by David Minishian | Jan 20, 2023 | Bodybuilding, Exercise, Fat Loss, Fitness, Nutrition, Sleep, Strength Training
With the right training and nutrition, you can achieve the lean, tone physique you’ve always dreamed of. This doesn’t just mean building muscle and losing fat; it requires a strategic approach to both. By incorporating specific training methods and nutrition principles used by fitness pros, you can effectively sculpt your body and achieve visible results faster.
Here’s how to get started on your journey to a lean, tone physique.
1. Prioritize Compound Exercises for a Defined Physique
Compound exercises, which involve multiple joint movements and muscle groups, should form the foundation of your training program. These exercises help build muscle mass and improve body composition more efficiently than isolation exercises. For a lean, tone physique, focus on foundational movements like:
- Squats: Target the legs and core, boosting overall lower-body strength.
- Deadlifts: Engage the entire posterior chain, enhancing muscle growth and fat loss.
- Bench Press: Develop the chest, shoulders, and triceps.
- Rows: Strengthen the back and improve posture, critical for a toned upper body.
By performing these movements regularly, you can build a strong, balanced physique that not only looks great but also functions well in daily life.
2. Embrace A Progressive Overload to Sculpt Your Body
A key principle in building a lean, toned physique is progressive overload. This means gradually increasing the demands on your muscles over time. Without consistent progression, your muscles won’t continue to grow or get stronger.
- Increase Weight: Gradually lift heavier weights as your strength improves.
- Boost Reps and Sets: Add more repetitions or sets to your workouts to increase intensity.
- Enhance Range of Motion: Focus on improving form and extending your range of motion for each exercise.
These incremental changes, even if small, will continuously challenge your muscles, preventing plateaus and helping you achieve a sculpted, lean physique.
3. Optimize Your Diet for a Lean, Tone Physique
Diet is just as important as training when it comes to achieving a lean, toned physique. Your nutritional strategy should align with your specific fitness goals, whether that’s building muscle or losing fat.
- For Muscle Growth: Focus on a calorie surplus and consume at least 1 gram of protein per pound of lean body mass. This fuels your workouts and supports muscle recovery.
- For Fat Loss: Maintain your protein intake but reduce overall calories by cutting fats and carbohydrates. This helps preserve muscle while promoting fat loss.
Regardless of your goal, prioritize whole, nutrient-dense foods like lean proteins, whole grains, healthy fats, and plenty of vegetables. Supplements like high-quality protein powders can also be useful for meeting your protein needs.
4. Incorporate Rest and Recovery to Build a Defined Physique
Rest and recovery are crucial for muscle growth and fat loss. Without adequate recovery, you risk overtraining, which can hinder your progress and lead to injury.
- Rest Days: Schedule rest days to allow your muscles to recover and grow.
- Active Recovery: Activities like yoga, stretching, or foam rolling can enhance recovery and reduce muscle soreness.
Listening to your body and incorporating sufficient rest will help you maintain a consistent training schedule and avoid burnout.
5. Prioritize Quality Sleep for a Toned Body
Getting enough sleep is essential for achieving a lean, toned physique. During sleep, your body releases growth hormone, which aids in muscle repair and fat loss.
- Aim for 7-9 hours of sleep per night to maximize recovery and performance.
- Establish a consistent sleep schedule and create a calming bedtime routine to improve sleep quality.
Good sleep habits will support your training efforts and help regulate hunger hormones, making it easier to maintain a healthy diet.
6. Find Support: Workout Partners and Coaches
Having a support system can make a big difference in achieving your fitness goals. A workout partner or coach provides accountability and motivation, helping you stay consistent.
- If you’re in Long Beach, consider joining a group fitness program like Sculpt Fitness’s Small Group Boot Camp or Semi-Private Training Program. These programs offer expert guidance and a supportive community, perfect for building a lean, toned physique.
7. Track Your Progress to Stay on Track
Tracking your progress is key to staying motivated and making adjustments as needed. Use a workout journal to record your exercises, weights, and reps. Take regular progress photos and measurements to visually track changes.
Monitoring your nutrition and lifestyle habits is equally important. Keep a food diary and note how you feel in terms of energy and performance. This comprehensive tracking approach will help you identify areas for improvement and celebrate your achievements.
