Total Body Makeover Program | 12 week fitness program | Gym consulting at home program | Meal Plans
7 Reasons Women Should Start a Strength Training Program
by Las Vegas Certified Personal Trainer Mark Lani top

We all know that experts have already made dozen of extremely compelling arguments about the benefits of strength training for women. Despite that, not many women take these advices seriously. I visited quite a number of gyms and fitness centers and I could see very similar, almost identical picture everywhere I went.

Most women are spending most of their exercise time on cardio / exercise machines, and less time doing strength training or weight lifting exercises. Cardiovascular exercising has its place and benefits of course. But, if you desire great looking, sexy and healthy body please do take few minutes for this reading - you will benefit a lot. First thing you should understand is that proper strength training has few times greater potency to challenge and shape your body. In this article I will try to give you eight reasons which make you think and can help you decide what is best for you.

You have options and you owe it to yourself to explore them. There are specific women only fitness centers now available, ten years before only it was not the same so use this for your benefit! However, you still need to find the right routine that will allow your body and mind to grow rather than doing the same old program mechanically which probably makes you stagnating more or less.

1) You will shape up and burn fat.
There are already dozen of scientific studies about how women body responds on strength training for women or resistance training. More or less they all show that average woman lifting weights 2-3 times a week will gain about 2-2.5 pounds of muscle and will lose 3.5-4.5 pounds of fat in average two months period. As your lean muscle tissue increases so does your metabolism rate does too! Result is that your body uses more calories 24h a day. Keep in mind that for each pound of muscle you gain, you burn 40 to 50 more calories.

2) Great looking and stronger!
If you don't need to increase your overall bodily strength than O.K. this is not new for you. But for majority of women today living a modern lifestyle increase of strength is very useful benefit of resistance training. This will make you far less dependent upon others for assistance in daily living.

Just think about lifting your kids, groceries, laundry and all other everyday activity you will perform with far less effort with strength level increase
When your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. You may be pleased to know that research has proved that women can increase strength level from 30 to 50 %

3) Decrease osteoporosis risk.
Scientific medical research results are showing that weight training increase spinal bone mineral density by 14.5% in the half a year time period. If you add to this adequate amount of dietary calcium, can be your best defense against osteoporosis.

4) Reduce your risk of injury, back pain & arthritis.
I hope you are not thinking about the great, sexy and attractive look of your figure without being aware about importance of the joints and connective tissues. You strength training not only build stronger muscles but it increases joint stability. This is great help in preventing different kind of injuries people face all the time. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain

5 No, you won't bulk up like a beast!
This is common misconception sold to general public by media. Please understand, compared to men, women have 10 to 30 times less of the hormones responsible for muscle growth. Therefore women don't gain size from strength training.You would need great effort and tons of steroids, anabolic supplements and other crap injecting to your body in order to move even one step towards the look of that professional ugly bodybuilding women you see in magazines and on TV. With proper guides system like body shaping success kit, you will develop needed muscle tone and definition in no time and look great - NOT like bulked animal or Hulk.

6) Reduce risk of heart disease and diabetes.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

7) Improve your self confidence, focus of the mind and quality of sleep.
These are just the side effects of adding proper weight lifting program in to your life schedule. It is very interesting that surveys show that even those women who do indulge in the resistance training only ones a week also report some of this improvements. I thought this may sound not so serious to some of you but than I remembered few women and their examples. I tell you this is very good benefit too. top

7 reasons women should start a strength training program!

Are your eating habits ruining your perfect body?

Are diets good or
bad for you?

Why you can't spot reduce when working out!

Exercising at any age!

How to lose 30 pounds
in 12 months!

Don't let an injury come between you and your goals!

Burn more fat with interval training!

How to lose stubborn
stomach fat!

Is it possible to get a good workout in only 30 minutes?

The quickest way to burn body fat!

Streeeeetch!

Are Your Eating Habits Ruining Your Perfect Body?
The benefits of applying portion control to each meal.
By Las Vegas Certified Personal Trainer Mark Lani top

You may wonder why I rant and rave about your eating habits so often. I mean, I'm a personal trainer-not the author of a dieting book. Why don't I leave the diet talk for someone else and focus only on my true passion-exercise? To be perfectly honest, I would love to discuss only exercise. To divulge how I can sculpt the human body into a finely tuned machine of strength and agility. However, it just wouldn't be practical to ignore your diet.
You see, I write this column to benefit you! My purpose is to give you practical tips that you can use to improve your health and fitness level today.

Which leads us to the disturbing truth...

Your diet is ruining your body.

I hate to be the bearer of bad news, but someone had to say it. I can talk about exercise until I am blue in the face, but until you take charge of your diet, it would all be in vain.

Today's statistics show that nearly 60% of the population is currently overweight or obese. While this is shocking, according to a new study reported by WebMD, three out of four US adults will be overweight or obese by the year 2015. That's 75% of us.

Wow, those are some scary numbers. I certainly don't want to become part of that statistic, and I know you don't either.

So what's the deal? Why are we getting fatter and fatter? It all comes back to that little word...diet. The diet of today's adult is simply out of control. Here's why:

Here's something you may not know:

If you were to exercise everyday of the week but failed to change your eating habits from those listed above, you wouldn't see any visible results.

