Tag Archives: Health

The 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.

Last week we introduced you to Kransky’s Korner – a regular post to help encourage you to start getting into shape before the masses join the gym in January with their New Year’s resolutions. 

With seven weeks until the end of the year it’s time to ask yourself what are your fitness goals? Is it fat loss? Is it building mass? Fitness regimens should be designed to help you attain your goals. Since most of you fall into one of these categories, this week we’ve focused on weight loss.

Fat Loss Regimen Work Out
3 – 4 sets with 15-20 reps.
Focus on 1-2 exercises per muscle group.
For each workout focus on a full body workout that includes chest, back, shoulders, core (abs), and legs.
Be sure to monitor your rest time allowing for 30 seconds to 1 minute between your sets.

For weight loss a higher number of reps is ideal because more time working, means more calorie burn. When you break down a muscle, your body burns calories to repair the muscle, that makes full body exercise (every muscle group worked in the same day) ideal. Working every muscle group in the same day will yield a higher caloric demand over the next 24-48 hours to repair the torn fibers. What does this mean? FAT LOSS! Keep your rest time short. Don’t worry, your body will be able to replenish quickly from higher rep ranges and it will keep your heart rate up. Over time, your endurance will improve – equating to greater weight loss.

About Kranzky’s Korner: Kris is a Master Trainer at the Boston Sports Club in Boston, MA and Kyle is a Top Tier Trainer at Equinox in Pasadena, CA. The brothers have teamed up together to start a Fitness Consulting Group called Realm Fitness to inspire and educate others to reach there full potential.

What if you had a game plan to set yourself up for success that goes beyond just the first 1 to 2 weeks of the New Year?

Instead of turning your world upside down come January 1st, let’s try a more sane approach by identifying unhealthy habits, and establishing healthier ones starting today.  Together we can weather the holiday season and give you a leg up on the New Year, which is now just 8 weeks away. I’m going to regularly post ideas here so you can hit the ground running come 2013.

We’ve compiled 5 tips to help you implement healthy habits.

1) Start early this year and make a commitment to yourself Believe that you are making an important change and start today. If it helps, write down your personal fitness and health goals (e.g. I don’t want to gain any weight during the holiday season or I want to look fantastic in my new bathing suit for the winter party in Miami this year).

2) Start simple Set realistic and attainable goals to build your confidence – for example, if you are not currently going to the gym – commit to go 2x a week and gradually increase the frequency of your visits.

3) Remove temptation Start today by reducing the sugary and salty drinks, snacks and meals and replace them with healthier options.  If you are smoking or drinking start a plan to curb these.

4) Get a buddy We are social people and together you can keep each other motivated and honest.  Together you can set a schedule and ensure you stick to it.  If you can’t find a buddy near you – reach out to BosGuy and let him know what you are doing and your progress.

5) Remember why you are doing this A healthier you = A happier you.  There are physical benefits like boosting your immune system, sleeping better and obviously looking better, but there are also psychological benefits such as less likely to suffer from depression and less stressed.

By starting today, together we can weather the holiday season and you will be that much further ahead of the game come the New Year.  Living healthier means a happier 2013; BosGuy will be joining you on this journey so won’t you join us?

Kris is a Master Trainer at the Boston Sports Club in Boston, MA and Kyle is a Top Tier Trainer at Equinox in Pasadena, CA. The brothers have teamed up together to start a Fitness Consulting Group called Realm Fitness to inspire and educate others to reach there full potential.