Considering a Fitness Trainer or Fitness Program? INTEGRATE Performance Fitness is located in Palo Alto, CA and is available for semi-private (2-3 people) and large group sessions.
Check out our calendar of events and join us today. Have questions – send an email to firstname.lastname@example.org and get some answers. Al is happy to speak to you about a fitness plan to meet (and surpass) your goals.
Al Painter is a National Academy of Sports Medicine (NASM) certified Performance Enhancement Specialist as well as an NASM Corrective Exercise Specialist. He also holds a degree in Communications from Santa Clara University. His area of specialty is endurance athlete specific strength training.
Al has also been named “Best Bay Area Personal Trainer” by CitySports Magazine as well as being the recipient of a “People’s Choice Award” from Palo Alto Daily News.
Posted On: December 10, 2013
If you read this blog regularly, you know that a) sarcasm is a cornerstone of my prose, b) I have certain “beliefs” shall we say on training and c) it makes me nuts when people do the wrong exercises the wrong way. You also get a healthy helping of science from time to time as well.
With that being said, think of me as your self appointed workout watchdog on a mission to help you exercise the right way. Listen to what I say, obtain awesome. Its a pretty simple formula that works.
Apply a little common sense to science, train correctly, and BAHZING!! Reach new levels of tremendous. Luckily I know of just such methods to help you reach your goals.
Alas, life doesn’t imitate art when it comes to exercise, and I see it every time I go to a big box public gym. It is a veritable concerto of catastrophic muscular movement massacre.
Tone, Shape, Burn = Size, Power, Strength
Everyone in the gym is chasing the same goal. For men it’s strength, size and power. For women it’s tone, shape and burn. You know what, THOSE ARE THE SAME THING!
Yep, the EXACT same thing. Just spelled differently. Marketed differently too, but that’s another rant for another day.
The reason being is if you tone you are putting on size, eating up more calories and changing body composition. If you are burning you are taxing the muscles, usually with some form of power or power endurance, to achieve physiological adaptation. And if you are shaping, you are changing the how the muscles look by reducing your body fat so you look better. See, both camps, chasing the same thing.
The effort is obviously there, not too mention the intent. So then why don’t most people’s programs work?
Why Your Workout Doesn’t Work
I think its a pretty simple explanation: most people go into a gym to improve the way they look, and not the way they move, which is a lot more important. Aside from people training for a specific sport or event, this is most likely why. And herein lies the biggest stumbling block to fitness goal success.
If you’re abs are toned enough to do laundry on, but you throw your back out putting on your shoes, your program isn’t working. If you can leg press 1000lbs, but you primarily use your quads and calves with your heels to get out of a chair, fitness fail, you’re not getting better.
Instead of systematically trying to improve the way they move, people mistakenly chose to improve the way they look, follow the wrong system, waste a ton of time, still aren’t in shape and don’t ever get stronger.
The Key to Getting Stronger: Monotony
Getting stronger, leaner, faster, more powerful, etc is built on a foundation of monotony, and for most people its just too damn boring. I know this first hand because I too struggle with wanting variety, and my body needing monotony to function its best.
I’ve tried to push these boundaries, but more times than not, monotony trumps variety when it comes to the way I move and feel the day after a workout. Aches and pains? Gone! Improved athletic performance? You betcha! Easier time existing? You bet your sweet, well, glutes!
Why do 100′s of bridges to create the foundation of your squat/deadlift pattern if you can do a 97 exercise routine, build up a huge sweat and “feel” like you did something the next day?
I tell you what, I’ve trained people who “felt like they did something” for three to four days post workout using only three exercises who got much stronger, much faster and much more fit in six months than most of their friends, spouses, etc did in a year.
You can’t get better until you master fundamental movements that allow you to do density training and metabolic circuits to crush calories and get lean.
And that my friends is how you get into better shape, and it is something I can definitely help you with. If you live in the Silicon Valley, shoot me a line, come in for an eval, and learn how to use monotony to build a better body.
