Compound vs Isolation Exercise: What is the most effective for reaching your fitness goals?

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Are you limiting your own weight training & fitness progress? NJ Fitness Pros can help!

Compound movements are any exercise that use multiple muscles and joints in order to perform. Ie: bench-press and deadlift.
Isolation movements are target exercises that focus on one muscle group. Ie: triceps, biceps, and abdominals.
To see the most success, you need to build a strong muscular foundation and the most effective way to accomplish this, is through compound exercise. These exercises allow you to target multiple muscle groups and utilize heavier weights.
Compound exercises require the body to expend more energy and burn more calories, so it is the ideal choice when trying to reach a fitness goal.
Benefits of compound exercise:
– Builds muscular foundation
– Burns more calories
– Conditions your body for daily activities
– Improves coordination
– Allows for better use of time, by targeting more muscle groups
Contact us for a fitness evaluation and to get connected with a personal trainer that is right for you!
Source:8fit.com

MCT Oil and How it Creates Optimal Weightloss!

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https://draxe.com/mct-oil/

MCT Oil— Medium- Chain Triglyceride Oil

AKA the ultimate ketogenic fat! It’s helps the body get into ketosis and remain there, which creates optimal weight loss results while using this type of eating!

What MCT Oil?

A clean oil that is naturally found in coconut oil and helps fuel your body and your body’s energy level through the improvement of your mitochondrial function. This makes it the ultimate food for your brain!

How does it work?

After ingesting MCT oil, it is converted into ketones within just minutes. Ketones are sent right to your liver and help increase your metabolism. This works only when you stick to a low carb / high fat diet. Ketones are a preferred energy source for people who are looking to help improve brain function but has also shown to be a preferred fuel source for those suffering from dementia, diabetes, ALS, and Parkinson’s.

The best MCT Oil to purchase contains C8, as opposed to some other manufactured brands that contain a diluted down version with C12. For example, 1 tablespoon of Bulletproof Brain Octane Oil, which has triple distilled pure C8, (caprylic acid) is equivalent to 18 tablespoons of coconut oil. Therefore, it is the most effect way for your body to turn it into cellular fuel.

Health benefits of MCT Oil:

  • Curbs appetite
  • Weight loss
  • Improves thinking and concentration
  • Increases energy levels

Sources:

bulletproof.com

mercola.com

Intermittent Fasting 101

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tofu-breakfast

Intermittent Fasting 101

 

Intermittent fasting is not about what you eat, it is about how you eat. The longer you fast, the more effective this style of eating becomes. Planning intermittent fasting the right way is the key to success!

 

The Science Behind It

This style of eating triggers two hormones in your body. One being the Growth Hormone and the second is Insulin. The Growth Hormone is the most powerful hormone in your body. Out of the six hormones in your body, this one protects your muscles and allows you to lose fat.
Insulin actually blocks the growth hormone and causes your body to hold on to fat.

 

A common misconception is, when you eat carbohydrates is that your insulin spikes, however that is not true. Every time you eat your insulin levels spike! This happens even if you’re eating healthy.

 

How To Get Started

First, you have to evaluate your own eating pattern. The most effective way to introduce intermittent fasting into your life is to start with three meals a day (most people eat five meals a day), this includes snacks. The key to intermittent fasting is to increase the amount of time you are fasting. This naturally happens over night, but extending the time and eating later in the day allows your body to release less insulin. This allows your growth hormone levels to increase, which creates optimal results. It is important to maintain the intake of healthy and nutritious meals, as well making sure your meal sizes are proportionate.

 

Benefits Your Body and Mind

Intermittent fasting is not a diet it is a weight loss tool. This powerful tool has more benefits than just weight loss!

 

Some additional benefits of intermittent fasting are; fat lose, muscle gain (when exercise and weight training are included weekly), increased energy, and increased mental focus and clarity.

 

To see optimal results, you should add frequent exercise weight training and high intensity interval workouts.

 

Is intermittent fasting for you?

Contact us for your health and wellness needs, as well as questions you may have about starting a healthier lifestyle!

How You Can Stay Motivated to Workout Longterm

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They say “getting there is half the battle,” but we beg to differ. One of the most common challenges people face when beginning a new workout regimen is sticking to it. When the initial excitement of your new routine has faded, and the struggle begins to set in, it’s tempting to throw up your arms in defeat. To help combat this all-too-common occurrence, here are our best tips for how you can stay motivated to workout longterm. Read more

3 Common Workout Mistakes (And What to Do About Them)

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It’s easy to make mistakes while working out, especially if you’re new to the world of fitness. Mistakes can hinder results, cause injuries, and kill your motivation to continue with your routine, so it’s crucial that you fix them as soon as you identify them. To help you out, here are a few of the most common workout mistakes people make, and what you can about them. Read more

What Are the Benefits of In-Home Personal Training?

