Brunos Fitness

Posts Tagged ‘Cardio Training’

Below are 10 reasons why you should hire me as your trainer.

1. I am always honest and reliable

I have over 5 years experience as being a personal trainer. I have a lot of passion for my job, I have been training in and out of gyms since I was 14 years old. I have studied and have over a decade of knowledge along the way. I am not that sort of trainer who has been training for 2 years or has gotten his/her Personal training certification, and then pretends I he or she knows everything. That is not my style or my character. Along the way I have done both, studied the physiology of the human body and have trained at the highest physical possible level.

2. I always plan and organize realistic goals and expectations for my clients

Again I am not one of those trainers who will put you on a ridiculous diet and put you on supplements. Which will only give you quick-short term result, which will only be wasting your time and your money. I never take short cuts with my training and dieting, so why should my clients?

3. My clients come first

I always find time to get back to all my clients questions and demands. Some trainers leave there clients with a program and diet plan. But don’t bother explaining to there clients what is going on with the program. Its like a doctor giving you a program for your sore lower back, and not telling you why its going to work for you. So why should you hang onto his or her words?

4. I give out proper programs

I give out workouts and nutrition programs to all my clients, which are easy to follow.
While other trainers can’t be bothered and simply copy and paste there workouts and diets off other websites, or even had out there own workout or diet programs. God made us all made different, so why would a work out or diet program from someone else work for you? Simple answer is: it wont! We are all born different from one another, and our bodies are all unique. So in the end, we all need a workout program and diet program that is specific to our body, shape and size needs.

5. I have never used steroids

Why have a trainer who has taken the easy road? I don’t understand how people can pay someone money, who has taken the easy way. Its like going to church and the priest telling you cheating on your wife is a sin, yet he goes out on the weekend and has sex with married women at the local pub.

6. My physique never changes

You can have a look at my photo gallery and progress results at
http://bodyspace.bodybuilding.com/Scarfdaddy

Why have a physique that changes? My body stays the same all year round, wouldn’t you like your body looking great all year round? Why go threw those ridiculous cutting and bulking diets? Its very taxing and unhealthy on your body, also majority of body builders are on steroids. Also a study was done saying symmetrical bodies attract the opposite sex. Makes sense, seeing as there was another study done saying symmetrical facial features attract the opposite sex. So why wouldn’t you want to look and stay symmetrical to your body type all the time?

7. I evaluate my personal training sessions

When I was getting my business started, I used to watch other trainers. I would look on and question, would I pay money to be trained like that? So in doing that, I have a lot of pride that comes along with my training sessions. So I make my sessions that good, that I even I would pay for them.

8. I have friends who are professional athletes, doctors, nutritionists and kinesiologists-Sports doctors, surgeons and lawyers

My life is always heavily influenced in the right way, sometimes its good getting other opinions. While other trainers will get opinions and ideas they have either heard at the gym or off the internet. They follow myths and stories of secret supplements, myth diets, and all sorts of bizarre ideas based on myths. Just have a look at my body building myths on this web page. So my views and opinions are always approved by all the right sort of people that they should be approved by. I Consult with doctors, physiotherapists, dietitians and other allied health professionals to create health and fitness programs for my clients.

9. You get educated

I don’t simply tell you do this and eat this. Without first knowing, how, why, what, where and when.
Most trainers will get you to do this and take these supplement shakes in your diet. I will tell you why and what is going on with the program. I will never put you on supplement shakes or even supplements for that matter. Would you like drinking meal replacing supplements your whole life?
Supplement means to: to make up for a deficiency.
So its obvious the trainer, is to lazy or does not want to go threw the effort of making you a proper program or diet. When you have a proper diet, you don’t need any sort of supplement. I give you results you keep for the rest of your life. You will never be given diets and workouts that you cannot maintain for the rest of your life. For me its never about the money, the fitness industry is embarrassing.
Lucky enough if you choose me to be your trainer, you wont have to deal with cons and scams ever again.

