By Frank Wall. Copyright 2010. All Rights Reserved.
Many folks want an extremely sexy sculpted physique. But, I see so many individuals in gyms training like a marathon runner on a treadmill, when all they want to do is get in shape and burn fat. You could do cardio classes on a daily basis. Those long, no weight, jump around cardio classes will make you fatter. You will end up burning more muscle to sustain your low intense training to keep you going. Now, if that is your cup of tea, then running long distances all the time and doing cardio on end is the thing for you. If you happen to go overboard with it, the results you get are not maximized unless you switch up your cardio program.
I urge you to get more for your muscle! I want to show you how to utilize your fast twitch muscle fibers. In order to be produtive and efficent, you have to learn how to master your own body weight. People will spend whatever it takes to get in shape when they hear what I will do for them. I have a plan specifically for you to do it!!
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Monday, February 1, 2010
Thursday, January 7, 2010
THOUSANDS OF CRUNCHES
By Frank Wall. Copyright 2010. All Rights Reserved.
I used to think that doing hundreds or thousands of crunches a day could guarantee me a ripped six pack. This was just another misconception to add to the list. In actuality, everyone has a six pack. Some people have a layer of fat covering up their abdominals. As a matter of fact, it is not necessary to do a single crunch to get your six pack to come out! You can simply do cardio. Even body builders will tell you they do cardio. Ab exercises sculpt your midsection. The cardio shows them off. You do not lose fat in one area but you burn it from all over. You can add thickness and deeper definition to your abs by working them out 2-3 days a week.
People will tell me all the time, “I do 400 crunches every night.” “ I do abs intensely everyday of the week”. Working out your abs is just like working out any other part of your body. If you over do it, you will not get any results. It’s just impractical. The only thing thousands of crunches day or night will do is build endurance for your stomach to perform a lot of reps. I only hit them hard once a week. It is usually during or at the end of my workouts throughout the week. I will touch on a few additional abdominal exercises. But if you are doing a specialty ab detail phase, then do them 3 times a week.
It takes time, motivation and a proper mind set to achieve the look and body of your dreams. In the past, I did not eat properly as a kid and had no results from any physical activity, even though I played soccer. At the age of 16, I weighed 225 pounds. I was able to slim down to 173 pounds in less than 2 ½ months. I spent my time running and taking fat burners, with no nutritional diet and had an excess of skin because my body did not adapt to the weight change properly. It took me almost 2 years but I finally transformed my mindset. On July 9, 2008, I weighed myself at 188 lbs. I was the leanest I had ever been and my muscle was getting leaner day by day. I remember having a huge gut and not being able to see anything down below. How embarrassing! My body has been adapting to the levels of intensity I put it through on a daily basis.
The bottom line is that your abdominals are your core strength. They are the center of power for doing your exercises. While doing a push up, you brace your abs for stability as you are rounding out your back. As you squat, you contract your abs for balance. As you row, stimulate your abs by pulling through the movement. Ab exercises are not meant for you to feel comfortable. You should feel a burn but not enough for medical attention. If you are sore the next day or the day after, then it is a job well done in my book!
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
I used to think that doing hundreds or thousands of crunches a day could guarantee me a ripped six pack. This was just another misconception to add to the list. In actuality, everyone has a six pack. Some people have a layer of fat covering up their abdominals. As a matter of fact, it is not necessary to do a single crunch to get your six pack to come out! You can simply do cardio. Even body builders will tell you they do cardio. Ab exercises sculpt your midsection. The cardio shows them off. You do not lose fat in one area but you burn it from all over. You can add thickness and deeper definition to your abs by working them out 2-3 days a week.
People will tell me all the time, “I do 400 crunches every night.” “ I do abs intensely everyday of the week”. Working out your abs is just like working out any other part of your body. If you over do it, you will not get any results. It’s just impractical. The only thing thousands of crunches day or night will do is build endurance for your stomach to perform a lot of reps. I only hit them hard once a week. It is usually during or at the end of my workouts throughout the week. I will touch on a few additional abdominal exercises. But if you are doing a specialty ab detail phase, then do them 3 times a week.
It takes time, motivation and a proper mind set to achieve the look and body of your dreams. In the past, I did not eat properly as a kid and had no results from any physical activity, even though I played soccer. At the age of 16, I weighed 225 pounds. I was able to slim down to 173 pounds in less than 2 ½ months. I spent my time running and taking fat burners, with no nutritional diet and had an excess of skin because my body did not adapt to the weight change properly. It took me almost 2 years but I finally transformed my mindset. On July 9, 2008, I weighed myself at 188 lbs. I was the leanest I had ever been and my muscle was getting leaner day by day. I remember having a huge gut and not being able to see anything down below. How embarrassing! My body has been adapting to the levels of intensity I put it through on a daily basis.
