Miller Sports Training and Fitness Blog2013-05-19T13:28:31ZMatt MillerCopyright 2013, Matt MillerSPHPBLOGExposing a Fitness Myth: Muscles do not get "leaner", "longer", or "toned"!
"I don't want to bulk up, I just want to lean out, tone up, and have longer muscles." As a fitness professional of over 10 years, I have heard this said to me a countless number of times. It is easy to understand where this thought process comes from. Everywhere we turn their is a photo shopped, skinny but "toned" model on the cover of the latest fashion or fitness magazine. We are constantly bombarded with fitness fads that promise delivering on such goals. Unfortunately, the truth is that these goals are often misunderstood and misdirected. Muscles do not get more "toned" or "leaner" or "longer"!!! These words are subjective terms that usually mean the person wants to reduce their body fat percentage. I believe their is a misconception amongst most exercisers as to how best go about this body fat reduction, but much of that conversation is for another blog. Muscles either grow (hypertrophy) or shrink (atrophy) depending on the stress or lack of stress placed on them over time. This is an adaptation process that is an unavoidable truth. Let's examine each one individually:
Muscles cannot get longer! At least not after you stop growing as a young adult. Pilates and Barre classes often times make these promises, but the truth is, the muscle bellies reach their full "length potential" when you reach adulthood. They do not get longer, if they did, the pennation angle from your muscles to your bones would expand giving you a lessened mechanical advantage at your joint, thus, making you exponentially weaker. Luckily this unwanted outcome is impossible! Pilates and barre can improve ones flexibility and posture, thus giving them the appearance of standing taller, however, their is no change in the length of their muscle bellies.
Muscles cannot get leaner! By definition, muscles are a lean tissue in and of themselves. They cannot get leaner than they already are. You can however grow more lean muscle tissue from increased stress on the muscle. This usually comes in the form of moderate to high intensity resistance training. The most efficient way to build muscle is from a progressive, linear or periodized training program that allots for incremental increases in resistance or repetition numbers on a planned basis.
Muscles cannot get more toned! Again, muscles either grow or shrink, they don't get more toned - we are not talking about hair color here! The only way to see the "tonality" of your muscles is to stress them so they grow and then reduce the layers of fat that cover them. The good news is that lifting weights the right way will increase your muscle mass and thus increase your metabolic rate. This increase in metabolic rate will help you become a more efficient fat burning machine with proper diet and adequate daily activity levels.
The moral of the story is to not fall into the trap of subscribing to subjective slang terms thrown around in the fitness industry. If you want to look better, reduce your body fat, and feel great about your health, then you are going to need to assume the proper diet, adopt a proper resistance training program, and increase your cardiovascular activity. That's the recipe for building the body of your dreams!
Yours in Health, Matthew Miller, CSCS, USA-W, AASDN President - Miller Sports Training & Fitness ]]>http://millerfit.com/blog/index.php?entry=entry130421-1050492013-04-21T00:00:00Z2013-04-21T00:00:00ZProper Gym Etiquette Re-rack your weights. Dumbbells and plates both should be re-racked after you are done using them. There’s nothing more annoying than to see a 115 lb girl struggling to take each 45 lb weight off the leg press machine because Mr. Olympia is too ignorant to unload any of his 10 plates. Same goes with the squat rack. Same goes with dumbbells. You get the point. Nobody wants a chaotic gym.
Don’t hog a machine, bench, or any busy traffic area just to talk on your cell phone. It makes sense that other gym goers have to wait their turn or “work in” when equipment is being used, but if you are just sitting there chatting during your 15 minute break, this won’t fly with anyone for too long. You never know who you might peeve off so be respectful and if you aren't using equipment that someone else is waiting for, then hit the road.
Don’t make a scene. This includes exaggerated dumbbell dropping, screaming, groaning, etc. Sometimes grunting is necessary. That’s okay. Sometimes lightly dropping the weight is necessary and that’s okay too. It’s exaggerated slamming, throwing, screaming and any other distractions that really are not okay. *Good gyms may have rubber flooring that allows for weight to be dropped but it’s almost always a posted rule not to drop the weight.
Wear Deodorant. Whether you live a hippie lifestyle or not, it’s just plain gross to reek of BO. It’s okay to sweat (It’s great actually) but keep the smell factor down as courtesy to the person next to you on the treadmill (or 2 or 3 treadmills down.)
Clean up after yourself. Don’t leave your sweat puddles on the bench, mat, cardio equipment or anywhere else in the gym. Use a towel or wipe down the machines when you are done. Despite what the pervert next door says, your sweat isn't sexy. So clean it up.
Put your personal belongings away. Don’t carry your bag around the gym from machine to machine. It gets in the way. Put it in a locker, leave it in the car, or keep it behind the front desk if you are working out in a small gym with no locker room.
