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There’s a lot of debate raging on and offline today, pitting static against dynamic stretching, and our gym in San Diego receives a flurry of questions to this end. Is static stretching really any good and isn’t it like really old school? Do people use it anymore? How about dynamic stretching, how is it better than static stretching? Which one is great for athletes or strength training? And so much more. With a lot of misinformation out there, we thought it right to clear the air with this comprehensive guide that will finally put to bed any questions swirling in your mind about dynamic and static stretching. 

But first, what’s dynamic or static stretching anyway? 

Static stretching, as the name implies, is all about stretching in place for 30 to 60 seconds, with little to no movement other than the range of the muscle group you’re stretching. If you need an example, many yoga asanas or poses, e.g. the cobra stance, count as static stretching exercises. Other common ones include: 

  • Shoulder stretches
  • Hamstring stretches
  • Upper back stretches 
  • And calf stretches, to name a few. 

Due to their limited range of motion, static stretches often get a bad rep, although our personal trainers San Diego agree that, while they have their shortcomings, they do have their uses, but more of that in a moment. 

On the flip side, dynamic stretching packs a lot more mobility and movement, bringing several muscle groups into the action, making them a popular option for athletes or runners. Concisely put, it is any movement-based stretching. 

A few popular examples of dynamic stretching exercises include: 

  • Jump lunges
  • Jump Squats
  • T-push ups
  • High kicks
  • Knee to chest, etc

Getting down to business, the benefits of one over the other.  

Pros of Dynamic Stretching over static stretching

As far as soccer-related activities, and preparation for sports at large, are concerned, dynamic stretching is the way to go. These are great at getting your muscles in the mood, helping you to rehearse movements you’ll be performing in action.

Some more unique advantages include: 

  1. Raises core temperature better to lower injury risk 

Dynamic stretching tends to pack a lot more intensity and is great at getting your body to that “working temperature” that gets the blood pumping and enables you to hit the ground running. Static stretching, on the other hand, can have you feeling cold as you get into your work, and aren’t really great as a standalone pre-workout routine. 

As your muscles are warmed up prior with dynamic stretching, your workout tends to be more effective, and additionally, there’s a lower risk of injury because your muscles are ready to take on the increased workload. 

      2.  Better for tackling high-intensity workouts

A high-intensity workout saps a lot out of you, and dynamic stretching can ensure you’re better prepared both mentally and physically. When you perform moderately intense physical activity leading up to your routine, the levels of serotonin, norepinephrine, and dopamine in the brain go up. These hormones can bolster attention and focus, which is also one other reason why dynamic stretching tends to lower your injury risk better. 

Moreover, from a physical standpoint, findings from the JSCR link dynamic stretching to improvements in: 

  • Agility
  • Aerobic capacity 
  • Muscular endurance
  • Power

Dynamic stretching can also alleviate muscle stiffness and thus lower soreness levels after a HIIT workout. 

How static stretching comes out on top

Believe it or not, static stretching can have its benefits too, and any competent personal trainer San Diego won’t rule them out entirely. They still work well to alleviate muscle tightness, with this often linked to decreased strength and performance during workouts. Here’s what they bring to the table over dynamic stretching exercises: 

  1. Less intense hence easier to perform

Are you a not-so-serious fitness hopeful looking to improve your movement for daily life? While you shouldn’t skimp entirely on dynamic stretches, static stretches are a great way to put some exercise in if you don’t fancy a rigorous pre-workout. They can make muscles limber and thus reduce injury risk from everyday tasks.

If you’re beat after a long day at work and lack the will to do anything else thereafter, static stretches are an excellent option to relax while checking in on your muscles. 

      2. They are great at improving posture 

You may have heard it enough times, parents telling their kids to sit or stand up straight, and they were just looking out for them we can attest. Any San Diego fitness expert will tell you that your alignment plays a big role in the durability and effectiveness of your: 

  • Tendons
  • Ligaments
  • And Muscles

Static stretch can improve proper alignment, which has been shown to decrease tension in your tendons and ligaments. Additionally, with a better posture, muscle activation becomes easier and more pain-free. So, if one of your goals is to naturally rectify a poor posture, static stretches are a safe bet to remedy your slouching. 

When to use dynamic stretching and static stretching

Stretching is important no doubt, and every San Diego Personal Trainer will insist that you shouldn’t begin any workout without setting aside the time to get your muscles warmed up. Before any heavy lifting, sports, or intense workouts, perform dynamic stretches as static stretching doesn’t really warm up muscles. 

If you’re looking to put in some quick stretching at work, perhaps during a brief lunch break, but don’t want to work up a sweat and ruin your attire, static stretching is quite ideal. It’s also the way to go if you’re targeting a certain group of muscles that you notice feel particularly tense. What’s more, static stretching can make up a great part of your post-workout routine, when you already feel exhausted but want to banish the soreness.

The final verdict

There you have the lowdown on what static and dynamic stretches bring to the table. Every type has its benefits, and while we won’t point to a winner or loser, it’s safe to say you need to incorporate both static and dynamic stretching in your routine depending on your workout goals, how much time you can spare, and if you have underlying injuries holding your back. Ultimately, you’ll need to talk to an expert for advice on the best path forward, and our female personal Trainer San Diego is just the person to turn to. Reach out to us for inquiries!

To compound or not to compound? That is the question. At least for anyone targeting muscle growth, but is caught on the fence between compound and isolation exercises. The endless debates about what exercises spur muscle growth continue to rumble louder every day. We get tons of questions at our gym in San Diego, with muscle seekers turning to us for counsel on the best path to take. To put this issue to bed, once and for all, we deep dive into the world of compound vs isolation. If you’re at this crossroad, welcome aboard as we pick apart what each brings to the table so you can make a more informed choice. Let’s get going!. 

So what are compound exercises anyway? 

Compound exercises work to simulate everyday movements, in accordance with how we use muscles daily. They are multi-joint exercises that bring several muscle groups into action at the same time. 

