Strickland Fitness

It’s amazing how many people I see at the gym reading the paper, watching TV, or talking to others while working out and doing cardio. I ask myself what are their goals? What are they looking to accomplish during their time at the gym? The concept of “doing something is better than doing nothing” will not get you to where you want to be. What will? Intensity!

The concept of “you get out what you put in” does apply. If you are looking to lose weight, get fit, or be healthier, go to the gym and go for it. If you only have an hour a day to dedicate to cardio or resistance training, suck every minute from it. Start intensifying your workouts. If you are new to fitness, you should start slow and progress to higher intensity workouts. Once your body has adjusted to the demands you are placing on it, step it up.

When I work with a client, I make sure they get everything possible out of the time I spend with them. Ask yourself, do you give everything you got when you work out? At work, you work hard to move up the ranks and be successful. Do the same for your body. The next time you workout, keep your goals in mind and put the effort in that equals how bad you want to meet your goals!

When is the best time to weigh myself?

The best time is in the morning. More importantly, try weighing yourself at the same time of day.

I am trying to put on weight. How do I do that without adding more fat?

Putting on muscle weight can take time and commitment. You have to up your calorie intake with low-fat, high protein foods and raise the intensity of your resistance workouts. Adding more weight and fewer repetitions to your sets helps to build muscle. Don’t forget to rest a little longer between sets to help the muscles get ready for the next hard set.

My knees hurt when I run. Why is that?

Running creates a lot of impact on your joints. Pain can be caused from tissue or bone damage, instability of the joint, or muscle weakness and tightness. If you don’t have the muscle strength to support this impact, the joint takes the hit. If your leg muscles are tight, they can pull on the knee joint causing instability and pain. First, make sure you don’t have an injury to the knee. Next, focus on flexibility and strengthening of the muscles that support the knee. These muscles are the adductors, abductors, gluts, quads, hamstrings, calves, hip flexors, and peroneals. Also, try running on surfaces that offer the least amount of impact.

What is the biggest factor in weight loss?

Nutrition!!!!

80% of all people will suffer from lower back pain in their life. A lot of times this pain is not caused from injury, but from overcompensation from weak abdominals. Strong abdominals help to make a strong core which stabilizes the spine. When you are working for that ripped mid-section, you are also working to alleviate lower back pain.

The majority of back pain sufferers are in a career where they are in a seated position for most of the day. Sitting at a computer or desk is basically being in a crunch position the whole time. This isolated crunch position elongates the back muscles which weakens them over time. When Sean Renninger from Integrity Sport and Fitness (www.integritysportandfitness.com) trains his clients with lower back pain, he puts emphasis on lengthening the abdominal muscles besides shortening them. “Doing crunches”, Sean says, “is a fundamental movement that everybody knows, but does not serve the true function of the abs which is to protect and support the spine and lower back.”

If working the abdominals has become a major part of your workout routine, be sure to concentrate on the lengthening of the muscle as much as the shortening or contracting of the muscle. This will help to strengthen your abs, strengthen your back, strengthen your core, and stabilize your spine. A stabilized spine is a great prevention to lower back pain and injury.