Many people generally start down the road of living a healthy lifestyle by starting an exercise program. This is great and will lead to some quick results, but eventually you will begin to plateau and realize that exercise is not the holy grail of healthy living.
In comes diet. At this point, you may be consistently exercising but want to see even more results. Diet is also not the holy grail of healthy living, but when used in conjunction with exercise, diet can continue to spur on dramatic change for your mind and body.
Great, so now you realize that diet and exercise both play crucial roles in your overall fitness. But what comes next, and what do you eat, and when? This is the part of the game that many people begin to lose track of their goals because they either find things too confusing or too complicated when in fact, living a healthy lifestyle should be neither.
I will be the first to admit that I hate counting numbers. I feel as that if I become too attached to counting grams of this and grams of that, not to mention the number of calories I consume, then I will be too controlled by it...and besides, that system does not seem sustainable to me.
Instead, I learn as much about diet and exercise as I can, so that I try and eat good things at correct times rather than trying to worry about how much to eat. We all could take a page or two out of the training manuals of serious athletes. Athletes are extremely regimented beings, they eat at specific times and specific amounts. Unless you are training for the Olympics or the upcoming NHL season, you don't necessarily need to be as regimented on quantity (as long as you are keeping things reasonable) but instead, worry about what you are eating depending on what you are doing for that day. Let me give you an example.
Necessity Eating - The human body is essentially one big ball of fuel (and a motor - your muscles) wrapped in skin. The average human being stores enough body fat on them to last them days without food. We picked up this genetic trait from our ancestors who may have gone days without eating because they didn't have a McDonalds to go to, they actually had to hunt their food. The problem is, fat is a slow-burning fuel. Think of it like a diesel fuel. Your body can burn it very efficiently and uses this fuel for majority of the day, but when it comes to intense exercise, most people can't (and shouldn't) go at a high pace for more than an hour or two tops!
The reason for the limited time of intense energy expenditure is because as your pace picks up, your body begins to transition to another form of fuel; glycogen. Glycogen is the jet fuel for our muscles. This is when your body ingests carbohydrates (bread, pasta, Snickers) and packages it into glycogen and stores it in your muscles (mostly) and liver. So, you could go wandering around the mall all day and almost never touch any of your glycogen stores, but as soon as you start intense exercise, your body begins using it more rapidly. One of the main reasons for extreme fatigue towards the end of your workout is the almost-empty glycogen stores in your body. You will inherently never let your stores drop to zero, but as you get lower on the fuel gauge, you begin to slow down.
So, why is this important? You may have heard of carb-loading. Athletes like to have carbohydrate-rich diets before athletic events to load up their glycogen stores so they have plenty of energy when they need it during their event. That is great because the high-energy expenditure during a sporting event burns all of those carbohydrates off in no time! Having said all of that, non-athlete humans like to sit down and enjoy a big pasta dinner full of fatty cheese and sugary sauces as well. That is fine, if you are ready to go out and exercise when you are done eating, but most people don't do that, they finish their "carb-loading" and go watch tv, or read a book, or even going for a light walk is troublesome.
Your body wants to burn these carb calories off right away, that is why you get an insulin spike after a carb-rich meal. When you begin to realize that those carbs aren't going to be burned off any time soon, your brain says, "Alright, pack it in, lets store these carbs for another time" and boom, straight into your fat cells.
My point here is, if you know you are having a relaxing night watching a movie or some tv after a long day, fine, have a dinner that is low in carbs such as some fish and veggies. Wait, I thought veggies were carbs? Yes, veggies are carbs, but they are also mainly water and vital nutrients your body needs. Your body still burns carbs at a slow rate here and there during quick bouts of energy (climbing the stairs, picking up your child, etc.) but if you are not sustaining your energy expenditure, you are far better off eating nutrient-rich carbs like fruits and vegetables rather than breads and pastas.
Breads, pastas, and sugary treats have their place in our diet. The goal here is to plan your diet accordingly based on your energy needs for that day. You're going out for a run? Sure, grab a Snickers bar beforehand, it will give you that extra boost you need. Sitting down to watch the football game? Stick to your vegetables.
-Tyler Robbins
B.Sc. PTS
Thursday, April 28, 2011
Thursday, April 21, 2011
Tips to Avoid a Holiday Meltdown
Easter weekend is here, and even if you don't celebrate Easter, chances are, you either get together with family and friends anyways, or you celebrate some sort of holiday throughout the year. Yes, it is okay to indulge from time to time, but keep in mind that a weekend full of indulging can be disastrous to your health and well-being, especially if you have short-term goals such as looking good on the beach this summer. Here are some tips that can be applied this weekend or any other holiday time.
