Best Way To Do A 4 Day Workout Split

The great thing about 4-day workout splits is that they aren’t extreme. You’re working out a moderate amount with a moderate training frequency, Four-day workouts have become an increasingly popular way to train and for most intermediate lifters, that tends to be ideal for building muscle. We can train every muscle 2 to 4 days per week, you have plenty of time to do all of the best exercises, the workload is spread out over enough days that it’s fairly easy to push yourself hard every workout, and you can target the entire body, and recover. That’s why doing it right is important, and 4-day workout routines can be absolutely perfect for building muscle and strength.

How to see results on a 4-Day Workout Split?

Setting up the correct frequency, volume, intensity, and RPE ranges of your workouts per week it’s very important with the type of goals that you want such as losing weight, building strength, muscle, or a specific muscle group.

How to Train for Muscle Mass

Choose good exercises: you want to choose the lifts that we can perform with perfect technique & mind-muscle connection for stimulating muscle growth, usually building your routines out of the big compound lifts like squats, bench press, deadlift, military press, and chin-ups. After that, you can add in smaller lifts to work the muscles that aren’t properly stimulated, such as triceps curls and side delts. The good news is, that 4 days is a lot to work with. We have room for tons of great lifts.

Do enough sets per week: Most research shows that doing somewhere between 4-10 sets would be to maintain muscle and 15–30 sets per muscle per week is ideal for building muscle.

Do enough reps per set: Most research shows that doing 4–30 reps per set will build muscle, but that we gain more muscle by keeping most of our training in the 8–20 rep range.

Rest long enough between sets: The body has a limited supply of ATP, and it must be replenished for work to continue. With that being said, the amount of rest taken in between sets is directly related to how much energy will be available to the muscles for the following set. To recover properly between sets, we usually need to rest somewhere between 2–5 minutes between sets to recover properly and stimulate more muscle growth.

Train often enough: to maximize the rate of muscle growth, you want to train your muscles 2–4 times per week, and 4-day workout splits are perfect for this.

Train hard enough: to make sure that you’re challenging your muscles, you need to bring sets within 0–3 reps of failure on most sets.

You don’t need to hit PRs every workout, but you should always try to either add weight to the bar, reps, or extra sets. That’s how we achieve progressive overload, becoming bigger and stronger over time. There’re specific programs such as the IG4x where we create a progressive overload for you each weak. Setting the correct progressive sets with %2 weight overload is the key to maximum muscle growth. Try it free for 14 days IG4x, exercise videos, explanations, record your progress, and more. The interesting thing about the program is that we combine muscle hypertrophy, muscle focus, and strength.

How do you do the 4-day split workout?

The routine consists of 4 days of training with a day of rest in between. You can train each muscle group once per week or split up the recommended sets and reps across 4 days, working each muscle group  2 times per week. The combinations are endless, so you can set up which muscle groups to work on and also change it where you can muscle focus if you’re trying to develop a specific muscle group.

4-day Split Workout Routines

Monday: Chest/Biceps
Tuesday: Back/Triceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders/Back/Abs
Saturday: Off
Sunday: Off

Monday: Chest/Biceps
Tuesday: Back/Shoulders
Wednesday: Off
Thursday: Legs/Abs
Friday: Shoulders/Arms
Saturday: Off
Sunday: Off

Monday: Back/Triceps
Tuesday: Chest/Biceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders/Abs
Saturday: Off
Sunday: Off

Monday: Chest/Back
Tuesday: Legs/Shoulders
Wednesday: Off
Thursday: Back/Chest
Friday: Biceps/Triceps
Saturday: Off
Sunday: Off

Monday: Chest/ Biceps
Tuesday: Back/Abs
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Legs/Abs
Saturday: Off
Sunday: Off

Monday: Back /Hamstring
Tuesday: Chest /Biceps
Wednesday: Off
Thursday: Legs/Triceps
Friday: Shoulders/Back
Saturday: Off
Sunday: Off

Monday: Chest/Back
Tuesday: Off
Wednesday: Quads/ Hams
Thursday: Shoulders/Biceps/Triceps
Friday: Off
Saturday: Back/Calves /Abs
Sunday: Off

Monday: Quads/Hamstrings
Tuesday: Chest/Triceps
Wednesday: Off
Thursday: Off
Friday: Back/Traps/Calves
Saturday: Shoulders/Biceps
Sunday: Off

Monday: Chest/Biceps/Abs
Tuesday: Quads/Hams
Wednesday: Off
Thursday: Shoulders/Triceps/abs
Friday: Off
Saturday: Back/Calves/abs
Sunday: Off

Monday: Quads/Hams/abs
Tuesday: Chest/Bicep/Calves
Wednesday: Off
Thursday: Back/ Traps/Abs
Friday: Shoulders/Tricep/Calves
Saturday: Off
Sunday: Off

Monday: Chest
Tuesday: Off
Wednesday: Back
Thursday: Arm/Shoulders
Friday: Off
Saturday: Legs
Sunday: Off

