Breast Cancer Patients and Survivors Benefit from Strength Training and Cardio Exercises with Essex County NJ Fitness Trainer

Breast cancer patients and survivors can recover from treatments faster and improve their health by proper strength training and supervised exercises with certified personal trainer and fitness expert Carey Yang in Morris County, New Jersey.

Diagnosed and treated with breast cancer is a devastating experience. Breast cancer patients and survivors may be feeling down and out. “By proper strength training and supervised exercise with a certified personal trainer, cancer patients can recover faster can cancer survivors can improve their health,” says Carey Yang, Morris County NJ #1 in-home personal trainer.

Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC — a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.

Current research provides promising evidence that exercise training is a well-tolerated and safe intervention that can mitigate several common treatment-related side effects, including fatigue, deconditioning, nausea, anxiety, and loss of muscle strength.

Over the past decade, exercise has emerged as an integral aspect of cancer survivorship and preventing or treating the late effects of therapy. Similar to during therapy, clinical trials in this setting have provided strong evidence that exercise is a well-tolerated and safe intervention associated with significant improvements in cardiorespiratory fitness, fatigue, and quality of life in cancer survivors.

Several landmark observational studies have provided the first evidence that regular exercise (such as brisk walking for 30 minutes a day, 5 days a week) is associated with 15 percent to 61 percent reductions in the risk of mortality following a diagnosis of early-stage breast or colorectal cancer, relative to survivors who were inactive.

It is becoming increasingly evident that sedentary behavior and decreased exercise levels following a cancer diagnosis can increase treatment-related toxicities, whereas engaging in regular exercise can significantly reduce the incidence and extent of such toxicities.

The field of exercise oncology is rapidly evolving with many unanswered questions. The current evidence base provides a clear indication that exercise is an additional powerful weapon in the fight against, and recovery from, cancer.

About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.

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Fat Burning Strength Circuit Training Workout Routine by Essex County NJ Personal Trainer

Carey Yang, Morris County NJ Personal Trainer,
Fitness & Fat Loss Expert

Summer is fast approaching. You probably already feel the heat and humidity. It's never too late to start working out, eating healthy. In fact, you can start any day, any time once you make the decision.

Here is a fat burning mini-strength circuit training (superset) workout routine to help you lose weight, get in shape, just in time for the beach season.


Superset ( 3 sets) - Barbell Power Jump Shrugs, 135# x 6 reps - Reverse Lunge to Front Stretch Kick, bodyweight x 10 reps each leg

Superset (3 sets) - Low Cable Reverse Rear Delt Fly @ 20/20# x 15 reps - Low Cable Chest Flye @ 40/40# x 15 reps

Superset (3 sets) - Dumbbell Shoulder Side Raise @ 20/20# x 15 reps - Alternating Dumbbell Shoulder Front Raise @ 20# x 10 + 10 reps

Superset (3 sets) - Hanging Leg Raise, Bodyweight x 10 or until fatigue - Dips and Reverse Leg Raise, Bodyweight x 1o or until fatigue


About C. Carey Yang and Beyond Fitness Solutions, LLC C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar.

He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.

 To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.

 He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.


 “Denville, NJ” “Boonton, NJ” “Montville, NJ” “Kinnelon, NJ” “Mountain Lakes, NJ” “Rockaway, NJ” “Randolph, NJ” “Succasunna, NJ” “Chester, NJ” “Morristown, NJ” ‘Mendham, NJ” “Madison, NJ” “Chatham, NJ” “Short Hills, NJ” “Sparta, NJ” “Hackettstown, NJ” “Montclair, NJ” “Wayne, NJ” “Bedminister, NJ” “Basking Ridge, NJ” “Bernardsville, NJ” “Personal Trainers” “In Home Personal Training” “Morris County, NJ” “Sussex County, NJ” “Essex County, NJ” “Passaic County, NJ” “Somerset County, NJ” “Fitness Bootcamps” “Biggest Loser” “Fat Camp” “Fat Loss” “Weight Loss” “Female Personal Trainers” "K-E Diet"

4 More Ways to Get Out of Your Boring Workout Routine

A certified personal trainer can custom-design
an exercise program just for you.

In my last article, I write about strength training protocol and training variables. I also gave three alternative workout routines to a typical bodybuidling straight-set routine.

If you missed the article, you can read in the following link. Even if you read it before, I suggest you re-read the articel to brush up some terminologies.

http://www.beyondfitnesssolutions.com/beyondfitness/2011/12/workout/why-your-workout-stops-working/

In this article, I'm providing four more alterante workout routines that you can change up to get out of your fitness rut.

Variation #4 Pyramid Set
DB Bench Press: 55 lbs x 12 reps, 60 lbs x 10 reps, 70 lbs x 6 reps, 2-0-1 tempo, 2 minute rest
Dumbbell Flyes: 40 lbs x 6 reps, 30 lbs x 10 reps, 25 lbs x 12 reps, 2-0-1 tempo, 2 minute rest

Comments: DB Bench Press loading pattern is a regular pyramid method. Start with lower-weight/higher-rep set and progress to heavier- weight/lower-rep set. Dumbbell Flyes loading pattern is an inverted or reverse pyramid scheme. Start with heavier-weight/lower-rep set and progress to lower-weight/high-rep set. There are also more complicated double pyramid and flat pyramidloading patterns.

Variation #5 Tempo & Tension Manipulation
By simply changing the tempo , it makes a lot of difference in the time under tension (TUT) on your muscles. Tempo (rep speed) refers to how quickly you lift the weight (concentric or "positive" phase) and lower the weight (eccentric or "negative" phase).

