You have probably heard about the many benefits of resistance training. Here are just a few:

1. Increase in muscle strength
2. Injury prevention
3. Improved bone density

But what about F.A.T. B.U.R.N.? Here are the two reasons that resistance training is the most effective way to B.U.R.N. F.A.T.

1. Oxygen Debt
Now I know debt isn’t usually a word that we enjoy…but in this case I’m sure you will agree that it’s a great thing. Resistance training puts your body into oxygen debt which means you will B.U.R.N. F.A.T. as you recover from your workout. And this effect can last quite awhile – studies have shown an increase in calorie burning for up to three days following a resistance training workout.

2. Lean Tissue Burns More
The other way that F.A.T. B.U.R.N. is accomplished with resistance training is through an increase in your resting metabolism. You see, lean tissue (muscle) requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.

When you perform resistance training exercises your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Resistance training is truly worth your time – talk about an exercise that keeps on giving.

Wouldn’t you love to reap the rewards of a solid resistance training program by waking up slimmer every morning? I love nothing more than to see my clients achieve awesome results – clients just like you, who decided to change their shape forever by giving me a call.

Do something nice for yourself – contact me today – together we will turn you into a F.A.T.B.U.R.N.I.N.G. machine.
 
In Health,

Brien

Myofascial Release is a form of soft tissue therapy which includes, but is not limited to structural assessments and manual massage techniques for stretching the fascia and releasing bonds between fascia, integument, muscles, and bones; with the goal of eliminating pain, increasing range of motion and balancing the body.

The fascia is manipulated, directly or indirectly, allowing the connective tissue fibers to reorganize themselves in a more flexible, functional fashion. In addition Myofascial release (note the lower case r), can simply be considered a general manual massage technique any ‘lay person’ can use to eliminate general fascial restrictions on a living mammalian body.

Fascia is located between the skin and the underlying structure of muscle and bone, it is a seamless web of connective tissue that covers and connects the muscles, organs, and skeletal structures in our body. Muscle and fascia are united forming the myofascia system.

Injuries, stress, inflammation, trauma, and poor posture can cause restriction to fascia. Since fascia is an interconnected web, the restriction or tightness to fascia at a place, with time can spread to other places in the body like a pull in a sweater. The goal of myofascial release is to release fascia restriction and restore its tissue health.

Trigger points are described as hyperirritable spots in skeletal muscle that are associated with palpable nodules in taut bands of muscle fibers. Trigger point researchers believe that palpable nodules are small contraction knots and a common cause of pain. Compression of a trigger point may elicit local tenderness, referred pain, or local twitch response.
Source: http://en.wikipedia.org/wiki/Myofascial_Release

Given many do not have the time or the finances to get work with a massage therapist on a daily basis you can perform myofascial release on yourself with the following massage tools:

1. Hands, Fingers, Forearms, Elbows, Knees, Feet
2. Trigger Wheel
3. Electronic Massagers, Foot Wheel, Intracell Stick (The Intracell Stick provides myofascial release and trigger point therapy by segmentally elongating muscle bundles). 
4. Balls: Tennis Ball, Baseball, Golf Ball
5. Foam Rolls

The objective is to release trigger points (short-tight muscles that elicit pain when pressed) for approximately 20s.

Perform self massage for 2 min/station for total of 8 minutes.

 #1: Foam Roll: Upper Back/Mid Back?Back Ext/Rot/Neck/Lats/Low Back/Calves/Hip Flexors/QuadsGroin/Shins/Side of Legs;

#2: Stick: Neck/Forearms/Calves/Shins;

#3:  Baseball:  Piriformis w/ Leg Cross Over & Other Tight Areas;

#4:  Golf Ball/ Baseball on Arches & Pec Massage

Check out the following videos on the self massage warm-up: 

Self Massage Introduction

Self Massage Props

Self Massage Foot Roll

Self Massage Stick

Self Massage Foam Roll

Self Massage Wrap-Up

Flexibility is the range of motion available in a joint, such as the hip, or series of joints such as the spine. If you have areas that are tight you are performing below your genetic potential. Given our lifestyles, genetics and awareness or lack of awareness, we all have certain areas that have restrictions due to muscular imbalances. Over time these imbalances create movement dysfunctions and pains, which ultimately cause many to abandon certain actions, exercises or their sport.

There has been a paradigm shift in regards to flexibility training, stretching and warming up prior to participating in a sport. If you have never received up-to-date advice on stretching it is only a matter of when you get injured, not if. We now know that performing static stretches before exercise (i.e. holding a stretch for 30s) is detrimental to performance and can promote injuries. Post exercise  static stretches are still recommended.

A common phenomenon before running is to perform a series of static stretches to prepare for the run. The exercises are supposedly done to prevent injuries. Interestingly enough, studies of endurance runners have shown warm-up static stretching have the opposite effect. In one well known study by Jacobs & Berson (1986), it was found that those who stretched beforehand were injured more often than non-stretchers. Many coaches have heard about this and other studies and have eliminated warming up all together. This is not a good idea either because you can not perform at your optimal ability when the body is not prepared to do so.

