by Charles Mihlston

If your want to try something new to your work outs and get into better cardiovascular shape by burning more calories then you can ever remember?

Try circuit training, as one of your work out sessions.  There are a lot of different ways you can do a circuit routine.

With this version of circuit training:

• You are going to do one set per body part
• You will do 10 reps per body part
• You will work your entire body in one rotation, with little to no rest in between your sets.   This is called a giant set.

This will keep  your body in an aerobic state, keeping your heart rate at a higher level to help promote more fat and calories to be burned. This form of workout will allow you to  lose more weight and get into better shape.

A basic weight training routine would consist of about 3-4 sets per body part and 8-12 reps per set. With about 45 sec to 1 min rest in between sets.

• For beginners , try 5 rotations of your entire body, do 10 reps per set
• For an intermediate level workout, try 5-10 rotations of 15 reps per body part
• For advanced circuit training workout, try 10 rotations of 20+ reps per set
• Hardcore, do 20 rotations, of 20 reps!

Try to do your body parts in this order. Do abs, then chest, back,bis, tris, shoulders,traps, quads, hamstrings, and calves.

If you do this work out. You will lose more fat, burn more calories, get your muscles to have increased stamina and your lungs to be in better cardiovascular condition. You will make improvements in your health, the way you look and feel.

Let me know how you like this routine.

I can customize any routine, for any type of person or athlete.

Charles
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Your Elite Fitness Professional
(954) 401-9860

by Charles Mihlstin

You might already know this, that dark green leafy vegetables like spinach are very healthy and quite beneficial for your body.

Spinach promotes improved muscle strength. In test tube study, at Rutgers University, in N.J., studies show that treating human cells with a compound found in spinach (phytoecdysteroid), increases protein synthesis by 20%.

Studies also show that it increases grip strength. Phytoecdysteriod acts like a weak steroid to help increase growth and strength. Studies not yet determine how much spinach is needed to have this effect on  a person, but adding this food to your exercise or weight loss program can only have a positive effect on your health.

Spinach is a good antioxidant, has well has having vitamin K, fights free radicals, helps fight prostate cancer and controls blood sugar levels.

In the cartoon, Popeye the sailor, Popeye ate spinach and got bigger, stronger. Amazingly, this was the movie industry’s attempt to use a cartoon to help get kids to eat their spinach.

Green leafy vegetables, like spinach, should be in almost anyone’s diet. You can reek the rewards by adding it in your salads, cooking it with your eggs or finding other ways to add it into your meals.

To Your Heath.

Charles
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Your Elite Fitness Professional
(954) 401-9860

by Charles Mihlstin

How to get started working out even if you do not belong to a gym or have a set of weights.

Starting out on a fitness program can be very simple.

Using your own body weight will be enough resistance to start the exercise program.

Each workout will begin the same with a warm up like walking in place. Be sure to lift your knees as high as you can for about 5 minutes.

Next, you will want to stretch out your body or at least the body parts you are going to work out that day.

Why you ask? You can injure or tear muscle tissue if you attempt to use or stretch a cold muscle. After a few minutes of a simple activity, your muscles will warm up from the increased blood blow and a warmed up body becomes more flexable, You will have a better work out, with less chance of injuring yourself and of course better results.

Now to begin the core - We will focus on 3 or 4 body parts per work out. Doing three (3) sets per body part and 10 -15 reps per set.

We will start off doing chest, biceps, and triceps on one day.

• We sill start by doing one of the most familiar exercises – push ups. Even if you have to do them on your knees
• The next exercise will be triceps pushes on a chair

  Off the side of a chair. Face away form the chair like your going to sit, just put your hands on the edge of the chair, and drop your body, but only moving at the elbow joint and go up and down.

• Then biceps curls, you can do these standing or sitting. If you do not have light weights like dumbbells, you can use water bottles.

On next workout day, were going to focus on legs. quads, hamstrings, and calves.

• Start by doing squats

  With squats place your feet shoulders with apart and keep your back straight, only move at the knees,  bring your lower torso down so it is parallel to the ground and then back up.

• Next are stiff leg movement. Stand straight up with a very slight bend in your knees, keep your back straight and only bend at the waist till you are about  parallel with the floor. You should feel it pulling in your hamstrings and a little in your lower back.  Hold for a moment and then come back up.
• Finally calves raises, you can use  a step in your house. Put your feet on the end of the step, with only your toes on the edge and Lifting up and down, till you feel a nice burn.

Finally, on the third workout day, were will be doing  back, shoulders and abs.

• Try doing pull ups even if you have to use your legs to get your self up.

