Calories Burned = Fat Burned = Weight Loss
Low Intensity Workout vs. High Intensity Workouts
You've heard me say this before, however I still see many of you doing steady state cardio so:
Let’s solve the debate on low intensity vs. high intensity workouts. There are many conflicting statements about how long and how hard you need to exercise in order to lose weight.
A high intensity workout, which is defined as exercises which will push your heart rate up to 75% of its maximum or more, is infinitely better. High intensity workouts have been proven to increase metabolism and burn more calories. In fact, high intensity burns 9 times more fat per each calorie burn during exercise. The reality is that the activity that expends the greatest amount of total calories will lead to the most amount of fat burned! Best of all, the benefits become evident in a matter of weeks! High intensity exercise it's not for beginners or those with certain health problems.
American College of Sports Medicine Position Stand - The recommended quantity and quality of exercise for developing and maintaining cardio respiratory and muscular fitness, and flexibility in healthy adults, Med. Science. Sports Exercise., Vol. 30, No. 6, pp. 975-991, 1998:
"The combination of frequency, intensity, and duration of chronic exercise has been found to be effective for producing a training effect. The interaction of these factors provide the overload stimulus. In general, the lower the stimulus the lower the training effect, and the greater the stimulus the greater the effect. As a result of specificity of training and the need for maintaining muscular strength and endurance, and flexibility of the major muscle groups, a well-rounded training program including aerobic and resistance training, and flexibility exercises is recommended. Although age in itself is not a limiting factor to exercise training, a more gradual approach in applying the prescription at older ages seems prudent. . ."
The reality is that low intensity exercise burns fewer calories. To achieve the same benefits of a high intensity workout, you are going to have to exercise longer. So, if you are going easy with your exercise, your are going to have to exercise longer!
Maximum Heart Rate (MHR or max HR)
Your maximum heart rate is a specific number, the maximum number of contractions per minute that your heart can make or the highest number of times a heart can beat in a minute of exercising, usually expressed as beats per minute.
It is very easy to determine an estimate of your maximum heart rate.
How to determine you Target Heart Rate Zone
MHR = maximum heart ratebpm = beats per minute
30 year-old woman
40 year-old woman
50 year-old woman
60 year-old woman
Find your maximum heart rate (MHR) by subtracting your age from 220.
220 - 30 = 190 MHR
220 - 40 = 180 MHR
220 - 50 = 170 MHR
220 - 60 = 160 MHR
Next multiple (MHR) by 0.60 = lower end of the target heart rate zone.
190 x .60 - 114 bpm
180 x 0.60 = 108 bpm
170 x .60 = 102 bpm
160 x .60 = 96 bpm
Next multiply (MHR) by 0.90 = upper end of the target heart rate zone.
190 x .90 = 171 bpm
180 x 0.90 = 162 bpm
170 x .90 = 153 bpm
160 x .90 = 144 bpm
Target heart rate zone
114 to 171 bpm
108 to 162 bpm
102 to 153 bpm
96 to 144 bpm
The two numbers above represent the target heart rate zone. You should strive to stay between these two numbers during your workout.
You can go even high if doing interval training!
NOTE: These formulas apply only to adults. Remember the above example is only an estimate. Everyone is diffent,
Low Intensity Workout vs. High Intensity Workouts
Time is definitely an issue when exercising. If you don’t want to spend a lot of time exercising, remember that you can get the more results in a shorter period of time by increasing the intensity of your workout. No more spending hours in the gym!
So start exercising now! The biggest risk in exercise is not starting! Always remember to warm up slowly and to cool down gradually. Push yourself a little harder to reach a new level of fitness. Increase the intensity of your workout and you will immediately find yourself burning more calories in the same amount of time. Burn as many calories as possible when you workout.
Low Intensity Workout vs. High Intensity Workouts
Low Intensity Workout:
50% MHR = 7 calories per minute
90% of those calories are burning fat tissue
vs.
High Intensity Workout:
75% MHR = 14 calories per minute
60% of those calories are burning fat tissue
From the above figures, it appears that you burn more fat tissue when working at a lower intensity (90% vs. 60% from fat tissue), but these numbers are misleading.
Lets look at them another way:
Low Intensity Workout:90% x 7 calories per minute = 6.30 fat calories burned per minute
High Intensity Workout: 60% x 14 calories per minute = 8.40 fat calories burned per minute
After you do the math, you can see that you burn a greater amount of fat tissue calories from a high intensity workout than a low intensity workout (8.4 vs. 6.3 calories burned per minute).
The American College of Sports Medicine suggests a workout should expend 300 calories in order to be deemed a fat-loss workout. This is equivalent to about three miles of jogging or power walking, or 30 minutes of step mill.
Now, I’m not saying that low intensity workouts are bad. Low intensity exercises are beneficial for warming up and cooling down, before and after high intensity phases. Low intensity exercises are also good for the elderly, anyone recovering from an illness or injury, someone who is significantly overweight and out of shape, or someone who is just beginning to workout.
An excellent approach to your training is to mix intensities. Sometimes you go easy and long, and other times you go hard and fast.
Important to remember or my Disclaimer - never workout more than you are in shape to do. Higher intensity workouts should be reserved for those who are already physically fit or have at least been exercising regularly for at least a few months.
Wednesday, January 28, 2009
Thursday, January 22, 2009
Shine in 2009
New Year's is a unique holiday. It's the only holiday that celebrates the passage of time. Perhaps that's why, as the final seconds of the year tick away, we tend to become introspective. Then we wonder: how did time get away from us? And why did all our hopes and dreams never materialize?
Inevitably, that introspection turns to thoughts of self-improvement and the annual ritual of making resolutions.We all do it. We swear to ourselves, "This is THE year" for transforming our lives and fulfilling our goals. We are determined to keep all the promises to lose weight, stop smoking, make more money, be more patient...just fill in the blanks.
Over the last few days millions of people from around the world have asked themselves questions as they figure out how to make 2009 the best year of their lives.
The following is a creative exercise for you to think about how to surpass your potential in the New Year.
In 2009, I'm finally going to__________________________!
How would YOU fill in that blank?
Go ahead, take a minute and give it your best shot... I'll wait right here...
Now fast-forward to December 31st - New Years Eve, 2010. You're reflecting on the past year, jotting down a few notes in your journal.
"I've got a lot to be thankful for this year...
I reduced my credit card debt by $______________________________.
I feel great and now fit into my________________________________.
I have increased my retirement fund by $________________________.
I have achieved a number of goals to include____________________.
I have exceeded my own expectations by__________________________.
I've got nearly enough money saved for a nice family vacation in___________.
"So, what did YOU write down? What are your aspirations for the coming year?Are you ready to make 2009 the best year EVER?
On New Year's Eve, 2007, did you set some Goals and Resolutions?
Did you make promises to yourself, but soon discovered that none of your Resolutions were even met?
Right now you have the opportunity to create history rather than repeat it. How about actively fulfilling your Resolutions this year?
How about surprising yourself by actually following through?
As you reflect on your future life in 2009, would you like to see yourself begin the year fast, focused, and positive?
Are you going to keep ALL your promises to yourself?
ALL you have to do is say YES, I'm ready to turn my resolutions into reality.
To Your Success!
Inevitably, that introspection turns to thoughts of self-improvement and the annual ritual of making resolutions.We all do it. We swear to ourselves, "This is THE year" for transforming our lives and fulfilling our goals. We are determined to keep all the promises to lose weight, stop smoking, make more money, be more patient...just fill in the blanks.
Over the last few days millions of people from around the world have asked themselves questions as they figure out how to make 2009 the best year of their lives.
The following is a creative exercise for you to think about how to surpass your potential in the New Year.
In 2009, I'm finally going to__________________________!
How would YOU fill in that blank?
Go ahead, take a minute and give it your best shot... I'll wait right here...
Now fast-forward to December 31st - New Years Eve, 2010. You're reflecting on the past year, jotting down a few notes in your journal.
"I've got a lot to be thankful for this year...
I reduced my credit card debt by $______________________________.
I feel great and now fit into my________________________________.
I have increased my retirement fund by $________________________.
I have achieved a number of goals to include____________________.
I have exceeded my own expectations by__________________________.
I've got nearly enough money saved for a nice family vacation in___________.
"So, what did YOU write down? What are your aspirations for the coming year?Are you ready to make 2009 the best year EVER?
On New Year's Eve, 2007, did you set some Goals and Resolutions?
Did you make promises to yourself, but soon discovered that none of your Resolutions were even met?
Right now you have the opportunity to create history rather than repeat it. How about actively fulfilling your Resolutions this year?
How about surprising yourself by actually following through?
As you reflect on your future life in 2009, would you like to see yourself begin the year fast, focused, and positive?
Are you going to keep ALL your promises to yourself?
ALL you have to do is say YES, I'm ready to turn my resolutions into reality.
To Your Success!
Wednesday, January 21, 2009
Losing Weight. Who do you believe? If you search the Internet you will find piles upon piles of misguided information. Reason? In 2008 Americans spent $40 billion dollars in weight-loss products. I feel like I have contributed a huge portion of that number over the last five years. I have tried EVERY ab machine imaginable, even the one that "shocked" your stomach. As far as the supplements go, please don't get me started.
I figured I should put the research to good use, and stop someone like you from throwing money away. I have found the fastest way to lose weight though experience. I will also guide you to the supplements that actually work.
Let me first start by letting you know something that you probably already know. Just because you sweat, does not mean you are burning fat. I'm sorry I had to go there, but I wanted to write this like I was talking to myself ten years ago. The only way to burn fat is to have a rapid increase in your heart rate, and no drink will do that. There are basically three and a half ways to burn fat fast and effectively.
Here's The First Way
Wake Up Earlier and Do Cardio Before Breakfast.
Why?
1. Waking up in the morning after an overnight 8-12 hour fast, your body's stores of glycogen are almost completely gone. When you do cardio like this it makes your body burn more fat.
2. When you eat it causes a release of insulin. Insulin interferes with the burning of body fat. Insulin is decreased in the morning; so more body fat is burned when you do cardio before breakfast.
3. There are less carbohydrates (glucose) in the bloodstream when you get up after an overnight fast. With less glucose available, you will burn stored fat. Stored fat is in places that junk food sticks to. (Everyone depending on background has different places that the fat loves to stick to)
4. If you eat before working out, your body naturally burns off what you just ate first before the stored body fat, plus insulin is increased after you eat.
5. When doing cardio in the morning, your metabolism stays elevated even after the workout is over this is called after-burn. When you do cardio at night you burn calories during the workout, but you fail to get the benefit of the after-burn because your metabolic rate drops dramatically as soon as you fall asleep.
The Second Way
High Intensity Interval Training (HIIT)
HIIT is done by alternating brief periods of high intensity work (85% or more) with brief periods of lower intensity work.
As an example, I use the treadmill. I do a daily routine of HIIT training for 20 minutes and it works wonders.
My routine is as follows:
I do 4 minutes of a comfortable pace where I feel like my heart rate is slightly accelerated. On minute 5 it is "go time" you want to really push yourself to get a sprint going. After 1 minute I slow back down to the normal pace I was at until minute 9 I sprint for another minute. I repeat the process at until the time is up.
Why HIIT?
Studies on HIIT have shown a MUCH higher EPOC, (Excess Post-Exercise Oxygen Consumption) which can drastically add to daily calorie expenditure. Scientists compared the effects of two exercise protocols on 24-hour energy expenditure. Group One cycled for 60 minutes at a higher consistent rate. Group Two did HIIT, cycling for two minutes at high intensity followed by two minutes at a low intensity. Group Two burned 160 more calories in 24 hours than Group One. That means Group Two would burn a jaw dropping 11.8 pounds of fat in one year if they did HIIT just working out for half the year!
The best way it was explained to me was like this:
Have you ever seen an overweight long distance runner?
Of Course! Go to a marathon they fill up the streets and some are successful runners.
On the other hand have you ever seen an overweight sprinter?
No. As a matter of fact you would have a hard time finding body fat on a sprinter.
The Third Way
Lift weights!
I know, I know I have heard it from my clients for many years. I don't want to get bulky or muscular. I don't want to look like a man, or my back is as wide as I want it to be. Trust me when I tell you this is one of, if not the most important way.
Why Weight Training?
Ironically, weight training has a much higher magnitude of Excess Post-Exercise Oxygen Consumption or EPOC than cardio training. This means weight training does burn fat - in an indirect way. If you are interested in losing body fat and not lifting weights, it will actually take you longer to get to your goal. This is the best part about weight training;
Another problem that people have when losing weight with no weight training is significant muscle loss.
Here's the best way to explain it.
I know you have seen the celebrity magazines covers that look like a National Geographic cover. You know, the one where your favorite actor or musician looks like they do not eat? This is what happens when the experienced trainer doesn't want to get fired. The celebrity panics because they have not lost the desired weight that the ($5,000 a week) trainer promised them. They stop all weight training regiments along with other factors. Simply because they are concentrated on weight! Not body fat.
In fact if we could take a moment to go inside your bathroom and throw that scale away! You will gain weight working out it is going to happen but, weight does not matter. In fact if you can step off of the scale for a couple of weeks you will see real results the next time you step on it.
The Final Half
Take the Right Supplements!
Before I show you the final half let me make something clear, you need a trainer. If you haven't figured it out already your body is the most sophisticated machine on the face of the earth.
Let me explain with an analogy:
I have never been mechanically inclined. Much to my father's dismay, I take my car to the service center for an oil change. I have never, and will never understand how a car works. In my view it is the second most sophisticated machine I deal with on a daily basis.
The point I am trying to make is simple; you need an expert. You need guidance from someone who understands the most sophisticated piece of machinery on earth. I would recommend hiring a personal trainer, at least for 1 month. If you don't have the monthly resources for a personal trainer, (if you have the discipline) purchase a good diet & workout plan online.(hint: I do online training)
Supplements are key when losing weight, but which ones are real? You'll have to contact me for the other half!
In the mean time take the information I have given you and run with it...literally.
I am Passionate about FAT! loss. My goal is simply to pass on the information I have acquired that works. The web is filled with so much information that simply does not work. My other hobbies include spending time with family, weight training, and marketing.
I figured I should put the research to good use, and stop someone like you from throwing money away. I have found the fastest way to lose weight though experience. I will also guide you to the supplements that actually work.
Let me first start by letting you know something that you probably already know. Just because you sweat, does not mean you are burning fat. I'm sorry I had to go there, but I wanted to write this like I was talking to myself ten years ago. The only way to burn fat is to have a rapid increase in your heart rate, and no drink will do that. There are basically three and a half ways to burn fat fast and effectively.
Here's The First Way
Wake Up Earlier and Do Cardio Before Breakfast.
Why?
1. Waking up in the morning after an overnight 8-12 hour fast, your body's stores of glycogen are almost completely gone. When you do cardio like this it makes your body burn more fat.
2. When you eat it causes a release of insulin. Insulin interferes with the burning of body fat. Insulin is decreased in the morning; so more body fat is burned when you do cardio before breakfast.
3. There are less carbohydrates (glucose) in the bloodstream when you get up after an overnight fast. With less glucose available, you will burn stored fat. Stored fat is in places that junk food sticks to. (Everyone depending on background has different places that the fat loves to stick to)
4. If you eat before working out, your body naturally burns off what you just ate first before the stored body fat, plus insulin is increased after you eat.
5. When doing cardio in the morning, your metabolism stays elevated even after the workout is over this is called after-burn. When you do cardio at night you burn calories during the workout, but you fail to get the benefit of the after-burn because your metabolic rate drops dramatically as soon as you fall asleep.
The Second Way
High Intensity Interval Training (HIIT)
HIIT is done by alternating brief periods of high intensity work (85% or more) with brief periods of lower intensity work.
As an example, I use the treadmill. I do a daily routine of HIIT training for 20 minutes and it works wonders.
My routine is as follows:
I do 4 minutes of a comfortable pace where I feel like my heart rate is slightly accelerated. On minute 5 it is "go time" you want to really push yourself to get a sprint going. After 1 minute I slow back down to the normal pace I was at until minute 9 I sprint for another minute. I repeat the process at until the time is up.
Why HIIT?
Studies on HIIT have shown a MUCH higher EPOC, (Excess Post-Exercise Oxygen Consumption) which can drastically add to daily calorie expenditure. Scientists compared the effects of two exercise protocols on 24-hour energy expenditure. Group One cycled for 60 minutes at a higher consistent rate. Group Two did HIIT, cycling for two minutes at high intensity followed by two minutes at a low intensity. Group Two burned 160 more calories in 24 hours than Group One. That means Group Two would burn a jaw dropping 11.8 pounds of fat in one year if they did HIIT just working out for half the year!