Now don't get me wrong-exercise is a vital ingredient for improving your fitness level, health and the shape of your body. Exercise and good nutrition go hand-in-hand. You won't make progress toward your goals without them both.

So where does this leave you? The way I see it, you are faced with an opportunity. With just a few small changes to your daily eating habits you could be well on your way to having an incredible body. Couple this with an exercise program and you will be unstoppable.

Keeping with my goal to give you practical tips to improve your health and fitness level, here are three ways to improve your diet.

Now that you have three simple ways to drastically improve your eating habits, this brings us back to exercise. You need regular challenging exercises in order to achieve and maintain results. It's as simple as that.

Make 2012 your best year ever! Contact me today so i can show you how to lose 10 pounds in a months time!.top

Are Diets Good Or Bad For You?
how to lose 10 pounds fast
By Las Vegas Certified Personal Trainer Mark Lani top

In today’s on-the-go world, fast food has become, for some, a necessary part of daily life. Unfortunately this often means chowing down on grease, salt, and more grease, a habit, which inevitably leads to weight gain. So the dilemma stands—you need food on the go, but $.99 cent burritos end up expanding your waistline. With all the carbohydrate hype and fad diets out there, it’s confusing to the average consumer on what foods are healthy, and what will give you the best results in your current quest for that hot sexy body you have only dreamed about!’

Note: If the thought of you in your bathing suit at the pool has you petrified, don’t worry; you are not destined to spend another summer hiding behind your towel.

Diet! Friend or Foe?

I would like to bring to your attention, the word diet. What is a diet?  When it comes to changing your weight, most commonly 10 pounds, people will go on some kind of a diet. Did you know that diet is defined as “limiting your calorie intake temporarily to lose weight?” It really seems like the right thing to do when you think about it. So you think to yourself “how could I gain weight if I’m not eating very much food?” “Wouldn’t I lose weight ie 10 pounds?” And “Isn’t it better to skip a meal?” “If I don’t eat, how can I get fat?”

To answer that question I am going to use an analogy. I want you to compare your body to a vehicle. As you well know, to get the best performance out of your ride, you need to put fuel it. And if you don’t put fuel in your car, well.. Need I say more? You see your body works in a similar way. If you don’t intake proper nutrients you won’t get the expected results from your hard work.

THE MOST IMPORTANT MEAL

For the sake of keeping this simple, your body has two basic modes, Storing and burning. Now think about storing as starving-survival and burning as calories utilized for energy. To help you understand this better, let’s talk about the most important meal of the day. Breakfast! Yes your mother was right; you need to eat your wheaties!! Have you ever heard of fasting? Defined as “going without food” fasting, puts your body into storage mode. When we fall asleep, our bodies stay in this mode until we awaken and break the fast. Hence the name BREAKFAST. What would you guess is the most commonly skipped meal of the day? You got it. It’s breakfast!

Eating Breakfast literally gets your engine started and gets your metabolism going. Eating right when you wake up is vital to breaking the fast your body goes into every night. Three to four hours after you eat your body shuts down your metabolism and acts as if it needs to store food. This is a great function to have if a famine breaks out and you don’t see food for weeks. Since this probably isn’t the case for you, it is pretty annoying when your body starts packing on the pounds. So, in order to communicate with your body that it is healthy, well fed, and not in need of extra fat storage, you need to start your day off with a small meal and continue to eat small meals every 3 – 4 hours.

 SKIPPING MEALS LEADS TO STARVATION

The alarm goes off at 6 am, you have to be at work by 7, so you hit the snooze button to sleep a bit longer, before you know it, 10 minutes have gone by in what seemed 30 seconds. So you jump out of bed, get in the shower, lather up your body with your favorite body wash, and dry off. Throw your clothes on, throw some product in your hair and you’re out the door. This is a typical morning for most! What happened to breakfast?

You enter the office to find your desk where you left it and the typical workload lying there staring you in the face! There is no way you can step away for a bite until at least 1 pm. You are still in storage mode from the night before. You are still fasting! In fact your body will remain in storage mode until you eat!

BODY LANGUAGE

If your body could talk right now it would tell you a thing or two. Your body does send you signals; you just choose to ignore them. Here are a few things your body might say to you!

·         Hey you, you’re starving me!!

·         When you going to feed me?

·         I guess you want me to hold on to this 10 pounds of fat?

·         If you don’t feed me I’m going to utilize your muscle for energy!!

·         Congratulations, I just stored an extra pound of fat for survival!!

·         You’re going to be tired in a few hours!

When you limit your calories below the RDA (recommended daily allowance) for a short period of time, that is called dieting. When you permanently limit your caloric intake at or around the RDA that is called a nutrition plan. Why would anyone want to do a program with the word DIE in IT.

SO WHAT DO I EAT?

For best results it is recommended that you consult a professional in the health and fitness industry to help you with your specific nutrition needs. It is necessary to know your body type and exactly how much you need to eat based on your age, height, and weight and activity level, to achieve optimum results. For more information contact PerfectImage4Life Fitness at 702-341-6052.

The solution to the fast food dilemma does not lie behind the window of a drive-thru, nor will you find it in the aisles of a convenience store. Instead, the answer to your healthy fast food quest lies in your cart at the grocery store. Learn to stock your house with healthy fast foods, and make a habit of keeping some with you at all times. What constitutes as a healthy fast food? Read on for 4 healthy and tasty substitutes that will make your drive-thru days and thing of the past.  

