Hello everyone,
Today’s topic should come as a sigh of relief…
As it turns out, most people think that they should eat less when they want to lose weight.
The truth is, very often people should be eating more, not less.
Think about it, when you begin an exercise program for the first time in awhile and you restrict calories at the same time, you are basically sending a mixed signal to your body and asking it to shut down. Imagine a marathon runner finishing a race and refusing food. You’d think them crazy, right?
Well, I think you’re crazy to diet.
You’re basically doing the same thing. A new exercise program coupled with starvation is no less stressful for your body than a marathon is for a marathon athlete. At least they are used to this type of stress/demand placed on their bodies.
You, on the other hand, may be introducing physical activity stress to your body for the first time in years. (or ramping up your program for the first time in years)
It’s important you eat more in the beginning, especially, b/c your body needs the help. Then, once a bit more accustomed to an exercise program, you can cut a few calories back.
Right now,
more calories = more muscles
&
more muscles = higher metabolism
Plain and simple, do not deprive your body of nutrients when you want to lose weight.
Instead, fuel your body with the right nutrients and keep your fire burning.
Friday, November 28, 2008
Tuesday, November 25, 2008
FAT loss vs Weight loss
Understanding the difference between fat loss and weight loss is a critical component in any fitness program. Many people confuse the number on the scale with their fitness level, although this can be quite misleading at times.
It is more important to monitor body fat percentage during the course of a fitness program, in order to best determine the ratio of muscle to fat in the body, or fat free mass to fat mass. By shifting the ratio of muscle:fat, it is possible to shift one’s metabolism. Once a metabolic shift has occurred, weight loss just happens.
It is all too often that prospective clients come to me upset about the number they see on the scale. The truth is, there is a such thing as “skinny fat people,” and “thin, heavy people.” The American Heart Association continues to emphasize the importance of BMI (body mass index), and this is important for heart health, as well as stress attenuation for the human body. However, the body’s ability to function optimally also lies in its ability to maneuver effortlessly.
When a body is imbalanced, or has too much fat mass, it is constantly in a state of hardship. Every time a muscle is recruited for a task that requires endurance, the heart is left overworking and undernourished. Through improved lower extremity strength, the venous system does not have to work as hard. This is called a ‘muscle pump system,’ meaning that the muscles in your lower and upper leg work together to help squeeze blood back to the heart, thereby decreasing stress on the cardiovascular system as a whole.
For this reason, many diets can be misleading. By depriving your body of essential nutrients it needs to build muscle, like protein, it is difficult to sustain any level of permanent weight loss. Naturally, as muscle wastes away and the amount of fat free mass in the body dissipates, a person’s metabolism will decrease. Over time, this results in rebound weight gain, and a feeling of depression.
Through the proper nourishment and a guided exercise program, this is not necessary. It’s important to speak with your doctor, or personal trainer to discuss the correct ratios of nutrients, as well as the appropriate exercise prescription before trying to lose weight. It may turn out that you have set yourself up for failure if you’re not careful.
It is more important to monitor body fat percentage during the course of a fitness program, in order to best determine the ratio of muscle to fat in the body, or fat free mass to fat mass. By shifting the ratio of muscle:fat, it is possible to shift one’s metabolism. Once a metabolic shift has occurred, weight loss just happens.
It is all too often that prospective clients come to me upset about the number they see on the scale. The truth is, there is a such thing as “skinny fat people,” and “thin, heavy people.” The American Heart Association continues to emphasize the importance of BMI (body mass index), and this is important for heart health, as well as stress attenuation for the human body. However, the body’s ability to function optimally also lies in its ability to maneuver effortlessly.
When a body is imbalanced, or has too much fat mass, it is constantly in a state of hardship. Every time a muscle is recruited for a task that requires endurance, the heart is left overworking and undernourished. Through improved lower extremity strength, the venous system does not have to work as hard. This is called a ‘muscle pump system,’ meaning that the muscles in your lower and upper leg work together to help squeeze blood back to the heart, thereby decreasing stress on the cardiovascular system as a whole.
