Bored with your workout? Tired of the same approach to fitness?
Increase your cardiovascular capacity, power & strength in 1/2 THE TIME OF YOUR NORMAL WORKOUT!
Kettlebells are used to train military personnel all over the world. They are used to train government & private security agencies, police forces, & many types of combat sport athletes like UFC fighters. These professionals require explosive speed & power!
Kettlebells, unlike machines & free weights, do not isolate muscle groups that build strength only in a linear plane. Kettlebells build circular strength.
Circular strength is functional strength for the real world.
Everyday life happens in 3 dimensions not straight lines!
(Train like a combat athlete or Special Forces agent without being one!)
Try circular strength training for everyday functional life!
Classes’ start in December!
Join Hands-On Physical Therapy & Fitness Professional Marcus Brent Chicago Training Core on Saturday November 29, 2008 11:00am-2:00pm for a free demonstration at the Century mall. 2828 N. Clark Street, Chicago, Illinois 60657 office 773.525.0190 or 773.593.6846
2828 N. Clark Street, Chicago, Illinois 60657 office 773.525.0190 or 773.593.6846
Well its official, summer is over! Time to cover up & head indoors, back to the humdrum repetitiveness of the treadmill, & ab crunches, another winter of working in sets with someone else that happens to be working the same muscle groups that you are, & the next thing you know 90 minutes have passed; & what have you gained? If strength is not the answer then why are you doing it? If you could cut that time by more than half & still get the benefit of a cardiovascular workout as well as a challenging strength building(stationary )circuit would you do it?
Try Kettlebell training! What are kettlebells you ask? A kettlebell is a traditional Russian cast iron weight it looks like a canonball with a handle attached to it. You may have seen them in your gym & wondered how to use them, or just what are they used for. Let me tell you this first, kettlebell training IS NOT WEIGHT LIFTING which is kind of an oxymoron since you’re swinging & pushing a very heavy iron ball around, however it is very unlike barbells & weight machines; because it does not have evenly distributed weight on 2 ends. The weight is centered making it much harder to manipulate than evenly distributed weight, combine that with unusual & sometimes even awkward movement (if done properly) it causes you to use multiple muscle groups at once, thereby increasing total body strength. When you use machines or perform bicep curls with a bar you are merely isolating muscle groups, don’t get me wrong big biceps are great, but what good are they if you can’t do a pull up.
Kettlebells are basically new again in the United States, but they have a long history throughout the world. It is speculated that Greek athletes & gladiators used kettlebells for strength training thousands of years ago, in ancient China; Shaolin Temple Monks used rectangular shaped granite Padlocks to increase strength. These Padlocks looked like really short stone toolboxes that allowed the athlete added control for more straight armed movement though they also performed swings, & snatches. Padlocks are also known as Chinese kettlebells.
Early in the 20th century, bodybuilders & strongmen from many nations trained with kettlebells, though it thrived & continues to in Europe, it was lost in America that is why the Soviet Union & Eastern European weight lifters always do better in weight lifting competitions than Americans, I know, its a harsh thing to say, but it’s the truth, deal with it.
Today kettlebells are used to train military personnel, all over the world. They are used to train government & private security agencies, police forces, & many types of combat sport athletes MMA for example. As you might have guessed these professions all require explosive speed & power; & the common theme here.. YOU DO NOT WANT TO LOOSE!
Do you want to increase your strength, power, & balance? Want to learn kettlebells? Marcus Brent of Chicago Training Core can train you to use kettlebells the proper way. Remember KETTLEBELLS ARE NOT WEIGHTS! You can however find many weight lifting exercises online using kettlebells, many of which are better suited for dumbbells. Don’t take chances with your health watching a video either, they cannot tell you about the nuances of each technique that are crucial to the correct execution of the movement, & they cannot point out to you PERSONALLY what YOU may be doing wrong, & without proper supervision you can really hurt yourself with kettlebells. Jumpstart your training today! Call Chicago Training Core.
If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846. Or visit us at http://www.chicagotrainingcore.com
Chicago Training Core wants you to know; in recent weeks several long-term studies have been concluded concerning women’s health & heart disease. In recent years the research has gone back and forth on whether exercise or weight has a greater influence on heart disease risks. About two in five U.S. women at age 50 will eventually develop heart attacks or other cardiovascular problems. Excess weight can raise those odds in many ways, including by increasing blood pressure and risks for diabetes, and by worsening cholesterol. Exercise counteracts all three. The new study involving nearly 39,000 women with an average age of 54 were tracked for about 11 years. The women were considered active if they followed government-recommended guidelines and got at least 30 minutes of moderate activity most days of the week, {walking, cycling, swimming, etc.} Overall 948 women developed heart disease. The study did not include men.