Monday: Chest/Biceps/Abs
Tuesday: Back/Trap
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Quads/Hamstrings/Calves
Saturday: Off
Sunday: Off

Monday: Chest/Back
Tuesday: Legs
Wednesday: Off
Thursday: Shoulders/Traps
Friday: Biceps /Triceps
Saturday: Off
Sunday: Off

Monday: Chest/Biceps /Abs
Tuesday: Legs
Wednesday: Off
Thursday: Back/Traps
Friday: Off
Saturday: Shoulders/Triceps/calves
Sunday: Off

Monday: Quads/Hamstrings/Calves
Tuesday: Shoulders/Triceps/Abs
Wednesday: Off
Thursday: Back/Traps/Calves
Friday: Chest/Biceps/Abs
Saturday: Off
Sunday: Off

Muscle Focus

Monday: Chest/Back
Tuesday: Legs
Wednesday: Off
Thursday: Chest/Back
Friday: Off
Saturday: Chest/Shoulder/Arms
Sunday: Off

Monday: Quads/Hams/Calves
Tuesday: Chest/Back /Biceps
Wednesday: Off
Thursday: Quads/Hams/calves
Friday: Off
Saturday: Shoulders/Triceps/Quads
Sunday: Off

Fitness Solution

Fitness Solution

One-On-One Online Coaching

Our Virtual App is the perfect way to get in shape. It’s your one-stop fitness solution, all you need is a phone and the IGnaciosports App. Train at any time anywhere with our video library of various workouts for every skill level. you can access an array of high-quality workouts, nutrition tips, and other beneficial content to help you reach your goals faster. No more wasted time scrolling through social media or watching hours upon hours of videos on Youtube. It’s designed to make fitness workouts more interactive and enjoyable. By combining excellent graphics with an intuitive interface, this is the perfect app for anyone who wants to stay in shape.

Busy Business professionals

The App and workouts are designed to help you stay on track with your workouts, no matter how hectic your day might be. Workouts are designed to target specific areas where most busy pros deal with such as posture, lower back, core, hips & glutes, mobility, and flexibility. Use the app as an interactive personal trainer to guide you through all the exercises you need to strengthen your body.

Fitness Enthiustast

 The perfect solution for the fitness enthusiast. It provides you with that extra motivation, that extra push to keep you going on your fitness journey with different levels of intensity, with the full package of fitness tools to help you be successful in achieving your fitness goals

One-On-One Online Coaching

Online Fitness Solution

Work hard and get results. Ignacio Sports combines Online training workouts with support from a state-of-the-art app that acts as your 24/7 trainer and nutritionist. The virtual App is your one-stop fitness solution, all you need is a phone and the IGnaciosports App. Train at any time anywhere with our video library of various workouts for every skill level.

Workout Programs

Custom Nutrition Plan Online

Nutrition Guidance

Constant Contact with online trainer

Track Your Progress

Best rated fitness app

Real Results

Workouts For All Fitness Levels

The truth is that everyone’s fitness level is different and we don’t always know what workout is good for the level of fitness we’re at. We begin by building a strong foundation and progress from there, foundation programs are designed to build a stronger body, and with the coaching tab on the app, your goals will be clear and your workouts focused. You’ll know what exercises to do, how long to rest between sets, and how many reps you should do for each exercise. And if you have been working out for your entire life Ignaciosports app will Ignite your body with different workout phases and techniques that will keep you progressing forever!

Track Your Progress

Recording your progress on the app will make it easier to push yourself, and because it’s all in the palm of your hand, it’s easy to stay on top of things. It’s rewarding to see the numbers go up or down depending on your goal. The truth is that Tracking your fitness progress is the key to achieving your goals. It doesn’t matter if you’re trying to lose weight, build muscle, or just get fit; keeping track of what you’re doing will help you reach your goals. Tracking your fitness progress will keep you on the right path and allow you to see improvements over time. With the IGnaciosports APP you can track all of your workout progress, photos, measurements, foods, integration with MyfitnessPal and Fitbit , a schedule, PDF, and coaching/workout videos. It really is your one-stop fitness solution.

Workout Phases

Workouts are not just about the exercises you will be doing, but more importantly, they’re about how you will be doing them. Having a workout plan that is broken up into phases will help you understand how to combine your food intake with your training, for losing weight or building muscle. You’ll get more motivated and see progress throughout the whole year, rather than working out for some time and then giving up.

Combine The Workout App With The Courses

Discover how to combine the best of both worlds. The virtual app allows you follow workouts programs, strengthen your body, track your results,photos, measurements, body weight, workouts, and foods. You can train at any time and take your workout anywhere with its user-friendly interface, while the courses provides all the information you need to lose weight and get fit. These two solutions work together so that you can finally see results.

first time losing weight

 Losing weight for the first time is hard, you don’t know what to expect and there are a lot of things to take in.
How do you know what to eat? How do you know how much exercise to do? What if I can’t lose weight?
The Journey is the program that will answer all those questions and more. You will learn how to lose weight, maintain it and progress.

