In a few hours 2010 will pass us by and a new year will begin. How will you reach your goals for 2011? For many people, their new years resolution may be to lose weight, save more money, spend more time with friends and family, pick up a hobby, just to name a few.
How will you fully accomplish your resolution? Write it down, develop a plan, set goals, and act on it. Some people may not achieve their resolutions for various reasons, and one very large obstacle in my opinion are the people around you. Are you in an environment that will encourage you to be better and help you reach your goals? Or are you in an environment that will sabotage you?
What do I mean by this? If you got all the right steps in place (planning, setting goals, and doing) the one thing that can stop you are the people that you associate with. Have you ever wanted to do something and got criticized? "You can never do it!" "don't waste your time its very unlikely to work". Whenever you set your mind and heart on a particular task, you need to be surrounded by people that will support you and encourage you to achieve. Being around negative people will only bring you down.
Set your heart to what you want to do, it will be tough, but remember character is not built when you are up high. It is when you are down low, and how you ultimately decide to handle the situation at hand.
Good Luck!
Friday, December 31, 2010
Tuesday, September 14, 2010
First Yelp Review
My very first Yelp review, this is why I love what I do and I will never let any of my clients down. Thank you Jaynie!
http://www.yelp.com/biz/functionworks-fitness-honolulu
http://www.yelp.com/biz/functionworks-fitness-honolulu
Stretching and Force Generation
by.
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
Charles Trinh, MS, PES, CSCS, ACSM-cPT
In our last article about flexibility training we covered the role that the central nervous system plays in the extensibility and elasticity of muscle tissue. This next article will cover stretching and force generation of the muscles.
Stretching before exercise can decrease the amount of force generation of the muscle being stretched. For example, if a person overly stretched their chest out right before doing a bench press with a significant amount of weight. Chances are they will have a much harder time lifting that weight vs. not stretching at all. A stretched out muscle will decrease force production because the actin and myosin cross bridges do not have enough overlap to generate higher amounts of force.
Think of a rubber band if you pull it apart and let go it will snap back to its resting length. Our muscles are like rubber bands in many ways. Imagine pulling the rubber band and now holding it for a longer period of time. The longer you hold it the less forceful it will snap back into resting length.
Why would anyone care about force generation? Put it this way, if you want to jump higher stretching before may reduce your jump height. Stretching your ankles out before your run will lead to a higher chance of ankle inversion sprains if you step on uneven ground. These are just a couple of examples of why you may not want to stretch before exercise.
So far we have learned that just purely stretching may not lead to the increases in flexibility because of the role of the central nervous system. Secondly stretching a muscle out before physical activity may increase risk of injury and decrease performance. Our last article will focus on stretching before exercise from a corrective exercise point of view.
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
Tuesday, August 31, 2010
Congrats Irene
I want to congratulate Irene H. for a very successful first month. Results from first month are as follows:
Loss 6 lbs
4.38% body fat dropped
dropped 11 lbs of body fat
gained 5.01 lbs of muscle
Awesome job Irene keep up the great work!
Loss 6 lbs
4.38% body fat dropped
dropped 11 lbs of body fat
gained 5.01 lbs of muscle
Awesome job Irene keep up the great work!
When to Stretch
By. Charles Trinh, MS, PES, CSCS, ACSM-cPT
Most people have done some kind of stretching routine at least once in their lives. Growing up we have been taught to stretch our muscles before we workout or do any type of physical activity. As exercise science research advances stretching before exercise may be a thing of the past for certain individuals.
From physical education classes in school, coaches and even experts in the field have constantly told their participants to stretch before exercise to prevent injury. It is so ingrained in the general population that any mention of not stretching before exercise will lead to doubt of the persons fitness judgment.
First off, there is no scientific evidence that stretching before a workout will prevent injuries. A lot of this misinformation comes from individuals playing sports or their coaches. For example the logic is that if a person strains their hamstring (back of the leg) muscle when running. The person must have pulled it because it was tight and stretching before will elongate the muscle and prevent future injuries from happening.
This logic is faulty and leads to inferior training programs as well as increases the risk for injuries. When running, as the leg is put in front of the body the knee extends and the quadriceps femoris muscle contracts (front of thigh). This muscle extends the knee, and through a process called reciprocal inhibition the hamstrings (back of leg) must decelerate the knee extension. If there is faulty muscle recruitment and bad timing of knee extension (hamstrings are still contracting as quadriceps femoris extends knee). The hamstring muscle will tear. If there are two muscles pulling against the same body part in two different directions the smaller muscle will tear.
