Resistance training is simply training your muscles against a resistance of some kind. The resistance can come from…

• Your own body weight.
• Free weights.
• Exercise machines (Note: not suggested for women).
• Resistance tubing.
• Medicine balls.
• Etc.

The whole purpose of resistance training is to overload your muscles by forcing them to do more work than they are normally accustomed to doing. Your body will react to this through adaptations that cause your muscles to get stronger, sleeker and more firm.

These adaptations to resistance training are what ultimately lead to the changes you will see and experience in your body. In short, resistance training is the KEY to reshaping your body.

By forcing your body to overcome an increasingly greater and greater resistance, you’ll burn more calories (even while you sleep) and speed your metabolism, leading to less bodyfat and an overall improvement in your appearance.

If you do nothing else in the way of exercise, make it resistance training. Resistance training alone will do a lot to change the way your body looks, feels, and operates…

…much more so than aerobics classes, walking on a treadmill, using a stair machine, or any other types of exercise combined.

But just like anything else…

It’s Not Just What You Do…It’s How You Do It!

For resistance training to exert its powerful body-changing effects, you must do it correctly. Like anything else in life, if you don’t do it right, you won’t experience the exact results you’re after.

Below you’ll find some very important tips for getting the most out of resistance training. By following these simple tidbits of advice, you’ll be sure to achieve significant results without expending tons of sweat equity, or wasting hours (maybe even months) of your valuable time doing things the wrong way.

Proper Exercise Form: Producing Results, Not Injuries

Proper exercise form cannot be overstated. By performing your exercises the right way, you’ll ensure you get the results you’re after as fast as humanly possible.

Perform resistance exercises the wrong way and not only will you not achieve the desired results…

…you run a high risk of injuring yourself along the way!

If you’re ever in doubt about how to perform an exercise the right way, or how to use any piece of fitness equipment PLEASE seek out a qualified fitness professional. Don’t just try to perform a free weight exercise if you’re not sure exactly what you’re doing.

By doing so, you’re not only depriving yourself of an effective, result-producing workout…

…you’re flirting with disaster.

If you need any help at all, PLEASE ask a qualified trainer. We take exercise very seriously. We’re highly trained in proper exercise form and performance, and most importantly…

We’re always happy to help you!

Tempo: The Right Way To Workout

If you’ve spent any time in the health club, you’ve no doubt seen people lifting free weights (or even using machines) by flinging the weights up and down as fast as they possibly can.

For some reason, these people think that using momentum, “body English”, and a severe jerking motion will lead to greater and faster results. While it’s true that using momentum will allow you to use heavier weights, it will NOT lead to faster results or even an improved appearance.

As I mentioned earlier, it’s not so much what you do…it’s how you do it that really counts when it comes to faster and better results. And one of the most important “how to” tips I can give you is the concept of proper exercise tempo.

Tempo simply means how fast you perform an exercise or lift a weight.

As I’ve already alluded to, going as fast as you can and using momentum is NOT the most effective way to do things. Each repetition of every exercise should be performed in a slow and controlled manner. Anything else is not only ineffective, it can lead to pulled/strained muscles, back pain, or a host of many other serious injuries.

Here’s a general rule you should follow when performing most free weight exercises…

Take roughly 2 seconds to lift the weight and 3-4 seconds to lower the weight under strict control. This will not only ensure you get the most benefit from the exercise…

…it will go a long way toward preventing any injuries!

By lifting the weight to a count of 2 and lowering it to a count of 3-4, you virtually eliminate any momentum from the exercise. This also allows you to place a greater demand on the muscle group you’re training, thus producing a better adaptive response. And that’s just a fancy, technical way of saying you’ll get better results with less wasted effort, in a much shorter time frame.

And better results in less time is the name of the game.

How To Breathe During Exercise

For many people, breathing seems to be the hardest part of exercise to grasp. While proper breathing is very important, it doesn’t have to be complicated or confusing.

The most important thing to remember when it comes to breathing is DON’T hold your breath. Holding your breath can lead to elevated blood pressure during your workout routine, which can result in dizziness or even fainting.

