[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 facts and tips – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Wed, 04 Jan 2017 22:14:16 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Balancing School and Fitness for the Upcoming School Year https://www.thehumantrainer.com/8balancing-school-and-fitness-for-the-upcoming-school-year/ https://www.thehumantrainer.com/8balancing-school-and-fitness-for-the-upcoming-school-year/#respond Wed, 05 Sep 2012 08:44:37 +0000 http://thehumantrainer.com/8balancing-school-and-fitness-for-the-upcoming-school-year/

The dreadful time of starting a new school year is upon us. For most college and university students this usually means one of two things when it comes to fitness:

1- Putting being a good student aside, school for you means being away from the folks and partying with friends. This goes hand in hand with eating whatever you want which usually includes a lot of junk food and alcohol.

Or

2- Balancing school, life, and a job is overwhelming enough! You have no idea where you would fit in maintaining a regular workout schedule on top of all that!

Whether you are 1, 2 or a mixture of both, eating right and staying healthy will decrease your chances of getting sick and help you stay more focused for your studies. Staying healthy during a hectic semester is easier than it looks. All you need is a few guidelines and the right tools.

Here are 7 great tips to help you get on track this school year:

Food- Making the right food choices becomes more difficult the busier you get, and most students get caught up in going for whatever’s quick and easy, or something they can nimble on to get through those late night cram sessions. This usually results in meals and snacks of frozen pizza, take out, Ramen noodles, chips and candy. There are plenty of options out there that can be just as quick but a lot more healthy. For snacks, get stuff like nuts, beef jerky, peanut butter on fruit or celery, and veggies with dip. For meals, a convection oven can work miracles for making small meals of just about anything, and frozen veggies cook up real easy in the microwave. Just use your brain and think outside the box.  

Write it Down- Amidst all the books you need to buy for your classes you should include a notebook dedicated to fitness and calorie journaling, as well as something you can write out your daily schedule in. You’d be surprised, but writing it out actually does make a difference in noticing what you are eating and how much exercise you are actually getting in. Writing out your schedule makes it is easier to see where you can fit in a workout, and by giving the gym time a designated time slot you will be less likely to skip out.  

Get a water bottle– We all know by now that we need to drink 8 glasses of water a day. Drinks like coffee, juice and soft drinks don’t count so get in the habit of carrying a stainless steel or glass water bottle with you to classes. Water goes a long way in keeping you focused and alert, so stay hydrated this semester!  

Be realistic– Once school gets going everybody has more and more on their plate, so set fitness goals that are realistic and work for you. If you can’t get to the gym everyday perhaps that is just not a realistic goal for you to attain at the moment. Don’t stress yourself out about it because that will just set yourself up for disappointment and cause you to give up.  Start off small and work your way up. Studies have shown that even doing vigorous exercise for as little as 15 minutes a day can have great health benefits.

Astone Fitness’ Circuit7 series is a great way to get in a full body workout in just 7 minutes without ever leaving your dorm room. 

Join the School Team –Joining your school’s sports teams is a great way to have regular exercise, not to mention pick up chicks! Being on a team will force you into maintaining a fitness routine: practices will give you a regular schedule you have to follow and your teammates will rough you up if you’re a no show!  

Get in. Get Out. When hitting the gym, do it at a time where you’ll be able to enjoy it and maximize your time. Try to go on days where you have less classes and at times when the gym is less crowded to avoid wasting time waiting for machines. Gyms tend to be quieter in the morning or early afternoon.  

Stay Home.  It is important to keep your routine as regular as possible, so if you’re having a hard time making it to the gym why not try cutting out the travel time and working out at home? There are now so many at-home workout systems that are compact, easy to store, and give you a phenomenal full body workout. Try Ripcords or The Human Trainer.   Don’t forget that if all else fails you can take the stairs instead of the elevator, bike instead of bus, or just toss a football around with your bud. Every bit counts! Exercise improves your mood, concentration and health, and weight so make it a regular part of your study schedule.

CLICK HERE for more info on how exercise can help you get good grades.

Have a great school year and don’t study so hard!

 Astone’s Back to School Sale going on NOW!

Sources: Collegebodu.wordpress.com, livestrong.com  

]]> https://www.thehumantrainer.com/8balancing-school-and-fitness-for-the-upcoming-school-year/feed/ 0 RECOVERY ENERGY FOODS: WHAT TO EAT AFTER THAT KILLER WORKOUT https://www.thehumantrainer.com/3recovery-energy-foods-what-to-eat-after-that-killer-workout/ https://www.thehumantrainer.com/3recovery-energy-foods-what-to-eat-after-that-killer-workout/#respond Thu, 09 Aug 2012 19:40:51 +0000 http://thehumantrainer.com/3recovery-energy-foods-what-to-eat-after-that-killer-workout/

 

If you are keen enough to exercise and workout then you are probably also keen to avoid ruining the fitness gain by eating unhealthily afterwards. In this article we outline a healthy eating post-exercise plan that helps the athlete to re-gain energy.

