Day 223 - "How to Lose Weight" Video

Here is a great video I came across detailing some very basic principles behind weight loss/weight gain. Most people don't think of these principles this way, so it is nice to have this organized and broken down in such a great way.

Quote of the day:
"The sky has never been the limit. We are our own limits. It’s then about breaking our personal limits and outgrowing ourselves to live our best lives."

~ Unknown

Check out my new Website: tylerrobbinsfitness.com



Sponsored By:

Day 198 - 7 Weight Management Tips

Everybody is different! Our body types are based on our genetic structure and are called somatotypes. We all fit into these categories, or a combination of these categories. Generally, there is not a whole lot you can do to change your body type, but no matter what shape your body is in, you can use these tips listed below to lead an active, healthy lifestyle.

First, lets take a look at the body types:

Mesomorph

• A wedge shaped body

• A cubical head

• Wide broad shoulders

• Muscled arms and legs

• Narrow hips

• Narrow from front to back rather than side to side.

• A minimum amount of fat

A predominantly mesomorphic individual excels in strength, agility, and speed. Their medium structure and height, along with their tendency to gain muscle and strength easily makes them a strong candidate for a top athlete in any sport. They respond well to cardiovascular and resistance training due to their adaptability and responsive physiology. They can sustain low body fat levels and find it easy to loose and gain weight.

Ectomorph

• A high forehead

• Receding chin

• Narrow shoulders and hips

• A narrow chest and abdomen

• Thin arms and legs

• Little muscle and fat

A predominantly ectomorphic individual is long, slender and thin, and therefore power and strength sports are perhaps not suitable as their slight build leaves them susceptible to injuries. While they can easily get lean and hard, their lack of musculature severely limits their chances in sports requiring mass. Typically, Ectomorphs dominate endurance sports and gymnastics. Their smaller body surface area enhances their suitability for endurance activities as they are better at managing their body temperature. They can archive low levels of body fat which can be detrimental to health and for females in endurance sports it can result in a cessation of periods and iron deficiency.

Endomorph

• A pear shaped body

• A rounded head

• Wide hips and shoulders

• Wider front to back rather than side to side.

• A lot of fat on the body, upper arms and thighs

A predominantly endomorphic individual typically has short arms and legs and a large amount of mass on their frame. This hampers their ability to compete in sports requiring high levels of agility or speed. Sports of pure strength, like power lifting, are perfect for an endomorph. Their size benefits sports such as rugby providing it can be moved powerfully. They often have large lung capacity which can make them suited to sports like rowing. Their extra weight can make it difficult to perform sustained weight bearing aerobic activities such as running. They can gain weight easily and loose condition quickly if training is ceased.

No matter what your body type, try and use these 7 tips to help you lead and maintain a healthy lifestyle:

1) Eating a low-calorie, low-fat diet will help shed away your pounds and keep them off. Your daily caloric intake should not be more than about 26% fat, which may seem high to some of you, but it actuality, most people clear that number by eating many processed, ready-to-eat meals. Keep your foods as fresh as possible and aim for as many fruits and vegetables as they fill up your belly, but are low in calories. Exercising is great, but can only take you so far. Your diet should be as clean as possible to get the results you want.

2) Exercise is an obvious tip here. You should be engaging in as much physical activity as possible at least, and wait for it, 5 to 6 days a week. Now that does not mean you need to hit the gym 6 days a week (although that would be nice!). Get creative and burn calories in other ways. When you go to the store, park your car at the back of the parking lot. Take stairs instead of the escalator. Get into a healthy routine and you will notice that you have more energy to do more things, it is a win-win situation. Keep things mixed up too. Men and women need cardiovascular training, strength training, and flexibility training. Strength training is a big one here, as the more active your muscles are, the more calories they burn on a day-to-day basis even when you are sleeping!

3) Watching less t.v. is another big one here. People are always complaining about "not having enough time in a day" yet they make time to sit down to watch the Bachelor or Survivor at night. Why not go to bed a little earlier, get up earlier, and hit the gym in the morning when your energy levels are high and you have PLENTY of time to work out? I have the very basic of satellite packages. That way, I still get the news and a few channels that I can find something to watch, and I certainly don't feel like I am missing out on anything. Everything comes out on DVD boxsets now-a-days. I can always get caught up on the latest hyped show later. If you are lucky enough to have a PVR, use it to record your show and watch it later, that will also cut down on time watching t.v. as you can remove your commercials.

4) Get up every morning and have a full breakfast. There is a reason it has been given that name, it is because it is breaking your fast. Your body is craving nutrients and energy when you get up in the morning so make sure you deliver a breakfast full of carbs, protein and fat. This way, your body won't go into "starvation mode" or worse yet, make you binge on an unhealthy lunch option.

