Tag Archives: Fitness

Realm health and fitness tips from Kyle

fitness, health, trainingEssential lift of the week: Why should you deadlift?

The deadlift is an essential aspect of any training regimen. It is highly functional and has the potential to provide aesthetic and postural benefits.

Primary muscles used: Literally every POSTERIOR CHAIN muscle is utilized in this lift. That means: Traps, Posterior delts, Rhomboids, Lats, Glutes, hamstrings and of course forearms.  This is a must for putting on size and gaining overall strength.

Benefits of adding the deadlift to your training regimen
– Great exercise to target glutes and hamstrings
– Challenges the rhomboids and lats to maintain a strong position while holding the bar. This can potentially help your posture by “tightening” your back muscles to help maintain integrity
– Dynamically strengthens your core, giving you a better and stronger abdomen and the potential to have stronger support to stand taller
– Trains you to safely utilize legs, instead of your lower back, to pick things up, which greatly DECREASES your chance of lumbar disk herniation.

Always make certain you have someone checking your form on this lift. Google “how to deadlift” or seek the help of an experienced trainer before trying to perform this exercise. Remember: if it feels sketchy, it is sketchy.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Realm health and fitness tips from Kyle

Kyle KranzkyWhat are you trying to get out of your gym routine?  Why do you go?  Do you want to lose weight?  Gain muscle?  Here are some tips for the two most common reasons people tell me they go to the gym.

Muscle mass (Hypertrophy): If you are looking to gain muscle mass shoot for anywhere between 3-4 sets, with 8-12 reps to “failure”. Failure means your muscle is taxed to the extent that an additional rep is impossible. Get specific and stick to 4-5 different exercises for a movement (PUSH, PULL, LEGS). Rest between sets can be 90 seconds to 2 minutes but not longer.

Example workouts for PULL day: lat pull down, bent over barbell row, single arm dumbbell row, dumbbell reverse flies.

Weight loss: If you are trying to lose weight try to hit a rep range of 15-20 (also to failure) with 3-5 sets per exercise.  Having a “full body” workout is optimal because tissue breakdown occurs in every large muscle group, which transfers into a greater caloric expenditure and a greater “after burn” to replenish the muscles. Rest for only 30 seconds to a minute.

Example circuit: deadlift, bench press, squat, lat pull down machine and reverse lunge.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Realm health and fitness tips from Kyle

working outNo man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.  Through athletics and sexy advertising we marvel at the physiques of others when we too, are at the helm of a beautiful and intricate machine. I’ve compiled 3 necessities that are vital to our health and happiness. By keeping these in mind and adhering to them you get a happier and longer life, your significant other gets a better lover, and everyone benefits by having you get a little closer to your potential optimum health.

CONSUME: 5 Whole foods a day (anything that grows out of the ground). Try to EAT 1-2 cups of veggies with each meal or as a snack. This will help maintain satiety and take up space in your gut that could potentially be occupied by a donut.

SLEEP: 6-8 hours a night at least. By adhering to this you vastly DECREASE your chances of getting sick and feeling like crap, while increasing your production of your body’s natural HGH that help you lose weight and gain muscle.

MOVE: 30-90 minutes a day. Stretch, foam-roll, run, dance naked, exercise (also naked?), ride a bike, take a walk, DO SOMETHING. A purely sedentary lifestyle leads to a flabby gut, and makes you more susceptible to premature erectile dysfunction.

Try incorporating these three easy steps a part of your daily routine and see what your body is capable of.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Introducing Kyle from Realm Fitness

Kyle at Realm FitnessStarting next Monday, May 5th, I will have a regular post authored by this handsome health and fitness professional from Los Angeles.  I struggle to stay motivated and to make healthier life choices, and I hope by including Kyle’s posts it will help me be more mindful of my choices.

If you have any questions that you would like Kyle to answer, please feel free to reach out to me or leave a comment in this post, and I’ll be sure to share it with Kyle. Look for his weekly post:  Realm Health and fitness tips from Kyle to start next Monday afternoon.

First here is a little bit about this handsome guy: Kyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Neila Rey abs workout

Did you skip the gym this morning or are you planning to go after work? I saw this abs workout, and thought I would share it.  I’ve yet to try it and am going to ask my trainer about Neila Rey’s “code of abs” workout.

Click on the image to enlarge.
abdominals

How BosGuy got his fitness groove back

absIt has been a looooooong time since I’ve talked about the gym.  I can assure you that I’ve been going but not with the regularity or passion that I normally do.  I blame it on that Polar Vortex crap.

However this past week I’ve been able to get my fitness groove back.  I’m hoping that I can maintain that commitment since February is Boston’s second cruelest month (sorry January, but I’m not a fan).  For those of you suffering a severe case of winter doldrums, take heart that the days are getting longer and with any luck, warmer too so get to the gym.

Boston Ballet adult open classes in South End

Kris KranzkyThe following is a guest post from Kris Kranzky

 

Last Friday few friends and I decided to try out the Boston Ballet Adult Open Classes as a way to get in some exercise away from the gym and of course, to become a little more cultured at the same time.

