Getting to the Gym is Half the Battle

Motivation plays a huge role in a successful exercise program. We all know the benefits of exercise-lowered body-fat, increased strength, injury prevention, cholesterol and blood pressure reduction, and osteoporosis prevention just to name a few. So, why is it so difficult to find the inspiration to exercise regularly?

The first step towards being motivated to exercise regularly is to find the right type of exercise for you. A healthy lifestyle is achieved by incorporating regular exercise into your schedule, so it is important to perform exercises that you enjoy. A routine that you dread to perform will usually be short-lived. Try a combination of different activities, you can workout at the gym on Mondays and Fridays, and go on an outdoor bike ride or to your local pool for a swim on Wednesdays and finish the week off with a few rounds of golf on the weekend. The key is to find a balance of activities that you enjoy.

It is also motivating to change your workouts on a regular basis. Try altering your routine every four to six weeks. This will not only prevent boredom, but you will find that you get improved results. This way, as you progress, your routine will evolve to meet your changing needs. Also remember that you can avoid burnout by performing a short and balanced workout. Use your time wisely and remember that a balanced exercise routine involving strengthening, stretching and cardiovascular work can be performed in only 45 minutes.

If you find that you have no time to exercise try exercising first thing in the morning. If you workout first thing there is no time to procrastinate. Morning workouts are also great because you avoid the crowds as clubs are less busy at this time. If you aren\’t a morning person, simply avoid the afternoon 4-6:30 p.m. workout rush.

If you are having a hard time starting an exercise program because you find all the modern fitness equipment intimidating and confusing, don\’t worry. Most fitness clubs offer an equipment orientation. Personal trainers can also help develop a fitness program specific to your needs.

When people start fitness programs they always tell me that they want to lose 20-30 pounds or they say \”I was 25 pounds lighter when I got married, I want to get back to that weight.\” It may be more motivating to concentrate on reducing your body-fat instead of your weight. The scale does not account for muscle gains or water retention, if you feel good, and your clothes are getting a little looser, and your body-fat is going down you are on the right track!

There you have it, four tips to make your exercise lifestyle a success! Pick exercises that you enjoy, exercise at times that do not interfere with your daily activities, change your workouts regularly and set realistic fitness goals.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Losing Weight

If you are looking for an exercise program that will help you lose weight you must workout four to six times each week. With weight-loss programs it is important to change your workouts regularly. Below is a sample workout to get you started.

Cardio: 30-60 minutes(70-80% of your max heart rate)

(4-6 time/week)

EXERCISE	SETS	REPS
1. Leg Press	2	15-25
2. Lying Leg Curls	2	15-25
3. Seated Cable Rows	2	12-15
4. Pec Dec	2	12-15
5. Seated Dumbbell Curls	2	12-15
6. Tricep Cable Pushdowns	2	12-15
7. Crunches	3	20-25
8. Alternate Crunches	2	15/side
9. Bicycle Kickouts	2	20-25/leg

Use a weight that allows you to comfortably perform all of your repetitions.

Refer to our exercise listing for a detailed description of each exercise & stretch.

*Perform your strengthening routine three times each week with 24 hours rest between each workout.

Stretching Routine: Lying Hamstring Stretch, Quadricep Stretch, Lat Stretch, Pec Stretch, Gluteal Stretch

(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)

CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Look and Feel Better

If you have limited time and you want to look and feel better while improving your overall health it only takes one hour, three times each week to get results. Find below a sample workout to help you achieve your goals.
Cardio: 20-30 minutes(60-70% of your max heart rate

EXERCISE	SETS	REPS
1. Ball Squats	3	10-15
2. Lying Leg Curls	3	10-15
3. Lat Pulldowns to Chest	3	8-12
4. Pec Dec	3	8-12
5. Crunches	3	20-25
6. Bicycle Kickouts	3	20-25

Use a weight that allows you to comfortably perform all of your repetitions.

Refer to our exercise listing for a detailed description of each exercise & stretch.

Stretching Routine: Lying Hamstring Stretch, Quadricep Stretch, Lat and Low-back Stretch, Pec Stretch

(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)

CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Getting In Shape (Women)

If you are looking to tone up and not gain muscle you need a program designed specifically for women. Below is an example of a program to help you achieve your goals.

Cardio: 30-40 minutes(75-85% of your max heart rate)

EXERCISE	SETS	REPS
1. Alternate Lunges	3	15-20
2. Lying Leg Curls	3	12-15
3. Bench Step-Ups	2	12/leg
3. Reverse Grip Lat Pulldowns	3	12-15
4. Incline Flies	3	8-12
5. Crunches on Ball	3	20-25
6. Bicycle Kickouts	3	20-25

Use a weight that allows you to comfortably perform all of your repetitions.

