[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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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 Tell Hibernation to Bite It! https://www.thehumantrainer.com/fall-exercise-tips/ https://www.thehumantrainer.com/fall-exercise-tips/#respond Thu, 08 Nov 2012 08:00:00 +0000 http://thehumantrainer.com/fall-exercise-tips/ Many people find the transition from summer to fall a challenge when it comes to staying on track with fitness. The change in weather, temperature, and shorter days leaves summer outdoor activity enthusiasts wanting to go into hibernation.

But autumn comes with great opportunities to take advantage of numerous seasonal and holiday activities, beautiful sceneries with the change of foliage, and not to mention crisp cool air that will allow you to push yourself harder with less of a chance of overheating like in the summer months.

As my mother always tells me: You have to embrace change. Admitting to yourself that summer is over but fall can be just as fun is often the key factor in developing new habits that will take you right through to the end of winter.

Prevent yourself from getting hibernation belly this year with these tips.

Benefit from the Season

There are plenty of fun outdoor fall activities that can trick you into having a great workout. It doesn’t have to feel like exercise to be exercise.

Gather up friends and family and organize a fun fall-themed outing: apple picking, corn mazes, pumpkin picking, hiking or biking on a colorful leaved trail. These activities are specific only to autumn, and can end up being great exercise as well as bonding time with loved ones.

Try hitting the beach for some volleyball or Frisbee, or take your Human Trainer out to your favorite tree. Fall is a great time for enjoying the beach because youll usually have the place to yourself.

Even fall chores like cleaning the gutters or raking leaves can turn into family bonding/calorie burning fun! Raking leaves can burn around 150 calories in 30 minutes. So start making that pile! Heck, make it a competition and see who can make the biggest pile the fastest. Thatll sure get the blood pumping!

Find Local Events & Classes

Autumn usually brings about the start of the holiday spirit, and with that comes a lot of charity runs (I.E. Movember) and events. Having a goal like a race to train for has been proven to help one stick with their workouts; so give yourself a little added motivation and check your paper for local happenings.

Autumn is also the time when schools and classes usually start up a new term. Always wanted to learn to belly dance or box? Nows your chance! Plus, the kids are in school so no need to find a babysitter if you can get into an afternoon activity!

Excuses, Excuses…

Everyone has excuses as to why they dont wanna play outside in the fall. Well, here are plenty of ways to put the main excuses to rest.

Excuse #1: But its so cold

Dressing right will take the excuse of being too chilly out of the equation. Since the weather is in between warm and cold, dressing in layers is usually the best way to go. You may feel chilly when you first start out but once you get moving youll begin to sweat. Because of this it is suggested to wear 3 layers. The inner layer should be a moisture-wicking fabric (ex. DriFit) so it pulls sweat away from the skin preventing you from getting chilled. The second layer should be a warmth layer (like fleece), and the third should be a protective layer (like a windbreaker or waterproof jacket).

Still Cold? Drink Tea.

Tea is a great healthy way to keep warm this fall. Plus, green and black teas are full of antioxidants, which can help ward off the flu bug.

Excuse #2: But the days are so short

Exercise earlier in the day. With the time change and it becoming darker earlier it can feel as if it is later in the day than it really is, and make you feel more drained and tired at the end of the day. Getting into the habit of working out early will make sure the workout gets done, and will keep you energized longer for the rest of your day.

Reminder: If you are getting out there in the dark hours be safe and wear light colors and reflective gear.

Excuse #3: Im distracted by all these great new shows.

Many people get sucked into all the new TV shows premiering in fall. But dont let it turn into an excuse. It is very easy to get exercise while watching TV. If you just workout during the commercials youll accumulate about 20 minutes of exercise during a 1-hour show. Jog in place, do jumping jacks, push-ups, or sit-ups. Exercise bands are a great way to get some resistance training while your eyes are locked on the tube.

Schedule your Workout

Research shows that if you schedule something you are more likely to do it. So put your workout in your planner and stick to it like you would with a work meeting or doctors appointment.

