New Study Shows Middle-Aged Women Need to Exercise One Hour Every Day To Avoid Weight Gain

According to a study just published in Journal of the American Medical Association, middle-aged American women need to exercise in a moderate intensity an hour a day, every single day, just to avoid weight gain.

The study followed 34,079 women over 13 years. In that time, they gained an average of about 6 pounds each. Don't let the word “average” fool you into thinking that a handful of really heavy women skewed the average. Some 87 percent of the women gained weight.

An hour a day, every single day?! Is this even a possible goal to set and reach?

The answer is Yes. But take one baby step at a time before you get frustrated, burnt out and quit.

1. Know where you are. You got to know your numbers - weigh, body mass index (BMI), body fat, and waist measurement. User-friendly calculators can be found www.cdc.gov/healthy weight/assessing. If you are not sure, find a fitness trainer in the gym and hire one to your home for consultation.
2. Exercise. The study refers to an hour of moderate exercise. It doesn't mean you have to gym every day or run on treadmill or bike. Other activites such as walking,  hiking, golfing all help 300 to 400 calories. If you increase the activity level and intensity, you can even burn more calories by running, aerobics or swimming.
3. Watch your calories. The truth is that you can't outtrain a bad diet. You can train all day, every day, but eat all night and more than you can burn off, you will gain weight.
4. Portion control. Most people are overweight for one simple reason: They eat too much. You have to learn what a serving size is. It varies depending on the type of food, form and measuring unit. You'll find calorie counting isn't that hard. It may be tough at first, but in time you'll find that you don't have to be stuffed to be satisfied. The American Dietetic Association offers good advice at http://www.eatright.org/.

How to Incorporate Efficient Superset Workout Routine in Your Fitness Training Program

As a personal trainer helping many busy people from all walks of life to lose weight, build muscle and get in shape, the most common problem is time - - lack of time or not enough time.

The truth is that if you ask the general public to exercise 5 days a week, one hour each time (just from government agency or other medical research institutions) to stay healthy, you're really ask for frustrations.

Many people can't even find good time block to exercise twice a week, not to mention 5 times or more. Even they do, they either don't know what to do or just read papers or watch TV while on the bike for 30 minutes.

Superset is an excellent, efficient and effective resistance training protocol to incorporate into your fitness training program.

You basically work two different exercises or muscle groups back to back with little or no rest. You only rest after completing the two exercises.

Superset workout has a metabloic, anabolic and nervous system advantages in getting you in shape faster in less time.

Here are 3 superset workout routines for you to give it a try.

Superset Workout Routine #1 (Opposing Muscle Groups)
Dumbbell Rows + Dumbbell Chest Press

Superset Workout Routine #2 (Related Muscle Groups)
Dumbbell Shoulder Press + Dumbbell Lateral Raise

Superset Workout Routine #3 (Unrelated Muscle Groups)
Barbell Squat + Dumbbell Biceps Curls

Workout Routine to Tone Your Arms, Butt and Thighs

Here is a workout routine to help you tone your arms, butt and thighs. Enjoy the sweat and joy!

Follow the exercise the sequence. Perform the workout routine in a circuit training fashion. Take a water break of  2 minutes after each set or circuit. Repeat for a total of 3 to 5 sets or circuits.

1. Dumbbell Squat and Biceps Curl x 12 rep
2. Dumbell Lunges and Shoulder Press x 12 reps each side
3. Band Low Rows and Wrist Rotation x 12 reps
4. Back Kick and Punch x 12 reps each side
5. Dumbbell Deadlift and Triceps Kick x 12 reps

Happy Client Praises Morris County Personal Trainer Carey Yang

Happy Client Praises Morris County Personal Trainer Carey Yang

I started working out with Carey a few weeks ago. I wanted to gain muscle, flexibility and work on my posture. I never thought that I would enjoy doing exercises but I look forward to our sessions. Carey is very knowledgeable about the mechanics of the body and uses this knowledge to make each exercise the most effective it can be, and by making sure that it is done properly, reaping the maximum benefit from
the exercise. We do different exercises each time and it is never boring or repetitive, a problem that in the past, would have made me not want to exercise. He targets the areas that I needed the most, while still working the core with each exercise. I would highly recommend him as a trainer and am looking forward to becoming a stronger person through his guidance. I will continue to train with him and to recommend him to my friends who are tired of the whole “gym” thing.

Karen G., Denville, NJ

Client Success Story for Morris County Personal Trainer Carey Yang

I have received an email from one of my private training clients. Mary shares her success story after training with me for just 2 months. Her words are powerful and inspirational to share with the world.

"I have been working out on my own for over 15 years. In the past, I have joined aerobics classes, spin classes, step classes, etc. but have never been able to achieve the results I was looking for. For the last 8 weeks, my husband and I have been working out with Carey. Carey’s knowledge and guidance is extremely helpful. With his help, I have been able to achieve results that I was not able to do on my own. He keeps changing up the routines so we don’t get bored with what we are doing. He always has something new up his sleeve, and his knowledge of the muscle structure of the body is impressive. I suffer from tendonitis and Carey showed me ways I could continue to work out without irritating my elbow. My tendonitis is almost 100% gone. Each week, Carey knows how far to push us to continue our progress but not overdo it. I am very happy with the results I am achieving, and look forward to continuing our workout program with Carey." -- Mary M., Succasunna, NJ