight machines at a gym, and body weight. The uniqueness of the convenience of not relying on a gym to achieve results and using your body as weight has attracted many fitness enthusiasts and athletes alike. Circuit Training can be for anyone interested in a fast-paced workout, especially those who want to lose weight and tone up at the same time due to busy work schedules. Circuit Training has been recognized as one of the fastest methods for fat-burning in women.

The creator of this form of exercise, Chuck Coker, “wanted to improve training efficiency and maximize strength and muscle gains all while improving health and cardiovascular fitness”as he coined the term, Peripheral Heart Action Training before Circuit Training.

Depending on the size of the weights used and number of repetitions per exercise, circuit training will improve cardiovascular health, physical strength, and muscle size/tone. However, “there’s one stipulation: the intensity of the workout/circuit must be maintained at 80% of your max heart rate.” Here is what this looks like in an equation:

220 – Your age x .80 = 80% max heart rate.

It’s recommended to do circuit training at least 3 days a week with cardio in off training days to achieve ideal results. In addition, do not overexert recommended cardio so the muscles will not get burned out. Though intensive, individuals can adapt to the prescribed exercises as time go on and improvement persists.

Circuit Training Beginnings

Example of Circuit Training.

Example of Circuit Training.

Some people go to the gym to blast fat (I personally think the gym is great if you go with dedicated people you can seek advice on certain exercise programs such as performing pull-ups) . Some people go on fad diets to shed off weight fast. And some unfortunate people take annoying fad diet pills and do weight loss surgery (the consequences to these methods are much higher, especially in gaining the weight back). For me, my first step in getting my life in order was Circuit Training, believe it or not. I occasionally went back to the gym for a month due to cold weather and boxing classes, but yes,Circuit Training got me going. I may not have my trophy abs, but I’m doing this without any help of supplements (Did tried Women’s ripped pack from GNC for 1.5 months)or fad diets (I did tried Paleo, but I still lost weight even with wheat bread and Greek Yogurt). Besides having the most amazing trainer, what is really made circuit training effective for me is the fact its is the combination of resistance training and High Intensity Interval Training/Aerobics to not only shred fat, but also build and tone muscles.

But here is the trick in Circuit Training, you are assigned to do prescribed exercises in a “circuit”, before starting all over again. For example, 15x reps of the following in order: Modified Pushups, Dips, Jump Squats, Walking Lunges, Bicycle Crunches and Leg Lifts.Try to hit as many Circuits within a given time frame. BTW, you are not really allowed to break during the circuits, especially if you need to grab water. Wait for your throat to get parched before taking a swig of water (DON’T drink alot or you will feel your stomach turn against you).  And yes, you get at least a minute (1) break before going to the next circuits. I was told that Circuit Training is the most effective weight lost regimen for women and with a near perfect diet (REMEMBER: 75%-80% of the effort is due to diet. Honestly, having a personal trainer, whether via online, Youtube, and/or personal trainer, will help you get to your goals faster than solely doing it by yourself. You will struggle with jumping lunges or any plyometric exercise at first, but if you give yourself at least 3x a week in doing this exercise, you will see the results much faster. 1 month to see the changes, 2 months for family and friends to recognize the changes, for the 3 months to see a significant change. So what are you waiting for, drop and give me….a circuit! 

How F.I.T. Do Ya Really Want it?

Keep going, you got one life.

Keep going, you got one life.

So there are many ways to get in shape, whether you want to fit into your old clothes when you were slimmer to literally being in the best shape of your life, and even more. The truth of the matter is what exactly do you see your ideal body? Do you see yourself doing handstands in Yoga? Bench Press over 150 lbs and/or stacks 45lb plates on each side from the already heavy 45lbs press bar? The typical, “I just wanna look good before the summer hits” phrase? All these wonderful goals do have one thing in common, what exactly do you want to get out of a fitness program and is it enjoyable to stick to it in the long run? You have to ask yourself these questions. “What do I want to accomplish?” “Do you want to lose weight and gain muscle? Are you ready to go through the pain and change your diet to get there? How fast and strong will I take my body?

There are absolutely so many fitness programs to think of, its endless. Yoga, Circuit training, Calisthenics, Weight-Lifting, Martial Arts, and general sports are categories we are gonna to focus on this blog since I am currently training on the first 5 I listed. However, you never know, I might be a golf player and call it a day. You can train with a personal trainer (interview soon with mine), train at your very own home, or find a group of people to motivate you to go a gym since science proves that you get to your ideal goal more significantly with a group of people. Spend some money on buying the essentials first so not only you deck out your gym with gear, but motivates you to stay on that mindset in some way. Invest in a good pair of running and/or walking shoes, dumbbells, gym clothes, exercise mat, and a water bottle/gym bag. Other than that, be ready, you got one life.

 

Fitness Starts With A Journey.

It’s not the easiest thing in the world to start on something you have no complete knowledge in. The internet has so much information on just about anything, you can be just about anything at this day of age. A blogger. A Photographer. A personal trainer. I get it, not another fitness blog where I go through some extreme weight transformation and wanted to charge you a program in what I did to get to my shape today. I’m still considering trying the Paleo Diet, though I do have to admit that I tend to be the frugal type and save money when I can. If one thing I have in common with all those fitness/wellness/health blogs is the journey that got us doing what we do. According to ACE (American Council of Exercise) people who regularly work out not weigh less dramatically “reduce their risks  for heart disease, diabetes, and cancer, relieves pain from arthritis, is more effective than medications for treatment of depression, and builds strong bones.” Basically, your life is more awesome for a longer time. This is where I start my journey part of the introduction of my blog. I was a recent college graduate who was pushing to get all I can get in the Entertainment/Media world.

I did okay for someone my age, especially opportunities with the Maury Show and American Idol. I work with a Wire Service company and shot celebrities such as Pharrell Williams and Russell Simmons. However, I mentally thought I should ought to be in better shape since I meet important people often. The truth is that I work hard, but because of my constant struggles of my self image(I was very thin and sickly when I was younger and gained alot after college) and ADHD, I felt that I deserve to enjoy my life by being in the best shape I can be possibly be. I want to be like The Bride from Kill Bill or Kate Beckinsale from Underworld or even Hit Girl from Kick Ass. Super. Freaking. Fit. 2013 was a wakeup call that shook my world forever and prompt me in getting in better shape. I lost both of my grandparents and my mom suffered greatly with her physical health. My grandmother died at 73 due to diabetes and the worse part about it is that not only she raised me, but I had no clue that this was in the family. She looked really incredibly young and I felt that if there is something now I can fight hard for is to encourage others that life should be maximized and fitness is a strong foundation to a better life.

Oh, and my grandmother’s name is Charity, ironic no? I am blessed to have a Circuit Training personal trainer for almost five months that gave me a huge push in starting this blog. Not to mention, I am interning with a top Yoga instructor. So What is the Concept of F.I.T.? Another fitness blog? You betcha, but I promise you get interesting reads on things I think its worth your time and hopefully you can go on your fitness journey, whether if you a newbie in health or someone wayyy more experienced than me, but still love learning something new. So I bring you, The Concept of F.I.T. (Fitness in Transformation)   Source: http://www.acefitness.org/fitness-fact-article/3585/how-to-start-an-exercise-program/