Conclusion
Building muscle and losing fat requires dedication and consistency, but by implementing these, not so secret, secrets from the pros you can achieve the lean, tone physique you’ve always wanted.
by David Minishian | Jan 16, 2023 | Bodybuilding, Core Strengthening, Exercise, Fat Loss, Fitness, Strength Training
Ready to get in shape and transform your body? If you’re a beginner looking to start an exercise routine, it may be overwhelming trying to decide where to begin. That’s why I’ve created this ultimate full-body workout for beginners to give you some direction. With this program, you’ll be able to tone and strengthen your entire body in just four weeks.
Before we dive into the workout, it’s important to understand that exercise is just one part of the equation when it comes to achieving your fitness goals. A healthy diet and lifestyle habits, such as getting enough sleep and managing stress, are also crucial for success. That being said, practicing this full-body workout routine will make significant changes in your body in only four weeks.
Full body Workout Instructions
- Perform each of the following exercises in the order listed below for 2-3 sets of 12-15 reps, depending on your fitness level.
- Take a 30-60 second rest between sets.
- Aim to complete the entire workout 3 times per week.
- As you progress, you can increase the number of sets and reps, or add additional exercises.
Full-Body Workout for Beginners
Squats
Squats are a foundational exercise for strengthening and toning your lower body, including your glutes, quadriceps, and hamstrings. To perform a squat, stand with your feet shoulder-width apart and your toes pointed slightly outward. Lower your body as if you were going to sit back into a chair, keeping your chest up and your weight in your heels. Push through your heels to return to the starting position. Increase the difficulty by holding dumbbells either in front of your shoulders or down by your sides.
Push-ups
Push-ups are a classic body weight movement for the chest, shoulders, and arms. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. The space between your arms and body should make a 45 degree angle as you bend at the elbows and lower your body until your chest almost touches the ground. Keep your core engaged and your body in a straight line, while pushing through your hands to return to the starting position. If you’re new to push-ups, you can modify the exercise by performing it on your knees or against a wall.
Deadlifts
Deadlifts target the posterior chain muscles along the backside of your body, including your glutes, hamstrings, and lower back. To perform a deadlift, stand with your feet hip-width apart and hold a pair of dumbbells in front of your thighs. Hinge at the hips and lower your body until the dumbbells reach your mid-shins, keeping your shoulder back, chest up and your core engaged. Thrust your hips forward by squeezing your glutes to return to the starting position, and repeat.
Back Rows
Back rows hit the upper back, including your lats, rhomboids, and traps. To perform a bent over back row, stand with your feet shoulder-width apart and hold a pair of dumbbells in front of your thighs with your palms facing inwards or towards each other. Hinge at the hips to lean forward and bend your knees slightly. Keeping your back flat, pull the dumbbells up and back to the side of your body near the belly button, squeezing your shoulder blades together. Lower the dumbbells back to the starting position below the shoulders, and repeat. Make sure to keep your core engaged and avoid rounding your back while performing this exercise.
Lunges
Lunges incorporate more balance and control of the lower body, including your glutes, quadriceps, and hamstrings. To perform a lunge, stand with your feet shoulder-width apart and take a step forward with one foot. Lower your body until your thigh is parallel to the ground, keeping your chest up and your weight in your front heel. At the bottom of the movement, the knee of the back leg should be under the hip. Push through your front heel to return to the starting position, and repeat on the other side.
Bicep curls
Bicep curls are an excellent exercise for isolating your biceps on the front of the upper arms. To perform a bicep curl, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing forward. Curl the dumbbells towards your shoulders, keeping your elbows close to your sides. At the top of the movement, turn your palms away from you so that your pinky finger becomes slightly closer to your face to fully contract the bicep. Lastly, lower the dumbbells back to the starting position, and repeat.
Tricep Kickbacks
Tricep kickbacks are a great exercise for isolating the tricep muscles on the back of your upper arms. To perform a tricep kickback, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing towards the body. Hinge at the hips to lean forward, keeping your back flat and your core engaged. Bend your elbows to bring the dumbbells towards your sides. Once the upper arms are parallel to the ground, extend your arms straight behind you, by bending at the elbow and squeezing your triceps. Lower your arms back to the starting position while keeping the upper arms parallel to the ground, and repeat. Make sure to keep your elbows close to your body throughout the exercise to target the tricep muscles effectively.
