The Importance of Fitness and Workout

Regular physical activity is crucial for maintaining good health. Engaging in a well-balanced workout routine not only helps you manage your weight but also improves cardiovascular health, boosts energy levels, and reduces the risk of chronic diseases. Fitness and workout go hand in hand when it comes to achieving your health goals. Whether you want to lose weight, build muscle, or improve flexibility, incorporating various exercises into your routine is essential. A personal trainer can provide expert guidance and help you tailor your workouts to target specific areas, ensuring maximum effectiveness and results.

Benefits of Hiring a Personal Trainer

One of the most significant advantages of hiring a personal trainer is the personalized attention and expertise we bring to your fitness journey. We will assess your current fitness level, understand your goals, and design a customized workout plan to suit your needs. By working with a personal trainer, you can learn proper form and technique, which reduces the risk of injuries and maximizes the efficiency of your workouts. Moreover, we can provide motivation and accountability, pushing you to reach your full potential and stay committed to your fitness goals.

Qualities to Look for in a Personal Trainer

Finding the right personal trainer is essential for a successful fitness journey. When selecting a personal trainer, consider their qualifications, certifications, and experience. Look for trainers who have expertise in the specific areas you want to focus on, whether it’s weight training, yoga, or cardiovascular exercises. Furthermore, a good personal trainer should have excellent communication skills, empathy, and the ability to adapt to your individual needs. A strong rapport with your trainer will ensure a positive and effective workout experience.

Customizing Your Fitness Journey

Each person’s fitness journey is unique, and what works for one individual may not work for another. That’s why customization is key. A personal trainer can assess your strengths, weaknesses, and limitations to create a workout plan tailored to your body and goals. We will consider your fitness level, any existing medical conditions, and your preferences to develop a program that challenges you appropriately while still being enjoyable. With a personalized fitness plan, you can achieve optimal results and make consistent progress.

Setting and Achieving Fitness Goals

Setting clear and achievable fitness goals is crucial to stay motivated and track your progress. A personal trainer can help you define realistic goals that align with your aspirations. Whether you aim to run a marathon, lose a certain amount of weight, or improve your overall fitness, your trainer will develop a step-by-step plan to reach these milestones. We will monitor your progress, provide feedback, and adjust your workout regimen accordingly. This targeted approach ensures that you stay on the right track and achieve the desired outcomes.

Maximizing Your Summer Fitness Routine

Summer is a fantastic time to ramp up your fitness routine and enjoy outdoor activities. With the right personal trainer, you can make the most of this season and achieve remarkable results. Your trainer can incorporate outdoor workouts that take advantage of Vancouver’s beautiful landscapes and pleasant weather. From jogging along the seawall to beachside yoga sessions, the possibilities are endless. Not only will you enjoy the sunshine and fresh air, but you’ll also experience a boost in motivation and overall well-being.

Enhancing Your Fitness Experience with a Personal Trainer

A personal trainer can significantly enhance your fitness experience by providing guidance, support, and accountability. We bring our expertise to each session, ensuring you perform exercises correctly and efficiently. Moreover, they can introduce variety into your workouts, keeping them engaging and preventing monotony. With our constant support and encouragement, you’ll find yourself surpassing limits you never thought possible, unlocking new levels of strength and endurance.

Overcoming Challenges and Plateaus with a Personal Trainer

Every fitness journey comes with its fair share of challenges and plateaus. It’s easy to get discouraged when progress slows down or obstacles arise. However, a personal trainer can help you overcome these hurdles. We will analyze your performance, identify areas for improvement, and introduce new techniques or exercises to break through plateaus. Additionally, they offer the motivation and mental support necessary to push through tough times, helping you stay focused and determined.

Achieving Long-Term Fitness Success with a Personal Trainer

Long-term fitness success requires consistency, commitment, and guidance. A personal trainer can provide the necessary tools and knowledge to help you maintain your fitness journey for the long haul. We will educate you on proper nutrition, lifestyle choices, and sustainable workout practices. By instilling healthy habits and routines, your trainer ensures that your fitness progress extends far beyond a single summer. With our expertise and support, you can enjoy a fit and active lifestyle throughout the years.

The Impact of a Personal Trainer on Your Overall Well-being

Choosing the right personal trainer can have a profound impact on your overall well-being. Regular exercise, guided by a knowledgeable trainer, not only improves physical health but also has positive effects on mental and emotional well-being. Engaging in physical activity releases endorphins, which elevate mood and reduce stress. With a personal trainer, you have a dedicated partner who understands your goals, listens to your concerns, and supports your overall well-being. Our guidance can empower you to lead a healthier, happier life.

