My fitness goal fort the month of June was to lose three percent bodyfat and go from 6.64% to 3.64%. I had twenty-seven days to do this, since I started on June Third. My diet was a little intense, but I did slip up a few times. Some people I know like to keep junk food in my fridge. I would say my nutrition, I complied with about 90% of the time. The workouts consisted of a lit of interval training, as well as a lot of circuit training with bodyweight and dumbells as resistance. The end result- in 27 days, I lost 12 pounds and 2.2% of my bodyfat. Although I didn’t quite reach my goal, I gel had I tightened up the nutrition aspect of it just a tiny bit, I would be sitting at 3% right now. Just goes to show you, no matter what shape you are in, there is always room for improvement.
Posts Tagged ‘Personal Trainer’
Fitness Goal- 3% Decrease in Bodyfat.
Friday, July 2nd, 2010
What is Your Fitness Commitment?
Wednesday, June 16th, 2010So you have decided to re-evaluate your fitness plan. It’s time to finally get in shape. You have the funds for a personal trainer, you have gone grocery shopping finally, and you just joined a gym(again). You really want to get rid of that 15 pounds of fat that you gained in the wintertime. Or your birthday. Or when your girlfriend/boyfriend broke up with you. You are READY to go. The fat will be gone in two months. you’ve set a weight loss goal, and you are sticking to it! You have an appointment with your personal trainer for your first workout this Friday. Everyone is excited. You, your trainer, and your mom. Friday comes around, and your friends ask you to go to the new Harry Potter movie, the same time you are supposed to start with your trainer. You don’t want to miss the movie, but you also don’t want to see it by yourself, so you text your trainer, saying you can’t make it. No harm done. Harry Potter is awesome. I can’t blame you. You reschedule for Tuesday, and enjoy the movie. Tuesday comes, and you are psyched about finally getting to start with your trainer. But work is asking you if you can stay another hour or two later. It’s not required, but you decide you should stay. You text your trainer, apologize, and stay late. You finally do get to meet up with your trainer, a week later, and start your fitness. The wind is slightly knocked out of your sail, but you do start exercising. Now you are on your way to your fitness goals. But the next week, two times you stay late at work again, another time you don’t work out because you are too tired from work, and then you have to take a lazy day off of doing nothing. So the very next week, you work out once with your trainer, and have a half ass workout at the gym.
This scenario plays out a lot more than you would think. I get a lot of people, who are motivated to finally get in shape, only to have outside sources hold them up. Whether it’s work, or friends, or Harry Potter movies, there is always something that takes priority. Why don’t you make fitness a priority for you. Here’s a few questions to ask yourself. Would you cancel a doctors appointment? Would you cancel work, because you just feel like going to a movie? There are all kinds of reasons people think are justifiable to delay their fitness goals, but to me, none of them are. If you take fitness as a priority and treat it just as any other appointment you have, you’ll find that your goals will come much quicker than if fitness can take a backseat to other things. Treat it as your job, and it won’t let you down. Treat it as something that can be cancelled or substituted whenever, and you will find that goals won’t come as swiftly as they say in the infomercials.
Can You Be Fat AND Fit? Las Vegas Fitness Experts
Sunday, June 13th, 2010Read the title. Yeah. I asked that question. I think it’s a good one. Being a personal trainer, I have run into many people, fit, and unfit, in shape, and a mess. Now, visually, you can’t always tell who these people are. And this is where my question comes from. Take Glen Davis of the Boston Celtics. If you saw this guy, you would think he’s a overweight, and needs a little exercise. Except he is in one of the most physically demanding jobs in professional sports. The guy is probably in better physical condition than I am. He probably has a higher level of fitness than me, so why does he look like that? Well, some people are missing one component of fitness. He might not watch what he eats at all, but he exercises all out daily. I do not. But I watch what I eat. you put me in that same basketball game, and I’m probably gassed by the end of the first half. I’ll give you another example. When I first started out training, I worked with an aerobics instructor who taught classes, literally ALL day. About 8 classes a day. She did the classes with everyone too. Now, I will say, she was not ripped by any means. You wouldn’t look at her and say, “Hey, I bet she just does step classes all day long!” Well, she could still run all of us into the ground. The point I am trying to get across here is just because someone looks fit, doesn’t mean they are. And just because someone isn’t concerned with their weight, doesn’t mean they are out of shape. Ya feel me?