The problem is not tight muscles, the problem is faulty motor programming from the central nervous system. An athlete or yoga enthusiast can stretch all they want, but ultimately it is your central nervous system that controls the tone of the muscle. So the key is fixing these faulty programs to enhance movement and prevent injury.
It is beyond the scope of this article to cover every facet of the science. Stretching may seem simple but there is a lot more than just holding a stretch for 30 seconds at a time. Something to think about if your workout partner suggests to stretch before exercise.
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
Sunday, June 27, 2010
Congrats Megan!
I want to congratulate Megan Gilligan on starting a new chapter in her life in San Francisco. Megan has been a personal training client of mines for the past year and a half. She decided to start an exercise routine to complement her training routine for the 2009 Honolulu Marathon. Like an exceptional client she never missed a day of training with me and stuck to a healthy lifestyle. There were times when she would be upset at me with making the exercises hard, but she appreciated the fact that I pushed her to achieve more in our workouts.
Testimonial from Megan G.
“Charles is extremely knowledgeable and understands the body. His knowledge, advice, and training sessions helped me train for the Honolulu Marathon. I was able to cut my time almost in half and I felt great after the marathon. I owe this to Charles. His training sessions built the strength and stamina that my body needed to complete the marathon. Charles has also helped me deal with injuries associated with running. Recently, I was experiencing pain in my right hip after running. Charles helped me deal with the pain and after a week of following his advice, the pain is gone.”
Thank you Megan and best of luck in your future endeavors.
Monday, May 10, 2010
Improper Exercise Prescription
By. Charles Trinh, MS, PES, CSCS, ACSM-cPT
I come across a lot of news and fitness websites with different explanations and protocols for exercise programs. Some are great while others are just plain dumb. My purpose here is not to discredit any individual or organization. My purpose is to educate the public on the dangers of improperly prescribed exercises.
First off, to understand why an exercise could be potentially harmful to an individual we need to understand human anatomy and physiology. Unfortunately in the fitness industry there are no regulations and standards on personal trainer education. With this said many personal trainers do not have a very solid background in human anatomy and physiology. I know this first hand because I teach workshops and courses and many of the trainers tell me they see no reason why they should learn it.
Even students of exercise science want to get out of the basic anatomy and physiology courses. After reading this article you will understand why a strong foundation in anatomy and physiology is so important for your personal trainer.
I found this particular picture on a fitness website the other day and the caption was as follows “How many weighted v-ups can you do in 30 seconds?”
This particular exercise is a very popular one for many individuals. In my own professional opinion I would consider this an extremely difficult/advanced exercise. But all too often we see this exercise and variations of it done in gyms and parks all across America.
In order to do this exercise properly the individual needs to be qualified first to see if he or she can actively keep low back on the floor without arching it. I would say close to 99 percent of individuals cannot actively keep the low back on the floor while lowering their legs let alone lift their legs off the floor in the proper position.
So why is this not beneficial? Lowering and lifting the legs while on your back is a hip movement but most people do this exercise to “get rid of that pouch in their abs”. Looking at the anatomy of the rectus abdominis it does not attach to the legs at all. Just by lifting the legs up and down the individual actually is making the psoas major stronger. The psoas major is the muscle that flexes your hip.
Going back to what I said earlier about keeping the low back on the ground. If the low back constantly arches it’s because the lower abdominals aka the external obliques either do not have the prerequisite strength or neuromuscular control to stabilize the pelvis while the legs are moving. In other words, every time the legs move up and down, it creates a tremendous amount of stress that will injure the low back.
To break it down even more the caption stated “How many weighted v-ups can you do in 30 seconds?” It is basically asking the participant to do as many as they can in the allocated time frame. When maximal speed and effort is asked in any exercise routine you can consider it a power exercise. Power is basically how fast you can move a certain weight. As I said earlier this is an extremely difficult exercise coupling it with power variables for 30 seconds is an injury waiting to happen. Maximal power output with good form last less than 10 seconds. Extending it to 30 seconds while the muscles are already fatigued will expose the low back to injury.
So is this exercise bad? It is only bad if it is improperly prescribed to the exerciser. Under good supervision the trainer should slowly progress the client to reach the proper levels of stabilization/strength and coordination. The end result would be to do the above exercise. You can never expect a baby to run as a new born; the same is true with exercise.
About the Founder
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
By. Charles Trinh, MS, PES, CSCS, ACSM-cPT
I come across a lot of news and fitness websites with different explanations and protocols for exercise programs. Some are great while others are just plain dumb. My purpose here is not to discredit any individual or organization. My purpose is to educate the public on the dangers of improperly prescribed exercises.