Of course there are no guarantees in life, and the women’s diets were not reported on, however, just taking into account exercise alone helped 4 in 5 women counteract the effects of heart related complications is arguable in it’s self. For more information refer to the Harvard-affiliated researchers in Monday’s Archives of Internal Medicine.
Also in the month of April, research found that in addition to exercise, the 2,000-calorie a day DASH diet helps in the fight to prevent heart disease. The diet suggest that by increasing grains & grain products to 7-8 servings, vegetables 4-5 servings, fruits 4-5 servings, lowfat or fat free dairy products 2-3 servings, lean meats, poultry, & fish 2 or less 3oz a day, & nuts, seeds, & dry beans to 4-5 a week, significantly reduced heart disease/attack in women ages 50 & up. Again this study did not include men, however, we are all only human right? So men don’t despair, we have had our studies too. They concluded nearly the same results pertaining to exercise that is, & of course there is no reason to believe that improving our diet would not have the same effect on us as well.
In case the theme here is missed, exercise is the main component to overall long-term good health & quality of life! Don’t take chances with your health. Call a fitness professional today, Chicago Training Core can help. Call 773.593.6846
If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846. Or visit us at http://www.chicagotrainingcore.com
Are you one of the millions of people living with chronic pain? Or maybe you have that achy knee when you run or climb stairs; if you’re with a friend you may find yourself saying, “My knees are going bad” sound familiar? The truth is, in most cases it’s an alignment problem of the pelvis, and or spine; and it can be corrected, usually without drugs or surgery. If you’ve had structural or muscle pain for 6 months or longer, it is considered to be chronic. It can be the result of a bad fall, you know the kind I’m referring to, when your feet go flying in the air and the next thing you know you’re lying on your keester, after clearing the cobwebs, and the initial embarrassment, you get up, pray that no one saw your clumsiness and go on about your day. You are now on your way to having achy knees, or that nagging lower back problem. Or maybe you’re one of the billions of people on the planet that do not know how to properly use the glutei muscles.
Muscle imbalances play a large part in alignment problems; as a result, one muscle or groups of muscles begin to compensate for the weakness of another, and before you know it, you’ve developed what is known as “kinetic chain issues” {the hipbone connected to the thighbone etc} Furthermore it may be the eternal quandary, which came first? You guessed it, improper muscle usage? Or the result of a trauma event? In any case, as with any system biological, mechanical, or ecological, the sooner it is addressed the more favorable the outcome.
A well-trained Chicago Personal Trainer can help you identify many of these potential problems, and assist you with making the right treatment decisions. As an experienced Personal Trainer in Chicago I recommend physical therapy as the first treatment option for chronic pain. Many of you may be thinking my Chiropractor is a miracle worker! You’re probably right! However, a session with a physical therapist helps you to not only re-align structurally, but also strengthen the immediate area. It is recommend following up your physical therapy with an experienced Personal Trainer.
If you think you have a chronic pain problem, discuss it with your doctor, and ask for a referral to a Physical Therapist, for the most part, insurance coverage is very good for most people for multiple physical therapy sessions, if you do not have medical insurance, look for a Physical Therapist that accepts self-pay. If you live in the Chicago metro area I recommend Hands-On Physical Therapy & Sports Medicine at 2828 N. Clark Street Chicago, IL 60657. 773.525.0190
Don’t take risk with your health for the sake of not having insurance! You will find that Physical Therapy is not as expensive as you may think; and the benefit will be well worth the cost.
If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846. Or visit us at http://www.chicagotrainingcore.com
So, you’re ready to get in shape with the help of a Chicago, Illinois fitness trainer. Before you sign on with a Chicago personal training company, here are 8 tips to help you with choosing a personal fitness trainer in the Chicago area.
Your relationship with your personal trainer will be personal and one-on-one so you should feel comfortable with them. Take some time to interview and meet with your trainer before signing a long term contract.
Many trainers specialize in people who have a certain age, fitness level, or goals. You wouldn’t want to hire a trainer who specializes in training marathon runners when your goal is to build muscle. Talk to the fitness professional about other clients he or she has worked with.
Ask about the trainers experience. How many hours or approximate training hours do they have. Many areas in personal training can only be learned through working with many types of people.
