summer-workout-planCategoriesBlog Fitness Center Lifestyle muscle workout Nutrition Personal Training

Summer Workout Plan: How to Stay in Shape this Season

Build your summer workout plan now!

Summer is here, which means it will soon be time to change into your swimwear and head to the beach! During this time, everyone wants to look and feel their best, but some become demotivated or find it difficult to stick to their workout routines when they go on vacation.  A summer workout plan will help you attain a beach body while also forming healthy, long-term habits.

Here is how you can get the most out of your summer workout plan.

Examine Your Current Level of Fitness

To decide how high to put the bar, you must first establish your current fitness level. Knowing your starting point will assist you in creating a training program that is personalized to your specific demands. Additionally, it can help prevent undertraining and overtraining, as well as injuries and burnout. Documenting and assessing baseline fitness scores, on the other hand, can provide you with benchmarks that you can track your improvement with.

Set Your Fitness Goals

Are you embarking on a workout regimen to reduce weight? Or are you motivated by something else, such as fitting into a new swimsuit? Setting explicit goals can help you track your progress and keep you motivated.

Pair Your Workout with Equipment

You can do equipment-free workouts and there are apps and YouTube channels can help you with it. However, if you want to improve your efficacy or strength, basic gym equipment can help. If you are not ready to invest in a home gym, there are many affordable options. Pick the items that work best for the types of workouts you’re doing.

A jump rope is a go-to for warming up or putting in a quick aerobic workout when you are short on time or can safely venture outside. Milk jugs, water bottles, and a heavy backpack can be used as weights for a home workout program.

A mat is a great addition to your workout. There are many different types of mats available, and your style of exercise will determine the one you choose and the floor you will be laying it on. A yoga mat is best for yoga practice, but a higher-density fitness mat is best for bodyweight workouts on carpeted surfaces.

You can also add a mirror to your space to ensure proper technique while trying new workouts. Headphones will enhance your workout if you enjoy listening to music while working out. It will also be a courtesy to anyone in the house who doesn’t want to join you.

Take care of your body as you ease into a new fitness regimen by using a foam roller. A foam roller is used to release stress and vary core workouts. You can also use a tennis ball to relieve tension after a workout.

Create a Balanced Routine

If you are new to exercise or returning after a long absence, you can start with a cardiovascular program. The quickest method to get started with a summer workout plan is through an instructor-led workout video. The videos are typically 15-45 minutes long and require little to no workout equipment, making it simple to get started. Access to some of these videos requires membership or a subscription, but several providers make them available for free.

Run or jog for 20-30 minutes every other day. Other moderate-intensity exercises include bicycling, brisk walking, and swimming. You can also do three to four rounds of bodyweight exercises like squats, burpees, pushups, or Russian twists after your cardio session.

There are many options for routines that work different muscle groups, even if you have a little area, little time, or no equipment. There is also Tabata training, dance cardio, and animal flow. These workouts will raise your heart rate regardless of your fitness level.

Be sure to take rest days in between workout days. But you may keep active by doing yoga to improve blood flow, relieve tension, and improve flexibility. After that, gradually incorporate weight training. This type of workout will help you burn more fat and calories by increasing your metabolism.

You can carry out three to four rounds of strength exercises with eight to twelve repetitions each set if you have access to a fitness center in trinity. If you don’t have access to a gym, a personal trainer can help you build a strength program using bodyweight exercises, kettlebells, and dumbbells that you can do at home.

Perform High-Intensity Interval Training for Fast Results

Trainers prescribe full-body strengthening workouts and high intensity interval training for quick results. This form of workout will build muscle and increase your aerobic capacity, allowing you to achieve two goals at once: fat burning and muscle sculpting. High-intensity interval training (HIIT) alternates periods of intensive activity with periods of moderate exercise or rest.

Trainers recommend doing high-intensity interval training three times a week, with a day off in between. For this it’s recommended that you do 30 to 60 seconds of moderate activity and alternate with 30 to 60 seconds of intense activity. Repeat this cycle for a total of 20 to 30 minutes.

