Fitness Workouts

Best Exercise Tips

There are different exercise tips that need to be fulfilled in an exercise session to reach your fitness goals. Attending an exercises session is the first step; however, it is not all it takes. You could compare this to attending a lecture class and not paying attention to the teacher. Nothing good will come of just showing up. There should be a sense of concentration, taking notes, reading, participating, actively asking questions, etc. The same goes with exercise, engaging our muscles and our minds. Here are six exercise tips that you should follow if you want to see results:

  1. Be in discomfort: Any well designed program made to give results should not keep you in a conform zone. You should feel some sense of challenge all the time. If you don’t feel any challenge, the body is accustomed and will not change to meet the demand. Therefore, you will not see results.

 

  1. Don’t go backwards: Many people think because they pushed last week, they don’t need to push in the present. Remember that the body becomes accustomed to the resistance given. In other words, if instead of increasing your weight lifting from 15s pounder dumbbells to 20s and go down to 12s, or if you run less or slower than most times, the body will get used to the new resistance. This means that either you get more toned and lose weight by increasing your weight lifting or running distance, or you get gain fat and lose muscle by decreasing your weight lifting or running distance.

 

  1. Have a “progression” mentality: Think “what can I do better today?” Some examples could be, increase your weight lifting, increase your intensity of the exercise, try to do your entire program in less time, add other exercises and so on.

 

  1. Live the moment: Concentrate in your exercise and forget about everything else. This is your time to get in shape. Everything else will have its own time.

 

  1. Find people who are more motivated than you: People who do what it takes to get results usually motivate us, both by personal encouragement and by inspiring us. These people will help you get to your goal.

 

  1. Enjoy the exercise: Exercise should be challenging, but you must have in your mind that you love it. If you think the opposite of it, you will drain all your energy and you will not get results.

Take these six exercise tips into consideration and get results. My goal is to give you tools to continue your fitness journal. Exercise is a need to stay and live healthy.  I think we all want to do it right, enjoy it and get the most out of it. Don’t waste your time and start this week!

By the way, please check out our website. Go –> here <– to see more successful stories.


Exercise Routine

If you don’t belong to Custom Body Fitness yet and are wondering what type of workouts and training we provide, here’s a short introduction.  You can learn this program and take it with you on your summer or other travels.  This program designed are for those who’ve been with us a while and for you who just started on your fitness journey. Keep in mind that this program designed is for people who have no physical limitations. Warm-ups:

Run, bike or do some  other cardiovascular activity from 6 to 10 minutes.  You can also do the following:

Jumping jacks x 1 minute, mountain claimers x 1 minute, jump rope x 1 minute; then repeat the sequence. .

Once you are warmed up,  you may begin doing the program. Rest one minute every time you finish an exercise sequence.

First sequence:

  • 10 Push ups
  • 20 Alternative lunges
  • 20 Double crunches
  • 1 minute Jumping jacks
  • Rest one minute

Repeat the sequence three times.

  • 10 Inverted pulls ups
  • 10 Romanian death lift
  • 20 Alternative curls
  • 1 minute Mountain climbers
  • Rest on minute

Repeat the sequence three times.

  • 10 Overhead triceps extensions
  • 10 Military presses
  • 1 minute Plank
  • I minute Jump rope
  • Rest one minute

Repeat the sequence three times.

To cool down, develop a series of appropriate stretches for 5 to 10 minutes.

If you have any question about these exercises, email me @ custombodyfitness@gmail.com.  If you aren’t sure what some of the above exercise are, look online, Google Images or YouTube.   Have fun, challenge yourself, and make working out  part of your life routine, wherever life takes you.


Keep This In Mind If You Plan Is To Tone Your Body

One of the most important activities for astronauts is exercise. People on the moon lost their strength — and therefore their muscle — in days. That’s because of the lack of gravity.  Astronauts have difficulty walking on earth after a trip to the moon, according to NASA. After a couple of days the astronauts readjust to the earth’s gravity, and they start walking normally again. This is why exercise is very important. If you think about it, the body needs to develop a level of muscle to be able to survive on earth. I want you to think about this when you want to grow muscle to tone your body.

