Put Your Stay-Fit Bug to Work: Become a CPT Online

December 27, 2010 by  
Filed under The Fitness Bug

This is a guest post by Tamara Wysell

If you have a particular zest for health, exercise, and physical fitness, then becoming a certified personal trainer is the best career path for you! Many people who love to work out and have a passion for helping people in an active environment can put their stay-fit bug to work by enrolling in a certified personal trainer (CPT) school online. You can obtain your CPT certification much quicker than you think, utilizing any of a number of online personal training schools and turn your fever for exercise into a very successful career.


Put simply, a personal trainer helps people exercise by enhancing their workout and maximizing the results for their clients. It should not be confused with an athletic trainer (AT), which requires a bachelor’s degree in a specific athletic training health professions field. Most personal trainers work through gyms and health clubs, and many train privately, going directly to their client’s place of residence to train them. A personal trainer is expected to demonstrate prowess with many exercises and help clients improve their exercise technique. Due to the one-on-one contact that a personal trainer has with clients, he/she must be able to provide support and motivation in an effective, encouraging fashion; a great personal trainer will get as excited about their client’s success and results as the client(s) is. In addition, physical trainers must be well versed in nutritional sciences so they can recommend the proper diet for their clients to achieve their physical fitness goals.

One of the fastest growing fields for personal trainers to work in is corporate fitness training, where large companies pay a personal trainer to service their employees in an attempt to keep their workforce healthier and at peak physical condition. It is also becoming popular for certified personal trainers to run their own private studios, affording them the ability to personalize all aspects of their training regimens with their own equipment and tools. A private studio is also generally the best way for a certified personal trainer to maximize their earnings, as they do not have to pay stipends to any other source for using their facilities and/or equipment.

A personal trainer can obtain certification from any of a number of sources. Most certifying organizations require students to have a GED or high school diploma, obtain certification in CPR and AED (automated external defibrillator), and pass a series of exams testing their knowledge in the human body and techniques that maximize exercise. The rigor and difficulty of these requirements vary by organization, as some focus on narrower specialties such as muscle building, and others train for a broad variety of specialties. Organizations that offer certification for personal training include the ACE (American Council on Exercise), the NASM (National Academy of Sports Medicine), and the ACSM (American College of Sports Medicine). No matter whom you choose to get certification from, your career as a personal trainer will bring you satisfaction, fulfillment, and will allow you to put some money in your pocket doing the things that you love.

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3 Steps To Building Bigger Arms (Hardgainers)

December 15, 2010 by  
Filed under The Fitness Bug

Bigger arms, bigger arms, bigger arms!


Tall (6ft plus)?

Arms that hang down to your knees?

Or just plain out right struggling to build arms?


If any of those pain points apply to you, then you will no doubt be constantly screaming out. ”Bigger arms, bigger arms, bigger arms”. Because it really can be a struggle for people like you (And in this case, people like me too). And in my case, I can build shoulders, traps, wings and chest muscles with frightening ease. But when it comes around to building arms, I just want to cry 🙁 . It’s not as drastic as suffering from chicken leg syndrome, with an abnormally top heavy body.

But I’d say it’s not far off…. having a bulky upper body with little twig-let arms poking out of the side of it.

I say erghhh!!


If you have suffered from this scenario like I have done, then the 3 steps below should help you fix the problem by helping you build at least 1/2 of an inch on your arms.

#1 Maintain Your Current Physique


A basic strength/size routine (With less volume/ frequency)

Now, we’ll get into step #2 (The arm workout) in just a moment. But before we do, we are going to structure your weekly workout for the rest of your body. For most of you, you probably perform a 3 day split routine. Say…

  • Monday
  • Wednesday
  • Friday

So let’s stick with that. However, for the 3 steps to building bigger arms guide we will indeed perform a basic strength/size routine (With less volume. frequency).

So your current workout may look something like this….

Monday/ Wednesday/ Friday

5-7 exercises each day

  1. Bench press                                                 3 sets            6 to 10 reps
  2. Chin ups                                                       3 sets            8 to 12 reps
  3. Standing/ Seated calf raises                     2 sets           12 to 20 reps
  4. Squats                                                           3 sets             8 to 12 reps
  5. Dumbbell press (Standing/ Seated)       2 sets             8 to 12reps
  6. Tricep extension (Or similar exercise)   3 sets            6 to 15 reps (Depending on goal)
  7. Barbell curls (Or similar exercise)          3 sets            6 to 15 reps (Depending on goal)

Note: I personally wouldn’t recommend this kind of workout, if the goal is to increase muscle mass. The 3 Done and Out approach is better for that.