1. Don't skip your workout! - If you are dedicated and motivated, you are probably on some sort of schedule with your exercising plan. Myself, for example, I get up early morning and do a workout 6 days a week, 5 of those days being before work. It is my daily routine now to get out of bed, hit the gym, then the shower and be on with my day. You may have a similar schedule, or not, who knows. The problem arises on holiday weekends when you may be off work, so your whole routine is disrupted. Chances are, you are going to skip your workout for other "stuff". Don't do that! No matter what your schedule is, make sure you plan to get your regularly schedule workout(s) in so that when you go to reach for that dessert later, you will remember the work you put in that day and either avoid or limit yourself.
2. Write down what you eat - This may seem far-fetched for some people, but there are individuals out there that journal everything that they eat to make sure their calorie and macronutrient scale is balanced. If you are one of those people who like to journal what you eat, keep at it and don't avoid writing down the "bad" stuff you indulge in just because you know you are cheating on your diet. Instead, write it down to remind yourself what you indulged in so that you have motivation for your next workout. For those of you who don't generally keep a food journal, I highly recommend writing things down for a holiday weekend. At the end of the day, brainstorm what you ate that day and write it all down. You may be surprised just how much you "indulged". If it was a lot, oh well, move on and use it as motivation.
3. Summer is around the corner - This is the time of year where people have either continued their New Year's resolutions or are starting up a new resolution to get ready for summer. Maybe you have a Wedding to attend and want to look good. Maybe you have a week-long vacation at a sunny destination and want to look good on the beach, who knows. But keep in mind that roughly every pound of body fat equals about 2500 calories of energy. Indulge too much on a holiday weekend such as this one, and it will take you a few weeks to work that extra poundage off!
4. Eat before you go - This is a great tip. Most party planners like to have finger foods and snacks that people will actually enjoy. There may be a veggie platter present, but chances are its the cheese balls and junk food that populate the snack table. Grab a snack on your way out the door to these events that is high in fiber, protein, healthy fats, or all three. Fiber, fat, and protein digests slower, keeping you feeling full for longer so that when you get to the party or dinner, you will be less likely to pig out!
5. Get the junk out - If you are planning on staying in or are hosting company, either limit your purchases of junk, or don't buy it at all! I know you want to have something that your guests will enjoy (refer to #4) but try and buy just enough so that when your guests leave, you are not left with too many leftovers. If you have junky foods in your house, you are going to find a reason that justifies you eating it. However, if its late at night and you have a craving for a snack before bed, chances are you aren't going to drive to the grocery store to pick up some cookies, so keep it out of the house and you will be less likely to reach for it.
6. Bring your own healthy snacks - Again in reference to #4, if you are going to a party/dinner that you know isn't going to have a large selection of healthy options, offer to bring some yourself. Even if nobody else wants any, you then have more for yourself to enjoy!
7. Don't fill your plate - More and more studies show that we like to, and have been trained to eat everything on our plates. We were taught this when we were younger, your mother would say, "There are starving kids in the world that would love those leftovers!" Although this is very true, you are better off not filling your plate and then eating everything on it, instead, take smaller portions of everything so that you can still enjoy all of the flavors, but at a greatly reduced calorie hit.
8. Don't beat yourself up - Many people are emotional eaters. So to come out of a long weekend after a lot of indulging and be mad at yourself for going overboard is a vicious cycle as you will end up being discouraged and potentially even fall off the wagon. You are better off fessing up to your overindulgence and use it as fuel to fire your motivation to get back to exercising the next day!
I hope these tips can help you on any holiday weekend. Remember that it is human to indulge every now and again, but don't go overboard.
-Tyler Robbins
B.Sc. PTS
1. Don't skip your workout! - If you are dedicated and motivated, you are probably on some sort of schedule with your exercising plan. Myself, for example, I get up early morning and do a workout 6 days a week, 5 of those days being before work. It is my daily routine now to get out of bed, hit the gym, then the shower and be on with my day. You may have a similar schedule, or not, who knows. The problem arises on holiday weekends when you may be off work, so your whole routine is disrupted. Chances are, you are going to skip your workout for other "stuff". Don't do that! No matter what your schedule is, make sure you plan to get your regularly schedule workout(s) in so that when you go to reach for that dessert later, you will remember the work you put in that day and either avoid or limit yourself.
2. Write down what you eat - This may seem far-fetched for some people, but there are individuals out there that journal everything that they eat to make sure their calorie and macronutrient scale is balanced. If you are one of those people who like to journal what you eat, keep at it and don't avoid writing down the "bad" stuff you indulge in just because you know you are cheating on your diet. Instead, write it down to remind yourself what you indulged in so that you have motivation for your next workout. For those of you who don't generally keep a food journal, I highly recommend writing things down for a holiday weekend. At the end of the day, brainstorm what you ate that day and write it all down. You may be surprised just how much you "indulged". If it was a lot, oh well, move on and use it as motivation.
3. Summer is around the corner - This is the time of year where people have either continued their New Year's resolutions or are starting up a new resolution to get ready for summer. Maybe you have a Wedding to attend and want to look good. Maybe you have a week-long vacation at a sunny destination and want to look good on the beach, who knows. But keep in mind that roughly every pound of body fat equals about 2500 calories of energy. Indulge too much on a holiday weekend such as this one, and it will take you a few weeks to work that extra poundage off!
4. Eat before you go - This is a great tip. Most party planners like to have finger foods and snacks that people will actually enjoy. There may be a veggie platter present, but chances are its the cheese balls and junk food that populate the snack table. Grab a snack on your way out the door to these events that is high in fiber, protein, healthy fats, or all three. Fiber, fat, and protein digests slower, keeping you feeling full for longer so that when you get to the party or dinner, you will be less likely to pig out!
5. Get the junk out - If you are planning on staying in or are hosting company, either limit your purchases of junk, or don't buy it at all! I know you want to have something that your guests will enjoy (refer to #4) but try and buy just enough so that when your guests leave, you are not left with too many leftovers. If you have junky foods in your house, you are going to find a reason that justifies you eating it. However, if its late at night and you have a craving for a snack before bed, chances are you aren't going to drive to the grocery store to pick up some cookies, so keep it out of the house and you will be less likely to reach for it.
6. Bring your own healthy snacks - Again in reference to #4, if you are going to a party/dinner that you know isn't going to have a large selection of healthy options, offer to bring some yourself. Even if nobody else wants any, you then have more for yourself to enjoy!
7. Don't fill your plate - More and more studies show that we like to, and have been trained to eat everything on our plates. We were taught this when we were younger, your mother would say, "There are starving kids in the world that would love those leftovers!" Although this is very true, you are better off not filling your plate and then eating everything on it, instead, take smaller portions of everything so that you can still enjoy all of the flavors, but at a greatly reduced calorie hit.
8. Don't beat yourself up - Many people are emotional eaters. So to come out of a long weekend after a lot of indulging and be mad at yourself for going overboard is a vicious cycle as you will end up being discouraged and potentially even fall off the wagon. You are better off fessing up to your overindulgence and use it as fuel to fire your motivation to get back to exercising the next day!
I hope these tips can help you on any holiday weekend. Remember that it is human to indulge every now and again, but don't go overboard.
-Tyler Robbins
B.Sc. PTS
Thursday, April 14, 2011
Restaurant Tips
I personally try and limit the number of times I eat at a restaurant. There is no way to be certain exactly how unhealthy a meal at a restaurant could be. What I mean by this is that fat, sodium, and or carbohydrate levels could be through the roof of a seemingly healthy meal.
Having said that, I am human, and my wife and I enjoy going out every now and again, and I am sure many of you also enjoy eating at restaurants from time to time. Below are a few tips on how you can keep on track with healthy eating, yet still enjoy yourself. Not only that, you may also notice a decrease in your bill as well!
1 - Skip dessert
Desserts are great, we all love them. But many desserts found at sit-down restaurants are a calorie nightmare. Many of these desserts can contain anywhere from 500 to 2,000 extra calories, and that is after you have already completed your meal (likely high in calories as well). I would highly recommend skipping dessert altogether. You can avoid essentially doubling your caloric intake for your entire meal by skipping dessert. If you must indulge, for a special occasion for example, split the dessert amongst you and your spouse/kids/friends/etc. This way you still treat yourself without going overboard.
2 - It's okay not to eat it all!
Portion sizes really are getting out of control in today's society. This is fine if you are wanting to get your money's worth, but bad if you are trying to trim down your waistline. Most of us eat our meals based on how much food we have on our plates. This can become quite dangerous when a restaurant delivers a plate that is one and a half to two times the correct portion size.
