Fort Lauderdale Personal Trainer Blog

In this article I give the reader a few tips regarding training effectively for muscle mass. I hope that the reader will be able to utilize some of the information I share here and transform their bodies and self esteem in the process.

One method of increasing one’s ability to gain muscle is to implement H.I.T. This acronym represents high intensity training. This type of training favors low volume workouts done at a very high level of intensity. With this type of training a much fewer number of exercise sets is done when compared with typical bodybuilding workout routines. But the sets are done at a very high level of intensity. A typical bodybuilding chest routine would be as follows: Bench Press four sets, ten reps; Incline Press four sets, ten reps; Flyes four sets, ten reps; Dips four sets, ten reps. No intensity building techniques would be added to this routine the sets would be done to an approximately ninety percent of failure level of intensity. A H.I.T. workout implemented by me would look like this: Incline Dumbbell Press two sets, five to eight reps; Incline Dumbbell Fly two sets, eight reps; Machine Fly two sets, eight reps. Each set of this workout would be extended using a technique called rest pause. Rest pause technique involves taking the initial set to momentary muscle failure and then pausing fifteen seconds and completing as many reps as possible with the same weight. This technique pushes each set well beyond momentary muscle failure and works the muscle in a more complete manner. I have found that using these techniques greatly increase the productiveness of each workout as far as creating greater muscle mass and improved shape. Less sets means shorter workouts which create superior results.
Increasing protein intake to two grams of protein for each pound of body weight never fails to improve a trainee’s response to workouts. I have written a number of articles touting the benefits of high protein diets for weight loss and muscle gain. Many people do not know that if in adequate levels of protein are consumed, it is very possible for bodybuilding workouts to actually cause muscle mass loss. Many people who workout regularly make no progress specifically because they do not eat enough protein to repair the breakdown in muscle tissue that occurs from their workouts, thus their physiques do not improve. Ignoring adequate protein consumption causes many to spin their wheels at the gym.

Utilizing nutritional supplements that can improve the rate of recovery from exercise is another way to improve training results. I will make only a few recommendations in this article with respect to supplements. One supplement I have found to really help with muscle recovery is creatine. I have some of my clients take two to five grams of creatine twice per day with one creatine dose coming without fail immediately after the workout. I have seen excellent results from this simple, inexpensive supplement. Creatine is not for everybody however; its use would be contraindicated in those individuals whose primary goal is to lose weight. Creatine is for people who are primarily interested in strength and muscle mass gain. I always recommend to all trainees, multivitamin and multimineral supplements. Most people do not eat enough fruits, vegetables, and raw foods to cover their minimum daily requirements for vitamins and minerals, therefore use of these simple, inexpensive supplements almost always improve metabolic functioning and increases the rate of recovery from exercise.

In closing, I hope the information given in this article helps readers to improve the productivity of their exercise programs.

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Personal Trainer Fort Lauderdale Joe Kozma is a master trainer with over twenty years of experience. Joe is a former national bodybuilding champion and college football player. Joe’s fitness and weight loss service provides extreme body makeovers, strength gain, and more. See his clients at his Fort Lauderdale Personal Training website.

So, you’ve been going to the gym for months. You took a spinning class, ran on a treadmill, got really sore from an hour of aerobics and had lots of fun kick-boxing. You’ve sweated, worked really hard but have little to show for it. Meanwhile, you’ve been staring at some fit women lifting weights with their personal trainers. “It’s not for me,” you say. “I don’t want to bulk up, I just want to loose a few pounds and tone my body.”

It’s something bodybuilders have known for years: those who only do cardio will never achieve the results they want. Make sure to incorporate weight training as a regular part of your exercise routine. It’s interesting to see what happens to your body when you lift weights: it increases your lean body mass. Low calorie diets and aerobic training without weight lifting can actually make you lose muscle, and make you fatter! If you lose lean mass, your metabolism slows down, slowing down weight loss and increasing fat stores. If you increase your lean body mass, you increase your metabolic rate. And the faster your metabolism is, the more fat you’ll burn all day long - even while you’re sleeping! It makes sense now, why bodybuilders with high muscle to fat ratios stay lean year round without much aerobic activity.

Here are a few tips:

- Ignore the scale! Not all body weight measurements are equal. The problem is that most women look at a scale as an indicator of how fit they are. They do not seem to understand that weight training builds muscle and that muscle weighs more than fat. Body weight is not a good indicator of your progress. You can lose fat around your belly and your clothes will feel and fit looser, but you might actually weigh more because you are building muscle and burning fat.

- Take pictures to monitor progress! Use a digital camera to take photos of yourself and see the progress with your own eyes. Also, take body fat measurements and make sure a knowledgeable trainer evaluates where you are at.

- Lift weights! The more weight training you do, the more muscle you’ll gain - the more muscle you have, the higher your metabolism and fat loss will be. Did you know that muscle burns fat even when you sit at your computer? Far too many people use their scale as an indicator of progress when in fact they have no idea if it’s fat, water or muscle they are losing.

- Don’t forget about nutrition! Lifting weights without the right nutrition won’t make you lean and won’t give you the muscle defintion you want. Increase the amount of fresh veggies and whole grains, avoid any processed foods and sugar, and eat only lean protein.

