Posted by Ken Karnack on Tue, Sep 01, 2009 @ 08:36 AM
The 2nd Frisco Weight Loss Challenge starts Friday, Spetember 19th for only $35 for 12 weeks! Learn how to control your hunger with our nutrition class included with your boot camp workout class.
Our top 3 people in the last Weight loss challenge lost 22 pounds in just 12 weeks with no exercise regimen from us. Imagine now you have a personal trainer helping you 2 days a week with your exercise and aerobic exercise program. The results will be even better this time around.
Learn how calorie intake to lose weight makes the difference in how you feel and how your metabolism will ramp up by 30% by eating properly. Personal Training combined with aerobic exercise combined with Old School methods of fitness will get you in shape fast.
Join us at the Physical FX personal training studio in Frisco Texas located:
7526 W Main St Frisco Tx 75034
For more information on our The Old School Fitness Weight Loss Challenge.
To get you started on your
Weight Loss Challenge, a Free food journal.
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 @ 03:23 PM
Hiring Local Fitness Trainers is much easier than you think! Past thinking was that hiring a personal trainer, (Drill Sergent) screaming down your neck till you drop! Some people do not need our help and for some, it seems a little silly to have someone there counting repetitions for you. Fitness Instructors do so much more.
Coaching, Mentoring, Support!
Having someone there with you working out will help you stay focused on your workouts and push beyond your normal capacity of strength each and every workout. This is a great way to lose belly fat, and gain confidence. In past studies, clients tell us that they feel uncomfortable learning new workouts or exercises and get really embarrassed and simply will not work out!
Working with a local fitness instructor or personal trainer will help you gain the confidence and support you through this challenging process.
IMPORTANT NOTE:
Most people find that once they work out a few times with a certified fitness instructor that they feel much more at ease, and will start to really have fun with their workouts.
Why you don't need a fitness center?
Did you know that fitness centers are driven by EFT's (electronic funds transfers)? I know this because I worked for many and they only care about how much I sold that day! For you, that means, as long as you pay they are happy. Most offer plenty or workout routines, or even a low calorie diet to follow, but where are the results of their members? Most likely if you join a fitness center or a gym, you will be lost and follow the leader to failure. By statistics, only 10% of the US population uses a fitness center, and of that 10% only 40% actually go.
Why Hire A Personal Trainer?
Most personal trainers are nationally certified from organizations like NASM, ACSM, ISSA and numerous others. The Next Gen personal trainers are savvy and have many fitness workout routines that will help you lose belly fat with out a crash diet.
Look for a Fitness Instructor that has a background in nutrition in some kind of meal planning. You will learn how to get a big energy and metabolism boost while working with someone because they will push you beyond what your capable of doing by yourself!
What To Ask?
Find out what you will be doing and see if it relates to your fitness goals, or is it just the same program that everyone uses. Ask what type of meal plan you will be on?
Also, see if they will offer you a one time free workout. If your are told that the program is the same or very basic and the meal plan is pulled out of a file, RUN! If a free workout is not offered, then ask if you did one would they add it into the sessions price upon joining!
Remember, a good training program will have a full consultation before working out. You would also need to have a health history and signed release before your workout, or your trainer may be putting you at risk.
Why A Personal Training Studio?
Working with a personal trainer in a fitness studio will help you stay focused on just you. Unlike the fitness centers, you will not have to worry about kids running around and the big freaky, beefed up guys hogging the equipment, and you will feel more confident being with just your fitness trainer as support.
Furthermore, you will really enjoy the one on one attention and accountability you will receive since your trainer doesn't have to worry about how many numbers he is pulling in for the boss that day. A happy trainer, means a happy client!
For a Free consultation
Posted by Ken Karnack on Thu, Jul 02, 2009 @ 03:19 PM
Eating fat burning foods especially higher levels of protein and protein snacks will raise your metabolism 30% daily. Does Protein really raise your metabolism? You bet. There is talk is everywhere and new diets with high protein are now becoming the new rave! fat burning protein is a metabolism booster and essential for growth of all cells and repairing your muscles after working out. Protein is the biggest molecule in the human body an it loves nutrients. So much, that ingesting more of them means you will have more muscle and bigger muscles.
Most people seem to have protein lacking in their diet to some degree. Men and women bodybuilders ingest lots of protein, some as high as 400 grams a day at the elite levels. The average minimum amount per day for the average person is 1 gram per pound of muscle mass.
Are you eating to lose weight, or just eating?