For this reason, many diets can be misleading. By depriving your body of essential nutrients it needs to build muscle, like protein, it is difficult to sustain any level of permanent weight loss. Naturally, as muscle wastes away and the amount of fat free mass in the body dissipates, a person’s metabolism will decrease. Over time, this results in rebound weight gain, and a feeling of depression.
Through the proper nourishment and a guided exercise program, this is not necessary. It’s important to speak with your doctor, or personal trainer to discuss the correct ratios of nutrients, as well as the appropriate exercise prescription before trying to lose weight. It may turn out that you have set yourself up for failure if you’re not careful.
Monday, November 24, 2008
stretching
One of my clients asked me what are some good stretches, but before I listed them I wanted to give a little background. You should never stretch a cold muscle, always warm-up first. Stretching has been shown to decrease strength during a workout, so stretch after to avoid inflammation and increase future range of motion. Stretch to the point of slight discomfort. The best stretches are done with a trainer, called assisted stretching or PNF stretching proprionuromuscular facilitation. This link has some good stretches. I also strongly recommend yoga. I have been doing yoga for about a month and have constantly gotten more flexible. http://www.coolrunning.com/engine/2/2_1/126.shtml
one arm side stretch
overhead arm pull
chest stretch
upper back stretch
shoulder stretch
lower back stretch
thigh stretch(standing)
calve stretch
hamstring stretch (standing)
groin stretch(standing)
neck rotation
arm and shoulders rotation
hip rotation
knees and ankles rotation
also, extensions can be good for the warm-up standing on one foot, (you can hold yourself with a fence or chair for balance) raise one leg, and do an overstretched stride, imagine a football kicker, kickin up as far as you can, and then the same towards the back
one arm side stretch
overhead arm pull
chest stretch
upper back stretch
shoulder stretch
lower back stretch
thigh stretch(standing)
calve stretch
hamstring stretch (standing)
groin stretch(standing)
neck rotation
arm and shoulders rotation
hip rotation
knees and ankles rotation
also, extensions can be good for the warm-up standing on one foot, (you can hold yourself with a fence or chair for balance) raise one leg, and do an overstretched stride, imagine a football kicker, kickin up as far as you can, and then the same towards the back
Workout of the Day
DB Row 3 sets run the rack from 30lbs down to 8lbs completing as many reps at each weight as possible
*remember this is my personal workout and works great for me. For a customized workout contact me at bmusick@prairielife.com
*remember this is my personal workout and works great for me. For a customized workout contact me at bmusick@prairielife.com
Powerfoods!
Add at least 6 of these powerfoods to your diet each day.
Almonds and other nuts, Beans and other legumes, Spinach and other green vegetables, Dairy, Wieght Control instant oatmeal, Eggs, Turkey and other lean meats, Peanut Butter, Olive Oil, Whole Grains breads and cereals, Whey Protein Powder, Any Berry.
Almonds and other nuts, Beans and other legumes, Spinach and other green vegetables, Dairy, Wieght Control instant oatmeal, Eggs, Turkey and other lean meats, Peanut Butter, Olive Oil, Whole Grains breads and cereals, Whey Protein Powder, Any Berry.
Gain a trainer!
Your New Year's resolution could still use a good support staff. Build that new body with a personal trainer certified by the top angency in the world. For a chance to win 12 months of FAT-shredding online personal training (a $1800 value), contact me at bmusick@prairielife.com or elitetraining@hotmail.com
Exercise of the month
Hold a pair of light Dumbbells over your head and in line with your shoulders, and keep your elbows slightly bent. With your back traight, slowly bend as far to the left as you can without twisting your upper body. Pause, then return to the upright position. Now do the same thing to the right. Do 6-10 reps on each side. Rest then repeat.
