SCRANTON FITNESS PRO REVEALS THE TRUTH ABOUT CARDIO VS. RESISTANCE TRAINING PROGRAMS
You are probably aware that most people who are absolutely nuts about cardiovascular exercise. They love running on the treadmill and riding their stationary bikes. Lifting weights? No thanks. And if you know many people, you probably know a bunch few weight lifting folks who would rather be sick and on bedrest than have to spend time doing cardio.
But not you. You’re wise to the ways of overall good health. You know the benefits that are offered through a well-rounded exercise routine that incorporated cardiovascular exercise as well as strength training. You’re just unsure how much to get of each and when each is appropriate.
I’m going to simplify this for you….
Before reading this article, there is something you should know. Everything from this point forward requires you to know what is best for your body. To understand what I am talking about, you need to have already spent time in the gym, trying out different routines, intensities, and durations to have an idea of how your body responds to a multitude of different exercises. If you’re already armed with this important knowledge, please continue reading.
You need to make sure you get in strength training and cardiovascular exercise on a regular basis. Strength training should definitely precede cardiovascular training and will yield the MOST calories burned if you have the “right” nutrition in place. Even better, if you can figure out how to create an exercise program training program that combines resistance and H.I.T.T. ( high intensity interval training) will be the most effective at losing body-fat, developing lean muscles, and keeping weight off. The reason being is that weight lifting doesn’t deplete your glycogen stores as bad as it does in cardio workouts depending on how intense you train.
So you still will have some of your glycogen stores left meaning that you can still get a descent cardio session. But for a more effective cardio session right after a workout, I recommend waiting at least 2 hours even more (If you have the time to do this) before doing your cardiovascualar routine..
In between this time it is very important you replenish your glycogen stores immediately, and stop protein breakdown as fast as possible. But if you don’t have the time it is still possible to do it right after weights. Just be prepared to have a less effective cardio session. Also, try to do schedule additional low and high intensity cardiovascular sessions on days that you aren’t performing resistance/strength training sessions, to help you burn more calories. Either way, performing cardiovascular exercise, mainly HITT, after and during your strength training program combined with balanced nutrition, will give you the GREATEST caloric burn and help to improve and raise your metabolism.
If you need help creating a customized resistance training, cardiovascular, and nutrition program, feel free to let me know.
Healthfully,
Greg Anthony
Degreed Fitness Professional and Weight-loss Expert
Scranton Pennsylvania s #1 Pro Personal Trainer and Expert Fitness Program Creator
http://www.vipfitnesscamp.com/scranton-fitness-success-stories
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How to Speed Up Your Metabolism by #1 Scranton Fitness Professional
What a faster metabolism can do for your body.
There’s a lot of talk about metabolism, and it seems that all the skinny folks have a large amount of it. But what exactly is metabolism, why is it important to your body, and what can you do to increase your metabolism? You’re about to find out!
What Is Metabolism?
Inside your body, a complex process is going on that involves hormones, enzymes, and food. Known as metabolism, this process is responsible for your body’s ability to take food and turn it into energy. Additionally, your metabolism determines if you take that energy and burn it off with ease or if it sits around on your body and goes nowhere fast.
Though you probably wish your metabolism was sky high (everyone wants that sleek body – right?), there are a number of factors you can’t change that determine the level of your metabolism. These include age, sex, and your genes. That’s right – being over 40 decreases your metabolism, as does being a woman or having a family history of slow metabolism.
Why Is It Important?
Ever wondered why the first few pounds of weight loss come so easily for some people? It’s because your body has to work a little harder when you’re overweight. So when you make a small lifestyle change, your high metabolism does the rest, helping shed pounds with ease. Unfortunately, keeping a high metabolism isn’t after you’ve lost the initial few pounds. But if you want to lose weight and keep it off, you’ll need to have your metabolism working for you.
How Can I Boost It?
While there are a handful of factors that limit your ability to increase or decrease your metabolism, you can take your low metabolism by the horns and give it a boost with the right steps. Since you know that muscle burns more calories than fat, you probably already guessed the first step to speeding up your slow metabolism.
Get more muscles. A little flab here and there won’t make a huge difference, but muscle burns energy faster than flab. So if you want the highest possible metabolism, you’ll need to increase your muscle mass. Do this by exercising on a regular basis (three days a week at the least), and be sure to mix in plenty of weight lifting with your running, bicycling, and swimming. If you’re over 40 years of age, you may need some extra time in the gym, as you also have to fight your metabolism’s desire to slow down regardless of your routine.
Get five meals. Eating three times a day may be how you did things growing up, but unless you want to grow out, you’ve got to eat up more often. By substituting three large meals for five or more small meals throughout the day, you give your body confidence that there will be plenty of food coming later. This confidence allows your body to burn off more calories all day long.
