Personal Trainer Kisar Dhillon http://kisardhillon.com Personal Trainer Portland Oregon Tue, 23 Aug 2016 18:50:56 +0000 en-US hourly 1 The 5 x 5 workout program http://kisardhillon.com/the-5-x-5-workout-program/ http://kisardhillon.com/the-5-x-5-workout-program/#respond Tue, 23 Aug 2016 18:27:02 +0000 http://kisardhillon.com/?p=4193 What is the 5 x 5 workout program?

When I first started working with weights, I was pretty young. A lot of the research was not out there of when you should or should not lift weights, so I just wanted to be like my brother and do what he was doing.  So my mom bought us a weight set from Sears and we started to doing weights in our living room, with of course, focusing on the bench press and then getting more advanced from there. I would have to say, this was a great introduction to lifting, but in reality, we did not know what we were doing. We were just mimicking what the bigger individuals were doing in pictures, movies, etc. Of course, Arnold was everyone’s idol, and even is as of today.

Years go by and everyone discovers the bodybuilding routine of working a specific body part to failure once per week. The typical workout would consist of chest on Mondays, Back on Tuesdays, Legs on Wednesday, Arms on Thursday and Shoulders on Friday. We would use the weekend to work on the stuff we forgot like calves, traps, forearms, abs, and maybe throw in some cardio. But this requires a lot of time in the gym, etc.  What would be a great introduction to weight lifting would be the popular 5 X 5 program.

So what is the 5 X 5 program. This consists of a Day A and a Day B lifts. You can create your own abbreviation, but it is two different days. Day A will consist of doing squat, bent-over barbell row and the bench press. On Day B this will consist of squat, overhead press and the dead-lift. What you need to be aware of is that you are going to be squatting on both days, so your rest days are of vital importance.

The way it works is that for each lift that you perform you are going to be doing 5 Sets of 5 repetitions. The only exception that you want to take notice of is that the dead-lift is only doing to be 1 set of 5 repetitions. Some individuals may disagree, but you are going to be working your legs with the squat exercise. If in the future you want to increase the sets with the dead-lift, I would gauge it based on how your body is feeling and making sure you are not over-training the muscle groups with another exercise.

In bodybuilding, most of your sets are taken to failure due to doing burnout sets. With the 5 X 5, our goal is work on strength, so only increase your weight on each lift by 5 pounds per week.  You will always do each set with the same weight you are using for that specific exercise, so it is of vital importance that you keep a journal or log book.
Here is an example:
Week 1: Monday – Day A, Wednesday Day-B, Friday Day A
Week 2: Monday – Day B, Wednesday Day A, Friday Day B

If you notice that you are not able to achieve the specific lift for a certain amount of days, then it is recommended by the strength community to decrease the weight by at least 10 percent and then go for it again. Then progress from there.
There are plenty of websites out there to get advice, so I would recommend doing some more research on what other individuals think, and what type of system they have implemented with the 5 X 5 workout program. Certain lifts may work or not work for some individuals, but this is a great way to introduce weight lifting to a novice. You are going to start out with what you feel comfortable with, but is also recommended that you get some great coaching to make sure your form/biomechanics are very good. This will allow you to perform the lifts correctly and you will instill great habits that you can use throughout your entire life. If you need to work with a strength coach, Portland personal trainer (if you are in PDX) or a workout partner, then go for it, but be consistent and take great notes.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Assault Air Bike | Assault Fitness Products http://kisardhillon.com/assault-air-bike-assault-fitness-products/ http://kisardhillon.com/assault-air-bike-assault-fitness-products/#respond Tue, 23 Aug 2016 06:07:37 +0000 http://kisardhillon.com/?p=4188 There were a lot of requests on getting a new type of cardio type of equipment  all of last year, but I really did not want to get something that was going to take up a lot of real estate in our Portland personal training studio, here in PDX. I was looking for something that would deliver and challenge both the aerobic and anaerobic systems, but in one type of exercise device. People were saying to get a rower, but even though it would fold up, I was thinking I needed something that people can get on an off quickly. Even though rowers are excellent pieces of equipment, it just was not what I was looking for at that time. Then one of my trainers said I should purchase an air bike. When researching these bikes, there are various makes and models, with Schwinn having the Airdyne.Assault Bike

