Posted by Ken Karnack on Mon, Aug 02, 2010 @ 08:09 AM
5 Rules For Women Leg Workouts to Live By:
Almost every time I get a question from a women about leg workouts, I always hear the same thing. How do I get these big fat legs leaner? I normally say the same thing, train harder.
Below is a list of things you should also follow if your a women training legs. Leg Workouts for women has always been a viable option for any female workout, yet I noticed that most will get married to their leg workouts and forget about other important body parts, like, arms, chest, delts, lower back, calves and traps.
Just because you do not like these exercises or you think that those body parts are not important to your success, you need to do them anyway. Leg workouts are important for women to achieve the ultimate physique.
The Leg Workouts For Women, 5 R's or RULES:
.
#1 Leg Workouts for Women: RANGE of motion
Female leg workouts and Range of motion refers to how the capability of a joint to move through a prescribed set of movements. In order for a beginner to see results, each exercise should be performed from a fully stretched position of the muscle to a fully contracted position.
An example: I see a lot of beginners (and people who have been around the gym long enough to know better) load up the EZ-curl bar for preacher curls and perform the exercise only lowering the bar halfway down on the eccentric portion of the exercise. Not only can this cause injury to the bicep muscle, it also doesn't work the muscle the best way possible and limits the results of the exercise.
You'll hear the term `range of motion' often in reference to joint health and mobility. This is no exception in the gym. Your joints are supported by large and small muscles. In order to optimize your joint health, all the muscles surrounding the joints must be worked as well.
#2 Leg Workouts for Women: RESISTANCE
When you're just starting to lift weights, how much weight to use is a huge issue. It's unfortunate that many personal trainers will tell women to use a lighter weight so that they will "tone up" and not get bulky. This is probably the biggest myth in all of weight lifting? women who lift heavy weights will not get bulky. Don't believe anyone who tells you this! Choose a weight that allows you to complete the exercise without sacrificing proper form but that is heavy enough that you cannot possibly perform another repetition at the end of your prescribed set of repetitions.
#3 Leg Workouts for Women: REPETITIONS
Another huge variable for beginning exercisers is how many repetitions to perform. Performing certain repetitions will indeed produce highly specific results. In general, low repetitions (3-8) produce greater absolute strength, medium repetitions (10-20) produce anaerobic strength endurance, and high repetitions (20-40) produce aerobic strength endurance.
Now, an ideal beginner routine will probably include sets of medium repetitions, just to allow the exerciser to learn to perform the exercise correctly, with proper form and technique and to allow her to experiment with experiencing muscle fatigue at 12-15 repetitions. As she progresses, she can experiment with different set/rep schemes customized to individual goals.
An important note is that in order to achieve the results desired from performing a certain number of repetitions is that muscular failure must be achieved within the repetition ranges above. Muscular failure means that you can't possibly push out one more repetition no matter how hard you're trying to do it.
#4 Leg Workouts For Women: REST
In general, your body needs between two to four minutes of rest between sets to prepare itself to perform another set at maximum capacity. Adenosine triphosphate (ATP) and phosphocreatine (PC) are used by your muscle cells to contract during a weight lifting exercise. Your body needs time to regenerate these two compounds before it is ready to go again.
Unless you're trying to develop all-out absolute strength by performing low repetitions with very heavy weight, you're probably not going to need to wait that long between sets. Most beginners will be working within a medium repetition range and therefore do not need to wait that long between sets. One to two minutes is fine.
#5 Leg Workouts for Women: RECOVERY
You will not see faster or better results by working the same muscle groups day after day. As important as hard work is, recovery between workouts is even more important. Beginners should work the same muscle groups no more than two times per week, with at least forty- eight hours break between sessions. As an exerciser becomes more advanced, she will probably cut back to working each muscle group once every seven days or so.
So there you have it. Now you have the rules.
Need help? Contact us at Old School Fitness Leg Workouts For Women
Posted by Ken Karnack on Thu, Nov 19, 2009 @ 03:52 PM
A few months ago I was contracted at the Frisco Athletic Center and I had a really good time there. I noticed that a with in the last few weeks there were searches for Ken Karnack, Frisco Athletic Center on my web site and no one could find me.
Currently I am working at the Physical FX Personal Training Studio in Frisco Texas. Just a few miles down the road from The Frisco Athletic Center. Physical FX is a Private Personal Training studio where everyone knows your name.
