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The Benefits Of Bodyweight Training

The Benefits Of Bodyweight Training

Published by on September 20, 2015 | Leave a response

Bodyweight training is a unique form of exercise that relies solely on the weight of your body and can be used to achieve a variety of fitness goals. It’s extremely versatile and because of this, it has lots of positive aspects. This article will take a deeper look at the positives and discuss some of the main benefits of bodyweight training.

Benefit 1 – It’s Versatile

Whether you want to lose weight, build muscle or develop your cardiovascular fitness, bodyweight training can help. There are hundreds of bodyweight moves that you can choose from and all you have to do is find the right ones and combine them into a workout that can help you achieve your specific fitness goals.

For example, if you want to build muscle, a workout that incorporates pull ups, push ups and squats can help you achieve your goal. Alternatively, if you’re looking to lose weight or boost your cardiovascular fitness, you can create a workout that includes high intensity bodyweight moves such as burpees, high knees, mountain climbers and skipping.

Benefit 2 – It Doesn’t Require Any Equipment

Another great thing about bodyweight training is that there’s absolutely no equipment required. Not only does this save you money but it also makes bodyweight workouts very efficient as you don’t have to prepare necessary equipment for each exercise. Instead, you can smoothly transition between the different exercises and complete a highly effective workout in a relatively short period of time.

Benefit 3 – It Can Be Performed Anywhere

Unlike the gym, sports or exercise classes, bodyweight training isn’t limited by location and can be performed absolutely anywhere. Whether you’re at home, at work or outside, all you need is a small area of floor space to start performing bodyweight exercises.

Benefit 4 – It’s Suitable For All Fitness Levels

Bodyweight training is a perfect tool for both fitness newbies and fitness pros alike. Most bodyweight moves are simplistic in their nature and something that even a complete beginner can master. However, the intensity of these simplistic moves can easily be increased for advanced users by adding extra repetitions or increasing the speed at which the exercises are performed.

Benefit 5 – It’s Low Impact

One final benefit of bodyweight training is that it’s gentle on your joints. Many forms of exercise place excess pressure on your joints and cause pain, redness and swelling. However, bodyweight training has almost no impact on your joints which keeps them healthy and free from pain.

Summary

 As you can see, bodyweight training is a very powerful fitness tool. It can benefit you regardless of your fitness goals or your current level of fitness. So if you’re not doing so already, give bodyweight training a try and start enjoying its many benefits.

 

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The Benefits Of Bodyweight Training


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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Bodyweight Training Vs Weightlifting

Bodyweight Training Vs Weightlifting

Published by on September 15, 2015 | Leave a response

Weightlifting is the most popular muscle building exercise around. However, although it’s not as widely used, bodyweight training still has its merits when it comes to packing on muscle. This article will compare bodyweight training and weightlifting side by side and show how they both stack up when it comes to muscle gains.

  1. Muscle Size

To develop muscle size, you need to be lifting an increasing amount of weight during each workout. Since weightlifting uses external equipment, this is easy to achieve and you can increase the amount of weight you’re lifting whenever you please. However, because bodyweight training relies solely on your own bodyweight, the total amount you lift during each workout doesn’t change much. This makes weightlifting a much better tool for developing muscle mass.

Winner = Weightlifting

  1. Muscle Strength

As mentioned above, weightlifting involves lifting progressively heavier weights and this has a positive impact on your overall muscle strength. By lifting weights regularly, you can significantly improve your strength levels and develop impressive muscle power.

Bodyweight training doesn’t give you the same level of raw muscle power but it does improve your balance and flexibility at the same time as boosting your strength. This allows you to build a more functional style of strength which is useful when performing day to day tasks.

Winner = Draw (Bodyweight training is best for functional strength, weightlifting is best for raw power)

  1. Muscle Endurance

 

Most weightlifting routines involve lifting weights for between 6-14 reps. Bodyweight training on the other hand involves performing each exercise till failure and potentially performing hundreds of reps as your fitness improves. This increased rep range makes bodyweight training the optimal choice for enhancing your muscle endurance.

Winner = Bodyweight Training

  1. Injury Risk

Even when you master the proper form and lift slowly and carefully, weightlifting still has a number of associated risks. The heavy weights are a potential hazard which can fall out of your hands, land on your body and cause various injuries. In addition to this, the heavy weights can easily over stretch your muscles and joints which can then lead to painful sprains or tears. With bodyweight training, none of these risks are present and your chances of injuring yourself as you exercise are much lower.

Winner = Bodyweight Training

 

Summary

 If you’re looking for muscle size and strength, weightlifting is the way to go. However, if you want to build muscular endurance and develop a more functional style of strength, bodyweight training is likely to be better for you. Alternatively, you can use a combination of both bodyweight training and weightlifting and enjoy a mixture of the benefits they provide.

