One of the most popular New Year’s resolutions is to lose weight and get in shape. Before you spend your valuable time, energy and money on the latest diet fad, let me tell you that Diets do NOT work.
Diets have almost a 100% failure rate.
A July 2007 UCLA study concluded that most efforts at calorie restriction result in only very short-term weight loss, and, could even ultimately lead to weight gain.
Diets are dangerous to your health.
Diets put a strain on your body. Cutting calories results in depression bayseam dtsebtery and low energy levels.
Diets slows down your Metabolism.
By cutting calories and skipping meals, your body can’t differentiate between deciding not to eat and real famine. Your body believes it is starving and slows down in order to maintain every critical calorie it has.
Diets create fat.
When your metabolism slows down, it is more like to store fat. Then, when you do eat, your body realizes it is now getting the food it needs to survive and stores it as fat.
Diets lead to eating disorders.
It is very easy to binge or overeat when you are on a diet. Most dieters become part of the chronic or Yo-Yo dieters. Others become obsessed with controlling what they choose to eat.
Diets are Negative thoughts.
People dieting are more critical of themselves and become more miserable eroding confidence and self-respect.
Diets result in muscle shrinkage.
Muscle helps burn fat. Diets creates water and muscle loss. Any person that loses weight rapidly (faster than 1-2 pounds a week) is mainly due to water loss.
Diets are synonymous with Weight Loss.
Focus on FAT LOSS rather than weight loss. Rather than thinking of your weight, focus on your body composition. Your body fat percentage and hip to waist ratio are two of the best indicators of your lean body mass.
Losing fat is not easy. Your body wants to stay the way it is and requires hard work and willpower to succeed in a person’s quest to become leaner. There are no magic pills or fads that are effective in the long run. Models and Movie stars that endorse products are there to make money. Don’t waste your hard-earned money.
It is important to realize that weight is meaningless as an index of fitness or health. It is best to focus on FAT LOSS rather than weight loss.
Rather than Dieting do the following:
Focus on Calories in vs Calories out.
Exercise - Burning off the fat is much healthier and effective than starving the fat.
Nutrition - Proper nutrition is 60% of the effort in building a healthy strong body. Follow a properly balanced eating schedule. Eat 5 or 6 meals of fruits, vegetables and lean cuts of meat per day. Stay away from processed and fast foods.
I hope you do not fall in the Diet Trap and become part of the yo-yo phenomenon. You can’t stay on a diet forever. It is important to find a lifestyle that works for you. The best results come from a long-term strategy involving permanent change in both eating and activity habits.
If you’ve made losing weight your New Year’s resolution do NOT diet. Your ultimate goal should be to improve your energy levels, be free from illness, and achieve your personally desired body composition. See a personal trainer. They can help guide you on the right track.
Friday, January 4, 2008
Saturday, December 15, 2007
A JELLO BELLY WON’T MAKE YOU JOLLY LIKE SANTA
The Holiday season can create havoc on with your health regime. The work parties, family gatherings and tons of food and drink make it difficult to maintain a healthy diet.
Many people chose to overindulge because of the holiday season. Here’s an interesting statistic. Did you know that most North Americans will gain up to 10 pounds of weight during the holidays?
FAT FACT:
The average person has about 30 billion fat cells. If you are overweight or obese you can have over 100 million fat cells!. When you eat all that great Christmas baking, chocolates and kielbasa, those fat cells can expand--up to 1,000 times their original size! Unfortunately a fat cell can only get so big and once it reaches it’s limit it multiplies. Plus, once you have a fat cell – you have it for life! You can NEVER burn it off. So remember this when you grab for that next short-bread cookie.
The point of holiday gatherings is to celebrate. Mingle with friends and loved ones instead pigging out. Unless you have a high metabolism like myself, you are going to regret going overboard.
Here are some Tips for the Holidays
Don’t starve yourself. Eat a good breakfast. Maintain a healthy eating schedule which includes protein during the day.
Aim for 5 or 6 evenly spaced meals a day. This isn’t just for the holidays. Not only is this the best way to burn fat and maintain muscle, but the lower end of the intestine requires emptying every six hours. Unfortunately, most people retain its contents twenty-four hours, which could result is ulcers and cancer.
Eat a good portion of vegetables. They have very few calories and will help to fill you up.
Eat a sensible salad (excluding the creamy dressing) before attending a holiday function.
Grab some fruit rather than the calorie dense dainty.
Stay away from the processed foods and white bread & pasta. Choose whole grain products.
Limit the booze. Alcohol intake can quickly add hundreds of calories. And guys, it significantly increases estrogen and reduces your testosterone levels.
Drink water. Along with your regular hydration requirements, drink a glass just before the big meal.
Wait a good 20 minutes before going for a second helping. It takes your brain about 20 minutes to realize that the stomach is full.
Remember – all things in moderation. If your Aunt keeps hounding you to grab seconds – politely decline. Offer to take a goody bag home instead.
If you’re hosting the party - present food in various locations to encourage activities and mingling as well as eating.
Stick with your exercise program. Don’t fall into a rut.
Not sure what to eat? Here are some fat fighting foods:
Eggs. Low in calories, they not only do they curb cravings but the whites are high in protein. The yoke has important vitamins, minerals and fat
Low-fat dairy A University of Tennessee study showed that dieters on a high-dairy meal plan shed more abdominal fat than their nondairy-eating peers. Milk also helps to build muscle and lowers the odds of a stroke.
High-fiber foods Beans, lentils, veggies and whole-grain foods take longer to digest and keep you satisfied longer.
Fish. Ensure the fish are wild and not “farm-raised”
Chicken. Always a good bet – stay away from fried…..
If you avoid consuming any fat, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels. A healthy diet should take approximately 20-35% of its total calories from fat. However, keep in mind that fat has almost twice the number of calories as carbohydrates or protein (9 grams compared to 4 grams). Just watch your calorie intake.
Guidelines:
The Canada Food Guide suggests that you eat a variety of foods from all 4 of the basic food groups – Grain, Fruits/Vegetables, Milk Products, Meat & Alternatives. Not sure how much is in a serving?
The following are equivalent to one serving:
A deck of cards = 3 oz. chicken/beef/turkey/fish
Your thumb = 1 oz. cheese
1 ice cream scoop = 1/2 cup cooked rice/pasta/oatmeal/beans/fish or poultry
A tight fist = 1 oz. dry cereal
A computer mouse = 1 baked potato
A yoyo = 1/2 bagel
1 fruit or 1/2 cup of raw vegetables.
Eating more than one serving in a meal is expected as a combination of foods is best. Remember the 5 or 6 regular spaced meals previously mentioned? Make it a part of your healthy lifestyle.
This is a special time of the year. Enjoy it with your friends and family.
Wishing you all the best this Holiday Season!
Doug.
Many people chose to overindulge because of the holiday season. Here’s an interesting statistic. Did you know that most North Americans will gain up to 10 pounds of weight during the holidays?
FAT FACT:
The average person has about 30 billion fat cells. If you are overweight or obese you can have over 100 million fat cells!. When you eat all that great Christmas baking, chocolates and kielbasa, those fat cells can expand--up to 1,000 times their original size! Unfortunately a fat cell can only get so big and once it reaches it’s limit it multiplies. Plus, once you have a fat cell – you have it for life! You can NEVER burn it off. So remember this when you grab for that next short-bread cookie.
The point of holiday gatherings is to celebrate. Mingle with friends and loved ones instead pigging out. Unless you have a high metabolism like myself, you are going to regret going overboard.