To be completely honest, I was a little nervous before the class. All I could think about was my lack of coordination and non existent flexibility. I know its hard to believe, but this big guy has not an ounce of rhythm in his body.

Much to my surprise, the class turned out to be a lot of fun and extremely relaxing. Everyone was very nice and the instructor gave me a lot of attention and helped me with my form. I would recommend trying a class to anyone looking for an alternative activity. Bring along a few friends, it is great for the mind and body, and makes for a fun evening.  Classes start at $17 and you can sign up at the Boston Ballet School or online here.

Kris Kranzky Profile PhotoAbout the author:  Kris Kranzky is a personal trainer at the Boston Sports Club in the South End.  A California transplant, he now calls Boston home and is passionate about fitness and healthy living. He is also the reason BosGuy is not a fat ass. 

Personal fitness

absI know I’m not heavy, but I have a lot of very handsome friends who are in great shape. While I don’t begrudge these friends, it does feed into my own personal insecurities and body issues.

I have a very supportive partner and a great personal trainer so I feel like I have both the emotional support I need at home and the professional support I need in the gym.  However, I need to get back into a routine before all the people who make their “New Year’s Resolutions” invade and overrun my gym.  I’m hoping if I can get back into a routine starting this week – I’ll be in a better position come January to deal with the gym scene.

Need to get my butt to the gym

fitnessThe fact that I’m going to be on the beach in Rio de Janeiro in just a few weeks is starting to give me cause to panic. I’ve been preoccupied with work and not been going to the gym; save for my sessions with my trainer, Kris.

Mental note: must stop buying a cookie when I get my afternoon coffee.

Buzzfeed: 10 Types of people you find in every gym

Buzzfeed

Don’t be this person.

Friends have been posting this article from Buzzfeed on Facebook. I wanted to hop on the bandwagon and share it here, because it is so funny.  Did you miss the article?

Check out the 9 other types (all of whom you’ll recognize, but hopefully are not you) when you link here.

What summer diet

summer dietIn the weeks that followed the Fourth of July, I some how fell off the fitness & diet wagon.

The past couple weeks in particular have resulted in my cancelling even my personal fitness dates with my much beloved trainer, Kris, but I’m not making any excuses because the fault lies squarely on my shoulders.  I plan on rectifying the situation after returning from Cape Cod this weekend.  Until then I’m trying my best not to feel like this.

Man boobs

Man BoobsNeed an incentive to get yourself to the gym and to be more active in general?  If the handsome posts of shirtless men won’t motivate you perhaps the horror of identifying with this hilarious depiction of the many types of ‘man boobs’ will do the trick.   Much thanks to Twitter bud, @Onerebeldevil for sharing.

Free fitness classes in Boston

Hitting the gymGym memberships can be costly, but during the summer months Boston has so many free classes throughout the city you needn’t spend any money to get into shape. Yoga, Zumba, Crossfit, Boot Camp, Pilates and Running Clubs all offer affordable ways to get / stay in shape and meet people.

Free Fitness Classes At The Esplanade

Monday: Marathon Sports Running Club run at the Esplanade
Tuesday: Healthworks Zumba at the Hatch Shell
Wednesday: Yoga at Fiedler Field
Thursday: Reebok Crossfit class at Fiedler Field
Friday: Pilates at Fiedler Field
DETAILS HERE
 

FREE FITNESS CLASSES at post office sq

Monday: Morning Yoga and Evening Zumba
Tuesday: Morning Pilates and Evening Boot Camp
Wednesday: Morning Boot Camp and Evening Yoga
Thursday: Morning Pilaties
Friday: Morning Yin Yoga
DETAILS HERE
 

Free classes are also being hosted around the city including along The Greenway, City Hall Plaza and in East Boston.  For additional details about free, outdoor fitness classes (most run through the end of August) link to BostonMovesForHealth.org calendar.

Summer diets II

summer dietEarlier this month I wrote a post entitled, Summer diets.  My month of “no meat” continues without issue, and I’ve been successful in dropping a few pounds. However, I have to admit I’ve made a few late night decisions that resemble the above photo.

How are you doing? Are you working out or modifying your diet? I’m pretty public about my desire to get into better physical condition and appreciate everyone who has reached out to share their struggles and accomplishments.

Let me know how you are doing.

Summer diets

Summer dietingThe winter is thankfully a thing of the past and I’ve started obsessing about the beach. The idea of walking around without a shirt is all the incentive I need to do a little extra to try and get into shape.  I’ve already started what I refer to as my June diet which consists of cutting out all meat.  In years past this has helped me drop from what I call my ‘winter weight’ that fluctuates anywhere from 190 – 195 lbs to 185 – 190 lbs.  As I get older it is harder to build muscle but thanks to a great trainer, I’m hoping I’ll be less self conscious walking around this summer.

Do you do anything to try and squeeze off a few extra pounds or bulk up?  I can’t be the only one who goes a bit crazy.