Recent Posts by Nelson A.

Image_thumb
32 Posts
Jan 10, 2015 3:09am
via Android

Workouts and Programs / What exercises to strengthen the calves??

Calf raises whether seated or standing, slow eccentric/concentric motion.  Jumping rope also helps alot.

Image_thumb
32 Posts
Jan 10, 2015 3:07am
via Android

Motivation & Support / Motivation

Set weekly goals and challenge yourself to reach them. Have fun with them.

Image_thumb
32 Posts
Jan 10, 2015 3:05am
via Android

Diet & Nutrition / Type of protein

Stick to isolates.  Low to no carbs, low to no sugars, low calories per serving and clean filtered protein. The one I use has the following:

90 calories per serving
0 sugar
0 carbs
25 grams protein
...and taste great in water and/or almond milk....

10 Jan
Isolate are the best form of protein but the reason blends are so popular and expensive is that they absorb at different rates in the body...making it better than all in one hit
10 Jan
Protien blends that is!
10 Jan
Yes exactly! This is what I use. I make my smoothies with it and off I go. I find that this creates setiaty. I have no cravings at all.
Image_thumb
32 Posts
Jan 9, 2015 3:18pm
via Android

Motivation & Support / Tips for better eating habits

4 to 6 meals daily.  Always include greens (veggies=fiber), lots of water. Nuts (almonds, pecans, cashews) for snacks.  Everything under portion control and/or moderation. Make it a daily goal and accomplish it.

Image_thumb
32 Posts
Jan 9, 2015 3:16pm
via Android

Body Building / Muscle building

Eat clean, eat right, eat a lot and train hard.  Try to incorporate compound exercises in your workouts.

Image_thumb
32 Posts
Jan 8, 2015 4:33am
via Android
Image_thumb
32 Posts
Jan 8, 2015 12:54am
via Android

Motivation & Support / Pushups difficulty

Try a regression of the push up to gain strength and better form.  Try seal push ups, then progress to wall push ups, then finally standard push ups. It is crucial you take your time with the progression,  don't rush. Better to do it right than wrong. Good luck.

08 Jan
Agree with whatever Nelson said!!
08 Jan
Thank you nelson i'll try that
Image_thumb
32 Posts
Jan 7, 2015 8:05pm
via Android

Weight Loss / Weight Loss Program - Cardio Vs Weight Lifting?

Strength and resistance training will always be beneficial. So yes. Get some low intensity cardio and like I suggested before take a look at Tabata training, it's a mix of cardio and strength exercises you can do practically anywhere.  Some good programs in here as well...

Image_thumb
32 Posts
Jan 7, 2015 7:18pm
via Android

Weight Loss / Weight Loss Program - Cardio Vs Weight Lifting?

Hi Anthony, if you are overweight assess yourself first.  HIIT is definitely a really good way to burn fat fast, but before you engage in such strenuous activity ask yourself, can my knees/ankles handle the stress?  Is my cardiovascular health in the state it needs to be to perform such form of training?  Then take it from there.  If you feel you can't perform that type of training try a brisk walk on an incline, engage in low intensity cardio training until you feel ready. Definitely incorporate strength and resistance training find a program suited for you.  Nothing wrong with starting back at step one,  the important thing is your getting back on the fit train.  My suggestion is assess yourself, find a good program suitable for you.  Look up Tabata training if you travel alot.  It consists of cardio/strength exercises you can basically do anywhere.  Good luck....

Image_thumb
32 Posts
Jan 7, 2015 7:10pm
via Android

Motivation & Support / How to lose weight on the tredmill

Time of day is personal preference.  As far as utilizing the treadmill to burn fat it's simple and so many different ways. HIIT is one of my favorites, with 15-20 min you will get a sweet workout, brisk walk on inclination as well, even distance once in a while to keep things fresh will help...I personally mix it up as much as I can. 

07 Jan
Thanks guys I will try that
Image_thumb
32 Posts
Jan 7, 2015 7:01pm
via Android

Challenges / Lose Belly Fat!

I always tell my clients to consume 300 to 500 calories less then their daily maintenance calorie intake to lose weight and vice versa to gain weight.  Cardio is very important for weight loss as is strength endurance and resistance training.  Combine both types of trainings, eat clean under a small caloric deficit and you should see fat melt off. (Not literally ;-) Spot reduction is very difficult to control as your body decides where to burn the fat first. But be consistent and your work will pay off...

