[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 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 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/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 muscle – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Tue, 28 Mar 2017 08:00:14 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 What we can Learn from our Olympic Heroes https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/ https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/#respond Mon, 08 Aug 2016 07:00:53 +0000 http://thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/ *Article reposted from August 2012

Another Olympic Games has started, and as I watch the events I cannot help but be left inspired and in awe over these amazing athletes. To watch people who train hours on end 365 days a year, rain or shine, through injuries, setbacks, and defeat all for the chance at a gold metal that can be lost by being a fraction of a second off All I can say is WOW!

Olympics athletes truly show us a glimpse into what the human body is really capable of, and while this degree of dedication isnt necessary for most people, we can still learn from these athletes and apply some of their ways to our workouts and other aspects of our lives.

Do What you Love. A key reason why Olympic athletes are able to get up day after day before the sun rises to train is because they like the sport theyre in. Finding an activity that is enjoyable is key to being able to stick to your training on a long-term basis. Most people automatically think that getting fit means hitting the gym, but if you dread stepping foot into the building chances are youll stop going sooner or later. Take up karate, or a dance class, go hiking or swimming! If you love strength training but rather be outdoors, invest is some equipment like a suspension gym or Ripcords. Do what brings you joy.

Climb your Way Up. It is easy to forget while watching what to us may seem like super-humans that Olympians took years of training to get to the level that they are. Even Olympians have bad days, and no on can be their best all the time. Athletes do not become champions over night, and neither will you. Many Olympians say that a key to their continuing dedication is the day-to-day victories and focusing on their strengths rather than their shortcomings. They are not going through their days trying to be the best, they are just trying to be better then they were the day before.

This is a HUGE key to success. Trying to hit a huge goal and stick to a rigid diet and exercise regime may seem overwhelming. Try taking baby steps and build your way up. If youre just starting out and managed to do a 15-minute workout and skipped dessert enjoy that victory. Dont be mad that you werent able to do the hour workout you planned. 15 minutes is better then the nothing you did last week. Try making it 20 minutes tomorrow, and keeping going.? As long as you keep going, you will reach your goal!

Get a Trainer or Take a Class. Another thing that was a huge realization while watching the Olympics is that these athletes, who are considered the best in the world, still have a coach to guide them. Coaches, trainers or class leaders are a huge help when it comes to setting new goals, motivating you to stick with them and preventing injury along the way by ensuring that you have the right form in your exercises. Its also never a negative thing to have someone cheering you on through all of your accomplishments.

Join a Team. Olympic swimmer Michael Phelps credited his teammates, saying he couldnt have done it without them when he won 8 gold metals in 2008. Olympians are rarely going at it alone, and the people cheering them on have an enormous impact on their ability to stick with their goals. So join a sports team or simply get a friend to be your workout buddy. Youll push yourself harder because youll have someone to motivate you and you won’t want to let them down.

Mix it Up.?Even Olympians can get in an exercise rut, and many of them exercise outside of their sports in order to shake things up. USA Olympic team boxer, Jose Ramirez incorporated using The Human Trainer in order to improve his balance and core. Swimmers do resistance stretching, runners swim, soccer players improve footwork and agility with ballet and yoga. Mixing up your workouts will help you have a well-balanced muscle structure and help to prevent plateaus. Include cardio, strength and resistance exercises, and stretching into your workouts.

Visualize and Stay Positive.?Many Olympians claim that their warm-up before competing is visualizing the game. They imagine and see every victory, possible defeat, and weather patterns ? If they imagine they can get through each obstacle, chances are they will. This is a great tool for workouts and every other aspect of life. If you believe you are capable of getting through things you will.

Stay Strong.?Eating right and getting rest are just as necessary to an Olympian as working out. If athletes don’t fuel their bodies properly, they don’t have the energy and stamina to perform. Make sure to eat a balanced diet of protein and healthy carbs (fruits and vegetables) Stay away from sugar!

Most Olympic coaches require downtime. It is detrimental to staying focused, allowing the body to heal and recover, and preventing burnout. Many Olympians meditate as a way of relaxing. Remember that though Olympians are among some of the fittest in the world many of them cannot put up with the riggers of constant hardcore training forever. Injury and bodily wear-and-tear eventually catch up with them. Unless you are training for a specific event the average person should take a rest day every second or third day.