You’ve probably seen commercials featuring girls with very nice, toned bodies doing aerobics with 3-pound dumbbells. Of course, we all want the easy way to get results. Usually if the commercial is trying to sell an exercise program, it is not going to advertise it as hard work. If you really looked into the routine of those toned girls you’d find that it’s nothing like the 3-pound-weight commercial.

Many people are not looking for weight loss. They are really looking for a nice body. They try everything — even exercise — and it seems they can’t get it. Many people who lose weight will still have flabby areas; that’s because they still have fat to get rid of, and without having much muscle, they look flabby.

So the reality is that as we age we all lose muscle even if we don’t want to, we eat healthily and we take basic care of our bodies. There is no way someone can tone his body without building muscle. Exercise in general will not lead to a toned body. Any exercise can help you lose weight, but toning your body requires more. It requires weight lifting and periodization.

Just as the body on the moon gets accustomed to the resistance on the moon — hence the loss of muscle mass — the body will adjust to any new resistance anywhere. The body transforms itself when subjected to new resistance. In other words, if the resistance is low, the body becomes weak, loses muscle and adapts to the need of that specific resistance. If the resistance is high, the body becomes stronger, gains muscle and adapts to the need of that specific resistance.

To say it differently, if you want to tone your body, you must build muscle. Muscle is hard, and fat is flabby. To grow muscle you must challenge your body to a higher resistance. Our members do this and are very happy with their results; they have strong, toned bodies and are getting rid of the undesired fat. The secret is very simple: Increase your weight lifting by following periodization.

For example, if you are squatting 20 pounds, you must go to 30 pounds when your body allows you and so on. When you are a beginner your progress is measured in weeks. Nevertheless, the stronger you become the longer it takes to go to the next level. It may take you months to advance after 6 months of constant training.

Now, if you were squatting 20 pounds and go to 30 pounds and then to 40 pounds, you have gained enough muscle to lift 40 pounds, and your body has responded to the new resistance. What happens if you decide to go back to 20 pounds or 10 pounds because you’re tired and don’t feel like doing it? Of course, your body readjusts to the new resistance and you lose all you have gained. This is why people who only exercise without following a plan or without knowing how to use periodization never can tone their bodies.

The key to having a nice, toned body is discipline, and many can’t do it. If you’re looking for weight loss, any exercise will suffice when coupled with the right eating habits. If you are looking to tone your body then you need to lift weights using periodization. And don’t be afraid of gaining big muscles. That is not true. It is a myth. I have trained lots of women who have toned their body by lifting heavy weights, and they have the most amazing toned bodies without having big muscles. There is no science that shows the development of big muscles in women unless they’re taking some kind of drug.

If you have being trying everything to tone your body, even exercise, and can’t seem to do it, try something new that works. I promise that if you follow these recommendations for at least 6 months you will find yourself seeing a toned body in the mirror. You will not regret it.


Start Growing Younger

I started lifting weight when I was 19 years of age.  I remember going to work all excited about my workout and telling my coworkers about the weight lifting achievements I did that day or week (back then I worked in a restaurant as a server).

Many of them were older than 30 years of age.  Of course, they were out of shape.  They would usually tell me that I was very young and with a lot of energy, reason why I could achieve my goals.  That I should wait until I hit the 30s and then I will go down and start with pain, feel tired and life would be more difficult.

I’m 35 years of age now and I don’t feel pains, I’m stronger, with more energy, healthy, and better than ever!  Their prophesy did not come true.  Now I hear many people say that I’m in my peak and when I hit my 40s life will go down.  I feel like I hear this prophesy in the past.

When Michael Jordan left his career as a Basketball player for the first time and came back years later, people thought he would not make it.  He proof everyone wrong.  He came stronger and better than before.

Why some people age faster than others?  According to research, humans start aging after turning 26 years of age, losing muscle and bone mass, stroke volume along with oxygen and nutrient extraction and longer time to heal, among other declinations.

There is no way to stop this process.  Nevertheless, there are many actions we can take to slow down the process.  For example, doing strength training increases bone and muscle mass, and doing cardiovascular training helps the heart hypertrophy and be more efficient with the stroke volume affecting oxygen and nutrient extraction in a positive way.  In other words, the body gets all but exercise comes and rejuvenates it   by adding what it’s losing.

