Did you know that you could be losing more fat just by shaking up your workout a little?

The use of multiple exercise styles during a workout lets you get more done, pay attention to more parts of the body, and lose more weight more quickly.  This method is the cornerstone of programs such as TigerFit Boot Camp Santa Monica, and it’s worked for many people.  It allows an amazingly flexible work out that you can customize to meet your needs and fit your body, and it’s just about the fastest way to get in shape.  Let’s take a look.

Aerobic exercise is an important part of any multiple training style technique.  This type of exercise uses oxygen to produce energy, and helps improve our heart health.  There are many different kinds of aerobic exercise, including cycling, running, many different sports, dance techniques and much more.  This is one of the most common varieties of exercise that most people include in their programs, but it shouldn’t be the only one.  That’s where many people make mistakes.

Resistance training is another important element in a good exercise program.  This is also called strength training.  Every step is performed against an opposing force.  These types of exercise make skeletal muscles larger and stronger, and can even improve bone density.  The goal is to slow overload the muscles and skeletal system, allowing it to become stronger.  Just remember that while you can do resistance training as a part of body building, they aren’t the same thing at all.  There’s no need to fear “accidentally” bulking up during this kind of training.  Body builders have to try hard to reach their goals.

Interval training uses sets of high intensity and low intensity exercise to work many different parts of the body.  One subtype of interval training is called Tabata training.  It uses four minute intense interval training sessions.  For instance, if you tried using Tabata training for sprints, you’d sprint as quickly as possible for twenty seconds.  Then, you’d walk for ten seconds.  You’d do this over and over again until you’d reached eight sets, or four minutes of working out.  Sprints aren’t the only exercises that Tabata training is good for – many different options are available.

Circuit training is similar to interval training, in that it combines high intensity and low intensity exercises.  However, aerobics and resistance training are usually the focus.  The time between exercises should be short, and you should move quickly on to the next one.

Last, but not least, is the Pilates method.  This workout system attempts to keep the body properly aligned and help improve the core muscles.  That makes for better posture, less pain, and stronger bodies overall.  More and more workout plans are using Pilate’s principles.

While many programs use a one or two of these methods, or a few, not many of them are actually using multiple training styles.  That means that fat loss is just slower in these programs.  TigerFit Boot Camp Santa Monica is currently the only fitness boot camp making use of these multiple training styles.  That makes TigerFit Boot Camp Santa Monica one of the most effective fitness options for people who want to reduce.  Anyone who’s interested in finding the right workout for them should make sure they check out multiple training options.  It could make a huge difference in your workout.

Hey Team Tiger,
hang on to your hats, Brian and I are rolling out a whole new set of sick workouts that are guaranteed to battle your inner fat girl or guy and win. Check it out: TigerFit Boot Camp in Santa Monica at the amazing Palisades Park.

If you want to be a part of Team Tiger, click on the link to get on you way.

Get Started at TigerFit Boot Camp>>

-Mike (aka The Wolf)

TigerFit Boot Camp at Santa Monica's amazing Palisades Park.

Fitness Tip: Surround yourself with winners. – One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life – then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.

Exercise of the day: The Band Shoulder Press will power up your shoulder muscles with the use of fitness bands.

Fitness Tip: Night Time Vision – If exercising outdoors at night, wear reflective clothing to be seen and use lights or flashlights to see where you’re going. It’s also a good idea to run or ride against traffic so you can see what’s coming at you!

Exercise of the day: The Band Single Arm Chest Flys is a outstanding outer chest isolation movement with your fitness bands as you train either at home or on the go.

Another TigerBall Cup for the Books. Tiger Bunnies are Up 3 Wins to 2. Do the Felines have an answer to the formidable Bunnies? Find out next week…

TigerBall Video on Facebook>>

How to Guarantee Your Fitness Success!

Starting a new fitness program for the ump-teenth time?
Here are the 10 keys to strengthening your motivation and finally achieving fitness success.

1. Fitness Goals must be realistic.
Start simple and then move on to longer range goals. Don’t forget to make your goals achievable and realistic. When you are overly ambitious, frustration usually sets in quickly. If you’ve been a couch potato for a while, short-term goals are best—begin with a five minutes walk 1-2 times a day. Intermediate walking goals — 20 minutes 3-4 times a week. Long-term goals — complete a 5k or 10K.

2. Begin your program slowly.
If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It’s better to start slowly and progress gradually.

3. Variety is the spice.
Changing-up your exercise program keeps boredom at bay. Begin walking and alternate with biking, swimming or TigerFit Boot Camp. Get out of the house or gym in good weather, and do flexibility and stretching exercises. Join a local soccer club or just play with your kids. Try TigerFit Personal Training to broaden your access to different forms of exercise and programs.