Unlock Your Fitness Potential with Le Physique Personal Training: Vancouver’s Premier Fitness Solution

Le Physique Personal Training is the ultimate solution for unlocking your fitness potential in Vancouver. With our team of experienced and highly qualified personal trainers, you can embark on a transformative fitness journey tailored to your unique needs and goals. Le Physique Personal Training understands the importance of fitness and workout, and our trainers possess the expertise to guide you through a customized program that maximizes results. Whether you’re looking to maximize your summer fitness routine, overcome challenges and plateaus, or achieve long-term fitness success, Le Physique Personal Training is here to support you every step of the way. Experience the positive impact of their personalized approach on your overall well-being and take your fitness to new heights with Le Physique Personal Training in Vancouver. Don’t wait any longer to unlock your true fitness potential—start your journey today with Le Physique Personal Training.

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Enhancing Performance Through Proper Nutrition

Imagine your body as a high-performance machine, and the food you consume as its fuel. Just as a car requires the right type of fuel to perform at its best, your body needs the right nutrients to excel during workouts. Proper nutrition provides the energy, stamina, and endurance necessary to push through intense personal training sessions and achieve your fitness goals. By investing in nutrition information, you gain insights into how specific nutrients can enhance your performance, allowing you to train harder, recover faster, and achieve better results.

The Impact of Diet on Fitness Goals

Your diet has a significant impact on your fitness goals. Whether you aim to lose weight, build muscle, or increase endurance, the foods you consume play a crucial role in your progress. A well-balanced diet that is tailored to your specific needs and goals can provide the necessary nutrients to support muscle growth, aid in fat loss, and improve overall athletic performance. Investing in nutrition information helps you understand the direct correlation between your diet and your fitness goals, empowering you to make informed choices and optimize your results.

Customized Meal Plans for Optimal Workout Results

One of the key benefits of investing in nutrition information is gaining access to customized meal plans. These plans are specifically designed to meet your individual needs, taking into consideration your fitness goals, dietary preferences, and any underlying health conditions. A personalized meal plan ensures that you are providing your body with the right balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) it requires to perform at its best. By following a well-designed meal plan, you can optimize your workout results and progress towards your fitness goals more efficiently.

Fueling Your Body for Intense Workouts

Intense workouts demand high levels of energy. To power through these sessions, it is crucial to fuel your body properly. Investing in nutrition information allows you to learn about pre-workout and post-workout nutrition strategies that can enhance your performance and aid in recovery. Consuming the right combination of carbohydrates and proteins before a workout provides the necessary fuel to sustain your energy levels and improve endurance. Similarly, consuming a post-workout meal or snack that replenishes glycogen stores and promotes muscle repair accelerates recovery, ensuring you are ready for your next training session.

Achieving Weight Management with a Balanced Diet

Maintaining a healthy weight is often a primary motivation for engaging in regular workouts. While exercise contributes to weight management, it is complemented by a balanced diet. Investing in nutrition information equips you with the knowledge to create a well-rounded meal plan that supports weight loss or weight maintenance goals. By understanding portion control, calorie density, and macronutrient distribution, you can make informed choices that promote a healthy body composition and sustainable weight management.

Boosting Energy Levels through Nutrient-Rich Foods

Ever experienced a mid-workout energy slump? Nutrition plays a crucial role in keeping your energy levels high throughout your workouts. Consuming nutrient-rich foods, such as fruits, vegetables, whole grains, and lean proteins, provides your body with a steady stream of energy. These foods are packed with essential vitamins, minerals, and antioxidants that support optimal bodily functions and keep fatigue at bay. By investing in nutrition information, you can identify the best sources of energy-boosting nutrients and incorporate them into your diet, helping you power through your workouts with vigor.

Collaborating with a Personal Trainer for Nutrition Guidance

Personal trainers are invaluable resources when it comes to achieving your fitness goals. In addition to their expertise in exercise programming, many personal trainers are also knowledgeable about nutrition. By collaborating with a personal trainer who has a background in nutrition, you gain access to tailored guidance and advice. We can help you navigate the world of nutrition, create a personalized meal plan, monitor your progress, and make necessary adjustments to optimize your results. This personalized approach ensures that you receive accurate and reliable nutrition information that aligns with your workouts and goals.

