Hello Again,
My apologies for not posting last week. :( But I was in Disney World. :)
There is a common misconception in the fitness world when it comes to building muscle and losing weight. That misconception is that tons of cardio gets results. NOT NECESSARILY TRUE!
Yes, cardio can and does help, but too much cardio can have negative effects too. If your primary goal is to lose weight, then adjust how you eat, how often you eat and how much you eat and how you train.
Cardio should be part of everyones repretoir, but it should never be the only thing. Doing cardio can help to lose weight, but when done incorrectly and too much, you may be losing the good weight that you want to keep. MUSCLE!
Too much long distance running can cause your body to store fat and burn muscle (good fuel) during such cardiovascular bouts. So, if find yourself on the treadmill or elliptical for hours at a time at the same pace chances are that you are not burning as much fat as you like. Try switching things up and performing more sprint oriented workouts when doing cardio.
Sprinting activates fast twitch muscles, which in turn, helps to build muscle instead of breaking it down. Thus, allowing for a better fat burning session than ever before.
So, if you've been busting your butt running mile after mile to lose weight, although you may be losing weight, you aren't seeing your trouble spots go away, change how you train. Unless you're training for a marathon or a distance run, try incorporating more short burst, high intensity, explosive exercises into your training to start seeing the results you've been working for.
Best of Luck,
Derek
Friday, February 17, 2012
Friday, February 3, 2012
HHF's TOP 5 Total Body Exercises
Hello Again,
As a personal fitness coach it makes me happy to see people in the gym, but there are different types of people in the gym and a select few who make me really happy. Don't get me wrong if you are there and you are working out with a purpose GOOD FOR YOU! But there are too many people in the gym who don't have a clue, not one iota of what it takes to get the results they are looking for.
You have the person who comes in and sits on the elliptical or bike at a pace where, someone standing up from a seated position would break a better sweat. The former high school athlete at age 40 who tries to re-live their old football training days. The water cooler guy who spends more time getting drinks than actually training. Oh and lets not forget the beach muscle guy with the tiny tiny legs. And then, you have the warrior(s), the ones who come to the gym and get creative with their workouts and push themselves to the limits in order to achieve maximum results. You are the ones who I love to see in the gym! If the results aren't quite what you expect don't quit, they are right around the corner. KEEP IT UP!
So for those of you who like to get creative and mix things up a bit I am going to reveal to you my absolute favorite total body exercises that will help tone, rip and sculpt your body the way you've always imagined it!
NUMBER 1
Weighted Burpees- This is an exercise that should take you back to your elementary Phys. ed. days. With a set of dumbbells light enough to lift over your head, secure one DB in each hand in the standing position squat down into a crouched position DB in hand, weights on the ground, kick both legs back simultaneously, perform a push-up, hop back into crouched position from the crouched position stand or jump up finishing with a shoulder press (weights overhead) and repeat action. Try doing 8-10 at a time for 2-3 sets. (Body parts targeted: chest, legs, glutes, abs, back shoulders, biceps, triceps)
NUMBER 2
Kettle Bell Snatch- Using a kettlebell or dumbbell, whichever is available. Take the KB in one hand feet slightly wider than shoulder width. Let the KB hang between your knees, legs slightly bent. In one movement drive your elbow up toward the ceiling, flip the kb up allowing it to rotate in your palm letting it land on the backside of your forearm. Finished move should result in full arm extension overhead with kb on the backside of your wrist. (TIP: get your legs involved to provide momentum to move the kb) Perform exercise for each arm for 8-12 reps 2-3 sets. (body parts targeted: legs, abs, shoulders, back, triceps)
NUMBER 3
DB Front Squat w/ Arnold Press- Using two db's stand with db's in hand (chin height) palms facing you and feet shoulder width apart. Keeping the db's stationary perform a squat pushing your hips back and sitting down through your heels. (do not rest the weights on your shoulders, the should remain in front of your body at chin level) at the bottom of the squat return to the starting position pushing the db's overhead rotating the palms 180 degrees away from your body. Repeat.
Perform 8-10 reps, 2-3 sets. (body parts targeted: glutes, hamstrings, quads, abs, shoulders, biceps, triceps)
NUMBER 4
Dead lift- This is a difficult exercise to master and requires a lot of core strength to perform correctly. Using either DB or barbell. Select a weight that you can do for 6-8 reps each set. Starting with the weight in hands feet shoulder width apart lower your torso towards the ground keeping your back as flat as possible and your knees slightly bent. (AVOID locking your knees that is for a different exercise) Using a Mirror will help you with form. When your torso is parallel to the ground return to upright position still keeping a flat back pulling through with the hips at the top of the lift. (TIP for maintaining a flat back, keep your eyes in the mirror and the bar close to your shins. (body parts targeted: glutes, hamstrings, low back, abs)
NUMBER 5
HEAVY BAG- Ladies and gentlemen, if you are looking for an amazing total body workout that requires no lifting, but can result in a shredded figure. Head to the gym for some heavy bag time. Not only does this provide you a great total body workout but allows you to release all of the pent up aggression you might have stored. I just purchased a heavy bag for my home and I love it. Punching allows you to target all of the muscles in your back, chest shoulders arms and core. Kicking SMOKES the legs; quads, glutes, hamstrings, and core as well. With this combination not only can you develop a rock solid foundation, you can also increase overall strength and power and its one HELL of a Cardio workout! 30 minutes on the bag and you may never want to run again. :)
WELL, there you have it my top five total body exercise to get you on your way to the rock hard body you've been after.
BEST WISHES,
Derek Hummel
HHF
As a personal fitness coach it makes me happy to see people in the gym, but there are different types of people in the gym and a select few who make me really happy. Don't get me wrong if you are there and you are working out with a purpose GOOD FOR YOU! But there are too many people in the gym who don't have a clue, not one iota of what it takes to get the results they are looking for.
You have the person who comes in and sits on the elliptical or bike at a pace where, someone standing up from a seated position would break a better sweat. The former high school athlete at age 40 who tries to re-live their old football training days. The water cooler guy who spends more time getting drinks than actually training. Oh and lets not forget the beach muscle guy with the tiny tiny legs. And then, you have the warrior(s), the ones who come to the gym and get creative with their workouts and push themselves to the limits in order to achieve maximum results. You are the ones who I love to see in the gym! If the results aren't quite what you expect don't quit, they are right around the corner. KEEP IT UP!
So for those of you who like to get creative and mix things up a bit I am going to reveal to you my absolute favorite total body exercises that will help tone, rip and sculpt your body the way you've always imagined it!
NUMBER 1
Weighted Burpees- This is an exercise that should take you back to your elementary Phys. ed. days. With a set of dumbbells light enough to lift over your head, secure one DB in each hand in the standing position squat down into a crouched position DB in hand, weights on the ground, kick both legs back simultaneously, perform a push-up, hop back into crouched position from the crouched position stand or jump up finishing with a shoulder press (weights overhead) and repeat action. Try doing 8-10 at a time for 2-3 sets. (Body parts targeted: chest, legs, glutes, abs, back shoulders, biceps, triceps)
NUMBER 2
Kettle Bell Snatch- Using a kettlebell or dumbbell, whichever is available. Take the KB in one hand feet slightly wider than shoulder width. Let the KB hang between your knees, legs slightly bent. In one movement drive your elbow up toward the ceiling, flip the kb up allowing it to rotate in your palm letting it land on the backside of your forearm. Finished move should result in full arm extension overhead with kb on the backside of your wrist. (TIP: get your legs involved to provide momentum to move the kb) Perform exercise for each arm for 8-12 reps 2-3 sets. (body parts targeted: legs, abs, shoulders, back, triceps)
NUMBER 3
DB Front Squat w/ Arnold Press- Using two db's stand with db's in hand (chin height) palms facing you and feet shoulder width apart. Keeping the db's stationary perform a squat pushing your hips back and sitting down through your heels. (do not rest the weights on your shoulders, the should remain in front of your body at chin level) at the bottom of the squat return to the starting position pushing the db's overhead rotating the palms 180 degrees away from your body. Repeat.
Perform 8-10 reps, 2-3 sets. (body parts targeted: glutes, hamstrings, quads, abs, shoulders, biceps, triceps)
NUMBER 4
Dead lift- This is a difficult exercise to master and requires a lot of core strength to perform correctly. Using either DB or barbell. Select a weight that you can do for 6-8 reps each set. Starting with the weight in hands feet shoulder width apart lower your torso towards the ground keeping your back as flat as possible and your knees slightly bent. (AVOID locking your knees that is for a different exercise) Using a Mirror will help you with form. When your torso is parallel to the ground return to upright position still keeping a flat back pulling through with the hips at the top of the lift. (TIP for maintaining a flat back, keep your eyes in the mirror and the bar close to your shins. (body parts targeted: glutes, hamstrings, low back, abs)
NUMBER 5
WELL, there you have it my top five total body exercise to get you on your way to the rock hard body you've been after.
BEST WISHES,
Derek Hummel
HHF
Friday, January 27, 2012
Osteoperosis: Exercise to the rescue
Hello Again,
When people think of exercise, chances are they think weightloss, muscles, and cardio. What you're probably not thinking about is the positive effects it has on your bones. The structural foundation of the human body.
As we age our bodies begin to deteriorate (breakdown) and can become brittle and weak. Now sometimes certain things are unavoidable and unfortunately we are not the "Man of Steel" (ie. Superman) so we're not impervious to disease, infection and other illnesses.
This blog is directed more for the ladies, however, the gents can take something from this as well. Osteoperosis is the deterioration of the bones causing them to become brittle and weak increasing the chances of breaks as we age. Now, we can take an active roll in preventing and/or slowing the process of osteoperosis or we can just sit back and let it overcome us. You Choose!
Attached is a link to an Exercise and Osteoperosis webmd article I found very informative. Take a look and then take action.
Best wishes,
Derek
When people think of exercise, chances are they think weightloss, muscles, and cardio. What you're probably not thinking about is the positive effects it has on your bones. The structural foundation of the human body.
As we age our bodies begin to deteriorate (breakdown) and can become brittle and weak. Now sometimes certain things are unavoidable and unfortunately we are not the "Man of Steel" (ie. Superman) so we're not impervious to disease, infection and other illnesses.
This blog is directed more for the ladies, however, the gents can take something from this as well. Osteoperosis is the deterioration of the bones causing them to become brittle and weak increasing the chances of breaks as we age. Now, we can take an active roll in preventing and/or slowing the process of osteoperosis or we can just sit back and let it overcome us. You Choose!
Attached is a link to an Exercise and Osteoperosis webmd article I found very informative. Take a look and then take action.
Best wishes,
Derek
Wednesday, January 18, 2012
Sunlight= Vitamin D= Postitve Attitude= Positive Results
Hello Again,
I realize I have been gone for a while. Sorry!
As humans there are certain things in life we need to live healthy, happy lifestyles. Obviously exercise (physical activity) and a good nutritional foundation are the most common. But one we tend to over look from time to time is our natural need for sunlight to survive. Unfortunately living in the midwest we do not have the luxury of it being 80 degrees year around, so we do have to make due with what we have. But have you ever noticed how different our moods are during the winter months than in the spring and summer.
Unless you use artificial tanning to maintain your "year roun' brown" there is a good chance that you have experienced these slight changes in mood. When you are regularly getting sunshine, the UV rays, provide your body with vitamin D which has been shown to enhance positive attitudes in human beings. And on a more superficial note people tend to feel better about themselves when they have that radient bronze tone. (Note: Artificial tanning does increase the chances of skin cancer.) However, like tanning from natural sunlight, artificial tanning does have safety precautions that can be taken to decrease the risks.
So, if you're down in the dumps, TRY GETTING YOUR BRONZE ON!
Best Wishes,
Derek
I realize I have been gone for a while. Sorry!
As humans there are certain things in life we need to live healthy, happy lifestyles. Obviously exercise (physical activity) and a good nutritional foundation are the most common. But one we tend to over look from time to time is our natural need for sunlight to survive. Unfortunately living in the midwest we do not have the luxury of it being 80 degrees year around, so we do have to make due with what we have. But have you ever noticed how different our moods are during the winter months than in the spring and summer.