10. I TRAIN AND HAVE TRAINED WITH FRIENDS COMPETING AND TRAINING AT OLYMPIC AND PROFESSIONAL LEVELS

WHY SETTLE FOR A SECOND RATE TRAINER? FUNCTIONAL-PRODUCTIVE MUSCLE IS THE WAY TO GO. HOW CAN YOU TAKE GUIDANCE OR PAY SOMEONE WHO HAS NOT COMPETED AT OR IS EVEN TRAINING AT THE HIGHEST POSSIBLE LEVEL. WHY PAY AND SETTLE FOR A SECOND RATE TRAINER???????????

11. I Help you to Become a Personal Trainer
How do I do this for you? Read all of they above.

The days of trying to bulk up as much as possible and look like a bodybuilder are out. Now the body image most men are looking for and most women find attractive is that of a professional sprinters and swimmers. They are lean and toned with just the right amount of muscle and body fat to turn heads wherever they go. This is not a simple look to achieve, though. You must follow the right training protocols and make sure your diet is in check.

Top 3 things to avoid at all costs.

1. Taking long rest periods during sets

The general guideline for building a great deal of mass states that you should allow ample rest time between sets to let your muscles recover. This enables you to lift maximally on your next set. While this principle still holds true for putting getting big, reducing this rest time will increase your metabolism, helping you get leaner.

Since your goal is not to achieve your maximum size, the shortened rest breaks will not hinder you in getting good muscle definition. You still need to rest enough so that you can challenge yourself, but there is no need for two-minute rest periods anymore.

2. Neglecting all forms of cardio

If you want to get that lean look, you have to do some cardio training. Former methods enforced the principle of boycotting all cardio as it burned precious calories that could potentially go toward muscle growth. This is fine if you don’t wish to control your body-fat levels, but in order to see your hard-earned muscles, cardio is essential.

3. Eating everything in sight

This was fairly typical during the “beefcake” days when every guy wanted to pack on as much mass as possible. He would eat anything he could get his hands on in the hopes that it would help add muscle to his frame. Doing this will add mass, but a greater portion of it will be body fat, bringing you further away from the toned physique you’re looking for.

Top 4 things you should do.

1. Cardio sprint training

When it comes to cardio, the preferred method is interval training. This allows you to push your body for a short period of time, and then take a period to rest and recover before going once again. It is preferable because it will also help develop your fast twitch muscle fibers and will kick your metabolism into high gear.

Any form of exercise that is very intense will help with your fat-burning process as the body will expend a great deal of calories repairing the damaged muscle tissue once you are finished your workout. Try to incorporate at least two sessions of interval training into your week — one focusing on longer intervals of one minute with two minutes of rest, and the other focusing on shorter intervals of 20 to 30 seconds with one to one and a half minutes of rest. Note: The shorter the interval, the more intense it should be.

2.Plyometric training

Plyometric training uses exercises that require you to move very quickly using only your body weight. They are great for developing explosive power and strength. Since you are not acting against a heavy weight load, you will not get the same hypertrophy effects that result in the bulky muscle look. Typical plyometric exercises are:

Box jumps: Jump onto as high of a box as you can, and then back down again. For added difficulty, try doing this off one leg.

Squat jumps: Begin by moving from a standing position down into a full squat, then rapidly push off the ground using your thigh muscles to propel yourself as high as possible. Land once again in a full squat position and repeat 10 to 15 times.

Clap push-ups: Perform the normal push-up action, but use your muscles to propel your body off the ground in the up phase. While in the air, clap your hands together and then land back into the push-up position to complete the downward portion of the exercise.

3. Circuit speed training

Circuit training is another good option for those looking to get lean and toned. It works in a similar way to supersets, but instead of working opposing muscle groups, you complete an entire circuit of exercises for your whole body. Perform one set of each exercise before moving onto the next one with little or no rest in-between. Once you finish one whole circuit, take a few minutes to rest, and then complete it again one to three more times.

Additionally, you may want to focus on increasing the velocity in which you perform the concentric (working portion) of your exercise, as this will help develop your fast twitch muscle fibers more.

