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Train with Josh Altshule Nationally Certified Personal Trainer & State Certified Nutritionist
| Dynamic 1 on 1 Personal Fitness Training |
Cardio
Strength
Let's look at what works, what doesn't, and why? Cardio is the one form of exercise that most
people gravitate to first. Take a look at your local gym....the weight equipment is empty but there is
a line to use the cardio machines? This must mean cardio alone is the most successful form of
exercise, right? The real answer to this question is...what are your goals?
Cardio is a quick ticket to shedding those first few unwanted pounds, but without keeping to a
regular regiment of strength training those pounds will come back with the same ease that they first
left with. I advocate any form of healthy exercise but my real goal is healthy living and worry free
"fit" body.
Are you doing nothing more than contemplating exercise and watching the latest infomercial? Then
get up and do anything physical that you enjoy and can do comfortably and safely, NOW!
If you have a goal and you want to meet that goal within a given time frame lets talk strategy.
Why strategy? For any successful goal their must be a plan of action. All goals must be clear and
precise and all known obstructions should be removed from the equation. Knowing this, we need to
rid our selfs of all the time consuming, unhealthy mistakes that can cause us months if not years of
running around in circles with no visible finish line in reach.
Examples: fad dieting, excessive cardio, weight loss supplements, so called target or spot reducing
equipment ( Their is NO such thing).
Now they we have eliminated the DONT'S, lets look at the DO'S and why?
Nutrition- I hear all the time "I workout everyday so I can eat what I want." True. If you burn daily what you eat daily you will not
gain weight .You also won't loose any! You can lift weights and do cardio all you want, but you won’t lose the weight unless you’re
consistent with nutrition. If you consume too few calories you’re body goes into starvation mode. This means you are training your
body to store fat quicker. The body is designed to keep you alive. Let me tell you this is the most efficient machine you will ever
find. Thanks to this. If you try to starve yourself your body will automatically store excess fat to survive since it does not know when
it will be fed again.
Cardio vascular Exercise / Aerobic Training - All people love this form of training above all others. It is great for so many
reasons. It helps burn stored fat, can relieve stress, decrease blood pressure, increases physical appearance, decreases
cholesterol. This is a great addition to your program. Alone it will give all initial benefits stated above temporarily. Why
temporarily? Your LBM is what burns your calories. If all you do is cardio it's the same as dieting. You will eventually lower your
LBM lowering the amount of calories you burn. Take a day off of cardio and you have just stored a days worth of fat. How do you
stop your LBM from lowering. That's where the next method comes into play.
Strength Training - This is where all the work actually pays off over and over. Cardio is great but only works while your actually
doing it. Strength Training gives you benefits long after the workout is done. When you strength train ( overload your body) your
body responds by giving you whatever is necessary to deal with and overcome the obstacle put in front of it. (remember the most
efficient machine ever made). This means giving you more muscle and denser bones. I mentioned LBM above. Now let me
explain what this stands for. Lean Body Mass. This includes all muscle, bone density, blood, organs, etc.. everything except for
Body Fat. Now given this. We said LBM is the machine that burns our calories. If we raise our LBM we create a bigger machine
that requires more fuel. ie.. Calories. By raising the amount of muscle on your body your body will burn more calories. One pound
of muscle burns 50 calories in 24 hours and fat burns 3 calories in 24 hours. Muscle is the only metabolically active tissue in your
body. By providing your body with more muscle you are allowing your body to burn more all day, while you’re sleeping ,sitting
anywhere you are your muscles will be demanding fuel from your body just to maintain it self. Leading to a higher and effective
metabolism.
The benefits from strength training are as follows
* Increase in Cardivascular System
* Efficiency of burning stored fat
* Increases metabolism
* Increase strength
* Increases lean muscle mass
* Increase bone density
* Increases physical appearance better
people gravitate to first. Take a look at your local gym....the weight equipment is empty but there is
a line to use the cardio machines? This must mean cardio alone is the most successful form of
exercise, right? The real answer to this question is...what are your goals?
Cardio is a quick ticket to shedding those first few unwanted pounds, but without keeping to a
regular regiment of strength training those pounds will come back with the same ease that they first
left with. I advocate any form of healthy exercise but my real goal is healthy living and worry free
"fit" body.
Are you doing nothing more than contemplating exercise and watching the latest infomercial? Then
get up and do anything physical that you enjoy and can do comfortably and safely, NOW!
If you have a goal and you want to meet that goal within a given time frame lets talk strategy.
Why strategy? For any successful goal their must be a plan of action. All goals must be clear and
precise and all known obstructions should be removed from the equation. Knowing this, we need to
rid our selfs of all the time consuming, unhealthy mistakes that can cause us months if not years of
running around in circles with no visible finish line in reach.
