Combining Interval Training and Complexes for Maximum Fat Loss

By Nunzio Signore (BA, CPT, NASM, PES, FMS)

Barbell Complex and Interval Training - 1My clients frequently ask me for workouts they can do on their own on the days they do not workout with me.  Since the main goal of many of my adult clients is always to reduce body fat and lose weight, I never prescribe them the traditional cardio workouts that use the elliptical, stationary bike and treadmill.  These are extremely ineffective for anyone looking for fat loss.  At the same time, these are also the types of workouts everyone starts to do when they are trying to lose weight. [Read more…]


10 Steps to Losing Body Fat… and Keeping It Off! – Part 1

By Nunzio Signore (B.A., CPT, NASM, PES, FMS)

Adult Blog 1 - 1

Exercise is most effective for reducing body fat when you pair it with a smart diet that leads to a reduction in energy intake.  This is not as easy as it seems only because we have a hard time getting the two to work in sync with each other.  [Read more…]


Success = Genetics x Environment

By Nunzio Signore (B.A. / N.A.S.M. / F.M.S. / P.E.S.)

Split Squats_

I get tired of hearing people say “his father was an ex All–American” or “that entire family is athletic”.

True, genetics does play a part in an athlete’s development, but being great isn’t just about winning the genetic lottery.  It’s a combination of a few other things that are equally important and sometimes trump genetics completely.

I recently read the book “Talent is Overrated” by Geoff Colvin in which he talks about genetics (born with it) and environment with “deliberate practice” (we’ll get back to this in a minute).  Colvin said that it basically boils down to this simple equation:

Success = Genetics x Environment  (w/ Deliberate Practice)        [Read more…]


Lifting for an Injury Free Season


By Nunzio Signore (BA, NASM, PES, CPT)

Most injuries in young athletes occur towards the end of the season. This is brought on by the wear and tear of endless practices and games which leave the body tired. Once this happens, functional movement patterns become compromised and injury can occur.

Not only is strength training safe, it can help drastically reduce the risk of injury in children (and adults!!). This brings us to the question,” what is a good age for kids to start strength training and how?” Good question. The truth is growth plates and bone maturation is different across different parts of the body. Parts of the elbow mature around 10-13yrs., the shoulder 16-19yrs., where some like the clavicle don’t reach maturation until ages 20-23 yrs. [Read more…]


Strength and Conditioning Can Be the “Deal Breaker” for Young Athletes

dlBy Nunzio Signore  (B.A., NASM, PES, CPT)

Aside from the obvious things a college coach or recruiter looks for when evaluating a ball player (arm strength, hitting power and defensive ability), one of the biggest deal breakers is a player’s size and body composition.

Size and body comp can go deep into projecting the future both performance-wise and health wise of a ball player.

College coaches also look at a player’s body type to determine what they’ll look like, and how well they’ll hold up to the tougher demands of a college strength program. Here at RPP we have developed a training program with both strength as well as mobility and stability training built into the program to ensure joint health . This can go a long way in preparing a player in the off season, as well as ensuring that they will finish as strong as they started during the season.

[Read more…]


Use Lower Rep Schemes

A common mistake many people, primarily women, seem to make when trying to lose weight and create lean muscle is working in a rep range that does not go along with their body transformation goals.   There are several rep ranges, here is a brief run through of the common ones:

1-5 Reps

When working in this rep range, the central nervous system is highly active and more muscle fibers are recruited due to the heavy load of the weight.  Muscle size does not increase as much as compared to working with higher reps but strength gains are enormous.

6-12 Reps

When performing this amount of reps, the adaptions are metabolic and cellular, this leads to hypertrophy.  Hypertrophy makes people bigger and stronger but not as strong as the strength performing in the 1-5 range. [Read more…]


Training Baby Boomers

Baby-boomers-stay-fit1-1-300x203I often hear people say, “I just don’t have the time to exercise” or “I don’t want to spend the money”.  Well, what fits into your budget and busy schedule better, exercising 1 hour/day, or feeling like crap 24 hours/day?

The fact is, you’re going to spend the money at some point either in a gym or in a nursing home. [Read more…]


The Time Is Now

I sometimes kid one of my 26 year old trainers at RPP telling him “at 25 the body starts to die.

Most people don’t begin to “feel it” until about age 50. At this point it’s harder to muster up the nerve to start an exercise program even though everyone knows the best time to start is “yesterday.” Don’t wait until you are 60 to try and undue 30 years of damage. [Read more…]


10 of the Top Ways To Reduce Body Fat and Build Muscle

1. Get eight hours sleep per day. This helps the body to repair itself, which aids in building muscle and turning our bodies into calorie burning machines.

2. Strength train at least 2 to 3 times per week. Training with weights using a full body circuit and using compound movements (movements that require more than one joint to perform the movement). [Read more…]


Why Women Should Train With Weights

Women With Weights - 1By Nunzio Signore (BA, CPT, NASM, PES, FMS)

From years of working out and working in various gyms I can’t tell you how many times I see the same scenario – the poor uninformed female flailing away with the pink 3 lb. dumbbells in hopes that her body is mysteriously going to turn into Giselle’s.

Over the years, I have trained a vast array of clients, from Division I athletes to overweight clients, with about 70% of the adults being women.  The one thing I’ve learned is that strength training with 70-85% of your one rep maximum is not only beneficial but necessary for the female species. Most females have a lower strength to body weight ratio than males. Females also put on more lower body fat as they mature than males, not to mention their high-risk of osteoporosis as they get older.

So why don’t more women strength train with weights? [Read more…]