GetFitOrangeCounty.com

Today, I walked into my gym and I saw this guy working his abdominal muscles.  The funny thing was that I saw him working his abs the last four days as well.  I don’t know what he is thinking, but he is not going to be able to get a flat, six pack stomach by doing abdominal exercises every day.  By the way, this guy has a fat belly.

This is a common problem I see all the time.  People working their abs everyday in hopes of getting a six pack stomach.  Well, that does not work.

First, you can’t spot reduce fat.  So, it does not matter how many crunches or situps you do.  You won’t get a flat stomach that way.

Second, you stomach muscles need some rest as well as your other muscle groups.  You should not work your abdominal muscles more than 2 to 3 times per week.  Anymore than that, it just a complete waste of your time.

Getting a flat stomach is best acheived by doing whole body workouts combined with proper, clean nutrition.  As you decrease overall body fat, you will eventually decrease enough of your belly fat to a point where you will get a flat and toned stomach.

Train smart and eat even smarter.

Ron Khawar

Certified Personal Trainer & Nutritionist

www.getfitorangecounty.com

This being the start of the new year, everyone is starting their new diet and or fitness program, hoping to lose pounds of lard and get into great shape.  But, as last year and years prior, the majority will end up failing and starting over again either in summer or next New Years. 

There is one simple reason why these people fail when it comes to a weight-loss program.  And that is just one word, pain.  Everyone will do anything to avoid pain.  And that is how these people make losing weight and eating healthy, painful.

Joining gyms, going from not exercising to working out 5 to 6 days per week and crash dieting is nothing but a surefire recipe to failure. 

If you want to be successful this year with your fitness goals you need to make small incremental changes.  For example, just start working out 3 times per week.  Then, start cleaning up your diet a little during the week, leaving yourself to be liberal with your diet on the weekends.

Little by little, make things a little stricter and you will have a much smoother process of getting into shape without overwhelming yourself.

Train hard and eat even smarter.

Ron Khawar

www.getfitorangecounty.com

It’s that time of year where every other person is making a New Year’s resolution to lose weight and get in shape.  Sadly, most of these people will fail.  Why?  Because they have no written, formalized plan or strategy to lose weight and also specific measureable check points.

It’s a fact, that 93% of people fail in completing their New Year’s Resolution.  But, you don’t have to be one of those crazy yahoos who never make it.

All you have to know is a few things:

1.  What is your outcome (lose certain amount of pounds, body fat percentage, etc.)

2.  Choose the correct strategy for your specific outcome

3.  Apply the massive action to get it.

4.  Recognize if your method is getting you closer to your outcome, if not, change your method.

Good luck and remember, nothing worth wild, comes easy.

Ron Khawar

www.getfitorangecounty.com

Personal Trainers are a dime a dozen in Orange County.  Most of them are not even certified with any credible certifications.  Some of these personal trainers just look good and call themselves personal trainers.

But, I want you to make the right choice for you when selecting a personal trainer in Orange County.

Here are some guidelines for you to go by:

1.  Make sure they are certified with a credible association such as Nesta, ISSA, or Ace.

2.  Make sure they are in great shape themselves.

3.  Make sure they know nutrition very well.  It is better if they have certified nutritionist on staff.  This is very important as nutrition is 80% of it.  This is where most personal trainers fail.

4.  Make sure they understand your goals and are supportive of that.

5.  And make sure you like their personality.

Good luck and keep training hard.

Ron Khawar

www.getfitorangecounty.com

I know you guys out there know exactly what I am talking about.  The guys that are so fat that their chest looks like a pair of woman’s breasts.  Pretty sick, I know.  But, that is what happens when men gain just too much weight.  First, because of the large weight gain, there is so much adipose tissue (fat) that is around the chest area.  And second, because of the high body fat levels, a hormone inbalance develops, where the testosterone level drops and the estorgen level rises, causing charteristics of a woman.

Well, no fear.  There is a remedy for this that is very simple.  Just lose weight and get your body level down to a healthy range.  All you have to is start a exercise regimen that consists of weight lifting and some interval training, such as wind sprints or stadium running.  Then, all you have to do is eat clean.  And by clean, I mean eating non-processed foods.  Foods that are natural and in their raw state.  Start doing this and your man boobs will disappear shortly.