Most are confused about what to do to warm-up prior to an event and how to optimally develop flexibility. This confusion has caused many suffer to injury as a result because they, their coaches, friends, and parents are still doing old school warm-ups. Even in yoga classes around the world many are getting injured because they are pushing instead of relaxing and attempting to stretch beyond their limits.

Flexibility is the secret weapon for success; however, it can be complex topic. Many still believe that flexibility is related to touching their toes. Many also believe that if they can’t tough their toes, the hamstrings are the culprit. What I have found through testing thousands of people is that generally the hamstrings are not the limiting factor for this movement. Interestingly, the calves and the spinal muscles seem to be more important areas of restriction. This is extremely important information to know because many are stretching the wrong muscles and wasting their time. They are also increasing their risk of injury instead of preventing injuries because muscles that are already flexible should not be stretched. Something to remember is that just because a muscle feels tight doesn’t mean you should stretch it. If I bend over from the waist, I will feel my hamstrings; however, the tighter or more restricted my spinal muscles and calves are I will feel my hamstrings more because the hamstrings are compensating for my lack of movement elsewhere. By evaluating each individual range of motion, we can understand the body better and what stretches should be done to achieve balance.

All activities of daily living and sports have a specific requirement for flexibility. Some sports require more flexibility than others (i.e. gymnastics & dance).  Without movement-specific flexibility you will never attain full muscle strength, control or performance potential.

Now that you know that static stretching is no longer the preferred form of warming-up, you need to know what is the best way to get ready for an exercise session. The answer is through self massage techniques and active mobility (dynamic) exercises.

Every team and athlete that I work with completes as 10-20 minute warm-up routine consisting of self massage exercises using a foam roll, intracell stick and golf or tennis balls, followed by dynamic exercises. The self massage techniques have been shown to increase blood flow, oxygen, endurance, strength, flexibility, speed, power, recovery, relaxation and reduce pain, muscular imbalances, trigger points and muscle soreness. These benefits occur by rolling knots out of the muscle, providing myofascial release and trigger point therapy. Trigger points are short, tight knotty muscles that produce pain when pressed. Trigger points lead to a reduction in performance because the muscles are not capable of producing force the way they should. Using the self massage devices creates a similar result as having your own massage therapist at your beck and call.

Dynamic exercises are those that are rhythmic, performed in a full range of motion and mimic the speed and actions of the work or sport which is being prepared for. Dynamic flexibility is extremely important for high velocity movement sports like as sprinting, baseball and basketball.

Flexibility is vital for performance, injury prevention and the treatment of pain. Good flexibility improves your joint’s range of motion, allowing the joints to easily accommodate the desired joint angles without undue stress on the tissues around them. Stretching also forms an integral part of rehabilitation programs following injury. It is accepted that a muscle tear will heal with scar tissue. This scar tissue tends to be functionally shorter and have more resistance to stretch than normal healthy muscle tissue. Therefore flexibility training is used at an appropriate time in the healing process to assist in lengthening this contracted scar tissue.

Now that you understand the need for flexibility, you should understand why I have seen tremendous results when I design personal flexibility programs for my clients that want to reduce pain and optimize performance. Without flexibility top strength, speed and power are not going to be achieved.

If you would like a comprehensive evaluation to figure out your needs contact me at info@OptimalFitnessLifestyle.com or 650-654-4604.

In Health,

Brien

Hiring a personal trainer can be an invaluable asset to your training routine — but only if your trainer is qualified and well educated about your medical history.  A good trainer should ask you plenty of questions about your medical background, as well as any injuries or surgeries that might cause a problem with your workouts, either now or down the road.  If your prospective trainer does not ask about your health or previous medical concerns, you should start looking for another trainer.

The best trainer will have spent a good deal of time educating him or herself about personal training.  Ask if he or she has a degree in: Exercise Science, Kinesiology, Exercise Physiology, Physical Education, or in a related health-and-fitness field.  If they do hold a degree, you can be fairly certain they have the knowledge to perform at a competent level.  Your trainer should be certified in CPR and first aid, and will also carry liability insurance.

Make sure to ask your prospective trainer questions, like how long he or she has been training. Ask about the kinds of clients they usually work with, and get recommendations from some of their previous clients.

There are no national standards for personal trainers, so you need to verify that your trainer is certified, and determine which agency has done the certification. Also, find out the requirements for the certification your trainer holds. Training certifications are usually best if done through a nonprofit organization, but that is not a fail-safe determination.

Also check to see if the certification requires any sort of continuing education, and what that program involves. Does your trainer have to be tested on his or her skills, or does he or she just have to mail a valid check?  You want the best of care when you are going to be pushing your body to the limits.

If you are thinking that a trainer is not for you because you are not body building, then perhaps you should think again.  While personal trainers can certainly be enlisted by a body builder to help him or her “pump up,” a trainer should be able to help you meet the personal goals you set for your own body (within reason).  If you are looking to lose weight, get healthier, or just tone some of your muscles, a personal trainer can tailor a workout to meet those goals and keep you on track.

Movie stars use personal trainers all the time to trim the right muscles and look great for their latest film projects. You can find your own trainer to help you look great for your next trip to the beach, that marathon you want to win, or just to live a longer, healthier life.

Author: Scott White

Source: http://www.personalpowertraining.net/pptsw.html