How is Exercise Different Between Men and Women ?

     There are some differences to be aware of between men and women when it comes to training. It doesn’t effect how you would go about training, just a heads up.  When training in a hot environment, women tend to have a higher surface area to body mass ratio. This allows more heat to be evaporated, hence, better cooling.  

     Men have a higher sweat rate. This is great for better cooling but it leads to greater fluid loss.  Men need to make hydration a top priority.  This increased sweat rate is mainly due to increased testosterone, causing sweat to occur quicker than estrogen.    


      Increased amounts of testosterone in men leads to greater gains in strength and muscle size. Women have about two thirds the muscle size as men do.  Women have more estrogen than men, but the estrogen can be important for endurance events. 


Why Get A Personal Trainer To Begin With ?

       There are many reasons why you might want to hire a personal trainer, the most popular reason is to get in better shape. This could mean anything from losing weight to building muscle and anything in between.  The better question is why you need to train with Mike Peluso rather than attempting to reach your goals without professional assistance.  Three top reasons are; education, safety, and accountability are most important.  Since starting my pro career, 1983, I have held many accredited certifications and have the experience of helping you achieve your goals in the safest, efficient programs in the shortest amount of time. Safety can be taken two ways, spotting you in an actual session, or designing a safe program according to your physiological status (everyone’s physical capabilities are different). Exercise selection and using the proper amount of weight are vitally important.   Accountability is crucial for results and is critical for people whom struggle to make it to their exercise session regularly. When you know you have an appointment, I will be there waiting for you and knowing you will be charged if you don’t show up, reduce the probability you won’t bail on our session. One of my favorite coaches once said,” a mediocre program completed 100 percent is far better than a fantastic program completed 50 percent.”  Showing up consistently is one of the most critical aspects of improving your fitness goals.


What’s Better: Working Out Fasted or Fed?

It’s commonly thought that working out on an empty stomach can lead to more fat loss due to fat being used as fuel for exercise. The theory is that the overnight fast causes lower stored glucose levels which makes your body shift energy away from carbs in favor of fat. This is not fully supported by science. There is conflicting evidence supporting both sides of the argument.  

Mid your working out in a faster state, energy levels should be taken into account. Without food for any length of time , this effects low  blood sugar levels and is detrimental to performance and it’s unlikelythat your exercise output would be at optimum levels had you have eaten a meal prior to training, this has been shown through research. Another study shown the perception of eating food prior to exercise with a placebo resulted in better performance compared to water alone.  If your in a situation where food isn’t plentiful, this shouldn’t persuade you from not exercising. A fasted workout is better than not working out at all. It is a small difference in outcome.

IMG_1360.JPG Great article for tightening your glutes

Hi. Merry Christmas and happy new year!!  Here’s a great article on developing your glutes and strengthening your posterior.  These movements are supplemental exercise to the “king of all exercises”, the squat!  We used these exercises in special forces and collegiate sports, and along with the squat, these movements are to be used by people to spice up your routine.


New trainee to Mike Peluso, has already squatted more than her body weight, excelled in her federal law enforcement physical tests and continues to drop body fat and body weight!   

Think Out of the Box

be creative in your workouts, especially if you are a tactical athlete (Marine), or a first responder, bored housewife ! Throw on a weight vest or change the plane of an exercise.  In this picture doing a variation of the push-up on Bars to change wrist position with a little more core activation by use of elevated feet and weight vest.

Have fun!! 


Exercise Smart Outdoors in Summer

Firstly Hydrate!  Make sure you drink plenty of water or mix it with some Gatorade or fresh fruit.  

Workout early in the morning before peak heat and humidity.  Get a good warm up for your neuromuscular systems can expect some stress.  Get the heart rate up for that internal stretch of capillaries and muscle fibers.  Feel free to ask questions for me online.  Online training and nutritional guidance is available to set you up for success and help guide you through proper nutrition.   