Ron Khawar

www.getfitorangecounty.com

It’s that time of year again, where everyone makes their New Year’s Resolution.  Did you know that 93% of people who make New Year resolutions never keep them.  No big suprise.  And the number one New Year’s resolution is get into shape.

Well, I don’t want you guys not to reach your goals of crushing body fat and getting into the greatest shape of your lives.  I am going to give a couple of things you will need to do if you are really serious about getting into phenomenal shape.

First, you will need to name 3 things you can focus on that will help you achieve all your health and fitness goals.  Only 3 things you feel you can do.  They can be joining a gym and going, hiring a personal trainer, working with a nutritionist, joining a jogging class, etc.  But, you only can pick 3.  This way you will not get overwhelmed.

Second, you need to set up several deadline dates throughout the year and a specific result you would like to have reached in that time frame.  For example, you may want to have a deadline of February 15, 2009 to have lost 12 lbs.  Whatever it is, make it and make sure you get the result in that time frame.  Break up the year into quarterly and monthly goals.

And third, have a friend or anyone you trust, to keep you accountable.  This will be a person who will check in with you to make sure you are doing what you are suppose to and getting the results you are suppose to as well.

If you follow these 3 things, you will be able to finally keep this New Year’s resolution and also get the body of your dreams. 

Ron Khawar

www.getfitorangecounty.com

Happy Holidays to all of you.  This is the time of year to have a great time with friends and family.  Also, this is the time most people are packing another 5 to 10 lbs. of pure lard.  And I know, everyone is going to start their new diet and exercise program come January.

Well, I want to help all of you get into great shape by destroying some myths.

1.  In order to get into great and lean shape you need to do tons of cardio.

This is wrong.  Slow-paced cardio is the worst thing.  You don’t burn that many calories.  Plus, your metabolism is not boosted very long afterwards.  Whereas if you do intense stop and go training, known as Interval Training, jacks your metabolic rate tremendously for up to 48 hours afterwards, burning a ton more fat.

2.  Your dreams of a lean and sexy body are locked in these fat-loss pills.

NOT TRUE.  Most of your supplements do not work.  They are a complete waste of money.  All you need is to just follow an intelligent exercise program and a healthy diet.

3.  Doing tons of situps and crunches are going to give you a flat stomach.

WRONG!  Doing tons of ab exercises are not going crush your belly fat and get you six pack abs.  You can’t spot reduce fat.  In order to get a flat and tone stomach you need to lose overall body fat.  The best thing is to do whole body workouts that will burn tons of fat, combined with a good nutrition program.

Follow these simple tips and you will see a new body appear in 2009.

Ron Khawar

www.getfitorangecounty.com

Many of our clients in Orange County, especially women, complain about the cottage cheese on their ass.  If I had cottage cheese on my ass I would complain to.  But, not to worry.  You can get rid of the cottage cheese to a large extent. 

First, you have to get your overall body fat down, through effective training and nutrition.  Second, there are certain advanced training techniques you can use that attack the butt.

Here are some great butt exercises you should incorporate into your training:

-wide barbell squats

-walking lunges

-lying leg curls

-leg abductors

-leg kick backs

These exercises will help you with better glute development.

A great advance strategy to really firm up the butt are wind sprints, stadiums and running in the sand.  I suggest doing a mix of this 3 times per week for 30 minutes duration.  You will see a huge difference in your butt.

Here is to kicking some ass.

I get asked this question all the time, “How do I build big biceps?”  As a personal trainer in Orange County, most people are walking around in 70 degree weather, with most of their body exposed.  And of course, all of our clients want to look great.  And the men, all want nice, muscular arms.

First, there are three basic exercises every person must incorporate in their workout to build muscular arms.  There are the standing barbell curls, preacher barbell or dumbbell curls, and standing alternating dumbbell curls.  These three exercises should serve as a foundation of your biceps workout.

The standing barbell curl is a great size builder.  When you perform it, make sure you don’t use your shoulders at all.  Most people cheat by moving their shoulders so they can lift more weight.  The preacher curls which are performed on a preacher bench are great to fill in the lower biceps, to give you that complete full biceps.  You can perform this with either a barbell or dumbells.  I suggest you mix it up.  And lastly, the standing alternating curls are performed with dumbbells.  Make sure you supinate (rotate your palms outwards as you bring the weight up) each hand to maximize your bicep development.

Here’s to building some big biceps.

Ron Khawar

www.getfitorangecounty.com