1. Goal- Vision
2. Plan
3. Tools and Support
4. Progression
5. Joint Integrity

Plan.   Yes, you need a PLAN.  If I decided to drive from LA to Lake Tahoe (a place I have never been before), I would need a map to show me where it was in relationship to where I am now.  Then, I would plan out a route to drive, considering that there may be multiple choices with factors that would influence me to choose the route I do.  Let’s now translate this to your body.

You have a goal.  Let’s assume it’s weight loss right now.  You want to lose 35 pounds and get to a weight you have not been at or seen in 25+ years.  Technically for you, this is new territory.  How will you get there? What is the plan? What happens at each stage? Do you know the stages?

On a road trip, you stop for gas.  On a weight loss plan, you stop for “progression” (we will cover this more in part 4).  On a road trip, you may run into a closed road or dangerous conditions that force you to choose another road that you didn’t plan on. (thank God you have a map!)

How many times have you tried to lose weight before and hit a road block and stopped?  Do you know what to do when you hit a road block?  Most people don’t (that is why they hire a trainer or coach) so they get frustrated, give up and decide they have failed.  This doesn’t have to be the case.  There is hope.

What elements do you need in your fitness/health map?  I teach a formula called the FITT principle (Frequency, Intensity, Time and Type).  It’s outline in the 90 Day Health and Body Makeover Program, the 6 Week Beach Body in a Box and I believe in the 30 Day Jump Start (which you can get for free at http://www.invisiblefitness.com/” so I won’t go into all the details here.

Besides using the FITT principle properly, elements for your map are:

1. Resistance Training- we all need it.  Why?  It’s the basis of your metabolism.  The more active tissue you have (muscle) the more calories you burn (and can eat!) This is also your  “long term investment plan” for keeping weight off.
2. Cardiovascular- we all need this as well for keeping blood pressure low, improving cholesterol and all heart related functions and it’s the best way to burn calories in a short amount of time.
3. Food Log- Daily Diet Plan-  And I don’t mean “diet” as in “ give stuff up” , I refer to diet as in “what do you eat?”
4. Rest and Relaxation- we all need this to keep our adrenal hormones in balance (having adrenal fatigue causes weight loss resistance) as well as allow our muscles and body to “repair and rebuild” from our exercise.  The body changes in REST, not in work.  If you are working too much or too long, you never allow the adaptation to occur.

This would be what you need to address to START the map.  The next 3 weeks will give you a chance to see what other factors can help you make stages and “alternative routes” to your map so you get where you want to go this time!

Other questions to ask yourself about your plan:

1. How long/ how much time do I have to do each one of these steps a week- what is realistic for me?
2. Where will I do my workouts?  Will I have more than one choice?
3. Do I know which exercises are best for me for cardio?  Can I do more than one?  Do I have to do more than one?
4. Do I know if I am efficiently building muscle?  What exercises do I do now that build muscle?
5. Have I tested my bodyfat?  How would I?  How often should /will I retest it to see if what I am doing is working?
6. If I am super busy, what is the more important thing for me to focus on right now?  What will get me the most results?

If you have been struggling for a long time, as many people do, I hope you realize by now that I have options of how to help you!!  The first, a “do it yourself” program, is now available for less in download form!!  http://www.6weekbeachbodyinabox.com can be purchased so you can start TODAY with the download only choice.  This gives you step by step instructions and includes the breakdown to a fitness program you can do anywhere and includes the 90 Day DVD with 25 exercises on it.

I offer coaching over the phone and even personal training on Skype!  Check out one of my star clients:  

Click here to view the embedded video.

And of course, if you are local in CA, I can offer you a 5 package of sessions  to build a program for you to do on your own.  Call for details and to see if there is room in the schedule.  800 571 5722

“JJ helped me to understand that adding extra cardio workout is not what my body needs. 4 sessions with JJ has helped me more to shape my body and  to drop 5 pounds. Can only imagine how much more I can lose if I incorporate better eating habits. Thanks JJ “ Anita Trujillo

Click here to view the embedded video.