5) Once you begin down the road of your new healthy lifestyle, by god, stay consistent! Yes, we should all be allowed a "cheat" meal here or there, but that is every once in a while, not every day, or even every week!

6) Be conscious of what is going in your mouth. If you have a Snickers bar, just because they have the same "number" of calories as say a healthy sandwich or a protein shake by no means makes them equal. Candy and other junk food, although they may seem "low cal" are generally void of any nutrition. Think of yourself as having so many calorie-dollars in a day and you want to spend as many of those dollars on the healthiest foods possible to maximize your nutrition and make yourself as healthy as possible.

7) Weigh yourself on a consistent basis. Weighing yourself every single day is not the best idea here as your weight will fluctuate depending on what you ate that day, how much you worked out, how much water you retained, etc. The best time to weigh yourself is in the morning, the same day every week. Keep a log of your weight if you wish, and watch your numbers begin to change. And for god's sake, don't feel like you are going to pull numbers like they do on shows like the Biggest Loser by losing 18 pounds your first week. A much healthier approach is a pound or two, (possibly three) a week.These are tips that can help anyone and everyone no matter your current body type, health status, economic status, etc.

Quote of the day:
"Some men give up their designs when they have almost reached the goal; while others, on the contrary, obtain a victory by exerting, at the last moment, more vigorous efforts than before."

~ Polybius
Check out my new Website: tylerrobbinsfitness.com



Sponsored By:

Day 104 - Distinction in Diet vs. Exercise

If you haven't already, I strongly suggest you check out Yoni Freedhoff's blog Weighty Matters.

About Yoni: Family doc, Assistant Prof. at the University of Ottawa, and founder of Ottawa's Bariatric Medical Institute - a multi-disciplinary, ethical, evidence-based nutrition and weight management centre. Nowadays I'm more likely to stop drugs than start them, and love going to work in the morning.

One of his recent blogs discusses the topic that "Weight is food. Health is fitness." I have discussed this topic before, although not everyone reads my blog, so hopefully Yoni's readers will also get the hint.

In other words, for proper weight management, diet is the key. Sure, exercise helps, in some ways, to maintain a healthy weight, but in general, the obesity epidemic is not due to the fact that we are moving less, but that we are consuming more.

On the flip side of this coin, exercise is health. Don't lie to yourself and think that exercise is not needed for a healthy lifestyle, because it is absolutely necessary. Just remember that exercise keeps the machine (your body) running smoothly while the fuel (food) you put into the machine, is what (primarily) keeps the weight at a proper level.

What I personally get a kick out of is the constant "promise" nearly everyone in the fitness industry touts. I personally see advertisements from personal trainers all the time promising that their fitness program will help folks "lose weight in 4 weeks, guaranteed!"

I am sure many of you have heard of these sayings before, but just in case you haven't, here are a few "sayings" tossed around in the health and fitness industry that are spot-on with this information:

"Abs are made in the kitchen."

"You can't out-work a bad diet."

Quote of the day:
"Happy are those who dream dreams and are ready to pay the price to make them come true."
~ Leon J. Suenes

Day 54 - Diet vs. Exercise Part 1: Weight Loss

Part 1 of a multi-part series discussing once and for all what is better for you - a healthy diet, or exercise. In this first part, I will discuss what is better for weight loss.

Plain and simple, it is MUCH easier to cut 500 calories out of your diet than it is to burn at the gym. To give you an example, many of you could go for a fairly intense run on a treadmill for 20-30 mins. and only burn a few hundred calories. However, by ordering from the lunch menu at the restaurant and skipping dessert could easily drop those unneeded calories.

A well-structured exercise program can do wonders to also help you lose weight, but by strictly focusing on the numbers, an individual can more efficiently cut calories faster and (arguably) easier than the time and effort needed to work calories off your body.

Diet and exercise are extremely effective of keeping weight off, but diet wins here for dropping weight to begin with.

Winner: Diet

Quote of the day:

"Those that can push themselves further once the effort gets difficult are the ones who will win!"
-Unknown

Your Numbers

We live in a society that is completely obsessed with numbers such as; finances, sports, weather, etc. Part of the reason why we, as a society, are so focused on numbers is because of their direct tie to results. Unfortunately, in many cases, people focus too much on certain numbers when it comes to their health and fitness. Below, I have created a list of common numbers related to a healthy lifestyle that I can discuss in further detail so that you can not only learn a thing or two, but also realize that some numbers really aren't all that important to stress over!