The 3-point tempo prescription of 2-0-1 means that you take 2 seconds to lower the weight, zero second pause at the bottom (stretch), and take one second to lift the weight. A more complicated 4-point tempo prescription adds the 4th digit for the time to hold (contracted) at the top of lifting.

For example, a "3-0-2" tempo prescription on the original straight set routine would make a huge impact on how you feel on the muscles and muscle growth. You'll probably start to feel that kind of unbearable muscle soreness by the 8th rep. You're struggling through the last two reps. That's the difference!

Variation #6 Anabolic/Anaerobic Conditioning
By reducing the rest interval between sets (say from 1 minute to 45 seconds), you'll be able to improve your anabolic conditioning and anaerobic fitness. You only rest till you're "almost" recovered and go for the next set. You don't wait around for 3 to 5 minutes till fully recovered.

Watch out for this routine as it's very taxing to your mind and body. You probably have to reduce the weights, too. So check out your ego.

One extreme example of this variation is modified Olympic Power Training Routine . Anaerobic conditioning and performance is achieved by training and pushing VO2 max and lactic acid or lactate threshold .

Variation #7 Periodization
I covered this topic before about periodizing your training program . After a few weeks of dedicated and consistent training, you've gained some muscles, become stronger, and are able to lift heavier or more reps. That's, you're adapted to the workout routine. You need new stimulus to continue to build strength and grow muscles by progressive overloading .

Why not try 3 sets x 12 reps at 45-second rest interval or 4 sets x 8 reps at 90-second rest interval, even on the same weights and exercise combination?

Get in the Program and Stay on It

Aren't you having enough yet? The list of variations can go on if you start to add more or different exercises to work on chest muscles. There are also other training methods such as tri-set, giant set, drop set, forced rep, super slow rep, "negative" focused rep, etc. You see, there are a lot more variations available for changing up your weight training routine than you can imagine. You'll never be bored with weight training.

One mistake made by many beginners is that they change their workout routine too often. Some keep changing their programs or routines in every workout or evey week. They try all sorts of fancy body part split routines they can find in the books, body building magazines or from their gym buddies.

No Program Hopping

You have to stay on and complete one program for a prescribed period, be it 3, 6 or 8 weeks. Do not try a different variation in every workout; otherwise there is no accumulated, consistent and positive training effect on the muscular, neurological and hormonal levels. It also needs to be designed and integrated into the longer training macrocycle as periodization .

Each variation has its purpose and effect. Define your training goal first. Pick one variation of your current workout routine and stay on it for at least three weeks. It may help you break your training plateau. You may see new strength gain and muscle growth in no

How to Get Out of Your Workout Rut

Have you been doing the same old workout routine over and over? 10 reps by 3 sets?

It's insane to expect different (and better) results by doing the same things over and over.

It's about time to change up your strength traiining rouitne if you haven't gained strength or muscles, or lose fat.

Let's look at the training variables you can manipulate for weight training (resistance training): 

• Selection of exercises
• Order of exercises
• Weights (resistance)
• Sets
• Reps
• Tempo (rep speed)
• Rest interval
• Loading pattern
• Periodization program

Reasonably simple, huh? Yes, but there's more to it. The combination of all these variables determine your training volume and intensity and your results. 

Let's look at an example. Say you want to work on your chest (pectoral muscles) by choosing dumbbell flat bench press and dumbbell fly exercises (your selection of exercises). One classical straight-set workout may look like this (after light-weight warm-up sets) : 

Classical Straight Set for Hypertrophy ( Muscle Building)
Dumbbell Bench Press: 60 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Dumbbell Fly: 30 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest 

Comments: The order of exercises is dumbbell bench press first followed by dumbbell flyes. Each exercise is performed for 3 sets by 10 reps at respective weights. The lifting tempo is 2-0-1 rep speed. The rest interval between sets is one minute. The weight loading pattern is straight set; i.e., same weight through each exercise. Some people may call Dumbbell Flyes as "post-exhaustion" set in this combination. 

What Else Can You Do?

Well, a lot more than you think.

The following shows three variations to above weight training routine with comments.

Variation #1 Pre-exhaustion Set
Dumbbell Fly: 35 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Dumbbell Bench Press: 55 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest

Comments: The order of exercises is reversed. Flye is an isolation exercise that would tire out your pec as an "pre-exhaustion" set. You may be able to "fly" more weight first, but you almost wouldn't be able to lift as much in the subsequent Bench Press (a compound exercise).

Variation #2 Straight-Set for Maximum Strength
DB Bench Press: 75 lbs x 5 sets x 3 reps, 2-0-1 tempo, 3 minute rest
Dumbbell Fly: 40 lbs x 5 sets x 3 reps, 2-0-1 tempo, 3 minute rest

Comments: By reversing the set x rep combination to the low rep range and heavier weights, you're training for maximum strength development. Training load and intensity are higher. You typically have to reduce training volume and rest longer between sets to recover from metabolic and physiological stresses.

Variation #3 Super Set
Dumbbell Bench Press @ 60 lbs x 10 reps (2-0-1 tempo) followed immediately without rest with Dumbbell Flyes @ 30 lbs x 10 reps (2-0-1 tempo)
Repeat this superset two more times for a total of 3 sets with1-minute rest between supersets.

Comments: Superset means you do two exercises back to back without rest. Take the rest till you finish both exercises as one set. These two exercises could target the same muscle group as it is in this case. You can also superset unrelated muscle groups (such as leg and shoulder) or opposing muscle groups (biceps and triceps).