The best way it was explained to me was like this:
Have you ever seen an overweight long distance runner?
Of Course! Go to a marathon they fill up the streets and some are successful runners.
On the other hand have you ever seen an overweight sprinter?
No. As a matter of fact you would have a hard time finding body fat on a sprinter.
The Third Way
Lift weights!
I know, I know I have heard it from my clients for many years. I don't want to get bulky or muscular. I don't want to look like a man, or my back is as wide as I want it to be. Trust me when I tell you this is one of, if not the most important way.
Why Weight Training?
Ironically, weight training has a much higher magnitude of Excess Post-Exercise Oxygen Consumption or EPOC than cardio training. This means weight training does burn fat - in an indirect way. If you are interested in losing body fat and not lifting weights, it will actually take you longer to get to your goal. This is the best part about weight training;
Another problem that people have when losing weight with no weight training is significant muscle loss.
Here's the best way to explain it.
I know you have seen the celebrity magazines covers that look like a National Geographic cover. You know, the one where your favorite actor or musician looks like they do not eat? This is what happens when the experienced trainer doesn't want to get fired. The celebrity panics because they have not lost the desired weight that the ($5,000 a week) trainer promised them. They stop all weight training regiments along with other factors. Simply because they are concentrated on weight! Not body fat.
In fact if we could take a moment to go inside your bathroom and throw that scale away! You will gain weight working out it is going to happen but, weight does not matter. In fact if you can step off of the scale for a couple of weeks you will see real results the next time you step on it.
The Final Half
Take the Right Supplements!
Before I show you the final half let me make something clear, you need a trainer. If you haven't figured it out already your body is the most sophisticated machine on the face of the earth.
Let me explain with an analogy:
I have never been mechanically inclined. Much to my father's dismay, I take my car to the service center for an oil change. I have never, and will never understand how a car works. In my view it is the second most sophisticated machine I deal with on a daily basis.
The point I am trying to make is simple; you need an expert. You need guidance from someone who understands the most sophisticated piece of machinery on earth. I would recommend hiring a personal trainer, at least for 1 month. If you don't have the monthly resources for a personal trainer, (if you have the discipline) purchase a good diet & workout plan online.(hint: I do online training)
Supplements are key when losing weight, but which ones are real? You'll have to contact me for the other half!
In the mean time take the information I have given you and run with it...literally.
I am Passionate about FAT! loss. My goal is simply to pass on the information I have acquired that works. The web is filled with so much information that simply does not work. My other hobbies include spending time with family, weight training, and marketing.
week 3 results
We are in to week four of the contest;
Everyone is doing an absolutely amazing job!
I look forward to helping each of you produce the results you want and deserve.
I want all of you to share how you feel up this point, and what you would like to see more of
Congrats!:
Andy Grieg and Eric Johnson most weight lost!
Darla Chapman most inches lost!
Darla Chapmand and Becky Hamilton most body fat lost!
Darla Chapman: lost 4lbs, lost 10 inches, lost 8%bodyfat= 22 points
Andy Grieg: lost 11lbs, lost 7 inches, lost 1% bodyfat= 19points
Karen Tabuchi: Lost 5lbs, Lost 9 inches, lost 5% body fat= 19points
Anne Arnold:Lost 10lbs, lost 5 inches, lost 2%bodyfat= 17 pointsPhil Hamner:Lost 8lbs, lost 6 inches, lost 2% body fat= 16points
Eric Johnson; lost 11lbs, lost 3 inches, lost 1% bodyfat= 15 points
Kathy Mclain: lost 6lbs, lost 7 inches, lost 0% bodyfat= 13 points
Becky Hamilton: lost 4lbs, lost 1 inch, lost 8% bodyfat = 12 points
George Pierson: lost 5lbs, lost 5 inches, lost 2% bodyfat= 12 points
Adam Utz: lost 4lbs, lost 5 inches, lost 2 % bodyfat= 11 points
Marcus Kean: Lost 6lbs, Lost 2 inches, 3% bodyfat= 11 points
James Chapman: lost 5lbs, lost 4 inches, lost 2% bodyfat=11 points
Barbara Furgason: lost 4lb, lost 3 inches, lost 3% bodyfat= 10 points
JoPierson: Lost 5lbs, lost 4 inches, lost 1% bodyfat= 10 points
Brandon Musick: lost 1lb, lost 2 inches, lost 4% bodyfat= 7points
Mike Drummond: lost 4lbs, lost 2 inches, lost 0%bodyfat= 6points
Emily Tyler: lost 3lbs, lost 0 inches, lost 1% bodyfat= 4 points
Matt Haglund: lost 0lbs, lost 3 inches, lost 1% bodyfat= 4points
Tami Ernesti: lost 0 lbs, lost 0 inches, lost 0% bodyfat= 0points
Everyone is doing an absolutely amazing job!
I look forward to helping each of you produce the results you want and deserve.
I want all of you to share how you feel up this point, and what you would like to see more of
Congrats!:
Andy Grieg and Eric Johnson most weight lost!
Darla Chapman most inches lost!
Darla Chapmand and Becky Hamilton most body fat lost!
Darla Chapman: lost 4lbs, lost 10 inches, lost 8%bodyfat= 22 points
Andy Grieg: lost 11lbs, lost 7 inches, lost 1% bodyfat= 19points
Karen Tabuchi: Lost 5lbs, Lost 9 inches, lost 5% body fat= 19points
Anne Arnold:Lost 10lbs, lost 5 inches, lost 2%bodyfat= 17 pointsPhil Hamner:Lost 8lbs, lost 6 inches, lost 2% body fat= 16points
Eric Johnson; lost 11lbs, lost 3 inches, lost 1% bodyfat= 15 points
Kathy Mclain: lost 6lbs, lost 7 inches, lost 0% bodyfat= 13 points
Becky Hamilton: lost 4lbs, lost 1 inch, lost 8% bodyfat = 12 points
George Pierson: lost 5lbs, lost 5 inches, lost 2% bodyfat= 12 points
Adam Utz: lost 4lbs, lost 5 inches, lost 2 % bodyfat= 11 points
Marcus Kean: Lost 6lbs, Lost 2 inches, 3% bodyfat= 11 points
James Chapman: lost 5lbs, lost 4 inches, lost 2% bodyfat=11 points
Barbara Furgason: lost 4lb, lost 3 inches, lost 3% bodyfat= 10 points
JoPierson: Lost 5lbs, lost 4 inches, lost 1% bodyfat= 10 points
Brandon Musick: lost 1lb, lost 2 inches, lost 4% bodyfat= 7points
Mike Drummond: lost 4lbs, lost 2 inches, lost 0%bodyfat= 6points
Emily Tyler: lost 3lbs, lost 0 inches, lost 1% bodyfat= 4 points
Matt Haglund: lost 0lbs, lost 3 inches, lost 1% bodyfat= 4points
Tami Ernesti: lost 0 lbs, lost 0 inches, lost 0% bodyfat= 0points
Tuesday, January 20, 2009
Men and women are not built the same way.
There is something different in our bodies due to the way hormones change the balance between muscle and fat and shape the size of our bones to respond to different needs later on.
In men, the hormone testosterone determines the size of bones, causes hair growth and deepens the voice. It also regulates the size of the muscle mass, which it turn regulates the metabolism. The more muscle mass, the faster a person burns the calories obtained from food, which is one of the big differences between men and women and between overweight people and those who are fit.
It’s an easily recognizable fact that men and women training side by side do not have the same results. Recent studies have found that women gain weight faster than men and that they have a harder time getting rid of it through exercise. It seems that women have the misfortune of being stuck with the worst part of the weight loss process and also with having to work twice as hard as men to stay in shape. And since this is no easy task for men, you can imagine how bad the ladies have it.
Another thing that makes it even worse for the ladies is the modern obsession with a thin body. Repeated attempts to drop the extra pounds teach the body to hang on to the existing fat and so weight loss becomes harder and harder as the years pass, while the women become more and more desperate and willing to try even half-baked ideas that should simply be avoided. This leads to dieting that makes the person thinner, but not healthier.
Quite on the contrary actually, since there are enough emaciated, rail-thin ladies around to serve as example. A recent study published by the BBC showed that 62 obese women who exercised 4 hours per week and learnt how to cook healthier meals felt a tremendous improvement in their self-image. They lost only 9 pounds over three months, but their blood pressure, cholesterol and heart rates were far better. And they felt much better.
So, maybe women should start to move away from achieving a certain weight to just staying healthy and feeling good regardless of weight.