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Bodyweight Training Vs Weightlifting


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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Bodyweight Training & Muscle Building

Bodyweight Training & Muscle Building

Published by on September 7, 2015 | Leave a response

Bodyweight training is an excellent tool that you can use to strengthen and tone all the muscles in your body. This article will provide you with a full overview of the benefits of bodyweight training as a muscle building tool and discuss the best bodyweight exercises for packing on muscle.

The Benefits Of Muscle Building Bodyweight Exercises

There are a number of reasons you should consider bodyweight training for building up your muscles and these are highlighted in the section below:

 

  1. Reduced Injury Risk: One of the main reasons you should consider bodyweight training for building up your muscles is the reduced injury risk. When training with free weights, there’s always a chance of you dropping the weights mid-exercise and hurting yourself. In addition to this, when lifting heavy weights there’s a chance that the excess pressure will over stretch your muscles and joints and cause sprains or tears. However, since bodyweight training uses just the weight of your body, these risks are eliminated and this makes it a much safer form of muscle building.

 

  1. Functional Strength: While weightlifting exercises do improve your strength, they don’t improve your balance and flexibility in the same way as bodyweight training. This makes applying these strength gains during everyday activities difficult. Bodyweight training boosts your strength, balance and flexibility collectively and helps you develop functional strength which is much more practical and easy to take advantage of during daily tasks.

 

  1. No Equipment Required: The vast majority of strength training exercises require some form of equipment such as barbells, dumbbells, kettlebells or weightlifting machines. Not only does this cost money (either for a gym membership or to purchase the equipment) but it also makes the workouts more time consuming because you have to find the correct equipment and adjust the amount of weight for each individual exercise that you perform. However, with bodyweight training the only equipment that’s required is your own body. This makes it one of the cheapest muscle building options out there and allows you to build your muscles in an efficient way because you can quickly and smoothly transition between exercises.

 

  1. Suitable For All Fitness Levels: Many beginners find lifting heavy weights intimidating and are put off by the idea. However, with bodyweight training all the exercises are simplistic and easy to learn, even for people with very limited fitness experience. The best part is that all these exercises are fully scalable and can be made more difficult by increasing the number of reps. This makes bodyweight training a perfect tool for both fitness newbies and fitness pros.

 

Creating A Muscle Building Bodyweight Routine

Creating a muscle building bodyweight routine couldn’t be easier and I have laid out exactly how to do this in the section below:

 

  1. Decide How Long You’re Going To Workout: The most effective muscle building workouts are between 30 minutes and 1 hour, so simply choose the workout duration you like best.

 

  1. Choose Some Bodyweight Muscle Building Exercises You Enjoy: There are a long list of muscle building bodyweight exercises you can choose from including bodyweight rows, planks, push ups, pull ups and squats. To get started, check out this list of 20 bodyweight muscle building exercises and pick 5-10 exercises that you like the look of. When choosing your exercises, you need to ensure that there is at least one exercise that targets these seven main muscle groups; chest, upper back, biceps, triceps, shoulders, core and legs.

 

  1. Choose How Many Sets Per Exercise: A set is the amount of time you’ll spend performing an exercise until failure and an average set takes 1-2 minutes to complete and is then usually followed by a 1 minute rest. The total amount of sets you choose will depend on how long you’re going to workout and how many exercises you choose. For example, if you’re working out for 30 minutes and have chosen 10 muscle building bodyweight exercises, you’ll have time to do 1 set per exercise. If you’re working out for 1 hour and have chosen 5 muscle building bodyweight exercises, you’ll have time to do 4 sets per exercise.

Summary

 By incorporating bodyweight training into your routine and using it to work all the muscles in your body, you can easily add strength and size to your physique. So learn some muscle building moves for all the areas of your body and start putting together a muscle building bodyweight routine today.

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Bodyweight Training & Muscle Building


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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Bodyweight Training & Cardio

Bodyweight Training & Cardio

Published by on August 31, 2015 | Leave a response

There are lots of reasons bodyweight training and cardio go hand in hand. The flexibility of this form of exercise makes it fun, functional and effective. Plus, if you choose the right exercises, you can blast through hundreds of calories per day and fire up your cardiovascular fitness. In this article I’ll be discussing why bodyweight training is such a good cardio option and listing some of the top bodyweight cardio exercises.

The Benefits Of Bodyweight Cardio Training

Bodyweight cardio training has many plus points and I have listed these below:

 

  1. Fun: If you find running on a treadmill or cycling on a stationary exercise bike boring but still want to improve your cardiovascular fitness, bodyweight training is a great choice. Bodyweight workouts are fast, fun and challenging and one of the most enjoyable ways to boost your cardiovascular fitness.

