Local Antelope Valley Personal Trainer Gives His Top 5 Exercise Tips for Fat Loss and Wellness

Ron Kusek is a local Antelope Valley personal trainer and corporate boot camp instructor specializing in fat loss, performance, and corrective exercise. Today he shares his top 5 exercise tips for local organizations.

Ron Kusek is a certified personal trainer in the Antelope Valley who specializes in fat loss and provides work-site fitness programs to organizations wanting a healthier group of employees and to lower health care costs. Today he shares his top 5 exercise tips for businesses ready to take action for a healthy workplace.

According to Kusek, the following guidelines are the exact tips he has used to help people burn off ugly unwanted fat and lose 1-2 clothing sizes per month. Many people who have worked with Kusek have seen both body and life changing improvements in their self-confidence and physique in just a short amount time.

Exercise Tip #1- Strengthen Up to Lean Up: Resistance training allows people to build strong muscles and bones that increases your resting metabolism, thus decreasing unwanted body fat much faster than ordinary cardio. You’re resting metabolic rate (or RMR) is the number of calories needed to live regardless of activity; by increasing this through strength training, your body will become a fat burning machine 24-7 365. For optimal results, aim for three total body strength days a week, with one day of rest in between.

Exercise Tip #2- Interval Cardio Burns Up to Nine Times More Fat than Ordinary Cardio: Interval Cardio is alternating bouts of high intensity effort with an active recovery period. By focusing on the intensity of the workout rather than the duration will lead to greater fat loss in a less amount of time than ordinary cardio. An example of intervals would be a 5min warm-up on the elliptical, following by 30 seconds of high intensity work, with a recovery period of 60 seconds. Aim for two-three days of intervals for up to 15-30 minutes each in between strength days.

Exercise Tip #3 Use Stubborn Fat Cardio to Accelerate Results: Five minutes following high-intensity exercise like strength training and cardio interval training, your body dumps stored triglycerides (fat) into your bloodstream, making it the perfect time to do some low to moderate intensity aerobic training to eat up that fat before it gets re-stored.

Exercise Tip #4- Always Use Whole Body Movements for a Quick and Time Efficient Workout: For maximum fat loss, use exercises that will train your lower body, upper body, and core all at the same time. Isolating each muscle during a workout is not as effective as whole body movements. Use this five exercise circuit using bodyweight and dumbbells that works your body in this sequence:

1) Squat to Shoulder Press

2) Squat Thrust to Pushup

3) Reverse Lunge w/ Bicep Curl

4) Bent Over Alternate Arm Row

5) Side Plank w/ Leg Lift.

Perform this total body circuit for 3-5 rounds on strength training days.. Doing this will definitely decrease cancerous fat, lower blood pressure and LDL cholesterol, and increase the health of each employee, making them a more productive, happier employee for the good your business.

Exercise Tip #5- Have a Recovery Day: Everyone who is active should always spend at least one day out the week focusing on recovery. High intensity workouts are not easy by no means, especially for those who may be new to exercise and may have existing muscular and joint issues they’re dealing with, having a recovery day can help alleviate many muscular and structural issues through self massage and corrective flexibility. Pay particular attention to your hip, knee, and mid/upper back areas. You want to massage your muscles using a foam roller, follow up with corrective stretches for your problem areas; do this before and after each workout and on your scheduled recovery days. This helps to speed recovery, and reduces aches and pains resulting from sore muscles.

For more information on the Capstone Fitness Group program, a highly advanced work-site fitness boot camp, please contact Ron Kusek by email at capstonefitnessking@yahoo.com or by phone at 760.902.9721. This elite fitness program guarantees to help your employees feel and look their best while increasing your company’s bottom line. To decrease health care costs and improve the morale, health, and wellness of your employees please visit www.antelopevalleycorporatefitness.com