Here’s an easy way to make sure you’re breathing correctly while you workout…

Exhale on exertion. That means breathe out while you’re lifting the weight and breathe in while you lower the weight under control. For example, if you’re performing the overhead dumbell press, you should exhale as you lift the weight upwards above you and inhale as you lower it back down.

By following this simple breathing technique, you’ll not only perform each exercise more effectively, you’ll also be more comfortable while you’re working out. And that makes for a more enjoyable fitness experience, which will ultimately lead to better, faster results.

Now, Go Lift Something!

You now have some very valuable tips that are guaranteed to get you phenomenal results in your training routine. Don’t let all of this valuable knowledge go to waste. Go lift something.

Feel free to contact me if you have any questions.
I’d love to hear what you have to say.

Committed to your success,

Alexander Morentin
My Fit Life
Fullerton, CA

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How To Get One Step Closer To Your Goals With Each Workout

To achieve maximum results in minimum time you must make each workout progressively more intense than the last. Each workout should force your body to do a little more than it’s accustomed to doing. This is called the Progressive Overload Principle.

The only sure-fire way to guarantee you’re moving toward your goals each and every time you come to the gym is to keep detailed records of your workouts. Each workout should be recorded in a training log.

By keeping track of your workouts in a training log, you’ll eliminate the guesswork involved and move steadily toward accomplishing your goals. Here’s the information you should record in your training log…

• Date of your workout
• Time your workout started
• Time your workout ended
• Total time your workout lasted
• The exercises you performed during your workout
• The amount of resistance (weight) you used for each exercise
• The number of repetitions you performed for each exercise
• The number of sets you performed for each exercise
• The amount of time you spent doing cardiovascular training
• Any notes you feel are relevant, such as how you felt during your workout

Recording all these variables will allow you (or your trainer) to plan your next workout in advance and make any necessary adjustments to ensure you’re making optimal progress. These detailed records will also eliminate any guesswork about how much weight you should be using, whether you need to increase/decrease the length of your exercise sessions, or when you should change your workout entirely.

If I could only give you one single tip for speeding your progress and getting better results from your time in the gym, keeping a training log would be that tip!

If at any point you have a question about filling out your training log, what you should do to progress from your previous workout, how to modify or change your workout routine (which should be done every 3-5 weeks), or anything else at all…

…just ask me for help.

I am always more than happy to give you any help I can. After all, your success is why I’m in business to begin with. So, if you have ANY questions at all, please don’t hesitate to ask me for help. I can be reached at (714)585-7551 or axfitness@hotmail.com.

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The Absolute Importance of Resting As Hard As You Work

Sleep. It’s something we all like to do. We spend about 1/3 of our lives sleeping. But did you know its vitally important if you want to see optimal results from your workouts?…

Your muscles don’t get firmer, stronger, or more efficient while you’re working out. The workout is just a stimulus for your body to respond to. The actual increases in tone, strength, and efficiency take place while you’re at rest.

If you don’t allow your body to rest, it can’t properly recover from the workouts you subject it to. That means you won’t see the results you’re after as rapidly. So, if you want results as fast as possible, make sure you get plenty of rest and at least 7-9 hours of sleep each night.

The more sleep and rest you get, the faster your body can recover from the damage caused to your muscles during exercise…

…and the faster you’ll achieve the results you’re after.

I know these are hectic times and women’s lives are busier than ever. Children, work, and other family obligations can cut into sleep time. Just remember to take time out for yourself and get as much sleep as “womanly” possible.

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If You Want Results Fast, Recovery Is The Key

One of the most important tips I could possibly give you is to consume a post-workout meal/snack immediately following each of your exercise sessions. This will go a long way toward improving your results in the least possible amount of time.

As mentioned earlier, when a muscle is forced to contract harder than usual (like during exercise), the actual muscle cells get damaged to a small degree. This can lead to soreness in the day or two immediately following your workout.

