Ok...I'm feeling frustrated and I'd like to share some thoughts. It is no secret that the key to weight management is diet. This is true whether you want to lose fat weight, or gain muscle weight. You need to eat right. Exercise is crucial, but secondary to diet when it comes to weight loss.
Exercise has so very many benefits; heart health, cancer avoidance, increased bone density, enhanced energy levels, enhanced self-esteem, enhanced body image, and myriad more. But exercise is only one small component to weight-control.
I'll illustrate my point: An hour of vigorous cardiovascular exercise may burn between 750 and 1000 calories. The equivalent of a starbucks mocha-whatever, and a blueberry muffin - which I'm sure you can scarf down in about 10 minutes. So you just worked SUPER hard for an hour, only to end up with a zero calorie deficit, because you just ate it all back.
Putting it another way: If you work out for 1 hour every day, you're still NOT working out for 23 hours every day. That's roughly 4% of your day exercising, and 96% of your day not exercising. Simple percentages easily demonstrates that your lifestyle and diet are the predominant factors here.
Again, I stress exercise is CRUCIAL. Weight training builds muscle, which in turn generates a faster metabolism. This leads to more calories burned through a process called "muscle maintenance". Your body actually burns calories just maintaining all that muscle. But without a proper diet, you just won't find success.
While proper diet will help you lose the fat-weight, it's the weight-training and cardio-training that sculpts your body, shapes your muscles, and gives the desired "toned" look.
I had this discussion with a friend, and colleague, the other night. Every trainer recognizes that to put on muscle (IE: "Get Big") you need to eat right. You need to eat more calories, more protein, all from the proper food sources. But, and I decided to test this theory, I doubted whether every trainer recognized that diet was the key to weight loss as well. So, I conducted my own informal poll.
I talked to a number of trainers and "fitness professionals". I asked them their opinion of which was more important diet or exercise, when it came to losing fat-weight. A resounding majority said exercise. My astonishment turned to disappointment, my disappointment turned to frustration.
I found an article in Time magazine you my like to read: http://www.time.com/time/health/article/0,8599,1914857,00.html --
Yet another illustration of the need to choose your fitness professional carefully. Ask questions that you know the answer to...below you'll find a list, with answers.
1. Which is more important for weight loss, diet or exercise? Diet
2. Will weight-training or cardio-training assist my weight loss the most? Weight training, because of the "muscle maintenance" we talked about above, and the "muscle repair" process (which continues to burn calories for up to 24 hours after a workout).
3. For the average person, is it better to train one muscle-group per day, or perform full-body workouts,? Full-Body workouts, or an upper/lower split, is best. Body part per day workouts are antiquated, and really only benefit a body-builder.
4. Should I perform cardio before or after my weight-training? Ideally, perform them on separate days. If necessary, perform cardio after weight training. But of course, something is better than nothing - so if you must, cardio before weight training is OK, but you'll only tire yourself out - risking injury.
So, I was a little angry, a little frustrated, and I had to get the word out.
There you have it folks...4 simple questions. I have plenty more, if you'd like more email me at BA@Fit2YouFitness.com
Remember, if you've got it flaunt it, if you don't...get it with us. Fit2You Fitness, Philadelphia In-Home, Corporate, and Residential Personal Training.
Saturday, August 29, 2009
So I just got married...
Today, I've been married for three weeks. Stefanie and I had a week-long destination wedding in South Florida. Have you any idea just how hard it is to stay on a clean-eating, and regular work-out schedule when you're at resort with all of your closest friends and family, and many other guests whom you either don't know or wish you didn't know? The answer is it's HARD!
From the moment you arrive friends are buying drinks, families are having dinners, room service is ordered, alcohol flows, and bar-snacks monopolize your pool-side field of view; well - bar snacks and BFB's (Big Fake Boobs). And allow me to point out that you'll never find me complaining about the latter. I should note that I'm grinning widely now, as I reminisce.
Even with access to a gym, the barrage of nachos, wraps, pizzas, beers, mojitos (a personal favorite), shots, burgers, fries, and wings, it's nearly impossible to stay clean. So...what do you do?
The answer is short - go for it. What? I've gone mad, quite mad. No, I've gone realistic. There are always going to be times that you just can't stick to your clean-diet. What you can do is minimize your exposure.