What certifications does the personal fitness trainer have? Look for trainers with certifications such as the NPTI, ACSM, ACE, or other.
Look for a trainer that can work with your schedule and in locations that are easy for you. If you would like to train in the comfort and privacy of your own home, find an in-home personal trainer.
What is the fee structure of the personal fitness trainer? Get the specifics of how the trainer prices his or her service. Many trainers give a discount for signing on for multiple training sessions. Ask about any hidden fees or cancellation policies.
What equipment does the Chicago personal trainer have available? If you are trying to build muscle, a trainer may use different equipment than equipment used to help you lose fat. Find a trainer who has the proper equipment for your goals.
Ask your potential personal trainers in the Chicago, Il area about the results they have achieved with other clients who started with your same fitness level and goals. How long did it take to achieve those goals? Ask for specifics such as actual weight loss, fat loss, speed improvements, etc.
If you follow these eight tips, you will have a much higher likelyhood of getting the right Chicago personal fitness trainer for you.
If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846.
Dieting for weight loss may sound like a good idea, but when you consider the potential health risks you may want to reconsider your strategy. Many of today’s diets South Beach, Atkins, and the pop culture favorite “Lemonade diet” share the same problem, macronutrient & micronutrient deprivation. Macronutrients put simply are carbohydrates, fat, & protein. Micronutrients are minerals calcium, potassium, sodium; etc. Vitamins are not considered minerals, but rather organic compounds; therefore vitamin supplements do not correct micronutrient deprivation.
What you should do
Make healthier eating choices, moderate consumption, and exercise. Crash diets don’t work, for long-term weight loss. As a matter of fact fad diets do more harm than good, in the long run. These are also known as Yo-Yo dieting; and they can actually train your body to continue to gain weight. In addition you can even increase your chances of developing heart disease & related problems. To lose weight you need to expend more calories than you consume.
Increase the number of meals you eat to 4-6 times a day. Make the meals about the size of your fist. Eating 4-6 times a day will increase you metabolism, unless you have a thyroid problem it will work for you. Don’t starve yourself!
Reduce your daily caloric intake by 250 calories if you consume more than 1800 calories a day.
Burn 250 calories a day by walking, cycling, or other aerobic exercise.
Start a resistance-training program; you don’t need heavy weights to start. Simple resistance bands and a stability ball will do the trick. Refer to the series” how to build muscle” at http://www.chicagotrainingcore.com Resistance training causes you to burn calories even after your workout.
1 pound of body weight equals 3500 calories; a reduction of 500 calories a day 7 times a week equals 3500 calories. You can double that effort if you want lose 2lbs per week, but don’t do anymore than that, this system helps reduce your chances of the lose/gain cycle. So remember, loosing 1-2 pounds a week is a healthy approach to weight loss without depleting your body of essential nutrients.
The Skinny On Dieting
Dieting for weight loss may sound like a good idea, but when you consider the potential health risks you may want to reconsider your strategy. Many of today’s diets South Beach, Atkins, and the pop culture favorite “Lemonade diet” share the same problem, macronutrient & micronutrient deprivation. Macronutrients put simply are carbohydrates, fat, & protein. Micronutrients are minerals calcium, potassium, sodium; etc. Vitamins are not considered minerals, but rather organic compounds; therefore vitamin supplements do not correct micronutrient deprivation.
What you should do
Make healthier eating choices, moderate consumption, and exercise. Crash diets don’t work, for long-term weight loss. As a matter of fact fad diets do more harm than good, in the long run.These are also known as Yo-Yo dieting; and they can actually train your body to continue to gain weight. In addition you can even increase your chances of developing heart disease & related problems. To lose weight you need to expend more calories than you consume.
Increase the number of meals you eat to 4-6 times a day. Make the meals about the size of your fist.Eating 4-6 times a day will increase you metabolism, unless you have a thyroid problem it will work for you. Don’t starve yourself!
Reduce your daily caloric intake by 250 calories if you consume more than 1800 calories a day.
Burn 250 calories a day by walking, cycling, or other aerobic exercise.
Start a resistance-training program; you don’t need heavy weights to start. Simple resistance bands and a stability ball will do the trick. Refer to the series” how to build muscle” at <a href=”http://www.chicagotrainingcore.com“> Resistance training causes you to burn calories even after your workout.
1 pound of body weight equals 3500 calories; a reduction of 500 calories a day 7 times a week equals 3500 calories. You can double that effort if you want lose 2lbs per week, but don’t do anymore than that, this system helps reduce your chances of the lose/gain cycle. So remember, loosing 1-2 pounds a week is a healthy approach to weight loss without depleting your body of essential nutrients.
