One of the best weight loss and fitness investments!

September 6th, 2013

A heart rate monitor measures your heart rate whenever you wear it, at rest, during exercise, or just working around the house. Today’s heart rate monitors have gotten pretty fancy. Now they can do much more than just measure your heart rate:

• They can tell you when you’re in or out of your target range.
• Some measure calories burned (this is an estimate and may not reflect your actual calories burned).
• Some can help you analyze your training and plan future training sessions off that data.

Choosing A Heart Rate Monitor

• Choose a heart rate monitor that fits your needs. There are some made for cycling, running and multi-sport athletes.
• If you’re getting one for weight loss, choose one that reads heart rate and calories expended.
• If you’re a cyclist or runner, you might want to get one with a built in GPS.

Heart Rate Monitors Can Help You Lose Weight Quicker

Train harder and for longer durations and you’ll burn more calories, which will help you shed more fat. Engage in high intensity interval training (HIIT) and you’ll minimize your total aerobic time and achieve better results, more weight loss.

A heart rate monitor that measures calories burned can help you determine what your total daily caloric intake should be. Take in less calories than you burn and you should lose weight. It takes a 3500 calorie deficit to lose a one pound of fat. So, Consuming 500 less calories than you burn daily, for seven days, should give you a one pound loss on the scale for the week.

In my opinion, Polar heart rate monitors are the best! You can find more info about Polar monitors at Polar.com.

What Is Tabata Training?

September 5th, 2013

Tabata training is a particular type of workout that provides similar health benefits to that of cardiovascular workouts, but Tabata training turns up the throttle a bit. If you don’t have a lot of time to spend at the gym, Tabata workouts just might be what you’re looking for. Tabata intervals can be completed in 4 minutes. That’s right… Only four minutes! Tabata falls under the category of high intensity interval training (HIIT).

The Birth of Tabata
Tabata training was founded by a Japanese scientist named Izumi Tabata. He conducted a study at a department of physiology in Japan to compare moderate intensity training with high intensity training. This study was conducted on two groups of athletes; one group used the moderate intensity interval training and the other used high intensity interval training.

In group one, the athletes trained for an hour at a moderate intensity (70% intensity) five days a week for a total of six weeks. Group two trained at high intensity (170% intensity) four days a week for a total of six weeks, with each session lasting only 4 minutes; 20 seconds of intense training and 10 seconds of rest for eight sets.

The Results
Group one had a significant increase in aerobic capacity (cardiovascular). However, the anaerobic system (muscles) gained little or no results. Group two showed great improvement among all its athletes. Their aerobic capacities increased much more than that of group one, and their anaerobic systems increased by 28%. That’s huge! Not only did high intensity interval training have more of an impact on the aerobic systems… It had an impact on the anaerobic systems as well.

Here’s an example of a Tabata Workout
Take two exercises and superset those to intervals of 20 seconds work and 10 seconds rest for eight sets (4 minutes total). For the example below I used two basic exercises, push-ups and jumping jacks.

Example:

Push-Ups (20 seconds)
Rest (10 seconds)
Jumping Jacks (20 seconds)
Rest (10 seconds)
Push-Ups (20 seconds)
Rest (10 seconds)
Jumping Jacks (20 seconds)
Rest (10 seconds)
Push-Ups (20 seconds)
Rest (10 seconds)
Jumping Jacks (20 seconds)
Rest (10 seconds)
Push-Ups (20 seconds)
Rest (10 seconds)
Jumping Jacks (20 seconds)
Rest (10 seconds)

The Dieting Mistake I See Most!

September 4th, 2013

The dieting mistake I see most is… not eating enough.

If you want to lose weight, the first logical step is to reduce your caloric intake, right? It makes sense then, that the more calories you cut the more weight you lose? Wrong! Drastically cutting your calories may work for a short while, but your metabolism will eventually slow down and eventually come to a halt.