I'm not saying skip french fries, or chicken wings, I'm saying have a few. I'm not saying eat only Salads, I'm saying try to have one for lunch. I'm not saying skip the drinks, I'm just not that cruel. Just limit the times of day, rather than ALL day, to drink. Let's break it down. You can eat three relatively good meals each day, and then intersperse those healthy meals with the not so health stuff.
The easiest meal to "make healthy" is breakfast. Every hotel has a restaurant serving breakfast, and if you're in a downtown area you'll find at least half a dozen breakfast joints within a few blocks. Every breakfast menu will feature fruit, egg-whites, and oatmeal. If you're looking for high-protein options try Canadian Bacon that, while high is sodium, is high in protein, and low in fat. Also look for Yogurt (even full fat yogurt is no where near as bad for you as scrapple, bacon, sausage, or pancakes).
Lunch really isn't impossible, although it may be more challenging. By this point in the day, if you're anything like me, you've found yourself a nice spot by the pool or on the beach to ogle the various exhibits presenting themselves: from the pretty ladies in skimpy bikinis, to the overweight hairy men..in, well, skimpy bikinis...there's always good people watching. You're in your swim suit, wet, covered in sand, or both; an outfit that doesn't lend itself well to sitting down in a restaurant. This usually leaves you with limited options: the hotdog car, or the pool bar.
The pool bar is the mecca of all things mouthwateringly good. You'll find cheese-fries, nachos, fried chicken fingers, pizza, burgers...all the good stuff. But EVERY pool bar has a salad option...you will choose this. Try it was grilled chicken on top, maybe Tuna or Mahi-Mahi...whatever you might like. The pool bar may even have a sandwich option - shoot for whole wheat, or rye bread, avoid mayo and go crazy on the rest. See -- this really isn't so hard.
Dinner, this is where it gets tough. When you're at a wedding there are events, like rehearsal dinners, and friend dinners, and the wedding reception. You have no control over what you are given to eat. You do have control over how much you eat...but this is a wedding, and one night of gluttonous indulgence isn't going to kill you. Ok, I'll need to provide a little clarification, you might die...who knows from what cause, unlikely from the food, but I'm sure stranger things have happened.
My advice is go for it. Food is celebration to us. For centuries families and friends have celebrated with food. That is what a wedding reception is. Celebrate with those whom you love the most. Drink the wine, eat the cake, dance, and celebrate. I assure you no weight will be gained, no muscle lost, no fat added. You'll leave feeling good, may even rejuvenated.
I stayed in South Florida for about a week. I worked hard to make good choices, but I had a cheeseburger here and some french fries there. I'm no worse for it. I enjoyed a time in my life that I knew was fleeting...I encourage you to do the same.
From the moment you arrive friends are buying drinks, families are having dinners, room service is ordered, alcohol flows, and bar-snacks monopolize your pool-side field of view; well - bar snacks and BFB's (Big Fake Boobs). And allow me to point out that you'll never find me complaining about the latter. I should note that I'm grinning widely now, as I reminisce.
Even with access to a gym, the barrage of nachos, wraps, pizzas, beers, mojitos (a personal favorite), shots, burgers, fries, and wings, it's nearly impossible to stay clean. So...what do you do?
The answer is short - go for it. What? I've gone mad, quite mad. No, I've gone realistic. There are always going to be times that you just can't stick to your clean-diet. What you can do is minimize your exposure.
I'm not saying skip french fries, or chicken wings, I'm saying have a few. I'm not saying eat only Salads, I'm saying try to have one for lunch. I'm not saying skip the drinks, I'm just not that cruel. Just limit the times of day, rather than ALL day, to drink. Let's break it down. You can eat three relatively good meals each day, and then intersperse those healthy meals with the not so health stuff.
The easiest meal to "make healthy" is breakfast. Every hotel has a restaurant serving breakfast, and if you're in a downtown area you'll find at least half a dozen breakfast joints within a few blocks. Every breakfast menu will feature fruit, egg-whites, and oatmeal. If you're looking for high-protein options try Canadian Bacon that, while high is sodium, is high in protein, and low in fat. Also look for Yogurt (even full fat yogurt is no where near as bad for you as scrapple, bacon, sausage, or pancakes).