Refer to our exercise listing for a detailed description of each exercise & stretch.

Stretching Routine: Standing Hamstring Stretch, Quadricep Stretch, Gluteal Stretch, Lat and Low-back Stretch, Pec Stretch

(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)

CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Getting In Shape (Men)

If you are moderately active but aiming to lower your body-fat and improve your strength below is a sample program for you.

Cardio: 20 minutes(75-85% of your max heart rate)

EXERCISE	SETS	REPS
1. Squats	4	8-10
2. Lying Leg Curls	3	12-15
3. Walking Lunges	2	12/leg
4. Wide Grip Chin Ups	4	6-15
5. Barbell Rows	3	8-10
6. Incline D.B. Press	4	8-10
7. Shoulder Press	3	8-10
8. Barbell Extensions	3	10-12
9. Incline D.B. Curls	3	8-10

Use a weight that allows you to comfortably perform all of your repetitions.

Refer to our exercise listing for a detailed description of each exercise & stretch.

Stretching Routine: Standing Hamstring Stretch, Quadricep Stretch, Gluteal Stretch, Low-back Rotation Stretch, Pec Stretch, Rhomboid Stretch

(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)

CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Beginner Fitness Program

If you are just starting out the key is to start off slowly and to progress at a gradual pace. Find below a sample workout to get you started.

Cardio: 20 minutes(60% of your max heart rate)

EXERCISE	SETS	REPS
1. Leg Extensions	2	8-12
2. Lying Leg Curls	2	8-12
3. Pulldowns to Chest	2	8-12
4. Pec Dec	2	8-12
5. Crunches	2	12-1

Use a weight that allows you to comfortably perform all of your repetitions.

Refer to our exercise listing for a detailed description of each exercise & stretch.

*Perform your exercise routine three times each week with 24 hours rest between each workout.

Stretching Routine: Lying Hamstring Stretch, Quadricep Stretch, Lat and Low-back Stretch, Pec Stretch

(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)

CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Reducing Your Blood Pressure Through Exercise

Blood pressure is defined as the amount of pressure exerted by blood on blood vessel walls as it passes through the vessel.

High blood pressure, also known as hypertension, causes the heart to do extra work in order to pump blood throughout a person’s body and is a primary risk factor for cardiovascular disease such as stroke, heart failure, angina, renal failure, and myocardial infarction or heart attack. The recommendations for exercise for those with mild hypertension are generally the same as those for healthy adults. Read more

How to Improve Your Motivation

Many people want to improve their physical fitness, but are unable to motivate themselves enough to reach their goals. If you want to get in shape but never find the time or the energy, try exercising with a workout partner.
A workout partner can be anyone: your spouse, friend, or even someone that you meet at the gym. The key is to surround yourself with the right people. You could find someone who has already achieved the weight loss goal you are striving for or someone who is working toward the same goal. A spouse can be a great workout partner because if you adopt a fitness lifestyle together, it will be easier to maintain.

With a busy schedule, you can often miss seeing friends or spending time with a spouse; or maybe you use social appointments as an excuse to miss a workout. Although you want to make sure that while you are at the gym socializing doesn\’t detract from your workout, having a workout partner can be a great way of spending some quality time with someone.

One of the benefits of having workout partners is that they can provide a \”spot\”. As illustrated, a spotter can help you get the most out of a workout by ensuring that you perform your repetitions safely and with full effort. If you get stuck on an exercise in the middle of a set, your spotter can provide a little help so you can finish your set safely. At those times when you are not sure if you can do one or two extra reps on an exercise, a spotter can also provide motivation and push you a little harder than if you were on your own.

Having a workout partner can be like having a trainer or a coach to guide you. Your partner will soon get to know your good and bad habits and recognize when you are not pushing yourself to your normal limits. Of course, the relationship should be mutual. If your partner provides you with good motivation and support but you do not provide any in return then your relationship may not last long. Furthermore, it is important to be respectful of your workout partner. Be sure that you are always punctual for your workouts and if you can not make an appointment, give your partner 24 hours notice as you would any other professional.

Working out with a partner can be a great step in achieving that healthier lifestyle that you have been working toward. Once you see the benefits of having a good workout partner you can take it one step further. Outside the gym, you can be more aware of your social activities. If you have some friends that are healthy and active you may have more fun going on a hike and out for a healthy dinner instead of ordering pizza and going to a movie. Surrounding yourself with positive people who have similar goals as you both in and out of the gym is invaluable to maintaining a healthy lifestyle.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Getting Your Workouts Back on Track

It is difficult to maintain a workout regimen without interruption. Life sometimes interferes; you might get sick or have to take a long business trip, or perhaps you just have a lot of parties to attend and give up on your health kick for a while. But that doesn’t mean you can’t get right back into it. There are a few different things you need to do to successfully get your fitness routine back on track.

