Austin Personal Trainers – PT3 Fitness

What You Really Need to Get in Shape – Part 2

UncategorizedLeave a comment

What You Really Need to Get in Shape – Part Two

Welcome back.

“In What You Really Need to Get in Shape – Part 1″ we determined your true reason for getting in shape.  This “desire”  will fuel every step you take from this point forward and will be the key to your fitness success.

In Part 1 I also explained that you don’t need the latest infomercial gadget, fitness DVD, or a gym full of equipment.  The fact is, you can get the body of a lifetime using just your own body weight.  What you DO need is a program that focuses on your goals and instruction on how to perform the exercises safely and correctly.   For that I recommend you hire a personal trainer.  Not long term.  You probably only need a few sessions with a qualified trainer.  He or she can design a customized exercise program that you’ll only have to change up every 4-6 weeks to keep seeing results.  Your trainer will guide you through the exercises making sure you perform each one correctly.  He or she can then give you a program to do on your own and then you can meet up every 4-6 weeks to make sure your program is working and make adjustments where necessary.

If you’re concerned you won’t do the workout without the trainer standing over you don’t be.  That’s where your desire plays the most crucial role.  After all, there may be some days when you don’t feel like working out but your desire will keep you going.  Trust me.  If you’ve been honest about your desire it WILL keep you going.

In Part Three I’ll explain how to find the right personal trainer for you.  I’ll also show you how to put all the pieces together to finally have the fit, healthy body you’ve always wanted!

For more tips on exercise, nutrition, and having the healthy body you’ve always wanted check us out at http://www.pt3fitness.com

What You Really Need to Get in Shape – Part 1

UncategorizedLeave a comment

If you’re like a lot of folks you’ve bought a fitness book, or DVD, or purchased an infomercial gadget trying to get in shape.  Maybe you just find yourself buying the latest fitness magazine every month.  The point is, you have been persuaded that if you buy the latest fitness whatever it will get you in shape.

It’s time for some hard truth.  None of those will get you in shape – at least not by themselves.  You need one more thing.  In fact it’s the only thing you really need to transform your entire body.  Ready here it is…

Desire.  That’s it.  You have to WANT to get in shape.  If you have that you have all you need.  You don’t need the latest infomercial gadget, fitness DVD, or a gym full of equipment.  If you don’t believe me just ask anyone who has been to one of my boot camps :)

So we’ve established that all you need is desire.  Should be simple enough then, right?  Well, not necessarily.

You have to fuel your desire daily.  Don’t worry if you’re not sure how.  I’m going to help you.

STEP ONE:

Sit down right now and write your three most important reasons for getting in shape.  Don’t worry if they’re not PC.  These are YOUR reasons.  If you want to get in shape because you want to keep up with your kids that’s great.  But if you want a rockin’ body because you want  guys or girls to notice you then write that down too.  This is the time for honesty.  Lies won’t motivate you because they don’t reflect your true desire.  If you really want to get in shape, be honest.

Now that we’ve established why you want to get in shape we can use that desire to fuel one hell of a workout.

In Part Two I’ll explain how to take that next crucial step with a workout that will begin turning your desire into reality, fast.

For more tips on exercise, nutrition, and having the healthy body you’ve always wanted check us out at http://www.pt3fitness.com

 

Lose 20lbs in Just One Month with This Simple Exercise!

UncategorizedLeave a comment

Tired of losing just one pound here and there? Want to melt fat off your body like candle wax? Walk.

No, I’m not talking about a casual stroll through the neighborhood. I’m talking about taking to the hills. Walking a steep incline for an extended period of time. If you’re fortunate to live near a hilly area all you need to do is find the tallest hill and walk to the top as quickly as you can. You can walk or jog back down and then walk back up again.

It won’t take long before you ‘re breathing hard, heart pounding, and sweating bullets – all signs of a seriously effective cardio workout. What’s more, when it comes to this type of exercise, the longer you exercise the more calories you burn on a per minute basis. Let’s say for example 20 minutes into your walk you’re burning 10-15 calories per minute. Well, if you hang in there another 10 minutes or you can increase that to 20 or more calories per minute – nearly all from stored body fat!

Don’t live near a hilly area? Try the treadmill at your local fitness center. Set the incline to 75% of the max and walk at an easy pace – 2.5-3.0 mph. DO NOT hold on to the rails. If you have to hold on then your speed is too fast or your incline is too high. Adjust accordingly, beginning with reducing your speed.

Incline Walking can flatten your belly and strip pounds and inches from your hips, thighs, and arms in just 30 minutes per day. Results are visible within just a few weeks and weight loss remains consistent as long as you walk at least 2-3 times per week.