Sign Up for Free Personal Trainer App

eat the things you enjoy

Take Your Health Assessment

communicate with your body

247 coach communication

strategy to win

Free Custom Fitness Plan

how to workout for weight loss

Conclusion

IGnaciosports APP is your one-stop fitness solution!

Personal Trainer In Boca Raton

Personal Trainer In Boca Raton

One On One Personal Training

As a personal trainer in Boca Raton for over 15yrs and have a lot of experience with people of all ages and different levels of fitness. My goal is to help you progress and not just push you without direction just so you can have a great workout. The idea is, to not skip fitness levels and to have a plan on how to build a strong fitness foundation, and progress from there. As a coach, I’m no there to count your reps but rather to look at your movements, exercise form, muscle engagements, and intensity. Also what muscles are not engaging enough for a particular exercise that needs more development, I can tell if something is not on point for our sessions, like the food, hydration, sleep or you’re not recovering well. I will show you how and what you need to adjust. You need to understand that there isn’t a fixed SYSTEM for a goal, like workout 6 times a week to lose weight, or you must do 15 reps to build muscle. You are different and it requires a personalized system, for example losing weight for the first time or building muscle, it requires a strategy based on your lifestyle, body type, strengths, weaknesses, ability, time, commitment, sustainability, and a good coach to guide you. Ultimately we want to build a system where we both understand what we need to do in order to reach your goal.

Personal Trainer in Boca Raton

 

 

Elite Fitness

To me, Elite Fitness is about having the ability to adapt to many modes of training and exercise levels such as cardio exercise, functional training, corrective exercises, aerobic exercises, isometric training, or more intense workouts for strength training, hypertrophy development, and periodization for elite results. full-body workout, or split training to create an exercise routine that you can stick to.

There are different kinds of fitness:

 

  • The kind where you feel like you’re being pushed to your limit.
  • The kind where you feel like you could do a few more reps.
  • The kind where you feel like you’re not working hard enough, And then there’s Elite fitness.

 

Elite fitness is a personal thing. You might be a professional athlete, or you might be a person who is just starting to exercise because you want to be healthier. What I want to address is how to get to that level of fitness where the training session is made just for you.

Elite fitness is when you want to show up for your training session, not because it’s a ‘should’.

Personal Trainer Boca Raton

 

 

Efficient Training Method

How to maximize time while doing less, instead of spending 2 hours at the gym, I can give similar results in 30 minutes. It’s not a matter of how many or how much but rather how well your connection with your body is and the type of exercises that you do based on the progression/ goal you’re looking for. Not everything works the same for everyone, the type of exercises, reps, weight, and approach to your fitness goal, and because I have over 15years of working with different people, I can adapt very well to any situation.

If you are a BUSY business professional looking to be healthier and fit you are in the right place, my goal is to help the BUSY pros not waste any time and get results.

If you want to increase your workout time, 1hr training is available, like I said before I’m here to maximize your time and money with results.

Fitness Training For Weight Loss

Most people will say that high-intensity interval training it’s the right way to lose weight, but here is where the knowledge in training comes in and it can vary for each individual, for example, a 30+yr will not recover as quickly as a 20yr old. There’re many ways to train and have an intense workout that will lead to fat loss with no injuries.

Personal Trainers Boca Raton

 

 

Gyms in Boca Raton

I have trained in a few different gyms around the area, and what I like about Busy Body Premium East is the energy of the place, the managers, and the management, in over 5yrs I never had a problem. How clean the place is, the trainers and members of the gym. It has showers, a resting area with tv, a fridge in case you need to keep your food in top shape. The variety of equipment is good with everything we need to get results.

Something that many won’t mention is the music that most gyms play (they suck). I don’t know about you but I think music is very important for the workout hype and this gym does it, be aware that I am also listening while we train 🙂 .

Gym membership

There is a downside to not owning my own gym and that is “extra fees”. In order to train you will have to become a member of the gym ($45mo)

Elite Personal Trainer

 

 

Nutrition Guidance

Foods are very important, especially when combined properly with the training sessions and specific goals. As I mention before there is no such thing as a particular food or system, it’s all based on your lifestyle, food preference, and most important… sustainability.

I will guide you and tell you what, how, when, and why you need to eat based on your goal and progression. This is a hard subject to talk about without knowing your goals and personal history. I Make things easy to follow so you don’t have to overthink anything and give you all the options needed to never get stuck with your busy lifestyle.

Mobile App - Nutrition Guidance

 

 

Additional services

The app to keep track of your results. Yes, I have an app that can track the foods you eat, progress tracking for each exercise, body weight, body fat, measurements, photos. This is a great tool that I offer to keep track of your results and what we need to adjust.

The biggest advantage is that we get to see what weight and reps were done for an exercise so it makes it easier to progress.