Looking closely before buying, I knew that I wanted to get a commercial type of air bike with the ability to hold a 300lb person, and that ultimately was the Assault Bike by Assault Fitness Products. We have been using the Assault bike for about 4 months now and it is has been a game changer. We use it for warm ups, intervals between sets and High Intensity Interval Training (HIIT) too. Our clients are always complaining when they need to get on the Assault, but at the end of their workout, they know it was worth it. One of the big reasons for getting this type of bike is that some of our clients need to lose a certain amount of weight and we needed a cardio piece of equipment that would keep them moving without putting a lot of pressure on their lower body joints, and the air bike is perfect. It not only adds variety, but it is exercising both upper and lower parts of the body in addition to their heart and lungs, which is a win-win.

Just a quick note about this bike: one of great features of it is that you can use both upper and lower body, or you can choose to just do upper body. Either way, your body is going to get a great workout. The best part about the Assault, the faster you go, the more challenging it gets; which is awesome! Even the most advanced athlete can be challenged!

It delivers not only a fun and challenging workout, but it is sleek, it is appealing by design and it is constructed extremely well. I am in the process of constructing our next fitness venture and we are 110% sure that the Assault Fitness Products are going to be part of our training brand.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Weight Lifting is the Fountain of Youth http://kisardhillon.com/weight-lifting-is-the-fountain-of-youth/ http://kisardhillon.com/weight-lifting-is-the-fountain-of-youth/#respond Sun, 21 Aug 2016 15:42:39 +0000 http://kisardhillon.com/?p=4185 What are some positive aspects of weight lifting?

If you were to even look back into the early 1990’s, weightlifting was still a male dominated hobby. It wasn’t until the medical community really started to let individuals know what the significance it has on helping maintain bone density, especially with osteoporosis and osteopenia sufferers.

Weight Lifting is the fountain of youth!

Weight Lifting is the fountain of youth!

This brought more awareness to businesses for their employees and started to have bone density screenings during open enrollment season for company insurance. One of the popular tests that was being done and was free to employees was a bone density scan, which could help all genders identify any precursors which could be relayed to their physician for further testing. Once the medical community and patients started to really understand the importance of exercise, resistance training and always challenging the body on daily basis, weight lifting started to make a huge comeback.

Top 10 Reasons why Weight Lifting is great for you

  1. Increased lean muscle tissue and a decrease in adipose (fat)
  2. Increased metabolism (Resting Basal Metabolic Rate)
  3. For aesthetics: body starts to tighten up in areas that may have been neglected from low activity levels and help with reversing atrophy (loss of muscle)
  4. Maintain bone density levels and may increase in some situations.
  5. Maintain strong ligaments, tendons and surrounding tissues.
  6. Improve muscle weakness that may have been causing other pains in the body: Cause and Effect situation when stabilizers or a certain major muscle groups are weak and has created an imbalance in the body that can result in pain. Certain resistance training, especially in physical therapy, can correct these issues and start the path to a less pain and better comfort levels.
  7. Better mood! Everyone always feels better when they are doing something active that is great for their body and well-being. Especially if you notice that your body is getting strong, leaner and you are noticing it.
  8. Boosting confidence levels! This just goes with action of partaking in a consistent health and fitness program.
  9. They say weightlifting is the fountain of youth. Partaking in resistance training will greatly reduce the effects that gravity has on our body. We must do our best to stay strong throughout all the different stages of life. Gravity wants to get us, and weightlifting will give us a fighting chance.
  10. Weight lifting is something that can be done in the gym, with your Portland personal trainer, at the grocery store, in the garden, etc. Just remember that you want to challenge those muscles, so do your best to remember that. If you need to use a wheel barrel in the garden, then use it, but make sure you are using your legs, keeping those muscles tight and take the long cut, don’t do the short cut. Make it an exercise, so you are tackling two things at once.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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What we can control | Portland Personal Trainer http://kisardhillon.com/what-we-can-control-portland-personal-trainer/ http://kisardhillon.com/what-we-can-control-portland-personal-trainer/#respond Thu, 18 Aug 2016 18:32:22 +0000 http://kisardhillon.com/?p=4180 Even though you are working out and crushing in the personal training studio, everyone needs to be accountable for what they are putting in their mouth. It is the small changes that everyone needs to make in order to create those lasting results. When someone sees a person completely leaned out or is super ripped, they always ask, how did they get that way. Well, it is a combination of things.

