I have heard many different reasons over the years for failed fitness programs. In fact, way too many to even list. My personal opinion is that most people give up way too easily. However, who can blame them with all the misinformation out there. All the fads, gimmicks and over night miracles are enough to confuse anyone. I mean these weight loss companies spend millions of dollars on advertising their products just to take advantage of an already vulnerable consumer. Remember the old adage - If its too good to be true, it probably is. Here are some things that will actually help you reach your fitness goals without getting sucked into one of these scams.
1. Planning - I think this is actually where most people go wrong. You need to plan out your whole fitness program. Most people jump right in without any sort of game plan. They think if they cut some calories and throw in some exercising here and there they will be successful. Lets face it, if it was that easy, everyone would be lean and fit. What you really need to do is write down your whole program. Start by writing down a list of all the good foods that you enjoy. You will be more likely to stick to your diet if you actually enjoy the foods that you're eating. Prepare all your meals ahead of time so they are ready to go when you need them. I usually make most of my meals for the week on Sunday night. Preparing your meals ahead of time will make it easier for you to eat healthy throughout the week. Next, schedule those meals every 2.5 to 3 hours to keep your metabolism high. Just make sure you design a time schedule that you know you can stick to. As far as your exercise program goes, pick specific days and times to schedule your workouts and stick to that schedule. Even if you dont feel like you have the energy on certain days, working out will energize you and make you feel like a million bucks.
2. Support=Motivation - Make sure you let all your family and friends know how important getting fit and healthy is to you and that you would appreciate their help and support along the way. Having the daily support of family and friends will help keep you on track by supplying you with the much needed motivation necessary to stick to your program and therefore guarantee success. If you find that you need some professional motivation to keep you going, hire an experienced, certified personal trainer.
3. More Resistance Training/Less cardio - Thats right-No more 60 minute cardio sessions. If you want to shed fat and re-shape your body, the most effective way to do this is with resistance training. Resistance training, or weight training, will give you that lean muscle tissue which will super boost your metabolism and turn your body into a fat scorching machine. This lean muscle will re-sculpt your whole body by giving you that lean, toned look that you're looking for. You should still include some type of cardio training in your fitness program to strengthen your heart and lungs and help you burn off some extra calories. To get the most bang for your buck, do 20 minutes of high intensity interval cardio training 3 times per week after your resistance training.
4. Compound-Total Body Exercises - When doing your resistance training try to incorporate more compound or total body exercises into your routine. By using these instead of single joint exercises, you will be working more muscles and burning more body fat in a shorter amount of time which will accelerate your results.
5. Accountability - This one is so important. Hold yourself accountable for your fitness program. You hold your own fate. Its your responsibility to make sure you stick to your game plan and stay on track. You must truly want this in order to succeed. Start by writing down a list of short-term and long-term goals and make sure you read them every day. By doing this you will be constantly reminding yourself how important this is to you and making you, and only you, accountable for the outcome.
Follow these simple steps and I guarantee that your new body will be waiting for you right around the corner.
Wednesday, December 10, 2008
Sunday, December 7, 2008
The New Year Client
It's that time of year again. The time when everyone gains weight going to all those holiday parties and then decide on January 1st that they need to get healthy. This "New Year" client is someone that gyms and health clubs look forward to every year. The client that pre pays for a year and only comes for maybe a month or two. I mean who wouldn't like to have someone pay for your services and then never use them. I'll tell you someone. ME! I have built my personal training business on amazing customer service and amazing results. Both of these things are what enables me to keep doing the thing I love to do which is get people in the best shape of their lives. I enjoy helping people shed fat and re-shape their bodies. In fact, my reputation is built on it. Most of my clients are referred by other clients or have just heard from someone how well my programs work. These are the clients that I prefer to work with. The ones that are actually interested in changing their bodies and health forever. You shouldn't need an exuse or a resolution to get healthy and fit. It should be something that you truly want and desire. Those who truly want to lose weight and get in great shape will do anything to succeed. So don't wait until the New Year to get in shape. Do It Now!
Saturday, November 8, 2008
Diet, Nutrition and Exercise
There are three main contributing factors to an overall successful fitness program: Diet, Nutrition and Exercise. Of the three, the one that seems to get the most attention is diet. In fact, some people even go as far as to say that diet should account for 80% of your fitness program. Do I agree with this statement? Yes and no. Although diet is an essential piece of the puzzle when it comes to losing weight and getting lean, the word diet is usually misunderstood.
