en-us New articles and updates on The Private Gym http://www.theprivategym.com http://www.theprivategym.com/article-1.php http://www.theprivategym.com/article-1.php Wed, 25 Nov 2009 00:00:00 -0500 ThePrivateGym.com We are proud to present our new website to you. We hope the new design and layout will help provide you with the information you need to make a educated decision about finding a personal trainer in San Diego. We will be updating our articles weekly so make sure to join us on Facebook, Twitter, or LinkedIn to see the current articles and updates from The Private Gym. http://www.theprivategym.com/article-2.php http://www.theprivategym.com/article-2.php Tue, 09 Feb 2010 00:00:00 -0500 ThePrivateGym.com The desire to burn fat is one of the most common reasons for starting an exercise program. There is no one thing that will increase the body\'s ability to do this; it is a combination of many things that contribute to this result. The best way to burn fat can be summarized in three easy parts: expend more calories, increase your protein intake and decrease your carbohydrate intake. Expend more calories. So the obvious answer is to exercise more, right? However, not all exercise is the same and the type of exercise program you choose can significantly affect the kind of results you hope to expect. If you want a tighter, more defined physique, then a combination of weight training (dumbbells and resistance equipment) with interval style cardiovascular training (like kickboxing, boxing or plyometrics) can be the best way to burn fat. Yoga, Pilates and/or Tai Chi may be more suitable if you are looking for better flexibility and are not as concerned with weight loss. Increase your protein intake. This does not mean that you have to eat lbs and lbs of steak daily, however it is important to know that protein has the highest thermic effect of all the food groups. Thermic effect simply means the amount of energy needed from your body to digest food. Energy is more commonly described as caloric value. As much as 30 percent of protein\'s caloric value is burned up during digestion. Compare that to simple carbohydrates like bananas or white bread which require less than 10 percent of their caloric value to be broken down. In addition, the ingestion of these simple carbohydrates rapidly raises insulin levels in the blood stream and whenever insulin is present in the body, fat cannot be used for energy. In short, insulin compromises the body\'s ability to burn fat. Ingesting at least 20 grams of protein at breakfast, lunch and dinner and at least 10 grams for snacks (e.g. 2 tablespoons of peanut butter and 1 medium banana, or 2 cheese strings and a medium apple) can be the best way to burn fat and speed up your metabolism. Lower your carbohydrate intake. In truth, it is not so much about eliminating all carbohydrates, it is knowing which carbohydrates to choose from. It is best to avoid white rice and breads and to limit complex carbohydrates (whole wheat breads, grains, pastas, rice, potatoes and cereals), especially later in the day. This can be one of the best ways to burn fat. Consume complex carbohydrates only with breakfast and post-workout meals. For dinner replace the complex group with rainbow colored organic vegetables (like spinach, bell peppers, carrots, kale and collard greens. Any exercise program aimed at burning fat should be performed under the supervision of or with the advice of a Certified Exercise Professional. Adherence to the program as well as accountability for nutritional intake will produce the highest likelihood of burning fat. http://www.theprivategym.com/article-6.php http://www.theprivategym.com/article-6.php Thu, 11 Mar 2010 00:00:00 -0500 ThePrivateGym.com The increased availability of in home fitness equipment, DVD’s and interactive fitness videos have enabled more and more people to choose home fitness as an inexpensive alternative to joining a gym or other fitness facility. This approach may be less expensive initially, but may be proving to be more costly in terms of safety. Several studies are now reporting that in home fitness related injuries are steadily rising. For example, there are numerous on-line reports which state that some popular video game systems with personal training or fitness related games have been the cause of several different sports related injuries including tendonitis, tennis elbow, lower back pain and even carpal tunnel. The rise in these injuries may be due to the fact that many in home fitness programs are designed for mass use and are therefore unable to cater specifically to each individual’s limitations, abilities, age and current level of fitness. The exercises can be overly repetitive with moves that are either too complex or performed too rapidly which may increase