Examples in this category encompass: 

  • Push-ups 
  • Pull-ups
  • Deadlifts 
  • Squats

What about Isolation exercises? 

Isolation exercises, on the flip side, target just a single muscle group at a time. Because of this, isolation exercises tend to get a bad rap, but they can make for really good strength training options too as you’ll soon discover. 

Some examples include: 

  • Calf raises 
  • Leg extensions 
  • Triceps extensions
  • Bicep curls

When compound exercises are more appropriate

A personal trainer San Diego will, without a moment’s pause and almost by reflex, tell you to straight-up go for compound exercises if you’re a beginner looking to set up your foundation. That’s quite understandable when you consider the following about compound exercises: 

  • They enable you to work with greater loads

Challenging multiple muscles at the same time is key to building your overall strength, and expanding your energy reserves. Your body’s testosterone production is higher when you work several muscles compared to just focusing on one.

Testosterone is the hormone responsible for skeletal muscle and muscle mass growth at large, and the more of it your body produces, the stronger and bulkier you’ll get. Compound exercises, therefore, accelerate muscle growth faster, enabling you to take on greater loads progressively. It’s for this reason that they earn favor among many fitness enthusiasts and experts. 

  • Compound exercises are functional and time-efficient

Compound exercises often reflect and train everyday movements like squatting, reaching for things, and more. Thus, they double up as excellent options for functional exercises that will ease your daily life. This overall strengthening adds to your ability to lift heavier weights over time. 

What’s more, as opposed to performing exercises targeting muscle groups one at a time, compound exercises enable you to get them all in one sweep, so to speak. This means you can work on building several muscle groups simultaneously so you’re out of the gym quicker. 

  • Core strength improves which is great for strength training

Most compound exercises challenge your core, which means your:

  • Obliques
  • Hips 
  • Deep stomach muscles (Beyond your six-pack)

Compound movements make your spine and core more stable, giving you a nice and strong pivot which is key to improving your posture and overall enhancing the effectiveness of all other workouts you perform. This is why you may have heard your female personal trainer San Diego emphasizing like a broken record that compounds are the foundation of any muscle-building regime. 

Where isolation exercises come out tops

Just because compound exercises are more popular for muscle growth doesn’t mean isolation exercises have nothing to offer. They more than pull their weight, often helping to correct what compound exercises might have missed, and here’s how: 

  • Isolation exercises are great for correcting imbalances

When you overuse certain muscles and others go neglected, may be due to an uneven workout routine or the nature of your job perhaps, muscle imbalances or weaknesses can set in. These imbalances can also be down to: 

  • Injury
  • Bad posture
  • Inactivity 

In such cases, our San Diego fitness experts may point you in the direction of certain isolation exercises, the exact nature of which will depend on what opposing muscle groups require more targeting. An improper form could also be the cause of muscle imbalances, so you may need to consider getting yourself a professional trainer. 

  • They keep you building muscles through injury 

Because you’ve torn a tricep doesn’t mean you have to take a raincheck on your workout routine in its entirety, and that’s the beauty of isolation exercises. You can still preserve some of the gains from your workout, as you continue to build muscle growth in unaffected muscle areas while you nursing your injury or as you give overworked muscle groups some time off. 

What’s more, isolation exercises are great for wetting your feet and feeling your way into a regime as you concentrate on technique and good form by reinforcing supporting muscles. This can help prevent injuries and muscle imbalances in the first place. 

  • You’ll never miss a muscle again and you’ll get past strength plateaus 

Compound exercises can leave certain smaller muscle groups on the sidelines. For instance, if you’re performing rows or pull-ups, your biceps, although somewhat in the heat of the action, aren’t being properly worked. 

To channel a lot more intensity and volume their way, isolation exercises such as curls are certain to give your biceps proper attention. Consequently, this also means isolation exercises become key if you have really specific muscle groups in mind that you’d like to develop or strengthen. Moreover, isolation exercises are essential to getting past your strength plateau if your training is stuck in a rut. 

And the winner is… 

Given all we’ve learned today, it suffices to say that if compound exercises are the foundation of your power, isolation exercises are your muscle-building partner. It’s not really a question of compound vs isolation rather a well-balanced, muscle-building approach is about compound and isolation. Although, depending on your specific goals, you may find yourself advised toward one side or the other. Let an expert San Diego personal trainer come up with a balanced compound plus isolation regime to get you the all-around burgeoning physique you’ve always dreamed of. Or, build specific muscle groups you’d like to steal the show. Contact us today. 

Physical fitness is an ancient trend that was a part of the job description for soldiers and gladiators; for the active, globetrotting men and women of today, being fit is more about embracing a healthier perspective on life.

The rigors of daily routines, and other responsibilities, take a toll on the amount of time one finds to devote to oneself and fitness regimes. One essential form of fitness regimen that is especially beneficial, as it prepares one for the daily grind, is functional training.

The best way to learn functional training is through an experienced professional. Personal Trainers San Diego at Iron Orr Gym, a reputable establishment, are certified to assist people interested in this discipline of fitness workouts.

What is Functional Training?

Every person that has an active lifestyle; be it at home or at work or a combination of both, needs to have an exercise routine that targets the sets of muscles used on a regular basis, to strengthen them, condition them against injury and keep them prepared for the challenges that each day brings.

Functional Training exercises are an amalgamation of activities such as weight-lifting, movements in a compound manner utilizing multiple joints, and also in different planes of movements. These techniques train the muscles to work systematically and in a synchronous manner which has the added benefit of strengthening and stabilizing the core.

Unlike the traditional methods of fitness and weight training which focus on a particular muscle set such as biceps, chest or glutes, etc., functional training concentrates on patterns of movements that replicate activities from a real-world scenario; strengthening one in a way that makes daily activities comfortable and feel natural to perform.

How does it Benefit a Person?