Here are some Tips for the Holidays
Don’t starve yourself. Eat a good breakfast. Maintain a healthy eating schedule which includes protein during the day.
Aim for 5 or 6 evenly spaced meals a day. This isn’t just for the holidays. Not only is this the best way to burn fat and maintain muscle, but the lower end of the intestine requires emptying every six hours. Unfortunately, most people retain its contents twenty-four hours, which could result is ulcers and cancer.
Eat a good portion of vegetables. They have very few calories and will help to fill you up.
Eat a sensible salad (excluding the creamy dressing) before attending a holiday function.
Grab some fruit rather than the calorie dense dainty.
Stay away from the processed foods and white bread & pasta. Choose whole grain products.
Limit the booze. Alcohol intake can quickly add hundreds of calories. And guys, it significantly increases estrogen and reduces your testosterone levels.
Drink water. Along with your regular hydration requirements, drink a glass just before the big meal.
Wait a good 20 minutes before going for a second helping. It takes your brain about 20 minutes to realize that the stomach is full.
Remember – all things in moderation. If your Aunt keeps hounding you to grab seconds – politely decline. Offer to take a goody bag home instead.
If you’re hosting the party - present food in various locations to encourage activities and mingling as well as eating.
Stick with your exercise program. Don’t fall into a rut.
Not sure what to eat? Here are some fat fighting foods:
Eggs. Low in calories, they not only do they curb cravings but the whites are high in protein. The yoke has important vitamins, minerals and fat
Low-fat dairy A University of Tennessee study showed that dieters on a high-dairy meal plan shed more abdominal fat than their nondairy-eating peers. Milk also helps to build muscle and lowers the odds of a stroke.
High-fiber foods Beans, lentils, veggies and whole-grain foods take longer to digest and keep you satisfied longer.
Fish. Ensure the fish are wild and not “farm-raised”
Chicken. Always a good bet – stay away from fried…..
If you avoid consuming any fat, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels. A healthy diet should take approximately 20-35% of its total calories from fat. However, keep in mind that fat has almost twice the number of calories as carbohydrates or protein (9 grams compared to 4 grams). Just watch your calorie intake.
Guidelines:
The Canada Food Guide suggests that you eat a variety of foods from all 4 of the basic food groups – Grain, Fruits/Vegetables, Milk Products, Meat & Alternatives. Not sure how much is in a serving?
The following are equivalent to one serving:
A deck of cards = 3 oz. chicken/beef/turkey/fish
Your thumb = 1 oz. cheese
1 ice cream scoop = 1/2 cup cooked rice/pasta/oatmeal/beans/fish or poultry
A tight fist = 1 oz. dry cereal
A computer mouse = 1 baked potato
A yoyo = 1/2 bagel
1 fruit or 1/2 cup of raw vegetables.
Eating more than one serving in a meal is expected as a combination of foods is best. Remember the 5 or 6 regular spaced meals previously mentioned? Make it a part of your healthy lifestyle.
This is a special time of the year. Enjoy it with your friends and family.
Wishing you all the best this Holiday Season!
Doug.
Sunday, November 4, 2007
UNDERSTANDING BODY TYPES - SOMATOTYPES
In the mid 1900’s, Dr. William Sheldon identified three fundamental elements – the somatotypes. He named his somatotypes after the three germ layers of embryonic development: the endoderm, that develops into the digestive tract, the mesoderm, that is to become muscle, heart and blood vessels, and the ectoderm that is to form the nervous system.
The three basic body types:
Endomorphic body type is characterized by an increased amount of fat storage, due to having a larger number of fat cells than the average person, as well as higher proportion of digestive tissue. They have a wide waist and a large bone structure.. Endomorphs often have great difficulty losing body fat.
Mesomorphic body type is characterized by a high rate of muscle growth and a higher proportion of muscular tissue. They have large bones, solid torso combined with low fat levels. It is also noted that they have wide shoulders with a narrow waist. Mesomorphs are the genetically gifted and are usually lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease.
Ectomorphic body type is characterized by long arms and legs and a short upper body and narrow shoulders, and supposedly have a higher proportion of nervous tissue. They also have long and thin muscles. Ectomorphs usually have a very low fat storage; therefore they are usually referred to as slim and have a fast metabolism.
Dr. Sheldon categorized all possible body types according to a scale ranging from 1 to 7.
The pure endomorph is 7–1–1,
The pure mesomorph 1–7–1 and
The pure ectomorph scores 1–1–7.
Although there are three basic body types, most people are a combination of two or more. For example, most football linesmen are endo-mesomorphs. There could be high levels of muscle, often covered with a layer of fat. Their body score may be 5-6-1.
To understand your body make up, it is best to analyze the characteristics that seem to suit you and plan around it.
The Endomorph
Most people fall into this category. An endomorph can store fat easily and regularly struggles with controlling body fat. Endomorphs have a difficult time losing fat by dieting alone. They usually have carbohydrate sensitivity and insulin resistance.
To have a healthy lifestyle, Endomorph’s must rely on exercise and nutritional discipline. Processed and refined foods must be eliminated. They need to boost their metabolism by adding resistance training. Cardio/Aerobic exercise is necessary to stay lean. Avoid over-sleeping .
The Mesomorph
Mesomorphs are considered the genetically gifted individuals who are the typical natural-born athletes. Most are lean and muscular who can lose fat and gain muscle without much effort.
Many mesomorphs never see their full potential as they tend to rely on their genetics through life. The lack of discipline will eventually catch up. The best thing for a mesomorph is to train hard to reach their potential. Watching what your nutritional intake but allowing for the occasional “cheat” meal is all that is needed.
The Ectomorph
Ectomorphs are usually tall and slim with a high metabolism. They are the usual long distance / endurance athletes who have a hard time gaining weight.
Ectomorphs must workout regularly in order to maintain muscle. Because of their high metabolism, ectomorphs must eat 5 or 6 daily meals of high calorie dense foods. Ectomorphs should get plenty of sleep and limit their cardio to shorter high intensity workouts (bodyweight & plyometrics). Exercise should focus on resistance training to build muscle – basic movements while lifting heavy.
To determine your body type
As mentioned before, it is hard to find a somatotype that is one pure type. You must understand your body. What were you like growing up? Were you a late bloomer? How quickly do you respond to training? To you gain weight quickly? Are you in the same shape as you were 10 years ago? 5 years ago? 20 years ago?
Although you can change your body composition, some aspects of a Somatotype cannot be changed. Bone structure helps to determine your actual body type more so than muscle and adipose mass changes. Many people complaing of being “big-boned” citing this as a reason they are overweight. Surprisingly most people are small or medium boned and that joing size has nothing to do with the ability to lose body fat!
Remember the rating:
A pure endomorph is 7–1–1,
A pure mesomorph 1–7–1 and
A pure ectomorph scores 1–1–7.
I would consider myself a 1-4-6. I’ve always been slim with a fast metabolism and have to work hard for all the gains. Fortunately this has resulted in a disciplined approach to reaching my potential as a personal trainer. My weaknesses has become my strength – how many people do you know that can leg press 700 lbs?
Conclusion
Heredity does influence your body type. However, no matter what body type you are it is YOU and you alone that creates the end result. If you are fat and overweight, or skinny and weak, it is your own doing. Take responsibility to change – to improve yourself. Make a lifelong commitment to a fit lifestyle. There is no reason that you cannot maintain the physical attributes 10, 20 or 30 years from now.
For many, age is just a number. If you want mental clarity, feel positive and live life to the fullest it’s never too late to start. Don’t let life pass you by and miss out on the joy of being fit and healthy. Get off the couch, take a walk through the park, go for a swim or start an exercise program.