Fitness SPRINTervals-Las Vegas Workout
Sunday, June 6th, 2010Las Vegas is hot. No doubt about it. I finished my workout today, on the track at a nearby high school, and I could not stop sweating. That heat was just right for this personal trainer though. I did a few backwards runs, and some 100 meter sprints, and you wouldn’t believe what you can accomplish on a fat burning level with sprints. When I want to lose fat, this is what I incorporate. I’m not going to say your situation allows you to go to the nearest high school track and do sprints. For all I know, you could live in Alaska, where it’s too cold, or you just don’t want to deal with the 100 degree heat here. maybe you don’t have access to a track because where you live, all high schools are behind security bars, I just don’t know. Anyway. You can still do these sprint intervals wherever it is you may be. If you have a bike, or a treadmill, or nothing at all, you can still do this kind of exercise. What this is, is basically an all out effort for a short period of time. Let’s say you have no exercise equipment at all. What you can do, is do as many jumping jacks as you can in 30 seconds. Now these, aren’t regular jumping jacks. These are quick, intense, pushing in, pulling out jumping jacks. you should average more than one per second. This could be your exercise for 15 minutes. Spend 30 seconds doing the j.j’s, then 1:30 resting. Do another 30, and continue the trend for all 15 minutes. Trust me, if you do this right, you’ll be tired. So, to finish this up, you can do interval sprints anywhere. But to make it effective, it’s the effort you put out on the sprints that are going to make all the difference.
The June Fitness Challenge-What’s Your Workout?
Wednesday, June 2nd, 2010Hello United States. Your friendly personal trainer, back with another blog post. This month, I want to join in the fitness quest. Now, I stay relatively lean all year round. This has to do with my workout, nutrition, and way of life mostly. I understand that everyone has certain roadblocks and different circumstances when it comes to reaching fitness goals, but we all have goals. So what is your goal. Let’s take this month, and have a little challenge between ALL of us. Myself included. Now, what I am proposing, doesn’t have to be this “Ooh I’m so fat and I am gonna turn myself into this mean muscle machine in 30 days!” type of thing. What if your goal is to just START working out, or to work out for 3 days a week. Maybe your goal is to lose 5 pounds this month. Whatever it is, LET’S DO IT. There is no better time to plan for it, the time is now. For myself, I want to join in this effort, and be together with everyone. I don’t have a ton of bodyfat to lose, but I am going to make my goal, just as difficult as the next persons. Right now, I am at 6.64% bodyfat. This next month, I will try to get down to 3% bodyfat. I want to be part of this too. So what I would like you all to do, is tell me what your goal is, and what you plan to do to get there. I am going to be writing a daily journal of some of the different things i adjust, to reach my goal. What will you do? Send me an email, stating your goals, maybe a beginning picture, some stats, and your plan. At the end of the month, I want another email, with new pictures, new results and a better you! As always, if you have questions about your own workout, let me know. Now, you can hire a personal trainer, you can do this on your own, or you can do a little of both. We want results people. We are trying to change our lives, so again I say, LET’S DO THIS! My email is tony@tonycress.com We have from now until June 30th. I will choose a few winners, and tell their stories. We’ll also deliver some prizes to the best transformers. But not Transformers 2. That movie was way worse. Anyway, I’m listening.
The Fitness Game- Don’t Cheat
Saturday, May 8th, 2010So, we have you finally workin’ on your fitness. You have decided to make a change. You start eating right, working out, and paying attention to your physical well being. Awesome! Congratulations! I promise you this is a decision you won’t regret. I want to talk to you specifically about the working out part today. I see a lot of things go on, while I am with my personal training clients, or with my fitness campers, or in the gym in general. These things are both good and bad. Yes, you are on the right track, getting in your workout, spending time in the gym or in group exercise classes. But the thing I see in adults, when they take on these things, is that they lose that drive from competition. I will take my fitness camp for an example. Now, the people in fitness camp work hard, there is NO doubt about that. But what I see, when we partner up, or we do team races, is that some people “cheat”, or slack off. Let’s say you are doing partner leg throws. Now, your partner doesn’t want to make you mad, so they only throw your legs at a moderate level. If this were me, I’d beg for a little more effort. Either they are afraid when it’s their turn, you are going to throw their legs with too much force, or they don’t want to hurt you. I think both are cop out excuses. You are there for a reason. To get a benefit out of this workout. By doing this, you are cheating both yourself, and your partner. Aren’t you there to put forth a maximum effort, and to get results from this whole fitness thing? If you just go through the motions, what reward will you get? A garbage one. If you try your hardest every workout, those gains are going to come that much quicker, and you will be even MORE thrilled that you decided to take this journey! The same can be said in the gym. If you push yourself, get a few more reps in with the weights, go another mile on that treadmill, you will REAP the rewards and benefits. Your body is an amazing machine, and you need to realize just what potential it holds. Don’t go for “good enough”. Go for “amazing”!
