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
Thursday, July 25, 2013
Wednesday, July 17, 2013
Why the Scale doesnt move and whats preventing my weightloss
When the number on your scale won’t budge
If
losing fat were easy then we'd all look like fitness models, right?
Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.
If the number on your scale won't budge then read on for an explanation:
Possibility #1: You're Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don't take it as a license to eat whatever you'd like. When you're trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.
There's a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check with a doctor or nutritionist to make sure that you're eating enough.
Possibility #2: You're Eating Too Many Carbs
Processed carbs will promote fat storage quicker than you can say the alphabet backwards. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.
You're fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet.
Possibility #3: You're Doing Too Much Cardio If you're doing hours of steady-state cardio, it's gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat.
See me about designing your ideal exercise routine for maximum fat loss. I'll let you know how much cardio should be included in your routine.
Possibility #4: You're Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it's there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.
Be sure to get a full eight hours of sleep each night to boost your fitness results.
Possibility #5: Your Snacks Have No Protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you're snacking on. Fruit-only snacks quickly break down to sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter.
Only eat snacks that contain more protein than carbs, and also some fat. This will help to stabilize your blood sugar levels while also keeping hunger at bay longer.
Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it's tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet' products have been highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage.
The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed.
I'm here to help you reach your fitness and fat loss goal. Call or email today to get started on a fitness program that will quickly and permanently transform your body.
Don't wait another week, another day, or even another hour to take action. I'm here now, and I'm ready and excited to see you through your goals.
Let's do this!
Come join us for our next fitness adventure. Go to www.PrincetonBootcamps.com and register for out End of summer fitness fun. Adventure starts August 5th at either 6AM,9:30AM or 6:30PM
David Knapp NCSF-MCPT,CNS
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267
diet and weightloss,exercise,fitness bootcamp,princeton personal trainer, health and wellness
Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.
If the number on your scale won't budge then read on for an explanation:
Possibility #1: You're Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don't take it as a license to eat whatever you'd like. When you're trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.
There's a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check with a doctor or nutritionist to make sure that you're eating enough.
Possibility #2: You're Eating Too Many Carbs
Processed carbs will promote fat storage quicker than you can say the alphabet backwards. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.
You're fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet.
Possibility #3: You're Doing Too Much Cardio If you're doing hours of steady-state cardio, it's gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat.
See me about designing your ideal exercise routine for maximum fat loss. I'll let you know how much cardio should be included in your routine.
Possibility #4: You're Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it's there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.
Be sure to get a full eight hours of sleep each night to boost your fitness results.
Possibility #5: Your Snacks Have No Protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you're snacking on. Fruit-only snacks quickly break down to sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter.
Only eat snacks that contain more protein than carbs, and also some fat. This will help to stabilize your blood sugar levels while also keeping hunger at bay longer.
Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it's tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet' products have been highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage.
The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed.
I'm here to help you reach your fitness and fat loss goal. Call or email today to get started on a fitness program that will quickly and permanently transform your body.
Don't wait another week, another day, or even another hour to take action. I'm here now, and I'm ready and excited to see you through your goals.
Let's do this!
Come join us for our next fitness adventure. Go to www.PrincetonBootcamps.com and register for out End of summer fitness fun. Adventure starts August 5th at either 6AM,9:30AM or 6:30PM
David Knapp NCSF-MCPT,CNS
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267
diet and weightloss,exercise,fitness bootcamp,princeton personal trainer, health and wellness
Monday, June 24, 2013
IF YOU HAVE A CHAIR YOU HAVE A GREAT WORKOUT
Looking for a bodyweight routine with a leg concentration. This is one of my go to workouts when all I have is a chair.
Give this workout a try. It will leave you wanting more.
Warm Up – Round (Light Stretching when they finish the set)
30 sec Body Weight Squats
30 sec Alternating Reverse Lunges
30 sec Push-ups
30 sec Mountain Climbers
3 Rounds of the following Exercises:
30 sec Step-ups on Bench (L)
30 sec Step-ups on Bench (R)
30 sec Triceps Dips
30 sec Rest
2-3 min rest
2 Rounds of the following Exercises:
30 sec Split Lunges on Bench (L)
30 sec Calf Raises
30 sec Split Lunges on Bench (R)
30 sec Rest
2-3 min rest
2 Rounds of the following Exercises:
30 sec Lateral lunges (L)
30 sec Mountain Climbers
30 sec Lateral Lunges (R)
30 sec
2-3 min rest
Abs – 2 Rounds
30 sec Crunches
30 sec Plank (left)
30 sec Supermans
30 sec Plank (right)
3 sec Reverse Crunches
Cool down & Stretch (5-10 minutes)
More workouts like this on can be found when you become part of our next bootcamp session.
Go to http://www.princetonbootcamps.com/ 6AM,9:30AM and 6:30PM time available
Summer is here do you look and feel the way you want?
Next session starts July 1st
Take some time for yourself and get fit in the process.
People who want to renew their 3 month program. Now is the time. A limited number of 3 month programs are available
register before they are gone.
David Knapp NCSF-MPT-CNS
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267
bodyweight workouts ,fitness bootcamps,,Princeton personal training, diet and exercise interval training, tabatas
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267
bodyweight workouts ,fitness bootcamps,,Princeton personal training, diet and exercise interval training, tabatas
Tuesday, April 9, 2013
Friday, April 5, 2013
Thursday, March 28, 2013
THIS 18 MINUTE METABOLIC WORKOUT WILL KNOCK YOUR SOCKS OFF
COMPLETE THIS METABOLIC CIRCUIT AS MANY TIMES AS YOU CAN IN 18
METABOLIC MINUTES DO YOU HAVE WHAT IT TAKES?
REST ONLY AS NEEDED
10 SQUAT THRUSTS
10 SPIDER PUSH-UPS
6 SQUAT KICKS
20 MOUNTAIN CLIMBERS
20 STAR JUMPS
THIS SHORT 18 MINUTE WORKOUT WILL SET YOUR METABOLISM ON FIRE
DO YOU HAVE WHAT IT TAKES TO GIVE IT A SHOT?
WATCH THE POUNDS OF UGLY GOO MELT OFF YOUR BODY.
DO THIS WORK OUT 3 TIMES A WEEK FOR A TOTAL OF 54 MINUTES FOR THE WEEK
METABOLIC TRAINING,FITNESS BOOTCAMPS,DIET AND EXERCISE,BODYWEIGHT TRAINING,WEIGHT FREE WORKOUT,HEALTH AND WELLNESS,PERSONLA TRAININING
METABOLIC MINUTES DO YOU HAVE WHAT IT TAKES?
REST ONLY AS NEEDED
10 SQUAT THRUSTS
10 SPIDER PUSH-UPS
6 SQUAT KICKS
20 MOUNTAIN CLIMBERS
20 STAR JUMPS
THIS SHORT 18 MINUTE WORKOUT WILL SET YOUR METABOLISM ON FIRE
DO YOU HAVE WHAT IT TAKES TO GIVE IT A SHOT?
WATCH THE POUNDS OF UGLY GOO MELT OFF YOUR BODY.
DO THIS WORK OUT 3 TIMES A WEEK FOR A TOTAL OF 54 MINUTES FOR THE WEEK
METABOLIC TRAINING,FITNESS BOOTCAMPS,DIET AND EXERCISE,BODYWEIGHT TRAINING,WEIGHT FREE WORKOUT,HEALTH AND WELLNESS,PERSONLA TRAININING
Monday, March 11, 2013
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