Eric's Blog

  Hey Everyone!!!  Welcome to my blog, I hope that you enjoy the entries.  As sappy as it may be, I consider my blog to be my very own personal diary for all of you to share.  Hopefully, my entries can not only entertain a bit, but motivate as well.  However, if you are a client of mine, don't hold my entries against me, you may end up in my blog :)

**Hey guys, I am finally going to start back with the blog, sorry it has been so long, but I am back, and have so many new topics.  I'll be in touch!

I wish you all the best in health and happiness,

Your friend in health,

Eric

 

Client Progression Example

Training Elements

Losing Weight Safely

Sample Training Log

Lean and Mean with Your Personalized Workout

Philosophy of Cheat Meal

Keys To Finding The Right Trainer

What To Expect From In Home Personal Training

How A Personal Trainer Can Take You From Beanpole To Buff

What Are the Advantages of Weightlifting? Answering your questions.  September 13th, 2017

What is the fastest and safest way to gain weight? Answering your questions: September 3rd, 2017

Which Grows Faster Biceps or Triceps?  Answering Your Questions: August 27th, 2017

How To Get A Full Body Workout With Barbells And Dumbells?  August 24th, 2017, Answering your questions

How To Lose Weight As A Teen: August 22nd 2017, Answering your questions

Why Is Leg Fat So Hard To Lose? August 20th, 2017, Answering your questions.

 

Answering Your Questions: August 8th, 2017

Why am I not losing weight after getting rid of bread and junk food?

The question is why am I not losing weight after I stopped eating bread and junks. We have talked about this before on our blog but losing weight for the most part has to do with calories in versus calories out. You need to burn more calories than you're taking in. Just because you have gotten rid of junk and some other bad foods from your diet doesn't necessarily mean you will lose the weight.

For instance you could have supplemented with other high caloric foods thus negating the fact that you eliminated the bread and junk. If your energy expenditure is not high even if you remove the junk you could still be in a negative caloric balance.

My best advice is to keep a food journal whereas you're documenting your calories as well as your carbohydrate intake. After you have begun to document your calories get an idea each morning at what your weight looks like. If you gain or lose you will be able to pinpoint the right caloric intake to offset weight loss or gain.

So in summation, although you have eliminated some of the junk from your diet, you may still be in a negative caloric balance thus taking in more calories than you need. In order to rectify this make sure to document how many calories you take in and don't forget to document the calories you take in from beverages as well.

 

Answering Your Questions: August 7th, 2017

How many times a week should I workout?  Should it be strength training or aerobic?

The question is how many times a week you should workout to lose weight. Also whether strength training or cardio is better.

It's hard to assess how many days a week one should work out more so it is important to look at each day as its own separate entity. Each day you want to be burning more calories than you take in. If you have a day where you're very busy and not taking in a lot of calories, you don't necessarily need to work out as you'll be in a positive caloric balance. So as far as how many days per week you should exercise don't think of it as separate bouts of exercise rather each day as its own separate entity in your quest to lose weight.

Now both strength training and aerobic training have their place. Aerobic training is not only good for the cardiovascular system but helps you burn calories thus putting you in that good caloric balance. Weight training will help you gain lean muscle mass which will in turn help you burn more calories at rest. It will also help to increase your metabolism.

So in summation rather than thinking of how many days a week you should be working out try to look at each day as its own separate entity and to stay in a positive caloric balance whereas you're burning more calories than you're taking in. Both strength training and aerobic training have a place in losing weight and getting in shape. Be sure to include both.

 

Answering Your Questions: August 6th, 2017

How do I get in shape at home or on vacation?

The question is how do I get in shape without going to the gym? There are numerous ways that you can get into great shape without having to go out to the gym.

As always your best bet is to sit down with a pen and paper first to detail out a plan. How often weekly can you workout? What does your diet look like? Let's just look at the fitness perspective. If you were looking to get in great shape but cannot get to the gym what can you do at home?

First you have bodyweight calisthenics jumping jacks, mountain climbers, push-ups, lunges, squats Etc are all great exercises that could be done at home. Walking up and down your stairs, walking around the block, are also great forms of cardio.

You could invest in a resistance band which could help give you resistance to overload your muscles for muscular strength and hypertrophy. You can work on front raises, lateral raises, bicep curls, triceps as well as chest flies to build and strengthen the muscles. You could invest in dumbbells or barbells to do the same.