Just remember, if you want a lean toned body, stop sweating in the aerobics studio and pick up some dumbbells.

Fort Lauderdale Personal Trainer Joe Kozma is a former national bodybuilding champion and college football player. Joe’s fitness and weight loss service provides extreme body makeovers, strength gain, and more. See his clients at his Fort Lauderdale Fitness website at http://www.joekozma.com or call Joe at (954) 598-3855

In the 2009 IFBB NY Pro Men’s Bodybuilding contest, Evan Centopani lived up to the hype, and edged out an incredible looking Dennis James, and a huge Markus Ruhl to win his first pro show in the first IFBB pro show he has entered. Here are the results.

Evan Centopani, 1st place

Congratulations…

1 - Evan Centopani
2 - Dennis James
3 - Markus Ruhl
4 - Silvio Samuel
5 - Hidetada Yamagishi
6 - Tarek Elsetouhi
7 - Darrem Charles
8 - Eugene Mishin
9 - Sergey Shelstov
10 - Ben White
11 - Michael Kefalianos
12 - Francisco ‘Paco’ Bautista
13 - Ed Van Amsterdam
14 - Leo Ingram
15 - Francisco Javier Mula
16 - Oliver Adzievski
17 - Aiman Daour
17 - Jari Mentula
17 - Denis Sergovskiy

Complete scorecard results here

http://www.getbig.com/results/mens/nightofchampions.htm

In the 2009 IFBB NY Pro Men’s Bodybuilding 202 pounds and under, Kevin English repeated his win from last year at this show over Mark Dugdale and David Henry, who many thought was the favorite. Here are results.

1 - Kevin English
2 - Mark Dugdale
3 - David Henry
4 - Eduardo Correa
5 - Jason Arntz
6 - Fakhri Mubarak
7 - Vinny Galanti
8 - Jose Raymond
9 - Vincent Liu
10 - Gilles Bellehumeur

Scorecard results at

http://www.getbig.com/results/mens/newyorkpro202.htm

In the 2009 IFBB NY Pro Women’s Bodybuilding contest, Cathy LeFrancois repeats as champion in this tough line up.  Here are the complete results from the women’s bb contest.

1. Cathy LeFrancois
2. Betty Pariso
3. Rosemary Jennings
4. Debbie Bramwell
5. Dena Westerfield
6. Jeannie Paparone
7. Tazzie Columb
8. Brenda Raganot
9. Jennifer Sedia
10. Antoinette Thompson
11. Beverly DiRenzo
12. Maryse Manios
13. Maria Segura
14. Nancy Lewis
15. Claudia Partenza
16. Marika Johansson
17. Fabi Antoine
17. Irene Andersen
17. Kim Buck
17. Myriam Bustamante
17. Maria Calo
17. Giusy Caputo
17. Nadia Nardi
17. Diana Tinnelle

Scorecard Results at

http://www.getbig.com/results/womens/nightofchampionswomen.htm

2009 Orlando Europa Pro Men's Placings

Mens Bodybuilding
1. Troy Alves
2. Hidetada Yamagishi
3. Darrem Charles
4. Sergey Shelestov
5. Frederic Sauvage
6. Francisco Bautista
7. George Farah
8. Jonathan Rowe
9. Miguel Filho
10. Daniele Seccarecci
11. Don Long
12. Omar Deckard
13. Andy Haman
14. Oscar Dexter
15. Nathaniel Wonsley
16. Milton Holloway, Jr.
16. Raul Carrasco
16. John Simmons

2009 Orlando Europa Figure Placings

2009 Orlando Europa Figure Placings
1. Nicole Wilkins
2. Heather Mae French
3. Monica Brant
4. Inga Nenerayskaite
5. Erin Stern
6. Candice Keene
6. Valerie Haines
8. Rachel Cammon
9. Laura Sutter
10. Hazal Nelson
11. Jennifer Migliacci
12. Natalie Waples
13. Karen Williams
14. Brandie Gardner
14. Kristin Nunn
16. Shelly Taucher
16. Marcy Porter
16. Nicole Pitcher-Scott
16. Petra Mertl
16. Deanne Brown
16. Natalie Calland
16. Lisbeth Halikka
16. Alana Hernandez
16. Catherine Holland
16. Ines Jimenez
16. Anna Kerr
16. Amy Lee-Martin
16. Aymara Bernardo

2009 Orlando Europa Fitness Placings

2009 Orlando Europa Fitness Placings

1. Shannon Meteraud
2. Myriam Capes
3. Mindi OBrien
4. Erin Riley
5. Tina Durkin
6. Melissa Frederick
7. Donna Jones
8. Jessica Beth-Palmer
9. Ryall Graber
10. Siene Silva
11. Maggie Blanchard
12. Liza Hughes
13. Shannon Dey
14. Leslie Rae-Newton
15. Mandy Polk

