Strategies for Overcoming Plateaus

The dreaded plateau: Anyone in the fitness game long enough will most likely encounter one.

It typically goes like this: You’ve been consistently working out for several months, eating better, feeling great overall and becoming excited that your clothes are starting to fitting loose — everything is working!

Then all of a sudden, the magic abruptly stops. What gives?

Unfortunately, the human body can be quite stubborn. It is continually seeking a homeostatic state, making it resistant to consistent change. The truth is, your body would prefer to keep the status quo and is very smart when it comes to adapting to exercise and dietary changes.

This can create a great deal of frustration, especially when it comes to fat loss. Essentially, it becomes a chess match against yourself.

Fortunately, there are numerous ways to troubleshoot if you find yourself in this situation. Outlined below are some strategies that can help regarding the three areas that might be the source of frustration: nutrition, exercise or recovery.

Remember: It’s a chess match, and it’s more effective and easier to determine what is working by making one change at a time.
Also remember that the body inevitably has to comply as long as you stay the course. Be patiently persistent and stay one step ahead at all times, and you’ll put that plateau in the rear-view mirror for good.

Nutrition

As contradictory as it may sound, it could be that you’re not eating enough.

While a reduction in calorie intake works in the beginning of any weight-loss attempt, eventually your metabolism will actually slow down.

This is because the body’s survival mechanism kicks in. The body gets to a point where it senses a lack of control and the possibility that it is being starved. When this happens, our thyroid actually begins to produce less calorie-burning hormones, and our progress stops.

A trick that can be used to avoid this is “caloric cycling.” Rather than continuing to take in the same number of calories each day, we throw in a higher-calorie day one to two times per week.

For example, if you have been consuming 1,500 calories per day, bump your calorie intake up to 2,000 calories after three consecutive low days. This signals to your body that you are not going to starve, and there is no need for survival mode.

Also, make sure you are getting good-quality, nutrition-dense food every day. This allows our bodies to adequately refuel from workouts, rebuild muscle and help maintain high amounts of energy. Remember that it takes calories to burn calories.

A healthy diet includes fruits and vegetables at every meal, quality carbohydrates, protein-dense foods and healthy fats.

Remember that carbs should be reserved for postworkout or physical activity if fat loss is a goal. This is because the body is most tolerant of carbohydrates after a workout than any other time. Also, it will help refuel the body without any carbohydrate “spillover” into fat storage.

FITNESS

Undertraining: It’s easy to get lulled into the same routine. If you find yourself consistently doing the same exercises, sets, reps and same mode of cardio week in and week out, then this is simply a case of adaptation setting in. Quite frankly, it’s time to take it to the next level.

This involves disrupting your comfort zone. You can do this by either increasing the number of reps or the amount of weight you are lifting during strength-training sessions. If your cardio sessions have been strictly steady-state up to this point, try mixing in some interval training one to two times per week.

Overtraining: On the flip side, there is such a thing as trying to do too much. When results come to a screeching halt, the natural instinct is to think: “Well, I just need to do more!”

All of a sudden you are doing everything under the sun: Tabata, weights, running, kickboxing, zumba, workout videos — anything and everything. Slow down, killer!

The body needs to recuperate from the demands that are placed on it. By continuing to keep the foot on the accelerator, we can actually start losing results — or worse, you can get injured.

Working out too hard for too long can overload the hormonal system, create chronic inflammation and increase the production of cortisol, which makes us more likely to hold on to fat stores.

So rather than adding more exercise at that plateau, give your body a much-needed break by taking one to two weeks off from structured exercise and replacing it with some light recreational activity instead.

Sometimes just giving your body a moment to breathe is all it needs to reboot to the updated and improved version of yourself.

Try switching modes of exercise: This is a simple, yet very effective method. You’re not changing anything exercise-wise, just gaining a new weapon of choice. Regarding strength training, this may involve switching from machines to free-weights, free-weights to body-weight exercises, barbells to dumbbells and so on.

The same goes for cardio machines. Try the rowing machine or step mill if you have been glued to the elliptical for the last two months. Any switch-up is worth trying. Surprising enough, this does the trick in a lot of cases.

Train for an event: This shift in mindset can be the magic ingredient for a lot of people. It’s important that your fitness routine address more than scale. Weight loss can be an emotional roller coaster, and many people aren’t willing to stay on that plan for the long haul.

The scale can have you jumping for joy one day and crying the next, but the exhilaration of crossing the finish line at a Color Run or conquering a Spartan Race is something that will stay with you forever.

And more often than not, the pounds will continue to come off as a result of your training. So in addition to creating good memories and getting into fabulous shape, you become lean and mean in the process.

RECOVERY

Unloading: Recovery is the yin to the yang of exercise. As previously stated with overtraining, sometimes it’s a matter of giving the body a chance to actually adapt to the training demands that are being placed upon it.

At a minimum, you should “unload” with a lighter workout week every four to six weeks of training. It’s during this period that our body finally gets a chance to play catchup and physically adapt to the training demands placed upon it.

This is where we experience increases in strength and endurance as we carry over into our next training cycle and even experience more reduction in the fat loss we’re after. You can unload by cutting your workout times in half, decreasing your intensity or simply just participating in recreational activity.

Sleep: Sleep is huge. Let me say that again. Sleep. Is. HUGE! And it may be one of the reasons why you’ve hit a plateau.

Sleep has been said to be the “athlete’s steroid.” The National Sleep Foundation recommends at least seven to eight hours a night. It is during this time that we produce human growth hormone (HGH). HGH is important in tissue repair, healing, muscle growth, brain function, bone strength, energy, endurance and metabolism. Additional benefits include improved cognitive function, increased reaction time and better immune system function.

There isn’t really any downside to getting adequate sleep, and it’s a critical part of continuing to get results from training and feeling 100 percent.

Jason Wanlass is the owner of Champion Fitness Training in Meridian. Contact him at championfit@live.com or championfit.net.

Speed Kills…Fat that is!

I must admit…this weather has me fired up!  As absurd as seventy degrees in early March may sound, I’m certainly not going to complain and I’m sure as hell going to take full advantage of it…particularly when it comes to my workouts.  I’ve always been a believer that we should all train like athletes and what better way to do so than kicking up the intensity with some speed and agility work. The fact is, many of us are athletes at heart. And the good news is, we can use some of the training methods the pros use to improve our overall fitness and shred fat as well!  Speed and agility work comes with many training advantages.  It helps improve balance and coordination, increases our efficiency at acceleration/deceleration and increases our ability to change directions quickly. Not only is this important for improved performance, but is key for injury prevention as well.  Also, with speed and agility work we get the fat burning benefits of high intensity training.  In fact there are numerous research studies that show you can burn more fat, increase your strength, and improve cardiovascular endurance in less time by utilizing high-intensity, low volume training into your routine.  Look at this way…when’s the last time you saw an overweight sprinter?  The answer is never! Reason being the majority of their training is at a very high intensity effort and with that comes high levels of calorie burning during and post-workout which contributes to maintaining their very strong, lean physique!

Before you begin, it should be noted that If you are just starting an exercise program, I recommend at least 12 weeks of aerobic base conditioning and muscular endurance training before adding speed training into your routine.

Now that you’re ready, get out and kickstart your heart with these fat torching speed and agility drills!

Note: Begin with a 10-15 minute dynamic warm up before performing the exercises.  Perform 1-2 sets if just starting out, 2-3 sets for  advanced exercises. Allow a full three minute recovery between sets.

40 yard sprints: Set up two cones 40 yards apart. Starting at one end, quickly run to the opposite side until you run past the cone. Gradually slow down, walk back to the starting point and repeat for a total of 4 to 6 repetitions.

Note: For beginners, run approximately at 60-80% of your maximum speed.  Intermediate, 85-100% of maximum speed.  Advanced, 100% and/or with a parachute or weight resistance (5-10% of your body weight).

M-Drill (Set up): You will need 5 cones for this drill. Begin by setting up 4 cones in a box formation, with each cone spaced 10 yards apart. Then place the fifth cone in the middle of the square.

M-Drill (Exercise): Begin at the bottom left corner (Cone 1). Quickly run to the cone straight ahead (Cone 2). Now, backpedal to the center cone (Cone 3), turn slightly right and run to the cone in the top right corner (Cone 4). Last, backpedal to the final cone in the bottom right corner (Cone 5), then finish by sprinting through Cone 4 straight ahead. Return to Cone 1 and repeat for a total of 2-3 reps before repeating the sequence in the opposite direction.

Medicine Ball Reverse Scoop Toss to Sprint: Begin with a medicine ball weighing 5-10% of your body weight. Beginning in an athletic stance, then explosively jump while swinging and tossing the ball over your head behind you as far as you can.  Immediately sprint to retrieve it and repeat for 4-6 repetitions.

Shuffle Drill:  Place two cones 5 yards apart from one another.  Perform a burpee, quickly hop to your feet and quickly shuffle sideways to the opposite cone and perform another burpee.  Repeat until you have shuffled down and back a total of 5 times.

Fitness Secrets Revealed…Well sort of

It’s a new year yet again ladies and gentlemen.  And as we all begin the annual mad dash back into the gym I thought now was the perfect time to clue you into the biggest secret I’ve come across in my twenty years in the fitness industry.  Okay here it comes…wait for it…THERE ARE NO SECRETS!  I’m sorry to burst your bubble but there is no magic pill, supplement, secret exercise, or fitness gadget that will expedite the process and will have you running faster than a Kenyan, make you more athletic than Jay Ajayi, all while turning you into a supermodel!  In short, it takes time, effort, and consistency.  Period.  No simpler way to put it.  However, I am willing to share what you should realistically expect in the process and what is takes to keep you on track this time…for good!

Be patient: I can never say this enough.  Ask any of my clients and they’ll tell you I say it until I’m blue in the face!  Don’t be in such a damn hurry!  Achieving your desired fitness levels and body fat goals requires the accumulation of work and sound nutrition of the course of your lifetime.  As long as you strive to make forward progress and keep moving you will get there.  But you have to keep expanding your levels of comfort along the way which brings us to our next point.

Get comfortable being uncomfortable:  Now I’m not saying you have to exhaust yourself to the point to being carried out of the gym by a stretcher, but I am here to tell you that you do need to push yourself outside of your comfort zone.  Also, the process that it takes to break a 10 minute mile or lose your first 20 pounds isn’t the same as the one to break an 8 minute pace or lose those last few “stubborn” pounds.  In short, your body will always adapt and training intensity will continually have to be raised beyond your comfort zone alone the way.  So embrace some healthy discomfort!