 Instead of a Fast Food Breakfast Sandwich…try a Bagel Sandwich

A fast food breakfast sandwich with sausage weighs in at 450 calories and 28 grams of fat. A homemade bagel sandwich only contains 234 calories and 9.5 grams of fat. If you scoffing at the idea of spending time in the kitchen before your commute—check out our 3-minute recipe.

The 3-Minute Bagel Breakfast Sandwich Recipe:

First, place a Sara Lee whole-wheat bagel in the toaster. While your bagel toasts grab a microwave safe bowl, a can of cooking spray, a carton of milk, a whole egg, and a fork. Spray the inside of the bowl with the cooking spray, crack the egg into the bowl and add a teaspoon or two of milk. Beat the egg and milk mixture with your fork until it is fully incorporated. Place the bowl into the microwave and cook it on high for one full minute. While this is cooking grab your bagel out of the toaster and spread one tablespoon of light cream cheese on it. Check that your egg is fully cooked, if it is still raw in the middle then place it back in the microwave at fifteen second intervals. Use your fork to transfer the fully cooked egg onto the bottom half of your bagel and slap that top half over it. There you have it—a healthy fast breakfast in 3 minutes!

Total Calorie Difference: 216
Total Fat Difference: 18.5

Instead of a Candy Bar …try a Granola Bar

A King Size Snickers Almond bar tastes great, but did you know that along with the chocolate and nut goodness you are also consuming 440 calories and 20 grams of fat? Instead of heading to the vending machine for your midmorning snack, and being stuck with only candy to choose from, keep a box of granola bars at your desk for a healthy alternative. Quaker Chewy Dips Chocolate Dip Granola Bars will satisfy your chocolate craving while saving you a bundle of calories. A single bar contains 150 calories and 6 grams of fat.

Total Calorie Difference: 290
Total Fat Difference: 14

Instead of a Hamburger …try a Turkey Wrap

The average fast food double hamburger will fill you with about 600 calories and 35 grams of fat. While this drive thru lunch is a great time saver, it will likely leave you sluggish and lethargic for the remainder of your day. Pack a Quick and Easy Turkey Wrap instead, which contains 302 calories and 8.9 grams of fat, your body and energy level will thank you for it!

The Quick and Easy Turkey Wrap Recipe:
On a Mission 96% Fat Free Whole Wheat Flour Tortilla place a Kraft American Cheese Single, 4 slices of low fat turkey, and a few pieces of lettuce. Roll your wrap and enjoy!

Total Calorie Difference: 298

 

 Instead of a bag of Chips …try a bag of Rice Cakes

Who doesn’t enjoy crunching away on a bag of chips? But in just 2 ounces of Frito Lay’s Potato Chips you will find 300 calories and 20 grams of fat. A great alternative to this classic snack is a bag of salted rice cakes. Rice cakes contain the same crunchy flavor of a potato chip without the guilt. Try two large rice cakes and only take in 70 calories and .5 grams of fat.

Total Calorie Difference: 230
Total Fat Difference: 19.5

Total Fat Difference: 26.1

By making the above changes to your diet you will save yourself a combined total of 1,034 calories and 78 grams of fat. Keep in mind that to lose one pound you need to create a deficit of 3,500 calories, so you are well on your way to substantial weight loss. Enjoy your newfound healthy fast food and weight loss Contact me today to get started on your very own personal training program.top

Why You Can't "Spot Reduce" When Working Out!
By Mark Lani Certified Personal Trainer Las Vegas top

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

 Why Can’t I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

 Healthy Diet Is Important

Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

Spot Reduction Is a Myth

It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat cannot just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.
So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.

Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.

Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.

There are No Shortcuts

Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

Health and Fitness Require Commitment

Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

Do It the Proper Way

With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.top

Exercising At Any Age
By Mark Lani Certified Personal Trainer Las Vegas top

So you've slacked off a bit and avoided exercise.Maybe your job demands too much of your time or you simply fell out of the routine. I have news for you. Whether you've taken off one year, ten years or haven't exercised a day in your life - it's never too late to start.You see there are problems with living a life devoid of exercise. Big problems. Your weight rises along with your blood pressure and cholesterol. Your muscles and joints degenerate at an astounding rate leaving you with daily aches and pains. Your body becomes weak, making you susceptible to all kinds of medical issues.

Why Should I Start Now?

 You've heard about the benefits that consistent exercise bring, but what if you haven't been consistent? Should you even start at all? This has been the subject of many medical studies and the results are unanimous:

Exercise helps improve your quality of life even if you start late.

Researchers are constantly finding new benefits to consistent exercise. It's no wonder that Dr. Robert Butler, of the National Institute on Aging, once said "If exercise could be put into a pill, it would be the single most prescribed medicine in the world."

Imagine if a pill could offer all of these benefits (without harmful side effects):

I know that I would take that pill - wouldn't you? Exercise may not be something that you can gulp down with a glass of water, but it will offer you all of the above benefits that can greatly enhance your quality of life.

Excuses, excuses, excuses…

I know what you are thinking. Those benefits sound great, but I can't exercise because:

Get Started the Right Way.

 Many people have started an exercise program only to quit days later. Now that you have decided that exercise may be worth your time after all, ensure your success with the following tips:

• Make a Commitment

You know the meaning and value of a solid commitment. It's in your blood. So don't view exercise as something you will merely try. You will only reap the true benefits of exercise when you stick with it.

