Personal Trainer in San Antonio

Monday’s Squat Workout

Hey San Antonio,

Had an hour time slot open today that I don’t usually have, so I tore up the squat rack ;)

Here’s a quick breakdown of today’s workout and projected eating.

Morning – English Muffin, egg whites, ham
Workout
squats
225×10x5 sets
405×10x5 sets

Pull thrus
Stack x 20 x 5 sets

GHR
20 reps x 5 sets

Post-workout
Protein blend + oats

I’ll have one more carb meal, cut carbs at noon, and all meals after that will be protein + healthy fats. My bodyfat has dropped quite a bit since my underwear show a few weeks ago, but my weight is up which is a good sign (gaining muscle mass).

I’ll also hit 45 minutes of cardio around 7. Blah.

Drastic results require drastic measures…

Make your day GREAT! Start your fat loss and body transformation goals today!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Thursday Fat Loss – Body Transformation Tips

Hey San Antonio,

Since business has been so absolutely crazy busy, I’m going to make it a priority to, at the very least, include a few fat loss and body transformation tips each and everyday. I am still working on my articles for natural hormone manipulation through training and nutrition, along with a few specific articles for both the ladies and the guys that read this site.

Fat Loss Tips For Thursday:
1. By just increasing your cardio and eating less will not transform your body. You must eat the right things at the right time and stimulate the muscles. Starvation will only make you go from a larger pear to a smaller pear.

2. The actual “calories” in alcohol are a very small part of the fat equation. I often hear people say they prefer diet and vodka or light beer due to the lower calorie content. The concern, however, isn’t the calories, it’s the alcohol itself and it’s effects on fat loss, protein synthesis and insulin secretion/absorption. Simply put, ALCOHOL itself is what makes you fat. A drink per night will wreck your fat loss plans.

3. Intensity is key. During an “intense” set, you should be focused and exerting, not laughing and chatting with someone else (a workout partner).

4. Ab machines, butt machines, hip machines, etc do not help you reduce fat in those specific areas. Fat is lost in the kitchen and the dinner table. You will not accelerate fat loss by specifically training those areas. A full body approach focusing on multi-joint, compound exercises will do infinitely more for body transformation than isolation exercises.

Use these, pass them on, and keep coming back! Tomorrow will be my client of the week – don’t forget to check it out!!!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Three Fitness and Fat Loss Tips for Wednesday

Hey San Antonio,

104.5, the local classic rock station here in San Antonio, gives “Three Things You Need To Know” every morning about current news in the US and in San Antonio. So, to basically rip them off, I’m going to do Three Fitness and Fat Loss Tips from a SA Personal Trainer today. Thanks guys, keep playing good music!

1. It’s WHAT you eat, WHEN you eat, and then HOW MUCH you eat.
-Don’t freak out over calories and obsess over carbs. Not all carbs are evil and they are needed for fuel and replenishment.

2. Weightlifting is the exercise of choice for body transformation.
-Cardio is important but is overused. Simply put, cardio alone will make you go from a big pear to a little pear. Weightlifting is essential for muscle growth, muscle preservation and increased metabolism. You have to TRAIN and EAT to become “big and bulky” – ladies, it isn’t going to happen to you.

3. You have to continually progress and confuse the body.
-Doing the same thing will not always get you the same results. Everything works for a little bit, but as soon as your body adapts, it will not make progress. Progress is the name of the game – don’t work out to “just maintain”. Work hard, change things up, do the things you “aren’t good at” and measure your progress. It’s called WORKING out for a reason. You should continue to lose fat and continue to look better. Don’t hide behind genetics and believe that you could never look better.

It’s up to you – if you want to look great and determine that nothing can stop you, then it won’t.

WORK! Nothing can deny you.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Workout of the Day: Air Force PT

Hey San Antonio,

Since we are in Military Town USA and in the home of the Air Force’s Basic Military Training (Lackland AFB), I thought this would be fitting!

Warm up – 400m very light jog
Run (for time) – 2400 meters (and for you non-metric types, that’s 1.5 miles)

Rest 5 minutes
Pushups – all out effort

Rest 5 minutes

Situps – all out effort

Wondering how you scored? Check out this site: http://usmilitary.about.com/od/airforce/a/affitness.htm

If you’re really motivated, measure your abdominal circumference (the site tells you where) and calculate your score. Where do you stand in your age group?

To all branches of the US Armed Forces – thank you for everything you do!

San Antonio – don’t let anything stand in the way of changing your body. MAKE time to exercise and eat right. My nutrition section on the right side of the page is loaded with tips to KEEP you burning fat!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd
210.391.1454

Workout of the Day: All Dumbbells – Full Body

Hey San Antonio,

I realize that many people are buying sets of dumbbells for home gym workouts – it’s efficient (time and no gym fees) and convenient. Here’s a sample db only workout.

DB Front Squats
4 sets x 15 (one minute rest between sets)

DB Stiff Leg Dead Lifts
4 sets x 15 (one minute rest between sets)

DB Bench Press Supersetted with DB Flyes
Bench: 4 sets x 8-12
Flyes: 4 sets x 12-15

DB Shoulder Press Supersetted with DB Lateral Raises
Press: 2 sets x 8-10 reps
Raises: 2 sets x 12-15 reps

Overhead DB Extensions Supersetted with Bench Dips
Extensions: 3 sets x 12-15 reps
Dips: 3 sets x 12-15 reps

1 Arm DB Rows
4 sets x 10-15 reps

Standing DB Curls
3 sets x 15-20 reps

Full body, under 45 minutes, never leaving the house – force yourself to get stronger every workout and change your body!

