Virtual Fitness Trainer

Resources and Tips: Workouts, Exercises, Fat Loss, Lean Muscle & WeightLoss

Archive for November, 2009

Safe Weight Loss

What is necessary for safe weight loss?
A calorie deficit must be created through exercise and a small calorie reduction. This means more energy goes out than comes in. If it were only so simple!
Problem #1
Appetite seems to increase with activity level (therefore cancels out energy expended), this may not always happen.
Problem #2
The body will attempt [...]

Fat Loss Program

Turbulence Training is a structured routine that I came up with that allows you to get the most results in the least amount of time, no matter what your goals. That’s why I am able to create Turbulence Training for Fat Loss Program and Turbulence Training for Mass.
Turbulence Training has evolved from both [...]

Get Stronger, Faster, and Better by Training Right, Eating Well, and Resting Up

I rarely start an article with the conclusion at the beginning. But, for this specific topic I couldn’t write it any other way. So, here it is.
No magic pill, patented drink mix, sublingual tincture, trans-dermal patch, man made food bar, proprietary mineral blend, or secret capsule is capable of producing the results, or anything remotely [...]

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Monica Brant Training Tips

Everyone knows cardiovascular exercise is important during dieting. I try to work out every day, even when I don’t have access to a gym (for example, doing sprints on the beach or running up the stairs at a hotel). Running is definitely a good idea if your knees can handle it. I enjoy interval training. [...]

9 Easy-To-Make Muscle Building Recipes

Think putting yourself on a muscle building diet has to be a painful process? And that maybe muscle building recipes can be confusing? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don’t have that figured out, you are going [...]

Secrets To Glamorous Glutes!

We all want to be attractive and sexy and as a follow up to last week’s article LESS FAT MORE SEX (and to fulfill a promise we made in Week Fourteen when we discussed developing great abs), we devote this week’s column to tips on creating glamorous [...]

Tips On Weight Loss vs. Fat Loss

In order to lose weight, your body must burn more calories than it takes in, but keep in mind that your body needs calories for energy and when you exercise; your body needs even more calories.  Onto the tips on weight loss…
Before I talk about energy, the first thing you must understand is that losing [...]

The Top Fat Loss Secrets for Flat Six Pack Abs

I had the pleasure of being interviewed recently by a fitness professional from NYC, Geovanni Derice, of 4evertoned.com. The interview is below and I think you’re going to like it…I reveal some of the hardest hitting strategies for getting rid of body fat to uncover those six pack abs that everyone wants.
“GD: Welcome Mike Geary [...]

Should I Get On The Fitness Stage?

Should I Get On The Fitness Stage? (excerpt from article)
Question:
I have always wanted to get on stage to compete and now with the new NPC Figure category, I’d like to enter one of the competitions but the girls look a lot more muscular than me. Everyone tells me I should compete. Is this still [...]

How to Maximize Your Metabolism

You cut calories and you exercise. You do exactly what the articles say – Your calories out are greater than your calories in. You should be losing fat. But if you aren’t, perhaps you’re still not paying attention to an often forgotten factor of fat loss – your metabolism.
Your metabolism is a measure of how [...]

Figure Competition Training – Planning An Effective Off-Season!

Many competitors are gung-ho when it comes to pre-contest figure competition training preparation, but enter the off-season, and some slack on training, nutrition, or just fail to map out a plan until it’s time to diet down for that next show. I know what you might be thinking, because I used to think this myself.
“It’s [...]

Targeting Those Trouble Areas!

Wouldn’t it be great if you could get rid of that excess fat on your stomach or tighten up those hips and thighs? How many times have you tried diet and exercise to target your trouble spots only to see slow or no progress? How many people do you know that have been down that [...]

The Perfect Rep Range For Muscle Building Exercises

No matter what you read or who you talk to, everyone has their own opinion of what the “perfect” rep range should be to allow for maximum muscle stimulation and growth for muscle building exercises. In this article I’m going to clear up the confusion once and for all and teach you the truth about [...]

Low Fat Lunch Recipes

Sick of your run of the mill middle of the day meals. Try the following low fat lunch recipes.
1. Salmon, Tomato and Cucumber Sandwiches
Filling can be made a few hours ahead, if kept in the fridge.
Small can pink salmon in springwater or brine, drained
1 spoonfull low-fat cottage cheese
(If you don’t like cottage cheese use low [...]

How to Lose More Fat in Less Time

The secrets to achieving the lean athletic physique that you’ve always wanted are held by top trainers. Most people, on the other hand, waste a lot of time in the gym. Strength coaches, such as Alwyn Cosgrove know there is a better way. Alwyn is a Certified Strength and Conditioning Coach and a writer for [...]

Weight Training Tips – The Do’s And Don’ts

Sometimes it’s hard to see the forest with all the trees blocking your view. In bodybuilding, it is easy to lose sight of the fundamentals and get caught up in the nitty-gritty details you read about in the magazines all the time. Time for a little checklist of weight training tips do’s and don’ts to [...]

A Mother of Three Gets Her ‘Hot Body’ & ‘High Spirit’ Back, Again… This Time It’s For Good!

This is a ‘conversation’ taking place inside BestFitnessAdvice.com – between Joey Atlas and Lisa Pohlmeier of Atlantic Beach, North Carolina
Lisa
Hi all. I just ordered the ULBHTM and can’t wait to get started. I have been using the exercises from the emails I received and I’m so [...]

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10 Steps to Maximum Workout Intensity

You’ve probably heard people in your local gym talking about workout intensity. Many of these people who constantly flap their gums about this aspect of training have no idea what it really takes to build workout intensity. They are also the ones who aren’t growing. Notice how they are performing the same exercises, using the [...]

Thigh Toning Exercise: Top Five Things You Must Know To Change to Your Lower Body

1) Your lower body contains not just a few, but several hundred muscles.  The proper thigh toning exercises will bring balance to your body.  In other words, the wrong exercises performed for your trouble spots can actually make them worse and more troublesome.  However, the correct exercises can bring dramatic and lasting results to your [...]

The Ultimate Hard Body Workout Exercise

The Front Squat:
As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than [...]

Take Control of Your Metabolism: Quick Tips for Increased Muscle Tone, Faster Fat Burning, and Energy

So many people are talking about how slow their metabolism is and why they need to start taking the latest diet supplement scam yet they don’t even understand how the human metabolism works. So before I even go into how to speed yours up, I want to first go over some of the [...]

How to Weight Train for Maximum Muscle Gain

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of “free weights” like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.
Free Weights vs. Machines vs. Bodyweight Exercises
For maximum muscle gain, the [...]

Get Abs Of Steel With This Intense Abdominal Workout!

When it comes to abdominal training you have three different theories that people feel will give you the best results.
Which Group Is Right?
On one hand, you have the group that usually has a high body fat percentage, eats a poor diet, and believes that high rep abdominal training will magically melt the fat off of [...]

Leg, Butt, Hip and Thighs: Thigh Cellulite

Women’s body types come in all shapes and sizes from thin, overweight, flat, curvy, top heavy through to pear shaped.  The majority of women have at least one, but probably several, “trouble spots” on their body with which they feel frustrated.  Often, those trouble areas are found on the lower half of a woman’s body, [...]

Calories, Portions Plus When and How Often to Eat

Just like with exercise, you should continually experiment to discover what works best for YOU. Implementing a nutrition plan that’s right for you should be a process of trial and error – an ongoing experimentation with portion sizes, food combinations, and eating at different times of the day. As a member of our program, we’ll [...]

How to Lose Manboobs

You don’t have to go through life with man boobs (otherwise known as male breasts). In fact, you can burn away chest fat and get rid of your manboobs forever with just three short, but intense workouts per week.
Getting rid of manboobs is as simple as getting rid of any other fat. You [...]

Perfects Abs – Three Ab Routines To Show Your Six Pack

Crazy, ripped, hard abs. That’s the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then you’re missing the boat. Chiseled abs is awesome abs.
How do you get ripped abs?
It’s about diet, cardio [...]

Fat Loss Workouts for a Busy Gym

Gyms are busy. Too busy. And it is always busiest when you settle in for your fat loss workout with its awesome fat-blasting supersets.
I know it drives you nuts when you are trying to pair lunges and presses while someone is taking up valuable workout space chatting or doing some pointless fluff exercise. [...]

Rating the Energy Drinks

Energy. Everyone wants more of it. And it’s as easy to get as heading down to the corner store…All we need to do is slam down a Red Bull. Or a Gatorade. Or a coffee. Or so the ads say.
But which of these is really the best energy drink? The answer, of course, is below…
Now [...]

Kick Butt Exercise For Thighs

If you’d like the first four exercise for thighs go here: Lean, Shapely, Kick-Butt Sexy Legs!
5. Box Jumps (3 box jumps = 1 rep. Up to 5-6 reps, depending on your fitness level)
You will need 3 aerobic steps at different heights. You will need to adjust [...]

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