Trainer George and your fitness questions

Ali de Bold

I've gotten back into training! This means I am also suffering. I will be chronicling my experiences with Trainer George on the blog, but he's also agreed to share some free tips with you guys!

What do you want to know about working out? Ask your questions here and Trainer George will provide feedback.
Oct 14, 2009 @ 12:57 pm

24 Replies

Trainer George

Exercises for the buttocks.

The butt muscles include the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest of the 3 muscles. In order to shape your glutes I recommend working all of these muscles 2-3 times a week (3 sets, 8-12 repititions). From the list below pick 3-4 exercises and mix it up in your routine.

1. Lunges - Major emphasis on gluteals.
2. Cable Kick backs -
Develops shapely legs, while increasing muscle tone to your gluteals.
3. Machine Hip Extensions (Kick backs) -
Works gluteals.
4. Floor Hip Extensions (Kick backs) -
Swing leg straighten position to work hamstring and gluteals.
5. Bridging -
Works hamstrings and gluteals.
6. Cable Hip Abductions -
Works gluteus maximus, deeper gluteus minimus and tensor fascia latae.
7. Standing Machine Hip Abductions -
Excellent for Gluteus medius and minimus.
8. Floor Hip Abductions -
Works gluteus medius and minimus. Gluteus minimus is deeple situated, but helps give more size to the upper buttocks.
9. Seated Machine Hip Abductions
- Increases muscle tone to the upper part of the hip. It gives the buttocks a rounded appearance, making your waist look slimmer.

When you start running, try running uphills as you will use all leg muscles including your glutes. I recommend 3 times a week for twenty minutes. If your fitness levels are good, you can try running longer. Have fun!!!!

If you have any questions feel free to message me on my profile.
Nov 27, 2009 @ 06:59 pm
silvercity

.....

Hi Trainer George,

My question is: I'm a thin girl who wants to get (look) bigger. I'd like to workout to gain muscle and KEEP the fat I have on me...what is the best way to do this. I find when I work out I lose fat and hardly gain muscle...I definitely don't want that!! Thanks in advance.

Dec 02, 2009 @ 09:49 pm
Trainer George

The 3 components to gaining muscle.

There are different reasons why people are thin, and the most apparent is genetics. People have different body types and the "thin and skinny" body type is referred to as an ectomorph. An ectomorph loses fat quickly and finds it difficult gaining muscle, since they tend to have a high metabolism. In order for you to achieve your goals you must follow the 3 components to gaining muscle:

1) Nutrition: Since you tend to burn calories fast, you will need to consume a large amount of calories in order to gain weight. Don't allow too many hours to pass by without eating, as your body will break down muscle tissue for energy. When eating more, you need to make sure that in every meal you are getting plenty of good quality protein (protein is a nutrient that is essential in building muscle). Eat before bed to prevent muscle catabolism during the night.
Drink penty of water! Muscle is composed of 75% water by weight. This means that diets or other activities that result in excessive fluid loss have a significant effect on muscle size.

2) Weight training: Workouts should be short and intense focusing on big muscle groups. I recommend completing compound exercises (multi jointed exercises) for muscle gain. Some examples are the military press, dips, squats, rows, and pushups. 3 sets, 10 repetitions, with longer rests.
Cardio- If you spend a lot of time on cardio machines, stop them as they burn calories from the foods you're eating to gain weight.

3) Rest: Muscles grow when the body is resting, not when the body is working out. It is therefore important that you are getting 8 hours of sleep. Growth Hormones are released when you are sleeping and they stimulate growth and cell production.

Follow these 3 components and you will be successful with your muscle gain.
Have fun!!

If you need assistance with your exercise routine, feel free to message me on my profile.

Dec 06, 2009 @ 04:54 pm
ErinA

You go George!

Nice George! You rock! Keep it going and i know you will :-)
Dec 17, 2009 @ 01:52 pm
TigerLilly

Building Upper Body Strength

I'm training for this bouldering competition in May. My main weakness is my lack of upper body strength. I can't do one pull-up and I can only do push-ups from my knees. I used to go to a gym that had an assisted pull-up machine but I don't have a membership there anymore so I can't use that. What are some exercises I can and how frequently should I do them to really build my upper body so I can do a few pull-ups by May for this bouldering competition?
Jan 13, 2010 @ 03:39 pm
Trainer George

Building Core and Upper Body Strength for Bouldering Competition.

In order to get better for a bouldering competition, I normally recommend functional training instead of focusing on traditional strength training exercises. Functional training focuses on training your body the way it will be used during competition. Climbing is great conditioning for climbing, however since you lack upper body strength, begin your training on ground level. Good climbers require great leverage. The lower body has to be able to assist the upper body and vice versa. The better the body is connected at the core, the more solid the moves can be executed. This routine emphasizes functional core strength in combination with some moves required in climbing. This on ground program translates well with climbing performance.