1.) Get the first workout out of the way.

Getting back into your fitness routine for the first time after an absence is always the most difficult step. You simply have to force yourself back into the gym, into a yoga or aerobics class, or possibly on a hike or other activity. Rather than thinking about the big picture, you need to focus on the first workout as something independent of your entire fitness program. Just put on your runners and get out there. Then worry about the rest after that.

2.) Take care of any nagging injuries.

An injury often keeps us out of the gym. It is important that you see your physician and determine the severity of the injury, then proceed with your fitness regimen accordingly. You can continue to work on the areas of your body that are not affected by injury while you’re healing.

3.) Set a realistic workout schedule.

It is fantastic to be ambitious and hope to attend the gym every day, five times weekly or even three or four times a week, but if it has been a long time since you maintained a regular workout schedule, it may be best to start small and work up to something ideal. Commit to twice-weekly workouts initially, and make one of them something fun that you’ll look forward to. It will become progressively easier to attend the gym more often.

4.) Develop a gym and home workout.

There will certainly be days when you find it almost impossible to get to the gym, but that doesn’t mean you can’t still work out. There are many functional exercises that can be performed at home, or even at the playground down the street. Get creative, and make time for exercise no matter what the environment. You can purchase dumbbells and a mat and perform many of the exercises you’ve learned in the gym in the comfort of your home.

5.) Take the approach, “Every little bit counts.”

Don’t be discouraged if you only manage to fit 20 minutes of exercise into your day; that amount of activity is better than none at all. Be proud of yourself for making time for exercise at all, rather than beating yourself up about it not being enough. If your busy schedule does not permit a one-hour-daily gym routine, simply walk to and from work, or take the stairs instead of the elevator. Your body will thank you, and you are on the way to a healthier lifestyle.

Remember to focus on why it is important to include exercise in your lifestyle and not on how much or to what intensity you are executing it, and take it one step at a time. Sometimes it is the smallest steps that take us the furthest in the long run.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Reaching Your Goals - Adding Muscle

If you are looking to increase your lean body mass your program must be designed around strength improvements. This means lifting a little heavier weights, performing fewer repetitions on each set, and taking a little longer breaks between your sets to allow your muscles to recover. Because these programs can be time consuming, it is usually most effective to exercise your body-parts on separate days. Below is a sample two-day split.

Day I-Lower Body/Abdominals
Warm-Up>5min.
EXERCISE - SETS - REPS
1. Squats - 4 Sets,  4-8 Reps
2. Leg Press 3 Sets, 6-8 Reps
3. Walking Lunges - 3 Sets, 8-12 Reps/leg
4. Leg Extensions - 2 Sets, 12-15 Reps
5. Lying Leg Curls - 4 Sets, 12-15 Reps
6. Crunches On Ball - 3 Sets, 30 Reps
7. Alternate Crunches on Ball - 3 Sets, 15 Reps/side
8. Alternate Kickouts with Ball - 3 Sets,  20 Reps/leg

Use a weight that allows you to comfortably perform all of your repetitions.

Refer to our exercise listing for a detailed description of each exercise & stretch.

Cardio: 20 minutes (70-85% of your max heart rate)

Day II-Upper Body

Warm-Up>5min.

EXERCISE - SETS - REPS

1. One Arm D.B. Rows - 4 Sets, 6-8 Reps
2. Wide Grip Pulldowns to Chest - 3 Sets  8-10 Reps
3. Incline D.B. Press - 3 Sets,  6-8 Reps
4. Flat Bench Press - 3 Sets, 8-10 Reps
5. Lying Tricep Extensions - 3 Sets, 8-10 Reps
6. Tricep Cable Pushdowns - 2 Sets,  10-12 Reps
7. Barbell Curls - 3 Sets,  6-8 Reps
8. Seated D.B. Curls - 2 Sets,12-15 Reps
9. Shoulder Press - 3 Sets,  6-8 Reps
10. Rear Delt Machine - 3 Sets,  12-15 Reps

Cardio: 20 minutes (70-85% of your max heart rate)

*Perform Day I & II two times each week. For example, you may perform Day I on Mondays and Thursdays, and Day II on Tuesdays and Fridays.

Stretching Routine: Lying Hamstring Stretch, Quadricep Stretch, Lat and Low-back Stretch, Gluteal Stretch, Pec Stretch

(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)

CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

KarpFitness.com requires that you consult with your physician before following any training instructions you receive through this website.

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