Object Fitness LLC

Object Fitness is my creation. This was a lot of planning and prep to make this all work. I am excited to finally be presenting the idea.

Object Fitness is going to serve as a personal training standard. This is going to set trainers apart. Only the best trainers will be linked with Object Fitness. This is a way to help people to differentiate between a good trainer and just another inexperienced trainer. This website serves as a database of information as well. This website will be FREE. Everything on it initially will be free. This means that eventually I will be adding optional paid services but that is not in the near future. The aim of this company is to provide FREE information. Which brings me to my next point.

Fitness is a rapidly growing industry. Like any other industry that is growing companies and people want to make money at it. So in order to make money how do you attract business? Usually you would like to think that you would attract business by boasting quality... Sadly enough that isn't the case the majority of the time its "undercutting the competition". Now a lot of people will say that lower prices are better and yes I agree. The problem is though if someone is providing you a QUALITY service for a good price the price usually is reflective of the quality of service (usually). But when everyone is undercutting one another the people who are providing quality service usually are far and few between because no one is willing to pay for their level of expertise. On top of that you add in the fact that the internet has no filter and anyone can post anything they want online. (This is where everyone is self educating about fitness) In walks Object Fitness. What Object Fitness offers is a guaranteed source of reliable information. Posted only by professional top quality trainers from each specific area of fitness. Object Fitness has a board of directors that will operate as a filter to screen out inaccurate information. Each post will be reviewed before it is posted and checked for accuracy and either approved and posted or rejected. We have experts for every subdivision of fitness. This means that no matter if you are looking to do physical therapy type exercise to rehab after an injury or looking to loose weight, train for a specific competition or just looking to get healthier we have someone who specifically specializes in that area.

So in order to avert this post from being a full fledged book I will wrap it up. I have been working on Object Fitness for a while now and it is an amazing idea. This will completely change fitness for the better. This will revolutionize the way we all educate ourselves about fitness, how we get our information, how we find trainers, finding and getting custom workouts, maximizing results and much more. This website requires participation though in order to be successful. Since this is a free website we need viewers! If you are a trainer and would like an opportunity to apply for acceptance into the exclusive ranks of Object Fitness Trainers, email me. ObjFitness@gmail.com or Frankp.training@gmail.com I will get back to you within 24 hours and we will begin the screening process to see if you have what it takes to join the team! This website is free everyone so remember, all I am asking for is your continued support! I appreciate every bit of support I have been getting from each and every one of you! Last month this blog had a little over 2000 views give or take spread the word! Lets get to 5000!

Any of these hash tags can be used to join the movement on your favorite social networking platform. 

#objectfitness #objectfit and #objectfitfam

www.objectfitness.com

Sincerely,

Frank

New Studies on Eating

A new study I have just read provided proof it is equally beneficial to have 3-4 meals a day instead of 5-8 smaller meals. I will provide you with the in's and outs to why this is.


I have recently read through a case study, the tests were performed to find out if people burn more fat with more frequent smaller meals or later more spaced out meals. The results were shocking. The test subjects were equal in size and weight when starting the study. The test subjects remained the same throughout the entire experiment. The results prove that the "advantage of eating smaller and more frequently" does not actually make a difference.

Ok so this will be my opinion on how this makes any impact on you as a person searching to become more healthy and more fit...

This means that if you are used to eating more smaller meals a day and you like that, you should keep doing that. If you are one of those people who say that you don't have enough time during the day to have that many meals you don't need to, you can have breakfast lunch and dinner and 1 snack if you can. This means that getting in shape is easier then we had known. Diet is 70% of your results. The problem is since diet is 70% you have to be 100% dedicated for it to mean anything. This means that you will be able to actually spend less time prepping smaller more frequent meals and eating normal if that suits your life better.

WHY WOULD I EAT MORE SMALLER MEALS VS LARGER WHATS THE ADVANTAGE?

The only reason I would tell someone to eat smaller meals over a more conventional 3 meals / day diet is because if a person is attempting to gain  muscle mass they are going to need, what an average person would consider excessive amounts of protein. This would be easier and more beneficial in smaller and more frequent increments. Reason is because you need approx 1.5g of protein for each pound you weigh but the problem is your body can only absorb 25-35g of protein ever hour and a half. Therefor you would have to eat 6 or 7 meals throughout the day in order to hit your mark. This is why and how smaller meals is more beneficial than larger meals.