Your expectations should match your efforts: The lean and mean look that you see in magazines featuring fitness models or elite athletes comes at a high cost that most people aren’t willing to pay.  Specifically working out 5-6 times per week, eating cleanly 90+ percent of the time and being “that guy” people hate on in social situations where food and/or alcohol may be involved (yes…I’m “that guy”).  With that being said, you can still aspire to be leaner and healthier with simple adjustments which can add up to noticeable improvements over time.  So determine from day one what you want and keep it real with your expectations relative to your body and fitness.

Exercise doesn’t give you a free pass to eat poorly: Nutrition plays a much bigger role over exercise if you aspire to lose any significant amount of body fat!  Now, I don’t endorse any specific diet over another.  We are all individuals and what works for one person eating wise may be the exact opposite of what you need.  However, I do recommend the basic nutrition principles.  Eat fruits and/or vegetables with each meal.  Focus on “quality” carbohydrates and cut back on the processed, sugary carbs like juice, white flour, muffins and eat more whole grain breads and pastas, quinoa, long grain rice, etc.  Also, include protein dense foods and healthy fats.  Protein dense foods include lean meats such as ground beef, chicken, turkey, bison.  Other great protein sources include salmon, tuna, eggs, cottage cheese, tofu, beans, etc.  And eating a variety of meats, cheeses, nuts, olive oil, and a fish oil supplement are all great ways to getting our daily dose of fat.  Do this 80% of the time and you’ll be amazed at what it will do for you body, your energy, and your workouts!

Find what works for you: People always ask, “What do you do for workouts?”  Lots of things!  I personally include a combination of interval training, sports conditioning, and strength training for my “gym” workouts 2-3 times per week.  But I enjoy other activities as well.  I participate in Krav Maga 2-3 times per week, play in recreational sports leagues (i.e. Volleyball, Flag Football, Softball, etc.) year round, and have even began dabbling with hot yoga to balance it all out.  Of course this is what I do.  Point being, variety is the spice of life, especially with fitness.  So go out and try out different activities and workouts along the way until you find what you enjoy most and works best for you.

There you have it!  I encourage you to go forth into 2015 with a heighten self-awareness of what it is you want to accomplish, push your limits, find what works for you, have some fun along the way, and become the person you’ve always wanted to be.

Consistency and Purpose for Weight Loss Success

Woody Allen once said, “80% of success in life is showing up.”  I would argue the same goes for fitness.  While the process may be a little more detailed there’s still merit to the claim.  Simply sitting on the couch and wishing for a better body, more energy and endurance, more libido (minus the blue pill), and quality health sure as hell isn’t going to happen by itself.  Also…going balls to the wall for one month out of the year doesn’t offset eleven months of being stagnant either.   You need to take action…consistent action.  Think marathon…not sprint.  Results take time…the goal is longevity.  Besides…what’s the hurry anyway?!?  I HAVE TO LOSE 20 LBS IN 3 WEEKS!!!”  Why?  Are you going to die in three weeks…and you want to look smoking hot in your casket?  Do you think you get to quit once you get there?  I’ve got news for you…there is no finish line in this!  It’s not a race.  It’s about expansion.  Think of it more as a high jump.  We don’t set the bar at two feet, successfully jump the bar and think we’ve made it.  We continue raising the bar.   Seriously…let go of the idea of being done.  It really is about the journey not the destination in this circumstance.  And ultimately what you’ll come to find is the journey is much more gratifying than any destination you originally had in mind.  But first, let me ask you a question…what motivates you?  And for the love of God…please don’t say: “To lose weight!”  Losing weight is simply a bi-product of the process.  I’m not trying to discard its importance and I respect that it’s a hot button for most people.  It can drive you for a little while…but there will always be a deeper part of you left unfulfilled.  Even if you do hit your goal weight, you’re left with…now what?  Or even worse…the fear of the weight coming back.

The reality is, as humans we always want more for ourselves.  Fitness isn’t any different.  Complacency has no foundation to keep us going.  But finding your true purpose will.  And then you’ll feel no reason for haste.  You’ll become engulfed in the process and release your attachments of what you thought you were after originally.  Then seemingly it all magically comes together.  Body…mind…purpose…continual expansion…and belief in yourself.  So…what’s my advice to you?  Go inward.  Be still. Be quiet.  And ask…why?  Why am I doing this?  What is my purpose?  What do I truly want out of this?  And lastly…be patient.  It may take a day…a week…a year…a lifetime.  But never stop searching.  The answer is there…but you have to ask first.

Bryan (Far Right) at 250 lbs from 2003-2005.

Enter my client and friend Bryan Wheeler.  Like most, Bryan’s purpose in working out was wanting to “lose weight.”  Gym membership…check.  Steady mix of cardio and weight…check.  Boredom beginning to set in…check.  It wasn’t until 2005 when his mother-in-law invited him to do a triathlon that things began to shift.  And to be more specific, getting beat by your mother-in-law can create spark!  Bryan recalls,  “It was a humbling experience losing.  I dabbled in other types of exercise, but found that training for endurance events was more rewarding.  The triathlons have helped with the boredom, has created a fun bonding experience by participating with friends and family, I have made new friends, and even inspire current friends with their goals.”  Since 2005, Bryan has competed in over 20 endurance events which includes, seven Ragnar Relays, several (he can’t recall an exact number…awesome!) half and full marathons, seven triathlons, and is currently training for the Half Ironman this June!

Catching some waves August 2011

And guess what?  A funny thing happened along the way. Bryan lost weight…70 lbs to be exact!  He began at 250 lbs. in 2005 and now weighs 180 lbs. today.  And you know why?  He kept showing up.  It didn’t happen overnight. In fact, Bryan only averaged 0.7 lbs of weight loss per month.  How many people do you think would give up on a strict “weight loss only” quest at that rate?  Thousands?  Millions?  Doesn’t seem too inspiring from that stand point does it?  You have to remember days turn to weeks…days to months…and years to a lifetime.  Slow and steady results…just like a marathon.

Bryan’s just like you.  He battled with self-criticism, negative self-image, and defeatist self-talk.  His metamorphosis came over time with small victories and surrounding himself with positive supportive people to re-program himself to the person he his today.

70 lbs. leaner and meaner in 2014

The moral?  Find a deeper purpose.  And it doesn’t have to be just like Bryan’s story.  I’m not saying go out and become a triathlete.  I’m saying…explore beyond the scale.  Try new activities.  Take up hiking…mountain biking…skiing.  Join a sports league.  Get into martial arts.  Search…for as long as it takes.  And make your own story.  Be an inspiration to someone too.  Your friends…your family…your kids…your neighbors.  If you do…there are no words to describe the magnitude of the impact you’ll have on everyone around you.  The weight loss is just the added bonus.

Now…are you ready to keep showing up?

 


 
            
					

Full-Body Strength Exercises for a Quick and Effective Workout!

Full-body exercises place an emphasis on multiple areas of the body during one exercise. They are being used more by fitness enthusiasts and are popular for a variety of reasons. First, they are efficient.  Combining upper and lower body moves into a strength routine cuts down on workout time and the frequency to the gym.  It’s more feasible for most people to commit to a strength routine using two total-body workouts per week opposed to four to five using a traditional split-routine approach (i.e. Chest & Triceps on Monday, Legs, Shoulders & Abs on Tuesday, Back & Biceps on Wednesday, etc.).   Second, full-body exercises increase the metabolic demand on the body. Typically, the higher the metabolic demand, the higher the calorie expenditure per workout. Plus, you get more challenge to your cardiovascular system as well.  In other words, you’re getting more bang for your buck.  And lastly, our bodies were designed for total-body movement.  If you watch an athlete or people move in general, most movement involves multiple regions of the body.  Whether you’re hitting a tennis ball in, picking up your kids, or putting the groceries away, these actions require multiple muscles to fire and work synergistically.  So by using full-body exercises, we experience a better carry over effect for our day to day living.

So if you’re looking to mix up your routine or are short on time, try this four exercise circuit for a quick full-body blast!

Isometric Lunge w/Cable Chest Press

Muscle Focus: Chest & Legs

Begin by grabbing both cable handles and positioning your body into a split stance with your left leg forward.  Lower your center of gravity just like you would for a stationary lunge and position your arms in line with your body with your elbows bent at 90 degrees.  Straighten your arms by pressing out in front of you while maintaining your leg position.  Return your arms back to the 90 degree position and repeat the chest press for 10-15 repetitions before switching legs.

Squat w/Lateral Dumbbell Raise

Muscle Focus: Legs & Shoulders

Standing with a dumbbell in your right hand, lower into a squat position while positioning your arm across your body with your elbow bent at 90 degrees and slightly rotating your torso.  Perform a backhand like motion by returning to an upright position and performing a lateral raise with your right arm simultaneously.  Remember to keep your elbow bent at 90 degrees.  Repeat for 10-15 repetitions before switching arms. 

If you want more challenge, try this exercise with a single leg squat!     

Barbell Deadlift w/Bent Over Row

Muscle Focus: Legs & Back

Stand with your feet hip width apart while holding a barbell.  Use an underhand grip and position your hands on the bar just outside of your stance.  Keeping your chest out and back flat, contract your abs and slowly lower your upper body by hinging with your hips while slightly bending your knees.  Continue lowering until your upper body is almost parallel to the ground.  Keeping your abdominals contracted and a back flat, pull the barbell towards your mid-section and roll your shoulders back, then slowly lower the barbell away from you.  Once your arms are fully straight, contract your glutes and unhinge back to the upright position.  Repeat this sequence for 10-15 reps. 

This one is a little difficult to master, so remember start with lighter weight and master your technique before going heavier.   

Stability Ball Tricep Extensions

Muscle Focus: Hamstrings, Glutes, Triceps

Begin by lying on a stability ball while holding a pair of dumbbells.  Keep your head, neck, and shoulders in alignment with the rest of your body with your hips fully elevated and legs bent at 90 degrees.    Now, position your arms above your chest with your palms facing in.  Keeping your hips elevated and upper arms straight and slowly lower the dumbbells by bending your elbows to a 90 degree angle.  Return your arms to the straight position and repeat for 10-15 repetitions. 

 

For modification, use a wider stance to make balance easier or use a BOSU if you are uncomfortable using a stability ball.