  1. They are training hard and on a consistent basis. They are also making sure that when they do train, they are out of their comfort zone. Meaning, they are giving it their all when they are performing their fitness regimen. This is one of the reasons why hiring a Portland personal trainer or fitness professional is so important. We keep our clients always out of their comfort zone, because we know that will create optimal results.
  2. Food intake is super important, but this can also be very emotional for people, especially if they never had to monitor their food intake, or it is out of control. Start out with simple changes: add a vegetable and cut out your white starches. I am not saying to cut our your carbohydrates, but do your best to supplement them with fresh fruits an vegetables throughout the day. In addition, drink as much water as you can. Water is the number 1 fluid you can drink!
  3. Rest: Make sure you are getting plenty of rest! Results are created when you are letting the body rest. Yes, the mechanism to creating results is the program you are doing, but if you do not let the body, heal and recover, you will end doing more harm than good. Rest is important and your body will thank you for it.
  4. Genetics: some people will have better genetics than others and we cannot do anything about this. Even the best bodybuilders that use anabolics, the ones that usually win those body building contests already had a great foundation due to great genetics. When you have natural enhancements, it just makes those key attributes even better. For those of us that were not blessed with those excellent fitness & body building genes, we need to work extra hard at attaining our health and fitness goals. There is nothing wrong with that, it just makes us more diligent in what we do and want to accomplish.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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How Fitness Studios are becoming more appealing in 2016 http://kisardhillon.com/how-fitness-studios-are-becoming-more-appealing-in-2016/ http://kisardhillon.com/how-fitness-studios-are-becoming-more-appealing-in-2016/#respond Fri, 05 Aug 2016 17:46:20 +0000 http://kisardhillon.com/?p=4176 Being in the fitness industry for 20 years, I can still remember when going to a big box gym was super cool. Back in the day, Holiday Health Spa which became Bally’s in the late 80’s was a super cool place to workout at. They had everything, indoor running track, sauna, steam room, jacuzzi, swimming pool, women’s separate lifting area, coed lifting area, cardio room, group fitness room, juice bar and racquetball courts. It was a place where you went to workout, meet friends, socialize and have a great time. I feel that those days are over! Crossfit has brought some of that  back which has spurred an interest in weight lifting and that sense of community, which is great. What I have been seeing lately is that that the big box gyms cannot duplicate that anymore and more and more private fitness studios that are more boutique, are capturing that market. The large fitness center that had everything in one place is not being dominated by small businesses that are creating niches out of each of their services. For example, you have private spin studios, private group class studios, private personal training studios, etc. They are taking a smaller component of that big box gym model and getting really good at that one service, and they are crushing it.

I read an article a few months back on how these big box gyms are realizing that and are buying some of these boutique businesses and bringing them into their business. They are realizing that their old model is not working, and they are hoping that these private studios (in-house) will also boost membership sales. So it ends up becoming a win-win for both the boutique studio and the big box gym. It will interesting to see what the rest of the 2016 and 2017 bring to the fitness industry. More and more individuals are opting to a pay a premium price for a premium service, which is something that the bigger gyms are just not offering. Don’t get me wrong, we are in business to create revenue, create profit, but we also want a strong fitness community and happy clientele. We cannot be great at everything, so with our Portland personal trainer studio, we decided to hone in on a niche, which his private & boutique style of personal training that is a fitness luxury type of feeling. We want the client to feel super important, and that it is all about them during that hour they are with us.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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What is Eating Healthy http://kisardhillon.com/what-is-eating-healthy/ http://kisardhillon.com/what-is-eating-healthy/#respond Fri, 29 Jul 2016 00:20:01 +0000 http://kisardhillon.com/?p=4168 stirfryHealth practitioners are always saying, eat healthier, but what does that actually mean. Us Portland personal trainers here at The Art of Personal Training are going to give you three basic rules you can follow when you want to eat healthier, cleaner improve your overall food intake.