For the people who are better at math:

If you weigh 200lbs you technically need between 190g-240g of protein / day depending on your goals.

This means that if you take the middle number between 190-240g lets use the number of 220g/day for examples sake. 220 divided by 30 grams per meal is 7.3 meals. This means that in order to properly get the amount of protein into your body that is considered "optimal" you are going to need to eat 7.3 meals per day. **This is only a hypothetical example and obviously these numbers will vary based on each person but this is a good benchmark to base it off of.**

The same goes for someone of different weight the standard amount of protein the body can digest in one sitting is 30g. Your body will be ready for more protein approx 1 hour and 30 minutes after you last ingested protein (vary depending on type of protein). At which point you should try to eat more protein approx 2 hours after you last ingested protein to allow your stomach to prepare for the next meal.



Ok so recapping on what just happened!

No matter what your daily routine is, you can manage to get either 3-4 meals in (larger in size) or 4-8 meals (smaller size) depending on what fits your lifestyle and needs. There is no benefit to either method besides the protein factor. (This is mostly important for serious weightlifters or people who are trying to transform their body) The advantages that we have all been teaching about smaller more frequent meals have been debunked (sort-of) . There are still some very complicated reasons why one would suggest this method of smaller meals but that is something I will explain later.

The body should be deprived of bad sugars, try to limit binge eating,  and also look out for diluting stomach acids by drinking a lot of water directly after your meal. You should try to wait a few minutes before consuming water directly after meals. In order to prevent over eating you should try and drink the water 10-20 minutes before you eat this will help to suppress appetite.

We need you to be able to adopt a routine. What ever routine works better with your life use that method. The key isn't which one will work better with your body smaller meals and more frequent of less and larger the problem is will you stay consistent. Once you get yourself into a good routine make sure you keep it going. Nothing is going to hurt you worse then breaking your routine.


Enjoy the holidays everyone!

I just realized my post on Christmas never posted... Happy Holidays! Enjoy

Sincerely,
Frank

ZMA (help you sleep help you recover)

ZMA (Zinc Monomethionine and Aspartate and Magnesium Aspartate)

Ok...

So I do not usually do supplement posts as I myself am not big into supplements other than Multi-Vitamins and protein. I do take the occasional pre-workout as well but I have actually been off those for about 2 months now.

ZMA (What is it? Why should I take it? Would it be good for me? Will it hurt me in the long run?)

What is it?
ZMA is the long name I just typed out at the top.... This is in English a supplement to help you sleep better. Ignore the testosterone claims. These have no official validity. This supplement is GREAT it's job is to help you achieve a deeper sleep. EVERY NIGHT. This will in turn help you sleep more efficiently and then reduce the fatigue factor in your body.

Why should I take it?
It will help you sleep better! Better sleep means more healthy weight, which means more energy the next day. All of these mean better workouts more energy to get you through the day, as well as less muscle fatigue as a result of not enough sleep.

Would it be good for me?
Yes, this is a unisex supplement. It is good for both Men and Women. The supplement helps to properly increase your Zinc and Magnesium levels both of which increase sleep quality, and natural body functioning.

On average 3 out of every 4 people are deficient in Zinc and Magnesium.

(As long as you are healthy and are cleared by a doctor to take ZMA you should be fine)

Will it hurt me in the long run?
No.

Although I am a big believer in you should always take a break from anything you take or do after a long period of time. (All things in moderation) Because the body gets adjusted to anything and everything you put in it. This includes supplements that are natural as well. You should always switch it up. I recommend that you take this 1-3 pills right before bed for 3 months (take it 5x per week) then take off for 2 weeks - 1 month. This way your body never fully adapts to it.


A little info on it from me. ZMA is a great supplement to take for any sort of sleep problems. This will not help you to fall asleep. If your mind is the thing that keeps you up at night you need to learn how to cope with that separately. But if staying asleep and sleeping deep enough is the issue ZMA will help.

Let me explain why I recommend this:

• Better sleep = more recovery from your muscles
• Better sleep = less soreness & better muscle response
• Better sleep has been proven to help reduce fat storage. 
• Better sleep will increase energy.
• Better sleep will help you focus more. 
• Better sleep will increase mood. 
• Better sleep = better gains. 