Abs are made in the kitchen!!!

Boyd Myers
Personal Trainer in San Antonio – Top PT Blog in The World
Owner, Personal Fitness Revolution
210.391.1454

Workout Of The Day: One Set and Go – Total Body

Hey San Antonio,

Try this Full Body workout when you want a little variety and to really feel a burn. Run through each group of exercises consecutively with no rest between each, and then rest for 2 minutes before going to the next set.

The rep recommendations are made to simply give you an idea of the weight you would need to fall a rep or two SHORT of the target number. Don’t make this easy. If I say 20 reps, that really means 18-19.

Group 1
Squats x 20 reps
DB Bench press x 12 reps
Lateral DB Raises x 15 reps
Bench Dips x 20
Pulldowns x 15
EZ Bar Curls x 20

Rest 2 minutes

Group 2
Leg Presses x 20 reps
Stiff Leg Dead Lifts x 15 reps
Pushups x failure
Front DB Raises x 15
Bent BB Rows x 10
Standing DB Curls x 15
DB Skull Crushers x 15

Rest 2 minutes

Group 3
DB Squats x 25
Lunges x 10 each leg
Incline DB Bench Press x 15
Seated DB Overhead Press x 12
Cable Rope Tricep Pressdown x 25
Upright Cable Rows x 15
Standing Rope Cable Curls x 25

Rest 3 minutes and repeat one more time.

Total body wipeout – burn the muscles and the lungs!

Boyd Myers
San Antonio Personal Trainer
16613 Huebner Road
210.391.1454

Workout of the Day: Sprint Hell

Hey SATX,

Greetings from the carwash on my iPhone!

This one is short and sweet and intense, no personal trainer or gym needed. Warm up first, then…

40 yard sprints x 20 reps Rest 1 minute between sprints

Your legs will be on fire, and you will be on your way to being ripped.

Boyd Myers
San Antonio Personal Trainer
210.391.1454

Workout of the Day: Arms!

Hey San Antonio,

Just a fun little way to mix up your workout with a high intensity arms day! Be careful, it’s going to burn and you may not be able to brush your hair the next day.

Try supersetting each group of exercises with each other. Do the first exercise and with no rest, do the second exercise. This is a set. Rest one minute and then repeat as many times as prescribed. Rest 2 minutes between groups, and then start the next group. Enjoy!

Group 1 x 4 sets each
1A – Close Grip Bench Press x 10 reps
1B – Standing BB Curls x 15 reps

Group 2 x 3 sets each
2A – DB Skull Crushers x 12
2B – Seated Incline DB Curls x 15

Group 3 x 2 sets each
3A – Cable Rope Pushdown x 25-50 reps (light enough to go extremely high rep until you can’t do another)
3B – Standing Cable Curls x 25-50 reps (same)

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution – San Antonio’s Top Personal Training Studio
16613 Huebner Road
210.391.1454

Workout of the Day: Treadmill HIIT

Hey San Antonio,

Looking for an incredible weapon to add to your fat loss arsenal? Well, I’ve mentioned High Intensity Interval Training in other articles, and today, the workout of the day is HIIT on a treadmill.

Why HIIT?
-Less time on cardio
-Muscle preservation
-Body burns more fat for longer when you’re finished
-It is intense!

I do believe that HIIT is an amazing weapon for ANY body transformation!

To start, I warm up for 3-5 minutes at a light to moderate speed.

I then alternate 45 seconds of very high intensity (whether it is increasing to speed to 10-12mph or the incline to 15% or maybe a combination, such as 8mph on a 10% grade – it doesn’t matter, just make it hard). I then go back to my lower intensity, warmup speed for 45 seconds. I alternate this for about a total of 10-15 minutes. At first, you may only be able to do 3-4 minutes, and that’s fine, just work on building it up each and every week. 2-3 sessions per week will make a huge difference in not only fat burning, but in recovery ability between sets while weight training, as the style of the exercise is totally transferable to other parts of your training regimen.

Give it a try and let me hear about it!

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution
16613 Huebner Road
210.391.1454

Workout of the Day: Upper Body

Hey San Antonio!

Here’s a quick upper body workout. Rest roughly one minute between sets and 2 minutes between exercises. Ranges of reps will indicate roughly how much weight to use. Make your weight light enough to hit the bottom number but heavy enough to where you can only go maybe 1 rep past the higher number. Superset means as soon as you’re done with the last set of the first exercise, go to the superset exercise with no rest and perform it.

DB Flat Bench Press
4 sets x 8-10 reps – superset last set with 1 set of db flat flyes x 15-20 reps

Bent BB Rows
4 sets x 6-8 reps – superset last set with 1 set of pulldowns x 12-15 reps

Lateral DB Raises
3 sets x 12-15 reps – superset last set with 1 set of front db raises 12-15 reps

Bench Dips (legs elevated)
3 sets x 15-20 reps – superset last set with 1 set of rope tricep pressdowns 15-20 reps

EZ Bar Curls
3 sets x 15-20 reps – superset last set with 1 set of rope cable curls x 15-20 reps

Boyd Myers
Personal Trainer in San Antonio
16613 Huebner Road
210.391.1454