Programs

3 Options To Help you lose that last 20 lbs

You are well on your way to hitting the 30 lb weight loss goal you set for yourself on January 1st 2019. You are 1 month and 15 days into your training and nutrition regimen, and you are 10 lbs down (that breaks down to about 1 lb -1.5 lb per week).

Here are the Atlas Pro Training’s top 3 options to help you lose that last 20 lb over the next 12 weeks so you can be ready for the summer by early May 2019!

1) Intermittent Fasting -

This is a basic form of calorie restriction. Although there are several different versions of intermittent fasting, they all have the same fundamental rule; No Food or drink with a caloric value are to be consumed during the fast.

One of the most popular versions is the 16/8 method where you fast for the first 16 hours of the day, then you eat during the last 8 hours of the day consuming 1-2 meals.

PROS:

  • Reduces insulin resistance - which is key in helping manage certain metabolic issues

  • Reduces inflammation

  • May improve Heart health

  • May improve brain function and health

CONS:

  • May interfere with Mood (for the first few days or weeks)

  • May interfere with social eating

  • Digestive issues - Constipation due to limited fluid consumption

  • This is a true trial and error and behavioral modification method




2) Increase Workload/Intensity -

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This is tried and true way to increasing your energy expenditure to 525-625cal of energy per day. This could possibly help you hit that 1 lb- 1.5 lb fat loss per week. However, the 1# rule to remember is that you can not train yourself out of a bad or inconsistent nutrition/diet routine. The key in any exercise plan is have some variety and different variations of physical activity that match your goals and your personality. For example, some people like to lift weights and hate cardio (that’s me :-)) and vice versa. For example, you could increase your workload, ie., distance of running, increasing the weight that you lift, increasing the amount of reps, etc. You can also add or increase a different type of physical activity to your training program, ie., add more running/ walking/ sprinting to your training program, reduce your rest times between sets to less than 30 sec. (This adds a “cardio” element to your weight lifting session , which can help you increase your energy expenditure leading to more fat loss). You can incorporate a weightlifting circuit in your daily training program. Doing so will improve strength level and allows you to gain more lean muscle. This action will increase your metabolic rate and your increased energy expenditure will lead to fat loss.

PROS:

  • This method increases your physical activity

  • Adds variety to your training routine

  • Can help create balance within your training program

Cons:

  • Adds time to your training session

  • This training method works best when it is combined with a diet and or nutrition plan

  • Requires additional effort to track results




3) Track & Count Macros along with Body composition Testing analysis

This is a more holistic way of planning out your weightloss program, and in my opinion, this should be the first method you should try to lose unwanted fat.

Tracking and counting your macronutrients (i.e. Fats(9 calories per gram), Protein(4 calories per gram), Carbohydrates(4 calories per gram), can take the guesswork out of planning your meals in regards to calculating an accurate caloric balance that fits your lifestyle and or training program.

Body Composition testing and analysis - This is an essential element to reach your fat loss goals. When combined with tracking your macros, these tools can help you create a nutrition program that fits your lifestyle, health, and fitness goals. Body Composition testing gives you hard, accurate numbers that will allow the necessary adjustments to your health and fitness plan. This helps you see your total fat loss not just your weight loss

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PROS:

  • This method is accurate

  • With the assistance of a Professional you can help hold you accountable to your goals

  • This method can be applied to everyone

CONS:

  • This a labor intensive method and requires your full attention

  • You have to obtain access to credible body composition testing equipment

  • Counting Calories - Need I say more

Build a Stronger Kid: Lift and Learn

Build a Stronger Kid: Lift and Learn

You can’t be soft your whole life especially when you are young person who wants to feel confident and comfortable in your own skin as you grow into a teenager and then into an adult. This is an age old question that goes back as far as I can remember, I tried to find out where or who came up with this myth and google failed to give me the definitive answer. But that is not important, what is important is that we are going to look at the benefits of learning to lift by briefly looking at the process of LEARNING to lift weights,

Stay Ahead of the Game and Away from Pain

Stay Ahead of the Game and Away from Pain

You jump in Feet first with out hesitation doing Burpees, Jumping Jacks, Sprints, and dozens of other movements to get you moving towards your goal. Then 10 days into the process all of sudden your start to get this pain in you lower back, your knees start to hurt around you kneecaps, along with several other painful issues that you may have experienced before. So you decide to fight you way through the pain and discomfort only to have the pain intensify until one morning you can’t even walk because of the pain in your joints. So you decide to rest your body for a week, then that week turns into two -three four weeks. Then life happens you get out of rhythm and you don’t return wasting your time money(which some gym count on) and then you are back to square one

Finding The Function in Disfunction: The Foundation of Functional Training

Finding The Function in Disfunction: The Foundation of Functional Training

The assessment that I use to evaluate the movement of my clients is inspired by the FMS and there are elements of the FMS in my 4 point movement assessment. What I am looking for with my basic knowledge of human movement and kinesiology is making sure that the athlete has good, ankle, hip, and shoulder. I also assess Thoracic mobility and stability which affects everything from your breathing to your shoulder and lower back health. I started producing a series of videos showing exercises that I use to improve the strength and the mobility of these three key areas, here is one of them......