Dosage help: Each person is different for some 1 pill will be enough. Adjust the sizing and dose according to how you feel. This is the tricky part you will have to work with the timing. I Personally take 2 pills instead of the recommended 3 because personally it makes me too sleepy when I wake up if I take 3. Some people take 1 and that does the trick for them. This is not based on your size as much as you think. Some people automatically take the max dose because they are big people and it ends up being to strong for them. Start with 1 see if you notice a difference. If not increase to 2 and so on. This works best for me if I take it anywhere between 20-40 minutes before bed. Let me know if any of you decide to try it! 

**These statements are true of personal experience with ZMA these are not based on a clinical study. This is based on a survey's and other user's reviews of the product. This supplement has not been evaluated by the FDA and these claims are made based on close studies done by other 3rd party companies. The supplement is effective although you should consult with your primary care physician before taking any supplements to see if you are healthy enough to take it. ZMA has not been known to cause any complications and it has been quite successful in its time. This does not mean that it is for everyone. Again check with your doctor before adding anything or changing anything directly dealing with your health, diet, supplementation, or exercise routine.**

Female Routine for beginners 8 week

The last workout I posted was for the more advanced crowd. I wanted to get these routines up before new years as I know a lot of you will be resolving to make changes for the forth coming year.

Follow this 8 week program if you are a beginner!

Workout 1: Full Body & Endurance

Circuit 1: repeat 4x through
Resistance Band Rows (moderate pace) sets of 1 minute
Body Weight Squats sets of 10-15

Circuit 2: (repeat 3x)
Step up's (fast as you can) 1 minute with 3-5lb in each hand doing bicep curls
Lateral Raises 10-15 with 3-5lb weight

Circut 3:
Assisted push-ups 3 sets of 10-15
Jump Squats 3 sets of 10-12 reps
End Circuits:

Lying Leg Raises 2 sets of 10-15
Crunches with feet up 2 sets of 15-20
Crunches with feet down 2 sets of 15-20
Flutter kicks 2 sets of 20-30 sec

Jumping jacks 3 sets of 50

Finished

In between days Walk 30-40 minutes briskly

Workout 2: Arms & Cardio
Assisted Clap Pushups (can be on counter or leaning on wall) 3 sets of 15
Dumbbell Clean and Jerk 3 sets of 10
Body weight Squats 3 sets of 10-15

Resistance band rows (Fast as you can but stay under control) 3 sets of 40 sec
Resistance band Bench (fast as you can under control) 3sets of 40 sec
Resistance Band Biceps (fast as you can under control) 3 sets of 30sec
Assisted Chair Dips 3 sets of 10 (or) Resistance band overhead tricep extension 3 sets of 30sec

Jumping jacks 3 sets of 50

Finished:

Workout 3: Full Body and Core

Dumbbell Lunges 3 sets of 10(each leg)
Dumbbell front squats 3 sets of 10-12
Jumping jacks 3 sets of 35

Jump squats (touch the ground with hands) 3 sets of 10
Straight leg deadlift 2 sets of 10

Flutter kicks (abs) 3 sets 20-30sec
Leg raises 3 sets of 20-25
Crunches with feet up 3 sets of 20-25
Crunches with feet down 3 sets of 15-25
Oblique crunches 3 sets of 20-25 (each side)
Lying on your side Leg lifts 3 sets of 15 (each side)

Finished:


In order for this to work properly you need to do these workouts as I prescribe then Each workout should have 1 day in between it. On the in between days try and walk. Briskly for 30-40 minutes. If you don't have enough time to do a full workout split them in half. Do half the first day half the second day. Each day should be anywhere from 20 minutes -30 minutes. If you only have enough time to do half of the workout every time you finish a set I want you to do 10 jumping jacks in addition to what you are doing.**(that is only if you are doing half of the workout)**

Stretch After your workouts for 10 minutes and also cool down for 5 minutes before you stretch. Each workout should have a 5-10 minute warm up consisting of light walking or jogging (other cardio machines are fine too). Do not exhaust yourself this is just the warm-up.

Thank You,
I really appreciate the support!

Frank!