Remember the 21-day rule: It takes 21 days for the body to develop new habits. This is a great time to start. Get on it for the next 21 days and youll have a new positive, healthy habit of getting physical activity everyday right in time for Christmas. And youll be a step ahead of the game for that New Years resolution!

Tell hibernation to bite it! Get out there and enjoy all the wonders fall as to offer.

 

Resources: livingstrong.com, webMD

]]> https://www.thehumantrainer.com/fall-exercise-tips/feed/ 0 Deskercise: Working Out at Work. https://www.thehumantrainer.com/99deskercise-working-out-at-work/ https://www.thehumantrainer.com/99deskercise-working-out-at-work/#respond Thu, 19 Jul 2012 05:37:41 +0000 http://thehumantrainer.com/99deskercise-working-out-at-work/

 

The human body is designed to move, yet the average American sits at a desk job for approximately 10 hours a day. Prolonged sitting and staring at a computer all day can bring about all kinds of health problems such as: migraines, circulation diseases, weight gain, poor posture and eye strain. It’s no wonder such a large percentage of Americans are over-weight and unhealthy.

In continuation on the topic of my last article: Need a Raise? Exercise! (where I talked about how a recent study concluded that those who exercise get paid more) here are some tips to actually get some exercise while at the office, and maybe even help you get that raise!

“Exercise at the office? Well, I don’t want everyone to stare at me!” is probably the first thought that crossed most of your minds. Keep in mind that most of your co-workers are probably suffering from the same “desk issues” as you are. If you start exercising at your desk you’re probably more likely to start a trend then to have everyone pointing and laughing.

Still nervous?

There are plenty of “subtle” things you can do. Remember that any movement is better than no movement. Just simply taking the stairs, standing every half hour or so, or taking a stroll to the water cooler will at least help get the blood moving, and prevent muscle stiffness.

Other Minimal adjustments you should do include:

1. Get a good chair that is designed for deskwork in order to prevent posture problems associated with hunching over your computer keyboard. Set your chair backrest at an angle larger than 90°. Your back should be straight, your shoulders back, and the top of your computer monitor should be at eye level. Take it a step further and invest in a large size stability ball or stability ball-style desk chair. A stability ball will cause you to have to keep balance, so you will naturally sit straighter and work your core muscles. An actual stability ball is more effective, but the chair is a more feasible option to use at the office. When using the actual ball be sure to start off with no more than 15 minutes at a time in order to get your body used to it. You can even try a standing desk! For more info click here

2. To help prevent Carpal Tunnel Syndrome make sure your wrists don’t rest on the keyboard or mouse pad (unless you have a pad with a wrist rest).

3. Give your eyes a break from the computer and look out the window or at other objects in the room every 30 minutes or so. It is best to look at something at a distance to maintain ocular health. This will lessens chances of eyestrain and headaches.

4. Ab squeezes are a great way to get a mini ab workout. Tighten your ab muscles, hold for a few seconds and release. Repeat 15 times.

5. Drink plenty of water. Have a bottle of water by your side and make a habit of drinking at least 8 glasses throughout your day.   For all the great benefits you get from water read: A Secret Fix for Better Health.

 

Simple Stretching

Stretching is also a subtle way to keep your body moving. It will prevent muscles from clenching up and shortening, and is also a great stress release. Take advantage of certain work situations; stretch while on a call or waiting for a file to load.

Here are a few suggestions:

Neck: Bend your head to the right as if trying to put your right ear on your right shoulder. Grab your head with your right hand and gently pull your head down toward your shoulder until you feel a slight stretch on the left side of your neck. Hold for a few seconds. Release and repeat on the left side.

Shoulders: Roll your shoulders forward around 10 times, then backward.

Chest and Shoulders: Sitting up straight, lace your fingers behind you, palms facing each other. Slowly raise your hands, while simultaneously sticking out your chest. Hold, release and repeat.