Functional Training exercises find their origins in professions related to rehabilitation. Patients recovering from surgery or injury undergo physical therapy, which is essentially functional training, to regain their lost strength through the imitation of movements that one might need to perform in their daily routine; hence, hastening their recovery.

There is a multitude of benefits to be gained from functional training, the important few are explained as follows:

Core Muscle Strengthening

It is called the core muscles for a reason, as all the parts of the body depend on these muscles for strength and support. Having a strong core is vital for the protection of the organs and the central nervous system, besides the added perks of increased stability, stronger and pain-resistant back, and an improved posture.

Most functional training exercises include the core muscular structure in their execution. These exercises are crucial for stay-at-home women, especially new mothers, as they have to lift kids, and other heavy objects like groceries; and being out of shape due to periods of low activity can take a toll on overall muscular strength, leading to injuries in case of overexertion.

Functional training targets these issues in the core by enhancing the stability, strength, and endurance through exercises that replicate the movements of everyday work, allowing for the more efficient accomplishment of work. Women can avail these benefits; also, at the comfort of their homes, through the enrolment under a Female Personal Trainer San Diego or at the Iron Orr Gym in San Diego.

Reduction in the Risk of Injury

The human body is marvelous in its creation such that it can compensate for weakness by distributing the stress or load faced on one side to the other symmetric side of the body. This is a gateway to unwanted and unwarranted injuries that create roadblocks to an efficient work schedule.

Functional training combats the likelihood of injuries, due to strenuous activities, by transforming the body to cope with physical stress in a more effective manner through an exercise that mimics patterns of motion that a person is habituated to in terms of daily exertion.

This training not only strengthens and conditions muscles but also the soft tissue ligaments and tendons that surround and connect muscles to bones. Toughening these connective tissues is crucial as they are the most likely to be injured during bouts of overexertion.

Minimization of Joint Pains

Functional training is a blessing for those who suffer from frequent joint, muscle, and back pain. Through the exercise, one trains their body in a multi-directional pattern which induces stretching and flexing that fortifies joints and muscles, especially those of the back and spinal cord.

The body performs its own miracles by healing through regeneration. This is the same process that builds a muscular physique, albeit not at such an intensive level; as the goal is to strengthen the muscles and joints, in concern, through wear and tear at a diminutive scale.

However, any new form of exercise, previously unknown, should not be practiced without the supervision of an expert. Primarily when used for the treatment of joint pain; self-treatment is highly risky and could lead to complications.

There is, after everything, a beacon of hope that is helping people get back on their feet, and those are the Personal Trainer San Diego. These certified professionals are prepared to train a person of any age or gender in functional training; mainly from the comfort of their own homes.

Evolution of Fitness Level

Functional training, unlike traditional strength training, has the unique effect of making one faster besides just the development and fortification of muscles and joints. Through meticulous repetitive action, the body is conditioned for prolonged periods of activity and can also summon agility and dexterity when required; making one the envy of their peers, those who have not yet embraced the rewards of functional training.

Speed is not the only perk that’s savored. The emphasis placed on a plethora of movements ensures that the body achieves a significant boost in terms of flexibility and coordination. Working the body in its natural range of motion, coupled with resistance supplementing the mobility, results in augmented coordination and overall flexibility.

The involvement of a myriad set of muscles during functional training leads to the incorporation of stabilizers; a group of multiple small muscles, the responsibilities of which are to support the larger muscles in movements combining various planes of motion. Training these muscles further improves the strength of a muscle set and also works on maintaining balance, which also imparts a good posture; a must in the WFH times of these days.

Knowing Your Own Body

The fundamental aspect of functional training is that through the journey of developing a fit body, one also experiences a mental workout. The techniques utilized while training require one to focus on their body’s requirements as it conducts its role as gym equipment, providing resistance to each movement.

Once beyond the initial training phase, instead of relying on external input, one should be more in tune with their physical being and be responsive to its needs. Acquiring the instinct that advises on the best course of action with respect to comfort, posture, range of movements, the intensity of exercise, etc. This instinct is an amalgamation of many esoteric sensing abilities of humans; mainly, proprioception, which is an ability to judge one’s orientation to their surroundings.

Functional training has the added advantage of offering adaptability to suit the level of fitness of the trainee. Even if one is a beginner at working out, the low-impact nature of this training safeguards one from injuries by placing minimal stress on the joints or any other part of the body.

This makes functional training ideal for older adults, assisting them in maintaining good health of joints and staying nimble throughout life; and the best place in San Diego Fitness related is the Iron Orr Gym. They are the specialists in functional training and they provide San Diego Personal Trainer to serve your every need related to fitness.

Conclusion

The rat race of this day and age has made us all slaves to money. Nevertheless, we are not slaves to our fate of leading a life in poor health. Desk jobs and TV screens might have slowed us down, but just a little change in lifestyle and devoting time to activity can make a big difference in the long run.

It takes a drastic event, like an accident, such that when it crumbles a person’s ability to move, they have to learn to walk all over again; known as rehabilitation. Instead, it is better to “pre-habilitate”; to prepare oneself for all eventualities in life through a little hard work and dedication; to achieve the strength in our bones and our muscles and our joints, so that they may never fail us when we most need them in life.

Having a healthy and strong core is the key to acing every physical activity and living a fit daily life. It helps you hold your body upright while you are conducting your day-to-day activities.

Core strength helps you achieve the right posture, prevents you from experiencing back pain, and resultantly you can move around with more ease.

All personal trainer  San Diego lay enough emphasis on core stability and strength before you can advance towards accomplishing other goals. People often think that one who is physically fit has enough core strength, but that may not always be the case.

There are many people who have the best body and can do planks and sit-ups like a pro and yet do not have a strong core. If you have a weak core, your body will display signs, and you must learn to read these signs and work on them.

Here we have compiled the 8 signs that you must detect at the earliest and start working towards rectifying your core strength.

