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Optimal Training Frequency

October 6th, 2015 by

Pompano beach personal training client before and after DebbieMany trainees and clients do not know about precisely what it takes to achieve the goals of an aggressively set program of physical change. One must train a minimum threshold of a certain number of workouts at high intensity every week or any true weight loss or improvement in musculature just will not occur. If an individual meets and hopefully exceeds this threshold radical changes in body composition in a positive sense always occur without fail. This is my experience with almost thirty years of service in the fitness industry with the caveat that a proper diet has been followed as well. A proper diet is fifty to sixty percent of the success of any body transformation program, the diet must be proper, or the program will utterly fail. The diet is not the primary topic of my article right here and now. I will say though that the diet needs to be designed properly and faithfully followed to the letter in order for the body transformation program to succeed.

Training intensity, frequency, and cardiovascular training are equally as critical to the success of the body transformation program as well. If any of these critical components of the program are not done at an appropriate level, the program will not achieve optimum effectiveness, and will not succeed in an absolute sense.

Optimal Training Frequency

The most common way clients fail to achieve success in my experience is just plain not doing all scheduled workouts as they should. If less then three optimally effective high intensity workouts are not completed every week without fail, the program will fail to create the motivational impact that will ensure the program’s success. I am an expert at creating what I call a hurricane of motivation, by creating change quick enough to harness the full power of human motivation. Less than three intense anaerobic workouts will fail to create motivational optimization. People who cancel workouts and fail to meet to to meet motivational optimization almost always fail to have a fulfilling experience in their transformation process. One must meet the minimum threshold or failure is the most likely outcome. I cannot overemphasize how critical this factor is physically and psychologically, and motivationally.

aerobic exercise - joggingAnaerobic training must be optimum, cardiovascular training must be optimum, and the diet must be correctly designed and implemented properly or the body transformation will not be maximally successful. Any of these three components being done improperly will lead to non-optimum program results and effectiveness. As I said, cancelling workouts on the client’s part is the leading program undermining factor.

Do not skip your workouts and then blame your trainer!! You have undermined yourself, you must do three minimum aerobic workouts or motivational and physical program parameters have not been met.

Djim-indexo not skip on your cardio and then blame your trainer!!! You have undermined yourself, you must do a minimum of five optimally designed cardio sessions per week or motivational and physical program parameters have not been met.

Do not skip out on following your diet precisely, and then blame your trainer!!! You must follow your diet with maximal precision or motivational and physical program parameters have not been met.

personal trainer Fort LauderdaleI am an expert at creating transformational motivation that will create radical physical changes for my clients. The above information educates you on your responsibilities achieve optimum program effectiveness and results. I provide personal training in Pompano Beach and nearby.

Pompano Beach News You Can Use: A Few Myths About Nutrition And Weight Loss

April 15th, 2013 by

With so much information about weight loss available in print, on TV or the internet, we can find ourselves bombarded with messages that we need to be thin. A much healthier, and more realistic, approach would mean a balance in the diet which will result in a healthy weight.  But, even with this common sense approach to consider, people will still try to find that instant fix for their perceived flaws.

wedding weight loss
Sam lost 35 lbs for her wedding
Here are a few myths about the role nutrition plays in weight loss:

Fad Diets Are Harmless

People will try the “latest” diet outlined in their monthly magazine, often without much thought about nutrition.  Some of these fad diets will result in rapid weight loss but by reducing your caloric intake drastically you might experience heart rhythm issues or run the risk of developing gallstones.

Research has shown that a 1 to 2 pound per week loss, while also making healthy food choices and increasing your activity level, is the healthiest and most permanent way to lose weight.  Benefits of this approach include reduced risk for developing high blood pressure or type 2 diabetes.  Heart disease risk is also greatly reduced.

Never Eat Fast Food

Fast food offers real convenience for us because we lead such hectic lives.  There are numerous studies that prove some fast food can be very destructive.  If you make informed choices when ordering, you can still stop by your local fast food place for a quick dinner.  Think about ordering grilled chicken or a taco sans cheese and sauce or one of the numerous salads being offered these days.  Also remember to go easy on the condiments.

Every once in awhile, as a treat, you can grab a friend and split something unhealthy but delicious.  Depriving yourself completely will only increase your desire for the forbidden food.

High Protein/Low Carb Diets Work  

Our minimum intake of carbohydrates each day should be in the neighborhood of about 130 grams.  Anything less could lead to a build-up of partially broken down fats known as Ketones.  The resulting metabolic state is called ketosis which is when your body burns fat for energy instead of glucose.  Other concerns include the possibility of developing osteoporosis or kidney stones.  Pregnant women need to be especially cautious.