1. Family time does not have to mean sit and eat.  Quality time together can be spent doing other activities.  Try to clear the table while people are slowing down to take away temptations of over eating.
2. Traditional meals probably contain high calorie ingredients such as pasta, butter, oil, cheese and sugar.  Be creative and consult some low fat cooking sources on alternative ingredients that will cut several hundred calories per dish using items like egg whites, applesauce, fruit paste, lighter versions (not fat free) and etc.  No need to tell the family–they probably won’t notice!
3. Add some new dishes to the dinner table of salads, vegetable, fruits and broth-based soups.  These are generally healthier choices so you can fill up in these and eat less “empty calorie” stuff.
4. Schedule in your exercise in the mornings.  Ask a friend or family member to join, it will help with accountability/
5. Learn to say “No Thank You”.  You do not have to try every dish prepared or eat all that you take.
6. While in preparation, only sample the food that is necessary.  You could potentially eat 500-800 calories in sampling before you sit down to eat.  Save yourself for the meal only to save some unwanted calories that may sneak in!
7. Eat ONLY until you are satisfied, NOT full.  If you sit at the dinner table for more then 2 hours, you are probably going to eat more then you need to because it’s there.
8. Keep a log of ALL of your exercise and food.  The average amount of calories for an adult between the ages of 30-55 who participates in moderate activity of 2-3 hours a week is 1800 (women)-2300 (men).  The average holiday meal including drinks can average around 2800-3200.  Logging keeps you aware of why the scale goes up and down during this time of year.
9. Create a 15 min exercise routine that you can do every during the busy times. Add things like jumping jacks, jump rope, bridge, push ups, etc.  You want to have tools outside of the gym!
10. Holidays are stressful times and sometimes depressing for some.  Exercise boosts your body’s production of serotonin, the body’s “happy drug”.   Don’t let stress win!  If you need some support hire a trainer or a coach.  You’ll be glad you had the discipline and you will be ahead of the game for the New Year!

Get your FREE copy of the 30 Day JUMP Start program workbook and audio on my site!  http://www.invisiblefitness.com

This is the perfect time to print it and use it as a daily log til the end of the year.  It can motivate you as well as be a gentle reminder that the holiday is just a DAY, not a season.

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Believe it or not, a lot of my clients both in person and over the phone are people who are already exercising regularly but are NOT seeing results.  One of my favorite clients above, Michael Schapa, was one of those very diligent people who exercised 4-5 times a week consistently.  But he wasn’t seeing any results in terms of muscle building, increasing metabolism or weight loss.

" I have lost 28 pounds so far and muscles galore at age 67!"

Click on the picture above to watch his recent video testimonial and this is also what he had to say a few months back:

“There is no doubt that I could not have achieved the weight loss without J.J’s relentless innovative and ever changing exercise program. J.J.’s routines are highly effective as well as being sensitive not to aggravate old injuries. Consequently I had the gain with no pain. J.J actually listens to my joints for any creeks and squeaks to make sure that no injuries are being developed.

On top of being extremely knowledgeable in the field of physical fitness, she also has a great personality. She knows how to motivate and encourage moving on to ever more advanced routines.  I found her next-day follow ups to be very helpful in judging how effective the workout was. Put all this together, assures me that I am in very good hands indeed. In short, she is a keeper.” Dr. Michael Schapa

I decided to dedicate on section of this newsletter to all of you out there who are already exercising often but not seeing results.  I am going to explain the principle I use and hope you will apply it to your workouts as well.

It’s called the FITT Principle:  Frequency, Intensity, Time and Type.

Frequency: The number of days or workout sessions- for example I did 2 in one day last week.   In the morning I did legs and some cardio and at night I went dancing.  That counts as 2 sessions towards frequency.

Intensity: The level at which you are working.  We use both RPE (Rate of Perceived Exertion) and heart rate. Our RPE scale is 1-10, 1 = being on the couch resting and 10= the hardest you could ever work and almost collapse.  You will rate the RPE as well as log the heart rate information.  THRZ (Target Heart Rate Zone) will also be KEY in seeing your fitness level improve and making your exercise time efficient. 