8 Signs That You Have a Weak Core

Pain in the Lower Back

Lower back pain is one of the most obvious signs of a weak core. This could cause you to incur injuries at the slightest. A strong core provides better support to your spine and prevents injuries. Moreover, you could develop a swayback posture causing discomfort and pain.

To ease your pain, you can:

  • Start by beginner’s core strengthening exercises
  • Keep a check on your posture while standing or sitting

Balance Issues

A weak core could result in poor balance. Your core muscles are responsible for stabilizing your pelvis. Having weak glute muscles could affect your balance to a great extent. Although it is difficult to detect this sign in normal circumstances, it is a very common one.

How to Fix it

  • Pilates is a great way to build balance and core strength
  • Balance it with a whole-body strengthening system

Slouching

Maintaining a good posture can be very difficult unless you have a strong core. Slouching is so natural that you might not even notice you are doing it. People are so used to slouching that they find it difficult to maintain the right posture for more than a couple of minutes. But if you manage to build a strong core, it becomes much easier, and with time the right posture becomes a comfortable one. You can try the following to keep yourself from slouching besides the right kind of exercises:

  • Assume a straight back and meditate for 20 mins every day.
  • Keep a check on your posture
  • Make sure that you indulge in stretching exercises in between your work hours.

Lose Belly

Having a taut belly is a sign of a toned core. It shows your strength besides being appealing to the eyes. Weak core muscles will have you sagging towards the ground. You can:

  • Start with some toning exercises
  • Yoga is a good option for beginners.
  • Go for a brisk run every day.

You Find It Difficult to Stand Up From a Squatting Position Using Your Core

Performing squats can often be painful and difficult for people with a weak core. Unless you have a strong core, you will have difficulty standing up without using your hands. You might also break the bend and hurt yourself. There are no shortcuts, and you must:

  • Get into the habit of regular workout sessions to strengthen your core.
  • Not get into vigorous exercise right away.

Sagging Spine

Try lying down on the floor, keep your hands beside you, and see if you can lay straight for a while without feeling like your spine is sagging downwards the ground instead of maintaining a straight line.

 This happens when your core is not strong enough to maintain a posture and give in to the slightest gravitational pull. It could also pave the way for several spine-related injuries and diseases.

You Find it Difficult to Conduct Everyday Activities that Demand Strength.

Several everyday activities require you to put on strength. While some may perform them with ease, some find it extremely difficult and might injure themselves doing the slightest of the jobs. Not being able to do these tasks is a major sign of a weak core, and one must take this hint quite seriously.

Difficulty in Walking Upright

You may not have noticed how you walk, but if you pay attention to your posture and how you move, you might discover the truth about your core strength. A person with a strong core walks without swaying their hips or upper body.

 As we already mentioned, when your core is not strong enough, you will find it difficult to balance while walking. It will also make you assume the wrong posture when walking. Resultantly you cannot walk upright.

Fixing the Weak Core Problem

The above-mentioned 8 signs are not to be ignored, and if you can trace more than 5 signs in yourself, it is time you hire a San Diego personal trainer and get into a systematic training regime. Know how to fix your core easily.

Core Strengthening Exercises

To get you started, we have made a list of exercises that every Gym in San Diego swears by:

  • High plank
  • Reverse crunch
  • Bird dog crunch
  • Glute bridge
  • Superman pulls
  • Plank knee crosses

Do the Exercises Correctly

When a workout is done wrong, it can further harm your posture and core. Therefore, it is best to get one of the personal trainers in San Diego who will help you get the right exercise and ensure the best success rate.

Maintain a Regime

You must be consistent in your workout regime. Do not give up easily. It is going to be quite difficult the first 7 to 10 days, but with time you will get used to it and thank yourself.

Maintain a Healthy Diet

Remember that you will be putting your body under enough physical strain. To recover from it and also to support your goal your body needs adequate nutrition. Make sure that you follow a healthy diet and get 8 hours of sleep. Always consult with a fitness trainer san diego or wherever you may be to ensure you are following the best protocols.

A strong and dynamic core is the dream for every fitness freak out there. There are many ways to build a strong core and even achieve the much desired six packs abs. But you must be strategic with your workout. Just planks or crunches cannot help you get what you are looking for.

Every personal trainer San Diego recommends that you undertake a group of effective exercises to work your core. In that way, you are not straining your body with the same exercise over and over. 

With a plate of balanced exercises, one makes sure that besides the core, other little yet significant muscles are also getting worked up. Selecting the right exercise is of utmost importance. Do not blindly follow any regime and come up with an arbitrary set of exercises. Look for ones that will work your core and target muscles like:

  • Obliques
  • Glutes
  • Rectus abdominis
  • Transverse abdominis
  • Erectors

All these muscles come together in giving you strength and the best shape possible. A stabilized core is a blessing to your entire body.

Whether you are an athlete or a model, a strong core serves everyone fine. That is why every San Diego Personal trainer emphasizes these exercises. If you are still trying to get that abs and not sure which exercises will work for you. We have compiled the best exercises that will suit almost everybody. Therefore, without further ado, let us look at them individually.

Planks

Planks are a basic exercise for any ab strengthening regime. It is even recommended to people who are just starting to focus on the core. Thus, it is not very difficult but there are different kinds of planks and as you go about exploring them, each will create more tension and become more challenging.

However, make sure that you do not start with the one that is the most rigorous. If you are confused about which one to choose, you can always ask a male or female personal trainer San Diego and get the best suggestion.

Here is how you do a simple plank

  • Face down the floor with your toes and forearm touching the ground.
  • Make sure that your elbows are proportionally under your shoulders and not wide apart.
  • Derive strength by engaging the abdominal muscles.
  • Draw your navel toward your spine and keep the torso straight.
  • Keep your body rigid and do not sag.
  • Hold the position for 10 seconds.
  • Release
  • Increase the hold time gradually.

