Complexes For Summer Physiques!!!

Barbell complexes are extremely effective when it comes to strength gains and fat loss. A complex is when a series of movements are performed in a row without ever putting the bar/dumbbells down.
The intense training effect from a barbell complex increases EPOC (excess post exercise oxygen consumption) and burns more calories over a prolonged period of time. EPOC is the increased rate of oxygen intake following exercise. Elevated EPOC can last anywhere from 16-48 hours after exercise. In short, you will burn more calories over a longer period of time.
Complexes are a fun, challenging way to train. Here is a quick sample complex you can try:

Barbell Deadlift x 10
Barbell Row x 10
Barbell Squat x 10
Barbell Press x 10

You can use two dumb bells in place of the barbell if you wish.
The goal is to perform each movement right after the other without ever putting the bar down. Each movement leads into the next. Perform the complex 4-5 times. Resting 60 seconds between rounds. Choose a weight that allows you to get about 12-15 reps on each movement.
Give complexes a try and enjoy the new and improved body composition!!

-Eric
FTNewtonville.com

Strengthening For Golf!

Golf season is in full swing (pun intended)!! How can we adapt our strength training to incorporate core stablility that will equate to longer drives, easier shots out of the rough, and prevent injury? Try this routine out to improve your golf game!

Paloff Cable Hold x :30 seconds each side

Plank x :45-:60 seconds

Side Plank x :20 seconds each side

Cable Chop x 10-12 reps

Complete each movement 3 times through. Resting 45-60 seconds between sets.

Notice how there is no "crunching" movement or twisting movement. Contrary to popular belief, you do not rotate through the core when you swing. You rotate through the thoracic spine (shoulders). The function of the core through a golf swing is actually stablization, especially through impact. The better we are at stabalizing the core during this time, the better we will be at generating power throughout the swing. More power equals more distance!

-Eric

FTNewtonville.com

Foam Roll!!!

Foam rolling has recently become a standard in today's fitness industry for its numerous benefits ranging from increased mobility to injury prevention.

Foam rolling before a training session can help with breaking up scar tissue and improving blood flow to the muscles, priming them for movement. You can also benefit from rolling after a training session to help aid in recovery.

Think of your muscles like a rubber band. If you tie the band up and pull it tight you get a small bump. If you were to work the muscle in this condition the bump will only increase tightness and shorten your range of motion. Foam rolling helps break up these little "bumps" and decreases muscle density. As stated in the title, think of it as a poor man's massage!

I have my client's roll either before or after training sessions, depending on their mobility. I also stress to them the importance of rolling and recommend they purchase one for their homes as well. I tell them to roll at least 3-4 times per week when they aren't with me. It only takes a few minutes and can be done while they watch t.v.!

Foam rollers are pretty inexpensive, and can be purchased in the $25-$35 range. Grab one today and reap the benefits of improved recovery, increased mobility, and decreased muscle soreness!

-Eric

FTNewtonville.com

Beach Ready Routine!!

It is that time of the year again! Warm weather and the beach! Want to look your best and feel great at the same time? Add in some full body circuit training to increase muscle size, definition, and leanness. While it is nice to isolate certain muscle groups every now and again, completing full body workouts increases EPOC (excess post oxygen consumption), which means more calories burned! Pointing you in the right direction to a lean summer body! Here is a sample workout:

Jump Squats x 10

Stiff Leg Deadlift x 10

Chin Ups or Inverted Rows x 10

Push Ups x 10

Reverse Crunch x 10

Take the least amount of time possible between movements. Complete the circuit 3-4 times. This hits every major muscle group in the body and achieves the EPOC effect. Goodluck!

-Eric

FTNewtonville.com

Women-Bullet Proof Your Knees!!!

Women are susceptible to knee injuries because of the natural angle created from their hips to their knees. This is called the "Q" angle. What happens with women is their vastus lateralis (outer quad) over develops and puts pressure on the knee. This is the main reason women are more prone to ACL injuries. One way to help avoid these issues is to strengthen the vastus medialis (VMO or inner quad), and biceps femoris (hamstrings).

A few movements that can help strengthen the vastus medialis and hamstrings:

-Front Squat
-Plie Squat
-Conventional Deadlift
-Stiff Leg Deadlift
-Pull Throughs

Add these movements to your strength training routine and find solace in the fact that you are bullet proofing your knees AND getting them ready for activity!

-Eric
FTNewtonville

Benefits Of Fish Oil

A multi vitamin is commonplace amongst individuals who are trying to stay healthy. The latest supplement that is starting to garner extra attention (for good reason), is fish oil. Supplementing with fish oil has been shown to:

1. Improved insulin sensitivity

2. Improved blood circulation

3. Reduced inflammation

4. Improved brain function

5. Lower triglycerides (bad cholesterol)

Adding fish oil to your daily nutrition plan can have a huge impact on overall health. It can now be found in any grocery market, as well as supplement stores. Try taking in 2-5 grams per day of fish oil and reap the benefits!

-Eric

FTNewtonville.com

A Complex Situation

Complexes are a group of exercises that are performed back to back without ever setting the dumbbell/barbell down. When performed correctly, complexes can target every muscle group in the body, and really jack up resting metabolism (EPOC). In turn, this increases the amount of calories that your body will burn in a resting state FOR UP TO THE NEXT 48 HOURS! Talk about bang for your buck exercises.

Give this complex a try and see how you feel! Remember, each movement is performed right after the other without ever putting the bar down. After the last movement is completed, rest 90 seconds before starting again. Try for 3 full times through the complex.

Stiff Leg Deadlift x 10
Barbell Row x 10
Hang Clean x 10
Front Squat x 10
Push Press x 10

This complex targets all the major muscle groups in the body!

-Eric
FTNewtonville.com