The three basic body types:
Endomorphic body type is characterized by an increased amount of fat storage, due to having a larger number of fat cells than the average person, as well as higher proportion of digestive tissue. They have a wide waist and a large bone structure.. Endomorphs often have great difficulty losing body fat.
Mesomorphic body type is characterized by a high rate of muscle growth and a higher proportion of muscular tissue. They have large bones, solid torso combined with low fat levels. It is also noted that they have wide shoulders with a narrow waist. Mesomorphs are the genetically gifted and are usually lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease.
Ectomorphic body type is characterized by long arms and legs and a short upper body and narrow shoulders, and supposedly have a higher proportion of nervous tissue. They also have long and thin muscles. Ectomorphs usually have a very low fat storage; therefore they are usually referred to as slim and have a fast metabolism.
Dr. Sheldon categorized all possible body types according to a scale ranging from 1 to 7.
The pure endomorph is 7–1–1,
The pure mesomorph 1–7–1 and
The pure ectomorph scores 1–1–7.
Although there are three basic body types, most people are a combination of two or more. For example, most football linesmen are endo-mesomorphs. There could be high levels of muscle, often covered with a layer of fat. Their body score may be 5-6-1.
To understand your body make up, it is best to analyze the characteristics that seem to suit you and plan around it.
The Endomorph
Most people fall into this category. An endomorph can store fat easily and regularly struggles with controlling body fat. Endomorphs have a difficult time losing fat by dieting alone. They usually have carbohydrate sensitivity and insulin resistance.
To have a healthy lifestyle, Endomorph’s must rely on exercise and nutritional discipline. Processed and refined foods must be eliminated. They need to boost their metabolism by adding resistance training. Cardio/Aerobic exercise is necessary to stay lean. Avoid over-sleeping .
The Mesomorph
Mesomorphs are considered the genetically gifted individuals who are the typical natural-born athletes. Most are lean and muscular who can lose fat and gain muscle without much effort.
Many mesomorphs never see their full potential as they tend to rely on their genetics through life. The lack of discipline will eventually catch up. The best thing for a mesomorph is to train hard to reach their potential. Watching what your nutritional intake but allowing for the occasional “cheat” meal is all that is needed.
The Ectomorph
Ectomorphs are usually tall and slim with a high metabolism. They are the usual long distance / endurance athletes who have a hard time gaining weight.
Ectomorphs must workout regularly in order to maintain muscle. Because of their high metabolism, ectomorphs must eat 5 or 6 daily meals of high calorie dense foods. Ectomorphs should get plenty of sleep and limit their cardio to shorter high intensity workouts (bodyweight & plyometrics). Exercise should focus on resistance training to build muscle – basic movements while lifting heavy.
To determine your body type
As mentioned before, it is hard to find a somatotype that is one pure type. You must understand your body. What were you like growing up? Were you a late bloomer? How quickly do you respond to training? To you gain weight quickly? Are you in the same shape as you were 10 years ago? 5 years ago? 20 years ago?
Although you can change your body composition, some aspects of a Somatotype cannot be changed. Bone structure helps to determine your actual body type more so than muscle and adipose mass changes. Many people complaing of being “big-boned” citing this as a reason they are overweight. Surprisingly most people are small or medium boned and that joing size has nothing to do with the ability to lose body fat!
Remember the rating:
A pure endomorph is 7–1–1,
A pure mesomorph 1–7–1 and
A pure ectomorph scores 1–1–7.
I would consider myself a 1-4-6. I’ve always been slim with a fast metabolism and have to work hard for all the gains. Fortunately this has resulted in a disciplined approach to reaching my potential as a personal trainer. My weaknesses has become my strength – how many people do you know that can leg press 700 lbs?
Conclusion
Heredity does influence your body type. However, no matter what body type you are it is YOU and you alone that creates the end result. If you are fat and overweight, or skinny and weak, it is your own doing. Take responsibility to change – to improve yourself. Make a lifelong commitment to a fit lifestyle. There is no reason that you cannot maintain the physical attributes 10, 20 or 30 years from now.
For many, age is just a number. If you want mental clarity, feel positive and live life to the fullest it’s never too late to start. Don’t let life pass you by and miss out on the joy of being fit and healthy. Get off the couch, take a walk through the park, go for a swim or start an exercise program.
Sunday, October 7, 2007
POSTURE
“Stand straight!” “Pull your shoulders back!” “Push out that chest” “Sit up”
When we were young we were told to have good posture. But, were we taught effective ways to proper posture? Do we know what it is now?
How many people do you know that have that “hunched-over” look?
Having an upper back that is rounded or shoulders drooping while the head is forward is not an attractive sight.
How many people do you know that constantly complain about stiff necks, headaches, and sore backs?
Poor posture is a common cause of both back and neck pain.
WHAT IS POSTURE?
Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. The earth exerts a pull on the body in a straight line toward the earth’s center. Good posture is a neutral alignment that occurs when body landmarks such as the ankles, knees, hips and shoulders are in line with the pull of gravity. The body is balanced front to back and side to side.
While standing, neutral alignment is when the pelvis is vertically aligned. If your pelvis was a bucket of water, no water would spill out to any side. With an anterior tilt of the pelvis (arched back), water spills out the front. With a posterior tilt (flat back) the water spills out the back.
Here’s some interesting information on posture:
Approximately 80% of the population will suffer from back pain in their life time.
Back pain is one of the most common reasons for missed work.
Americans spend over $50 billion each year on back pain
Based on a UK Government study, one half work day is lost annually due to work-related musculo-skeletal absenses.
70% of people in offices suffer postural problems. An employees efficiency drops from 100% down to 94%.
Do you have a sore neck? Your head weighs approximately 3.5 kgs (8 pounds). If you are reading this at your computer your chin may move forward 6 cms adding another 1.5 kgs (3 lbs) for the muscles of your neck, shoulders and traps to support. That’s almost a 40% increase. Let untreated, the effect of chronic desk slump results in rounded shoulders or what physical therapists call upper-cross syndrome.
POOR POSTURE
When poor posture sets in, the bones are improperly aligned, the muscles, joints and ligaments or take on more stress than intended. Fatigue, muscle strain, compression of blood vessels and pain can result. Besides stiff necks and rounded shoulders, faulty posture can restrict your breathing, and tighten up the thighs, legs and ankles. Postural dysfunction can even affect the position and function of major organs and your leg length!
GOOD POSTURE
Good posture helps your body function at it’s best. Proper posture is also good prevention and good appearance, which contributes to an overall feeling of well-being.
Back – A healthy back has three natural curves that are in balanced alignment: (1) cervical curve - slight forward curve in the neck, (2) Thoracic curve – slight backward curve in the upper back, and (3) Lumbar Curve – slight forward curve in the low back.
Muscles – Strong and flexible muscles are essential to good posture. Abdominal, hip and leg muscles that are weak cannot support your back’s natural curves. Good posture prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
Joints – Hip, knee, and ankle joint balance your back’s natural curves when you move making it possible to maintain good posture in any position.
HOW TO CHECK YOUR POSTURE
Do you have poor posture?
One of the areas that I look at when doing a fitness assessment is posture. Proper posture includes good muscle flexibility, normal motion in the joints, strong postural muscles, muscle balance on both sides of the spine and awareness of your own posture.
Here’s a couple of simple ways to check your own posture:
Have someone take a picture of you from the side. Wearing minimal clothing (like a bathing suit) stand as you would normal - tall but relaxed. Check to see if the middle of your ear is in line with the middle of your shoulder, hip, and ankle. If you can't draw a straight line through these points, then your posture needs improving.