This is the simplest way to plank but there are several variations that your San Diego fitness trainer might introduce to level up the challenge. Some of the other planks are:

  • Elbow plank
  • Knee plank
  • Side plank
  • Plank with arm up
  • Side to side plank
  • Plank walk down
  • Plank jacks

These are very similar to your basic planks but only more testing for your body.

Hollow Hold

The hollow hold is an essential position for athletes. It is very efficient and can help you achieve the right core strength and the correct posture. The idea behind this exercise is to flex your abs. Despite being a somewhat tough exercise, it will not take much time to master. 

This is how you can perform hollow hold:

  • Lie on your back and lift your feet on the floor
  • Bend your knees at a 90-degree angle.
  • Squeeze your abdominals
  • Pull your ribs towards your pelvis
  • Keep your back gently toward the floor and keep your legs up in the air.
  • Slowly lower your leg off the floor and return to the first position.
  • Repeat.

Pallof Press

Pallof press helps you build your core muscles with the help of a band or cable. The strength comes from pulling the cable or band. You must brace yourself before pulling it and stay kept in the position. You can also make this exercise tougher by kneeling on your knees.

Dragon flag

The dragon flag is an advanced core exercise responsible for great core strength. There are several benefits related to this exercise.

Follow the given steps to perform dragon flag

  • Lock your arms in an overhead position. It could be on a bench or just grip some stable object overhead.
  • Contract your torso and pull your legs up like you would in a reverse crunch.
  • Maintain a rigid body and do not bend your hips.
  • Pointing your toes will help you maintain proper body alignment.
  • Lift your legs completely.
  • Now, slowly lower your legs without any body part touching the bench except the upper back and shoulder.
  • Let your hips be suspended just over the bench.
  • Repeat as possible.

Gator Rolls

If you know and have mastered your hollow holds, you can take it a level higher with gator rolls. This is a favorite of personal trainers San Diego.

And this is how you do it:

  • Get into a hollow body position.
  • Raise your arm over the head to roll over.
  • Squeeze your core and glutes
  • Switch the arm after rolling over.
  • Begin a new set.

Russian Twist

Russian Twist effectively builds your shoulders and core. It helps with rotational movement and can be a great workout for athletes. It may look simple but requires a lot of support and strength. Every gym in San Diego will have at least a couple of members who absolutely love Russian Twist.

The best way to do it is:

  • Keep your knees bent and lift your feet from the floor.
  • Root into your sit bones.
  • Straighten the spine at a 45-degree angle so that it makes a V-shape with your thighs and torso.
  • Reach out your arms and clasp them together.
  • Repeat according to your level and strength.

Working out with random exercises has never helped. Thus, focus on what you wish to achieve and which muscles you want to target. And accordingly, come up with a regime.

A toned core is one of the most common reasons why people wish to join a gym or indulge in a workout. While it can be taxing and time-consuming, it is worth the dedication. If you too want to have a great body and improve strength, try these exercises out to see incredible results.

Top 5 Reasons You’re Sabotaging Workout Results with Your Diet

We all strive to be the best form of ourselves daily. Whether that is exercising regularly, sticking to a healthy diet, or having a positive attitude every day. The fact is, doing is way harder than we imagine in our heads. Seldom, people are successful in obtaining a constant success in all areas they wish to improve. We may be better in having a positive attitude than sticking to our healthy diet and vice versa. One of the biggest problems when one decides to go on a healthy diet is short- and long-term consistency. We either cheat too much during the diet or reach our goals only to fall back into the same homeostasis we were trying to pull ourselves out of. Here are the most common ways someone sabotages their hard work with their diet.

 1. Weekends Are Time to Party

Weekends are time to party but going overboard is where most of us sabotage our hard work during the week. I know the feeling. Right when five o’clock comes around on Friday you are out the door and thinking about the weekend. Weekends are a good time to decompress from a hard work week but sabotaging all that hard work with excessive drinking and eating only keeps you going in circles. If you must have a drink, try and go with a clear liquor that doesn’t pack a ton of calories and sugar. Light beers are dangerous because even though the advertise low calorie amounts, they are packed with carbs. Having a cheat meal once a week is encouraged to keep your mental health during a diet, but homeostasis will always try to jump in and convince you to eat that extra cookie. Relax on the weekends but be mindful.

2. You Don’t Eat During the Day, but Gorge at Night

We all have busy schedules during the day and meal planning is one of the hardest things to overcome when starting a diet. A lot of people skip breakfast and even lunch only to go home and stuff themselves during dinner. This is one of the worst things you can do to your eating habits and to your body. Those who starve themselves during the day and stuff at night tend to overeat and thus stuff themselves with a surplus of calories, leading to weight gain. If you make this type of eating a habit it will be harder to switch to a normal eating schedule, thus making it harder to lose weight.

3. If You Hit a Goal then, You Over Gift Yourself

If you look good on the outside it doesn’t matter what your feeding the inside, right? Wrong! Many of us are calorie counters and base their diets on calories. Many of us also hit our fitness goals and don’t care what type of food we eat if it’s low calorie. This is playing with fire. Is eating 1,000 calories of cotton candy the same as eating 1,000 calories of vegetables? Absolutely not! You need to be mindful of the types of calories you are eating and strive to supply your body with the correct nutrients on a day to day basis. If you don’t give your body the right amount of nutrients, you risk overeating in order to get those nutrients, which leads to weight gain.

4. Meal Prep Failure

I touched on this a little earlier but deciding to start a new diet isn’t the hardest part of the initiative. Meal prep is a daunting task even the most experienced fitness professionals hate. If you go into your week not knowing what meals you bare going to eat, not only does it add more stress, you may fail to eat at all. Balancing work and fitness are already hard enough for some of us and throwing healthy meals into the mix only complicates the formula. Eating out is not a healthy option, so you must plan on making your meals at home or pay a pretty penny to make sure you are eating healthy meals. I suggest meal prepping on a Sunday for the following week and prepping all your meals in one day. That way you don’t need to worry about it during the week.