Time: The duration of the exercise.

Type: Walking, running, biking, resistance training, etc…..

You can apply this principle to both resistance and cardio training, but please make separate graphs for each.

Here is an example of an 8 week plan or record.

.

F.                 I.                    T.                T

F.                  I.                  T.                  T

I would like you to create 2 charts and fill in the first lines with what you are doing NOW.  How long have you been doing the same thing?  Is it still working?  If the answers are, “too long” and “ no”, then figure out which of the FITT principles you could adjust.  I would recommend adjusting 1-2, NOT all 4.

Do this for your resistance training as well to see why you might not be experiencing the same results as you may have when you started.

Just because you exercise regularly doesn’t mean you are getting the most out of it- or even doing what is best for you to make the changes you seek!

I’d love to help- so let me know if you could use some tweaking!  http://www.invisiblefitness.com

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A new study that was published recently by the American Journal of Epidemiology compares the density of fast food restaurants to a high walking traffic city. Click here to read the original article Link to original article.

The bottom line was not shocking- if you live where there are a high density of fast food restaurants, you are more likely to gain more weight and be “fatter” than the people who live in high walking traffic areas.

I was interviewed for Demo Dirt Gold about this article and I thought I would share some of the tips I gave to her.

“Personal fitness trainer J.J. Flizanes (www.invisiblefitness.com) advises people who live in high-density fast food areas to keep healthy, non-perishable snacks in the car. “Often if people are very hungry, they will say they are starving, and can’t think straight, and they will fall into the habit of not caring what they eat,” she explains. “They will get headaches, mood swings, and a desire for fat and sugar.”

“Get a shoebox, a plastic shoebox, that you can buy for a dollar, and fill it with nuts, dried fruit, and protein bars. If you’re feeling really hungry, you can maintain your blood sugar to get yourself by between meals,” Flizanes advises.

Whatever you do, she warns, “Avoid fast food. Fast food means fat people.”
The other key? Flizanes says that who, not just what, you are surrounded by will affect you. “Surround yourself with positive people who have the same goal,” she says.”

What I said was “Friends don’t let friends drive through”

If you live in a city where there is an overwhelming amount of fast food, you need to prepare yourself.

1.   Stick that plastic shoe box in your car filled with good, healthy, non perishable snacks.  This can  help curb your hunger in between meals so you don’t head to the drive through.  You should be eating something every 4-5 hours to maintain blood sugar so you do not crash.

2.   You are what you eat and what you are surrounded by. You are the sum of the 5 people you hang around most and you are the sum of the 5 habits you keep.  Iron sharpens iron.  If you want to change your habits, find people and places that support you in doing that because they want the same thing.  If your spouse or house-mate have opposite habits, it may be more challenging for you to stay disciplined. Find ways to have support , get new friends or move! J

3.   Vision Board: This is a place where you can paint the life you want and use visual reminders of it every day.  I have food on my vision board- Organic Produce Delivery!  I want to be delivered fresh, organic produce weekly to support my healthy lifestyle!

4.   Make a date to walk.  Find a place near home or work that you can walk to 2-3 times a week. It doesn’t have to be that far, just practice saving money on gas for an errand or two and walk.  You will save money on gas, help the environment, burn some calories and inspire others to do the same.

5.   Change the way to relate to junk food and fast food.  I was once in line for Del Taco late at night after dancing.  I had an apple next to me but I was in the mood for cheese.  I battled driving through but I had such a craving that it took over.  As I was in line, I saw a very large women walk out of the restaurant and THAT was all I needed to see to turn around and leave.  I had cheese at home.  Change the way you look at things and the things you look at change.

