Club Blog

Do you think that your health isn’t precisely as you’d like it to be as you have additional fat? If so, you ought to think about getting rid it by weight lifting. A lot of individuals connect strength training with body builders, however this shouldn’t be thought of simply as a means to become very strong and muscular. Disciplined weight lifting is one of the more valuable methods to lose weight and keep it off. It is appropriate for anyone over the age of twelve, either male or female.

Prior to starting any weight lifting plan, it’s important to obtain a medical go-ahead from a physician to be certain that you don’t have underlying or unknown health issues that could create a risk while working out. Although you look or feel completely fine, it’s usually wise to obtain this consent to be certain that you’ll be able to work out consistently and will be able take demands which might be put on you by your instructor.

If you have access to weight lifting machines at a fitness center, you easily can do some dumbbell lifting slowly in the beginning. This may be 3 to 4 sessions to begin with, however you may step up with time. At your home, you might do some dumbbell workouts while listening to music or watching TV to help distract yourself from the strain.

Even when you’re not working out, it’s helpful to move more since it also can be a factor in your weight loss. For example, at school or work, you could use the stairs instead of the elevator. If you have extra time at home after dinner, jog or walk the dog to burn more fat.

1. Exercise 

• Regular exercise provides many of the same benefits as sound nutrition. When coupled together perfect health is not far behind.

1. Avoid High Fructose Corn Syrup at all costs
   1. HFCS is a modified fruit sugar that serves no purpose in the body. It is processed by the liver and stored as subcutaneous fat.
   2. HFCS is also thought to be the leading cause of syndrome X that consists of obesity, insulin resistance and Type II Diabetes.
2. With Fruits and Vegetables aim for the Rainbow
   1. Choose fruits and vegetables try to eat the colors of the rainbow.
   2. Different color fruits and vegetables represent differing vitamin and nutrient content.
3. Eat a Daily Multi-Vitamin and Mineral
   1. Even with a balanced diet, a Daily vitamin and mineral supplement should be used as insurance.
4. Develop informed nutrition strategies that become habits for life!
   1. Old habits die-hard, which is especially true for eating habits.
   2. It takes about 3-weeks of effort to begin breaking old eating habits and replacing them with new healthier eating habits. Hang in there!

 Working out, especially with friends, is a great tway to maintain your body and your health.  Conditioning keeps you going with increased levels of energy and muscle mass.  

• Body Conditioning: Full body workout using, hand held weights, body bars, balls, and your own body weight for resistance training. Abdominal and stretch exercises included.
• Bosu Abs/Core Training: A thirty minute condensed CORE strengthing class with special emphasis on intense abdominal and core conditioning using the Bosu Ball, Exercise Ball, and Pilates based exercises.
• Bosu Pilates/Function Fitness: A class dedicated to total body muscular and strength training by applying a variety of modalities such as Bosu Ball, hand weights, fitballs, bands, and body resistance. Floor exercises inspired by the work of Joseph Pilates that strengthen your body’s core muscles. Pilates exercises strengthen the body from the inside out.
• Conditioning with Bosu Ball: This class is 20 minutes cardio, 20 min conditioning, and 20 minutes of abs. All work is done on the bosu ball.
• Extreme Legs: A patented strength and conditioning class targeting legs, glutes, and abs.

Summer is just around the corner and that same question always pops up…How can I get my mid-section in top shape?  Balance these four simple steps into your daily routine and you will be seeing the results you want!

1. Nutrition: When it comes to carbohydrates opt for a sensible amount of high quality carbs.  (example 45-65% of total calories.) Slowly add more fiber to your diet over the course of a month. Drink a lot of low or no calorie drinks.  Watch the sodium.  And eat light at night.
2. Cardio: Burn some extra calories by adding 20-30 minutes of cardio 3 to 4 times a week at a challenging pace.  For those who are already doing that, kick it up to 45 minutes or 4-6 times a week.
3. Weight Training: Weight training at least 4 to 5 times a week will help burn fat and increase lean muscle mass which increases your resting metabolic rate.  You will then be burning more calories throughout the day!

And last but not least….

1. REST!: Sleep loss appears to do two things: makes you feel hungry even when you are full, and increases fat storage. 
2. Get ready to hit the beach!!

Summer is almost here and having a body you can feel confident in is a great way to kick-off!  At La Jolla Sports Club they know the secrets to getting a great body fast!  Conditioning your abs helps this process move along quickly!

Conditioning Classes at La Jolla Sports Club Include:

I am sure that you are aware that a body can only survive a few days without water. All of our bodily fluids are mostly made of water. Water carries all the essential ingredients to nourish our body systems and acts to remove metabolic waste. Water also participates in many complicated chemical reactions required to maintain essential bodily functions. It lubricates our joints and protects our tissues and organs from shock. Water is definitely the most important nutrient for an athlete.

For an athlete to achieve optimal performance proper hydration must be maintained. If you wait until you are thirsty to drink water you are already dehydrating. Remember to drink 6-8 ounces of water every fifteen minutes during your workout. Here are a couple of ways to see if you are adequately hydrated.

• Weigh in before and after a workout. Drink two cups of water for each pound of body weight lost.
• Check the color of your urine. A dark gold color means you are dehydrated. Pale yellow or clear urine indicates a proper level of hydration.

Drinking water is essential to overall great health and body function!  At La Jolla Sports Club, they understand this and their personal trainers work hard to ensure that your workouts are both effective and safe!  They even have a great nutritionist to help you on the way! 

La Jolla Sports Club has a nutritionist on staff that has a B.S. in Dietetics and Nutrition. Make an appointment today to set up an initial assessment. Meal plans will be provided based on current nutrient deficits and personal needs. Constant contact and follow-ups will be provided to help all clients stay on track. Other services are provided as well such as trips to the grocery store, educational seminars, and weekly consultations.

Is interval training right for you?

In interval training, you alternate between bursts of higher-intensity exercise and periods of less-intense exercise (or “active rest”). As you get more fit, you decrease the “rest” time and increase the high-intensity periods. According to La Jolla Health Fitness Trainers, you’ll see big fitness gains if you train this way regularly.

For example, if you now run for 30 minutes at 6 mph, try this routine: Jog for five minutes to warm up. Then, increase your speed to 6.5 mph for one to two minutes (less if you can’t go that long). Then, jog for a few minutes at your normal speed, then again at the faster speed, and so on until you reach your time limit. Your ratio of work to active rest would be 2:3 if you ran for two minutes at 6.5 mph, then jogged for three minutes at 6 mph.

You can also use your heart rate to set intervals. For example, if your heart rate hits 70% of your maximum when you jog at 6 mph, start at that speed. Then increase either your speed or elevation (if you’re on a treadmill) to get your heart rate to 85% or 90% of maximum for one to three minutes. Then, go back to jogging at the 70% heart rate, and continue alternating.

As your fitness improves, your heart rate will be lower at the higher speeds, and then you can spend more time at those speeds. A good starting ratio of work to active rest is 1:3; you can always vary the ratios if they turn out to be too hard or too easy.

Gym Trainers recommend interval training just once a week to start, as it is more intense than you may be used to. Once you get a feel for it, you can do it more often.