the possibility of muscle sprains, tendon and ligament strains and even tendonitis in shoulders, elbows, knees and wrists.] Incorrect use of in home fitness equipment can also result in injuries. The most common causes of injury are improper form, using too much weight, performing repetitions at an uncontrolled pace and performing exercises in sequences that do not support adequate muscle recovery. The disclaimers in the beginning of each exercise video or DVD, or in the fine print of in home fitness equipment manuals that advise consultation of a physician before embarking on any fitness program may not be enough to prevent injuries. Consulting with a Certified Fitness Professional regarding your home fitness routine can dramatically reduce your risk of fitness related injuries. An experienced Certified Personal Trainer can help tailor your in home fitness routine by modifying and eliminating exercises that may not be appropriate for you. They can teach proper use of home fitness equipment with the correct form, resistance, speed and exercise sequence for safe and effective results. Some gyms and personal trainers offer in home fitness programs that are designed specifically for each individual’s needs and involving the safe use of any equipment that they may have in their home. The most comprehensive types of these programs may be sold as a package that include a session or sessions which properly demonstrate all exercises and allows for the individual to ask any questions they may have regarding each exercise. This small investment in safety is worth the money saved in doctor’s bills should an injury occur. http://www.theprivategym.com/article-8.php http://www.theprivategym.com/article-8.php Fri, 19 Mar 2010 00:00:00 -0400 ThePrivateGym.com In order to maximize fat loss a combination of weight training and cardiovascular exercise is essential; unfortunately many people are not aware that fat loss workouts have certain elements that make them successful. The intensity and duration of a workout is very important when fat loss is the goal. Long, slow cardiovascular exercise at a low intensity (heart rate 60 percent or lower) may not the most efficient way to encourage fat loss. Many studies are now reporting that shorter, higher intensity (heart rate 80 percent or higher) cardiovascular “intervals” are proving to be much more efficient for losing body fat. These intervals can result in a significantly higher level of calories burned. Exercising at these higher heart rate levels also produces a higher metabolic rate post-workout, which further enhances the potential for fat loss. The disadvantage of running or sprinting intervals versus low intensity walking is an higher risk for injuries. A safer alternative may be to substitute this type of cardiovascular exercise for a combination of weight training and compound body movements. Compound movements combine more than one muscle group at a time. When performed at the correct intensity, weight training coupled with compound body movements can have better capabilities than cardio intervals with regards to fat loss. The increase in lean muscle mass produces a higher metabolic rate which not only enhances fat loss, but helps keep it off. Studies have shown that improved heart function and prevention of heart disease can be achieved through weight training performed at a specific intensity and speed as well as through cardiovascular exercise. Performing compound movements is an excellent way to achieve a higher heart rate during weight training. Maintaining specific heart rates during an exercise routine can greatly accelerate the fat loss process. Alternating between 70 and 75 percent and 80 and 85 percent of age predicted heart rates can create an interval style routine that is excellent for fat loss. The most accurate calculation of exercising heart rate is achieved using the Karvonen formula. This formula factors an individual’s age and resting heart rate to give a more precise range of exercising heart rates. An experienced fitness professional or personal trainer should be able to calculate these numbers. The use of a heart rate monitor is a simple, yet extremely effective method for accurate measurement of heart rate during exercise. The aforementioned heart rate ranges and exercises are general guidelines for apparently healthy individuals with no limitations or restrictions. Before utilizing any of the recommendations in this article consult with a Certified Personal Trainer to determine appropriate heart rates and implementation of a fat loss specific workout. http://www.theprivategym.com/article-10.php http://www.theprivategym.com/article-10.php Wed, 24 Mar 2010 00:00:00 -0400 ThePrivateGym.com The best fat loss foods are those that are nutrient dense. These foods better