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!

strength-training-planCategoriesBlog Fitness Center Lifestyle muscle workout Personal Training

Strength-Training Plan: How to Build Strength Step by Step

How to develop your strength training plan. 

Working out can do wonders for your health. Adding exercise to your lifestyle can help improve your overall well-being, allowing you to become stronger, fitter, and healthier. That said, working out and training your body is much more complex than it sounds. Many assume that starting a strength training plan is enough to bulk up and gain the muscles they want, but there are many other factors to consider.

Understanding how strength training works is important in choosing the right program and in avoiding common mistakes. Many people have experienced hitting the gym regularly and abiding by a strict workout routine, only to see no results. It can be incredibly frustrating. Instead of getting discouraged, try to take it as a sign that you may have to change something in your plan.

Below, you will find a step-by-step guide to building your strength training plan to help you reach your fitness goals.

Understanding Strength-Training and Muscle Physiology

Before you get started with planning your workout program, it’s important to take the time to learn about how strength training works. As its name suggests, strength training is designed to increase your overall body strength, which entails the following things:

  1. Lower Reps, Increase Weight

When you lift weights, your goal is to push your muscles to the extent of its capabilities, so lower reps will allow you to choose heavier options. Regardless of your level or strength, weight will always play a bigger role than sets or reps. Over time, you will learn how to balance this with weight intensity and volume.

  1. Resistance Training

Resistance training is an important, yet often overlooked aspect of strength training. It uses resistance to challenge your muscles so that they eventually become stronger. Whether you use dumbbells, resistance bands, body weight, or even makeshift weights, your muscles will contract and gradually gain more strength.

  1. Rest Periods

There’s a common assumption you can build strength faster if you train longer and more frequently. While this also factors into the results you achieve, it doesn’t mean that you should push yourself to train for hours each day. In fact, allotting rest periods in your strength training plan is a must since you have to make sure you give your body enough time to recover between sessions.

Steps to Creating a Strength-Training Plan

Now that you have a better idea on how strength training works, you can create a plan that will help you meet your goals.

  1. Determine Your Goals

Before you hit the gym or even attempt to lift a heavy weight, it’s important to determine your goals for your strength training plan. What specific changes do you want to see in a certain period? Knowing your goals from the very beginning gives you direction for your workout program. It also helps you prepare your meal plans to ensure you hit your nutritional targets.

For this step, you can create one general “vision”; then think of specific and measurable goals to achieve it. For example, your overall goal could be to become fit and gain muscle. Then you can set milestones like how many pounds of muscle you want to gain, or how much body fat you want to shed.

  1. Decide on Frequency

How many days will you be training each week? Get started by answering this question to get a good idea of how you can map out your schedule. While there is no fixed rule as to how many days you need to work out, two days a week would be ideal for starting out. It gives you ample time to target different muscle groups and rest at the same time.

Experienced lifters usually train three to five days a week; but as a beginner, you have to be careful not to overwork yourself. Take it gently and slowly. As mentioned above, don’t forget to give yourself rest days. While you want to schedule regular workout days, you also need to let your body recover and get yourself used to the program.

  1. Divide Your Training Days

After deciding how many times you will work out per week, you can proceed to assign specific areas or muscle groups for each day. Again, it is up to you to decide how you want to split your training days, but you have to make sure to give each area at least 24 hours to recover.

One way of designing your strength training plan is by splitting the muscle groups evenly throughout the week. For example, you can dedicate one day for your upper body to target your arms, shoulders, and chest. Then allot another day for your lower body or legs. Do not forget to also make time for your core, as this is crucial to building your strength and improving your balance.

  1. Plan Exercises

Once you know where to focus on for each training day, you can plan out the exercises you can do for each muscle group. As a beginner, it helps to have a structured routine to follow along since you are still learning the ropes of strength training. However, over time, you’ll get used to it and become so familiar with how it works that you might not need to plan exercises in advance anymore.

To know what exercises will best fit your routine, think about your fitness level, where you plan to work out, and what equipment you have access to. Include around 6-10 exercises per day, and make sure to incorporate some compound movements to work your muscles together.

  1. Choose Your Lifts and Routine

Next, you will have to decide on the amount of weight you want to start out with. The rule of thumb is to go for a weight that will challenge you, but not to the point of messing up your form. There’s no need to rush the process. As you go along your journey, you will slowly be able to lift heavier and heavier weights.

In terms of routine, you can start with a basic setup, where you do 3 sets and 8-10 reps of each exercise. Make sure to give yourself a minute break in between each set to avoid overexerting your muscles while still pushing them to become stronger.

  1. Add a Post-Workout Stretch

As much as possible, try to squeeze in around 10 minutes to cool down after you train. This time will be used for stretching to improve blood circulation, which will help with recovery. At the same time, a post-workout stretch can feel great, especially when your body and muscles are still warm from training.

Get Started on Your Strength-Training Plan Today

Ready to get started on your fitness plans today? Our fitness center in Clearwater and Trinity is here to provide a top facility with all the equipment you need to achieve your goals. Whether you opt for body training, weight training, or any other form of training, we are here to help you every step of the way!

Contact Fitness 360 today at (727) 797-5100 to get started on your membership. Our team will be happy to tell you about our offers, give you a tour through our gym, and view our fitness classes in Clearwater and Trinity if you are interested in learning more.

