Training at PPP

Training at PPP

Fitness is more important than just weight loss

Lyen at the gym

Lyen Wong at PEAK PHYSIQUE & PERFORMANCE

If you’re slim and lean, you don’t have to do resistance training – true or false? As long as you watch what you eat you’re healthy, right? Most people believe in these and other false “fitness facts”.

Fitness is a product of healthy diet and exercise, sleep and mental well being. “Physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo-kinetic diseases, and to meet emergency situations” as defined in Wikipedia. Here is why fitness is a far better goal than weight loss in the long run.

Difference between weight loss and fitness

While fitness usually does involve weight loss, all weight loss does not involve fitness. One can lose weight – the unhealthy way – through crash dieting, over-exercising, weight loss pills and several other, equally, harmful quack methods.

Unhealthy weight loss involves losing mostly muscle mass and small quantities of topical fat. Visceral fat, or fat that is stored internally around organs, does not decrease with unhealthy weight loss practices. In fact, it can increase due to the starvation mode set off with unhealthy dieting.

Pursuing general fitness and well being, on the other hand, takes care of the harmful body fat, while giving you a healthier mind and body and, yes, burning, calories. Weight loss is about losing weight rapidly. Fitness is about healthy living and longevity. Fitness is a combination of exercise, diet and rest. When weight loss is your only target, you tend to ignore the other benefits of living a healthy life.

Let’s look at what impact fitness has on the different systems in your body:

Importance of fitness: respiratory and circulatory system

You know the heart is a muscle that pumps blood and oxygen to the body. Exercise helps the heart in circulation of blood and oxygen. That means healthy skin, alertness and a healthy system, among other benefits. Similarly, a healthy diet aids your circulatory and respiratory system by preventing thickening arterial walls and better blood circulation.

Importance of fitness: digestive system

When we are constipated or feeling bloated we look for a change in diet to relieve us from our discomfort. But exercise can help you avoid digestive problems, as well. Walking, running and other physical activities can improve your digestive system.

A poor digestive system leads to a poor well-being and quick weight loss ignores this fact. The result of crash dieting is often Irritable Bowel Syndrome, and plenty of fat gain once you stop the fad diet. Instead, focusing on general fitness through balanced nutrition and exercise will give you a smoother digestive function.

Importance of fitness: lymphatic system

‘”The lymphatic system is a part of the circulatory system, comprising a network of conduits called lymphatic vessels that carry a clear fluid called lymph”, as explained on Wikipedia. Stretching, strength training and aerobic exercises improve the lymphatic system. A healthy lymphatic system reduces swelling, improves circulation, metabolism and flexibility.

Importance of fitness: cardiovascular system

Research has proven, time and again, that pursuing fitness is the best way to achieve better cardiovascular health. This means that your cardiovascular system is able to function a lot better when you’re fit, within your ideal weight range, and live an active life with healthy eating.

The cardiovascular system is responsible for circulating oxygen and important nutrients to the body. Opting for fitness, instead of quick weight loss, will help you avoid diseases related to the cardiovascular system like heart attack and stroke. Strength, stamina, and agility also get a boost with a well functioning cardiovascular system. Cardio exercises are the key to a functioning cardiovascular system.

However, many make the mistake of associating ‘cardio’ exercise with rapid weight loss. This usually leads to long hours of cardio that cause fatigue and over-train your body. What does this mean? Over-training leads to more fat storage in your body. So, if you walk/run/jog/swim too much, your body will start craving more food.

Importance of fitness: nervous system

The nervous system includes the brain and the spinal cord. Physical activity helps to keep the brain sharp and alert and improves hand-eye co-ordination and balance.

Mental health is crucial for a healthy life. By pursuing weight loss only, without any thought toward fitness and the right way to achieve it, your mind will experience fatigue and negativity. Those that rely on vanity alone as a motivator tend to drop out of their ‘fitness’ routine. A balanced diet and regular exercise over the long term, because you want to be fit instead of a size zero, is a better idea.

Importance of fitness: musculoskeletal system

This is the easiest association to make. We use muscles everyday, consciously or subconsciously. All aspects of exercising, from resistance training to flexibility and cardio training, and eating right improve the musculoskeletal system.

Importance of fitness: overall health

  • Improves performance and stamina
  • Reduces chances of experiencing lifestyle diseases
  • Promotes longevity
  • Prevents excess body fat
  • Improves mood
  • Improves confidence
  • Induces good sleep

When you focus on weight loss alone, and quick weight loss at that, you ignore your body’s actual needs. A common sign of rapid weight loss is weakness and fatigue. This is because your body loses muscle a lot faster than fat. With muscle loss, your metabolic activity decreases, causing imbalances and increased fat storage. The result: short term weight loss, and long term weight gain.

For the over-weight and obese, fitness does involve weight loss. But this is sustainable weight loss that comes with a shift in lifestyle habits. If your only concern is to look good in that slinky outfit or that wedding dress, then you will set yourself up for failure. Chasing the short term dream by radical, unsustainable means is a recipe for disaster.

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Review: What Julia thinks about us…

Female silhouette“Lyen is a great motivator and she really makes you want to exercise and eat healthy. She is very honest and upfront with you about your goals and training program. There is never a dull moment with her program, she switches up the routine and makes it so that you are able to do it. When you tell her you can’t go on she says “yes, you can”. She is awesome and I am very happy with her. She makes me feel comfortable and she gets to know your fitness level so that you can gradually build up and become stronger. If you’re looking for specific needs and want to see results, I highly recommend Lyen.”