Get good foodsEating five or six times a day will have the greatest impact on your metabolism if you’re filling up on the right stuff. That means tossing the extra slice of cake in the trash and going for a handful of carrots instead. Or grab some oatmeal for a fill up that will provide a slow-burning boost to your metabolic low.
Breakfast: The Crux of Metabolism
Think you can have a high metabolism without ever chowing down on breakfast foods? You’re wrong. Without eating breakfast, you put yourself at risk for slowed metabolism.
Here are a few ways skipping breakfast will do the body bad.
- 1. It makes you hungrier at lunch and other times than you should be. When this happens, you don’t make good choices – and you know it!
- It gives you nothing to start with. When your stomach is empty, your body is doing everything possible to hang onto the calories at its disposal. Hence why you have no energy without breakfast!
- It starts you off all wrong. Start your day with a poor dietary decision, and you’re sure to make more of them throughout the day.
by Greg Anthony
Degreed Fitness Professional and Weight-loss Expert
Scranton Pennsylvania s #1 Pro Personal Trainer and Expert Fitness Program Creator
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The Short and Sweet Routine by NePa and Scranton Top Fitness Trainer
The fastest way to keep your exercise routine regular.
If you’ve spent some time away from the gym, you may feel like taking on the world at your return. Sure, a three-hour marathon workout may make you feel like you conquered the world, but it takes regular exercise to get your body in good shape, so bite off a little at a time.
Need a little more convincing? Read on to get a few reasons why a short routine may be the best way to get and stay strong.
It’s Easier to Maintain
The thought of a prolonged workout may be intriguing at first, but getting to the gym the third and fourth time for an equally long workout won’t be easy. Nothing is as easy the second or third time – especially if it involves draining yourself of all energy with hours of nonstop exercise. Do yourself a favor by going for the short, the sweet, the manageable.
It Fits in Your Schedule
Along with a short routine being easier to maintain, it also fits into your schedule with greater ease. This means that while you may think you’ve not got time in your busy day to squeeze in a trip to the gym, you actually do. On those days when it seems impossible to hit the gym, it’s much easier to make it happen if your routine only requires 20 or 30 minutes, compared to some of the more time-intensive workouts.
It Gives You Variety
Short routines may seem stifling on your creativity. But if done right, they can provide a great amount of variety in your routine. Shoot for four exercises during each session and choose different ones every day. Go for two arm and two leg exercises one day, one arm, two legs, and an ab exercise the next. Keep things switched up by tossing in an all-aerobic day or a full body workout in the pool.
It Helps You Focus
One of the big problems of staying in the gym for too long is the ease with which you can lose your focus. You may have shown up with grand plans, but two hours into it, you realize you’ve been standing around shooting the bull more than you’ve been working out. By sticking to a short routine, you know exactly where you’re going from your first step into the weight room to the final lap in the pool, ensuring your body gets a workout throughout your time at the gym.
It Gives You a Partner
Finding yourself in the midst of a marathon weight-lifting session gets old fast for you and your workout partner. To make sure your spotter will always be there by your side to offer encouragement and join you on the road to better health, use a shorter routine. It’ll help you both stay on track.
Into the Long
Wonderful as a quick workout is, it’s not always the best choice. In fact, a longer routine may be called upon to help you meet your goals. So when is longer better?
Typically, a longer routine is best suited for body builders and people training for something that requires spectacular endurance. If you’re training for a triathlon, marathon, or other endurance sport, you should learn how to push your body as hard and as long as will be necessary to compete well during your chosen athletic event.
However, unless you’re a body builder and training to get six pack abs, you probably shouldn’t spend all of your time in the gym. You would be better off maintaining a short routine under the barbell and pushing your limits outside of the gym, practicing specifically for your chosen sport. That means learning how to swim for a mile without stopping, running for 15 miles or more, and riding your bicycle so you’ll be ready when the gun is fired at the starting line.
by Greg Anthony
Scranton Fitness Professional and Pro Fitness Trainer
http://www.facebook.com/gwfitness
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How would you like to be 50 pounds lighter 12 months from now?
50 pounds comes out to about 3 pants sizes.
Can you image how you would look 3 sizes smaller?
You’d look like a whole new, younger person.
It’s actually much easier than you think.
I’m not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.
All it takes is losing one pound each week. One measly pound.
Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.
Your 500 calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
Follow these steps:
- First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you’ll need to burn an additional 3500 calories on top of your normal weekly exercise.If you don’t currently exercise, then any new activity will count towards your 3500 calorie weekly goal.
- Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
- Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.
Here are 7 simple ways to cut 250 calories:
- Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
- Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn’t you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
- Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It’s true.
- Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
- Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
- Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
- Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I’d love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?
Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you’ll be shedding the weight in no time.
And if you’d rather have me do most of the work for you, then call or email to set up your no obligation consultation.
When you work with me, there’s a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn’t be so bad, would it?
Here’s an easy way to lose fat and slim down: Eat the bulk of your carbohydrates early in the day.
Since carbohydrates are easily turned into fat, eating them early in the day will give your body plenty of time to metabolize them.
Rather than eating a light breakfast and a large dinner, eat your biggest meal early in the day and your lightest meal for dinner.
This is a great meal for cutting calories and dropping weight. Watch your portions with the brown rice in order to stay within your daily calorie goal. White fish is packed with protein – just what you need for toning your body.
Servings: 2
Here’s what you need:
- 2 fillets white fish
- 1 teaspoons olive oil
- 1 lemon
- seafood seasoning
- paprika
- 1/2 red bell pepper, cut into bite-sized chunks
- 1/2 cup broccoli florets
- 2/3 cup brown rice, cooked
- 2 Tablespoons salsa
- Preheat broiler. Grease your broil pan with the olive oil. Place the fillets and bell pepper in the pan, squeeze the lemon juice over it. Sprinkle with seafood seasoning and paprika.
- Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.
- Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.
Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein.
Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.
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‘Thanks so much for the great work-outs’
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Miss Pennsylvania USA 2000
For obvious media reasons, this is the only picture I am allowed to publically display)
“I appreciate your excellence, knowledge, and outstanding commitment to your profession.>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
You are defintely one of a kind”
(Added 35 lbs of lean muscle!!)
Before- 28% B-Fat
After-12% B-Fat!!
Former NEPA News Anchorman, Mike Lewis, Moosic, Pa
Unfortuatelythis is the only pic that I am allowed to show)
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NEVER DO THESE EXERCISES IF YOU WANT ROCK-HARD ABS!!
The ABSOLUTE 10 Worst AB Exercises that you should NEVER do!!
The ABSOLUTE 10 Worst Ab Exercises:
1. Electronic Ab Stimulation
2. Bent Over Twists
3. Straight-Leg Situps
4. Roman Chair Situps
5. Two-Dumbell Side Bends
6. Straight-Leg Double Leg Raises
7. Ab Rocker
8. The Ab Wheel
9. The Nautilus Ab Machine
10. The Seated Ab Twist Machine
If you aren’t sure why these are really bad, then comment this document and add my Profile for more fitness tips and tricks…
www.facebook.com/greganthony99
Healthfully,
Greg Anthony
Degreed and Certified Fitness Professional and Trainer
Body Transformation Expert and Strength and Conditioning Coach
323 Comments
Welcome to the absolute best body transformation and fat-loss website on the internet! Period!
I want you to become an active part of my fitness community so I can get to know you better. The more I know you, the better I can help you at transforming your body, getting leaner, getting stronger, and burning body-fat. I can guarantee that the more you communicate and interact with me, the the more likely you will be to succeed at achieving your goals.
So, get involved by responding to posts, asking questions, and sharing your thoughts and views!
But first I need you to do a couple of things for me….
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Under each post, I have a “social sharing” widget that allows you to share the information and articles on this site with others via Facebook, Twitter, email, and a ton of other social bookmarking sites like Digg and LinkedIn just to name a few.
If you enjoy a post, you can really help me out by using this widget to easily share this site with your friends, family, and co-workers. Post it to your Facebook feed, “Digg” it, “Tweet it” to your Twitter followers, and use the “email” function to send the post to your contacts and friends.
My goal is to spread this site to as many people as possible because the more people that read my blog, the more lives I can change.
My actual goal is to reach and help over 1,000,000 viewers and I know that I can not do this without your help.Alright, so this is what I’d like you to do right now:
1. Introduce yourself and post a comment below and let me know how you feel about the site!
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P.S. For security reasons, You MUST fill in your name and email before you click the “Submit” button, after you have finished typing your commments or questions, in order for this to work. You don’t have to use your real name; you can use any username or even “anonymous” if you want.
All you have to do is click on the small “Comments box” located to the right of the name of the article, post, or video for which you want to leave a comment. After that, scroll down to the end of the article. Underneath the article, you will see social sharing widets, a big dark bookmarking box, and a tweet and dig button (Feel free to use this to share with your friends and family. I would appreciate it very much). After the “Whats next section” you will see a red comments link that says
# comments add yours
Just click on the add yours and type your question or comment in the big white text box after the name, email, and website text boxes. But it WILL NOT work if you dont provide a name and email in those boxes. This is just to prevent people from “spamming” and so that I know you are a real person. Then Click on the red “Submit” box and you have successfully posted a comment. 
So please help!
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