satisfy hunger and provide the body with fuel that is essential for physical activity and proper organ function. These foods fall into four categories: fruits and vegetables, proteins, unsaturated fats and whole grains. Fruits and vegetables can increase fat loss because they are low in calories, high in critically important nutrients and very filling. When the stomach is filled up with high volume, low calorie food, there is less room for other, less nutrient dense foods. Strawberries, blackberries, raspberries and blueberries and dark green vegetables like spinach, collard greens, kale, broccoli, Swiss chard and asparagus may be the best choices for fat loss. Protein induces a rapid increase in the body’s metabolic rate when ingested. Lean, organic or grass-fed meat and poultry and wild caught fish and shellfish may be the best choices for fat loss. A serving of beans can have the same amount of protein as a serving of meat but with less fat and calories. Beans are also very filling due to their high fiber content. Eggs are good sources of protein and rich in Vitamin B12 which can help break down fat in the body. The cholesterol found in eggs is referred to as dietary cholesterol. Recent studies have shown that the dietary cholesterol found in eggs does not influence the rise of cholesterol levels in the body. Low fat dairy products like cheese, cottage cheese, yogurt, and milk contain protein as well as calcium which may also help promote fat loss. Unsaturated fats promote fat loss by reducing insulin levels in the body. Nuts and seeds contain protein and unsaturated fats. Unsaturated fats are also found predominately in vegetable oils like olive and canola as well as avocados. Omega 3 fats contained in fish oils have recently been proven to aid fat loss. Plant sources of omega 3 fats include flax seeds, walnuts, and canola and soybean oils. Whole grains can aid in fat loss because they stimulate the fat cells in the stomach to release a hormone that triggers satiety. These whole grains contain fiber which induces helps one to feel full, slows the release of blood sugar, and steadies insulin levels. Examples of whole grains are breads, pastas and cereals and brown rice, bulgur, corn, buckwheat, oatmeal, spelt and wild rice that are made with 100 percent whole wheat. Water is also a very important tool in the aid of fat loss. Water can suppress the appetite and eliminate bloating. Always consult with a registered dietician regarding specific serving amounts and before introducing new foods or beginning any diet. Combining proper nutrition with a consistent and effective exercise program is the best way to lose fat. http://www.theprivategym.com/article-11.php http://www.theprivategym.com/article-11.php Thu, 01 Apr 2010 00:00:00 -0400 ThePrivateGym.com The benefits of exercise are vast. Better health, posture, balance, strength, endurance, mental agility, and reduced risk of heart attacks and strokes, osteoporosis, diabetes, depression and disease are just some of the rewards of engaging in regular exercise. The specific systems of the body that benefit from exercise are the muscular and skeletal systems, cardiovascular or circulatory system, nervous system, digestive system, endocrine (hormone) system and immune systems. The muscles, bones and joints of the muscular and skeletal systems increase in strength, endurance, size and stability as a result of consistent exercise The cardiovascular system, also known as the circulatory system, is comprised of the heart, blood and blood vessels. Consistent exercise lowers both resting and exercising heart rates, decreases blood pressure and LDL “bad” cholesterol levels and increases HDL “good” cholesterol levels. The nervous system is made up of the brain, spinal chord and nerves. Exercise increases the flow of blood, oxygen and glucose to the brain. In addition, the activity in the muscles keeps the synapses of the brain stable. This increase in flow combined with stability of synapses results in improved memory, concentration, co-ordination, mental agility and focus. The nervous system also controls the communication between the cardiovascular system, renal system and muscular system. This process of communication is valuable for stress reduction. The digestive system is responsible for the ingestion, digestion and extraction of nutrients from food and ultimately the removal of waste products. Most exercise has a positive effect on the digestive system by helping to suppress the appetite and increase metabolism. The endocrine system is made up of a group of glands that produce the body\'s hormones. Hormones are chemicals that control body functions such as metabolism, growth, and sexual development. The hormone insulin is responsible for regulating sugar levels in the blood. The