Most of the Frisco residents go to the Frisco athletic center after their workouts and are pleased with the facility. The center has group fitness classes, a swimming pool for the kids and other fun things to do. Come to us for your workout and then center your cardio in.
Reach your ultimate body at our personal training studio. Male and female personal trainers.
Request a Personal Trainer
Posted by Ken Karnack on Thu, Nov 19, 2009 @ 12:20 PM
All over the world, night after night, millions of people are riveted to their TV sets - but not to watch the latest soap, or CSI. Not to watch Jay Leno or Sex in the City. Not to see who outwits, outlasts and outplays others in Survivor. No - they are spellbound by the efforts of a small band of obese people trying to overcome the effects of years of overeating.
It's not surprising that for so many people this is compulsive viewing. Obesity is the new epidemic. Fat children lumber around school playgrounds while their overweight mothers fill shopping carts with wrong choices. Then... they sit down at night to watch
The Biggest Loser. They see dramatic weight loss and startling new body shapes beginning to emerge. They want the same results - and they begin to think it might be possible.
But who has four or five hours a day to work out? Who can afford a personal trainer several times a week? And who has the luxury of their own personal adviser on calorie content and smart food choices? The answer is: not many people. But you have to remember that this is television: it's a false situation. As the players keep reminding themselves and the viewers: "This is a GAME. You have to make the most of your time here - it's going to be so much harder out in the real world."
IS it harder in the real world? Probably. But you can take lessons away from watching this reality show. You can make it work for you, as well as for the contestants. Here are three practical and useful lessons you can put to use immediately.
1. Put Weight Loss First.
In the Biggest Loser household
WEIGHT LOSS COMES FIRST. Make it come first in your household, too. Sounds simple, doesn't it? It is. In fact, so simple that many people just overlook it. They try to fit exercise and meal planning around everything else in their lives, instead of making it a priority.
Think: what is most important: getting the weight off, and becoming fit enough to put years on your life - or watching another TV show? Sit down with a pen and paper and allot at least one hour a day to planning meals, recording what you eat, and doing some form of exercise. You've still got 23 hours left to do everything else!
2. E is for Exercise - and Enjoy!
What else do you notice in the Biggest Loser household? The more they exercise, the more they seem to enjoy it. Oh sure, they grunt and they groan; they sweat and they complain. But as the weeks go on, you'll hear them say things like: "I never thought I'd say that I look forward to working out - but now don't feel right if a day goes past without exercise!"
The secret to enjoying exercise is finding what's right for YOU. If you don't really enjoy the gym, look for other forms of exercise. You need a mix of cardio and resistance training - but it doesn't have to be on machines. Walk, swim, dance, climb hills, push a wheelbarrow in the garden... there are endless choices that can be fun for you. Research what happens to various muscle groups - and to your heart - when you exercise, and pick activities that you will enjoy.
3. Identify the Triggers.
Emotions run high when the contestants have to face their demons. Weight gain is rarely from just a physical cause. If you keep a food diary, and faithfully record not only what you eat but when (and why) you eat it, you'll soon see a pattern of emotional eating. What are YOUR triggers? Boredom? Tiredness? Family arguments?
Once you have identified these triggers, you can start working on strategies to defeat them. This can be as simple as challenging yourself every time you want food. ("Am I hungry - yes or no? If I'm not hungry, then why do I want to eat? Am I really just thirsty? If I'm running to the fridge because I'm upset, is there something else I can do to feel better? Is there a long-term solution that will fix this forever?" and so on.) If you're not yet ready to deal with the root cause, then be prepared with food that won't add to your problems with the resulting rolls of fat. Make sure that you have 'good' food at hand - but also food that you LIKE.
These are just three of the lessons that anyone can take away from watching The Biggest Loser. And you'll have the satisfaction of knowing you did it all by yourself.
Posted by Ken Karnack on Mon, Sep 21, 2009 @ 02:09 PM
Herbal Life Weight Loss Plan from Herbalife
The
Herbal weight loss plan is not for everyone, but it does show proof that it works an diet works well. Dieting is a challenge when you just don't know where to start. Most people get caught up with the media pitch men selling easy fitness programs. There are no short cuts and no magic pills that will make you lose weight fast, or shed body fat! It is not realistic.