  Hands should be about a shoulder’s with apart. If you are having problems with this exercise  – it’s ok to use your legs to get up.

• Next do shoulders presses, you can use the water jugs if you want.

  To do a shoulder press, sit on a chair and push your hands straight over your head with light weights, till you have full extension, then back down.

• Finally, ab crunches.

  Lay on the floor with your knees bent about 90 degrees, keep your head straight and never dig your chin into your chest. When crunching up exhale out all your air to get a good contraction.

It should only take you 20 min to do each work out. When your done you can always do 5-10 minutes of cardio to burn additional body fat.

• You can walk in place
• Do jumping jacks or
• Walk around the neighborhood

Every 2 weeks, do an extra set or increase the reps, so you can keep getting results, other wise you might hit a plateau.

Make sure you use proper form – it’s very important.

Charles

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Your Elite Fitness Professional

(954) 401-9860

by Charles Mihlstin

Water, it’s possibly the single most important element in the world to help sustain life. Almost every living thing on earth needs water to sustain life or flourish.

Let’s say you have an individual that weighs 120 lbs. Approximately, *60% of their weight is water, and most of that is inside your vital organs. Every inch of your body has some amount of water in it.

Water is essential for hydration, detoxification, and cleansing the body. When we work out, we expend energy, we start to sweat and our body starts to demand more fluids. Now, if your in a hot climate and were working out, the body demands even more water or fluids. So drink plenty of fluids before, during and after you work out especially in warmer climate areas.

Diabetics (Hyperglycemia, or high blood sugar) understand the importance of drinking water, because their bodies do not utilize glucose effectively. Their bodies have trouble controlling glucose levels in their blood. So the water they drink helps dilute the glucose and keep the glucose level down.

Everyone should consume a certain amount of water ever day, depending on your body weight, your workout, or the amount of perspiration you sweat.  The daily water consumption recommendations* are 3 liters per day for males and 2.2 liters per day for females.

* Mayoclinic.com

Drink to your health!

Charles
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Your Elite Fitness Professional
(954) 401-9860

by Charles Mihlstin

How to eat smart during the holidays and not destroy your diet and all the hard work you have put in at the gym.

When eating during the holidays you don’t want to deprive yourself of any food, but its how much you eat.

Before you start eating these holiday feasts, you should drink 1-2 glasses of water before your meal, this will make your stomach feel a little full and will help you eat less.

We know these holiday meals could last for hours, so try to eat more of the foods that are not as fattening as the desserts like natural foods – ex: vegetables.

The last bit of advice is to go easy on eating the desserts, eat smaller portions, taste it – not feast on it. Try not to go overboard, but enjoy yourself,  it is the holidays.

If you only eat the bad stuff for a couple of days, then your weight gain will be minimal. It’s when you keep eating all the heavy food and the leftovers day after day that will challenge your waistline.  Be smart and you can eat anything you what, but do it in moderation.

Happy Holidays !

Charles
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Your Elite Fitness Professional
(954) 401-9860

By Charles Milhstin

I recently traveled to Canada and while I was there, I had a chance to visit the world famous MMA Tristar Gym. That’s where Georges St-Pierre trains, the UFC Middle Weight Champion of the MMA world. I found out, that is where many other MMA champions fighters now train.

Charles and Georges “Rush” St-Pierre at Tristar Gym

Tristar Gym puts out more MMA champions then possibly any other gym in the world. This gym had it all, atmosphere, great trainers, MMA Coaches, other great fighters to train with, and my favorite part was – this gym is a hard core, blood and sweat type of place. The gym took up the whole floor of an industrial building. Simply amazing.

Georges “Rush” St-Pierre (G.S.P.) was working out at the time when we arrived. After he finished his training session, GSP graciously spent a few minutes with us. He is a sincere focused champion and a well grounded person. It was great to meet someone like GSP to see that all that fame does not affect him. We also spent some time talking with a few other MMA fighters.  Everyone was great. We also found that all the fighters shared a strong desire to train hard but were truly friendly.

Here are some pictures that GPS was kind enough to allow us to take in his gym – enjoy.

Why is it important to do weight training, resistance training, and cardio exercise?

In the mixed martial arts world, the most important things to train are proper technique,  cardio vascular stamina, and muscular endurance.

You need to be able to go at least 15 minutes (three 5 minute rounds) of fighting or you are not going be much of a fighter.

You want your legs, back, arms, shoulders, abs (core area), etc, to be as strong as possible.

You want to be able to have that endurance so when your in the 2nd and 3rd round – you have the strength and speed to keep pressing on and not get gased out.

You want to be well rounded in all areas of the mixed martial arts game. Its going to make you a better fighter.