It is never a good sign when your diet asks you to exclude entire classes of foods, such as fruits and vegetables.  Their nutrients are key to good health and cannot be found anywhere else in their most beneficial state.

Be sure you talk about any changes you are making to your diet or exercise program with your trusted healthcare professional.  This is especially important if you currently suffer from any known health conditions.

Pompano Beach Personal Trainer My name is Joe Kozma and I have made a lifetime study of fitness training, and am also a Certified Personal Trainer and a Certified Sports Nutritionist.  When it comes to nutrition for weight loss, I want to be your source of news you can use.  Contact us today and we will introduce you to ways that you can radically transform your life.

Looking for a personal trainer in Miami? Send an email!

Mass Building Tips from Fort Lauderdale Personal Trainer

March 17th, 2013 by

mass building expert trainerTips for mass building – Building muscle is a great way to get a healthy body that you can be proud to show off at our Fort Lauderdale beaches. In order create the muscular physique you desire, you will need to start by working on your upper body.  To get the best out of any exercise program you will also need a healthy diet to go along with it.  Below are a few good exercises that focus on building muscle mass in your chest, back, arms, chest, and shoulders.

Top Mass Building Exercises

Exercise #1: Bench Press
This exercise is the number one choice for building muscle in the triceps, biceps, shoulders, and chest. You start this exercise by lying down on a workout bench and using either a barbell or two dumbbells. All you need to do is bring the barbell or dumbbells to your chest level, extend the arms out as far as you can, and slowly return to starting position. Make sure you are using a weight you can handle or else have someone nearby in case a mishap occurs.

Exercise #2: Shoulder Press
A shoulder press is very similar to a bench press is what it targets and how it is done. To do this exercise stand up straight with the barbell or dumbbells at shoulder level, raise the weights above your head, the slowly lower it back down to chest level. This will work all of your shoulder muscles as well as your triceps.

Exercise #3: Deadlift
This is an exercise that works most of the upper body, specifically including the traps, biceps, triceps, shoulders, hips, glutes, thighs, forearms, and back muscles. The reason this exercise is called the deadlift is because the goal is to lift a heavy barbell, or two dumbbells, off of the ground by bending over and lifting it up. Most of your energy will be used when you lift the momentum-less weight off of the ground.

Exercise #4: Push Ups
A standard push up can be a powerful exercise for mass building  in your upper body. Stretch out your body with your toes on the floor and your arms about shoulder-width apart. While keeping you back straight, slowly lower yourself towards the floor and then push off of it back to starting position. The entire upper body is used in this exercise so be sure to include this in your strength training regime.

Strengthening the upper body can easily be done with the exercises above. Of course, there are many more different exercises that target upper body muscles, so what may be the best set of exercises for someone else may not be the best for you. That’s why it is important to find and speak with a bodybuilding trainer in Fort Lauderdale. A trainer will create a customized plan based on your body type so that you can gain a strong, well-built, and evenly-sculpted body that you will be proud to show off.

Top 4 Reasons Why you Should Start Training With Pompano Beach Personal Trainer Joe

March 17th, 2013 by


Pompano Beach Personal Trainer

If you are reading this page, then it is safe to assume that you’re interested in the benefits of personal training. Besides building muscle, there are many other benefits your body receives by working out regularly. These benefits will increase your wellness overall at any age and at any fitness level, so there is no reason not to start. If you’re not yet motivated, below are the top four benefits to strength training that will surely get you up and ready to work out.

Benefit #1:  Builds Muscle
As most people know, the main aim of strength training is to build muscle.  Don’t worry about “getting big”, you can build plenty of muscle that you won’t see.  The easiest way to get started would be to buy a few dumbbells at a weight you can manage. The goal is to tear the muscle tissue in order for it to rebuild itself during rest periods. Be sure to warm up and cool down before and after working out to minimize the risk of injury and to prevent soreness. A Pompano Beach personal trainer can help you choose the best types of exercises to do.

Benefit #2: Lose Weight
Every exercise will speed up your metabolism and burn fat with strength training being no exception. Performing intensive exercises will not only burn calories while exercising, but will keep burning fat throughout the day thanks to the boost in your metabolic rate. The reason strength training is the preferred way of losing weight is due to the fact that the body needs to quite a bit of effort into repairing the muscles, thus burning more calories than most exercises.