 

The inspiration that the Olympics causes usually results in an influx of new signups with trainers and gyms around the world. But dont let that newfound excitement to improve yourself die away until the next Olympics. The key thing to learn from our Olympic heroes is not to give up. Keep striving toward your goal, dont let setbacks stop you, and you cannot fail!

Onemedical.com, Dr. Robert Hopper

Article By: Fitness Dame

]]> https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/feed/ 0 Tweak your Muscle Building Process https://www.thehumantrainer.com/97tweak-your-muscle-building-process/ https://www.thehumantrainer.com/97tweak-your-muscle-building-process/#respond Sat, 07 Jul 2012 07:00:42 +0000 http://thehumantrainer.com/97tweak-your-muscle-building-process/

Having a hard time building that glorious muscular body you’re after? If you’re working hard but not getting results you may just need a few tweaks. Follow these “tweak tips” and you can gain 10lbs of muscle within a couple of months!

Work Muscle Groups

The human body naturally uses several muscles at once to perform everyday tasks (IE lifting a box). Therefore, it is now believed that exercises that work entire muscle groups rather than the traditional isolated muscle are better for you. Studies have shown that it also builds muscle faster.

A suspension gym is a great tool for total body workouts. You are constantly having to keep your balance, so your core and stabilizer muscles are engaged no matter what exercise you are doing. Some Muscle-Group Exercises include: dips, deadlifts, farmer’s walks, kettlebell swings, military presses, and pull-ups. When weight lifting, use a weight that you can get through your whole set but have difficulty on the last rep. Increase the weight when you can do every rep of each set without trouble.

Train Hard but Learn to Chill

Though you may think that it makes sense to work out everyday in order to gain serious muscle, it may actually have a counter-effect. Working out breaks down your muscles. You actually build (or rebuild) muscle while you are resting. Make sure to take a day off after every 1 or 2 workouts and to get enough sleep. The half hour to an hour immediately after your workout is prime time to feed your body the nutrients it needs for muscle growth and recovery. Choose the right foods and supplements to maximize your results.

Here are our suggestions:

Eat Your Protein!

Protein is made up of amino acids, which are the main building blocks of muscle. Make sure to eat about 28 grams (or about the size of your fist) of protein at every meal, and especially after a workout. For a quick fix a protein shake is a great alternative to meat, eggs, nuts, etc. Research shows that whey protein is the best for building muscle.

Don’t forget about the Carbs and Fats

Though protein plays a key role in the muscle building process, carbs and fats are just as important, so don’t neglect them. I’m talking HEALTHY carbs and fats! Stick with fruits and veggies and healthy fats like avocados, nuts, and fatty fish. Not eating enough carbs will cause your body to breakdown and burn muscle for energy. Which will cause you to lose muscle! Healthy fats will go a long way in helping produce energy for your intense workouts, and also helps produce testosterone, which is a muscle-building hormone.

Water

Remember that70-to-80% of your muscles are made up of water so stay well hydrated. Drinking water can actually make your muscles look fuller and helps you work out with more intensity.

 

Recommended Supplements

FISH OIL/OMEGA 3

Fish oil is great for a healthy heart and brain, but it has also been found to help gain muscle and burn fat. Try odorless fish oils or ones that are flavored (IE lemon) to avoid fishy after taste. Stick to brands that have a higher EPA/DHA levels like ones that contain Omega 3.  Benefits of Omega 3 are: reduced Inflammation, reduced soreness from training, lowers cholesterol, prevents cancer, heart disease and depression.

CREATINE

Naturally found in the body, creatine gives you added strength and short bursts of energy to help you get the most out of your workout. In addition, creatine draws water into your muscles, which makes them swell (with water) causing them to look larger almost immediately. Make sure you buy pure creatine monohydrate, as some creatine powders have been known to be mixed with some harmful chemicals. For best results start with taking about 10-20 grams a day for up to a week and then back off to about 5g a day. Remember to drink plenty of water while on creatine as it has been known to cause dehydration.

L-GLUTAMINE

L-glutamine is an amino-acid that is very important to intestinal health and the immune system. L-glutamine triggers human growth hormone production and therefore helps speed the healing process of muscles. It also decreases fatigue and helps burn fat.

