Today's blog is all about muscle. Everybody has loads of muscles in their bodies. They do everything from protect your organs, aid in involuntary bodily functions (heart, digestion), create heat, and of course movement of our limbs and body parts.
Your body is made up of 3 different types of muscles. Cardiac muscle is only found in your heart. It is an involuntary muscle that pumps in rhythm to transport blood and nutrients throughout your body. It is involuntary because no matter how hard your concentrate, your brain cannot directly control your heart, it just runs on autopilot.
Smooth muscle is found around your organs and is also involuntary. These muscles do such things as move your food throughout your digestive tract.
Thirdly, you have skeletal muscle. This is the (mostly) voluntary muscle that allows us to speak, move our hands, walk, etc.
You genetically have a set number of muscle fibers in your body that is set during puberty. You may gain more muscle fibers in childhood, but once you reach your teenage puberty years, the number of muscle fibers you have is set. Now that does not mean that your muscles will stay that size forever, as it is possible to grow the fibers you already have.
The number of muscle cells you are given mostly determines the way you look, but exercising your muscles and staying fit can lower body fat percentage, make your muscles more defined looking, and of course grow them a bit to look lean and toned, or even big and muscular if that is your thing!
Our bodies are constantly under construction. Work crews are transported around our circulatory system all day, every day, breaking down and disposing of broken or unneeded tissues. This includes muscles and ligaments. Unfortunately, our bodies take the "use it or lose it" approach, so as we age, if our muscles are not being used, we dispose of them over time. That is why it is of vital importance that everyone includes some sort of resistance training to their exercise programs a few times a week.
You see, when you cut your skin, your body creates a scab and then repairs the damage. It is the same for when you are lifting or pushing something heavy. Using your muscles causes tiny tears and rips in the muscle fibers. Your construction crews then swoop in and repair the damage, and leave your muscles stronger for the future.
Not only does resistance training help improve your tensile strength of your muscles and ligaments, but doing dynamic movements help coordinate your body better. Human beings are creatures of habit. We get good at the things we do often, so throwing a punch at a punching bag, or doing a jump squat, etc. is created by a wave of coordinated chemical releases from your brain to your muscles that allow your muscles to act in a synchronized manner. Athletes are perfect examples of this. If you shoot a basketball into a basket a few hundred thousand times, your brain is going to become really good at remembering how to do it and even becoming better at it. This is also known as "muscle memory".
This is important as we age, because like deteriorating muscles, our nervous system and balance also become less and less efficient as we age which can lead to injuries caused by muscles imbalances or uncoordinated movements. The more and more we train our muscles to be active, the more coordinated, balanced, and healthier we stay.
Having said all of that regarding "muscle memory", it is important to constantly be changing the way we exercise our muscles. If we were to bicep curls 3 days a week for the rest of our lives, only a specific portion of that muscle would adapt and stay "good" for that time, while the rest of the muscles in your arm and shoulder, etc. essentially melt away. Your muscles need dynamic, coordinated, multi-planar movements to stay fresh, youthful and healthy.
For the women out that that want to stay away from weights because they don't want to look like "she-hulk", remember that testosterone is what causes men to have bigger looking muscles. Men on average have about 20-30% more testosterone than women do, which allows them to be about 50% stronger and build bigger muscles. Having said that, muscles are muscles, so if you took a 130lb man and a 130lb woman with relatively similar muscle size, they should have the same strength. Pound for pound, women can be just as strong as men!
One final thing, just remember to push through the burn. We used to think that that burning sensation you get in your muscles during exercise (caused by lactic acid buildup) was your body telling you to stop exercising. But in fact, researchers have discovered that it is actually your body trying to eek out that last little bit of effort by supplying your muscles with a shot of (painful, burning) fuel. The thing is, the more you cause your muscles to burn like that, the more efficient they become at dealing with that pain. You may notice that the more you exercise, the less and less burn you get in your muscles, allowing you to push yourself further and further!
-Tyler Robbins
B.Sc. PTS
Thursday, March 31, 2011
Thursday, March 24, 2011
Top Fitness Tips to Lead the Healthiest Life Possible
It seems as though people try and over analyze health and fitness. This unfortunately leads to some folks getting discouraged and giving up on a healthy lifestyle. They seem to think that they need to exercise for this much time at this time of day and eat only these things at these times, etc.
Fad diets and fad exercise regimens come and go, but at the end of the day, there are a set group of "rules" I feel everyone should live by, which are listed below.
1. Be As Active as Possible - Those of you out there that are currently living a sedentary lifestyle will like this one. Rule number 1 is not about working out, but being active (don't worry, #10 is all about working out!). There are literally hundreds, if not thousands of tips people can do every day to help them stay more active. Here are just a few examples; park at the back of the lot when going to the store, you are then forced to walk a further distance. If you have grocery bags or something to carry on the way back, even better as it will be like a mini workout. If you work on the 3rd or 4th floor of a building, take the stairs. Obviously if you work on the 98th floor you will take the elevator, but maybe only until the 94th floor and then take the stairs the rest of the way. Little things like this should be permanently embedded in your brain to make you think of "how can I stay active today?"
2. Eat More Plants - No, I do not mean buying one of those "ready to cook" dishes and popping it in the microwave. The amount of processing those veggies have gone through to get to your freezer has sucked so many nutrients out of them. I mean fresh, whole, good old fruits and vegetables. I would say 70% of the stuff in your fridge should be fresh products that will not last more than a week. That way, you will be forced to eat them before they go bad, and two, by eating all of those fruits and veggies, you will be too full to fill your belly with other junk. Also, when possible, eat your fruits and veggies as naturally as possible (raw) because cooking can remove some of the vital nutrients!
