HIGH-INTENSITY IS NOT A GOOD CHOICE – IT’S THE BEST CHOICE…September 11th, 2014 HIGH-INTENSITY Is NOT a Good Choice - It's The BEST CHOICE... That's IF, You Have at Least HALF a BRAIN.... Whenever I see muscle-heads in the gym doing...
THE 10 BIG RULES OF “TOUGH LOVE” WEIGHT-LOSS…July 30th, 2014 The 10 BIG RULES of "Tough Love" Weight-Loss... RULE #1 - No More EXCUSES - Just %#* DO IT! Truthfully, of all your past attempts to lose weight, how many times...
WERE HIRING!July 25th, 2014 Celebration Fitness is looking for Certified Personal Trainers in the Philadelphia/Delco area to help expand our Celebration-fit training systems to fitness...
THE MOST SHOCKING WEIGHT-TRAINING ADVICE – AND IT’S 100% TRUE!May 15th, 2014 The Most Shocking Weight-Training Advice - And it's 100% True! "How Much Weight?" "How Many Reps?" Funny you should ask... Experienced Weight Training...

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That’s IF, You Have at Least HALF a BRAIN….

Whenever I see muscle-heads in the gym doing countless sets or training for up to two-hours, and ask them “Why” they train this way, the answer I ALWAYS hear usually has something to do with training “hard.” What people do NOT understand is that training hard (High level of intensity) and training long (1-2 hour workout), cannot be done at the same time; it has to be one or the other.
PROOF? Think of it this way: If I said you had to run a 100-yard dash as fast as you possibly could, you would take-off at full-speed as soon as I said, “Go!” On the other hand, if I said you had to run 5-miles as fast as you possibly could, when I said “Go!”, you would take-off at a much slower pace. Why? It is because you would “intuitively” know that in order to finish, you must pace itself. You can run fast for a short time, but not a long time. Weight training sessions that last for an hour or longer, simply will NOT be the intense “all-out” efforts needed for optimum training results. And by the way, do not confuse intensity with “amount” of weight lifted – that is another discussion. RESULTS? Whenever “RESULTS” is the goal, “intensity” should always be viewed as more important than “exercising longer”. Again, that’s if “getting as strong as possible in the shortest time possible” is truly your goal For most, it is. Muscles GROW or become stronger in response to training intensity, and only IF that intensity challenges your muscle’s current capacity to perform work. In other words, it has to be demanding enough to feel as if it is the HARDEST you’ve ever worked. It is ONLY then, that an “Adaptive Response” within the muscle, takes place. Simply put, the body, through a number of metabolic processes, replenishes and repairs itself, and becomes stronger. Experts agree that this process normally takes between 48-96-hours. IMPORTANT NOTE: The reason for these seemingly wide “recovery” time-parameters is because of variable such as quality of rest, manual-labor jobs, genetics, etc. This is why scientist are unable to pin-point an exact number of hours for full-recovery. Perhaps the MOST compelling argument in-favor of the “One-Set” training protocol, is the research evidence that says that the adaptive response to “grow” actually happens within a muscle in a precise moment. Your intensity-of-effort either “trips” the adaptive response “switch” (like a light switch), or it does not. In addition, once it trips, you cannot trip it repeatedly in the same exercise session. In other words, ALL duplicated exercises performed (multiple sets) are nothing more than meaningless manual labor, i.e. a waste of your time. Furthermore, the extra sets will actually cause the muscles to require more recuperation time – you know it as over-training – sound familiar? Not only does credible exercise-science support the one-set training protocol, but most of today’s informed weight-training professionals no longer recommend multiple-set training protocols to their clients. The biggest mistake I see women who weight train make, is NOT training intensely enough – as if it was exclusively a “man’s thing”, to train hard. The best “tip” a woman in the gym will EVER get. If you’re engaged in a strength-training program, be sure it’s “high-intensity” strength-training.

By now, most informed fitness professionals know that High Intensity Training is the most scientifically-supported training method for its ability to produce “results”. Therefore, there’s no sense beating that subject to death. But, perhaps the best reason to engage in High Intensity Training has nothing to do with how quickly it produces results. The greatest benefits of high intensity training may be what it DOES NOT Do. High Intensity Training is the most TIME-EFFICIENT. Therefore, it DOES NOT take up much of your time. Why spend 1-2 hours in the gym, when you can get the same or better results approximately 30-minutes or LESS? No Brainer. High Intensity Training DOES NOT pound the hell out of your joints, therefore it is the SAFEST type of training. Although strenuous, because it is performed in a slow-controlled manner, there is virtually no risk of muscle, tendon, ligament, or joint injury, due to ballistic, joint-jarring movements. Again, a No Brainer. High Intensity Training DOES NOT make you pay later for being an Idiot. It is the forgiving type of training. Knuckleheads, who perform countless sets – five, six, or even seven days per-week, should ask anybody who has spent their lives performing manual labor, just what it does to their bodies later in life. It beats the hell out of their joints – they simply wear out. Arthritic-type issues later in life are almost a certainty. This is exactly where the average high-volume weight training enthusiast is headed. Once again, a No Brainer. Your genetics “will” largely determine your body’s response to training, and therefore, your end results. But, whatever results you are destined to achieve, wouldn’t it make the “most” sense to achieve them in the “shortest” time possible, and with the “least chance” of injury, and with the “smallest amount” of wear n’ tear on your body?” High Intensity Training is and always will be, a No Brainer.