BRANCHED-CHAIN AMINO ACIDS

Isoleucine, leucine and valine are branched-chain amino acids or BCAA’s.  They make up 35% of the amino-acids in muscle tissue. BCAA’s are susceptible to being burned for energy while training, therefore it is important to replace them in order to allow muscles to grow. Branched chain amino-acids give you more energy, decrease muscle soreness, quicken the recovery process and stops muscles from breaking down.  

 

Remember that supplements are meant as a “help-hand” to your muscle building process. You will not get anywhere if you don’t have proper nutrition, rest, and TRAIN HARD!

Read Food and Exercise: What to eat before and after a Workout for more great suggestions.

 

Sources: www.stronglifts.com. www.livingstrong.com, www.nowloss.com    

]]> https://www.thehumantrainer.com/97tweak-your-muscle-building-process/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 High Intensity Training: The Good and The Bad https://www.thehumantrainer.com/61high-intensity-training-the-good-and-the-bad/ https://www.thehumantrainer.com/61high-intensity-training-the-good-and-the-bad/#respond Tue, 21 Feb 2012 06:00:02 +0000 http://thehumantrainer.com/61high-intensity-training-the-good-and-the-bad/

You may have noticed that Astone Fitness’ Blog is kind of on a role with giving you all the info you need to know about today’s trends in fitness. We filled you in on Boot Camp Training and Crossfit. High Intensity Training is next in the line up. Though there are a lot of conflicting beliefs, researchers are finding that High Intensity Training is a more efficient way to get workout results than the way we have been doing it for years.

 

What is High Intensity Training?

The common way to weight train involves doing a predetermined number of reps in several sets. (Avg. 3 sets X 12-15 reps per exercise) High Intensity Training or H.I.T. refers to a training method that involves doing one set of each exercise up to momentary muscle failure or exhaustion. Exercises are usually only done once a week in order to give that muscle group a sufficient rest period. The main principle of HIT is that the workout is short (usually 10-20 minutes) and intense with reps performed slowly and controlled. This training technique can provide you with a wide range of benefits such as muscle conditioning, fat loss, increased muscle strength and enhanced cardiovascular fitness. Studies are finding that low volume/high intensity training is the most effective way to increase both muscle size and strength.

How it Works

The idea with HIT is that you put your muscles under extreme stress; creating a huge growth impulse. Then you give the muscles a lot of time to recover and build. There are two main factors in doing a HIT workout properly:

Perfect Execution done Slowly Each exercise must be done with perfect form and done at a natural slow pace. Because this means there is less room for cheating or yanking the weights, the workout is all on the muscle you are working, creating better results.

Going to “Real” Failure In most training methods, repetitions are done to failure. (i.e. you keep pushing until you just can’t move the weights anymore no matter how hard you try, and this is the end of your set) In HIT, you go beyond that point.

Some options that are used to help you go beyond failure are: Human Assistance Your spotter will wait until you reach the point of muscle failure and then support you for another two to three reps.

Pyramid Training Immediately lower the weights after failure is reached and do a few more repetitions with reduced weights. With machines, you can have a spotter who removes a couple of plates for you. With free weights you can prepare a lighter set and quickly and safely switch from your heavy weights to your lighter ones.

Short Breaks Another option is, once you reach the point of failure go back into a neutral position, wait for five seconds and then have another go at completing as many reps as you can.

Static Holds Although you may not be able to lift a weight for another rep you will almost certainly be able to hold it statically for a further period and finally lower the weight at a slow controlled speed.  This will take you over the edge to complete exhaustion.

Pros and Cons of HIT

PROS

  • Less Injury: Because of the slow movements there is no excessive tension in any body parts that are not directly involved in the lifting. You are less likely to cause injury to joints because with the slow movements there is no jerking motion and less room for posture error.
  • Plateau Breaker: Many weightlifters will use a HIT routine to help break a plateau; meaning they will use HIT temporarily when another routine stops giving desired results.
  • Easier to be Motivated: Though the training is extremely intense it helps to know that you only have to complete one set, and have about a week before you have to that exercise again.
  • Less Time Consuming: It is a lot easier to be motivated to do a workout when you know it’ll be over and done with in 20 minutes or less.