Wrists: Extend your right arm in front of you, wrist bent with your fingers facing down and palm facing you. Place your left hand on the back of your right hand and gently push your palm towards you. Hold for 15-30 seconds and repeat with the other arm. Next, perform the same stretch, but with the palm facing away from you and fingers pointing up. Finish with a wrist rotation to help increase blood flow; first clockwise then counterclockwise.

Ankles: As with your wrists, rotate the ankles in a clockwise motion 3 times, then counterclockwise.

Legs: While sitting, lift your legs straight out in front of you, one at a time. Tense your quad muscle and flex your foot. Hold and then point your foot. Repeat with the other leg.

Lower Back: Place your hands, finger pointed downward on your lower back. Lean back and push your chest out and up, keeping your elbows pointing straight back. Hold for 15 seconds then relax. Repeat a couple of times.

Spine: Begin by sitting normally in your chair, and then move your legs toward the right side so that you are sitting on a diagonal. Turn your upper body towards the left and grab the back of your chair on the left side with your right hand. Don’t forget to breath. Hold for a few seconds and repeat on the left side. Resistance bands are great tools to help increase your stretches. Compact and light they are easy to store in desk drawers.

 

Feeling Adventurous?

If you don’t care what others think (good for you!), have a private office, or access to an empty conference room, here are some exercise ideas that will actually give you a great mini workout.

60-Second Cardio

Getting your heart pumping (even if it’s just for 60 seconds at a time) has been shown to increase longevity and decrease heart disease risk. Here are a few quickie cardio exercises to try between work tasks:

  •  Do as many jumping jacks as you can in one minute.
  • March in place for 60 seconds
  • Pretend jumping rope for a minute: Hop on alternate feet, or on both feet at once.
  • Do walk-lunges in your office or an empty conference room.

 

Strength-Building Exercises:

Chair Dips: To work your triceps and shoulders, place both hands on your chair arms, fingers facing forward, and slowly lift your bum off the chair. Lower yourself back down but stop short of fully sitting, hold for a few seconds. Repeat 15 times.

Desk pushups:  (only do if your desk is strong enough to support your weight.) Stand facing your desk and put your hands on it’s edge . Walk your feet backwards until your body is at a comfortable angle. Lower your chest towards your desk as far as you can, then slowly return to starting position. Do three sets of 8-12 reps.

Ab Crunch: Sit on the edge of your chair, lean back from the waist keeping your back straight. Hold the seat of your chair with both hands. With knees bent, lift both legs, while tightening your abs. Straighten your legs holding your heels up a few inches off of the floor. Do 10 reps.

Chair Squats: For a great leg and butt workout, begin by standing in front of your chair with your back towards it. Bend your knees and lower yourself. Tap your bum on the chair, then return to standing position. Keep your arms straight out in front of you to keep balance. Do 3 sets of 8-12 reps.

Glute Extensions: Holding your desk for support, keep legs straight, extend one leg behind you and lift it as high as you can (without arching your back). Do 3 sets of 8-12 reps. Repeat on the other side.

 

Make it a Team Sport!

Invite co-workers to join you on a lunchtime walk. Take it a step further and join a near by gym with your fav co-worker and go during your lunch hour. Having a workout buddy to hold you to it will keep you motivated. Many offices are now creating workout programs in office. Lobby your boss for a lunchtime yoga or tai chi class, or to allow the use of BreakPal.com. BreakPal.com is a great site that will send you mini workout ideas at time intervals of your choosing. There is a “Company Trial” link on their site!  

Remember that while exercising at your desk is helpful, you should still exercise for at least 30 minutes, 3 days a week. Don’t be shy! Go ahead and try a few of these deskercise suggestions. Taking short exercise breaks throughout your work day can energize you, reduce frequent pain, and actually make you more efficient at your job.  