**You should check with your doctor before implementing any of the suggested material above. These are suggestions and can be followed specifically to yield faster results. These do not have to be followed in any specific order if a doctor advises you to refrain from implementing this routine due to medical necessity please do not try this. This is to serve as suggestions for people who are currently working out and looking to yield better results. If your doctor clears you to perform this routine THIS WILL WORK. Any and all questions can be posted on the blog itself or emailed to me at Frankp.training@gmail.com**

Happy Thanksgiving! Tips

First I want to start by wishing everyone a Happy Thanksgiving in advance. What a better time to discuss overeating then right now... I know we are all guilty of overeating around this time of year! 

The average person gains between 8-17 lbs during the holiday season. 

The average person takes about 1-2 months to loose 10 pounds.**

The average person takes 3-5 months to loose 20 lb**

These are averages... I don't want to freak anyone out but I just want you to know what is going on. Let me help you figure out why. The body has a hard time digesting when you over eat. This may be an issue for us as Thanksgiving is the holiday for doing just that! So let me make some friendly advice on what you can do to help a little. 

Digestive enzymes are amazing at aiding in digestion. Most people feel tired after the thanksgiving meal for a few reasons most importantly its because your body is preparing to use all of its energy to digest your massive calorie intake!

Tip #1

Make sure you have a digestive aide sometime in the morning, these can be anything from grapefruit to an actual supplement. These will assist (not as a cure all) you in your digestion later in the day. Try and have another half of grapefruit a few hours before you know you will be eating your food. 

Tip #2

Try to drink a lot of water early in the day as this will increase your metabolism prior to the large meal.

Tip #3

Try and moderate your carb intake. Your body will have a better time digesting up your protein then it will things like stuffing and cranberry sauce. That's not me telling you that you cant have it! haha Just try and have it in moderation! 

Tip #4

If you can try and get at least a small workout in. It doesn't matter what time but just try and get a workout in. 

Tip #5 

Enjoy thanksgiving and be safe! 

Thanks everyone for the constant support I really appreciate it! 

Sincerely,

Frank

(P.S) One of the things I am thankful for this year is all of you who consistently follow my posts and especially those of you who emailed me non stop until I started blogging again! 

Grapefruit for weight loss

This will be a short post.

I have been meaning to put this post up for some time now and since I did the weight loss tips the other day I forgot to put it in there. Grapefruit has been proven to help people loose weight. As much as 1/2 a grapefruit 1-3x a day can increase calorie burning in the body. This also aides in digestion and helps those trying to add an additional angle from which to burn fat. This is especially effective for those who are struggling to eat as clean as they would like. Grapefruit is a great source of natural vitamins as well. This is especially good in the morning before breakfast before a workout for some extra energy and before dinner to help aide in digestion. This is obvious ill advised if you have a sensitive stomach or issues related to acid production. If you don't, then try it! What do you have to loose except a few pounds?

New Routine (for women 8-10 weeks)

Ok so I want to explain what this exercise routine is for before I just give it out. This routine is for Women who are looking to tone, build muscle, increase stamina, strength and build a killer body. Now this might sound cliche and well... it is. \But it works! Period. I am taking the guess work out for you. Follow this plan don't try and make any modifications to it this is specifically for women. It will not make you jacked if you are one of those girls that actually still say that. It will not make you look manly, and it will not make you gain weight. It will make you look awesome and sickly shredded if you are looking to prep properly for summer then start this routine ASAP. So that you can start my next routine just in time for summer. I suggest you do this routine for 8 weeks. This will give you ample time to master some of the more complicated movements as we will be using them later on as well. Here it is! (**P.S. This is assuming that you are already in decent shape. Decent shape being your ability to jog at least 1/2 a mile at a speed of 5.5-6.5 miles/hour and have been exercising for at least 3 months prior to this.**)

Day 1 (Legs & Core)

(Warm up 10 minutes)

(Part1)
Clean and Jerk 4 sets 8-12
Squats 3 sets 8-12
Front Squats (DB) 3 sets 8-12
Deadlift 3 sets 8-12

Box Jumps 3 sets 15 reps (20 inch or higher box)
Lunge (Weighted) 3 sets of 10 each leg
Bosu lateral Shuffle (with med ball) 2 sets 30 sec

Quad Extensions 3 sets 8-12
Hamstring Curls 3 sets 8-12
Straight leg Kick Back (Cable) 3 sets 8-12

Core (part 2)
Hanging Leg Raises (or Captain Chair) 3 sets 15-20
Bosu Crunches 3 sets 15-25
Lying leg raises 2 sets 12-15
Bicycle crunches 3 sets 30sec
Plank 2 sets 45 sec
Mason Twist 2 sets 30 sec