CONS

  • You Need a Boost: It is extremely difficult and painful to train as hard as is required to workout past the failure point. Without someone spurring you on it’s extremely hard to be motivated to push yourself that hard workout after workout.
  • Working with Heavy Weights: It is argued that if you are not doing HIT with a trainer it is hard to know when a heavy weight may be just too heavy for you. This could result in serious injury.
  • Everyone is Different: HIT recovery time varies from 48 hours up to a full week depending on the trainer and the exercise. But every person recovers a different rates and there are a lot of things to factor in, such as:
    • Some muscles take longer to recover than others
    • Men recover faster than Women
    • The older you are, the longer it takes to recover
    • If you are fit it will take you less time to recover than someone who is not
  • It’s PAIN: Though the workout may be shorter it may be hard to motivate yourself because pushing your body that hard can be extremely painful and takes a lot of energy.

Important tips for HIT Training

  • You should not perform the same exercise at the same weight for more than eight weeks in order to keep progressing. Increase the weight and reduce the repetitions, as you get stronger with each workout.
  • The weights should be regulated properly so that your muscles reach full failure after 5 to 8 reps. Muscle failure is reached when you will not be able to perform even a single more repetition.
  • Enjoy the benefits of the negative parts of the exercise. The negative part of weight training refers to the lowering of the weight. The weight should be lowered down slowly, and you need to concentrate on the muscle being worked. This will stimulate further growth and strength because muscles are weakest in positive/contracting movements.
  • You should not rest for a period longer than 35 seconds in between exercises. Long rest periods causes the intensity of the workout to be reduced resulting in difficulty reaching the failure point.
  • Supplements for muscle recovery are recommended when doing HIT, due to the reason that this technique puts a large amount of pressure on the muscles.

Though High Intensity Training has the perks of achieving greater results in a shorter period of time than the typical multiple set workouts, it should be reserved for those who are already fit and looking for an additional challenge or quick boost. If you are not particularly fit and/or overweight it is recommended to stick with the traditional way of exercising until your muscles are stronger in order to prevent injury.

 Check out getbulky.com’s  new HITMAN High intensity training manual: http://www.getbulky.com/high-intensity-training.html

 

Resources: http://www.bradgouthrofitness.com, www.workoutexperiment.com, www.backformfitness.com

]]> https://www.thehumantrainer.com/61high-intensity-training-the-good-and-the-bad/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 Get hot and sweaty this Valentine’s… GET YOUR MIND OUT OF THE GUTTER! I’m talking Couples Workouts. https://www.thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/ https://www.thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/#respond Mon, 06 Feb 2012 06:00:26 +0000 http://thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/

 

Research shows that people who have a workout buddy are more likely to stick to an exercise program; and there is no better partner to workout with then… your partner! You’ll give it your best shot simply because they’re watching, spend more quality time together, and you’ll get the gift of a better lookin’ gluteus maximus to pinch!  So grab your love off the couch and help each other get fit this year!

 

But how do you workout together when you are both at different fitness levels and like to work out in such different ways? I knew you’d ask that.  🙂

Here are some great ideas to get you started:

Just try it! Most of the time one partner tends to prefer cardio (usually women) while the other tends to prefer strength training (usually men). By working out together you can balance your workout program to include more of both. Plus, switching up your workout routine can help you avoid workout plateaus. So, why not try the yoga class your wife attends every Sunday, and you can teach her how to do suspending weight training? You may end up working muscles that you didn’t even know were there!

Sign up for a class together. Consider trying something new that interests you BOTH: karate, indoor climbing, 5K training, or sports: How bout a co-ed softball team? Or JUST GET OUSIDE! Take up hiking, canoeing, or cycling.

Cardio: Do cardio that allows you both to work at your own intensity level. Group classes like spinning allow each participant to workout at their own level; meaning that you both get the workout you want while staying side by side. 

Jog Much? If you are a slow jogger and your significant other is faster, try intervals. Work at one partner’s faster pace for a few minutes, and then recover at the other person’s slower pace. 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.

