Join our very own Atlanta Personal Trainer, Brad Kolowich Jr on the Weather Channel for tips on how to exercise in this hot summer heat. (Click on the image below for a link to the video.)
For a link to the video, click on the image above.
As personal trainers clients often ask, “Should I be lifting heavy weight? And, if I do will lifting heavy make me bulky?” The short answer is yes and no! If this has you curious, check out the article below by ACE fitness.
Why you should be lifting heavy
Insanity is often described as doing the same thing over and over, yet expecting different results. This definition could apply to many traditional fitness enthusiasts, who have followed the same workout program for years and wonder why they have stopped experiencing results.
The general adaptation syndrome describes how the human body responds to an exercise stimulus. There is the shock phase, when the exercise stimulus is first applied. This is followed by an adaptation phase of approximately eight to 12 weeks, where the body experiences its greatest response to the exercise stimulus. This leads to the exhaustion phase, when the exercise program stops having the desired effect. This is the basic science behind periodization, which is the practice of adjusting workout intensity on a regular, systematic basis to avoid plateaus.
One sure way to break through a plateau is to change some or all of the variables in the workout program. These variables include: exercise selection, intensity, repetitions, sets, rest interval, tempo (speed of movement) and frequency (the number of exercise sessions in a specific period of time). To stimulate almost immediate changes in your body, increase the amount of weight (thereby increasing the intensity) you use in your workouts. If you find yourself not making any gains or simply want a different exercise program, here are six ways using heavy weights can help you make the changes you want to see in your body.
1. Lifting heavy can cause muscles to grow.
Heavy resistance can recruit and engage more of the type II muscle fibers responsible for generating muscle force. When you lift a heavy weight, you may feel your muscles shaking. This is because your nervous system is working to engage more motor units and muscle fibers to produce the force required to move a weight. Type II muscle fibers are generally responsible for the size and definition of a muscle, so activating more of these fibers can lead help provide immediate results.
2. Lifting heavy improves intramuscular coordination, which is important for improving overall strength.
Intermuscular coordination is the ability of a number of different sections of muscle to work together to produce a movement. Intramuscular coordination is the ability of the fibers that comprise a particular muscle to work together to generate a force. Because it requires more force to contract a muscle, using a heavy resistance can improve the intramuscular coordination in a specific section of muscle, which will also help you become more efficient at generating strength.
3. Lifting heavy can help muscles get stronger without getting bigger.
Sarcoplasmic hypertrophy describes how the sarcoplasm of a muscle increases in size as a result of lifting weights at a moderate to high intensity for a higher number of repetitions (e.g., 10 to 15). Myofibrillar hypertrophy describes how muscle fibers become thicker and denser in response to strength training. Using heavy weights focuses on myofibrillar hypertrophy, resulting in muscle that is thicker and stronger, but not necessarily larger. When lifting an optimal amount of heavy resistance, you should only be able to perform five or fewer repetitions while maintaining good form.
4. Lifting heavy weights can help reduce your biological age.
If you’re over the age of 35, you should definitely be using extremely heavy resistance two to four times a week for periods of four to eight weeks at a time. When adult males hit their mid-30s, they will naturally produce less testosterone unless there is a stimulus that causes the body to produce it. Testosterone is a steroid hormone and is responsible for repairing damaged muscle fibers, which can increase the size and strength output of a muscle. Heavy resistance training is one type of stimulus that can cause males to produce testosterone and help increase bone density, both of which are important markers of biological age. Heavy resistance training can also help women over the age of 35 increase their levels of growth hormone, which is important for developing lean muscle and burning fat.
5. Lifting heavy can help increase your resting metabolism.
One pound of skeletal muscle expends approximately 5 to 7 calories a day at rest. Adding 5 to 7 pounds of muscle can increase your resting metabolism (how efficiently your body produces and uses energy) up to 50 calories a day. This might not sound like a lot, but over the course of a year that is a difference of approximately two-thirds of a pound of fat that you can burn while doing absolutely nothing.
6. Lifting heavy stuff makes you look really cool.
Which gives you bragging rights amongst your friends. The downside is that you will have more requests to help friends or family move furniture, but that’s just the price you have to pay for being ridiculously strong.