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These days you can’t go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it’s going to solve all of your weight loss problems in 30 days or less. Or not. The truth is that most of the things you hear about weight loss are hype. Plain and simple. Here are the top 5 myths about weight loss: Myth #1: You can spot reduce fat from specific areas of your bodyThis myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be. In reality your body will lose weight wherever it wants to. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs. Myth #2: You have to count calories for weight lossThere are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat. The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today. No brain science there, just results. Myth #3: You will bulk up with resistance trainingI can’t tell you how many times I’ve heard women tell me that they won’t do resistance training because they don’t want to bulk up. Each time I have to hide my smile. You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up. Myth #4: You can get a six pack from crunchesJust focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don’t rely on them to get into great shape. A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training. Myth #5: Cardio is the most important exercise for fat lossMost people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout. The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density. Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding. Do you have other weight loss beliefs that simply aren’t delivering results? Call or email me today and I’ll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Too Little of a Good Thing
Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body’s rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours.
Rosemary Lamb Chops
This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4Here’s what you need…
8 (4oz) loin lamb chops, trimmed of fat
1/2 cup dry red wine
2 tablespoons Worcestershire sauce
1 teaspoon dried rosemary leaves
4 garlic cloves, minced
Freshly ground black pepper
1/4 teaspoon salt
Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.

How many times have you told yourself that you need to lose weight? I’m not talking about a couple pounds either – I’m talking about 20 or more pounds of extra fat that you’d like to see disappear. I’ve come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It’s as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely. Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up. Weight loss isn’t a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn’t work that way. So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference. In practical terms, make it your goal to drop one pound a week. Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let’s break the process down… How to shed a pound a week: Burn 3500 extra calories. It really is that simple. Try the following three steps:
Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don’t currently exercise, then this step is really easy for you, a simple blank page will do.
Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn’t exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.
Remember, if you burn up 500 calories a day you will drop a pound in a week. Here are some practical ways to lose calories:
If you normally…
Do this instead…
Drink regular soda pop
Drink water or diet soda pop (160 calories lost)
Eat a snack from a vending machine
Enjoy an apple (180 calories lost)
Hit the snooze button in the AM
Jog for 30 minutes before work (150 calories lost)
Skip your workout
See me for an invigorating workout (changes your life!)
Weight loss doesn’t have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference. I’m always available to help – call or reply to this email to set up your free consultation.
Emotion Creates Motion
Can you remember a time when you felt completely discouraged with your body? It’s easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression ‘emotion creates motion’. This is a very powerful tool. Channel your dissatisfaction with your body into ‘motion’. Take control of your body and put a plan into action.
Curried Chicken and Veggies
This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner. Servings: 2Here’s what you need…
5 oz boneless raw chicken breast, diced
1/4 cup chicken broth
4 teaspoons cornstarch
5 cups raw mushrooms, sliced
4 teaspoons olive oil
2 cups red bell pepper, chopped
2 cups China peas
1 cup plain lowfat yogurt
2 teaspoons curry powder
Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.
Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.

Let’s be honest for a moment. You’ve seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you’ve wondered to yourself…do they work? Diet pills are everywhere, they tempt from store shelves, from infomercials and from glossy magazine pages. You probably know someone who is dabbling with diet pills or maybe you’ve tried them yourself. Have you ever wondered how they work? Weight loss pills can be broken down into 3 basic categories:
Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you’ve just eaten a big meal, so you’re less likely to overeat.
Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You’re probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.
Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you’ve eaten from being absorbed into your system.
So we return to our burning question. Do the pills work? Here’s what the diet pill companies say:
“You’ll lose 30lbs in 30 days”
“Achieve rapid weight loss results”
“Burn calories and fat 24 hours a day”
“Fights fat and delivers rapid weight loss”
Those claims are amazing…too bad they are just that-claims. It’s so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don’t we all look like swim suit models yet? While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:
Increased Weight Loss
Strengthens Heart and Lungs
Improved Sleep Pattern
Increased Strength
Improved Coordination
Raised Self Esteem
Renewed Confidence
Feel Good Endorphins
Feel Younger Than Ever
Improved Mood
A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise. And weight loss pills have been known to give the following side effects:
Raised blood pressure
Increased risk of heart attack
Cramping, gas and diarrhea
Constipation
Headaches
Dry Mouth
Insomnia
The bottom line is that true weight loss can’t be achieved by a pill. If you really want to lose weight, if you’re looking for long term health benefits then look no farther than your sneakers. That’s right, lace them up and go for a jog. Then schedule a time to meet with me. Together we will turn you into a walking talking billboard for the benefits of exercise.
Trick or (Healthy) Treat?
Halloween is almost here and that can only mean one thing-it’s time to buy treats for the kids. And like every other year you’ll end up eating the leftovers. This year stick with healthy treats like boxed raisins, fruit cups, string cheese, granola bars or non-food items like colorful pencils, erasers or coloring books. You’ll save yourself plenty of calories.
Healthy Tuna Melts
Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries - this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal. Servings: 2 Here’s what you need…
6 oz can of albacore tuna (in water), drained and flaked
1 egg white
2 Tablespoons oatmeal
2 Tablespoons diced onion
1/4 teaspoon garlic powder
2 teaspoons low-fat shredded cheese
Salt and pepper to taste
Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein