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.

Get to Know Your Sports Shoes Los Angeles!

If you play a sport two or more times per week, a sport-specific shoe is necessary for maximum safety and performance. After 250-450 miles or running or 275 hours of aerobic activity, the cushioning material in the shoe becomes worn down and it is time to find another pair.

So Many Choices…

The fitness explosion of the last 30 years led to an expansion in the manufacture of athletic shoes. The athletic shoe buyer of the ’60s only had to make one choice — the do-everything sneaker. Currently consumers must choose from among thousands of brands and types of athletic shoes created for every conceivable sports activity.

It’s easy to feel overwhelmed by all the choices available to the consumer, particularly since the athletic footwear industry creates more technologically sophisticated shoes with newer features every year. Slick advertisements and TV commercials push these features, but offer little advice in helping you chose the shoes that are right for your feet. One style doesn’t meet the needs of everyone and the latest gizmo or priciest shoe with all the features is usually not your best choice.

Read on to help you decide what you should look for in activity specific shoes, features in construction that provide comfort and prevent injuries, how to obtain a proper shoefit and shoe adjustments that can be made to treat foot problems.

Run, run, run

Joggers should wear a shoe with more cushioning impact. Running shoes are designed to provide maximum overall shock absorption for the foot. Such a shoe should also have good heel control. Although not a cure-all, these qualities in a running/sports shoe help to prevent shin splints, tendinitis, heel pain, stress fractures and other overuse syndromes. Terrific running paths around Los Angeles include: Runyon Canyon (challenging), Palisades Park in Santa Monica, Beach bike/running path from Malibu to Santa Monica to Venice Beach.

Shoes that Walk the Walk

If walking is your sport or your doctor’s recommendation for cardiovascular conditioning, wear a lightweight shoe. Look for extra shock absorption in the heel of the shoe and especially under the ball of the foot (the metatarsal area). This will help reduce heel pain (plantar fasciitis and pump bumps) as well as burning and tenderness in the ball of the foot (metatarsalgia). A shoe with a slightly rounded sole or “rocker bottom” also helps to smoothly shift weight from the heel to the toes while decreasing the forces across the foot. Walking shoes have more rigidity in the front so you can roll off your toes rather than bend through them as you do with running shoes. Perfect walking areas include: Anywhere on the beach from Malibu to Santa Monica to Venice Beach, Griffith Park and Marina Del Rey.

Aerobic Conditioning Shoes

Shoes for aerobic conditioning should be lightweight to prevent foot fatigue and have extra shock absorption in the sole beneath the ball of the foot (metatarsal area) where the most stress occurs. If possible, work out on a carpet.

Tennis Shoes that Would Make Venus and Serena Happy

Tennis players need a shoe that supports the foot during quick side to side movements or shifts in weight. A shoe that provides stability on the inside and outside of the foot is an important choice. Flexibility in the sole beneath the ball of the foot allows repeated quick forward movements for a fast reaction at the net. You need slightly less shock absorption in the shoe if you’re playing tennis or other racquet sports. On soft courts, wear a softer soled shoe that allows better traction. On hard courts, you want a sole with greater tread.

Basketball Shoes for Your Hoop Dreams

If basketball is your sport, choose a shoe with a thick, stiff sole. This gives extra stability when running on the court. A high-top shoe provides support when landing from a jump and may help prevent ankle sprains. Amazing basket ball courts: Venice Beach Boardwalk, Fairfax High School and UCLA.

Just What is a Cross-Trainer?

Cross-training shoes, or cross trainers, combine several of the above features so that you can participate in more than one sport. A good cross trainer should have the flexibility in the forefoot you need for running combined with the lateral control necessary for aerobics or tennis.

You do not necessarily need a different pair of shoes for every sport in which you participate. Generally, you should wear sport-specific shoes for sports you play more than three times a week. If you have worked out for some time injury-free, then stick with the particular shoe you have been wearing. There is really no reason to change.

For special problems, you may need a special shoe. A well-cushioned shoe may not be a good shoe for someone who overpronates. If you ankles turn easily, you may need to wear a shoe with a wide heel. If you have trouble with shin splints, you may need a shoe with better shock absorption. Cross training can include: Hiking in Topanga State Park, Santa Monica Mountains Statte Park and Griffith Park’s Runyun Canyon.

Features and Technological Gizmos

Sport shoes vary in materials, design, and how they are made. Look inside the shoe before you decide which to buy. This will help you select a shoe that fits both your foot and your sport.

Special features in construction give comfort to the wearer as well as help prevent injury.

A slip-lasted shoe is made by sewing together the upper like a moccasin and then gluing it to the sole. This lasting method makes for a lightweight and flexible shoe with no torsional rigidity.