If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846.
I have been e-mailed & asked this question many times this week. Will creatine help to gain muscle mass? The answer is no! creatine does not help you to gain muscle mass, at least not directly. What creatine does is help you to sustain longer workouts. The way it works is it increases the levels of creatine phosphate [CP] in the muscle, thereby producing more energy, and decreasing fatigue.
The downside is that it prohibits water entering the muscle, which can cause severe muscle cramping, & dehydration, and also contributes to muscle soreness. Muscle soreness is the result of protein synthesis, {protein repairing the muscle} and dehydration. The good news is that your body already produces CP. So how do we produce energy?
Our source of energy is taken from the foods we eat. The human body does not use food in the form that is ingested; rather it is broken down into nutrients to be used, such as carbohydrates, fat, & protein, and is stored in the organs & tissue, which can be later used for energy. CP starts off as pyruvate, which is converted to adenosine triphosphate & CP and is produced in the mitochondria, also referred to as the powerhouse of the muscle cell. The body also produces other various energy systems that all result from the initial production of CP, adenosine triphosphate [ATP] & pyruvate. Those sub systems however, are aerobic in nature, and therefore do not come into play for this discussion.
The body uses nutrients in a hierarchy, though no one is more important than the other, and it is important to know what that order is, so that you can plan your energy requirement needs, according to the type of training you are doing. First we use carbohydrates, secondly fat, third protein. Protein can be used as fuel, and in some cases is, when all other energy sources are depleted, though it is not recommended; because it is an inefficient source of energy; and keep in mind, anaerobic exercise {weight lifting} does not burn fat.
The most important thing to consider before taking creatine or any other supplement, or worse, steroids is what effect it will have on your hormonal system! Nature intended our bodies to exist in a homeostatic state. Taking any of these supplements alters that state; and may cause serious undesired effects. So unless you are a professional body builder, or power lifter, and are under the supervision of a dietician or nutritionist, do not attemptto prescribe these supplements to yourself. If you want more energy for your workouts, eat more carbs! Your diet should consist of 55%-65% carbohydrates daily anyway!.
If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846
Hello muscle builders. Welcome to “How to build muscle part 2″. This is the second and arguably the most important phase of muscle building, because this is the “Hypertrophy” or “Growth phase”. The human body works on the S.A.I.D. principle, “Specific Adaptation to Implied Demand”. it means, that your body will get used to what you put it through. For instance, if you train a particular part of your body say only your arms, they will recruit more muscle fibers {see how to build muscle: part 1} than any other parts of your body. Aside from looking funny, you will have trained your arms to adapt to the demand you placed on them, and they will no longer respond to training, if you continue to do the same routine day in & out, that is why you MUST progress! So let’s begin phase 2.
If you have followed the instruction given in “How To Build Muscle: Part 1″ and are able to do 3 sets of at least 15 repetitions of 8 to 10 exercises, and able to hold a conversation while doing so, then you are prepared to move on, or progress.
In this phase you will increase the resistance or weight to about 80%- 85% of your maximum ability. This will force your muscles to adapt to the new demands. Perform 8 to no more than 12 repetitions with 30-90 seconds rest between sets. For best results, start off with 8 repetitions, doing 8 to 10 exercises. If you are truly performing at 80%-85% you shouldn’t be able to do 12 right away. When you are successfully able to perform 2 workouts back to back {all muscle groups} it is time to progress, DO NOT ADD MORE WEIGHT. Instead, add to more repetitions! Then repeat the previous step. When you get to 12 reps & successfully complete 2 back to back workouts {all muscle groups} add 2 to 5lbs and start from the beginning with 8 reps, and repeat the cycle.
Now let’s talk about a critical aspect of muscle growth. Stretching! Most of us overlook the importance of stretching, especially men! It seems like a waste of time for sure, however.. stretching aids in many aspects of muscle building & overall health. For our purposes stretching will help increase the cross sectional area of the muscle, allowing more muscle fiber to be recruited to the area, making the muscle bigger! So you see, as much of a hassle it seems to be, it is worth the extra 5 minutes to do it!
So there you have it! Phase 2 of muscle building. Keep in mind, this is part of a formula! You will still have to adhere to it, if you want to gain muscle mass, so be sure to check back soon to learn more about building muscle.
If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846.