  1. You want to be able to identify the foods that you are eating on your plate. Yes, scalloped potatoes are amazing, but you cannot identify every item that goes into making that dish. When you are eating broccoli steamed or even with a little bit of seasoning, you know what you are eating.
  2. Do you best to stay away from the whites. What does this mean? Stay away from foods that contain refined sugars and are processed. A lot of this can come in boxes or quick foods that you can prepare. In addition, fast food falls into this category. We are not saying that all fast food is bad or all boxed food is bad, but if you are trying to improve your health, fitness and wellness, then sticking with this foods as your main source of food intake, is going to hinder your progress.
  3. Start to drink more water! No, sweet water or crystal lite does not count. I mean, a nice cold glass of water! Water is the best diuretic, the best fluid you can put in your body and it extremely healthy! Why not drink more of it. It is shocking when you hear adults saying that they do not like water. How can you not like it if it does not taste like anything. I am sure people will argue you that sentence.

These are pretty basic rules. What we would suggest is to start off with this. Don’t measure out your portions, when you feel that you are abiding by the rules, then you can start looking at the quantity of food you are ingesting. Before you have that second helping, wait at least 30 minutes, if you are still starving, then go for it. Just remember, there is not bad or super horrible food out there; it is how it is prepared!

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Going to Physical Therapy http://kisardhillon.com/going-to-physical-therapy/ http://kisardhillon.com/going-to-physical-therapy/#respond Fri, 22 Jul 2016 01:33:45 +0000 http://kisardhillon.com/?p=4163 Recently I have encountered some elbow pain and it warranted a visit to see a Physical Therapist here in Portland, Oregon (Therapydia). Since I have been in the personal training industry for so long, it was just a matter of time when you start encountering some repetitive motion issues that come with this type of industry. Even though it has taken over 20 years for these issues to be present, it is always a good idea to seek professional advice before it turns into something major.

After they did their assessment they realized that even though I am functionally strong there were a lot of mobility issues in my shoulder and mid/upper back areas that were creating discrepancies in my movement patterns. In addition, with the type of work I have been doing for so many years, the amount of stress that was placed on my wrists from picking up heavy objects (weights) creating a trickle effect that put a lot of stress on my joints; hence, my shoulder and elbow joints

I have been very pleased with my progress and my range of motion in my right shoulder has increased significantly. The key is that you actually need to go, but the bigger piece to the puzzle is that you must do the homework that is assigned. Going to PT is great, especially when they are stretching, massaging and moving you through movement patterns. But you need to do your homework, which is not bad! What I end up doing is either breaking it up throughout the day or just incorporate it into my existing workout.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Getting Sick from Over Training | Recover Days Are a Must http://kisardhillon.com/getting-sick-from-over-training-recover-days-are-a-must/ http://kisardhillon.com/getting-sick-from-over-training-recover-days-are-a-must/#respond Thu, 21 Jul 2016 01:30:49 +0000 http://kisardhillon.com/?p=4160 Can you get sick from training too much, or not paying attention to the signs that your body needs to rest? Yes, you can! We even see it sometimes in the studio when our Portland personal training clients are training extremely hard for big race or event and they are under the wire in regards to hitting certain milestones. Whenever we see any kind of kick back from the body that even looks like it is going to fight back, we always recommend a few days of rest. The worse thing is to get head strong and just push through. Yes, you may feel immediately better after the workout, but the body will realize that it needed rest and the sickness, temperature and just the body shut down can come on quicker.Recovery Days

If you start getting a lot of aches that won’t go away, the sniffles or even a mild cough, listen to your body. If you feel that it is not getting better, then go see your doctor. Over-training is something that athletes & fitness enthusiasts like to ignore because it is going to mess up their routine.  We have all done this and we can all say, we should have taken a rest that day or for the whole week.