 

Sources: wikihow.com, livestrong.com, webMD, workawesome.com  

]]> https://www.thehumantrainer.com/99deskercise-working-out-at-work/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 Stretching. Do you do it? https://www.thehumantrainer.com/64stretching-do-you-do-it/ https://www.thehumantrainer.com/64stretching-do-you-do-it/#respond Fri, 02 Mar 2012 06:00:53 +0000 http://thehumantrainer.com/64stretching-do-you-do-it/

From the time we were kids in gym class we have always been told to stretch before and after a workout, but most of us, not seeing the benefit of it or just simply being lazy, rarely do. Here is some information that may just get you stretching on a regular basis.

 

Why You Should Stretch

We all know that stretching can prevent injury and pain from a workout, but stretching also has so many day-to-day benefits that we are rarely told about.

The additional benefits of stretching are numerous:

Detox/Antidepressant/Muscle Strength: Stretching increases the amount of blood flow through the body. Increased blood flow removes toxins from the body at a faster rate, and increases the transfer of oxygen to your brain resulting in a clearer mind and a happier mood. Blood flow throughout the body to the muscles also becomes faster, increasing the strength and health of the muscles.

Anti-Stress/Relaxation: Stretching can help reduce anxiety and muscle tension, as well as lower blood pressure and breathing rate. A good stretching-and-breathing routine can be a great relaxation method, and can also help you sleep better.

Reducing Daily Aches and Pains: Carrying a heavy bag on one shoulder, and sitting or standing for long periods can cause tension and body misalignment, resulting in pain. Two great places to stretch are the glutes and spine. When you’re sitting, the nerves that activate your glutes can shut down in a very short period of time. When your glutes shut down, other muscles and joints in your body become over-stressed and can result in pain in places such as the knees and lower back. Stretching your glutes and hip flexors is a good first step to wake up these muscles and reduce future injury and pain. Simple rotational stretches of the spine throughout the day are extremely important if you drive, sit, or just stay in one place for a few hours of the day.

Other benefits are: improved range of motion of joints, improved posture, and even lowering of cholesterol.

When Should You Do It?

Stretching when you muscles are cold can cause major injury. It is advised to only stretch after the body has been properly warmed up. Examples of a good warm up are 5-10 minutes of jogging in place, moderately energetic walking on a treadmill, riding a stationary bicycle, or doing less-vigorous rehearsals of the sport or exercise you’re about to perform.

How To Do It

Pavel Tsatsouline explains it best in his book Relax into Stretch:

“Get in a comfortably stretched position and stay in it until your muscles relax. It usually takes a couple of minutes—although timing yourself is a decidedly bad idea. The relaxation time will vary greatly depending on your training level, fatigue, stress, the given muscle group, and many other variables. Just listen to your body. Once the muscle has relaxed, increase the stretch. Your muscles will tighten up again. One more time, wait the tension out. Breathe deep, easy, and slow. Repeat until you are close to getting spasms.”

The thing to remember is don’t force the stretch. Stretch through a muscle’s full range of movement until you feel resistance, but not pain. NEVER bounce through a stretch. A good 10-20 minute long stretch session, 3 times a week can be a great benefit to your body. Remember, stretching should feel good. You should stretch to the point of mild discomfort, at most, and then ease up.

CLICK HERE and download the Stretch Buddy manual for some great and easy stretches

 

Resources: Foundation for Wellness, Shape Magazine

]]> https://www.thehumantrainer.com/64stretching-do-you-do-it/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 Get the Workout Results you Deserve https://www.thehumantrainer.com/50why-you-re-not-getting-the-results-you-deserve/ https://www.thehumantrainer.com/50why-you-re-not-getting-the-results-you-deserve/#respond Mon, 23 Jan 2012 06:00:12 +0000 http://thehumantrainer.com/50why-you-re-not-getting-the-results-you-deserve/

You’ve been diligently sticking to your workout schedule and you push yourself hard. As the workouts go by you start to notice the pounds coming off and the muscle definition piling on. You’re starting to like what you see in the mirror, and may even flex your guns when no one is looking… But all of a sudden everything just stops. You aren’t noticing any results. What happened to the progress you were experiencing before? You’re working so HARD! What da BEEP!?!