The key is to not only consume, but to get the balance right between consumption of fluids, calories, carbohydrates, protein and fat.

Post-Workout Diet

Fluid: When the athlete exercises (s)he loses fluid. Therefore it is important to drink about 18 ounces of water following your exercise. If you sweat to an extreme extent then consume a sports drink with electrolytes.

Calories: It is clearly tempting to just eat anything after you have completed a workout. However this is a wrong-headed idea. Ideally the following plan of action is preferable. Let’s say that you burned 800 calories during your workout. The healthy option is to now re-gain half of that… i.e., 400 calories. Obviously such precision is not essential. Nevertheless if you are serious about health and fitness an approximation is healthy.

Carbohydrates: Almost two-thirds of your calorie in-take should derive from carbohydrates. This is a priority in order to replace loss of muscle energy (glycogen). If your workout was moderate and lasted a little less than an hour… then around 35 grams of carbohydrates is advisable. On the other hand if your workout is tougher than a moderate’s and uses up a lot more energy than the average gym go-er… then around 55 grams is recommended. If you possess high carbohydrate food that is low in whole grains/fibre then you can healthily consume that food now.

Protein: Consuming protein is important and should form part of a post-exercise meal. The role of protein here is to re-build your muscles. A quarter of the post-exercise calories you consume should derive from protein… i.e., around 12-13 grams, whey protein has become one of the most popular sources for fitness enthusiasts.

Fat: Fat is rightly unpopular among health and fitness enthusiasts. Obviously eating a high fat meal after you have exercised would ruin your gains derived from the workout. Nevertheless, ideally, you should include a small amount of fat in the post-workout meal, i.e., around 10 grams. Ideally, you will be eating within an hour of finishing your exercise. Obviously your body may scream at you for a drink! The best part of the immediate post-workout period is that you can healthily reward yourself with an instant re-energizing smoothie, a chocolate drink or an energy bar.  

 

The above content was created on behalf of Powerhouse Fitness a leading online supplier of home gym equipment by Karl Young a sports and fitness enthusiast.   

]]> https://www.thehumantrainer.com/3recovery-energy-foods-what-to-eat-after-that-killer-workout/feed/ 0 Beat Your Swimsuit Dread – Tips on how to look great this bathing suit season. https://www.thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/ https://www.thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/#respond Fri, 15 Jun 2012 06:05:49 +0000 http://thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/

Summer is fast approaching. Can you feel it? Sure, this season brings about the joy of hanging with good friends, BBQ’s, and sunshine, but for some it’s partnered with the feeling of dread…for bathing suit season that is!

No need to feel squeamish this bathing suit season. Just use these helpful tips and you’ll be ready to flaunt it right in time for the first beach party!

These tips are divided into three distinct sections 1) Exercise 2) Food and Nutrition 3) Beachy Bonuses.

Read through the whole article to make sure you get the full benefit of all of these great tips.

 

EXERCISE – Work it off. Firm it up.

The best way to look better is to work for it. Here are a few things to keep in mind during your workout to help give you an added boost.

Don’t just do Cardio: You many think that you only have to pump up the cardio in order to lose the extra poundage you put on over the winter, but you need a balance of cardio and strength training to get the best results. Sure, cardio burns calories and gets rid of fat, but strength training will help increase your resting metabolism and firms and tones the body. So, for best results mix both into your training session.

  • For long lean muscles, work with lighter weights and do more reps.
  • Try doing 30-60 seconds of cardio in between your strength training sets (IE. jumping jacks or jump rope) or adding some high intensity intervals (HIIT) to your cardio routine. This will challenge your heart and lungs throughout your workout and will therefore burn more calories.

Work your Core:  A good posture will make you instantly look better in a swimsuit. Pulling your shoulders back and keeping your head up will not only make you look confident but will also pull your stomach in. Having a strong core is essential to having good posture. Core muscles are the abdominals, lower back, obliques and glutes. Strengthening the core will also help you lose fat faster and will keep your waistline looking tight and slim.

For a great core workout check out our article: The Low Down on Core Strength Training

Try All-in-One Routines: Research shows that full body workouts are more beneficial to losing weight because you will burn more calories from working out all of the major muscle groups at the same time. Plus, a full body workout is great for those who have a hard time sticking to a schedule. If you can’t make a workout, you won’t miss working on a certain muscle group like you would if you do split-workouts. A great piece of equipment to help you get your full body workout on is a suspension gym. Because you are suspended from holding onto hanging straps you have the added bonus of trying to keep your balance in every exercise. This will keep your core and legs engaged in every exercise you do.