4. Fitness Should Be Fun.
You definitely will stick with your exercise program if you are having a good time—if you’re not immediately change it up. Rugby, volleyball or running clubs are great alternatives. Swing dancing classes are vigorous fun. Cross-train by exchanging your running duds for a swim suit. With a little thought, exercise should be the part of your day that you look forward to most.

5.  Integrate physical activity into your daily routine.
Finding time for exercise can be stressful, but this is not an excuse. Workouts should be scheduled as you like any other important activity in your life. Try to slip in physical activity throughout your day. Creativity is key! Walk during your son’s soccer practice. Think stairs, avoid the elevator at work. No more couch potato, ride a stationary bike or do strength training exercises while you watch TV.

6. Write it Down.
Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated.

7. Get the support you need.
You’re not in this alone. Invite friends and co-workera to join you when you exercise. Exercise with your spouse or your kids. Take a class at a local fitness center.

8. Definitely track your progress.
It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you’re making progress.

9. Go ahead, reward yourself.
After each exercise session, take a few minutes to sit down and relax. Reflect on what you’ve just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

10. Flexibility is Key
Too busy to exercise or simply don’t feel like it, then take a guilt-free day off. Take a break when you need it, it’s a part of a successful exercise program. Just make sure it’s just a break and don’t let it derail your progress.

Remember, physical activity should be FUN and is for life. Be sure to review these tips whenever you feel excuses coming on to keep your fitness program on track. Tiger Fitness Los Angeles trainers are master motivators for when you are looking to take your fitness to a higher level. Check us out at—Tiger Fitness Los Angeles.

Resistance-Training Builds Muscle Mass and Burns Fat

You probably know that in order to blast fat, resistance training is the optimal fitness exercise to strengthen your muscles, build mass and raise your metabolism. But this wasn’t a common fitness philosophy—not long ago resistance training was associated with big “muscle men” and not weight loss. Boy, times sure have changed, and we now understand the metabolic fitness process that happens when you perform exercises against resistance.

First, muscle fibers break down with small, microscopic tears as you push or pull against resistance. Then muscles feel sore for a few days as your body repairs and rebuilds the tears. During your rebuilding process, muscle fibers grow in more densley—which is where the term “hard body” comes from.  If you neglect your muscles and exercise only with cardio, then your metabolism will slow and waste away along with your firm lean tissue.

Want firm legs, arms and abs?
Well, this is exactly how you get them. Through resistance training. Resistance training is anything that gives resistance against your muscles. The most traditional resistance training is dumbbells or barbells, but it can take on many other forms as well. Cable machines and pulley systems give great resistance, as do elastic bands. Using your own body weight is another way to give your muscles resistance.

Today, you have many options when it comes to resistance training – but they all have one thing in common… it will change your life and improve your fitness!

“But I don’t want to look muscular and bulky.”
I cannot tell you how many times I have gotten this reaction from women when I encourage them to lift weights! The critical thing here is that in order to be fit and toned you MUST lift weights! No, don’t give me that horrified look! Resistance training can literally change your entire body, let alone your self-confidence and self-esteem, but most importantly, resistance training could possibly be the best thing that you will ever do to keep your body looking better than ever. Anyway, if it was that easy to bulk up, every man lifting weights in your gym would be ripped, and you know that’s not the case.

The Benefits of Resistance Training
Metabolism: Resistance training is the one thing that we do that elevates our metabolism for hours after a workout. Cardiovascular workouts are effective and necessary, but, after an hour of running, your metabolism is only elevated for less than an hour before going back down to normal.

On the other hand, resistance training in your fitness program will literally raise your metabolism permanently. This happens because weight lifting is actually a process of breaking down muscle tissue and re-building it back stronger, firmer and more tone.

This process takes time and energy (AKA calories). Once you have added muscle tone to a given area on your body it now takes even more energy to maintain this muscle.

So listen up Santa Monica, here is the run down on why resistance training is such a metabolism booster: When you weight train you break down muscle fibers, which takes energy to rebuild, when these muscle fibers have been rebuilt they are tighter, toner, more firm and now take more energy to maintain. Hence: a higher metabolism all day long. Simple, yet so effective!

• 1 lb of muscle burns about 50 calories a day
• 1lb of fat burns 4 calories a day

Toned and Sculpted:Resistance training is responsible for the beautiful sculpted and toned look that many athletes sport. As mentioned above, resistance training breaks down muscle fibers so that they can rebuild stronger. These strengthened fibers are denser than the weaker ones that they are replacing, thus resulting in a firmer, tighter feel and better fitness.

Since we know that muscles consume more energy than fat, it is safe to assume that when you increase in muscle you will also decrease in fat. (This is of course assuming that your caloric intake does not increase and that your cardiovascular activities do not decrease.)