Try our 30 Day JUMP Start Program FREE  – Workbook and Audio valued at $197

Sign in and get your copy!  http://www.invisiblefitness.com

For more info on programs and products that can help support you in changing your habits, please contact  info@invisiblefitness.com

by J.J. Flizanes, Director of Invisible Fitness

Named by Elite Traveler Magazine as their 2007 Global Black Book pick of Best Personal Trainer in Los Angeles , JJ has been lauded by Shape Magazine as one of the top 6 fitness trainers in 2003.

http://www.invisiblefitness.com

800 571 5722

1. Adrenal Fatigue and Hormones
2. Realistic expectations of the exercises you choose
3. Progression and Adaptation
4. Tools- HR Monitor
5. Physiology of resistance training

Now let me explain what this all means.

1.      Adrenal Fatigue: common symptom is severe fatigue.  Factors include high stress, aging, decline of hormones, lack of rest and balance. This is the #1 mistake people make in creating their programs because they do not know or take into account how the hormones and adrenals affect your results. Cortisol, your flight or fight hormone, will keep your body in a holding pattern and not release fat, water or weight if it’s elevated.  Simultaneously, if coritsol is high, your DHEA is low.  DHEA is the hormone needed to be the building block for your sex and thyroid hormones.  If your DHEA is low, that may throw off the production of all your other hormones.  If you have adrenal fatigue,  you should build you program around correcting that and supporting the changes that need to occur so your body can rebalance, replenish and release.

2.      Realistic Expectations of the exercises you choose: If you want weight loss, doing pilates or Hatha yoga for hours a week can leave you very frustrated that you are not seeing the results you expected.  These exercises are not the most efficient choice for weight loss for several reasons.  This does not mean you could not experience weight loss if you are adding other things and attending  to your diet, but generally speaking these are not “efficient” choices for a weight loss goal. Another example is when I ask clients if they do legs, they say ” I run”.  Cardio work is not resistance training.  Most cardio programs will not build muscle in your legs.

3.      Progression and Adaptation: Once you start a program, your body will change to adapt to the new circumstances ( the exercises). Depending on the degree of the intensity of the new environment will determine how much and how fast the body changes.  But regardless if you are adding a little or a lot, once you adapt, you slow down or stop seeing results.  In order to keep getting results, you have to keep progressing in your program.  There are several factors, including the FITT principle (Frequency, Intensity, Time and Type), that can be altered and adjusted to keep getting results.  Too often, I have clients who tell me they have been doing the SAME exercise routine for 3-5 years or more.  You can’t expect your body to change when it’s obviously good at what you do!  If you want change, you have to progress.

4.      Tools- HR Monitor: I can’t stress this one enough.  How do you know how hard something is for your body?  We often use RPE, Rate of Perceived Exertion, to determine how hard we think we work.  But this is a very flawed method because it will differ greatly from person to person. Ex athletes will have a higher threshold and maybe over train.  Non athletic people may have a low threshold and under train. The consistent gauge is a heart rate monitor that can tell you exactly what is going on inside of you minute by minute.  How do you know when it’s time to increase the intensity? Cardio training prescriptions are based on some of the prior points made here so one size does not fit all.

5.      Physiology of Resistance Training: I have been meeting with people who have no idea how to build muscle- unless you studied it, most people do not know. One person thinks that using light weights while doing aerobics will do it- nope.  Another thinks that lifting heavy and fast for 20 seconds will do it- nope.  There is a very specific science called physiology that explains the amount of intensity and time needed to change the muscle cells. Just like in point #3, as the body adapts, we need to progress.  Progression in resistance training to keep stimulating muscle growth is determined by a few things.  Again , using the FITT principle, applying #1 from this list and of course lifestyle are 3 main factors in designing an appropriate  and effective resistance training program.  How you know if it’s working?  You are losing body fat and increasing lean mass- this could still look like weight loss only.  You would need a before and after for body fat tests to compare.

Believe it or not, I have just scratched the surface of this topic.  Stay tuned for part #2 which is focused more for the population that is not consistent with exercise, lacks motivation and discipline and is unsure where to start.