Friday, November 21, 2008
Loose stubborn belly FAT
Today, I want to share an article I wrote on losing belly fat quickly. A lot of people have commented to me that it’s helped them straighten some stuff out in their heads… hope it helps you too!
Lose Stubborn Belly Fat Quickly
Losing stubborn belly fat can be challenging if you are not living with the correct lifestyle modifications. Stress management techniques, regular exercise, and a decent diet are necessary strategies to ever achieve the flat stomach and toned abs that you are seeking. Many people realize the importance of exercise, but very few understand the implication of stress on belly fat.
Stress increases production of a hormone called ‘cortisol,’ which results in a deposit of belly fat. This is a primitive reaction of the body as, historically, we used this belly fat deposit for food during long winter months of food deprivation. You see, cold weather and lack of food are two stress-producing stimuli that result in the exact same reaction. For this reason, it is vital that we understand starvation diets and extreme dietary modification works to increase deposits of fat in hard to reach areas. It’s a defense mechanism to ensure we don’t starve.
By regulating the amount of cortisol released in our bodies through stress management techniques we can alter body composition to our advantage. The next time you feel stressed by the thought of work, exercise, home, or what have you, I encourage you to practice deep breathing. The suggestion is to breathe in by sniffing, thereby inducing a diaphragmatic breath, and breathe out slowly while exhaling as if you were blowing through a straw. Pursing your lips, or exhaling like blowing through a straw, results in increased removal of carbon dioxide, as well as increased absorption of oxygen. Naturally, oxygen has an inhibitory affect on our nervous system, allowing us to relax and manage our stress level inappropriately. I personaly have been taking yoga to increase my flexibility and also reduce my stress levels.
Through regular practice of stress management to decrease cortisol levels, combined with a proper exercise and nutrition plan, you can legitimately skyrocket your results in the gym. Unfortunately, most people spend too much time worrying about their body weight, rather than reinforcing their habits by mental exercise as well.
To Your Success!
Lose Stubborn Belly Fat Quickly
Losing stubborn belly fat can be challenging if you are not living with the correct lifestyle modifications. Stress management techniques, regular exercise, and a decent diet are necessary strategies to ever achieve the flat stomach and toned abs that you are seeking. Many people realize the importance of exercise, but very few understand the implication of stress on belly fat.
Stress increases production of a hormone called ‘cortisol,’ which results in a deposit of belly fat. This is a primitive reaction of the body as, historically, we used this belly fat deposit for food during long winter months of food deprivation. You see, cold weather and lack of food are two stress-producing stimuli that result in the exact same reaction. For this reason, it is vital that we understand starvation diets and extreme dietary modification works to increase deposits of fat in hard to reach areas. It’s a defense mechanism to ensure we don’t starve.
By regulating the amount of cortisol released in our bodies through stress management techniques we can alter body composition to our advantage. The next time you feel stressed by the thought of work, exercise, home, or what have you, I encourage you to practice deep breathing. The suggestion is to breathe in by sniffing, thereby inducing a diaphragmatic breath, and breathe out slowly while exhaling as if you were blowing through a straw. Pursing your lips, or exhaling like blowing through a straw, results in increased removal of carbon dioxide, as well as increased absorption of oxygen. Naturally, oxygen has an inhibitory affect on our nervous system, allowing us to relax and manage our stress level inappropriately. I personaly have been taking yoga to increase my flexibility and also reduce my stress levels.
Through regular practice of stress management to decrease cortisol levels, combined with a proper exercise and nutrition plan, you can legitimately skyrocket your results in the gym. Unfortunately, most people spend too much time worrying about their body weight, rather than reinforcing their habits by mental exercise as well.
To Your Success!
Strong Medicine
Go heavy to grow old: Muscular strength can improve your life expectancy, according to University of South Carolina researchers. The scientists found that total-body strength was linked to lower risks of death from cardiovascular disease, cancer, and all causes. The likely reason: Activities that lead to a stronger body, such as resistance training, also help lower blood pressure, control cholesterol, and improve insulin sensitivity. Crunched for time? Let me design you a quick and effective 30 minute total body workout.
