Skip to main content

Tag: weight training

Weight Training to Lose weight | Personal Training Tampa

Weight Loss 101: Lift It to Lose It

Written by Sarah Sponaugle on . Posted in Transformation.

You’re on a mission to lose weight. Not only are you eating better, but you are also burning a ton of calories through daily cardio exercise. So why, despite all these efforts, are you not seeing results?! One reason could be that you’re actually doing too much cardio and not enough weight training. Shocked and confused? We explain…

Myth vs. Fact

Whether this is your first dedicated effort to shed pounds or another frustrating attempt, you’re likely under false pretenses about how weight loss works in terms of overall goals. We explain one of the biggest misconceptions about losing weight…

Myth: If you want to be skinny, cardio is the answer. If you want to bulk up, it’s all about weight training.

Fact: Strength training should be the backbone of your fitness regimen if your ultimate goal is to lose weight!

At Driven Fit + Sponaugle, our trainers work with you to create an overall weight-loss fitness strategy that includes a cohesive mix of cardio and strength training.

Weight Training & Your Metabolism

Burning calories is how your body loses weight, but your metabolism is the driving force behind that process and is how your body converts the calories you consume for energy. So, the faster your metabolism runs, the more calories you burn (even while at rest!). The good news? Strength training is a great way to speed up your metabolism to increase your caloric burn rate.

Adding Muscle Weight to Lose Body Fat

Your metabolism also plays a key role in how it relates to muscle and fat. For example, a pound of lean muscle tissue requires more calories for energy than a pound of fat. Therefore, the more weight you have in muscle, the stronger you become and the more calories you burn!

Looking Beyond the Scale

While in theory, adding more weight seems counterproductive to a weight loss strategy. However, when that added weight is muscle mass, it only revs up your metabolism and sets you up for long-term success with losing unwanted body fat. At Driven Fit + Sponaugle, we encourage all our clients who are trying to lose weight to think beyond the scale! Instead, focus on other signs of progress such as your clothes fitting better, looking more toned, and feeling more confident…just to name a few!

Why Cardio Matters

Don’t read this and start to think cardio isn’t important…because it definitely is! In fact, it is a key component to any well-rounded fitness regimen and offers a ton of benefits, some of which include…

  • Increased endurance
  • Improved heart health
  • Lower cholesterol
  • Weight loss

All we are saying is that cardio goes hand-in-hand with weight training to boost your metabolism and burn calories faster. It’s the difference between working smarter and working harder where cardio should be used as a strategic supplement to weight training.

Gain Muscle to Lose Weight at Driven Fit + Sponaugle

Ready to take your weight loss program to the next level? Our South Tampa fitness and wellness center offers intensive programs to help you lose weight and keep it off! To learn more about our personal training, massage therapy, and chiropractic care services, call (813) 440-3016. To schedule an appointment, text (813) 576-1160.

Personal Trainer Tips Driven Fit Wellness South Tampa

Trainer Tips

Written by Luis Echeverry on . Posted in Personal Training.

Still haven’t tackled that New Year’s resolution to exercise regularly and to live a healthier lifestyle?Okay, so you procrastinated but it’s not too late to get started! Fortunately, there are many ways you can still make 2019 your healthiest year yet with pro trainer tips from Driven Fit. Check it out…

Tip #1: Go in With a Positive Attitude

First things first, in order to have a successful training regiment, you need to have the right mental attitude.  

Don’t look at exercise as a quick fix to improve your physical appearance, but a lifestyle change.  Set realistic goals. Once you have the true goal in mind (ex. stay healthy or live longer), your focus can shift from an ‘I want this body’ mindset. Once you accomplish those goals, set more!

Tip #2: Add Weight Training to Your Exercise Regiment

You may think that weight training will make you bulky, but combining weight training with cardio exercises, such as walking, running and biking, can help you meet your weight loss and fitness goals faster.

If you’re new to weight training, start with basic reps on lighter weights, and work your way up to heavier weights.  A great routine to start with is doing ten minutes of moderate cardio and one to two sets of weight exercises targeting different muscle groups.    

Tips #3: Boost Your Metabolism

Burn some calories with high-intensity interval workout training! This type of interval workout is amazing for boosting your metabolism, which helps you to lose weight quicker.  The goal is to get your heart rate up and then take a break.