25 activities that burn the most calories

Clients, friends, family are always curious what exercises/activities give you the most bang for your buck.  Here are 25 that burn at least 500 calories per hour.  Also, research shows that the higher the intensity, the more calories that are burned post workout as well…it’s win win!  So get out and get active!

1.  Basketball 563 calories

2.  Cycling (12-20+mph) 563-1126 calories

3.  Boxing/Sparring 633 calories

4.  Calisthenics (Vigorous) 563 calories

5.  Canoeing (> 6 mph) 844 calories

6.  Circuit Training 563 calories

7.  Flag Football 563 calories

8.  Handball:

Team 563 calories

Individual 844 calories

9.  Hockey (Field or Ice) 563 calories

10.  Lacrosse 563 calories

11.  Racquetball (Competitive) 704 calories

12.  Rockclimbing 774 calories

13.  Jump Rope:

Slow Pace 563 calories

Fast Pace 708 calories

14.  Rowing 563-844 calories

15.  Running:

12 min/mile pace 563 calories

6 min/mile pace 1126 calories

16.  Running Stairs 1056 calories

17.  Cross Country Skiing 563-1100 calories

18.  Snowshoeing 563 calories

19.  Soccer (Competitive) 704 calories

20.  Squash 844 calories

21.  Swimming 563-750 calories

22.  Tennis (Single Competitive) 563 calories

23.  Beach Volleyball 563 calories

24.  Walking Stairs 563 calories

25.  Water Polo 704 calories

* Calories per hour based on 155 lb individual

The power of Omega 3

Most of us know the value and benefit of taking a multivitamin.  Today’s food lacks the amount of nutrients our bodies need day in and day out.  Supplementing with a multivitamin can obviously help minimize deficiencies we may have.  And while a multivitamin should be a staple in almost everyone’s diet, an additional supplement that should be regarded as equally importance is an Omega 3.  Omega 3 also known as linolenic acid, is a polyunsaturated fat and is part of the “healthy fat” family.  Supplementing with Omega 3 and consuming healthy fats helps improve our cellular function be keeping the cells fluid and more pliable. In contrast, high amounts of saturated fats (animal fats) and trans fatty acids found in processed foods diminishes function by making our cells hard and rigid, Omega 3 consumption can make it easier to balance things out in our body.

Traditionally Omega 3s were taken primarily to help improve cardiovascular health, but recent research has shown that the benefits go well beyond improving heart function.  Omega 3 supplementation has been shown to:

  • Improve nervous system and boost immune health
  • Increase fat metabolism and improve weight loss
  • Decrease risk of diabetes and certain cancers
  • Improve blood pressure
  • Improve function for those with inflammatory diseases like rheumatoid arthritis, chronic fatigue and fibromyalgia
  • Aid in workout recovery
  • Improve mood and decrease symptoms of depression.
  • Improve airway dilation

You can see why many doctors, therapists, and nutritional experts are so fond of Omega 3s.  While many fatty acids can be synthesized by our own body, Omega 3 must be obtained through diet and supplementation.  Foods high in Omega 3 include; walnuts, hemp seeds, fish (wild salmon, light tuna, shrimp, etc.), chia seeds, flax (Ground or Oil), soy nuts, olive oil.  Try to add at least ½ -1 serving to each meal/snack throughout the day.  In addition to food, it is recommended to take a daily Omega 3 supplement as well.  The minimum recommended daily amount is generally 2-3g per day in either liquid or capsule form.   However, research has shown as high as 9-10g/day may be recommended in certain cases. Consult with your physician to determine the correct dosage for you and start reaping the benefits of this super supplement!

Additional Resources:

www.dietarysupplemntu.com

www.consumerlab.com

www.pubmed.com

www.precisionnutrition.com

www.pubmed.com

Sources:

“The Essentials of Sports and Exercise Nutrition, 2nd Edition – John Berardi, PhD; Ryan Andrews, MS, MA, RD

www.consumerlab.com

What do you believe?

With 70% of the American population being overweight and/or obese it shouldn’t come as any shock that countless people want to improve their health and maybe shed a few pounds.  Obviously changes need to be made regarding diet and exercise, but one area that is often overlooked is a person’s mindset.  Believing ultimately can make or break one’s success.  We see this all the time in professional sports, business, and even fitness.  Having a vision for what needs to be accomplished, the drive to achieve greatness, and most importantly…believing is critical.  Henry Ford says it best, “If you think you can do a thing or think you can’t do a thing, you’re right.”  Simple and true.  The battle is won or lost long before you even set foot in the gym.

But it’s  a little more than just belief, you have to shift to a mindset of “positive outcome.”  In other words, focusing on what is desired opposed to what is undesired.  Esther and Jerry Hicks, authors of the “Law of Attraction” looks at it from this perspective:

“From your place of lack, you will attract only more of that, and that is the reason most diets do not work:  You are aware of your fat – you are aware of your body looking the way you do not want it to look – and so when it gets bad enough that you cannot stand it anymore (either from your own perspective or because others are scowling at you), then you say, “I can’t bear this negative place anymore.  I’m going to go on a diet, and I’m going to get rid of all this stuff that I do not want.”  And yet, your attention is given to the stuff that you do not want, and so you hold it to you.  The way to get to where you want to be is to give your full attention to what you do want, not to give your attention to what you do not want.”

By overly examining what you do not like about your body and/or physical health only perpetuates the problem.  There needs to be a paradigm shift for true change to take place.  You need to “Believe it before you see it.”  How is that possible Jason?  I look in the mirror and the mirror doesn’t lie!  I realize we live in a society of “seeing is believing” but I simply encourage you to reflect for a moment on everything that has changed in the world throughout your lifetime.  Fairly recently, we didn’t have cell phones, internet, ipads, etc.  Even television hasn’t been in existence for 100 years!  Bottom line, people have vision and the ability to believe it before they see it!  The same rule applies when it comes to our bodies and physical health and the body will go only as far as your mind will allow it to.

Here are a few tips to help shift your focus and achieve the body, health, and life you desire.

Write down your goals:  The more specific the better.  But remember to state them in a what you want to happen manner.  For example:  “I want to lose 20 lbs in 6 months.” “I want to lower my blood pressure to 120/80 or less by next year.”  “I want to fit into my old swimsuit by June.” I want to improve my flexibility so I will feel better.”

Create your vision:  More specifically, create a poster board of what you want your life to look like.  Find pictures of yourself when you were looking and feeling your best.  Do you have fitness goals like running a marathon, competing in a triathlon?  Maybe you want to take on new recreational hobbies like rock climbing or martial arts?  Find images of these activities and put them on the board!  You could even go beyond fitness with your vision.  Images of places you want to vacation, a certain vehicle you like, the amount of income or job you desire, the sky is the limit.  This is a powerful too!  Having a image to view daily naturally puts your subconscious to work towards your goals.  Try it…you’ll be amazed at how effective it is!

Surround yourself with positive influences: Post inspirational quotes throughout your work and home space, read self improvement books, write daily affirmations, and surround yourself with positive people who mutually want you to succeed.  Remember…positive attracts more positive!

Want to change your life in 30 days?  If you make a daily commitment to perform these three action steps, you will be amazed how much better you will look and feel.  Everything will seem like it’s naturally falling into place.  It’s your life!  Take control, take action, and become the person that you truly deserve to be!

Recommended Reading

Feel the Fear and Do it Anyway – Susan Jeffers

The Four Agreements: A Practical Guide to Personal Freedom – Don Miguel Ruiz

100 Ways to Motivate Yourself – Steve Chandler

The Law of Attraction – Esther and Jerry Hicks

Who Moved My Cheese – Spencer Johnson

 

 

 

The 5 keys for fat loss and optimal fitness

People are always in search for the “secret” to weight loss and optimal health.  I’ve been in the fitness industry for 18 years now and I’m here to tell you…there is no secret! While there are a lot of factors that will make or break one’s success for optimal health, I have found there are five keys to it all.  By following and using these five keys not only will you have a greater chance of achieving your fitness and weight loss goals, but you are more likely to enjoy the process as well!

KEY #1:  NUTRITION IS 90%

Two Studies with the Same Results

The University of Texas and University of Oklahoma recently conducted a 16-week weight loss study. Two different groups were measured, an exercise group and a control (non-exercise) group.  Each week the exercise group performed three hours of strength exercise with an Olympic weightlifting coach and circuit training for two hours with a group exercise instructor.  During the study, researchers collected data on body composition and a host of other measures.  As expected, the exercise group did get better results…but not much:

  • The control group gained 1 lb of lean mass, lost 0.5 lb of fat, and lost 0.5% body fat
  • The exercise group gained 3 lb of lean mass, lost 2 lb of fat, and lost 1.5% body fat

WHY? No nutritional adjustments were made for either group!

Bottom line, for true health and successful weight/fat loss, you must eat a balanced and healthy diet.

What habits consist of a “balanced and healthy” diet?

Slow Down! Many of us eat way too fast.  It takes about 20 minutes for our sensation of fullness to kick in.  The pathway from our stomach, to our brain, and back is long.  If you eat too quickly, you are more likely to overeat by the time your brain can communicate it’s time to stop.  The long term goal should be taking 15-20 minutes to consume each meal.  I know this may be too ambitious for a lot of us and that’s okay!  Just by slowing down by 1-2 minutes can make a big difference.  From there you can work towards the 15-20 minute goal.

Stop Eating at 80% Fullness: Rather than eating to the point of fullness, focus on eating until you are no longer hungry.  In conjunction with slowing down, this again will allow plenty of time for your brain to communicate that it’s time to end the meal.  Many benefits come of this, including better overall appetite cues, improved digestion, and increased performance with your workouts as well.

Eat every 2-4 hours: When you go prolonged periods without any food, your body goes into conservation mode simply because it doesn’t know when the next meal is coming.  As a result, the body holds onto any excess fat storage which a lot of people would prefer do without.  By eating smaller and more frequent meals this will keep your metabolism running at higher levels throughout the day and is more likely to let go of the extra stores.   

Eat Fruits and/or Vegetables with Each Meal: There is a good reason why mothers harp on their children to eat their fruits and veggies!  Nutrient dense and low in calories, fruits and vegetables are packed with vitamins, minerals, and actually help buffer the body’s acidic response to protein and grains.  One medium sized fruit, ½ cup of raw chopped fruit or vegetables, and 1 cup of raw, leafy vegetables each equal one serving.  Aim for 1-2 servings per meal.