Blood Pressure

This is definitely an important number. People with high blood pressure carry higher risks for certain diseases such as heart disease and stroke. The Heart and Stroke Foundation of Canada lists the following guidelines for your systolic and diastolic numbers:

Normal:
Systolic - 120-129
Diastolic - 80-84

High Normal:
Systolic - 130-139
Diastolic - 85-89

High Blood Pressure:
Systolic - 140 and over
Diastolic - 90 and over

The good thing about high blood pressure is that it is (for the most part) entirely possible to lower your numbers with a healthy diet and regular exercise.

Heart Rate

One of the biggest misconceptions out there today is the "fat burning zone". It baffles me to know that even to this day, there are still posters and signs plastered in gyms across the world that indicate heart rate zones that target fat burning.

Here is what is really happening. During your every day life and low-level activity, your body is meeting its energy requirements with (mostly) aerobic energy systems by burning adipose (fat). As your heart rate climbs during an intense exercise session, you begin to transition into burning more sugars (muscle glycogen) but still maintain burning adipose. By aiming to keep your heart rate in a specific 'zone' is just short-changing yourself and your workout will be less efficient than if you were to push yourself. So in short, disregard 'heart rate zone' posters and push yourself to work hard!

The heart rate number you should pay attention to is your resting heart rate. You can take this first thing in the morning before you get out of bed. The fitter you become, the lower your resting heart rate will fall, which is good for you in the long run as it means your heart doesn't have to work as hard over a lifetime.

A "normal" resting heart rate should ideally be between 60-80 beats per minute, although you should discuss with your doctor what is right for you as heart rates will vary between people based on age, genetics, and other health conditions. I have heard that during his peak, Lance Armstrong's resting heart rate was between 32 and 34 beats per minute!!!

Weight

Another number that really does not carry a whole lot of meaning. Actually, let me rephrase that. If you are overweight, chances are, you know it. We should all know by now what a respectable weight range is based on your height. Having said that, you should really try and avoid weighing yourself every day as your body will usually fluctuate between a few pounds based on what you ate during the day,  your hydration level, etc.

Also, if you are just starting a new exercise program, and your muscles are even a little bit sore, your weight may actually go up a bit as water retention in your muscles is part of the repair and remodeling process.

Ideally, you should aim to get your weight into a fairly respectable range, keeping in mind that muscle weighs more than fat (relative to size), and then stay in that ballpark. Do not stress over a few pounds difference here and there from day to day or week to week!

Body Mass Index (BMI)

This can be a reliable scale for the average person to slap them in the back of the head and get their butts moving, but it is not reliable for all. This is a simple equation basing your 'ideal' number on an equation using your weight and height.

As soon as the BMI scale attempts to try and class athletes or bodybuilders - that are even slightly muscular - into a category, is where you run into problems. Remember that muscle weighs more than fat, so as you start to get fit and healthy and pack on some muscle mass,  your BMI is going to cry aloud. Anything over 25 is considered overweight!

Don't kid yourself here, however, don't calculate your number and then try and convince yourself that you are fit when you really aren't!

Body Fat Percentage

I will be the first to admit that I have never tested my own body fat percentage. Why? Because I feel there is no need for such a useless number. I have been a skinny guy (lucky) my whole life, so my body fat probably hasn't changed much over the span of my life. So what's the point? So I can brag to other people? Nah!

Not only that, but majority of body fat tests out there are terribly inaccurate. The only way you could make some of the tests reliable is to test yourself on the same day, after eating the same foods, and drinking the same amount of water, and blah, blah, blah.

There is one advantage to testing your body fat percentage however. If you an individual who needs to lose even a fair bit of weight, this can be a great motivational tool for you to see this number drop. Again, keep in mind that you would need to measure yourself with the same instrument, under as similar circumstance as possible every time, and also remind yourself that there is a possibility of a +/- %5 variation on each test!

Measurements

These numbers can be the most telling. Again, remember that muscle weighs more than fat, so if you are exercising and eating right but your scale hasn't budged, you may still be making progress! I recommend keeping track of your numbers that are relevant to your goals. For example, if you are trying to slim down and lose weight, take measurements of your waistline, hips, legs, and butt before and after many weeks' work to see the change. If, on the other hand, you are looking to put on some muscle, you may want to measure the size of your biceps and chest.

Often times, you may start to notice your clothes are starting to feel looser - or tighter if you are trying to put on some muscle - so you may not even need a tape measure!

Calories

 There is a pretty close link with "calories in, calories out", but it is not an exact science. For the most part, we all need a specific number of calories to maintain, lose, or gain weight, but these numbers fluctuate between people due to genetics, age, metabolisms, activity levels, etc.

You can definitely experience some success by ingesting fewer calories, but the key is making every single one of your calories count. For example, you are far better off eating 200 calories of fruits and vegetables rather than 200 calories of candy. Not only will 200 calories of fruits and vegetables fill you up more, but they contain more useful 'stuff' in them such as vitamins and minerals.

