DID YOU KNOW THAT JUST 2 EFFICIENT EXERCISES PUT TOGETHER WILL MAKE
YOUR FAT CRY AND DROP THAT BELLYFAT FASTER THAN ICE CREAM MELTS ON A
HOT DAY.
WOULD YOU LIKE TO KNOW WHAT THESE EXERCISES ARE? SURE YOU WOULD.
THE FIRST IS AN OLD RUSSIAN EXERCISE THAT WILL GET YOUR HEART RATE
THROUGH THE ROOF.
IT IS THE ONE AND ONLY KETTLE BELL SWING. DONE CORRECTLY GENERATING ALL
THE POWER THROUGH THE HIPS THIS EXERCISE WILL SLIM YOU DOWN RAPIDLY.
THE NEXT EXERCISE IS THE MOST BENEFICIAL BODYWEIGHT EXERCISE THERE IS.
IT IS THE ONE AND ONLY SQUAT THRUST.
THESE 2 EXERCISES DONE IN LADDER FORM WILL MAKE YOU SMILE WHEN YOU LOOK IN THE MIRROR.
LADDER FORM MEANS
15 KETTLE BELL SWINGS
15 SQUAT THRUSTS
14 KETTLE BELL SWINGS
14 SQUAT THRUSTS
THESE ARE DONE IN SUCCESSION UNTIL YOU REACH ONLY ONE REP.
THIS COMES TO 120 REPS PER EXERCISE OR 240 TOTAL.
AT ABOUT 3SEC PER REP THIS SHOULD TAKE ABOUT 12- 15 MINUTES.
THESE ARE LOW IMPACT EXERICSES THAT WILL KEPP YOU BURNING FAT FOR HOURS AFTERWARD.
GOOD LUCK
GIVE IT A GO
DAVID KNAPP NCSF-MCPT,CNS
PRINCETONBOOTCAMPS@YAHOO.COM
Wednesday, May 13, 2015
Wednesday, April 29, 2015
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.
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.
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
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
DIET AND EXERCISE,HEALTH AND WELLNESS,PERSONAL TRAINING, INTERVAL TRAINING, AND WELLNESS,FITNESS
Saturday, April 25, 2015
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
Thursday, April 23, 2015
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,
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,
Thursday, November 21, 2013
ARE PRE PACKAGED DIET MEALS THE ANSWER TO WEIGHT REDUCTION?
We have all seen the ads for the meals that are sent to you so there is nothing to do but put them in the microwave and heat.
These meals are the right combination of protein fats and carbs that will start you on the process of weight reduction.
You just open your freezer put them in the microwave and you have a well balance meal.
Is this a great way to reduce the poundage that you have accumulated over the years.
This may be good for a jumpstart to point you in the right direction. What do you do when you have lost the weight. Can you maintain it.
This is not possible. You werent taught how to make the right combination of foods to keep the weight off. As soon as you stop buying these meals the weight slowly rejoins you hips and thighs and your body welcomes the weight with open arms.
The companies who make these diet foods hope that when you see the weight rejoining your body you will rush out and start buying from them again. They dont care about you they just what you seperate you from your cash.
The process to weight reduction is to learn the right combination of foods that will stoke your metabolic furnace and cause you to burn fat instead of storing it.
This process is alot easrier to learn and stick to then you think. All it takes is learning how to combine the right rations of slow carbs fast carbs and protein in every meal to keep those fat burning logs on the fire.
Its like the old saying goes. Give the man a fish and he will eat for the day. Teach a man to fish and he will eat for a lifetime.
The flexible food plan is not a diet it is a way of life you can stick to.
You will be taught how to eat and what to eat at each meal to keep the fires burning. The biggest compliant I get is that I can eat all that food.
One important fact is that you must never deprive yourself. If you want something eat it.
It is possible to reduce 5 lbs a week by just eating your meals and snakes in the right combination.
Here is an example of a days worth of fat burning meals.
BREAKFAST:
2 WAFFLES
2 TURKEY SAUSAGES
SMALL BOWL OF FRUIT
SNACK:
6OZ GREEK YOUGURT
1 DOZEN ALMONDS
LUNCH:
1/4 HAMBURGER
SALAD ADDING SUNFLOWER SEEDS,PUMKINSEEDS AND WALNUTS
DINNER;
FLANK STEAK
BAKED POTATO
MIXED VEGETABLES
This is easy to follow. Just make sure you ad a cheat day one day a week.
This along with a metabolic conditioning workout 3 times a week will keep you on the right track quickly and safely.
David KnappNCSF-CPT,CNS
Runs Princeton Adventure BootCamps and
Knapp West Fitness Consulting LLC in Princeton NJ
Small group training ,BootCamps and personal training are provided
Design weightloss food plans and metabolic conditioning workouts for over 25yrs.
More info go to www.PrincetonBootCamps.com
or call 888-402-2267
diet and exercise,fitness training,personall training, health and wellness, bootcamp workouts,princeton personal training,metabolic conditioning
These meals are the right combination of protein fats and carbs that will start you on the process of weight reduction.