3. Resistance Training - Most women (and some men) are afraid of getting "bulky". I am going to let you in on a little secret...it is extremely hard (if not impossible) for women and also men to ever become "bulky". You see, our bodies are designed to be lean and fast. Our ancestors had to chase down food and run from predators, etc. so your body does not want to be lugging around all of that extra muscle weight (or fat for that matter). Unfortunately, your body has no other choice but to store extra calories from overeating as fat, but I am getting away from the topic here. Yes, men have a higher affinity to build muscle because they have more testosterone, which makes it virtually impossible for women to ever become "bulky". Weight training (using resistance against your muscles) has a whole slew of benefits ranging from increasing your strength in muscles and ligaments, helping prevent osteoporosis, increasing your resting metabolic rate, etc. Weight training is vital for everyone to do; male, female, young and old!
4. Circuit Train - This is resistance training...done as a circuit. Many of you may have tried this type of training. The most wonderful thing occurs when you circuit train. Even though resistance training is considered "anaerobic training" or working your body without oxygen (basically), a well-designed circuit routine also works your "aerobic" systems of your body similar to running on a treadmill. This is due to the fact that when you burn your muscles, you are causing what is known as "microtrauma" to your muscle cells, where you body has to come in a repair to make you stronger for next time. How does your body repair your muscles? Well it increases your heart rate and improves your circulation. If done correctly, circuit training that works your muscles and your circulatory system at once should be the only type of training anyone should ever need (unless you are training for an endurance event such as a marathon, etc.). Not only that, but well-designed circuit routines have been proven to burn more calories than standalone cardio ever can, plus your metabolism is kicked into high gear for hours after the workout is over (including while you sleep!).
5. Change Things Up - Also known as "periodization", this is the idea that you should not be doing the same things all the time. Even you runners out there that want to train for a race should not just run, but do other full body exercises. When you do something, your body wants to do that particular thing as efficiently and effectively as possible so it strengthens you in those areas, also known as adaptation. Once you adapt to a program, your body stops changing and you hit a plateau. This is very common for people who want to get fit so they decide to take up running. Well, they get out there and run 5km, 3 days a week and see great results the first few weeks, losing weight, etc. Then, all of a sudden as if someone hit a switch, they stop losing weight. Its because their body is used to running and is no longer changing. This is why full-body circuit routines are great, you can constantly swap out different moves and literally have an infinite number of exercise combinations to keep your body constantly guessing...and constantly changing!
6. Train With a Purpose - If you are a soccer player, you would train your legs and core and heart to be a better runner and kick the ball harder, etc. If you are a gymnast, you train your flexibility and core strength, etc. Well for average people who do not have a specific sport to train for, you should be training your body to become more functionally fit for everyday life. This includes core strength to improve posture, leg strength to climb stairs into your old age, arm strength to lift your kids and play with them. Don't just do something just because it looks cool or is the new fad, do it because it is going to improve your overall health. For example, if you are a dad who coaches your sons soccer team and wishes to be more fit and active, going to the gym three days a week and spending 45mins of every hour doing ridiculous weight on the bench press and bicep curls may make your muscles grow a bit, but you are still going to be huffing and puffing trying to keep up with the kids. Take that for example right there, kids do a little bit of everything, they run, they jump, they swing from trees, adults should take a hint...
7. Stretch - Now that you are following rule #3 and doing some resistance training, remember to stretch as well. Nothing makes someone old faster than their muscles experiencing atrophy (decay) and shortening up as they get older. You see it in your older relatives, their posture is terrible, they hunch over, etc. This is due to a lack of strength training as well as a lack of stretching. It literally is the fountain of youth. Stretching not only opens up our muscles but also helps with joint mobility, circulation and injury prevention.
8. Core Strength - I touched on this a bit in #6, but core strength is something everyone should be focused on. Your core allows you to do the things you do in every day life. I don't just mean those "six-pack abs" here either, but your entire trunk. Everything from you "nipples to knees" is your core and all the way around your body. Not only will your arms and legs function more efficiently due to a strong core (healthy trunk makes for a healthy tree) but you will also be less susceptible to injuries, especially with your back.
9. Drink Your Water - Most of us are underhydrated, probably caused by our obsession with caffeine (diuretic). A properly hydrated body just runs more efficiently including digestions, our immune system, our thinking, etc. Not only that, but if you are underhyrated, your body thinks as if you are living in a dessert so it starts to retain water which can add inches here and there. Drink your water and eat raw fruits and vegetables as they are mostly water to stay hydrated!
10. Exercise - I told you I would get back to this one. As much as we all like to think, "Oh, I did the gardening today, that is enough exercise" or "I walked the dog, that is enough exercise" you are fooling yourself into thinking you are speaking the truth. Stop lying to yourself and get some exercise. Exercise is where your heart rate gets up high (much higher than walking pace) and stays there for a decent amount of time. For those of you starting out, 20 mins of exercise will be plenty, then as you get more fit and more comfortable with your changing body, you can increase the amount of time you work out. Keep in mind though that more does not necessarily mean better. Some people go from couch potato to 2 hours at the gym their first time out and can barely walk the next day. Unless you are training for the Olympics, most people will benefit from 45-60mins a day, 5-6 days a week. Yes, I had to sneak that part in...everyone should get at least 20mins of exercise 5-6 days a week...no questions asked.
-Tyler Robbins
B.Sc. PTS
Fad diets and fad exercise regimens come and go, but at the end of the day, there are a set group of "rules" I feel everyone should live by, which are listed below.
1. Be As Active as Possible - Those of you out there that are currently living a sedentary lifestyle will like this one. Rule number 1 is not about working out, but being active (don't worry, #10 is all about working out!). There are literally hundreds, if not thousands of tips people can do every day to help them stay more active. Here are just a few examples; park at the back of the lot when going to the store, you are then forced to walk a further distance. If you have grocery bags or something to carry on the way back, even better as it will be like a mini workout. If you work on the 3rd or 4th floor of a building, take the stairs. Obviously if you work on the 98th floor you will take the elevator, but maybe only until the 94th floor and then take the stairs the rest of the way. Little things like this should be permanently embedded in your brain to make you think of "how can I stay active today?"
