Weight Loss Classes Portage MI

This page provides relevant content and local businesses that can help with your search for information on Weight Loss Classes. You will find informative articles about Weight Loss Classes, including "A Posterior Chain Barbell Complex For Challenging Your Strength, Endurance and Cardio Capacity" and "No-Rest Lactic Acid Superset for Fat Loss - Decline Barbell Bench and Close Grip Bent-Over Rows". Below you will also find local businesses that may provide the products or services you are looking for. Please scroll down to find the local resources in Portage, MI that can help answer your questions about Weight Loss Classes.

Aaron Shepherd
(517) 240-4040
Portage, MI
Specialty
Strength Building, Weight Loss, Triathlon coach
Schedule Type
ACE Personal Trainer
Education
ACE Certified Personal Trainer 2010USTA Triathlon training series 2010HSPC Modern training for ultimate athletic development 2010Detroit Marathon finisher 20102nd place CL Sprint Triathlon 2010
General Information
32 years old (trains both men and women)

General & Bariatric Surgery
(269) 343-9113
1717 Shaffer Street
Kalamazoo, MI
 
Focus On U Fitness
(888) 855-3522
545 N. Drake
Kalamazoo, MI
 
Jim Baldwin
(517) 348-4848
East Lansing, MI
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting, Boot Camp
Schedule Type
CPT (Certified Personal Trainer), CSN (Certified Sports Nutritionist), CST (Certified Strength Trainer)
Education
Atlanta Institute of Sports Medicine (AISM)
General Information
35 years old (trains both men and women)

Westside Fitness
(616) 791-4990
1618 Leonard Street NW
Grand Rapids, MI
 
Behavioral Health Psychology
(269) 344-3355
151 S Rose Street, Suite 601
Kalamazoo, MI
 
Anytime Fitness
(269) 365-9855
6980 Stadium Drive
Kalamazoo, MI
 
New Life Bariatric Center Of Hackley Hospital
(231) 798-1662
5969 Harvey Street
Muskegon, MI
 
Dawn Williams
(248) 444-6739
Commerce Township, MI
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Aerobics, Body Sculpting, TRX Suspension training
Schedule Type
ACE certified personal trainer since 2003
Education
Bachelors Degree, TRX Suspension training
General Information
45 years old (trains both men and women)

I McCenter For Weight Management
(810) 230-1633
1409 S Graham Road
Flint, MI
 

A Posterior Chain Barbell Complex For Challenging Your Strength, Endurance and Cardio Capacity

If you're not familiar with the term "barbell complex," it's pretty easy to grasp...it's a series of barbell exercises done without changing or removing your grip on the bar.

This is VERY good training, especially for fat loss or when you're short on time - it stimulates a tremendous amount of muscle mass (especially this posterior chain complex I'm going to show you) and really ramps up the metabolism.

It's not great for building muscle, though, because you'll be limited in the weight you use by the weakest exercise in the complex.

As far as the posterior chain goes, if you're not familiar with that term, it's basically a group name for all the muscles that run down the back of your body...traps, lats, spinal erectors, glutes, hams, calves.

So here's the exercise list you're going to:

1. Hang Clean & Press - hits shoulders and traps
2. Wide Grip Bent-Over Barbell - upper back (rhomboids, teres major, middle traps)
3. Stiff Legged Deadlift - hamstrings, glutes, lower back
4. Conventional Deadlift - pretty much everything!

You're going to use the same grip on every single exercise, starting with the hang clean and press. I usually set my index fingers on the smooth O rings on the Olympic bar. The rest of the exercises are done with that grip - even the conventional deadlifts.

As you can see, you're going from weakest to strongest lifts with this complex. It's going to work the hell out of your grip, too.

The video shows the whole run-through in sequence. Got some pics, of course, too.


#1 Hang Clean & Press

If you need instructions on how to perform this exercise, click here .

A Posterior Chain Barbell Complex For Challenging Your Strength, Endurance and Cardio Capacity

A Posterior Chain Barbell Complex For Challenging Your Strength, Endurance and Cardio Capacity

A Posterior Chain Barbell Complex For Challenging Your Strength, Endurance and Cardio Capacity

A Posterior Chain Barbell Complex For Challenging Your Strength, Endurance and Cardio Capacity


#2 Wide Grip Barbell Rows

Make sure you keep an arch in your lower back and use tight form with this one. No bobbing up and down to get the weight up. A good trick I like to use is to think about forcing the chest DOWN as you pull the barbell UP.

A Posterior Chain Barbell Complex For Challenging Your Strength, Endurance and Cardio Capacity

A Posterior Chain Barbell Complex For Challenging Your Strength, Endurance and Cardio Capacity


#3 Stiff-Legged D...

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No-Rest Lactic Acid Superset for Fat Loss - Decline Barbell Bench and Close Grip Bent-Over Rows

Got a great fat-loss style training technique for you here. This is Lactic Acid Training, which is extremely beneficial for fat loss.

This is somewhat along the same lines and the technique can be plugged into this program or pretty much ANY fat loss program.

Basically, you go back and forth between high rep sets of two anatagonistic bodyparts. The purpose of this is to kick out BIG loads of lactic acid, which in turn results in GH secretion, which is a potent fat burning hormone (along with muscle-building).

You can read the full story on this technique here:

No-Rest Lactic Acid Supersetting - Supercharge
Your Metabolism For Fat Loss!


It's a GREAT kick in the metabolism. You basically go back and forth between two exercises taking basically NO rest in between...then you just keep going back and forth between those two exercises for the prescribed number of sets - start with 6 sets of each and work your way up to 10 over a couple of workouts.

On that article page, I used swiss ball dumbell bench press and dumbells rows for the example.

On THIS page, I've got Decline Barbell Bench Press and Close Grip Barbell Bent-Over Rows. You can most likely use about the same weight on both of these - I just use the same barbell and go back and forth between the two exercises for high reps.

Because the exercises and antagonistic, it allows you to really keep up with nervous system functioning and actually get more reps than you normally could. It's an excellent combination and you can use it with any antagonistic pairing of muscles (e.g. biceps, triceps).

Here's what it looks like (the video will show it best).

No-Rest Lactic Acid Superset for Fat Loss - Decline Barbell Bench and Close Grip Bent-Over Rows

No-Rest Lactic Acid Superset for Fat Loss - Decline Barbell Bench and Close Grip Bent-Over Rows

Then directly to:

No-Rest Lactic Acid Superset for Fat Loss - Decline Barbell Bench and Close Grip Bent-Over Rows

No-Rest Lactic Acid Superset for Fat Loss - Decline Barbell Bench and Close Grip Bent-Over Rows

Then right back to the benching...

This gives you NO opportunity to fully rest but because you're working antagonistic muscle groups, they do actually recover fairly well and you'll be able to crank out a good amount of reps.

I use Lactic Acid Training in my ...

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