Using heavier resistance can be intimidating, because it is a lot harder and the applied force will cause muscle damage. (This is one of the ways that muscles grow; to learn more about muscle growth click here). One side effect of lifting heavy is delayed onset muscle soreness, or DOMS. If you have ever felt DOMS, you know how uncomfortable it can be. While it seems counterintuitive to perform light activity when you’re sore, it can help you recover quicker, which will enable you to do the higher volume of exercise necessary for building muscle and making changes in the body.
Machine training can be the safest approach for using extremely heavy weights. For best results, plan on using weights that make five repetitions incredibly challenging (you should not be able to do a sixth rep) and change your program after 10 or 12 weeks so that you’re changing the stimulus to your body. If you want to make sure that you get the best results from your time in the gym, considering hiring an Atlanta Personal Trainer to help adjust your program so that you are safe when increasing the amount of resistance you use.
Adapted from:
http://www.acefitness.org/acefit/healthy-living-article/60/6002/why-you-should-be-lifting-heavy
Summer eating doesn’t have to be stressful. In fact, you can enjoy the sun, sand, heat and treats without adding to your waistline you worked hard for. Here is a list of common nutrition mistakes that most of us are guilty of making at times, and easy ways to fix them so you don’t have to stress this summer:
1. The mistake: Eating salty snacks
The problem: Salty snacks (think processed snack foods, particularly those in packages such as chips, pretzels, cookies, etc.,) cause bloat as your body retains water to help to dilute the salt. The result is an unpleasant swelling in your belly, face and extremities.
The fix: Swap chips, pretzels and other snack foods for a satisfying bite that doesn’t come in a package. Think crunchy veggies and crisp sliced apples. Choose a lower-calorie dip such as hummus and, whenever possible, choose low-sodium varieties. Or try Greek Yogurt Veggie Dip for veggies. Consider dipping apples in yogurt or in a dollop of nut butter, or munch on a single handful of crunchy almonds with the apple slices. Try roasted chickpeas or air-popped popcorn or frozen grapes with an ounce of low-fat cheese.
2. The mistake: Drinking too much alcohol
The problem: Beach vacations and cruises tend to provide many opportunities to indulge in alcohol, especially sugary drinks such as margaritas and piña coladas. But one seemingly innocent 10-ounce margarita could set you back more than 500 calories, nearly a third of the total amount of calories many women who are hoping to lose some weight should consume in an entire day. And tropical drinks often have similar calorie counts. Alcohol also tends to make you feel hungrier, thirstier and less concerned about what you’re eating. This is a triple whammy that can make you quickly pack on the pounds.
The fix: First, start with a plan. Before you start drinking, decide exactly how many alcoholic drinks you’ll have per day. Ideally, women should aim for one drink per day, and men should aim for no more than two. Simply setting a limit can help prevent you from overindulging. To help you to stick to your limit, start with a calorie-free beverage such as seltzer, and then alternate alcoholic beverages with non-caloric ones. Also, try to eat a bit lighter, healthier meals throughout the day to balance out the added calories from the alcohol.
3. The mistake: Indulging in too many sweet treats
The problem: Sweet treats are typically packed with calories and are often high in fat, as well. And an equally large problem is that sweets don’t keep you full, while giving you an energy rush followed by a crash. Energy dips often result the need for a quick pick-me up and an increased craving for even more sweets, so you end up overeating, often on junk food.
The fix: Take advantage of naturally occurring sweets to satisfy your sweet cravings. Naturally sweet foods without added sugar (think: fruits and treats made with them) are typically much lower in calories than those with added sweeteners. Plus, sweets from fruits are packed with nutrients. As veggie-loving registered dietitians who have a sweet tooth that we work hard to keep in check, we’re all too familiar with the temptation to cool off with cold, refreshing sweet treats such as ice cream, frozen yogurt and slushes. Having alternative fixes is what saves us from getting in over our heads. Blended frozen fruit or combined with yogurt or nut milks work wonders. If you’re feeling especially motivated, try cooling off with a large glass of fruit-infused water. Otherwise, a fresh fruit smoothie including a cup of berries, yogurt and add-ins such as cocoa, cinnamon or ginger can turn the flavor up a notch.