Planks (optional)
Planks will strengthen your core and improve your posture. If your core is exceptionally weak, it may be beneficial to incorporate planks into your routine. To perform a plank, start in a push-up position with your hands slightly wider than shoulder-width apart. The entire body from head to toe should be straight, while paying special attention to not raise the hips. Hold this position for 30-60 seconds, keeping your core engaged. To make the exercise more challenging, you can try lifting one foot off the ground or holding the plank on your forearms instead of your hands.
With this ultimate full-body workout for beginners, you’ll be able to significantly tone and strengthen your entire body in just four weeks. Remember to focus on proper form and start with a weight that’s appropriate for your fitness level. As you progress, you can progressively increase the number of sets and reps or add additional exercises. By consistently practicing this workout routine, you’ll be well on your way to achieving your fitness goals and transforming your body.
by David Minishian | Jan 13, 2023 | Exercise, Fitness, Strength Training
Crafting an effective workout routine takes a well thought-out plan. Randomly throwing exercises together can only get you so far. At some point you’ll have to transition from exercising to training by doing an effective workout routine created for a specific goal.
To give you some insight into the process, we’ve compiled a list of 10 surprising tips that will help you create the most effective workout routine of your life.
1. Don’t just focus on the “big four”
Squats, deadlifts, back row, and bench press are important for building strength and muscle and are the foundation for a good workout routine. While these compound movements are important, the “big four” shouldn’t be the only focus of your workout routine. Other isolation exercises that target smaller muscle groups, like bicep curls and tricep dips, or exercises that improve your balance and flexibility, like yoga or pilates play a significant role in a training program. Supplemental exercises round out a routine giving you better overall results and reduce your risk of injury.
2. Mix up your workouts
Doing the exact same workout day after day can get boring and can also lead to a plateau in your progress. Try to mix up your workouts by progressing exercises difficulty, using new exercise modalities, or incorporating new exercises. This can include scaling up the weight or changing the number of repetitions, incorporating more challenging exercises like pistol squats, using negatives or drop sets, or spending time doing an activity you enjoy like running, cycling, swimming, or even just going for a hike. By adding new variables to your workouts, you’ll keep the mind engaged and stay more consistent with training. This will ultimately lead to better results as your body adapts.
3. Pay attention to recovery and rest
Remember that your body needs time to recover after a tough workout. Make sure to schedule in rest days or active recovery days where you do lighter activity or stretching. This will give your muscles time to repair and grow, and will also prevent overtraining and burnout. Overtraining plateaus your results and increases your risk for injury. Sometimes less is more.
4. Find activities you enjoy
Exercise doesn’t have to feel like a chore. In fact, it’s more likely that you’ll stick with a routine if you find activities that you enjoy. Whether it’s dancing, kickboxing, or even just going for a leisurely walk, find something that makes you look forward to exercising. You’ll be more likely to stick with it in the long run and see better results if you foster your relationship with exercise. Even if that activity isn’t the “optimal” method of training, it’s better to build consistency and do something rather than nothing.
5. Set specific and achievable goals
Before you even start planning your workout routine, it’s important to have a clear idea of what you want to accomplish. Do you want to lose weight, build muscle, improve your endurance, or something else? Make sure your goals are specific and achievable. For example, instead of saying “I want to lose weight,” try “My goal is to lose 10 pounds in the next three months by exercising at least three times per week and eating 1800 calories daily.” Having clear and specific goals will give you a concrete path you can actually follow.
6. Make a schedule and stick to it
Once you have your goals in mind, it’s time to start planning your workouts. Make a schedule that works for you and try to stick to it as closely as reasonably possible. Consider factors like your work schedule, family commitments, and energy levels when deciding when and how often to exercise. You might find it helpful to schedule your workouts for the same time each day or week to make it easier to stay consistent. However, when things pop up and disrupt your schedule try to be flexible in your approach. A morning workout on Monday may need to be done in the evening or moved to Tuesday. Adapt to the challenges thrown your way.