Many of us want to build muscle but really are not sure how to do it. Just like anything else there is a systematic approach. Think about it this way; if you were preparing to take a test to become a mathematician you wouldn’t start out by studying calculus would you? The first & foremost thing to consider is that the Human body has 4 systems that each play a role in every aspect of our daily lives. They are; the musculoskeletal, Nervous, Cardiovascular, & Endocrine or{Hormonal} Systems. You need to first prepare the muscle properly, & train each system to adapt to muscle building. Next you need to know there are several types of muscle fibers. The human body will recruit these fibers the way you tell it to.
Muscles use oxygen. Thinner muscle fibers are more resistant to oxygen depletion than thicker muscle fibers. It is for that reason that it is easier to lift a lighter weight than it is to lift a heavier weight over time. When muscles burn oxygen it produces a by-product called Lactic Acid, its the burning sensation you feel just before you decide “NO MORE” this product impedes the ability to efficiently use oxygen, and it is very hard to overcome. The good news is you can train your body to tolerate its effects for longer periods of time. Let’s start with the thinner muscle fibers or type 2a first, since they can sustain longer periods of action they are somewhat easier to train.
We will first begin in the Endurance phase. As I mentioned early on you must follow a formula unless you happen to have many hours to spend a day muscle training, like say in certain Institutions. When training in the Endurance mode you will familiarize the body with the motion of exercise or for others teach the body how to exercise, you do this by starting out with 50%-55% of your maximum ability, so if your max bench press is 20lbs you’ll want to start off with 10lbs-12.5lbs and do 13 or more repetitions. Remember to breathe in when you are working WITH gravity & out when you are working AGAINST gravity. NEVER HOLD YOUR BREATH. You can do as many as you care to but keep in mind you will want to do more than 1 set so don’t over do it. Perform no more than 3 sets when operating in this mode. If you’re like most you’ll want to do anywhere from 13-20 reps, the way you know you are progressing is to increase the reps by 2 for your next training session, and maintain the extra 2 through the entire workout up to about 30 reps or so, then its time to move on. DO NOT ADD EXTRA WEIGHT! For exercise ideas visit http://www.chicagotrainingcore.com go to ‘Client sign in’ & click the link under “enter site” there you will find exercise pics with detailed instruction on how to perform proper exercise. Good luck & have fun!
If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846.
Recently I was asked which is better, the Elliptical or the Treadmill? This is a question that has been asked for years, and while the consensus has been that the Treadmill gives you a better workout because you are working harder, that is true. You are working harder! In April 2006 clinical studies concluded that the human body burned the same amount of calories on the Elliptical as the Treadmill. How can it be? The laws of Physics. Work equals force times distance, and if you are like most when you run you may not be the most efficient you can be in your effort. The term “exercise economy” in the exercise world means minimizing wasted movement. You may be wondering how can that be done? After all I’m running right?
Unless you are an accomplished runner or professional athlete you may not know what wasted movement is, wasted movement while running happens three ways, The first is the long stride. The longer your stride is the more work you are doing, to achieve your goal. The second is stride frequency, slower leg movement tends to go hand in hand with longer strides. Third is bouncing or hopping while running. Each of these habits is at an energy cost. To reduce this effect try these tips on your next run. First try to take shorter steps and increase the frequency of your stride {faster steps}. At first it will feel like you are doing more work, and at times you will forget the technique, so with that in mind start out in intervals of maybe 2 minutes or as long as you can then go back to your regular pace. Remember work equals force times distance, shorter steps means less work. Next, try not to bounce. The best way is to pretend you have a book on your head that you don’t want to fall off, you might even picture a speed walker in your mind, you know the way some of them look like they’re gliding across the ground with little impact. Again try to maintain that posture for 2 minutes or as long as you can before giving in to the temptation of bouncing.
On the other hand, if you are not a Marathon runner or training for a running event, or if you have Back, Hip, Knee, or Ankle issues then the Elliptical machine may be the answer for you. Training on a Elliptical can be easier on the joints because of the fluid motion, your body stays in contact with the apparatus greatly reducing the jarring effects of impact The impact on your joints from the pounding of running can be 4 or 5 times greater than your body weight, meaning a 130lb person will experience forces up to 650lbs, jolting through their body! You also have the benefit of multi-joint exercise just like running. And if you’re in the market for purchasing a Treadmill or Eliptical Machine most Ellipticals are cheaper!
So there you have it. Back to square one, but at least now you can make a better informed decision on which is better. The Elliptical Machine or the Treadmill.
For exercise ideas visit www.chicagotrainingcore.com go to ‘Client sign in’ & click the link under “enter site”
If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846.