With these very large portions, we have all ended up in that situation when we are about 3/4 of our way through a meal and get full. Now you are at that point of no return where there is not enough food to take home, but there is too much to waste, so you continue to eat until all of the food is gone, and your pants feel like they are going to explode at the seams. When you receive your meal, tell yourself that you are only going to eat 1/2 to 2/3 of the food on your plate, and you are going to take some home to put in the fridge to enjoy for lunch tomorrow.
3 - Personalize
It is not difficult to personalize your order at a restaurant, all you have to do is ask. For example, if you order a BLT, ask for mustard instead of mayo, and remove a couple strips of bacon and you have just cut your sandwich down by up to 400 calories. Once you begin to get the hang of it, you can start requesting things at restaurants such as swapping out regular for whole grain bread, or regular for whole grain pasta. If a restaurant does not fulfill your wishes, find one that does. Restaurants only serve what they know people want, so if they receive enough requests for whole grain pasta, they may start to offer it!
4 - Keep and eye on your sides
Try swapping out the fries or mashed potatoes for mixed or seasoned vegetables. You could even try and swap it out for a garden salad, but ask for the dressing on the side so you can apply a small amount yourself and not drown your salad like your chef might do.
5 - Thin crust
Having a plethora of healthy toppings on your pizza is not an issue, the thick doughy, greasy crust is! Order thin crust pizza and load up on the vegetable toppings as much as you can. Meat and cheese are ok too, just don't go overboard!
6 - Try the lunch menu
If you are out for lunch, this is a no brainer. But some restaurants will even allow you to order from their lunch menu at dinner time as well. The lunch menu is usually geared towards smaller portion sizes of their main dishes, but also at a reduced cost. Not only are you saving some calories, but you are saving some money as well.
7 - Ignore the kid's menu
Most kids menus are absolutely littered with junk. Restaurant chains know that kids have some of the biggest swing when it comes to choosing a place to eat for family outings, so they want to make them happy too, even sacrificing nutrition. Try either a tip from above, or a combination to fill your child's plate. Try these; portion sizes are generally too large, so share your meal with your child. Order a couple of healthy side dishes and create your own mini buffet at your own table where everyone can pick and choose what they wish to eat. Order from the lunch menu for your kid so that they have a smaller, and cheaper option.
8 - Water
Plain and simple, order water with your meal. The average Canadian drinks about 100 litres of pop a year, not to mention other sweetened drinks that are just as bad! That could add up to about 450 calories extra every day, or 47 additional pounds of energy a year that either you do, or do not burn off. You are loading up on calories with your meal as it is, try ordering water as it can have a reverse effect and actually help you lose weight!
9 - Supersize
All of the fast food chains do it. Now I am not advocating eating fast food, as I try and avoid it by all means necessary, but if you must, don't supersize. Sure, it sounds like a great deal, as you on average only have to spend 17 more cents for an additional 55 calories, but the meal will not be the only thing getting supersized in a hurry!
10 - Avoid handouts
Many restaurants offer free handouts before your meal such as fresh bread or salad. I would recommend avoiding at all costs, or limiting yourself, big time! These pre-meal snacks can really add up in the calorie department before your meal even begins. Try this, if you are a joint that you know offers free handouts, simply mention to the waiter/waitress that you do not wish to have any bread brought to your table. If it is not there, the better chance you have at not eating it.
11 - Enjoy the company
Yes, it is nice to enjoy a lunch out on the company, but that is not what I mean here. Enjoy the company that you are with whether it be your spouse, boyfriend, girlfriend, friends, family members, etc. It takes an average of 20 minutes for your stomach to tell your brain that you are full, so take your time eating. We are very social creatures, and meals are a great way to bring you together to carry on conversation, rather than listening to all of you chew. Try this, after each bite, put your fork down and enjoy the food in your mouth, and talk with those you are out to dinner with. Chances are, you are going to become full before you finish your meal, then you can follow step #2 of this list.
12 - Avoid alcohol
Similar to tip #8, alcohol can really hit you where it hurts, your waistline. The average cocktail can contain anywhere from 200 to 500 calories which can really add up when added to a calorie-rich restaurant meal. Go for the water instead, your waistline will appreciate it, not to mention your bank account!
As stated previously, eating at restaurants can be an enjoyable experience. You don't have to cook, or do the dishes, and you can enjoy some time with family and friends in a different atmosphere than your same old kitchen or dining room. I get it, people like to eat at restaurants, and so do I, just keep things sensible by following the tips listed above, and you can greatly save in the calorie department!