What happens is that we tend to think, especially individuals who are new to fitness and training, that we get all of our results in the gym.  Your body gets the positive results from all of your hard work when it is allowed to rest and recover. This happens when you are sleeping, hanging out with friends or just watching television or reading a great book.  There are some physical feats that your body can accomplish when performing in an event, game, etc., and that is what we strive for. In order for you to perform awesome that day, the body needs the proper rest, nutrients and game plan. If you just go-go-go and expect WIN-WIN-WIN, you may end up disappointed more frequently. The rule of thumb is:  listen to your body and incorporate recovery days. Don’t work-out when you are sick because your body is already trying to recover on its own and adding more stress to it will just reverse that process.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

 

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Walking is Amazing For You | Portland Fitness http://kisardhillon.com/walking-is-amazing-for-you-portland-fitness/ http://kisardhillon.com/walking-is-amazing-for-you-portland-fitness/#respond Tue, 19 Jul 2016 20:25:05 +0000 http://kisardhillon.com/?p=4156 There is just some days when you are slammed with just life. We totally understand that some days you are scheduled with your Portland personal trainer and you cannot make it. What’s even more challenging is that you are supposed to go for a great hike with friends, but you just cannot fit in those four hours, so what is one to do? Well, just go for a long walk. If you cannot make it long, then make it very brisk and get that body core temperature warmed up. Walking Quote

One of the best forms of exercise you can do is to walk, which a lot of us do not even engage in on a daily basis. Our body’s are meant to move throughout the day, not sit. There is time for sitting and that should be when you are eating, sleeping, going to the bathroom or just taking a small break. Our society has it the other way around and there are companies capitalizing on this with ergonomic creations that are forcing us to move, stand, etc; which is awesome!

What we have heard from many clients, friends, family members and just strangers, is that walking is boring and we want to feel the burn like we are actually doing something. When it comes down to it, the body just needs to be in action most of the day and when it is time to relax, then you sleep! I think as a society, we have gotten caught up with all of the fitness videos on television/computer and not realizing that all of those cool movements have a time and place to be incorporated into a health and fitness routine.

If you are a novice to fitness or you need to lose more than fifty pounds, then we strongly encourage adding a walking component to your program. This will not only start to strengthen the smaller muscles and stabilizers in the lower body, but it will get your body accustomed to just moving, sweating and creating awareness with your body about exercise.  Your initial goal is to master a walking program. When you are consistent with that, then add another item to that list. That could be integrating weight lifting a few times per week or even adding inclines to your walking, which can include stairs, etc.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Pokémon Go | Getting People Moving http://kisardhillon.com/pokemon-go-getting-people-moving/ http://kisardhillon.com/pokemon-go-getting-people-moving/#respond Thu, 14 Jul 2016 21:30:24 +0000 http://kisardhillon.com/?p=4150 We have been hearing for many years that obesity has been linked to multimedia activities in both adults and kids. With the popularity of at home units and multiplayer online games, a lot of gamers will not leave their homes or even go outside. For one, we know this is not healthy for the body, but when one gets addicted to a game, its all about getting to that next level.Pokemon Go

When I first heard of the craze of Pokémon Go, I was just thinking it was just another type of game that a ton of people are going to get addicted to, but the more I was hearing about it on the news and hearing some of the interviews of users, it dawned on me that this game is meant to play both inside and outdoors; which is awesome.

I feel that some of the users are now exploring areas of their city that they have never been too, and it is forcing them to actually put one foot in front of the other so they can find some Pokémon.  I heard one news anchor person mention that one of the positive aspects of the game is that Pokémon Go can take you to historic sites in your city, which is a great way for locals and people from out of town, to survey and explore.

Honestly, I have not downloaded the game, but I am thinking about doing it, but I know how addicted these games can be.  I may just watch from afar and see what it is all about. I have not read any of the restrictions, like when you are driving, etc., but if it is solely based on walking or even running, then I am all for a game that is going to get individuals moving more than they are use too.

It would be really interesting to see what updates they have for their users. I could totally see some fitness aspects integrated with it, but also finding Pokémon in certain venues, restaurants, bars, and just areas where their may be a hidden price, discount, etc. I feel that the potential for this game can go beyond getting individuals to move more, but it can hopefully point individuals towards healthier options.  We will just have to wait and see!

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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