If you have a treadmill, HIIT is done by doing one minute “all-out” sprints followed by two minutes of walking for a total of 15 to 25 minutes. Beginners can do intense power walking by swaying their arms instead of grabbing onto the treadmill and doing the same interval pattern. Increase the walking speed or treadmill slope for the most strenuous portion of the cycle.

If you do not have access to a treadmill, you could try burpee intervals or high knees. This workout can also be done outside on a sidewalk or track, on stairs or hills representing the incline.

Another brief but intense workout is called circuit training, which is a fast-paced blend of cardio and weights. The decrease of the rest periods is the most important component in circuit training. Performance improves as the number of repetitions is increased and the rest period is shortened.

Increase Your Fitness Level

If you already work out consistently, you may focus on a specific performance barrier that you have not overcome and set a precise, measurable objective for the month. Your goal could be adding twenty pounds to your deadlift or cutting one minute off your three-mile run time.

Once you have decided on a time frame, you can restructure your summer workout plan to attain your objective. Your improved workout plan will re-energize you because you have a definite target in mind to achieve within a certain time frame.

Advanced athletes and weightlifters may not show significant strength gains in a month, so they should concentrate on the workout volume rather than the heavier weight they are lifting. Individuals who have followed a continuous workout routine for four or five years can also benefit from power-building exercises. Instead of standard cardio exercises like jogging or cycling, you can try boxing for a cardio workout.

Stay in Shape With a Summer Workout Plan

Summer will be here before you know it, and consistency is the key to improving your health and fitness. A single workout will not miraculously transform your body, but committing to a summer workout plan can yield significant results in a short period. Fitness 360 will be there to support you as you unlock the full potential of your body. Call us today at (727) 797-5100. Check out our Clearwater and Trinity promotions and classes!

working-out-but-not-losing-weightCategoriesBlog cardio workout Fitness Center muscle workout Nutrition Personal Training

Are You Working Out but Not Losing Weight? Find Out Why!

Why are you not losing weight, even though your working out?

Starting out on your fitness journey can be one of the biggest steps you take towards a healthier lifestyle. Working out and eating a balanced diet can do wonders for your overall health but staying committed can be more challenging than it sounds. While everyone may have different goals in their fitness journey, one of the most relatable would probably be losing weight, perhaps to shed some extra pounds or reach a healthy weight.

Say that you started exercising often and cut down on unhealthy food to achieve your goal. However, after months of doing this, the numbers on the scale remain the same. In some cases, what may happen is you lose weight at first, but gradually, it slows down until it completely stops. Nothing can be more frustrating than working out but not losing weight, especially since committing to a routine can be hard on its own.

It is important to understand that weight loss is a complicated process. Results do not happen overnight, and it takes much discipline to get your desired results. If you have found yourself in a plateau or not losing weight at all despite exercising often, check out the information below to understand why it might be happening

Ignoring Your Diet

For anyone who is working out but not losing weight, one of the first things to look into would be diet. Even if you burn calories from your workouts, you may still not see results if you end up consuming more calories and eating unhealthy food.

Generally, eating at a caloric deficit will help you lose weight. However, while doing this, you also have to pay attention to what type of food you are eating. Many often associate cutting calories with cutting food groups like carbohydrates but doing this will only make you have less energy and increase the likelihood of binging. Thus, it is best to stick to whole foods to maximize your nutrient intake while still hitting your caloric goals.

Lack of Sleep

Poor quality or lack of sleep may also affect your weight loss goals. Having less than the optimal hours of sleep increases the risk for obesity and may affect your eating habits. Being sleep deprived may cause you to have less concentration through the day, which can subsequently affect the food you eat.

Studies have also observed the relationship between sleep and weight, showing that getting enough sleep is an important aspect of your weight loss progress. Thus, if you have been more selective about your diet and working out but not losing weight, it could be caused by your poor sleeping patterns.

