Hector Bones is a certified personal trainer through the American Council on Exercise and a Level 1 Sports Performance Coach through USA Weightlifting. After graduating from Temple University with a Bachelors of Science in Kinesiology, he has spent the last 5 years as a trainer for the Sporting Club at the Bellevue. Since joining the Sporting Club team, Hector has been featured in Philadelphia Magazine and Philadelphia Style for his work with the TRX training system.
Being a personal trainer has afforded Hector with the opportunity to work with a wide range of people, from 16 year old athletes to 75 year olds trying to stay limber, and everything in between. Hector is now looking to share exercise and health tips with you!
Here are Hector’s List of the Top 5 Mistakes Peeople Make When Trying to Lose Weight:
Performing the Same Routine
Our bodies are smart. They learn how to adapt, cheat, and become efficient performing the same movement. After 3 weeks of the same workout, it is pointless to continue doing the same exercises. Variety in exercises and how they are performed is key in continuing to building muscle and burning fat.
Steady State Running
When exercising, one wants to do High Intensity Interval Training (HIIT). HIIT stimulates growth hormone, burns more fat, and gives the individual a more leaner trunk.
Working out is great, but rest is just as important. People have burnt themselves out to the point, that they plateau and start to increase their fat stores. Resting can be more anabolic, than working out sometimes.
Fat is Your Friend
Everyone is always asking what will help them lose weight the fastest. My answer is always the same-increase your fat intake, and I receive the same confused look, time after time. Increasing one’s fat intake will allow him to feel satiated, keep the carbs out, and increase and feel good after a meal. Good fats are olive oil, butter, avocado, nuts and seeds, and coconut oil.
Thinking You Can Eat Whatever Because You Worked Out
Exercise is great for the heart, the mind, and the body. But it is not a miracle worker. You have to continue to exercise, eat healthy, and be patient to see results. A client told me that when she ran a marathon, someone was holding up a sign at the finish line that said something of the sort “You just burned enough calories for 2 doughnuts.”