If that’s not bad enough, when your caloric intake is too low, your body begins to use your hard-earned muscle as fuel, a process known as catabolism. If it happens, it could further hinder your weight loss. I realize that eating more sounds counterproductive to a weight loss goal, but trust me, more food from healthier choices is usually better. If you cut your calories too low for too long, you’re not going to see results.

Could This Be The Reason You’re Not Losing Weight?

September 3rd, 2013

If you’ve been making a conscious effort to lose weight, exercising and watching what you eat, and still not seeing results…this may be of interest to you. New research has found that a particular gene can mess with your food cravings, causing you to gain weight, according to the Journal of Clinical Investigation.

Earlier research linked a gene called FTO, officially named the “fat mass and obesity associated” gene, to being overweight. Researchers at that time didn’t know exactly how the gene caused people to gain weight. But now, this new study looked at how this gene influences obesity. What researchers found was that ghrelin, an appetite stimulating hormone, was elevated much faster in FTO gene subjects than in those who didn’t have the gene.

When your body functions normally, it stops making ghrelin after you eat because there’s no longer any reason for you to feel hungry. But this research suggests that the FTO gene tells your body to keep producing the hormone anyway, which can lead to an increase in calorie consumption…which in turn can lead to pounds on the scale.

Currently, the only way to know for sure if you possess this gene is to undergo genetic testing. But even if you do have it, that doesn’t mean you’re doomed to be overweight.

If you feel like you’re constantly hungry, try consuming more lean protein and spending more time exercising. Previous research has shown that both strategies are effective ways to reduce ghrelin levels.

Our 30-Day Kick Start Transformation Starts September 3, 2013

September 1st, 2013

Jason Smith Fitness has chosen four weight loss subjects that will have 30 days to lose as much weight as possible via exercise and following a strict diet plan. The four individuals will be training with Jason Smith three days per week using the HIIT (High Intensity Interval Training) training protocol to maximize weight loss. They will be handing in weekly food journals every Friday for Jason’s review. At that time, each lady will get on the scale to see how their hard work is paying off.

The girls received their weight loss goals for the 30-Day program. They are as follows:

Zamantha Tavazon – 25 lbs
Kasey English – 22 lbs
Mari Ramos – 18 lbs
Patty LePore – 15 lbs

You can follow their success at www.facebook.com/jasonsmithfitness

Good luck ladies!!

Vitamins: The Good, the Bad and the Useless

July 24th, 2013

The best method of getting your vitamins is by eating a well balanced diet.

Although this slide show article doesn’t cover all vitamins, it’s a great source for eight common ones. Vitamins: The good, the bad and the useless.

Excuses…they just might kill you!

June 3rd, 2013

Let’s start off with this definition of OBESITY. Keep in mind that obesity is one of our Nation’s leading preventable causes of death.

OBESITY – Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems. Obesity increases the likelihood of various diseases, particularly heart disease, type 2 diabetes, obstructive sleep apnea, certain types of cancer, and osteoarthritis.

Wow! I don’t know about you, but when I read phrases like “reduced life expectancy”, “increased health problems”, and “increases the likelihood of various diseases”, that scares me. Yet millions of people continue to make excuses for not losing weight. Why do you think this is? Is it because of laziness? Is it due to a lack of willpower or self discipline? Whatever the reason…if you’re overweight, headed in obesity’s territory or already there, you can’t afford to have an excuse for not losing weight!

Stop making excuses and start losing weight…otherwise those excuses just might kill you!

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

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

30 Minute Workout: Better Than An Hour?

January 27th, 2013

30 Minute Workout: Better Than An Hour?

If You Want To Lose Weight…make these three weight-loss tips habit!

July 27th, 2012

I’ve been a weight loss coach for over 10 years and have seen many succeed and many fail only because they weren’t yet mentally ready to change. Of those who succeeded, every single one logged their daily meals. It kept them on track. I cannot stress enough how important food journaling is. I cannot stress enough how important it is to get in all your meals and I cannot stress enough how important it is to know how your food is prepared. It’s that simple. Now there is a study that confirms this. These three simple, yet effective habits make all the difference!

Want to lose weight? Adopt these 3 habits