Using a mirror, align your ears, shoulder, and hips. Proper alignment places your ears loosely above your shoulders, above your hips. Again, these points make a straight line, but the spine itself curves in a slight 'S
HOW TO FIX POOR POSTURE.
A long day at the office or a lengthy drive in the car can tax our abilities to maintain a healthy posture. Lack of movement causes shortening of the hamstrings, glutes (butt), and lower back muscles.
Standing, sitting or moving, your bones and muscles complement one another, acting in unison to form the musculoskeletal system. There are 206 bones and over 600 muscles that all interrelate with each other.
Posture can only be corrected if you are aware of your posture compared to “good” posture.
First, let’s look at some of the causes of poor posture:
-Obesity
-Pegnancy
-Weak or tight msucles
-High heeled shoes
-Sitting on top of your wallet
-Sitting at a computer for long periods.
-Poor work environment.
-Lack of abdominal strength.
-Unconsciously standing or sitting improperly.
TIPS FOR MAINTAINING GOOD POSTURE
Poor posture can be changed consciously with strengthening, stretching and posture checks throughout the day. Good body alignment and flexibility is important.
-Concentrate on keeping your three natural back curves in balanced alignment.
-Avoid staying in one position for long periods of time - especially sitting.
-Maintain a healthy diet and weight.
-Sleep on a firm mattress. Avoid oversized pillows.
-Avoid prolonged inactivity or bed rest.
-Exercise regularly. Incorporate functional strength training and core training.
1)Strengthen your shoulders with; scapula squeezes (squeezing your shoulder blades together for 30 seconds at a time) and doing rows (pulling your elbows back with resistance bands, Dumbbell rear delt flyes or back rows).
2)Stretch your chest muscles by; putting your arms behind your back and grasping both elbows or forearms and hold for 30 seconds. *1.
-Warm up and stretch before physical activity.
-Use proper body mechanics – bend your knees when picking something up or carry heavy objects in two hands close to your waist and don’t twist when lifting..
-Avoid staying in one position for long periods of time - especially sitting.
-Maintain a healthy diet and weight.
-Sleep on a firm mattress. Avoid oversized pillows.
-Avoid prolonged inactivity or bed rest.
-Exercise regularly. Incorporate functional strength training and core training.
1)Strengthen your shoulders with; scapula squeezes (squeezing your shoulder blades together for 30 seconds at a time) and doing rows (pulling your elbows back with resistance bands, Dumbbell rear delt flyes or back rows).
2)Stretch your chest muscles by; putting your arms behind your back and grasping both elbows or forearms and hold for 30 seconds. *1.
-Warm up and stretch before physical activity.
-Use proper body mechanics – bend your knees when picking something up or carry heavy objects in two hands close to your waist and don’t twist when lifting..
-Wear comfortable, low-heeled, well-supported shoes.
-Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
-Walk with good posture. Head erect, chin parallel to the ground.
-Try Yoga or Pilates.
-At work, take time to stand upright and retract your scapula (squeeze your shoulder blades together) regularly.
CONCLUSION
The American Physical Therapy Association (APTA) has stipulated that despite the changes that occur naturally with aging, good posture can be maintained and poor posture improved.
To have good posture it is essential that your back, muscles and joints be in tip-top shape.
Posture can only be corrected if you are aware of YOUR posture and what is “good” posture.
Poor posture comes in many unattractive styles, all of which distorts the body’s proper vertical alignment and the back’s natural curves. If you have poor posture, it is recommended that you complete a postural evaluation from a physical therapist who can identify your particular problem and give you suggestions for correction that can then be incorporated into your fitness program. We all know that you have a fitness program right?
A great benefit of keeping your head straight, and your ears/shoulders/hips aligned is the improvement in your looks and attitude. You will appear more confident and your self-esteem and attitude will improve!
1 Harvard
Health Publishing. Is it too late to
save your posture?
https://www.health.harvard.edu/staying-healthy/is-it-too-late-to-save-your-posture
https://www.health.harvard.edu/staying-healthy/is-it-too-late-to-save-your-posture
Sunday, September 9, 2007
SUPPLEMENTS
There is much media attention focused on the use of anabolic steroids by athletes to help boost performance. Steroids abuse is still on the rise by sport participants or body builders wanting to get a competitive edge. What is even more alarming is the increase use of Supplements.
Walk down any supplement aisle of your pharmacy or health-food store. Thousands of products that claim health benefits.
Have you ever opened up a Fitness Magazine? I counted the number of supplement advertisements in one popular magazine. Of the 248 pages, 107 were for supplement ads – that’s 43%. It’s no surprise. Most bodybuilding and fitness magazine publishers own supplement companies. They then use their magazines to promote their products. Ever see the new supplement break-through? Those full-page ads cost thousands of dollars. Magazines just can’t turn down that type of money, besides there’s lots of people that are willing to try the newest product being promoted by top bodybuilders (who use steroids) and supermodels.
Here’s some excerpts from just one of the ads;
“Top 5 reasons why XXX will turn you into a muscle-building freak and crazy sex machine”
“With super-charged hormone levels you will become an instant predator in the gym and in the bedroom”
Talk about brain washing theyour easily-influenced public.
According to the Nutrition Business Journal, the supplement industry reached an all time high of $13 billion in sales in 2000.
Americans spent almost $35 billion on diets and weight loss products!
There are over 1,000 manufacturers of over 20,000 different supplements consumed by over 100 million people.
I don’t know about you but I can’t afford to throw away my money. They are not magic pills or potions. Supplements are not drugs and cannot give you steroid like results. Supplements are food. These “natural” or “herbal” products should never take the place of food, but rather help insure that you are maximizing your nutritional intake.
Ever read the very small fine print: Here’s for one promoting fat loss:
“When combined with increased exercise and the XXX diet. Results are not typical . Use only as a dietary supplement. The persons here on may or may not have been remunerated. These statements have not been evaluated by the FDA…….
One thing the fine print does say – Regular exercise and proper nutrition are essential for achieving your weight-loss goals. Duh!
Supplements and prescription drugs both have something in common. They can help you – but to what extent? Supplements are not regulated the same as prescription drugs and there is no list of negative side effects like prescription medications. If you are being treated for heart disease or are taking medication check with your physician before starting any supplement.
“Fat Burner” Supplements cannot melt fat away. No pill can do that. Certain products rely on thermogenic ingredients – that raise body temperature and increase metabolism. This is the wrong way to heat up your body. The problem is that it affects the nervous system and really addresses the symptom (fat) and not the cause (poor nutrition and lack of physical activity).
Supplements can only make a 5 to 10% overall difference. That is only if your eating properly and have hit the higher threshold in training.
You do not need to worry about supplements until you gain at least 20 pounds of solid muscle mass without supplements.
SUPPLEMENTS THAT ARE USEFUL
1) Multi Vitamin/Mineral Supplement
Vitamins and Minerals are considered “non-energy” nutrients – compared to the “energy” nutrients of Carbohydrates, Fats and Protein (calories).
Vitamins are not energy but help to release energy. There are two main types of vitamins – fat soluble and water soluble.
Water Soluble vitamins are seldom harmful as your body can easily excrete any excess. This includes Vitamins B, C and Folic Acid.
On the other hand, high doses of fat soluble vitamins – A, D, E & K can be toxic if overused. They are stored in organs and tissues and can cause dry skin, nausea, joint pain and depression.
Minerals carry oxygen to cells, aid in muscle contraction and help build bones and teeth.
