Wasting time in the gym

Get More Out of Exercise Time

How effective is your exercise time?

Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit?

Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

  • Focus your mental energy. It sounds simple, but often isn't. If you're lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.
  • Have an audience. Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.
  • Get a caffeine boost. Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.
  • Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.
  • Keep things fresh. Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.
  • Stay nourished and hydrated. Pay attention to your food and your hydration levels. You'd be amazed how much being dehydrated can affect your performance even away from the gym.
  • Find your magic time. Work out when your body is at its best. If you're not a morning person, do not force the issue on your body.
  • Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.
  • Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you'll keep your feet, ankles, knees, and back protected and healthy.
  • Use a professional. If you don't already, have me design your workouts. This will ensure that you're being challenged and seeing results.

Don't know where to start when it comes to exercise? That's where I come in.

It's my passion to make exercise a regular and enjoyable part of your life. I'd like to see you enjoy all of the healthy rewards of being fit.

Call or email me today and we will get you started on the exercise program that is right for you.

The Power of a Goal

Do you have a goal for each workout?

To get the most out of your exercise time, make each session goal-oriented.

Decide how many miles you'll run, how many reps you'll do or how much you'll increase the intensity before your workout begins. Then achieve it.

Set clear goals, write them down, and keep a record of your workouts. There's nothing quite like being able to read exactly where you want to be, where you currently are, and where you've come from.

Blame your Metabolism

Is Your Slow Metabolism To Blame For Weight Gain?

You're working out and eating well, but just can't seem to lose weight. Could a slow metabolism be keeping you from your weight-loss goals? It just might.

What is your metabolism and what relationship does it have to weight gain? Can you speed up your metabolism to help your body burn more calories? Hang on tight, ‘cause you're heading for a crash course in metabolism!

What is Metabolism?
The calories in your food or beverages combine with oxygen and create the energy necessary for your body to function. Metabolism is the complex, biochemical process in which your body takes what you eat and drink and converts it into energy. Your metabolism is constantly at work, even during rest and sleep when your body needs energy to breath, circulate blood, adjust hormones, repair cells, and grow new cells.

Your basal metabolic rate is the amount of calories it takes for your body to perform its basic functions. It affects how much energy your body needs to do its job and helps determine the number of calories you'll burn each day. Many factors play a role in your basal metabolic rate.

The first is your body composition and size. Larger people and those with more muscle mass burn more calories even while resting. This means overweight people usually have a faster metabolic rate than their thinner peers.

The second factor affecting your metabolic rate is your sex. Men generally have more muscle and less fat and therefore burn more calories, giving them the advantage when it comes to metabolic rate.

Third, your metabolic rate changes with age. The older you are, the less muscle you're likely to have. As a result, you burn calories slower.

Besides your basal metabolic rate, the amount of physical activity you get and the way your body digests and processes food determines how many calories you burn. While many factors go into your metabolism, the most variable is physical activity. However, exercise also makes the most difference in the number of calories you burn, so amp up your exercise and watch your metabolism rise as well.

Slow Metabolism = Weight Gain?
Contrary to popular belief, a slow metabolism rarely causes excess weight gain. While it would be easy to blame your weight on a slow metabolism, the most likely culprit behind those extra pounds is the amount of calories you consume versus the amount of calories you expend in physical activity. When you eat more calories than you expend, your body stores that away as fat.

Your metabolism is a natural process, and your body balances your metabolism to meet your individual energy needs. This is made clear when folks jump into a starvation diet. When you don't eat, your body slows down the metabolizing processes to conserve calories and energy to survive.

You don't have much control over your metabolism, but you can control the number of calories you burn during exercise. The more activity you perform, the more calories you burn.

You may think a thin person has a faster metabolism, but they're usually just more active.

Having a slow metabolism is rare, and it usually doesn't cause obesity. Medical conditions such as hypothyroidism and Cushing's syndrome may slow metabolism and lead to weight gain. But for the most part, the factors that contribute to weight gain include consuming too many calories, genetics, family history, unhealthy habits such as too little sleep or not eating breakfast, and certain medications.

If you want to kick-start your metabolism with challenging progressive workouts then call or email me today to get started.

Boost Your Metabolism?

Unfortunately, trying to speed up your metabolism will likely have little effect on weight loss. Therefore, be skeptical of products, foods, and drinks that claim to do such a thing. They may have dangerous or undesirable side effects.

If a magic pill is what you're waiting for, you may be waiting a long time. If you want to lose weight, nothing will get you there faster than a healthy diet and a consistent, challenging exercise program. Call or email me to get started on your own effective exercise plan.

Malvern Kettlebell Boot Camp

Welcome to Malvern's Original Group Kettlebell Classes & Kettlebell Boot Camps That Burns Fat, Gets you Toned and Challenges your Body With Every Workout.