5. Excuses

I touched on this a little earlier but deciding to start a new diet isn’t the hardest part of the initiative. Meal prep is a daunting task even the most experienced fitness professionals hate. If you go into your week not knowing what meals you bare going to eat, not only does it add more stress, you may fail to eat at all. Balancing work and fitness are already hard enough for some of us and throwing healthy meals into the mix only complicates the formula. Eating out is not a healthy option, so you must plan on making your meals at home or pay a pretty penny to make sure you are eating healthy meals. I suggest meal prepping on a Sunday for the following week and prepping all your meals in one day. That way you don’t need to worry about it during the week.

If you are sabotaging your diet, practicing bad fitness habits, and making excuses for yourself, it is time to schedule your FREE consultation with the best personal trainers in San Diego. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

 

Come visit us, Iron Orr Fitness, today to receive a FREE Complimentary Consultation. We are the premiere Personal Trainers in San Diego!  We have a wide range of personal trainers to fit your personality and fitness goals; both male and female personal trainers in San Diego!  We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?

 

Reach out to Iron Orr Fitness to take your health to great heights

Call (858) 255-0367🔥

Brad Pitt is one of the most iconic actors of our generation. If you haven’t heard of him, then you probably have been living under a rock or from another planet. One of his most famous movies of his career was “Fight Club” which debut in 1999. The movie itself was a work of art, but it was not the captivating character of Tyler Durden or the plotline that had viewers clamoring. It was Brad Pitts body that had everyone in the theater in awe.[

There is no denying that Brad Pitt had the body of a god in Fight Club, in fact I guarantee this role propelled his acting career, getting casted in films such as “Troy” where he plays Achilles, who also has muscles on top of muscles. His body in Fight Club is so mesmerizing that 20 years later, it is still a topic of discussion on popular bodybuilding, nutrition websites, and between regular people such as us.

So, what was Brad Pitts secret? Did he sacrifice a lamb and pray to a Viking god? Was it muscle CGI before CGI? It couldn’t have been old fashion hard work could it? His body looked inhuman! Well, it was! During the filming of the film Pitt was sitting at a spectacular 5-6 percent body fat. Pitt stands at 5’11 which means he was probably weighing around the 155 range. Keeping that weight, while continuing to chisel out muscle is a very hard thing to do. Now let’s dive into his routine!

High Reps with Low Weight; Concentrating on One Muscle Group a Day

When Pitt was casted as Tyler Durden, he states he didn’t want to build a lot of muscle mass like Arnold Schwarzenegger, but rather wanted to be shredded and punchy. Edward Norton is a smaller guy and Pitt was playing his badass double, so it made sense to keep Pitt around the same size and not try and bulk him up too much. Thus,

Brad Pitts Fight Club workout routine was born.

The general rule of thumb when it comes to weight lifting is: the more muscle you want to build, the heavier weight you lift with less reps. If you want to build lean and tone muscle, you lift a lighter weight with more reps. There is obviously a lot more to look like Brad Pitt then just doing that, but that’s the basics.

Pitt chose to lift less weight and more reps when he worked out, but he also concentrated his workout on one muscle group per day. According to Highsnobiety Mondays were chest day, Tuesdays were all about back, Wednesdays were shoulders, Thursday was arms (biceps and triceps), and the rest of the week was dedicated to cardio and resting. His exact routine was this:

(*No reps Mentioned)

Monday — Chest
Push-ups — Three sets of 25 reps
Bench press — 25, 15 and eight reps at 165, 195, 225 lbs
Nautilus press — 15 reps at 80, 100, 130 lbs
Incline press — 15 reps at 80, 100, 130 lbs
Pec deck — 15 reps at 60, 70, 80 lbs

Tuesday — Back
25 pull-ups — Three sets to fatigue
Seated rows — Three sets at 75, 80, 85 lbs
Lat pull downs — Three sets at 135, 150, 165 lbs
T-bar rows — Three sets at 80, 95, 110 lbs

Wednesday – Shoulders
Arnold press — Three sets at 55 lbs
Laterals — Three sets at 30 lbs
Front raises — Three sets at 25 lbs

Thursday – Biceps & Triceps
Preacher curls — Three sets at 60, 80, 95 lbs
EZ curls cable — Three sets at 50, 65, 80 lbs
Hammer curls — Three sets at 30, 45, 55 lbs
Push downs — Three sets at 70, 85, 100 lbs

Friday & Saturday – Cardio
Treadmill — one hour at 80-90 percent of maximum heart rate
(Obtained from Highsnobiety)

Pitt put his fair share of work in the weight room, but as I stated above, he was sitting at 5-6 percent body fat and you don’t get to that number unless you do a lot of; Cardio, Cardio, Cardio! If you have ever been serious about working out, you probably know that getting yourself down to 5-6 percent body fat is no easy feat. Six packs generally begin to show around 13 percent body fat and you start to look really shredded when it gets to be around 10 percent. You don’t get your body fat percentage that low with doing just weight lifting and dieting. You need to accept early on that if you want a lean shredded body type, cardio will be a huge factor. As you can see from his weekly workouts, Pitt was doing 2 hours on the treadmill per week, but he was also getting his heart rate up to 80-90 percent during those two hours for maximum results. 

Diet is Important

Once again, if you wanted to gain a lot of muscle mass, you would probably need to consume a lot of calories to supplement your muscles. Pitts Fight Club diet secret was eating extremely clean food. You may ask yourself, what is clean food? Pitt was eating mainly chicken and fish, brown rice, whole grain pasta, oatmeal, and green veggies. As you probably know from experience, eating this way isn’t easy and it takes extreme discipline and moderation. Here is Pitts alleged average day of meals:[

Breakfast: Eggs (six whites, seven yolks) and 75g of oatmeal with raisins. Occasionally, Pitt would replace the eggs with a protein shake if his schedule was tight.