I don’t get to guess how you’re doing with the foods or relying on memory… Less stress for both.

There’re more features, a schedule with notification set up, a coaching section, and more.

An important benefit of using the app is in case you need to travel you can use the workouts from the app ($20mo).

Mobile App - Results Tracking

 

Benefits of Bodybuilding Training

Benefits of Bodybuilding Training

Living in Florida has many perks and warm weather is one of them. Plus, the summer is here and you want to look your best when you hit the beach. In order to look your best, you have to eat healthier diet and pair it with exercise. When we’re talking about physical activity, bodybuilding is an excellent way to sculpt your body and look like a Greek god or goddess. Besides incredible physique, bodybuilding also delivers a bunch of benefits that most people never knew about. Throughout this article you’re going to find out all amazing reasons why bodybuilding training is the key to looking and feeling great.

Heart health

 

Sedentary lifestyle raises levels of LDL or bad cholesterol. On the other hand, one of major benefits of bodybuilding training includes increasing HDL or good cholesterol while decreasing levels of LDL counterpart. In turn, the risk of heart diseases and stroke reduces significantly. This is particularly beneficial if we take into account that heart disease is the No. 1 cause in the United States killing more than 375,000 people a year according to Heart.org.

Stronger bones

 

Bodybuilding has positive impact on your muscles, bones, and joints. When your muscles are subjected to increased load resistance, they pull on your bones thus creating stronger, and bigger bone tissue. According to University of Arizona, the best way to increase bone density and size is to do exercises that involve weight-bearing, particularly bodybuilding. Plus, bodybuilding training can help you reduce risk of osteoarthritis and other types of arthritis. Isn’t that amazing?

Flexibility

 

Okay, you probably won’t be flexible enough to join the ballet troupe, but you’re going to move around more easily than before. Your tissues and joints need activity to stay flexible and bodybuilding is a great way to do that.

Mental health

 

Benefits of bodybuilding go beyond well-defined body and bodily health. This type of training can do wonders for your mental health as well. Here’s how:

  • Decreases stress and anxiety
  • Helps manage depression
  • Improves confidence and self-esteem
  • Improves sleep
  • Reduces fatigue and psychological tension.

Plus, bodybuilding training helps your mind and brain by protecting your memory and thinking as well as other cognitive abilities. Yes, your bodybuilding session makes you stronger, healthier, and it’s able to prevent or slow down age-related cognitive decline.

Energy and productivity

 

Bodybuilding boosts your energy levels that will help you become more productive at work and home. Positive body image and confidence will, also, make you more decisive and willing to accomplish more in other aspects of your life. It’s needless to say that others will pick up on your positive energy as well.

Skin health

 

Let’s face it; you didn’t expect to see skin health on the list of bodybuilding training benefits, but here it is. As you’re getting older it’s important to stay active for decreased risk of numerous diseases and improved skin health. Physical activity improves your blood flow thus allowing your skin to get nutrients it needs to stay youthful and radiant.

Reduced risk of injuries

 

Strong ligaments, tendons, and muscles are less likely to be injured. This is excellent news for all people with active lifestyle. Why? It’s because being active also comes with various injuries from time to time and bodybuilding can help you avoid them.

Body composition

 

Bodybuilding boosts your metabolism and although your weight might not change your body composition will. How? The answer is simple; bodybuilding training will help you lose fat and gain muscle. Over time you’ll notice gradual decrease in body fat and waist measurements. Hooray!

Bodybuilding training is the type of physical activity you need to get into the perfect shape and improve your overall health at the same time.

The training will also protect your cognitive abilities and make you look younger as well. All you have to do now is to work with your fitness trainer to get the dream body. Good luck!

Benefits of Bodybuilding Training

Maximizing Your Weight Loss Training Plan

There are many things you can do to lose your weight at a faster rate and maximizing your weight loss training plan is one of them. In order to shed those extra pounds sooner than you expected, it’s recommended to get the most out of exercises you’re already doing. How to do that? Keep reading to find out!

Get more cardio

 

The chances are high your weight loss training plan includes cardio. Any physical activity that allows you to talk but makes it difficult to hold a longer conversation is a secret weapon for successful weight loss. And guess what; cardio is the perfect example of such activity. Most people can physically sustain aerobic exercise for long enough to burn an impressive amount of calories. That’s why all people who want to lose weight should spend 60% of their gym time on cardio exercises.

Work more

 

To most people, performing certain exercises is enough. You remember the moves and do them easily. Is that enough? No, it’s not! If you’ve ever wondered why you’re not losing weight even though you’re exercising regularly, this is your answer. When you’re performing your workout just to “get it over with” and stuck into routine, your training plan suffers and becomes ineffective. So, is there anything you can do? From a scientific point of view, it’s the intensity of exercise that boosts your metabolism.