Your body will remove the chemicals that are causing the soreness all on its own. Then it will work to repair the damage caused during your workouts. But your body doesn’t stop there…

In an attempt to prevent future damage and soreness, your body will not only repair the damage, it will also build your muscles back just a little bit stronger than they were before. This is what causes the actual gains in muscle tone, strength, and efficiency, which ultimately lead to the results you’re after.

The best way to speed the recovery process, as well as the results you see, is to follow each workout with a post-workout meal/snack. The meal/snack should be consumed within 60-90 minutes of completing your workout, each and every time you exercise.

Be sure your post-workout meal/snack contains plenty of vital nutrients. This will ensure your body has enough “building blocks” to refuel your muscles and liver, as well as to repair and rebuild your muscle tissue.

And by consuming your meal/snack within the 60-90 minute window following your workout, you ensure that all the calories and nutrients go to the muscles instead of your fat tissue. This will lead to an increased metabolism, increases in strength, and overall dramatically improved results in minimal time.

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The Importance of Staying Hydrated During Your Workouts

Once you’ve fueled your body for a super effective workout, the next thing you should focus on is staying properly hydrated. Your body is made up of over 80% water, so it stands to reason that water is of extremely high importance when it comes to accomplishing your fitness and/or weight loss goals.

Water plays several key roles during exercise. Any time you burn stored bodyfat for fuel, waste by-products are made and introduced into your blood stream. By simply drinking a bottle of water during your workout sessions, you can do a lot to flush out and remove those waste by-products.

Water is also very important for muscular contractions. Without the right water balance, your muscles can’t contract as hard as they normally could, leading to lackluster performance and a decrease in the effectiveness of your workouts.

A drop in body water volume of a mere 1% can cause a reduction in performance of over 10%. That means you’ll have to exert yourself much harder during your workouts to achieve the same results you’d get if you just drank some water!

And last, but certainly not least, water can really help you to reduce the soreness you feel after an intense bout of exercise.

Muscular contractions (like those you experience during exercise) cause the release of a chemical called hydroxyproline from the connective tissues and muscle cells. This chemical is very irritating to the nerve endings and is the direct cause of delayed onset muscle soreness (the soreness you feel the day or two after you workout). Your body will naturally bind this chemical and remove it, but drinking plenty of water, both during and after exercise, will speed up that process dramatically.

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Fueling Your Body To Accomplish Your Goals

One of the most important things you can do to ensure an effective, goal-accomplishing workout is to fuel your body properly.

To do that, it’s important that you eat 1 ½ to 2 hours before you come in for your workout. This will ensure you have the fuel required to produce the energy you’ll need to make it through your exercise routine.

Just be sure to give your body enough time to properly digest your food before you begin to exercise. If you don’t, you’re likely to get stomach cramps and indigestion.

Fueling your body before your workout is one of the most important things you can do to ensure you have the energy required to perform your exercises to the best of your ability.

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You want results and you want them now. That’s probably why you are reading this blog to begin with. After all, why spend your hard earned money, and put forth all that effort if you’re not going to get results, right?

In order to get the results you’re after, your workouts must be progressive. You must force your body to do more than it’s accustomed to doing. And you must do that on a consistent basis.

Over the next several days I will provide you with some expert tips for getting a great workout each and every time you go to the gym…

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My Fit Life Orange County Fitness Testimonials

“After suffering from lower back pain for about 2 years because of a compressed disk and a pinched nerve, I had reached the point where I could barely walk anymore. I walked stooped over and I was taking a lot of pain-killers just to get through the day. My Orange County chiropractor referred me to Al Morentin and I started an exercise program with him, meeting 3 days a week. In about 2 months, I was able to stand straight and now, after 5 months, I am totally pain free. It is such a blessing to be able to work and travel and care for my husband and kitties once again — without pain. You have no idea.”
– Carol Geisbauer, Yorba Linda, CA.