Complete 3x week, 3 sets, 10 reps
1) Start in a downward dog position and have your arm reach to the opposite ankle. Finish in a plank position with your arm reaching forward and up.
2) Continue in a push up position, and finish in the push up "down" position with an ipsilateral knee drive to the elbow (knee that is same side as elbow).
3) From the push up 'down" position, finish in a T-rotation with leg abduction (on side with arm out like a T, and leg away from other leg).
4) Continue with a push up "up" position, and finish with a push up "down" position with a contralateral knee drive to elbow (opposite knee to elbow).

If you need to see the pictures for the described exercises feel free to message me on my profile.

Strengthen upper body:
Push ups and chin ups are excellent exercises to help you gain great upper body strength. I recommend that you use "negatives" as the training technique to help you gain rapid strength gains. Negative training, also known as eccentric training, involves a weight movement in only the down or muscle-lengthening phase. For example, get into the push up position and control yourself very slowly in the down position. Once you are at the bottom, you completed one rep. Do not do the up push up motion. Get back to the starting position and control yourself going down again. Do 5 repetitions, with 3 sets. 3 x week. To get started with chin ups, locate a chin up bar (or purchase for home). Stand up on the chair and grasp the bar close, palms facing you grip (supinated). You should be in the top position of the chin up. Now step off the chair and lower yourself down as slowly as possible. You should be fighting to pull yourself up as gravity pulls you down. When you reach the bottom, step back up on the chair and do another rep. Repeat this for 3 to 5 reps. 3 sets, 3x week.

If you need assistance with your exercise program feel free to message me on my profile. Good luck with the competition!
Feb 11, 2010 @ 07:20 pm
Ali de Bold

Free Session with Trainer George

Hi Everyone, Trainer George has offered to kick all of your butts for free... well at least those in the GTA area.? I don't know how long he will be offering this because it is quite generous since the session will include an assessment and a training session, which will last about an hour and a half and he will come to your house or your gym.?

If you'd like a spot, email him directly or you can read more about this offer here.

Enjoy!
Mar 10, 2010 @ 04:10 pm
Trainer George

Will toning shoes give you a better body?

Toning shoes will not provide you with more toning results than a regular shoe. There are ads that claim that they do, so I attached a study that was conducted so you can review. I hope this helps. :)
So why do your muscles feel sore after wearing these shoes? The soles of these shoes are different which creates an instability that you're not used to when wearing them. Due to the instability, different leg muscles are being used and they begin to feel sore. This soreness doesn't mean that you are toning your legs. The instability could place people with foot issues at higher risks for injuries.
However if you are an inactive person that loves this shoe and is looking to purchase it to walk in everyday....well that's a good thing! Keep fit.

Here's the study:

http://www.acefitness.org/certifiednewsarticle/720/will-toning-shoes-really-give-you-a-better-body/?utm_source=Certified News&utm_medium=email&utm_term=July 2010&utm_campaign=Certified News&CMP=EMC-CertifiedNews_0710

Here is one of my articles on Chick Advisor that assists with toning your glutes:

http://www.chickadvisor.com/article/fitness-series-5-exercises-for-gorgeous-glutes.html

If you have any questions please feel free to message me on my profile.
Jul 27, 2010 @ 01:21 pm
Kelly G

Sports drinks



Hi Trainer George. I started training recently, and I'm trying to tone up. I'm trying to eat healthy and I'm not sure if I should be drinking sport drinks. Are sport drinks healthy for me to drink?
Jun 27, 2011 @ 10:02 am
Trainer George

Sports Drinks

We constantly see the advertisements of top athletes consuming their favourite sports drinks. Are these drinks healthy for the average person training to reach their fitness goals? Sports drinks contain sodium (electrolyte), along with other electrolytes and glucose. Athletes lose significant amounts of sodium after a long sweaty workout, and the sodium in the sports drinks will restore the body's electrolyte balance. Therefore participating in an activity like a marathon, sports drinks are a good choice. However, consuming sports drinks instead of water for everyday use, rather than a long endurance activity, will hike up your sodium levels in the body just like eating processed foods. Sports drinks also assist marathon runners by restoring sugar (glucose) levels back into the body, since they burned a lot of carbohydrates for energy during their run. A casual exerciser consuming these sports drinks will spike up their sugar levels (and calories levels), and that's definitely what you DON'T want to do when your goal is to tone up. I recommend leaving the sports drinks for the long endurance athletes and consume water since your goal is to tone up.
I hope this helps.
Message me or contact me at george@g2kinetics.com if you need further assistance.
Jun 28, 2011 @ 03:00 pm

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