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{BODY BY WALLY Personal Fitness Training LLC} - THE REALITY OF WHAT ACTUALLY WORKS WHEN IT COMES TO OVERALL FITNESS, EXERCISE, & DIET. We cut through all the garbage and tell you what truly works on getting incredibly fit, and the simplicity of proper eating (dieting). According to Nielsen BookScan, about 5 million diet books are sold in the US alone every year; yet 80% of the population is overweight and/or borderline obese. Our Podcast will INFORM, EDUCATE, and MOTIVATE. Wally has over 5 decades in the world of fitness. We hear a barrage of misinformation about Health & Fitness that is so wrong, that we find it hard to believe in this day and age so much is said that is absolutely false. We see videos that 'claim' the 'proper' technique for a particular exercise, yet if they were to duplicate that same form in front of athletes, or especially in front of a Fitness Certification Co. they would be ridiculed and actually fail the 'live work-shops' part of a fitness training test. AMAZING how people follow them, yet, those that have not trained much can easily believe these charlatans because the 'actor' looks nice and 'sounds' like they know what they are talking about – these people should just STOP IT and open a donut shop. Many of them do look great, but did NOT get that way by these amazingly stupid techniques and wrong information. So here I (Wally) comes in. My background is Calisthenics, Shotokan Karate, Bodybuilding, and the specific discipline of Isometrics and Negatives of which very few people know much about. I was trained in calisthenics by my father who was a 3 time AAU Gold Medalist on the ‘Flying’ rings in the 1940’s, and 2 time U.S. Amputee Golf Champion. I was also trained for a period of time by Rick M., the first American to win in Uechi-ryū (full contact no gear) in 1995 in Okinawa. I was also trained by a former associate at the Nautilus Facility with Dr. Arthur Jones in Deland FL. inventor of Nautilus Gym Equipment who made CIRCUIT & NEGATIVE training famous world-wide in the 1970's. I have also studied Charles Atlas' Dynamic Tension, Jack LaLanne's Isometrics and Calisthenics, and Bruce Lee's ISOMETRIC & NEGATIVE routines. I have been exercising for over 5 decades, and am at the time of this writing, 68 years of age and did 1,006 pushups in just over an hour for my Birthday gift to myself. My Fitness Training Program that I teach is based on a combination of CIRCUIT and INTERVAL systems, blending the old-school with the new; and all Science-based. I am doing these Podcasts to dispel many myths, lies, shenanigans, and out-right ignorance in the fitness world. Thank you so very much for watching, and I hope that you will find these videos informative so that you can get the most out of every single rep, breath, and drop of sweat. Many Blessings, BODY BY WALLY Personal Fitness Training LLC.Psalms 144:1

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Check latest episodes from FITNESS REALITY & MOTIVATION podcast

I HAVE A SWEET TOOTH, WHAT IS A PERSON TO DO

2022/06/24

MENTAL BARRIERS

2022/06/18

Common exercise barriers for women include: lack of timelack of motivationparenting demandslack of energyhealth conditionslack of moneydon’t feel good about yourselfRegular exercise is more likely if you plan ahead. Suggestions include: Schedule exercise as you would schedule an important appointment. Set realistic expectations. Identify your barriers, such as lack of money or motivation. Think about a range of possible solutions. · Consider the personal beliefs that may be holding you back, such as guilt about taking time out. Challenge those beliefs. Help your family realize your needs are as important as theirs. · Find a support group – perhaps your partner, extended family, friends or paid childcare. Find something you like to do. You’re more likely to stick with it if you choose an activity you enjoy, than if you do it because it’s ‘good for you’. · Set achievable goals. Don’t fall victim to the ‘all or nothing’ mentality. If you can only find the time for one or two exercise sessions per week at the moment, congratulate yourself on this achievement. Every little bit helps and some exercise is significantly better than no exercise at all. Perfectionism Perfectionism is a trait reflecting a person's disposition toward "setting excessively high standards of performance in conjunction with a tendency to make overly critical self-evaluations"

TEEN EXERCISE:

2022/06/10

To reduce the risk of injury, it’s best to do a 10- to 15-minute warmup of light aerobic exercise before strength training. Stretching is not necessarily needed before strengthening; however, stretching can be performed afterward with at least 30 seconds of stretch per muscle group. WRONG would be bad form, too heavy, not enough rest, too many sets Rep ranges are 10-15, 3-7 sets, about 10-20 per body part per week, rest 3-7 days depending upon...well...many factors. “Another way to minimize risk is to follow a machine-based program, at least initially, where the range of motion is predetermined,” “But it’s free weights that will ultimately produce the best technique and posture and, consequently, muscle gains.” On paper, the benefits of weight training for teens and adults are the same: increases in muscle mass, tendon and ligament strength, muscle endurance, flexibility and coordination. But youths, particularly those who have gone through puberty, have the benefit of a hormonal surge that increases the response to the training stimulus. “After puberty, testosterone production is maximized, and both androgenic and anabolic effects take place,” Testosterone levels, which increase as a result of weight training regardless of age and gender, are central to muscle growth. It’s understandable, then, that a natural spike in this hormone would lead to even greater gains for a teenager engaged in a program of regular, progressive weight training. But even before this Wonder Years—induced hormonal peak, lifting elicits plenty of benefits. EVEN Before puberty, weight training can improve neural activity and muscular recruitment patterns,” But how young is too young? 8 is ok WITH a trainer that knows what they are doing. The key is that the training must be taught correctly and supervised constantly. The ideal age to start a general resistance program is 11, when you can reinforce technique and movement skills. True resistance training for the purposes of hypertrophy [muscle growth] is best saved for 14.” Weighted exercises such as the squat, bench press, overhead press and bent-over row should be comple-mented by bodyweight exercises such as the push-up, pull-up and step-up. “They also recruit the most muscle, which is key for maximizing hypertrophy.”

Am I Too Old To Exercise?

2022/06/07

I'M AT MY FITNESS GOAL, NOW WHAT? MAINTAINING.

2022/05/29

Don’t have to be a beast. Maintaining

HOW TO BREATH WHEN EXERCISING, ESPECIALLY WHILE RUNNING.

2022/05/21

EAT MORE LOSE MORE pt2 & CHEAT MEALS

2022/05/08

Chronic dieting (people I know that went crazy) slows down your metabolism because your body thinks you’re in a perpetual famine. When you eat too little calorie, carbs or fats for too long your body never gets enough calories, carbs or fats to tell it that times are plentiful and you don’t need to hold onto stored fat. So if you want to speed up your thyroid and metabolism you have to start giving your body more not less. You need to change the signals your brain is getting from ‘scarcity’ to ‘plenty’. So when your metabolism is lower, you need both lower calorie intake and more activity to burn calories in order to maintain your current body weight or lose weight, Which can make losing weight extremely difficult. Calorie restriction and body fat loss also leads to drops in leptin, a hormone that suppresses appetite; and ghrelin, which boosts appetite. Regular cheat meals: Incorporating cheat meals into a nutrition plan can also have positive mental effects during a time when many might feel fatigued from often monotonous diet plans…. A better name is ‘relaxed meal.’ “A cheat meal can usually fit in once every week or every two weeks depending on the person’s metabolism, genetics and muscle mass,”

EAT MORE LOSE MORE

2022/04/29

Protein takes the most energy to digest (20-30% of total calories in protein eaten go to digesting it). Carbohydrates (5-10%) Fats (0-3%)

CALORIE COUNT, AND THE ENERGY / CALORIES IT TAKES TO DIGEST:

2022/04/22

Calories count AND the energy/calories it takes to digest: The acceptable macronutrient distribution ranges (AMDR) set forth by the Institute of Medicine of the National Academies recommend that people get: 45–65% of their calories from carbs 20–35% of their calories from fats 10–35% of their calories from proteins Here is where the rubber meets the road: On average, a person uses about 10% of their daily energy expenditure digesting and absorbing food, but this percentage changes depending on the type of food you eat. Protein takes the most energy to digest (20-30% of total calories in protein eaten go to digesting it). Carbohydrates (5-10%) Fats (0-3%)

GLASS OF WATER IN THE MORNING

2022/04/16

Rehydrate Flush kidneys Stomach health, aids in digestion . flushes out the stomach and therefore balances the lymphatic system. lubricates your joints . Helps your organs and cells work properly. Flushes Toxins From The Body Cleanses Your Bowels

DEPRESSION & EXERCISE BENEFITS

2022/04/09

Here are some realistic tips to help you get started and stay motivated.

CAN I SPOT REDUCE

2022/04/01

CAN I SPOT REDUCE