“I’ve participated in many exercise and diet programs over the years, but none as completely effective as the Total Body Makeover. Having gained 10-15 pounds over the last couple of years I was determined to give it a good effort. The nutrition instruction was extremely helpful and the exercise routines were both effective and enjoyable. I lost 18 pounds of fat, 2 pant sizes, and firmed up in all areas. I highly recommend the 16 Week Total Body Makeover to anyone who is interested in improving their shape, weight, eating habits, and overall health!”
– Amy Prenovost, Brea, CA

“When I began the My Fit Life workout program, I had tendonitis in one knee, a pinched nerve in my neck, and pain from fibromyalgia and osteoarthritis. The only exercise I got was walking the dog in the morning and occasionally riding a stationary bike. I was afraid to work out with weights since I’d injured myself while working out at a circuit-type gym in Orange County.
Al assured me my problems were due to weakened muscles that were causing stress on my joints, and that I was eating foods that were contributing to the pain in my muscles. I’ve steadily gotten stronger, my pinched nerve is almost gone, and the tendonitis is totally gone. The pain from fibromyalgia and osteoarthritis has improved so much that I rarely take any anti-inflammatory medications any more. My muscle mass has increased, my balance and flexibility are improved, and the fat stores in my body have decreased. My energy level is up and I’m sleeping better at night.”
– Kathy Pratt RN, BSN, PHN, Fullerton, CA

“I’ve know Al Morentin close to twenty years. This is an individual that I trust with my health, my family’s health, and the health of my patients. Al is one of the most dedicated practitioners in helping people shape their lives in being healthier and happier. The man’s mission in life is about growth and improving himself and everybody that knows him, meets him, or is associated with him. This recommendation is my word that Mr. Morentin should be believed and followed.”
–Dr. Paul P. Alderete, D.C., QME, IME

Al’s Total Body Makeover has changed my life. I’m stronger, healthier and so much more positive about life, I feel the difference. Al’s program is truly one of the smartest approaches to every day living that you will ever invest in. This is not a typical diet plan; it is a “no nonsense”, practical and honest approach to every day nutrition and living. This is honestly a program that everyone can benefit from. I hope you enjoy it as much as I have!
– Mary Beth Hanifin, Fullerton, CA

Prior to meeting Al, I was already going to the gym 3-5 times a week. I was not seeing any results! After talking to Al at my initial consultation, I was motivated and enthusiastic about trying Al’s Total Body Makeover. Right away I started noticing that my clothes were getting loose and I was finally able to wear those ‘someday’ outfits I had saved in my closet. At the end of my 16 week program, I had lost 16 inches altogether and a total of 80 mm on the skinfold measurements. Being a teacher, I used to get sick just about every time the kids in the classroom got sick. During this school year, I only got sick one time. I truly believe this is directly related to the proper nutrition and exercise I learned from Al. My body’s immune system is healthier because I have taken the steps to live a healthier lifestyle.
– J.M., Placentia, CA

“What a tremendous difference the Total Body Makeover has made in my life! I love that it encompasses not only working out efficiently, but also eating in a way that will help me maintain a healthy lifestyle. I can’t believe how great I look and feel. I lost 4½ inches in my waist and 2¾ inches in each thigh.”
– Jessica Wendel, Fullerton, CA

“On April 24th of this year I begin a weight resistance program with Al Morentin. It had been many years since the last time I did any training of this sort so Al started me off nice and easy. I have gradually increased the size of the weights I use and people have started to notice a change in my body. To date, 11 weeks later, I have lost a total of 10 inches and 13 lbs.
What I especially liked about Al’s program was that everything he taught me could be done at home or at the gym. However, at home it was not necessary to have a full stock of gym equipment. On days when I didn’t see Al for training I was able to do my routine at home getting a great workout.
Al is a concerned and caring trainer. He is an expert in his field. His advice not only covers the physical aspect of getting into shape but also he can help his clients form improved eating habits to create a holistic program for getting into shape and becoming a healthier individual.
I would and have recommended Al to my friends without any hesitation. I believe Al is an individual with integrity who designs programs with the individual in mind, who gives his all to each client.”
– Gloria Ayala, Fullerton, CA