08 Jan
Thanks, really helpful:-)
Image_thumb
32 Posts
Jan 7, 2015 5:18pm
via Android

Motivation & Support / Walking

Squats is an awesome leg exercise, it gets all the leg muscles involved on good range of motion.  Squats will definitely help with the glutes, but if you want glute isolation try, leg kick backs (donkey kicks), glute bridges and sumo squats.  To lose belly fat you definitely need to incorporate a variety of cardio (hiit, crosstraining, distance, sprints, etc).  Eat clean, put in work and belly fat will melt away...

Image_thumb
32 Posts
Jan 7, 2015 4:48pm
via Android

Help / How to gain weigh for body mass

Definitely eat more.  Clean bulk of course usually 300 to 500 more calories than your maintenance caloric intake. You don't want to gain alot of fat on a dirty bulk, trust me.  Also concentrate on compound exercises or big lifts to make it simpler.  Squats, deadlifts, bench press, pull ups, dips etc...

08 Jan
The 5x5 Workout is good for this. All compound exercises.
Image_thumb
32 Posts
Jan 7, 2015 4:39pm
via Android
Image_thumb
32 Posts
Jan 7, 2015 4:17pm
via Android

Workouts and Programs / Need a chest and back routine

Chest flies, push ups, wall push ups, dumbbell chest press, try and incorporate the stability ball.  As far as back goes, ez bar bent over rows, dumbbell bent over rows, farmers pull,  cable rows...and if you are trying to drop body fat instead of counting reps go by seconds.  Ex. 3 sets of 20 seconds...

Image_thumb
32 Posts
Jan 7, 2015 3:25pm
via Android

Women's Locker Room / Overweight and fed up.. Need your help!

Definitely possible.  Healthy rate to drop weight is .5 lbs to 2 lbs a week with a healthy diet and regular exercise.  Set short term goals leading to a long term goal.  Start with basic exercises and low intensity cardio 2 to 4 times a week...

Image_thumb
32 Posts
Jan 7, 2015 3:18pm
via Android

Welcome Wagon / Get it done

Like I always say, for each day I eat healthy and exercise I gain one more day of life ;-) .... you can do it!

07 Jan
Absolutely
Image_thumb
32 Posts
Jan 7, 2015 3:17pm
via Android

Workouts and Programs / Need a chest and back routine

What are your goals, get leaner, gain muscle...etc? 

07 Jan
Both. Lose fat gain muscle.
Image_thumb
32 Posts
Jan 7, 2015 3:14pm
via Android

Diet & Nutrition / Diet

Hey, I have a tip on sugar cravings.  I buy the all natural sugar free jello cups, only with 5 calories, no sugars or carbs.  You can find the stevia or splenda ones.  Every time I get a craving I have a cup and bam it's gone.  As far as which diet to follow, start off by eating clean, portion and serving size, do some research about what macro percentages are suited for you and your goals, also look for your caloric intake to lose weight take it from there. 

Image_thumb
32 Posts
Jan 7, 2015 3:11pm
via Android
Image_thumb
32 Posts
Jan 7, 2015 3:10pm
via Android

Motivation & Support / Walking

Awesome...how much are you walking?

Image_thumb
32 Posts
Jan 7, 2015 3:08am
via Android

Women's Locker Room / Ab and Butt Workouts

Leg kickbacks (donkey kicks), sumo squats, reverse lunges, glute bridges are a few good exercises for Glutes.  As far as abs go, leg raises, bicycle crunches, planks, side planks, reverse crunches, side reaches, are a few for a good ab workout.

07 Jan
Thanks!
Image_thumb
32 Posts
Jan 7, 2015 2:13am
via Android

Women's Locker Room / Question

Buy some unflavored protein and the smoothie opportunities are endless... I like to mix almond milk, berries and protein with a bit of yogurt...delicious...

Image_thumb
32 Posts
Jan 7, 2015 12:04am
via Android

Motivation & Support / Goal

Definitely.. Healthy rate to lose weight is about .5 lbs to 2 lbs a week. Hard work, dedication and commitment will definitely get you to your goal in no time.

Image_thumb
32 Posts
Jan 7, 2015 12:00am
via Android

Motivation & Support / Workout times

It doesn't matter what time of day you engage in physical activity.  Truth is if you are trying to lose weight or drop body fat it is about calories burned. Intensity is the key to more calories burned. 20 min of high intensity cardio will burn more calories than 20 min of low intensity cardio.  Time of day, don't matter. I feel as if I am more active mid afternoon, so I get my cardio then.