Day 2 Chest and Cardio
(Warmup 10 min)

Incline Bench Press (BB) 4 sets 8-12
Flat Bench Press (BB) 3 sets 8-12
Dumbell Fly on yoga ball 3 sets 8-12
Cable Chest Fly 3 sets 8-12 (incline & decline)

Jump Rope 3 sets of 1 minute

Pushups 3 sets until absolute failure**
Dips (assisted or not) 3 sets until absolute failure**

Dumbbell Pullovers 3 sets of 8-12

Cardio
Sprints (fast as possible) Each set should have less than 2 minutes in between
5x 500m sprint
1x 400m sprint
3x 300m sprint
1x 200m sprint
5x 100m sprint

(this is equivalent to 2.79 miles) if this is too much I want you to reduce each set by 1 instead of 5 do 4 sets that only have 1x I want you to keep that as 1x

Day 3 Back, Calves & Forearms
Pullups (Assisted or not) 4 sets of 8-12
Jumping Jacks 1 set 50
Low Row (cable) 3 sets 8-12
Jumping Jacks 1 set 50
Lat Pulldowns 3 sets 8-12
Jumping Jacks 1 set 50
Straight arm pulldown (cable) 3 sets 8-12
One arm Bent Row (DB) 3 sets 8-12 each side
Bent Row (BB) 3 sets 8-12

Standing Calf Raises (weighted) 3 sets 20
Seated Calf Raises (heavier) 3 sets of 8-12
Jumping Jacks 3 sets 20-30 reps
Behind the back wrist rolls (BB) 4 sets of 12-15


Day 4 Full Body
Part 1
Clean and Jerk 3 sets 8-12
Deadlifts 5 sets 8-12
Bench Press 4 sets 8-12
Squats 3 sets 8-12
Pullups (assisted or not) 3 sets 8-12
Kettle Bell Swings 4 sets 8-12
Sumo Squats 3 sets 8-10 reps
Shoulder Press (DB) 4 sets 8-12
Lateral Raises 4 sets of 25 (light)
Pushups 3 sets Failure

Part 2
Hanging Leg Raises 2 sets 20
Bosu Crunches 2 sets of 25
Oblique Crunches (side crunches) 3 sets of 25
Leg Raises 3 sets 15-20
Mason Twists 3 sets 15-20
Oblique Extensions (Weighted) 3 sets 15-20 each side
Oblique Crunches 3 sets 20 reps

Optional day 5
Sprints (fast as possible) Each set should have less than 2 minutes in between
5x 500m sprint
1x 400m sprint
3x 300m sprint
1x 200m sprint
5x 100m sprint

(this is equivalent to 2.79 miles) if this is too much I want you to reduce each set by 1 instead of 5 do 4 sets that only have 1x I want you to keep that as 1x

Schedule 
Week 1-3 
Monday Day 1
Tuesday Day 2
Wednesday Rest (or day 5)
Thursday Day 3
Friday Day 4
Saturday Day 2
Sunday Rest (or day 5)

Week 3-5
Monday Day 1
Tuesday Day 2
Wednesday 4
Thursday Day 3
Friday Day 1
Saturday Day Rest (or day 5)
Sunday Rest  (or day 5)

Week 5-8 (or 10)
Monday Day 1
Tuesday Day 2
Wednesday 4
Thursday Day 3
Friday Day 2
Saturday Day 4
Sunday Rest  (or day 5)


Term Key** 
Absolute Failure is the inability to preform another rep. (Example push-ups is when you fall on your chest and cant get off the ground using your arms)
BB- Barbell (a fixed bar or barbell)
DB- Dumbbells

To those women who are afraid of looking muscular email me Frankp.training@gmail.com and I will advise you on exactly how to alter this workout to better ease your anxiety about that. This is an amazing routine this will effectively shred your body of most if not all of the fat that you currently have.


**You should check with your doctor before implementing any of the suggested material above. These are suggestions and can be followed specifically to yield faster results. These do not have to be followed in any specific order if a doctor advises you to refrain from implementing this routine due to medical necessity please do not try this. This is to serve as suggestions for people who are currently working out and looking to yield better results. If your doctor clears you to perform this routine THIS WILL WORK. Any and all questions can be posted on the blog itself or emailed to me at Frankp.training@gmail.com**