Tag Archives: Reno Fitness Trainer

09.18.09
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The Benefits of Weight Training

The Benefits of Weight Training

IMG_0089There are very many benefits which arise out of exercising.

The one benefit of weight training that I want to focus on includes helping a person to lose weight. This type of exercise is very effective for people seeking to lose weight permanently. Weight training helps a person increase the lean muscle which in turn increases the body metabolism.

When you have a high body metabolism the body is able to burn off more calories and therefore your weight will reduce. What you are seeking when training with weights is to increase your lean muscle mass and to reduce your body fat because when your lean mass increases, you lose body fat more quickly than if you just dieted alone.

So the most effective way to develop a lean, tight, hard body is to weight train, diet, and do your cardio together as a 3 tier approach. Although, even if you just added the weight training and didn’t change anything else in your regimen, your body would still change due to the higher metabolism that you get from your increased lean mass that you got from lifting weights.

3- 1991 USA (175 x 245)

Weight training exercises allow you to individually focus on each muscle in your body, and like an artist, allows you to shape it how you want it!

It can also help a person build extra mass. If you are seeking to increase body mass, like a bodybuilder, you need to include weight training daily. So for anyone seeking to do a bodybuilding contest or for men who just want to add a little extra size to their frame, you need to increase the intensity of your workouts on a daily basis and eat more food to accomplish this objective.

So don’t worry women… You won’t get big like a bodybuilder from lifting weights unless you are working out very intensely, eating lots of food, and really wanting to get bigger. Men get bigger easier than women because of the higher amounts of testosterone in their bodies. If you are working out with the intention of just toning and sculpting, that’s what you’ll get, along with the benefits of a higher metabolism and LESS FAT!

So lifting weights benefits Everyone… Male or female!

Thank you,

Clifta Coulter Perez

Reno Personal Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

www.Clifta.com

www.RenoFitnessTrainer.com

09.13.09
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Fat Burning Workout #1 with 3 Different Levels

This is a great fat burning workout!

It’ll make you sweat, burn calories and fat, and get you lean all at the same time!

It’s a 15-20 minute workout depending on which level you do… beginner, intermediate, or advanced. It works your lungs, legs, glutes, chest, shoulders, triceps, and abs! Short, sweet, and to the point!

This is a workout that you can do 2-3 times per week. If your muscles do get sore from this workout and you are getting ready to do it again… I’d wait until the soreness goes away before you do it again. You always want to make sure that your muscles get plenty of healing time before you work them hard again.

The goal of this workout is to get as many rounds of the 5 exercises that you can in 20 minutes for the intermediate and advanced versions and in 15 minutes for the beginner version.

I got 3 rounds for the advanced version.

I would love to hear from you telling me what version you did and how many rounds you got.

Thank you,
Clifta Coulter Perez
Reno Personal Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

09.12.09
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GYMBOSS Timer Video

Hi,

Here’s a clip that I made to show you how the Gymboss timer works. I just thought I’d post this because I REALLY like mine! It makes it so you can push harder and stayed focused on what you are doing instead of watching the clock!

Click here to order Your Gymboss Timer

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

09.06.09
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GYMBOSS Timer

Gymboss Timer
Click here to see Gymboss Timer

Awesome Product!

This is the Gymboss Timer that I was talking about in my last post. I think it’s awesome for the type of workout that I posted and many others like Boxing, Martial Arts, Cardio, Strength Training, Kettlebells, Body for Life, Weightlifting, Running, and more.

Some of the features…

*You can set it for one or two different time intervals from 2 seconds to 99 minutes.
Also, the GYMBOSS now comes with a Stopwatch feature!

*The auto mode keeps repeating through intervals. You can set from 1 to 99 rounds.
Special alarm/vibrate notifies you when preset rounds are completed.

*Alarm by beep, vibration, or both. Alarm duration of 1, 5, or 10 seconds.

*It’s the size of a small pager and it’s water and shock resistant.

Anyways… I just thought I’d post this because I REALLY like mine! It makes it so you can push harder and stayed focused on what you are doing instead of watching the clock!

Click here to order Your Gymboss Timer

Thank you,
Clifta

09.01.09
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Can You Calculate Your Body Fat % at Home?

Hi!

I got a question from someone on my last post about Body Fat Testing.

The question was:
Is there ANY WAY for us to “measure, calculate, or test” our own BODY FAT percentage and BREAKDOWN of our FAT POUNDS, at home? ….okay, & maybe a 2nd question too, LOL, …..do we need to purchase any special tool to be able to do this for ourselves, at home?

My Answer:
Of course, you always hear that the water tank is the most accurate if you want to know your REAL Body fat, but if you are just looking for a tool to measure your progress and changes, and you don’t have anyone to help you, then the on-line tools below might help.