4. Supersets

Supersets are an exercise technique in which you perform one set of an exercise for one muscle group, and then another set for an antagonistic group. For example, complete one set of bicep curls followed by one set of overhead tricep presses. Since these muscles oppose one another, while one is working, the other can rest. This both cuts down on your total workout time and increases the overall amount of calories burned during your training session.

Getting lean and toned is dependent on burning more calories than you take in to remove excess body fat, so anything that helps you accomplish this is a step in the right direction. Try to incorporate these types of exercises into your workout as much as possible. Good examples are chest presses supersetted with bent-over rows and leg extensions supersetted with hamstring curls.

*Also note
If you are looking to develop a defined yet muscular body, put some of these principles into effect. You do not have to be huge to be strong, and most people these days prefer a more toned appearance over a bulky look. Don’t forget to stretch, make sure your diet is free from all junk and processed foods, and make sure you are eating five to six times a day to keep your metabolism up. Once you have mastered both the workout and the diet, your physique will get noticed.

Question:
What is your take on cheat meals ?

Answer:
After the cardio session day, I will allow you to have something sweet to go with your meal.
Sort of like a cheat day but not, I don’t believe in them either. You should be eating good
everyday, all year round. But one treat a week wont hurt, especially after a good cardio session your body willlove those sugars. Its also the only time where its sort of exceptable, because your body will
break it down straight away and wont store all of it as fat. But if you had a cheat day and did no exercise, its
all going to get stored as fat straight away. Also I don’t believe in teasing your body one day a week is good.
Its like if you had a brand new Holden HSV, and one day you decided you want to fill it up with diesel instead of premium. Need to run your body on good foods always, your body works more efficient that way.

Question:
Are you looking at me to put on weight or cut with this diet ?

Answer:
Thats an easy answer: Both

Question:
Should I feel hungry or satisfied on this meal plan ?

Answer:
Satisfied, there alot of low gi foods in this diet,
Your body will digest these foods slowly leaving you feeling full for longer and allowing you to eat less calories without feeling hungry.

Question:
Do you eat like this all year or do you have breaks from the diet. From your pics your physique looks great all year round.

Answer:
All year round, and I encourage it in all my clients.

From my website:
My physique never changes Why have a physique that changes? My body stays the same all year round, wouldn’t you like your body looking great all year round? Why go threw those ridiculous cutting and bulking diets? Its very taxing and unhealthy on your body, also majority of body builders are on steroids. Also a study was done saying symmetrical bodies attract the opposite sex. Makes sense, seeing as there was another study done saying symmetrical facial features attract the opposite sex. So why wouldn’t you want to look and stay symmetrical to your own body type?

Question:
What macronutrient breakdown do you recommend for me – am I right in saying about 150 gr protein and rest make up in carbs and good fats ?

Answer:
Exactly, the next 6 weeks we will see how your body reacts to it. I can give you my diet and workouts, but that wont work on you. This is all specifc to what you want, abs and more muscle tone.
You have your own cron o meter, so that is really good. But I was surprised you didnt see or question the fact that you lacking in vitamins and minerals? With my diet your at 100%, your last diet was at 50%
Anyways we live and learn, I have been down that paths too. I have tried this and tried that, I have an open mind to it all. But alot of things you can tell are just not right. But know I have the knowledge in explaining why.

Dont worry about the questions, its all good.

The more you ask the better, you need your body and mind working together.
If I tell you to jump a bridge you wont do it, but if I tell you why, you will do it.
haha, not such a good analogy, but you know what I mean.

Have a good day at work,

Anymore questions feel free to ask,

Your Mate, and Online Trainer,

Bruno

www.brunosfitness.com

They are very rapid growing trend. The 3 main reason why they are is as follows.

1. Its is very affordable.

2. You can go with all your friends and try holding each other accountable.

3. There is usually one or two people leading the boot camp, so you can relax a little bit.
But the most important thing you are not being assisted with in boot camps, is efficient resistance training and nutrition. Which are the two main components in weight loss and muscle definition.