2. Eat More Plants - No, I do not mean buying one of those "ready to cook" dishes and popping it in the microwave. The amount of processing those veggies have gone through to get to your freezer has sucked so many nutrients out of them. I mean fresh, whole, good old fruits and vegetables. I would say 70% of the stuff in your fridge should be fresh products that will not last more than a week. That way, you will be forced to eat them before they go bad, and two, by eating all of those fruits and veggies, you will be too full to fill your belly with other junk. Also, when possible, eat your fruits and veggies as naturally as possible (raw) because cooking can remove some of the vital nutrients!
3. Resistance Training - Most women (and some men) are afraid of getting "bulky". I am going to let you in on a little secret...it is extremely hard (if not impossible) for women and also men to ever become "bulky". You see, our bodies are designed to be lean and fast. Our ancestors had to chase down food and run from predators, etc. so your body does not want to be lugging around all of that extra muscle weight (or fat for that matter). Unfortunately, your body has no other choice but to store extra calories from overeating as fat, but I am getting away from the topic here. Yes, men have a higher affinity to build muscle because they have more testosterone, which makes it virtually impossible for women to ever become "bulky". Weight training (using resistance against your muscles) has a whole slew of benefits ranging from increasing your strength in muscles and ligaments, helping prevent osteoporosis, increasing your resting metabolic rate, etc. Weight training is vital for everyone to do; male, female, young and old!
4. Circuit Train - This is resistance training...done as a circuit. Many of you may have tried this type of training. The most wonderful thing occurs when you circuit train. Even though resistance training is considered "anaerobic training" or working your body without oxygen (basically), a well-designed circuit routine also works your "aerobic" systems of your body similar to running on a treadmill. This is due to the fact that when you burn your muscles, you are causing what is known as "microtrauma" to your muscle cells, where you body has to come in a repair to make you stronger for next time. How does your body repair your muscles? Well it increases your heart rate and improves your circulation. If done correctly, circuit training that works your muscles and your circulatory system at once should be the only type of training anyone should ever need (unless you are training for an endurance event such as a marathon, etc.). Not only that, but well-designed circuit routines have been proven to burn more calories than standalone cardio ever can, plus your metabolism is kicked into high gear for hours after the workout is over (including while you sleep!).
5. Change Things Up - Also known as "periodization", this is the idea that you should not be doing the same things all the time. Even you runners out there that want to train for a race should not just run, but do other full body exercises. When you do something, your body wants to do that particular thing as efficiently and effectively as possible so it strengthens you in those areas, also known as adaptation. Once you adapt to a program, your body stops changing and you hit a plateau. This is very common for people who want to get fit so they decide to take up running. Well, they get out there and run 5km, 3 days a week and see great results the first few weeks, losing weight, etc. Then, all of a sudden as if someone hit a switch, they stop losing weight. Its because their body is used to running and is no longer changing. This is why full-body circuit routines are great, you can constantly swap out different moves and literally have an infinite number of exercise combinations to keep your body constantly guessing...and constantly changing!
6. Train With a Purpose - If you are a soccer player, you would train your legs and core and heart to be a better runner and kick the ball harder, etc. If you are a gymnast, you train your flexibility and core strength, etc. Well for average people who do not have a specific sport to train for, you should be training your body to become more functionally fit for everyday life. This includes core strength to improve posture, leg strength to climb stairs into your old age, arm strength to lift your kids and play with them. Don't just do something just because it looks cool or is the new fad, do it because it is going to improve your overall health. For example, if you are a dad who coaches your sons soccer team and wishes to be more fit and active, going to the gym three days a week and spending 45mins of every hour doing ridiculous weight on the bench press and bicep curls may make your muscles grow a bit, but you are still going to be huffing and puffing trying to keep up with the kids. Take that for example right there, kids do a little bit of everything, they run, they jump, they swing from trees, adults should take a hint...
7. Stretch - Now that you are following rule #3 and doing some resistance training, remember to stretch as well. Nothing makes someone old faster than their muscles experiencing atrophy (decay) and shortening up as they get older. You see it in your older relatives, their posture is terrible, they hunch over, etc. This is due to a lack of strength training as well as a lack of stretching. It literally is the fountain of youth. Stretching not only opens up our muscles but also helps with joint mobility, circulation and injury prevention.
8. Core Strength - I touched on this a bit in #6, but core strength is something everyone should be focused on. Your core allows you to do the things you do in every day life. I don't just mean those "six-pack abs" here either, but your entire trunk. Everything from you "nipples to knees" is your core and all the way around your body. Not only will your arms and legs function more efficiently due to a strong core (healthy trunk makes for a healthy tree) but you will also be less susceptible to injuries, especially with your back.
9. Drink Your Water - Most of us are underhydrated, probably caused by our obsession with caffeine (diuretic). A properly hydrated body just runs more efficiently including digestions, our immune system, our thinking, etc. Not only that, but if you are underhyrated, your body thinks as if you are living in a dessert so it starts to retain water which can add inches here and there. Drink your water and eat raw fruits and vegetables as they are mostly water to stay hydrated!
10. Exercise - I told you I would get back to this one. As much as we all like to think, "Oh, I did the gardening today, that is enough exercise" or "I walked the dog, that is enough exercise" you are fooling yourself into thinking you are speaking the truth. Stop lying to yourself and get some exercise. Exercise is where your heart rate gets up high (much higher than walking pace) and stays there for a decent amount of time. For those of you starting out, 20 mins of exercise will be plenty, then as you get more fit and more comfortable with your changing body, you can increase the amount of time you work out. Keep in mind though that more does not necessarily mean better. Some people go from couch potato to 2 hours at the gym their first time out and can barely walk the next day. Unless you are training for the Olympics, most people will benefit from 45-60mins a day, 5-6 days a week. Yes, I had to sneak that part in...everyone should get at least 20mins of exercise 5-6 days a week...no questions asked.
