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Fort Lauderdale Personal Trainer: Want to be shredded? The secret is high protein

joekozma — Thu, 12 Aug 2010 23:02:06 +0000

Fort Lauderdale Personal Trainer

Since the 1950′s bodybuilders have been using high protein diets in their quest for leanness and greater muscle definition. Steve Reeves followed a high protein/low carb diet before his Mr. America win. In the 1960′s Mr. Olympia Sergio Oliva would change his diet from high protein/high carb in the off season to a high protein/low carb precontest, to dial in his definition in his three Mr. Olympia victories. Arnold Schwarzenegger was famous for his very high protein/low carb precontest diet in his seven Mr. Olympia victories. Frank Zane brought to the sport of bodybuilding an anatomy chart level of definition and achieved it using a zero carb/high protein diet. Athletes, actors and actresses have been using high protein/low carb diets for weight control and weight loss for the last fifty years. The question is why this methodology has been effective for so many, for so long. A high protein/low carb diet allows a person to minimize hunger while reducing calories. This is the premise behind the famous Atkins diet. These type diets allow the dieter to eat plenty of satisfying food while still losing weight. Take a look at the eating plan I recently used to lose 35 lbs in two months.

Meal 1, 6 eggs with cheese.

Meal 2, 1 chicken breast and a large salad.

Meal 3, 8 oz hamburger in a spinach wrap.

Meal 4, 10 oz broiled fish and steamed veggies.

Meal 5, Muscle Milk protein supplement.

Meal 6, 12 oz broiled tilapia and steamed veggies.

I ate alot of food and lost thirty five pounds. A recent study by the American Journal of Clinical Nutrition demonstrated that people lost weight and did not feel excessive hunger on a high protein. The proponents of this study determined that that a high protein diet created a greater degree of appetite satiation than did either a high carb or high fat diet. Losing weight without feeling hungry; is this the secret of permanent weight loss? Another benefit of a high protein diet is that even in its low carb version, the body is supplied with everything it needs to rebuild and repair muscle tissue. An individual can lose fat and gain muscle at the same time on a high protein low carb diet.

What does this mean for people trying to improve their bodies? This means with a little discipline and organization an individual can lose weight without starving and without getting weak and feeble. We all know as a nation, we collectively need to lose weight. America as a nation should embrace a high protein/low carb eating style to minimize obesity and it’s cost to society.
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Joe Kozma is South Florida’s premier personal trainer. He is a master trainer who has been practicing over twenty years. Joe is a former national bodybuilding champion and college football player. Joe’s fitness and weight loss service provides body makeovers, strength gain, body sculpting and more. See the results his clients have attained clients at his Fort Lauderdale Fitness website http://www.joekozma.com

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.

Sexy Bun and Thigh Workout

joekozma — Sat, 12 Jun 2010 17:38:02 +0000

Personal Trainer Fort Lauderdale

Almost all women desire to have a sexy rear end and legs. The process of achieving that fit look is not easy, but with intense muscle isolating weight training, a much more toned and sexy look is possible for all women. I will also briefly touch on proper eating because no matter how toned a person’s muscles are, they will not have that tight toned look if they are covered by a thick layer of fat.

I’ll cut right to the chase and begin with the exercises and descriptions of the nuances of exercise form that will give the best results. The workout will begin with leg extensions on a machine done in a superset with leg curls on a machine. A superset is a series of two exercises done one after the other without rest. Two to three supersets will be done of leg extensions and leg curls with a weight which will become very challenging to complete fifteen repetitions. Next we move on to squats on a smith machine squats supersetted with strait-legged deadlifts. Again two to three working sets will be done. Both of these exercises work the glutes or buns with a great deal of intensity. The squats will be done with the feet about shoulder width apart. The squats will be done with a weight that is very challenging to get fifteen repetitions. The depth of the squat will be that point at which the back of the leg is parallel to the ground, the speed of the repetition will be slow and controlled. The strait-legged deadlifts will be done with dumbbells rather than a barbell because it puts less pressure on the lower back. The form for the deadlifts will be as follows: The dumbbells will be held at the side of the body and the knees will be slightly bent yet fixed as the trainee bends at the waist and lowers the dumbbells. The butt is out and the spine is rigid with the chest being in a convex position during the descent. Mentally the trainee will focus on the butt and hamstrings as they slowly lower the weight in proper form. The weight for stiff legged deadlifts will be moderate with fifteen repetitions being done relatively easily. The point of this exercise is to put pressure on the butt and hamstrings while keeping the lower back uninjured, squeezing and tensing the muscles throughout the entire movement will provide the results looked for. The last superset of this workout is wide foot stance leg presses supersetted with more leg curls on a machine. Again two to three working sets will be done for about fifteen repetitions. The leg presses are done with a wide foot position in order to effectively work the inner thigh; the repetitions for this exercise will be done in slow and controlled form. The machine leg curls will be done in slow and controlled form also.