Due to this decrease in fat, the shape of your muscles will start to be unveiled by the shedding of the extra fat tissue that covers them. Now that’s body sculpting!

Healthy Bone Density:
Do you know millions of people are diagnosed with Osteoporosis every month? Do you also know one of the top ways to prevent having this deadly disease occur in your own body? Doctors say that resistance training is one of the best activities you can do to strengthen your bones and repel Osteoporosis. This is a fitness fact Santa Monica!

When your muscles are resisting against the weight that is pushed or pulled your bones are also being tugged on by your tendons and ligaments. This tugging results in your bones building themselves stronger to compensate for your muscles being stronger. If your muscles were stronger than your ligament or tendons then they would snap right off of your bones. Your body was designed in such a way that it learns from the stimulus given to it and it adapts to perform better.

Other Benefits to Resistance Training
• Increased Strength, Endurance and Overall Fitness
• Improved Coordination
• Raised Self Esteem
• Renewed Confidence
• Feel Good Endorphins
• Feel Younger and Than Ever

A Beginner’s Guide to Resistance Training
A recent study, done by the American Heart Association, concluded that women who lift weights twice a week are able to prevent or slow weight gain and fat deposits around their waists. Since the release of this information, women in Santa Monica are flocking to their local gyms to pump iron.

Before you begin a strength training program it is important to understand proper lifting techniques. When strength training exercises are performed correctly the benefits are countless, however, when improper techniques are used the result is often injury and frustration. Take the following tips and really make your workout count and super charge your fitness program.

Breathe:
You cannot emphasize the important of proper breathing enough, when it comes to lifting weights. Most people do not pay attention to their breathing pattern, and as a result they hold their breath throughout an exercise. For the best results, exhale during the exertion phase of an exercise and inhale as you return to the starting position. For example, during a bicep curl, exhale while you curl the weight and inhale as you lower the weight back down.

Pace:
A common mistake among novice weight lifters is to perform exercises with quick, jerky movements. Instead, focus on making your movements fluid and controlled. Remember, you are working your muscles throughout the entire movement when you control your pace. If you move too quickly, on the other hand, you are simply using momentum, and not muscle, to get the exercise done. You will be wasting your time and fitness gains will come more slowl.

Too Many:
Who says that you need to match your sets and reps to the gym rat on the bench next to you? A key to avoiding injury is to start your weight lifting career with a slow and steady increase in both sets and reps. When you learn a new exercise start by only doing one set and 8-12 reps.

Too Much:
When you start lifting weights for the first time it is important that you lift weights that feel light. Lifting weights that are too heavy will lead to muscle tears and strains. Injury is the number one reason that new weight lifters throw in the towel. Avoid injury by building up the weight slowly; don’t let your ego get in the way of your overall weight lifting success and better fitness.

Balance:
Your body is made up of 7 major muscle groups. These include your legs, abdominals, back, chest, shoulders, biceps and triceps. Many weight lifters get caught up with one or two muscle groups, namely chest and biceps, and as a result their body lacks balance. Not only does it look funny to have only one or two muscular body parts, it also sets you up for injury. Take the time to incorporate all of your major muscle groups into your weekly workouts and overall fitness program.

Break:
Even though you are ‘pumped up’ about your new weight lifting routine, don’t overdo it! Your body needs time off to rebuild and repair muscle tissue after every workout. Start by weight lifting no more than 3 times a week, with a day off in between each workout. As a rule of thumb, never lift weights when you are still sore from your last workout. With time you will develop a routine that gives your body the proper rest time, while still getting you the fitness results you want.

When in doubt, hire TigerFit Personal Training to teach you the ropes. Not only will we instill proper technique, but we will also help you target and achieve your fitness personal goals.

Make warming-up and cooling-down
the essential part of your workout

You are ready to get in the best shape of your life. You can’t wait to feel more confident about your body and have more energy to do all the things you love. But hurdling into a workout program without preparing your body could lead to muscle strain or injury. You can help your body adapt to the demands of your new exercise program by taking time to warm up before you exercise and cool down afterward. This is the key to avoiding setbacks and keep your progress going.

How to warm up your body:
Warming up prepares your body for aerobic exercise. It gradually revs up your cardiovascular system, increases blood flow to your muscles and raises your body temperature.

Select a warm-up activity that uses the very same muscles you’ll use during your workout. For example, if you’re going to take a vigorous 45-minute walk, walk slowly for five to 15 minutes to warm up.

If you have a tight or previously injured muscle, stretch the affected muscle after you warm up. Stretching can bring your muscles into balance, advance unrestricted movement and decrease the risk of injuring the muscle. Hold each stretch for 30-45 seconds. And remember to keep it gentle and steady. Don’t bounce around. Sudden, over-stressing movements to a cold muscle can cause injury.