You just open your freezer put them in the microwave and you have a well balance meal.
Is this a great way to reduce the poundage that you have accumulated over the years.
This may be good for a jumpstart to point you in the right direction. What do you do when you have lost the weight. Can you maintain it.
This is not possible. You werent taught how to make the right combination of foods to keep the weight off. As soon as you stop buying these meals the weight slowly rejoins you hips and thighs and your body welcomes the weight with open arms.
The companies who make these diet foods hope that when you see the weight rejoining your body you will rush out and start buying from them again. They dont care about you they just what you seperate you from your cash.
The process to weight reduction is to learn the right combination of foods that will stoke your metabolic furnace and cause you to burn fat instead of storing it.
This process is alot easrier to learn and stick to then you think. All it takes is learning how to combine the right rations of slow carbs fast carbs and protein in every meal to keep those fat burning logs on the fire.
Its like the old saying goes. Give the man a fish and he will eat for the day. Teach a man to fish and he will eat for a lifetime.
The flexible food plan is not a diet it is a way of life you can stick to.
You will be taught how to eat and what to eat at each meal to keep the fires burning. The biggest compliant I get is that I can eat all that food.
One important fact is that you must never deprive yourself. If you want something eat it.
It is possible to reduce 5 lbs a week by just eating your meals and snakes in the right combination.
Here is an example of a days worth of fat burning meals.
BREAKFAST:
2 WAFFLES
2 TURKEY SAUSAGES
SMALL BOWL OF FRUIT
SNACK:
6OZ GREEK YOUGURT
1 DOZEN ALMONDS
LUNCH:
1/4 HAMBURGER
SALAD ADDING SUNFLOWER SEEDS,PUMKINSEEDS AND WALNUTS
DINNER;
FLANK STEAK
BAKED POTATO
MIXED VEGETABLES
This is easy to follow. Just make sure you ad a cheat day one day a week.
This along with a metabolic conditioning workout 3 times a week will keep you on the right track quickly and safely.
David KnappNCSF-CPT,CNS
Runs Princeton Adventure BootCamps and
Knapp West Fitness Consulting LLC in Princeton NJ
Small group training ,BootCamps and personal training are provided
Design weightloss food plans and metabolic conditioning workouts for over 25yrs.
More info go to www.PrincetonBootCamps.com
or call 888-402-2267
diet and exercise,fitness training,personall training, health and wellness, bootcamp workouts,princeton personal training,metabolic conditioning
Thursday, July 25, 2013
CAN YOU BUILD MUSCLE AND AND TONE YOUR BODY AT 45 AS YOU COULD AT 25
Most people think that after 40 it is almost impossible to build muscle and tone your body.
We have all been brainwashed commercials telling us that we are tired and dragging because of low T(testosterone). The media says after 40 you lose you ability to produce T or growth hormone and you must take pills to do this. They say this is the only way to produce a body full of energy and vitality.
All I have to say is BULLSHIT. No matter what age you are you can produce growth hormone and built and tone your body.
Studies have been done with both sexes in their 90's that proved you can build strength and stamina
just by doing resistance exercise on a regular basis.
All it takes is about 20-45 minutes a day 3 times a week no matter what your age to get into the best shape of your life.
People tell me all the time going to the gym does not produce results.
The reason for this is they do the same old thing over and over again and never increase resistance or push themselves to to their personal edge.
You can go to a personl trainer and hope they listen to you and that they know what there doing.
You can join a bootcamp and be with like minded people who are trying to achive the same goals
you are.
Princeton bootcamps will get you in the best shape of your live. We will always push you to your personal edge but never over.
You can get the results you want. All it takes is the right mindset and an experienced professional to guide you along the way.
princeton personal tainer,diet and exercise,fitness bootcamps,health and wellness, aerobic exercise,
bodyweight training
We have all been brainwashed commercials telling us that we are tired and dragging because of low T(testosterone). The media says after 40 you lose you ability to produce T or growth hormone and you must take pills to do this. They say this is the only way to produce a body full of energy and vitality.
All I have to say is BULLSHIT. No matter what age you are you can produce growth hormone and built and tone your body.
Studies have been done with both sexes in their 90's that proved you can build strength and stamina
just by doing resistance exercise on a regular basis.
All it takes is about 20-45 minutes a day 3 times a week no matter what your age to get into the best shape of your life.
People tell me all the time going to the gym does not produce results.
The reason for this is they do the same old thing over and over again and never increase resistance or push themselves to to their personal edge.
You can go to a personl trainer and hope they listen to you and that they know what there doing.
You can join a bootcamp and be with like minded people who are trying to achive the same goals
you are.
Princeton bootcamps will get you in the best shape of your live. We will always push you to your personal edge but never over.
You can get the results you want. All it takes is the right mindset and an experienced professional to guide you along the way.
princeton personal tainer,diet and exercise,fitness bootcamps,health and wellness, aerobic exercise,
bodyweight training
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