Maybe this is indeed the future of the weight loss industry: to help people feel better about themselves instead of harming their bodies while chasing a dream.
In men, the hormone testosterone determines the size of bones, causes hair growth and deepens the voice. It also regulates the size of the muscle mass, which it turn regulates the metabolism. The more muscle mass, the faster a person burns the calories obtained from food, which is one of the big differences between men and women and between overweight people and those who are fit.
It’s an easily recognizable fact that men and women training side by side do not have the same results. Recent studies have found that women gain weight faster than men and that they have a harder time getting rid of it through exercise. It seems that women have the misfortune of being stuck with the worst part of the weight loss process and also with having to work twice as hard as men to stay in shape. And since this is no easy task for men, you can imagine how bad the ladies have it.
Another thing that makes it even worse for the ladies is the modern obsession with a thin body. Repeated attempts to drop the extra pounds teach the body to hang on to the existing fat and so weight loss becomes harder and harder as the years pass, while the women become more and more desperate and willing to try even half-baked ideas that should simply be avoided. This leads to dieting that makes the person thinner, but not healthier.
Quite on the contrary actually, since there are enough emaciated, rail-thin ladies around to serve as example. A recent study published by the BBC showed that 62 obese women who exercised 4 hours per week and learnt how to cook healthier meals felt a tremendous improvement in their self-image. They lost only 9 pounds over three months, but their blood pressure, cholesterol and heart rates were far better. And they felt much better.
So, maybe women should start to move away from achieving a certain weight to just staying healthy and feeling good regardless of weight.
Maybe this is indeed the future of the weight loss industry: to help people feel better about themselves instead of harming their bodies while chasing a dream.
Monday, January 19, 2009
Do you remember why you are working out?
Do you recall what brought you to the gym for the first time?
Take a moment to go back think about that time.
The reason I'm asking you to do this is that I won't be posting nearly as frequently to remind you to get moving until after the wedding.
Although by now you have really started to see some success, few pounds dropped off, a little stronger at the workouts. You should be feeling like you have some real momentum.
There haven't been enough posts on this blog: so I want to ask you; What do you want to hear about, and I want to hear how you are doing.
If you run into a tough spot make a post.
If have question make a post.
We are trying to build an accountability community here to help you get the best of your program.
I will be back with you soon to post the latest results, and I will look forward to hearing about your success.
To Your Success!
Do you recall what brought you to the gym for the first time?
Take a moment to go back think about that time.
The reason I'm asking you to do this is that I won't be posting nearly as frequently to remind you to get moving until after the wedding.
Although by now you have really started to see some success, few pounds dropped off, a little stronger at the workouts. You should be feeling like you have some real momentum.
There haven't been enough posts on this blog: so I want to ask you; What do you want to hear about, and I want to hear how you are doing.
If you run into a tough spot make a post.
If have question make a post.
We are trying to build an accountability community here to help you get the best of your program.
I will be back with you soon to post the latest results, and I will look forward to hearing about your success.
To Your Success!
Thursday, January 15, 2009
Ok just a quick one today I focused on the challenge.
For all those interested in a beginner program, here is my base kettlebell program for beginners.
Day 1 all 30lb KB
Dbl KB Push Press - 3 x 20
Dbl KB Bent Row - 3 x 20
Day 2 all 30lb KB
KB snatches 10x10
I am trying to spend a lot more time on goal achievement, mindset, and smashing obstacles that might hinder that achievement.
I am really trying to concentrate on 'leading from the front'.
For all those interested in a beginner program, here is my base kettlebell program for beginners.
Day 1 all 30lb KB
Dbl KB Push Press - 3 x 20
Dbl KB Bent Row - 3 x 20
Day 2 all 30lb KB
KB snatches 10x10
I am trying to spend a lot more time on goal achievement, mindset, and smashing obstacles that might hinder that achievement.
I am really trying to concentrate on 'leading from the front'.
Wednesday, January 14, 2009
Week 2 Results
20 people entered total: makes the grand prize $400!!!!
If you haven't paid, please do so ASAP!!
Congrats to Eric Johnson Most weight loss!
Congrats to Darla Chapman, George Pierson, Phil Hamner, and Karen Tabuchi for most inches lost
Congrats to Becky Hamilton for most bodyfat % lost!
Eric Johnson: lost 11lbs, lost 3 inches, lost 1% bodyfat=15pts total
Darla Chapman: lost 4lbs, lost 5 inches, lost 5% bodyfat= 14pts total
George Pierson: lost 5lbs, lost 5 inches, lost 2 % bodyfat= 12 pts total
Phil Hamner: lost 6lbs, lost 5 inches, lost 0 %bodyfat= 11 pts total
Adam Utz: lost 4lbs, lost 4 inches, lost 3% bodyfat= 11pts
Karen Tabuchi: lost 3lbs, lost 5 inches, lost 3% bodyfat= 10pts
Becky Hamilton: lost 3lbs, lost 0 inches, lost 6% body fat= 9pts
Brandon Musick: lost 3lbs, lost 1 inches, lost 5% bodyfat= 9pts
Anne Arnold: lost 6lbs, lost 2 inches, lost 0%bodyfat= 8pts
Jo Pierson: lost 4lbs, lost 1 inch, lost 1% bodyfat= 6pts
Kathy Mclain: lost 4 lbs, lost 2 inches, lost 0% body fat= 6pts
James Chapman: lost 1 lb, lost 3 inches, lost 1% bodyfat= 5pt total
Matt Haglund:lost 2 lbs, lost 2 inch, lost 1 %body fat= 5pts
Marcus kean: lost 1lb, lost 1 inch, lost 1 %bodyfat = 3pts
Barbara Furgason: lost 1lb, lost 2 inches, lost 0% bodyfat= 3pts
Mike Drummond: lost 1lb, lost 0 inches, lost 1 %bodyfat=2 pts
Andrew Greig: lost 0lbs, lost 0 inches, lost 0% bodyfat=0pts
Tami Ernest: lost 0lbs, lost 0 inches, lost 0% bodyfat=0pts
Amber Morlan: lost 0lbs, lost 0 inches, lost 0% bodyfat= 0pts
Emily Tyler: lost 0lbs, lost 0 inches, lost 0% body fat= 0pts
If you haven't paid, please do so ASAP!!
Congrats to Eric Johnson Most weight loss!
Congrats to Darla Chapman, George Pierson, Phil Hamner, and Karen Tabuchi for most inches lost
Congrats to Becky Hamilton for most bodyfat % lost!
Eric Johnson: lost 11lbs, lost 3 inches, lost 1% bodyfat=15pts total
Darla Chapman: lost 4lbs, lost 5 inches, lost 5% bodyfat= 14pts total
George Pierson: lost 5lbs, lost 5 inches, lost 2 % bodyfat= 12 pts total
Phil Hamner: lost 6lbs, lost 5 inches, lost 0 %bodyfat= 11 pts total
Adam Utz: lost 4lbs, lost 4 inches, lost 3% bodyfat= 11pts
Karen Tabuchi: lost 3lbs, lost 5 inches, lost 3% bodyfat= 10pts
Becky Hamilton: lost 3lbs, lost 0 inches, lost 6% body fat= 9pts
Brandon Musick: lost 3lbs, lost 1 inches, lost 5% bodyfat= 9pts
Anne Arnold: lost 6lbs, lost 2 inches, lost 0%bodyfat= 8pts
Jo Pierson: lost 4lbs, lost 1 inch, lost 1% bodyfat= 6pts
Kathy Mclain: lost 4 lbs, lost 2 inches, lost 0% body fat= 6pts
James Chapman: lost 1 lb, lost 3 inches, lost 1% bodyfat= 5pt total
Matt Haglund:lost 2 lbs, lost 2 inch, lost 1 %body fat= 5pts
Marcus kean: lost 1lb, lost 1 inch, lost 1 %bodyfat = 3pts
Barbara Furgason: lost 1lb, lost 2 inches, lost 0% bodyfat= 3pts
Mike Drummond: lost 1lb, lost 0 inches, lost 1 %bodyfat=2 pts
Andrew Greig: lost 0lbs, lost 0 inches, lost 0% bodyfat=0pts
Tami Ernest: lost 0lbs, lost 0 inches, lost 0% bodyfat=0pts
Amber Morlan: lost 0lbs, lost 0 inches, lost 0% bodyfat= 0pts
Emily Tyler: lost 0lbs, lost 0 inches, lost 0% body fat= 0pts
Tuesday, January 13, 2009
Stop Wasting Time!