Benefit #3: Bone Health
If you are young, this may not sound like much to you. Of course, you may want to look into how common bone diseases such as osteoporosis can be as you get older, and if you looked it up you will see that it is a lot more common than you think! In order to prevent such a disease and to keep your bones as healthy as can be then strength training would be a good option. Also, if you have stronger bones the less of a chance a bone fracture will occur if you were to get injured.

Benefit #4: Mental Health
Stress, insomnia, and concentration are three mental problems strength training, or any exercise for that matter, can fix. When you are stressed or anxious, your brain releases two hormones called cortisol and norepinephrine, and if you have too many of these hormones it can cause your mind to go into a state of depression. It has been proven that resistance training will lower the output of these hormones and that will result in a lower stress level. Since your brain is not filled with unneeded stress hormones, it will be easier to concentrate at work or on any project you are working on. Insomnia is cured due to the fact your body is worn out from working out and it will cause you to fall asleep faster in order to recover. That and insomnia is usually linked to stress hormones, which are also prevented thanks to strength training. As you can see, three major mental problems common in most people are linked together and can be prevented with exercise.

Above are only the top four benefits to strength training. Exercising can also reduce cholesterol, strengthen the heart, and keep the body healthy overall. Although strength training may be a little intimidating to those who have never exercised before, it is quite easy to get started but you have to make sure to keep working at it. It would be wise to consult with a personal trainer in Pompano Beach in order to get the best out of a workout, plan out a diet that will benefit you even more, and stay motivated to continually workout until you have reached a healthy, physically fit body.

Call me to get started on your new workout plan!

Best Ways to Prevent Muscle Cramps from Fort Lauderdale Personal Trainer

February 1st, 2013 by

Fort Lauderdale Personal Trainer

Whether you are walking to lose weight or strength training to build lean muscle, muscle cramps end up getting the best of us. A muscle cramp is an involuntary contraction of the muscle which can cause quite a bit of pain to those unprepared. Serious muscle cramps can only be treated by stretching and massaging the leg, but a mild cramp will usually wear off in less than a minute. In most cases muscle cramps occur in a person’s legs or feet. Although the exact cause of muscle cramps is unknown, there are still plenty of ways you can help prevent it from happening to you.

The number one muscle cramp prevention technique would be to warm up before working out or running. Be sure to target the most common areas where muscle cramps occur, those being the legs, feet, abdomen, hamstrings, calves, quadriceps, arms, and the muscle groups you are working on that session. Warming up and cooling down will keep the muscles warm and flexible which is believed to aid in the reduction of an involuntary contraction.

Muscle fatigue can also cause cramps. This doesn’t mean you shouldn’t push past your limits, but it does mean you should be weary not to over train and make sure you have proper form when performing an exercise. Over training is usually the result of people skipping out on their rest days in order to get ahead, but unbeknownst to them rest days are the period that the body best builds muscle. Improper form is often caused by those attempting to finish an exercise as faster than normal. Unfortunately this is also counterproductive, so be sure to pay close attention to the motions of an exercise and work out slowly.

Dehydration and electrolyte imbalances are also suspects of inducing cramps. In most cases water is enough to re-hydrate your muscles and prevent possible cramping; however it would be wise to drink a sports drink filled with electrolytes after an intensive workout. Electrolytes are responsible for aiding in the function of our cells and an imbalance is usually caused by a lack of sodium, calcium, or potassium.

Consulting with someone who specializes in fitness and muscle cramps may be a wiser choice to make rather than guessing and testing different ways to prevent the cramps yourself. A personal trainer is the type of person you will need to look up. Be sure to do your research in order to find the best personal trainer in Fort Lauderdale. You will find that a trainer will not only prevent and stop muscle cramps, but will also help you reach your fitness goal whether it is to gain muscle or lose weight.

The absolute necessity of proper nutrition for Fort Lauderdale personal training clients.

January 1st, 2013 by

jim-indexHere now my advice on nutrition for the success of your program with a top quality personal trainer. You client, absolutely must take in enough calories to keep your blood sugar levels even, so that low blood sugar levels do not cause reactionary hunger levels which create a virtually unstoppable hunger of which all binges have their beginning. Hear me again, if blood sugar levels are not controlled by regular protein based meals, you will binge and you will destroy all the work you are doing in the gym. Call Josef Kozma at 954-245-7896, He will for the paltry price of $199.00 write you a diet, completely unique to you, that will enable you to totally control your hunger, and then successfully enable you to lose weight and fat with ease.

Josef Kozma

Fort Lauderdale personal training