Check out The Human Trainer suspension gym.

Squat!: Squats are probably the best exercise you can do to gain leg definition in your thighs and help you have a cute perky butt!

Don’t underestimate the power of a sexy defined back: If you haven’t already, make sure to add some bent over rows, lat pull-downs and pull-ups to your workout sessions.

Stretch: Stretching the tight muscles in your body will help elongate your muscles resulting in looking leaner and having better posture. For more information on stretching read: Stretching. Do You Do It?

 

FOOD AND NUTRITION – You Are What You Eat.

Drink Water: Water keeps your skin looking healthy, regulates the body, and flushes out toxins. Not drinking enough water will cause your body to retain water, which will make you look bloated.  Carbonated drinks will also make you bloat. Alcohol will make you retain water, and juices and sodas are full of sugar. Try to stick to water as much as possible. To eliminate the boring factor try added lemon or lime to your H2O.

Cut Down on Sugar & Salt: Eating sugar off balances your blood sugar levels, which causes you to crave even more sugar and increases your appetite. Try your best to avoid sugar at all costs. Foods that have a high sodium level can cause major water retention.Stay away from processed foods and fast food, as they are full of sodium, preservatives and saturated fat.

Watch your Carbs: Consuming a diet high in processed carbohydrates can cause major weight gain. Stay away from products like: breads, donuts, cakes, pizza, pasta, biscuits and muffins. Get your energy from carbs like fruits and vegetables. Just remember that fruit is high in sugar. Have no more than 1 or 2 fruits a day, and stick to the ones with lower sugar content like: apples, pears, strawberries and blueberries.

Smaller Portions. More Often: Eating 5-6 smaller meals throughout the day as oppose to the standard 3 is a good way to keep your body knowing there is always food coming. This way it won’t have reason to store fat and will keep your metabolism revved up.

Go for Healthier Protein Sources: Avoid processed meats like cold cuts, pepperoni and sausages. Fish, eggs, nuts and poultry are great protein sources. Remember that a proper protein portion is no bigger than the size of your fist!

Get your Healthy Fats: Fats from fatty fish like salmon, avocados and almonds have been found to help you gain muscle and lose fat. If you aren’t getting enough from your actual food a great alternative is fish oil supplements with Omega 3.  

 

BEACHY BONUSES 😛

Find a Flattering Suit: You may not be perfectly comfortable revealing all of your lumps and bumps but finding the right suit for your body type can help accentuate your more flattering parts and hide your weak spots, making you look and feel more va-va-voom. Remember that solid colors are always more flattering then crazy patterns, and stay away from horizontal stripes.

For great bathing suit advice for women check out Oprah.com’s article.  For men check out Esquire Magazine’s article

Get a Tan: No one wants to hit the beach looking like a big white piece of mozzarella cheese, and having a tan willmake your muscles look more defined and will give off an overall leaner appearance.  Have a few tanning bed sessions or try a spry tan.

Moisturize: You want your skin looking healthy and glowing when you hit the beach, so eliminate dry, dull skin by exfoliating regularly and moisturizing daily.

Reduce Stress: High stress levels can cause the body to produce more cortisol, which can trigger storage of abdominal fat. Take a yoga class or do daily meditation to keep your stress levels in check.

Hit the gym BEFORE the Beach: Try to lift some weights right before, or at least the day before a swimsuit day. This will cause your muscles to look fuller for your “big reveal.”

Take a Self-Esteem Pill: There is a lot to be said about the power of the human mind. Research has shown that placebo pills are just as effective and sometimes even more effective then actual medication because the mind believes it is getting meds and help healing. If you believe you are hot stuff other people will believe it too. Focus on your positives not your flaws.  

Follow these tips and you will be well on your way to looking glorious in a swimsuit.

Have a Wonderful Summer! Don’t forget to wear sunscreen!

Resources: Asiance Magazine, bodybuilding.com    

]]> https://www.thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/feed/ 0 Overworking Your Muscles? https://www.thehumantrainer.com/84overworking-your-muscles/ https://www.thehumantrainer.com/84overworking-your-muscles/#respond Tue, 15 May 2012 17:21:50 +0000 http://thehumantrainer.com/84overworking-your-muscles/

Basic Definition of Overtraining: “Training too hard with not enough rest.”

A lot of people are so eager to tone or gain muscle that they forget that rest is just as important as the workout. Muscles lose strength and elasticity when fatigued, so without rest and time to heal, tearing and other major injury can occur.