A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through exercise - who knows, they may join you.

• Set Reachable Goals

This is an immensely important ingredient to your success. Don't start your exercise program with unreasonable expectations. If you expect to lose all of your unwanted pounds, drop your blood pressure and cure your joint pain all in one week then you will be sorely disappointed.

Remember that it took years for your body to fall out of shape so it makes sense that it will take some time to regain it. The key to unlocking all of the benefits of exercise lies in one word: consistency. Only then will your body be transformed.

• Rearrange Your Schedule

They say that you can't teach an old dog new tricks. This may be because his schedule simply didn't allow for it. The truth is that as we age there is a tendency to become 'stuck in our ways.' The thought of rearranging your schedule may leave you a bit squeamish.

Remind yourself that exercise is worth your time and then think long and hard about your daily schedule. The fact is that you do have time to lend toward exercise - you simply need to find it. Set aside 30-60 minutes for exercise and then stick with it.

• Increase the Challenge

You should start your exercise program with the thought of easing into it. Since you haven't exercised in awhile your body will need to build up strength and endurance. Consider a car that has been sitting in your garage for years. You wouldn't turn it on and instantly slam down on the gas would you? You need to warm it up.

However, this warm up period should not last forever. Your body has an amazing ability to adapt to new challenges and will grow complacent when asked to do the same exercises over and over. When your routine begins to feel easy take that as a hint to increase the challenge.

I want to help you achieve all of the benefits that consistent exercise can bring you. Call or email today and together we will design an exercise program that will enhance the quality of your life.

Don't let another day pass you by. You deserve the good life. Take action now. Contact me today to get started on your very own personal training program.top

How To Lose 30 Pounds Effortless In 12 Months
By Mark Lani Certified Personal Trainer Las Vegas top

In a quest for weight loss, 250 calories doesn’t seem like a significant number, could this small amount really help you drop pounds? Yes, it can. The truth is that dropping as little as 250 calories each day can result in almost 30 pounds shed over 12 short months.

Do you know the sure-fire way to GAIN weight? Don’t eat. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body’s rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead of not eating at all, try eating less!

Do you know how many calories you consume daily? If your answer is YES then congratulations, you are on the right track to maintaining the healthy, fit, body we all strive for. If your answer is NO you’re probably one of the many Americans that are struggling with their weight right now.

Why is counting calories so important?

Think of it this way: 1 pound is made up of 3,500 calories, which holds 250 a total of 14 times. When you cut 250 calories off the top of your daily caloric intake, the result will be a pound lost every 2 weeks. In other words, you will drop up to 2 pounds every month! Are you still with me? We live in a world filled with “no sweat” plans to “easily” drop 30 pounds in a month, and I’m talking about losing that much over a twelve month period, but hear me out. I’m here to tell you that is a flat out lie, no product out of a bottle or a syringe can produce permanent results without proper diet and exercise incorporated into your daily regimen, period!

While your emotions may be stirred by a compelling advertisement for quick weight loss, the truth is that gradual weight loss has been proven to not only be healthier; it also is more likely to stay off for the long haul.

Where to start:

Incorporate one of these activities into your daily life, and enjoy healthy long-term weight loss:

1. Drink plain coffee with cream instead of a frappuccino

Flavored coffee drinks may be delicious, but did you know that they are bursting with calories? Starbucks Venti Caramel Frappuccino contains 530 calories! Whenever you find yourself in line at the coffee shop, stick with plain coffee or tea instead of sugar-filled “dessert drinks”.

2. Pass on a doughnut or pastry

A single doughnut may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn’t you? The truth is that doughnuts and pastries are hidden goldmines of fat and calories. For each doughnut you refuse to eat consider the 250 calories falling off of your waistline, and smile to yourself.

3. Jog for 30 minutes

Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. Once you are halfway down the street you will realize that jogging is actually fun combined that with the fact that you are burning calories, and you have yourself an all around good deal.

4. Exchange 20 oz of regular soda for water

By now you know that soda pop is not good for you so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. Yikes, talk about a set up for weight gain. Stick with water and kiss those extra calories goodbye. Soda pop contains 120 empty calories per eight ounce. OUCH!

5. Swim laps for 30 minutes

If your response to my jogging suggestion was ‘I have bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy; AKA burned calories.

6. Eat an apple instead of a cookie

If you are like most people I know, then you probably get a craving for something sweet after dinner. While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than baked goods.

7. Clean house for 60 minutes

Don’t think that all calorie burning has to take place in a gym. Vacuuming, dusting, folding laundry and doing dishes—they all require a little elbow grease, which results in calories burned. The next time your house needs a polish, don’t grit your teeth—this means free calorie burning for you.

And if you really want to kick it up a notch and stoke those flames, hire a personal trainer who can take you from start to finish in less time then you think.

You see, by gradually cutting 250 calories out of your daily intake, you are doing something very powerful and necessary towards the successful achievement of your goals. You are improving your lifestyle. And that is the key to long-term fitness and weight loss success. top

Don't Let an Injury Come Between You and Your Goals
By Mark Lani Certified Personal Trainer Las Vegas top

Can you relate to this scenario? After putting it off for too long, you commit to get fit-only to find yourself injured the minute you start working out. All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain.

