How Long to Rest Between Sets

Uncategorized Dec 19, 2018

Practical Recommendations for Rest Times in Strength Training for Various Goals


Many people are unknowingly sabotaging themselves in the weight room by taking too long or too short rest periods between sets in their strength training workouts. So what is an appropriate amount of rest? Like nearly everything else in fitness, that depends. Let's start with those aiming for physique related goals. Many are surprised to find out that the research is actually pretty conclusive that longer rest periods (between 2 and 4 minutes) are the most beneficial in not only gaining muscle, but also losing body-fat (2).

When aiming to lose body-fat as opposed to gaining muscle, training parameters should actually remain quite similar. If you are a beginner, your training should be aimed at gaining strength and challenging yourself to get better (specifically in the weight room). If you are intermediate or advanced and have had any sort of success with your training in terms of muscle building...

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How to Read Nutrition Labels

Uncategorized Dec 03, 2018

At the local grocery stores, you can usually find many manufacturers of the same type of food, especially the boxed cereal aisle where Kellogg's, Post and other brands are competing everyday with who has the healthiest, lowest sugar cereal, bars, breads, and other products on the market. Unfortunately, many manufacturers have forgotten about the consumer and have led them down the deception aisle. The first thing to be aware of on a food label is the serving size- all the other specification like calories, fat, sodium, etc. are based off of the serving size. Of course, you can get only 1-2 grams of fat in some products if the serving size is the size of a quarter. We know good and well that many of us will eat 3-4 times that amount and increase the amount of fat to about 8-10 grams per serving. Depending on the other ingredients and what the food is, this could be a lot of extra nutrients/calories for one (true) serving. The calories listed are for the serving size only- not the...

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Train Smarter, Not Longer

Uncategorized Nov 22, 2018

Are You Spending Too Much Time in The Gym to See Results?


There are few things people as enthusiastic in life as new boot campers eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy. Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being a trainer.

But in their excitement, many boot campers make a common mistake – overtraining, and worse, with ‘wasted volume’. The thinking goes like this: “If 2 sets is good, then 4 must be better” or “If an hour long workout challenges my muscles, then I’ll really get ripped if I do 2!” In other words, more is better and leads to faster results.

Unfortunately, this just isn’t always the case, and taken to the extreme can lead to getting hurt and MISSING workouts. As with most things in life, moderation and consistency in fitness are the keys to success. Too much of anything...

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Six Secrets to Successful Fat Loss

Uncategorized Nov 05, 2018

If your primary goal is weight loss, and you feel like you're consistently hitting your head against a wall to get there, I hear you. There are many people out there who feel the same way. Maybe you have tried every diet in the books: weight watchers, keto, Atkins, carnivore, vegan, etc.
Or maybe you are just getting started and feel lost in a sea of information, wondering where to go to get a straight answer about what to do.

Either way, here are the main things you SHOULD focus on for successful weight loss. I like to call them secrets, but they really aren't a secret at all. They are the basic foundation that will create success in your weight loss journey and, coincidentally, they are the same fundamental principles that almost every name brand 'diet' out there is founded on. So skip the confusion and start implementing the following rules to start seeing real, lasting results in your weight loss journey.

The First Secret: Control Portion Sizes

Not too long ago, a standard cup of...

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How to Eat For: Fat Loss, Performance and Muscle Gain

Uncategorized Oct 10, 2018

Fueling your Body for Optimal Results From weekend warriors to Ironman finishers, performance and results in any fitness pursuit are directly tied to diet. Eating correctly will vary drastically from person to person depending on goals, body size, activity levels, etc. No matter where you are or where you want to go, you will benefit if you are intentional about what you eat, taking care to feed your body what it needs. Trying to work out with a body that is starving for essential nutrients, or chronically overfed will end only in frustration; and frustration eats your momentum and resolve with a voracious appetite. Make the most of the hard work you put in by fueling your body sensibly. Let’s look at the basics.

Nutrition 101: The Foundation The big three nutrients that you need to be concerned with are carbohydrates, protein and fat. An eating strategy that balances these three macro-nutrients with overall calorie intake will be a huge stepping stone in your fitness...

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