-Tyler Robbins
B.Sc. PTS
Thursday, March 17, 2011
Weight Loss Tips
Nearly everyone would like to shed a few pounds. Even if you exercise and diet consistently, you may want to lose those last few stubborn pounds, or at least stay at the ideal weight you are currently at. Don't kid yourself, a healthy lifestyle is a 24/7 full-time job. It is not something that you do for a few weeks/months/years and then quit, you need to do it consistently for the rest of your life. Here are a few little tips and tricks that can help you over the long haul.
1. Prior to going out to eat, whether it is a restaurant, a birthday party, or some other place where you know there will be some temptations, have a protein smoothie. They not only taste great, but they'll also keep you feeling fuller longer. Thus you won't be inclined to want as much food
2. Create a mantra: "Nothing after 9." It means no meals or unhealthy food after 9 p.m. Plan your last meal or snack at a time when your body will utilize it before you go to sleep.
3. Anywhere you go, park on the complete other side of the parking lot. It's a quick power walk. And if you're carrying something back, then all the better! Unless it's a box of doughnuts.
4. Have a cheat day. Usually Friday is the best, because it's been a long week and everyone needs a break. Don't over-indulge, just eat something you usually wouldn't eat during the week. Just remind yourself how hard you have worked all week, or in many cases, how hard you have worked in the previous weeks/months/years so don't go on a full-out bender!
5. Think of your metabolism as a fire, and if you continually add a little bit of fuel to it, it'll keep burning stronger than if you throw a large amount on a smoldering flame. Likewise, after exercising, the fire will be roaring and burn up what is thrown on it faster, especially after an interval-style resistance circuit routine!
6. Work out after work on Friday before you go out on the town. You'll think twice about eating and drinking everything in sight Friday evening.
7. Always take the stairs. How many times are you in the mall or at work and there escalators there? What about airports and their moving platforms? I get a kick out of people who stand on an escalator or moving walkway and just stand there! Get moving, any chance you get to burn a few extra calories, do it! Take the damn stairs...
8. Flavor food with spices instead of high calorie sauces.
9. Tell everyone you know about your weight loss goal. It'll motivate you to work toward your prized weight. Better yet, make a bet with someone to see who will lose more weight over a set period of time. It will keep you accountable and make it a competition!
10. Get a partner. As you motivate your partner to reach his/her prime weight, your partner will motivate you as well. Spouses are great for this, as research shows that those who exercise together have better sex together as well!
11. Post a picture of what you used to look like on your bathroom mirror, so that you see it first thing in the morning. You can also use your fridge, car dash, front door, etc. Any place that you will look at every day that will motivate you to hit the gym.
12. Don't just drink a glass of water before going to a party, drink a glass before every meal. Research shows that drinking a cold glass of water before a meal not only helps to fill you up, but kick-starts your metabolism as well.
13. Keep a personal stash of healthy, but tasty treats at your desk/workspace. When you get those mid-afternoon cravings for a snack, you will be more likely to reach for something you already have with you than to head to the vending machine.
14. If you don't keep any junk in the house, you won't crave it as much. Trust me on this one, the longer you go (weeks/months) without a certain junk food, the less and less you crave it.
People go on and off crash diets and exercise programs all the time. The problem many people face is they make a lot of big changes in a small amount of time which makes them burn out and lose interest. The better approach is to start small and take baby steps. You have spent the last (insert amount of time since last day of healthy lifestyle) so why do you think you are going to become instantly healthy over night?
-Tyler Robbins
B.Sc. PTS
1. Prior to going out to eat, whether it is a restaurant, a birthday party, or some other place where you know there will be some temptations, have a protein smoothie. They not only taste great, but they'll also keep you feeling fuller longer. Thus you won't be inclined to want as much food
2. Create a mantra: "Nothing after 9." It means no meals or unhealthy food after 9 p.m. Plan your last meal or snack at a time when your body will utilize it before you go to sleep.
3. Anywhere you go, park on the complete other side of the parking lot. It's a quick power walk. And if you're carrying something back, then all the better! Unless it's a box of doughnuts.
4. Have a cheat day. Usually Friday is the best, because it's been a long week and everyone needs a break. Don't over-indulge, just eat something you usually wouldn't eat during the week. Just remind yourself how hard you have worked all week, or in many cases, how hard you have worked in the previous weeks/months/years so don't go on a full-out bender!
5. Think of your metabolism as a fire, and if you continually add a little bit of fuel to it, it'll keep burning stronger than if you throw a large amount on a smoldering flame. Likewise, after exercising, the fire will be roaring and burn up what is thrown on it faster, especially after an interval-style resistance circuit routine!
6. Work out after work on Friday before you go out on the town. You'll think twice about eating and drinking everything in sight Friday evening.
7. Always take the stairs. How many times are you in the mall or at work and there escalators there? What about airports and their moving platforms? I get a kick out of people who stand on an escalator or moving walkway and just stand there! Get moving, any chance you get to burn a few extra calories, do it! Take the damn stairs...
8. Flavor food with spices instead of high calorie sauces.
9. Tell everyone you know about your weight loss goal. It'll motivate you to work toward your prized weight. Better yet, make a bet with someone to see who will lose more weight over a set period of time. It will keep you accountable and make it a competition!
10. Get a partner. As you motivate your partner to reach his/her prime weight, your partner will motivate you as well. Spouses are great for this, as research shows that those who exercise together have better sex together as well!
11. Post a picture of what you used to look like on your bathroom mirror, so that you see it first thing in the morning. You can also use your fridge, car dash, front door, etc. Any place that you will look at every day that will motivate you to hit the gym.
12. Don't just drink a glass of water before going to a party, drink a glass before every meal. Research shows that drinking a cold glass of water before a meal not only helps to fill you up, but kick-starts your metabolism as well.
13. Keep a personal stash of healthy, but tasty treats at your desk/workspace. When you get those mid-afternoon cravings for a snack, you will be more likely to reach for something you already have with you than to head to the vending machine.
14. If you don't keep any junk in the house, you won't crave it as much. Trust me on this one, the longer you go (weeks/months) without a certain junk food, the less and less you crave it.