Whether your injury occurs right off the bat or after years of regular workouts, the result is always the same. It is discouraging, painful, and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries

 
The following three ailments occur commonly among active people. Let's explore the cause of each and then detail your very own injury prevention plan-because let's face it, you simply don't have time to spend nursing and injury (and losing all that progress you have made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives-and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

Your Injury Prevention Plan

Injuries don't have to slow you down from meeting your fitness goals. The following steps will dramatically reduce your chances of injury.

 Stretching

What is more boring than stretching? You want to exercise, not sit around touching your toes-right? Even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Take the time to stretch everyday before and after your workout to prevent injury.

The Warm Up

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.
 
 Lifestyle

Stop for a moment and think about your car-if you don't maintain it with regular tune-ups, oil changes and quality fuel then you can't expect it to perform well on the road. The same applies to your body. Getting the right amounts of sleep, eating well-balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle, the less likely you are to suffer from an injury.

 Conditioning

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and sporadically discontinued, your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great!

The ultimate injury prevention plan is to work with a Certified Personal Trainer. Together, we will explore proper technique and design a plan for your unique fitness goals.

Wouldn't you love to see awesome results before this summer comes to an end? Call me today to get started. It's time to take action and get the results that you deserve!top

Burn More Fat With Interval Training
By Mark Lani Certified Personal Trainer Las Vegas top

Interval training is highly popular as a very effective way of burning fat. At the same time, it is also a first-rate method of improving cardio-vascular fitness. Interval training involves alternating high intensity bursts of activity with lower intensity stages of recovery.

Because the body's aerobic and anaerobic systems are overloaded at the same time, you get the benefit of training both at once. As a high intensity training method, it is certainly harder work than lower intensity training, but the benefits can be seen much more quickly.

How interval training works. The interval training technique can be applied to pretty much any exercise, e.g. running, rowing, swimming, cycling etc. Taking running as an example, you'd start with the usual warm-up for 5-10 minutes at a low to moderate intensity. Then increase the pace to a sprint for one minute. At the end of the minute, lower the intensity by slowing down to about half the speed to allow your body to recover. Stay at this rate for about 2 minutes before starting the next high-intensity minute.

Keep alternating these two periods. Depending on your fitness level, you might not want to push yourself too hard during the higher intensity periods at first. However, you'll quickly find that your fitness improves and you'll soon be able to increase the speed or duration of the high intensity bursts. Some exercise machines such as running, cycling, rowing machines and elliptical trainers have an interval training setting as one of the built-in programs. They'll allow you to set two speeds or resistance levels and press a button to toggle between the two. If the machines at your gym don't have interval training pre-programmed, you can simply change the speed or resistance setting manually. Don't think that interval training has to be confined to machines in the gym either. If you prefer exercising in the great outdoors, this training method is easily employed in activities such as running and cycling simply by speeding up and slowing down.

The science behind interval training The intensity of the high intensity bursts should be high enough that you would not be able to maintain them for long. During these periods, your body will use the anaerobic system for energy, the by-product of which is lactic acid. Lactic acid builds up in the muscles causing the 'burn' and creating what is referred to as an 'oxygen debt'. During the lower intensity periods, the heart and lungs must work to repay the oxygen debt by delivering oxygen to get rid of the lactic acid. This period trains the body's aerobic energy system. The trick is, not to slow down too much during the lower intensity periods; you don't want the heart rate to drop too much otherwise the aerobic training effect is reduced.

What are the benefits of interval training? Alternating your intensity is far more interesting than exercising at the same intensity for long periods of time. As it is more intense overall, you'll also burn more energy in less time. This means your workouts can be shorter and more fun and still burn more fat. Working at high intensity also stimulates your metabolism, so that after you finish your workout, you'll continue to burn fat at a higher rate than if you'd exercised for longer at a lower intensity. The cardio-vascular system is trained more quickly doing this type of training compared with longer periods of lower intensity exercise.

Long duration endurance training is often associated with injuries because of the repetitive stresses placed on joints and soft-tissues. Because interval training is less repetitive, it is a good way to reduce risk of these types of injuries.  

 Don't let another day pass you by. You deserve the good life. Take action now. Contact me today to get started on your very own personal training program.top

How To Lose Stubborn Stomach Fat
By Mark Lani Certified Personal Trainer Las Vegas top

There is a question everybody at the gym wants to get the answer for: how to burn fat, build muscle, and get six pack abs?

The truth is... I can show you how to get all of this done in the exact same time. When you finish reading this post, you will discover how to get rid of stubborn fat, get lean muscles for a beach body, and six pack abs that turn heads. Before you get over excited, I want to get certain things in to your head. There is no miracle exercise, machine or pill that can give you the results I claim you can get by reading the information below. The steps are basic and has been hidden from innocent people like you for too long by the health and fitness industry just so they can make big bucks by selling every single machine or pill that comes in to their head.

It is a matter of common sense. If you want to burn fat, build muscle and get six pack abs all at the exact same time, there are certain steps you need to follow, and no questions asked.

#1 - Build Lean Muscle with Multi Joint Exercises: It is an important factor for building muscle. Most people consider muscle building exercises to be the ones that give you a pump. Those would be; Bicep Curls, Triceps Kickbacks, DB Flies etc...Well, they give you a pump but don't burn fat! How big do you think your biceps really are? Do they carry as much fat as your back or your legs? Common sense approach is to burn fat from major muscle groups like your chest, back, legs.