Julia K. (Homestead, FL)

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Review: What Matt thinks about us…

“Lyen and the rest of the trainers here are fantastic. First, when you work out here, there is you and your trainer and maybe one or two other people there with their trainers, so it feels like your personal gym. The trainers here are equally adept at rehabbing injuries, building strength and building endurance–they are very knowledgeable and always encourage proper form so you won’t get injured. Also, the trainers are enthusiastic and push you without being annoying “rah rah” types. This is the perfect gym for those that have had trouble achieving results on their own or with lesser trainers that work at the big box gyms.”

 

Matt K. (Miami, FL)

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How to choose the right Personal Trainer for your needs

1) Look for an NCCA-accredited professional

A personal trainer should hold a current NCCA-accredited certification. This will give you the assurance that you are working with a professional who has the knowledge and skills to provide you with a safe and effective workout.

The National Commission for Certifying Agencies (NCCA) has decades of experience accrediting health professions such as registered dietitians, nurses, athletic trainers, and occupational therapists. A fitness industry initiative launched in 2003 called for organizations offering personal trainer certifications to seek NCCA-accreditation of their certification exams in order to raise the standard of personal training and better serve and protect consumers. Currently, only 10 of nearly 70 certification agencies have achieved this recognition. For a complete list of the NCCA-accredited certification agencies, visit the ICE webiste  and select “Fitness and Wellness”. Never be afraid to ask to see a copy of a personal trainer’s certification to ensure that it is current. You can always contact a certification agency to verify a trainer’s status. Most certification renewal periods run between 2-4 years and require that personal trainers take continuing education designed to keep them up-to-date on the latest information and training techniques.

2) Consider experience and specialization

Ask how many years of experience a personal trainer has working with clients, particularly those with your needs or limitations. Does he/she have expertise in a certain area of fitness or prefer to work with certain types of clients, for example sports conditioning, pre-natal fitness or post-rehabilitation? If you have a medical condition or a past injury, a personal trainer should design a session that accounts for this. If you are receiving care for a medical or orthopedic condition, a personal trainer should obtain your consent to discuss exercise guidelines and contraindications with your healthcare provider. Your personal trainer should also ask the doctor for medical clearance.

3) Choose the right training environment

Some personal trainers are one man/women shows that come to you and train you at your building and/or outdoors, others are employed by large gyms or work for specialized personal training only studios. You should consider what kind of environment you want to train at and if you will have the right equipment available to reach your objectives. Working out at your home gym, the gym room at your building or outdoors may not provide you with the professional equipment you need to best results. Large gyms are usually well equipped but you have to share the space with many other members, especially at crowded peak hours. Specialized personal training studios usually provide a focused training environment and the right equipment. Just make sure that the place you choose is conveniently located so that you can comfortably built your training schedule into your day.

4) Do your research

Do a search online and find out if other clients have reviewed the personal trainer you’re looking at. Also, ask the trainer for names, phone numbers and testimonials of other clients he/she has worked with, particularly those who share similar traits and goals. Trainers may be more likely to empathize and understand your unique challenges and needs if they’ve worked with similar clients. If available, call previous clients to see if they were satisfied with their training experience and results. Inquire whether the personal trainer was professional, punctual and prepared, and whether the client’s individual needs were addressed.

 5) Consider the rates

Personal training fees vary based on a trainer’s experience and reputation, facility prices and geographic area, but they are well worth the investment. Although you may meet with your trainer more frequently at first, your financial investment should decrease as you become more independent, knowledgeable and fit.

 6) Check for professional liability insurance and business policies

Find out if the trainer you want to hire carries professional liability insurance. A reputable personal trainer should make sure you understand the cancellation policy and billing procedures. The best way to avoid confusion and to protect your rights is to have those policies in writing.

 7) Trust your instincts

Developing a personal, yet professional relationship with your trainer is very important. Ask yourself if you think you could get along well with the trainer and whether you think the trainer is genuinely interested in helping you. The personal trainer you select should motivate you using positive, not negative, reinforcement. Importantly, that trainer should be someone you like.

8) Decide if this is someone you can work with

Some people like to exercise in the morning, some in the evening. Can a personal trainer accommodate your schedule? What about the trainer’s gender? Some people do better working with a trainer of the same sex; others prefer the opposite sex. The knowledgeable and experienced personal trainer who fits your style is the one to hire – because that is the professional who will help you achieve the best results.

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Why personal training (in Miami or wherever)?

Personal trainers will not make you slim and fit just by hiring them. But the right trainer can and will be of great assistance when embarking on your health and fitness journey. This is what a qualified and experienced personal trainer will do for you:

  1. Qualified and properly trained personal trainers help you set realistic and attainable goals to meet your fitness needs
  2. A personal trainer will help you to safely start and maintain an effective and professionally designed exercise program
  3. Working with a personal trainer will assist you in sticking to your exercise program and holding yourself accountable
  4. A good personal trainer is a great source of motivation and encouragement, as well as a resource for the latest objective health and fitness information
  5. He or she can also help you fit exercise into your busy schedule and teach you how to make the most out of your time in the gym
  6. And the most important reason: personal training gets results!

We have created PEAK PHYSIQUE & PERFORMANCE to produce results for each of our clients in the most efficient yet safe way.

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