Discover Malvern's number one fitness and fat loss workout programs that will burn fat and get you in the best shape of your life.

Precision Kettlebell's Unstoppable Fitness and Kettlebell Systems are designed to blast away unwanted fat in the shortest time possible. Malvern's only fitness training program is guaranteed to give you the best results, under the supervision of the most qualified fitness and kettlebell instructors in the area.

Precision Kettlebells is a fun, challenging, and effective fitness program that includes motivation, accountability and dynamic kettlebell training, all designed to get you the body you have been waiting for in a safe, fun and non-intimidating atmosphere.
Jason Says,

Mike somehow creates a fitness regiment for the whole class yet makes it feel like it is tailored made just for you. He somehow knows what size kettelbell each person should use depending on the activities for that day, and he does this without writing anything down. He learns and gets to know each one of his students like they were his first and only one.

Do You Want to be Totally Awesome?

You May Be Thinking...

  • You have little or even no time for yourself
  • You have no idea what you should be eating to lose weight
  • You have trouble sticking to a fitness routine that works
  • You hate spending hours in the gym and never seeing any results
  • You have no motivation to get in shape

With that said, that leads to me...

 Hey, I'm Mike Barbato and I want to be honest with you. I never thought I would be a body transformer and getting hundreds of clients results they wanted quickly.

I have bad genetics and tend to put on body fat very easily. There are many times where I have fallen off the wagon and let myself go. My jeans started to get tight and tee shirts became a size bigger, if not two sizes bigger. I even had to buy a new suit.
Then it hit me.
I caught a glimpse of myself in a dressing room mirror. I’m sure you’re all familiar with the dreaded three-way mirror. I was disgusted and couldn't believe how I looked. It was horrible.
I didn't know what to do.

I went through the basics, going to the gym doing your everyday workout routine and just wasn't getting results.

But then strangely enough I came across an incredible fitness formula...
That's when I found the "kettlebell". I've never heard of such a thing and I ran into a trainer who was using them at the time (2005). I asked him what the deal was with the ball with a handle and he replied "dude I'll show you what's up". I started engineering my own workouts, I put the magazines away and started doing what I wanted to do.

From there on I was training easier and cut my workouts in half. I got fast results and they kept on coming. My body took a 360° and then another 360°. It was amazing. The word "cardio" never entered my head again.

My system was easy and the only thing I had to do was DO IT. It wasn't long before it caught on and people started taking notice.

One after another, I would train friends, family, and random people within the gym. That's when I decided I wanted to help everyone and anyone who wanted to transform their body forever.
Andrea Says,

An instructor who truly shows the highest commitment to Kettlebell training and quality instruction. Mike's desire to strength conditioning is evident by his creative and challenging workouts. He keeps the classes fresh and is well aware of his client's 'make-up', thus knowing how to build strength safely and progressively, as well as knowing when to 'push the envelope' for a true gut-wrenching workout!

Do You Want to be a RockStar?

rock starRaise Your Hand If You're SICK And TIRED Of Struggling With...

  • The Muffin Top
  • Heavy SaddleBags
  • Thunder Thighs
  • The Spare Tire
  • Fad Diets that DON'T Work
  • Counting Calories
  • Gym Routines That Just Don't Work
  • Being Busy with Life

Here's the Truth about My Kettlebell Programs

Losing weight isn't easy and you can't come to me and expect to drop 10 pounds in a week, but I can say after only 2-4 weeks you will see dramatic results. My program is precisely made up of strength training, core development, and interval training to give you a fast outcome. As long as you put the time in, the results will come.

I offer five classes a week (and growing). Most clients come 3-4 days a week and these clients are the ones that see the best results.

Classes are not easy, they are Challenging, Not impossible. I aways have a starting stage, as you perform better you will be progress to more effective and invovled workouts. Like anything else, it takes time. There is no miracle pill or button to push to once you get here.
Kate Says,

Mike is a motivated and strict instructor, but doesn’t have the attitude that goes along with it. He genuinely wants to help each person learn and become a stronger and healthier person through kettlebells. His patience speaks volumes, as you can join in a class where there have been people training with him for years, and he will give you the personalized attention you need not to get discouraged.

Who Comes to Precision Kettlebells Classes and Boot Camps?

Glad you asked. The majority of my classes are people just like you. No meat-heads and huge muscle men walking around. I train stay at home moms, wives, and women who want to look their best. And yes, I train men as well. Everyday people with one thing in common, TO GET AND STAY FIT!
Karen Says
,

Today I put on a pair of pants that I wore last October and I couldn’t wear them today in public because they were FALLING OFF! I have been attending Mike’s class since November 2011 and it’s the first program that in my 50 years I have made a 100% effort to attend every class. Mike’s enthusiasm is contagious and he is confident that we can become healthier and stronger.


Do You Want to be a SuperHero?

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