What kind of exercises?

Pushups - Works your back, arms, abs, chest, shoulders etc... Squats - Works your Legs, gluts, hamstrings, abs, lower back etc...You get the picture. When you work your major muscles, you work your small muscles as well. You can use the excess time to do more multi-joint exercises to burn even more fat. These exercises are great for building muscle and burning fat at the same time.

#2 - Diet and nutrition: When it comes to diet, you need to be extremely cautious. Your diet is the most important factor that holds everything together. You screw up your diet, and no matter how intense you workout, the results won't be pleasing enough. If you want to burn fat and build muscle at the same time, you need to follow a proper diet and nutrition routine. It is very easy once you get the hang of it. All you have to do is eat 5-6 small meals every 3-4 hours a day with fiber and lean protein in every meal. You skip a meal and you will trigger your body to store more fat. You follow the plan I suggest and you will burn fat 24 hrs a day, even while you sleep!

I have mentioned the two most important factors that will help you burn fat and build muscle at the same time. You now ask how to get six pack abs. There is a very simple answer for this. DO NOTHING except for what I suggested above. When you burn fat and build muscle, your total body fat starts to drop. When this happens, you will automatically understand what I mean. You already have a six pack hiding way beneath all that thick layer of fat. All you need to do is put your effort on burning the fat off your body with lean muscle. The more muscle you build, the more fat you burn. When you follow the nutrition structure I suggested above, you burn more fat again. You keep following as planned, and you will see a six pack in no time. top

Is It Possible To Get A Good Workout In 30 minutes?
By Mark Lani Certified Personal Trainer Las Vegas top

Ask anyone who goes to the gym how long a good workout usually takes; you will be surprised to learn that most gym goers spend one to two hours including the commute. Based on the above response many are blown away when I tell them that is possible to get an effective workout in 30 minutes a day, and still get awesome results! Because of the hectic world we live in and limited time availability, finding more than 30 minutes to dedicate to a workout is next to impossible. It’s not that most don’t want to do it; they are unable to find an hour in their busy schedule to make it a reality.

Here are some tips on how to make your workouts effective in only 30 minutes per day.

Plan ahead:

Make sure you have a plan for each day. Write down all of the exercises and the weights you will be using for each exercise. You will also want to write down how many sets and repetitions you will be doing during your workout. Not planning your routine prior to a workout is not only ineffective but a complete waste of valuable time, and time is the issue!

Perform split body part routines:

  Because you are working out for 30 minutes per day you want to make sure that you are not overtraining your muscles. Overtraining is referred to as training a muscle group too much or to often and leads to muscle atrophy or muscle and strength loss. It is recommended that you separate muscle groups to avoid overtraining. For example, on Monday and Thursday you would do legs, arms and abs. On Tuesday and Friday, do chest, back and shoulders. This way you only have half of your body to work on each day cutting down significantly on time spent in the gym.

Be Prepared:

 Upon arriving at the gym, set up as many things as you can in advance so that when you get started, you can keep moving from one exercise to the next without wasting time getting the next piece of equipment set up. This way, you can go strait through each exercise without stopping, take 1-2 minutes rest, and then repeat until you finish all of your sets.

Avoid socializing:

 While being friendly is ok, don’t let yourself get distracted by having a conversation with others in the gym. Remember, you only have so much time and 5 minutes spent talking, rather than exercising, is 5 minutes wasted. Explain to people wishing to talk to you that you are on limited time and you can’t stop what you are doing at the moment or better yet, listen to your ipod during your workout; they’ll get the clue.

Stay out of the locker room:

Even though the gym locker room can be a very cruisy spot to hook up with a hottie that’s all you need is a little temptation to knock you right off your 30-minute schedule. Leave the cruising for after your workout. Besides just think how much hotter you will look when your all pumped up!

Do cardio separately:

 On days you are not doing weight training spend 30 minutes on the treadmill, elliptical, or stair climber. This way you are still only working out for 30 minutes. Combining the two means you will have to spend more time in the gym and time spent in the gym is what you are trying to cut down on.
In order for a 30-minute workout to be effective dedicate a minimum of 4 days per week for your workouts. If unable to commit to 4 days consider 3 days per week for 45 minutes. Either way you should be able to schedule fitness in your daily schedule.
 If you are serious about achieving results from your 30-minute workouts consistent behavior is the key. Success takes commitment and dedication! Each 30 days brings better results from your hard work. Stick with it, before you know it fitness will become part of your daily routine. You will look and feel better than you ever have before, and that’s priceless.

Is Cardio The Quickest Way To Burn Fat?
By Mark Lani Certified Personal Trainer Las Vegas top

Most people have only one thing on their mind when they join a gym or approach a personal trainer…fat-loss. With more than 65% of our population registering as overweight, and Las Vegas in the number one spot, it is no wonder that fat loss is such a hot topic.It's simple, really. We used to think that cardio was the quickest and most effective way to burn fat. Aerobics, jogging, swimming and biking were the activities to turn to when we wanted to lose a few pounds.

We were misled!

The idea was that when you did cardio your body relied on calories from fat. Sounds good, right? Well, there were a couple of major limitations with this method.