 

  1. Flexible: Bodyweight cardio workouts can be performed anytime, anywhere and for as long or as little as you like. No matter where you are or how much time you have to spare, you can always use bodyweight exercises to get in a cardio workout.

 

  1. Scalable: Bodyweight cardio workouts are very easy to scale and can be adapted as your cardiovascular fitness improves. When you’re just starting out, you can perform the bodyweight exercises at a slow, steady pace and complete a small number of reps. Then as your cardiovascular fitness improves, you can start to increase the speed at which you perform the bodyweight exercises and increase your total number of reps.

 

  1. Low Impact: Certain cardiovascular exercises (such as dancing and jogging) place a large amount of pressure on your joints which then leads to pain, redness and swelling. However, bodyweight cardio exercises are very low impact and allow you to improve your cardiovascular fitness without experiencing any joint problems.

Creating A Bodyweight Cardio Routine

Putting together a bodyweight cardio routine is relatively simple and I have listed exactly how to do it in the section below:

 

  1. Decide How Long You’re Going To Workout: The first thing you need to decide when formulating a bodyweight cardio routine is how long you can workout for. This can be anywhere from 5 minutes to 1 hour, so simply pick a duration that suits you best.

 

  1. Decide How Much Rest You’ll Need: After you’ve decided on your total workout duration, you then need to choose how much rest you’ll need. This will depend on both how long you’re working out and your current fitness levels. For example, if you’re doing a 5 minute workout, you probably won’t need any rest periods. However, if you’re exercising for a full hour, you’ll probably want 5-10 minutes rest during the workout.

 

  1. Calculate Your Total Active Workout Time: Once you’ve completed the two steps above, you then need to calculate your total active workout time. To do this, simply subtract your rest time from your workout duration. For example, if you’re working out for 1 hour and having 10 minutes of rest, your total active workout time is 50 minutes.

 

  1. Choose Some Bodyweight Cardio Exercises You Enjoy: There are hundreds of different bodyweight cardio exercises you can choose from including burpees, mountain climbers, step ups and squat jumps. This article is a great starting point and highlights 35 of the most popular bodyweight cardio exercises. Simply give them a try and choose 5-10 of the bodyweight cardio exercises that you like best.

 

  1. Distribute Your Total Active Workout Time: After you’ve calculated your total active workout time and chosen your exercises, the next task is to distribute this time amongst the exercises. For example, if you chose five cardio exercises and your total active workout time is 50 minutes, then you’ll be doing 10 minutes per exercise.

 

  1. Distribute Your Rest Time: Once you’ve distributed your total active workout time, your final task is to distribute your rest time. How you distribute your rest time will depend on your personal preferences and the total amount of rest time you have chosen. For example, if you’re working out for 1 hour and having 10 minutes of rest, you can have two 5 minute rest periods at 20 minute intervals or five 2 minute rest periods at 10 minute intervals.

Summary

 If you’re trying to fire up your cardiovascular fitness, bodyweight training can help. Just a few minutes each day is all you need to get a sweat on, get your blood flowing, blast through body fat and improve your cardiovascular fitness. So go ahead and start formulating your personalized bodyweight cardio workout today.

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Bodyweight Training & Cardio


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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The Disadvantages Of Kettlebell Training

The Disadvantages Of Kettlebell Training

Published by on August 25, 2015 | Leave a response

Kettlebell training is a highly beneficial type of exercise that can boost your cardiovascular fitness, help you lose weight, strengthen your muscles and much more. However, despite its many plus points, kettlebell training does still have its drawbacks. This article highlights four of the main disadvantages of kettlebell training.

  1. Expense

If you’re on a budget, kettlebells may not be the best fitness tool. Unlike barbells and dumbbells which can easily be adjusted, kettlebells are non-adjustable. This means if you’re training at home, you’ll have to invest in a new kettlebell every time your strength improves. With the heavier kettlebells retailing at $100+, this can quickly become very expensive.

Even if you’re a member of a gym with its own set of kettlebells, getting started will still cost you money. Kettlebells are a specialist fitness tool, so investing in some sessions with a qualified kettlebell instructor is a must. Since kettlebell instructors hold very specific qualifications, they charge a higher price per hour than regular personal trainers.

  1. High Injury Risk

Performing kettlebell exercises incorrectly is much more dangerous than running with poor form or even lifting barbells or dumbbells incorrectly. The kettlebell is constantly in motion around your body and training with poor form places a great amount of pressure on your back and your joints and makes serious injuries very likely. While exercising with the proper form does alleviate a lot of the risk associated with kettlebells, the relatively high injury risk is still a negative when compared with other forms of exercise.

  1. Not Suitable For Beginners

As mentioned above, kettlebells are a specialist piece of fitness equipment and because of this, they’re not suitable for beginners. So if you’re just starting out on your fitness journey and considering the potential exercise options that are available to you, ketlebell training isn’t something that should be on your list.

  1. Steep Learning Curve

One final disadvantage of kettlebells compared with other fitness options is the steep learning curve. Mastering the proper form with kettlebells does take time and if the learning process doesn’t interest you, kettlebells may be something you want to avoid.

Summary

 While kettlebell training does have its disadvantages, many of these can be avoided by putting some time in to learn the proper form and technique. Once you’ve become proficient at exercising with kettlebells, you’ll find that it’s a fun, enjoyable form of fitness training with many benefits and very few drawbacks.

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The Disadvantages Of Kettlebell Training


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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Top 5 Kettlebell Exercises For Beginners

Top 5 Kettlebell Exercises For Beginners

Published by on August 18, 2015 | Leave a response

Kettlebell training is vast and varied and there are hundreds of different exercises to choose from. As a result, many people who are new to kettlebell training find it intimidating and don’t know where to start. This article will help ease you in to the world of kettlebell training by listing five of the best kettlebell exercises for beginners.

  1. Kettlebell Deadlift

The Kettlebell Deadlift is similar to the barbell and dumbbell version of the exercise but due to the dynamic nature of kettlebells, it brings more muscles into play. To perform the Kettlebell Deadlift, follow the instructions below:

  1. Place the kettlebell on the ground in front of you.
  2. Stand with your feet slightly wider than a shoulder width apart and your toes pointed out slightly.
  3. Bend your knees and your waist and then place your hands on the kettlebell handle, making sure that you keep your back straight.
  4. Straighten your knees and your waist and then lift the kettlebell off the ground, making sure that you drive through your heels and keep your back straight. As you lift, tighten your glutes, quads and core muscles.
  5. Relax your glutes, quads and core muscles, bend your knees and your waist and lower the kettlebell back down to the ground in the starting position.
  6. Repeat steps 4-5 until your muscles start to tire but make sure you stop before complete failure to avoid injuries.

 

  1. Kettlebell Front Squat

The Kettlebell Front Squat is one of the best lower body movements you can perform with a kettlebell and helps to develop explosive pushing power in your legs. To perform the Kettlebell Front Squat, follow the instructions below:

  1. Place the kettlebell on the ground in front of you.
  2. Stand with your feet slightly wider than a shoulder width apart and your toes pointed out slightly.
  3. Bend your knees and your waist and then place your hands on the lower side part of the kettlebell handle, making sure that you keep your back straight.
  4. Straighten your knees and your waist, keep your back straight, lift the kettlebell off the ground and curl your arms toward your body so that the kettlebell is held against your chest and your elbows are in.
  5. Look up slightly, bend your knees and lower your body down toward the ground, stopping when your butt is parallel with your knees and making sure that you keep your back straight.
  6. Straighten your knees and raise your body back up, making sure that you drive through your heels and keep your back straight. As your raise your body back up, tighten your glutes, quads and core muscles.
  7. Repeat steps 5-6 until your muscles start to tire but make sure you stop before complete failure to avoid injuries.
  8. After your final rep, carefully place the kettlebell back on the ground.

 

  1. Kettlebell One Arm Clean

The Kettlebell One Arm Clean is a fantastic full body exercise and once you master it, it will provide you with a solid foundation for other kettlebell moves. To perform the Kettlebell One Arm Clean, follow the instructions below:

  1. Place the kettlebell on the ground in front of you.
  2. Stand with your feet slightly wider than a shoulder width apart and your toes pointed out slightly.
  3. Bend your knees and your waist, raise your left arm out to the side, clench your left fist and loosely grip the kettlebell with your right hand, making sure that your thumb is pointing toward your body and your back is straight.
  4. Straighten your knees and your waist, keep your back straight, lift the kettlebell off the ground and curl your right arm toward your body so that the kettlebell is parallel with your right shoulder. As you lift the kettlebell, tighten all your muscles and make sure you keep your left arm held out to the side and keep your left fist clenched.
  5. Relax all your muscles except for those in your left arm, bend your knees and your waist and lower the kettlebell back down to the starting position, making sure that you keep your back straight, your left arm held out to the side and your left fist clenched.
  6. Repeat steps 4-5 until your muscles start to tire but make sure you stop before complete failure to avoid injuries.
  7. Bend your knees and your waist, raise your right arm out to the side, clench your right fist and loosely grip the kettlebell with your left hand, making sure that your thumb is pointing toward your body and your back is straight.
  8. Straighten your knees and your waist, keep your back straight, lift the kettlebell off the ground and curl your left arm toward your body so that the kettlebell is parallel with your left shoulder. As you lift the kettlebell, tighten all your muscles and make sure you keep your right arm held out to the side and keep your right fist clenched.
  9. Relax all your muscles except for those in your right arm, bend your knees and your waist and lower the kettlebell back down to the starting position, making sure that you keep your back straight, your right arm held out to the side and your right fist clenched.
  10. Repeat steps 8-9 until your muscles start to tire but make sure you stop before complete failure to avoid injuries.