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.

types-of-workout-classesCategoriesBlog cardio workout Fitness Center Lifestyle muscle workout Personal Training

Types of Workout Classes Offered at Fitness 360 in Trinity

Types of workout classes you can join at Fitness 360.

When it comes to offering a top gym facility filled with equipment and workout classes, Fitness 360 strives to be the best choice for fitness enthusiasts. Having many locations in Florida, the fitness center in Trinity is particularly notable as it offers more workout machines than most other fitness studios in the area. Aside from the 24-hour unlimited gym access, you can also find several amenities to give you the full experience in the center.

If you are new to the fitness lifestyle or generally need assistance in finding your place, you might not be too comfortable going to the weights and cardio equipment right away. To help you in your health journey, you can attend the training classes offered at Fitness 360 to have an instructor guide you all the way. Whether you are interested in a cardio workout or strength training workout, the Trinity center offers different types of workout classes for you to explore.

Spin Classes

You can think of spin classes as an indoor cycling class since it essentially involves working out while riding a bike and doing other movements for a certain amount of time. These have become one of the most popular types of workout classes today as they are fun and engaging and definitely burn big calories.

Throughout the workout, you will have an instructor going through each step with you, so you can follow their instructions more clearly. Depending on the difficulty of the class you sign up for, the workout may also include dumbbells to give you a full body workout and train different muscle groups.

Yoga Classes

The Fitness 360 Trinity location also offers yoga classes for anyone looking to get mental clarity along with the physical benefits. For these classes, you will mostly be working on a mat. Your instructor will ask you to do different poses, also known as asana, while performing breathing techniques to help you stay relaxed and concentrated.

Yoga movements are known to be extremely precise, so you may notice that they are done slowly and more deliberately. However, these are a great form of strength training to build muscle and improve your overall balance. Yoga can be done by anyone, regardless of fitness levels, do not hesitate to try out this class in our center. If you are interested, you can also try out hot yoga, where the class is done in a warm studio to increase your heart rate and get you to sweat.

Boot Camps

If you are looking for a well-rounded workout combining strength and cardio, you might enjoy our boot camps. As the name suggests, these are group sessions that use circuit training style sessions and mix bodyweight exercises and calisthenics to give you a full body workout. Since boot camps are usually fast paced, make sure you are prepared for the challenges that come with it when signing up for the class!

Though boot camp training can be one of the most intense types of workout classes, especially for starters, it is highly effective in building your strength and endurance.

Heart Rate-Based Training

As its name suggests, this class is designed with your heart rate in mind. The idea is to work out at different intensities based on this so that you can get your cardio system working while still considering your limitations. When doing cardio, it can be easy to push yourself too much to the point that your muscles and systems are overstressed. Thus, with the personalized approach used in this training class, you can get a more accurate range of intensities to use.

Get Promotional Deals at Fitness 360 in Trinity Today

With the many types of workout classes we have in our Trinity location, you can surely get a good workout done at any time. Should you be interested in any of our classes, you can call us at (727) 797 5100 to learn more about our offers.

find-a-personal-trainerCategoriesBlog Fitness Center muscle workout Personal Training

How to Find the Right Personal Trainer to Meet Your Goals

Find the right personal trainer for your needs.

Fitness centers have a wide range of workout and training opportunities, but few are better for your goals to lose weight, be healthier, and gain strength than working with a personal trainer. These certified experts will work with you and motivate you along the journey to a better lifestyle and more fit body. Today, we’d like to discuss a few attributes that you can look for to find a personal trainer who will promote excellent fitness and help make your goals a reality.

Focus on Goals 

The top trainers in the industry will always be the ones that are focused on both short-term and long-term fitness goals. Your trainer should be ready to partner with you by figuring out which workout programs, classes, or even individual exercises will help you reach your goals in a timely manner. He or she must be able to identify when you’re ready to move to a new stage as you progress.

Plenty of Patience 

Whether you’re just starting out or have been in multiple workout programs in the past, the truth is staying fit can sometimes get frustrating. A great personal trainer understands that you may need to move and progress at your own pace. As you begin this partnership, he or she should conduct a fitness assessment and then figure out the pace at which you are most comfortable.

Communication

As with practically everything else, communication is key for successful personal training sessions. The process is actually a two-way street, meaning that you must communicate your goals and desires while your trainer must be available to answer any questions and to keep you motivated. This includes times when your trainer may not be present during a workout but is still able to communicate through text or other means.

Proper Education 

When someone sets out to find a personal trainer, many people don’t realize that they must be properly certified. A reputable trainer will be able to provide you with documentation showing that they’ve been certified in their area of expertise by an accredited organization. This may include the National Academy of Sports Medicine, American Council on Exercise, or National Strength and Conditioning Association.

Have a Great Personality

The last thing that you want is to enter into a training program with someone who has a lousy personality because it can be a severe detriment to reaching your goals and might even convince you to stay home. The best fitness professionals are the ones who come to work in a jovial mood and are always willing to assist as needed. This will help them connect with you more easily, which will be beneficial to everyone involved.

Professionalism

Although you want fitness instructors to be personable, it’s also important that they exude a certain level of professionalism. While the trainer and trainee relationship is often a close one, there should never be a time where you feel that the trainer has overstepped his or her boundaries or surpassed your comfort level.

Contact Fitness 360 to Find a Personal Trainer

Fitness 360 is the perfect place to find a personal trainer who will help you achieve all of your workout and health goals. To learn why our Clearwater fitness center has the best workout community around, give our staff a call at (727) 797-5100 today to schedule your first free training session.