I have been in the industry for 25 years and can help take your fitness to a whole new level.

Charles
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Your Elite Fitness Professional
(954) 401-9860

These are my favorite way to diet:

1. Drink 1 or 2 large glasses of water before you eat your meal.  This will help fill you up before eating too much.
2. When eating salad, get the dressing on the side,  dip the fork in the dressing so you only get a little bit on the end. You will use only a fraction of the amount of dressing you normally consume.
3. Take a short walk after you eat so the food can digest, and of course burn a few calories.
4. When eating dessert, use a smaller dessert plate and don’t select portions larger than the plate itself. Go for the smaller portions or share it with your significant other.
5. THE MORE VEGETABLES you eat, the better. Vegetables are loaded with vitamins and minerals with reduced amounts of calories.  They are high in fiber and antioxidants. These are the building blocks of a healthy body.
6. You can warm up with a 5 minutes of cardio exercise to get the blood flowing to your muscles, but you do your real cardio exercise after your workout. When your body exhausts the fuel stored in your system, the body will begin to search for fat to convert to energy.  That last 10-15 minutes of cardio exercise will let you take advantage of your workout to burn more fat.

Eat wisely this holiday season and get that workout in.

Charles
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Your Elite Fitness Professional
(954) 401-9860

Let me start off by saying that abs are the only body part that if you don’t breath properly, you will not workout your abs correctly.

You ask why?
When you take a breath in you expand your lungs and abdomen, that means you cannot contract your abs properly. You must breath out on the exertion of the movement. If you don’t, you will not contract the muscle, you won’t stimulate muscle fibers, the end result will be no progress.

When you do breath out, you will contract your abs with maximum force, and the ultimate result is the muscle was fully stimulated.

Remember folks, you must work your upper abs and your lower abs, equally. Don’t forget about your obliques or intercostals.

By the way, don’t work your love handles they will only get bigger.

Charles
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Your Elite Fitness Professional
(954) 401-9860

When training any muscle group, it is extremely important to use less weight with proper technique than to use heavier weight with lousy technique  – so throw that ego out the window about using heavier weights to impress anyone.

First, you might get hurt using heavy weight with poor technique, and second your muscles will grow properly if you use solid training techniques with the proper amount of weight.

The body only knows if the weight you are training with is heavy or if its light. So the most important thing to remember is to isolate the muscle, go slow, and to feel the muscle through the entire range of motion. You want to carefully focus on that one muscle group and try not to use any other muscle. This is usually accomplished by not moving any other body parts – just the body part you are training.

When working out, you want to feel the muscle burn, that is the lactic acid build up in the muscle. It’s basically your body telling your brain that its uncomfortable.

Along with focusing on any muscle group, be sure to breathe correctly. On any movement you exhale on the exertion, the hardest part of the motion of the exercise, and inhale on the easiest part of the motion.

Train smarter not harder.

Good luck everybody.

Charles
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Your Elite Fitness Professional
(954) 401-9860

The New Year is here and it’s time for your new years resolution.
by Charles Mihlstin

Ok, just about every person in the world wants to get into better shape, and most of us want to loose body fat and put on some lean muscle.

I know we all  put on a few extra pounds over the holidays. We need to tighten up our eating habits and eat better quality foods.

We need to eat smaller meals and eat 5 to 6 times daily. This is an easy way to get started on your nutritional, weight loss diet plan.

Let’s start by saying that all the food you eat is bad or fattening, its not true but lets say it is.

Lets say 100% of the food you eat is fattening. I want you to take 25% of the fating food you eat out of diet for the next 3-4 weeks.

Then after that period of time, take another 25% of the fattening food out of your diet for the next 3-4 weeks.

Now do it one more time. Take another 25% of the fattening food out of your diet for the next 3-4 weeks.

Once you complete this simple 3 month plan – You will have started to replace those fattening foods with better quality foods in your diet. Now you are eating more  salads, vegetables, brown rice, fish, lean proteins, nuts and seeds, complex carbs, EFAs, dairy, and a vitamin supplement.

If you try to make better food choices in your diet, there’s no way you are not going to loose body fat and get into better shape. During the change in your diet, you can start incorporating some type of resistance training along with your change in eating habits – you will see great results.

Try to stay away from the high saturated fats and be careful on the sugar. Keep away from mayonnaise, white bread, too much red meat, chips, desserts and candy.

If you can make these types of changes in your diet, you could certainly loose up to 50lbs over this 12 week cycle.

Any questions or need any help, please call or e-mail me.

Best of luck.

Charles
—————————-
Your Elite Fitness Professional
(954) 401-9860