Here is the 45 minute audio recording we did to cover this topic more in depth:

5 Biggest Mistake- Part 1 call replay

For an individual consultation on what you should do to get started or to uncover what factor is getting in your way and what to do about it, please call J.J. Flizanes at 800 571 5722 or check out http://www.invisiblefitness.com

Credentials and accolades follow the name of JJ Flizanes wherever it appears and for good reason. JJ is the creator of world-class fitness programs and routines, such as the Foundations Program for the New York Sports Club and Invisible Fitness^TM. What sets JJ apart from her Celebrity Fitness counterparts lies in her anatomically centered routines, which protect overworked and aging joints from catastrophic failure. Named by Elite Traveler Magazine as their 2007 Global Black Book pick of Best Personal Trainer in Los Angeles , JJ has been lauded by Shape Magazine as one of the top 6 fitness trainers in 2003.   JJ has been featured in many magazines including Muscle and Fitness HERS, Elegant Bride, Fitness Magazine, E Pregnancy Magazine to name a few. Her television appearances include LA’s KTLA, CBS and NBC. She appeared every week last summer on YOURLA on NBC in Los Angeles and has been heard on The Aware Show with Lisa Garr in local radio. She is the Fitness Expert for the Nourishing Wellness Medical Centre and an in house expert for FKC International.   In January of 2007, JJ launches her most challenging and exciting program to date: The 90 day Health and Body Makeover, in which candidates take on creating a new body and lifestyle for life. Invisible Fitness offer fitness training, fitness coaching, workshops & seminars, and corporate programs. www.invisiblefitness.com

Click here to view the embedded video.

Lasting change comes from 5 things:

1.    Beliefs

2.    Plan of action

3.    Tools

4.    Support

5.    Accountability

Most of us get gung-ho about New Years and say things like “I am going to lose 25 pounds in January” or something crazy like that.  Is that possible?  It might be but not for most people. But the bigger question is why do you keep making the same resolution every year?

Are you ready to find a permanent solution?

5 Steps to Making, Getting and Keeping your Weight Loss Resolution

1.    Set 1 goal in January- not 3.  Be realistic and be honest.  If you haven’t been working out at all, don’t commit yourself to 5 days at the gym.  You set yourself up to fail when you commit to something drastically different than your current habits. Don’t try to tackle it all at one time (there is a reason you aren’t doing it now), just choose ONE!  Let’s use taking your vitamins regularly as an example for this.

2.    Plan of action- what would make it easier for you to take your supplements every day?  Create a strategy that makes sense for you and your schedule.  Take them to work?  Take them with breakfast?  Take them at night before bed?  Whatever the plan is write it down.  Also, make sure to position this goal (the vitamins) in the place where you know you will remember.  If you want to take them at work, take them to work and stick them on your desk.  If you want to take them at night, stick them in the place you are right before bed.  For me, that would be my night stand OR my computer.

3.    Tools- With our example goals of taking vitamins every day, I would classify tools for this as a pill box, baggies, chart or daily log to write down every day what I am taking, etc. I am doing a Mercury detox right now and needed to take supplements to prepare my tissues for 5-7 days before the cleanse.  I made separate baggies for each day with the vitamins I needed to take.  There are tools available to help you with any goal.  Figure out what yours are and use them.

4.    Support- If you want to commit to those vitamins but you have a hard time with discipline, ask a friend or partner to ask you every day. Find someone else who has the same goal and decide to email once a day to check in. I have been playing an “affirmation game” with a friend on the phone for over a month. This ensures that I will do it because we both want the benefits and it makes it more fun!

5.    Accountability- In the case of the vitamins, I would announce to someone that this is my goal and this is how I am going to commit to it. I would create a calendar and stick it on the frig or somewhere other people who live with you can see it. Being accountable to someone else is how we can see our habits and patterns if we are looking.  Our 90 Day Health and Body Makeover Program is centered around accountability. Every week you work with a coach who you have committed certain things to- it’s your decision what to commit of course.  But it’s always amazing how we either over commit or make excuses over and over for the same behaviors without examining them for change. The definition of insanity is doing the same thing over and over and expecting different results. Is this you?  We can help!