 

Answering Your Questions: August 4th, 2017

Question: Eric how can I get buff?

As somebody who has spent the better half of 20 years trying to gain lean muscle and approve my physique, there are many considerations when trying to get buff. First off , your best bet is a sit-down with a pen and paper and detail a plan.

You need to assess your diet, your fitness plan as well as your rest. Remember the exercise just is the stimulus to gain muscle the rest and the diet is where the muscles actually built.

As far as nutrition goes to gain muscle you need to have an adequate amount of complete protein. Shoot for about a gram of protein per pound body weight using good sources such as Meat eggs fish Etc. when in the gym you need to overload the muscles, increase your intensity and really trick the body in order to grow muscle. Train heavy to stimulate and overload the muscle to grow.

Finally growth really takes place out of the gym when your giving the body adequate rest make sure you get at least 8 hours of sleep per night and that should help.

 

Answering Your Questions: August 1st, 2017

The question is whether or not cutting carbs will help you lose weight. The answer to this question is absolutely yes.

When you take in carbohydrate you are adding to your body's storage form of carbohydrate known as glycogen. Glycogen is stored in the muscles and liver and thus aids in gained body weight. Additionally when you take in carbohydrate you are hydrating your muscles thus flushing water into the muscles along with the storage form of carbohydrate glycogen. Therefore by depleting your carbohydrate intake you are eliminating water and glycogen from muscle storage which in the end will yield weight loss.

 

Tricep Summer Burn Workout: July 21st, 2017

 

a/close grip pushups: 3 sets to failure

b/one arm dumbbell extensions, three sets to failure

c/close grip bench press: three sets to failure

d/rope pressdowns: three sets to failure

 

*all sets to failure

*one minute rest intervals

45 minute session

 

Shoulder workout, summer shred program: July 20th, 2017

a/dumbbell front raises: three sets to failure

b/dumbbell side laterals: three sets to failure

c/barbell upright rows: three sets to failure

d/barbell push press: three sets to failure

 

*rest period of 1 minute

*stretch between sets

*all sets to failure

 

Leg Day: July 16, 2017

15 minute cardio warm up

Barbell back squats: four sets to failure

Swiss ball Squats: three sets to failure

Stationary lunge: two sets to failure

Stiff legged deadlifts: three sets to failure

Standing calve raises: three sets to failure

*1 min rest period intervals

*stretch between sets

 

Biceps:  July 13th, 2017

a/standing barbell curls: three sets to failure

b/seated alt dumbbell curls: three sets to failure

c/seated concentration curls: three sets to failure

d/one arm preacher curls: three sets to failure

Triceps

a/one arm dumbbell extensions behind head: three sets to failure

b/tricep pressdowns: three sets to failure

c/close grip pushups: three sets to failure

d/close grip bench press: three sets to failure

 

Workout 1 of summer shred: July 9th, 2017

Chest day

a/barbell bench press, three sets to failure

b/dumbbell flys, three sets to failure

c/incline dumbbell bench press, three sets to failure

d/pushups, three sets to failure

*15 minutes of cardio for warm up

*1 min rest time between sets

*45 min workout

 

Summer Shred Program: July 5th, 2017

The summer shred program is back again and will be be starting on Monday.  Hopefully you've had enough of the hot dogs and burgers and are ready to get in gear.  The program will consist of resistance training as well as aerobic training.  There will be a compilation of trainers and programs to meet all needs across the board.  Get ready!

 

Client Plan Outline: June 17th, 2017

Client: Wes

Goals: strength and endurance, bulk on shoulders, upper back, thighs, calves.  Abdomen, shoulder mobility.

Recommended Workout Split: Push/Pull/Legs/Cardio

Diet Recommendations: TBA upon further evaluation, preferably shooting for 1.2 grams of protein per pound bodyweight, split into every 3 hour increments from complete proteins such as chicken, turkey, eggs, beef, whey.  Calories and carbs TBA

Preferable workout split:

  Day one: Chest, triceps, deltoids (shoulders)

  Day two: Back, trapezious, biceps

  Day three: Quads, hams, calves

  Day four: Cardio (basketball or swim)

  Day Five: Chest, triceps, shoulders

  Day six: Back, biceps,

  Day seven: complete day off

*abs and stretching three days per week

*Protein and carbs post workout

*1/2 gallon of water per day


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