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http://fitgirlpodcast.com/portal Your Guide to Getting in Shape! Sun, 27 Sep 2020 15:56:43 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 http://fitgirlpodcast.com/portal/wp-content/uploads/2021/02/cropped-fitgirlpodcast_apple-32x32.png http://fitgirlpodcast.com/portal 32 32 Training, Nutrition and Motivation! Tips and strategies in training, nutrition and motivation to lose weight, tone, tighten, increase confidence, boost metabolism and eliminate bad habits! Kira Langolf false episodic Kira Langolf fitnessbimbo@aol.com podcast Motivation-Training- Nutrition Simple, proven steps to improve your health, body, productivity, focus and self-esteem! Tips, advice, instruction and more! http://fitgirlpodcast.com/portal/training/fit-246-effective-sets-protein-get-on-track/ Wed, 11 Jul 2018 04:45:00 +0000 http://fitgirlpodcast.com/portal/training/fit-246-effective-sets-protein-get-on-track/ Read More

]]> Finally back on the podcast!Updates, true confessions and new projects! Training-the most effective sets and reps for each level of fitness, Nutrition-Three reasons why you need more protein! Motivation-Simple steps to keep you on track! Updates, true confessions and new projects! Training-the most effective sets and reps for each level of fitness, Nutrition-Three reasons why you need more protein! Motivation-Simple steps to keep you on track!TrainingSets and reps for effects on strength: 1. Novice to Intermediate: loads of 60-70% of 1RM, 8-12 reps, 1-3 sets, slow to moderate contraction speeds, 2-3 min rest between multiple sets, novice train 2-3 days/week while intermediate may train 3-4 days/week2. Advanced: loads of 80-100% of 1RM, 5-6 reps, mixed contraction speeds (slow, moderate, fast), multiple sets in a periodized sequence, 1-2 min rest between multiple sets, train 3-4 days/week3. All-Novice, Intermediate and Advanced do unilateral, bilateral and multi- joint exercise selections, large muscle groups prior to small muscle groups, progressively increase load from 2-10%.Training methods and cycles:For best and continued results, cycle your training methods! A cycle is a period of time utilizing one method of training. Most people don't go to the gym with a plan, yet alone a cycle of training methods. This is exactly why most people never see changes in their body. They are stuck doing the same things, yet expecting different results.Think about the last time you went to the gym. Did you have a plan before you entered or did you just “wing it”? You can't have the intensity needed to see real changes in your body if you don't have a goal of a previous weight or number of reps. Keep a training log!Knowing you did 5 sets of squats at 100lbs for 10 reps last week, will challenge you to do more. How bout 105 for 10 reps? You have to know from where you have come in order to get to where you want to go!I have several clients who are advanced level exercisers, and know how to train hard, who rely on me to create a program that challenges and changes according to their goals. We don't necessarily change the plan every week, but we do meet, review and complete the workout each week. This way I can tell if they are pushing themselves enough, as well as doing the exercises properly. I'd highly recommend this if you are an advanced exerciser. Yes, I do custom programs and check-ins online too, just visit fitnessmakeover.com for details.Five different methods of training. These can be cycled for 3-12 weeks depending on your training status/level. Each method will be explained in greater detail over the next several episodes.Methods:1. Eccentric Exercise Methods.2. Periodization Study: Linear vs. Reverse Linear for Strength (12-week mesocycle)3. Circuit High Intensity Exercise from Italian Research Team4. RP=Rest Pause technique: Weight at a 6RM-rest 20 sec—(2 to 3 reps)—rest 20 sec (1-2 reps)5. Maximize Hypertrophy by combing all hypertrophy theories: Metabolic Stress, Greater Intensity and Time Under TensionNext episode: Method #1 for Strength Development: Use Eccentric Exercise MethodsNutrition Three reasons why you need more protein! There are many reasons why you should eat more protein than you probably do right now. But we're going to focus on just three today!1. Eat Protein at Every Meal to boost metabolism. Eating protein foods can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal. Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.2. Eating protein has also been shown to help you feel more full and prevent you from overeating.  One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.3.]]> Kira Langolf full false http://fitgirlpodcast.com/portal/training/fit-245-best-ball-exercises-success-low-carb-mistakes/ Wed, 30 Nov 2016 01:04:00 +0000 http://fitgirlpodcast.com/portal/training/fit-245-best-ball-exercises-success-low-carb-mistakes/ Read More

]]> The Top 3 Best Exercises on the Stability Ball, How to Recognize and acknowledge your successes and three things you must pay attention to when going low carb!TrainingThe Top 3 Best Exercises on the Stability Ball:Ab crunches over the ballAnything that... MotivationIn part 2 of the 4-Part program to increase your self esteem and Banish Your Inner Bully, we focus on how to recognize and acknowledge your own successes! * Identify your successes.* Be a Victor.* Be thankful.* Help others.* Accept compliments.Listen to the podcast to hear how to use these to achieve your goals faster!NutritionThe holidays are here, which means fitting into clothes that don't fit and getting there fast! You may go low carb to get the result you want. Although I don't agree with this tactic, I know you'll probably do it anyway! So here are three tips when doing low carb:* Tip #1  Increase Your ProteinLow-carb diets cut out a huge portion of calories, so you need to make up the difference with proteins and the right fats. If you don't increase your protein intake sufficiently, your body will catabolize.  This means it will feed upon it self, using muscle instead of fat for energy and ultimately ruin your metabolism! Think about increasing your current protein level by 20-50% that means is you currently have * Tip #2 Get Enough of The Right Fats  You'll also need to track your fats to balance your body and energy. Of course, the fats MUST come from healthy sources such as: -omega-3s (fish and fish oil)-medium chain triglycerides (MCTs like coconut oil)-monounsaturated fats (olive oil and avocado, for example). Listen to the episode to hear how this works with your body for fat loss!* Tip #3: Take Advantage of Caffeine This one isn’t a “mistake” since using caffeine is a personal preference. Yet, supplementing with caffeine pre-workout when on a low-carb diet can give you a major boost and accelerate fat loss. Larger caffeine doses may have even greater performance-enhancing effects, if you can tolerate them.The Caffeine Dosage used in studies for such results was 8 mg/kg/body weight.Caffeine is a way of improving performance when your energy is low due to a low carb diet. Get all the most recent episodes on iTunes or download this episode here: Fit 245: Best Ball Exercises, Success, Low Carb Mistakes   Now available in paperback: "Mindset Makeover," available at The Book Patch.com.Amazon.com Widgets
Source: Fit Girl Podcast
Fit 245: Best Ball Exercises, Success, Low Carb Mistakes
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