Include Protein Dense Foods & Health Fats:  Up to1 serving (20-30g) for women and 2 servings for men (40-60 g) should be included with each meal.  A portion size of protein is visually about the size of the palm of your hand.  Protein dense foods include lean meats such as ground beef, chicken, turkey, bison.  Other great protein sources include salmon, tuna, eggs, cottage cheese, tofu, beans, etc.  Also, a mixture of fats should also be part of a balanced diet.  Vitamins A, D, E, and K, are critical to optimal human function, and can only be absorbed by the body with adequate fat in our diet.  Eating a variety of meats, cheeses, nuts, olive oil, and a fish oil supplement are all great ways to getting our daily dose of fat.

Eat “Quality” Carbohydrates: Cut back on the processed, sugary carbs like juice, white flour, muffins, etc and focus your efforts on eating more whole food and fiber rich carbs.  This includes a mix of vegetables, beans, legumes, whole grain breads and pastas, quinoa, long grain rice, etc.  Typically, vegetables, beans, legumes, and most fruit can be consumed often and at any time of the day.  For breads, pasta, and rice, ideally these should be consumed after workouts or physical activity, especially if fat loss is a goalPrimarily this is because the body has its highest tolerance of carbohydrates post-workout than any other time. This will help refuel the body without any carbohydrate “spill over” into fat storage.    

Great Nutritional Sources:

cleaneatingmag.com

eatright.org

healthykitchensmakeover.com

precisionnutrition.com

KEY #2:  YOU NEED A STRONG SOCIAL SUPPORT GROUP

 Social Support: “Network of individuals that provides feedback, constructive criticism, and encouragement for one’s lifestyle choices.

“You are the average of the five people closest to you.”  How does your social support group look?

  • Does your spouse/partner follow healthy lifestyle habits such as exercising regularly, watching what they eat, and taking nutritional supplements?
  • At your workplace, do your coworkers regularly bring in treats like     cookies, donuts, and other snacks?
  •  If you go out to eat more than once per week, do the people you dine with order healthy selections?
  • Do you belong to any clubs, groups, or teams that meet at least twice per week and do some physical exercise (this does not include a gym membership)?
  • Do the people you live or work with schedule activities for you that interfere with your pre-established exercise time?

If most of your answers made you raise an eyebrow…then you may need to align yourself with a stronger group.  It’s not to say that you need to sever all ties in your existing relationships, but you do need to be aware if you have any “Crabs in your bucket.”

Crab mentality, sometimes referred to as crabs in the bucket, describes a way of thinking best described by the phrase “if I can’t have it, neither can you.” The metaphor refers to a pot of crabs.   Individually, the crabs could easily escape from the pot, but instead, they grab at each other in a useless “king of the hill” competition which prevents any from escaping and ensures their collective demise. The analogy in human behavior is that members of a group will attempt to “pull down” (negate or diminish the importance of) any member who achieves success beyond the others, out of envy, conspiracy, or competitive feelings.

Strategies to overcome the “Crab” obstacle

  • Encourage your friends, family, and co-workers to join you in social events that compliment your goals (healthy dinners, physical challenges, group workouts).
  • Join a network of individuals that work towards common goals.  This can be a hiking/running group, a recreation sports league, or fitness club.
  • Consider hiring a professional.  IDEA, the international health and fitness organization found that 75% of individuals that workout aren’t getting the results they want.  And of the 25% who were, 90% of them work with a personal trainer.

KEY #3:  HAVE S.M.A.R.T GOALS

Saying “I want to lose weight” is not enough.  Goals need to be focused, and realistic.  A common acronym for goal setting is SMART, Specific, Measureable, Attainable, Reward Based & Realistic, and with a Timeframe.  “I want to lose 20 pounds of body fat in 6 months and then I will get myself that new swimsuit.”  This is a great example of a SMART goal.  Not only does it cover each component, but it is realistic as well.  Since the recommended range for permanent weight loss is 1-2 pounds per week, a goal of losing 20 pounds in 5 months is honest and very achievable.

“A Goal without a plan is just a wish.”  In other words, action needs to be taken!  Include five steps with each corresponding goal for the coming year.  Your steps should be conducive and relate directly to your goals.

Here’s how it looks using our same weight loss example:

SMART Goal:  Lose 20 pounds of body fat in 6 months

Action Step #1 – Get a gym membership by the end of the week

Action Step #2 – Do 45-60 minutes of cardio on Mondays, Wednesdays, and Fridays

Action Step #3 – Do strength training for 1 hour on Tuesdays and Thursdays

Action Step #4 – Eat 4 to 6 small healthy meals/snacks per day

Action Step #5 – Drink 10 to 12 cups of water every day

Notice how the action steps focus on behavior not the outcome.  With a behavior focus, the goal becomes framed around activities that are under your control.  With this approach we detach from the outcome, but ultimately our behaviors shape the outcome.

More examples:

  • I will commit to completing at least 90% of my scheduled workouts for the next eight weeks.
  • I will commit to only one “free meal” per week for the next eight weeks.
  • I will commit to eating breakfast everyday for the next eight weeks.
  • I will commit to taking a multivitamin and an omega 3 supplement daily for the next eight weeks.

KEY #4:  YOU MUST TRAIN WITH INTENSITY

Fat Burning Zone Myth

The discussion usually begins like this, “If you work too hard during cardio you’ll burn less fat!” Yes, the myth of the “fat burning zone” is alive and well! I’ve been in the fitness industry for over 15 years and it still amazes me that this topic still exists. But, with cardio equipment manufactures continuing to display low intensity training as “fat loss” on their monitors and a percentage of fitness consultants still prescribing low intensity cardio as the most effective method for weight loss, it’s no wonder that the confusion still exists! The question is why?

Specifically the “fat burning zone” is 50-60% of your maximum heart rate. Past research has shown that you burn a higher percentage of fat while training at this intensity. People were quick to conclude that this must lead to more fat loss. The problem with this theory is the most important factor is left out, the rate of calories being burned. Also, fat is still being used at higher workout intensities and ultimately will result in more fat calories expended overall. Take for example, the average exerciser burns approximately 8 calories/minute while training in the fat burning zone with approximately 50% coming from fat. Compare that with an exerciser working at 70-80% of max heart rate (“Cardiovascular Zone”) the rate increases to 11 calories/minute on average with approximately 40% of fat being used. The final result:

Fat Burning Zone (50-60% of max heart rate)

• Approximately 50% of calories come from fat

• Approximately 8 calories/minute are expended

• 60 minutes x 8 calories/minute = 480 calories

• 50% x 480 calories = 240 fat calories

Cardiovascular Zone (70-80% of max heart rate)

• Approximately 40% of calories come from fat

• Approximately 11 calories/minute are expended

• 60 minutes x 11 calories/minute = 640 calories

• 40% x 640 calories = 264 fat calories

The cardiovascular zone yields more for both total calories and fat calories burned! And as a bonus, your fitness levels will improve even more! This is key, because the body will begin to burn more fat during and after workouts. This happens because the body begins to spare carbohydrates, a process known as “glycogen sparing.” Since carbohydrates are the body’s preferred fuel, and since we have a limited supply, the body naturally begins to use a higher percentage of fat during workouts as our fitness improves.

Also, after intense exercise, the body has to work even harder to restore equilibrium to our body temperature, respiratory rate, and hormone levels. This requires high amounts of oxygen, a process known as Excess Post-Exercise Oxygen Consumption (EPOC). With this increased demand for oxygen, more fuel is required from our body during post workout recovery to achieve homeostasis. And guess what the primary fuel is during this process…FAT!

The take home message is that there is no magical “fat burning zone”. For best results, cardiovascular training should include a variety of intensities. While there are countless benefits to training at higher intensities, low intensity workouts are still important and should be included into your routine, especially if you are just beginning a program. And even an avid exercisers in need of some “active recovery” can benefit from lower intensities a couple times per week. Outlined below are some recommended training guidelines for overall cardiovascular fitness.

Cardiovascular Training Guidelines

Structure 2–3 long and easy intensity workouts each week. These sessions should be 45 minutes plus in duration with a target heart rate ranging between 50-70% of your maximum. These workouts should be feel comfortable, but have you still breaking a sweat. These workouts effectively target your aerobic energy system which will help develop fat burning enzymes, help maximize recovery, and should be your starting point if you’re just beginning a program.

Structure 1–2 moderate length and intensity aerobic workouts each week. These sessions should be 30–40 minutes in duration and target heart rate should range between 70-80% of your maximum. The level of effort in these workouts should be comfortable but challenging.

Structure 1–2 short and intense interval workouts into your program each week. These workouts should last between 20–30 minutes with your target heart rate ranging between 80-90% of your max during work intervals. During these workouts your breathing is heavier and will definitely be above your comfort zone

Strength Training Principles & Guidlines

Principle of Overload:  A greater than normal stress or load on the body is required for training adaptation to occur. The body will always adapt to exercise over time and once this happens a different stimulus is required for additional strength gains. The process should be gradual and is usually accomplished by altering training intensity or increasing the amount of weight lifted. As a rule, when you can perform two or more repetitions over your repetition goal in the last set of two consecutive workouts, intensity should be increased. Weight increases should range between 2.5-5% for isolated exercises (e.g. tricep pressdowns) and 5-10% for exercises that utilize larger muscle groups (e.g. bench press).

Principle of Variation:  Much like the principle of overload, except it involves altering one or a combination of training variables. Specifically, speed of movement, rest periods, training frequency, exercise order, or style of exercises. Take a dumbbell lunge for example. We could vary this exercise by switching to split jumps which would alter two variables, the speed of movement and the style of exercise.

Train for movement:  Muscles work in synergy.  The term “synergy” comes from the latin word meaning to “work together.”  The nervous system innervates the musculoskeletal system to work as a complete unit.  A baseball player throwing a ball with maximum velocity or simply the act of running best illustrates this point.  The muscles work in harmony.  Performing more compound exercises that involve multiple joints and allow the body to work as a whole unit has a higher carry over into day to day life.  Also, training for movement will yield greater strength gains, improve coordination, and increase stability.  Exercise Example: Squat Row

Train all planes:  The human body works in three different planes of movement (sagittal, frontal, and transverse).  Basically, the body is made to rotate, move forwards/backwards and side to side.  Thus, it’s important to train for movement in all directions.  This will help minimize muscle/movement imbalances, decrease risk of injury, and improve overall function.  Exercise Example: Rotational Cable Chest Press

Train Balance & Stability:  Strength is transferable from an unstable environment to a stable environment but not the other way around” (Orr 2009).  In other words, training muscles strictly in a machine based settling will yield little or no improvement for your balance or stability.  In order to improve balance & stability, you must train for it!  Try performing traditional exercises on a BOSU, stability ball or in a single leg position.  Not only with it improve balance and stability, but strength as well.  Exercise Example: Single Leg Squat

Train Standing:  In can’t be emphasized enough!  We sit enough throughout the day between work and our daily commute.  Try to perform the majority of your exercises in a standing/upright position for better overall functional strength and improved posture.