Muscle foods
Eat to grow with this muscle-building take on food. It splits your daily calories equally among proteins, carbs, and fat. The result: You'll consume the right balance of muscle-building nutrients while keeping your portion sizes in check.
1)Nuts, avocado 1-2 servings
1/4 cup nuts, 2 Tbsp nut butter, 1/2 avacado
2)Fats, oils 2-4 servings
1 tsp olive oil or other oil
3) Dairy 2-4 servings
1 cup milk, 6 oz yogurt, 1 oz hard cheese, 1/2 cup cottage cheese
4) Fruit 2-4 servings
1 medium whole fruit, 1/4 cup dried fruit, 1 1/2 cup fress fruit
5) Startchy foods 2-4 servings
2 slices of whole grain bread, 1 cup brown rice, 1 cup whole grain pasta, beans, corn, high fiber cereal, 1 small sweet potato
6) Low-startch foods 3-5 servings
1 cup of any veggies besides potatoes or corn
7) High-protein foods 4-8 servings
3 oz meat, 1 scoop protein powder, 3 eggs
1)Nuts, avocado 1-2 servings
1/4 cup nuts, 2 Tbsp nut butter, 1/2 avacado
2)Fats, oils 2-4 servings
1 tsp olive oil or other oil
3) Dairy 2-4 servings
1 cup milk, 6 oz yogurt, 1 oz hard cheese, 1/2 cup cottage cheese
4) Fruit 2-4 servings
1 medium whole fruit, 1/4 cup dried fruit, 1 1/2 cup fress fruit
5) Startchy foods 2-4 servings
2 slices of whole grain bread, 1 cup brown rice, 1 cup whole grain pasta, beans, corn, high fiber cereal, 1 small sweet potato
6) Low-startch foods 3-5 servings
1 cup of any veggies besides potatoes or corn
7) High-protein foods 4-8 servings
3 oz meat, 1 scoop protein powder, 3 eggs
Thursday, November 20, 2008
let's blog!
I really enjoyed writing these blog posts, and I've been overwhelmed with the email response.
Here's the thing... right now, business is growing quickly, which is a good thing, for all of us.You see, every time more people find out about me, more people improve their health. Isn't it exciting to be a part of this?!
Seriously, I never had any idea what a rewarding career path this would be... let alone, how exciting blogging would become. I've now been working online (in a serious way) for about a week. The word is out, the excitement has arrived.
You are part of something special - I mean this. But it could be even more special with a bit more of a community feel. Do you think you have about 1 minute a day to comment on my blog and share your success/failure stories with everyone else?
You see, if we all agree, than we will have a conversation up there every day, where I can offer you more personalized attention. It's come to the point where answering a bunch of emails is desirable, but difficult. Let's give the "blog thing" a try - what say you?
To your success,
Here's the thing... right now, business is growing quickly, which is a good thing, for all of us.You see, every time more people find out about me, more people improve their health. Isn't it exciting to be a part of this?!
Seriously, I never had any idea what a rewarding career path this would be... let alone, how exciting blogging would become. I've now been working online (in a serious way) for about a week. The word is out, the excitement has arrived.
You are part of something special - I mean this. But it could be even more special with a bit more of a community feel. Do you think you have about 1 minute a day to comment on my blog and share your success/failure stories with everyone else?
You see, if we all agree, than we will have a conversation up there every day, where I can offer you more personalized attention. It's come to the point where answering a bunch of emails is desirable, but difficult. Let's give the "blog thing" a try - what say you?
To your success,
Grapes or Raisins?