most common cause of diabetes in North America is the decrease of insulin sensitivity in the body. Regular exercise increases insulin sensitivity. The immune system defends the body against infections and diseases. Organs, tissues, cells, and cell products work together to respond to dangerous organisms (like viruses or bacteria) and substances that may enter the body from the environment. Moderate exercise helps boost the immune system. The benefits of exercise are evident in all systems of the body. Combining safe, consistent exercise with proper nutrition is the best way to get optimal performance from your body. Always consult with a physician before beginning any exercise program. For help with exercise routines that are goal specific and safe, consult with a Certified Fitness Professional. http://www.theprivategym.com/article-12.php http://www.theprivategym.com/article-12.php Wed, 28 Apr 2010 00:00:00 -0400 ThePrivateGym.com Weight loss is the number one reason why most people begin a fitness regimen. However, the determination of progress may be better measured in fat loss rather than weight loss. In most cases an individual’s weight on the scale will either increase or remain unchanged after a consistent regimen of weight training and cardiovascular exercise is introduced. Understanding the differences between weight loss versus fat loss can eliminate the frustration produced by the illusion of unfavorable results on the scale. Scale weight alone is not the best measure of results or progress if exercise is a part of a weight loss plan. The numbers on the scale measure the weight of muscles, bones, organs, blood and water in addition to fat weight. When regular resistance training and aerobic exercise are introduced into a individual’s lifestyle a number of changes occur in the body. Especially in the beginning of a new exercise program, regular weight training stimulates an increase in water retention of the muscles. Weight training also produces an increase in the size of muscles, further increasing scale weight. The bones, joints and tendons also become more dense and heavier. These factors, which can increase scale weight, can make it appear that progress is not being made. A more accurate method of determining progress is to measure body fat . There are several ways to accurately measure body fat. The most accurate method is known as hydrostatic weighing. First, the dry weight of an individual is determined. The subject, in minimal clothing, then sits on a specialized seat, expels all the air from their lungs, and is lowered into a hydrostatic stainless steel weighing tank until all body parts are submerged. The person must remain motionless underwater while the underwater weight is recorded. The difference between the “dry” weight and the “wet” weight determines the body fat weight. Body fat scales use a technique called Bioelectrical Impedance Analysis. A small and completely harmless electrical current is passed through the body. The electrical current passes more quickly through fat free tissue, like muscle, than it does through fat or bone tissue. The amount of resistance to the electrical current relates to how much fat-free mass a person has and their body density. Body fat calipers are used to measure skinfolds which calculate how much subcutaneous fat (fat under the skin) a person has. The examiner then puts the skinfold measurement into an equation that predicts body density and body fat percentage. The nine site bodyfat analysis has proven to be the most informative skinfold measure of bodyfat. In order to accurately measure progress, seek out a Certified Fitness Professional who can measure bodyfat accurately and determine a healthy fat loss goal versus a weight loss goal. http://www.theprivategym.com/article-13.php http://www.theprivategym.com/article-13.php Fri, 28 May 2010 00:00:00 -0400 ThePrivateGym.com Food fulfills the three basic needs of providing energy, supporting new tissue growth and repair and helping to regulate metabolism. These three requirements are met by components called nutrients. Nutrients consist of six classes: carbohydrates, fats, proteins, vitamins, minerals, and water. Nutrient dense foods are foods that are rich in nutrients when compared to their total calorie content. One benefit of choosing nutrient dense foods as the primary source of nutrition is that when the body’s nutrient needs are fulfilled, the appetite is satisfied. This is especially helpful when trying to stimulate fat loss. Overeating becomes very difficult when nutrient dense foods are the biggest part of a daily nutrition program. In addition, a diet high in nutrient dense carbohydrates improves glycogen storage in the muscles. Glycogen is the primary fuel source for medium to high performance exercise and