People go on and off crash diets and exercise programs all the time. The problem many people face is they make a lot of big changes in a small amount of time which makes them burn out and lose interest. The better approach is to start small and take baby steps. You have spent the last (insert amount of time since last day of healthy lifestyle) so why do you think you are going to become instantly healthy over night?
-Tyler Robbins
B.Sc. PTS
Thursday, March 10, 2011
Snacking
Snacking is a great way to actually lose weight believe it or not. Studies have shown that people are much better off eating small meals throughout the day every 2 or 3 hours. The problem many people run into however, is the type of snacks or mini-meals that they fall victim to. Here are some tips to keep yourself on the right track to staying within your healthy weight range:
1. Eat to Maintain Your Weight - as stated in the introduction, many studies have shown that eating every 2-3 hours can help you maintain or even lose weight...if done properly! An average woman requires about 2,000 calories a day, which should be broken down into 5 meals of about 400 calories each. That does not really seem realistic however, so try this instead. Keep your 3 main meals (breakfast, lunch, dinner) but make each of those a bit smaller, and eat a mid-morning snack, and an afternoon snack. The idea behind this is to keep your metabolism firing all day and never letting your body enter "starvation mode" where it is simply storing fat. Also, if you are eating snacks, when you reach the dinner table, you will be more likely to restrain yourself from eating too much.
2. Reach for the white stuff - stay away from salt and reach for the calcium. Eating snacks with high amounts of calcium such as dairy products help in multiple ways. Calcium actually helps your body metabolize and remove excess fat from the body, not to mention building strong bones. Salt on the other hand can get out of control very quickly and can lead to such problems like high blood pressure. Not only that, but the more salt that is in your body, the less calcium your body retains, which should be of even more importance for those of you increasing in age and beginning to face problems like osteoporosis!
3. Drink Your Water People - water is a great way to fill up your belly and ward off some hunger pangs. Not only that, but thirst often hides its symptoms as either hunger or fatigue. So the next time you are in your office or at home and feel either hungry or fatigued, go drink a cold glass of water and see how you feel 10 minutes later. Offices, cars, winter months, and the worst of all; airplanes, are all very dry environments that can make you 'feel' either hungry or tired, when in fact you may just be thirsty.
4. Fix Your Own Snacks - prepackaged and ready-to-eat foods tend to be high in sugar, salt, and calories. Protein and sports bars are a perfect example of this. Aim to package your own snacks at home. If you find yourself running low on time throughout the week, then take some time on Sunday before your week begins by preparing snacks for the week and storing them in your fridge, that way, you can just grab and go. Also, if you have a snack with you that you brought from home, you are less likely to be tempted to buy something from the vending machine at work.
5. Balanced Snacks - many of us feel that swapping out that chocolate bar for a pear is a great swap, and it is, but eating just a pear may make you feel hungry again pretty soon. Fruit are mostly carbohydrates with some fiber in them which is great, but balanced snacks should contain all 3 macronutrients; carbohydrates, protein, and fat (oh my gosh, did he say fat?). Eating something like a chocolate bar, or a refined-flour carb (such as a piece of white bread) will cause a nasty chain reaction. Once the carbohydrate begins to break down in the stomach, it moves into the bloodstream within about 20 minutes, peaking your glucose levels. Your hunger alarm then sounds off making you hungry again, not to mention that within the next 20 minutes, that glucose is either used up as immediate energy or stored as fat. Aim for snacks that have all 3 macronutrients listed above (carbohydrates, protein, and fat) and if you can't do that all in one piece of food, then make yourself a combo. For example, reach for an apple, and throw some yogurt and cheese with it. Fiber, protein, and fat all metabolize slower, keeping you feeling full, longer.
6. Kick Stress to the Curb - really focus on your body and train yourself to notice and be aware of your individual signs of stress. Stress causes a spike in the hormone cortisol which increases appetite, especially for sweets. Both men and women succumb to this, but women are especially emotional creatures who really fall victim to stress eating. Try and manage your stress in other ways such as meditation or exercise to help kick your stress to the curb!
7. Don't be too strict on yourself - Remember that we are all humans, and humans need to indulge every now and again, or we will all go mad. Nobody, and I mean nobody on earth can go without a little cheat snack or meal here and there. The problem arises when you make the occasional snack or dessert much more frequent. Think of the 90-10 plan. 90% of the time should be by the book and as healthy as possible, then other 10% of the time you can cheat a little, but still make it sensible. Do not sit down and eat a whole bag of chips in one sitting and think that it is okay. If we do not indulge every so often, we are more likely to crack and go on a binge bender!
-Tyler Robbins
B.Sc. PTS
1. Eat to Maintain Your Weight - as stated in the introduction, many studies have shown that eating every 2-3 hours can help you maintain or even lose weight...if done properly! An average woman requires about 2,000 calories a day, which should be broken down into 5 meals of about 400 calories each. That does not really seem realistic however, so try this instead. Keep your 3 main meals (breakfast, lunch, dinner) but make each of those a bit smaller, and eat a mid-morning snack, and an afternoon snack. The idea behind this is to keep your metabolism firing all day and never letting your body enter "starvation mode" where it is simply storing fat. Also, if you are eating snacks, when you reach the dinner table, you will be more likely to restrain yourself from eating too much.
2. Reach for the white stuff - stay away from salt and reach for the calcium. Eating snacks with high amounts of calcium such as dairy products help in multiple ways. Calcium actually helps your body metabolize and remove excess fat from the body, not to mention building strong bones. Salt on the other hand can get out of control very quickly and can lead to such problems like high blood pressure. Not only that, but the more salt that is in your body, the less calcium your body retains, which should be of even more importance for those of you increasing in age and beginning to face problems like osteoporosis!
