Kitchener gym goers, 9 ways to tone fast and spend less time at the gym!

If you love being a Kitchener gym rat and hanging around the gym 24/7, this may not be for you. But if you're somebody who's looking to cut down the time they spend at the gym, you have found a goldmine!

There are three excellent reasons everyone should be cutting down their workout sessions if they want to build muscle.

1.Growth hormone and testosterone levels peak at about 40 minutes into a workout and start declining after an hour. After one hour, muscle building hormones begin stopping and muscle eating hormones begin starting up. People that trains 90 minutes to 2 hours are “taking two steps forward, 1 step back”.

2.Cutting down marathon gym sessions gives you the extra time to pursue your other goals, gives you time to hang out with your family and friends, go to a movie or do something different all together.

3.Your enthusiasm towards working out will be negatively effected by prolonged training sessions. Even if you truly enjoy working out, you'll probably lose motivation to train altogether if you spend all your time in the gym.

The simple techniques below can be implemented immediately into your next workout. Not only will they let you experience better muscle gains but you'll also have more time to concentrate on the other important areas of your life.

1.Cut the chit-chat – You don't come to the gym to talk about last nights episode of Prison Break or who is the all time Mr. Olympia, you come to the gym to train. If people approach you to talk, start wearing earphones. Unless they have a really important question they won't bother you anymore.

2.Plan your workout – Don't come into the gym unprepared. “Not planning is planning to fail”. Make sure you plan your workout before you enter the gym so you know exactly what your going to do. This will let you concentrate on pumping iron rather then wondering what exercises to do.

3.Cut the amount of breaks – If you find yourself constantly going out of the weights room to the drink tap, your wasting time and losing precious pump. Start bringing a large bottle of water with you to eliminate the need to go to the drink tap, unless you need a bottle re-fill. Another way to cut the amount of breaks you have is to turn off your cell phone while working out. Not only does receiving a call interrupt you, it annoys people around you. You can always call people back once you finish your workout.

4.Reduce rest time between sets – Unless your power lifting, you don't need 5 minutes rests between each set. As a bodybuilder doing 8-12 reps you only need 90 seconds for your breathing to get back to normal and lactic acid to clear from your muscles. Anymore then 2 minutes and your just wasting time and losing your pump.

5.Use Supersets – Supersets are when you do one exercise after another without rest for opposite muscle groups. eg. bench press followed by bicep curls. If your interested in doing supersets, I suggest you learn more about them as there isn't enough space to cover them well enough here.

6.Don't hit the same muscle angle with a different exercise – There is no need to do bench press, DB bench press, and machine bench press all in one workout. All three of these exercises target the same muscle angle, so you should only use one of these exercises instead of all three and you'll still get the same desired result. By using one exercise instead of three, you'll save time by not needing to wait for machines to free up and not needing to constantly adjust the weights on a barbel or keep switching to different sized dumbbells.

7.Train at off-peak hours – This is a no-brainier, if you have the opportunity to train in the morning, early afternoon or late at night when the gym is near empty, you'll save heaps of time by having instant access to unused machines, benches, and treadmills.

8.Use more machines – All you hardcore bodybuilders will argue that free weights kick ass over machines, and I agree with you 100%. I'm suggesting that if you're pressed for time, you should use more machines then free weights. Its a lot faster to change a pin on a machine then load and unload barbells with plates and then secure on collars.

9.Focus – Focus on the reason you came to the gym. I'm assuming your answer may be 'to have a great workout'. To achieve that goal you must focus on what matters to you until you finish. While your working out try not to think about the amount the guy over there is benching or whether you should start flirting with that hot girl doing lunges. Instead you must focus on your own workout and you will not only have the right mindset to lift intensely, but you'll finish your workout faster too!

If you implement just a few of these techniques, I guarantee you're time at the gym will be more efficient and more effective.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy every time!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Kitchener's Personal Trainer!

Choosing a Personal Trainer in Kitchener!

I put together some tips to help you find a good personal trainer in Kitchener and Waterloo this Christmas just in case I'm to busy, he he!

Firstly, you need to ask these 5 important questions:

1.What are your qualifications?

Make sure you ask the trainer about their qualifications and experience to make sure they know what they are doing and you’re in safe hands.