I like grapes in every which way- fresh off the vine and shriveled up and packed into small red boxes. Each has unique benefits: Red grapes and wine contain the potent antioxidant resveratrol, which is thought to fight cancer and heart disease. While this compound isn't as prevalent in the green grapes from which raisins are made, the little dried up fruit do contain more fiber. According to a University of Maine study, the drying process converts the green grapes' fructose molecules to fructan, a type of fiber that can absorb cholesterol. Data suggests eating a half cup of raisins daily can lower LDL cholesterol levels in patients with high cholesterol. Another benefit to laying grapes out in the sun: concentrated nutrients. Because raisins have the water removed from them, they contain more minerals, amino acids, and other antioxidants per cup. However this also means they have more sugar. So include both in your diet. Put the red grapes on the table and the raisins in your desk drawer.
Wednesday, November 19, 2008
Udderly Huge
As a dedicated "burn more FAT!" reader, you're likely well aware of the benefits of the milk proteins, whey and casein, for promoting muscle growth. But you probably know little about a closely related supplement that also offers muscle-building advantages. That supplement is colostrum, and recent studies show it can offer huge benefits to exercisers.
Colostrum comes from the very same udders that produce the milk you drink. The major difference is colostrum is produced only shortly before and after the cow gives birth. Essentially a form of milk that's much higher in immune-system-enhancing compounds and anabolic agents such as insulinlike growth factor-1, colostrum has also been shown to have higher levels of the hormone leptin than milk. Leptin helps keep your metabolic rate up and hunger down.
Enhancing your immune function can improve recovery and allow you to train harder. In fact, in a 2006 study that cyclists who supplemented with colostrum bettered their cycling performance. You may not be a cyclist, but this research has definite implications for you in the gym. Enhanced cycling performance is similar to enhanced gym performance: you get more reps with a given weight and can train harder for longer. This all equates to greater muscle growth, and fat loss, which is the bottom line we are ALL looking for.
To Your Success!
Colostrum comes from the very same udders that produce the milk you drink. The major difference is colostrum is produced only shortly before and after the cow gives birth. Essentially a form of milk that's much higher in immune-system-enhancing compounds and anabolic agents such as insulinlike growth factor-1, colostrum has also been shown to have higher levels of the hormone leptin than milk. Leptin helps keep your metabolic rate up and hunger down.
Enhancing your immune function can improve recovery and allow you to train harder. In fact, in a 2006 study that cyclists who supplemented with colostrum bettered their cycling performance. You may not be a cyclist, but this research has definite implications for you in the gym. Enhanced cycling performance is similar to enhanced gym performance: you get more reps with a given weight and can train harder for longer. This all equates to greater muscle growth, and fat loss, which is the bottom line we are ALL looking for.
To Your Success!
workout of the day
Leaning lateral Raise 3x12-15
One arm DB Military 3x12-15
Cable lateral raise 3x12-15
One arm cable upright row 3x12-15
BB behind the back shrug 3x12-15
BB Shrug 3x12-15
Walk 8 flights of stair with two 40lb sandbags on shoulders
*please keep in mind this is my personal workout and works well for me. This workout is not personaly designed for you. If you are interested in a personalized workout please contact me at bmusick@prairielife.com
One arm DB Military 3x12-15
Cable lateral raise 3x12-15
One arm cable upright row 3x12-15
BB behind the back shrug 3x12-15
BB Shrug 3x12-15
Walk 8 flights of stair with two 40lb sandbags on shoulders
*please keep in mind this is my personal workout and works well for me. This workout is not personaly designed for you. If you are interested in a personalized workout please contact me at bmusick@prairielife.com
Monday, November 17, 2008
Help me become a better trainer
I am always looking for ways to improve. I know your thinking, "how can you possibly improve", but believe it or not I'm not perfect. I wanted to ask a couple questions in regards to fitness.
What are your biggest fears? about starting/continuing fitness, nutrition, etc
What are your biggest frustrations?
What are your biggest desires?
Please keep all responses clean; this is a family site. And remember today is the day to BURN MORE FAT!
What are your biggest fears? about starting/continuing fitness, nutrition, etc
What are your biggest frustrations?
What are your biggest desires?
Please keep all responses clean; this is a family site. And remember today is the day to BURN MORE FAT!
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