Body By Design

Train With Family Members

admin — Wed, 28 Nov 2012 19:08:04 +0000

Bring a family member to the gym with YOU and make training a regular part of your family routine. Now, Body By Design is helping make this happen by offering free training for your kids. Please see the offers page for more details.

When you are training your pace and intensity matter

admin — Tue, 29 Nov 2011 02:54:00 +0000

When you are training your pace and intensity matter. If you take a long time
between sets and don’t push your muscles to the maximum or stop short when you really had a few
more ‘reps’ left in you, your body won’t respond to that. Keep the pressure on those muscles. If you are serious about changing your physique you need to really focus on what you are doing. Your workout should take no more than an hour and you should really feel it the next day. You should mix your training up but never jump into a heavy weight without a warm up set first. Always have a spotter when going heavy on bench pressing or squats. After you workout have a protein shake to replenish your muscles. Don’t forget a clean diet and cardio are crucial for success as is consistency. Don’t miss your workouts!

When to breathe

admin — Sat, 29 Oct 2011 02:57:08 +0000

Breathing is important on every exercise but critical for effectiveness on only a few. When you are crunching breathing is very important. When doing a crunch for your abs(you should be lying down on a mat with hands loose behind your ears with head starting about 3 inches off the ground. When you rise up look up towards the ceiling and hold at the highest point you can go while crunching and NOT exhaling. If you exhale a good analogy would be like blowing up a balloon and the someone comes by and puts a pin in it deflating it. Hold the top of the movement…..don’t breathe…..CRUNCH your abs and then exhale just after your crunch or on the way down and repeat. Crunches are a great finishing movement but won’t change your abs without a clean diet and cardio 4-7 days a week 45-60 minutes. In any exercise when you need to crunch or squeeze don’t breathe during that phase. Breathe out AFTER you have done the hardest part or the exertion. Trust me it works and is most effective.

Speed of exercising

admin — Thu, 29 Sep 2011 02:59:02 +0000

In addition to owning my gym, I also belong to 2 others. When I go I often see members doing their exercises with crazy out of control form. When you do an exercise there should be a slow portion and a hold and a squeeze and an even slower section when you let the weight go down as you prepare for the next repetition. If you go too fast you are definitely not going to be working the muscle effectively at all. Your muscle needs a specific message and the slower you go the more your muscle will have to work and recruit more muscle fibers to do the work, which in turn will make the muscle grow and respond faster. When you let the weight down, that is STILL part of the exercise and a very valuable part, and if you let the weight down slowly taking 3-4 seconds to lower is the best so that way you are working optimally on the up(positive) and the down(negative) phase. If you do your exercises in this manner I can guarantee you will see results much faster. Don’t be in a rush to finish and get out of the gym. You only really need an hour doing weights if done correctly – Mark Gontar