2.Do you keep with current research?

Personal trainers should continually be updating their knowledge by attending seminars, workshops, books, etc., in order to provide you with safe and useful information.

3.Are you available on the time and days I’ve selected?

A Personal Trainer needs to work around you, so you need to make sure they are available to fit into your schedule and give you the expertise and motivation you need to workout efficiently.

4.What is your pricing?

Personal training can cost from as little as $25 up to $100+ per hour, so make sure you choose one that’s within your budget. Be sure to ask if their rate includes the use of the local gym. It’s a good idea to find out about the policy on additional fees, contracts, cancellations, and billing procedures.

5.Can you supply client references?

A good personal trainer should have plenty of satisfied customers and won’t hesitate to let you contact them. You should ask them about the trainer’s strengths and weaknesses, if they were professional, informative, dependable and how well the trainer helped them reach their goal.

Extra Tips:

Determine your fitness goal, whether it is to lose some weight, run a marathon or being able to have enough energy to play with your kids. This helps narrow down personal trainers based on their experience and field of expertise.

Consider how close the trainer is to your Kitchener location. Location can often determine your selection of trainers. Personal Trainers perform their workouts with you in their studio, local gym or they can even come to you.

Some trainers are willing to train small groups; using this method will reduce your cost. If you have a friend who has the same goal as you, think about working out together at a reduced price.


After your first workout with your Personal Trainer, ask your self these questions?

1. Will I be able to get along with this trainer and look forward to working with him/her?

2. Does the trainer have good listening skills and communicate well?

3. How motivated does the trainer make you feel?

4. How does your body feel after the session?

Hope this information will help you to find a great trainer in Kitchener, Waterloo or anywhere else for that matter!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy every time!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Kitchener's Personal Trainer!

Why Vitamin B2-Riboflavin Is Good For Dieters!

The second most familiar member of the B complex is riboflavin. This is the name now preferred for the vitamin, which was once called Vitamin G, later became B2 when its identity was further established, and is now more accurately identified by its chemical name.

Originally it was known as the growth vitamin, since normal development is impossible without it, but it is much more than that. Like Vitamin A, riboflavin appears to have some relationship to vision, for lack of it in rats causes cataract, that clouding of the eye lens which results in blindness. Deficiencies in animals have also been correlated with loss of hair.

Recently some astonishing reports on riboflavin as a cancer preventive have been published in scientific journals.

It has long been known that specific types o£ cancer can be transplanted in strains of laboratory rats with 100% efficiency. Yet it has been shown that when riboflavin and casein (a protein in milk) are added liberally to rat diets, only 3% of them can be made victims of liver cancer. Another experiment has demonstrated that riboflavin and yeast, in combination, are remarkably effective in preventing a type o£ mammary (breast) cancer in rats.

In human beings, severe riboflavin deficiency is indicated by the development of painful cracks in the skin at the corners of the mouth. Like thiamin, riboflavin is concerned in the breathing processes of the body cells and it is important to vigor and, in all probability, to length of life.

Formed mainly in green leaves, riboflavin is found liberally in animal foods as well. Milk is probably the most important source because of the liberal quantities commonly used. Your storage facilities for riboflavin are limited so daily intake is important.

Nicotonic Acid And Others

Tobacco plants yield a product (unobtainable from smoking, worse luck) called nicotinic acid. Chemists have known about it for many years, so you can imagine their surprise when the stuff turned out to be a vitamin -the one, specifically, which prevents pellagra.

This is a deficiency disease common in our South in regions of unbalanced diet-the salt pork, corn bread and molasses belt. The skin turns rough and dark, the tongue becomes red and swollen, results are fatal in severe cases, and mental disorders are too common. A distressing percentage of pellagra victims used to become patients in mental hospitals. You may give nicotinic acid a pat on the back, therefore, as a protective against a sojourn in the loony house.