So what keeps me young is that I exercise challenging my body while many others don’t challenge their body.  This is the difference between my ex coworkers and I.  They are aging and I’m maintaining my biological age.

Exercise can be defined as chewing your gum, walking, squatting, running, hiking.   Any movement can be categorized as exercise.  Nevertheless, real exercise should be challenging enough for the body to adapt to the level of challenge that we are putting our body into and when it adapts, we can need to follow the same process.

I know exercising is painful and this is the reason why many people don’t exercises.  But getting old it is also painful.  Not be able to get off the couch, or pick up the coin was dropped, or be independent or depending of oxygen or be able to walk. I prefer muscle burning, lung discomfort, lack of oxygen, and exaction for an hour than suffer the consequences of aging every hour of my day.

It is true that death is the destination that we all share.  But living a high quality of life it is our responsibility.  It is never too late to exercise and slow down the process of aging.


Get The Best Out Of Your Exercise Session

There are different points that need to be fulfilled in an exercise session to reach your fitness goals. Attending an exercises session is the first step; however, it is not all it takes. You could compare this to attending a lecture class and not paying attention to the teacher. Nothing good will come of just showing up. There should be a sense of concentration, taking notes, reading, participating, actively asking questions, etc.  The same goes with exercise, engaging our muscles and our minds. Here are six tips that you should follow if you want to see results:

  1. Be in discomfort: Any well designed program made to give results should not keep you in a conform zone. You should feel some sense of challenge all the time. If you don’t feel any challenge, the body is accustomed and will not change to meet the demand. Therefore, you will not see results.
  1. Don’t go backwards: Many people think because they pushed last week, they don’t need to push in the present. Remember that the body becomes accustomed to the resistance given. In other words, if instead of increasing your weight lifting from 15s pounder dumbbells to 20s and go down to 12s, or if you run less or slower than most times, the body will get used to the new resistance. This means that either you get more toned and lose weight by increasing your weight lifting or running distance, or you get gain fat and lose muscle by decreasing your weight lifting or running distance.
  1. Have a “progression” mentality: Think “what can I do better today?” Some examples could be, increase your weight lifting, increase your intensity of the exercise, try to do your entire program in less time, add other exercises and so on.
  1. Live the moment: Concentrate in your exercise and forget about everything else. This is your time to get in shape. Everything else will have its own time.
  1. Find people who are more motivated than you: People who do what it takes to get results usually motivate us, both by personal encouragement and by inspiring us. These people will help you get to your goal.
  1. Enjoy the exercise: Exercise should be challenging, but you must have in your mind that you love it. If you think the opposite of it, you will drain all your energy and you will not get results.

Take these six points into consideration and get results. My goal is to give you tools to continue your fitness journal. Exercise is a need to stay and live healthy.  I think we all want do it right, enjoy it and get the most out of it. Don’t waste your time and start this week!


Health Starts Within

Health Starts Within

Are you aware of how many knowledgeable and wonderful health care professionals we have right here in the Roaring Fork Valley? I had no idea until I began to organize with them to build awareness around natural health and ways to improve your life through our knowledge. That is how I came up with the idea to bring you the Annual Health Fair. This is a gathering of professionals who are committed to sharing valuable information and services with the public. Unfortunately, the Health Fair was last weekend, but I have the video here in case you missed it! Keep yours eyes open for more information regarding this next event.

YouTube Preview Image

Buy Lose Weight Permanently

Lose Weight Permanently


Save Time By Compounding Muscles or Using Circuit Training

The other day I was talking to Britney, who told me that she knows some people who have been drinking a popular shake and doing a popular cardio workout for years now. She said that even though these people have lost weight, they don’t seem healthy, and their bodies don’t seem to be toned. She wanted to see better results in less time, and she also mentioned that due to time constraints it was an issue for her to exercise for more than an hour.

I replied that many people focus on the scale, and the feeling of losing weight is what motivates them. If that is what they want, I think they should continue practicing their habits, drinking shakes and dancing to their favorite music for an hour or hour and a half. That is their goal.

Britney noticed that many of my clients have lost weight and also toned their body, looking stronger, healthier and ripped. She asked me what the difference was between my training and her friends’ workouts. Her goal was not only losing weight but having an attractive body as well.