How to cool down your body:
Right after your workout, take time to cool down. This gradually reduces the temperature of your muscles fiber and may help reduce muscle injury, stiffness and soreness. Mild activity following exercise also prevents the dizziness caused by blood pooling in the legs.

Cooling down is similar to warming up. After your workout, walk or continue your activity at a low intensity for five to 10 minutes. For example, after a 30-minute session of brisk walking, cool down by slowing your walking pace for five to 10 minutes.

Remember to stretch:
After you cool down, your muscles will be warm and receptive to stretching. Regular stretching increases your flexibility, improves circulation and helps maximize the range of motion of your joints.

Focus on your calves, thighs, hips, lower back, neck and shoulders — or other muscles and joints that you routinely use at work or play. Hold each stretch for at least 30 seconds, and then repeat the stretch on the other side. Expect to feel tension while you’re stretching. If it hurts, back off to the point where you don’t feel any pain. Relax and breathe freely throughout each stretch.

Be considerate to your muscles and they will stay healthy
Finding time for regular workouts can be challenging. If you’re tempted to skip warming up and cooling down, remember that the time you spend preparing for exercise and cooling down afterward may be as essential to do as the exercise itself. Give your body the time it needs to adjust to the demands of your workout.

Self-Motivation for Fitness Success!

Have you ever heard the saying that if you believe, you can achieve? Many of our clients have accomplished extraordinary things based on this simple principle. A vivid example of this principle was caught on tape during an interview that took place backstage at a body building competition. A reporter asks a successful young body builder about the possibility of his competitor stealing his long held title. The tanned athlete laughed at the question as he rubbed oil on his sculpted muscles. Then he looked up and said evenly, “There is no such thing.”

The year was 1975 and the athlete was Arnold Schwarzenegger. He did, of course, go on to beat his competition—but then, he hadn’t left himself any other option.

Do you have a fitness or weight loss goal that you want to achieve? Do you want to lose 10 pounds or lower your cholesterol? Somewhere between believing and achieving you need a heaping dose of will power. In light of recent studies that have shown that less than half of Santa Monica adults have a healthy weight, it seems that will power has become rather hard to come by.

Will Power is best described as the ability to control impulse, to overcome laziness, and to persevere toward your fitness program. It is the strength that keeps you from going back for seconds after a delicious meal. It convinces you to choose a salad instead of fries with your sandwich. And it propels you off of your buttocks and to the gym after a long day at work.

As of late, the art of exercising will power has been given a bad name. People naturally associate it with giving up something they are crazy about, or with forcing themselves to do something that they aren’t so crazy about. This perspective misses the point. The fact is that it is only when you master the art of will power that you achieve inner strength.

So how does one master the art of will power?

Focus on one thing at a time.Don’t attempt to implement will power over every bad habit in one shot. If your fitness goal is to lose 10 pounds, then start by breaking just one of your unhealthy habits that contributed to the weight gain. Linda Johnson, Santa Monica lost 12 pounds in 4 months by breaking one simple habit—her morning blended mocha!

Gradually work toward a goal. They say that Rome wasn’t built in a day—and neither was the perfect body. It takes time to, build muscle, lose fat and to increase your metabolism. Consider every time that you implement will power as taking one step toward your fitness goals, if you keep taking step after step you will eventually arrive at your destination.

Change your unhealthy surroundings. If your fitness goal is to lower your cholesterol, then don’t stock your fridge with bacon! If you want to lose 10 pounds and know that you have a weakness for chocolate—don’t buy that candy bar! Transform your environment into one that supports the lifestyle needed to achieve your goal. This will make your progress much easier.

Find healthier alternatives. If you have an unquenchable craving for a burger—don’t panic! Try a lean turkey burger or veggie burger. Instead of ice cream, stick with non-fat frozen yogurt. Trade in your greasy potato chips for the low-fat baked brand. There are numerous alternatives to your unhealthy favorite foods; all you need to do is find them. Take a trip to your local Santa Monica food co-op or health food store and browse around. You may be surprised to find that the healthy version tastes even better than the original!

If You Believe, You Can Achieve!

Build a support group. When you are in the throes of exercising will power, the last thing you want is for your friends and family to surround you with everything you can’t have. So tell them about your goal. Let them know the things that you can’t eat and those that you can. Build a Santa Monica support group out of those closest to you, and who knows—you may end up helping them achieve better fitness as well! One of the main reasons that TigerFit Boot Camp is so successful is that it thrives on an atmosphere of support.

Tip: One Size Does not Fit All – Don’t forget that weight training machines are designed to fit all different shapes and sizes. Make sure you take the time to adjust each weight machine to fit your body height and dimension. A few extra moments will reduce your risk of injury and make the exercise more effective.

Exercise of the day: The Ball Spine Stretch is the ultimate fitness move to help stretch your total back region as you use your fitness ball for stability.