Boot camps stress on cardio, yes cardio is a great thing, but in order to maintain your goals of weight loss and definition you have to eat right and train right. Lifting a 5-8lb dumbbell in your bootcamp is not sufficient enough, and the amount of repetitions you are doing are too high in order to stress the muscle enough so it can grow, which is the point in resistance training. More muscle will increase your metabolism, which will then allow your body to burn fat. After 20min-30min all your carbohydrate stores are done. After that, your body relies on easily accessible protein to use as fuel!! This is BAD! This is called catabolism, and your body ends up using your protein stores for energy, this makes it harder for your body to add muscle tone, as you have no proteins no longer in your body to do so.

You are probably wondering. Will you lose weight doing boot camps?
Yes, but it isn’t just fat, you are burning fat and protein stores, which could have potential lead to muscle.
So why would you want to do that, when muscle is what speeds up your metabolism?
Also in boot camps you will very quickly reach a plateau. Which means your body will not change much. I am just here to inform you about what bootcamps are truely doing, it is a money market for most trainers.

The main thing also is that they charge everyone $20 each time. If there are 30 of you that is a quick and easy $600 in ONE hour of work! Do you think they really care about your results?

Whether you already row or are considering rowing to keep in shape, lose weight, cross-train for another sport, compete on the water or rehabilitate from injury or surgery, rowing is the complete exercise for you.

Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

* Low-impact (easy on the knees and ankles)
* High calorie burner (because it uses so many muscle groups)
* Great for joint health (joints move through a wide range of motion)
* Upper body (completes the stroke)
* Lower body (the legs initiate the drive)
* Works the back and abs too!
* Superb aerobic fitness (great for cardiovascular fitness)
* Relieves Stress (for overall health and well-being)

This is different from the rowing you may have done as a kid in a rowboat. The difference lies in the sliding seat. Your legs compress and extend with every stroke—in addition to the more obvious work being done by the back and arms.

Legs: You begin each stroke with your legs compressed and your shins vertical. You initiate the drive with the powerful muscles of your legs, and finish with your legs fully extended. Rowing promotes both strength and flexibility through this wide range of leg motion.

Arms: At the catch, your arms are outstretched; at the finish of the stroke, they have pulled the handle into your abdomen. As with the legs, this range of motion promotes both strength and flexibility.

Core: chest, back, abs: At the start of the stroke, the power of the legs is connected to the handle by means of the arms and the core muscles of the body. Then the back is more fully involved as it swings open through the middle of the stroke. Finally, the body is stabilized at the finish by the abdominal muscles.

If your goal is to become a fighter or to be able to defend yourself completely, Brazilian Jiu-jitsu has significant advantages over most other martial arts. It remains the only single style that addresses all areas of fighting completely without the need for cross-training. Brazilian Jiu-jitsu was designed as a fighting style to defeat other martial arts, where styles like Boxing, Karate, Kung Fu and Tae Kwon Do all specialize in striking someone, none of them present solutions for someone who is pinned on the ground; conversely, Jiu-jitsu offers solutions for defending against striking attacks while standing and on the ground in addition to all methods of grappling attacks. With the popularity of contests like the Ultimate Fighting Championship, you will see people naming their styles as Wrestling or Kickboxing, but they all (and must) supplement their training with Brazilian Jiu-jitsu. To this day, there are still fighters entering the cage with Brazilian Jiu-jitsu as their only method of training to ensure their victories.

The Military has recognized the effectiveness of Brazilian Jiu-jitsu as a martial art not only for sportive contests, but in the real world as well. America’s Army cannot afford to buy into theories or Hollywood myths about martial arts; for a soldier, knowledge of martial arts is life and death, not a hobby or a film script. Through a scientific method, trial and error and process of elimination, The United States Army chose Brazilian Jiu-jitsu to be the core of their Combatives Program. In 2002, SFC Matthew Larson re-wrote the Army Combatives Manual (FM 3-25.150) and made Brazilian Jiu-jitsu the backbone for the entire work. Today, it is hard to find any elite Military or Law Enforcement agency that does not incorporate Brazilian Jiu-jitsu as a serious part of their doctrine.

