"Lifting Weights for a Lean Physique: Debunking the Bulky Myth"
Are you hesitant to start lifting weights because you fear bulking up? You're not alone. Many people believe that lifting weights will make them bulky, but we're here to set the record straight. In this blog post, we'll explain why lifting weights can actually help you develop a lean and sculpted physique.
Strength-Building Tips for Golfers Without Gym Access
Hello, golfers! We understand that not everyone has access to a fully equipped gym. However, that shouldn't deter you from improving your golf game through strength training. In this blog post, we'll share some effective strength-building tips for golfers who don't have access to a gym…
What’s the hardest part of getting fit?
Are you ready to embark on a 90-day journey that will transform your body, boost your fitness level, and elevate your overall health? Atlas Performance Training presents a comprehensive program designed to help you become the hero of your fitness story. This program combines strength/resistance training with cardio sessions for a balanced and effective approach.
Gaining Muscle and Getting Shredded: The Power of Nutrition
Balancing muscle gain and fat loss can be a complex task. Many individuals struggle to understand how their nutrition habits can support their efforts in the gym. Our targeted member avatar seeks guidance on optimizing their diet for maximum results.
Lifting Up Young Athletes: Power, Precision, and Performance
Weightlifting, when introduced correctly, can be a valuable component of a well-rounded training program for youth athletes aged 12-17. Emphasizing movement proficiency over heavy weights is paramount in this age group, as it ensures safety and maximizes strength development. In this blog post, we will discuss the importance of introducing weightlifting to young athletes with a focus on proper techniques, injury prevention, and how weightlifting contributes to functional strength and improved athletic performance.
Tackling Common Physical Challenges in Golf with Golf Fitness Training
Weekend warrior golfers, we're back with more insights on how to improve your game and address those pesky physical challenges that often hold you back. In this blog post, we'll explore the most common issues you face and how our 4OUR Golf Fitness Training Program can help you overcome them.
Six-Pack Abs in 6 Weeks: Nourish Your Way to Success
It's time to turn that dream into reality. In this blog post, we'll provide you with a complete nutrition and exercise program that focuses on developing and maintaining those coveted six-pack abs. This program includes a 7-day nutrition plan, meal ideas for breakfast, lunch, and dinner, a grocery list, recommendations on alcohol consumption, and an 8-week strength and cardio exercise training program.
Maintaining Your Health at an Older Age
As you’ve grown older, you may have noticed that things don't feel the same as they used to. You might not have as much energy, and you might want to change things in your life that don’t benefit you anymore. Don't worry; there are several ways to reinvigorate your health and improve your mood….
The New and Old Smarter Cardio Training of the 21st Century....
The goal of any training program should be to develop these energy systems and “train” them to produce the energy in an efficient manner during practice and competition so that energy is readily available to the muscles during physical activity. All three energy systems are interdependent of each other, but in most situations, one energy system or a combination of two of the three is required to make things happen. This goes into the concept of performance-specific training and how to create training programs that are designed specifically to produce improvements in muscular endurance, cardiovascular fitness, and improvements in speed and power of the individual….
Build a Stronger Kid: Lift and Learn
There is an age old question that goes back as far as I can remember, I tried to find out where or who came up with this myth and google failed to give me the definitive answer. But that is not important, what is important is that we are going to look at the benefits of learning to lift by briefly looking at the process of LEARNING to lift weights, which is based on two important principles. The first principle is developing the young person’s Relative muscular strength, which learning to perform basic bodyweight movements like a push-up, bodyweight squat, and lunge Pull-Ups, etc. with proper form and body control. In developing youth strength training programs for beginners exercises should in my opinion be limited to the use of specific types of resistance equipment like dumbbells, rubber bands, and tubes, with minimal intensity (lightweight) after they have learned how to properly execute the basic exercises that improve their Relative muscular strength. Developing relative strength varies and depends on the commitment of the individual youth, and their parents. After a solid foundation of relative strength has been developed, start developing their Absolute muscular Strength. This is when Free weights and resistance machines are added to the training program, examples of Free weight movements are……
Body Composition: Body FAT Mass v.s. Lean Muscle Mass
I can speak from experience as a trainer and former college and professional athlete that recording and tracking your body composition during training can improve your results and give you the blueprint to reaching your goals even if you fall off the wagon and regain that extra 20 - 25 lb over the holidays or on a vacation. There are 4 ways body composition can help improve your training experience along with your health in general, but only if you are looking for a long-term solution and not a quick fix plan that will leave you 30-40 lb heavier and wondering what happened. These are the 4 reasons you should be using body composition to improve your training experience………
Energy System Development Series
Lifting heavy weights to become stronger is one of the most popular reasons to lift weights. But the combination of using various weightlifting principles and program variations to improve muscular Hypertrophy (increase in muscular tone and size) is even more effective and fun. Lifting to increase muscular size helps individuals improve not only their physical appearance but also their physical performance. One of the factors that are important is the use of set and rep manipulation. This means programming different sequences sets and reps to increase the stress applied to the muscles that are being trained and. In theory, the number of sets should be about 2-4 sets and the reps should be 8-12 reps using 65%-85% of the maximum weight you can lift for 1 rep for that exercise to achieve hypertrophy. One other important factor is limiting your rest in between sets to less than 1 minute. This limit in the recovery time will increase the stress on your muscles which increases the growth response your muscles have during the recovery process. THE MAGIC HAPPENS IN THE RECOVERY!
Six Proven ways to Boost Your Metabolism
These are just a few suggestions on how to increase your body’s ability to burn calories more efficiently and help you maintain your healthy body weight.
YOU CAN'T BE SOFT YOUR WHOLE LIFE
Every time I got the chance to go in there on my weekend visits I would try "lift" weights (was lucky I didn't lose a toe). Then my dad moved to Chicago and my lifting weight days were over as far I knew it.
Fast forward to 1988 my sophomore year of High School after football season I meet a 5'10 280 lb Italian guy named Raul Denotti, he was a bodybuilder and part-time volunteer football coach. It was in the weight room talking and "working out" which was basically doing curls and triceps cable extensions in between sets of talking…..
Energy System Development Series
Whether you are a high school athlete looking to gain an edge on the competition in your offseason/preseason training program or a weekend warrior training in your spare time for an obstacle race, marathon, or an adult athletic league, or trying to lose those last 10 - 15 lbs of holiday weight, the old way of improving your physical performance and condition has changed. Enter the phrase Energy System development (ESD) training. ESD training should be the foundation of any training plan to improve your performance; it could be the difference between competing at a high level or coming up short in a game. In order for muscles to contract and produce movement ATP (adenosine triphosphate) must be present. The body’s energy system is responsible for converting ATP to a usable form of energy called ADP (adenosine diphosphate). ADP can be produced using three energy systems:
