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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 3, 2012
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Where does the time go? Another year gone and looking forward to the next. 2011 was a great year for my career, physical and mental strength. I recall back in 2010 saying to myself, I want to really make a difference in people’s lives, work with people who are very serious about seeing results.
Now I’m not sure if it was the energy I was putting out to the universe but great things came my way! I had my most successful year at work! Had up to 1400 sessions and my best year to date with sales! It was 400 more sessions than my best total ever! I was super pleased about that.
With today’s economy it seemed as though people were taking their workouts and lifestyles more seriously. No matter how little time they had, it was important to get their own personal workouts in. That’s a huge reason why I get hired a lot. Accountability! With the stress that people face on a daily basis, working out is one of the best ways to combat stress!
Physically I am in the best shape of my life! My eating and training has been better than ever! I love keeping my workouts interesting and challenging myself to see what my potential is. At this point I’m hovering around 240 lbs with a personal goal to see if I could crack 250 while sustaining a low body fat. I’m up for the challenge!
Without a goal or direction we can be lost. Make sure it’s realistic for yourself.
Mentally I feel great! Having the busiest year of my life I definitely was tired out by year end. I take pride in having positive people in my life and not having negativity of any sort as it is draining and corrosive to your health. You feel uplifted when around people that have positive energy.
I had some great trips this past year. March I was in Disneyland with my family. The summer I spent a lot of time out of province visiting cousins. I was in Ontario visiting friends on my annual trip to relax, rejuvenate and get educated at one of the biggest fitness conferences in the world! November I was down in Phoenix with a good buddy for some shopping, sporting events and relaxing. I look forward to another year of great trips and experiences!
Now onto the ten things I learned in 2011! Not all fitness related and some experiences reiterated what I already knew but want to share with you
1) Happiness comes within. It’s not about the car you drive, clothes you wear, the house you live in. Materialistic items don’t matter and won’t make you happy long term. It’s YOU and the qualities you can bring to relationships and bettering this world. Always honor your feelings. Trust your gut. Be your best and treat people the way you want to be treated. Life is the best when you surround yourself with people who love and respect you for who you are! It’s about loving yourself first!
2) Always take time for you. Life is busy. Have your own quiet independent time. Do activities that make you happy. No matter how busy my life is, I always make time for my workout. It gives me my “mini” vacation within a day to focus on me! When I’m done I feel amazing. Being active and strong makes me feel unstoppable! I always look forward to turning on my favorite workout songs to get me going and challenging myself each time.
3) Try something new and out of your “comfort zone.” This is a great way to grow as a person. I’m getting into yoga and am looking forward to the true benefits of it. Yoga is great for flexibility, calming your brain, and getting yourself to a peaceful mindset. Additionally I look forward to other activities I haven’t done in a long time or tried such as snowshoeing and cross country skiing! It will be fantastic for diversity in my lifestyle and help the winter fly by!
4) Eating quality organic foods is something I take pride in. Food is the fuel and can be medicine to your body and health. I do a hormone test every January to see what is going on inside and get the appropriate supplements to ensure I am working optimally. This makes a huge difference to my positive and happy moods, energy, health and physical strength!
5) Rest is another priority in which I am very particular about. I know I’m pointing out the obvious, but I absolutely hate feeling tired, run down as it effect my moods. Not feeling my best irritates me. I rarely get sick so if and when I do I know I’m not getting enough rest and relaxation. My life is busy and have a demanding but rewarding job. I look forward to getting a regular 8 hours of sleep a night and my odd 30 minute “cat” naps on earlier days. I recently downloaded a sleep cycle app on my iPhone and it’s brilliant! It keeps track of my sleep patterns and wakes me up naturally at the best time based on how my sleep went. This ensures I will have the most energy possible for the day!
6) I absolutely love being an Uncle! It’s very cool to see my nieces and nephews growing up. They are all very cute and have their own distinctive personalities! I feel very blessed to have an awesome family who support me through thick and thin, are amazing and positive role models, and make Sunday family dinners and absolute blast! My nieces and nephews will grow up in a healthy environment with great people surrounding them.
7) Live life! We’ve all heard this but do you actually do this?? 2011 was a great year of experiences, learning and growing! Be yourself, have fun and make the most out of your opportunities. I always take pride in living life with no regrets!
8) Treat yourself! We are all good at this aren’t we?? Get yourself a massage or a day at the spa. Put your feet up and relax to one of your favorite movies. Rewarding yourself is very self fulfilling especially if you don’t do it often like myself.
9) Go headfirst! Life is about growing and learning. There is good and bad things that will happen. They all have purpose to you. People who come in and out of your life no matter how long will and can have an impact on you for the best! Keep your mind and heart open and you will be surprised what can happen. Don’t be scared of getting hurt as it only makes you stronger. I personally treasure everything that happens to me as I acknowledge that this will make me a better and stronger person in the end.
10) Learning from my Grandpa Lindstrom. My Grandpa passed away in the summer. He was a very kind and sweet person who I truly miss. I take pride in trying to live like he did everyday. He was always happy and in a good mood. Anytime he walked in a room or you’d hear his voice he would light up a room! My Grandpa was an absolute gentlemen and was married to his love of his life for almost 70 years! He would have been 92 on January 6th. He lived a great and long life which is amazing! I’m thankful to have had him as my Grandpa as he made me very proud. I do my best everyday to make him proud of me. He will always live within me.
Please feel free to share what you have learned this past year! Also press the “like” button to share with your friends and family as I believe we can learn so much from each other. All the best to you in 2012!!!!
Here is a picture of my Grandpa and I below!
By Jeff Lindstrom On December 23, 2011
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Well it ’tis the season’ where there are lots of Christmas parties, functions, gatherings with family and friends. For some it can be a huge setback with their fitness and lifestyle goals if not careful! This is why New Years resolutions seem to be a big trend for people. They will justify to themselves and say “well when New Year’s comes, I will eat better and workout more.” The one thing I hate about these New Year resolutions is that it doesn’t have to be the New Year to change your ways.
It can be today or tomorrow. Start by making healthy habits now and changes so you can sustain them into the New Year. Eating is 80-90% of your success so if anything this is where your major focus should be. We are creatures of habit so whether it’s making healthy choices for food or implementing some activity into your daily schedule, work in baby steps. You will be more successful this way. It is tough for you and the body to completely change the way you eat and how active you are overnight. This is why new years resolutions often fail unfortunately!
For me my big Christmas dinner will be with family on Saturday. If you are serious about staying on track but also want to indulge a little bit consider these tips.
1) Do your best to have a healthy food choices for breakfast, lunch, snacks etc. Make sure you eat plenty of fruits, vegetables, protein and fibre.
2) This is a given but often forgotten, drink plenty of clean water to keep the body hydrated and will curb your hunger as well
3) At dinner time, load up on salad, vegetables. Eat slow and liquify your food as it takes about 20 minutes for your body to recognize it’s actually full. Enjoy your sweet potatoes, turkey, stuffing in moderation! Even though it can be a ‘cheat meal’ for you, don’t over do it. Especially if you are having a tough time of eating good regularly. I have many clients who get really hard on themselves if they are eating really good and slip up. Eating will never be perfect but just be smart with your choices.
If you decide to enjoy more than you wanted, ensure you get some extra activity in to help burn some of it off! Get outside and play with the kids! Take them tobogganing to force you to run some hills. Go cross country skiing. Even go for a walk with your family and close friends to get moving.
I wish you a Merry Christmas and Happy Holidays. I hope you have time to spend with family and loved ones in your life!
Here’s a picture from one of my favourite Christmas movies, “National Lampoons Christmas Vacation.”
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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.