Archive for the ‘Shape’ Category

Don’t Excuse Getting Fatter Because You’re Getting Older

Sunday, January 27th, 2013

Many older adults seem to use their weight gain as an excuse for getting older.

Getting Older Doesn’t Have To Mean Getting Fatter

4 Surprising Reasons Women Can’t Lose Weight

Tuesday, October 4th, 2011

So you’ve been busting your butt in the gym and eating a healthy diet, but the pounds just won’t come off. This article might point you in the right direction to solving your issue. 4 SURPRISING REASONS WOMEN CAN’T LOSE WEIGHT

Work The Entire Body…Not Just The Mirror Muscles!

Tuesday, October 4th, 2011

It seems to be a common practice for many gym goers to only work the muscles they see when they look in the mirror, (i.e., biceps, chest, and quads) and neglecting the muscles on the backside. Working the body in this manner can create imbalances in strength and poor posture which can lead to injury.

One way to make certain you train the body equally is to train opposing muscle groups together, (e.g., chest and back, biceps and triceps, or quadriceps and hamstrings). One of my favorite training protocols is “opposing muscle supersets”. Training two opposing muscles back to back without rest for three to four sets.

Whatever your method of training, don’t forget about the muscles you can’t see in the mirror!

Is Your Body Weatherized For Summer?

Wednesday, February 23rd, 2011

Summer is right around the corner, why not make this one your best! No more wearing the long baggy shorts and big t-shirts at the pool…BREAK OUT THE BIKINI! With three months left until summer, you still have plenty of time to get in shape.

Here’s what you’ll need for your three-month weatherization kit:

– Resistance training – Exercise with weights at least 3x/week to build muscle and burn fat.
- Cardiovascular exercise – Get that heart rate up for at least 30 minutes a day to help create a calorie deficit and burn stored fat.

**Consider enrolling in one of our FIIT Team Training classes, where both resistance training and cardiovascular training are combined per the HIIT protocal**

- Healthy eating – Eat approx. 5x/day (small meals); a lean protein source with a low-glycemic carb.
- Calendar – Write down every week what you plan to do for activity; then cross it out once you’ve completed it.
– Food log – Enter into your journal every time you eat and drink; what, when, and how much.

Body Mass Index…not an accurate way to measure healthy body weight!

Tuesday, September 14th, 2010

I was playing Wii Fit this past weekend with my 16 year old twin daughters. During the initial fitness assessment, you stand on this platform while it calculates your Body Mass Index (BMI). A BMI of 18.5 to 24.9 is considered healthy, 25 to 29.9 is overweight, 30 to 39.9 is obese, and 40 plus is morbidly obese. My daughters found it funny that it calculated my BMI at 28, which puts me in the “overweight” category…just shy of obese. Being a fitness trainer, I know that the BMI system is not an accurate measure. So, needless to say, I made certain to explain this to my daughters.

The Body Mass Index is supposed to be a useful way to estimate a healthy body weight. BMI is calculated from your weight and height, but does not take into account how much lean tissue or fat you have. So this form of measurement can be misleading. For example, a 6 foot male weighing 200 pounds with 6% body fat has a BMI of 28.5, as does a 6 foot male weighing 200 pounds with 30% body fat.

If you want an accurate measurement of a healthy weight…have your body fat percentage tested. This form of measurement will give you a more accurate reading of how much of your weight is fat and how much is lean tissue (bone, muscle, organ tissue, blood, etc.).

Here’s a link to what some experts are saying about BMI: Your BMI doesn’t tell the whole truth, experts say

Decrease gym time…increase calories burned!

Wednesday, August 18th, 2010

With the majority of our population being unfit and overweight, we need to be burning more calories. Sometimes our busy lifestyles can get in the way leaving less time for our workouts. What if you could spend less time in the gym and burn more calories??? Well…you can! High Intensity Interval Training (HIIT). HIIT is a great training protocol that works for any fitness level!

MSNBC article: Work/rest intervals ratchet up workouts!

“Why Exercise Won’t Make You Thin” by John Cloud…….WHAT!!!