“Al Morentin’s approach to health & fitness is the best I’ve seen. He takes the time to educate you on every level so you understand what you are eating and how it affects your health. He helps you set realistic goals that are attainable through dedication to the program and he guarantees results to those who are committed. I feel very grateful to Al for everything he has taught me and I will continue to recommend him to anyone looking to start a new healthy lifestyle.”
– Tiffany Dozier-Houck, Yorba Linda, CA

“In all my years of running and managing gyms, I have never met a trainer who guarantees dramatic fat loss results. At least not a trainer who actually stands behind their guarantee the way that Al does. Al is not one of those trainers who are just passing the time with a training job while he goes to school or plays in a rock band (Oh No!). Al’s whole life is training. I have watched Al take his clients by the hand and walk them to the grocery store and spend up to 3 hours with them teaching them how to shop for the right foods and how to read labels. The effort that Al puts into his clients not only takes time, it takes a passion and a deep love of your craft, and it’s what many people would call a gift. I know that I truly believe that God has given Al this gift. Not only dose Al get his clients to lose hundreds of pounds, but Al him self lost 100lbs years ago and never looked back. Al’s knowledge of Nutrition, exercise and his experience of once being over weight himself gives Al an edge and a understanding for his clients that most trainer don’t possess. I do not make a habit out of recommending trainers, because to be quite honest with you it’s very hard to find a trainer who is truly good at what they do. It’s my pleasure to speak highly about someone who is good at what they do. I not only would train with Al myself, I would recommend my family to him, and I have.”
– MARTY YOST, General Manager, Gold’s Gym, Orange County, CA

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The following are businesses that I highly recommend in Orange County. I know the owners and personally patronize these businesses.

Laser Dental Center - Fullerton

I am very happy to have found Dr. Richard Hansen, a biologic holistic dentist who has been practicing dentistry in Fullerton for more than 30 years. Dr. Hansen Specializes in non-invasive dental procedures through the use of lasers, biocompatible materials, mercury-free dental fillings, and safe mercury amalgam removal.
I have been looking for a dentist like Dr. Hansen for quite some time and am delighted to have have found him located in our own back yard. I highly recommend that you visit him.
Location:
1031 Rosecrans Ave. #104
Fullerton, CA 92833
714-870-0310
Laser Dental Center - Fullerton

Larson Academy of Irish Dance

The Larson Academy is owned and operated by Michelle Larson.
It is a world class dance studio with instruction for children of all ages as well as adults.
Mrs. Larson is highly regarded as one of the premier Irish dance instructors in the world. You’ve go to see her girls dance.
112 E. Amerige
Fullerton, CA 92832
www.LarsonIrishDance.com

Belly Sprout

Belly sprout is owned and operated by Christy Funk, mother of two beautiful boys, loving wife, and environmental activist.
Belly Sprout is a wonderful resource for new mothers looking to provide their families with non-toxic natural clothing, toys, and baby care products. Belly Sprout is also a wonderful environment for new moms to connect. Christy organizes a variety of seminars and mommy mingles events that simply are wonderful.
426 W. Commonwealth Ave.
Fullerton, CA 92832
www.BellySprout.com

Road Less Traveled Store

The Road Less Traveled is an eco-conscious green living store owned and operated by Delilah Snell.
The Road Less Traveled offers a variety of products that are non-toxic, sustainable, organic, renewable, and fair trade. The focus is on making a smaller carbon foot print in our modern world.
Delilah offers a variety of resources including workshops, clothing, bedding, furniture, books, and cleaning products; all of which are non-toxic and environmentally friendly.
2202 1/2 N. Main St.
Santa Ana, CA 92706
www.RoadLessTraveledStore.com

California Health Foods

California Health Foods is a truly wonderful health food store owned and operated by Susie Lee.
More than a vitamin or supplement store, California Health Foods is a true health food store offering a variety of products including vitamins, raw nuts, healthy foods, healthy drinks (kombucha is my favorite), and a newly added sandwich and juice bar. Fresh juices, delicious smoothies, and delectable sandwiches.
115 E. Commonwealth Ave
Fullerton, CA 92832
(714)525-4260

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Here’s just a few things you’ll discover:

• How to easily drop 30 lbs this year.

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