Summer will be here before before you know it so get out there and walk!

For more tips on fitness, nutrition, and living a stronger, healthier life check us out at http://www.pt3fitness.com

The No Diet, No Exercise Way to Lose Weight!

UncategorizedLeave a comment

I’m sure you’ve heard the “eat every three hours to keep your metabolism high” nonsense many fitness experts and health gurus are spouting.  It’s time for some real truth here.  Yes, every time you eat your metabolism accelerates as your body breaks down the food, however, the metabolic change is slight.  Instead, let’s consider what doesn’t happen – your body doesn’t tap into stored body fat for energy.  Why should it?  You keep feeding it so often it never has a chance to go after your energy stores, i.e. body fat.  As a result you never see a real reduction in your body fat, or your waistline.

So if eating every few hours isn’t the key to fat loss what is?  Eating less often, say, 4-6 hours.  To understand why let’s revisit hormones.  In this case, we’ll examine glucagons.  Glucagons mobilize stored energy to circulate in the blood stream as a source of energy.  In other words, glucagons tells your body to burn stored body fat for energy.  Eureka!  Exactly what we’ve been looking for.  So how do you keep those little glucagons doing their job?  Simple, just space your meals 4-6 hours apart.

Here’s how it works:  Roughly three hours after eating the proteins you’ve consumed begin producing glucagons.  The longer you wait before eating again, the more glucagons are produced.  The more glucagons you produce, the more fat is mobilized.  In other words, the longer you wait to eat the more fat you’ll lose! 

If you’ve been longing for a no diet, no exercise way to lose weight this is it!  Just by spacing your meals further apart you can put yourself on the road to a leaner body in just a few weeks!

What’s more, if you add exercise to your routine  - as little as 15 minutes a day – you can cut your weight loss time in half and replace that arm and thigh flab with lean, sexy muscle!  Not sure how to start an exercise program?  No worries, we’ll begin posting our every man / every woman workouts on-line next week!

For more tips on exercise, nutrition, and how to get in the best shape of your life check out: http://www.pt3fitness.com

Weight Loss Without Dieting or Exercising!

UncategorizedLeave a comment

Get your ZZZs and you could wake up thinner every morning.  As it turns out, getting at least 6 hours of uninterrupted sleep each night keeps your cortisol levels in check.  Cortisol is a hormone produced in the adrenal glands that is responsible for:

 

  • Proper glucose metabolism
  • Regulation of blood pressure
  • Insulin release for blood sugar maintanence
  • Immune function
  • Inflammatory response

 

Cortisol levels tend to be highest in the morning and gradually decrease throughout the day.  In small amounts cortisol is a very useful hormone.  It is part of your body’s “fight or flight response and levels rise as your stress increases.It enables you to better handle stressful situations.    However, poor or insufficient sleep can cause your cortisol levels to rocket out of control.  When this happens it can lead to:

  • Impaired cognitive performance
  • Blood sugar imbalances such as hyperglycemia
  • Decreased bone density
  • Decreased muscle tissue
  • Increased abdominal fat
  • Higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems!

 

That’s right.  You can diet all you want and bust your butt in the gym, but if you’re not getting enough rest you’re shooting yourself in the foot.  In fact, because intense exercise stresses your system, training hard but not getting enough sleep could actually cause your cortisol levels to stay high, causing your body to store fat and tear down muscle!  Want that to build that body of a lifetime?  Want that belly to go and stay gone?  Get your butt in bed at a decent hour.  You’ll wake up refreshed, recharged, AND thinner!

For tips on nutrition, weight loss, and having the body you’ve always wanted check out our blog at http://www.pt3fitness.com

You Are Choosing to Get Shot

UncategorizedLeave a comment

A dear friend of mine who is a police officer described an interesting concept to me the other day.  We were discussing how so many people these days say they don’t have time for exercise or preparing healthy meals and that’s why they are so out of shape.  ”Those folks are choosing to get shot”, he said.   What??

He went on to explain that when a police officer is forced to return fire on a violent perpetrator the officer didn’t shoot the perpetrator, that individual made the CHOICE to get shot.  The distinction, while appearing merely semantic, speaks volumes because it places the responsibility for the outcome on the perpetrator.