Think about it. All of a sudden you go from eating chips on the couch to running everyday. Of course your body notices the significant change and reacts to it by losing a few pounds and starting to tone up. But if you aren’t doing it right, it won’t be too long before your body gets used to the new routine and settles in, leaving you with…

The dreaded WORKOUT PLATEAU!

Most exercisers will have the frustrating experience of a workout plateau at one time or another. You think there is something wrong with you or even curse the universe, but the way you’re working out is most likely the cause of the problem. Just because you’re getting to the gym and committing to exercise everyday doesn’t automatically mean you’ll get results. Many workouts are not well thought out.

With just a few workout adjustments you can get out of the rut.  Here’s a few things you may be doing wrong:

Not Enough H2O

According to studies conducted by California State University, workouts performed without drinking enough water will leave you feeling drained much earlier than if fully hydrated. The studies proved that dehydration caused individuals to complete up to 5 fewer reps than those who drank up before and during their exercise routine. Without enough water, your muscles are unable to function properly, so drink plenty of plain water, all day, every day.  Sports drinks don’t count.

Lazy Form

Over time, many of us tend to get a bit sloppy with our form.  You may not think it’s a big deal, but tiny adjustments like standing tall and breathing correctly will engage more muscles and burn more calories. With weight training, the best way to check your form is by moving through your exercises slowly and paying attention to breathing, posture, and the muscles that are being used.  For cardio workouts, concentrate on breathing and posture.

BLAH!

If you’re routine is blah and no fun for you, pushing yourself to go through the motions every day is going to be a constant battle. If your routine is the last thing you want to do then it won’t be long before it loses out to something more fun. So keep it interesting. If dragging your butt to the gym is worse then dragging your Great Dane to the vet, maybe it’s time to invest in some at-home workout equipment. Rather take a Boot Camp Class then lift some iron? Do It! Do whatever it takes!

The other thing to keep in mind is that your muscles get bored too. If you are doing the same exercises week in and week out, you are working that exact part of that muscle in the same way over and over. Your muscles get used to it and stop responding. Change up your workout regularly for ultimate results.

You Can’t do Just One

A lot of people prefer either cardio or strength training and so, tend to focus their workouts on their preference. The thought may be that as long as you’re working out it shouldn’t make a difference, but research has shown that doing a mix of cardio and strength training is best for losing weight. It’s true that cardio exercise burns the calories, but strength training builds the lean muscle necessary for continuous fat burning.

What You Eat

What you eat and even WHEN you eat it can make a huge difference to the results you get. See our article: Food and Exercise: What to Eat Before and After a Workout

 

Use these tips and we guarantee that pesky plateau won’t stand a chance!

 

Information Source: www.dailyfit.tv Check out this fun article The 8 Most Annoying People at the Gym

]]> https://www.thehumantrainer.com/50why-you-re-not-getting-the-results-you-deserve/feed/ 0 Take Advantage of Winter – Winter Activities Make for a Great Workout! https://www.thehumantrainer.com/32take-advantage-of-winter-winter-activities-make-for-a-great-workout/ https://www.thehumantrainer.com/32take-advantage-of-winter-winter-activities-make-for-a-great-workout/#respond Tue, 29 Nov 2011 06:00:26 +0000 http://thehumantrainer.com/32take-advantage-of-winter-winter-activities-make-for-a-great-workout/

Winter is officially only a couple weeks away… yes, already. It’s rainy, snowing, freezing, windy, dark early… BLAH!  Its no wonder 30% of people give up working out all together during the winter months. It’s a pretty good excuse to stay indoors and watch TV, but unfortunately it’s also at this frosty time of year that we instinctively want to eat more and therefore gain more weight (hibernation), which makes sticking to exercise even more crucial. Remember, sticking to your workout regime will help you shed those holiday pounds while increasing your overall health and quality of life.

