LMH FITNESS

LMH welcome in the New Year with a new wab look and a new lmh logo we are also excited for the addition of more fit fasts to the education schedule than ever before.We will bring weekend events to vero beach and to Nantucket mass and also to the BVI.

Gluteal Muscles

The next group of muscles probably is familiar to you, at least by its common name of the glutes. The gluteal muscles are the three muscles that make up the buttocks region. The glutes consist of the following muscles

Anabolic Steroids

Anabolic Steroids are substances related to the hormone testosterone.Testosterone is responsible for masculine characteristics such as a deep voice, facial hair,and increased muscle mass. When injected or taken orally, anabolic steroids produce or increase masculine characteristics. Some people may take anabolic steroids to increase their muscle mass despite the many risks and side effects associated with these substances.

Core Exercises

You can do exercises to stabilize your core muscles.In core exercises, the abdominals and back muscles are strengthened so that they are able to hold the spine and pelvis in an appropriate position while the arms or legs move.Any exercise that isolates movement in the core muscles while the upper or lower body is moving helps strengthen core muscles.

Pregnancy training

Pregnancy and strength training customize a safe strenght training program for your clients who are pregnant!

Steroids and Performance

there is a clear relationship between taking anabolic steroids and muscle mass gains. However, whether these gains lead to increased strebgth or improved athletic performance is less clear.No study to date has demonstrated a clear link detween steroid use and improved athletic performance.Studies fail to show that steroids are able to do many of the things that people take them for including better muscle endurance, improved sprinting abilities,and shortened recovery times following

Fitness and Gym Trainers

Ti seems like every gym you walk into these days includes at least one proposed fitness expert.I am sorry to say that 90% of the trainers in this field cannot tell you the difference between a fast-twitch and slow -twitch muscle fiber.

Cardio

Perform 30 minutes of cardie for four days a Week either first thing in the morning on an empty stomach or right after the workout.


My favorite cardio activities in order of favoritism (first one being my favorite) are :Elliptical machine (useing the handles on the side for more of a caloric burning effect) Recumbent Bike, Power walking on the Treadmill,Gauntlet,Stair Stepper.

Work hard and try to bring your heart rate to 85% of your maximum:(220-age) x. 85= beats per minute at 85% of max.

Try to get better at the activity and burn more calories every time you do it.When you hit a plateau then you can increase the intensity of the machine.If you approach the cardio with the same enthusiasm and work ethic as you weight training , you will get the most out of it.

If you can read something as you perform you cardio then you are certainly not working hard enough.

Choosing Your Protein Sources.

Since now you know how much protein you need ,below you will find a list of the approved protein sources and the protein provided per serving(weighted before cooking)

Protein Sources
* Chicken 3.5oz:33 grams
*Turkey 3.5 oz:28 grams
*Top Round Sirloin 4 oz: 35 grams
*Egg Whites(10 egg whites) 35 grams
*Tuna 3.5 oz: 35 grams
*Salmon 3.5 oz: 31 grams
*Grouper 3.5 oz:31 grams
*Red Snapper 3.5 oz: 31 grams
*Whey Protein 1 scoop: between 20 to 25 grams depending on product chosen.

Choosing Your Carbohydrates.
This is the easy part.For the starchy carbs,concentrate on slow released type like the ones below.

Starchy Carbohydrate Sources

*Oatmeal (1/2 cup measured dry=27 grams of carbs)
*Grits (1/2 cup measured dry=27 grams of carbs)
*Potatoes (4 oz=28 grams)
*Sweet Potatoes (4oz=28 grams)
*Brown Rice (2/3 cup measured cooked =30 grams of carbs)

Bodybuilding Lifestyle

Summer is the time when the temperature and climate are just right to hit the beach and show off .This is the time for those of us who follow the bodybuilding lifestyle, whether competitive or not ,to shine and get our props for all of our efforts in the gym.In order to look the part, we now have to shine the excess body fat that was gained during the winter bulking up period in order to display the muscularity that lies beneath.

Weight training , Not cardio needs to be Emphasized.

Why is this?Because weight training elevates your metabolism for 24-36hours.Breaking down and re-building muscle has a metabolic cost associated with it.