Too Much Cardio

Cardio is often most associated with weight loss since it can pump up your heart rate and help you burn more calories. While there is no denying that cardio is an important part of your workout routine, you must not limit yourself to this. Focusing too much on cardio and neglecting strength training and other workouts can cause you to rid of muscle mass that ultimately slows down metabolism and fat loss.

Doing cardio in excess can also cause you to lose any progress you may have achieved from other workouts and increase the probability of overfatigue and muscle soreness. Given how intensive cardio sessions can be, you may also end up eating more to get enough energy for longer sessions. As such, it is important to find the right balance when exercising since overdoing one type can also be a common culprit explanation for working out but not losing weight.

Since there is no fixed answer to how much cardio is considered “too much,” it is best to consult with a personal trainer who can assess your age, fitness level, medical condition, and overall state.

No Rest Days

While it is true that your workout should not be too easy, this does not necessarily mean you should push your body beyond what it can do. The common misconception is that the more you work out, the more weight you will lose. However, in reality, rest days are important to give your body and muscles time to recover from the strenuous exercises that you did in previous days.

When it comes to finding the balance between work and recovery, always remember to listen to your body. Doing intensity workouts can help you push yourself to see results, but after, you must also allow yourself to rest. This allows you to build muscle, which then leads to more calories burnt. Additionally, it ensures that your body stays healthy and minimizes risk from injuries, as these can be common when you overwork yourself.

Constantly Stressed

Stress can have a huge influence on your health and lifestyle, so if you are constantly stressed out, this may inhibit your weight loss progress. Exercising is naturally a stressor, so your body produces cortisol or the stress hormone when working out. This is completely normal, but if you do not give yourself enough time to rest, your body produces too much cortisol, which can be harmful in the long run.

Aside from exercising, you may also have multiple other stressors in your life. Whether it be affecting your physical, mental, emotional, or any aspect of health, these can all prevent you from reaching your weight loss goal. Stress can easily make you feel overwhelmed and affect your decision-making skills, so you must not forget the importance of your overall wellness.

Drinking Too Much Alcohol

Drinking too much alcohol may also hinder your weight loss. Putting it simply, alcohol is high in calories, so if you frequently drink it, you are adding more calories on top of those you consumed from your diet. That said, you do not necessarily need to cut alcohol off completely as you can still drink it in moderation. Similarly, it is advisable to choose beverages with lower calories, such as vodkas and spirits.

Sign Up for a Gym Membership to Achieve Your Weight Loss Goals

What better way to kickstart your weight loss journey than by signing up to a fitness center in Clearwater or Trinity? At Fitness 360, we offer top amenities, workout classes, and personal training sessions to help you find the most suitable exercise routine to reach your goals. Contact us today at 727-797-5100 to get started with your membership.

dietary-supplements-for-weight-lossCategoriesBlog Fitness Center Nutrition

Advantages and Disadvantages of Dietary Weight Loss Supplements

Are dietary supplements good for weight loss?

It’s no secret that millions of citizens throughout the United States struggle with their weight. This struggle typically transcends gender, social status, finances, and various other categories. The good news is that now, more than ever before, people are looking for ways to reduce their weight so that they can feel better and live longer – which means there are more solutions! Just recently, we tackled one such solution by creating a brief nutrition guide for weight loss.

Today, we’re going to turn our attention to weight loss supplements, which contain a variety of ingredients such as vitamins, minerals, fiber, herbs, caffeine, etc. Some of these are used to boost energy, improve nutrition, and build muscle, but many of the most popular ones are those that help people burn fat. If you don’t know a lot about them, that’s okay. We’re going to be looking at the advantages and disadvantages of using dietary supplements for weight loss so that you can decide if they’re right for you.

Advantages of Dietary Supplements for Weight Loss

Dietary supplements for weight loss have been proven to be quite effective over the years, allowing people to reach their fitness and nutrition goals more quickly and effectively.