To maximize your weight loss training plan use this rule of thumb: if you don’t feel winded and feel like you can freely step it up – go ahead and do it. Ideally, whenever you feel like you’re routinely performing your exercises, you should increase the intensity.

Shift different intensities

 

It’s always good to mix things up a little bit, isn’t it? And your training plan is no exception. When you make some changes about the way you’re performing the exercise, your entire body has to adapt and you burn more calories. Several times throughout your workout session alternate intensities of your exercises. Ideally, you should shift between fast-paced aerobic exercise and exercises that are too hard to keep up for longer than a minute. Why? It’s because harder exercises burn more calories and speed up your metabolism, but they don’t allow you to keep up that pace like faced-paced exercises. This way, your weight loss training plan gets the best of two worlds: more intensity as well as more pace or calorie burn.

Don’t avoid weights

 

Lifting weights is largely overlooked and underappreciated, but strength training is good for your weight loss endeavor. Although it won’t necessarily help you lose a significant amount of weight, it will build muscle and sculpt your biceps. If you want to lose weight and avoid saggy skin, particularly on your arms, then don’t avoid weights in the gym. Pair strength training with cardio and you’re going to get a winning combination.

Cross-training

 

Cross-training is a technique that allows you to sustain a higher level of intensity for longer than you normally would if you decide to stick with working one particular area. To maximize your weight loss training plan you should alternate between working different muscle groups. For example, when your legs are exhausted from doing all those lunges, go ahead and perform overhead presses. When you feel the legs recovered, do squats etc.

Engage your core during exercises

 

Most exercises you perform involve your core in one way or another. To maximize your training, you should remember to engage your core in pretty much all exercises you’re doing. The reason is simple; you burn more calories when you engage different muscle groups.

Don’t perform same exercises all the time

 

Doing same workout circuit on daily basis isn’t as beneficial as you think. Your body gets used to them; which is why you spend less energy on these exercises and you burn fewer calories. Try performing similar exercises in different order; include equipment into your routine, ask your fitness trainer to create a plan with different exercises you can do so you don’t repeat the same ones day after day.

When we start our weight loss training plan we want to lose weight as soon as possible. But, in order to accomplish that goal, it’s important to know how to maximize the plan and get more out of it. This article showed you how and now it’s up to you to get more energy and intensity into your workouts. It’s highly recommended to consult your fitness trainer about different ways to max out your training plan.

4 Diet Plan Tips That Actually Work

4 Diet Plan Tips That Actually Work

According to the Calorie Control Council, more than 186 million adults in the US are weight conscious. Moreover, five out of ten or 54% of surveyed individuals want to lose weight while 28% of Americans are trying to control and maintain their weight. When we think about these figures, it comes as no wonder that we witness the rise of various weight loss programs. New diet plan takes over the internet, health and wellness magazines, even your TV. Founders of these diet plans usually claim they bring miraculous weight loss, but with variety of these programs out there, it can be quite confusing to choose the one that is right for you.

That’s why it’s highly important to work on your eating habits and plans with your fitness trainer! Until then, this article will show you tips you can follow to improve your eating habits and speed up your weight loss.

  1. Cut carbs

 

The average American eats twice the recommended daily value of grains and most of them are in the form of refined flour products. The average adult also consumes about 20 teaspoons of sugar a day and most of them are through sweetened drinks.

Ideal diet plan is the one that eliminates these simple carbs with low nutritional value in order to cut a big source of empty calories.

Did you know that skipping just one carbonated drink a day means your body is “saved” from 17 teaspoons of sugar or 250 calories and 26 pounds per year? When you think about it, it’s amazing that such a simple thing as skipping sweetened beverages or foods with low or no nutritional value at all can do wonders for your weight loss effort.

You can start cutting carbs right now. Here’s how:

  • Make smart choices – opt for nutrient-dense foods and eat smaller portions of healthy carbs
  • Don’t fall for those “expert tips” that promote eating extremely low amount of carbs. Remember, your body needs them for energy
  • Eat whole grains, they will keep your blood sugar steady and make you feel full for a longer period of time. This way, you won’t overeat
  • Control portions e.g. eat your food from a smaller plate
  • If you eat refined carbs pair them with foods rich in protein or healthy fat.
  1. Opt for high-volume foods

 

You’re hungry and you eat, but before you know it, you’re hungry again. It’s a vicious circle that disrupts your diet plan and weight loss efforts. The trick here is to be wise when it comes to food choices. Ideally, you should choose foods that are high in water content and fiber, but low in total calories. Consuming food that is rich in fiber and water tricks your brain and stomach into feeling full. As a result, you fill up without consuming too many calories. It’s needless to mention that fiber is essential for regular digestion which is crucial for your weight loss. Go for fruits and vegetables, salads and other healthy options.

  1. Eat more protein

 

Carbs take only two hours to digest while proteins take four. Why is this important? It’s important because slower digestion means you’re feeling full longer. Also, protein speeds up your metabolism and it’s necessary for building muscles or toning your body. According to the study published in the American Journal of Clinical Nutrition, high-protein diet plan provides improvements in appetite, body weight management, and cardiometabolic risk factors compared with lower protein diets.