sports. Empty-calorie foods are those low in nutrition when compared to their calorie content making them the opposite of nutrient dense foods. Sweet foods that are high in sugar, such as candy bars, doughnuts and cookies do contain carbohydrates however they contain insignificant amounts of vitamins and minerals. This is why such foods are often referred to as supplying \"empty\" calories. The best nutrient dense carbohydrates are fruits (especially berries), brightly colored or dark green vegetables, and grains like oats, brown rice and whole wheat products. Organic eggs, low-fat dairy, wild caught fish and beans are proteins that are rich in nutrients. Raw nuts and seeds are nutrient rich proteins that also contain healthy fats. Making nutrient dense foods a significant part of the diet can cause the body to become leaner and more energetic. In many cases, food cravings will begin to disappear. Some tips to increase nutrient dense food consumption are: 1. Keep fruits out on your counter where you can see them. You’ll be more likely to eat them if you have to look at them every day! 2. Eat a salad with every meal. Make it a rule. Try to make or order one that has an abundance of dark greens, like spinach, romaine lettuce and arugula. Replace the high-fat dressings with low-fat varieties or a little olive oil (a healthy fat) with balsamic vinegar. 3. Snack on a handful of raw nuts in between meals. The combination of good fats and protein will stop you overeating at lunch or dinner. The satisfaction of cravings and hunger that accompany a diet rich in nutrient dense foods can make it easier to decrease or eliminate the empty calorie choices that are often included in a daily eating plan. For specific meal planning always consult a registered dietician. http://www.theprivategym.com/article-16.php http://www.theprivategym.com/article-16.php Sat, 03 Jul 2010 00:00:00 -0400 ThePrivateGym.com Below are the top exercise myths that can actually hinder an individual’s ability to lose weight. Exercise myth #1: Crunches will eliminate belly fat. This common misconception is one of the reasons why so many infomercials have convinced people that they can have six pack abs in just 8 minutes a day or by using a specific abdominal machine or gadget. In truth, crunches will not eliminate belly fat. Without the aid of liposuction it is virtually impossible to reduce fat in specific areas. The time spent doing sit ups or crunches is better spent performing more compound movements which involve the whole body and burn more calories. Simply put, the best way lose belly fat is to create a calorie deficit (using more calories than ingested). This is best accomplished by exercising regularly and reducing daily calorie intake. Exercise myth #2: Weight training will make you bulky. Women especially are afraid of weight or resistance training for this reason. When performed consistently, the right type of weight training burns many calories during the workout and for several hours afterwards. This is due to the increase in oxygen consumption that weight training produces post-workout. Weight training will also increase an individual’s lean or muscle mass which additionally burns more calories at rest as well as during exercise. These factors all contribute to accelerated fat loss and easier maintenance of a lower body fat percentage. Exercise myth #3: Exercising at lower intensities will burn more fat. The body has two general states when engaging in activity: aerobic and anaerobic. Activities which elevate the heart rate moderately (lower than 80 percent of maximum heart rate) are considered aerobic; fat being the primary source of fuel for energy. When exercising at higher levels of intensity (80% of maximum heart rate and above) the body’s state becomes anaerobic and relies mostly on glycogen (a form of carbohydrate that is stored in the muscles) for energy. Even though a greater percentage of fat per calorie is burned during low intensity or aerobic exercise, it is a greater percentage of a much lower total caloric output when compared to higher intensity or anaerobic exercise. Because of this, 30 minutes of high intensity training will in fact result in more total fat being burned than with low intensity exercise. What’s more, just as with weight training, the higher metabolic state that high intensity training produces will cause more calories and fat to be burned post-workout. Weight loss can be achieved much faster by avoiding the top exercise myths. A Certified Personal Trainer can calculate appropriate heart rate ranges for aerobic and anaerobic exercise and construct specific exercise routines that will accomplish fitness and weight loss goals safely. Always consult with a fitness professional before embarking on any new exercise routine.