Remember that food has a fat burning effect that will automatically raise your metabolism, especially proteins. Having more protein's in your body will give you more energy, and raise the metabolism 30%. You should be eating 4-6 meals a day, not 3! The body will learn how to go from a fat storage machine, to a highly developed fat burning machine.
When you eat a normal diet of consisting of a small breakfast, soup for lunch and a bag of chips and maybe chicken for dinner, your storing fat!
Why?
More frequently meals spread out over the day, in 3 hour increments will stabilize your blood sugar levels and help your body release fatty acids that are stored in your body waiting like jacked up horses at the Kentucky Derby waiting behind the gates.
Give it Time!
Most people that I come across over the years, seem to give up way too soon. Everyone would like to see instant results, but this is science, and it is a process. A process takes time. If you want a quick fix get a hair cut!
How much time?
Normally around 6-12 weeks for your body to recognize that you have more calories working for your fat burning process to really start turning up. If you incorporate 25 grams of protein for breakfast every day you should see instant results.
Foods that raise your metabolism.
Here are some of my favorite fat burning foods.
1. eggs
2. chicken
3. salmon
4. oatmeal
5. brown rice
6. sweet potato
7. veggies
8. fruits
9. turkey
10. olive oil
Get started today on your fat burning diet and remember give it time, never quit, and stick to it!
"5 Great Ab Exercises You Need To Know"
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!
Posted by Ken Karnack on Mon, Jun 29, 2009 @ 01:33 PM
Learn how to combine cardio and weight training workouts for maximum fat loss. I have had many people ask if it is ok to perform cardio on their weight training days. In the past, we never did it because we thought it would ruin hard earned muscle. Today, most top professional bodybuilders and fitness models reduce body fat to levels that are mind boggling, some under 3%. We call it, "the dry look".
Keep in mind, that you need to keep your cardio workout intensity at a reasonable pace to burn off excess fat. On the flip side you can do high intensity interval training and maintain muscle as well.
Confused?
I don't blame you. Lets take a look at two different approaches to cardio and weight training to unvail the secret fat loss.
High Intensity Interval Training (HIIT)
After a normal weight training workout, you would start your cardio workout, right? With HIIT cardio workouts, you need to be carfull you do not overtrain your muscles. Many people including myself have been a victim to the overtraining syndrome and slow progress
High Intensity Interval Training is no joke and very, very hard work. It stresses muscles much like heavy weight training, so be carful when you do your cardio workouts.
How To Start HIIT Training
The first you need to understand that HIIT is not for whimps, and you will burn fat, a lot of fat if done properly! I would start my first HIIT session on non weight training days. So maybe do weights on Monday, Wednesday, and Friday and HIIT cardio workouts on Tuesday, Thursday and Saturday. Looks like a lot of work, because it is.
How To Perform HIIT Training
I would first start with a 5 minute warmup and then jump right in. The days of getting your heart rate up to the fat burning zones are gone! After your 5 minute warmup, ramp up the intesity to level 8 or 9. Try this level and see if your muscles start to burn, if so how bad? The level of pain should be a 7 out of 10, if 10 being the hardest. If your dying, just reduce the level slightly and continue. The goal of HIIT is to push beyond your current limits to what I call, "Creating Change".
You should continue going up and down the levels until your legs are burning and then keep going until 20 minutes are up then stop! So, a good format to follow after you established that you can go from level 5-10 or 4-8, go 2 minutes at level 4 and 2 minutes at level 8 for 20m minutes, then your done.
Now The Best Secret to Fat Loss
The next time you perform this kind of cardio workout, try to increase your levels during the exercise. So if your at, 4-8 level go from 5-9, and so on for consceutive workouts. when you get to a harder level start increasing the speed of your levels, and so on....
Cardio on Weight Training Days
Just cruise and lose, weight that is... I mean it really, just go at a pace that gets your heart rate up and a good sweat and stay on there for at least 30-45 minutes. Most top bodybuilders will do cardio on weight training days and non training days with a low to medium intensity. Either way, you should start droping weight from both methods of cardio training. You may want to do the cruise and lose method for 2-4 weeks and then go to the HIIT for 1 week to keep your metabolism ramped up.
Now For The Secret To Fat Loss
You need to give your cardio and weight training program a chance. Wheather your a beginner, intermediate or advanced weight lifter, you need a good 4-6 weeks of steady training to get your fatty acids in your system to start releasing fat storage. Most people start then quit in a week or two right when they just start making progress. So the secret lies in the commitment to your goals.
For more informatin contact our office and get the skinny on "5 Great AB Exercises You Must Know".