-Tyler Robbins
B.Sc. PTS
Having said that, I am human, and my wife and I enjoy going out every now and again, and I am sure many of you also enjoy eating at restaurants from time to time. Below are a few tips on how you can keep on track with healthy eating, yet still enjoy yourself. Not only that, you may also notice a decrease in your bill as well!
1 - Skip dessert
Desserts are great, we all love them. But many desserts found at sit-down restaurants are a calorie nightmare. Many of these desserts can contain anywhere from 500 to 2,000 extra calories, and that is after you have already completed your meal (likely high in calories as well). I would highly recommend skipping dessert altogether. You can avoid essentially doubling your caloric intake for your entire meal by skipping dessert. If you must indulge, for a special occasion for example, split the dessert amongst you and your spouse/kids/friends/etc. This way you still treat yourself without going overboard.
2 - It's okay not to eat it all!
Portion sizes really are getting out of control in today's society. This is fine if you are wanting to get your money's worth, but bad if you are trying to trim down your waistline. Most of us eat our meals based on how much food we have on our plates. This can become quite dangerous when a restaurant delivers a plate that is one and a half to two times the correct portion size.
With these very large portions, we have all ended up in that situation when we are about 3/4 of our way through a meal and get full. Now you are at that point of no return where there is not enough food to take home, but there is too much to waste, so you continue to eat until all of the food is gone, and your pants feel like they are going to explode at the seams. When you receive your meal, tell yourself that you are only going to eat 1/2 to 2/3 of the food on your plate, and you are going to take some home to put in the fridge to enjoy for lunch tomorrow.
3 - Personalize
It is not difficult to personalize your order at a restaurant, all you have to do is ask. For example, if you order a BLT, ask for mustard instead of mayo, and remove a couple strips of bacon and you have just cut your sandwich down by up to 400 calories. Once you begin to get the hang of it, you can start requesting things at restaurants such as swapping out regular for whole grain bread, or regular for whole grain pasta. If a restaurant does not fulfill your wishes, find one that does. Restaurants only serve what they know people want, so if they receive enough requests for whole grain pasta, they may start to offer it!
4 - Keep and eye on your sides
Try swapping out the fries or mashed potatoes for mixed or seasoned vegetables. You could even try and swap it out for a garden salad, but ask for the dressing on the side so you can apply a small amount yourself and not drown your salad like your chef might do.
5 - Thin crust
Having a plethora of healthy toppings on your pizza is not an issue, the thick doughy, greasy crust is! Order thin crust pizza and load up on the vegetable toppings as much as you can. Meat and cheese are ok too, just don't go overboard!
6 - Try the lunch menu
If you are out for lunch, this is a no brainer. But some restaurants will even allow you to order from their lunch menu at dinner time as well. The lunch menu is usually geared towards smaller portion sizes of their main dishes, but also at a reduced cost. Not only are you saving some calories, but you are saving some money as well.
7 - Ignore the kid's menu
Most kids menus are absolutely littered with junk. Restaurant chains know that kids have some of the biggest swing when it comes to choosing a place to eat for family outings, so they want to make them happy too, even sacrificing nutrition. Try either a tip from above, or a combination to fill your child's plate. Try these; portion sizes are generally too large, so share your meal with your child. Order a couple of healthy side dishes and create your own mini buffet at your own table where everyone can pick and choose what they wish to eat. Order from the lunch menu for your kid so that they have a smaller, and cheaper option.
8 - Water
Plain and simple, order water with your meal. The average Canadian drinks about 100 litres of pop a year, not to mention other sweetened drinks that are just as bad! That could add up to about 450 calories extra every day, or 47 additional pounds of energy a year that either you do, or do not burn off. You are loading up on calories with your meal as it is, try ordering water as it can have a reverse effect and actually help you lose weight!
9 - Supersize
All of the fast food chains do it. Now I am not advocating eating fast food, as I try and avoid it by all means necessary, but if you must, don't supersize. Sure, it sounds like a great deal, as you on average only have to spend 17 more cents for an additional 55 calories, but the meal will not be the only thing getting supersized in a hurry!
10 - Avoid handouts
Many restaurants offer free handouts before your meal such as fresh bread or salad. I would recommend avoiding at all costs, or limiting yourself, big time! These pre-meal snacks can really add up in the calorie department before your meal even begins. Try this, if you are a joint that you know offers free handouts, simply mention to the waiter/waitress that you do not wish to have any bread brought to your table. If it is not there, the better chance you have at not eating it.