7. Warm up and cool down properly
A proper warm-up and cool down are essential for any effective workout routine. A warm-up helps to gradually increase your heart rate and get your muscles ready for exercise, while a cool down helps to gradually decrease your heart rate and relax your muscles. Both are important for preventing injury and speeding up recovery. A good warm-up may include some light cardio and dynamic stretches, while a cool down may include some static stretches and foam rolling.
8. Incorporate strength training
While cardio is important for improving cardiovascular fitness, strength training should be an essential part of any effective workout routine. Strength training helps to build and maintain muscle mass, which is important for metabolism and overall health. It also improves bone density and helps target fat loss to maintain a healthy body composition. Aim to incorporate strength training at least two to three times per week, using a variety of exercises to work each muscle group.
9. Listen to your body
It’s important to listen to your body and pay attention to how it feels during and after your workouts. If you’re feeling exhausted or suffering from aches and pains, it might be time to take a break or scale back your workouts. It’s better to take a step back and adjust your routine than push yourself too hard and risk injury. On the other hand, if you’re feeling energized and strong, it might be time to challenge yourself and try something new. Trust your body and make adjustments as needed.
10. Don’t be afraid to ask for help
Finally, whether you’re new to working out or just feeling stuck in your current routine, don’t be afraid to seek out guidance from a personal trainer or fitness coach. They can help you design a workout plan that is tailored to your specific goals and needs, show you how to progress the program as you get results, and provide support and encouragement along the way.
Creating an effective workout routine involves more than just showing up at the gym and lifting weights. By setting specific and achievable goals, making a schedule and sticking to it, incorporating strength training and other activities, and paying attention to your body, you can craft a routine that is tailored to your needs and goals. With a little bit of planning and dedication, you can achieve the results you want and take your fitness journey to the next level.
by David Minishian | Jan 9, 2023 | Exercise, Fat Loss, Fitness
Toning up, losing fat and getting in great shape can be a challenging goal, but using outdoor workout equipment at local parks can be a convenient and effective resource. In the local Long Beach area we have several parks with available equipment you can use.
Benefits of Using Outdoor Workout Equipment
Using outdoor workout equipment at local parks is an opportunity to exercise in the fresh air and sunshine. This can be more enjoyable and refreshing than working out indoors. If you’re a parent and finding childcare is a challenge, bring your kids to the park. You can get a workout in while they play outside, making it easier to maintain a consistent exercise routine as a family. Additionally, outdoor workout equipment at parks is typically free to use, meaning there are no membership fees or costs involved. This can be a convenient and budget-friendly way to get in shape.
Tips for Success
Using outdoor workout equipment at local parks can be an effective way to tone up and lose fat, but it’s important to follow a few tips to ensure success:
- Wear appropriate clothing and shoes: Make sure to wear comfortable clothing and shoes that are suitable for exercise and the weather conditions. If it’s cold, I suggest dressing in layers that you can remove as needed. As you exercise, you’ll likely warm up quickly and want to remove a layer or two to regulate your body temperature.
- Stay hydrated: Bring a water bottle with you and drink plenty of water before, during, and after your workout to stay hydrated.
- Start slowly: If you’re new to outdoor workouts or haven’t exercised in a while, start slowly and gradually increase the intensity and duration of your workouts over time. The beginning is about building consistency.
- Mix up your routine: Some outdoor fitness parks may have limited equipment. You can rotate through the different parks to incorporate different exercises and equipment into your routine.
- Use proper form: Proper form is important to avoid injury and ensure you’re using the correct muscle groups to get the best results from your workouts. There are instructions on most outdoor equipment, or you can do a quick google search to see how to use the equipment. However, I personally suggest hiring a personal trainer for a couple sessions to learn proper body mechanics and movement patterns. Knowing how to properly position and move your body will significantly improve your results. It’s worth the investment.
By utilizing outdoor workout equipment at the local parks in the Long Beach area, you can effectively tone up and lose fat while enjoying the benefits of exercising outside. So grab your water bottle and start your journey towards your fitness goals!