Unless you use artificial tanning to maintain your "year roun' brown" there is a good chance that you have experienced these slight changes in mood. When you are regularly getting sunshine, the UV rays, provide your body with vitamin D which has been shown to enhance positive attitudes in human beings. And on a more superficial note people tend to feel better about themselves when they have that radient bronze tone. (Note: Artificial tanning does increase the chances of skin cancer.) However, like tanning from natural sunlight, artificial tanning does have safety precautions that can be taken to decrease the risks.
So, if you're down in the dumps, TRY GETTING YOUR BRONZE ON!
Best Wishes,
Derek
Friday, September 23, 2011
GOOD FATS!!! BAD FATS!!!
Welcome Back,
In today's society there is a common misconception that we should avoid fats in our diet. When in fact fats are a vital nutrient and incredible source of energy. Below is a very informative article I found on WebMD.com about good fats vs. bad fats. This is only part of the article if you would like to learn more follow the link at the bottom of the page.
Best Wishes,
Derek
That said, dietary fat plays a significant role in obesity. Fat is calorie-dense, at 9 calories per gram, while carbs and protein have only 4 calories per gram, and alcohol has 7 calories per gram. It's easy to overeat fats because they lurk in so many foods we love: french fries, processed foods, cakes, cookies, chocolate, ice cream, thick steaks, and cheese.
And eating too much fat does more than expand our waistlines. Our love affair with fat has helped to trigger an increase in the rates of type 2 diabetes, certain cancers, and heart disease.
...continued
In today's society there is a common misconception that we should avoid fats in our diet. When in fact fats are a vital nutrient and incredible source of energy. Below is a very informative article I found on WebMD.com about good fats vs. bad fats. This is only part of the article if you would like to learn more follow the link at the bottom of the page.
Best Wishes,
Derek
The Skinny on Fat: Good Fats vs. Bad Fats
How fats fit into your healthy diet.
Reviewed by Louise Chang, MD
Fat, fat, fat! Would all of our weight loss problems be solved if we just eliminated fat from our diets? Unfortunately, it's not that simple. We actually need fats -- can't live without them, in fact. Fats are an important part of a healthy diet: They provide essential fatty acids, keep ourskin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. But it's easy to get confused about good fats vs. bad fats, how much fat we should eat, how to avoid artery-clogging trans fats, and the role omega-3 fatty acids play in heart health.
The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend that adults get 20%-35% of their calories from fats. At a minimum, we need at least 10% of our calories to come from fat.
The problem is that the typical American diet is higher in fat: Roughly 34% to 40% of our calories come from fat. Why? Because they taste so good and are widely available in our food supply. Fats enhance the flavors of foods and give our mouths that wonderful feel that is so satisfying.Does Dietary Fat Make You Fat?
So you might assume that fat is to blame for the obesity epidemic now plaguing our nation. Actually, fat is only part of the problem. Obesity is much more complicated than just overeating a single nutrient. Eating more calories -- from fats, carbohydrates, protein, and alcohol -- than you burn off leads to weight gain. Simply put, people who get little physical activity and eat a diet high in calories are going to gain weight. Genetics, age, sex, and lifestyle also weigh into the weight-gain formula.That said, dietary fat plays a significant role in obesity. Fat is calorie-dense, at 9 calories per gram, while carbs and protein have only 4 calories per gram, and alcohol has 7 calories per gram. It's easy to overeat fats because they lurk in so many foods we love: french fries, processed foods, cakes, cookies, chocolate, ice cream, thick steaks, and cheese.
And eating too much fat does more than expand our waistlines. Our love affair with fat has helped to trigger an increase in the rates of type 2 diabetes, certain cancers, and heart disease.
...continued
Tuesday, September 13, 2011
Are You One Dimensional?
Welcome Friend(s),
How do you train? Do you train on your own? With a partner or a trainer? Either way there is a pretty good chance that for the most part you do a lot of the same (if not similar) exercises more often than you would like. CORRECT? For example bench press, curls, squats, etc.
If so, get out of your one dimensional way(s) and mix things up a bit. There a three different planes in which your body can move in: saggital which runs front to back dividing you into right and left halves, frontal which runs from left to right dividing your body into front and back halves and the transverse plane which divides the body top and bottom halves. Each plane allows for different movements such as leg extension and biceps curls in the saggital plane, lateral raises and shoulder shrugs in the frontal plane, and trunk rotations in the transverse plane.