Dragging your butt to the gym during a snowstorm may be a little tough on your morale. Over the next couple of weeks we will post blogs on winter wonderland activities that you can do close to home or even in the comfort of your own living room. They may even turn out to be great family bonding activities.

 

Shoveling

Most of us think of shoveling the driveway as a boring tedious chore, but if you change your tune and view it as a cardio workout, shoveling snow can burn you on average 300-500 calories/hour.

Home Workouts For those of you who have a home gym, you have no excuse to skip a workout. Here are some good equipment choices:

For a great indoor winter workout routine check out Men’s Health’s Article.

Skiing & Snowboarding The great thing about skiing and snowboarding is that you go through a whole body workout and don’t even know it cause you’re busy having fun! You are constantly using your legs, arms, and core to make turns, pick up speed, and keep your balance. The high intensity motion makes for a great cardio workout. Snowboarders and skiers can burn anywhere from 250-630 calories/hour.

Sledding Climbing up the hill is a great aerobic workout, and you’ll develop strength in your quads since you will be pulling the weight of the sled behind you.  Let’s not forget how much fun it is. Woo-hoo!

Don’t Forget To…

  • Do a warm up before going outside.

The cold makes muscles tense up and harder to warm up which can cause injury. Do some stretches and a warm up while still indoors, and start your workout slowly.

  •  Layer

Layering clothing is the best way to keep warm. The first layer against your skin should be made of a “wicking” material, (polyester, polypropylene, silk, or wool). Wicking clothes absorb sweat, stopping it from evaporating (which cools you off) Make sure clothing fits snugly to prevent cold air from getting in.

The second layer should be thicker to help insulate you. Choose clothes made of synthetic fibers, like fleece. 

For the third layer, choose a windproof, breathable fabric that shields you from the wind and rain.

Protect your hands, feet, and face in extreme cold by taking the same layering approach as you did with the rest of your body (wicking material socks/gloves first, synthetic pair over that). Protect your nose and mouth by wearing a ski mask or scarf. When skiing, snowboarding, or snowmobiling, protect your eyes by wearing protective goggles… AND WEAR A HAT!  30% of heat from the body is lost through the head.

 

As you can see, you don’t have to hibernate and wait for winter to pass before you can exercise again. Get out there and have some fun! Being outside not your thing? Then pick up some equipment and workout at home. There’s no excuse! Stay tuned for our next article with even more fun winter workout activities!

“LET IT SNOW, LET IT SNOW LET IT SNOW!!!”  

 

Information Source: bodybuilding.com  

]]> https://www.thehumantrainer.com/32take-advantage-of-winter-winter-activities-make-for-a-great-workout/feed/ 0 Workout Motivation https://www.thehumantrainer.com/28workout-motivation/ https://www.thehumantrainer.com/28workout-motivation/#respond Wed, 16 Nov 2011 00:31:21 +0000 http://thehumantrainer.com/28workout-motivation/

Unless you absolutely adore working out, and (by some miracle) don’t have any big responsibilities that keep you from hitting the gym, most of us have a hard time keeping motivated, and sticking with our workout plans. According to Muscle & Fitness Magazine 90% of gym members stop going to the gym regularly within 90 days after they join.

When Starting a New Workout Plan…

Be Realistic. The trick is that most of us set ourselves up for failure by creating unrealistic goals. When we first join the gym we are really enthusiastic, believing that we are about to change the things we hate about our bodies forever. But then when we can’t get to the goals we set, we feel like a failure, think it’s too hard, and give up. It’s ok to take baby steps, and work your way up. Set your sights on attainable goals to be achieved in a sensible time frame. (I.e. losing 1-2 LBS. per week)

Believe you can succeed. According to research by Jane Ogden, PhD, people who successfully reach their goals are those who strongly believe that they can achieve them. Whether you are trying to lose weight, build muscle, increase endurance or simply get healthier, just like everything else in life, a positive mindset is key.

