Tips for mass building – Building muscle is a great way to get a healthy body that you can be proud to show off at our Fort Lauderdale beaches. In order create the muscular physique you desire, you will need to start by working on your upper body.  To get the best out of any exercise program you will also need a healthy diet to go along with it.  Below are a few good exercises that focus on building muscle mass in your chest, back, arms, chest, and shoulders.

Top Mass Building Exercises

Exercise #1: Bench Press
This exercise is the number one choice for building muscle in the triceps, biceps, shoulders, and chest. You start this exercise by lying down on a workout bench and using either a barbell or two dumbbells. All you need to do is bring the barbell or dumbbells to your chest level, extend the arms out as far as you can, and slowly return to starting position. Make sure you are using a weight you can handle or else have someone nearby in case a mishap occurs.

Exercise #2: Shoulder Press
A shoulder press is very similar to a bench press is what it targets and how it is done. To do this exercise stand up straight with the barbell or dumbbells at shoulder level, raise the weights above your head, the slowly lower it back down to chest level. This will work all of your shoulder muscles as well as your triceps.

Exercise #3: Deadlift
This is an exercise that works most of the upper body, specifically including the traps, biceps, triceps, shoulders, hips, glutes, thighs, forearms, and back muscles. The reason this exercise is called the deadlift is because the goal is to lift a heavy barbell, or two dumbbells, off of the ground by bending over and lifting it up. Most of your energy will be used when you lift the momentum-less weight off of the ground.

Exercise #4: Push Ups
A standard push up can be a powerful exercise for mass building  in your upper body. Stretch out your body with your toes on the floor and your arms about shoulder-width apart. While keeping you back straight, slowly lower yourself towards the floor and then push off of it back to starting position. The entire upper body is used in this exercise so be sure to include this in your strength training regime.

Strengthening the upper body can easily be done with the exercises above. Of course, there are many more different exercises that target upper body muscles, so what may be the best set of exercises for someone else may not be the best for you. That’s why it is important to find and speak with a bodybuilding trainer in Fort Lauderdale. A trainer will create a customized plan based on your body type so that you can gain a strong, well-built, and evenly-sculpted body that you will be proud to show off.

Pompano Beach Personal Trainer

If you are reading this page, then it is safe to assume that you’re interested in the benefits of personal training. Besides building muscle, there are many other benefits your body receives by working out regularly. These benefits will increase your wellness overall at any age and at any fitness level, so there is no reason not to start. If you’re not yet motivated, below are the top four benefits to strength training that will surely get you up and ready to work out.

Benefit #1:  Builds Muscle
As most people know, the main aim of strength training is to build muscle.  Don’t worry about “getting big”, you can build plenty of muscle that you won’t see.  The easiest way to get started would be to buy a few dumbbells at a weight you can manage. The goal is to tear the muscle tissue in order for it to rebuild itself during rest periods. Be sure to warm up and cool down before and after working out to minimize the risk of injury and to prevent soreness. A Pompano Beach personal trainer can help you choose the best types of exercises to do.

Benefit #2: Lose Weight
Every exercise will speed up your metabolism and burn fat with strength training being no exception. Performing intensive exercises will not only burn calories while exercising, but will keep burning fat throughout the day thanks to the boost in your metabolic rate. The reason strength training is the preferred way of losing weight is due to the fact that the body needs to quite a bit of effort into repairing the muscles, thus burning more calories than most exercises.

Benefit #3: Bone Health
If you are young, this may not sound like much to you. Of course, you may want to look into how common bone diseases such as osteoporosis can be as you get older, and if you looked it up you will see that it is a lot more common than you think! In order to prevent such a disease and to keep your bones as healthy as can be then strength training would be a good option. Also, if you have stronger bones the less of a chance a bone fracture will occur if you were to get injured.

Benefit #4: Mental Health
Stress, insomnia, and concentration are three mental problems strength training, or any exercise for that matter, can fix. When you are stressed or anxious, your brain releases two hormones called cortisol and norepinephrine, and if you have too many of these hormones it can cause your mind to go into a state of depression. It has been proven that resistance training will lower the output of these hormones and that will result in a lower stress level. Since your brain is not filled with unneeded stress hormones, it will be easier to concentrate at work or on any project you are working on. Insomnia is cured due to the fact your body is worn out from working out and it will cause you to fall asleep faster in order to recover. That and insomnia is usually linked to stress hormones, which are also prevented thanks to strength training. As you can see, three major mental problems common in most people are linked together and can be prevented with exercise.

Above are only the top four benefits to strength training. Exercising can also reduce cholesterol, strengthen the heart, and keep the body healthy overall. Although strength training may be a little intimidating to those who have never exercised before, it is quite easy to get started but you have to make sure to keep working at it. It would be wise to consult with a personal trainer in Pompano Beach in order to get the best out of a workout, plan out a diet that will benefit you even more, and stay motivated to continually workout until you have reached a healthy, physically fit body.

Call me to get started on your new workout plan!

Long distance running is popular form of endurance exercise people interested in having a healthier body and losing weight. The reason long distance a popular choice for weight loss is due to the fact that a lot of people enjoy the “runner’s high” – a rush of endorphins released by the body after a certain period of consistent running. Running addicts take great pleasure in long runs. Although studies do show that a higher intensity / shorter duration may burn calories faster, more people tend to follow through with a plan that lets them run at there own pace, even if it is for longer periods of time. The truth is you need a bit of both in order to lose fat. It is important that you build enough endurance to last through a running session that is a little faster than your comfortable pace. Below are a few tips to improve your endurance.

