FITNESS LIES YOU HAVE BEEN TOLD

Hey Gang,

Nothing bugs me more than when good people are misled by fitness myths. These myths sabotage results and keep people miles from their goal weight.

So I’ve got to warn you about the bogus rumors going around about strength training. I don’t want to see you held captive by a faulty belief.

Don’t fall for one of these 4 myths and miss out on tremendous potential results.

Strength Training Myth #1: Muscle Can Turn Into Fat

Why would anyone want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One can't become the other.

Strength Training Myth #2: Strength Training Makes Women Bulk Up

Sure, strength training increases muscle tissuee on your body, but too many women interpret this to mean they'll look like a roided 1970s body builder builder...

The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, strength training gets you lean and to lose weight.

Strength Training Myth #3: Exercise and You Can Eat Anything

This makes me cringe, as I’ve seen so many people, CLIENTS AS WELL thanks to Facebook, throw away their hard-earned fitness results by eating too much of the wrong stuff. Even if you strength train daily at an intense rate, your total calories still matter. To top it off, most people overestimate how many calories they burn as well as underestimate how many calories they eat. Talk about a fattening combo.

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients in addition to a regular, challenging strength training routine.

Strength Training Myth #4: High Reps And Light Weights For Toning

This myth, made popular in the 90’s, says that very high repetitions of very light weights would result in a toned physique. Sorry, not true. These high repetitions will increase your muscular endurance but will not add strength or tone.

In order to truly challenge your muscles, gain strength, and have less fat and more lean muscle... heavier weights with lower reps are a requirement.

Typically your repetition range will be around 8-12. Now don't get this confused for thinking "OK, I did the magic number 10...laa laa laa laa." Nooooo. Those 10 repetitions were very-very challenging. Ask yourself if you were to be paid $1,000,000, would you be able to muster one or two more?

DIET AND EXERCISE,HEALTH AND WELLNESS,FITNESS,INTERVAL TRAINING,PERSONAL TRAINING

CAN YOU SPARE 7 MINUTES TO SAVE YOUR LIFE?

Okay so you thought last Mondays 8 minute workout took too long. Yea Right.
This weeks workout is only 7 minutes and they not in heaven
Total Body Ext: 30 Seconds
Reverse Lunge: 30 Seconds (alternating sides)
Mountain Climber: 30 Seconds (alternating sides)
Punisher Max Squat: 30 seconds squats, 30 second hold
1-Leg Hip Extension: 30 seconds per side
Rocking Plank: 30 Seconds
Prisoner Split Squat: 30 seconds per side

Go through the circuit two times with no rest between exercises or at the end of the circuit











DIET AND EXERCISE,HEALTH AND WELLNESS,PERSONAL TRAINING, INTERVAL TRAINING, AND WELLNESS,FITNESS

WHY DO WE CALL IT WEIGHTLOSS

The definition of loss is missing something that is cherished.  How does that pertain to weight loss?  If we lose something we feel sad and it takes a while to get over that feeling. 

     Everyone I know who wants to get in shape looks for the next great diet.  Let’s look at this word for a moment.  If you drop the T in Diet what do you have? Die, isn’t this what most people want to do when they are trying to get rid of those extra pounds.  Why is something good we are trying to do have such a bad connotation? 

This brings me back to my point about weight loss.  When you lose  something you look long and hard to try and find it again.

This means after struggling to lose say 50lbs over 6 months you wake up one day and say oh my god where did those 50lbs go. I must find them  because a loss is not good.

Where could it have gone?  I know that 50lbs is in the pasta, cookies, white flour, cupcakes and candy and my old sedentary lifestyle.  I want it all back to make me feel whole again.

     This is why I think we should call the process of weight reduction Weight Release, doesn’t this make sense?  When we get rid of extra pounds we release that in the form of energy into the universe.  We don’t want it back.  We will not wake up in a month or two and say where did my flab go?  We released it never to return.  This can be accomplished with a flexible eating plan and workout to help tone and shape your body.

 Weight release is easy as 1,2,3.  You can release on average 5lbs a week guaranteed by following my own weight release eating plan and participating in a workout program that will set you metabolism on fire.

Dave Knapp NCSF-MCPT,CNS

princetonbootcamps@yahoo.com

health and wellness,diet and exercise, personal training, exercise fitness

IS YOUR BODY READY FOR SUMMER?

ARE YOUR READY TO PUT ON THAT BATHING SUIT AND STRUT YOUR STUFF.

     I SEE THE GYMS ARE FULL WITH PEOPLE GETTING READY FOR THE SUMMER BATHING SUIT SEASON.
   
EVERYONE WANTS TO TRY THE NEXT BEST WORKOUT TO LOOK THEIR BEST ON THE BEACH.

MOST PEOPLE READ THE MAGAZINES AND ARTICLES ON THE INTERNET THAT TELL THEM 10 MINUTE HIIT WORKOUT WILL GIVE YOU THE BODY THAT WILL TURN HEADS OR FOLLOW THIS ROUTINE AND YOU WILL GET A KICK ASS BODY.

UNFORTUNATELY EXERCISE IS ONLY 20% OF THE SOLUTION.

WHAT GOES IN THE PIE WHOLE LEADS TO 80% OF YOUR SUCCESS OR FAILURE.

DIET IS A 4 LETTER WORD IN MY BOOK.  IF YOU LOOK AT THE FIRST 3 LETTERS THIS IS WHAT YOU WANT TO DO IF YOU FOLLOW MOST OF THEM.

PACKAGED AND DELIVER MEALS LIKE NUTRISYSTEM AND JENNY CRAIG DO NOT TEACH YOU HOW TO EAT.  THEIR WHOLE OBJECTIVE IS TO GET YOU HOOKED ON THEIR SERVICE AND DEPEND ON THEM FOREVER TO KEEP THE WEIGHT OFF.

LOSING WEIGHT IS NOT ROCKET SCIENCE THE ONLY WAY TO HAVE SUCCESS IS TO KEEP YOUR BLOOD SUGAR STABLE.  HOW YOU ASK DO YOU DO THIS.

IT IS MUCH EASIER THAN YOU THINK.

IF YOU LOOK AT YOU PLATE AS A PIE AND FOLLOW THESE EASY STEPS YOU WILL NEVER BE OVER WEIGHT OR HUNGRY AGAIN

YOUR PLATE SHOULD BE SET UP THIS WAY:
1/4 PROTEIN
1/4 STARCHY VEGETABLES
1/2 FIBROUS VEGETABLES

ALWAYS MAKE SURE THAT YOU NEVER DEPRIVE YOURSELF.

PICK ONE DAY DURING THE WEEK AND EAT WHAT EVER YOU WANT.  NORMAL PORTIONS DONT BE A GLUTTEN.  THIS WILL KEEP YOU ON TRACK

THAT,S IT IN A NUTSHELL .  LIKE I SAID NOT ROCKET SCIENCE
WATCH THIS BLOG FOR MORE INFO

DAVID E KNAPP NCSF,CPT-CNS
KNAPPWEST FITNESS CONSULTING. LLC

NUTRTION,PERSONAL TRAINING,FITNESS,DIETS,