3. Drink Your Water People - water is a great way to fill up your belly and ward off some hunger pangs. Not only that, but thirst often hides its symptoms as either hunger or fatigue. So the next time you are in your office or at home and feel either hungry or fatigued, go drink a cold glass of water and see how you feel 10 minutes later. Offices, cars, winter months, and the worst of all; airplanes, are all very dry environments that can make you 'feel' either hungry or tired, when in fact you may just be thirsty.
4. Fix Your Own Snacks - prepackaged and ready-to-eat foods tend to be high in sugar, salt, and calories. Protein and sports bars are a perfect example of this. Aim to package your own snacks at home. If you find yourself running low on time throughout the week, then take some time on Sunday before your week begins by preparing snacks for the week and storing them in your fridge, that way, you can just grab and go. Also, if you have a snack with you that you brought from home, you are less likely to be tempted to buy something from the vending machine at work.
5. Balanced Snacks - many of us feel that swapping out that chocolate bar for a pear is a great swap, and it is, but eating just a pear may make you feel hungry again pretty soon. Fruit are mostly carbohydrates with some fiber in them which is great, but balanced snacks should contain all 3 macronutrients; carbohydrates, protein, and fat (oh my gosh, did he say fat?). Eating something like a chocolate bar, or a refined-flour carb (such as a piece of white bread) will cause a nasty chain reaction. Once the carbohydrate begins to break down in the stomach, it moves into the bloodstream within about 20 minutes, peaking your glucose levels. Your hunger alarm then sounds off making you hungry again, not to mention that within the next 20 minutes, that glucose is either used up as immediate energy or stored as fat. Aim for snacks that have all 3 macronutrients listed above (carbohydrates, protein, and fat) and if you can't do that all in one piece of food, then make yourself a combo. For example, reach for an apple, and throw some yogurt and cheese with it. Fiber, protein, and fat all metabolize slower, keeping you feeling full, longer.
6. Kick Stress to the Curb - really focus on your body and train yourself to notice and be aware of your individual signs of stress. Stress causes a spike in the hormone cortisol which increases appetite, especially for sweets. Both men and women succumb to this, but women are especially emotional creatures who really fall victim to stress eating. Try and manage your stress in other ways such as meditation or exercise to help kick your stress to the curb!
7. Don't be too strict on yourself - Remember that we are all humans, and humans need to indulge every now and again, or we will all go mad. Nobody, and I mean nobody on earth can go without a little cheat snack or meal here and there. The problem arises when you make the occasional snack or dessert much more frequent. Think of the 90-10 plan. 90% of the time should be by the book and as healthy as possible, then other 10% of the time you can cheat a little, but still make it sensible. Do not sit down and eat a whole bag of chips in one sitting and think that it is okay. If we do not indulge every so often, we are more likely to crack and go on a binge bender!
-Tyler Robbins
B.Sc. PTS
Thursday, March 3, 2011
Debunking Some Health Myths
We have all heard of fad diets and exercise trends that come and go, all promising to "Lose 10 pounds in 10 days" or "THIS miracle food will help you lose 5 pounds instantly" etc. When it comes down to it, an active lifestyle with a balanced, healthy diet is the best and only sure-fire way to get and stay healthy. Below are some popular health myths that I will debunk!
Fat Makes Me Fat - People tend to confuse dietary fat with the body flub that surrounds their body known as adipose tissue. Truth is, dietary fats are an essential part of a balanced diet and should make up 25 to 30% of caloric intake. Dietary fat helps dissolve vital fat-soluble vitamins in the bloodstream such as vitamins A, D, E, and K. Your omega-3 fatty acids are also attributed to a healthy cardiovascular system. The problem people run into is consuming too many saturated and trans fats, the latter of which should be avoided at all costs due to its utter uselessness in the human body.
You see, back in the 1980's fat began to develop a very bad reputation from some medical experts who believed that people were getting fat because they were eating too much fat, which coincidentally has twice as many calories per gram compared to carbohydrates or proteins. This is only partially true, as it is not fat that makes us fat, it is the calories in the fat that makes us fat. You can cut fat out of your diet completely and still become a fat cow by eating too many carbohydrates and protein (which is very apparent in today's society).
One thing to note here, is that since companies all started to jump on this "low-fat" bandwagon, they realized that their food products don't taste as good without fat (humans inherently enjoy fatty foods) so they substitute fat for sugar. Unfortunately sugar and sugar substitutes can make you just as big or bigger!
There are many reasons for humans to consume fats, we just need to realize that since there is twice as many calories per gram in fat compared to protein or carbs, that we need to eat less fat, not eliminate it completely. Needless to say, most people need to eat a lot less of everything!
Ways to incorporate healthy fats into your diet should include olive oil, avocados, nuts, fish, etc. Aim for about 60-70 grams per day (but everyone is different).
Cardio Training is Better for me Than Resistance Training - I see this all the time. Women especially head into a gym, hop on an elliptical or treadmill, etc and work away for an extended period of time, work up a slight sweat, then go home. What good is that? First of all, you are only working a specific portion of your body, not to mention not really burning a whole heck of a lot of calories. Yes, cardiovascular training is important. You need to get your heart rate up to clear the junk out of your arteries and veins to allow your heart to work more efficiently. Second, a longer, slow-burn type of cardio session can do wonders to burning fat, lowering your resting heart rate, and lowering blood pressure. EVERYONE needs to incorporate some sort of strength training into their balanced exercise plan a couple times a week, at least! Men and women a like should work all of the muscles in their body at least twice a week.
Strength training promotes stronger muscles, ligaments, bones, and tendons so that we are less prone to injury as we age. Not to mention working our core (notice I say core, not abs, as your core includes your upper thighs, hip flexors, back, etc.) helps to stabilize our bodies and prevent things like back injuries in everyday life. The biggest proponent to strength training though is the fact that a well-designed, hard-hitting resistance routine burns far more calories than a cardio routine ever will because you are using your muscles to exhaustion which burns tons of calories during and after the workout. Doing strength training properly causes micro tears in your muscle fibers which cause your body to move in a repair the damage afterward. This is what increases your resting metabolic rate for up to 48 hours after a good strength routine! That's right, after a good circuit-style strength routine, your body will be burning more calories at rest than usual...even when sleeping!