Midmorning Snack: Tinned tuna in whole wheat pita breads

Lunch: Two chicken breasts, 75-100g brown rice or pasta, and green veggies

Mid-Afternoon Snack [Pre-Workout]: A protein bar or whey protein shake and a banana

Post Workout: whey protein shake and a banana

Dinner: Grilled fish or chicken, brown rice or pasta, vegetables and salad.

Evening Snack: Casein protein shake or low fat cottage cheese (slow release protein).

(Obtained from Highsnobiety)

As you can see there wasn’t any room for ice cream or cotton candy. Pitt consumed approximately 2,000 calories a day and ate only as much carbs and protein as his body could handle. You might say to yourself “this workout plan seems impossible and a lot of work.” Well, it is! Pitt did not do it all on his own though. He had some excellent personal trainers that helped him draft his workout routine and manage his nutrition. But above all else these personal trainers kept Pitt consistent, and consistency is the real secret to anything you want to achieve.

Need Help from a Personal Trainer? We can help! We also offer training online! (858) 255-0367

People who are new in the field of fitness and start exercising on their own often find it difficult to achieve the body they have dreamed of.. Even after following a consistent exercise routine, they do not find any difference in their body. They complain of seeing no results or change after doing vigorous exercises regularly. These people fail to realize that the exercises they have chosen might not suit their body type. This is why hiring a personal trainer who can properly guide your workouts is so important! In the initial days of your workout journey, the personal trainers provide you with a routine that suits your needs and your individual goal.. It helps every person achieve the change they want in their body effectively, safely, and efficiently!

Personal Trainer San Diego provides their clients with personal trainers who have extensive experience and expertise in the fitness arena. They understand the needs of their clients and help them in framing a workout routine that can help the customer achieve their fitness goals efficiently and effectively. The personal trainers offer support to anyone who is motivated to lose weight or gain lean muscle. Most often when people workout without professional help, they follow routines that might not suit their body type. This is where a personal trainer comes to the rescue. They help people choose workout routines that are customized and suitable for their body type and their personal goals.

Why are Personal Trainers Important?

San Diego gyms offer personal trainers who are capable enough to guide every person to achieve their fitness goals successfully. Here are a few reasons that can help to better understand why personal training with a Certified Trainer is more effective than training on your own:

CHOOSE THE CORRECT ROUTINE

Most people who are extremely motivated to stay fit often get stuck at the basic step of figuring out the correct workout routine. The routine they choose might be wrong and have no effect on the body. Personal trainers who know each workout routine and their benefits can help every person choose the appropriate exercises. They are also aware of the frequency, intensity and time of each exercise. Certified Personal Trainers can guide every person accordingly and help them reach their fitness targets.

INTRODUCE NEW EXERCISES

When people workout on their own, they often follow the same routine everyday. They fear introducing new exercises in the routine as they are not sure if the routine will be effective. Or perhaps they are afraid to not execute the exercise properly, increasing the risk of injury. This makes the workout routine not only ineffective, but boring after some time. To help people deal with these situations, personal trainers are essential. They can help you to understand the benefits of each exercise and change the routines accordingly so that you continue to break through plateaus and hit new goals. This makes the entire process of working out fun for every person. San Diego Fitness provides personal trainers who make the process of staying fit a fun activity for every customer!

TAKE UP NEW CHALLENGES

Personal trainers understand our exercising abilities better than us. When people exercise on their own, they often do not push themselves beyond their comfort zone. Once a person is comfortable with their daily exercise routine, a personal trainer can challenge them by increasing the frequency of an exercise. They test the limits of every person by encouraging them to work a little harder everyday. For example, if a person does ten push-ups daily the personal trainer might tell him to do five more the next day if he feels necessary. This is going to increase the effectiveness of the workout. By consistently providing new stimulus to the body, the workouts never become boring and stale.

PROVIDES MOTIVATION

When people workout on their own, they get bored with the routine as they lack motivation. People are more likely to stay motivated when they find an expert to support and encourage them. A personal trainer always motivates people to work hard and stay dedicated to their fitness routine. People often draw motivation from their personal trainers as they are there to encourage and support you on your fitness journey. Any Gym in San Diego offers personal trainers who help their clients stay motivated in their journey of staying fit.

TEACHES SELF-EXERCISE

Personal trainers are like teachers who train people in the field of fitness. They teach the newcomers about each exercise and its benefits. They also help every person understand their body type and follow routines as per their needs. People who do not have much knowledge about workout routines but want to stay fit can benefit greatly from a personal trainers knowledge and expertise. Certified Trainers enlighten their clients about fitness and teach them more about the impact of each workout. Personal Trainers also impart knowledge about healthy eating that can help improve one’s lifestyle. They also help teach clients to workout safely and correctly on their off-days while hitting their targets.

BETTER SUPERVISION

We often overlook the mistakes we make while exercising on our own. This can have a negative impact on the entire workout routine. A personal trainer will always point out the mistakes we make while exercising. They teach the correct methods and help every person perform each workout correctly. This makes the workout routine effective and we can see results in our body sooner. People often give up during situations when they find the exercises to be difficult. Personal trainers help people overcome this by boosting their confidence. They supervise, guide and allow every person to reach their full potential.

San Diego Personal Trainer guides every person in their fitness journey by providing correct assistance. They boost their confidence and motivate them to push their limits while performing exercises. Every person can attain the body of their dreams if they are able to figure out the correct workout routine. Along with a workout routine, following a proper diet and sleep schedule is also important to see changes in the body. A personal trainer can provide the best advice when it comes to choosing a workout routine. They have years of experience in this field and have better knowledge as to which exercise works best for attaining a certain goal.

Once a person is able to figure out the workout routine, diligently practicing it regularly can help them stay fit. A personal trainer always helps to kick-start the journey of staying fit, laying the foundation from which to build upon. Working out on your own sometimes has little to no impact on the body. A personal trainer helps a person stay in healthy shape more effectively. We recommend you finally take the plunge and hire a trainer today!

