All the grunting and slamming that echoes from the free-weight area of a gym can be intimidating to anyone. Regardless if you’re a woman, man, newbie or veteran gym-goer, there are ways to handle that feeling of insecurity so you can get on with your workouts and start seeing results. Repeat these mantras to help you power through:
Category: Heavily Armed
Get fitness and sports nutrition tips from personal trainer Deniz Duygulu, an International Federation of BodyBuilders Men’s Physique pro athlete. For videos demonstrating correct form and advice on fueling effectively, check out his blogs and like him on Facebook.
They say breakfast is the most important meal of the day. And it is. But your post-workout meal is a close second. After a grueling workout, your body needs fuel fast to avoid succumbing to a catabolic state. When you’re exercising or when you haven’t eaten for an extended period of time, your body goes into a catabolic state. This means it begins to break down muscle – not exactly ideal when you’re trying to build that hard-earned definition. Instead, you want to keep your body in an anabolic state, or in “repair mode.”
“Abs are made in the kitchen.” This is one of my favorite quotes, because it emphasizes how important proper nutrition and supplementation are to achieving that firm and toned body. But not only is it important to eat right but to eat at the right times. To simplify things, I’ve broken down the when and why of nutrition for optimum fat burning. Read more →
As Labor Day approaches, we’re faced again with a holiday of social festivities – barbecues, football and fun in the sun. You certainly deserve to spend time with friends and family. But since you work hard year-round to eat healthy and exercise regularly, don’t sacrifice all of that in one day of indulgence. Even though you may be excused from the office, you’ll have no excuse not to keep up the good (fitness) work with these healthy tips. Read more →
“I’m working so hard, but the scale just won’t budge! What gives?”
The scale can be your best friend or worst enemy. That’s why I recommend you use the mirror as your scale. The mirror doesn’t lie. In fact, it can be a great motivator to get you focused and fitter. When you look in the mirror, take note of your body’s curves, definitions and overall shape. Check back daily, weekly or just once a month – however often you would step on a scale. Use each face-to-face check-in as a measurement of your progress. Do you see more definition in your biceps? Is your waistline curving in just a little bit more? Read more →
Have you breathed today? Then you need water. Have you eaten today? You’re probably thirsty now. Have you gotten in a good workout? Then it’s time to drink up. The body is approximately 60% water. Your cells, organs and tissues all use water to regulate basic functions. Even when you breathe, you lose water through exhaling. If you’re still not convinced of how important drinking water really is, I can help make it crystal clear.
I’m a personal trainer and a fitness model, and I maintain a body fat percentage of less than 6%. Nope, that’s not a typo; it is indeed a single digit. People say, “You must have to kill yourself at the gym to maintain that percentage,” but the truth is, I only work out 60-90 minutes a day, five days a week, including cardio. The real reason I stay so lean is because of the way I eat. Read more →
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