4. The mistake: Indulging in too many sweet treats
The problem: Because you sweat a bit more in the warmer months, you need to be mindful to replace the lost water. When you don’t properly rehydrate, you may feel lethargic, as water is needed to create energy. You also mistake thirst for hunger and overeat when you really just need a glass of water.
The fix: Be sure to eat plenty of veggies (they hydrate you) and aim to drink roughly half your body weight, in ounces—and even more if you’re spending time outside. So, if you weigh 150 pounds, aim to drink about 75 ounces of water daily. The good news is if you aren’t a fan of water, a little bit of flavor from fruits or veggies can add both variety and some extra vitamins as well.
5. The mistake: Crash dieting
The problem: Crash diets provide far too few calories to maintain adequate energy levels and too few nutrients for good health, so they typically create fatigue, grogginess and crankiness after the first few days. Plus, most crash diets backfire when they’re over, creating a quick rebound to a higher weight than before the diet started. If crash diets are your jam and your go-to for looking “swimsuit ready,” it’s time to try something new.
The fix: Focus on eating healthy, well-balanced meals by filling about half your plate with vegetables and rounding out one-quarter of your plate with wholesome carbs such as fruits and whole grains, and the other quarter with lean protein such as fish, pulses (legumes), and low-fat dairy or other calcium-rich foods. This way you’ll weed out the foods that aren’t good for health and that pack on pounds, while consuming a lower-calorie diet that fills you with health-promoting nutrients.
Adapted from: www.acefitness.org/blog/5989/5-nutrition-mistakes-to-avoid-this-summer
LIVE LIFE FIT
CLIENT OF THE MONTH
Stephanie Aaron
June 2016
Stephanie has come such a long way in her time training at our studio. First thing you’ll notice about Stephanie is that she always walks in with a smile one her face and brings positive energy to each training session. Not only does she do a great job in the studio, but she also does a great job with her nutrition and workouts outside of the studio. Stephanie’s dedication to her workouts and nutrition has resulted in a total loss of 32 inches and her strength has gone through the roof! In a short four week period she increased her 1-rep max on bench, squat, deadlift, and push press by 10-35lbs. resulting in numbers of 110, 170, 150, and 75 respectively (who’s says ladies can’t lift heavy?!). She’s also been a great influence on her friends and getting them involved in exercise as well! Thank you for your motivation, encouragement and inspiration to others! Congratulations Stephanie on the progress thus far, keep it up!
CLIENT OF THE MONTH
Beth
April 2016
We are proud to introduce you to our April 2016 client of the month, Beth Wellesley! Beth, 33, has been on a path to success since the day she walked in for her first session over 3 years ago. When Beth first came to Brad Kolowich Jr Personal Training Studio she was preparing for her upcoming wedding. Since her June 2013 nuptials, Beth has continued to commit to two workouts a week AND (other than travel) she has yet to miss a single workout! Beth has sustained a healthy lean physique through regular strength training, walking, yoga and having a positive ‘can-do’ attitude!
Late last summer Beth announced she and her husband would be expecting their first child in May 2016. At 35 weeks pregnant, Beth has continued to work full time and sustain her regular training schedule. Though step-ups, push-ups and bench dips might not feel as easy as they did nine months ago, you won’t hear Beth complain but rather you’ll see her smiling through the task at hand. Her optimistic disposition and dedication to she and her growing baby’s health is nothing short of exceptionally inspiring! Thank you Beth for being a source of motivation and inspiration for us all! Congrats on your growing family and best wishes as you round the corner to the final weeks of your pregnancy!
LIVE LIFE FIT
Client of the Month
February 2016
We are proud to introduce you to our February Live Life Fit client of the month, John Dean! John, 33, has been on a path to success since the day he walked in the front door for his first session at Brad Kolowich Jr. Fitness Studio. In just four short months, John has completely transformed his body composition. With a goal of improving his overall health, wellness and physique, John has quickly seen and felt the success off his efforts and is still striving for more!
John has made a tremendous effort to go above and beyond what many of us would consider comfortable, as he wakes up before the birds to arrive early to his 6:00am workouts. John also consistently sticks around after his demanding workouts to complete extra high intensity interval training and core training on his own.