If your diet provides plenty of other vitamins, you have little to fear from nicotinic acid deficiency. It occurs in such close association with Vitamin G that this vitamin was originally believed to be the pellagra-preventive factor. Lean meats are excellent sources of nicotinic acid.
Other members of the B complex, about which you will certainly hear more as the results of scores of current studies trickle out of the laboratories, are pyridoxine, pantothenic acid, and para-aminobenzoic acid-the latter two already suspected of being the anti-gray hair factors.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

15 Questions About Vitamins All Dieters Should Be Able To Answer Correctly!

At times you can almost see Vitamin C vanishing in a cloud of ectoplasm. Green leafy vegetables wilt at room temperatures, and as they wilt much of the vitamin is lost. Reject limp and wilted vegetables from your produce dealer. Store fruits and vegetables in the refrigerator. Foods that provide their own containers, such as oranges and bananas and potatoes, hold onto their Vitamin C well. The flightiness of Vitamin C makes it advisable to serve it raw whenever possible.

The B vitamins, as well as C, are water soluble, and you get the most out of them by serving the juices they're cooked in. Vitamin Bi is an acidulous little fellow who resents going on the alkaline side; so does Vitamin C. The addition of baking soda to cooking water, as is ' frequently done to preserve the green color of vegetables, causes these vitamins to go to pieces.

Vitamin A is a hairy-chested citizen who can take most anything except long continued high temperatures. Ordinary cooking procedures do hot affect it much, but oxygen will hasten its breakdown, as it will for other vitamins, and therefore closed vessels are advised for cooking when they are practicable. Vitamin G (riboflavin) is water soluble but reasonably immune to cooking losses. Vitamin D can be more or less ignored by the cook.

An ancient and unhonorable superstition holds that commercial canning processes wreak havoc with the vitamins in food. Whatever may have been the case fifty years ago, it just isn't true today.

Foods from modern canning plants, processed in airtight vessels to minimize vitamin destruction, not only compare favorably with fresh foods but in some cases may even be superior in vitamins. Fresh produce bought in open markets during hot weather, for instance, is likely to contain less Vitamin C than foods rushed from the fields to the canning factories. Of course a careless cook can destroy canned vitamins as well as fresh ones.

Innumerable laboratory checkups disclose that canned foods have practically the same Vitamin A value as the corresponding fresh foods. Vitamin B1 is well preserved. There is a slight sacrifice of Vitamin C, although foods of an acid nature, such as tomatoes, grapefruit, orange and grapefruit juice, when canned by modern methods, are nearly as rich in Vitamin C as fresh foods available in city markets.

There is a strain of frigidity running through the vitamins. They don't resent being chilled and wrapped in cartons that come to us as quick-frozen foods. But they are a little nervous and eager to escape when the package thaws. You'd feel the same way about it if you were kept below zero for a few days.

How Well Do You Know Your Vitamins?

Don't allow frozen food to kibitz in the kitchen until it is completely defrosted-unless, of course, you are serving it raw. Store the package in the coldest compartment of your refrigerator and when you are ready to cook it, plunge it immediately into boiling water.

Ready for a little quiz about vitamins?

Unless you can answer at least 10 of the following questions it is probable that you are not getting full vitamin-value out of your food dollars.

1. What colors usually indicate good Vitamin A values in vegetables?

2. How should frozen fruits and vegetables be prepared for eating?

3. Are the vitamins you buy in a drug store the same as those you obtain in foods?

4. Why are boiled foods likely to be low in Vitamin B values ?

5. Are canned foods good sources of vitamins?

6. What is the outstanding vitamin value of citrus fruits and juices?

7. If it is difficult for you to find your seat in a darkened movie theatre, what vitamin deficiency may be indicated ?

8. Are constipation and lack of appetite ever aided by increased vitamin intake?

9. Are the white inner leaves of lettuce, cabbage, etc.,as rich in vitamins as the coarser outer leaves?

10. Why is it recommended that at least one raw fruit or vegetable be eaten every day?

11. ARE THE IMPORTANT B VITAMINS STORED IN YOUR BODY IF
YOU CONSUME A SURPLUS?

12. What is meant by "fortified" or "restored" foods, in reference to vitamins?

13. Does an expectant mother require more vitamins than she otherwise would?

14. What vitamin is important in preventing rickets in children?

15. Is there any danger of your diet providing too many vitamins?

Answers

1. Green and yellow. 2. Vegetables, plunged into water before thawing; fruits to be consumed raw, thawed just before using. 3. Yes, except that foods may provide other undiscovered vitamins. 4. They are soluble and likely to be thrown out with the water. 5. Yes. 6. Vitamin C. 7. Vitamin A. 8. Yes, by Vitamin B1 (thiamin). 9. No, white leaves are low in vitamins. 10. Because of Vitamin C content, easily destroyed by cooking. 11. Not in any significant amount. 12. Fortified foods contain more vitamins than normal; restored foods have vitamins added to make up for normal values lost in processing. 13. Yes. 14. Vitamin D. 15. None whatever; massive doses of pure vitamin D may be toxic .


