Here’s how it works:
Just show up at EIF Annapolis (address above) dressed and ready to work out.  The class meets at 7:30am.  Here’s more info about the class: Wave Adventure Class

Come one, come all.

Have a safe and happy holiday season!

Many still make the mistake of equating weight training with “bulking up.”

Please understand that strength training is not just about “looking good.”

It’s also an important part of maintaining a healthy weight, strengthening your bones, and improving your body’s posture, range of motion and functionality..

But that’s just the beginning … below are 10 more reasons why strength training should be a regular part of your workout routine.

By Kathy Smith

10 Reasons to Add Strength Training to Your Workouts

10. Last time you tried to open a jar of olives you gave up and settled for a box of crackers. Why?

You’re losing it, baby!

When it comes to muscle mass, we all experience a scary little process I call “The Great Decline.”

Every decade we lose muscle mass, and as we age the percentage of loss just keeps accelerating. By age 60, the average person will have lost one-third of his/her muscle mass.

The good news: you can reverse it with resistance training. There’s no age limit on your ability to add muscle and stop The Great Decline.

9. The phrase “Sitting AROUND the house” has more than one meaning — and you’d like to avoid one of them.

If you’re reading this article, chances are you’re interested in maintaining or losing weight. Too many people try to drop inches with diet alone, or by walking endlessly on the treadmill. My DVD 2-pack title says it all: Lift Weights to Lose Weight.

Here’s the bottom line: a pound of muscle burns 35 to 50 calories a day, just by sitting there on your body. A pound of fat? It burns about 3 to 5 calories a day.

8. Your idea of “getting dairy in your diet for calcium” is a pint of Ben & Jerry’s … so it’s time to bone up.

In your 30′s, bone mass generally reaches its maximum level of growth. Then, in your 40′s, it’s another decline: your bone mass starts gradually decreasing. Once again, dumbbells save the day, as strength training maintains or even increases bone mass as you age.

7. Last time you slipped in the shower, you almost reenacted the “I’ve fallen and I can’t get up” commercial.

Poor balance and lack of muscular strength can result in falls, leading to fractures, broken bones, and worse. When performed properly, strengthening exercises increase flexibility and balance — so you can stay on your toes.

6. Heart disease is sooooo 2007.

Heart disease risk is lower when your body is lean. The American Heart Association recommends strength training as a way to reduce risk of heart disease — it helps you lose visceral fat, the most dangerous type of fat when it comes to cardiovascular health.

5. For you, the idea of offering a piggy-back ride to a child is as horrifying as the latest Saw sequel.

Got back pain or posture issues? The best non-surgical alternative for remedying back problems is strength training. A strong core supports your lower back and protects you from injury, and strong back muscles contribute to good posture.

The bonus: good posture naturally makes your abdomen look flatter.

4. Bladder-control issues bring back painful schoolyard memories.

Muscular agility is proven to help prevent incontinence. Moving on.

3. Psssst … There are wild rumors going around that better sex can be ENJOYABLE. But you didn’t hear it from me. Shhhh …

Resistance training is a must when it comes to reshaping your body, targeting “trouble spots,” and transforming your figure into a younger, fitter, and, yes, sexier you. Not only does it help you improve your state of mind and ensure that you look terrific in a bathing suit … but building muscle actually improves sexual function. (Before you run away from the computer to pick up your dumbbells, hang tight. We’re almost finished here.)

2. Lifting a bag of groceries doesn’t have to be the greatest achievement of your day. Let’s aim a little higher with our goals, shall we?

Nothing trains your body to perform functional movement for everyday living (bending, twisting, lifting, and reaching) like strength training. My Lift Weights to Lose Weight 2-pack gives you the best of both worlds: a fat-burning, muscle-toning workout for beginners and seasoned pros, with an added “twist” of core-strengthening exercises that improve your body’s balance and functional abilities.

1. I said so!

OK, all jokes aside … Don’t start your resistance training routine just because I told you to. Do it because you need to start building muscle now — for all the reasons I just mentioned. Do it because muscle is about better coordination, agility and balance. Do it because muscle is about staying active and empowering yourself to enjoy life on a fuller level, from the boardroom to the bedroom.

Do it because muscle revolutionizes your metabolism, transforms your body from the inside out, and is your best bet for reversing the aging process. In short, do it because muscle is about all the things you associate with youth — and the clock is ticking for each and every one of us.

High-Intensity Strength Training (HIT) Camp is a 10-week exercise camp for all young athletes (6th through 12th grade) looking to prepare and excel in his or her particular sport.  
 
The comprehensive camp will motivate and educate each athlete using the most productive, efficient and safest form of exercise – High Intensity Training.

HIT Camp is designed to provide each athlete with the competitive edge to minimize the risk of injury and maximize performance on the playing field.
 
We’re offering 3 different Fall HIT Camps that will take place at the Arnold studio (address above) and begin next week:
 
1.) High School Boys: Meet twice a week on Mondays & Wednesdays from 3-4pm (starting this Monday, September 12th).
Price: $300
 
2.) High School Girls: Meet once a week on Wednesdays from 4-5pm (starting Wednesday, September 14th).  Price: $150
 
3.) Middle School Boys & Girls: Meet once a week on Mondays from 4-5pm (starting this Monday, September 12th).  Price: $150
 
There is a limit of 6 athletes per group, please call immediately to register: 410.544.5780.

1.) Restricting your water intake causes your body to retain fluid. The less water you drink, the more your body feels deprived and the more water it stores.

2.) Restricting your water intake promotes fat retention. Since your body uses water as the major component of blood to transport nutrients and wastes a lack of it can cause your body to perceive it as a major stress. To adapt your body will preserve fat.

3.) Restricting your water intake makes you constipated. When deprived of water, your system pulls it from the lower intestines and bowels, thus creating hard stools.