Exercise without your personal trainer

Having your trainer come to your home your gym or going to trainers studio, is great motivation for you to get up and start moving.  When on vacation or a non- trainer day, you can do these basic exercises to add or maintain your strength, flexibility and your pump. 

on vacation or a bike path, put water in your back pack and hike.  Set a goal of 30 mins and just walk.  Walk for more time if you like and get more results.   

on vacation or a bike path, put water in your back pack and hike.  Set a goal of 30 mins and just walk.  Walk for more time if you like and get more results.


On the beach!  Do some crunches, flutter kicks, mountain climbers, and pushups.  The sand adds natural resistance and fresh air helps recovery and sunshine adds that calcium .



Osteoporosis is at epidemic proportions.  Fifty percent of women over age 50 and 25 percent of men will break a bone due to osteoporosis during their lives. This is not just an old persons disease ! We are seeing more people under age 50 being diagnosed and it is of concern to women and men whom can have brittle bones too. 

         The most effective exercises for preventing osteoporosis and working with those already diagnosed with this disease are weight bearing, resistance training, balance, posture, stress reducing exercise and impact exercise.   

   A safe osteoporosis exercise routine consists of weight bearing exercises for 150 minutes per week. By adding strength training, body weight or hand weights will stimulate bone building cells, improve balance, coordination and agility.  Strength training increases bone density because when muscle contracts, it pulls on the bone. A strong muscle will increase its strength and mass around the bone.  Falls cause fractures, weight training increases balance, agility and strength adds Insurance to combat Kyphosis. Kypjosis effects balance, posture and these symptoms are also corrected through weight bearing exercises. The picture below is a client in a semi private class of whom is over 55.  Consistency breeds success and strength and thwarts the process of osteoporosis.  Call for more info and on line training is available as well as in person training.



 Be creative and use resistance.  You can try doing med -ball slams, forward, side to side , slams from the Russian twist movement.   

Barbell sit-ups are also a good alternative and a great warmup for shoulders and thoracic cavity prior to bench pressing, squatting, etc..   


Recover From Your Workouts

Protein!!!  The key is to get at least 20 grams of protein within 60 minutes after your workout.  Use a combination of whey and casein so you have a fast and slower absorption of the nutrient.    

Protein also will help replenish your energy systems in your cells.  

A perfect reduction of body fat.  This client dropped 6 lbs in eight weeks!!  

A perfect reduction of body fat.  This client dropped 6 lbs in eight weeks!!  


A workout buddy may help you stay focused. Sometimes a solo walk or bike ride may clear your mind, but a workout partner can help you stick with your routine.  

Recent studies indicate workouts with a squad or small group or with a trainer twice per week elevates your estrogens and testosterone for women and men.  

Semi private workouts with Mike Peluso in a private studio or outdoors!  

Semi private workouts with Mike Peluso in a private studio or outdoors!  

The Uglier The Better

Stay focused on your primary exercises.  It is good to vary exercises but don't get caught up on "fad" lifts or the European lifts are the best mindset.  They were conquered twice in one century, that aside, the ugly deadlift variations and power squats are the best total body strength and metabolism boosters you can do.  The bench press is the king of upper body strength and development.  

Contact Mike to enhance your current fitness or strength goals.  

Even the cat wants to get a beach ready body !! 

Even the cat wants to get a beach ready body !! 


To all my clients and their families and friends, HAPPY NEW YEAR.  We will make 2016 a better , healthier, stronger, smarter and more prosperous year .  Remember, fitness is not a final goal, but a journey.  Your journey with Peluso Fitness is a fun eclectic, effective exercise buffet.   

"learning to enjoy exercise can help people make healthier food choices."  When my clients think exercise is fun, and it is with Mike, they tend to make healthier food choices. 



You can't skip sleep and think you can make serious strength gains or increase muscle tone.   

A study in "sleep" journal suggests we need at least six hours of sleep per nite to have better workouts.   

Consistantly getting less than six hours per nite can lead to fat gain, diabetes, slow metabolic syndrome .