The bottom line is that your abdominals are your core strength. They are the center of power for doing your exercises. While doing a push up, you brace your abs for stability as you are rounding out your back. As you squat, you contract your abs for balance. As you row, stimulate your abs by pulling through the movement. Ab exercises are not meant for you to feel comfortable. You should feel a burn but not enough for medical attention. If you are sore the next day or the day after, then it is a job well done in my book!
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
Wednesday, January 6, 2010
TOP 3 BIGGEST MISCONCEPTIONS IN WOMEN'S SOCIETY TODAY - #3 GETTING TOO BULKY
By Frank Wall. Copyright 2010. All Rights Reserved.
This entry concludes our series on: “The Top 3 Biggest Health Misconceptions in Women’s Society Today”. These myths have been revealed and tested! Now that you have the knowledge and proper understanding, I hope that you will make the right decisions.
The Third Biggest Health Misconception: Getting Too Bulky
I laugh every time I hear women say, “I don’t want to become too bulky and get too much muscle.”. Working out is a process and does not happen overnight. If you are able to naturally put on 5 lbs of lean muscle in a year…awesome job! 7 lbs is even phenomenal. But if you are gaining 10 lbs here, and losing 10 lbs there, I guarantee you the muscle gain does not fluctuate as easily as the fat. It is your caloric intake that depicts your body. You can not get bulky lifting heavy weights and eating a low calorie meal plan. Your body can only grow was much with the your food intake. Even if you are lifting like a body builder, you can still look like a sexy runway model. Why? Bodybuilding requires you to eat eat eat a lot! As you sculpt your physique to show curves and tighten, eat 5-6 portioned meals daily.
Others say, “I don’t want to get ripped.” If you are getting too lean, eat more peanut butter or drink more whole milk. These are easy ways to putting on the pounds. To get “shredded” requires a really specialized meal plan. It has to be modified almost weekly which will constantly shock the body.
I always tell women to focus on what they have and not on what they do not have. Some of my female clients are afraid of gaining weight when they train with me. Gaining weight is not a bad thing. It is important to look at your nutrition. 90% is your food and 10% is your training. You have to be honest about your nutrition/training regimen. There is information everywhere. Gain wisdom and knowledge and then apply it.
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
This entry concludes our series on: “The Top 3 Biggest Health Misconceptions in Women’s Society Today”. These myths have been revealed and tested! Now that you have the knowledge and proper understanding, I hope that you will make the right decisions.
The Third Biggest Health Misconception: Getting Too Bulky
I laugh every time I hear women say, “I don’t want to become too bulky and get too much muscle.”. Working out is a process and does not happen overnight. If you are able to naturally put on 5 lbs of lean muscle in a year…awesome job! 7 lbs is even phenomenal. But if you are gaining 10 lbs here, and losing 10 lbs there, I guarantee you the muscle gain does not fluctuate as easily as the fat. It is your caloric intake that depicts your body. You can not get bulky lifting heavy weights and eating a low calorie meal plan. Your body can only grow was much with the your food intake. Even if you are lifting like a body builder, you can still look like a sexy runway model. Why? Bodybuilding requires you to eat eat eat a lot! As you sculpt your physique to show curves and tighten, eat 5-6 portioned meals daily.
Others say, “I don’t want to get ripped.” If you are getting too lean, eat more peanut butter or drink more whole milk. These are easy ways to putting on the pounds. To get “shredded” requires a really specialized meal plan. It has to be modified almost weekly which will constantly shock the body.
I always tell women to focus on what they have and not on what they do not have. Some of my female clients are afraid of gaining weight when they train with me. Gaining weight is not a bad thing. It is important to look at your nutrition. 90% is your food and 10% is your training. You have to be honest about your nutrition/training regimen. There is information everywhere. Gain wisdom and knowledge and then apply it.
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
Tuesday, January 5, 2010
TOP 3 BIGGEST MISCONCEPTIONS IN WOMEN'S SOCIETY TODAY - #2 ENDLESS CARDIO
By Frank Wall. Copyright 2010. All Rights Reserved.
I hope these nuggets of knowledge will direct you into the right path to change your lives for the better! Let us continue with our series on: “The Top 3 Biggest Health Misconceptions in Women’s Society”.