Incorporating Nutrition Education into Personal Training Sessions

When you invest in nutrition information, you equip yourself with the tools to make healthier choices not only during meal times but also during your workouts. Incorporating nutrition education into your personal training sessions allows you to learn how to make smart food choices before, during, and after your workouts. A personal trainer can provide guidance on pre-workout snacks, hydration strategies, and post-workout meals that support your fitness goals. By integrating nutrition education into your training sessions, you develop a holistic approach to fitness that encompasses both exercise and proper fueling.

Long-Term Health Benefits of Investing in Nutrition Information for Workouts

Investing in nutrition information for your workouts goes beyond short-term fitness gains. By adopting a nutritious diet and making informed choices, you pave the way for long-term health benefits. A balanced diet rich in whole foods, essential nutrients, and antioxidants supports overall well-being, reduces the risk of chronic diseases, and enhances longevity. The knowledge and habits you develop through investing in nutrition information can contribute to improved heart health, better cognitive function, a stronger immune system, and increased vitality in the long run.

Achieve Your Fitness Goals and Unlock the Power of Nutrition Information for Optimal Workout Results with Le Physique Personal Training

If you’re looking to unlock the power of nutrition information to achieve optimal workout results, Le Physique Personal Training is your go-to destination. Our team of experienced personal trainers not only possess in-depth knowledge of exercise programming but also have a strong foundation in nutrition. By collaborating with our trainers, you’ll gain valuable insights into the role of nutrition in your workouts, enhance your performance through a well-balanced diet, and receive customized meal plans tailored to your fitness goals. With a focus on fueling your body for intense workouts, managing weight through a balanced diet, and boosting energy levels with nutrient-rich foods, Le Physique Personal Training takes a holistic approach to your fitness journey. Don’t miss out on the long-term health benefits that investing in nutrition information can bring. Choose Le Physique Personal Training and embark on a transformative fitness experience where nutrition and exercise go hand in hand.

The post The Benefits of Investing in Nutrition Information for Your Workouts first appeared on Le Physique | Vancouver Personal Training.

Why did you pursue dietetics/nutrition? How do you define what you do?

Alex: I got into nutrition and dietetics for my love of food. I absolutely love food and love eating! I also love feeling healthy, energized and great, and I love helping people feel the same way. With those two passions combined, becoming a Dietitian made sense. I believe in the power of food, how it can heal, enhance and change your life. Of course, when I talk about food, I’m referring to real food, and I think that’s what is missing in most people’s diet today.

Jennie: I got into holistic nutrition because I have always had a strong connection with healthy food and how it has made me feel. I would define a Holistic Nutritionist as someone who addresses all different angles of a person’s health – all systems working TOGETHER. We believe the body is complex and each person has different needs – therefore we treat the person sitting in front of us.

What’s your educational background?

Alex: I have a Bachelor’s degree in Dietetics and Nutrition, specializing in clinical and sports nutrition. I also have a diploma in Nutrition for Health Promotion and Disease Prevention from the University of San Francisco, a certification in Bach Flower Therapy, Mesotherapy and am a certified Yoga Instructor.

Jennie: I have a Bachelor’s degree with a major in English and Creative Writing. I also am certified to teach English as a second language and have a diploma in Applied Holistic Nutrition.  I graduated all with honours. 

What relationship should people have with food?

Alex: We think that our relationship with food is just that – a relationship with food, but in reality it is the relationship with our body.We have to think about food as information, and what information we want to give to our body (and of course, this information has to taste delicious!). Feed your body with what it needs, respecting and listening to my body every step of the way. Food has always been an important part of my life, in part because of my culture – everything revolves around food! Not just eating it but a strong, passionate connection to the process of making good food, and sharing it with your loved ones.

Jennie: Start to become aware of the impact your eating decisions have on yourself, community and the environment. This is why 10 years ago I decided to go plant-based. Since then I have become so much more adventurous and creative in the kitchen! Experiment by discovering different flavours, ingredients and substitutions that make cooking and working with food so much more fun and ethical!

How can someone stay inspired and motivated to eat well? 

Alex: Focus on health and your body from the inside out. If you want to feel good, be healthy and have a high-quality body, eat good, high-quality food. Also get yourself in the kitchen! There’s something magical about cooking, you learn so many things along the way and you can decide which ingredients you want to use and how, so you become more aware of what you put inside your body. I have a few cookbooks for when I feel stuck in a rut, I don’t think I’ve ever followed a recipe perfectly! They do inspire me to play around with different flavours and ingredients that I normally wouldn’t.