Bottom line- change one habit at a time- use the 5 steps to create a NEW habit and then move on to the next one.  And most importantly- ask for help if you are serious about change.

Happy New Year!

Written by JJ Flizanes, Director of Invisible Fitness.  800 571 5722

www.invisiblefitness.com

I am realizing that I need to take my clothes off.  I am writing a book.  It’s very exciting.  It’s all about how I live and maintain (and even lose) my weight over the past 10 years.

The first picture with Mom and Dad was in Kauai in August before the wedding.  I had been Gluten Free at that point for over 1 month, lost 4 pounds of water and weighed less than I did in this second photo which was in 2000.

I did the Body For Life program in 2000 basically to compete against my male roommate (and good friend who was also a trainer) at the time.  He was going to do it and we lived together- so why not?

I lost 10 pounds and 7% body fat in 7 weeks.  He lost 5 pounds and 2%.  So at that point I had won.  But the next 5 weeks I became easy on myself because what I realized is that I don’t want to WORK THAT HARD.

You heard me- I want to do as little as possible to maintain a body I love.  And that’s what I have figured out over the last 8 years.

I weight less now but I have to admit my bodyfat went up 2-3%.  And I am ok with that.  I get to indulge in wine, cheese and chocolate ALL THE TIME, enjoy my food, enjoy my workouts but not overdue it in any sense.  Once you know the tricks- it’s easy!!

I think I might have to go get a fake tan and do some new pictures…. hmmmm, fun!

If you need help losing weight WHILE enjoying your life- call me.  I can help

800 571 5722  x 84

http://www.90dayhealthandbodymakeover.com     call us- do not click through site

http://www.invisiblefitness.com

Resistance training is adding force to movement to build strength and muscle. Building muscle is the key to long term success because muscle is active tissue that requires energy (calories) whereas fat does not. If you have more active tissue, your body requires more energy. (You get to eat more!) Building muscle is key in raising your resting metabolism and vital in slowing down the effects of aging!

Not all resistance training is equal! Biomechanics, physics, mechanics and physiology are guidelines for creating any program. Genetics, age, and hormone optimization will play a role in how fast you build muscle.

Just because you exercise, doesn’t mean you are doing it right. Biomechanics is used to make sure you are not applying force to your joints that will wear them down faster. Physiology is used to make sure the time and intensity of the tension/force is appropriate to stimulate muscle growth.

Benefits of Resistance Training:

• Build muscle
• Increases bone density
• Increased strength
• Increased flexibility
• Decrease risk of injury
• Can improve joint stability
• Increase resting metabolism
• Can improve posture
• Fights aging
• Improves confidence with strength capabilities
• Look and feel better
• Improve sexual performance

Most people think they need to set aside 1 hour at the gym to do resistance training.  For some, this may be the best use of their time and make the most sense.  What I have found over the years of training people in their homes is that we often use the excuse of not having enough time. If you take 10 minutes out of your day 3 times a day, this equals 30 minutes.  On the flip side, if you wait to just find an extra 30 minutes in your day, I am sure you will not.  We all have the same 24 hours in the day.  I can help you fit it in under ANY circumstance.

Recommendations for Designing a Resistance Training Program for Novice to Advanced Level Clients

Goals: To focus on the ability of the nervous and muscular system to adapt to exercise. We will discuss how these systems change and progress toward the ultimate goal of changing body composition.

Neurological factors:

• neural adaptation affect activation levels and patterns of nerve input to the muscle.
• Strength gains related to learning, coordination, and recruitment
• Fiber type conversion
• Agonist/Anatagonist relationship

Hypertrophy: changes in strength can be caused by mechanisms that increase muscle size

Factors affecting hypertrophic response:

• age
• individual’s functional capacity
• nutritional status
• behavioral factors
• hormonal stimuli
• mechanical stimuli
• metabolic factors
• optimal adaptation appears to be related to use of specific resistance training programs to meet individual training objectives.