First off, to understand why an exercise could be potentially harmful to an individual we need to understand human anatomy and physiology. Unfortunately in the fitness industry there are no regulations and standards on personal trainer education. With this said many personal trainers do not have a very solid background in human anatomy and physiology. I know this first hand because I teach workshops and courses and many of the trainers tell me they see no reason why they should learn it.
Even students of exercise science want to get out of the basic anatomy and physiology courses. After reading this article you will understand why a strong foundation in anatomy and physiology is so important for your personal trainer.
I found this particular picture on a fitness website the other day and the caption was as follows “How many weighted v-ups can you do in 30 seconds?”
This particular exercise is a very popular one for many individuals. In my own professional opinion I would consider this an extremely difficult/advanced exercise. But all too often we see this exercise and variations of it done in gyms and parks all across America.
In order to do this exercise properly the individual needs to be qualified first to see if he or she can actively keep low back on the floor without arching it. I would say close to 99 percent of individuals cannot actively keep the low back on the floor while lowering their legs let alone lift their legs off the floor in the proper position.
So why is this not beneficial? Lowering and lifting the legs while on your back is a hip movement but most people do this exercise to “get rid of that pouch in their abs”. Looking at the anatomy of the rectus abdominis it does not attach to the legs at all. Just by lifting the legs up and down the individual actually is making the psoas major stronger. The psoas major is the muscle that flexes your hip.
Going back to what I said earlier about keeping the low back on the ground. If the low back constantly arches it’s because the lower abdominals aka the external obliques either do not have the prerequisite strength or neuromuscular control to stabilize the pelvis while the legs are moving. In other words, every time the legs move up and down, it creates a tremendous amount of stress that will injure the low back.
To break it down even more the caption stated “How many weighted v-ups can you do in 30 seconds?” It is basically asking the participant to do as many as they can in the allocated time frame. When maximal speed and effort is asked in any exercise routine you can consider it a power exercise. Power is basically how fast you can move a certain weight. As I said earlier this is an extremely difficult exercise coupling it with power variables for 30 seconds is an injury waiting to happen. Maximal power output with good form last less than 10 seconds. Extending it to 30 seconds while the muscles are already fatigued will expose the low back to injury.
So is this exercise bad? It is only bad if it is improperly prescribed to the exerciser. Under good supervision the trainer should slowly progress the client to reach the proper levels of stabilization/strength and coordination. The end result would be to do the above exercise. You can never expect a baby to run as a new born; the same is true with exercise.
About the Founder
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
Monday, April 5, 2010
Abdominal exercise of choice or injury waiting to happen?
by. Charles Trinh, MS, PES, CSCS, ACSM-cPT
The crunch and sit up is the one exercise that majority of Americans have done at least once in their lives. This article is to educate the reader on the potential problems that may arise from improper prescription of sit up and crunching exercises.
A brief look at human anatomy shows that the center of gravity falls in front of the sacrum (low back region). Which means that the body will have a tendency to “fall forward” if there were no muscular support from the back side of the body. The muscles of the back such as the erector spinae and gluteus maximus helps to maintain upright posture.
When an individual does too many sit ups or crunches without doing exercises for their backside a potential injury is waiting to happen. Because the body already has a tendency to “fall forward” coupling this with excessive sit ups will only bring the center of gravity forward even more. This will distort posture and increase the risk of low back pain, shoulder problems and breathing problems to name a few.
The popularity of core training has led to core classes designed to entice the participant to do the newest coolest workout. Little do many individuals know that these classes may be doing more harm than good. One look at a core class shows that the majority of the exercises are for the front of the body. Knowing the above anatomical fact that the center of gravity falls forward of the spine. Do these classes improve function or increase dysfunction?
Are sit ups and crunches bad? They are only bad if they are done in excess and if the back musculature is neglected. Remember having a six pack is no good if all the person talks about is their low back pain.
About the Founder
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
The crunch and sit up is the one exercise that majority of Americans have done at least once in their lives. This article is to educate the reader on the potential problems that may arise from improper prescription of sit up and crunching exercises.
A brief look at human anatomy shows that the center of gravity falls in front of the sacrum (low back region). Which means that the body will have a tendency to “fall forward” if there were no muscular support from the back side of the body. The muscles of the back such as the erector spinae and gluteus maximus helps to maintain upright posture.