Don’t beat yourself up! No one is perfect. You are bound to mess up. If you eat a piece of cake, don’t feel like you blew it. It’s ok to have a treat once in awhile. Just make up for it by working out harder the next workout, or cutting back on calories elsewhere.

Don’t Overdo It. People are usually so eager in the beginning that they push themselves too hard and injure themselves, resulting in days or weeks off for recovery. Start with a lighter weight that gets a little harder to lift in your last 3-4 reps of your set. It’s ok if you don’t complete the amount of reps you set out to do. Record how many reps you do in your log. As you feel it getting easier with each workout session increase the amount of reps and weight.

Create a Schedule. Think of working out like brushing your teeth. It’s something you automatically do everyday (well, most of us anyways). Schedule into your daily planner. If you enforce it as you would an appointment, then you will stick with it.

Change Your Routine Often/ Do what you Enjoy. If you enjoy what you’re doing there is definitely more of a chance you won’t get fed up and give up. Plus, doing the same thing everyday can lead to frustrating result plateaus. Change up your routine and do something that is fun for you! Take a class, go for a hike, play a sport, do body-weight workouts, go dancing!

Here are some tools to get through your worst Workout S.O.S. moments:

Visualize – Many experts now believe that visualizing yourself being successful will actually help you get there. Close your eyes and see a slimmer, fitter you. Imagine how good you will look in smaller sized clothes, or a bathing suit. Imagine running into that co-worker who always talks down to you, or better still an ex! Picture them being in awe of how good you look.  Yeah! That’s right!

Read success stories – read magazines, books, blogs, and fitness forms. Success stories of others can be incredibly inspirational.

Reward yourself – Set a goal and give yourself a reward for getting there. This will help motivate you to work towards it.

Listen to music – Most of us know the emotional power of music. Get your ipod on and rock it out! Your favorite, up beat song can help you push harder, or even motivate you to get going.

Tell a friend – If you tell a friend you are starting a new exercise challenge and to keep tabs on you, you will be more likely to stick with it so that you won’t be bugged or embarrassed by them bringing it up.

Take pictures – Take a before pic, and take pics along the way. Most people a visual. Seeing how different you look from pic to pic can give you a HUGE boost.

Sign up for a 5K race or triathlon– you’ll be motivated to train.

Measure yourself – The circumference of your waist, hips, legs, and arms. Sometimes the weight on the scale doesn’t go down, but you don’t realize it’s because your gaining muscle. (Muscle weighs more than fat) By measuring your body you’ll notice the measurements going down. Inspired to fit into those tight jeans? Yes, sir!

Start a blog – Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.

Write down your goals and revisit them – Sometimes sticking to your workout routine can be as simple as reminding yourself why you got started in the first place. Does heart disease run in your family? Are you out of breath climbing the stairs? Do you want to feel more comfortable in a swimsuit? Think about your goal and how exercise can help you get there.

Climbing the ladder – Think of how a good personal appearance can benefit you in your career. It’s sad to say, but studies show that people who take care of themselves physically have a better chance of getting the job or making that sale. Want that promotion? Work out for it!

The Opposite Sex – Been too chicken to approach that girl in your geometry class? Imagine how much more confident you’d be if you were in shape. GET-HER-NUMBER! Already hitched? Imagine how proud your partner would be of you if you were in shape.

Think of how good it will feel when people comment on how good you look. Think of living long enough to see your grandkids! Think of how much more you can get done if you had more energy.

 

Remember… it’s time for you. Many people make time to take care of others (kids, spouse, boss) and don’t often make time to take care of themselves Make your workout time your quiet time: reflect on your day while running on the treadmill, listen to your favorite tune to tune out your mind, burn off that stress in an aerobics class. how you feel afterwards. You feel proud of your accomplishment, more confident, and have more energy. Remembering that feeling will give you a push.

Remember the “yuck” feeling from not exercising? Which would you rather feel?   You can do it!    

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