11 - Enjoy the company
Yes, it is nice to enjoy a lunch out on the company, but that is not what I mean here. Enjoy the company that you are with whether it be your spouse, boyfriend, girlfriend, friends, family members, etc. It takes an average of 20 minutes for your stomach to tell your brain that you are full, so take your time eating. We are very social creatures, and meals are a great way to bring you together to carry on conversation, rather than listening to all of you chew. Try this, after each bite, put your fork down and enjoy the food in your mouth, and talk with those you are out to dinner with. Chances are, you are going to become full before you finish your meal, then you can follow step #2 of this list.
12 - Avoid alcohol
Similar to tip #8, alcohol can really hit you where it hurts, your waistline. The average cocktail can contain anywhere from 200 to 500 calories which can really add up when added to a calorie-rich restaurant meal. Go for the water instead, your waistline will appreciate it, not to mention your bank account!
As stated previously, eating at restaurants can be an enjoyable experience. You don't have to cook, or do the dishes, and you can enjoy some time with family and friends in a different atmosphere than your same old kitchen or dining room. I get it, people like to eat at restaurants, and so do I, just keep things sensible by following the tips listed above, and you can greatly save in the calorie department!
-Tyler Robbins
B.Sc. PTS
Thursday, April 7, 2011
Classification of Being "Fit"
There are more and more arguments raging in the health and fitness industry presently about what a "fit" person really is. Some studies show that overweight, or "big-boned" individuals can still be fit, and that skinny, sedentary people can likewise be not-so-fit. Both of these cases can be true under the right circumstances.
There are also those individuals that try make themselves look or seem "fit" but really aren't at all. You may see that guy down at the local gym, bench-pressing 400 pounds and think to yourself, "Wow, that guy is really fit!" Or what about that female neighbor of yours who you see out running 20 miles a day and competing in multiple triathlons, you may also think, "Holy smokes, that lady is so fit." Keep in mind, overall fitness is not determined at doing one particular thing perfectly (the bench press) but being able to do a multitude of things really well.
One thing that we can agree on, however, is the fact that the world has a growing obesity epidemic, and that means there are many, many, many un-fit people out there.
One way many professionals like to test whether a person is "fit" or not is to use the BMI scale. Many of you are probably familiar with this. You can find the equation online, where you punch in your weight and height and it will give you a very general calculation. You then take that number and look at a scale to determine what "range" you fall in, such as "healthy", "overweight", "obese", etc.
The BMI system has many flaws, one of which is the way it groups all body types into one category. For example, a muscular football player may register a BMI of overweight or obese based on the amount of muscle mass that he possesses. The BMI scale can at least be an effective starting tool for the general public to let individuals gauge where they stand, and their dire need to lose some weight, but also shouldn't be used for everyone.
Another way the BMI scale is inaccurate is for the thin, sedentary people out there. Yes, we all know those people. They are the ones that, "Can eat whatever they want and never gain a pound!" There are certain individuals out there that have the body type that does not show much body fat, and if they were to test their BMI, they would receive a false sense of being "fit" because their height and weight works well in that calculation. The truth of the matter is that those of us that do not lead a lifestyle of regular exercise and a clean diet still pack on body fat, but can be in different places, such as packed around our internal organs.
Visceral fat, which is the fat that acts as protection and insulation around our internal organs, can be extremely dangerous because it has been shown to increase the likelihood of heart disease, insulin resistance and type-2 diabetes, not to mention certain cancers. Some visceral fat is fine, but too much is problematic, so even though your BMI tells you that you are "fit", don't think for a second that pounding back a Big Mac and "litre of Cola" is good for you! Plus, more and more studies have shown that active, "fat" people have lower mortality rates than sedentary, "skinny" people. This has led to the creation of a new term in the health industry known as "skinny fat".
So, you say, if I can be "un-fit" whether I am skinny or fat, what exactly is fitness? Well, as basic as it can get, your level of fitness is your ability to perform in this world. We all lead different lives, with different goals as aspirations, but for most of us, if we can follow the guidelines listed below that determine our fitness level, we should for the most part be happier, healthier individuals!