What you can do is pay attention to the science behind the products and exercise components like; cardio, weight training and nutrition, especially
herbal-nutrition. Key elements within these products and with in your own bodies cells contain the same molecular bonds that help speed up the fat burning process. Not at light speeds, but faster than normal and that is GREAT!@
Believe it or not, you can lose weight without going hungry or depriving yourself of great-tasting healthy food and you can still feel amazingly energized in the process. Herbal life Weight Loss plan is the last weight loss program you’ll ever need, because it offers not only improved health but lasting results !
Purchase
Herbal Life Weight Loss for Free
Proven results worldwide !
Posted by Ken Karnack on Fri, Aug 28, 2009 @ 02:57 PM
Local fitness trainer dallas, Angie smith claims 3rd place in the masters fitness class. Angie an Old School Fitness personal trainer and fitness Model has been competing for years.
There has been talk of some females in the past that are freaky female muscle heads juicing to gain muscle. Not Angie, she is 100 percent natural and maintains her feminine appearance by adding combining combining cardio and weight training into her daily fitness regimen to stay in top condition.
Last week at the 2009 Europa Super Show in Dallas Texas. I was able to talk to Angie and ask her a few questions about how she does it year after year. Most women after 40 are afraid to start fitness shows and Angie still has the energy, and the lines to become a pro!
Posted by Ken Karnack on Thu, Aug 20, 2009 @ 03:44 PM
This past weekend the Personal Training Dallas convention center hosted it's annual bodybuilding Europa super show. Local gyms were there with their booths of protein snacks, and newest fitness products. Womens bodybuilding and mens amature and professional bodybuilders from oll over the world were there.
There were top level competitors there such as Bill Willmore, Branch Warren, (Texas fav) and even the master Dave Palumbo.
Texas native, and women bodybuilding superstar Betty Pariso won her division last week and made history becoming the oldest IFBB professional bodybuilder to win a contest ever! At 53 Betty looked awesome... 
Betty is also the host of the Europa super show with her husband Ed. To her credit she also was the first to win in October 1996 Betty Pariso won the NPC and became the first woman in history at age 40 to earn her IBFF International Pro Status. She is now one of the top Bodybuilders in the world today.
The true highlight of my day was meeting the Hulk, yes Big Lou Ferrigno. Here is a picture with him at 57 he looks great and still has the hulk arms.... what a great birthday surprise....
Posted by Ken Karnack on Wed, Aug 12, 2009 @ 02:53 PM
Most leg workouts for women in Frisco promise that you will sculpt your leg muscles and shape them in dramatic time. I hope by now we all understand that we cannot shape or sculpt a muscle. Our muscles are genetically shaped at birth and we can only expand the size of them. They will only take the shape they want to, period.
Here are 5 tips to help you get the most out of your leg workouts.
1. Remove the Phrase Bulking Up From Your Vocabulary
Remember, just because you're a women doesn't mean that you can't train hard. It has always been my experience that increased weights will not build muscle mass to extremes like a bodybuilder. You need lots of calories to go along with that much training to bulk up, so hit those weights! Ever wonder why a fitness model can lift 185 pound squats and still maintain a size 1 or 2?
2. Cardio on Stairs
We have heard that stairs will burn lots of calories and raise metabolism and they will. Start out slow and build up to a level where you're working and breathing hard. Never start out full speed. You will overtrain and recovery will be slow causing you to have sore legs for a week. You will adapt to the stairs in a week or two.
You need to push yourself beyond what your body is used to. Start steppin!
3. Lunges, Squats, Inner/Outer Thighs
Yes, yes and more please. There is a limit to these exercises. You must give yourself a day or maybe 3 days if you're still hurting. They are great for fat burning but you have to remember that there are other exercises that will help you burn more fat such as chest presses, shoulders shrugs, bicep curls, tricep extensions and others.
Don't get married to these exercises, do them hard and rest!
4. Sets and Reps
You should not worry about everyone telling you to do X sets and X reps. Standard beginners should do 1-3 sets for 12-20 reps, with light weight, intermediates, 2-4 sets 12-15 reps and advanced, 3-5 sets, 6-8 reps. After you get acclimated to exercise, you can always mix up the set ranges and weights. Intensity is everything.
5. Fear
Yes, I had to add this. Most women are afraid to add weights. I know that some of you ladies won't even go to that room, you know which one I am refering too. I can tell you that you will see more advances in your appearance if you try the weights over machines.
Machines are the easy way out.
