Featured Post
By Jeff Lindstrom On March 31, 2012No Comments
When you go to the gym it’s always important to have a plan in mind. The main point to consider is what’s your goal? Are you looking to shed fat, build muscle? Sport specific?
I always tell my clients that our programs are designed to achieve their goals whatever it may be! Too often I find people in gym’s wasting their time on non effective techniques and approaches.
A higher percentage of people train like a body builder which doesn’t make sense unless they are actually wanting to be one. By this I mean, splitting up their muscles into different days, focusing on purely that and resting a minute in between each set etc.
If this is your goal, then great!
My point is that the general population are mainly looking to reduce their body fat, and put some lean muscle mass on. This goes for the ladies too! Strength training is just as important for you!
While in the gym it’s good as I mentioned to know what you are going to accomplish. For example, for cardio always aim to doing interval training as it’s the most effective way to burn body fat vs long boring steady state cardio.
Strength training should be done in a circuit fashion with minimal rest. I assume you aren’t wanting to be a bodybuilder so focus on your full body. Doing functional movements that integrate everything! The key is to keep your rest minimal and move one exercise to the next.
This does not mean using the machines. If you check out my youtube channel I have several ideas on functional full body movements that are great for getting the heart rate up and will increase your caloric expenditure. This movements include pushing, pulling, twisting, bending, lunging, and squatting.
The fitter you are as an individual, the more calories you will burn doing anything!
How long should you workout for? Well that depends on your schedule. Normally working out longer than an hour can actually be catabolic to your muscles and create a stress response.
Try to keep it an hour or less. When I work with my executive clients I put them through 30 minute full body circuits using dumbbells, stability balls, kettlebells, cables, medicine balls etc.
The reality is most people waste time in the gym unfortunately. It’s not their fault. Most have been misled by magazines and media.
Work on your major muscle groups such as legs, back, chest and core. Shoulders and arms are what I call the “glamour muscles.” They are nice to look at but if you want to see results and you are tight on time, put most of your attention into the “big” muscles!
Only makes sense right?
Want to get rid of your gut? Do squats! Deadlifts! Not 100’s of crunches. That’s garbage! We call that spot reduction. You can’t focus on a particular area and hope that the fat will miraculously disappear.
To lose body fat it’s about taking care of yourself. Keeping stress under control. Drinking plenty of clean water throughout the day. Watching what type of foods and liquids you put into your body.
The workout plan if done correctly will support your goals as well!
A sample circuit routine one could do is:
Pushups
Lunge – cable row
DB squat press
Hamstring curls off ball
Mountain climbers
You do all the exercises in a row and after mountain climbers to a break for a minute, repeat.
This approach you work all your major muscle groups while keeping the heart rate up! Kicks the fat burning metabolism into gear!
Your workouts are what you make of it. You can lounge around do a set, talk to your friends and carry on. Or you can get down to business and make every exercise count and give it your best effort.
For more guidance and fitness routines to follow check out my body transformation link which has everything you need! www.jefflindstromfitness.com
It really depends on how serious you are about seeing the results you desire!
Recent Posts
By Jeff Lindstrom On January 17, 2012
No Comments
At work we just started our 100 day fitness challenge. It’s a great way to stay motivated from the new year carrying you through to spring. The goal is to give you a sustained habit and a better lifestyle that you keep being healthy day in and day out!
We simplified the scoring to giving yourself credit each time you do some sort of physical activity for 30 minutes or more! Goal sheets were sent out to let the participants to determine how many days they want to workout out in 100. The second goal is more personal. Be it weight loss, strength gain, do a certain number of pushups.
When the participants succeed in their goals they are put in the highest end of prizes which is a fitness membership, iPad 2, and weekend getaways. How is that for a reward!??
It’s a great motivator for people and gives them drive to succeed at their goals.
Why not consider doing a 100 day challenge? Set the same type of goals, how many days you want to be active (being realistic), and a more personal goal. Write out a mini contract to yourself and get a loved one to sign it as a witness. Put something on the line for you to reward yourself! Make it something that would motivate you to work hard and reach your goals!
Everyone has different tastes and preferences. We all know being active is good for us but by having something on the line can be the extra motivation we need to be active. Who doesn’t like treating them self?
Aim as a bare minimum to be active three days a week and losing 1-2 lbs a week is considered a healthy rate!
Drink lots of filtered water, eat as clean as possible and do something you enjoy! Your body will show you the appreciation and I guarantee you will feel a lot better….. Give it a try!!