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Cut down on stress!

Many people live busy lives. They are constantly running around commuting to work, driving their kids all over town and doing chores. Many people suffer from lots of stress. Not only can stress make life uncomfortable but stress can also increase health risks for heart disease, high blood pressure and diabetes. If you are suffering from stress, here are some great tips.

Stress comes in many different forms. There is actually good types of stress that motivate people and inspire them to be successful and then there is bad stress which most of us experience. Stress can be extremely uncomfortable and drain us of precious energy. If you are experiencing stress then try the following.

Keep a journal to figure out where stress is actually coming from. You might be surprised that your stress comes from one or two activities such as commuting or rushing home to cook dinner. Focusing on what causes stress can help you conquer it by either removing that specific activity out of your life or taking steps to minimize the activity.

It is also important that you get a good nights rest each night. Many people are stressed out because they are not well rested and are doing too many activities without the necessary energy.

It is also a good idea to exercise regularly and eat a healthy diet. Many people that work out use their exercise sessions as a way to release energy. If you are upset or mad, work out and release your frustrations. So if you are experiencing stress check out the above tips and cut down on your stress.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Tips for healthy holiday eating!

When the holidays arrive, many people forget all
about their diets and healthy eating. Weight
gains of 7 - 10 pounds are common between
Halloween and Christmas. To make the holidays
easier, these tips will help you with healthy
eating through the season and not gaining weight.

Most traditional foods can be made low fat.
Turkey is very lean without the skin, and gravy
can be made without any fat. Potatoes that are
served without butter can be very healthy. The
beloved pumpkin pie is nutritious, although it
can be made into a fatty dessert with the adding
of whipped cream.

Even though the holidays are in, don't forget
about the exercise. Keeping weight off during
the holiday season is burning off the extra
calories. You should plan a walk after meals,
park farther from stores when you shop, and
take a few walks around the mall before you
begin shopping.

During holiday parties and at family dinners,
feel free to sample foods although you shouldn't
splurge. Decide on what you plan to eat in
advance, then stick to your plan. Eat plenty
of vegetables, fruit, low fat dressings, and
slices of lean meats. Before you go to a party,
eat a small snack to help curb your appetite.

If at all possible, avoid alcohol. Having too
many drinks can cripple your will power, and
also add excess calories to your diet. In the
place of alcohol, drink water with lemon. Water
can help to limit your appetite and keep you
from binging. Also make sure to avoid eggnog,
as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad
meal won't ruin your diet. Try to balance your
calories over a few days and don't just look at
one meal or day.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Graduation, my girlfriend and weight loss!

I just came back from my girlfriend's graduation. I was so proud of her, seeing her in her graduation gown and hat. It was amazing to see her walk across the stage and accept her diploma. Oh, in case you're wondering my girlfriend just graduated from a grueling 9 month Medical Administration course.

So why am I telling you this story? Well, simply because most people don't finish what they start.

Most people are so caught up on quick and instant results that they don't see anything through to the end!

Once you're satisfied that you're on the right path for your goals you need the sticktuitiveness to see it through to the end.

What's the recipe for achieving a long term goal you ask?

Well, it's two things one is balance and the other is being in control of your emotions.

You need to have balance in your life or you'll end up spending too much time in one particular area of your life and neglecting the others.

People without a good sense of life balance hardly see anything through to the end.

The same thing goes for people who are too emotional or are not in control of their emotions.

People who are not in control of their emotions base alot of their decisions on feelings and simply don't finish their goals because they don't feel like taking action towards their goals for whatever reason. These defeating actions add up to incomplete and unfinished goals!

So learn to master balance and control your emotions and you too can achieve long term goals!

Perhaps this is key to your weight loss!


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com