Now remember, the goal here is to focus on building bigger arms, which means focusing on them more than usual. Which also means cutting back on your current workouts, which may look like the one above. The new workout will look like this…

Monday and Friday ONLY

  1. Bench press                                                 3 sets            6 to 10 reps
  2. Chin ups                                                       3 sets            8 to 12 reps
  3. Standing/ Seated calf raises                     2 sets           12 to 20 reps
  4. Squats                                                           3 sets             8 to 12 reps
  5. Dumbbell press (Standing/ Seated)       2 sets             8 to 12reps

The main reason for cutting back is so that you can stick to the consistency rule and maintain the gains on the rest of your body. And which is of course the no.1 rule for achieving great muscle building results.

That’s step one out of the way. But here’s a few rules to follow while performing the step #1 workout.

  • Progressive failure is the key. Don’t train ’till failure.
  • Feel free to increase the weight if things become a little easy.
  • Stick to 90 second rest periods between sets

#2 Arm Isolation Workout


Now that we have cut back on the volume and frequency of your standard 3 day split workout. It’s now time to focus on the 3 day workout routine for your arms (Which will be performed during the same week as your lowered volume/frequency workout from step #1)

Some rules

#1 Muscle building goal structure

Strength/Power   1 – 5 reps
Hypertrophy (size) & some strength 6 – 12 reps
Local endurance/ little size  12-20 reps

#2 The good form rule

If the weight you lift turns out to be too heavy, decrease the weight. Focus on steady progression and load up the weights again as your strength increases.

#3 Longer rest periods

90 second rest periods are fine for your 8-12 rep sets. But not for your 1-5 rep sets. These need to be longer so that you can regain your strength for the next set.

And so we don’t forget…

The goal is to build bigger arms

The workout

Monday

  • Super set workout (Perform an exercise straight after completing the previous one – 45-60 second time gap)

Seating dumbbell tricep extension

5 sets/ 12 – 15 reps

Standing dumbbell curls

5 sets/ 12 – 15 reps

Mondays notes

  • Always 12 reps and above! Can’t finish a set? Just decrease the weight.
  • Perform this workout after your step #1 workout

Wednesday

  • Heavy and hard

Lying EZ bar Tricep Extension

5 sets/ 6-8 reps (Increase the weight each week)

Standing barbell curls

5 sets/ 5 – 8 reps (Increase the weight each week)

Wednesdays notes

  • Perform this workout after your step #1 workout
  • Longer rest periods between sets

Friday

Barbell curls

3 sets/ 8 – 12 reps

Tricep extension

3 sets/ 8 – 12 reps

Fridays notes

  • Perform this workout before your step #1 workout

#3 Growth = Steady Progression


We all know the core rule is…

  • 70% Diet
  • 30% Gym

Just don’t make the mistake of trying to bulk too quickly. Doing so may actually go against you in the long run, as described in this post.

Besides, the body can only assimilate so much food at once (70% diet), so don’t go over board by stacking your guts 24 hours around the clock. Just keep feeding your protein intake every 3 hours or so.

Progression is the key here. It is a much safer approach, allows you to enjoy the journey and is much more rewarding. After all, it is a lifestyle. A lifestyle that you’ll learn more about and enjoy, in the upcoming program I’m working on (Which will also contain the full version of how to build bigger arms).

Enter your email address below for future updates regarding this.

The Stay-Fit Bug Fitness Program For Hardgainers

A program that I’m confident will improve your bodybuilding lifestyle for the better in 2011 and beyond.

And remember to stack up on your EFA’s (Essential Fatty Acids). You won’t be able to bulk effectively without them.

You can learn more about that in the Guide to Necessary Supplementation ebook below.


I can’t determine how much your arms will grow from following the above (Genetics and other factors). But if you follow ‘everything’ that’s available to you on this page, then you will indeed grow some size on those guns. The only thing left for you to do now is to go and get those guns blazing.

Train insane!

Leave your thoughts in the comments.

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Sara Solomon Video Interview With Stayfitbug.com

December 8, 2010 by  
Filed under The Fitness Bug, Video Interviews

Learn how Dentist and WBFF fitness model Sara Solomon is making fitness fun via video blogging (vlogging)


The Sara Solomon resume

– Dentist (DMD)
– Physiotherapist (B.Sc PT)
– Personal trainer (ACE)
– SPINNING instructor (Mad Dog)
– Jump rope instructor (Buddy Lee)
– University and continuing education lecturer
– Published author
– WBFF Fitness Model/Competitor

Sara is indeed each one of those and we will learn more about her journey into each one of those roles in the interview below.

However, the reason why I got her over to Stay-Fit Bug wasn’t because of the attributes of her resume which you can see above… no!