When an individual does too many sit ups or crunches without doing exercises for their backside a potential injury is waiting to happen. Because the body already has a tendency to “fall forward” coupling this with excessive sit ups will only bring the center of gravity forward even more. This will distort posture and increase the risk of low back pain, shoulder problems and breathing problems to name a few.
The popularity of core training has led to core classes designed to entice the participant to do the newest coolest workout. Little do many individuals know that these classes may be doing more harm than good. One look at a core class shows that the majority of the exercises are for the front of the body. Knowing the above anatomical fact that the center of gravity falls forward of the spine. Do these classes improve function or increase dysfunction?
Are sit ups and crunches bad? They are only bad if they are done in excess and if the back musculature is neglected. Remember having a six pack is no good if all the person talks about is their low back pain.
About the Founder
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
Thursday, February 11, 2010
Blast Fat not Muscle!
By. Charles Trinh, MS, PES, CSCS, ACSM-cPT
Are you making the most out of your time during your workouts? Most individuals may not be getting the best bang for their time while in the gym. Whether it is for fat lost, building muscle, or training for an athletic event exercise programming is not as easy as it seems. This article will address some of the major areas one should look for when starting an exercise program.
One of the major goals for the majority of exercisers is to lose weight. First we must rename weight lost to fat lost. Weight lost is actually detrimental to individuals trying to “lose weight” because actual weight lost also takes muscle lost into account. Muscle lost is not favorable at all in 99 percent of all situations. When individuals go on diets they restrict calorie consumption and lose weight but calorie restriction also breaks down muscle tissue as well to be used for energy. Ideally the individual should concentrate on breaking fat down and not muscle. The more muscles you have the more calories you burn and in turn the more fat you can burn at rest. It is like having a very fuel efficient 4 cylinder car vs. a fuel inefficient V10 car that gets 7 miles per gallon. In a nutshell the more muscles you have (bigger engine) the more calories you can burn. That is how you can shed the fat off without losing precious muscle mass.
You don’t have to look like a professional body builder to lose fat. Muscle mass is much more compact than fat mass and muscle is metabolically active meaning it requires energy (calories) to function. Fat on the other hand, doesn’t use energy (it stores it) and it takes up a whole lot more space than muscle does. Many individuals especially women are genetically limited in their potential for muscle growth so it isn’t very likely that you will be winning a bodybuilding competition anytime soon.
Resistance training is essential to developing lean body mass and helping the individual jump start their fat burning potential. When you look at aerobic group exercise instructors their average percent body fat is >20 percent. On the other hand when you look at individuals that do resistance training or any other form of high intensity exercise they have a very low percentage of body fat and eat a whole lot too! Isn’t that what we want? Look good in a swimsuit and be able to eat at an all you can eat buffet and not gain a pound?!
The best way to build muscle is by doing resistance training also known as weight training. Exercises such as the squats, lunges, push ups, lat pull downs and rows are great examples of multiple joint exercises that can make you strong and build enough lean body mass (muscle) to help you fight those unwanted fat stores. Exercises that you may want to leave out are isolation exercises such as bicep curls, triceps extension, and shoulder raises for example. The rationale behind this is that compound movements utilize more muscles and burn more calories and stimulates the endocrine system to release more growth hormones to increase muscle growth. Isolation exercises on the other hand do not burn as many calories and is much harder to build muscle with single joint exercises such as with a biceps curl.
By adhering to a resistance training program not only will you lose fat and build muscle, you will be stronger, decrease risk for chronic diseases, increase the enjoyment of activities during the day, prevent injury, increase bone mass, and live a longer more productive life. So start lifting weights and get ready to reap the benefits.
Disclaimer: This article written by Charles Trinh MS, PES, CSCS, ACSM-cPT is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician that you may have regarding participating in an exercise program.
About the Founder
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
Are you making the most out of your time during your workouts? Most individuals may not be getting the best bang for their time while in the gym. Whether it is for fat lost, building muscle, or training for an athletic event exercise programming is not as easy as it seems. This article will address some of the major areas one should look for when starting an exercise program.
One of the major goals for the majority of exercisers is to lose weight. First we must rename weight lost to fat lost. Weight lost is actually detrimental to individuals trying to “lose weight” because actual weight lost also takes muscle lost into account. Muscle lost is not favorable at all in 99 percent of all situations. When individuals go on diets they restrict calorie consumption and lose weight but calorie restriction also breaks down muscle tissue as well to be used for energy. Ideally the individual should concentrate on breaking fat down and not muscle. The more muscles you have the more calories you burn and in turn the more fat you can burn at rest. It is like having a very fuel efficient 4 cylinder car vs. a fuel inefficient V10 car that gets 7 miles per gallon. In a nutshell the more muscles you have (bigger engine) the more calories you can burn. That is how you can shed the fat off without losing precious muscle mass.