By Jeff Lindstrom On January 10, 2012
No Comments
It’s that time of year again when the gyms are packed and people are feeling motivated to workout and lose that unwanted weight!
Have you ever noticed after two – three weeks into the new year the gym will start to die down?
As a regular gym goer you might just have to bear through the weeks until it naturally gets quieter.
A big reason as to why new years resolutions for people don’t work out is that do too much too soon!
I’m all for the enthusiasm to want to make changes and get into the gym more regularly, but most people will over do it.
Personally I’m not a fan of the ‘resolutions’ as we can make changes to our life, set goals anytime of the year. The new year is catchy I suppose as “starting fresh.”
For those who have new years as a time to start off on the right foot, allow me to give you some tips to be successful.
1) Set realistic attainable short term goals. This means, aim to go to the gym 2-3 days maximum for 30 minutes total. I find lots of people will go 5 days for an hour and after 2 weeks of doing so they are hating the experience. Going too much right away will not make the experience enjoyable, a big reason why people quit going to the gym. Start off slow, get consistent, build positive momentum and progress accordingly!
2) Write down medium and long term visions. Where do you want to be in 6 months? One year? Don’t let media or pictures of people in magazines influence how you want to look. Be realistic and patient. Changes don’t happen overnight. Convince your body to change and it will. Lead the way!
3) Tell close friends and family about your goals. When those who care and respect for you know what you are trying to achieve you will have that extra moral support needed to get you through those tough days. Indirectly when we know others are aware of our intentions, we are more likely to be successful and follow through!
4) Make conscious efforts to minimize or even eliminate the junk. This means cookies, candies, donuts, fried foods, fast foods, pop, alcohol! I know I know, all the “fun” treats. By doing so you will see the results quicker. I promise you! They say a calorie is a calorie but that’s untrue. These types of foods I listed have no nutritional value and will not fulfill you. Eating clean as much as possible will get you to your goals quicker! This means, lots of fruits and vegetables, lean means, raw nuts and seeds. Eat organic whenever possible! Eating is 80-90% of your success. Be in control of what kind of calories you intake. After all you are what you eat!
5) Drink lots of clean filtered water daily. A good rule of thumb is divide your body weight by 2 and that will give you the amount of ounces you should have. Almost 80% of people are dehydrated daily. By being hydrated our bodies work more efficiently, curbs hunger, reduces fatigue and stress!
6) Get regular sleep each night. Sounds simple enough however people go to bed on a regular basis and this effects the most important time to be recovering. When you are lacking sleep it can create havoc on our hormonal system and will encourage you to consume stimulants to get you through the day. The ideal sleeping pattern if possible is 10:30pm – 6:30am. In any case try to aim for a regular 7-8 hours a night! When the body is cranked up internally on stimulants and overall fatigued, this has a negative effect on your bodies ability to lose weight. That’s why it’s important to keep stress under control or your thyroid (which controls your metabolism) will not function properly.
7) Keep your repetitions high at the gym to start. I’m talking 12-15 reps. Feel a good muscle burn but don’t push yourself to absolute failure. By doing so will reduce the uncomfortable muscle soreness 2 days later.
8) Start off with 10-15 minutes of cardio just to get going. Get a good sweat but don’t over do it. The key is to build the habit and convince your body it isn’t so bad! You can increase your time and intensity as you feel comfortable.
9) Use a workout journal. Keep track of your workouts, progress, weights, cardio time etc. Consider this an actual journal. Feel free to write down how you feel and then you can reflect back onto it.
10) Be patient. Making a lifestyle change is physical and psychological challenge. Be in tune with yourself. Our bodies appreciate movement and activity. It releases endorphins which will give you that happy feeling! Getting the blood pumping and moving is a fantastic way to feel better about yourself. As they say, Rome wasn’t built in a day. Go at a comfortable pace, develop a habit and work on bettering yourself each day. The cleaner you eat, the better you will look and feel! The workouts are a bonus!
Good luck to you and feel free to leave comments, ideas tips that worked for you or ask questions if you are having struggles!
Jeff Lindstrom (28)
Dot (4)
Diane@ NYC Personal Trainer (3)
matt whitehead (3)
Schneller Muskelaufbau (2)
Jeff Lindstrom is a Certified Personal Trainer for the last 10 years. He's trained 100's of clients over the years and is considered a muscle building and fat burning expert.