The reason why I got her over here was because of her hilarious ability to make fitness (And the lifestyle) ‘FUN’ via her video blogging series (vlogging). Two of which you can watch after the interview below.

We also know that fitness fun is a core element of the Stay-Fit Bug message, so it was a no brainer scenario to invite Sara over. Nevertheless, today’s video interview turned out to be a fun filled affair. But I’ll let you be the judge of that.

The Full Program

About Sara Soloman


Sara is a dentist, physiotherapist, personal trainer, jump rope instructor and a recent WBFF fitness model/champion who now enlightens the fitness world via her video blogs (Again… two of which you can view below).

(Click the images to enlarge)


Sara the Dentist


(Warning: This image is not a representation of Sara the real life’ dentist. This image was taken for comedy purposes ONLY! But you already knew that… didn’t you ;))


Sara the fitness model


Photographer credits

  • Eva Simon
  • David Ford
  • Arthur Kwiatkowski
  • Jamie Watling
  • Christopher Wadsworth


Sara’s fitness video series



Connect with Sara

The articles mentioned in this interview

Why The Process of Building Muscle (Skinny) And Losing Weight (Fat) Is Equally Hard?

Why You Need To Workout Like A Gymnast

Unique bodyweight exercises

Nutrition First, Supplementation After…

The Complete Guide To Bodybuilding Injury Prevention

Related interviews

Natalia Muntean (Fitness Model) – A/k/a The Glute Master! Video Interview With Stayfitbug.com

Miryah Jade Scott Video Interview with Stayfitbug.com

Video Interview With Belinda Benn (Fitness model/writer)

Dannii Minogue Video Interview With Stayfitbug.com

Got a question?


Got a question about the topics covered in this interview?

Do you want to leave any feedback?

Then be sure to leave your thoughts in the comments.

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Why The Process of Building Muscle (Skinny) And Losing Weight (Fat) Is Equally Hard?

December 6, 2010 by  
Filed under The Fitness Bug

It’s been a while since I’ve talked about body comparisons and what body types have it harder than another to achieve great fitness results, whether that be weight gain (muscle) or weight loss (fat). In fact, I can show you which posts those were here…
Muscle building from Fat, Muscle building from Bone

Building Muscle For Bulk Is Un-sexy/ Build ‘Ripped’ Muscles Instead

Building Muscles for Tall Men vs Building Muscles for Short Men

Now, I could easily just defend the hardgainers of the world by stating that the skinny people have it the hardest in the race to build a better body compared to the fat folks of the world, seeing as I started off as a hardgainer (And the fact that I am the author of this particular article).

But after all these years of comparing, experiencing and watching those who take up the fitness lifestyle, I’ll no longer defend my fellow hardgainians any more.

Why?

Because today, I believe that both the skinnys and the fattys of the world have it equally hard to gain optimum fitness and muscle building results. And today I’ll explain why that is.

#1 Both body types take time to achieve ‘major’ results


Just as you need to burn 3,500 calories to drop a pound, it also takes an extra 3,500 calories to gain a pound. However, achieving optimum fat losing and muscle building results takes time. So just as you can’t expect to pack on huge amounts of muscle mass in a matter of days, is the same as not expecting to get fat over night from pigging out the night before. This is the reason why you should not be avoiding fats and carbs like the plague throughout your weightlifting diet.

What you ‘need’ to be avoiding is eating ‘excessive’ fatty and carb heavy foods on a ‘regular’ basis.


That is what will really destroy your ability to reach muscle building or weight loss success. The answer?

#2 CONSISTENCY!


That is the key element of the cycle. Everything else that you follow to achieve the body of your dreams will just be sub categories of that element. Most of which I spoke of in this post…

The Top 8 Reasons Why You’re Scrawny And The Other Dude Is Not!

  • If you are complaining about your lack of gains, its because you are failing to be consistent with your diet (under eating on a regular basis).
  • If you are complaining about your lack of weight loss results, it’s because you over eating and not being consistent with your workouts (over eating on a regular basis).

The Build a 6 Pac: From Flab to Flat ebook will give you an idea of how to structure your workouts based on your body type.


The concept behind both processes are exactly the same!

  1. To increase body mass you need to consume more calories than you use.
  2. To lose body fat you need to consume fewer calories than you use.

Note: Low fat foods are not always the answer!

  • That low fat ice-cream you like to buy still has a ton of sugar in it. Which may of course spike insulin levels when it really doesn’t need to be spiked, which will then lead to unnecessary fat build up (After a workout is the best time to spike Mr. Insulin).
  • You still have to moderate your intake. What’s the point of buying low fat to only then eat twice as much of the stuff? Duh!!
  • Eating a ton of low fat stuff may make you want to eat more.