Try to consume at least half your body weight (in ounces) of water a day (8 ounces = 1 cup). Be sure to drink extra water when you excerise or when it’s hot outside. Aim to get at least half your daily quota from water itself, the rest from organic fruits and vegetables.

EIF’s Guarante- “At EIF, we guarantee a level of professional customer service and attention that will exceed your expectations. I guarantee YOU will get results! Give me 3 months, and if you do not reduce your total body fat I will give you a FULL refund.”

Joe Aben
Owner

Mary Beth Murphy
Annapolis, MD
“ I started training with Joe after having my first baby. He helped me tone and sculpt my body back into shape. During my second pregnancy I continued to train with EIF. I was nervous about weight training while pregnant, but Joe provided a routine that fit the needs of my pregnant body. Also, I always felt safe during the workouts and could let him know if we needed to slow down or adjust the routine.”

Karen Gunsior
Annapolis, MD
“As a multi-sport high school athlete, I always thought that I was in good shape. After completing 1 full year at Excellence In Fitness, I now know what it feels like to be in great shape. I’m bigger, stronger, and faster now! All of the trainers at EIF are great guys to work with and they really care if you are doing well. I can’t thank them enough for helping me realize my goals and giving me the self confidence I now have. I want to especially thank Justin Mullen for all of his help and treating me like a brother. Thanks again! ”

Kyle Clise
Queenstown, MD
“The trainers at EIF have really helped improve my strength and flexibility. Aside from my enhanced health and fitness, I have improved my golf game considerably. Since I started the ‘Body of Excellence’ program, I am hitting my irons 5-10 yards longer. I also have increased my driving distance 15-20 yards, as well as being more flexible. I am looking forward to taking my game to the “next level” with the guidance and hard work of Excellence In Fitness. ”

Ryan Foran
Edgewater, MD

SATURDAY, JUNE 19, 2010
12:00pm – 2:00pm

Come And Celebrate Our
NEW YEAR’S BODY CHALLENGE WINNERS!

Discover Our “BODY OF EXCELLENCE” Program
Why EIF Was Voted “Best Personal Trainers” In Both 2009 & 2010!
And Why Our Clients Get Such Great RESULTS!
Watch A DEMONSTRATION!

*FREE FOOD AND DRINKS*

Join EXCELLENCE IN FITNESS As We Thank Our Clients For Their Support and Hard Work!
6 Years in Arnold &
2 Years in Annapolis

Getting Started

If you have not received a physical within a year, do so. It is also a good idea to obtain a physician’s medical release for initiating a strength program. Fancy equipment and expensive shiny machines are not necessary to benefit from a well-designed strength-training workout. Usually, the machines that are the most complicated to operate do the least. Working out at home with a set of dumbbells or adjustable dumbbells (Sport Blocks or Power Blocks) and a bench or Swiss ball will do just fine. I train many people with varying fitness levels (from 80 year old stroke victims to pro athletes), and no one needs much more equipment than previously mentioned. Many quality exercises do not even require any equipment.

Keep It Simple

A complete total-body strength-training workout should take you no longer than one hour. Compound multi-joint movements such as pushups, chin-ups, and squats should be the core of your workout. Multi-joint movements stimulate the most muscular growth because they work many big muscle groups. The big range of motion from these exercises also stimulates a greater metabolic response (i.e. burns fat at a more rapid rate), as opposed to an exercise like calf raises that isolates a very specific area. I could write at great lengths about this topic, but just “keep it simple” – perform compound multi-joint movements. Seven to nine exercises are sufficient for a complete workout. In general, one set is sufficient, but two sets can be performed.

The Workout

A “set” consists of 8 to 20 repetitions using impeccable form taken to a point of momentary muscular fatigue or close to that point. A typical workout would look like this: pushups – 1 to 2 sets of 8 to 15 repetitions, chin-ups – 1 to 2 sets of 8 to 15 repetitions, squats – 1 to 2 sets of 12 to 20 repetitions, presses- 8 to 15 reps, rows – 8 to 15 reps, lunges – 12 to 20 reps, and crunches or sit-ups – 15 to 20 repetitions. Take about 3 to 4 seconds to raise the weight and 3 to 4 seconds to lower it. Make sure you allow at least 48 hours between workouts in order for your muscles to recover and grow. These are very broad and basic guidelines for setting up a strength program. I would suggest consulting a qualified strength coach or fitness professional regarding any questions you may have and or designing a more personalized strength-training regime.

It’s a simple fact–muscle burns fat. It makes sense, therefore, that stronger muscles burn fat more quickly. These muscles continue to burn calories whether we are working out or sleeping. The more lean muscle mass a person has, the more calories their body burns, even at rest. Improving lean muscle mass can have a great effect on weight loss and body fat reduction programs.

Because muscle burns more calories than fat, increasing our lean muscle mass can have a positive impact on our metabolism. As we age, our body slows down its metabolic rate, and this process starts around age 30. A big reason this slow down occurs is unless we are actively strength training, our bodies lose about 1/2 pound of muscle every year. Working on your own or with a personal trainer, you can help stop this process.

In addition to the many benefits to our health, strength training helps improve our overall appearance. A lean, toned body is obviously more appealing than a flabby body, and can help people feel more confident. Toned muscles also help you maintain better posture.

There are several reasons why people are not strength training. One reason may be that they lack the equipment, however there are simple exercises that can be done at home with inexpensive hand weights. Some people may belong to a gym, but feel uncomfortable and unsure of how to utilize the equipment. Personal trainers are available to help you maximize your workout time, and they can teach you how to use weights in your fitness program. A personal trainer is also able to tailor a program specifically to you and your body type.

Strength training just may be the most important part of your workout.