Jennie: Stay inspired to eat well by making cooking fun! Set aside time to prepare a healthy meal or snack with friends and family. I always look forward to getting fresh ingredients from a local market and experimenting with my own recipes. The process of collecting our ingredients and cooking our food should be done with care. To feel good, energized and stronger for your workouts and life you need to feed your body well!

What is your opinion on taking supplements? 

Alex: Always have a reason and be informed. I don’t recommend taking supplements just for the sake of taking them. I do recommend being informed of what the supplement actually is, if it has any side effects, where it’s sourced from, the presentation of the active ingredient, the bio-availability, etc. There a lots of people who take supplements that don’t really need them, always ask your health professional before starting.

Jennie: I believe they definitely have their time and place. It’s no surprise that your body’s preferred source of vitamins and minerals if through food – but sometimes we need some extra help or compensation.  Especially if you’re in a “treatment” phase. 

What nutritional recommendation do you have for athletes?

Alex: The quality of your food will determine the quality of your performance. Stay hydrated, get plenty of sleep at the right time, invest in high-quality protein sources and ‘superfoods’ like cordyceps, spirulina, chlorella, etc. Watch out for nutrients you may be deficient in, have clear goals and have professional guidance to reach them.

Jennie: The MOST important thing is to listen to your body. If it’s sore or fatigued, maybe you need a rest day or to take it a little easy. You can’t burn your body out. Recovery after workouts is so important; refuel with adequate protein and carbs, rehydrate with electrolytes to speed recovery time, you’ll get way more out of your training.

What nutritional recommendation do you have for the aging population?

Alex: Strength training. It isn’t a nutritional recommendation but it is extremely important! Stay hydrated, keep a steady protein intake and be aware of your needs, whatever they may be: hormonal support, bone health, inflammation, etc. I would also recommend including turmeric, black pepper and ginger in your diet.

Jennie: It’s actually pretty important to think about getting a nutritionist on your health care team. The aging process if very stressful on the body and can be made easier and supportive with proper nutrition.  Managing bone/weight loss, delaying memory loss and preventing falls can all be supported with proper nutrition and lifestyle adjustments. 

Are you hosting any upcoming workshops or nutrition classes open for registration? 

Alex: I am hosting a few this year although the date is yet to be determined. You can follow my Facebook Page or Instagram (links below) to stay updated on my upcoming events!

Jennie: I will be collaborating with Danille at renewretreats in October! It will be  all about how to properly fuel yourself for hiking – before, during and after! It’s going to be great and super informative, it’s a subject I’m super stoked about. I’m also collaborating with Nicole, the Client Care Manager + Cardio Trainer at Le Physique, on a workshop to target S.A.D. (Seasonal Affective Disorder) with therapeutic yoga and nutrition! Tickets are not yet for sale, but I will post further information on my social media closer to the workshop dates.

Connect with Alex…

Facebook Munchies of the Healthy Mind, Instagram @munchiesofthehealthymind or @la__maka, or email alexandracabezarasch@gmail.com

Connect with Jennie…

Instagram @jenniesokol or email jenniesokol4@gmail.com

Nicole LeClair

Nicole is a therapeautic yoga teacher and UBC kinesiology student passionate about holistic health and wellness. She aims to embrace a variety of perspectives to natural health and healing approaches. Her curiosity continues to fuel her journey in living a healthy lifestyle for her mind and body.

The post Dietetics & Holistic Nutrition: Tips from the Pros first appeared on Le Physique | Vancouver Personal Training.

In my previous blog, I explained the importance of post-workout supplementation, you can click here to see this post. In this blog, I will cover pre-workout supplementation – which is just as important!

It is vital for individuals to fuel themselves properly before any amount of moderate-to-vigorous physical activities. This “fuel” will provide you with enough energy to complete the entire workout and avoid feeling sluggish by the end.

Many individuals blame their lack of exercise on low energy levels. With our busy lives, it is no surprise that being tired will deter people from consistently being active. Pre-workouts can consist of, but are not limited to: pre-workout powder, creatine, gels, caffeine, and snacks. These products can provide the boost needed to make every workout feel great.

Similar to post-workout supplements, please consult your doctor before trying any supplementation for the first time.

