Sunday, May 16, 2010

How Long Until Results Start Showing???

The answer is simple...depends on how hard your working.

Most people think they can go in to the gym and do a little cardio, do a little resistance training and make a little change in their diet. If this is the case, you are going to see little results.

Yes, if you do something your body is not used to doing, it will adapt and results will come of it. But, if you really push your body as hard as possible when you first start, you could see too many changes including torn muscles or tendons, muscle distortions, stress fractures, etc... Not so exciting, is it?

The best advice is to forget trying to see overnight results or you are going to get hurt or frustrated and quit working out all together. If it took your whole life to get your body in the shape that it is in, just be happy that it won't nearly take you as long to get back in to shape.

My clients look at progress, rather than how much progress. Yes, it is great to have abundance of results that come quick, but progress is better than no progress at all. If progress is not being seen, adjustments are made and that is what I push for. Everyone has different results based on their metabolism, so the results you see Bo making may not happen for everyone.

Put it this way, if your comparing yourself to someone who lost a lot of weight very quickly, you have to model everything their body consists of to get the same results including their biological makeup with the exact genetic makeup before you have to worry about eating the same exact foods, completing the same exercises with the same intensity, work at the same job, sleep at the same time, etc...

If you want to know what works for you, talk to a professional personal trainer who has the experience and has helped someone with your same characteristics. I have openings in my schedule to work with those in need, so email me at to see what fitness prescription I would advise for you.

I wish you all the very best and Happy Training!

Adam Freeman
Master Personal Trainer
O2 Fitness Clubs

Friday, May 14, 2010

Adding Spice to your Workout

Have you ever been just completely bored with your workout? Well, here are five quick tips on how to spice things up and give your workout a little excitement.

1) Change your music on your IPOD. It's crazy how music can completely make or break your workout. You get in a rhythm and your songs become worn out. You know and think exactly the same things during your workout that take your mind off what you should be paying attention to. Change it up so you find a new found intensity that will cause you to put a little extra umph in your session.

2) Intervals. If you are someone who likes to do a set and just rest, why not add an exercise that won't cause the muscles you are resting to fatigue more or even have the ability to limit it's growth and development. For instance, if you are doing an upper body exercise, fill in the rest gaps with some box jumps or burpees which are some of my client's favorites. lol

3) If you do the same routine day in and day out, but you don't know what to do to change the workout backwards. Seriously, if you start with your major muscle groups and descend to your smaller muscle groups, flip it around. It may seem to go against what all the books tell us to do, but if you train your body a harder way than normal, don't you think you will still get results? Of course! Especially if your body is used to doing the same routine day in and day out.

4) Find a workout partner who has similar goals. There is nothing like showing off your abilities to a new friend only to find out you have a good competition on your hand that causes you to push yourself even harder just to prove yourself. If you both encourage each other, you will realize the same workout you used to do is much harder. There is a lot that goes in to a workout, when you change the mental dynamics to the game.

5) Venture out and watch what the trainers are doing with their clients. If you see something interesting, try it. Watch how they are teaching the form though, so you don't end up hurting yourself. There is nothing wrong with ripping off a good idea from a good trainer. Where do you think they got their workouts from?

Hope this helps make a difference in your workouts and you see the results come a little quicker!

Happy Training!

Adam Freeman
Personal Trainer/Online Personal Trainer
O2 Fitness Clubs

Wednesday, May 5, 2010

Celebrating Kayleigh - Balloon Release for May 11th

I can't believe we are approaching one year since Kayleigh went to Heaven. Time has flown by so fast as it feels just yesterday when we set off those pink balloons in to the air to remember our sweet little Kayleigh.

Thanks to Bo Dean, he has put together a special evening for me at 6:30pm next Tuesday over at O2 Fitness in Mayfaire. He has gathered many of my clients and friends to celebrate Kayleigh's miraculous journey by letting off pink balloons again with notes attached to touch more people.

We would love for all of those who joined in last year to do the same and send in your photos so I can post them for all to see. I still have tons of photos from last year that I would like to have put into a video montage with some songs. I will probably incorporate both years, so if you want to have your photo in the video, email it to me at: Niecey if your out there and want to help again, I would love your assistance in making this video.

If you live in the Wilmington or surrounding area, please come and join us. The address to O2 Fitness is: 980 Town Centre Drive - Wilmington, NC 28405.

I want to really thank you all for your support and never ending prayers over the past couple years. It has been a blessing to have such a wonderful group of prayer warriors through the ups and downs of this journey. I can't thank you all enough on how much it means to me.

I am forever grateful!

God Bless you all so very much!!!

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