With regard to proper diet, in ninety five percent of the cases a high protein, low carb diet will be implemented in order to lower the trainee’s body fat levels to the point at which the muscle tone of the body will not be obscured by excessive fat deposits. I hope this article will be of benefit to you, in your quest to improve your appearance.

Fort Lauderdale Personal Trainer 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 body makeovers, body sculpting, strength gain, and more. See his clients at his Fort Lauderdale Fitness website.

Fat Burning Cardiovascular Exercises

joekozma — Sun, 28 Mar 2010 00:03:09 +0000

What’s the best way to do cardio? The answer is different for each of my clients as different people have different training goals. One client may wish to lose maximum body fat while another is training for sports performance. A simple answer to the question is that the best way to do cardio get the most desired results with minimum potential for injury or conflict with training goals.

The treadmill is probably the most popular form of cardio being done at gyms and fitness centers today. If one walks on the treadmill on a flat grade the risk to injury is minimal but in most cases the rewards are minimal. Not many calories are burnt under such conditions and this form of exercise can be of too much impact if the client happens to be grossly overweight. Walking slow on the flat treadmill with no grade has minimal risks for everyone but also few rewards as it does not burn enough calories to significantly reduce body fat. There are two ways to increase the efficacy of working on a treadmill, one is by increasing the rate of speed of which the exercise is done at; this can be increased all the way to a jog and then run.

Jogging and running are very potent exercises when it comes to calorie burning but both of them put a great deal stress on the knees and lower back . Older people or people with injuries need to avoid but jogging and running because of the damage that is done to the knees and back. Secondly, treadmill work can be increased in intensity by increasing the degree of grade that is walked at, this becomes the equivalent of walking hills or mountains outside. Walking at a grade burns a lot of calories but can be very painful to those with back and knee issues. As you can see the treadmill has its positives and negatives. Using this an your main type of cardio will depend on any limiting factors due to injuries and how much endurance you have.

Stationary cycling is another very common form of cardio being done at gyms today. Stationary cycling has the same pros and cons as riding the bike outside. I believe cycling is most definitely superior to jogging and running because you can burn a lot of calories without the extreme pounding to the knees and back that the body receives from jogging and running. To a lesser degree however a lot of stress to the knees and back can be generated by intense cycling also.

I favor the elliptical machine due it’s non-impact nature and large range of motion. you can vary the ramp, resistance and speed to target the largest lower body muscles without straining the spine or joints. It is possible to really turn up the intensity level of your training with minimal risk of injury. In short there is a superior form of cardio and that form is elliptical training.

Musle Building Secrets

joekozma — Sat, 02 Jan 2010 17:12:08 +0000

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.

Lift Weights to Lose Weight

joekozma — Thu, 17 Sep 2009 18:36:24 +0000

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.

2009 Jacksonville 202 and Figure Contest Results: aka Dexter Jackson Classic

joekozma — Sat, 08 Aug 2009 15:40:58 +0000

Stan McQuay, 1st place

Mens Bodybuilding:

1- Stan McQuay
2- Daryl Gee
3- Tricky Jackson
4- Charles Dixon
5- Steve Namat
6- Peter Putman
7- Mike Valentino
8- Jeffrey Long
9- Jocelyn Jean
9- Patrick Richardson
11- Anthony Finocchiaro
12- Nathaniel Wonsley
13- Roland Huff

: Jessica Putnam, 1st place

Congratulations to Jessica Putman for winning the 2009 IFBB Jacksonville Pro Figure competition.Figure:

1- Jessica Putman
2- Erin Stern
3- Jenny Lynn
4- Krissy Chin
5- Siobhan Tewari
6- Tinamarie Bloomfield
7- Alicia Harris
8- Marcy Porter
9- Tivisay Briceno
10- Petra Mertl
11- Sue Upson
12- DJ Wallis
13- Amanda Marinelli
14- Melody Clere
15- Alana Hernandez
15- Karen Mullarkey
17- Amy Stephens
18- Tesse Wood-Thomes
19- Jacqui Jarrett
19- Starling Steele
19- Sandra Simons
19- Sabrina Taylor-Gibson
19- Michelle Theison

2009 IFBB New York Pro Contest Results

joekozma — Fri, 05 Jun 2009 14:41:27 +0000

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

joekozma — Mon, 20 Apr 2009 15:36:11 +0000

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

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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joekozma — Sun, 23 Nov 2008 22:42:50 +0000

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