 

  1. Kettlebell One Arm Press

The Kettlebell One Arm Press is an extension of the Kettlebell One Arm Clean and a brilliant exercise for building core stability and upper body strength. To perform the Kettlebell One Arm press, follow the instructions below:

  1. Place the kettlebell on the ground in front of you.
  2. Stand with your feet slightly wider than a shoulder width apart and your toes pointed out slightly.
  3. Bend your knees and your waist, raise your left arm out to the side, clench your left fist and loosely grip the kettlebell with your right hand, making sure that your thumb is pointing toward your body and your back is straight.
  4. Straighten your knees and your waist, keep your back straight, lift the kettlebell off the ground and curl your right arm toward your body so that the kettlebell is parallel with your right shoulder. As you lift the kettlebell, tighten all your muscles and make sure you keep your left arm held out to the side and keep your left fist clenched.
  5. Straighten your right arm and press the kettlebell up above your head, making sure that you keep your back straight, your muscles tight, your left arm held out to the side and your left fist clenched.
  6. Relax the muscles in your right arm and shoulder while keeping all your other muscles tight, bend your right arm and lower the kettlebell back down so that it is parallel with your right shoulder, making sure that you keep your back straight, your left arm held out to the side and your left fist clenched.
  7. Relax all your muscles except for those in your left arm, bend your knees and your waist and lower the kettlebell back down to the starting position, making sure that you keep your back straight, your left arm held out to the side and your left fist clenched.
  8. Repeat steps 4-7 until your muscles start to tire but make sure you stop before complete failure to avoid injuries.
  9. Bend your knees and your waist, raise your right arm out to the side, clench your right fist and loosely grip the kettlebell with your left hand, making sure that your thumb is pointing toward your body and your back is straight.
  10. Straighten your knees and your waist, keep your back straight, lift the kettlebell off the ground and curl your left arm toward your body so that the kettlebell is parallel with your left shoulder. As you lift the kettlebell, tighten all your muscles and make sure you keep your right arm held out to the side and keep your right fist clenched.
  11. Straighten your left arm and press the kettlebell up above your head, making sure that you keep your back straight, your muscles tight, your right arm held out to the side and your right fist clenched.
  12. Relax the muscles in your left arm and shoulder while keeping all your other muscles tight, bend your left arm and lower the kettlebell back down so that it is parallel with your left shoulder, making sure that you keep your back straight, your right arm held out to the side and your right fist clenched.
  13. Relax all your muscles except for those in your right arm, bend your knees and your waist and lower the kettlebell back down to the starting position, making sure that you keep your back straight, your right arm held out to the side and your right fist clenched.
  14. Repeat steps 10-13 until your muscles start to tire but make sure you stop before complete failure to avoid injuries.
  1. Kettlebell Swing

The Kettlebell Swing works all the muscles in your body and is brilliant beginner kettlebell exercise. To perform the Kettlebell Swing, follow the instructions below:

  1. Place the kettlebell on the ground in front of you.
  2. Stand with your feet slightly wider than a shoulder width apart and your toes pointed out slightly.
  3. Bend your knees and your waist and then place your hands on the kettlebell handle, making sure that you keep your back straight.
  4. Keep your body in the same position, lift the kettlebell off the ground and swing it back through your legs, making sure that you keep your arms and your back straight.
  5. Straighten your knees and your waist, swing the kettlebell forward through your legs and upward until it’s parallel with your chest, making sure that you keep your arms and back straight. As you swing the kettlebell upward, tighten your glutes, quads and core muscles.
  6. Bend your knees and your waist, swing the kettlebell downward and back through your legs, making sure that you keep your arms and your back straight.
  7. Repeat steps 5-6 until your muscles start to tire but make sure you stop before complete failure to avoid injuries.
  8. After your final rep, carefully place the kettlebell back on the ground.