Strength Training:  Switch places with one another between sets. While you rest, your partner can switch the weights to their own level and complete their set. ADDED BONUS: You’ll have someone to watch your form and tell you if you need an adjustment.

Stretch together. Assisted stretching has major benefits like increased flexibility, reduced muscle pains and headaches, and better sleep. Aiding your partner by giving her leg a little extra push when doing a hamstring stretch for instance can be very helpful. Just don’t overdo it.

 

ADDED BONUSES:

  • You’ll have more shared interests and more to talk about.
  • It’s Sexy. Taking care of your body and your health shows that you want to be your best for yourself. Ambition and self-esteem is a huge turn on! Which leads me to…
  • A deeper bond & A BETTER SEX LIFE! Exercise produces chemicals in the brain that create feelings of happiness, reduced stress, and also increases arousal and libido. Several studies show that men and women who exercise regularly report better and more frequent sex with their partners. And think about it: heavy breathing, sweating, touching – this sort of physical contact at the gym can’t help but translate into bedroom benefits. GRRRR!

So don’t skip the workout this Valentine’s Day. You’ll feel less guilty about indulging in that heart shaped box of chocolates, and even one couple workout a week can help bring you lovebirds closer.

Check in for my next article. I’ll have a Couple Workout for you to try!    

]]> https://www.thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/feed/ 0 The 12 Days of Christmas – Human Trainer Workout https://www.thehumantrainer.com/35the-12-days-of-christmas-human-trainer-workout/ https://www.thehumantrainer.com/35the-12-days-of-christmas-human-trainer-workout/#respond Tue, 13 Dec 2011 05:00:44 +0000 http://thehumantrainer.com/35the-12-days-of-christmas-human-trainer-workout/

With a little inspiration from the Christmas carol “The 12 Days of Christmas” here is a Human Trainer suspension gym workout to help you get into the Christmas spirit!
 

 
As each day passes you will add on the exercise from the days before (like the song!) so by day 12 you got a mean Human Trainer Workout! For an added challenge, sing along while you’re doing it.
 
On the first day of Christmas my trainer gave to me… A push up with a two knee tuck  
 
On the 2nd day of Christmas my trainer gave to me… 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 3rd day of Christmas my trainer gave to me… 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 4th day of Christmas my trainer gave to me… 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 5th day of Christmas my trainer gave to me… 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 6th day of Christmas my trainer gave to me… 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 7th day of Christmas my trainer gave to me… 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 8th day of Christmas my trainer gave to me… 8 bicep curls (alternating 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 9th day of Christmas my trainer gave to me… 9 two arm rows 8 bicep curls (alternating 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 10th day of Christmas my trainer gave to me… 10 chest flies 9 two arm rows 8 bicep curls (alternating 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 11th day of Christmas my trainer gave to me… 11 tricep presses (overhead, 11 on each side) 10 chest flies 9 two arm rows 8 bicep curls (alternating, 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 12th day of Christmas my trainer gave to me… 12 kneeling crunches (overhead) 11 tricep presses (overhead, 11 on each side) 10 chest flies 9 two arm rows 8 bicep curls (alternating, 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
These exercises are best done with the Human Trainer to get the best results. The Human Trainer suspension gym provides a complete full-body workout. Using suspension gyms allows you to optimize your fitness routine for more range of motion, exercises, and fitness level. Find out more about the Human Trainer.  

 
Have a Jolly Workout!

]]> https://www.thehumantrainer.com/35the-12-days-of-christmas-human-trainer-workout/feed/ 0 5 Tips for Better Abs https://www.thehumantrainer.com/275-tips-for-better-abs/ https://www.thehumantrainer.com/275-tips-for-better-abs/#respond Wed, 16 Nov 2011 00:30:56 +0000 http://thehumantrainer.com/275-tips-for-better-abs/

Great abs are everyone’s dream, male and female alike, and this is perfectly understandable because fantastic abs make us look hot! The real secret to better abs lies in our personal determination, and the following five tips will see you through to far much better abs than you probably imagined.