Lunch really isn't impossible, although it may be more challenging. By this point in the day, if you're anything like me, you've found yourself a nice spot by the pool or on the beach to ogle the various exhibits presenting themselves: from the pretty ladies in skimpy bikinis, to the overweight hairy men..in, well, skimpy bikinis...there's always good people watching. You're in your swim suit, wet, covered in sand, or both; an outfit that doesn't lend itself well to sitting down in a restaurant. This usually leaves you with limited options: the hotdog car, or the pool bar.
The pool bar is the mecca of all things mouthwateringly good. You'll find cheese-fries, nachos, fried chicken fingers, pizza, burgers...all the good stuff. But EVERY pool bar has a salad option...you will choose this. Try it was grilled chicken on top, maybe Tuna or Mahi-Mahi...whatever you might like. The pool bar may even have a sandwich option - shoot for whole wheat, or rye bread, avoid mayo and go crazy on the rest. See -- this really isn't so hard.
Dinner, this is where it gets tough. When you're at a wedding there are events, like rehearsal dinners, and friend dinners, and the wedding reception. You have no control over what you are given to eat. You do have control over how much you eat...but this is a wedding, and one night of gluttonous indulgence isn't going to kill you. Ok, I'll need to provide a little clarification, you might die...who knows from what cause, unlikely from the food, but I'm sure stranger things have happened.
My advice is go for it. Food is celebration to us. For centuries families and friends have celebrated with food. That is what a wedding reception is. Celebrate with those whom you love the most. Drink the wine, eat the cake, dance, and celebrate. I assure you no weight will be gained, no muscle lost, no fat added. You'll leave feeling good, may even rejuvenated.
I stayed in South Florida for about a week. I worked hard to make good choices, but I had a cheeseburger here and some french fries there. I'm no worse for it. I enjoyed a time in my life that I knew was fleeting...I encourage you to do the same.
Thursday, August 27, 2009
DailyFit
The DailyFit program is a starting point for the average person looking for structure to their workouts. These workouts are not a substitute for a custom tailored, individual exercise program created by a Fit2You, Fitness Expert. Email info@fit2youfitness.com to set up a free fitness and wellness consultation, or for information about enrolling in our eFit and TravelFit programs.
Each activity today is a “giant set” – similar to a circuit, giant sets are 4 exercises performed back to back without rest. Perform each giant set at least twice, resting 2 minutes in between, before moving on.
1. Travelling Lunge – 15 reps/leg
2. Incline Dumbbell Press – 15 reps
3. Cable Row – 15 reps
4. Crunches – 15 reps
5. Stiff-Leg Deadlift – 15 reps
6. Cable Lat Pull-down -15 reps
7. Stability Ball Pec-Fly – 15 reps
8. Flutter Kicks – 15 reps
9. Mountain Climbers – 15 reps
10. Dumbbell Shoulder Press – 15 reps
11. Biceps Dumbbell Curl – 15 reps
12. Triceps Cable Press-down – 15 reps
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
Each activity today is a “giant set” – similar to a circuit, giant sets are 4 exercises performed back to back without rest. Perform each giant set at least twice, resting 2 minutes in between, before moving on.
1. Travelling Lunge – 15 reps/leg
2. Incline Dumbbell Press – 15 reps
3. Cable Row – 15 reps
4. Crunches – 15 reps
5. Stiff-Leg Deadlift – 15 reps
6. Cable Lat Pull-down -15 reps
7. Stability Ball Pec-Fly – 15 reps
8. Flutter Kicks – 15 reps
9. Mountain Climbers – 15 reps
10. Dumbbell Shoulder Press – 15 reps
11. Biceps Dumbbell Curl – 15 reps
12. Triceps Cable Press-down – 15 reps
Disclaimer: Fit2You provides DailyFit for those of you looking for simple, effective workout routines. Please note that any exercise program includes inherent risks such as injury, or even death. Before embarking on any exercise regimen you should check with your doctor, especially if you have a history of heart disease, high blood pressure, high cholesterol, or if you have previous or existing injuries. All exercisers should seek professional guidance to avoid injury. All exercise should be performed under proper supervision. It is important to read the DailyFit beginner information and disclaimers posted on April 8.
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