Your to-do list may be expanding, but your butt and thighs don’t have to, thanks to a 20-minute interval workouts.
Created by Brandon Musick, my quick sessions will burn major calories and shave minutes off the time you’d spend on a moderately-paced routine.
And get this: A recent study found that women boosted their fat burn in an hour of cycling by nearly 40 percent after just two weeks of interval training. Plus, new guidelines from the American College of Sports Medicine say three weekly 20-minute bouts of vigorous exercise (like intervals) provide all the cardio you need to keep your heart healthy.
Created by Brandon Musick, my quick sessions will burn major calories and shave minutes off the time you’d spend on a moderately-paced routine.
And get this: A recent study found that women boosted their fat burn in an hour of cycling by nearly 40 percent after just two weeks of interval training. Plus, new guidelines from the American College of Sports Medicine say three weekly 20-minute bouts of vigorous exercise (like intervals) provide all the cardio you need to keep your heart healthy.
Thursday, January 8, 2009
22 Fat Loss Secrets
This article came into existence because everyone likes to know a secret. In the health, fitness and weight loss industry, everyone says they have super secrets to your success. Well, I have some secrets too. The thing about secrets is of course, that once lots of people know about them, they are no longer secrets.
I hope you learn something from the list below and that in there somewhere, you will find some “secrets” of your own.
CARDIO TRAINING
1. Do cardio for 30-60 minutes 4-5 times per week in order to quickly burn off excess weight.
2. Make sure you are not eating excess calories over your daily maintenance levels.
3. Do the above two fat burning tips in combination for an exponential effect.
4. Always make sure you are hydrated because fat can only be maximally metabolized if there is enough water in your system to excrete the byproducts of that process in your body.
5. Try to maintain a positive attitude. Negative emotions release chemicals that encourage the storage of fat.
6. Vary your cardio. Try interval training as well as steady state cardio like long distance walking. The more your body is asked to adapt to new tasks the more weight loss you will experience.
7. For steady state cardio with the goal of burning fat, keep your heart rate at 65-75% of your max heart rate for 30-45 minutes.
8. For interval cardio training, try doing 1 minute at 85-90% of your max heart rate followed by 1-2 minutes of lower intensity. Your ability to do cardio will increase over time. As you lose weight, the intervals will become easier as you carry less weight overall.
9. Burning off extra weight can be done on any machine or by any method. Do not limit yourself to just the treadmill. You can bike, stairclimer, jog outside or whatever will elevate your heart rate for the given period of time you need to reach your goals.
10. There is no perfect weight loss program or muscle building routine. By stimulating your muscles and burning calories through activity, you are working towards your goal. There are many paths to the same destination. My Burn More FAT! program just gets you there faster.
Cardio alone is not the answer to weight loss for life, you must also include the next big player.
WEIGHT TRAINING
11. Resistance training programs can be split up in a number of ways. Three days a week full body routines and multiple body part splits. The list goes on and on. The best way for you to split up your routine depends on your lifestyle. The real secret to achieving results from your exercise program is actually doing the work. Show up consistently and know why a routine works certain things and has certain effects. If you don’t want to spend the time learning and want to have it all laid out for you, by a trainer like myself.
12. There are several methods of making sure that your weight-training program continues to stimulate your body to greater results. These include changing rest periods, rep ranges, grip, rep tempo changes, weight increases and volume increases.
13. Train with weights to increase your resting metabolism in order to support weight loss all day long. Even when you are watching TV. I LOVE THAT!
14. Weight training never needs to be boring. Any movement regardless of if you are using iron weights or simply your body weight, will work for you if you are challenged by it physically in fewer than 20 repetitions.
NUTRITION
15. There is no perfect weight loss diet or nutrition program. Everyone's body reacts different. Keep track of your food so you know what works for you.
16. There are three secret tools of a proper body changing nutrition program and they are; protein, carbohydrates and fat.
17. The next secret is to balance your body’s calorie bank account. How many calories does your body require, how much is too much and how many am I getting now?
18. Once you know what you should be getting and what you are getting now, you can start to worry about the quality and proportions of the fat, protein and carbohydrates you ingest.
19. Learning what foods give you these above three ingredients in their best forms for your diet is very important and should form the basis of your shopping list. Extra non-list items are the waistline killers. If in doubt, chuck it out.
20. There are 3500 calories in a pound of fat. How many calories do you burn in a week? Do you know? If not, watch your cardio numbers on the machine. How many weeks will it take you to reach your goal? This simple math shows you the light and exposes those quick fix scams you see on TV. The numbers don’t lie. If you burn 7000 calories a week through, diet, weight training and cardio, then it will take you one month to lose 8 pounds of fat.
21. How do they lose 12 pounds a week on the TV shows? First, most are over 300lbs to start so the weight loss is higher in proportion to their overall size. It also takes more calories to move a 300lb body around the house than it does a 140lb body. Second, they are losing bodyweight NOT just body fat. There is muscle lost in there and skin folds left to show for it. Third, they work out 6 hours a day. Creating a deficit of 1000 calories an hour (which is huge and scary without doctor supervision) resulting in the figures working out.
22. Never starve yourself or you will encourage fat retention on your body because it thinks it is in a survival situation. Fat is more necessary for survival than muscle is. Not eating makes you burn off muscle and store fat.
So what is the biggest secret? Lifestyle . Eat right, train right, do your cardio and live an active lifestyle. Do this and any goal is possible. Training to get big muscles? Eat right, train right, do your cardio and live an active lifestyle. Training for fat loss? Eat right, train right, do your cardio and live an active lifestyle.
You see, a healthy exercise program regardless of the end goal is about stimulating muscle and losing excess fat. THAT IS ALL THERE IS TOO IT! Spend more time lifting to gain muscle and less time on cardio. Spend more of your time on cardio and less on the weight training to maximize fat loss. For both goals however, all sides of the eating, lifting and cardio triangle have to be there!
Can you get 5-minute abs? NO. Can you “Get fit in 15 minutes a day”? NO. Can you lose 30 pounds in 30 days? Yes, if your a maniac and train 6 hours a day! But that’s not how it should be done! Here are some more weight loss tips if your not pumped enough already.
Slow and steady, make it a lifestyle, crunch the numbers and you will see that there are a lot of scams out there and that the best way is just some hard work and a couple months to let the results show on the scale and tape.
If you want to see something dramatically different in the mirror, give me 3 months on my program. That’s how long I need with you. Anything less is not committed enough. What you see will shock you and I can guarantee that the day you decided to take the plunge and turn things around will be one of the best days of your life.
I hope you learn something from the list below and that in there somewhere, you will find some “secrets” of your own.
CARDIO TRAINING
1. Do cardio for 30-60 minutes 4-5 times per week in order to quickly burn off excess weight.
2. Make sure you are not eating excess calories over your daily maintenance levels.
3. Do the above two fat burning tips in combination for an exponential effect.
4. Always make sure you are hydrated because fat can only be maximally metabolized if there is enough water in your system to excrete the byproducts of that process in your body.
5. Try to maintain a positive attitude. Negative emotions release chemicals that encourage the storage of fat.
6. Vary your cardio. Try interval training as well as steady state cardio like long distance walking. The more your body is asked to adapt to new tasks the more weight loss you will experience.
7. For steady state cardio with the goal of burning fat, keep your heart rate at 65-75% of your max heart rate for 30-45 minutes.
8. For interval cardio training, try doing 1 minute at 85-90% of your max heart rate followed by 1-2 minutes of lower intensity. Your ability to do cardio will increase over time. As you lose weight, the intervals will become easier as you carry less weight overall.
9. Burning off extra weight can be done on any machine or by any method. Do not limit yourself to just the treadmill. You can bike, stairclimer, jog outside or whatever will elevate your heart rate for the given period of time you need to reach your goals.
10. There is no perfect weight loss program or muscle building routine. By stimulating your muscles and burning calories through activity, you are working towards your goal. There are many paths to the same destination. My Burn More FAT! program just gets you there faster.
Cardio alone is not the answer to weight loss for life, you must also include the next big player.
WEIGHT TRAINING
11. Resistance training programs can be split up in a number of ways. Three days a week full body routines and multiple body part splits. The list goes on and on. The best way for you to split up your routine depends on your lifestyle. The real secret to achieving results from your exercise program is actually doing the work. Show up consistently and know why a routine works certain things and has certain effects. If you don’t want to spend the time learning and want to have it all laid out for you, by a trainer like myself.