Samantha Barrionuevo, BA, CSCS, Certified Personal Trainer Miami Beach, FL]]>http://millerfit.com/blog/index.php?entry=entry130405-2144052013-04-06T00:00:00Z2013-04-06T00:00:00ZRunning Turfs - Which is the right option for you? Beach/Sand – Hit the beach for a jog and your knees will thank you. Not only do you burn 1 ½ times the calories than running on a hard surface, but you are also saving your joints from hard impact. My number one choice, hands down. Don’t forget the beach often comes with eye candy!
Treadmill – Weather sucks? Hit the gym. You will have less of a calorie burn without the outside elements (wind, uneven surface, etc.) but you can play around with speed, incline, and distance and get a great timed interval workout in. If you are training for a race, it is best to train outside and keep the workouts “functional.” (You do not have to propel yourself forward on a treadmill as you do outside.) Bonus: You can always multi-task and watch your favorite TV show during your run, too!
Hills- Use hills to build power, speed, strength and possibly the fun factor if running seems to be a bore to you. If you are serious about your workouts, incorporating hill work is the way to go.
Trail- If you don’t have a beach at your fingertips and can’t stand the sight of a treadmill, hitting the trails may be your best option. It’s much easier on your joints than pavement. A lot of times, trails will have uneven running surfaces and hills thus making it a good place to build endurance, strength and speed. Plus, you won’t have to watch out for cars, so you can zone out and take some “me” time!
Track – The track is great for sprint workouts and easy to measure distance.
Boardwalk/Dirt Path – This is usually a flat surface and nice for long distance running. If you are running with baby and stroller, this is probably the best choice for you.
Concrete/Hard Surface/Road – If this is your last or only available option, go for it. Make sure to have supportive shoes and carry out proper running technique. If you find a hard surface/path to run on where cars will not be around, this could be an option for stroller running as well.
The bottom line is run where it’s safe and use the resources you have available. If you live near the beach, make good use of it. If you live where there is 8 feet of snow outside, invest in a treadmill. Have bad knees? Try running in water and stay off the pavement! Find what’s right for you and go for it!
Samantha Barrionuevo, Certified Personal Trainer Miami Beach, FL
]]>http://millerfit.com/blog/index.php?entry=entry130404-1838082013-04-04T00:00:00Z2013-04-04T00:00:00ZAdvantage of Strength Training http://youtu.be/Q_VcmiM3m2E
]]>http://millerfit.com/blog/index.php?entry=entry121205-0838132012-12-05T00:00:00Z2012-12-05T00:00:00ZThumbtack Listing http://www.thumbtack.com/Premier-Person ... gt;Premier Personal Training Service</a>]]>http://millerfit.com/blog/index.php?entry=entry121130-1357392012-11-30T00:00:00Z2012-11-30T00:00:00ZFixing Common Workout Mistakes 1.) Exercise Technique: Executing correct exercise technique is crucial to improving in any exercise program and avoiding injuries. The most commons mistakes are on compound movements such as Olympic Lifts, Squats, Deadlifts, Bench Press, Military Press, and Bent-over Rows. These exercises are game changers when performed properly, but can be very dangerous when they are not. The best way to perfect your form is to seek the advice and critique of a qualified and experienced exercise professional.
2.) Exercise Order and Selection: The trick is learning how to execute exercises correctly and either learning about program design and exercise selection or having a personal program designed to best fit your needs.
Here are several parameters to look for in a good program design: • Start every workout with an effective dynamic warm up. • Perform power or explosive exercise first. These include Olympic lifting variations and plyometrics. These exercises take the most focus and coordination, so do them when you’re fresh to improve performance and avoid injury. • Next, focus on compound, multi-joint exercises, such as squats, deadlifts, rows, bench presses and pull-ups. Machines can be used, but focus on free-weight exercises. It depends on your goals, but free-weight exercises tend to work more muscles, giving you more bang-for-your-buck. • Then add in sculpting, isolation-type exercises such as biceps curls, triceps extensions, side deltoid raises, glute-kicks or hip thrusts. • Lastly, add in some kind of cardio circuit or core-specific exercises, depending on your training goals.
3.) Program Hopping: The latest fitness crazes of P90X and Cross-fit have capitalized on the "science" of muscle confusion, unfortunately these are false sciences that lead to what I like to call program hopping. Jumping from one program to the next, or constantly changing the variables of a program (exercises, set, reps, intensities) is great to avoid boredom, but highly inefficient in seeing real progress in terms of strength or endurance. The best course of action is to create a well-balanced program and stick to it for 2-3 months. Track your progress, follow the overload principle, and make incremental alterations in intensity as you progress through the program.