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For those of you who thrive off of structure and routine, a personal trainer can be a lifesaver. Personal trainers provide personalized workout plans that are specifically tailored to your needs based off of your fitness levels, lifestyle, and goals, among other factors. Studies have shown that working one-on-one with a personal trainer can lead to better results than a standard gym routine. To get the most out of your personal training sessions, consider an at-home personal trainer. In-home workouts with your own personal trainer can provide benefits that far exceed a gym session. Here are just a few of the benefits of in-home personal training.

Privacy

It’s common to feel embarrassed when working out, especially if you’re just starting out. Knowing that others may see you in less than flattering situations can be a big deterrent for some people, and may cause them to withhold from exercise altogether. With an in-home personal trainer, you’ll never have to worry about other people’s eyes on you. The only people around will be you and your trainer (and anyone else who may be home at that time), so you can put the focus on your workout goals instead of worrying about the opinions of others.

Time Saver

Another common reason people tend to skip working out is because they can’t find the time to do it. If you plan to workout at a gym, you’ll have to account for more than just the time spent exercising—You’ll need to pack a gym bag, drive to the gym, and likely converse with other gym-goers. This all adds up to a large chunk of your time being consumed by a trip to the gym. If you choose to go with an in-home personal trainer, you can skip the traffic, packing, and small talk and focus solely on your workout sessions. Leave the traveling to your personal trainer, and save time by working out in the comfort of your own home.

Personal Attention

The level of personal attention and care that you’ll receive from an in-home personal trainer is unparalleled. Sure, personal trainers that work at a gym can still provide personal attention to their clients. However, the routine may be standardized to apply to multiple clients. Additionally, gyms have distractions all around that cannot always be avoided. When you and your trainer are working out at your home, you’ll both be free of distractions, giving you the ability to focus all of your attention on you and your workout goals. In addition, an in-home personal trainer will hold you accountable on the days you’d rather skip your workouts.

The decision to hire a personal trainer can completely change your life. If you want to get the most out of your workout routines, there’s no better route than a personal trainer who is an expert on fitness and health. For those with busy lifestyles and a need for privacy, an at-home personal trainer is your best bet. Find one that you connect well with, and you’ll be on your way to a healthier lifestyle—no excuses!

3 Ways to Make Your Grocery Store Trips Healthier

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A healthy life begins with a healthy diet, and studies show that eating meals at home is consistently healthier than eating out. That means you’ll need to make the most out of your grocery store trip, which can be tricky. Grocery stores are practically overflowing with food options, and without the correct knowledge to determine the best course of action, it’s easy to inadvertently load up on unhealthy foods. Here are a few simple ways to make your trips to the grocery store healthier, so you can improve your health and quality of life.

  1. Fill Up First
    One of the biggest mistakes you can make when grocery shopping is to do it while you’re hungry. This often leads to unhealthy, impulsive food purchases based on cravings instead of nutritional value. Hunger can cloud your judgment and cause you to make rash decisions on food items that you may regret later. When you’re hungry, you’ll be far more inclined to buy foods that look appetizing to you in the moment than you would be if you weren’t ravenous. According to a study done by Cornell, even short-term hunger can lead shoppers to buy 44.8% more high-calorie foods. Avoid unwanted purchases by having a healthy, filling meal before heading to the grocery store.
  2. Stick to a List
    Before arriving at the grocery store, write out a list of the healthy food items you want to buy, and stick with it once you begin shopping. Grocery store trips go downhill fast when you get sidetracked and start adding unhealthy things to your cart that you didn’t plan on buying in the first place. If you stick to your shopping list consisting of only healthy foods, you won’t have to resist the temptation of any junk foods in your home. Stick with your list and keep unhealthy food out of your house. If you need some inspiration check out some healthy recipes to give you an idea of what you should add to your grocery list.
  3. Shop the Perimeter
    No matter where you do your grocery shopping, most stores follow a similar layout, making it simple to stick with one basic rule: shop the perimeter of the grocery store. Typically, healthier foods such as fresh fruits, vegetables, and meats are set up around the perimeter of the stores. Unhealthier options like chips, soda, and cookies are stocked in the middle aisles. Make it a point to stay on the outer perimeter of the grocery store, and you’ll find yourself loading up on healthier snack options.

Eating healthy can be daunting if you’re new to it, but it doesn’t have to be so hard. With a little planning and some basic knowledge, you can have easy trips to the grocery store that result in a healthier lifestyle overall.

NJ Fitness Pros Launches New Website

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iSite Marketing, an online marketing company, has been named as the Agency of Record for NJ Fitness Pros. The New Jersey based web design company was instrumental in the design of the company’s website. Read more