Here are some of the advantages of using these types of supplements:

Jump Start Your Diet

One of the hardest parts of any diet is biting the bullet and getting started. The use of dietary supplements for weight loss will often help you jump start your diet. This is especially true for people who have difficulty losing weight despite exercising and dieting. Keep in mind, however, that it’s best to take them under the supervision of a doctor and that they’re only recommended if you have a body mass index above 30.

Appetite Suppression

One of the most effective ways to curtail overeating and help you lose weight is to use methods that suppress your hunger so that you end up eating less. Drinking plenty of water is a popular way to achieve this, but dietary supplements can also be effective. That’s because they contain stimulants such as caffeine and other appetite-suppressing ingredients.

Effective for Weight Loss

Speaking in general terms, one of the biggest advantages of dietary supplements for weight loss is that they work. There are many different popular types on the market that people absolutely swear by whenever they’re trying to burn calories and shave off some inches. Although there’s no magic pill, per se, many people have made supplements a regular part of their weight loss plans.

Works While Resting

Weight loss supplements don’t care what you’re doing. Whether you’re pumping iron, doing cardio, or sitting at your computer, they’re always hard at work burning fat and helping you slim down. This is different from diet pills, which typically work by increasing your energy level to burn calories during a workout. Even when you’re sleeping at night, weight loss supplements are doing their job.

Helps Improve Health

The positive effects of dietary supplements for weight loss go far beyond simply burning fat. As the supplements help you lose weight, you’ll also see a decrease in blood sugar levels, blood pressure, and cholesterol, while experiencing an increase in your sensitivity to insulin. This means that your health will improve, you’ll have more energy, and you’ll be at a much lower risk of serious ailments.

Disadvantages of Dietary Supplements for Weight Loss

While dietary supplements for weight loss have been used by millions of people safely and effectively, nothing is without its drawbacks.

Here are some of the disadvantages of using these types of supplements:

Potential Side Effects

Although weight loss supplements are all-natural, meaning they don’t contain any chemicals with crazy names that no one can pronounce, side effects are still a possibility. You may experience painful stomach aches, diarrhea, or excessive weight gain when you stop using the supplement. This is one reason why you should always consult your physician before taking them. He or she will help you determine which supplements are the safest for you.

May Disrupt Metabolism

Maintaining a healthy metabolism will allow you to more easily lose weight. As we said above, dietary supplements for weight loss will suppress your appetite so that you’ll eat less food and, therefore, fewer calories. This is excellent when it comes to losing weight right away, but a big reduction of caloric intake will slow down your metabolism. This means that you may later find it more difficult to continue losing weight even with the supplement because of your slower metabolism.

No Safety Regulation

Unlike prescription medication, which is heavily regulated by the FDA, over-the-counter dietary supplements for weight loss don’t have any standards that they must meet and don’t require their approval. However, the FDA does monitor the safety and efficiency of each supplement after it’s been released. If one is found to be unsafe, they will issue warnings or ask that it be taken off the market.

Usually High-Priced

The truth is that many dietary supplements for weight loss are a bit pricey, but their effectiveness makes them worth the cost for many people looking for ways to burn fat and shed pounds. To save money, keep your eye out on two-for-one deals and stock up, if possible. Also, avoid cheap supplements because, as the old adage goes, you get what you pay for.

Fraud Can Happen

Since the FDA doesn’t regulate weight loss supplements, some companies will try to defraud consumers. Some of these incidents have proven to be unhealthy or even quite dangerous. If the FDA discovers that false or unsupported claims have been provided, they’ll take action, but you’re the first line of your own defense. Before you take any supplements, check them out thoroughly and ask your doctor.

Contact Fitness 360 to Join A Fantastic Workout Community

It’s always important to consider both the advantages and disadvantages of dietary supplements for weight loss before you begin taking them. With or without supplements, Fitness 360 can help you reach your health goals. As the leading Clearwater fitness center, we offer an amazing gym, personal training options, Les Mills classes such as Body Pump, state-of-the-art equipment, and much more. To sign up, give us a call at (727) 797-5100 today to receive 3 months at our fitness center free!