Matthew Miller, CSCS, USA-W, AASDN ]]>http://millerfit.com/blog/index.php?entry=entry121108-1408012012-11-08T00:00:00Z2012-11-08T00:00:00ZYouth Fitness and Obesity Facts These youth fitness facts are taken from the American Council on Exercise's website and accredited through the Centers for Disease Control and Prevention : About 15 percent of children and adolescents ages 6-19 years are seriously overweight. The percentage of children and adolescents who are defined as overweight has nearly tripled since the early 1970s. Over 10 percent of preschool children between ages 2 and 5 are overweight. Another 15 percent of children and teens ages 6-19 are considered at risk of becoming overweight. Researchers found that lowered self-esteem was associated with being overweight in girls as young as 5. 1 in 5 children in the U.S. are overweight. Children with obesity, ages 10-13, are reported to have a 70% likelihood of obesity persisting into adult years.
If your child is overweight, do something about it. Kids need a variety of healthy food, play time should involve physical activity, and most of all be a role model by eating well and exercising yourself!
Samantha Barrionuevo, Hey Skinny Girl Founder www.heyskinnygirl.com]]>http://millerfit.com/blog/index.php?entry=entry120916-1604082012-09-16T00:00:00Z2012-09-16T00:00:00ZWhen and Why Low Carb Diets Work For starters, most “junk foods” (cookies, candies, chips, etc.) are loaded with carbs. If you eliminate carbs, you will be eliminating junk. Not all carbohydrate foods are junk, but all junk foods have carbs.
The foods we tend to overeat are also usually loaded with carbs. It’s difficult for most people to eat one little serving of pasta or rice and only 1 slice of bread at a time. Cutting back on the carbs simply cuts out calories.
Lastly, less carbohydrate equals to less water weight. So you can lose more overall weight and see the pounds shed faster, even if it is just “water.”
Low Carb diets will not work for those of you that go overboard eating cheese, nuts, fatty meats and other “low carb” food choices. Fat has more than twice the calories per gram of carbs and if you are overeating these types of food, you will gain weight regardless of what percentage of these calories come from what macronutrient.
By lowering the amount of heavy carbs you eat, and replacing them with fruits and veggies, you will be eating more nutrient dense, yet less caloric foods. This type of eating leads to weight loss.
Samantha Barrionuevo, Hey Skinny Girl Founder www.heyskinnygirl.com]]>http://millerfit.com/blog/index.php?entry=entry120913-1303272012-09-13T00:00:00Z2012-09-13T00:00:00ZKey Points on "Dieting" -Unless for medical reasons, religious beliefs, or some sort of competition there is no reason ever to be on a special diet -Any diet will work- if you stick to it- forever. -Most diets will leave you fatter than where you started. -Yo-Yo dieting is not only dangerous physically for your body, but also psychologically for your mind. -Whichever diet you can stick to, is the right diet. -Any diet that completely omits a food group is completely ridiculous. (In this case, junk food is not a food group) -If you adopt a healthy lifestyle with good food choices and lose 2 lb per month, then you will lose 24lbs in a year. If you do an extreme diet, lose 20lb one month, gain 24 back the next month, lose another 10, gain another 8, more than likely at the end of the year you will be fat and disappointed. -You will think about food more often when you are on a diet, thus resulting in over-eating. -If you are stressing over your diet, constantly hungry, paranoid about your weight loss, losing control and binge eating, or any other side effect of dieting that compromises your quality of life, then there is no justification for the dieting in the first place. Eat healthy, exercise, enjoy yourself, and the weight will naturally come off. -Diets can lead to eating disorders, and eating disorders can lead to a whole mess of things. -If the diet isn't do-able, don't set yourself up for failure. If it's easy and achievable, then go for it. -If a "diet" is what you need to jump-start your weight loss and put you in the right mind-set, but the end goal is a lifestyle change, then a diet will be okay, as long as you proceed with caution.
There ya have it. My piece of mind on Dieting! :)
Samantha Barrionuevo, Hey Skinny Girl Founder www.heyskinnygirl.com]]>http://millerfit.com/blog/index.php?entry=entry120912-0813562012-09-12T00:00:00Z2012-09-12T00:00:00ZThe Squat for Thought Regardless of which type of squat you are doing, they will only be beneficial if you do them properly with good form. Keep these pointers in mind next time you decide to give your glutes a run for their money.
• Warm up first • Never let your knees go over your toes • Keep your core muscles tight • Inhale on the down movement, exhale on the way up • Instead of concentrating on bending your knees, picture sticking your butt out as if you will be sitting on an imaginary bench • Keep your heels planted. If your heels are coming up, your knees are probably also going over your toes- double whammy! • Don’t be scared to ask for a spotter if you are going heavier than usual or squatting with weight for the first time • Mirrors are put in the gym for a reason-use them