Using these principles, incorporate strength training into your routine at least 2-3 times per week.  Focusing primarily on total body movements.   Sets and reps are based on individual goals and needs.  Here are the recommended ranges:

Stabilization/Endurance:

  • 1-3 sets
  • 12+reps
  • 50-70% max
  • Rest 30-60 seconds between sets

Hypertrophy

  • 3-5 sets
  • 6-12 reps
  • 75-85% max
  • Rest 45-90 seconds between sets

Maximal Strength

  • 4-6 sets
  • 1-5 reps
  • 85-100% max
  • Rest 3-5 minutes between sets

KEY #5:  TAKE YOUR TRAINING BEYOND THE SCALE

Maintaining focus year after year can be challenging, especially if we’re working out just for the sake of working out.  Giving your workouts a greater purpose and training for activities outside of the gym can help you stay on track…permanently  It’s easy to skip a workout if you lack a specific purpose, but if a ½ marathon is lurking around the corner, odds are you’ll stay consistent.  Besides, most of us have recreational activities we enjoy like running, cycling, basketball or snowboarding.  Focusing workouts towards improving your recreational skills can help keep you focused and consistent year in and year out.

You are always ready! Does this sound like you? “I need to get into better shape before I can do something that.” Quite the contrary! There’s always a wide range of participants, men, women, all with different fitness levels in a variety of events every year. You don’t have to be an elite athlete to participate.  The only obstacle you have to overcome is making the decision to do it.  But once you do an amazing thing happens.  Your purpose training purpose changes automatically.  Instead of worrying about mastering the scale, now your focus is on mastering your fitness.

Have Fun! Remember growing up in a world where there were no deadlines, meetings, errands, etc?  We simply played.  Whatever your motivation for getting in shape I encourage you find your fun!  Life always comes with responsibility, but we can still take the time to reconnect with that “timeless” part of ourselves. Whether it’s the Dirty Dash, going on a scenic hike, or simply playing with your kids, take the time to do it every week.  Follow this formula and you’ll achieve results greater than imagined and enjoy the journey along the way!

 

Healthy Eating is About Changing Behavior

There are so many diets out there.  Paleo, Atkins, The Zone Diet, Eating for your blood type, etc.  Each author will make a sound argument for the benefits of their approach, while critics will continue to point out their shortcomings.  Now I’m not here to decipher or breakdown the pros and cons of each.  Most plans are effective in helping the dieter to create a negative energy balance.  In other words, consuming less calories than they burn, resulting in weight loss.  But there is not a “one sized fits all” approach when it comes to nutrition.  Many factors like genetics, environment, food allergies, and daily energy demands will influence how an individual responds to dietary intake.  A weekend warrior training for a triathlon will usually have a higher need for carbohydrates, while an office worker who hasn’t been physically active for five years may require lower amounts of carbohydrates and a higher intake of proteins and healthy fats.  But regardless of individual differences and nutritional needs the biggest challenge most people face is consistency.  And the journey towards ideal health and body weight ultimately comes down to behavior change.  Let’s face it…change is hard!  Especially when it comes to nutrition!  People overestimate how difficult it is and underestimate how long it will take.  Numerous studies show that people are typically most successful when they limit their change to one behavior at a time before introducing a new one. But introduce even two new behaviors at once, and the failure rate is nearly 100%.  With that being said, outlined below are several nutritional habits everyone can benefit from.  Assess which habits you need to work on implementing most, pick one and put all of your focus and effort into it for the next 3-4 weeks.  Once it becomes second nature, then you are ready to introduce the next one.  Remember to be patient!  The goal is permanent change…one step at a time.

Slow Down! Many of us eat way too fast.  It takes about 20 minutes for our sensation of fullness to kick in.  The pathway from our stomach, to our brain, and back is long.  If you eat too quickly, you are more likely to overeat by the time your brain can communicate it’s time to stop.  The long term goal should be taking 15-20 minutes to consume each meal.  I know this may be too ambitious for a lot of us and that’s okay!  Just by slowing down by 1-2 minutes can make a big difference.  From there you can work towards the 15-20 minute goal.

Stop Eating at 80% Fullness: Rather than eating to the point of fullness, focus on eating until you are no longer hungry.  In conjunction with slowing down, this again will allow plenty of time for your brain to communicate that it’s time to end the meal.  Many benefits come of this, including better overall appetite cues, improved digestion, and increased performance with your workouts as well.

Eat every 2-4 hours: When you go prolonged periods without any food, your body goes into conservation mode simply because it doesn’t know when the next meal is coming.  As a result, the body holds onto any excess fat storage which a lot of people would prefer do without.  By eating smaller and more frequent meals this will keep your metabolism running at higher levels throughout the day and is more likely to let go of the extra stores.   

Eat Fruits and/or Vegetables with Each Meal: There is a good reason why mothers harp on their children to eat their fruits and veggies!  Nutrient dense and low in calories, fruits and vegetables are packed with vitamins, minerals, and actually help buffer the body’s acidic response to protein and grains.  One medium sized fruit, ½ cup of raw chopped fruit or vegetables, and 1 cup of raw, leafy vegetables each equal one serving.  Aim for 1-2 servings per meal.

Eat “Quality” Carbohydrates: Cut back on the processed, sugary carbs like juice, white flour, muffins, etc and focus your efforts on eating more whole food and fiber rich carbs.  This includes a mix of vegetables, beans, legumes, whole grain breads and pastas, quinoa, long grain rice, etc.  Typically, vegetables, beans, legumes, and most fruit can be consumed often and at any time of the day.  For breads, pasta, and rice, ideally these should be consumed after workouts or physical activity, especially if fat loss is a goalPrimarily this is because the body has its highest tolerance of carbohydrates post-workout than any other time. This will help refuel the body without any carbohydrate “spill over” into fat storage.    

Include Protein Dense Foods & Health Fats:  Up to1 serving (20-30g) for women and 2 servings for men (40-60 g) should be included with each meal.  A portion size of protein is visually about the size of the palm of your hand.  Protein dense foods include lean meats such as ground beef, chicken, turkey, bison.  Other great protein sources include salmon, tuna, eggs, cottage cheese, tofu, beans, etc.  Also, a mixture of fats should also be part of a balanced diet.  Vitamins A, D, E, and K, are critical to optimal human function, and can only be absorbed by the body with adequate fat in our diet.  Eating a variety of meats, cheeses, nuts, olive oil, and a fish oil supplement are all great ways to getting our daily dose of fat.

Don’t forget to exercise!  Of course this goes without saying!  Strive for 5 hours of physical activity every week for optimal health and to aid in weight loss.  Remember to include a combination of cardiovascular and strength training.  Now get out, get active and work on eating healthier…one habit at a time!

For more individual recommendations, healthy recipes, and all other additional information etc, please refer to the list of resources provided below.

References:

Berardi, J, Andrews R. The Essentials of Sport and Exercise Nutrition. Second Edition Pn Inc. 2012

Additional Resources:

www.precisionnutrition.com

www.eatright.org

www.healthykitchensmakeover.com

www.choosemyplate.gov

www.cleaneatingmag.com

 

Keep your motivation all year

It’s hard to believe we are almost into the New Year.  The best time to evaluate you fitness goals and motivation is right now.  Why?  Because the overwhelming majority of us will quit before spring even gets here.  According to Dr. Donald E. Whetmore, 90% of those who join health and fitness clubs will stop going within the first 90 days.  This comes as no surprise.  I’ve been in the fitness industry for nearly 17 years and I see it happen every year.  Most of us have the best intentions when it comes to changing our health habits.  It’s not necessarily a lack of desire, but rather having a strong foundation in place to keep us on the path of permanent change.  Rather than saying, “I want to lose weight” do a little soul searching, dig in, and really evaluate your plan.  Here are five powerful steps you can take right now to help get you started and build even more positive momentum for the rest of the year.

1. Write Down your goals:  Want to lose 20 pounds?  Bench press your weight?  Compete in a triathlon?  Write it down!  The power of goal setting is remarkable.  A study was conducted on students in the 1979 Harvard MBA program regarding goal setting. In that year, the students were asked, “How many of you have set clear, written goals for your future and made plans to accomplish them?” Only three percent of the graduates had written goals and plans.  Ten years later, the members of the class were interviewed again.  Of the three percent who had clear written goals, they were earning on average ten times as much as the other 97 percent combined!  This same process works when it comes to fitness or weight loss.  By writing down your goals and reading them daily, it will put your subconscious mind to work and keep you on track to achieving what is important to you.  So be specific, write it down, and visualize it…you’ll be amazed at the results!

2. Narrow your focus:  When people make New Years resolutions, many make the common mistake of trying to change too many things at once.  That’s not to say that you shouldn’t have more than one goal, but it’s important to narrow your focus down to one habit at a time.  Numerous studies show that people are typically quite successful when they limit their change to one behavior at a time before introducing a new one. But introduce even two new behaviors at once, and the failure rate is nearly 100%.  The reality is people overestimate how hard change will be and underestimate how long it will take. So pick one, put all of your focus and efforts into it for the next 3-4 weeks until it becomes second nature and then introduce your next one. There will be plenty of time for all of your goals.  So narrow your focus and you get there one step at a time.

3. Self-belief:  Henry Ford said it best, “Whether you believe you can, or you can’t, you are right.”  Having goals is one thing, but they need to be backed with a positive mindset and strong self-belief.  Belief has a huge bearing on behavior.  It was once thought that breaking the four minute mile barrier was impossible until Roger Bannister accomplished the impossible on May 6th, 1954. Many others broke the four minute barrier since then.

If you believe a particular task will not be successful or worthwhile, you’re less likely to do the task. Alternatively, the likelihood of consistency and success while soar when you know you can and the task will become even easier.  The bottom line is everyone has the potential for greatness, start expecting it and believe!