My challenge to you is to try and incorporate movements from at least two of these planes simultaneously in one exercise inorder to increase functional training effeciency and decrease the boredom. We don't opperate in a one dimensional life so why should we train in one?
Listed is a list of my favorite muli-plane exercises to get you started.
1. Burpees w/ or w/out push-up- (saggital/frontal) hands down my absolute favorite!
2. Ski-Jackers-(saggital/fontal) (transverse with a twist)
3. Dead-Lift- (saggital/ frontal)
4. Lunge w/ med-ball twist (saggital/ transverse)
5. 3 jacks (saggital/ frontal)
Feel free to give these a try and see what it adds to your training.
Best Wishes and Good Luck,
Derek
How do you train? Do you train on your own? With a partner or a trainer? Either way there is a pretty good chance that for the most part you do a lot of the same (if not similar) exercises more often than you would like. CORRECT? For example bench press, curls, squats, etc.
If so, get out of your one dimensional way(s) and mix things up a bit. There a three different planes in which your body can move in: saggital which runs front to back dividing you into right and left halves, frontal which runs from left to right dividing your body into front and back halves and the transverse plane which divides the body top and bottom halves. Each plane allows for different movements such as leg extension and biceps curls in the saggital plane, lateral raises and shoulder shrugs in the frontal plane, and trunk rotations in the transverse plane.
My challenge to you is to try and incorporate movements from at least two of these planes simultaneously in one exercise inorder to increase functional training effeciency and decrease the boredom. We don't opperate in a one dimensional life so why should we train in one?
Listed is a list of my favorite muli-plane exercises to get you started.
1. Burpees w/ or w/out push-up- (saggital/frontal) hands down my absolute favorite!
2. Ski-Jackers-(saggital/fontal) (transverse with a twist)
3. Dead-Lift- (saggital/ frontal)
4. Lunge w/ med-ball twist (saggital/ transverse)
5. 3 jacks (saggital/ frontal)
Feel free to give these a try and see what it adds to your training.
Best Wishes and Good Luck,
Derek
Friday, September 2, 2011
Kickin' The HABIT
Welcome Back,
In the health and fitness industry we encounter many obsticals. Whether it is with food, exercising regularly, or simply finding motivation to want to be healthier. Whatever it may be there are no impossible obsticals, they are only as difficult as you make them. More often than not they appear difficult because we are so use to doing things the only way we know how. Therefore it becomes HABIT.
Obviously not all habits are bad, if they were, we would all be in trouble!
Habits are made and fortunately they can inturn, be broken for good or bad. However, we are going to focus on breaking the BAD and making them GOOD.
Research shows that it takes on average 21 days to break a habit. Unfortunately, most of us don't ever make it to the 21 day mark to see any sort of positive change. Instead we tend to think with the mindset that "if it hasn't killed me yet, it can't be that bad for me." YET is the opperative word there. Hasn't killed you YET!
The United States of America is the #1 obese country in the world and it is because of that irrational thinking that got us to the TOP SPOT on a list I personally am not proud to be on. We live in day and age where our children are dying before the parents because of preventable diseases like childhood diabetes (typically due to childhood obesity) primarly because of poor eating HABITS! Allowed by who? THE PARENTS!
Children do not know any different. It is up to the parents to take an active roll in the childs' lives and set good examples for them at an early age in order to prevent unnecessary illnesses throughout their lives.
Now don't get me wrong, I think a kid should be a kid and be able to enjoy a candy bar from time to time. But parents come on lets be a little bit reallistic about this and keep the garbage out of your house. Good habits start in the home and they start with YOU!
You are like superheros to your kids whatever you do they want to do too. If they see you drink a pop they want a pop, if you have a candy bar they want a candy bar. The list goes on and on. So why not create the imprint in their minds at a young age that fruits and veggies are delicious and nutritious. I know it's not always the most convenient snack but that is the problem with people to day is that we are so spoiled by convenience that we neglect to take the time to prepare a health conscious meal or snack not only for our kids but for ourselves as adults. Instead of the morning pop have a CUP (6-8oz.) of BLACK COFFEE and a water with your breakfast and rather than wake up with just enough time to race out the door to work wake up 30 minutes earlier and have some breakfast with your kids.
