Let's face it, the extra pounds you're carrying around are due to overeating - plain and simple.
Why do you overeat? Here are a few likely reasons:
Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that's what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking - these absentminded calories really add up.
Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.
Here are 3 Steps To Overcome Overeating - read these, and apply them to your life.
Step #1: Pay Attention
Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.
To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don't graze in the kitchen while cooking.
Step #2: Practice Balance
Be aware of the types of food that you eat during each meal, and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you'll lose the urge to overeat.
This means you shouldn't always eat carb-based meals, and you also shouldn't always eat high-fat meals. Make a mental checklist of the food groups that you've eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you'd later regret.
Step #3: Be Tuned In
Your body will always tell you when its hunger has been satisfied - you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body.
An important part of being tuned in is to eat slowly. Once you start to pay attention you'll notice a point when each bite becomes less and less satisfying. That is your body's way of letting you know that you've had enough and that each continued bite is simply overkill (yes, even if you're only halfway through that plate of pasta).
By learning how to control your eating habits, you'll find weight loss to come simply and naturally.
Want to speed up your weight loss, make it permanent, and shape your body at the same time? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts.
Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
About Me
Monday, March 22, 2010
Tuesday, February 16, 2010
The Sweetest Scam of All Time
The correct answer to the following question will shock you.
Would you survive longer on a diet of just water OR on a diet of water and refined sugar?
The answer: You would survive longer on just water.
Sound impossible? Just ask the five sailors who were ship wrecked in 1793.
The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation.
The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died.
Magendie proved that as a steady diet, refined sugar is worse than nothing.
How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient.
It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you're left with are empty, naked calories.
The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body.
So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.
And it doesn't end there…
Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth.
Sugar weakens your bones - making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
Sugar can impair brain functioning (as a result of depleted B-vitamin production).
If you're still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.
The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.
And it's no wonder, since sugar industry is big business. They sneak sugar into any product that they can.
Go through the foods in your home and you'll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy' items like weight loss bars.
Where does this leave you?
You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes.
While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn't. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks.
Use your judgment wisely and limit your sugar consumption - you'll love the benefits of low sugar living.
And while you're at it contact me to start a training program that will turbo-charge your results.
(Oh and if you're ever in a ship wreck with only sugar and water at your disposal - just drink the water!)
Dedicated to your fitness success,
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
Would you survive longer on a diet of just water OR on a diet of water and refined sugar?
The answer: You would survive longer on just water.
Sound impossible? Just ask the five sailors who were ship wrecked in 1793.
The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation.
The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died.
Magendie proved that as a steady diet, refined sugar is worse than nothing.
How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient.
It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you're left with are empty, naked calories.
The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body.
So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.
And it doesn't end there…
Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth.
Sugar weakens your bones - making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
Sugar can impair brain functioning (as a result of depleted B-vitamin production).
If you're still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.
The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.
And it's no wonder, since sugar industry is big business. They sneak sugar into any product that they can.
Go through the foods in your home and you'll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy' items like weight loss bars.
Where does this leave you?
You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes.
While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn't. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks.
Use your judgment wisely and limit your sugar consumption - you'll love the benefits of low sugar living.
And while you're at it contact me to start a training program that will turbo-charge your results.
(Oh and if you're ever in a ship wreck with only sugar and water at your disposal - just drink the water!)
Dedicated to your fitness success,
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
Saturday, February 13, 2010
Have a PLAN!
We have heard in many occasions that "failure to plan is planning to fail" And this statement is totally true. The problem lies when knowledge never meets action. The other day I heard a mother say to her daughter "knowledge is power!" as she was dropping her to school in the morning. I said to myself "no, that's not true". If you have all the knowledge in the world and do absolutely nothing with it, is just knowledge or great information. But if you take that knowledge and put into action, becomes power. I have discovered that people talk about the importance of planning but few people actually take that information and apply it or put it in action. There are many reasons why planning your training program is important but I'm just going to touch a few of them. Having a plan every time you go exercising is very important because it will help you stay focused on your long term goals, it will help you with keeping track of your progress, it will help with time management, and last but not least, it will help you create a system, a life style. Let's start with the fact that having a plan every time you go exercising will keep you focused on your long term goals.The fulfillment of a long term goal is the accumulation and achievement of many short-term goals. When we go to the gym with a plan in mind, and better if it's written down, of what we are doing that day, that becomes the goal of the day and when that goal is achieved you're a step closer to the fulfillment of your ultimate fitness goal.