Also related to hypertrophy:

• Eccentric Contraction
• Muscle Damage: why and how
• Muscular Failure
• Psychological Failure

SAID Principle: Specific Adaptations to Imposed Demands- What you work on is what will change.

Novice: less than 3 months:

1.      Experiences difficulty stabilizing movements.

2.      Tends to perform new movements too quickly

3.      Requires only one exercise per body part to learn the movement

4.      Can only feel/control the contraction through limited ranges (if at all)

5.      Is not physiologically capable of fatiguing muscle (only loses neural control)

6.      Makes quick strength gains due to rapidly increasing neuromuscular control.

7.      Cannot differentiate fatigue from failure: good or bad pain?

8.      Has difficulty focusing on a task

Intermediate: 3-12 months:

1.      Loses stability on the last repetition only-fatigue resistant

2.      Able to increase the number of sets and/or exercises per muscle

3.      Learns new muscle movements while remaining stable from previous exercise, able to incorporate compound movements while focusing on one muscle

4.      Capable of increasing intensity

5.      Capable of perceiving proper muscle contraction through a full ROM with adequate resistance

Advanced: more than 1 year

1.      Capable of performing last rep and remain stable

2.      Capable of focusing on the muscle and the weight moved rather than form due to neural patterning or the habit of maintaining form

3.      Able to incorporate compound movements and all other aspects of intensity manipulation

4.      Workout routine is the most physically, mentally, and emotionally demanding

Number of Sets: for a goal of muscle hypertrophy at intermediate or advanced levels the number of recommended sets varies depending on proper execution of four factors.

1.      Ability to mentally focus on the target muscle

2.      Ability to execute the proper biomechanics of the movement

3.      Ability to control the exercise through both concentric and eccentric movement

4.      Ability to produce and maintain high tension to the point of muscular fatigue with the eventual goal of muscular failure

Sets:

• 6-12 sets for large body parts
• 6-10 sets for small body parts
• 4-6 sets for miscellaneous body part

Number of Reps: It has been suggested that the hypertrophic response depends on the intensity if the exercise as well as the length of time the muscle is under tension (time under tension)

Reps:

• Novice= 15 reps per set
• Intermediate/Advanced = 6-12 reps per set

Rest:

• Novice =rest time is 1-3 minutes between sets
• Intermediate/Advanced = 30 seconds to 2 minutes

Since unaccustomed stimulus helps to sustain an adaptation period, the amount of rest time should be varied from set, workout to workout or both.

Other factors:

• Speed
• Rest between body parts
• Lifestyle

* It has been reported in the past that an average 61% of new health club members drop out of the first six weeks because they see no significant change in their physiques.  If a program is designed and followed properly, everyone should experience significant advancement toward their goal within thirty days.

Modes of Exercise

1.      Selectorized equipment- good for beginners, requires less balance, artificially stabilizes load and movement, less probability of weight falling on person, range of motion is pre-set most of the time so could wear on the joints with more negative force.

2.      Cable exercises- constant resistance, body stabilizes movement, range of motion unlimited

3.      Bodyweight exercises- good for beginners, functional.  Great for home exercisers and all exercises can create a foundation for any level.

4.      Free weights- requires use of stabilizer muscles to maintain form, ROM is unlimited, requires motor skill and balance

5.      Open chain- foot is not in contact with surface, ex. Leg curl or leg exten. Better choice for uneven body or joint issues

6.      Closed chain- foot is in contact with floor, for ex. Leg press or squats, sometimes seen as more functional but not always

Increase workloads in strength training program by no more than 5% per week.

Confused yet?  Hopefully not.  I have given a ton of recommendations but have not explained WHY.  I would love to be able to help you- please email or call!

800 571 5722

www.invisiblefitness.com

Written and compiled by J.J. Flizanes, Director of Invisible Fitness.  Named Best Personal Trainer in Los Angeles for 2007 by Elite Traveler Magazine.

Click here to view the embedded video.