Posted Jan 1, 2011
Thinking about burning off holiday calories? Well, you are not alone. Many Americans, rank getting in shape high on their list of New Year’s resolutions.
It’s that time of year when more Americans are thinking about getting in shape.
“Number one thing is nutrition; you got to change what you eat,” says Dock Mangrum Jr.
Master Trainer Dock Magnum says you are what you eat. Junk in, Junk out. So he recommends replacing foods high in fat, with healthier choices. Like chicken and fish, fresh fruit and vegetables.
Then it’s time to hit the gym and start cardio to increase endurance and promote heart health.
“But also cardio is going to help you burn extra calories,” Mangrum says.
When it comes to cardio, longer is not always better.
It’s important to have a trained professional help determine your target heart rate.
“If you don’t know what your target heart rate is, chances are you could be burning muscle,” Mangrum says.
Weight training is next.
No need to concern yourself with how much others are lifting. Every one starts somewhere.
It’s more important to train smart; starting with light weight, and gradually increasing to heavier weight.
Mangrum prefers free weights because they allow a full range of motion.
“Machines weights are good secondarily,” says Mangrum. “Free weights allow individuals to engage their core as well. So they are targeting other muscle groups they wouldn’t target on a machine.”
Using correct form helps avoid injury and allows you to achieve goals faster, because it isolates targeted muscles.
“Back is nice and straight, as you can see he’s contracting latissimus dorsi here,” Mangrum says.
Experts say strength training should be more than a new year’s fad, rather a way of life.
You’ll have more success staying in the gym if you make training an important part of your routine. So set a reasonable schedule that you can stick too.
Like Ramon Garcia. “I’ve been at it three months now and I’ve seen big results,” Garica says.
Garcia suffered a stroke a year ago.
To anyone thinking about living healthier he says, just do it. “Commit to a health club and get yourself in shape,” says Garcia.
Before starting any workout regiment, consult your physician to make sure you are healthy enough for cardio and weight training.
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