When most people hear the word diet, they automatically assume that they should cut their calorie intake drastically. This usually leads to under eating which can actually have a negative effect on weight loss by lowering your metabolism. Think of your body as a machine. It needs fuel (food) to be able to function properly. By taking away most of that fuel, the body now has no choice but to slow down all of its internal processes to try to conserve energy. Since fat is one of our internal energy sources, the body will try to hold onto that fat to be able to provide us with that energy when we really need it. In other words, it will slow down our metabolism and make it much harder to burn fat even if we are exercising. That is one of the main reasons why most people hit plateaus when they first start a fitness program. I mean don't misunderstand me, cutting your overall calorie intake should be taken into consideration. However, you should be concentrating more on the quality of the food you are eating rather than the quantity. The easiest way to do this is to try to eat 5 to 6 small meals per day, spaced out 2 to 2 ½ hours apart, consisting of healthy foods that contain the proper percentages of the 3 macronutrients: Carbohydrates, Protein and Fats.
Carbohydrates (or carbs) are simply compounds containing carbon, hydrogen and oxygen and are usually classified as sugars (simple), starches (complex) and fiber. Carbohydrates are an important source of energy for all bodily functions and also help to regulate the digestion and utilization of protein and fat. Carbohydrate intake should typically be about 50% to 60% of your total caloric intake and should mainly consist of healthy high fiber foods such as fruits, whole grains and vegetables.
Proteins are amino acids that are used to build and repair body tissues and structures. Proteins can also be used for energy if overall calories or carbohydrates are insufficient in the diet. Since proteins can be used for both tissue repair as well as energy, protein requirements will increase as total caloric intake is reduced (diet). Because you are now eating less, energy needs may no longer be completely satisfied by carbohydrates and fat intake alone, making protein your chief energy source. Just keep in mind that the goal is to utilize carbohydrates and fats for most of your energy needs, saving protein for tissue repair and growth. As far as sources of protein go, there are many to choose from. Meats, low fat dairy products and supplements are all great choices. Out of the three, meat is probably the one that is used the most. However, I do have a simple rule that you should follow when choosing meat as your protein source. If it doesnt fly or swim, dont eat it. In other words, limit your intake of red meats like beef and pork as these tend to be higher in unhealthy saturated fats. Try to stick to leaner protein sources like chicken, turkey or fish. Protein intake should typically be about 20 to 30% of your total caloric intake.
Fats (or lipids) are the most concentrated source of energy in the diet. One gram of fat yields 9 calories, more than twice the calories per gram of carbohydrates and protein. In addition to providing energy, fats also act as carriers for the fat soluble vitamins A, D, E and K. 99% of the stored fat in your body is called triglycerides. These fatty acids may be saturated or unsaturated and can be classified into three categories: Polyunsaturated, Monounsaturated and Saturated. Polyunsaturated fats such as omega-3 fatty acids (found in salmon) and monounsaturated fat (found in olive and canola oils) are considered to be healthy fats and may actually assist in the treatment and prevention of heart disease, hypertension, arthritis and cancer. Polyunsaturated fats also provide important essential fatty acids which cannot be produced by the body but are necessary for proper health and functioning. Another fatty acid prevalent in todays food supply is trans fats. Trans fats are the process of adding hydrogen to unsaturated fats to make them harder at room temperature and increase shelf life. These fats have been shown to increase bad cholesterol (LDL) and decrease good cholesterol (HDL) and should be avoided whenever possible. Fat intake (mostly from polyunsaturated and monounsaturated fats) should typically be about 10 to 20% of your total caloric intake. However, just cutting calories and eating healthy is not going to have a considerable effect on your physique if you are not expending energy. This is where exercise comes into play.
Exercise is a very important part of a complete fitness program. In fact, I personally believe that it is the most important. Your exercise routine should consist of at least 30 to 60 minutes per day, 3 to 5 days per week, of moderate to intense physical activity. This activity should include a type of resistance, cardiorespiratory (cardio) and flexibility training.