First of all you only burn fat calories while the activities are performed. If you do twenty minutes, then you only burn for twenty minutes; if you do two hours, then you only burn for two hours.

Secondly, if you are overzealous with cardio your body actually utilizes your muscle for energy, leaving you with lowered calorie requirements and a slower metabolism.  Ever wonder why you eat the same amount but still put on pounds? A loss in muscle tissue will do that to you every time, because muscle is speed for you metabolism!
So where does this leave you?

Lucky for us, we live in a time of great scientific discovery with tools and statistics that give us the cutting edge in our quest for a slimmer, sexier body. And science has given us the solution for optimal fat burn.

The Solution: Resistance Training

You have probably heard about the many benefits of resistance training. Here are just a few:

1. Increase in muscle strength
2. Injury prevention
3. Improved bone density
4. Speed up your metabolism

What about fat burn? Here are the two reasons that resistance training is the most effective way to burn fat and long-term weight management.

1. Oxygen debt

Now I know debt isn't usually a word that we enjoy…but in this case I'm sure you will agree that it's a great thing. Resistance training puts your body into oxygen debt which means you will burn fat, as you recover from your workout. And this effect can last quite awhile - studies have shown an increase in calorie burning for up to three days following a resistance training workout.

2. Lean tissue burns more FAT

The other way that fat burn is accomplished with resistance training is through an increase in your resting metabolism. You see, lean tissue (muscle) requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest - compared to a measly 9 calories per pound of fat.

1. The right nutrition for your goal

STREEEEEEEETCH!
By Mark Lani Certified Personal Trainer Las Vegas top

To have a complete fitness program, you need to address the four important aspects that make up any healthy, active individual. You need to ensure you are training aerobically, building muscle tone, eating to fuel your body, and lastly, you need to ensure you are stretching and increasing your flexibility. Sadly, most fitness programs, and therefore most people, are sorely lacking in the flexibility department.

Why Bother?

Being flexible directly relates to a reduced risk of injury. Flexible means that your muscle/tendon group has a greater range of motion when not in action. This translates into a greater range of motion when used, and therefore a less likelihood of muscle tear when in use.
Some experts also argue that flexibility will improve your recovery as well as enhancing your workout performance. Stretching will help to move the lactic acid build up that occurs after your workout. Increasing your flexibility in particular areas will also enhance the function of those areas – for example, more range of motion in your neck and upper back may aid your respiratory abilities.

When to Stretch?

Working with my clients I find that stretching the muscles being worked each day is most effective. You’ll be more likely to hold your stretches for the required length of time if you focus on the movement. Alternatively, some people like to meditate or use yoga techniques for an alternate to standard stretching. Preferably, you need to stretch before, after, and during your workouts. Your muscles will already be warm, and it is a nice way to cool down. Also, this will assist your recovery and speed up the removal of lactic acid from your muscles. However, you need to make sure you’re not swayed by the actions of others in the gym. Rushing through your stretches or skipping them all together to shorten your time in the gym, will not provide any benefit! To be fully effective, you’ll need to take it slow. Stretch until you’re uncomfortable, but not until you’re in pain. If you hit the pain barrier, it means you probably won’t be able to walk for the rest of the week! Don’t expect results too soon. In fact, initially it may seem as though your flexibility is getting worse. This is because like any workout, you will be sore afterwards and your muscles will compensate for your hard work. Within a short time, you’ll find yourself reaching further and improving your flexibility with every stretch.

Stretching Techniques

There are several types of stretching.  The least dangerous type is static stretching. For static stretching, you gently move your joint towards the end of its range. You will begin to feel a pulling sensation, you should hold the stretch until the pulling sensation subsides – this could be anywhere from 30 seconds to a couple of minutes. It is okay to hold it for as long as you wish, it is not okay to bounce while stretching! Doing so could lead to serious injury and time off from your workout.  If the sensation doesn’t relax, you can pull back a little on the degree of the stretch, or you can hold the position for a minute or two and move on. As you get more experienced with stretching, you can begin to increase the stretch as the pull relaxes (i.e. moving further into the range of motion each time the pull subsides. Static Stretching will greatly increase the speed of your results. Always warm up before stretching, stretching a cold muscle could lead to sustained injury and should be avoided.  A light jog in place is just what your muscles need before stretching.

Everyone Is Different

 Some incredibly unfit people are very flexible, and vice versa. It is also normal for you to be very flexible in one-muscle groups, and not in another. Be certain to take it slowly, to stretch only to the point where you’re uncomfortable.  If you have an injury, do not stretch the injured muscle unless you are advised to under the care of a medical professional. It is best to obtain a stretching routine from a Certified Personal Trainer or from your gym. A qualified fitness professional can address your specific needs and answer any questions that you may have.

Including Your Partner In Your Fitness
By Mark Lani Certified Personal Trainer Las Vegas top

Your motivation is high, even after a long, exhausting day at the office you pack your backpack and head to the gym for your workout.  Everything is set in place; you have a change of clothes, a fresh towel, and your Ipod Nano ready with the latest Britney Spears Circus album, you even have the clipping of the workout that got Mario Lopez in tip top shape folded neatly and placed on top for easy access. You know exactly what you are in for when you arrive at the gym. Your motivation is high; you have visions of what your body will be like once you lose your unwanted weight. Your mission is clear, the next few months you are going to work harder than ever before and look great this summer at the pool! One slight problem, you left your boyfriend out of the picture because to you, working out is a great way to escape and have some “me” time.  Wait a minute, rewind that!  Sure it’s okay to have individual goals, but when it comes to fitness, it should be a team effort.