Outdoor Fitness Centers in Long Beach Area
There are several outdoor parks in the local Long Beach area you can take advantage of including:
- Admiral Kidd Park Life Trail: 2125 Santa Fe Ave, Long Beach, CA 90810
- Bixby Fitness Loop: Near the crossing of Ocean Boulevard and Junipero Avenue
- Cesar A. Chavez Park: 401 Golden Ave, Long Beach, CA 90802
- Coolidge Park Fitness Zone: 352 E Neece St, Long Beach, CA 90805
- Downtown Fitness Loop
- 14th Street Park Fitness Zone: 200 E 14th St, Long Beach, CA 90813
- Houghton Park Fitness Loop: 6301 Myrtle Ave, Long Beach, CA 90805
- Lincoln Park Fitness Equipment: 101 Pacific Avenue, Long Beach CA 90802
- Orizaba Park Fitness Zone: 1435 Orizaba Ave, Long Beach, CA 90804
You can read more about these parks on the Long Beach parks and recreation website.
by David Minishian | Jan 6, 2023 | Bodybuilding, Exercise, Fat Loss, Fitness, Strength Training
Resistance training is a popular form of exercise, because it can help you build muscle and strength while burning fat. It’s an effective way to get in shape quickly, but there are a few key things that you need to know in order to maximize your results.
Let’s take a look at what resistance training is all about, why it works so well for building muscle and fat loss, how to set up an effective resistance training program for yourself, and provide a few tips on how you can maximize your gains from each workout session.
What Is Resistance Training?
Resistance training is any type of physical activity that involves using external or bodyweight forces against muscles or joints in order to increase their strength or endurance. This could include activities like weightlifting with free weights or machines, performing exercises such as push-ups, pull-ups, squats or lunges, using resistance bands, or even hiking uphill with a backpack full of rocks. Any form of movement where muscles must work against a force – whether it be gravity itself (bodyweight exercises), added weight (barbells), elastic bands – qualifies as “resistance training”.
Why Should You Do Resistance Training?
There are plenty of benefits associated with regular resistance training! For starters, people who consistently perform resistance training workouts have better overall health than those who don’t – including a reduced risk for chronic diseases like diabetes and heart disease and improved bone density and joint mobility/stability. This type of exercise also places a higher physical demand on the body, which can boost your metabolic rate for up to 72 hours after the workout. By elevating your metabolism, it becomes easier to lose excess fat fast without sacrificing lean muscle mass along the way. This phenomenon is unique to resistance training, because it can target multiple muscles simultaneously, which stimulates more growth hormone production to drive building or maintaining strong muscles even when losing fat.
How To Set Up An Effective Resistance Training Program
To set up an effective resistance training program tailored specifically towards your personal fitness goals, begin by assessing your current level of strength, ability, and training history. Based on these factors, you’ll need to decide which specific movements to focus on and how often those movements should be repeated each week. Beginners might implement mostly basic compound lifts whereas an advanced lifter might incorporate more isolation movements alongside the compound exercises.
The next step is to select the appropriate number of repetition and sets per exercise. Again beginners might shy towards higher repetitions of 12 to 15 reps for 2 to 3 sets to first build muscular endurance, while an advanced lifter may work between 3 to 12 repetitions for 3 to 5 sets to optimize strength gains. If your goal is building muscle, you can achieve this with either higher or lower repetitions as long as you reach near failure with your lifts.
Finally, the last part of setting up an effective resistance training program is planning out your rest days between sessions. In the beginning, you may need a rest day between each workout, but as your body adapts and you develop a training history you may only need 1 or 2 rest days a week. Recovery is vital to not only get the best results, but also to prevent overtraining injuries down road too.
Tips For Maximizing Your Results From Each Workout Session
Here are a few tips that can help you maximize your results from each workout session:
- Set specific and achievable goals for each workout session. This will help you stay focused and motivated during your workout.
- Warm up properly before starting the workout. A proper warm-up can help prepare your body for the physical demands of exercise, reduce your risk of injury, and improve your performance.
- Use proper form and technique when performing each exercise. This will help you get the most out of your workout and reduce your risk of injury.
- Incorporate a variety of exercises and training methods into your workout routine like negatives or drop sets. This will help keep your workouts interesting and challenging, and will help prevent plateaus in your progress.