Las Vegas Personal Training- Six Pack Fitness
Sunday, March 28th, 2010Las Vegas, and the surrounding areas of the United States, Happy Sunday from your 3rd favorite personal trainer. Just checking in on you guys. While everyone else is out at the pools today here, I am writing a fitness blog, and hosting my parents for a visit because my brother had a baby on Wednesday. Welcome to this world Aries Cress! He’s already got a six pack! Well, maybe not, but he definitely flexes his muscles all the time. Just updating you all on the happenings in the lives of my family. Anyway, we have got to get back on the exercise train. What have you done this week? how have your workouts been? Are you following your nutrition and diet plan? What have you done today to reach your fitness goals? Sometimes we all need this reminder to get ourselves back on track. So, here is your reminder. If you haven’t had a workout this whole week, I’m going to give you one right now. Start small. Get back into the groove. Do 200 jumping jacks, 50 pushups, 50 squat jumps, and 50 mountain climbers. Try to finish this in 10 minutes. It’ll do you wonders, and help you realize you are back in the game. Have a great day.
Las Vegas Personal Training- Pool Ready Bodies pt. 2
Monday, March 15th, 2010Yo Yo Vegas! What’s up playas! I hear that all the time personal training. I don’t take a client unless they talk like that. Really. No, seriously. Ok. I probably don’t want to train you if i have to spend somewhere around an hour hearing you talk like that. But anyway, let’s get down to business. Last part of this blog, I was talking about how you can gain muscle to look good for the pools. Today, I’m going to talk quickly about how you can lose the last lbs. of body fat , and show of the muscles you gained in that six pack. Well first off, I am going to tell you this. If you can’t see a six pack, and you want to, it’s your diet. Yup. You think you eat really healthy, whole wheat this and low carb that, and sugar free this. That’s not really the healthiest you could be eating. How about all natural this, and you are hearing it here first kids, fruits and veggies? Yup. The nutrients in fruits and veggies are going to help you get cut. As long as you are getting your muscle building protein, those fruits and vegetables are some of your best friends. Even though you probably don’t eat your other best friends, but hey, it’s 2010. I don’t know. Along with what you are eating, you might want to see what kind of workouts you are doing? Are you doing 45 minutes on the treadmill every day? No? Good, because that isn’t gonna be what the doctor orders here. Get crazy with some dumbells, learn how to do plyometrics under a personal trainer who has experience with them, and start doing interval training. If you don’t know what any of those are, stop working out. Just kidding. Some of them are pretty easy to learn. For example, interval training is when you do a very intense burst of exercise, say for 15-30 seconds, followed by a “rest” period of say 1-2 minutes, then you repeat for anywhere from 10-25 minutes. You can do this exercise on a bike, elliptical, jump rope, treadmill, etc. So, if you want to get the next part of the pool ready body going, you want to look into these things. Got it Jersey Shore?
Las Vegas Workout- Our 6 Week Challenge
Sunday, February 28th, 2010Hello from Las Vegas, my workout friends! Your personal trainer, Tony Cress, back again with some new news for your fitness fix. My partner in exercise crime, Emily Bussey, and I, have decided to take a workout challenge against each other. This may finally get my butt in gear, to reach my own fitness goals. I am going to have to work on my own nutrition, and figure out how to do all this with a bum neck and shoulder right now, as I’m pretty sure I may need some physical therapy. Anyway, we have six weeks to take on this challenge against each other, and there are benefits and consequences for the winner and the loser or the workout challenge. If you would like to see all the details, you can check it out on my youtube channel, and I will try to post that link right here. http://www.youtube.com/watch?v=tkWf1tSEO58
Las Vegas Personal Training-It’s Not All Beach Muscles
Sunday, February 21st, 2010Through personal training, I have come to realize a few things. One of these things, is your workouts should not consist of just beach muscle exercise. I’m sure some of you know what this means, but not everybody. Beach muscle exercise, is basically exercises to make you LOOK good. Examples of this include bicep curls, bench press and situps. They work your ‘mirror muscles’. Stuff that when you look in the mirror, you can see. While that’s all well and good, there are muscles in your body that don’t involve what you can see on the outside. There are muscles in your shoulder region that allow you to do that bench press without your shoulder completely detatching. There are muscles in your legs and hips that allow you to land from a jump without breaking your ankles. The sad thing is, in todays world of fitness, most people are only looking for what makes them look pretty, not what helps them live a productive injury free life. You need to work out the muscles that allow your beach muscles to do what they do, otherwise, you are looking at injury down the road. These stabilization muscles play a major role in what that six pack looks like, and whether or not you look like igor, or a proud peacock. So your next workout, try this simple tip. For every exercise you do that you are standing, stand only on one foot. Let me know how that goes. And also, make sure you decrease the weight by about 15%.