  1. Food diary is a must

 

Regardless of your diet plan, what you eat, limit, or avoid it’s always recommended to keep a food diary in order to stay on the right track and analyze your progress. Food diaries expose bad habits that would usually go unnoticed and you have the perfect opportunity to change them to lose weight faster. Plus, when you write down what you eat, you eat less! You can keep food diary in a notebook, or you can download an app or printable journals.

Finding ideal diet plan doesn’t have to turn into a huge hassle when your fitness trainer creates ideal program you should follow based on your activity level, weight, and current eating habits. When it comes to these plans, you should always bear in mind there is no “one size fits all” rule and they require an individual approach. Combine healthy diet with regular exercise and you’re going to hit the jackpot.

Benefits of Strength Training for Women

Benefits of Strength Training for Women

Healthy lifestyle consists of physical activity and well-balanced diet. When it comes to fitness programs, most women usually stick to cardio and other exercises while strength training is largely overlooked. According to the National Center for Health Statistics, only 20% of women practice strength training on weekly basis. This type of physical activity is an important part of fitness program which is why this article aims to educate you more about amazing benefits of strength training for women.

Importance of strength training

 

Did you know that practicing strength training twice a week can reduce your body fat by 3% in only 10 weeks? In fact, you can reduce size of your waistline and hips by 3 inches without making any adjustments to your diet. Positive effects of strength training for women are well-documented.

For example, scientists at the University of Pennsylvania School of Medicine conducted a study to examine the link between strength training and adiposity in premenopausal women. The research included 164 overweight and obese women aged between 25 and 44. Findings, published in the American Journal of Clinical Nutrition, revealed that strength training is effective intervention for preventing increase of body fat and intraabdominal fat.

Furthermore, a study published in the Journal of Strength and Conditioning Research discovered that women who did 60 minutes of strength training burned 100 calories more the day following their workout comparing to days when they didn’t lift weights.

Two studies mentioned above and multiple scientific researches that examined this subject discovered the same thing – strength training for women is essential for successful weight loss.

Benefits of strength training

As mentioned above, this type of training is inevitable component of fitness programs and healthy lifestyle in general. Besides its benefits in burning fat and calories, strength training for women also offers the following:

  • Preserving muscle mass – as you age, your muscle mass gradually diminishes. Strength training allows you to counteract this effect by preserving and enhancing the mass of your muscles
  •  Reduced risk of osteoporosis – due to hormonal changes that occur in every woman’s body, bone density starts to decrease thus putting you at a greater risk of osteoporosis. One of the most important benefits of strength training for women is reduced bone deterioration as well as stronger bones
  • Decreased injury risk – when building muscle, you also protect your joints from injury. Moreover, this training increases your balance and coordination at the same time
  • Heart health – weight training improves cardiovascular health in numerous ways including lowering LDL (bad) cholesterol levels and increasing levels of HDL (good) cholesterol. Plus, strength training regulates your blood pressure
  • Reduced risk of diabetes – when practicing this type of physical activity, the way your body processes sugar improves thus reducing risk of Type 2 diabetes
  • Improved attitude – women who do strength training report improved confidence and overall attitude towards life. Experts point out this confidence and positive attitude are important for individuals who suffer from depression.

I’m afraid strength training will bulk me up

 

If you believe that strength training will make you look like a female version of Arnold Schwarzenegger, you’re not alone. In fact, most women are reluctant to start this training because they don’t want to bulk up. However, this is just a myth that is based on poor understanding of strength training and lack of reliable and accurate information online.

Unlike men, women usually don’t increase size from strength training. Why? The reason is simple; compared to men, women have 10 to 30 times less hypertrophy-causing hormones. Plus, high levels of estrogen make it difficult for women to become overly muscular. On the other hand, strength training for women will help you develop muscle tone and definition because these workouts are associated with toning, strength and endurance.

To sum it up; benefits of strength training are well-documented and it’s highly recommended to all women who want to lose weight and get toned and defined muscles. There’s no need to wait, consult your coach about strength training and your body will thank you.

Diversification of the classical workout programs

Diversification of the classical workout programs

With the opening of fitness institutes and gyms in every nook and corner of Florida, the requirement of professional trainers and gym instructors have increased substantially. Most of the gym and fitness institutes in Florida provide a series of workout classes to their members which makes it impossible for a single instructor to carry out the entire workout program of the day alone. Therefore, every gym requires training instructors according to the strength of each session and the number of sessions scheduled in the gym for the day.

Florida is one of the states which always keeps a look out for new professional and trained instructors that can provide the best possibilities to their customers and bring out the best possible results. The gyms and fitness centers in Florida are advanced and are equipped with the latest machinery and equipment.