How can you tell if you’re Overtraining?

There is no rule or a set guidelines of Exercise VS. Rest. Everyone has different needs and therefore reacts differently to exercise. However, there are a few “clues” that your body will give you to let you know you are overtraining.

  • Lack of Muscle Gain: One of the most obvious clues that you are overtraining is if you stop improving or are unable to improve your muscle strength, mass or endurance even when working out regularly. A common mistake when this arises is to push yourself even harder. Your body may just not been getting enough rest. Try taking a week off. Yes! A whole week, and see what happens. You will probably notice newfound energy and strength when you come back to it.
  • So Sore! The muscles you are targeting are still sore from your previous workout when you work them again. If this is the case, you may be exercising those muscles before they are ready.
  • Lack of Energy: You don’t have enough energy to take you through your workout. You may also have a general lack of energy and/or feel tired throughout the day.
  • Stabbing Pain: Stabbing pain in a muscle that becomes worse when the muscle is used suggests that the muscle is overworked and most likely strained or has another type of injury. Rest the muscle, elevate it, and apply ice. If several days of rest and icing do not lessen the pain, visit a doctor.
  • Difficulty Sleeping: Overtraining can cause altered protein and hormone levels and elevated resting heart rate, which can lead to insomnia. This becomes a vicious circle because you obviously need sleep to properly rest and heal your body after a workout.
  • Mood Swings: In extreme cases, overtraining can cause depression, anxiety, irritability and anxiousness.

Other symptoms are: loss of appetite, frequent illness, and loss or irregular menstrual cycles for women.

 

So you think you’re overtraining? What to do?

  • First things first: Take time off (about a week). Give your body time to rest and catch up. After that, try reducing the intensity and/or frequency of your workouts. If you feel better (I.E. less sore, more energy, finally achieving successful gains in muscle size and strength) you can reasonably assume that you were overtraining in your old routine.
  • Make sure you’re eating right. Without enough calories, water and the proper balance of protein, carbs and fats, your body will have trouble repairing muscle tissue after workouts. See our article: What to Eat Before and After a Workout
  • Rotate Working Different Target Muscle Groups. A lot of people will workout their abs every day to try and get a 6-pack. Remember that muscle actually build during recovery time. Cycle different muscle groups day to day in order to give sufficient rest time.

 

Listen to your body. Be Realistic. If you are highly stressed or not getting enough sleep don’t push your body too hard. If you are already working in a physical demanding job (ex. farmer) there is no need to work out every day. Give yourself days off in between workouts. Your body will thank you by giving you the results you are after.

 

Resources: Livingstrong.com  

]]> https://www.thehumantrainer.com/84overworking-your-muscles/feed/ 0 Can Exercise Negatively Affect Your Sperm Count? https://www.thehumantrainer.com/67can-exercise-negatively-affect-your-swimmers/ https://www.thehumantrainer.com/67can-exercise-negatively-affect-your-swimmers/#respond Sat, 10 Mar 2012 06:00:37 +0000 http://thehumantrainer.com/67can-exercise-negatively-affect-your-swimmers/

As we all know, an overall healthy lifestyle including regular exercise is greatly beneficial to your health and wellbeing, but a study that was published in the Journal of Endocrinology found that too much exercise caused significant defects in sperm motility, output and quality. (Motility refers to your sperm’s ability to make it to the egg)

How Exercise Hurts the lil’ Guys

Scientists believe that excessive exercise can reduce sperm count for two reasons:

#1) Strenuous exercise can cause heat to build up around the testicles, which can damage sperm and interfere with healthy sperm production. “The boys” produce the best quality sperm when they keep cool  (34.5-36 C or 94-96 degrees F, which is a couple of degrees cooler than normal body temperature)

#2) Too much exercise can produce high levels of adrenal hormones, which can lower testosterone. Testosterone is necessary for healthy sperm production.

 

How Can You Tell If You’re Working Out Too Much?

Just because a person works out several hours a day (like many athletes do) doesn’t automatically mean that they are exercising too much. Everyone is different, so what would be considered too much exercise for one person may be consider nothing to another. The best way to determine if you are over exercising is to be aware of the classic symptoms of overtraining. If you are engaging in vigorous exercise but are not experiencing any of the symptoms, you should be okay.