A board-lasted shoe has the “upper” leather or canvas sewn to a cardboard-like material. A person with flat feet (pes planus) feels more support and finds improved control in this type of shoe.

A combination-lasted shoe combines advantages of both other shoes. It is slip-lasted in the front, and board-lasted in the back. These shoes give good heel control but remain flexible in the front under the ball of the foot. They are good for a wide variety of foot types.

Nothing Worse Than a Bad Fitting Shoe

The best designed shoes in the world will not do their job if they do not fit properly. You can avoid foot problems by finding a shoe store that employs a pedorthist or professional shoe fitter who knows about the different shapes and styles of shoes. Or, you can become an informed consumer by following these guidelines:

• Don’t go just by size. Have your feet measured

• Visit the shoe store at the end of a workout when your feet are largest

• Wear the sock you normally wear when working out

• Fit the shoe to the largest foot

• Make sure the shoe provides at least one thumb’s breadth of space from the longest toe to the end of the toe box.

• If you have bunions or hammertoes, find a shoe with a wide toe box. You should be able to fully extend your toes when you’re standing and shoes should be comfortable from the moment you put them on. They will not stretch out. Women who have big or wide feet should consider buying men’s or boys’ shoes which are cut wider for the same length.

When You Have a Foot Problem

If you begin to develop foot or ankle problems, simple adjustments in the shoes sometimes can relieve the symptoms. Many of these simple devices are available without prescription.

A heel cup provides an effective way to alleviate pain beneath the heel (plantar fasciitis). Made of plastic or rubber, the heel cup is designed to give support around the heel while providing relief of pressure beneath the tender spot.

An arch support (orthosis) can help treat pain in the arch of the foot. Made of many types of materials, arch supports can be placed in a shoe after removing the insole that comes with the shoe.

A metatarsal pad can help relieve pain beneath the ball of the great toe (sesamoiditis) or beneath the ball of the other toes (metatarsalgia). Made of a felt material or firm rubber, the pad has adhesive on its flat side. Fixed to the insole behind the tender area, the pad shares pressure normally placed on the ball of the foot. This relieves pressure beneath the tender spot.

Arch Supports Customized for Your Foot

Many problems in the feet respond to stretching and conditioning, choosing a different shoe, and simple over-the-counter shoe modifications. However, long term (chronic) and complicated problems of the feet may require specially designed inserts (orthoses) made of materials that concentrate relief on a particular area while supporting other areas. Severe flat foot, high arched feet, shin splints, Achilles tendinitis, and turf toe are but a few of these conditions.

Los Angeles, to obtain the best relief for such problems, see an orthopaedic surgeon, a doctor specializing in diseases of the bones and joints. The orthopaedic surgeon is trained to treat problems of the foot and ankle. Pedorthists and orthotists are trained to make and modify arch supports (orthoses) and fulfill the surgeon’s prescription. Working with these professionals ensures you will get the right shoe for the best possible treatment.

Cross-training instantly adds spice to a stale fitness program. Here’s how it can work for you.

Cross-training is a combination of two or more kinds of fitness training. If this is starting to sound complicated or expensive – don’t worry. Cross-training is an easy way to instantly bring variety to a stale fitness program, no matter if you are just looking to live a more healthy lifestyle or even if you are a serious, hardcore athlete who is looking for a more challenging training regimen.

So, just what is cross-training?

If you are tired with the same old boring workout, you are at a loss to lose those last 10 pounds or you are geared up to bring a better level of fitness to your exercise program, cross-training will help you reach your fitness goals. Examine these ways to add cross-training to your fitness program:

Multiple physical activities. In this strategy for cross-training, two or more kinds of activity are combined with the same fitness goal in mind — like aerobic conditioning — in the very same training session. Example: swimming twenty laps before your morning fitness boot camp.

Rotating days. Another strategy, you should choose is to rotate two or more kinds of physical activities during the week. Example: jog on Monday and Wednesday and play racquetball on Tuesday, Thursday and Saturday.

It’s best to choose the kinds of physical activities that you like and make them an integral part of your exercise plan.

And, what will be the pay-off for cross-training?

Cross-training definitely will enhance your overall performance and fitness, but wait, there’s more:

• Keeps you healthy and injury free. Cross-training alternates the stresses on your body giving your bones, muscles and joints a rest from stresses that come from too many repeated motions. Rotating between high-impact activities, like running, and low-impact activities, like  swimming, will help you avoid repetitive injuries and reduces the risk of overall injuries.
• Keeps you motivated. Exercise is always more fun when you are switching up your activities every day. Variety is the key to sticking with your fitness program.
• Blasts extra calories. By continually challenging your body with a cross-training program, you will burn more calories overall. Your improved health and fitness will produce better overall performance numbers.
• Gives you fitness options. If your racquetball racket breaks, you can still bicycle. If you strain your ankle, you probably still be able to swim laps.