4. Have a “like minded” team: Who you have in your social circle can have a magnetic pull on who you are.  It’s important to realize that some people in your circle may inadvertently try to pull you back to your old ways. It’s not because they are trying to be malicious, it’s usually just a case of human nature. Now that’s not to suggest you need to dump any friends and family who are suspect, but rather seek out “like minded” people who support you in your fitness quest.  Try connecting with a fitness group, working out with a friend, or joining a sport league.  Combine this with the love and support of your family and you more likely will become the person you want to be.

5. Have Fun and Get Fit!  Don’t limit yourself to just “working out” at the gym. Get out and enjoy some recreational activities too.  There is so much to choose from and many will compliment your training even more.  Make this your year!  Get out for a spring time hike or fun run, join an indoor soccer team, get your Zumba on.  Life is too short not to enjoy yourself.  In other words, find activities that you truly enjoy, get fit, and have fun!

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 16 years experience in the fitness industry. Contact him at championfit@live.com or www.championfit.net.

 

 

Put yourself on a training plan to meet your goals

If you want success in life, you need a plan. Whether it’s wanting to retire at a certain age or finding the job of your dreams, having a plan is key.

The same holds true for fitness and athletics, a method that is referred to as periodization. This involves developing a long-term training plan that is structured with the goal of achieving peak conditioning in a specific time frame or by a certain date.

Periodized plans for athletes generally are 6-12 months to get players ready for the season. But for the weekend warrior or individual who wants to lose body fat, the same method can be used applied in a shorter time frame.

So how do you develop a periodized plan? Essentially by working backward from a target date. From there, we simply break training into phases and sub-phases leading up to that point. With periodization, training phases are divided into three categories: the preparatory phase, the competitive phase, and transition phase (active rest/recovery).

Of these phases, the preparatory and competitive phases are furtherbroken down into the sub-phases of general preparation, specific preparation, pre-competitive, and competitive phases.

Finally, each phase is broken down further into cycles: the macro cycle (6-12 months), meso cycles (2-6 weeks), and micro cycles (1 week).

Most of us aren’t paid professional athletes, but that’s not to suggest that we can’t benefit from a structured training regimen. Let’s say this is the year we want to train for a half-marathon or maybe we’re just looking to get in great shape by summer.

Here’s an outline to give you an idea how the process works.

PREPARATORY PHASE

General preparation (conditioning) phase:

  • Lasts from two to three months.
  • The goal is to develop “base conditioning” before adding high intensity (more resistance or cardio intervals).
  • The focus is on adding more volume (sets/reps, longer duration) as fitness improves.
  • Strength training should focus on technique and adaptation. Total-body exercises are used at two to three sets and repetitions usually ranging between 15 and 25 reps per exercise.
  • Training aims to improve endurance, strength, flexibility and mobility.
  • For experienced exercisers, correcting strength imbalances and specific faults are the primary goal. The focus for new exercisers should be skill acquisition.
  • Cardiovascular conditioning is geared toward steady-state conditioning (between 60 and 70 percent of your maximum heart rate.)

Specific preparation phase:

  • Lasts from one to two months and includes progressive increases in intensity training and specificity to activity.
  • Volume is now secondary and is often slightly reduced as intensity increases.
  • The strength training goal is to develop strength and power. Sets increase to three to four sets with reps ranging between 8 and 12 per exercise.
  • Implementation of hard intervals and race-pace training for cardio conditioning (less than 70 percent of max heart rate).

COMPETITIVE PHASE

Pre-competitive phase:

  • Lasts from one to two months before a season or event.
  • The goal is to maintain fitness accumulated during preparatory phase.
  • Training volume (sets/reps) is decreased to allow recovery and prevent exhaustion.
  • Final phases of skill development are reached.
  • From one to two practice events should be used to get a feel for the main event, such as a 10K race before the half-marathon.

Competitive phase:

  • This is the primary season or event. The length of this phase depends on the activity or sport.
  • It’s often separated by a one- to two-week recovery period to allow physical and psychological restbefore the main event.
  • Intensity is kept high and volume low. Usually, from two to three weeks before an event is optimal to allow body to reach its peak.

Transition/recovery phase:

  • This takes place after the event or season. This phase usually lasts from four to five weeks before training resumes.
  • Recovery should include recreational activity that is different from your usual training.
  • It allows mental and physical rejuvenation before starting the next training plan.

Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 16 years experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com.

How to (not!) get fat in five easy steps – by Mike Adams

You may think it’s strange to find a “How-To” article focusing on five easy steps for adding fat to your body. You might say that we already know how to do that: two thirds of the people in the United States are overweight and one third are considered clinically obese. Obviously we’ve mastered this topic.But I challenge that. I think even though we do tend to be overweight and obese as a nation, very few people are aware of how they actually got there. There’s not a great deal of awareness of the steps it takes to actually add excess body fat. In other words, we’re living with the effects of the obesity plan every single day in our own lives and in our society, and yet we’re not really cognizant of the causes. This article is designed to help make you aware of the causes by presenting the topic of weight loss to you in a unique way.Suppose a billionaire appeared at your doorstep and offered you $10,000,000 if you could add 100 pounds of body fat in less than one year. How could you actually do it in 12 months or less?

Step one to adding body fat: slow your metabolism

The very first thing you’ve got to do is slow your metabolism; by slowing your metabolism you’ll burn fewer calories when you’re at rest and thus, even if you don’t increase the amount of food you intake, you’ll automatically add weight and store body fat. The easiest way to slow your metabolism is to stop all forms of exercise. Avoid walking. Spend a lot of time in front of the television. Take elevators instead of the stairs. And certainly don’t sign up for any physical activities or spend much time outdoors.Some of the best strategies for lowering your metabolism include getting a desk job, finding parking spaces as close as possible to the stores where you shop so you don’t spend much time walking across the parking lot, and of course purchasing one of those electric chairs or scooters so that you can get around town without having to walk at all.

Avoiding physical exercise has a second effect — it also causes your body to break down the existing muscle mass that you have today. And by breaking down muscle mass, your metabolism will be slowed even further. This will accelerate your weight gain efforts and allow you to pack on the pounds almost automatically.

Remember that when you don’t use your muscles, your body gets rid of them. That’s because your body adapts to the level and intensity of physical exercise you choose to pursue. The quickest way to get rid of the muscles that you don’t want is to simply stop using them, and your body will take care of the rest.

Step two: drink lots of carbonated soft drinks

Avoiding physical exercise is only the first step to gaining weight and achieving your goal of packing on extra pounds in 12 months or less. But it won’t get you there all by itself — you’ve got to assist that effort by altering your diet.One of the very first things you should do is get yourself addicted to caffeinated soft drinks. You can start by purchasing a 12-pack of any soft drink beverage in grocery stores and consuming it at every possible opportunity, including breakfast. This is an absolutely wonderful way to pack on the pounds, because soft drinks are made with high-fructose corn syrup. When this ingredient is consumed, it spikes the blood sugar in your body. This sends an emergency signal to your pancreas, which produces increased levels of insulin in order to keep the blood sugar levels from going too high. This insulin signal is picked up by the cells in your body, which then remove blood sugar from your bloodstream and, through a somewhat complex biological process involving the liver, manage to store that blood sugar as body fat. If you drink enough soft drinks with enough frequency, you will be well on your way to achieving your goal of gaining 100 lb in 12 months or less.

Step three: choose high caloric density foods

While you’re at it, be sure to purchase foods with very high caloric density. You see, raw, uncooked fruits and vegetables will fill you up before you get very many calories in your meal. For example, it’s very difficult to eat 1,000 calories worth of apples at one sitting. Your stomach will simply fill up before you reach 1,000 calories and you won’t feel like eating any more. But if you choose processed foods with ingredients such as white flour, hydrogenated oils or saturated fats, you can pack in a couple of thousand calories in one sitting without topping off your stomach. This is hugely important for achieving your weight gain goals.Fortunately there are a great number of foods available at every grocery store in America that can help you accomplish this. It’s very easy to buy them, as most are quite affordable. All you have to do is look for brand-name foods packaged in beautiful boxes with delicious-looking pictures of foods on the front.

If you read the ingredients label, you’ll find these foods are made with ingredients like hydrogenated oils, white flour, sugar and other ingredients that have a very high caloric density. It is important that you eat these foods at every meal. You want to make sure your diet consists of things like cheese, fried foods and lots of white bread. As you probably guessed, pizza is an outstanding choice because it not only has a high caloric density from the cheese and whatever meats are on the pizza, but it also has the high glycemic index that accompanies the white flour crust. In a similar way, it’s also a good idea to eat lots of sugary breakfast cereals with high-fat cow’s milk. This will give you saturated fat from the cows’ milk and the high sugar content of the breakfast cereals, thereby adding fat to your body through two different biological mechanisms: fat and refined carbohydrates.

Step four: load up on junk foods

Junk foods are, of course, another outstanding choice for achieving your goals. A bag of potato chips provides an impressive quantity of dietary fats as well as refined carbohydrates – and various nacho chips and other snack foods operate in much the same way.You can also accelerate your weight gain goals by turning to fried foods. Fried foods have very high caloric density and the batter in which these foods are fried is normally made with white flour, so you also get the high glycemic index effects from the carbohydrates in the batter as well as the absurdly high caloric density of the fried fats.

Step five: visit fast food restaurants frequently

If you had to name an ideal source for the combination of food ingredients that would rapidly accelerate your quest for obesity, you’d have to put fast food restaurants at the top of that list. The more popular the fast food chain, the faster their food packs on the body fat, it seems. (Maybe that’s what the “fast” in “fast food” really means…)If you were to eat in fast food restaurants at least once a day, you would easily be able to meet your weight gain goal within one year and cash that $10,000,000 check. Be sure to order the largest quantities of soft drinks, fries and hamburgers, because it’s quantity that counts here. Aided by menu items from fast food chains, you can pack in as much as 2,000 calories in a single meal! This is going to rapidly accelerate your weight gain efforts, because the average adult human being needs only 2,000 calories per day.

If you can consume 2,000 calories at each meal while eating three meals a day, you can pack on an extra 4,000 calories a day! It takes about 3,000 calories to make one pound of excess body fat, so by eating 6,000 calories a day, you can achieve slightly more than one pound of body fat each day. This means in one week alone you can pack on 7 or 8 pounds of body fat, which would put you well on your way to achieving your weight gain goal. In fact, using this approach, you would probably be able to achieve your goal in 90 days or less. Cash that $10,000,000 check well ahead of time and retire as the global champion master of obesity!