1. Body Fat Percentage - This is the percentage of your overall weight that is composed of fat, or "adipose tissue". A number to aim for would be 10-14% for men and 14-18% for women. Anything slightly below that is super-fit, anything above that and you can afford to lose a few pounds. Being too far under also carries additional risks, so unless you are training to be in the Olympics, these numbers are pretty good for everyone! Excess weight has been shown to play a role in a myriad of issues from hormonal problems, impotence, heart disease, cancer, diabetes, etc. The list goes on. Get your body fat under wraps!
2. Aerobic Performance - This is your body's way of transporting oxygen. It is the ability to perform in physical activity much more efficiently (yardwork, exercise, sex) and recover quicker from those types of activities. If you are out of shape, climbing a set of stairs can make you gasp for air, whereas a fit person could go for a nice easy run for an extended period of time and barely increase their breathing rate. A nice way of seeing how "fit" you are is by testing your resting heart rate first thing in the morning. As soon as you wake up, before you get out of bed, check your pulse and count how many beats you have in 15 seconds then multiply that by 4, that is your resting heart rate. Generally, anything below 70 is good, below 65 is excellent, and if you are in great shape, you may be wondering if you heart is beating at all! *Note, your resting heart rate will be elevated if you are fighting a cold/flu or have a cold/flu on its way*
3. Muscle - I preach this all the time. Everybody needs to do resistance training, men and women, young and old. Once you hit the age of 30 (approximately) your body starts losing more and more muscle mass every year, unless of course you do something about that! Your body needs a certain amount of muscle to survive (like fat) for things like movement, protection, and heat. Not to mention, the more muscle mass you have, the higher your resting metabolic rate is. That means, that you burn more calories even when you are sitting there reading this blog. Too much muscle can be problematic too though so don't overdo it, not that any of us really have the ability to overdo it without "cheating" (steroids). The more muscle we have, the better we can move things, including ourselves. Resistance training is short bouts of intense effort which stimulates certain hormonal productions in our bodies. These hormonal productions are vital to recycling old tissue and making fresh new tissue, reversing, or at least slowing the process of aging.
4. Stretching - Everybody should do a little bit of stretching every day of their lives. You do not need to be some zen-like yoga master that can fold your body up into a suitcase, but enough stretching to open up your muscles, ligaments and tendons to increase your circulation. Exercise and our daily lives cause muscles to shorten over time so stretching allows us to stay open and less prone to injury.
5. Balance - How many times have we all seen videos on TV or the internet of that silly old uncle falling into the pool, or toppling over the birthday cake because he lost his balance? Our balance deteriorates as we age, so it is vitally important that we practice our balance on a regular basis. Balance is the ability for our brain's internal computer system and mechanisms to control our center of gravity. The less you use it, the quicker it deteriorates. By training your balance you are keeping those neural pathways open so that your body can be more efficient at activating certain muscle groups to keep you from falling over!
6. Agility - This is somewhat related to balance, it is your ability to move your body in quick, sudden directions. If you are an athlete, agility is key to you performing better than your competitors. As you age, agility is key to you avoiding something falling from the ceiling, or a car that has jumped the curb, etc. I know, those are extreme examples, but even small things such as your kids or grandkids falling down is a great motivator to stay agile!
-Tyler Robbins
B.Sc. PTS
There are also those individuals that try make themselves look or seem "fit" but really aren't at all. You may see that guy down at the local gym, bench-pressing 400 pounds and think to yourself, "Wow, that guy is really fit!" Or what about that female neighbor of yours who you see out running 20 miles a day and competing in multiple triathlons, you may also think, "Holy smokes, that lady is so fit." Keep in mind, overall fitness is not determined at doing one particular thing perfectly (the bench press) but being able to do a multitude of things really well.
One thing that we can agree on, however, is the fact that the world has a growing obesity epidemic, and that means there are many, many, many un-fit people out there.
One way many professionals like to test whether a person is "fit" or not is to use the BMI scale. Many of you are probably familiar with this. You can find the equation online, where you punch in your weight and height and it will give you a very general calculation. You then take that number and look at a scale to determine what "range" you fall in, such as "healthy", "overweight", "obese", etc.
The BMI system has many flaws, one of which is the way it groups all body types into one category. For example, a muscular football player may register a BMI of overweight or obese based on the amount of muscle mass that he possesses. The BMI scale can at least be an effective starting tool for the general public to let individuals gauge where they stand, and their dire need to lose some weight, but also shouldn't be used for everyone.