12. There are several methods of making sure that your weight-training program continues to stimulate your body to greater results. These include changing rest periods, rep ranges, grip, rep tempo changes, weight increases and volume increases.
13. Train with weights to increase your resting metabolism in order to support weight loss all day long. Even when you are watching TV. I LOVE THAT!
14. Weight training never needs to be boring. Any movement regardless of if you are using iron weights or simply your body weight, will work for you if you are challenged by it physically in fewer than 20 repetitions.
NUTRITION
15. There is no perfect weight loss diet or nutrition program. Everyone's body reacts different. Keep track of your food so you know what works for you.
16. There are three secret tools of a proper body changing nutrition program and they are; protein, carbohydrates and fat.
17. The next secret is to balance your body’s calorie bank account. How many calories does your body require, how much is too much and how many am I getting now?
18. Once you know what you should be getting and what you are getting now, you can start to worry about the quality and proportions of the fat, protein and carbohydrates you ingest.
19. Learning what foods give you these above three ingredients in their best forms for your diet is very important and should form the basis of your shopping list. Extra non-list items are the waistline killers. If in doubt, chuck it out.
20. There are 3500 calories in a pound of fat. How many calories do you burn in a week? Do you know? If not, watch your cardio numbers on the machine. How many weeks will it take you to reach your goal? This simple math shows you the light and exposes those quick fix scams you see on TV. The numbers don’t lie. If you burn 7000 calories a week through, diet, weight training and cardio, then it will take you one month to lose 8 pounds of fat.
21. How do they lose 12 pounds a week on the TV shows? First, most are over 300lbs to start so the weight loss is higher in proportion to their overall size. It also takes more calories to move a 300lb body around the house than it does a 140lb body. Second, they are losing bodyweight NOT just body fat. There is muscle lost in there and skin folds left to show for it. Third, they work out 6 hours a day. Creating a deficit of 1000 calories an hour (which is huge and scary without doctor supervision) resulting in the figures working out.
22. Never starve yourself or you will encourage fat retention on your body because it thinks it is in a survival situation. Fat is more necessary for survival than muscle is. Not eating makes you burn off muscle and store fat.
So what is the biggest secret? Lifestyle . Eat right, train right, do your cardio and live an active lifestyle. Do this and any goal is possible. Training to get big muscles? Eat right, train right, do your cardio and live an active lifestyle. Training for fat loss? Eat right, train right, do your cardio and live an active lifestyle.
You see, a healthy exercise program regardless of the end goal is about stimulating muscle and losing excess fat. THAT IS ALL THERE IS TOO IT! Spend more time lifting to gain muscle and less time on cardio. Spend more of your time on cardio and less on the weight training to maximize fat loss. For both goals however, all sides of the eating, lifting and cardio triangle have to be there!
Can you get 5-minute abs? NO. Can you “Get fit in 15 minutes a day”? NO. Can you lose 30 pounds in 30 days? Yes, if your a maniac and train 6 hours a day! But that’s not how it should be done! Here are some more weight loss tips if your not pumped enough already.
Slow and steady, make it a lifestyle, crunch the numbers and you will see that there are a lot of scams out there and that the best way is just some hard work and a couple months to let the results show on the scale and tape.
If you want to see something dramatically different in the mirror, give me 3 months on my program. That’s how long I need with you. Anything less is not committed enough. What you see will shock you and I can guarantee that the day you decided to take the plunge and turn things around will be one of the best days of your life.
Wednesday, January 7, 2009
6 ways to burn more fat!
You've put in the brutal, twice-a-day workout sessions, eaten enough chicken breast and steak to support a small farm, and lined up the correct supplements like a chemical engineer. Now you're left with mounds of protein-infused muscle covering your body, a true physical fitness achievement.
Yet like a supermodel draped in a heavy trench coat, the goods are hidden from sight by a layer of fat. How do you shed the blanket and allow onlookers to gaze in awe at your accomplishments? Here are six steps to take for your big reveal.
Start Your Engine
The best way to win a race is to start you motor early. People have told you since you were a kid that breakfast is the most important meal of the day. What they probably didn't tell you was that people eat about the same amount of food each day. By starting that process earlier, you'll find that you're not playing catch up later in the day or eating unhealthy foods in emergency hunger mode. Having breakfast will jump start your metabolism, allowing the muscles you've built to be nourished while initiating the fat burning process. Remember: the early bird gets the fat-busting worm.
Graze Phase
Besides enjoying an early, substantial breakfast, the best way to burn fat is to set up an eating schedule of 5-8 small meals spread out a few hours apart throughout the day. This style of consumption, also referred to as "grazing," provides a constant flow of nourishment to the muscles, keeping your metabolism surging throughout the day. Having "three squares a day," such is the custom in most places, means more total calories at each sitting, making it tougher for your body to digest food for fuel and harder for your metabolism to catch up. Smaller meals, more often is definitely the way to go. Eating this way also decreases the risk of overeating.
Mix it Up
To bridge the fat burning process from the kitchen to the gym, structure a workout that keeps the fire stoked. The best way to transform a normal, muscle-building routine into a super charged fat-burning workout is to mix typical resistance exercises with bodyweight movements. This added challenge brings out an increased cardiovascular experience, leading directly to fat loss and heightened endurance. After massive bench press reps throw in a set of push ups. Following a set of cable rows, add some pull-ups. Dips will follow triceps extensions, and walking lunges will insure the leg press did its duty.
Go Herbal
In addition to following your usual lower-carb, high-protein diet, it helps to add in green tea to push your fat-burning to a new level. Green tea, taken in capsule form or as a drink, continues to yield new and exciting benefits for physique-minded individuals and is one of the most research-affirmed supps you can have.
Zeroing in on Target Areas
Spot reduction, which until recently was considered a myth, can prove to be an effective aid for fat loss. By targeting your stubborn areas with some continuous, high-rep training and following that immediately with 30 minutes of cardio, you can mobilize more fat from the trained area. Not a believer? A study conducted at the University of Copenhagen (Denmark) had male subjects perform single-leg extensions for 30 minutes straight with light weight. They found that subcutaneous fat cells (those just under the skin) in both the exercising and resting thighs. The working leg had a significant increase in blood flow to and lipolysis from the subcutaneous fat cells. In other words, the fat cells surrounding the working muscle released more fat into the blood stream, meaning more fat is being used as fuel. The cardio that follows is to keep that fat from re-depositing itself on the premises!
Cardio Bursts
One great way to get the fat burning benefits of running while performing a standard weight training routine is to insert short, intense bouts of cardio throughout your workout. These "bursts," placed every 15 minutes during an hour long routine, help rev your metabolism both during and after your workout. Think of it as extended-rest interval training. One way to do this would be to complete a 90-second sprint on a treadmill after every exercise in your normal 8-10 exercise routine. This is also one way to get your cardio in without spending an additional 20-30 minutes in the gym after your last rep.
Yet like a supermodel draped in a heavy trench coat, the goods are hidden from sight by a layer of fat. How do you shed the blanket and allow onlookers to gaze in awe at your accomplishments? Here are six steps to take for your big reveal.
Start Your Engine
The best way to win a race is to start you motor early. People have told you since you were a kid that breakfast is the most important meal of the day. What they probably didn't tell you was that people eat about the same amount of food each day. By starting that process earlier, you'll find that you're not playing catch up later in the day or eating unhealthy foods in emergency hunger mode. Having breakfast will jump start your metabolism, allowing the muscles you've built to be nourished while initiating the fat burning process. Remember: the early bird gets the fat-busting worm.
Graze Phase
Besides enjoying an early, substantial breakfast, the best way to burn fat is to set up an eating schedule of 5-8 small meals spread out a few hours apart throughout the day. This style of consumption, also referred to as "grazing," provides a constant flow of nourishment to the muscles, keeping your metabolism surging throughout the day. Having "three squares a day," such is the custom in most places, means more total calories at each sitting, making it tougher for your body to digest food for fuel and harder for your metabolism to catch up. Smaller meals, more often is definitely the way to go. Eating this way also decreases the risk of overeating.
Mix it Up
To bridge the fat burning process from the kitchen to the gym, structure a workout that keeps the fire stoked. The best way to transform a normal, muscle-building routine into a super charged fat-burning workout is to mix typical resistance exercises with bodyweight movements. This added challenge brings out an increased cardiovascular experience, leading directly to fat loss and heightened endurance. After massive bench press reps throw in a set of push ups. Following a set of cable rows, add some pull-ups. Dips will follow triceps extensions, and walking lunges will insure the leg press did its duty.