Endurance Tip #1: Warming Up
This isn’t so much a tip as it is more of a necessity. Warming up your muscles and getting the blood flowing will allow your body to perform at its best condition. By getting blood in the muscles you allow the muscles to take more impact thus letting you run a bit longer than normal. This can be done either by stretching or by jogging slower than normal. Cooling down is just as important. A cool down will stabilize your blood flow and muscles which will help prevent the possibility of injury.

Endurance Tip #2: Resistance Training
Cardio alone is not enough to build up your endurance and lose weight, so it is important to add strength training exercises to your routine even if it is only a little bit. The idea here is to train your body to get used to pushing itself beyond its limits. Overcoming different obstacles will help the body build endurance overall. Weight loss is sure to come to those who keep pushing their limits and work out intensively.

Endurance Tip #3: Distance Running and Hill Climbing
One of the most obvious way to build endurance and lose fat is too run a bit farther every session, even if it’s only a tenth of a mile. Slowly but surely you’ll be able to last a bit longer each time you work out. When hill training, it’s best to see how long you can run and be sure not to compare it to normal running. Hill running is entirely different in that you will get tired ten times faster than normal.

Building endurance can be quite easy after you start seeing your first bit of improvements. Following the advice above will help, but following the guidance of a personal trainer specializing in weight loss in Fort Lauderdale will be an investment far greater than it is worth. With Joe’s help you will lose weight quickly and improve your endurance and general health.

Fort Lauderdale Personal Training

Fort Lauderdale Personal Trainer

Whether you are walking to lose weight or strength training to build lean muscle, muscle cramps end up getting the best of us. A muscle cramp is an involuntary contraction of the muscle which can cause quite a bit of pain to those unprepared. Serious muscle cramps can only be treated by stretching and massaging the leg, but a mild cramp will usually wear off in less than a minute. In most cases muscle cramps occur in a person’s legs or feet. Although the exact cause of muscle cramps is unknown, there are still plenty of ways you can help prevent it from happening to you.

The number one muscle cramp prevention technique would be to warm up before working out or running. Be sure to target the most common areas where muscle cramps occur, those being the legs, feet, abdomen, hamstrings, calves, quadriceps, arms, and the muscle groups you are working on that session. Warming up and cooling down will keep the muscles warm and flexible which is believed to aid in the reduction of an involuntary contraction.

Muscle fatigue can also cause cramps. This doesn’t mean you shouldn’t push past your limits, but it does mean you should be weary not to over train and make sure you have proper form when performing an exercise. Over training is usually the result of people skipping out on their rest days in order to get ahead, but unbeknownst to them rest days are the period that the body best builds muscle. Improper form is often caused by those attempting to finish an exercise as faster than normal. Unfortunately this is also counterproductive, so be sure to pay close attention to the motions of an exercise and work out slowly.

Dehydration and electrolyte imbalances are also suspects of inducing cramps. In most cases water is enough to re-hydrate your muscles and prevent possible cramping; however it would be wise to drink a sports drink filled with electrolytes after an intensive workout. Electrolytes are responsible for aiding in the function of our cells and an imbalance is usually caused by a lack of sodium, calcium, or potassium.

Consulting with someone who specializes in fitness and muscle cramps may be a wiser choice to make rather than guessing and testing different ways to prevent the cramps yourself. A personal trainer is the type of person you will need to look up. Be sure to do your research in order to find the best personal trainer in Fort Lauderdale. You will find that a trainer will not only prevent and stop muscle cramps, but will also help you reach your fitness goal whether it is to gain muscle or lose weight.

Times have changed, and 40 isn’t “old” anymore; in fact, when you’re over 40, fitness is essential to staying healthy.

The three main components of staying fit at any age are cardiovascular (aerobic) exercise, strength training, and maintaining a healthy diet. For example, because we lose muscle mass as we get older, it’s important to eat enough protein to combat this. Osteoporosis is another concern as we age; not only is it important to get enough calcium, regular weight-bearing exercises can help slow loss of bone density. As we age, flexibility decreases, so it’s important to continue to stretch on a regular basis. Our metabolism slows, making weight loss more of a challenge.

If you’re returning to exercise after an extended time off, it’s important to start slowly in order to avoid injury. As we get older, not only do we become more prone to injury, those injuries take longer to heal. Talk to your doctor to prior to beginning any exercise program.

Working with a personal trainer is a great option for staying fit. Your personal trainer will have the experience and knowledge needed to adapt your workout to your strengths and weaknesses. Your trainer can help keep you from injuring yourself by making sure you use good form and don’t push yourself too hard.

Once you get in shape, maintenance is the next step; it’s important to keep exercising regularly. Setting goals is one important step towards fitness. Keeping those goals is another. As you set your fitness goals, it’s important to make sure they’re realistic. Our bodies change as we age, and what was easily attainable at 20 may less so at 40. Motivate yourself to keep working on your goals by celebrating your successes, and give yourself added accountability by working out with a friend or trainer.

Contact us to learn more how Joe Kozma, a top personal trainer in Fort Lauderdale, can help you in developing your fitness and nutrition plan to stay healthy at over 40.

Here now my advice on nutrition for the success of your program with a top quality personal trainer. You client, absolutely must take in enough calories to keep your blood sugar levels even, so that low blood sugar levels do not cause reactionary hunger levels which create a virtually unstoppable hunger of which all binges have their beginning. Hear me again, if blood sugar levels are not controlled by regular protein based meals, you will binge and you will destroy all the work you are doing in the gym. Call Josef Kozma at 954-245-7896, He will for the paltry price of $199.00 write you a diet, completely unique to you, that will enable you to totally control your hunger, and then successfully enable you to lose weight and fat with ease.

Josef Kozma

Fort Lauderdale personal training