The Second Biggest Health Misconception: Endless Cardio
Many women run on a treadmill or train on an elliptical for hours on end at high intensities to stay lean. Unfortunately, you burn muscle doing those types of exercises. You breathe heavy for extended periods of time, your brain is deprived of oxygen and it reverts to muscle for fuel. Believe it or not, you become a Skinny Fat! Yes, you lose weight but you lose muscles and some fat, instead of just fat.
Sometimes, women do endless cardio to burn off all these calories they just ate. It is not about the calories that you had that day. It is more to look at the whole week or even the entire month. There is something wrong if you are in fear every time you eat badly. If you eat unhealthy all the time and are not worried about it, you need to look into that. I would rather put those big calories to use for a hard workout later, involving weights, or body weight exercise rather than cardio. You will have plenty of fuel available to you to get you through a powerful workout.
You must realize that doing endless cardio is not the best way to lose a lot of weight. It is not about the weight. You will lose weight and more than likely have flabby skin as a result. I have said this before in my famous articles and teachings: Burn Fat and Build Lean Muscle.
The truth of the matter is that you can injure yourself if you are overweight. Perfect Example: I used to train a woman who stressed she had no more money to continue training. Instead, she went to those cardio classes gym offers. She was not strength training. One day she reached over in her car to grab something and severely injured her shoulder. Her frame and the amount of muscle she had, was completely disproportionate. Granted, my services are not cheap, but neither was that doctor’s bill. The price she paid for one visit was equal to a few months of my time.
Your health is important. Do not ever wait until the last minute. Trust me, I have leaned a lot in my years and you do not want to pay the hard way.
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
I hope these nuggets of knowledge will direct you into the right path to change your lives for the better! Let us continue with our series on: “The Top 3 Biggest Health Misconceptions in Women’s Society”.
The Second Biggest Health Misconception: Endless Cardio
Many women run on a treadmill or train on an elliptical for hours on end at high intensities to stay lean. Unfortunately, you burn muscle doing those types of exercises. You breathe heavy for extended periods of time, your brain is deprived of oxygen and it reverts to muscle for fuel. Believe it or not, you become a Skinny Fat! Yes, you lose weight but you lose muscles and some fat, instead of just fat.
Sometimes, women do endless cardio to burn off all these calories they just ate. It is not about the calories that you had that day. It is more to look at the whole week or even the entire month. There is something wrong if you are in fear every time you eat badly. If you eat unhealthy all the time and are not worried about it, you need to look into that. I would rather put those big calories to use for a hard workout later, involving weights, or body weight exercise rather than cardio. You will have plenty of fuel available to you to get you through a powerful workout.
You must realize that doing endless cardio is not the best way to lose a lot of weight. It is not about the weight. You will lose weight and more than likely have flabby skin as a result. I have said this before in my famous articles and teachings: Burn Fat and Build Lean Muscle.
The truth of the matter is that you can injure yourself if you are overweight. Perfect Example: I used to train a woman who stressed she had no more money to continue training. Instead, she went to those cardio classes gym offers. She was not strength training. One day she reached over in her car to grab something and severely injured her shoulder. Her frame and the amount of muscle she had, was completely disproportionate. Granted, my services are not cheap, but neither was that doctor’s bill. The price she paid for one visit was equal to a few months of my time.
Your health is important. Do not ever wait until the last minute. Trust me, I have leaned a lot in my years and you do not want to pay the hard way.
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
Thursday, December 31, 2009
MFS JANUARY BOOT CAMP
HAPPY NEW YEAR!
A New Year means a new mindset, new goals and new opportunities. As a Fitness Coach, it is my job to bring the excitement and motivation to everyone that crosses my path! And what better way to do that, than to join the MFS Saturday Boot Camp for the month of January!
You are invited to Free Workouts with some of the Finest, Expert Trainers. Revamp your workout routine, be with healthy minded people and get in shape for the New Year!
I know what you are thinking, “Frank, can I really take this on and make a change in my life?”. And the answer is... Y E S !!!!
For more details, Visit our Facebook Fan page:
http://www.facebook.com/inbox/?ref=mb#/pages/Duluth-GA/My-Fitness-Solution/49867742674?ref=ts
A New Year means a new mindset, new goals and new opportunities. As a Fitness Coach, it is my job to bring the excitement and motivation to everyone that crosses my path! And what better way to do that, than to join the MFS Saturday Boot Camp for the month of January!