Sounds great, how do I start cross-training?

To start a cross-training program, make a strategy based on physical activities and sports that you love. Above all, be creative! Think outside the gym, in addition to walking, swimming and cycling, don’t forget that you can get a great workout from physical activities likes dancing, jumping rope and fitness boot camp. Ideally, your exercise regimen should include variations of aerobic conditioning, resistance training, strength training and flexibility.

With your strategy in place, choose your physical activities and make sure you have good quality gear, including appropriate athletic shoes for specific fitness activities. Begin slowly, allow your body to adapt. Regularly pace your fitness sessions throughout the week and avoid consecutive days of high-impact exercise. As with any quality fitness program, always warm up before your workouts and cool down and stretch afterwards.

If you have always wanted to cross-train, have at it! You will find that experimenting with different exercise strategies and schedules will keep you moving and grooving.

—Michael Arnone is the TigerFit Blog Health and Fitness Writer & Fitness Ambassador for Tiger Fitness Los Angeles.
TigerFitnessLA.com TigerFitPersonalTraining.com TigerFitBootCamp.com TigerFitBlog.com

The All New & Improved…Tiger Fitness Los Angeles!

The premiere Personal Training and Boot Camp Company in Los Angeles and surrounding cities has just massively expanded it’s fitness programs with a whole gym bag full of FAT BURNING, MUSCLE TONING, CORE STRENGTHENING AND BODY REVITALIZING fitness programs!

The NEW TigerFit Personal Training System is the ultimate program for building the beach ready body that you want. You will experience muscle building improvements and weight loss results that you have not seen in years, if ever. Fat will burn, muscle will tone, energy will increase and your body will transform back into its youthful shape. You will finally be able to pull that belt a few holes tighter and make your skinny jeans your regular jeans. It’s that effective, it’s that amazing.

The best part of the system is that it is adabtable and flexible. We have applied the dynamic principles of the TigerFit Personal Training System to three high-octane fitness programs that run the gamut from one-on-one to group training, from outdoor to indoor, from affordable to premium.

•

TigerFit Advanced Personal Training

For people that need the one-on-one attention that having your own personal trainer provides. Clients are always amazed how easily they get into incredible shape with this system. With Advanced Personal Training there is no guess work, and most importantly, you don’t have to go it alone. With a seasoned professional by your side, guaranteeing your success, results tend to come faster.

Click Here for Personal Training

•

T3 Small-Group Personal Training

For clients that want to workout with a few friends. Each T3 session is a small group, limited to 3-6 clients, with similar fitness focus (weight loss, bridal party tune-up, etc). The best part is the training costs are shared while you attain your fitness goals. You can put together your own group or I can match you with other fitness minded people that share your goal.

Click Here for Small-Group Training

•

TigerFit Boot Camp

TigerFit Boot Camp is perfect for clients looking for a team-oriented, alternative fitness experience. We call our boot camp a kitchen sink fitness program because we throw in everything that we can think of; challenging body weight exercises, yoga, circuit training, pilates, weight training. You name, we use it. Not only does using the best of every fitness method get our clients into amazing shape, it insures that the program stays fresh, and that our clients enjoy the experience. TigerFit Boot Camps make it hard to believe you are getting in such great shape because you’re having so much fun.

Click Here for Boot Camp

_________

Sign-Up for a FREE Fitness Orientation:
Go to TigerFitnessLA.com to Get Started Now >>>

•

Tiger Fitness Los Angeles offers Personal Training and Boot Camp fitness program in the following locations:

Bel Air Beverly Hills Brentwood Culver City Hollywood Los Angeles Malibu

Mar Vista Marina Del Rey Pacific Palisades Playa Del Rey Santa Monica

Venice Beach West Hollywood West Lost Angeles Westwood

Most people know that Boot Camp fitness is great for you — but do you know how good? From lifting your mood to charging up your sex life, discover the 7 Fitness Boot Camp secrets that can change your life.

Want to feel great, get endless energy and live healthier, longer?
Look no further than a fun and effective fitness boot camp.

The benefits of regular physical exercise like fitness boot camp, prevents chronic health conditions, promotes weight loss and can gives you a better night’s sleep. These healthy advantages are yours for the taking, regardless of your gender, age or physical aptitude. Need more evidence? Check out the 7 secrets how fitness boot camps can change your life.

•

Secret #1: Fitness Boot Camp burns off stress and makes you feel better!

Need to blow off some steam from all of the stress and anxiety that is a constant challenge in your life? A whole body workout that increases your heart rate can help you calm down.

