Lose the fat around the…

If you live in the Atlanta area and are looking to lose fat and inches around the midsection, belly, hips, thighs, or any other body pat I can help.

Through bodyweight exercises, weight lifting , and some hard work I can help you get the body you want and have imagined.

Send you contact info to weightworkout@yahoo.ca to get the help you deserve.

Atlanta Personal Training For Fat Loss of the THIGHS, HIPS, and STOMACH

Nutrition tip of the Week

Mood Eating

Most people eat based on their mood and/or some subjective feelings of hunger. They don't eat based on what their bodies need. Think of it this way: you're about to take a long drive on a stretch of highway with no gas station. Do you fail to stop for gas before you hit the road because you're 'not in the mood?' Of course not. Think of eating in the same way. Eating fuels your metabolic engine. So it's time to start feeling like eating so that you can stop feeling like you're scrawny. by Dr. John Berardi

SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Wednesday, April 29, 2009

10 Things to Do To Have A Great Workout

As a Personal trainer in Atlanta making sure everyone has a great workout is very important. Below are a few tips I sometimes use to as a Trainer to help people get the best fitness workout.

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

A warm-up is to prepare yourself adequately for the intense work to come, without fatiguing yourself.

Get into it mentally first: The Mental Warm-up

The experienced athlete has been thinking about the impending workout all week. He’s rehearsed the workout dozens of times in his mind, and is already aware of the possible problems he might encounter (such as dealing with rush hour in the gym or a nagging hamstring pull that might kick up during the workout).

A novice trainee, on the other hand, can be identified by the fact that he doesn’t even know what he will do until he gets to the gym (and maybe not even then!). Since novices typically get novice-level results, I urge you to explore visualization and autogenic training, both of which are established methods of maximizing physical performance both in training and in competition.

Some people learn these techniques on their own, others need instruction. Either way, USE them!

  • If you’ll be training early in the morning, and/or if it’s cold out, beef up the warm-up process commensurately.

  • Training in dry climates requires a more thorough warm-up than training in humid surrounds.

  • Older trainees generally profit from more extensive warm-ups.

  • If you are otherwise healthy but have “creaky” joints, err on the side of being too extensive with your warm-up. After all, the goal of being able to train takes precedence over the fact that you might fatigue yourself slightly with an extensive warm-up.
  • The closer you venture toward 1RM in your workout, the more extensive your warm-up should be. In other words, do a more thorough warm-up for 5×5 than you would for 3×12.

  • You can accelerate your warm-up through passive means such as a hot bath or shower. Although active means are superior to passive, often, a combination of the two leads to great results.

  • On exercises where your own bodyweight is the minimal load possible (chins, dips, etc.), first warm up with similar exercises that allow lesser loads (e.g., lat pulldowns and decline bench presses), and then proceed to the target exercise, using multiple sets of 1 rep. As soon as the next set of 1 does not feel any easier than the set before it, you’re ready to proceed to your work sets.

  • If you are executing exercises for antagonistic muscle groups “back to back” (such as training seated rows with triceps extensions), do your warm-up sets for these exercises in the same pattern that you’ll use for the work sets.

  • If you’ve done it right, your middle work set(s) will feel the easiest. For example, when performing 5×8, the 3rd set should feel the best, and sets 4 and 5 should feel progressively more difficult. If your last sets feel the best, it indicates that your warm-up was not thorough enough. If your first work sets are easiest, you may have warmed-up too much.

On to the Heavy Metal…

If you’ve followed my suggestions, you should now feel warm, strong, loose, and enthusiastic about training hard. It’s kind of amazing, isn’t it? Fifteen minutes ago you could barely tolerate the thought of a hard workout; now you’re looking forward to it!



About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

Thursday, April 23, 2009

Fast Food Fat Loss Failure

There is no question that we live in a busy time and that means we can not always eat what we should. Even a personal trainer in Atlanta, GA I have made a few stops at fast food places to grab a bite to eat.

Think it was sometime in the the nineties that Fast Food companies tried to change their menus. Low fat diets were popular so fast food places tried coming out with lighter and lower fat versions of their sandwiches, tacos and everything else.

That did not go over all that well. You may have seen the "healthier" menus disappear. They were all pulled and replaced by newer options that were bigger, fattier and contained more calories then even before.

This could have been when Triple Burgers and Mega Burgers and tacos wrapped in melted cheese stuck to yet another taco started to take up the majority of the menu boards.

You can still get a grilled chicken sandwich and salads but the dressing and pop that goes with it can easily make your quick snack a 1000 calorie fit body disaster.

There are better choices to be made. And if you plan your day you won't be in a position where you have to gobble a meal down at KFC, McDonald's or Burger King.

Things like:

Low fat cottage cheese

Hard boiled eggs

Fresh fruit and veggies

Raw almonds

Protein bars

Look, the bottom line is simple: A little bit of planning and some smart food choices go a long way to getting that flat stomach you're looking for.

Friday, April 10, 2009

Top 10 Exercises

If you are new to fitness and working out these are the top exercises you can do.

1. Push – Push Up
2. Push – Dumbbell Front Press
3. Pull – Inverted Row
4. Pull – Pull Ups: negatives, assisted
5. Legs – Basket Squats
6. Legs – Lunge: forward, back, side
7. Legs – Romanian Deadlift
8. Core – Plank
9. Core – Side Plank
10. Core – Chop, high to low and low to high

If you are looking for some of the best fitness training in the Atlanta area get in touch.
Contact Grounded Personal Training