Symptoms of Over training:

  • Decline in performance
  • Chronic fatigue
  • Elevated resting heart rate
  • Hormonal changes
  • Slower heart rate recovery
  • Elevated blood pressure
  • Persistent muscle soreness
  • Loss of appetite
  • Unexplained loss of weight
  • Headaches
  • Heavy legged feeling
  • Frequent colds and flu, gastrointestinal disturbances

How Exercise Helps

Exercise helps you get to and stay at a healthy weight, lowers stress levels, and lowers the risk of heart disease. Being over or under weight increases your risk of infertility. It’s a good idea to maintain a BMI in the mid range (20-25) in the months before and during trying to conceive. Stress also interferes with your hormonal systems, especially testosterone production, and finally some drugs that are used to treat heart conditions such as high blood pressure can cause infertility. Most of all exercise makes you feel great, physically and mentally!

Needed Lifestyle Changes

Exercise alone won’t completely turn your sperm motility around. Here’s a selection of the worst offenders to your wedding tackle:

Steroids Androstenedione is a “natural” anabolic steroid that is available at some health food stores, but it being natural doesn’t make it any less potent. Like any other anabolic steroid, it can shrink the testicles and lower sperm count.

Mr. Hot Pants Using a laptop or ipad on your lap or keeping your cell phone in your front pants pocket has been linked to increased scrotal temperature which is a big no-no.

Biking Cyclists, especially mountain bikers have been proven to register less then half the sperm count and sperm movement than non-cyclists. The constant steady pressure on the scrotum from being squished on skinny seats and hitting bumps are found to cause damage to arteries and nerves that can result in erectile dysfunction. If you bike (this includes scooters and motorbikes) choose a wider seat that doesn’t put pressure on your scrotum.

Cigarettes It may take longer for your partner to become pregnant if you smoke. A 2003 research paper confirmed that smoking affects the quality and quantity of sperm.

Mary Jane Marijuana has been linked with reduced sperm quality, and will reduce the fertility.The active ingredient in marijuana binds to estrogen receptors in the testicles, resulting in sperm that can’t hang on to an egg.

What you Eat Avoid processed foods. A diet heavy in processed foods is a diet deficient in Vitamin B and C, which play a vital role in fertility. Eat a healthy diet that includes foods rich in zinc, selenium, folate and antioxidants. Soy should not be consumed more than once a week because it has been found to increase estrogen levels.

Give it Time

If you are planning on trying to conceive and are worried about any of the problems listed in this article, don’t get your undies in a twist. Most male sub-fertility can be reversed in as little as 3 months, so the bottom line is, if you commit yourself to a few months of good levels of exercise and healthy eating you’ll be in top shape to be a daddy in no time.

 

Resources: Babycenter.in, livestrong.com, Men’s Health

]]> https://www.thehumantrainer.com/67can-exercise-negatively-affect-your-swimmers/feed/ 0 Top 3 Muscle Myths – Unravel the Truth https://www.thehumantrainer.com/60top-3-muscle-myths-unravel-the-truth/ https://www.thehumantrainer.com/60top-3-muscle-myths-unravel-the-truth/#respond Thu, 16 Feb 2012 06:00:19 +0000 http://thehumantrainer.com/60top-3-muscle-myths-unravel-the-truth/

Let’s admit it – Gyms are full of students or good-intentioned phsy-ed teachers who become trainers, coaches, or know-it-all gym preachers. They may not know the truth about HGH supplements but still recommend them; they unknowingly propagate lies that have been passed on for ages without questioning them in the least. Sure, they have a desirable ripped body but this doesn’t mean that they know everything. It is the experts and researchers who dig for the truth by conducting various studies and experiments that give you the verified information.

Below are a few muscle myths that constantly make rounds in gyms but have been busted by experts:

Myth 1. The Best Way to Burn Fat is Cardio Yes, cardio burns calories a lot more than resistance training, but lifting weight works off even more fat and is thereby the best way to burn fat; even better than cardio. A recent study mentioned in The Journal of Strength and Conditioning Research revealed that women who did a one hour strength training workout burned 100 calories more on an average after 24 hours than those who didn’t do any weights. So, the more the muscles are involved, the higher the amount of fat burnt.

Myth 2. You Will Get Bulky If You Lift Weights It would behoove you to know that muscle growth doesn’t happen very rapidly. It is a slow process that may take anywhere from a few weeks to a couple of years. It is not unusual to hear people complain that their jeans feel uncomfortably tight or small now that they have started weight lifting and have therefore grown a lot of muscle. Although these people may not be wrong in saying this, the strength training may not be the reason for their jeans getting tight. This is because muscle is a lot more dense than fat, so it uses less space to stuff in the same weight. Consequently, the more you build muscles, the tighter will be your body. It is actually less exercising and poor diet and not the weight-training program that actually gives the bulky appearance.