John’s amazing work ethic extends beyond our training studio. He tracks his caloric intake through MyFitnessPal on a daily basis and also sleeps in his basement on nights before training, as to not disturb his wife and three young daughters when he leaves for the gym in the morning. John’s current transformation is a true testament to his hard work, program adherence and lifestyle. Excellent job John! We are extremely proud of your efforts to Live Life Fit!
Suzanne McBride
December 2015
We’d like to introduce you to the December client of the month, Suzanne McBride. Suzanne, 62, is from Alpharetta, Ga and was one of Brad’s very first personal training clients. She has consistently been working out with our team now for NINE YEARS! Suzanne has followed the studio from beginning with Brad at The Pace Club, to his start-up private training business out of his condo gym, to our first private location at the Berkeley Lofts and will now follow us to our new location on Chattahoochee Ave! We’ve helped her prepare for weddings, recover and rebuild strength through two knee replacements and a variety of other goals. At the start of this year, Suzanne set her mind to achieving her all time lowest weight in her nine year endeavor of training with us. She has consistently made the morning commute to midtown from Alpharetta (alongside the rest of the ATLien commuters) to endure an hour of torture with Mandy. In addition to her weekly sessions at the studio, Suzanne commits to daily cardio sessions! The daily exercise and counting calories helped Suzanne reach and now maintain her lowest weight in nearly a decade. Each day Suzanne enters the studio with a genuine smile, abundance of optimism, and a competitive drive that has helped her dominate our leaderboard. Suzanne holds the studio record for push-ups, bench squats, an 8:14 plank, and the v-max. This month, we’d like to give two thumbs up to Suzanne for her ongoing commitment and dedication to bettering her health! Congrats Suzanne!
LIVE LIFE FIT
CLIENT OF THE MONTH
Jeff Johnson
November 2015
We’d like to introduce you to our November 2015 client of the month, Jeff Johnson. Jeff started training with us one year ago. He is the owner of Above Atlanta, and despite his hectic schedule, he always finds time to get in here and hit his workouts with Jonathan 4 days per week.
Jeff started training with us because he was dealing with off and on lower back pain, and had gotten into a rut doing the same workout routines. He felt as if he was not making progress towards his goals. Since starting with us, he never skips a workout, and also hits fasted cardio on his own before coming in. Over the last five months, not only has Jeff lost 30 lbs, but he has stacked on some serious lean muscle mass, and most importantly his back pains have diminished! His positive outlook on life and tremendous sense of humor are such a joy to work with. Congrats Jeff on all of your hard work and fitness accomplishments. You are a huge inspiration and we can’t wait to see you continue to chase and achieve your goals!
-Jonathan Kolowich
Jessica Spencer
October 2015
We’d like to introduce to you our October 2015 client of the month, Jessica Spencer. Jessica began her journey to better her health and fitness a little over a year ago. She commutes from Covington three times a week for her hour workouts while also juggling a husband, four year old son, and is the owner of Tire South with locations in McDonough and Atlanta.
Despite Jessica’s already demanding schedule, she is one of the hardest working clients we’ve seen! She always brings to the gym a fantastic attitude, a willingness to do whatever needs to be done, and a great sense of humor! Jessica is always a pleasure to work with! Jessica set a goal to achieve six pack abs before her 30th birthday. On September 29th Jessica not only entered a new decade of her life in the best shape she’s ever been in, she carried with her a six pack!
Congrats Jessica on all your hard work and fitness accomplishments! Thanks for showing us that all dreams and goals are achievable! You’re an inspiration to so many!
Kristie Wilson
September 2015
We’re ecstatic to introduce you to our September Client of the Month, Kristie Wilson! Kristie has been on a quest to improve her body composition since her first visit to our studio in April 2015. In just five short months, she has accomplished her original goal of 30 pounds lost, and has no plans of stopping there! Kristie and her fiancé Ryan (who is giving Kristie a run for her money with his impressive transformation as well) will be walking down the aisle in March 2016! Between now and then, Kristie plans on continuing to lose body fat, build muscle, and put an even greater focus on developing her metabolism.
We love seeing people learn how to live a healthy, sustainable lifestyle at such a young age, and are even more thrilled to see it work its magic on such a kind, hard-working, and all-around wonderful client! Kristie, your transformation is inspiring beyond words – you truly are an exemplary model of how to LiveLifeFit!