Problems arise a view from his eyes:

Even though you may not think that he wants to be part of your fitness goals and he is okay with you getting in shape without him, you could not be further from the truth. He also begins to think to himself, why does he want to change so bad anyway; I like him the way he is! I think we look great together why would he want to change that? Everything was going just fine, is he looking to find someone else? Is our relationship suffering that much that he has to go and do this to me? All I really need is a little motivation, encouragement and support is that too much to ask?

Totally out of my league:

  We all have heard this before: That guy is totally out of my league, he would never go for me. He is perfect, has a hot body, great white smile, extreme confidence, and you are what you would consider to be completely average in your eyes.  How do you feel when you meet someone like that, less than you are? Worthless? alone? You often wonder why you can’t seem to find a boyfriend; you definitely would not have anything in common with someone that is so high maintenance anyway! What if the two of you faced this same situation?  You have changed so much that now you have very little in common. He no longer has the same goals as you, and you are no longer headed in the same direction.
 
Escape to reality:

Because of your separate schedules you generally find the time to spend a few hours a week together as well as the weekends. Most of the time you are dining out, shopping, and spending romantic evenings at his house, cuddled up on the couch with a few movies from Netflix. Why not spend time together working out, doing activities and encouraging each other to be the best that you can be. Besides why would you want to leave someone you love out of such a wonderful thing? Studies have shown that the number on reason someone gives up when starting a fitness program is the lack of support from their spouse.  Without the encouragement from your significant other your fitness program is doomed for failure and your relationship could go right along with it.

Doing it together:

There is nothing more valuable than seeing your hard work pay off. It’s even more rewarding when you have accomplished something together. You will both want to make healthy choices when dining out. By having similar goals you avoid all the problems that stem from venturing out on your own not to mention the added testosterone which leads to amazing sexual energy! Now you have the support to make magnificent strides in your fitness program and you have removed the biggest obstacle that could stand in your way. If you as a couple need some motivation and encouragement consider services from a certified fitness professional, I offer partner programs to get both of you on the right track, eating right, looking great and feeling better than ever!

Holiday Pounds are upon us
By Mark Lani Certified Personal Trainer Las Vegas top

It's here-just look at the seasonal shelves in your favorite store. Retailers refer to this time as the holiday season, but I like to be more accurate when speaking about this topic!

Now is the time for you to plan for the weeks ahead. Once the hustle and bustle of holiday activities and obligations begins, you'll be too caught up to put a plan into action. You will be in a shopping coma, and forget all about your fitness goals.

So in this moment of clarity, this calm before the storm, let's outline a plan that will save you from unwanted holiday pounds.

1) Obligate yourself to exercise: Exercise is the first thing to go when people get busy, and the holiday season is notorious for deserted gyms. This year do something drastic-obligate yourself to exercise. Promising to yourself isn't enough; you need to promise to others so that you won't drop the ball.

• Commit to working with a fitness expert: the perfect solution for consistent, challenging and effective workouts. You'll get the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
• Join a class: it’s proven that you simply won't be as effective on your own during the busy holiday season, so joining a class would bring accountability in to the equation. Stick with something challenging that elevates your heart rate and incorporates strength training.
• Find a serious exercise buddy: some friends can be the biggest help while others end up pulling you down. While on your search carefully consider the following questions:
  

- Do they share your fitness goals?
- Are they typically encouraging?
- Do they stick with things?
- Are you at the same fitness level?

• Get your life partner involved: what a great way to spend more time together during this busy season, and you'll be able to support each other in your shared quest for fitness. Decide on an exercise activity that you can both enjoy and set a schedule for your workout dates.

2) Cut the Fat: I mean this literally. I'm not going to imply that you shouldn't indulge in any seasonal treats, but think moderation. So often the holidays are used as an excuse to eat until the point of being uncomfortable!  Would you really miss that bloated feeling? Decide on a few fattening treats to cut out this year.

• Do you really need to bring sweets for everyone in the office, especially since you know that you will end up with the leftovers? How about a fruit basket or flower arrangement?
• At holiday parties load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a minimum.
• Watch what you drink, most beverages are filled to the brim with calories. Hot drinks from Starbucks, cocktails at parties and eggnog around a crackling fire are very enjoyable yet they are filled with empty calories.
• At no other time in the year are we faced with so many sweets. To avoid being a Scrooge, but without adding pounds to your frame, try the one treat rule. Each time you're in a social situation that involves sweets just eat one, and enjoy your treat slowly.

If you truly want to enjoy the coming festivities without dealing with added pounds it is all in your hands. The key is your mindset. Most people approach the holidays with the mindset that says ‘I deserve to indulge and I shouldn't have to exercise since it's the holidays.' This is fine if you don't mind entering 2009 a few pounds heavier, a little less healthy, and with lower energy than ever before.

I believe that you deserve better. I believe that you should enter 2009 in better shape than you are today, healthier than you've been in a long time, and with more energy than you thought possible. Contact me today to get your questions answered and set a game plan for the year ahead.

Total Body Makeover Program | 12 week fitness program | Gym consulting at home program | Meal Plans | top