Because our society is heavily reliant on processed and refined foods, a Multi Vitamin/Mineral Supplement helps act as insurance as it fills up any deficiencies in the micronutrient content of your diet. It’s important to realize that a multi-vitamin does not give you “energy” or decrease your body fat.
2) Protein Powder
A key to maintaining and gaining lean muscle mass rather than unwanted body fat is to ensure you take an adequate amount of protein.
Whey Protein is the best protein supplement. It boosts the levels of amino acids and provides the greatest absorption rate of all protein sources. Whey protein is a milk-based protein that is specially processed with most of the lactose being removed. A Whey Protein Isolate absorbs faster and more fully than a Whey Protein Blend. Whey Protein is best as part of your first meal of the day, pre-workout, or post-workout – when your body is starving for protein (the building blocks of the body).
3) Creatine
Creatine is the most popular sports supplement used by athletes, bodybuilders and other fitness buffs. Creatine is made by your body primarily in the liver, pancreas and kidneys. Creatine is a metabolite which regenerates ATP, the high energy compound that provides energy for muscle contraction. Creatine benefits strength and anaerobic exercises but not endurance. Creatine is not a fat loss supplement.
You would need to eat 9 pounds of red meat to ingest 20 grams of creatine – which is the initial loading dose often recommended during the first phase of creatine supplementation. During the maintenance phase, creatine is recommended post worik-out and at bed time.
Unlike vitamin or protein supplements, it is recommended that you cycle creatine (go on and off it). This way your body will not decrease it’s own production of creatine when your muscles are already saturated. For the majority of users noticeable gains in strength is experienced usually when used for the first time.
SUMMARY
Supplements are not necessary for optimal health – if you are eating right. The human digestive system was designed to process whole foods. The body cannot properly absorb nutrients from artificial sources – which is common in many supplements. Have you been hearing all the bad things about aspartame lately?
Unfortunately most people don’t have time for a balanced diet. Others just don’t make the effort. In this case, supplements can help provide many of the essential nutrients.
It amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend the same on monthly gym membership or a personal trainer which can help set you up for life. The only thing that a lot of these supplements give you is expensive urine! You make the choice.
Now here’s some simple common sense. With the kids back in school, cold and flu season starts. Rather than relying on some of those herbal supplements – eat a variety of fruits and vegetables, exercise regularly, get adequate sleep and wash your hands often….your immune system will remain strong.
There is no substitute for proper nutrition and exercise. The best way to improve your life and well-being is to eat properly and follow a well-designed program that challenges both your body and mind. No drug or supplement can do that for you!
Walk down any supplement aisle of your pharmacy or health-food store. Thousands of products that claim health benefits.
Have you ever opened up a Fitness Magazine? I counted the number of supplement advertisements in one popular magazine. Of the 248 pages, 107 were for supplement ads – that’s 43%. It’s no surprise. Most bodybuilding and fitness magazine publishers own supplement companies. They then use their magazines to promote their products. Ever see the new supplement break-through? Those full-page ads cost thousands of dollars. Magazines just can’t turn down that type of money, besides there’s lots of people that are willing to try the newest product being promoted by top bodybuilders (who use steroids) and supermodels.
Here’s some excerpts from just one of the ads;
“Top 5 reasons why XXX will turn you into a muscle-building freak and crazy sex machine”
“With super-charged hormone levels you will become an instant predator in the gym and in the bedroom”
Talk about brain washing theyour easily-influenced public.
According to the Nutrition Business Journal, the supplement industry reached an all time high of $13 billion in sales in 2000.
Americans spent almost $35 billion on diets and weight loss products!
There are over 1,000 manufacturers of over 20,000 different supplements consumed by over 100 million people.
I don’t know about you but I can’t afford to throw away my money. They are not magic pills or potions. Supplements are not drugs and cannot give you steroid like results. Supplements are food. These “natural” or “herbal” products should never take the place of food, but rather help insure that you are maximizing your nutritional intake.
Ever read the very small fine print: Here’s for one promoting fat loss:
“When combined with increased exercise and the XXX diet. Results are not typical . Use only as a dietary supplement. The persons here on may or may not have been remunerated. These statements have not been evaluated by the FDA…….
One thing the fine print does say – Regular exercise and proper nutrition are essential for achieving your weight-loss goals. Duh!
Supplements and prescription drugs both have something in common. They can help you – but to what extent? Supplements are not regulated the same as prescription drugs and there is no list of negative side effects like prescription medications. If you are being treated for heart disease or are taking medication check with your physician before starting any supplement.
“Fat Burner” Supplements cannot melt fat away. No pill can do that. Certain products rely on thermogenic ingredients – that raise body temperature and increase metabolism. This is the wrong way to heat up your body. The problem is that it affects the nervous system and really addresses the symptom (fat) and not the cause (poor nutrition and lack of physical activity).
Supplements can only make a 5 to 10% overall difference. That is only if your eating properly and have hit the higher threshold in training.
You do not need to worry about supplements until you gain at least 20 pounds of solid muscle mass without supplements.
SUPPLEMENTS THAT ARE USEFUL
1) Multi Vitamin/Mineral Supplement
Vitamins and Minerals are considered “non-energy” nutrients – compared to the “energy” nutrients of Carbohydrates, Fats and Protein (calories).
Vitamins are not energy but help to release energy. There are two main types of vitamins – fat soluble and water soluble.
Water Soluble vitamins are seldom harmful as your body can easily excrete any excess. This includes Vitamins B, C and Folic Acid.
On the other hand, high doses of fat soluble vitamins – A, D, E & K can be toxic if overused. They are stored in organs and tissues and can cause dry skin, nausea, joint pain and depression.
Minerals carry oxygen to cells, aid in muscle contraction and help build bones and teeth.
Because our society is heavily reliant on processed and refined foods, a Multi Vitamin/Mineral Supplement helps act as insurance as it fills up any deficiencies in the micronutrient content of your diet. It’s important to realize that a multi-vitamin does not give you “energy” or decrease your body fat.
2) Protein Powder
A key to maintaining and gaining lean muscle mass rather than unwanted body fat is to ensure you take an adequate amount of protein.
Whey Protein is the best protein supplement. It boosts the levels of amino acids and provides the greatest absorption rate of all protein sources. Whey protein is a milk-based protein that is specially processed with most of the lactose being removed. A Whey Protein Isolate absorbs faster and more fully than a Whey Protein Blend. Whey Protein is best as part of your first meal of the day, pre-workout, or post-workout – when your body is starving for protein (the building blocks of the body).
3) Creatine
Creatine is the most popular sports supplement used by athletes, bodybuilders and other fitness buffs. Creatine is made by your body primarily in the liver, pancreas and kidneys. Creatine is a metabolite which regenerates ATP, the high energy compound that provides energy for muscle contraction. Creatine benefits strength and anaerobic exercises but not endurance. Creatine is not a fat loss supplement.
You would need to eat 9 pounds of red meat to ingest 20 grams of creatine – which is the initial loading dose often recommended during the first phase of creatine supplementation. During the maintenance phase, creatine is recommended post worik-out and at bed time.
Unlike vitamin or protein supplements, it is recommended that you cycle creatine (go on and off it). This way your body will not decrease it’s own production of creatine when your muscles are already saturated. For the majority of users noticeable gains in strength is experienced usually when used for the first time.
SUMMARY
Supplements are not necessary for optimal health – if you are eating right. The human digestive system was designed to process whole foods. The body cannot properly absorb nutrients from artificial sources – which is common in many supplements. Have you been hearing all the bad things about aspartame lately?