Summary

 With these five kettlebell exercises, you can master the basics, strengthen your entire body and start enjoying all the benefits kettlebells have to provide. So start practicing them today, perfect your form and take the first steps on your kettlebell training

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Top 5 Kettlebell Exercises For Beginners


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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The Benefits Of Kettlebell Training

The Benefits Of Kettlebell Training

Published by on August 11, 2015 | Leave a response

Kettlebell training is a relatively new form of fitness training that has received huge amounts of praise in the fitness world. The reasons for this is that the unique nature of kettlebell exercises allows them to benefit the body in ways that many other exercises cannot. In this article I’ll be expanding on this topic and providing you with a full overview of the many benefits kettlebell training can provide.

Benefit 1 – Better Balance

When you lift, pull and swing kettlebells, your body has to work hard to maintain your center of gravity. This helps to develop a strong sense of balance which improves your athletic performance in other areas and also makes performing day to day tasks much easier.

Benefit 2 – Efficiency

Most exercises focus on a specific fitness goal. For example, lifting barbells and dumbbells mainly develops your muscles but isn’t very good for burning body fat. Running on a treadmill blasts through body fat but isn’t very useful for strengthening and toning your muscles. Therefore, if you want to lower your body fat percentage and build up your muscles, you have to perform both these types of exercises multiple times each week and spend a lot of time working out.

Kettlebells are an exception to this and help you boost multiple areas of your fitness in one go. The weight of the kettlebells builds up your muscles, while the fast paced and dynamic nature of kettlebell exercises enhances your cardiovascular fitness and blasts through body fat. Working out with kettlebells also enhances your balance, flexibility and coordination. The best part is kettlebells improve all these areas of your fitness within a single 30 minute workout which makes them one of the most efficient forms of exercise around.

Benefit 3 – Full Body Conditioning

Barbell and dumbbell exercises are designed to target specific muscle groups. As a result, you need to perform multiple barbell and dumbbell exercises to ensure that you’re working every muscle in your body.

Kettlebell exercises work in a different way and bring all your muscles into play. This allows you to easily condition your entire body in a single workout or even by performing multiple reps of a single kettlebell exercise.

Benefit 4 – Fun

Another great thing about kettlebells is that they’re fun to work with. The repetitive lifting motion associated with traditional weight training and the steady, consistent pace associated with traditional cardio exercises can quickly become boring. However, kettlebell workouts are fast paced, intense, challenging and most importantly, they’re always interesting and enjoyable.

Benefit 5 – Functional Strength

While traditional weightlifting exercises do improve your strength, most of the lifts and presses performed with barbells and dumbbells are not practical movements that you can use in daily life. Kettlebell exercises on the other hand are very practical and replicate many of the motions that you’d go through when performing day to day activities. This helps to develop your functional strength which allows you to perform your daily tasks with more ease and efficiency.

Benefit 6 – Enhanced Cardiovascular Fitness

As mentioned above, kettlebell training is an excellent tool for firing up your cardiovascular fitness. By working out with kettlebells regularly, your heart and lungs will become stronger, your cells will become more efficient at utilizing oxygen and your overall energy levels and endurance will increase significantly

Benefit 7 – Improved Coordination

Kettlebell exercises are very dynamic and require multiple parts of your body to work in conjunction with each other to complete the movements. This improves your overall coordination which then has a positive impact on your reaction times, your performance during sports and even your capacity to think creatively.

Benefit 8 – Increased Core Stability

Every single kettlebell moves engages the core muscles in the center of your body and helps to strengthen and stabilize them. This improved core strength and stability provides you with a solid foundation when performing other exercises and also enhances your posture and prevents chronic pain.

Benefit 9 – Increased Fat Loss

Kettlebell movements are one of the most efficient fat burning exercises around and blast through a substantial 1,200 calories per hour. With just three hours of kettlebell training per week, you can work off an additional 1lb of body fat.

In addition to this, the muscle building properties of kettlebells indirectly support your fat loss efforts. Muscle cells require three times more calories than fat cells to maintain, so the more muscle you build through kettlebell training, the more fat your body will naturally burn.

No other form of exercise torches calories at such an impressive rate while also developing your muscles and this makes kettlebell training one of the top fat loss tools.

Benefit 10 – Stronger Grip

A kettlebell’s center of mass is extended beyond the hand and moves constantly throughout any kettlebell exercise. This allows kettlebells to strengthen your wrist muscles and enhance your grip in a way very few other exercises can match.

Benefit 11 – Versatility

One final benefit of training with kettlebells is that they’re incredibly versatile. As mentioned above, they can be used to improve multiple areas of your fitness. They’re also suitable for both long and short workouts. In addition to this, since kettlebell movements work the entire body, you can utilize different exercises every time you use them and no two workouts ever have to be the same.