Examples: fad dieting, excessive cardio, weight loss supplements, so called target or spot reducing
equipment ( Their is NO such thing).
Now they we have eliminated the DONT'S, lets look at the DO'S and why?
Nutrition- I hear all the time "I workout everyday so I can eat what I want." True. If you burn daily what you eat daily you will not
gain weight .You also won't loose any! You can lift weights and do cardio all you want, but you won’t lose the weight unless you’re
consistent with nutrition. If you consume too few calories you’re body goes into starvation mode. This means you are training your
body to store fat quicker. The body is designed to keep you alive. Let me tell you this is the most efficient machine you will ever
find. Thanks to this. If you try to starve yourself your body will automatically store excess fat to survive since it does not know when
it will be fed again.
Cardio vascular Exercise / Aerobic Training - All people love this form of training above all others. It is great for so many
reasons. It helps burn stored fat, can relieve stress, decrease blood pressure, increases physical appearance, decreases
cholesterol. This is a great addition to your program. Alone it will give all initial benefits stated above temporarily. Why
temporarily? Your LBM is what burns your calories. If all you do is cardio it's the same as dieting. You will eventually lower your
LBM lowering the amount of calories you burn. Take a day off of cardio and you have just stored a days worth of fat. How do you
stop your LBM from lowering. That's where the next method comes into play.
Strength Training - This is where all the work actually pays off over and over. Cardio is great but only works while your actually
doing it. Strength Training gives you benefits long after the workout is done. When you strength train ( overload your body) your
body responds by giving you whatever is necessary to deal with and overcome the obstacle put in front of it. (remember the most
efficient machine ever made). This means giving you more muscle and denser bones. I mentioned LBM above. Now let me
explain what this stands for. Lean Body Mass. This includes all muscle, bone density, blood, organs, etc.. everything except for
Body Fat. Now given this. We said LBM is the machine that burns our calories. If we raise our LBM we create a bigger machine
that requires more fuel. ie.. Calories. By raising the amount of muscle on your body your body will burn more calories. One pound
of muscle burns 50 calories in 24 hours and fat burns 3 calories in 24 hours. Muscle is the only metabolically active tissue in your
body. By providing your body with more muscle you are allowing your body to burn more all day, while you’re sleeping ,sitting
anywhere you are your muscles will be demanding fuel from your body just to maintain it self. Leading to a higher and effective
metabolism.
The benefits from strength training are as follows
* Increase in Cardivascular System
* Efficiency of burning stored fat
* Increases metabolism
* Increase strength
* Increases lean muscle mass
* Increase bone density
* Increases physical appearance better
I jog every day and still can't loose weight. Why?
All the cardio in the world will not give you a fit and
toned body for the rest of your days, if that is all you do!
toned body for the rest of your days, if that is all you do!
Nutrition
Principle elements to a weight loss plan
Without all three, permanent HEALTHY weight loss will not be achieved.
1. Nutrition (Nutrition is Approx 70% of the results you are looking for. This
applies to both weight loss and muscle gain)
2.Cardio vascular Exercise / Aerobic Training ( This is the one main
form of exercise where the body likes to use fat for fuel. This is a great tool.
However by itself it can be detrimental to your long term weight loss)
3. Strength Training ( Here is the final key. Unfortunately it is the one
method everyone tries to avoid. This one is going to give you the greatest bang
for your buck. It's the gift that keeps on giving)
Without all three, permanent HEALTHY weight loss will not be achieved.
1. Nutrition (Nutrition is Approx 70% of the results you are looking for. This
applies to both weight loss and muscle gain)
2.Cardio vascular Exercise / Aerobic Training ( This is the one main
form of exercise where the body likes to use fat for fuel. This is a great tool.
However by itself it can be detrimental to your long term weight loss)
3. Strength Training ( Here is the final key. Unfortunately it is the one
method everyone tries to avoid. This one is going to give you the greatest bang
for your buck. It's the gift that keeps on giving)
Weight loss with cardio alone will make you go from a big Apple shape to a small
Apple shape. It will not develop muscle to give you an athletic shape.
Apple shape. It will not develop muscle to give you an athletic shape.
Dynamic1on1© 2006
* Increase self esteem/ confidence
* Lose weight quicker
* Lowers cholesterol better
* Boost immune system
* Decrease blood pressure
* Decrease low back pain
* Decrease arthritic pain
* Lose weight quicker
* Lowers cholesterol better
* Boost immune system
* Decrease blood pressure
* Decrease low back pain
* Decrease arthritic pain