Unfortunately most people don’t have time for a balanced diet. Others just don’t make the effort. In this case, supplements can help provide many of the essential nutrients.
It amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend the same on monthly gym membership or a personal trainer which can help set you up for life. The only thing that a lot of these supplements give you is expensive urine! You make the choice.
Now here’s some simple common sense. With the kids back in school, cold and flu season starts. Rather than relying on some of those herbal supplements – eat a variety of fruits and vegetables, exercise regularly, get adequate sleep and wash your hands often….your immune system will remain strong.
There is no substitute for proper nutrition and exercise. The best way to improve your life and well-being is to eat properly and follow a well-designed program that challenges both your body and mind. No drug or supplement can do that for you!
Saturday, September 1, 2007
Dynabody Fitness Bootcamp Fall Session
Starting this Fall, I am offering a Fitness Bootcamp through the St. James School Division Continuing Education program. Dynabody Fitness Bootcamp will be on Wednesday from 7:00 to 8:30 pm starting September 26th. Cost is $75 for 8 Wednesdays.
To register see the St. James School Division Continuing Education brochure (page 10) or
check it out Online at: www.localcourses.com/sjsd
Or click on the following link:
Dynabody Fitness Boot Camp
DYNABODY FITNESS BOOTCAMP
This fun, fast-paced workout will improve your cardio/aerobic conditioning, coordination and timing. Incorporates Calisthenics, obstacle courses, abdominal and core body exercises plus basic martial arts techniques to bring you the ultimate in fitness conditioning.
8 Wed. starts Sept. 26/07 7pm to 8:30 pm
$75 INSTR. Doug YaholkoskiFLE7 – 07 BU: Buchanan School: 815 Buchanan Boulevard.
To register see the St. James School Division Continuing Education brochure (page 10) or
check it out Online at: www.localcourses.com/sjsd
Or click on the following link:
Dynabody Fitness Boot Camp
DYNABODY FITNESS BOOTCAMP
This fun, fast-paced workout will improve your cardio/aerobic conditioning, coordination and timing. Incorporates Calisthenics, obstacle courses, abdominal and core body exercises plus basic martial arts techniques to bring you the ultimate in fitness conditioning.
8 Wed. starts Sept. 26/07 7pm to 8:30 pm
$75 INSTR. Doug YaholkoskiFLE7 – 07 BU: Buchanan School: 815 Buchanan Boulevard.
Thursday, August 2, 2007
FAT LOSS - Part 2: The reason & how you can lose fat effectively
As explained last month, Overweight and obesity are worldwide epidemics.
We need to get out of the “losing weight”mentality and focus more on Body Composition..
As you recall, there are two main factors to look at when considering Body Composition: 1) Body Fat (lean body mass) and 2) Body Fat distribution (waist circumference)
The Reason
Being overweight or obese is NOT because of genetics. Nor can you blame your blood sugar (glucose) and insulin going haywire regardless of how you eat or exercise. Carbohydrates don’t make you fat. Don’t blame a slow metabolism – because that IS your fault - it’s an effect not a cause…. And no – it’s not a mental thing.
The latest news is that your friends can make you fat. And what about those large family gatherings? Duh!
If we would stop allowing ourselves to get caught up in the latest fad, waiting for the next scientific discovery, the newest supplement or diet pill to “lose weight” and realize the simple and obvious truth…..
The reason why we are so fat is because we eat improperly and exercise too little!
Of course there is more to it but you must understand the cause before delving into the details.
Permanent fat loss will always require an effort.
We’re fat because we eat a lot – much more than we used to. Most of the increase comes from refined carbohydrates (sugar) and processed foods.
According to the Centre for Disease Control, we ate 1775 pounds of food per year per person in 2000, up from 1497 pounds in 1970. Can we say Super-sized? Oh, and about Super-sized. In 1955 McDonald’s French fries were 2.4 ounces and 210 calories. Today’s Super size Fries are 7 ounces and 610 calories.
Now let’s talk breakfast. Ninety percent of the people who responded to a Web survey cited breakfast as the most important meal of the day, but only 49 percent agreed they eat it seven days a week. **
The average North American consumes an astounding 2-3 pounds of sugar each week. Prior to the turn of this century (1887-1890), the average consumption was only 5 lbs. per person per year! Cardiovascular disease and cancer was virtually unknown in the early 1900's.*
In the last 20 years, sugar consumption increased in the U.S. from 26 pounds to 135 lbs. of sugar per person per year!*
Processed foods contain refined sugar, extra salt, unhealthy fats and chemical Additives. They have fewer nutrients and produce little enzyme activity and contain little or no fibrous material.
All of this just to increase the life of foods….
Get out your pocketbook - approximately 90% of the money spent on food is used to buy processed foods!.
Processed Food Sales now total $3.2 trillion, or about three-fourths of the total world food sales.
The average American eats approximately his/her body weight in food additives each year, or approximately 150 pounds!
Ninety-three percent of Americans eat at least one snack a day. **
Sixty percent of Americans trying to lose weight said they were making an effort "to reduce the number of calories" they consume. Yet only 11 percent guessed accurately the number of calories per day a person their age and weight could eat. **
* healingdaily.com
**Science Daily
The bottom line is that if you've eaten more calories -from any source -than you burn up, you're going to store it as fat.
How you can lose fat effectively
You want to lose weight? Have you seen the latest Ad? There is now advertisment on a new machine that is now in Winnipeg that uses pulsating fradic waves to “work out” the muscle groups. An 18 minute session is completely effortless and is equivalent to 200 sit-ups! Wow.
I did some math. 18 minutes works out to 11 sit ups per minute. Hmmm….Now if I consider that you burn 120 calories during that time frame, it will take you over 8 ½ hours to burn one pound of fat. Rather than spending the money using the machine, why not just do the 5,800 sit ups?
Now Situps and crunches will help to strengthen and tone your abdominals. However, this will not show off your hard work if they are covered by layers of fat. And all the ab work in the world will not get rid of that tire around the middle. You cannot spot reduce fat!
Now if you are overweight, reducing food intake or dieting is an unsuccessful approach to fat loss.
To solve the fat crisis, simply put, “Eat Properly and Exercise more”
Nutrition is the most important factor in fat loss. If you do not watch what you are eating you won’t get the results you want. However, you can’t just focus on watching your calories. You need to exercise. Strength training is the next most important factor. Finally, aerobic exercise should not be ignored. For overall health, you need to fine tune your body and keep it in it’s best shape.
To improve your percent of body fat you need to create the right balance between the calories you consume and the calories you burn. For many it is eating fewer calories. For others it is becoming more active. By combining a right mix of planned exercise with proper nutrition you can maintain or gain lean muscle mass and reduce body fat.
There are no magic pills or special “diet”. Combining smart food choices with increased physical activity is the safest and most effective route to long-term weight management. And it’s never too late to start!
So here are 10 helpful suggestions
10 Tips for Fat Loss
1. Prepare a Plan or Goal
Decide on what you want to accomplish and when. Prepare a plan of attack and be specific. Motivation is only effective when the goal is meaningful and fits the individual. Without a good reason for wanting to improve your health and lose fat and/or gain lean muscle mass, you are fighting a losing battle. Start with your goal and everything else will flow from here.
2. Look Long Term.
Realize that this is a lifestyle change. Remember that there are no magic pills or fad diet that will result in permanent wellness and quality of life. The best results come from a long-term, always changing, plan involving improvements in eating and physical activity habits.
3. Start with Baby Steps
Change is one of the hardest things for us to do. For this reason, any change in your eating habits or exercise routine should be gradual and systematic. By taking things slowly and progressing forward these changes are much easier to become part of your daily routine – just like brushing your teeth or having that morning cup of coffee.