To learn more about calories, you can read one of my past blogs here.


Sources:
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484023/
Photo - http://www.anthonyarroyodotcom.com/theabletoncookbook/wp-content/uploads/2011/10/Weighing-Scales-1.jpg

Post-Partum Weight Loss

I apologize for not posting last week, but I have had a whirlwind couple of weeks. First of all, I would like to let everyone know that I received my exam results from the NSCA the other day and I have officially passed my Certified Strength and Conditioning Specialist (CSCS) exam. What does this mean? Well, I am much more qualified to train collegiate and professional-level athletes now, but that also means that I am much more qualified than most to help everyday folks reach their health and fitness goals by providing information and resources to inspire and encourage healthy lives. If you ever have a question regarding health and fitness, please do not hesitate to contact me!

The other big piece of news that I would like to share is the birth of my first born. My wife gave birth to our son (Evan) on December 6th. Both mom and Evan (and dad) are doing great! In the interest of this news, I will share some tips and information for moms out there that wish to lose their pregnancy weight.

Set Your Goals

Be reasonable here, too. There is nothing worse than setting goals that are too lofty for yourself, only to get overwhelmed and discouraged causing you to quit. Obviously give yourself some time to rest, relax and heal after the birth of your baby as your body will need it. Speak with your doctor about this as well and you can discuss with them what you, and they, feel is an appropriate time to start exercising again.

Most women should be able to resume daily walks days after their pregnancy if they had a vaginal birth. If you have had a C-Section, your road to recovery will be a bit longer, but again, I suggest speaking with your doctor regarding this.

My wife has already decided that she will resume exercise at the start of January. This way, she allows herself some time to rest and relax over the holidays before easing back into a workout routine. For the first few weeks, she will exercise about 3 times a week and then begin to transition into 4 to 5 days a week while also increasing intensity.

Protein

Consume foods that are high in protein like meat, fish, and eggs. High-protein sources give you that satiated feeling (feeling 'full') for a longer period of time and also contain higher levels of vitamin B12 which gives you a nice energy boost. Higher energy levels and feeling hungry less means you will, in the long run, consume less calories and burn more by watching your newborn.

Teamwork

My wife and I discussed our fitness plans long before our baby arrived. My wife knows that I like to have my workout done and out of the way in the morning before I go to work. On the flip side of that, my wife has expressed interest in also exercising, so I will help out by watching the baby if she needs to exercise in the evening.

I understand that not everyone may have schedules like ours where they can call in a spouse to babysit for them, but speak with relatives or friends that live near-by that could pop over to your house and watch the little one for an hour while mom exercises.

Fight Stress

The act of giving birth, along with daily activities caring for a newborn can cause great amounts of internal stress within the body. Heightened stress levels can lead to unwanted weight gain. You can combat this with some alone time (refer to "Teamwork" above) or time for some meditation. Exercise also works well to fight stress and consuming foods high in anti-oxidants such as green tea, berries, and other fruits and vegetables can go a long way!

Be Flexible

Yes, body flexibility is important, but that is not what I am referring to here. I am talking about schedule flexibility. Some new moms get hung-up on the idea that they need to exercise 60 mins a day to lose those baby pounds fast. This simply is not the case, nor is it practical. You are now not only looking after yourself, but your little one as well. If you have such a hectic schedule and only have 15-20mins to exercise, perfect! In the end, I always tell people that doing something is always better than doing nothing!

Don't Get Attached to Your Numbers

Immediately following your pregnancy, you will drop a lot of weight rather quickly. The birthing fluids, retained water, as well as the baby itself will cause you to feel like you are on top of the world in your weight loss. This will slow but do not get discouraged. You must keep a positive outlook and understand that the journey back to your pre-pregnancy body is not going to happen overnight and that positive attitude should help you immensely!

Drink Your Water!

Pregnant women retain water during pregnancy. I know it sounds backwards, but to remove said retained water, you should drink...lots of water! It will help your bodily fluid levels stabilize, not to mention it helps in milk production if you decide to breastfeed.

Vitamins

Speak with your doctor about any supplements you are safe to take, but listed below are the vitamins that you should be consuming, as well as a list of ways to get these naturally.

Vitamin A - lost through breastfeeding, consume spinach, carrots, sweet potatoes and kale.
Vitamin C - also lost through breastfeeding, consume red peppers, oranges, broccoli
Vitamin D - stored in our fat cells and made naturally in our bodies from sunlight, can be tough to get during the winter months. This is also a tough vitamin to get enough from dietary sources so speak with your doctor about taking a supplement for this one.
Vitamin E - helps with circulation, found in nuts, seeds and eggs.
Potassium - helps lower blood pressure, found in bananas.

-Tyler Robbins
B.Sc. CSCS