1. Make a few diet adjustments

Try out simple diet adjustments such as reducing your intake of fats and refined sugars; and substitute the reduction with fruit and vegetable intakes. It’s helpful to note that proper dieting accounts for almost 90% of good abs development, so you must be willing to pay a lot of attention to everything that you put into your body in form of food. The best formula is to always keep your diet essential by locking out unnecessary intakes. Remember to eat within 60 minutes of your workout. For more info check out our article on: What to Eat Before and After your Workout 

2. Keep off sit-ups While the common belief is that exercises like sits-ups and crunches are great for enhancing better abs, the truth is they are not actually the best, and have been found to cause neck injuries and lower-back injuries over time.  The best exercises include military press, dead lifts, bench press, plank variations and dips.

3. Yoga Yoga is fantastic for abs. All you need to do is ensure your core is engaged throughout the 60 or so minutes of your yoga time. Static holds and leg raises are equally beneficial.

4. Rest your abs for 24-48 hours A lot of us think that consistent day-by-day workouts are the only way to achieve the results we want when targeting the abs. But you should actually take enough rest in between work-outs (preferably 24-48 hours.)  Sufficient rest gives your ab muscles a better chance to rebuild. The recommended rest period is two or three times a week, this will guarantee you far much better abs than working them out on daily basis.

5. Try an exercise ball as a work chair Exercise balls like the Astone Anti-Burst Exercise Ball are quickly emerging as exciting alternatives for the work chair and they bear immense benefits that will help put your abs in excellent position due to improved posture in the spine and lower back muscles. The exercise ball is not stable, so your body will be forced to balance itself on the ball, and as it does this, a proper spinal alignment is achieved and your core is engaged which is helpful to your abs. Additionally, with an exercise ball you will constantly need to change your position so you can balance. If you were typing for instance, and you turn to make a call or jot a few notes, your body will automatically take a new position. In short using an exercise ball as a work chair is simply a ‘license’ to constant exercises for your abs.

 

Achieving better abs should actually be part of your long term goals in as far as your health and fitness is concerned. It is going to take you some time and a good level of hard work, patience,  and discipline.

With this in mind alongside these five tips, your dream towards better abs is unstoppable!

For great Core-Workout Tips:Click here.                    

]]> https://www.thehumantrainer.com/275-tips-for-better-abs/feed/ 0 Bodybuilder Alex Nagy Takes On Astone’s Very Own Human Trainer https://www.thehumantrainer.com/24bodybuilder-alex-nagy-takes-on-astone-s-very-own-human-trainer/ https://www.thehumantrainer.com/24bodybuilder-alex-nagy-takes-on-astone-s-very-own-human-trainer/#respond Tue, 01 Nov 2011 20:51:05 +0000 http://thehumantrainer.com/24bodybuilder-alex-nagy-takes-on-astone-s-very-own-human-trainer/

 A few months ago, we heard back from our good friend and natural bodybuilder Alex Nagy. He had made quite an impact in a slew of bodybuilding championships, including winning 2nd Place in the British Natural Bodybuilding Federation (BNBF) South Championships! Alex still fails to disappoint. He trains with the Human Trainer to maintain his best fitness condition.

Just this fall, he was named the British Champion in the British Natural Bodybuilding Federation (BNBF). He is always on the run knocking competition after competition and motivated to surpass his bodybuilding and fitness goals.

To prepare for his competitions he decided to take on The Human Trainer. The Human Trainer, via suspension body weight training, creates a full-body work out and targets specific muscle groups. Suspension training allows you to perform a wide range of exercises, hone your stabilizer muscles, and lets your body determine the intensity of your workout. Not only can it be used for bodybuilding, but for stretching and improving cardiovascular level.

” I used the Human Trainer in the mornings for fat burning circuit trainings, and you can see my results, it was effective.” Alex Nagy.

Alex Nagy’s latest bodybuilding competitions and winnings: 1st Place – NPA South-East Championships, Tonbridge, Middleweight category (Qualified to the British Final) 2nd Place – NPA British Final’s Middleweight Class 1st Place (British Champion) – BNBF British Final, Glasgow, Novice Lightweight 2nd Place – UKDFBA UK Open Championships, Rugby, Lightweight 2nd Place – Musclemania, St. Albans, British Final middleweight category 3rd Place – European Championships middleweight category Alex uses Ripcords resistance bands to also tone, build muscle, and pump up before a big competition.

Read more on Alex’s bodybuilding and fitness tips using Ripcords.  

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