The high price of weight gain success

Of course by the time you actually win this $10,000,000 you will have suffered the devastating health effects of consuming these processed foods, junk foods, fast foods and disease-promoting food ingredients. Yes, you will be $10,000,000 richer, but if you don’t reverse everything you’ve done over the last 90 days you will soon learn that you can’t take it with you. In other words, your life will be shortened if you don’t put an end to this weight gain effort and get back to a normal body weight.Fortunately, reversing your achievement is fairly straightforward. Simply do the opposite of everything that you’ve followed so far. In other words, start exercising, increase your lean body mass by engaging in strength training. Spend time walking, swimming or cycling. Find ways to move your body at work, even if you have a desk job. Avoid all processed foods and foods made with high-fructose corn syrup, white flour, refined white sugar and other refined carbohydrates. Remove soft drinks from your diet, avoid all fried foods, snack foods, junk foods and any foods made by food-manufacturing corporations whose packaged foods line the shelves of America’s grocery stores.

Once you do all that, your liver function will begin to improve quite rapidly; the hardening of your arteries that was taking place as your pursued your weight gain diet will begin to reverse; your cardiovascular health will improve dramatically; your brain function will even improve. Your pulse will slow, and your body fat will slowly begin to melt off. Your level of energy and vitality will gradually rise. You will find it easier to sleep at night and get up in the morning. You won’t get sick as often, and you’ll find that your immune system begins to function the way it’s supposed to in a healthy human being. In fact, every function of your body will steadily improve as you shift to a healthy, nutritious diet that avoids processed foods and all of those lifestyle choices you pursued to gain weight in the first place and win $10,000,000.

But here’s the bad news to all of this: while it may have only taken you 90 days to pack on 100 extra pounds, it will probably take you 100 weeks to remove it! That’s because weight loss strategies that work in the long term typically shed no more than one pound per week in actual body fat. So you can count on spending almost two years taking that fat off of your body, even though it only took 90 days to put it on.

Why most Americans are already on the weight-gain plan

If all of this discussion about how to gain weight sounds rather silly, by the way, that’s because it is silly. And what’s ever crazier is the fact that half the population in America is on the weight-gain plan right now, and they’re doing it for free!. How’s that for crazy? It’s one thing to compromise your health for a huge financial reward or some other significant goal, but it’s quite another to destroy your health and have nothing to show for it other than medical bankruptcy when the hospital bills start arriving at your door.It’s true: people are following this five-step plan right now! They’re actively following the precise strategy that a human being should take if they were trying to pack on 100 pounds of excess body weight and win $10,000,000.

And here’s something even more shocking: many people still haven’t figured out the link between the choices they make and their level of body weight or body health. They’ve been convinced by their physicians and organized medicine that health is just a matter of luck. There’s nothing you can really do to control your health outcome, they’re told. If you get cancer, it’s just chance or family history. If you’re obese, it’s just a genetic mutation that alters your brain chemistry. At least, in their minds.

And so each and every day, Americans go to the grocery store and load up their shopping carts with foods that will inevitably create obesity and chronic disease in their bodies. And then they wonder why they don’t feel well. They go to the doctor and say “Doc, please, fix me! Because I don’t feel so good.” That’s because they’re following the weight gain plan: the diet of obesity and chronic disease.

Why I’m serious about all this

Enough toying around with the weight gain recipe. Let’s get serious about what all this means. To do that, first realize that you, me and everyone alive has a great deal of power to control our own health outcome. If we take responsibility for our health and look at the effects of the actions we are taking, we can determine what outcome we wish to experience. (By the way, the vast majority of readers of this site already know this. But I’m sure you’ll agree that many of the people around you, who aren’t so well informed about health, truly have no clue…)Some people may be fine with going through life experiencing chronic disease. For some people it’s actually a pattern that’s comfortable and familiar. Others, though, would like to go through life in a healthful state. And too few people realize they have the full power to make that choice and follow that path in their own lives.

What I’m sharing here today is that there is a recipe for gaining weight and being diseased, just as there is a recipe for losing weight and being free of disease. You can choose to follow whichever recipe you want, and you will get exactly the results of the recipe you follow. You can also invent your own recipe and experience the natural results of that recipe based on the laws of physiology, biochemistry, nutrition and health.

You can make a new choice starting now

So if you’re standing on a path right now, and it’s not the path you want to be on in terms of your own health, I invite you to stop walking down that path, take a look around and find a new path to walk down. Then put one foot in front of the other and start walking down that new path. It’s not going to change your health overnight, but if you keep putting one foot in front of the other, day after day, you can end up on a completely different path than where you started. And if you open your eyes so that you actually see where you’re walking, you can look down the path to see what kind of result you want to achieve and then aim for that goal.You don’t have to walk blindly and leave your health up to chance or food advertising gimmicks. You can take control of the outcome you wish to experience and move towards it steadily, with determination, and ultimately experience it each and every day for the rest of your life. Take back your health power! (And ditch that body fat recipe, too.)

Learn more: http://www.naturalnews.com/004370.html#ixzz1TVjkZ6FD

The myth of the fat burning zone

I’ve been in the fitness industry for more than 15 years, and it amazes me that this topic still exists. But with cardio equipment makers continuing to display low-intensity training as “fat loss” on their monitors and a percentage of personal trainers still prescribing low-intensity cardio as the most effective method for weight loss, it’s no wonder the confusion still exists.

The “fat burning zone” is 50-60 percent of your maximum heart rate. Research has shown that you burn a higher percentage of fat while training at this intensity. People were quick to conclude that this must mean you lose more fat.

The problem with this theory is the most important factor is left out, and that’s the rate of calories being burned. Also, fat is still being used at higher workout intensities and ultimately will result in more fat calories expended overall.

For example, the average exerciser burns about 8 calories a minute while training in the fat burning zone, with about 50 percent of those calories coming from fat.

Compare that with an exerciser working at 70-80 percent of her maximum heart rate (commonly called the cardiovascular zone), where the rate increases to 11 calories a minute on average with about 40 percent of those calories from fat.

The result:

In the fat burning zone (50-60 percent of maximum heart rate):

  • About 50 percent of calories come from fat.
  • About 8 calories per minute are expended.
  • 60 minutes x 8 calories/minute = 480 calories
  • 50 percent x 480 calories = 240 fat calories.

In the cardiovascular zone (70-80 percent of maximum heart rate):

  • About 40 percent of calories come from fat.
  • About 11 calories per minute are expended.
  • 60 minutes x 11 calories/minute = 660 calories
  • 40 percent x 660 calories = 264 fat calories

The cardiovascular zone yields more for both total calories and fat calories burned. And as a bonus, your fitness levels will improve even more. This is key, because the body will begin to burn more fat during and after workouts because the body begins to spare carbohydrates, a process known as “glycogen sparing.” Because carbohydrates are the body’s preferred fuel, and because we have a limited supply, the body naturally begins to use a higher percentage of fat during workouts as our fitness improves.

Also, after intense exercise, the body has to work even harder to restore equilibrium to our body temperature, respiratory rate and hormone levels. This requires high amounts of oxygen, a process known as Excess Post-Exercise Oxygen Consumption (EPOC). With this increased demand for oxygen, more fuel is required from our body during post-workout recovery to achieve homeostasis. And guess what the primary fuel is during this process? FAT!

The take-home message is that there is no magical fat burning zone. For best results, cardiovascular training should include a variety of intensities. While there are countless benefits to training at higher intensities, low-intensity workouts are still important and should be included into your routine, especially if you are just beginning a program. And even an avid exerciser in need of active recovery can benefit from lower intensities a couple of times per week.

TRAINING GUIDELINES FOR OVERALL CARDIOVASCULAR FITNESS

• Structure two to three long and easy-intensity workouts each week. These sessions should be 45 minutes or longer with a target heart rate between 50-70 percent of your maximum.

These workouts should feel comfortable but have you still breaking a sweat. These workouts effectively target your aerobic energy system, which will help develop fat burning enzymes, help maximize recovery, and should be your starting point if you’re just beginning a program.

• Structure one to two moderate-length and -intensity aerobic workouts each week. These sessions should be 30-40 minutes in duration, and the target heart rate should range between 70-80 percent of your maximum. The level of effort in these workouts should be comfortable but challenging.

• Structure one to two short and intense interval workouts into your program each week. These workouts should last between 20–30 minutes with your target heart rate ranging between 80-90 percent of your maximum during work intervals. During these workouts your breathing is heavier and will definitely be above your comfort zone.

CALCULATING TARGET HEART RATE

Step 1: Determine your resting heart rate. This is your heart rate in beats per minute when you are resting. To determine your true resting heart rate, before you get out of bed in the morning, measure your heart rate for one minute. Wait a few minutes after the alarm has gone off, so your heart will recover from being startled. For best accuracy, you should do this three days in a row and take the average.

Step 2: Calculate your heart rate reserve (HRR): 220 – age – resting heart rate (RHR) = HRR

Step 3: Calculate your target heart rate: (HRR x target percentage) + RHR = Target Heart Rate

TARGET ZONES

Zone 1, general health: 50–60 percent of your maximum heart rate.

  •  Lower target heart rate zone = (HRR x 50 percent) + RHR
  •  Upper target heart rate zone = (HRR x 60 percent) + RHR

Zone 2, weight management: 60–70 percent of your maximum heart rate.

  •  Lower target heart rate zone = (HRR x 60 percent) + RHR
  •  Higher target heart rate zone = (HRR x 70 percent) + RHR

Zone 3, aerobic conditioning/weight management: 70–80 percent of your maximum heart rate.

  •  Lower target heart rate zone = (HRR x 70 percent) + RHR
  •  Higher target heart rate zone = (HRR x 80 percent) + RHR

Zone 4, advanced conditioning: 80–90 percent of your maximum heart rate.

  •  Lower target heart rate zone = (HRR x 80 percent) + RHR
  •  Higher target heart rate zone = (HRR x 90 percent) + RHR

Jason Wanlass, the owner of Champion Fitness in Meridian, has more than 15 years’ experience in the fitness industry. Contact him at monsterfit@live.com or www.championfit.net.

10 Steps to Making 2016 Your Best Year

If you’re like most people, it’s the same scenario every year.  The best intentions of resisting the holiday temptations are now a foggy memory. Often clouded by a month full of countless parties where over indulgence is the norm. But fear not! The New Year is just weeks away.  As the calendar turns our resolve comes rushing back!  It’s the opportunity for redemption that we embrace every year.  However, the drive to make this year different can quickly fade if our goals are too generalized. Instead of falling back into the same rut by spring, take the time now to dig a little deeper and develop a game plan for year long success.  Outlined below are 10 tips to guide you towards looking and feeling your best in 2016…and years beyond!