*Remember, always consult with your doctor before trying ANY dietary or weight loss supplements.

what-is-les-mills-body-pumpCategoriesBlog Lifestyle Nutrition

What is Les Mills Body Pump and How Does it Benefit Your Workout?

Learn more about Les Mills Classes!

Fitness gyms in Clearwater, FL are always on the lookout for new and exciting ways to help people improve their health through exercise and hard work. In recent years, many have been turning to Les Mills classes, which has proven itself to be revolutionary for thousands of fitness club members.

A lot of questions are asked about the various Les Mills classes that are available, so we thought it’d be a good idea to focus on some of them. Today, we’re going to take a bit of a “deep dive” into the Les Mills Body Pump classes by explaining what they are, how they operate, and the benefits to your workouts.

What Is Les Mills Body Pump?

Les Mills Body Pump is a one-hour workout program that involves the use of a barbell in a different way than most people are accustomed to. Instead of focusing on heavy weights, the session utilizes light weights and many reps. By the end of a single session, which features several different workout tracks, a person will have done approximately 800 total reps. Music factors heavily into the program, with faster beats being implemented as you become more advanced.

The Full Body Pump Workout Routine

The Les Mills Body Pump workout involves multiple stages that are always done in the same order. Here is a short breakdown of each step:

  • Warm Up – You start with a simple warm up exercise to get your body prepared for the routine.
  • Squat Track – This involves the heaviest weight for the session and the weight will build up more quickly than you probably think.
  • Chest Track – Up to half of the weight will be dropped and you’ll use the bar and a step bench.
  • Back Track – Depending on your skill level, you’ll either use the bar alone or the bar and a weight plate.
  • Tricep Track – This may involve either dips and/or tricep push-ups and you’ll use either the bar or a plate.
  • Bicep Track – If your blood isn’t pumping quite enough yet, five minutes of bicep curls will do the trick.
  • Lunge Track – Many people start out using only their body weight and then move up from there.
  • Shoulder Track – Since this involves small muscles, most people will start out at a low weight and then move up gradually.
  • Core Track – With this final set, you’ll use the bench and/or plates to work on your core.
  • Cool Down – After such an incredible workout, you’ve earned a refreshing cool-down period.

Benefits of the Body Pump Workout

The Les Mills Body Pump classes are an incredible program that will offer a different kind of workout than you may have experienced in the past. By concentrating on low weights and multiple reps, it won’t take long before you start seeing real results. Here are the primary benefits that you’ll receive from these particular classes

  • Burn Calories — By the end of a session, you’ll burn up to 590 calories. Depending on your normal level of activity, this means that you’ll shed between one-fourth and one-third of your recommended caloric intake in a single hour.
  • Increase Strength — As we’ve already said, muscle strength is a huge benefit of this program. Those who are looking to become stronger without bulking up will love the focus on repeated reps with the use of a low weight.
  • Stronger Core — Having a strong core helps keep your internal organs protected in the event of an accident or external injury. These classes also strengthen your core muscles and will even improve your posture.
  • Improve Flexibility — Tight muscles can cause back pain, a loss of range of motion, and other issues. Thanks to repeated use of your muscles, they’ll be loosened up and become more flexible.
  • Better Body Definition — Everyone wants to have a better overall body definition, and this is a great way to make that happen. Its continued focus on multiple muscles will allow you to get toned while strengthening yourself.

Contact Fitness 360 for an Incredible Les Mills Body Pump Workout

At our Clearwater fitness center, Fitness 360 offers a wide variety of Les Mills classes to its workout community. To learn more about any of our classes or to ask about our personal training sessions, give us a call at (727) 797-5100 today to schedule a no-cost consultation. Become a member today and enjoy perks like 24/7 access to our gym, clean workout equipment, and more!