Sunday, September 20th, 2009

John Cloud is a reporter for Time Magazine. He wrote an article titled “Why Exercise Won’t Make You Thin”. If you don’t want to waste your time reading it, I will summarize it for you. In short, the article says that if you’re trying to lose weight…exercise won’t help. Mind you, he talks about exercise alone without changing eating habits. His article quotes different studies on exercising for weight loss and how none proved exercise helped with losing weight. However, the article doesn’t really talk about the type of exercise or exercise intensity; whether the studies involved aerobic, anaerobic, etc.

When it comes to losing weight, there are numerous studies showing that anaerobic exercise is more beneficial than aerobic exercise. Anaerobic exercise requires more glycogen (stored blood sugar) and aerobic exercise requires more oxygen, as far as the energy pathway goes. Weight lifting is a form of anaerobic exercise. Lifting weights, also known as resistance training, will increase muscle which in turn will increase your basal metabolic rate (BMR), thus helping with fat/weight loss. So, I think it’s important to know what kind of exercise/intensity he’s referring to when he states, “Why Exercise Won’t Make You Thin”.

I can typically get my clients to burn between 300 and 500 calories in a 30 minute session of anaerobic/aerobic activity. For someone working out with my same intensity for three times a week this calculates to approximately: 900-1500 calorie deficit per week, 3600-6000 calorie deficit per month, and 46,800-78,000 calorie deficit per year. This can produce as much as 22 pounds of fat loss per year for someone that kept their calories the same as before they started their weekly workout routine; and much more for those who changed their eating habits and calorie consumption to fit their new found exercise program.

One of John Cloud’s excuses as to why exercise doesn’t help with weight loss is because exercise can make you hungry…causing you to eat more calories; more calories than your exercise session burns. Well, duh John…exercise requires energy…and food is energy. You just have to watch what type of food you put into your mouth. And if you’re wanting to lose weight and get healthier, why would you not want to refuel your body with the healthiest food available!

John, just because you exercise doesn’t mean you’re going to get “thin”. You have to be conscious of how you exercise, what you eat and how much of it you eat. You can’t walk on a treadmill while you eat a donut and expect to lose weight just because you’re doing some form of exercise. Just like you can’t expect to ever save money if you spend all you earn.

Women: Should you be afraid of building “HUGE” muscles from weight training?

Thursday, August 20th, 2009

A common concern among women wanting to start an exercise program is that they don’t want to build large, freaky muscles. The vast majority of women seem to believe that if they exercise with weights, they’re going to become “HUGE”. This is definitely not true. I work out with weights five days a week and I’m not a huge muscle-bound guy. Getting huge is not my goal, but what I’m saying is…it’s not easily accomplished…even for a guy.

The average woman doesn’t produce the testosterone levels needed to create “HUGE” muscles. A woman’s testosterone levels are about seven times less than that of a man’s. The extra testosterone a male possesses is the main reason why it’s easier for men to build more muscle and typically lose fat quicker than women. The more muscle one has the faster the metabolism…the faster the fat burn. For every pound of lean muscle you build, your basal metabolic rate (BMR) increases by approximately 30-50 calories per day; ten extra pounds of muscle can burn up to 500 extra calories a day.

Bottom line: Although most women don’t want “HUGE” muscles, they do want a firm, toned, shaped body…which comes from building muscle.

WHAT’S IT GOING TO TAKE!!!

Saturday, August 15th, 2009

I wake up at 4:30am Monday through Friday every week. When Saturdays come around…I like to sleep in until at least 6:30am, but this morning I couldn’t. I woke up around 5am with someone on my mind. Is this “someone” you??

What’s it going to take to get you to lose that weight? I hear you complain about back pain and knee pain. I hear you talk about the emotional pain associated with being overweight. I see the depressed state you’ve allowed yourself to drop into. I see how much your weight affects your everyday life, but yet…..you continue to do nothing about it. What’s it going to take??? I feel your hurt and I share your tears, but it’s not up to me. The WANT is up to you!!! You have to REALLY want to change in order to make a change. It’s ALL up to you. So, are you going to continue to sit around on your butt feeling sorry and depressed! Or is today the day that you’re going to FINALLY say ENOUGH IS ENOUGH!

How do you get rid of that lower belly fat?

Thursday, April 17th, 2008

Lower belly fat is typically the last area of fat to go. Diet and exercise are the keys in reducing excess body fat. In order to burn fat you have to create a caloric deficit; this means consuming fewer calories than your body is burning. In addition to diet, strength training will help to burn additional calories as well as increase your lean muscle mass.