Summary

 As you can see, there are plenty of reasons to add kettlebell training to your fitness regime. Whether you want to build muscle, lose weight, train for a sport or target any other area of your fitness, kettlebells can help you achieve your goals. So if you’ve not tried kettlebells already, find a kettlebell instructor, book yourself in for a starter session today and start enjoying all the benefits discussed in this article.

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The Benefits Of Kettlebell Training


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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What Is Kettlebell Training?

What Is Kettlebell Training?

Published by on August 4, 2015 | Leave a response

Kettlebell training is a unique form of fitness training that involves using kettlebells (spherical, cast iron or steel weights that resemble a cannonball with a handle). Unlike traditional weight training with barbells and dumbbells which involves slow, controlled lifts, kettlebell training is faster and more fluid and involves explosive, dynamic movements. This post will provide you with a detailed overview of kettlebell training along with the pros and cons of this form of exercise.

The History Of Kettlebell Training

Kettlebells were invented in Russia during the 1700s and were initially used by Russian farmers to weigh their crops. These Russian farmers noticed that their overall strength also improved as a result of using kettlebells and started to use kettlebells to showcase their strength during festivals.

In the 1900s, the Russian army started to use kettlebells as part of their physical conditioning programs. From the 1940s, kettlebells became a mainstream fitness tool in Russia and Europe and started to be used in fitness competitions and sport.

Kettlebells were first used in the United States in the 1960s. However, they didn’t become popular until 2001 when Dragon Door Publications and Pavel Tsatsouline developed and released the first kettlebell instructor certification program.

Kettlebell Training Basics

Kettlebells are traditionally measured by pood although many US manufacturers do produce kettlebells that are measured in pounds an kilograms. A pood is the equivalent of 16kg or 35lbs.

There are four basic styles of kettlebell training which are outlined below:

1. Hardstyle: Hardstyle kettlebell training is based around powerlifting and Gōjū-ryū karate training. In particular it focuses on the ‘kime’ technique which involves high acceleration and high tension at the correct moments during the kettlebell exercises followed by relaxation. The principle behind hardstyle kettlebell training is that most sports and life situations demand rapid switches between relaxation and tension and this style of training maximizes both.

 2. Girevoy: Girevoy (also known as fluid style or sport style) is the style used in competitive kettlebell lifting. It involves completing as many kettlebell repetitions as possible within a 10 minute timeframe. Since the kettlebell cannot be placed on the ground during the 10 minute period, Girevoy movements are smoother than hardstyle movements and more emphasis is placed on endurance.

 3. CrossFit: The CrossFit style of kettlebell training is based around hardstyle but does make some major modifications to certain lifts. Many of these modifications have proved controversial and are believed to be dangerous and place unnecessary strain on the body.

 4. Juggling: Juggling is the least popular style of kettlebell training and involves releasing and catching the kettlebell while spinning and flipping it around the body.

 

The Benefits Of Kettlebell Training

Kettlebell training is very unique and because of this it has a huge range of exclusive benefits which are highlighted in the list below:

 1.Balance: Performing kettlebell movements tests your center of gravity to the max and helps to develop a strong sense of balance.

 2.Cardiovascular Fitness: Kettlebell training is very fast paced, blasts through a substantial 1,200 calories per hour and is a great tool for improving your cardiovascular fitness.

 3.Coordination: Lifting and swinging kettlebells requires you to utilize multiple areas of your body at the same time and gives your coordination a huge boost.

 4. Core Stability: All kettlebell moves strengthen the core muscles in the center of your body which has a positive impact on your posture, reduces chronic pain and much more.

 5. Efficiency: Kettlebell workouts are intense and target multiple areas of your fitness at the same time. This makes them one of the most efficient fitness tools for boosting your fitness in the shortest amount of time possible.

 6. Fat Loss: As mentioned above, kettlebell training burns off 1,200 calories per hour which equates to losing an impressive 0.3lbs of body fat an hour.

 7. Full Body Conditioning: Unlike traditional weightlifting exercises which target specific muscle groups, kettlebell exercises work all the muscles in your body and allow you to fully condition every single one.

 8. Fun: Due to its challenging, dynamic and versatile nature, kettlebell training is never boring and you’ll find that every single workout is fun and enjoyable.

 9. Functional Strength: Kettlebell exercises are very practical and replicate day to day activities. As a result, they help to develop a functional type of strength that can boost your performance in everyday life.

 10. Grip: Kettlebell exercises constantly work the muscles in your wrists and are one of the best tools out there for developing a solid grip.

 11. Versatility: Kettlebells are very versatile and can be used to improve sports performance, enhance your balance, boost your cardiovascular fitness, strengthen your muscles, tone your body, lose weight and much more.