I understand people don't like change, believe me I didn't either but I knew that if I didn't change in the profession I am in why should anyone else to want to either.
Take for example my love for Dr. Pepper. I will admit that there was a time where my vice was Dr. Pepper and believe me I LOVE Dr. Pepper! But I realized that even though I enjoyed the taste of it, I knew that it was one of my obsticals I had to adjust to for me to achieve the goals I was trying to obtain. First of all pop is aweful for you regardless of the delicious taste, but 90 percent of the time so is most anything that taste great. But you learn to adapt.
I use to drink at least one pop daily and now I am lucky if I drink one a month. I was able to kick the habit in less than a week because what I was working for meant that much to me. I was running a do as I say not as I do business and in fitness that just frustrates people more than motivates, so I had to make some changes. And I did! I no longer crave pop, in fact I find that I can't get enough water and a pop just doesn't hit the spot anymore.
All it takes is a little will power and the motivation to want to take the steps toward living a healthier and happier life.
I KICKED my habit. And you can too!
Best Wishes,
Derek
In the health and fitness industry we encounter many obsticals. Whether it is with food, exercising regularly, or simply finding motivation to want to be healthier. Whatever it may be there are no impossible obsticals, they are only as difficult as you make them. More often than not they appear difficult because we are so use to doing things the only way we know how. Therefore it becomes HABIT.
Obviously not all habits are bad, if they were, we would all be in trouble!
Habits are made and fortunately they can inturn, be broken for good or bad. However, we are going to focus on breaking the BAD and making them GOOD.
Research shows that it takes on average 21 days to break a habit. Unfortunately, most of us don't ever make it to the 21 day mark to see any sort of positive change. Instead we tend to think with the mindset that "if it hasn't killed me yet, it can't be that bad for me." YET is the opperative word there. Hasn't killed you YET!
The United States of America is the #1 obese country in the world and it is because of that irrational thinking that got us to the TOP SPOT on a list I personally am not proud to be on. We live in day and age where our children are dying before the parents because of preventable diseases like childhood diabetes (typically due to childhood obesity) primarly because of poor eating HABITS! Allowed by who? THE PARENTS!
Children do not know any different. It is up to the parents to take an active roll in the childs' lives and set good examples for them at an early age in order to prevent unnecessary illnesses throughout their lives.
Now don't get me wrong, I think a kid should be a kid and be able to enjoy a candy bar from time to time. But parents come on lets be a little bit reallistic about this and keep the garbage out of your house. Good habits start in the home and they start with YOU!
You are like superheros to your kids whatever you do they want to do too. If they see you drink a pop they want a pop, if you have a candy bar they want a candy bar. The list goes on and on. So why not create the imprint in their minds at a young age that fruits and veggies are delicious and nutritious. I know it's not always the most convenient snack but that is the problem with people to day is that we are so spoiled by convenience that we neglect to take the time to prepare a health conscious meal or snack not only for our kids but for ourselves as adults. Instead of the morning pop have a CUP (6-8oz.) of BLACK COFFEE and a water with your breakfast and rather than wake up with just enough time to race out the door to work wake up 30 minutes earlier and have some breakfast with your kids.
I understand people don't like change, believe me I didn't either but I knew that if I didn't change in the profession I am in why should anyone else to want to either.
Take for example my love for Dr. Pepper. I will admit that there was a time where my vice was Dr. Pepper and believe me I LOVE Dr. Pepper! But I realized that even though I enjoyed the taste of it, I knew that it was one of my obsticals I had to adjust to for me to achieve the goals I was trying to obtain. First of all pop is aweful for you regardless of the delicious taste, but 90 percent of the time so is most anything that taste great. But you learn to adapt.
I use to drink at least one pop daily and now I am lucky if I drink one a month. I was able to kick the habit in less than a week because what I was working for meant that much to me. I was running a do as I say not as I do business and in fitness that just frustrates people more than motivates, so I had to make some changes. And I did! I no longer crave pop, in fact I find that I can't get enough water and a pop just doesn't hit the spot anymore.
All it takes is a little will power and the motivation to want to take the steps toward living a healthier and happier life.
I KICKED my habit. And you can too!
Best Wishes,
Derek
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