With the advancements in the field of science and technology, a lot of studies and researchers have been carried out on physical fitness and the maintenance of a healthy diet plan. The studies have exposed new improved ways to keep get in shape and brought about innovations in previous methods. Previously, there were not many diversification in the patterns of fitness sessions, and people followed a simple classical workout program.

The workout program has now been branched into specialized fields and has become objective oriented. Some of these objective oriented workout programs are:

As the name suggests, the fat burning workouts are specially designed for all those people who are in dire need of getting rid of their excessive body fat. Fat burning cannot only be done by eating less, it requires a specific routine of exercises that can help a person’s body to burn the fat deposited in his or her body and maintain a reasonable body figure. Normally, fat burning workouts consists of time intervals and aerobic motions.

Strength training is another sub category of the classical workout programs which brings about improvements in health and physical wellness of a person. Strength training workouts enhance the toughness and strength of the bones, muscles, tendons and ligaments of a person. It makes a person strong and improves the functionality of body joints thereby reducing the potentials for injury. The fitness institutes in Florida offer specialized strength training for men, women and teenagers. Individuals involved in sports tend to utilize strength and conditioning training programs regularly. Conditioning training is the essential component in workout routines within all sports. Its major objective is preventing injury and as a result, enhancing the performance of the players.

The flexibility workout includes the practice of stretching exercises that help in increasing a person’s range of motion. Along with strength and conditioning training, flexibility training is most certainly taken up by athletes to reduce injuries. These exercises tend to be slow paced and focused on particular areas such as legs, back, hips,and so on.

Body building exercises essentially are routines that progressively increase weight resistance to equipment or machinery in order to develop an individual’s body muscles. Body building exercises are the most commonly practiced fitness endeavor in every kind of gym and training institute. The facilities in Florida and other parts of the country provide highly professional trainers who can help you reach your fitness goals.

Circuit training is also a kind of resistance and strength building training which makes use of aerobics at a high intensity and speed. With the help of a professional and experienced personal trainer, any person can build up his strength and enhance their muscle endurance. In Florida, we often see fitness institutes offering separate circuit training regimes for men, women and teens.

All of these training programs and fitness workouts when taken carefully and systematically tend to enhance the health of a person and maintain a definite body weight.

Diversification of the classical workout programs

Tips to accelerate your weight loss training plan

Attaining an ideal size of body is a dream many of us are striving to achieve. Most people believe starving yourself will make your lose weight fast but in fact starving yourself will only take you fast to the hospital bed. Your weight loss training plan should be a slow and gradual process. It is important to have a diet plan which gives you all the necessary nutrients required to keep you active throughout the day and gives you the energy to carry out your workout sessions effectively.

Other than your eating habits there are a few lifestyle routine changes that you need to make to put yourself on the path of permanent weight loss. Now a days in market there are many weight loss products available promising to make your fat burning process faster and gives you a perfect shape in less than no time. But sometimes it is best to go back to basics and see how people have been doing to lose weight permanently and with trial and error spot the best strategy which works best for you.

There are a few tips by complying to which your weight loss training will move to the next level.

Cardio exercise early morning

40 – 45 minute session of cardio exercises first thing in the morning is highly recommended. Doing it empty stomach four times a week will give positive results quickly. Making it a routine as incorporating this habit as a part of your lifestyle will help you attain your permanent weight loss goal. Once you develop a habit of waking up early and carrying out cardio session with moderate exercises like brisk walk, stationary cycling you will be able to accelerate your fat burning process.

Combining strength with cardio

Strength training is a great way to lose weight and increase muscle mass. For achieving your quick fat loss goals it is best to undergo a workout session combining both cardio and strength training exercises. Unless you are diagnosed with some illness or met with an injury strength training workout sessions are the best way to go. To be on the safer side you should always consider taking advice of professional trainer.

Cardio moves in combination with lifting weights will burn more calories which will lead to weight loss.

Do not take carbohydrate after 6

If you are undergoing workout session during the day, your final meal of the day should contain enough carbohydrates to retain your energy level. Ideally you should consume your dinner around 6 – 7 o clock in the evening. Consuming carbohydrates after 7 will go straight into your fat storage as there will be no energy output after that.

Any carbohydrate that you eat late releases glucose which is transformed into glycogen and increases your glycogen storage capacity. Glycogen storage capacity if increased by 350 grams the excess will be converted into fats.

Add on proteins in your meal

Starting your day with proteins in your breakfast will give you enough energy to carry out your day activities with strength and vigor. Proteins are a health boosting nutrient which keeps you satiated for longer time.

If you are strength training in your day routine your protein needs increases by large. So it is recommended to take a protein snack after your work out session to regain your energy.

Protein in excessive amount can also lead to weight gain, so it should be taken in moderate amount as it also affects your kidneys if taken in abundance.

Smaller portions of meal with intervals

Instead of starving yourself for long durations to lose weight, taking small and frequent meals throughout the day is a much better option. Waiting yourself for one big meal you will end up putting large amount of fuel into your body which will slow down your metabolism and excess fuel will get stored as fat.