Everyday you don’t exercise or eat crummy, processed food because you “don’t have the time” you are choosing to get shot.  And like someone who gets shot, you will suffer the consequences.  Your body will stop responding the way you want it to.  You will get out of breath easily, forget running.  Even walking will have you reaching for an inhaler.  Your muscles, no longer accustomed to motion, will begin to atrophy (decay).  You will look and feel years older than you are.  What’s more, your consumption of processed food will replace your lost muscle with fat.  Not just the blubbery kind (subcutaneous fat), this will be visceral fat, the kind that insinuates itself between your organs, squeezing them and making it harder for your heart to do its job.  When that happens you’ll get high blood pressure and that along with the other conditions previously described will make you a prime candidate for a heart attack or stroke, which like a gunshot can make you very dead very quickly.

You know the facts.  You have a CHOICE to make.  You can choose to start exercising and eating healthier meals, or you can choose to get shot.  You can choose to have more energy, a leaner, healthier body or you can choose to be old before your time.

By the way,  my police officer friend has cancer and still hits the gym every day.  He might not always have the energy for a full workout but he always gets in there and does SOMETHING.  What’s stopping you?

No more excuses.  Make your choice and own it.

 

 

Eat Carbs, Lose Weight!

UncategorizedLeave a comment

Imagine if you could indulge in carbs every day and not gain weight, but actually build more muscle and LOSE fat!

This simple secret has enabled hundreds of men and women just like you to lose weight and build muscle while eating some of their favorite foods.

If you’re like most folks you really like carbs – bread, pasta, potatoes…  Unfortunately, these foods can lead to unwanted pounds and an expanding waistline – not exactly what you want with swimsuit season just a few months away.  There’s a simple way to make those carbs work for you instead of against you; have them in your post-workout meal.

After all, you want to be in better shape so you should be exercising at least 30 minutes a day.  Eating carbs right after your workout replenishes glycogen (think of it as muscle fuel).  Add some protein to the mix and you’ve got a recipe for faster muscle growth and a skinnier waistline.

Here’s how it works:

When you eat a meal containing protein and carbs immediately after your workout your body uses the carbs to do some truly wonderful things:

1)   It replenishes glycogen so you’re ready to go for your next workout.

2)   It drives the protein into your muscles to begin recovery immediately.

3)   It turbo-charges your metabolism and accelerates fat burning for hours!

Your post-workout meal is one of the only times your body uses nearly all the carbs you eat instead of storing them as fat.  If you want to build more muscle and burn more fat, enjoy those carbs right after your workout.

For more tips on exercise, nutrition, and living a stronger, healthier life check us out at http://www.pt3fitness.com

That Killer Swimsuit Body is Just 15 Minutes Away!

UncategorizedLeave a comment

That’s right, just 15 minutes a day can give you the lean, sexy swimsuit body you’ve always wanted.  You can still eat foods you love but this simple routine, performed correctly, will accelerate your metabolism and keep you burning all day!

“So, what’s the catch” you’re thinking.  After all, just 15 minutes of exercise a day?  What can that do?  There’s got to be a catch, and there is, sort of.  You have to make those 15 minutes count.  I mean really count as in “I couldn’t do another rep if my life depended on it.”  Three 5 minute bursts is all it takes.  One in the morning, one in the afternoon, and one in the evening, that’s it.

Right now you’re probably thinking, “Yeah, but I don’t want to feel rundown and tired the rest of the day.”   Don’t worry.  Because your workout is so short that drained feeling will vanish within minutes.  Instead you’ll feel refreshed, recharged and ready to tackle your day.  What’s more, you’ll continue burning fat the rest of the day – even if you spend the rest of the day sitting down!

Try this simple 15 minute circuit to get you started:

15 body-weight squats (knees over your toes and thighs parallel to the ground) followed by…

10 pushups (hands shoulder width, back straight, and on your toes, knees, or counter) and finish with…

20 jumping jacks

Repeat as many times as you can in 5 minutes, resting as needed at the end of each circuit.  Perform this routine twice more during the day.  That’s it.  You’ll hit every major muscle group AND supercharge your metabolism for maximum fat-burning all day long!

 

Try this Simple Trick and You’ll Never Miss a Workout

Uncategorized2 Comments

Woody Allen said “half of success is showing up”  On those days when you don’t feel like going to the gym start with the small goal of getting there.  Once you’re there sit down and write out three exercises: 1 you like, 1 you hate, and 1 know you need to do.

Do 1 set of each using the heaviest weight you can manage for 10 reps.  Start with the one you hate.  Tell yourself it’s your only set and go to failure.  After all, you’re only doing three exercises, make each one count.

Before you know it your workout is over and you have overcome your desire to flake out.  What’s more, if you really pushed yourself you’ll reap some serious rewards from that single set.

« Prev12Next »

rvn_polyon_theme rvn_polyon_theme_tv_1_2 rvn_polyon_theme_fwv_2_0