Go Herbal
In addition to following your usual lower-carb, high-protein diet, it helps to add in green tea to push your fat-burning to a new level. Green tea, taken in capsule form or as a drink, continues to yield new and exciting benefits for physique-minded individuals and is one of the most research-affirmed supps you can have.
Zeroing in on Target Areas
Spot reduction, which until recently was considered a myth, can prove to be an effective aid for fat loss. By targeting your stubborn areas with some continuous, high-rep training and following that immediately with 30 minutes of cardio, you can mobilize more fat from the trained area. Not a believer? A study conducted at the University of Copenhagen (Denmark) had male subjects perform single-leg extensions for 30 minutes straight with light weight. They found that subcutaneous fat cells (those just under the skin) in both the exercising and resting thighs. The working leg had a significant increase in blood flow to and lipolysis from the subcutaneous fat cells. In other words, the fat cells surrounding the working muscle released more fat into the blood stream, meaning more fat is being used as fuel. The cardio that follows is to keep that fat from re-depositing itself on the premises!
Cardio Bursts
One great way to get the fat burning benefits of running while performing a standard weight training routine is to insert short, intense bouts of cardio throughout your workout. These "bursts," placed every 15 minutes during an hour long routine, help rev your metabolism both during and after your workout. Think of it as extended-rest interval training. One way to do this would be to complete a 90-second sprint on a treadmill after every exercise in your normal 8-10 exercise routine. This is also one way to get your cardio in without spending an additional 20-30 minutes in the gym after your last rep.
Tuesday, January 6, 2009
Contest
Week 1 of the contest is over: How did you all do. These are the results I have so far
Congrats to:
Darla Chapman: current point leader, most inches lost
George Pierson: most lbs lost
Karen Tabuchi: most bodyfat% lost
Darla Chapman: lost 1lb, lost 7inches, lost 5%bodyfat= 13pts
George Pierson: lost 5lbs, 5 inches, and 1% bodyfat=11pts
Karen Tabuchi: lost 0lbs, lost 2 inches, lost 8%bodyfat=10pts
Jo Pierson: lost 3lbs, 4 inches, and 1% bodyfat=8pts
Adam Utz: lost 1 lb, 3inches, 2%bodyfat = 6pts
Kathy Mclain: lost 3lbs, lost 2 inches, lost 1 %body fat=6pts
James Chapman: lost 1 lb, 3 inches, 1%bodyfat =5pts
Matt Haglund:lost 2lbs, lost 3 inches, lost 0% bodyfat= 5pts
Becky Hamilton: lost 0lbs, lost 0 inches, lost 5% body fat= 5pts
Barbara Furgason:Lost 1lb, Lost 2 inches, lost 0% body fat=3pts
Brandon Musick: lost 0lbs, lost 0 inches, lost 2% bodyfat= 2pts
Mike Drummond:?
Andrew Greig: ?
Anne Arnold:?
Tami Ernesti:?
Amber Morlan:?
Emily Tyler:?
Marcus Kean:?
Phil Hamner: just joined competition
Congrats to:
Darla Chapman: current point leader, most inches lost
George Pierson: most lbs lost
Karen Tabuchi: most bodyfat% lost
Darla Chapman: lost 1lb, lost 7inches, lost 5%bodyfat= 13pts
George Pierson: lost 5lbs, 5 inches, and 1% bodyfat=11pts
Karen Tabuchi: lost 0lbs, lost 2 inches, lost 8%bodyfat=10pts
Jo Pierson: lost 3lbs, 4 inches, and 1% bodyfat=8pts
Adam Utz: lost 1 lb, 3inches, 2%bodyfat = 6pts
Kathy Mclain: lost 3lbs, lost 2 inches, lost 1 %body fat=6pts
James Chapman: lost 1 lb, 3 inches, 1%bodyfat =5pts
Matt Haglund:lost 2lbs, lost 3 inches, lost 0% bodyfat= 5pts
Becky Hamilton: lost 0lbs, lost 0 inches, lost 5% body fat= 5pts
Barbara Furgason:Lost 1lb, Lost 2 inches, lost 0% body fat=3pts
Brandon Musick: lost 0lbs, lost 0 inches, lost 2% bodyfat= 2pts
Mike Drummond:?
Andrew Greig: ?
Anne Arnold:?
Tami Ernesti:?
Amber Morlan:?
Emily Tyler:?
Marcus Kean:?
Phil Hamner: just joined competition
Eat breakfast to burn FAT!
Breakfast is easily the most overlooked solution than all other fat burning tips combined.
Question: Breakfast.
I always eat breakfast but often don’t get to it until about an hour or sometimes two (if I’m up early) after I get up. Is this OK or do I have to eat earlier than this? (I’m busy during the week getting the kids ready and off to school). What’s the maximum amount of time I can go from waking to eating breakfast?
Answer: Hooray! You are eating the most important meal of the day!
Many Busy Moms tend to skip this meal for a variety of reasons. However, doing so will only work against your body’s ability to lose fat.
Skipping breakfast will only send the message to your body that you’re starving - you haven’t had food in the last 6-8 hours. This leads your body to SLOW your metabolism for survival purposes. You essentially are choosing to start your day in fat storage mode.
PLUS - if you do not start your day with a supportive breakfast, it is only natural that by the time lunch rolls around - You are STARVING. The best of intentions cannot overcome the cravings that accompany this feeling. Sure, you may start off your “lunch time” snack or meal with something you consider to be quite healthy. Yet, those nagging cravings do not go away and you are compelled to eat more.
To make matters worse, skipping breakfast also leads to eating more later in the day - a big “dinner”. Eating more calories during the last meal of the day, when your metabolism is naturally slower during the second half of the day and slower because breakfast was skipped leads your body to store those calories as fat.
In fact, studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. If you skip meals, you tend to feel hungrier later on and you will eat more than you normally would.
To get the Best Benefits of Breakfast - yes, eating within an hour of waking is best. Breakfast will provide you with the energy you need to get through your day. The more energy you have, the more active you’ll be and the more active you are, the more calories you burn.
Favorite Busy Mom Breakfast: Cereal is ok. It’s convenient, easy to prepare, easy to eat and full of nutrients – No…”Whole Grain Lucky Charm” does not fall into this category. Choose cereals carefully based on the information on the food label.
Top Breakfast Choices have:~ 5 grams of Fiber or more~ 8 grams of Sugar or LESS~ Sugar is not listed as one of the first 4-5 ingredients.
Question: Breakfast.
I always eat breakfast but often don’t get to it until about an hour or sometimes two (if I’m up early) after I get up. Is this OK or do I have to eat earlier than this? (I’m busy during the week getting the kids ready and off to school). What’s the maximum amount of time I can go from waking to eating breakfast?
Answer: Hooray! You are eating the most important meal of the day!
Many Busy Moms tend to skip this meal for a variety of reasons. However, doing so will only work against your body’s ability to lose fat.
Skipping breakfast will only send the message to your body that you’re starving - you haven’t had food in the last 6-8 hours. This leads your body to SLOW your metabolism for survival purposes. You essentially are choosing to start your day in fat storage mode.
PLUS - if you do not start your day with a supportive breakfast, it is only natural that by the time lunch rolls around - You are STARVING. The best of intentions cannot overcome the cravings that accompany this feeling. Sure, you may start off your “lunch time” snack or meal with something you consider to be quite healthy. Yet, those nagging cravings do not go away and you are compelled to eat more.
To make matters worse, skipping breakfast also leads to eating more later in the day - a big “dinner”. Eating more calories during the last meal of the day, when your metabolism is naturally slower during the second half of the day and slower because breakfast was skipped leads your body to store those calories as fat.
In fact, studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. If you skip meals, you tend to feel hungrier later on and you will eat more than you normally would.
To get the Best Benefits of Breakfast - yes, eating within an hour of waking is best. Breakfast will provide you with the energy you need to get through your day. The more energy you have, the more active you’ll be and the more active you are, the more calories you burn.
Favorite Busy Mom Breakfast: Cereal is ok. It’s convenient, easy to prepare, easy to eat and full of nutrients – No…”Whole Grain Lucky Charm” does not fall into this category. Choose cereals carefully based on the information on the food label.
Top Breakfast Choices have:~ 5 grams of Fiber or more~ 8 grams of Sugar or LESS~ Sugar is not listed as one of the first 4-5 ingredients.