Myth 3. Muscles That Remain Unused Turn Into Fat This is not how our body works. Fat and muscle are two very different tissues. When you give up on your strength training, you’ll soon notice shrinking of your muscles that change your muscle density and tone completely. Also, your lean muscle tissue begin to be replaced by fat cells that create the weight gain illusion, however the truth is that the muscle never converts into fat. The above points in no way suggest that the workout routine you are following is not effective if you abide by the above myths. It simply means that if you are aware of these myths you will be better informed and will not make mistakes. As a result, it will take you relatively less time in building the same amount of muscles, without exposing yourself to risk for any injury. It’s high time that you update your workout routine now!

 

GUEST BLOGGER: Tracy Rodrigues is a personal fitness trainer and a freelance writer. In her free time, Rodrigues love to offer credit repair advice to people, thanks to her vast knowledge in the field of finance.

]]> https://www.thehumantrainer.com/60top-3-muscle-myths-unravel-the-truth/feed/ 0 What You Need to Know About Crossfit https://www.thehumantrainer.com/51what-you-need-to-know-about-crossfit/ https://www.thehumantrainer.com/51what-you-need-to-know-about-crossfit/#respond Thu, 26 Jan 2012 06:00:51 +0000 http://thehumantrainer.com/51what-you-need-to-know-about-crossfit/

Crossfit is increasingly growing in popularity in the fitness world, and it doesn’t seem to be just another trend, but an all around new way of doing things. If you are curious about Crossfit but need to know more about what you’re getting yourself into, here’s what you need to know.

 

What is Crossfit?

According to their webpage, Crossfit specializes in not specializing, meaning that there is no specific type of workout they focus on. By design their program is broad, general and never doing the same routines over and over. The key aim is to confuse your muscles with an ever-changing variety of exercises and exercise types. It contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as increased work capacity across all these domains. They do not have different programs for different fitness levels. They use the same routines for elderly individuals and professional athletes alike, but adapt the scale load and intensity of the program based on your ability. CrossFit adaptations include programs for children, pregnant women, seniors, police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

CrossFit athletes do exercises such as: sprinting, rowing, jump rope, rope climbing, carry large loads quickly over long distances, and use powerlifting, gymnastic, and Olympic weightlifting techniques. CrossFit athletes also use dumbbells, Olympic rings, pull-up bars, kettlebells, and many bodyweight exercises.

As a Crossfit-er, you can train at a “box” which is a gym affiliated with CrossFit, or on your own. Those who workout on their own typically follow a “Workout of the Day” or “WOD” which are posted daily on the Crossfit website. Classes at affiliated gyms typically include a warm-up, a skill development segment, and a high-intensity workout that lasts around 10-20 minutes. Some affiliates offer additional classes such as Olympic weightlifting classes.

 

Crossfit Pros & Cons

Though Crossfit is extremely popular it has come under quite a bit of criticism lately. So let’s talk Pros and Cons.

 The PROS

  • Very Time Efficient: Don’t think you have the time to workout? Most Crossfit Workouts don’t last longer than 20 minutes.
  • High Intensity: More and more research studies are showing that short bursts of high intensity exercise is better for you than the typical hour or more long workouts at moderate intensity. Crossfit is all about this.
  • Workout is planned for you: – No need to figure out what you’re going to do. Your workout is just a mouse click away!
  • No Expensive Gym Equipment Needed- nuff said.
  • Variety: The workouts are always changing, which definitely keeps things interesting.
  • Timed Workouts: Most Crossfit workouts are timed, which usually make the exerciser push themselves harder, resulting in faster and better results. Plus, moving quickly in between sets keeps the heart rate elevated and burns more calories.
  • Muscle Confusion: The fact that the workouts vary so greatly from day to day means the body is always guessing.  It never has the chance to settle into that “workout groove” where it knows what’s coming, which may lead to a workout plateau.
  • Comradery: If you are working out at a Crossfit gym you will be paired up with people in some exercises. You are in a class environment, which leaves plenty of room to meet and interact with new people.
  • Focuses on Compound Movements: Meaning it works several muscles at a time as oppose to isolating the exercise to focus on one specific muscle. The more major muscles you use in a given movement, the more calories you’ll burn.
  • Competition: If you have a competitive spirit and are good enough you can tryout to compete in the Crossfit Games.

 

The CONS

  • Injury Risk: Because Crossfit can be done on your own; there is no guidance on proper exercise form. Timed workouts add the extra risk because people rush through the exercises without properly positioning themselves.
  • Random Programming: Crossfit is often criticized for random exercise programming, which leads to overworking certain muscles and under utilizing others. This may bad posture, unbalanced symmetry and injury.
  • The workouts are HARD! Crossfit is a high intensity form of exercises; pushing the limits in speed and strength. If this doesn’t sound like fun to you then maybe Crossfit isn’t your thing.
  • Results Posting: It is common for everyone’s times and numbers to be written on the board at the gym. If you are more of a private person, you may not like this.
  • Trying for a Specific Goal: CrossFit is so anti-specialization that it will not suit you well if you are training for a specific goal such as a marathon or particular sport.
  • Not sure exactly what you’re getting: CrossFit Inc. certifies CrossFit trainers and licenses the CrossFit name to gyms. Affiliates are free to develop their own programming, pricing, and instructional methods.

