Feature Article – Working Hard with NO Results to Show for It?
Have you ever wondered why your not-so-fit uncle still looks the same today, as he did a year ago despite the fact that he hits the gym 4 times a week and says he’s going to watch his weight? While he may be clocking in the required 150 hours per month of moderate to high intensity exercises, there is still one problem. He’s been doing the same thing over and over… and over again.
It is crazy to do the same thing and expect different results?
We often tell our clients this: If you’re stuck in a rut and you’re struggling to stay fit, to look good, something has to change. We have witnessed this many times before. Many gym goers (particularly the guys) try so hard to pump up their bodies to look like the next ‘Abercrombie and Fitch’ model by doing various upper body routines. While this is great, we often see them neglecting what goes on below the belly. Don’t forget to work those legs! Big compound movements for the legs (such as squats and deadlifts) help promote muscle growth for men. How? With a little thing called testosterone and growth hormones (Ladies you have nothing to worry about it, if you’re worried about being bulky you need just as much testosterone in your bodies as men to start-off with).
Performing leg exercises activates these hormones. A person who neglects doing lower body exercises is missing out on the potential lean muscle mass. Similarly, losing body fat through cardio will initially help, however the body adapts to the workouts and any further attempts and signs progression will plateau.
Your body is smart; it “hates” change.
Only when you embrace change, good things will come. Really. Tell your body that you are going to make these changes. How many times have you looked at picking up those kettlebells but eventually made your way up to the 2nd floor into the comforts of the machines? It is almost like your legs have a mind of their own.
Do something different; say yes to the challenge!
The next time you walk into the gym, rather than hit the treadmill for 20 minutes, then the dumbbells for another 20, make a conscious decision to challenge yourself. Do something different. Push yourself a little more; lift a little more. If you are comfortable with a 15kg dumbbell chest press, swap it those 20kgs instead. Don’t be afraid to go harder or to try something new. You may just surprise yourself!
Trust Our Trainers
Your personal trainer is probably the most qualified person in the gym to apply this type of shock therapy to your workout regime. Somehow, they seem to know where your limits are and push past them just enough to create a tough, maybe even seemingly impossible, challenge but still allow you to walk out of the session stronger and fitter. They understand how to plan your workouts. They use periodization training and we take that into consideration when coming up with a program for you whether it is for fat loss, muscle gain, overall fitness or improving athletic performance.
Variety is the Spice of Life!
This year has brought a lot of new fitness trends into Hong Kong, from the high-flying aerial arts classes to the exciting outdoor bootcamps. In this week’s edition we are going look through some of these new trends and see what the hype is all about
Perhaps one of the fastest growing trends in Hong Kong is aerial yoga, anti-gravity or air yoga. This craze combines a combination of yoga, aerial acrobatics and Pilates within a piece of fabric hung from a ceiling. The benefits of this trend show that it decompresses the spine (relieve lower back pain), improves core strength as well as flexibility and the inversions develop mind-body awareness.
Another interesting trend that has made its way through Hong Kong is mini-trampolines, or what they call “rebounders”. Participants perform exercises while bouncing and jumping on them. This unique trend uses the concepts of acceleration and deceleration, meaning that your body is working against the forces being applied on it from the trampolines, such as G-force, the weightless pause and the accelerated action from the bounce upward. According to “The Ultimate Exercise for the New Millennium”, rebounding can reduce body fat, firm and tone the body, improve balance, and strengthen the muscles and bones with the trauma of hitting a hard surface.
(Source: http://www.bouncelimit.com/rebounding.html )
For all the high flyers and adrenaline seekers out there, this trend is slowly making its way into the concrete jungles of Hong Kong. Parkour, free running or ‘L’Art du Déplacement’ (clue to its origins) is not just about the big jumps and amazing acrobatics. It defines itself as a personal development both physically and mentally, by using the immediate outdoor surroundings as your personal playground. “The training was developed in France, and it emphasizes a holistic training method to enable the human mind and body to overcome obstacles through running, jumping, leaping, walking on all fours and climbing”.
(Source: http://adventure.howstuffworks.com/outdoor-activities/urban-sports/parkour1.htm )
Trainers Recommended Movement – Dumbbell Squat and Press
This month the recommended movement is the popular Squat and Press, our trainers’ personal favourite exercise for a total body workout.
Standing with feet shoulder width apart, or slightly wider than your hips, hold the dumbbells at the shoulders with your palms facing each other.
Keeping your back straight and minding your knees never bend over your toes, sink your hips back and lower into the squat position until your thighs are parallel to the ground, like your sitting into a chair.
Extend the hips and knees to help drive up the weight out of the squat positon into an overhead press.
Slowly lower the dumbbells to the shoulders and repeat the movement.
Workout of the Month Challenge
Ever since we simplified the Workout of the Month, its popularity has skyrocketed amongst the members. Simple does not mean easy, if that’s what you’re thinking. Being able to clock in around 150kcal each time the workout is complete, simply repeat and achieve your desired caloric expenditure for the day.
- Alternating Jumping Lunges – 20 Reps Each Leg
- TRX Superman’s – 20 Reps
- Ice Skaters – 20 Reps Each Leg
- Rip Trainer Pitch forks – 20 Reps Each Arm
- Over the Box Jumps – 20 Reps (Reebok Stepper)
Complete 2 rounds for time.
To see a preview of the workout, click here .
View the previous Edition of GetFit eblog or check out our first issue.