Sure they're easier but they only move in one direction and not to mention, you burn less calories when you use them. Hopefully I scared you a bit into using the free weights, crank it up baby!
Posted by Ken Karnack on Thu, Jul 02, 2009 @ 08:27 PM
Massive Female Muscle, Womens bodybuilding has really come a long way, but some might ask if it has gone too far! Recently, I had a few women ask me how they would go about get started in women's bodybuilding? My first question was, why? What are your goals? I am not sure if most people really understand how these women get in such great condition. Most of the top professional and top amature female muscle bodybuilders use chemicals to get as lean and for some, as big as men! The strick dieting ruins their natural levels of hormones and changes the voice. Sometimes it is not that attractive, but I say to each his own.
Most people prefer that women are lean and muscular, with out the freaky muscles. How do you get that lean muscular look with out getting too big? Yo need to keep your calories at a level that will keep your muscle mass and metabolisms excited daily. For most women, you gonna need 1 gram of protein per pound of body weight, 1.5 carbohydrates per pound and .5 on the fats. this should get you started on that nice sexy lean look.
So before you get started on your path to womens bodybuilding greatness, make sore you really want to look a certain way. Do you want to be big and freaky and have every man look at you and wonder if they have a little gay steak in them, or do you want them to look and say, wow!
In other words, do it for yourself to feel good and not be a center of attention.
Posted by Ken Karnack on Thu, Jul 02, 2009 @ 03:13 PM
Eat more and still weigh less with this local fitness trainer guide. Eat more food and weigh less is something you hear all the time, but never quite really understand. The thought of it just doesn't make sense. Eat more, weight less? hummm
Open your mind, change is on the way?
You have always been told to lower your calories to lose weight and increase activity. I always ask, "Lower from what?" This guide will help you understand that you need a baseline of calories before you start trying to start a fitness program. Whether you're a male or female trying to lose fat, the rules are still the same.
The most effective diets are the ones that do not restrict your caloric intake below your baseline or basal metabolic rate. The easiest way to calculate your BMR, or basal metabolic rate is to add a zero (0) to your current body weight. So if you weigh 135lbs, just add a zero, (1350 per day). Could it be that easy? Yes! Just ask your local fitness trainer what he/she thinks? Remember your friend or spouse the last time they started working out and found that the hit a weight loss plateau?
What went wrong?
Well my friend, you see the media would like you to believe that you can rapidly tone your muscles, and lose weight fast. In fact, the last time I looked you can get that 6 pack in just minutes! "6 minute abs" Sound familiar? Look, I can tell you that if you really wanting to lose weight fast, go ahead and take the plunge. However, if you really want to lose weight, burn fat and become a fat burning machine, then follow these simple steps.
Eat Six Times A Day!
Eating 6 meals a day will help you burn an extra 12 pounds a year. Take each meal you eat, your body will burn 20 or so calories per meal digesting your foods. So if you had 6 meals x 20 calories= 120 calories a day x 365= 43,200. divide that number by 3500 calories which represents 1 pound of fat and you get 12.4pounds. So eat up baby, and burn body fat!
Drink Smoothies Daily!
Get a good quality whey, casein, egg, or soy and add some fruit to your smoothie. Get fresh fruits, and blend away. Easy to make, low clean up and good source of antioxidants and fiber.
Know What To Drink and What Not To!
Drinking alcohol will slow the metabolism down by as much as 36% fro some people. It will also inhibit fat burning hormones to work overtime and begin to down-regulate (slow down). Add more water! Water has oxygen that helps the muscles work at optimum levels and burn more fat.
Focus on the CORE Nutrients!
Eating just any foods will not speed up your metabolic rate. Make sure your eating lots or protein, fresh fruits, nuts, veggies and small amounts of dairy. Whole grains are great also. Make sure your getting good quality bread like brown berry or stone ground unbleached flour. Oh yea, did I mention water!!!
One Cheat Meal A Week, ONLY!
One big mistake I see people make in my personal training business when trying to burn body fat, is that they seem to get off track every other day and eat too much bad foods, and drink too much. Remember, that if your overweight, you got their by overeating and not working out enough. Start making it a habit of cutting out your bad foods, and drinks and save a day like Saturday to have a drink and something fun to eat.
Best rule
Only eat something bad if your making good progress. IF you didn't hit your weight loss goal for that week, wait a week.
You may hit your mark!