Monday, January 5, 2009
High or Low reps?
Rep ranges are a funny thing. Lots of people talk about doing this many reps for this many sets but really have no idea why they are doing that particular number or the effect it will have on their bodies.
Generally, lower repetitions like 3-8 are most productive for creating absolute strength. Repetitions in the medium range like 10-20 produce anaerobic strength endurance. The higher rep ranges between 20-40 produce aerobic strength endurance.
The reason for such varied ranges even within a category of rep range is because people will take varying amounts of time to complete the rep. We know that it is not the actual number of reps but the time that the muscle is under tension that really causes the adaptive response. So if you do 4 reps that take 6 seconds each and I do 6 reps that take 4 seconds each, we have both worked in the 3-8 range and caused that adaptation response that would be caused by putting a muscle under 24 seconds of tension.
Now on to fiber types. There are actually 3 major types of muscle fibers in the body that we are concerned with. Type 1, type 2a and type 2b. Some people have natural tendencies to do well at certain activities more so than others and this is because of the ratio of one muscle fiber type to another, among other things. Type 1 muscle fibers (or slow twitch muscle fibers,sometime called red) are your endurance muscle fibers because they are very resistant to fatigue and injuries. The sad part is that their ability to produce power is very low also.
Type 2a muscle fibers (fast twitch muscle fibers – intermediate - sometimes called white) are much larger and stronger than type 1 muscle fibers. These fibers have a high capacity for glycolytic activity and can produce high force output for longer periods of time.
Type 2b muscle fibers are the extreme end of the power scale. These are the survival fibers. The whole purpose for 2b muscle fibers is to allow enough power and strength to survive emergency situations. Sixteen percent of an inactive persons body is 2b fibers. Now even though these fibers are powerful, they have no resistance to fatigue or injury. Fact of the matter is that if and when you need to use these guys, most untrained people will damage that tissue beyond repair.
Now I’ve said all that to say this: Research has shown that it is the white muscle fibers, the type 2a and 2b that give the greatest returns in size and strength when trained. These white muscle fibers are for high force output, that means lots of calories burned along with a tissue that requires alot of calories to stay alive.
So what about the red muscle fibers, the type 1? Well your body becomes efficient at what it is needed for. So if all you do is only cardio and other high rep activities, your body is going to favour the development of type 1 muscle fibers and in the end rob you of your ability to achieve your maximum strength, size and power.
What if strength, size and power are not your goals? Well not having at least some of those attributes will result in a suppressed metabolic rate. That means you will not burn as many calories in a day. This means that if you are on a weight loss program, you need to work the type 2a muscle fibers in the 10-12 rep range in order to boost your metabolism and stay strong and healthy.
Now the body can only handle increasing levels of stimulus in a particular area for a given amount of time. This is why in good programs you will find several totally different workouts, each stressing a different muscle fiber type for a given period of time. An individualized program has the majority of the workout time spent in the phase that best effects the goal that is trying to be achieved.
Generally, lower repetitions like 3-8 are most productive for creating absolute strength. Repetitions in the medium range like 10-20 produce anaerobic strength endurance. The higher rep ranges between 20-40 produce aerobic strength endurance.
The reason for such varied ranges even within a category of rep range is because people will take varying amounts of time to complete the rep. We know that it is not the actual number of reps but the time that the muscle is under tension that really causes the adaptive response. So if you do 4 reps that take 6 seconds each and I do 6 reps that take 4 seconds each, we have both worked in the 3-8 range and caused that adaptation response that would be caused by putting a muscle under 24 seconds of tension.
Now on to fiber types. There are actually 3 major types of muscle fibers in the body that we are concerned with. Type 1, type 2a and type 2b. Some people have natural tendencies to do well at certain activities more so than others and this is because of the ratio of one muscle fiber type to another, among other things. Type 1 muscle fibers (or slow twitch muscle fibers,sometime called red) are your endurance muscle fibers because they are very resistant to fatigue and injuries. The sad part is that their ability to produce power is very low also.
Type 2a muscle fibers (fast twitch muscle fibers – intermediate - sometimes called white) are much larger and stronger than type 1 muscle fibers. These fibers have a high capacity for glycolytic activity and can produce high force output for longer periods of time.
Type 2b muscle fibers are the extreme end of the power scale. These are the survival fibers. The whole purpose for 2b muscle fibers is to allow enough power and strength to survive emergency situations. Sixteen percent of an inactive persons body is 2b fibers. Now even though these fibers are powerful, they have no resistance to fatigue or injury. Fact of the matter is that if and when you need to use these guys, most untrained people will damage that tissue beyond repair.
Now I’ve said all that to say this: Research has shown that it is the white muscle fibers, the type 2a and 2b that give the greatest returns in size and strength when trained. These white muscle fibers are for high force output, that means lots of calories burned along with a tissue that requires alot of calories to stay alive.
So what about the red muscle fibers, the type 1? Well your body becomes efficient at what it is needed for. So if all you do is only cardio and other high rep activities, your body is going to favour the development of type 1 muscle fibers and in the end rob you of your ability to achieve your maximum strength, size and power.
What if strength, size and power are not your goals? Well not having at least some of those attributes will result in a suppressed metabolic rate. That means you will not burn as many calories in a day. This means that if you are on a weight loss program, you need to work the type 2a muscle fibers in the 10-12 rep range in order to boost your metabolism and stay strong and healthy.
Now the body can only handle increasing levels of stimulus in a particular area for a given amount of time. This is why in good programs you will find several totally different workouts, each stressing a different muscle fiber type for a given period of time. An individualized program has the majority of the workout time spent in the phase that best effects the goal that is trying to be achieved.
Friday, January 2, 2009
Quote
A Goal Without a Plan is Just a DREAM!
If you are not personal training with me, stop wasting your time and start getting results!
If you are not personal training with me, stop wasting your time and start getting results!
Thursday, January 1, 2009
Attack FAT!
There is a common misbelief that you burn more body-fat with low intensity exercise. The truth is at a lower intensity fat does provide a high percentage of fuel. But overall you can burn a higher total of fat calories by exercising harder.
For example exercising for 1 hour at a HR of 120 will burn about 350 calories. Of these, about half (175) will be fat calories. Conversly if you exercise harder and get your HR up to 160bpm, you may burn about 1,000 calories an hour. At this intensity only about 1/5 will be fat calories. But that is still 200 calories and 25 more than exercising at a lower intensity. So overall not only do you burn more fat calories but nearly 3 times the total calories.
This is doubly significant, because of how your body restocks calories and by how many calories you will burn post exercise. Studies show that when you burn primaly fat calories with lower intensity exercise your body will replinish these first. So your back where you started. Which is why all those lazy people who read or talk on the cell phone during exercise never get any results. For losing body fat, it is best to exercise at the highest level that comfortably sustainable. Don't restrict intensity with the misbelief that it's neccessary to burn fat.
For example exercising for 1 hour at a HR of 120 will burn about 350 calories. Of these, about half (175) will be fat calories. Conversly if you exercise harder and get your HR up to 160bpm, you may burn about 1,000 calories an hour. At this intensity only about 1/5 will be fat calories. But that is still 200 calories and 25 more than exercising at a lower intensity. So overall not only do you burn more fat calories but nearly 3 times the total calories.
This is doubly significant, because of how your body restocks calories and by how many calories you will burn post exercise. Studies show that when you burn primaly fat calories with lower intensity exercise your body will replinish these first. So your back where you started. Which is why all those lazy people who read or talk on the cell phone during exercise never get any results. For losing body fat, it is best to exercise at the highest level that comfortably sustainable. Don't restrict intensity with the misbelief that it's neccessary to burn fat.
Happy New Year!
2009 is going to be a great year!
You know how I know?
I'm going to be by your side, and I'm going to help you get healthy, no matter where you live.
Each year I seem to get more serious about my fitness and career...
but work seems like so much more fun than it used to.
In part, I believe I have you to thank.
I'm ready to set some records in 2009 - are you with me?
Please start by brining some great energy to my blog today and letting everyone know what you will be doing to make 2009 your healthiest year yet.
You know how I know?
I'm going to be by your side, and I'm going to help you get healthy, no matter where you live.
Each year I seem to get more serious about my fitness and career...
but work seems like so much more fun than it used to.
In part, I believe I have you to thank.
I'm ready to set some records in 2009 - are you with me?
Please start by brining some great energy to my blog today and letting everyone know what you will be doing to make 2009 your healthiest year yet.
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