Resistance (weight) training can include the use of free weights (dumbbells, barbells), machines (cables, plate loaded) or bodyweight exercises (pull-ups, push-ups, dips). Cardio training can be done using a variety of equipment such as machines (treadmill, elliptical, stationary bike) and/or activities (running, jogging, biking). The most effective form of cardio training is called HIIT or high intensity interval training. This form of training incorporates the use of short all out bursts of energy coupled with short periods of rest. (For example Running on a treadmill for 1 minute followed by a slow walk or complete rest for 1 minute). Last, but definitely not least, is flexibility training.
Flexibility training (stretching) should be incorporated into the warm up and cool down portion of your exercise program. The warm up portion should include a type of active-isolated and/or dynamic stretching. Active-isolated stretching involves the process of using prime mover muscles (agonists) and all assisting muscles (synergists) to move a joint into a range of motion. In other words, take any static stretch and execute it by performing repetitions (5 to 10) and holding the stretch positions for 2 seconds. Dynamic stretching consists of using the force production of a muscle and the bodys momentum to take a joint through its full available range of motion. A good example of dynamic stretching is to perform 10 bodyweight squats, 10 lunges and 10 medicine ball rotations consecutively, one after another. These stretches will warm you up by increasing tissue temperature, circulation and nutrient transport to joints which will allow greater range of motion and increase performance.
The cool down portion of your program should include the use of static stretching. Static stretching is the process of passively taking a muscle to the point of tension and holding that position for 10 to 30 seconds. An example of a static stretch would be holding a lunge position for 10 to 30 seconds. Performing this type of stretching at the end of your workout will help to reduce muscle soreness and assist in bringing tight muscles back to their proper lengths.
In summary, a fitness program will only be successful if you follow a healthy diet and a consistent exercise routine. The goal is to expend more energy than you take in (more exercise and less eating). Will you lose weight if you cut calories and dont exercise? Maybe... But the whole point is to lose body fat and alter the overall shape of your body. By drastically cutting your calories and not exercising, you will end up losing more lean muscle than body fat. This will ultimately show up as less weight on the scale, however, the shape of your body will not change. I truly believe that if you follow the nutritional guidelines that I have laid out for you and add a moderate exercise routine to the mix, you will not only see incredible results, but you will have the physique that you always wanted and absolutely deserve.
When most people hear the word diet, they automatically assume that they should cut their calorie intake drastically. This usually leads to under eating which can actually have a negative effect on weight loss by lowering your metabolism. Think of your body as a machine. It needs fuel (food) to be able to function properly. By taking away most of that fuel, the body now has no choice but to slow down all of its internal processes to try to conserve energy. Since fat is one of our internal energy sources, the body will try to hold onto that fat to be able to provide us with that energy when we really need it. In other words, it will slow down our metabolism and make it much harder to burn fat even if we are exercising. That is one of the main reasons why most people hit plateaus when they first start a fitness program. I mean don't misunderstand me, cutting your overall calorie intake should be taken into consideration. However, you should be concentrating more on the quality of the food you are eating rather than the quantity. The easiest way to do this is to try to eat 5 to 6 small meals per day, spaced out 2 to 2 ½ hours apart, consisting of healthy foods that contain the proper percentages of the 3 macronutrients: Carbohydrates, Protein and Fats.
Carbohydrates (or carbs) are simply compounds containing carbon, hydrogen and oxygen and are usually classified as sugars (simple), starches (complex) and fiber. Carbohydrates are an important source of energy for all bodily functions and also help to regulate the digestion and utilization of protein and fat. Carbohydrate intake should typically be about 50% to 60% of your total caloric intake and should mainly consist of healthy high fiber foods such as fruits, whole grains and vegetables.
Proteins are amino acids that are used to build and repair body tissues and structures. Proteins can also be used for energy if overall calories or carbohydrates are insufficient in the diet. Since proteins can be used for both tissue repair as well as energy, protein requirements will increase as total caloric intake is reduced (diet). Because you are now eating less, energy needs may no longer be completely satisfied by carbohydrates and fat intake alone, making protein your chief energy source. Just keep in mind that the goal is to utilize carbohydrates and fats for most of your energy needs, saving protein for tissue repair and growth. As far as sources of protein go, there are many to choose from. Meats, low fat dairy products and supplements are all great choices. Out of the three, meat is probably the one that is used the most. However, I do have a simple rule that you should follow when choosing meat as your protein source. If it doesnt fly or swim, dont eat it. In other words, limit your intake of red meats like beef and pork as these tend to be higher in unhealthy saturated fats. Try to stick to leaner protein sources like chicken, turkey or fish. Protein intake should typically be about 20 to 30% of your total caloric intake.
