maximize your potential with your trainer, national champion joe kozma

Personal Trainer East Fort Lauderdale

How Build Muscle in Your Legs

East Fort Lauderdale Personal Trainer Joe Kozma

We use our legs every day in order to get around, which is why it is extremely important to make sure we focus on working out our legs effectively. I notice that there is an alarming amount of gym goers only focus on their upper bodies and neglect their lower half, which make them look frail and old or attractive in the least. If you have well-built arms, chest, back, and shoulders, yet have scrawny-looking legs then you may fall into this category. Just walking isn’t enough; you need workouts that specifically target the legs.

The legs are one of the harder muscle groups to train. Simple exercises will not get the job done, but heavy workouts will do the trick. The most popular exercise for the legs is the squat, which needs to be done at least one and a half times your own body weight. Anywhere from seven to ten repetitions is recommended, but the amount of sets depends on your body type and how much muscle is already in your legs.

A common misconception is that cardio is enough for the legs. Although cardio is a great option for overall fitness and fat burning, it is not an exercise the specifically targets the legs. Only do the required amount of cardio and be sure not to overwork your legs doing so. Save your energy for the squats!

As with any muscle group, a good diet and adequate rest is needed for a smooth recovery. In order to speed up the recovery process, power naps and plenty of water will help you there. Be sure to stretch before and after working out your legs or any part of your body as a matter of fact, so you can prevent potential injury as well as increase the flexibility of your muscles, which makes it easier to perform to the best of your ability.

Squats are not the only exercise you need to do in order to stimulate muscle growth in your legs, as there are countless exercises that target them. In order to figure out which exercises will be suit you, it would be wise to consult with the best available East Fort Lauderdale personal trainer (me). My personal trainer team and I are known for our excellent ability in creating customized fitness plans designed around your body types and needs. The quickest and most efficient way to build muscles in your legs would be to speak with an expert like myself.

My gym is located on the border of Pompano Beach and Fort Lauderdale. It is conveniently accessible to residents of East Fort Lauderdale. In-home personal training is also available.

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East Fort Lauderdale Fitness and Weight Loss

Nutrition for Weight Loss


Achieving your personal fitness goals takes work in the gym, of course. There is just no way you are going to get the physique you want without some effort in the physical sense.

However, you are not going to get the body you want just by exercising, either. Many people do not realize that if they want to reach optimum health and fitness, they need to be very careful about what and how they eat, too.

Now, of course, the Internet is awash with information about what you should be eating. Even so, working with a nutritionist is more likely to get you the benefits you want.

Why? That’s because so many informative articles and nutrition-tip posts are not customized for you as an individual, so their advice is of limited application. A 215-lb. man has far different dietary needs than does a 110-pound woman, for example. That equation gets more complicated when you add a fitness regimen to the picture. Someone who exercises a lot will likely need more protein than the average sedentary person, for example.

As a certified sports nutritionist, personal trainer Joe Kozma understands the role a healthy, sustainable diet plays in helping his clients meet their objectives. Unlike the many other trainers who focus solely on exercises, Kozma takes a holistic approach that looks at a client’s entire lifestyle. This comprehensive take on client service is something Kozma is well-known for.

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A: Joe’s program provides the most rapid and efficient results through superior training techniques, motivation and nutritional management.

1: Most trainers train their clients the same way that they train themselves without any thought given to the uniqueness of their client’s body. Their thinking is “if it works for me, it”ll work for you.”

This is not a “cookie-cutter” program. Each client receives a completely custom-designed workout and nutritional program.

2: Most trainers have their clients perform the same workout every time, over and over again, for months or even years. My clients enjoy an ever-evolving workout that changes as their bodies and needs change.

We believe in adapting and customizing each workout program to the needs, desires, and abilities of each individual client.

We are very concerned to teach excellent exercise form and posture; this creates a balanced, athletic and attractive physique. An additional benefit of this approach is that it prevents injury.

Flexibility training is also part of the program it reduces risk of injury, increases positive circulation, optimizes nerve function, and improves the client’s sense of well being.

Our clients improve quickly and safely.

Check out the before and after photos section and see what you think – if we can do it for them, we can do it for you!

– East Fort Lauderdale Personal Trainer Joe Kozma

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