Having a plan when going exercising will help you keep track of your progress. Specially with the technology we have now a days, like phone applications where we don't need a piece of paper or a training log to keep track of what we've done that day; it's really easy to record and save your weights, reps and sets, body composition, etc...Everything within the palm of your hand.
Another benefit of having a plan when going exercising is time management. We live in a very intense, busy society that everything has to be done quick. I call it the "microwave society". We can't afford to be in the gym for 2-3 hours every time we go. And many times that's the very reason we don't go because we know it will take us 2-3 hours to complete the workout. If we have a written down plan of what we are doing that day we can get it done in 30-50 minutes and gives us almost 2 hours that could be spent with the ones we love. When I workout, I always bring a stopwatch and do my workout routine in a 30-30 format. I've done full body workouts in 20 minutes and walked out of the gym like if I did 1:30 minutes of work. Next time you go, bring a stopwatch and do a 30-30 and let me know if it's not a great workout format that saves time and produces results.
Finally, the advantage of creating or having a plan every time you go exercise helps you create a system. And systems are vital for success. Once you fall into the routine of having a plan every time you go to the gym, eventually that routine will become a habit, and that habit a lifestyle, and that lifestyle will get you to where you always dreamed to be.
So, next time you go to the gym, have a PLAN!!!
And if you want me to do that for you, just contact me TODAY and I can get you started on a program that will change your LIFE!!
If there anything else that you personally do to fulfill your fitness goals, please leave your comments below. Share your thoughts with me...
Dedicated to your fitness success,
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
Tuesday, December 1, 2009
The 5 Biggest Fitness Mistakes
Take a walk through any gym, and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.
By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.
Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.
The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.
Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?
The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.
Mistake 3: You don't warm up
Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.
The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.
Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.
Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.
Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.
The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.
Call or email today to schedule your first workout. You'll find my contact info below.
PS. Take the time to visit my website: www.1822fitness.com and don't forget to share with me on the section below your thougths on this post and/or other mistakes people make that stop them from seeing greater results.
Take care,
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.
Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.
The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.
Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?
The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.
Mistake 3: You don't warm up
Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.
The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.
Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.
Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.
Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.
The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.
Call or email today to schedule your first workout. You'll find my contact info below.
PS. Take the time to visit my website: www.1822fitness.com and don't forget to share with me on the section below your thougths on this post and/or other mistakes people make that stop them from seeing greater results.
Take care,
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
Sunday, November 22, 2009
Steps to influence people
This is a non-fitness related blogpost. But very useful if you deal with people in a regular basis.
As a business owner and Christian I am called to influence people to expand the kingdom of God and/or increase my business. My pastor Richie Vasquez talked about the power on influencing people and he gave away some practical steps on how to become people of influence in this world. I wanted to share those steps with you. Enjoy them. Leave a comment and share with me your practical steps in how you influence the people around you in a daily basis.
Steps to influence people:
1. We have to make the first move.
2. Connect by finding common ground.
3. Listen-Listen-Listen
4. Stay on task when you speak (what to say and how to say it, be wise) Right Time-Right Place-Right Spirit
5. Get their attention by saying enough to causing them to take the step you want them to take.
6. Build the bridge don't break it.
-Principles taken from John 4:7-42 and Acts 17:22-34
-Message from Pastor Richie Vasquez on 11/22/09 @ New Wine Fellowship (www.mynewwine.com)
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
As a business owner and Christian I am called to influence people to expand the kingdom of God and/or increase my business. My pastor Richie Vasquez talked about the power on influencing people and he gave away some practical steps on how to become people of influence in this world. I wanted to share those steps with you. Enjoy them. Leave a comment and share with me your practical steps in how you influence the people around you in a daily basis.
Steps to influence people:
1. We have to make the first move.
2. Connect by finding common ground.
3. Listen-Listen-Listen
4. Stay on task when you speak (what to say and how to say it, be wise) Right Time-Right Place-Right Spirit
5. Get their attention by saying enough to causing them to take the step you want them to take.
6. Build the bridge don't break it.
-Principles taken from John 4:7-42 and Acts 17:22-34
-Message from Pastor Richie Vasquez on 11/22/09 @ New Wine Fellowship (www.mynewwine.com)
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
Thursday, October 15, 2009
The Top 5 Side Effects of Exercise
Your doctor feels like a broken record.
That's right - he's sick and tired of telling you how important exercise is to your health because YOU DON'T LISTEN.
He's sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.
He's tired of tallying your controllable risk factors which include physical inactivity and obesity.
So why does he continue to give you the same lecture?
Because he's seen exercise change lives.
He's even seen exercise save lives.
A Doctor's Perspective
Dr. David Shilling MD has been a family doctor for over 30 years. In that time he's given a fair number of patients the exercise lecture...with good cause.
