What’s the difference between gaining weight and losing weight?

Losing weight and gaining weight (muscle) use the same principles but in the opposite direction.  For example, you need to limit your carb intake to lose weight, and increase it to gain weight.  The same goes with exercise — you need to increase your time in the gym lifting weights and doing cardio to burn more calories and drop the pounds. To gain size, you need to spend less time in the gym so the calories are put towards gaining muscle and allowing your muscles to heal and become bigger and stronger.  With that said, I do agree with your approach of training a body part 1 time per week.  My only suggestion would be to change the split (i.e. chest and biceps could easily become chest and triceps) at least every 6 weeks.

 

Inspire to Aspire,

Kristopher Simpson                                           

www.bodiesbydesign.ca

Personal Training Tip: Dumbbell Chest Press/Tricep Press Combination

Bodies by Design Fitness Tips

Kirk demonstrates a dumbbell chest press/tricep press combination, a move that targets the pectorals and the muscles on the back of your arms.

To perform the lying chest press/tricep press combination, you’ll need a flat bench and a pair of dumbbells. Lying on your back, hold the dumbbells straight above your chest, then perform a traditional chest press, using four seconds to lower the weights and then two seconds to press the weights up as you exhale. With your hands back at the starting position, twist your wrists inwards, then lower the weights to your chest and press it right back up. This move emphasizes your tricep muscles. When your hands are at the top, twist your wrists to the normal starting position and repeat the exercise. Perform the move 10 times for a total of 20 repetitions.

What body type are you?

Mesomorph:  Hourglass shape for women and rectangular shape for men.  You are naturally muscular and lean.  You can gain or lose weight quickly and build muscle easily.

Endomorph: Round shape with short, full arms and legs that tape to a slim waist, wrist and ankles.  You have a slow metabolism with a great deal of body fat and you have difficulty losing weight.

Ectomorph: Delicate build with long thin arms and legs with a fast metabolism and little body fat.  You take longer to build muscle.

Stay tuned next week when I will give you the best advices for training based on your body type!

P.S. It is possible for you to be a mix of two body types

 

Inspire to Aspire,

Kristopher Simpson

www.bodiesbydesign.ca

What’s the best fruit to eat?‏

The easiest way to rate a fruit so you get the best bang for your buck is to use the ORAC (Oxygen Radical Absorbance Capacity) method of measuring the antioxidant capacities of foods. Here is a list of the some of the best fruits to eat and their ORAC score:
 
Blueberries – 5
Cherries – 5
Raspberries – 4
Strawberries – 4
Orange or Grapefruit – 3
Grapes – 3
 
Are you considering eliminating fruit from your diet because of the high sugar count? Well, get my opinion online: http://m1e.net/c?94795742-FU1UTmmHH.5lc%405591095-9Doawlaj07Fmg
 
Inspire to Aspire,
 
Kristopher Simpson
www.bodiesbydesign.ca

Personal Training Tip: Pull-up Variations – Bodies By Design

Bodies by Design Fitness Tips

 

Nat demonstrates several assisted and unassisted pull-up variations – great exercises that target your large back muscles and also challenge your arms.

Before you can master a pull-up using your own body weight, you’ll need to strengthen your back and arms using an assisted pull-up machine. On this machine, the weight stack system is reversed, meaning the heavier the weight, the lighter it will be. For example, if you weigh 150 pounds and set it at 120 pounds, you’ll be pulling 30 pounds. After setting the weight, place both knees on the padded platform and make sure you drop your body three-quarters of the way down. Then, pull yourself all the way up, keeping your head up and body straight. The machine has two hand positions – wide and close – which will target different muscles in your back and arms. Both variations are great to use. You can perform a different pull-up with a straight bar by placing a close-grip handle over top of it. For this exercise, pull yourself up as high as you can on one side of the bar, then lower your body and pull yourself up on the other side. This side-to-side move will further challenge your back and biceps.

What has more calories: butter or olive oil?

Although butter always gets a bad rap, it has far less calories than olive oil.  Butter contains 100 calories per tablespoon, while olive oil contains 130 calories per tablespoon.  I’m not trying to butter you up, it’s the truth. 

 

Inspire to Aspire

Kristopher Simpson

www.bodiesbydesign.ca

I Wish Ferrari 2010 Slideshow

Giving Special Needs Kids The Ride Of A Lifetime

Bodies by Design Fitness Studios together with Daytona Sportscars held their sixth annual I WISH FERRARI event on Sunday July 18th, 2010. There were 75 children with special needs in attendance along with a parade of 50 Ferraris. The sounds of 50 prancing horses and the rainbow of colours brought ear to ear smiles from the kids that received their wish for ride in a Ferrari.

Special thanks to our sponsor Make A Wish Foundation. Also special thanks goes out to Pat Santoli the original founder of the event, and our other sponsors, Vaughan Fire and Rescue, Bona Foods, Fortino’s Woodbridge, Terry Daniels Photography, Reel Video Solutions, Scarfone Photo, Woodbridge Party Centre, Grafic For Men Clothing and DJ Domenic.

We also thank all of our volunteers for a job well done at hosting 500 plus people at our event this year and the drivers who made it happen!

Very special thanks to Marcello Spremulli who made sure all of the children brought home a Ferrari gift bag.

We will be holding the I WISH FERRARI event next July 2011.  For more information check this website or contact Kris Simpson from Bodies By Design.

The Cars

The People

I Wish Ferrari 2010 – Lo Specchio (front page)