4. Keep a Journal or a Training Diary
This helps you focus on your goals. Having a written plan gives you a sense of direction that makes you feel certain, confident and motivated. A journal is a score card that tracks how well you are doing. You can see right way if the time you're investing is delivering results. Keeping a training diary sends unmistakable instructions to your subconscious mind. Rather than just going through the motions you get a good idea of your progress – what you are doing and how well.
5. Cardio /Aerobic Exercise
The cardiovascular or cardiorespiratory system is the aerobic system of the circulatory (heart) & respiratory (lungs) system. The main objective of Cardiovascular or Aerobic exercise is to increase the maximum oxygen the body can process in a given time.
When considering the guidelines for cardiovascular fitness, consider the following components of fitness know as the F.I.T.T. principles (Frequency, Intensity, Time and Type). Frequency is especially important when it comes to fat loss. The more you exercise, the more calories you will burn. Intensity is another important factor. The recommended range is 60-90% of your maximum heart rate. Do not forget the importance of rest and recovery Give yourself at least 1 or 2 days off each week.
6. Resistance / Strength Training
Resistance training with weights is one of the most important elements in an effective fat loss program. Cardio by itself is not enough. Strength training increases your lean muscle mass. This in turn increases your metabolism. Not only does your body burn more calories, but in a recent study from the prestigious Journal of Applied Physiology showed strength training also doubled post-exercise fat burning!
Intensity of effort is the key training variable for optimizing training results. Balance your resistance training to include traditional lifting (isolated movement exercises) and functional (closed chain and balance training) activities.
As I tell my clients – Scales belong on a fish. Do not focus on weight. As you weight train you will gain more muscle and muscle weighs more than fat. Instead, take note of how your clothes fit, look in the mirror, or perform a skin-fold test.
7. Healthy Food Choices
Healthy weight management is based on sound nutrition principles. Eat to Live and not Live to Eat.
Health Canada recommends a calorie intake ratio of ;
45-65% Carbohydrates, 10-35 % Protein, & 20-35% Fat.
The main principles of the Canada Food Guide outline a pattern of healthy food choices. They include; (1) eat a variety of foods (2) eat grains, vegetables and fruits (3) eat lean meat and low fat (4) participate in regular physical activity and (5) focus on healthy eating by limiting caffeine, alcohol, salt and sugar. Remember that balance, variety, and moderation is the key.
Your Goal is to get the most nutritional value out of every calorie. To achieve this goal, you need to follow 8 fundamental rules.
1) Eat fewer calories than you burn
2) Properly balance your macronutrient ratios (Carbs, Proteins & Fat)
3) Eat 5 or 6 meals per day (properly timed)
4) Eat natural no processed foods.
5) Eat the right carbohydrates and avoid refined sugars
6) Eat lean protein (fish, chicken lean meat) with every meal
7) Choose and eat the right fats
8) Drink Plenty of Water.
Diets do not work. It is important that you do not look at your fat loss in terms of a diet but rather concentrate on gradually changing your eating habits so that they become part of your new, healthier lifestyle. Fuel your body for success!
8. Stay Active
It comes down to: “Use it or Lose It”
Consider your body is rusting out from lack of use.
One of the best benefits of exercise is that a physically active person burns more calories at rest than does someone who leads a sedentary lifestyle. This means that even while sleeping you can burn more calories if you lead a physically active lifestyle.
9. Read and Reevaluate your Goals regularly
Goal setting is an ongoing process. It is important to update your goals and record your progress or lack thereof so that appropriate changes can be made to maintain improvements. By reviewing and reevaluating progress, your goals become engrained into your mind. Daily reflection turns dreams into reality.
10. Reward yourself
Even though you may look in the mirror with satisfaction on your progress, take time to reward your successes – and don’t beat yourself up over drawbacks. Consider a reward as a “recharging” of your batteries. Mentally and physically you will feel better.
Conclusion
Your aim is to preserve and enhance your lean body mass and to minimize the amount of fat on your body. It is virtually impossible to lose fat without a sound nutritional program combined with cardiovascular and weight training. Improved health, a permanent reduction in body fat and an increase in lean muscle mass takes substantial time, effort, and commitment.
Just remember, people don’t get “fat” overnight. The same can be said about getting rid of it.
HARD WORK PAYS OFF! And yes, you can change your body composition. The best results come from a long-term strategy involving a permanent change in both eating and activity habits. There are no magic pills, no short-cuts, no special diets, machines or routines that will result in your ultimate goal. The human body was meant to move – bring it back to it’s natural state.
Strive for an overall plan to increase your health, fitness, well-being and quality of life.
Understand that successful people never say “I don’t have the time”. This is not a valid reason but rather an excuse by lazy or nonmotivated people. If your health is important to you, you will make time.
For those interested, I do have a Nutritional and Health Guidelines report in pdf format. If you would like a copy please send me an email.
As a personal trainer I can help you become the person you want to be - fit, healthy and active, with lots of energy and a great zest for life.
We need to get out of the “losing weight”mentality and focus more on Body Composition..
As you recall, there are two main factors to look at when considering Body Composition: 1) Body Fat (lean body mass) and 2) Body Fat distribution (waist circumference)
The Reason
Being overweight or obese is NOT because of genetics. Nor can you blame your blood sugar (glucose) and insulin going haywire regardless of how you eat or exercise. Carbohydrates don’t make you fat. Don’t blame a slow metabolism – because that IS your fault - it’s an effect not a cause…. And no – it’s not a mental thing.
The latest news is that your friends can make you fat. And what about those large family gatherings? Duh!
If we would stop allowing ourselves to get caught up in the latest fad, waiting for the next scientific discovery, the newest supplement or diet pill to “lose weight” and realize the simple and obvious truth…..
The reason why we are so fat is because we eat improperly and exercise too little!
Of course there is more to it but you must understand the cause before delving into the details.
Permanent fat loss will always require an effort.
We’re fat because we eat a lot – much more than we used to. Most of the increase comes from refined carbohydrates (sugar) and processed foods.
According to the Centre for Disease Control, we ate 1775 pounds of food per year per person in 2000, up from 1497 pounds in 1970. Can we say Super-sized? Oh, and about Super-sized. In 1955 McDonald’s French fries were 2.4 ounces and 210 calories. Today’s Super size Fries are 7 ounces and 610 calories.
Now let’s talk breakfast. Ninety percent of the people who responded to a Web survey cited breakfast as the most important meal of the day, but only 49 percent agreed they eat it seven days a week. **
The average North American consumes an astounding 2-3 pounds of sugar each week. Prior to the turn of this century (1887-1890), the average consumption was only 5 lbs. per person per year! Cardiovascular disease and cancer was virtually unknown in the early 1900's.*
In the last 20 years, sugar consumption increased in the U.S. from 26 pounds to 135 lbs. of sugar per person per year!*
Processed foods contain refined sugar, extra salt, unhealthy fats and chemical Additives. They have fewer nutrients and produce little enzyme activity and contain little or no fibrous material.
All of this just to increase the life of foods….
Get out your pocketbook - approximately 90% of the money spent on food is used to buy processed foods!.
Processed Food Sales now total $3.2 trillion, or about three-fourths of the total world food sales.
The average American eats approximately his/her body weight in food additives each year, or approximately 150 pounds!
Ninety-three percent of Americans eat at least one snack a day. **
Sixty percent of Americans trying to lose weight said they were making an effort "to reduce the number of calories" they consume. Yet only 11 percent guessed accurately the number of calories per day a person their age and weight could eat. **
* healingdaily.com
**Science Daily
The bottom line is that if you've eaten more calories -from any source -than you burn up, you're going to store it as fat.