Women: "I don't want to lift weights, that's for bodybuilders!" - Related to the post above, many women are afraid of doing any serious weight lifting because they are afraid they will look like bodybuilders. No wonder women have such high incidence rates of osteoporosis, etc! The body basically follows the mentality, "Use it or lose it sister (or brother)." As we age, our bodies decay from inactivity, soooooo, if you are not using your muscles or creating a tactile load on your bones, they begin to decay away.
Truth is, majority of women don't have the necessary testosterone levels in their blood to pack on large amounts of muscle anyways! Women's bodies are built more for endurance so you get that long, sleek, toned look from weight training. Men's bodies are more built for power and speed. (In a general sense) Women should be aiming for timed circuit training or 15+ reps when training, but don't skimp on the weights, you want to push yourselves!
High Cholesterol - Cholesterol, like fat, has been victimized in the past. Cholesterol is now a household name for many as being "bad". Truth is, like fat, cholesterol is a vital part in the human body for regular cellular function as well as bile production to aid in the breakdown of foods. The confusion arises because some people have linked high cholesterol levels in our diets to dietary cholesterol which simply is not true. Studies are increasingly showing that high blood cholesterol comes from a diet high in saturated fats, while foods high in dietary cholesterol have a fairly negligible effect on high blood cholesterol. Foods high in dietary cholesterol but low in saturated fat, including eggs, shrimp, lobster, crab, clams, and other shellfish, can be safely eaten in moderation without having much effect on blood cholesterol levels.
The link between high blood cholesterol and dietary cholesterol seems to have a mixed signal here because non-seafood foods with high cholesterol also have high levels of saturated fats, which is the true root cause of high blood cholesterol. I know, it sounds confusing, but its true. The more and more something like a double cheeseburger creeps into your diet, the higher your blood cholesterol is going to climb...but its because of the saturated fats that do it!
Snacking Makes Me Fat - Remember your mom used to say to you, "Don't eat that snack, it will ruin your appetite!" Well good, ruin that appetite! People may fend off some hunger pangs, especially in the afternoon because they know dinner is coming up. The only problem with that is you then tend to overeat, and overeat very quickly by the time you get to dinner. More and more studies are showing that eating consistently throughout the day helps stabilize blood sugar levels and feeds our bodies with a constant supply of fuel.
Think back to our early ancestors roaming the countryside from cave to cave. They probably did not sit down at a McDonald's at 6pm to grab dinner, they were foraging and snacking all day on fruit and veggies that they found as traveled. This should be the same for you. Snacking does not mean a handful of chocolate or chips though, aim for something with some sustenance to it. Healthy fats such as nuts, or something with protein, or even some fruits and vegetables with fiber. Anything that will digest slowly and keep that slow fire burning in your gut rather than an energy drink or chocolate bar that will be digested and burned off quickly (or stored as fat quickly) causing you to...crave more sugar.
"I exercise, so I can eat whatever I want!" - There is a saying in the fitness industry that's along the lines of, "You can't out-train a bad diet." To live a long, healthy life, you must lead an active life with a good, balanced diet....period! Yes, there are times when we all like to pig-out on a dessert, but that should be VERY rare. You may have some friends/family members that are lucky because they have "one of those metabolisms" that help them burn calories all the time, super for them. You often see that with teenage boys/girls. Boys/men especially generally have more muscle tissue which means that those muscles are needing calories all the time. That also allows them to eat more calories and not worry about gaining weight. If you are getting older and are already fat, with little to no muscle mass, guess what, your resting metabolic rate is going to be low. Yes, you can eat treats more often if you are fit and have good muscle tone, but not all the time. Even more reason to hit the weight room...men AND women!
Drinking Water Flushes Out Fat - I have to laugh at this one. Have you ever mixed water and oil together? What happens to that oil? It pools on top of the water in little droplets. When was the last time you went pee and noticed little oil slicks in the toilet? Water does a lot of good for the body, but flushing out fat it does not. Often times, we confuse hunger for thirst, so if you are ever feeling hungry, try a glass of water first. Secondly, a dehydrated person will notice a substantial energy drop which makes your workouts suffer. Some studies have even shown a boost in your metabolism if you start your day with a cold glass of water. If that works or not, it certainly could not hurt!
I think that is a long enough blog post for this week. Please feel free to e-mail me if you have any other health myths you would like me to discuss in a future post.
-Tyler Robbins
B.Sc. PTS
Fat Makes Me Fat - People tend to confuse dietary fat with the body flub that surrounds their body known as adipose tissue. Truth is, dietary fats are an essential part of a balanced diet and should make up 25 to 30% of caloric intake. Dietary fat helps dissolve vital fat-soluble vitamins in the bloodstream such as vitamins A, D, E, and K. Your omega-3 fatty acids are also attributed to a healthy cardiovascular system. The problem people run into is consuming too many saturated and trans fats, the latter of which should be avoided at all costs due to its utter uselessness in the human body.
You see, back in the 1980's fat began to develop a very bad reputation from some medical experts who believed that people were getting fat because they were eating too much fat, which coincidentally has twice as many calories per gram compared to carbohydrates or proteins. This is only partially true, as it is not fat that makes us fat, it is the calories in the fat that makes us fat. You can cut fat out of your diet completely and still become a fat cow by eating too many carbohydrates and protein (which is very apparent in today's society).
One thing to note here, is that since companies all started to jump on this "low-fat" bandwagon, they realized that their food products don't taste as good without fat (humans inherently enjoy fatty foods) so they substitute fat for sugar. Unfortunately sugar and sugar substitutes can make you just as big or bigger!
There are many reasons for humans to consume fats, we just need to realize that since there is twice as many calories per gram in fat compared to protein or carbs, that we need to eat less fat, not eliminate it completely. Needless to say, most people need to eat a lot less of everything!
