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August 9, 2013

Three Reasons You Aren’t Building Muscle

Far too many people set the goal to build more lean muscle mass but then fail to meet those goals because they’re missing some vital elements that keep them back from results.

Let’s have a quick look at three reasons you may not be building muscle so that you know what you should be on the lookout for.

You Aren’t Eating Enough

The very first reason you may not be seeing the muscle building results you’re after is if you’re not eating enough. Make no mistake about it, you need calories to grow and if those calories aren’t coming in, you won’t be growing.

It’s really that simple.

You must consume at least 250 calories or so over maintenance value to start to see your muscle growth rates increase.

 

You Aren’t Resting Enough

Next, another reason you may not be growing is if you’re not resting enough. You think the more exercise you can do in the gym on a regular basis, the faster you will see results.

What you need to know here however is that if you’re not resting, you’re not giving your body time to repair the damage. This means growth will also slow down.

Rest is a vital part of the growth process because it’s when you’re resting that your muscles are actually getting stronger.

You’re Doing The Same Workout

Finally, the last reason that you may not be seeing the muscle building results you’re after is if you’re doing the same workout over and over again.

It’s vital that you’re changing things around every few days whether it be new exercises, more weight, less rest, and so on.

It’s this change that is going to bring about better overall growth rates, so not something to take lightly.

If you’re just instead doing the same workout in the gym day after day, your body will simply maintain the status quo.

You want to get stronger and bigger, not maintain the status quo. Implement some changes and you’ll see better results.

So there you have three top reasons why you may not be building lean muscle mass. If any of these are at play for you, make sure that you make some key changes to get them resolved so that you can start moving forward.


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August 8, 2013

Adopting A Healthy Diet Mindset


Before you decide to get going on your healthy diet, it’s vital that you get yourself into the proper mindset to begin.

Those who don’t begin their diet with the right mindset are going to be far more likely to fall off the bandwagon a few weeks in than those who are fully committed and ready to face any challenge head-on.

This said, let’s go over what you need to be doing to ensure that you are in fact in the proper frame of mind.

You’re Willing To Accept Mistakes

The first thing that you must be ready to do is accept mistakes. If you are expecting yourself to be absolutely perfect as you go about this process, you’re setting yourself up for problems from the very start.

Mistakes will happen and it’s how you deal with those that determines your success.

You’re Focusing On Effort

Second, you also need to be more focused on effort than on outcome. Weight loss is rarely linear and instead, you will see faster periods of weight loss and slower periods of weight loss.

If you let every little slump throw you off entirely, you’re never going to move forward and see the results that you’re after.

Focus on giving maximum effort. That is what you can control. Don’t focus on something that is out of your control or you will end up feeling powerless.

You’re Ready To Be Flexible

It’s also vital that you’re prepared to be flexible in your approach. Life will always happen and it may get in the way at times with the diet you’re using. You need to be flexible in dealing with this.

You want to be able to adjust your diet as you go along depending on what life throws your way.

If your diet is so rigid that one small slip-up throws the entire thing off track, you likely won’t be following that diet for long.

You’re Thinking Long Term

Finally, you need to be focused on long-term thinking.  This is not going to be a quick-fix, but rather, changes that you are making from here forward.

If you’re ready to abandon the habits you’re adopting right now as soon as you reach your goal weight, chances are you won’t be reaching your goal weight in the first place.

So keep these points in mind and make sure that you are setting yourself up for success by getting in the right frame of mind. It really will make all the difference.


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July 23, 2013

Motivation is NOT Enough

When I started as a personal training career way back in 1992 (right after high school), I believed that a great workout and an even better nutrition plan was all they needed to succeed.

But to my surprise, that wasn’t it.

Less than 50% of my clients actually were getting results.

I was soooo frustrated.

They either missed way too many sessions or just didn’t follow their nutrition program.

I soon realized that most people simply don’t follow through with their commitments.

Commitment means staying loyal to what you said you were going to do, long after the mood you said it in has left you. (one of our signs in the transformation center)

I soon realized that I needed more than just a good nutrition and workout program to get my clients in shape.

I said to myself “THEY NEED MOTIVATION”

Boy was I wrong…..

I would do my best to give them reasons to work hard.

My goal was to inspire people and touch their emotions to come in and do a better job in and out of the gym.

The combination of training, nutrition and motivation did much better than training and nutrition alone, but motivation by itself has a fundamental flaw.

Motivation doesn’t last ;(

I’m still a big believer in motivation. Everyone wants to be encouraged and inspired.

But here’s the truth when it comes to permanent results.

Motivation gets you going, but DISCIPLINE is what KEEPS you going.

In fitness and life in general I believe CONSISTENCY IS THE KEY

That’s why I tell our clients to have one hour of gym time Monday-Friday.

I just need them to follow the process first.

That’s why we offer THE 6 WEEK WEIGHT LOSS CHALLENGE where we literally pay you to lose weight. (Must Qualify)
6 WEEK WEIGHT LOSS CHALLENGE

That’s why we offer unlimited boot camp sessions with 9 sessions per day for less than a cup of Starbucks.

Unlimited Boot Camp sessions

That’s why we offer specialty programs like Feminine Muscle (currently sold out) to help our clients master the art of DISCIPLINE.

Feminine Muscle

 

Remember the PROCESS is always much more important than the destination.

Sam,


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May 24, 2013

How To Combat Night Time Eating

night_snacking
This is easily one of the biggest issues that many people deal with from time to time as they go about their diet and if you aren’t careful, can significantly hinder your results.

The thing to remember is that late night eating doesn’t have to spell weight gain as long as you work the calories into your daily total and eat foods that are actually healthy for you.

But for most people, this isn’t how things play out and they’re noshing on foods that are anything but healthy and in large quantities.

If that’s the case, the following tips can help you put this behind you.

Get Out

The best way to beat night eating is to make plans to be out of the house. If you’re sitting at home with nothing to do, it’s no wonder you’re using this time to eat.

Start making plans so that you aren’t available to sit and home and eat and you’ll stop the problem immediately.

Sip Tea

sip-tea

If you are going to be at home, consider sipping a hot cup of tea. This will serve to both hydrate you and keep your mouth busy so you can’t instead be cramming food down.

As long as you aren’t adding loads of sugar or honey to your tea, this is a calorie free way to prevent eating at night.

Keep Your Hands Busy

knitting

Keeping your hands busy is another quick trick that’s easy to employ and offers good results. Take up needlepoint, knitting, or do some house cleaning.

Just keep yourself busy in the home and you’ll reduce the chances you are doing ‘hand-to-mouth’ movement instead.

Go To Bed Earlier

Finally, consider simply going to bed earlier. Most of us are doing our night eating late night while watching TV and ironically, most of us are also short-changing our bodies with the sleep we need.

Go to bed one hour earlier and that may solve your problem immediately as well.

So there you have some quick and simple tips that can help you combat your late night eating habit. Be smart and you can definitely get this under control.


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