I explained to her that any exercise coupled with proper, healthy eating habits will help with weight loss. However, if people are looking to tone their body, cardio alone won’t do it. So I gave her an awesome workout for losing weight and toning muscles:

Weight lifting is the key, and it is very simple. You can even save time if time is an issue for you. Get your pen and paper out and take notes:

“Work all your muscle groups, increase your weight as you become stronger, do 3 to 4 sets of 8 to 15 repetitions. If you want to save time, work all your muscle groups in 40 to 60 minutes by working 3 muscle groups in circuit training and resting 1 minute between sets. Oh, and mix different muscles within the set.

Are you taking notes?

So work your chest, legs and biceps:

10 Pushups, 10 Squats, and 10 Bicep Curls

Do 4 sets, resting a minute between sets as I mentioned before.

Then work your back, hamstrings and abs:

10 Bend Over Rows, 10 Romanian Dead Lift and 20 Crunches.

Do 4 sets with rest in between.

Then your last set can be:

Triceps, core and shoulders:

10 Overhead Triceps Extension, 60 seconds Plank and 10 Military Press.

Do 4 sets with rest in between.

You can find more exercises for the same muscle groups and change your program every week, so you don’t get bored and drop the program. You will start seeing results within a month.

Here is my YouTube channel if you need to find out about the exercises’ form and performance.

Did I answer your question?”

Britney nodded, and she repeated all her notes to me and asked me how many times a week she should do this program and if dancing will help since she loves to dance.

I replied that 3 workouts a week will deliver results, and dancing will add to her results.

Buy Lose Weight Permanently

Lose Weight Permanently


Exercises To Slim Down Your Hips

What are the best exercises to slim down your hips?

Exercising your legs or doing exercises that require your legs is the best exercise you can do to lose weight and tone your body and hips.
This is because your legs are the biggest muscle you have in your body and do require more energy than any other muscle. Before we get to the exercises that tone your hips, I want to help you understand why the myth of isolating or targeting fat on the body is just that – a myth.

Isolation exercises are not the best for burning fat

We all want your attention. I want your attention, the personal trainer wants your attention, the “magic lotion” seller wants your attention. Our job is to convince you that our product or our services are the ones that are going to work for you.
Therefore, we use all our strategies to convince you to buy from us. Now the question is, do we want to help you and exchange real value for your money, or do I just want your money by offering you something “easy” that will deliver what you want?
The reality is that there is not an exercise out there or method that will isolate fat on your body.

Let me show you some logic.

How does your body use fat for energy?

The body uses Adenosine Tri Phosphate (ATP) as energy. Fat is one of the nutrients that is converted into ATP for the body to use as energy. Fat is stored on your entire body, some people store it evenly, others in mostly their hips and others in their stomach.
When you do any exercise, let’s use your hips, for example, by doing squats, your body will extract fat from your whole body, not only your hips, to deliver it to the liver to convert it into ATP and then it will be delivered to the working muscle. In other words, you will lose weight evenly on your body.

Follow an effective weight loss program

Therefore to slim your hips, your stomach or your body in general, you will need to follow an effective weight loss program.
(I recommend you focus on your eating habits, cardiovascular training, strength training and mental health. I have found out that this is the most effective way to slim down your hips).

The best exercises to slim down your hips

Once you are using an effective weight loss program, if you want to tone your hips and legs, here are some exercises that are guaranteed to tone your hips and legs:

– Squats; Front Squats, Jumping squats,
– Lunges; front lunges, reverse lunges, jumping lunges, walking lunges
– Bulgarian split squats
– One leg squat
– Romanian deadlift
– Deadlift
– Step ups
– Jumping squats

Benefits of compound exercises

These exercises will target all big muscle groups, such as the gluteus maximum, gluteus minimus, gluteus medius, leg abductors and adductors, quadriceps and hamstrings.

In addition, I will recommend that you learn more about weight lifting periodization, if you are looking to tone your hips.

My job is to help you save time in your life and help you reach your goal quickly. Find a healthy and effective weight loss program, follow these exercises and your hips will get slim and toned.