 

The CONCLUSION

Crossfit is a great workout for people who are already quite fit and looking to improve their all-around fitness and performance. Those who are looking to train for a specific sport or event should probably look to programs that are more tailored to their goals. And as for beginners, well, Crossfit claims to be very welcoming to those who are just starting out, and if you enjoy high intensity workouts it may be right up your alley. Just make sure to learn proper form and technique before you add more weight or try and beat your time.

Resources: Crossfit.com, changing-bodies.com.       

]]> https://www.thehumantrainer.com/51what-you-need-to-know-about-crossfit/feed/ 0 FAT VS FIT – A Gift to get your butt moving! https://www.thehumantrainer.com/48fat-vs-fit-a-gift-to-get-your-butt-moving/ https://www.thehumantrainer.com/48fat-vs-fit-a-gift-to-get-your-butt-moving/#respond Thu, 19 Jan 2012 06:00:51 +0000 http://thehumantrainer.com/48fat-vs-fit-a-gift-to-get-your-butt-moving/

Want to know how being Fit vs Fat stacks up? We did a little probing here at Astone and we’ve uncovered some monumental, eye-opening findings. A fun little infographic from us to help get you motivated to get more fit! So go ahead! Print it out and tape it to your wall. Heck, turn it into bumper stickers! We Don’t Care!

 

Email it! Facebook it! Twitter it!

– The Astone Fitness Team

fat-vs-fit 502910dc98e6f

 

 

Embed This Infographic: Infographic By Astone Fitness

 

]]> https://www.thehumantrainer.com/48fat-vs-fit-a-gift-to-get-your-butt-moving/feed/ 0 Rethink your resolution. Why you’re failing to stick to it. https://www.thehumantrainer.com/42rethink-your-resolution-why-you-re-failing-to-stick-to-it/ https://www.thehumantrainer.com/42rethink-your-resolution-why-you-re-failing-to-stick-to-it/#respond Thu, 29 Dec 2011 06:00:51 +0000 http://thehumantrainer.com/42rethink-your-resolution-why-you-re-failing-to-stick-to-it/ Well, its that time of year again when everyone asks the same annoying question: Whats your New Years Resolution this year? What makes the question so annoying? Maybe its because no one wants to even think of facing up to their failure again.

The fact is only 20% of people actually stick to their resolutions.

Heres how to change that

A major reason for failing to attain your resolution is that most people try to make a HUGE change in their life happen all at once. For example: As of January 1st Im going to go to the gym 5 days a week. If you cant even remember the last time you stepped in the gym, you are probably setting yourself up for failure.

While the effort to stick to a resolution is a positive thought, a better alternative is to break down your resolution into several smaller attainable goals that you will make throughout the year. This will make it less intimidating. Then, even if you arent able to reach your final goal/resolution, you will have many smaller but still significant wins along the way. Think about it; would you rather give up on a resolution and end up at the end of yet another year, still never reaching that ultimate goal or would you rather say: I may not have lost 15lbs, but I did lose 10!

Have a Backup Strategy. When coming up with a resolution, most of us are so pumped in the beginning that we come up with a plan and are determined to stick with it. Then we end up messing up the plan or missing a couple of workouts and BOOM! We get discouraged and another resolution ends up forgotten! Dont be so rigid in your planning. If you plan on working out every Monday, Wednesday and Friday have Sunday as a backup day incase something comes up.

Generalize you Goal. Dont aim to go to the gym 3 times a week, aim to EXERCISE 3 times a week. If you end up just having the time to go for a walk or do some stretches at home with your Stretch Buddy that counts! Youre less likely to beat yourself up and get discouraged! And do something you enjoy! If you hate going to the gym, chances are you wont stick to it. So take that burlesque dance class youve been dying to take. Go for it!

21 Days. Studies have shown that it takes the average person 21 days of trying something new to turn it into a habit. So when you think it sucks to get off the couch and hit the gym, just remind yourself: 21 days, then it will stop being this hard.

Same Resolutions Year after Year.? Try to find a way to make the change your making something youre adding to your life rather than taking away. Your mind automatically thinks its being deprived if you see your change as a loss. For example, instead of making the goal to “Eat Less Junk Food”, focus on trying to Eat More Healthy Food.” If you start making healthier food choices youll automatically start eating less junk without feeling like youre taking anything away.