Create Your Environment or Your Environment Will Create YOU

Create Your Environment or Your Environment Will Create YOU

As I continue my journey as a father, coach/trainer, (ex-husband lol) and entrepreneur/business owner, sometimes I can have in a bit of a negative disposition, if I allow these short-term situations within the surrounding environment around me control my attitude and my approach towards my daily activities that negative environment will  influence my behavior to a certain extent and if I don’t recognize this negative influence my  environment will create my reality, which will influence my behavior and when that happens my environment is creating who I am..... Unless I make a conscious effort to maintain a positive environment.

The value of what you do

The value of what you do

Tonight I had the opportunity to attend a high-speed networking event and I learned a lot about myself, I am beginning to see how to communicate my “message” and my purpose in a more effective way. I have come to the realization that connecting with people is the best way to reach people, not by manipulating their emotions but connecting with them, don’t sell yourself be yourself within your purpose. I am on a mission to reach as many people as I can so that I can show my value to the people who are ready to receive my message.

Are you Ceasar?

Are you Ceasar?

As I write this post I continue to ask myself are you, Caesar? And to be honest I would like to think that I am and I see myself in that way (most of the time) but sometimes my impatience leads me in the opposite direction; not all of the time but enough for me to see it. I truly love helping people and seeing them reach their goals and go beyond any perceived limitations. I truly care about the well-being of everyone because I feel showing someone that they matter and that they are acknowledged and their opinions and points of view are valued leads to them passing those valuable traits onto someone else and leading them to hopefully develop other leaders.

What is the AP HIIT Class.....

What is the AP HIIT Class.....

The concept was developed from a boot camp and a small group training sessions that I ran at the second gym I worked at when I first started. Most boot camps use just body weight for resistance and are really heavy cardio training (at least from the ones that I have attended and or seen) I wanted to include resistance training exercises within the session along with heavy to medium cardio, and core training. One of the main areas that I wanted to focus on was limiting injury but maintaining a medium-high heart rate and allowing the individual to focus on the movement first and not have to focus on counting reps. Here is an example of a training session……….

Body Composition: Good weight loss vs. Bad Weight loss

Body Composition: Good weight loss vs. Bad Weight loss

Regardless of what method you chose to use for your body composition measurement, it is best to use one testing and analysis method to insure accurate and consistent results to limit conflict and false information. Take a few minutes to research and find the best method for you and measure your progress beyond the scale.  No matter what your health and fitness goals body composition testing and analysis will be a game changer for you and give you the information you need to truly transform your body.    

Energy System Development Series: How to Increase Muscular Strength and Size

As I discussed before in the previous blogs in this series about Energy System Development (EDS) training you can create a training program that is specific to your training goals by training specific energy systems. In this final series, I am going to talk about training within the ATP-CP and glycolytic energy systems with resistance exercises that are programmed using a couple of different training methods.   

Lifting heavy weights to become stronger is one of the most popular reasons to lift weights. But the combination of using various weightlifting principles and program variations to improve muscular Hypertrophy (increase in muscular tone and size) is even more effective and fun. Lifting to increase muscular size helps individuals improve not only their physical appearance but also their physical performance. One of the factors that are important is the use of set and rep manipulation. Which means programming different sequences sets and reps to increase the stress applied to the muscles that are being trained and. In theory, the number of sets should be about 2-4 sets and the reps should be 8-12 reps using 65%-85% of the maximum weight you can lift for 1 rep for that exercise to achieve hypertrophy. One other important factor is limiting your rest in between sets to less than 1 minute. This limit in the recovery time will increase the stress on your muscles which increases the growth response your muscles have during the recovery process. THE MAGIC HAPPENS IN THE RECOVERY!   

For example, John 1 rep maximum for the Squat is 305 lb, for John to lift for muscular Hypertrophy his squat workout could be programmed in a linear progression either in a progressive overload fashion or in a regressive load fashion or a Drop set.

Linear Progressive Overload

1st set - 65% 198 lbs for 10-12 reps

rest 30-45 sec 

2nd set - 70% 214 lb for 10-12 reps 

rest 30-45 sec

3rd set - 75% 229 lb for 10 - 8 reps 

rest 30-45 sec

4th set - 80% 244 for an AMRAP or 10-8 reps 

Linear Regressive Loading (Drop Sets)

1st set - 80% 244 for 10-8 reps

rest 30-45 sec

2nd set - 75% 229 lb for 10 - 8 reps 

rest 30-45 sec

3rd set - 70% 214 lb  for 10+ reps 

rest 30-45 sec

4th set -  65% 198 lbs for AMRAP

These are just a couple of examples of the type of set/rep manipulation that can be applied to your training program, but there other ways that are used to achieve the same result depending on your training schedule and or training goals. I primarily use the Tier system and a combination of Undulating Periodization for the majority of my clients.    

There are numerous ways to create a training program the fits your training schedule and access to training equipments the fits your specific training needs. But the most important ingredient is CONSISTENCY. Over the last several years as a health and performance coach I have been apart of some amazing transformations and some disappointing results, and the common tread that all of my successful clients have in common was consistent effort and discipline with their nutrition and rest habits. The common thread in the disappointments and misses was inconsistency, excuses, and looking for a magical drink or pill that would get them out of the working hard and changing their behavior in order to get the results they want to achieve. Everything costs and your time is the most important commodity you have to give, there are no shortcuts that will help you sustain the results your want long term, it will just lead to disappointment in the long term.