Types of Pre-workout supplements (at your local supplementation store)

Pre-workout (powder form)

When people think about pre-workout supplementation, most people turn to the consumption of pre-workout powders. You may see gym goers drinking multi-coloured drinks or pouring a scoop of white powder into their shaker bottles. This is often pre-workout, and as the industry continues to grow, a greater number of individuals will consume this supplement.

Pre-workout claims to boost energy levels, reduce fatigue, and improve endurance. It consists of a concentrated combination of caffeine, carbohydrates, and other ingredients (depending on the brand).

For example, a single cup of coffee will have approximately 90mg of caffeine, while a scoop of pre-workout can have anywhere between 150mg to 300mg of caffeine. This is double and even triple that of a regular coffee. Be cautious when taking these supplements if you have sensitivity to caffeine. Although it is very popular, there is a possibility these effects are due to the placebo effect.

Creatine

The second type of pre-workout supplementation is creatine. It is naturally found in your body, however, additional amounts can lead to greater strength gains. It is stored as phosphocreatine in your body, which we use to create adenosine triphosphate (ATP), or energy. This is not to be confused with the Association of Tennis Professionals.

ATP is what your body uses to produce force and as a result can yield more energy to perform exercises at the gym. People who take creatine generally go on cycles, which can be defined as a period taking the supplementation followed by a moment of abstinence. This can be better described in Progenex’s post on creatine cycling here. Lastly, creatine can help with water retention in your cells, which adds volume to your body and ultimately increases muscle mass. This is due to the fact you are moving a greater mass and requiring excess energy to do so.

Power Gels

Power gels can be purchased at your local sports, supplement, and grocery shop. They are designed to keep you going after an enduring event. It is essentially the liquid version of an energy bar which allows it to be digested quicker.

Power gels can either be taken 60-90 minutes in advance, or midway through your workout lasting more than 60 minutes in duration. Shorter workouts do not require the use of power gels part way through as you do not need a consistent energy source for a shorter duration.

Consuming these prior to working out would yield the best results for workouts less than an hour in length. They will typically give you the carbohydrates and electrolytes your body desires after long periods of exercise.

Caffeine

Caffeine is found in coffee, energy drinks, and tea – all of which are common everyday beverages. Despite being consumed on a daily basis, did you know it can benefit your workout routine as well? These drinks are often consumed throughout the day to boost your mental alertness and enhance body functioning.

It is recommended that caffeine should be taken 60-90 minutes prior to the onset of exercise for the best results. It can provide the energy needed to power through longer workouts and help you crank out additional reps in the gym.

However, caffeine is a diuretic so remember to stay hydrated after drinking caffeinated beverages!

Snacks (fruits, granola bars, etc)

Similar to power gels, eating a light meal 60-90 minutes before a workout or athletic event can be extremely beneficiary to the user. This time frame gives your digestive system enough time to process the nutrients and provide the fuel you need to power through a workout.

Fast digesting, simple carbohydrates should be consumed here. This can consist of: fruits, granola bars, seeds, and / or nuts. Be mindful of “bad” simple carbohydrates, such as cake, sugary candy, and chocolates. A good combination of foods can help you fight off hunger, provide the energy needed for workouts, and even fight off fatigue.

Which pre-workout supplement will you try before your next workout?

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Pre-Workout Supplementation first appeared on Le Physique | Vancouver Personal Training.

Have you ever seen pictures of Arnold Schwarzenegger, Dwayne “The Rock” Johnson or Kamal Shah and wonder how their arms got so big? Do you want to fill up the sleeves of your T-shirt and have massive pipes hanging off of your torso? Everybody wants bigger arms, and if you follow my evidence based arm training program listed below, this dream will be a reality.

When training any part of your arms, it is important to remember a couple of things:

1) To get bigger arms or any muscle in general, you must train that body part 3 times a week for maximum growth.

2) Do the challenging lifts at the beginning of your workout. Do not do tricep extensions before you perform close grip bench press.

3) Try to complete all multi-joint exercises first because they target more muscles per repetition. The body puts in more work to perform these exercises when compared with single joint movements. 

4) If you want to maximize your time in the gym consider combining exercises together.

5) Once you have completed a set of biceps, perform a set of triceps immediately after. These are opposing muscles, so when the biceps are recovering we can hit triceps or vice versa.

6) The muscle is at rest when fully contracted at the top or bottom. Avoid locking out at the bottom or top of each exercise as they are the easiest portions of the exercise.