Ways to incorporate healthy fats into your diet should include olive oil, avocados, nuts, fish, etc. Aim for about 60-70 grams per day (but everyone is different).
Cardio Training is Better for me Than Resistance Training - I see this all the time. Women especially head into a gym, hop on an elliptical or treadmill, etc and work away for an extended period of time, work up a slight sweat, then go home. What good is that? First of all, you are only working a specific portion of your body, not to mention not really burning a whole heck of a lot of calories. Yes, cardiovascular training is important. You need to get your heart rate up to clear the junk out of your arteries and veins to allow your heart to work more efficiently. Second, a longer, slow-burn type of cardio session can do wonders to burning fat, lowering your resting heart rate, and lowering blood pressure. EVERYONE needs to incorporate some sort of strength training into their balanced exercise plan a couple times a week, at least! Men and women a like should work all of the muscles in their body at least twice a week.
Strength training promotes stronger muscles, ligaments, bones, and tendons so that we are less prone to injury as we age. Not to mention working our core (notice I say core, not abs, as your core includes your upper thighs, hip flexors, back, etc.) helps to stabilize our bodies and prevent things like back injuries in everyday life. The biggest proponent to strength training though is the fact that a well-designed, hard-hitting resistance routine burns far more calories than a cardio routine ever will because you are using your muscles to exhaustion which burns tons of calories during and after the workout. Doing strength training properly causes micro tears in your muscle fibers which cause your body to move in a repair the damage afterward. This is what increases your resting metabolic rate for up to 48 hours after a good strength routine! That's right, after a good circuit-style strength routine, your body will be burning more calories at rest than usual...even when sleeping!
Women: "I don't want to lift weights, that's for bodybuilders!" - Related to the post above, many women are afraid of doing any serious weight lifting because they are afraid they will look like bodybuilders. No wonder women have such high incidence rates of osteoporosis, etc! The body basically follows the mentality, "Use it or lose it sister (or brother)." As we age, our bodies decay from inactivity, soooooo, if you are not using your muscles or creating a tactile load on your bones, they begin to decay away.
Truth is, majority of women don't have the necessary testosterone levels in their blood to pack on large amounts of muscle anyways! Women's bodies are built more for endurance so you get that long, sleek, toned look from weight training. Men's bodies are more built for power and speed. (In a general sense) Women should be aiming for timed circuit training or 15+ reps when training, but don't skimp on the weights, you want to push yourselves!
High Cholesterol - Cholesterol, like fat, has been victimized in the past. Cholesterol is now a household name for many as being "bad". Truth is, like fat, cholesterol is a vital part in the human body for regular cellular function as well as bile production to aid in the breakdown of foods. The confusion arises because some people have linked high cholesterol levels in our diets to dietary cholesterol which simply is not true. Studies are increasingly showing that high blood cholesterol comes from a diet high in saturated fats, while foods high in dietary cholesterol have a fairly negligible effect on high blood cholesterol. Foods high in dietary cholesterol but low in saturated fat, including eggs, shrimp, lobster, crab, clams, and other shellfish, can be safely eaten in moderation without having much effect on blood cholesterol levels.
The link between high blood cholesterol and dietary cholesterol seems to have a mixed signal here because non-seafood foods with high cholesterol also have high levels of saturated fats, which is the true root cause of high blood cholesterol. I know, it sounds confusing, but its true. The more and more something like a double cheeseburger creeps into your diet, the higher your blood cholesterol is going to climb...but its because of the saturated fats that do it!
Snacking Makes Me Fat - Remember your mom used to say to you, "Don't eat that snack, it will ruin your appetite!" Well good, ruin that appetite! People may fend off some hunger pangs, especially in the afternoon because they know dinner is coming up. The only problem with that is you then tend to overeat, and overeat very quickly by the time you get to dinner. More and more studies are showing that eating consistently throughout the day helps stabilize blood sugar levels and feeds our bodies with a constant supply of fuel.
Think back to our early ancestors roaming the countryside from cave to cave. They probably did not sit down at a McDonald's at 6pm to grab dinner, they were foraging and snacking all day on fruit and veggies that they found as traveled. This should be the same for you. Snacking does not mean a handful of chocolate or chips though, aim for something with some sustenance to it. Healthy fats such as nuts, or something with protein, or even some fruits and vegetables with fiber. Anything that will digest slowly and keep that slow fire burning in your gut rather than an energy drink or chocolate bar that will be digested and burned off quickly (or stored as fat quickly) causing you to...crave more sugar.
"I exercise, so I can eat whatever I want!" - There is a saying in the fitness industry that's along the lines of, "You can't out-train a bad diet." To live a long, healthy life, you must lead an active life with a good, balanced diet....period! Yes, there are times when we all like to pig-out on a dessert, but that should be VERY rare. You may have some friends/family members that are lucky because they have "one of those metabolisms" that help them burn calories all the time, super for them. You often see that with teenage boys/girls. Boys/men especially generally have more muscle tissue which means that those muscles are needing calories all the time. That also allows them to eat more calories and not worry about gaining weight. If you are getting older and are already fat, with little to no muscle mass, guess what, your resting metabolic rate is going to be low. Yes, you can eat treats more often if you are fit and have good muscle tone, but not all the time. Even more reason to hit the weight room...men AND women!
Drinking Water Flushes Out Fat - I have to laugh at this one. Have you ever mixed water and oil together? What happens to that oil? It pools on top of the water in little droplets. When was the last time you went pee and noticed little oil slicks in the toilet? Water does a lot of good for the body, but flushing out fat it does not. Often times, we confuse hunger for thirst, so if you are ever feeling hungry, try a glass of water first. Secondly, a dehydrated person will notice a substantial energy drop which makes your workouts suffer. Some studies have even shown a boost in your metabolism if you start your day with a cold glass of water. If that works or not, it certainly could not hurt!
I think that is a long enough blog post for this week. Please feel free to e-mail me if you have any other health myths you would like me to discuss in a future post.
-Tyler Robbins
B.Sc. PTS
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