Buy Lose Weight Permanently

Lose Weight Permanently


Guillermo Ceja Weight Loss Case Story

Many people are looking for a quick fix. Usually want to lose weight fast and easy. While I have many clients that have delivered fast results, the truth is that they are committed to their goal and they pay the price.

They make the process seem easier and they seem like super human with not problems and worries. The reality is that they have problems just like you and I. But they have set up their mind to achieve their goals and change their life. Nothing gets in the middle and they recognize their problems yet their confront them.

Such is the case of Guillermo Ceja. He was an obese person who had a dysfunctional family and about to divorce because his addiction to alcohol. Alcohol is well accepted in society. Therefore, for many of us is difficult to see when we have a problem. However, Guillermo noticed the problem and decided to approach it.

I think he is very motivational and committed to his goal and more important to his family, reason why he decided to leave alcohol behind and exchange the bad habit for exercise- a positive habit and lose weight.

Here is the video—-> Guillermo’s Videos <—- Whatch it. You will love it.

Guillermo has improve his health, weight loss and most important, has saved his marriage.

Many times we think that weight gain is only that, “a weight gain” problem. However, it is not a weight gain problem, is most likely a lifestyle problem. Just like Guillermo, when we see that problem and recognize it, weight loss it becomes easier.

I hope you like Guillermo’s video and share it with your friends. I believe he is an inspiration for many us to change our lives.

Go to https://www.youtube.com/watch?v=33vZLqWNQtg to watch the video

YouTube Preview Image

Buy Lose Weight Permanently

Click On The Book

Lose Weight Permanently

 

 


From Body Weight to Weight Lifting

There are many ways to work out. Your goal will determine the right exercise program for you.

If you are overweight and want to lose a couple of pounds, walking may work for you. If you are looking to run a marathon, weight lifting may not be your priority exercise. If you’re planning to tone your body, Zumba is not what you are looking for.

Everything depends on your goal!

For those interested in toning and growing muscles, there are also many ways to exercise.

Rock climbing

This is a great way of exercising as it uses all the big muscle groups, and it overloads the body, making it adapt by increasing and developing muscle fibers.

Rock climbing uses body weight to build strength. The angles or movements the athletes put their bodies into as they move around the rocks can cause enough muscle stress to overload the body.

And athletes can find more challenging levels as they progress.

They use arms and legs to pull and push themselves up, engaging their core at all times for these difficult movements.

Moving your body weight can be very effective in toning the body

Using body weight alone — such as push-ups, squats, lunges and pull-ups — may help the body to increase muscle fibers, thus increasing muscle mass as well. But it has limitations…

Increase muscle mass

The body should be challenged and overloaded every time you exercise.

For example: if two full push-ups is all you’re able to do, that means that you are overloading your muscles when you try to do the third one.

Now the muscles need to become stronger and therefore bigger, to adapt to the new challenge — in this case, the third pushup. According to the experts, when you can do more than 15 repetitions you are no longer overloading the body.

So if you are doing more than 15 push-ups, you are wasting your time because your body is not going to adapt to the added stress of increased repetitions.

Consequently, you won’t grow your muscles and tone your body further.

Of course, this is applicable to all exercises, including squats and pull-ups.

Train your body!

Also keep in mind that to have a healthy, attractive body and good posture, all big muscle groups should be exercised.

This means that push-ups, pull-ups and squats are not going to be enough to challenge other muscles fully.

Yes, you may work the biceps, shoulders, triceps, hamstrings and core, but you are not targeting these muscles individually; these exercises target the chest, back, gluteus and quadriceps.

So, it is very simple…

Find all the exercises that you can do with body weight, such as TRX curls and triceps extensions, push-ups, pull-ups, squats, planks, lunges, jumping lunges, crunches, rainbows and many others.

But once you can do more than 15 repetitions with your body weight, it is time to increase weight by adding plates, chains, sand bags or others. Or you can start doing some traditional weight lifting or start practicing rock climbing.

Transitioning from body weight to weight lifting can be done at any time.

But if you are looking to get the best out of your body weight workout, then work yourself up until you can do more than 15 repetitions of any exercise with body weight. After that, start weight lifting!

Connect with Expert Sandro Torres and check out his fantastic book“Lose Weight Permanently: Effective Body Transformation Through Lifestyle Changes”