The 10 BIG RULES of “Tough Love” Weight-Loss…


The 10 BIG RULES of “Tough Love” Weight-Loss…

RULE #1 – No More EXCUSES – Just %#* DO IT!
Truthfully, of all your past attempts to lose weight, how many times did you truly and totally commit to succeeding? Get used to it. When it comes to weight-loss, “Fast” “Easy” and “Effortless” is a %#* LIE. However, it’s easier than you think – once you begin doing it correctly. Write this date on your calendar. Make it a big deal – START NOW. Challenge yourself to stick with it and not give-in when it becomes difficult. And more importantly, to get right back on track when or if you (occasionally) falter.

RULE #2 – Reduced-Calorie Eating Can SUCK. Do It Anyway.
The attitude YOU bring to this plan is EVERYTHING! Don’t complain to others that you “hate” having to eat this way. Instead, speak glowingly and confidently about your weight-loss plan. Perhaps use self-talk positive affirmations. Your body responds to your thoughts, and your thoughts create your reality. Remind yourself that you “love” this new “you”. Remind yourself how great you feel, and how much greater you are becoming.

RULE #3 – “How Many CALORIES Should You Eat?” (For the Clueless)
Multiply Your “Goal Weight” by 12. This will provide you with a ballpark figure of how many calories you need to consume daily to reach your target weight. For example, if you currently weigh 185 lbs., and are trying to reduce your weight down to a healthier – say – 140 lbs., you would then multiply 140 X 12. The total is 1680 calories daily…pretty simple. When you take-in this many calories you’ll see change almost immediately. One important thing to remember is that you should never go below 1200 calories per day, no matter what the math says.

RULE #4 – This Time, Nutritional Density DOES Count.
I know you are used to me saying a “Calorie is a Calorie”, or that you can get just as fat on 3500 calories of apples, as 3500 calories of bacon fat. It’s still true. However, because you only have a limited number of daily-calories to nourish your body adequately, it becomes important that your food selections be from mostly healthy-foods. Plenty of fruit, vegetables, whole-grains, lean cuts of meat, etc. On occasions, when you want to enjoy – say – lasagna with your family, that’s fine. You could then use a portion-control strategy. I wrote a great “Portion Control” post right here on my Facebook page Find it. Read it.

RULE #5 – For 3 STRAIGHT DAYS, Write Down Everything You Eat.
Nobody wants to live their life writing down everything they eat, I agree. That said, it is a great success tool for the first week of your new eating, mostly because it makes you conscious of everything you’re putting in your mouth, and you are less likely to grab a nibble of this and just a taste of that if you have to write it down. Do not skip this step, it is such a powerful eating deterrent – you’ll see.

RULE #6 – DO NOT Exceed 500 Calories per Meal.
This is important for a couple reasons. First, meals much bigger than this will use up a bigger than necessary amount of your daily calorie allowance. In other words, you don’t want to eat most of your daily allotment of calories in just one meal. Secondly, these smaller-type meals will help keep your blood-sugar stable, therefore helping control excessive blood-sugar fluctuations, which can lead to binging eating.

RULE #7 – DO NOT Wait More than 6 HOURS to Eat Your Next Meal.
Again, this has to do with keeping your blood-sugar stabilized and not setting yourself up for binge-eating. Simple, but important, because it is so easy to get caught in the “I’m not going to eat” trap. It ALWAYS Fails!

RULE #8 – Are You Getting Hungry AGAIN Within 3-hours of Eating?
If yes, it may be an emotional-eating issue, i.e., boredom, stress, etc. studies have shown that 75% of the time we reach for something to eat, it’s for reasons other than our body actually needing nourishment. If you do not suspect that emotional eating is the culprit, try eating a higher amount of protein, fat, or fiber as part of your meals. This will help slow the absorption-rate of foods through your digestive-system and into your blood-stream, keeping you fuller, longer.

RULE #9 – Get Tough With Your “NON-SUPPORTERS”
Amidst all the positives, the last thing you need is somebody dragging you down with negative thoughts and comments. It is crucial that the people closest to you; your spouse, friends, co-workers, etc., become a positive and supportive force. Have a heart-to-heart chat with any and all of these people. If they are simply hell-bent on dragging you down; re-think the relationship. Just sayin’.

RULE #10 – DO NOT Exercise TOO MUCH (Say Wut?)
Nothing screws-up a diet more than over-exercising. It will put you in a rundown state which very often leads to lack of motivation, or even binge-eating. There is no need to plod-along on the treadmill 7-days/week for an hour or more, or to attend high impact exercise classes every day, or even multiple times per day. That’s just crazy. I would rather see you doing strength-training 3-times per week. If you do decide to go strictly cardio, such as treadmill, elliptical, power-walking, or even running – limit it to no more than 3 times per week – which is plenty if done correctly. Think of going harder, rather than further. In other words, 20-minutes of interval-type cardio is far superior to constantly attempting to exercise longer. The fat-burning effect is greater with shorter, more intense cardio sessions.

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