You don’t have to look like a professional body builder to lose fat. Muscle mass is much more compact than fat mass and muscle is metabolically active meaning it requires energy (calories) to function. Fat on the other hand, doesn’t use energy (it stores it) and it takes up a whole lot more space than muscle does. Many individuals especially women are genetically limited in their potential for muscle growth so it isn’t very likely that you will be winning a bodybuilding competition anytime soon.
Resistance training is essential to developing lean body mass and helping the individual jump start their fat burning potential. When you look at aerobic group exercise instructors their average percent body fat is >20 percent. On the other hand when you look at individuals that do resistance training or any other form of high intensity exercise they have a very low percentage of body fat and eat a whole lot too! Isn’t that what we want? Look good in a swimsuit and be able to eat at an all you can eat buffet and not gain a pound?!
The best way to build muscle is by doing resistance training also known as weight training. Exercises such as the squats, lunges, push ups, lat pull downs and rows are great examples of multiple joint exercises that can make you strong and build enough lean body mass (muscle) to help you fight those unwanted fat stores. Exercises that you may want to leave out are isolation exercises such as bicep curls, triceps extension, and shoulder raises for example. The rationale behind this is that compound movements utilize more muscles and burn more calories and stimulates the endocrine system to release more growth hormones to increase muscle growth. Isolation exercises on the other hand do not burn as many calories and is much harder to build muscle with single joint exercises such as with a biceps curl.
By adhering to a resistance training program not only will you lose fat and build muscle, you will be stronger, decrease risk for chronic diseases, increase the enjoyment of activities during the day, prevent injury, increase bone mass, and live a longer more productive life. So start lifting weights and get ready to reap the benefits.
Disclaimer: This article written by Charles Trinh MS, PES, CSCS, ACSM-cPT is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician that you may have regarding participating in an exercise program.
About the Founder
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
Monday, January 4, 2010
New Years Resolution and Your Personal Trainer
By. Charles Trinh, MS, PES, CSCS, ACSM-cPT
Perhaps the most popular resolution of the New Year is to "get fit and lose weight." Unfortunately, this often proves to be the hardest resolution to keep as the months wear on. Some people choose to work on their resolution individually while others seek professional help.
The purpose of this article is to help you make a well-informed decision before trusting your money and your body to an under-qualified and potentially harmful personal trainer. Ask yourself, "Would I go to a doctor that did not go to medical school?" or "Would I go to the dentist to check my eyes?" Well the same is true for exercise. Ask yourself, "Would I trust my body to someone that did not have a thorough understanding of human physiology and functional movement?"
The honest truth is that personal training in the fitness industry is not regulated. There are currently no industry standards to govern the field of personal training, which has led to serious problems in terms of the quality and consistency of training available. In reality, there are many unaccredited, fly-by-night organizations that are overly eager to certify unqualified individuals to become "personal trainers." Many of these individuals do not have any formal education in exercise science or a related field.
There are four organizations that are leaders in the health and fitness industry: the American College of Sports Medicine (ACSM), the American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM) and the National Strength and Conditioning Association (NSCA). The most important thing is that these organizations are accredited by the National Commission for Certifying Agencies (NCCA), which ensures that strict guidelines regarding professional training and examinations are adhered to.
Questions to ask during the initial consultation with any personal trainer:
1. Are you certified by any of the following organizations: American College
of Sports Medicine, American Council on Exercise, National Academy of
Sports Medicine, National Strength and Conditioning Association?
2. Do you at least have a bachelor's degree in exercise science or a
related field (e.g., Physical Therapy, Athletic Training, Biomechanics)?
3. How many years of practical experience do you have?
4. Can I talk to some of your current and/or previous clients?
5. Most importantly, ask yourself if you feel comfortable working with
your personal trainer as a person. Are they sympathetic to your personal needs? Are you able to connect with them, or do your personalities clash?
Every individual is different and therefore every exercise program should be specifically tailored to address the goals they want to achieve. Ask questions-- and lots of them! Remember, you are hiring an expert and you should be confident that your trainer is knowledgeable in all the science behind working out and not just helping you look good.
Lastly, do not judge a book by its cover. Physical appearances do not determine the quality of knowledge that your trainer possesses. Experience and knowledge should be the deciding factor in choosing your personal trainer and not his or her asking price.
About the Founder
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
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