When you are using body fat testing as a tool to see your progress and your changes… it doesn’t have to be exactly accurate. You are using it as a guage to track your progress. The important thing to remember is to use the same calculator every time once you find one that you like, and to also take the required measurements the same way every time.

74f2a1a59a4106eeWhen I competed and tested my body fat on a regular basis I used a 9 point check formula, which I felt was pretty accurate. That was with calipers, and also required help from someone to measure my back area, which isn’t always handy for everyone.

So I got on-line just a little while ago to see what was out there as far as Body Fat Calculators… and to my surprise, there seem to be all kinds of On-line Body Fat Calculators available. I don’t know how accurate they will be if you are looking to find your REAL Body Fat, but I think they should be good to use as tools to track your changes if you don’t want to buy any equipment.

The ones that I listed below are just a few that I found that looked good to me… but there are lots more out there if you don’t like these.

1) Here’s Dr. Sears body fat calculator that gives you your body fat % and also the breakdown of fat mass and lean mass.

http://www.drsears.com/ZoneResources/BodyFatCalculator/tabid/414/Default.aspx

2) Here is another body fat calculator, which I like the best so far because my body fat was the lowest on this one. LOL.

http://home.fuse.net/clymer/bmi/

3) This is another body fat calculator that is pretty good. It has a chart with it to tell you what range you are in also.

Check it out… http://www.csgnetwork.com/bodyfatcalc.html

Hope this tip was helpful! 🙂

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

www.RenoFitnessTrainer.com
www.youtube.com/CliftaFIT

08.28.09
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Tone Your Arms & Legs- Bootcamp 300’s with Clifta

Tone and Slim your arms & legs with Clifta
This workout takes 10-15 minutes!

This Quick Workout will help tone, slim, and tighten your biceps, triceps, core, quads, hamstrings, and BUTT! It will also help you with balance and cardiovascular conditioning! And the best part is that it takes about 10-15 minutes!

It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS you get sore… then you should wait until you aren’t sore before you do this workout again.

If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!

The first 2 minutes and 40 seconds is me explaining what and how to do this workout to make it easier or harder. The rest of the video is the actual workout.

Clifta is a personal fitness trainer in Reno Nevada.

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

Websites:
http://www.Clifta.com
http://www.RenoFitnessTrainer.com

08.26.09
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Part 3- Chest Push Ups Series with Clifta- Exercise Tip

This is Part 3 of 3… of my Chest/Push-Up Series.
In this clip I demonstrate and talk about my secrets of doing a Full Push-Up and a Half Push-Up.
I’ve found over the years of training people that, although Push-Ups are a basic movement, people have a hard time feeling their Chest when they do them. That’s the reason I’ve gone into so much detail about the Push-Up.
It’s a basic body weight exercise that is used ALOT in bootcamp style workouts so I thought I’d make some clips explaining how to do Push-Ups so you feel Chest without putting pressure on your lower back and/or shoulders.
This is a 3 Part Series… So make sure you see Parts 1 & 2 for additional information!
If you’ve been feeling pressure or more of a load on your shoulders or triceps during Push-Ups, or any other Chest exercise, more than you do your Chest… then this clip will explain everything that I do and think about when I do Push-Ups.

Thank you for stopping by,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

Clifta has been in the Health & Fitness Industry for 25 years now and is currently training clients in Reno, Nevada.

08.25.09
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Part 2- Chest/Push Up Series with Clifta- Exercise Tip

This is Part 2 of 3… of my Chest/Push-Up Series.
This clip is talking about what I call “the hinge” in the chest.
If you’ve been feeling pressure or more of a load on your shoulders or triceps during Push-Ups or any other Chest exercise more than you do your Chest… then this clip is a must see.

Learning to hinge at the Chest instead of the Shoulders will make all of your Chest Exercises more effective!

I also talk of antagonistic muscle groups… what are they?

Part 3… is the actual, more detailed, Push-Up Demonstration! Don’t miss out!

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

Clifta has been in the Health & Fitness Industry for 25 years now and is currently training clients in Reno, Nevada.

08.25.09
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Part 1- Chest/Push Up Series with Clifta- Exercise Tip

This is Part 1 of 3… of my Chest/Push-Up Series.
This clip is done while I’m doing some cardio.
It’s basically just talking, with some footage added of me from the beginning of this year (2009) training… and may be boring to some, but if you listen… it’s really good stuff. lol. And really… I am… getting to a point. I think??? haha. 🙂

First I talk about Inner Training vs. Outer Training. Then Quality and Quantity. Then I talk about Focus and the 2 hardest body parts that take the most focus.

Part 2… is about the Hinges and Antagonistic muscles!

Part 3… is the actual, more detailed, Push-Up Demonstration!

Clifta has been in the Health & Fitness Industry for 25 years now and is currently training clients in Reno, Nevada.

Thank you,
Clifta Coulter Perez
Reno Fitness Tranier
Bootcamp Instructor
Former IFBB PRO Bodybuilder