In fact I double dog dare you to. What are you, Chicken McFly??
THE COMMON SENSE FINE PRINT!
Never attempt any new exercises mentioned in the Fitness411 blog without a thorough evaluation from a physician, personal trainer, strength coach, athletic trainer, physical therapist or sports chiropractor.
Read This Full Article
Posted On: December 10, 2013
Essentially, I’m a one trick pony. If you need someone to go really REALLY fast for an incredibly short amount of time, I’m your huckleberry. My legs are a haven for fast twitch muscle fibers!
Aaaaaaaaaaaaaaaand, on the flip side, my pistons become stone pillars uphill because they are a barren wasteland for slow twitch fibers. Basically, my motor runs hot for a short bouts. When it comes time to wind it up and let it go for 20-30 mins uphill, my lower body stages a muscular mutiny.
BUT fear not my fellow vertically challenged bike riders, there is hope, and it can be obtained off the bike in the gym. Yes, eventually you’ll have to get in the saddle and climb at some point for specificity of training.
We know that weight training benefits cyclists, you can click here for an earlier write up as to why complete with really cool science. The good news is you will have a much more manageable time if you do this exercise.
Its called a Bulgarian Split Squat, and it goes a long way to helping you climb better. There are very few exercises that mimic the angle of force generation of the seated position riding a bike like this. Plus it allows you to load the trunk up to make said activity stronger over time.
Without further ado, its time to use your eyes to help your legs work better when you ride!
This is a very simple exercise that can yield big results for your bike riding. You can use the body weight version as well as holding a load in the carry, rack or overhead positions. BUT, you MUST master the body weight version first BEFORE you move on to something more challenging.
Need a strength training program to maximize your off season training out of the saddle? Contact IPF and let me create a customized program for you that has proven to get results.
ALWAYS get your Dr’s clearance before trying a new exercise program. You should also get a full eval from a trusted physical therapist,
chiropractor or strength coach PRIOR to doing any of the exercises in the Fitness411 Blog. To do so is to do them at your OWN risk.
Posted On: December 4, 2013
Somehow, we lost the boys of summer and have transitioned to grid iron greatness each Sunday. Translation for those of you not familiar with sports slang: where the hell did summer go and how did we get to fall so fast?
It happens every year and it still catches me by surprise. Luckily, working out keeps me sane.
And speaking of, if I remember correctly, this is a blog about all things training. Which includes the best ways to train not only at the gym or on the road, but at home too.
Everyone knows this is an insane time of year. Crazy schedules, soooooper “fun” family visits and trying to pack about 87 hours worth of living into each day until they drop the ball in Times Square on New Year’s Eve.
That means getting in a workout can get a little tricky. Unless you read this blog, and follow the exercise awesome that it pontificates. Your reward for your viewership is a quick three exercise dumbbell complex that will keep you on track with your fitness.
Its based on three movements we make every day (walking, squatting, hinging), and if practice them enough, you will move with the fluidity of, well, someone who moves fluidly. While your muscles won’t be feeling any holiday cheer as you do these exercises, your head will experience the spirit of the season like nobody’s business. Think of it as muscular egg nog, mmmmmmmmmmmmm, egg nog…..
Equipment Needed: dummbells and floor space
1) Loaded Marches (20 total marches)
If you don’t have 20-30 steps worth of runway at your house, loaded marches work really well. They challenge single stability and strength as well as put quite a bit of “Ho! Ho! Ho!” into your core.
2) Suitcase Deadlifts (7-10 reps)
3) Goblet Squats (5-10 reps)
If you would like more ideas for home training, or would like the guess work taken out of putting together your own training, click here to get for more information on the INTEGRATE “Do It Yourself” custom designed workout program. If you know of someone who works out at home, send the post along and give them some more ideas!
ALWAYS get your Dr’s clearance before trying a new exercise program. You should also get a full eval from a trusted physical therapist, chiropractor or strength coach PRIOR to doing any of the exercises in the Fitness411 Blog. To do so is to do them at your OWN risk.