How you can lose fat effectively
You want to lose weight? Have you seen the latest Ad? There is now advertisment on a new machine that is now in Winnipeg that uses pulsating fradic waves to “work out” the muscle groups. An 18 minute session is completely effortless and is equivalent to 200 sit-ups! Wow.
I did some math. 18 minutes works out to 11 sit ups per minute. Hmmm….Now if I consider that you burn 120 calories during that time frame, it will take you over 8 ½ hours to burn one pound of fat. Rather than spending the money using the machine, why not just do the 5,800 sit ups?
Now Situps and crunches will help to strengthen and tone your abdominals. However, this will not show off your hard work if they are covered by layers of fat. And all the ab work in the world will not get rid of that tire around the middle. You cannot spot reduce fat!
Now if you are overweight, reducing food intake or dieting is an unsuccessful approach to fat loss.
To solve the fat crisis, simply put, “Eat Properly and Exercise more”
Nutrition is the most important factor in fat loss. If you do not watch what you are eating you won’t get the results you want. However, you can’t just focus on watching your calories. You need to exercise. Strength training is the next most important factor. Finally, aerobic exercise should not be ignored. For overall health, you need to fine tune your body and keep it in it’s best shape.
To improve your percent of body fat you need to create the right balance between the calories you consume and the calories you burn. For many it is eating fewer calories. For others it is becoming more active. By combining a right mix of planned exercise with proper nutrition you can maintain or gain lean muscle mass and reduce body fat.
There are no magic pills or special “diet”. Combining smart food choices with increased physical activity is the safest and most effective route to long-term weight management. And it’s never too late to start!
So here are 10 helpful suggestions
10 Tips for Fat Loss
1. Prepare a Plan or Goal
Decide on what you want to accomplish and when. Prepare a plan of attack and be specific. Motivation is only effective when the goal is meaningful and fits the individual. Without a good reason for wanting to improve your health and lose fat and/or gain lean muscle mass, you are fighting a losing battle. Start with your goal and everything else will flow from here.
2. Look Long Term.
Realize that this is a lifestyle change. Remember that there are no magic pills or fad diet that will result in permanent wellness and quality of life. The best results come from a long-term, always changing, plan involving improvements in eating and physical activity habits.
3. Start with Baby Steps
Change is one of the hardest things for us to do. For this reason, any change in your eating habits or exercise routine should be gradual and systematic. By taking things slowly and progressing forward these changes are much easier to become part of your daily routine – just like brushing your teeth or having that morning cup of coffee.
4. Keep a Journal or a Training Diary
This helps you focus on your goals. Having a written plan gives you a sense of direction that makes you feel certain, confident and motivated. A journal is a score card that tracks how well you are doing. You can see right way if the time you're investing is delivering results. Keeping a training diary sends unmistakable instructions to your subconscious mind. Rather than just going through the motions you get a good idea of your progress – what you are doing and how well.
5. Cardio /Aerobic Exercise
The cardiovascular or cardiorespiratory system is the aerobic system of the circulatory (heart) & respiratory (lungs) system. The main objective of Cardiovascular or Aerobic exercise is to increase the maximum oxygen the body can process in a given time.
When considering the guidelines for cardiovascular fitness, consider the following components of fitness know as the F.I.T.T. principles (Frequency, Intensity, Time and Type). Frequency is especially important when it comes to fat loss. The more you exercise, the more calories you will burn. Intensity is another important factor. The recommended range is 60-90% of your maximum heart rate. Do not forget the importance of rest and recovery Give yourself at least 1 or 2 days off each week.
6. Resistance / Strength Training
Resistance training with weights is one of the most important elements in an effective fat loss program. Cardio by itself is not enough. Strength training increases your lean muscle mass. This in turn increases your metabolism. Not only does your body burn more calories, but in a recent study from the prestigious Journal of Applied Physiology showed strength training also doubled post-exercise fat burning!
Intensity of effort is the key training variable for optimizing training results. Balance your resistance training to include traditional lifting (isolated movement exercises) and functional (closed chain and balance training) activities.
As I tell my clients – Scales belong on a fish. Do not focus on weight. As you weight train you will gain more muscle and muscle weighs more than fat. Instead, take note of how your clothes fit, look in the mirror, or perform a skin-fold test.
7. Healthy Food Choices
Healthy weight management is based on sound nutrition principles. Eat to Live and not Live to Eat.
Health Canada recommends a calorie intake ratio of ;
45-65% Carbohydrates, 10-35 % Protein, & 20-35% Fat.
The main principles of the Canada Food Guide outline a pattern of healthy food choices. They include; (1) eat a variety of foods (2) eat grains, vegetables and fruits (3) eat lean meat and low fat (4) participate in regular physical activity and (5) focus on healthy eating by limiting caffeine, alcohol, salt and sugar. Remember that balance, variety, and moderation is the key.
Your Goal is to get the most nutritional value out of every calorie. To achieve this goal, you need to follow 8 fundamental rules.
1) Eat fewer calories than you burn
2) Properly balance your macronutrient ratios (Carbs, Proteins & Fat)
3) Eat 5 or 6 meals per day (properly timed)
4) Eat natural no processed foods.
5) Eat the right carbohydrates and avoid refined sugars
6) Eat lean protein (fish, chicken lean meat) with every meal
7) Choose and eat the right fats
8) Drink Plenty of Water.
Diets do not work. It is important that you do not look at your fat loss in terms of a diet but rather concentrate on gradually changing your eating habits so that they become part of your new, healthier lifestyle. Fuel your body for success!
8. Stay Active
It comes down to: “Use it or Lose It”
Consider your body is rusting out from lack of use.
One of the best benefits of exercise is that a physically active person burns more calories at rest than does someone who leads a sedentary lifestyle. This means that even while sleeping you can burn more calories if you lead a physically active lifestyle.
9. Read and Reevaluate your Goals regularly
Goal setting is an ongoing process. It is important to update your goals and record your progress or lack thereof so that appropriate changes can be made to maintain improvements. By reviewing and reevaluating progress, your goals become engrained into your mind. Daily reflection turns dreams into reality.
10. Reward yourself
Even though you may look in the mirror with satisfaction on your progress, take time to reward your successes – and don’t beat yourself up over drawbacks. Consider a reward as a “recharging” of your batteries. Mentally and physically you will feel better.
Conclusion
Your aim is to preserve and enhance your lean body mass and to minimize the amount of fat on your body. It is virtually impossible to lose fat without a sound nutritional program combined with cardiovascular and weight training. Improved health, a permanent reduction in body fat and an increase in lean muscle mass takes substantial time, effort, and commitment.
Just remember, people don’t get “fat” overnight. The same can be said about getting rid of it.
HARD WORK PAYS OFF! And yes, you can change your body composition. The best results come from a long-term strategy involving a permanent change in both eating and activity habits. There are no magic pills, no short-cuts, no special diets, machines or routines that will result in your ultimate goal. The human body was meant to move – bring it back to it’s natural state.
Strive for an overall plan to increase your health, fitness, well-being and quality of life.
Understand that successful people never say “I don’t have the time”. This is not a valid reason but rather an excuse by lazy or nonmotivated people. If your health is important to you, you will make time.
For those interested, I do have a Nutritional and Health Guidelines report in pdf format. If you would like a copy please send me an email.
As a personal trainer I can help you become the person you want to be - fit, healthy and active, with lots of energy and a great zest for life.
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