At Driven Fit, you can sprint on our True Form. You can use the Total Body Keiser Bike. You can climb the Jacobs Ladder. You can incorporate Full Body Movements. It’s all technically HIIT, as long as it’s intense and with appropriate work to rest ratios depending on if your beginner or advanced.

Please note: if you have health conditions such as heart disease, you should consult with your doctor prior to attempting high-intensity workouts.

Tip #4: Hire a Trainer

When you’re not accustomed to going to the gym regularly, it can be intimidating.  While taking classes such as yoga, Zumba, etc. can get you some support. Please keep in mind adding one-on-one attention will complement any of the above-mentioned classes by improving your muscular balance while adding customized road map.

That’s why it’s a great idea to hire a personal trainer who will get you started on the right track. Our fitness experts will work with you to make sure your routine is a good match for your body and fitness goals.  

Tip #5:  Have Fun!

The best way to keep a consistent workout regimen is to have fun!  Finding ways to enjoy your exercise will help you stick to a program. Try joining a fun group class, playing a sport, or running with a group. Even just listening to your favorite music while you work out can help you stay engaged in your workout. 

Make 2019 your happiest yet and improve your quality of life this year. Are you ready to get started? At Driven Fit, we offer private training as well as semi-private training and will help you get started on a workout routine that fits your fitness goals and lifestyle. For more information, please contact our South Tampa personal trainers at (813) 440-3016.

Jessica Bull Testimonial

Jessica Bull


The physical and mental aspects, truly sets your coaching programs apart.

As runner now aiming for personal bests, Luis’s adaptive coaching has been a game-changer. The custom training plan, precision in pacing strategies, and innovative techniques have propelled me to new heights in my races. 

I've shattered performance plateaus, and each race feels like a triumph. 

What was not even a dream become a reality when 

“I qualified for Boston” showing me anything is possible ????????

Beyond the individual successes, the sense of community fostered by your coaching team is remarkable. 

The support, encouragement, and camaraderie among fellow runners create an inspiring environment that fuels everyone's journey.

Thank you, Luis, and the entire run adaptive coaching team, for the dedication, expertise, and unwavering support. Joining your Run coaching programs has truly been the best decision I've made for my running journey. I'm not just achieving my goals; I'm surpassing them with each stride.

Gratefully,

Jessica

This will close in 0 seconds

Andrew Brown Testimonial

Andrew Brown


I am writing this testimonial with immense gratitude and excitement about the incredible journey I've had with your Run coaching programs, particularly under the guidance of Luis, my run adaptive coach.

Before joining, I was a runner with aspirations of improvement but unsure of where to begin. Luis’s coaching not only provided a structured plan but also instilled confidence in me from day one. 

The personalized approach, tailored to my fitness level and goals, made all the difference.

One of the key benefits I've experienced is the significant improvement in my running technique. 

Luis’s attention to my run programming has not only prevented injuries but has also made my runs more efficient and enjoyable. 

The gradual progression in training ensured that I never felt overwhelmed, and each milestone achieved boosted my motivation.

The mental toughness training incorporated into the program has been transformative. Luis's guidance has not only helped me overcome mental barriers during runs but has also positively impacted various aspects of my life. 

I’m Looking forward to my next few blocks of run coaching leading up to my next marathon in Berlin where I will be looking to reach a sub 4hr marathon ????????

~Andrew Brown

This will close in 0 seconds

Jason Arnold Testimonial

Jason Arnold


The approach of sending workouts directly to my watch and the personalized support provided has been a game-changer in achieving my personal best at the half marathon distance.

The convenience of having my workouts seamlessly integrated with my watch has transformed the way I approach training. It's not just about the ease of access; it's the strategic planning and adaptability that make your coaching methods stand out. Each run felt purposeful, and the progression was noticeable from week to week.

What truly sets your coaching apart is the unwavering support I received. The encouragement, insights, and personalized feedback have been instrumental in my success. It's more than just a training plan; it's a collaborative journey where my goals are embraced and pursued with dedication.

I recently achieved a personal best at the half marathon, and I credit this accomplishment to the meticulous coaching and guidance I received. The precision in pacing, strategic advice on race-day tactics, and the mental resilience training have elevated my performance beyond my expectations.

Thank you, luis and the entire run adaptive team, for the commitment, expertise, and continuous support. Your coaching methods have not only improved my running but have also enriched my overall perspective on fitness and well-being.

~ Jason Arnold

This will close in 0 seconds