TIP #1 – BEGIN WITH GOAL SETTING

January rolls around and everybody wants to get into shape. But to have a successful year, saying “I want to lose weight” is not enough.

Goals need to be focused and realistic. A common acronym for goal setting is SMART: specific, measurable, attainable, reward-based and with a timeframe.

“I want to lose 20 pounds by June 1, and then I will get myself that new swimsuit” – this is a great example of a SMART goal.

Not only does it cover each component, but it is realistic as well. Since the recommended range for permanent weight loss is 1 to 2 pounds per week, a goal of losing 20 pounds in 5 months is honest and very achievable.

TIP #2 – TAKE ACTION

French writer Antoine de Saint-Exupry said it best: “A goal without a plan is just a wish.”

Include five steps with each corresponding goal for the coming year. Steps should relate directly to your goals. Here’s how it looks using our weight-loss example:

SMART Goal: Lose 20 pounds by June 1

First action step: Get a gym membership in January.

Second action step: Do 45 to 60 minutes of cardio on Mondays, Wednesdays and Fridays.

Third action step: Do strength training on Tuesdays and Thursdays.

Fourth action step: Eat 4 to 6 small healthy meals/snacks per day.

Fifth action step: Drink 10 to 12 cups of water every day.

TIP #3 – FOCUS ON FITNESS

I always tell my clients it’s no coincidence that individuals who have the body we desire also happen to be in phenomenal shape.

Notice how the action steps stated earlier are mostly fitness related. The weight-loss journey can be an emotional rollercoaster; if getting in great shape becomes the primary focus, your body will be forced to conform. So, for every body image goal, include at least one to two fitness-related goals, too.

TIP #4 – FIND LONG-TERM MEANING

Giving your workouts a greater purpose, such as training for activities outside of the gym, can help you stay on track. It’s easy to skip a workout if you lack a specific purpose, but if a marathon or an intense ski trip are lurking around the corner, odds are you’ll stay focused on the goal and be consistent with your workouts.

TIP #5 – RE-EVALUATE YOUR GOALS

Once you accomplish a goal, establish a new one in its place to stay on the path to success. For example, let’s say you successfully ran a 5k in March. The next step could be running a 10k in June or another 5k with the goal of a faster time. Take time every two to three months to monitor your progress and determine if you need to modify any existing goals or add a new one.

TIP #6 – FOCUS ON WHAT YOU CAN EAT

Too many times when changes are made in our diet, we dwell on what we can’t eat. Reverse your mindset and focus on what you can eat – and how you can make that taste great. Examples would include good carbs like whole grains, fruits, vegetables and lean meats like fish and poultry. Also, cut out the pop and remember to drink lots of water every day.

For more nutrition information, check out The Harvard School of Public Health Web site: www.hsph.harvard.edu/nutritionsource. It’s a great resource to help you make the switch to a healthy lifestyle.

TIP #7 – PREPARE FOR OBSTACLES

There are always going to be bumps in the routine – the flu bug hits, in-laws pop into town, vacations, crazy work week, etc. Exercise doesn’t have to be all or none. You should have an “ideal” weekly structure to follow and a “minimum” exercise plan for weeks that are hectic or when you are just getting started.

TIP #8 – HAVE A RELIABLE WORKOUT PARTNER

This can be great for motivation and consistency. There is an accountability factor that goes with partnership and a tendency to work a little harder when someone is there to push you. It is critical that you pick someone that is a motivator, not an enabler.

TIP #9 – CONSIDER HIRING A PERSONAL TRAINER

The International Health and Fitness organization reports that 75 percent of people who exercise are not getting the results they want, but out of the 25 percent of people who are, 90 percent work with a personal trainer.

Hiring a professional takes the guess work out of what it takes to get the best workout. And working with a personal trainer isn’t limited to the rich and famous. Most training facilities offer a range of options that accommodate personal needs without breaking the budget.

TIP #10 – JUST DO IT

It may sound cliche, but remember you are in this for the long haul. A little of something each day is better than a whole lot of nothing. Vow to make just small, steady changes to your health habits in 2010 and stick to them – think of how great you’ll feel when 2016 rolls around.

 

Why wait when you can achieve results now

After more than 15 years in the fitness industry I am still amazed how often people put off starting a workout program until “next year.” Before you consider shutting it down during the holidays consider the following fact: Americans gain an average of 5 – 10 lbs. during the holiday season and never lose the weight! To put it into a larger perspective, over a course of five years, the holiday indulgence alone could result in 25 – 50 lbs. of weight gain!

Now before you chime in with, “But Jason, the holidays are so busy with, work parties, and family engagements, not to mention all of the temptations!” I completely understand and agree that you should be able to indulge, but within reason! Plus, that is an even better reason to start or continue your workout program. Worse case scenario, you gain no weight and create positive momentum going into the New Year. Best case scenario, you actually lose weight, finish the year strong, and become even more motivated come January!

Here are my top five tips for surviving the holiday season and starting the new year now!

Tip 1 Shorten your workouts: Remember that some is always better than none! If you don’t have time to work out for an hour, shorten your workout to 20 – 30 minutes. Exercise doesn’t have to be all or nothing! Doing circuit training with weights or running intervals on the treadmill are fast and effective ways to burn a lot of calories in a short amount of time.

Tip 2 Combine Strength & Cardio into One Workout: This goes hand-in-hand with tip #1. Alternating a strength exercise with a cardio exercise is an effective way to get the best of both worlds. Perform 3 sets of the following circuit for 1 minute each with little to no rest between exercises:

1. Pushups 2. Jump rope 3. Cable rows 4. Jumping jacks 5. Body weight lunges 6. Rowing machine

Tip 3 Find a Workout Partner: Using the buddy system works wonders for staying consistent. It creates a sense of accountability by both parties. Plus, there is always the tendency to push a little harder when you have a partner involved. Just make sure you find a partner that is reliable!

Tip 4 Fill up on Healthy Food Before the Party: There will always be guilty pleasures at all times around the holiday season. Filling up on healthy food and water prior to the party will lead to less calorie consumption during social engagements!

Tip 5 Eat to Mild Fullness: We’ve all experienced it. Eating our holiday feast to the point to where we feel like we’re the stuffed turkey sitting on the dining room table. This year try eating smaller portions instead of piling as much food as possible onto your plate. There will always be plenty of leftovers to go back for a couple of hours later! On a scale of ten, shoot for a 5-6 in fullness. Your waistline (and digestive system) will thank you for it!

Water is your secret weapon

We often forget about how important water is to exercise performance and weight loss. We work much harder at finding the right foods and the most effective exercise routine than we do in remembering to drink enough water.

Water plays a crucial role and is involved with practically every function in the human body. It cools the body down during exercise (even when it’s cold outside), carries nutrients to cells, helps digest food, lubricates joints, affects hormone regulation, and is the main component of blood.

Proper water intake is also a key component for weight loss. Fat metabolism simply does not occur at an optimal rate when we are chronically dehydrated. Even new research has shown that increasing water intake can be an effective weight loss tool. Dr. Brenda Davy, a registered dietitian, and colleagues at Virginia Tech found that dieters who drank two cups of water before meals lost an average of five pounds more than dieters who didn’t increase their water intake.

A lack of water also can hinder exercise performance. This is primarily because of a reduction in cardiovascular output, metabolic reactions and an increase in core temperature.

In other words, water can make or break a successful workout. As a general rule, 24 to 32 ounces of water should be consumed two hours before exercise, 4 to 8 ounces every 15 minutes during exercise, and a minimum of 24 ounces after exercise.

TIPS AND GUIDELINES FOR PROPER WATER INTAKE

Daily intake: Current research from the Institute of Medicine found that the average water loss per day was nine cups for women and 13 cups for men, which also is the minimum daily recommendation for each.

You’ve already likely heard this but still do it: Don’t rely on thirst as an indicator. By the time you’re thirsty your body has already lost 1.5 to 2.0 liters! Try sipping 4 to 8 ounces per hour throughout the day.

 Out of sight, out of mind: It’s easy to forget about drinking water. Try keeping a water bottle at your desk or work station. The more visible it is, the more likely you’ll be consistent with your daily consumption.

Eat your fruits and vegetables: 19 percent of our fluid intake comes from food. Fruits and vegetables are water-dense and are great for getting additional hydration. Plus, they are packed with nutrients, high in fiber, and low in calories, which also can help you lose weight.

Fitness events take focus off weight-loss frustration

 

What do you think is the No. 1 reason people begin an exercise program? You guessed it—to lose weight.

That is a legitimate goal, but it’s important that your fitness routine addresses more than weight issues. Weight loss can be an emotional roller coaster, and many people aren’t willing to stay on a plan for the long haul.

We need to shift our focus and have a greater purpose to our workouts for long-term success. One of the best approaches is to train for a fitness event. It could be anything from running your first half marathon to taking up cross-country skiing. As long as it’s an activity you find enjoyable and is within the realm of physical fitness, you are on the right track.

Changing to a fitness-first approach makes the process of getting into shape a positive one. The scale can have you jumping for joy one day and crying the next, but the exhilaration of crossing the finish line at Camel’s Back Duathlon or conquering Robie Creek is something that will stay with you forever.

Besides, more often than not, the pounds will come off as a result of your training. So in addition to creating good memories and getting into fabulous shape, you become lean and mean in the process.

Here are three tips to getting started on your fitness quest:

1. YOU ARE ALWAYS READY: Does this sound like you? “I need to get into better shape before I can do that.” Quite the contrary! At any given fitness event, there will be a range of participants with various fitness levels. You don’t have to be an elite athlete to participate.

So set the goal. You will get ready in the training process. Where do you want to take your training after that? Well, as they say, the sky’s the limit.

2. CHOOSE AN EVENT: This may seem obvious, but too often this simple step continually gets put off. Until you make the commitment and actually sign up, it’s only an idea. After you register, you will have an official training deadline. You will be less likely to skip workouts because you’ll want to do your best for the big event.

3. RECRUIT YOUR FRIENDS: Why do it alone when you can have buddies be a part of the process? There is added accountability and a tendency to strive for better results when you have the positive support of your friends. Plus, people create a special bond when they sweat together, and you will just have more fun!

Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 15 years’ experience in the fitness industry and is a Fitness Columnist for the Idaho Statesman. Contact him at monsterfit@live.com or www.monsterfit.com.