Frequent meals have multiple effects on your body. By eating small and frequent meals you tend not to make bad food choices. If you keep yourself hungry for long you will end up eating the wrong food containing lots of carbs or oil. By taking small meals time to time you will be able to make healthy food choices giving less chance to cravings to overcome.

Take at least 8 hours sleep

According to health and fitness experts at least six to eight hours of sleep should be taken to keep your weight loss process functional. Enough sleep is essential to boost up your fat burning process and lets you get prepared for your workout program for the day.

Weight loss is not a phenomenon which needs strenuous efforts or some superficial powers. To reach your ideal weight all you need is to make simple and sensible changes in your daily routine. Sensible workout sessions by combining cardio with strength and conditioning workouts, adding on some weight training exercises, eating wisely, making good food choices with right amount at the right time are all those habits that you need to adopt to get a perfect body of your dreams.

A healthy lifestyle goes beyond just losing weight

A healthy lifestyle goes beyond just losing weight

Losing weight is the new trend nowadays, truth is; it is not an easy task. it requires hard work and consistency. A proper and balanced diet plan will help you accomplish this. You are probably asking yourself But where do i start? How do i do this? Don’t worry, We got you covered! In this blog we will help you organize ideas and understand what needs to be changed in order to succeed with a new diet plan.

There are different workout programs available as well as diet plans that  if followed regularly can definitely get you from where you are to where you want to be.  The first thing is you have to be realistic. There is a need for passion and determination for you to reach your goals. Your willpower can take you towards your success, so if losing weight means Gold to you then, let’s get on it!

Love yourself. If you start loving yourself, you can quickly adopt good habits that will change your life.    If you have a determined mind nothing will get in your way of accomplishing this.

Without a doubt, a healthy diet and exercise is always good for your body. But how good are they? Body fitness is necessary for a healthier life. If you want to stay healthy, you have to start working on your body fitness, you can enjoy every moment of your life through this. Exercise always gives benefit to your body.

Aside from losing weight by exercising , you can also increase your energy level, have a steady blood pressure, improve your attitudes, have a good sleep and even feel more relaxed. Take a challenge and make it possible.

Do not feel lethargic and lazy about your body fitness. Enjoy your exercise activities. If you are enjoying, you can reach your goal easily. Ask your friends who are interested in this activity. Insist them to take part with you, and convince them that these physical exercises are also good for them.

You can increase your activity time and intensity gradually but it is important that you stay realistic to the level of intensity you demand from your body, doing this improvement taking small steps is the key to not suffering from any accidents. Regularly review your progress and notice what have you achieved. You should be focused on your activities and reward yourself for all your effort.

A fat burning workout program can be tough at times.  As good as it may taste, having a cheese burger with French fries or even only a piece of chocolate cake, can completely destroy your workout routine. Avoiding these types of foods is tough, that’s why it’s essential to your Fat burning workout, that you adopt a diet plan and stick to it. A good diet plan would help you to maintain yourself. Many famous fitness centers exist everywhere to give complete information about your diet plan. If you want to look slim, you should follow your diet plan that your fitness trainer has told you.

More or less 70-80% of your workout program is depending on what you are eating, you have to be creative and passionate about your diet plan, this will help you stay tuned and focused.

Once you have determined yourself to start a Fat burning workout program, make sure; you eat a selective diet. Take the right amount of proteins and carbohydrates. Weight loss training Florida can help you achieve your fitness goals through proper diet plan and workout programs.

It’s not easy to lose weight with Fat burning workout and achieve your goals, as many popular fitness trainers say that diet is a huge part of your fat burning workout program. Diet plan is the pillar of your entire plan. If you work hard, you can accomplish your goal.

LEt’s take action! Take out all unhealthy food from your kitchen and fridge.  Make a list of healthy food. Go to the grocery store and buy green vegetables, white meat, fish, etc.  Preferably 200-250 gram of protein like eggs white, red meat, protein supplements and 150 grams of carbs like oats, potatoes, rice and whole grain bread are good for your diet. Drink at least a gallon of water throughout the day. Water is an essential element during dieting. It will always keep you healthy and hydrated.

Now the question is , How can you keep your body fit for an extended period of time? The Answer to this question lies within you.  First, you have to keep yourself relaxed.

If you are feeling calmed and relaxed, you will always think positively. You have to keep your fitness on track. When going out with your friends for lunch/dinner, take your sandwiches along with you. Make your meal rich with spice and enjoy with a diet soda. It is a constant  battle between your cravings and your knowledge, your cravings tell you that you want that chocolate cake while your knowledge tells you that you can satisfy that craving by eating a healthy snack instead. You can solve this fight for cravings through proper diet plans and workout programs.

Make yourself passionate about your health. Get up and join any fitness center and discuss with your trainer about a new diet plan and workout routine you should follow.  Set your targets enthusiastically and manage your day as your coach will suggest you.