The Disadvantages Of Kettlebell Training

Despite its long list of benefits, there are some drawbacks to kettlebell training which are discussed in the section below:

1. Injury Risk: Although kettlebells are generally safe when the proper form is applied, performing kettlebell exercises incorrectly puts you at a very high risk for lower back, shoulder, hip and knee injuries.

2. Learning Curve: Kettlebell training has a steeper learning curve than most other forms of exercise, so you do need to get a qualified professional to train you how to use them properly and take the necessary time to master the proper form.

3. Expense: If you’re planning to do kettlebell training at home, it can be expensive. Kettlebells are non-adjustable, so you need to buy new ones as your strength improves. Some of the heavier kettlebells cost $100+, so acquiring a full set can be very pricey.

4. Not Suitable For Beginners: If you’re looking for a type of exercise to begin your fitness journey, kettlebell training is not it. It requires a certain level of fitness experience and has a steep learning curve.

Summary

 I hope this article has helped you learn more about kettlebell training and how it can benefit you. While it does have its drawbacks, if you have some fitness experience, kettlebell training is definitely worth a try. It can be used to achieve a wide range of fitness goals and the unique nature of kettlebell training makes it much more enjoyable than many of the alternative fitness options out there.

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What Is Kettlebell Training?


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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Do You Eat These Anti-Aging Foods?

Do You Eat These Anti-Aging Foods?

Published by on May 7, 2015 | Leave a response

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Do You Eat These Anti-Aging Foods?


Wish you looked a few years younger? Look no further than your dinner plate. The foods that you regularly eat noticeably contribute to how you look and feel. Read on for the anti-aging foods that really make a difference…

More Meat, Please

Like getting your protein fix from meats? If you’re in the market for young-looking skin that doesn’t disclose your age, you’ll be pleased to know that eating meat can help you do just that. Just be careful, because not all meats are created equal.

For increased collagen that keeps your skintight across your face, lean meats are the way to go. More into fish? Then get your fill of salmon. Full of the amazing omega-3 fatty acids that has been the talk of the medical community for years, salmon helps ward off cancers and improve your circulation, all while giving your skin that healthy glow you want and keeping your skin from getting dry.

Fruits & Veggies, Too Beside your meats (or in lieu of them if you’re not a meat-eater), you’ll want a healthy helping of fruits and vegetables. Especially if you want skin that makes people wonder if you and your children are brothers and sisters.

What kind of fruits and vegetables can help you out? When it comes to your skin’s health, any fruit or vegetable is useful. Just remember that the more color a fruit has, the more nutrients it holds. The more nutrients, the better it is for your skin!

A few of the best include the following:

  • avocados—they provide healthy, monounsaturated fats that help your skin stay well hydrated
  • oranges—full of cell-hydrating water, vitamin C does double duty by helping create collagen, which keeps your skin plump and smoothchopped-kale-salad-with-edamame-carrot-and-avocado-recipe
  • grapes—a particular chemical called resveratrol comes from grape skins and is remarkably efficient at fighting inflammation and bringing the aging process to a nice, slow pace
  • pomegranates—on top of fighting free radicals, they help preserve the collagen you’ve worked so hard to get in the first place
  • blueberries—they’re small and full of antioxidants that fight the damage to your skin caused by free radicals, sun damage, and stress
  • kale and spinach—these and other leafy greens serve to protect against damage done to your skin by the sun, improve your skin’s elasticity (which helps you look younger), and keep your skin as hydrated as possible
  • cauliflower and Brussels sprouts—they may not look like much, but they’re loaded with antioxidants and reduce your risk of cancer and give your immune system a boost, while cauliflower even works to keep your teeth whiter

And a Little Grain It’s hard to eat meal after meal without getting a little bit of grain in your diet. Fortunately for you, there is a way to make your grain intake lend your skin a helping hand. How? By eating oats. Oats, such as those found in oatmeal, are made up of complex carbohydrates and are low on the glycemic scale. Eating oats is particularly helpful for looking younger, as they help you feel full longer and avoid putting on age-increasing pounds. Additionally, oats are full of plant-based chemicals that are responsible for preventing skin cell damage. When you have healthier skin, you have a healthier you who looks young and happy and is ready to take on the world!

To look even younger, a challenging and consistent exercise program is a must. Here’s why…

Exercise is the only proven way to drastically combat aging and to regain your youthful body. In fact, most people are able to regain up to 1/3 of their muscle strength and mass after participating in an exercise program for just a couple of months. Many studies have also shown that seniors who exercise regularly live longer than those who don’t. Isn’t that amazing!

Call or email me today and I’ll get you started on an exercise plan that’s designed to get you looking and feeling younger than you have in decades!

 

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Or visit this link:
Do You Eat These Anti-Aging Foods?


V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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