Fitness Boot Camp workout stimulates brain chemicals that leave you feeling happier and more content than you were before your workout. Not incidentally, you will also look and feel better when you exercise regularly, which boosts confidence and improves self-esteem. Performing fitness boot camp at least three days a week can even help prevent depression.

•

Secret #2: Fitness Boot Camp is your best weapon against chronic disease.

Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.

Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or “good,” cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there is even more. Regular fitness boot camp can prevent type 2 diabetes, improve osteoporosis and important types of cancer.

•

Secret #3: Fitness Boot Camp helps you manage your weight.

Want to drop the fat and build lean tined muscle? Get off the couch, away from the computer and sign up for an outdoor fitness boot camp.

This is a no-brainer. When you engage in fitness boot campy, you burn fat calories. The more intense the boot camp, the more calories you burn — and the easier it is to control your weight. You don’t even need to set aside hours and hours of time for working out. Fitness boot camps jam pack a fun and effective workout in about 60 minutes. Comprehensive fitness boot camps include cardio training, resistance training, yoga,  isometrics, plyometrics, pilates and more to continually challenge your body keep you burning fat.

•

Secret #4: Fitness Boot Camp supercharges your energy levels.

Winded by bounding up a flight of stairs or even bending over to tie your shoes? Don’t give up, this is your body we are talking about and you only get one. Participating in a regular fitness boot camp can leave you breathing easier.

Physical activity, like fitness boot camp delivers oxygen and nutrients to all of your bodily tissues. In fact, regular fitness boot camp helps your whole cardiovascular system, the circulation of blood through your blood vessels and heart, work more efficiently. Is that a big deal? Yes it is! When your lungs and heart work more efficiently, you will have a lot more energy to do all the things you enjoy doing.

•

Secret #5: Fitness Boot Camp gives you a good night sleep.

Do you struggle to fall asleep at a decent hour? Or even stay asleep? Participating in fitness boot camp workout at least three days a week can help.

A good night’s sleep (7-8 hours) can improve your focus, productivity and overall mood and is the key to better sleep. Regular physical activity, like fitness boot camp helps you fall asleep faster and deepen your overall sleep. One bit of caution, however. Do not exercise too close to bedtime, you will be too energized to fall asleep easily. If you are experiencing sleep problems, exercise earlier in the afternoon or move your workout to the morning.

•

Secret #6: Fitness Boot Camp transforms you into a sexual athlete.

Too tired to have sex or feeling too bloated and lumpy to enjoy physical intimacy? Fitness boot camp to the rescue again.

Regular fitness boot camp leaves you feeling energized and more attractive, which has a positive effect on your sexual life. But there’s more to it than that. Regular fitness boot camp exercise leads to enhanced arousal for women, and men who exercise regularly will have less problems with erectile dysfunction (ED) than are men who do not exercise — especially when they reach their 40s and 50s.

•

Secret #7: Fitness Boot Camp…is a BLAST!

Wondering what kind of exercise to do in the mornings or after work? Look no further than fitness boot camp, the fun and fitness just keeps on coming? So get physical!

Fitness boot camp is fast fun and efficient and eliminates the need for hours and hours of grueling cardio. Find a fitness boot camp that you enjoy, and go for it. In no time your pants will feel a little looser, your posture will straighten and the checkups from your doctor will improve.

Are you convinced? Good. Start a fitness boot camp today!
Check out TigerFit Boot Camp>>

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.

Team Tiger braved the downpour this morning        

to play their hearts out for TigerBall.

The Felines beat the Tiger Bunnies 2-1 for the win.

Tiger Grrrowwwlllll!!!

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.

Tip: Efficient Training – If a piece of equipment is being used, ask if you can work in between sets. Don’t interrupt… wait until the person has finished his/her set. Not only is this a great way to meet people, it also helps you save time in the gym.

Exercise of the day: The Ball Upper Body Dive with your exercise ball will help you tone and tighten your shoulder region using your own body weight.

FREE TigerFit Pre-Boot Camp Tryouts
—begin on June 1st.

Attention Men and Women: Our New Summer TigerFit Boot Camps begin on June 15th, be sure to attend our FREE pre-boot camp tryouts that begin on June 1st. FREE spots fill quickly. Click the Link to sign-up.—Sign Up Here.

TigerFit Boot Camp is perfect for clients looking for a team-oriented, alternative fitness experience. We call our boot camp a kitchen sink fitness program because we throw in everything that we can think of; challenging body weight exercises, yoga, circuit training, pilates, weight training. You name, we use it. Not only does using the best of every fitness method get our clients into amazing shape, it insures that the program stays fresh, and that our clients enjoy the experience. TigerFit Boot Camps make it hard to believe you are getting in such great shape because you’re having so much fun.