#3 But I notice a difference the next day?


… After pumping hard at the gym (Hardgainer)
… After pumping my guts full of ALL kinds of foods at last nights party (Fat person)

Well… in this scenario…

Muscle building = Temporary pump
Weight gain = Water weight, which will eventually drop right off

That’s all you are experiencing when you notice the above after a hardcore training session, or a night out on an extreme binge.

Temporary pump

Is a nice experience, because you look good for that moment in time. Hence why some people are a fan of the 15 min workout. One of which I posted here…
15 Minute Workout For A Few Hours Pump

But to look like a temporary pump guy/gal for the long term takes time.

Aka, building mature muscle mass.

This is muscle that sticks around, yet takes years to build (consistency). But once you have it, you’ll probably keep it for a long time. Even long after you stop working out intensely as you reach your 60-70s. But only if you still maintain a healthy lifestyle. Otherwise it will indeed all fade. Just like it did for Arnold Schwarzenegger.

Water weight

Really isn’t something to worry about, because it will drop right off (Unless you ‘consistently’ binge).  But like someone who has appeared to lose their gains from training and dieting incorrectly (For prolonged periods of time), looking in the mirror the day or two after a binge can wreak havoc on your self esteem levels. Because when you look good, you feel good, it will show and people will notice. When you look bad (In your eyes) you’ll feel bad, it will show and again, people will notice.

The main point here is that these random days are just fine. Have fun in this fitness lifestyle. Just be consistently good.. NOT consistently bad!

#4 There is no magic pill


Muscle building = Steroids
Weight loss = Crash diets

You all know the saying that success doesn’t happen over night… right?

Well, it’s the same in this game of building the ultimate physique. Reducing yourself to one of the above solutions will give you what you want initially, and you will look the part. But not for long. And once the honeymoon period is over, everything will indeed come crashing down in front of your eyes.

Steroids

Are bad…

Why?

  • Sterility in Males and Females
  • Kidney problems
  • High blood pressure
  • Virilization (Development of male characteristics in women)
  • Can cause acne
  • Gynocomastia (Development of breast tissue in males)
  • Inhibition of natural hormones

Crash diets

Are bad…

Why?

  1. Rapid fat loss also equals rap lean muscle loss
  2. Lean muscle loss equals slower metabolism
  3. Less muscle tissue equal less calories to be eaten
  4. = more fat storage
  5. back to square one!

Harsh!

One supplement that is actually good at helping you protect your lean muscle mass is glutamine. You can read more about it here. Or if you want a No B.S take on what supplements can help you out, whether your goal is muscle building or weight loss, then watch this video.

To conclude

If you want uber fantastic superfragilisticexpialidocious results, whether that be for building muscles or losing weight, then you’re just going to have to work your ass of for it. Your body type is not an excuse to start making excuses for your lack of results. Start doing more of what works, be consistent, cut out the magic pill mindset and get to work!

Leave your thoughts in the comments.

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Christina Adler Video Interview with Stayfitbug.com

December 1, 2010 by  
Filed under The Fitness Bug, Video Interviews

Learn how an attorney COMPLETELY transformed her body in just 2.5 years and turned figure competitor all from an idea suggested by one of her two baby daughters.


Today’s guest is someone who I now refer to as the fiery figure competitor. There are a couple of reasons why… just watch the interview below to see why that is.

She is also someone who nearly didn’t make it into the interviews section of the site. She would have ended up in Stay-Fit Bug progress stories, but I guess you could say she’s a progress to transformation to figure competitor success story. And is living proof that hard work really does pay off.

Watch the interview to learn how she is switching careers and the mindset that she has created to help her do that with frightening ease!

Christina Before and After

The Full Program

About Christina



Christina is a figure competitor (Attorney turned figure nut), a mother of two and someone who I’m sure will set the fitness world on fire… literally.

(Click the images to enlarge)


Before and After (For some final inspiration)


Connect with Christina

Bodyspace page

http://www.redheadlaw7.com

The articles mentioned in this interview

Find Hardgainer Bodybuilding Success with: Tweak and Repeat

It’s Good To Tweak….

Nutrition First, Supplementation After…

Gym Partner Or No Gym Partner?

Related interviews

Natalia Muntean (Fitness Model) – A/k/a The Glute Master! Video Interview With Stayfitbug.com

Miryah Jade Scott Video Interview with Stayfitbug.com

Video Interview With Belinda Benn (Fitness model/writer)

Dannii Minogue Video Interview With Stayfitbug.com

Got a question?


Got a question about the topics covered in this interview?

Do you want to leave any feedback?

Then be sure to leave your thoughts in the comments.

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