7) Try to find a lifting tempo, this can usually be determined by finding a lift, lowering and pause phase. A typical tempo used in the gym is 1/3/0 (lift/lowering/pause), we want to limit the amount of time spent in the pause phase

Biceps 

The word biceps translates to two heads, “bi” meaning two and “ceps” meaning heads. This can be further classified as the short head and long head whose origin and insertion I have listed below. The long head is located on lateral side of the humerus (outside edge) which puts the short head on the medial side (closer to the torso).

Keep in mind when using an ez bar or olympic bar while doing any of the lifts listed below, a wider grip will put more strain on the short head of the bicep. A narrow grip will target the outer head. The weight is on the elbow and no longer on the bicep when it is fully contracted at the top, so try to avoid locking out at the top.

To really develop bicep peak, remember to supinate the wrist ( have the palms facing upwards) at the top of each rep to target the long head of the bicep. Another way to target the long head is to place the elbows behind the body and perform an incline db curl, it allows the long head to maximally stretch.

Short Head Origin: coracoid process of scapula  Insertion: radial tuberosity

Long Head Origin: supraglenoid tubercle of scapula  Insertion: radial tuberosity

Function: flexion of the forearm at the elbow joint

• External rotation of the forearm (turning a key)
• Flexion at the shoulder joint (minorly)

Bicep Exercises

• Straight arm curl
• Dumbbell curl
• Incline dumbbell curl
• Ez bar curl
• Hammer curl
• Straight bar Cable curl
• Concentration curls
• Reverse curl
• Bicep curl with twist
• Cross body curl (pinwheel curl)
• Preacher curls
• Standing dumbbell curl
• Seated dumbbell curl

Brachialis 

The brachialis is located underneath the biceps. Most individuals forget about this muscle when they train their arms. This muscle is responsible for giving the bicep additional girth and has a large cross-sectional region, making it the largest flexor at the elbow. It is worked most when the hand is in a pronated (palms facing down) position or in a slightly supinated (i.e. palms facing each other) position. This puts the bicep brachii muscle at a mechanical disadvantage.

Origin: lower anterior portion of humerus Insertion: coronoid process and tuberosity of ulna

Function: flexion of the forearm at elbow

Brachialis Exercises

• Reverse dumbbell curl
• Reverse barbell curl

Tricep

Similar to the bicep muscle, the tricep can be translated to “three heads” The long head and lateral head of the tricep is responsible for giving the “horseshoe” shape on the posterior side of the arms. Most individuals consider the tricep a secondary muscle when building bigger arms. The tricep makes up a greater portion of the arm compared to the bicep muscles. The triceps main function is to extend the forearm at the elbow joint. The long head however, originates at the glenoid cavity of the scapula therefore it is responsible for adduction (bringing the arm from a T shape back to neutral) and extension (bringing the arms back from in front back to neutral) of the humerus.

Lateral Head Origin: outside posterior surface of humerus  Insertion: olecranon process

Long Head Origin: glenoid cavity of scapula  Insertion: olecranon process

Medial Head Origin: inside posterior surface of humerus Insertion: olecranon process

Function: Extension of forearm at the elbow joint

• Adduction of the arm (long head)
• Extension of the humerus at the shoulder joint (long head)

Tricep Exercises

• Tricep pressdown (rope or straight bar)
• Tricep dips
• Close grip bench press
• Skull crushers (db, ez bar, straight bar)
• Bench dip
• Close grip push up
• Overhead tricep press

Forearms – Brachioradialis

The brachioradialis is located on the forearm, and is the most prominent muscle in the lower arm. When you place your forearm on a desk with your palms facing down, the brachioradialis is the muscle running up and down the thumb side of the lower arm. It is the smallest of 3 main flexor muscles at the elbow joint, after the bicep brachii and brachialis muscle. The brachioradialis is responsible for flexion as well as supination and pronation of the forearm (enables you to rotate your palms up and down). Any exercise in a pronated (palms down) position or semi-supinated position (palms facing each other) will target this muscle.

Origin: lateral supercondylar ridge of the humerus Insertion: styloid process of radius

Function: flexion of the forearm at the elbow joint

• Pronation and supination

Brachioradialis Exercises

• Any pronated grip curl
• Bench wrist curls supinated and pronated
• Farmers walks
• Standing barbell behind back wrist curls

Training Methods

All of the exercises listed above can be performed using these training methods. In a subsequent blog, we will describe each training method in greater detail. Although there are many different ways of defining these training methods, I will list the most common version.