Create a game plan. At the beginning of January, get a year calendar and write out your goals. Remember to keep them realistic. How about losing 5 LBS by Valentines Day? You can do that!

Make a Vision Board. Cut out pictures, words, phrases and quotes that can help motivate you, and make a collage on a piece of poster paper. Perhaps its a photo of a dress youve been eyeing, but want to lose weight before you buy it. Or maybe its a picture of you when you were more fit, that you want to get back to. Hang it in a place where you can see it everyday to help remind you of your goals.

Treat yourself to something special with every accomplished goal. Make your reward something non-food related. (Most people think of junk food as a reward and that defeats the purpose). Try something like day trip, or a massage!

Dont Resolution Overload. Pick one resolution/goal to go after and break it up into attainable steps. Youll spread yourself too thin trying to make multiple huge changes in your life, which will just lead to failure of all of the resolutions.

 

A new year has the feeling of starting fresh, so it’s the perfect time to create a new fitness plan. With the help of these winning tips this could be the year those fitness resolutions not only stick, but also become healthy lifelong habits.

Don’t forget to check out some of our workout videos for sample exercises and motivation 🙂

Tell us in the comments what your resolution is this year…

HAPPY NEW YEAR!

 

]]> https://www.thehumantrainer.com/42rethink-your-resolution-why-you-re-failing-to-stick-to-it/feed/ 0 Astone’s Holiday Survival Guide – Part 3 – Christmas https://www.thehumantrainer.com/37astone-s-holiday-survival-guide-part-3-christmas/ https://www.thehumantrainer.com/37astone-s-holiday-survival-guide-part-3-christmas/#respond Fri, 16 Dec 2011 06:00:05 +0000 http://thehumantrainer.com/37astone-s-holiday-survival-guide-part-3-christmas/

Tis the season to be jolly! But that doesn’t mean we have to gain a Christmas belly big enough to compete with the man in red himself! This is the time of year where party comes after party. There are luncheons, work parties, and 3-5 course dinner feasts. Most of us resign to the idea that we are bound to gain a few pounds, but going in with a plan can help you stay on track.

It’s the final segment of our three-part holiday survival guide!

  • On a day where you know you are going to have a big meal, don’t starve yourself to “make room.”  Make sure you start the day off right by having a healthy, low calorie breakfast such as a protein shake mixed with fruit and yogurt. Eat low calorie snacks, and a light lunch. If you have a snack right before dinner you are less likely to consume high calorie appetizers and stuffing your face at dinner.
  • Every holiday day party comes with some kind of alcoholic beverage, and alcohol is a huge empty calorie culprit. Mulled wine contains a massive 253 calories per small glass whereas dry white wine only contains 83 calories per small glass. That’s 173 calories less! Just choose right!
  • When eating in a restaurant, stay away from anything described as creamy, crispy, or fried. Ask for sauces on the side and ask for a box before your meal begins. Put half of your food in the box before you start eating. That way, you won’t feel pressured to finish your plate.
  • Arrange to do a group activity with friends a day or two after Christmas Day – ice skating, or if you’re a lucky bum who lives in good weather, a bike ride! It’s a great way to burn the calories from Christmas dinner, and see the friends you need to see during the holidays without sitting round the kitchen table…consuming more calories! See our article: Winter Wonderland Activities
  • Don’t get sick! At this time of year you are much more susceptible to the common cold and the flu. The increased intake of alcohol and low quality foods also has a negative impact on your immune system. Get a good night’s sleep and make sure to take your vitamins. Take a multivitamin or just make sure you are eating a few fruits, nuts or vegetables each day.
  • Buy stocking fillers that focus on activity for all the family. A jump rope, football, Frisbee, pedometer, workout bands… It doesn’t matter what it is, as long as it encourages everyone to get moving!
  • Look for ways to stay active even when you’re busy: take the stairs, walk instead of driving to the post office to send out your Christmas packages, park your car at the far end of the mall lot to ensure burning a few more calories.
  • When grocery shopping, make a list of everything you need for your Christmas holiday meals and stick to it. You don’t need to buy junk just because it’s on special!
  • Save any uneaten Christmas cake and freeze it. It’ll be ready for unexpected visitors, and takes away the temptation to finish it all yourself!
  • Dance your way into the New Year! Disco dancing burns around 350 calories an hour! Just don’t mess it up with too many cocktails.

 

Remember the main point of the holidays is to spend some quality time with your friends and family and relax after a long, hard year. If you fall off the wagon, don’t beat yourself up. Just make sure you come back even stronger in January and are ready to tackle the New Year head on.

Have a Wonderful Holiday Season!

 

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