- Pay attention to your body and listen to your physical sensations during your workout. If you feel any pain or discomfort, stop the exercise and adjust your form or technique.
- Stay hydrated throughout your workout. Dehydration can impair your physical performance and make it difficult for your body to recover after.
- End your workout with a proper cool-down and stretching routine. This will help your body recover sooner for your next workout.
Follow the methods outlined above and you’ll find it much easier to reach your goals whether that’s toning up, gaining strength or losing fat. With the right attitude and dedication to the process, you will soon start seeing results.
by David Minishian | Dec 27, 2022 | Exercise, Lifestyle Habits, Nutrition, Sleep, Weight Loss
Long-term weight loss success is something that many of us strive for but don’t always achieve. It requires dedication, hard work, and a commitment to stay the course over an extended period of time. But if you want to make lasting changes in your health and body composition, it can be done by executing a few simple strategies.
Let’s cover 6 easy strategies for long-term weight loss success that you can start using today:
- Set realistic goals
- Track your progress
- Find healthy substitutes for unhealthy foods
- Exercise regularly
- Make lifestyle changes
- Get adequate sleep
1. Set Realistic Goals
The first step towards achieving any goal is setting realistic expectations from the beginning, so that you don’t become discouraged or overwhelmed by the process ahead of you. When it comes to losing weight, set yourself up for success by creating achievable objectives such as running three times per week or eating five servings of vegetables each day rather than aiming to lose 10 pounds in two weeks or completely eliminating carbs from your diet right away (unless advised by a doctor). Setting these types of actionable milestones will help keep you motivated while also making sure that the journey isn’t too overwhelming!
2. Track Your Progress
Keeping track of your progress helps keep things in perspective and gives you tangible evidence when reviewing how far you have come on your journey towards long-term weight loss success. You may find tracking apps helpful here; they allow users to log their meals/workouts along with other relevant details like calories consumed/burned etc. Having access to these data points can be useful for analysis later on down the line – all without having to manually record everything! Additionally, consider taking photos at regular intervals throughout this process so that once again there’s physical proof showing where you’ve been compared to where you are now. Pictures are great motivation during those more challenging moments!
3. Find Healthy Substitutes For Unhealthy Foods
One way people often sabotage their own efforts when attempting long-term weight loss is by failing to swap unhealthy habits with healthier alternatives – leading them back into their old ways eventually causing them to give up altogether! If there’s something specific out there which isn’t conducive towards one’s health & fitness goals, try finding suitable replacements instead (i.e. swapping sugary snacks like candy bars or chips with nuts/fruit). Doing this allows individuals to maintain variety within their diets while still adhering closely enough to the dietary guidelines they have set – ensuring longevity along this journey!
4. Exercise Regularly
Alongside consuming nutritious foods regularly, exercise plays an important role in achieving long term results when trying to reduce body fat. This doesn’t mean having to hit the gym every single day though; even just doing 30 minutes of intentional activity twice weekly combined with walking whenever possible is a fantastic start when done consistently over time. The goal is consistent activity to raise the metabolic rate and make it easier to remain in a caloric deficit. You don’t need to workout for 2 hours a day, 6 days a week to see results.
5. Make Lifestyle Changes
Losing body fat involves much more than simply exercising & eating well; changing lifestyle habits must occur in order to achieve the desired outcomes. This could include swapping screen time for family walks, eating out for home cooked meals, or alcohol for calorie free beverages. Of course, the changes all depend upon the individual situation, but the lifestyle habits need to change to properly support a leaner, fit person. Making gradual adjustments overtime will enable a person to adhere to the necessary measures required to increase their chances of having success!
6. Get Adequate Sleep
Finally getting sufficient rest is a critical component for maintaining good overall health. It’s important to pay attention to the amount of hours we’re sleeping at night when looking to shed a few extra pounds off! Not only does a lack of proper sleep lead to fatigue, but it increases cravings for sugar based products by affecting the hormones responsible for regulating hunger and satiety levels, both which play crucial roles in deciding whether someone ends up gaining or losing weight. Make sure to get plenty of shut eye whenever possible to ensure optimal functioning for the days ahead!