Fats (or lipids) are the most concentrated source of energy in the diet. One gram of fat yields 9 calories, more than twice the calories per gram of carbohydrates and protein. In addition to providing energy, fats also act as carriers for the fat soluble vitamins A, D, E and K. 99% of the stored fat in your body is called triglycerides. These fatty acids may be saturated or unsaturated and can be classified into three categories: Polyunsaturated, Monounsaturated and Saturated. Polyunsaturated fats such as omega-3 fatty acids (found in salmon) and monounsaturated fat (found in olive and canola oils) are considered to be healthy fats and may actually assist in the treatment and prevention of heart disease, hypertension, arthritis and cancer. Polyunsaturated fats also provide important essential fatty acids which cannot be produced by the body but are necessary for proper health and functioning. Another fatty acid prevalent in todays food supply is trans fats. Trans fats are the process of adding hydrogen to unsaturated fats to make them harder at room temperature and increase shelf life. These fats have been shown to increase bad cholesterol (LDL) and decrease good cholesterol (HDL) and should be avoided whenever possible. Fat intake (mostly from polyunsaturated and monounsaturated fats) should typically be about 10 to 20% of your total caloric intake. However, just cutting calories and eating healthy is not going to have a considerable effect on your physique if you are not expending energy. This is where exercise comes into play.
Exercise is a very important part of a complete fitness program. In fact, I personally believe that it is the most important. Your exercise routine should consist of at least 30 to 60 minutes per day, 3 to 5 days per week, of moderate to intense physical activity. This activity should include a type of resistance, cardiorespiratory (cardio) and flexibility training.
Resistance (weight) training can include the use of free weights (dumbbells, barbells), machines (cables, plate loaded) or bodyweight exercises (pull-ups, push-ups, dips). Cardio training can be done using a variety of equipment such as machines (treadmill, elliptical, stationary bike) and/or activities (running, jogging, biking). The most effective form of cardio training is called HIIT or high intensity interval training. This form of training incorporates the use of short all out bursts of energy coupled with short periods of rest. (For example Running on a treadmill for 1 minute followed by a slow walk or complete rest for 1 minute). Last, but definitely not least, is flexibility training.
Flexibility training (stretching) should be incorporated into the warm up and cool down portion of your exercise program. The warm up portion should include a type of active-isolated and/or dynamic stretching. Active-isolated stretching involves the process of using prime mover muscles (agonists) and all assisting muscles (synergists) to move a joint into a range of motion. In other words, take any static stretch and execute it by performing repetitions (5 to 10) and holding the stretch positions for 2 seconds. Dynamic stretching consists of using the force production of a muscle and the bodys momentum to take a joint through its full available range of motion. A good example of dynamic stretching is to perform 10 bodyweight squats, 10 lunges and 10 medicine ball rotations consecutively, one after another. These stretches will warm you up by increasing tissue temperature, circulation and nutrient transport to joints which will allow greater range of motion and increase performance.
The cool down portion of your program should include the use of static stretching. Static stretching is the process of passively taking a muscle to the point of tension and holding that position for 10 to 30 seconds. An example of a static stretch would be holding a lunge position for 10 to 30 seconds. Performing this type of stretching at the end of your workout will help to reduce muscle soreness and assist in bringing tight muscles back to their proper lengths.
In summary, a fitness program will only be successful if you follow a healthy diet and a consistent exercise routine. The goal is to expend more energy than you take in (more exercise and less eating). Will you lose weight if you cut calories and dont exercise? Maybe... But the whole point is to lose body fat and alter the overall shape of your body. By drastically cutting your calories and not exercising, you will end up losing more lean muscle than body fat. This will ultimately show up as less weight on the scale, however, the shape of your body will not change. I truly believe that if you follow the nutritional guidelines that I have laid out for you and add a moderate exercise routine to the mix, you will not only see incredible results, but you will have the physique that you always wanted and absolutely deserve.
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