• Drop sets
  • Drop the weight by 15-25% each drop
    
• Eccentrics or negatives
  
  • Most people forget about the negative portion and think the concentric phase is where muscles are built.
    
  • The eccentric phase is stronger than the concentric phase therefore more muscle fibre tear occurs
  • 3-5 second rep count
    
• Pause reps
  
  • Pausing mid rep
• Cheat reps
  
  • Forced reps after initial set is complete
• Supersets
  • Combining two exercises back to back
• Shifting hand positions
  • On the dumbbell or barbell
  • Forces biceps to adapt and maintain dumbbell balance
• Concentration 
  • Single arm movements
• Time under tension (TuT)
  
  • Increases muscle fibre breakdown with increased TuT
    
  • Should typically last between 30-40 second per set

Nutrition 

You can perform all of these exercises but at the end of the day, nutrition is the determining factor for arm growth. In order to gain mass and get bigger arms you need to eat at a caloric surplus. Download a food tracking app on your phone such as myfitnesspal to ensure you are eating enough. Try to avoid foods high in trans/saturated fats and consume high protein meals 5-6 times throughout the day.

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post How to Get Massive Arms (AKA Pipes) first appeared on Le Physique | Vancouver Personal Training.

Looking for a bodyweight workout, but want to mix up your routine? Throw some stairs or a bench into the mix! These can be done at home, or at any bench in passing if your going for a run. Here are four exercises to get your started.

Stair exercise #1: Incline Pushup

Muscles worked: Pectoralis major, anterior deltoid, triceps, core muscles

• Starting from the “top” of the movement, place your hands about shoulder width or slightly wider on the stair – adjust to what feels comfortable to you.
• Bring down your body towards the stairs, keeping your body straight the whole time, and head neutral so you don’t put your face into the stair above!
• Push up back into the starting position
• If you’re struggling with regular pushups due to shoulder issues, this modification on a helps reduce strain and can be better on your shoulder and neck joints
• Too easy? Here’s a modification – start with your feet on the stairs, rather than your hands – this will emphasize the upper fibers of your pectoralis major more

Stair exercise modification: Pushup with feet elevated

Stair exercise #2: Incline Mountain Climber

Muscles worked: rectus abdominus, core muscles, hip flexors

• Starting from the “top” of the movement, place your hands about shoulder width or slightly wider on the stair – adjust to what feels comfortable to you.
• Alternating, bring each knee up to your chest – as soon as your toe touches the ground, bring the other knee back up
• You can do this one of two ways (a) nice and slowly, to really focus on stability and your core, or (b) as a cardio interval to get your heart rate up – imagine “jogging” on the spot, moving your knees in quickly.
• Engage your core while you do the movement – make sure your hips don’t sway too much during the movement and stay stable
• Similar to the Incline pushup, this is a good alternative if you have shoulder problems – performing the exercise on a stair reduces pressure on your shoulder joint

Stair exercise #3: Calf Raise

Muscles worked: gastrocnemius, soleus

• Place the balls of your feet on the step, with your heels slightly hanging off the edge
• Push up onto your toes, focusing on going up as high as you can and then slowly coming back down
• Feel free to hold onto the handrail for balance. If you want to challenge your balance ability, keep your hand close to the handrail, but only a very light touch
• If you want more of a challenge, you can do a single calf raise by only placing your weight onto one foot

Stair exercise #4: Step Jumps

Muscles worked: rectus femoris, glutes, calves    Bonus: eye foot coordination

• Lower into a prep position for a jump (squat) – jump up onto the stairs in front.
• Land safely in a squat position so your joints help absorb the landing and prevent unnecessary jarring of your joints.
• Make sure you use your whole body through the movement, feel free to swing the arms, look where you’re going, and extend through the jump.
• Beginners should aim for landing one or two stairs above, and more moderate exercises can aim for two or three stairs above.
• For athletic populations or those confident with both jumping and landing, you can include a jump backwards, back to the starting position
• If this is too difficult, or you don’t feel confident in your ability to land safely, start with step ups so your body gets used to the height differential
• If you have knee problems, you should avoid this exercise

Do you have any other stair exercises you like to do? Leave a comment below!

Written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

The post Stair Workout – Bodyweight Exercises first appeared on Le Physique | Vancouver Personal Training.