He's seen firsthand the healing power of exercise.
Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he's seen patients experience as a result of exercise...
1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don't realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.”
Your energy levels boost and you feel great.
2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they've lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.
Your muscles and joints feel better than ever.
3. Goodbye Coronary Heart Disease: While patients can't feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.
Your risk of heart attack or stroke is reduced.
4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.
Your blood sugar levels are better controlled.
5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle.
Your sleep becomes restful and weight loss becomes easier.
With all of these benefits it's hard to see why anyone would avoid exercise. What's your excuse?
I know you're tired...exercise gives you energy.
I know you're in pain...exercise alleviates your muscle and joint pain.
I know you'd rather stay in bed...exercise makes your sleep more restful.
I know you're pressed for time...exercise improves your efficiency and extends your life.
I know you don't know where to start...that's where I come in.
Reply to this email or call me at the number above and we'll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.
Then the next time you see your doctor he won't give you a lecture.
He'll congratulate you.
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
That's right - he's sick and tired of telling you how important exercise is to your health because YOU DON'T LISTEN.
He's sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.
He's tired of tallying your controllable risk factors which include physical inactivity and obesity.
So why does he continue to give you the same lecture?
Because he's seen exercise change lives.
He's even seen exercise save lives.
A Doctor's Perspective
Dr. David Shilling MD has been a family doctor for over 30 years. In that time he's given a fair number of patients the exercise lecture...with good cause.
He's seen firsthand the healing power of exercise.
Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he's seen patients experience as a result of exercise...
1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don't realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.”
Your energy levels boost and you feel great.
2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they've lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.
Your muscles and joints feel better than ever.
3. Goodbye Coronary Heart Disease: While patients can't feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.
Your risk of heart attack or stroke is reduced.
4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.
Your blood sugar levels are better controlled.
5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle.
Your sleep becomes restful and weight loss becomes easier.
With all of these benefits it's hard to see why anyone would avoid exercise. What's your excuse?
I know you're tired...exercise gives you energy.
I know you're in pain...exercise alleviates your muscle and joint pain.
I know you'd rather stay in bed...exercise makes your sleep more restful.
I know you're pressed for time...exercise improves your efficiency and extends your life.
I know you don't know where to start...that's where I come in.
Reply to this email or call me at the number above and we'll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.
Then the next time you see your doctor he won't give you a lecture.
He'll congratulate you.
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
Tuesday, September 22, 2009
Your Most Neglected Body Part
I can't figure out why, but people universally neglect to train their legs. It's a funny thing, since proper leg training will dramatically deliver total body results.
Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.
Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion.
A Case for Your Legs
Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will...
Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You'll burn more calories while exercising your legs than any other body part.
Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn't love that?
Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn't it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car.
Exercising your legs isn't only about increased strength; you'll also improve your coordination and balance. This means that you'll be able to do and experience things that you otherwise would have missed. You only live once, right?
Uncover natural muscle shape. Let's be honest, toned legs are attractive. I'm not saying that you're legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape.
Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn't you love that freedom?
Oh, and I should tell you that as you strengthen your legs you'll also reduce the risk of injury to your lower back because you'll actually learn to pick things up off the ground the right way.
Best Leg Exercises
Now that I've convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.
The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.
The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.
The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn't). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.
By no stretch of the imagination are these three the ONLY leg exercises out available. And that's the other great thing about training your legs... you have tons of options and variations.
Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let me help.
Leave your comments!!!
Email me at the address below and we'll schedule a consultation where you and I can assess your goals and I can show you the fastest and safest way to reach them.
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.
Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion.
A Case for Your Legs
Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will...
Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You'll burn more calories while exercising your legs than any other body part.
Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn't love that?
Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn't it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car.
Exercising your legs isn't only about increased strength; you'll also improve your coordination and balance. This means that you'll be able to do and experience things that you otherwise would have missed. You only live once, right?
Uncover natural muscle shape. Let's be honest, toned legs are attractive. I'm not saying that you're legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape.
Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn't you love that freedom?
Oh, and I should tell you that as you strengthen your legs you'll also reduce the risk of injury to your lower back because you'll actually learn to pick things up off the ground the right way.
Best Leg Exercises
Now that I've convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.
The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.
The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.
The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn't). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.
By no stretch of the imagination are these three the ONLY leg exercises out available. And that's the other great thing about training your legs... you have tons of options and variations.
Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let me help.
Leave your comments!!!
Email me at the address below and we'll schedule a consultation where you and I can assess your goals and I can show you the fastest and safest way to reach them.
Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com
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