12 reasons why Brazilian Jiu-jitsu is great for your mind and body:

1. Losing weight and gaining a ripped functional body

2. Helps release stress through riveting physical activity

3. Teaches you to protect yourself and your loved ones

4. Surprise yourself with what you’re capable of achieving

5. Avoid confusion and unnecessary situations

6. Make lifelong friends

7. Gain greater vigor and energy throughout the day

8. Quit cigarettes and other bad habits

9. Become full of self-confidence and self-love

10. Learn ways to change what you don’t like about your life!

11. Jiu Jitsu teaches you to move and to use your body improving your coordination

12. Gives you another goal to achieve in life, should you choose to master the art or achieve success in competition

Thanks to all my clients, I have been away on holidays for just over 1 month. I would just like to take this time to wish all my clients, all the very best for now, and in the future. For anyone else out there interested in my services, my testimonials speak for themselves.

Love you all,

Your trainer and Friend,

Bruno

P.S.
Future blogs are on there way, I am back in buisness.

Also
You can have a look at my photo gallery and progress results at
http://bodyspace.bodybuilding.com/Scarfdaddy/

Training the energy systems

(Aerobic system)
The aerobic energy system is the one you use when you engage in moderately intense exercise for over two minutes. It is responsible for what is commonly known as “stamina,” or how long you are able to sustain an activity.

For soccer, this is especially critical, as you frequently run back and forth across the field without any rest periods. To train this energy system efficiently, include two or three longer steady-state cardio sessions in your workout.

You will get the best results from running — either outdoors or on the treadmill. Maintain a moderate pace for 30 to 45 minutes.

(Anaerobic system)
The anaerobic system allows you to perform all the stop-and-go movements involved in soccer. Over the course of a game, you often need to run at an “all out” speed, then quickly recover so you can do it again.

To accomplish this, add one or two interval training sessions to your workout. Run as fast as you can for 30 to 60 seconds, followed by a period of light activity for one to two minutes. Repeat this process six to eight times.

By training this way, you will also increase your body’s ability to handle lactic acid, therefore reducing your chances of fatigue.

(Training for agility)

Agility training can be accomplished through a series of exercises that involve attaching a rope to a weight sled. Perform 8 to 12 reps of each exercise, for a total of two working sets.

(Bilateral drills)

For these exercises, tie a rope to each leg.

Bear Crawl: Get down on your hands and knees and pull the sled along the ground.

Forward Walk: A simple forward walk, focusing on snapping each leg through the movement.

High Knee: Similar to the forward walk, but raise your knee as you walk forward.

Lateral Slide: Walk laterally using a slow and controlled step.

(Unilateral drills)
For these exercises, tie a rope only to one leg at a time.

Forward Walk: Same as the bilateral exercise, but with only one leg.

Lateral Push Slide: Attach the sled to the lead leg, which you will then push over the other in a lateral direction.

X-Over: The same motion as the lateral push slide, but with the rope attached to the trail leg, which you cross over the lead leg.

Lateral Pull Slide: Attach the rope to the trail leg and take a large side step with the lead leg. Then, bring the trail leg to the lead leg without crossing over (use a wide step).

Backward Walk: Focusing on one leg at a time, perform a backward walk, staying low to the ground.

(Training for strength)

The final aspect you need to be concerned with is that of leg and core strength. Do traditional strength-training exercises to develop a strong and powerful lower body.

Complete four sets of six reps for each of the following exercises. Focus on pushing as much weight as you can and move the weight through the range of motion as fast as possible. This will help to develop not only leg strength, but also power.

Barbell Squat: Stand and rest a barbell on the back of your shoulders. Slowly squat down, keeping your knees in line with your toes.

Stiff-Legged Deadlift: Place a barbell on the floor. Stand with your feet shoulder-width apart and grasp either end of the barbell, keeping legs straight (but not locked or hyper-extended). Slowly rise to a standing position and lower once again.

Lunges: Hold a dumbbell in each hand and take a long step forward. Slowly lunge down, and then rise back up as fast as you can.

Hanging Knee Raise: Grasp an overhead bar and lift yourself off the ground. Then, raise your legs up to at least 90 using your abdominal muscles.