You are invited to Free Workouts with some of the Finest, Expert Trainers. Revamp your workout routine, be with healthy minded people and get in shape for the New Year!
I know what you are thinking, “Frank, can I really take this on and make a change in my life?”. And the answer is... Y E S !!!!
For more details, Visit our Facebook Fan page:
http://www.facebook.com/inbox/?ref=mb#/pages/Duluth-GA/My-Fitness-Solution/49867742674?ref=ts
Tuesday, December 29, 2009
FITNESS IS FOR A LIFETIME
By Frank Wall. Copyright 2010. All Rights Reserved.
Generally, individuals who are physically fit have strong desires in life. It is a proven fact that most of these people with remarkable physiques are successful. It has never been considered negative to want to be healthy. Only positive outcomes arise from taking care of yourself. I always tell my clients, “Tons of cells are created in the body each day. Tons of cells are also being destroyed. Within a couple of years, the persistence, commitment and motivation you put in will grant you the dream body you have deserved. The best thing you can do is invest in yourself.”
You should not only invest in yourself but also in your thoughts. Your thoughts begin with a strong will and desire. May I pose a few questions: How did you get the car you always wanted? How did you get to the point where you purchased your first house? Or do you plan on buying a new home? How did you marry the man or woman of your dreams? It is clear that some important decisions and investments had to be made. You had to put some action into your desire. You had to make it certain. Your wish was granted if you reached your goals. It is inevitable, you control your future!
You also control your success in transforming your body. Change the body, change a life. Your chemistry will be altered. You take on new ideas. You take on new thoughts. You are more positive. You are more energetic. Your way of life is different. Your attitude makes the biggest difference. You feel 110 percent better! How grand is your leap of faith? “Take the first step. You don’t have to see the whole stairway, just take the first step.” MLK
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
Generally, individuals who are physically fit have strong desires in life. It is a proven fact that most of these people with remarkable physiques are successful. It has never been considered negative to want to be healthy. Only positive outcomes arise from taking care of yourself. I always tell my clients, “Tons of cells are created in the body each day. Tons of cells are also being destroyed. Within a couple of years, the persistence, commitment and motivation you put in will grant you the dream body you have deserved. The best thing you can do is invest in yourself.”
You should not only invest in yourself but also in your thoughts. Your thoughts begin with a strong will and desire. May I pose a few questions: How did you get the car you always wanted? How did you get to the point where you purchased your first house? Or do you plan on buying a new home? How did you marry the man or woman of your dreams? It is clear that some important decisions and investments had to be made. You had to put some action into your desire. You had to make it certain. Your wish was granted if you reached your goals. It is inevitable, you control your future!
You also control your success in transforming your body. Change the body, change a life. Your chemistry will be altered. You take on new ideas. You take on new thoughts. You are more positive. You are more energetic. Your way of life is different. Your attitude makes the biggest difference. You feel 110 percent better! How grand is your leap of faith? “Take the first step. You don’t have to see the whole stairway, just take the first step.” MLK
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
FRANK WALL’S TOP 10 FITNESS & HEALTH QUOTES FOR 2010
By Frank Wall. Copyright 2010. All Rights Reserved.
10. “It’s not about losing weight. It never has been. It’s a misconception. It’s about burning fat and building lean muscle.”
9. “Your abdominals are your core strength. They are where you drive your power from to exercise.”
8. “Ab exercises sculpt your midsection. The cardio shows them off.”
7. “You can burn fat and build lean muscle at the same time.”
6. “A diet without exercise will equal death.”
5. “Moderation is the key when it comes to eating.”
4. “Recipe for disaster is unhealthy eating patterns and low level activities.”
3. “Diets are temporary. Lifestyles are forever.”
2. “Anyone can overcome any problem with one key ingredient: The proper mindset.”
1. “You create possibilities. You are not bound by rules.”
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
10. “It’s not about losing weight. It never has been. It’s a misconception. It’s about burning fat and building lean muscle.”
9. “Your abdominals are your core strength. They are where you drive your power from to exercise.”
8. “Ab exercises sculpt your midsection. The cardio shows them off.”
7. “You can burn fat and build lean muscle at the same time.”
6. “A diet without exercise will equal death.”
5. “Moderation is the key when it comes to eating.”
4. “Recipe for disaster is unhealthy eating patterns and low level activities.”
3. “Diets are temporary. Lifestyles are forever.”
2. “Anyone can overcome any problem with one key ingredient: The proper mindset.”
1. “You create possibilities. You are not bound by rules.”
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
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