You’re probably well aware that building muscle equates to better health. However, do you know the exact reasons why? Is it worth knowing the answers? We think so and we think the below information will definitely pay off. Also, what could possibly be bad about more knowledge, especially if it directly pertains to your fitness goals?

Ultimately, we all want the same goal: optimal health. Any personal trainer San Diego Ca says as much, and those who have enjoyed the immense benefits will undoubtedly agree.

So before you start searching for outdoor gyms near me and readying yourself for the grind, brew a cup of coffee or tea first and take the time to equip yourself with some golden nuggets of knowledge about muscle-building, here are the top 8 reasons for building and maintaining muscle mass.

YOU TYPICALLY HIT TWO BIRDS WITH ONE STONE IF YOU BUILD MUSCLE

Many San Diego fitness trainers are all too willing to recommend strength training to their clients because it not only builds muscle mass but serves as a cardio routine as well. You might argue that almost any kind of exercise has holistic benefits. There are still cardio workouts that help you develop muscles.

However, muscle-building and strength training as a whole clearly stand out because of their more pronounced benefits on the heart and lungs. This is despite most strength workouts being considered as low-impact cardio exercises. This really shouldn’t be a surprise since, even with continued movements and minimal rests, you get to increase your heart rate every time.

There are even studies that prove that it’s just as good for promoting heart health as any kind of cardio workout. This is why muscle-building is almost always included in any elite personal training San Diego program.

MORE POWERFUL MUSCLES OFTEN CONNOTE BETTER BALANCE AND POSTURE

We tend to overlook the importance of having the right balance as we do our daily activities. In fact, without proper balance, we won’t even be able to do something as essential as walking or standing! Many seniors also tend to have a higher risk of suffering falls because of poor balancing abilities…as a result of weak muscles.

On the other hand, posture not only helps you look better but may even take care of chronic back pain issues you’ve been dealing with. Having poor posture is a tell-tale sign of low strength endurance since plenty of muscles are typically involved in maintaining good posture.

HELPS TO BOOST YOUR METABOLISM

Any expert weight loss trainer in San Diego will be all too willing to underscore the importance of strength training in boosting one’s metabolism. Incidentally, if you happen to be a foodie, did you know that maintaining muscle mass requires more calorie intake?

Most of this is rooted in the fact that any muscle you develop only adds to your basal metabolic rate (BMR). The latter basically dictates the number of calories you need to take in just to maintain your body’s optimal functions. So you can only imagine the boosts in metabolism you’ll get to enjoy if you continue building muscles and working out in gyms in San Diego.

IT’S ESSENTIAL FOR YOUR MENTAL HEALTH

Much like any kind of exercise, for that matter. After all, strength training also triggers the release of endorphins, which are hormones that help you deal with stress and worry by boosting your mood. You probably know by now how much of a quicksand depression and low self-esteem can be.

If you happen to be suffering from one or more of these conditions, know that there’s always an opportunity to help you combat it through working out. The best personal trainer San Diego will always be there to lend a helping hand to motivate you and, hopefully, come out as a new, more refreshed person!

IT ENHANCES MOVEMENT AND STRENGTHENS YOUR JOINTS

Just ask any personal trainer San Diego about the importance of muscles in decreasing the risk of injury and chronic pain, and chances are, he or she will point this factor out. At the core of strength training is improving movement. Without it, how can you go about with your day-to-day activities? And even if you can, must you really endure unnecessary pain every time you do anything?

As you keep performing strength training workouts like lunges and squats, you only do your joints a load of good. In turn, this only makes you more amenable to performing daily activities without the usual inconveniences.

YOU’LL BE DOING YOUR IMMUNE SYSTEM A HUGE FAVOR

And nowadays, who doesn’t want to be more disease-resistant? How exactly does your building muscle provide a better shield against illness? Well, most of it stems from the general way you’re keeping your body stronger as a result of your strength training. The more you build muscle, the more you’re giving your body the fuel it needs to keep up with the demands of everyday life and whatever challenges come your way.

We don’t need to look further than the link between muscle mass and diabetes to drive this point further. Did you know that the more muscle tissue you have, the less load you take off your pancreas in managing glucose in the blood?

So the next time you’re hesitating to search “gyms near me” because of a lack of motivation, just remember this fact and the terrible consequences of uncontrolled diabetes. Chances are, you’ll be suiting up in no time.

IT’S GOOD FOR YOUR BONES, TOO

Optimal bone health is just as vital as building muscle. Fortunately, you’re not actually neglecting your bones each time you pump iron. In fact, it’s the opposite since strength training also boosts bone density.

For older women who are prone to getting osteoporosis, this opens up an opportunity to prevent that from happening altogether. Keep in mind that if you’re a woman yourself, your estrogen levels tend to take a nose-dive during and after menopause. This only makes your bones weaker, which necessitates taking active steps to keep them strong.

ALL THESE ADVANTAGES POINT TO LONGEVITY

With all these advantages taken together, it becomes clear that muscle-building lends itself to promoting overall well-being. In short, it’s one of the healthiest routes to take. And if there’s one other factor that’s readily associated with health, it’s longevity. This topic has been featured extensively on mass media platforms.

It may not be the sole factor, but the way strength training aids in cardiovascular health and building endurance does keep the risks of chronic diseases down. By no means is it a magic bullet as well. However, now that you know knowing you can add years to your life if you start building muscle NOW, would you still willingly skip out and not train?

Conclusion

What’s good is that strength training can be performed anywhere, in an outdoor gym in San Diego or in the comfort of your home. You may even do it in an online session with your favorite personal trainer San Diego. This pretty much guarantees that there is no room for alibis as far developing muscles. Considering the state of these times, we can even argue that any type of exercise already serves as a ready boost for everyone, so start today!