Another way the BMI scale is inaccurate is for the thin, sedentary people out there. Yes, we all know those people. They are the ones that, "Can eat whatever they want and never gain a pound!" There are certain individuals out there that have the body type that does not show much body fat, and if they were to test their BMI, they would receive a false sense of being "fit" because their height and weight works well in that calculation. The truth of the matter is that those of us that do not lead a lifestyle of regular exercise and a clean diet still pack on body fat, but can be in different places, such as packed around our internal organs.
Visceral fat, which is the fat that acts as protection and insulation around our internal organs, can be extremely dangerous because it has been shown to increase the likelihood of heart disease, insulin resistance and type-2 diabetes, not to mention certain cancers. Some visceral fat is fine, but too much is problematic, so even though your BMI tells you that you are "fit", don't think for a second that pounding back a Big Mac and "litre of Cola" is good for you! Plus, more and more studies have shown that active, "fat" people have lower mortality rates than sedentary, "skinny" people. This has led to the creation of a new term in the health industry known as "skinny fat".
So, you say, if I can be "un-fit" whether I am skinny or fat, what exactly is fitness? Well, as basic as it can get, your level of fitness is your ability to perform in this world. We all lead different lives, with different goals as aspirations, but for most of us, if we can follow the guidelines listed below that determine our fitness level, we should for the most part be happier, healthier individuals!
1. Body Fat Percentage - This is the percentage of your overall weight that is composed of fat, or "adipose tissue". A number to aim for would be 10-14% for men and 14-18% for women. Anything slightly below that is super-fit, anything above that and you can afford to lose a few pounds. Being too far under also carries additional risks, so unless you are training to be in the Olympics, these numbers are pretty good for everyone! Excess weight has been shown to play a role in a myriad of issues from hormonal problems, impotence, heart disease, cancer, diabetes, etc. The list goes on. Get your body fat under wraps!
2. Aerobic Performance - This is your body's way of transporting oxygen. It is the ability to perform in physical activity much more efficiently (yardwork, exercise, sex) and recover quicker from those types of activities. If you are out of shape, climbing a set of stairs can make you gasp for air, whereas a fit person could go for a nice easy run for an extended period of time and barely increase their breathing rate. A nice way of seeing how "fit" you are is by testing your resting heart rate first thing in the morning. As soon as you wake up, before you get out of bed, check your pulse and count how many beats you have in 15 seconds then multiply that by 4, that is your resting heart rate. Generally, anything below 70 is good, below 65 is excellent, and if you are in great shape, you may be wondering if you heart is beating at all! *Note, your resting heart rate will be elevated if you are fighting a cold/flu or have a cold/flu on its way*
3. Muscle - I preach this all the time. Everybody needs to do resistance training, men and women, young and old. Once you hit the age of 30 (approximately) your body starts losing more and more muscle mass every year, unless of course you do something about that! Your body needs a certain amount of muscle to survive (like fat) for things like movement, protection, and heat. Not to mention, the more muscle mass you have, the higher your resting metabolic rate is. That means, that you burn more calories even when you are sitting there reading this blog. Too much muscle can be problematic too though so don't overdo it, not that any of us really have the ability to overdo it without "cheating" (steroids). The more muscle we have, the better we can move things, including ourselves. Resistance training is short bouts of intense effort which stimulates certain hormonal productions in our bodies. These hormonal productions are vital to recycling old tissue and making fresh new tissue, reversing, or at least slowing the process of aging.
4. Stretching - Everybody should do a little bit of stretching every day of their lives. You do not need to be some zen-like yoga master that can fold your body up into a suitcase, but enough stretching to open up your muscles, ligaments and tendons to increase your circulation. Exercise and our daily lives cause muscles to shorten over time so stretching allows us to stay open and less prone to injury.
5. Balance - How many times have we all seen videos on TV or the internet of that silly old uncle falling into the pool, or toppling over the birthday cake because he lost his balance? Our balance deteriorates as we age, so it is vitally important that we practice our balance on a regular basis. Balance is the ability for our brain's internal computer system and mechanisms to control our center of gravity. The less you use it, the quicker it deteriorates. By training your balance you are keeping those neural pathways open so that your body can be more efficient at activating certain muscle groups to keep you from falling over!
6. Agility - This is somewhat related to balance, it is your ability to move your body in quick, sudden directions. If you are an athlete, agility is key to you performing better than your competitors. As you age, agility is key to you avoiding something falling from the ceiling, or a car that has jumped the curb, etc. I know, those are extreme examples, but even small things such as your kids or grandkids falling down is a great motivator to stay agile!
-Tyler Robbins
B.Sc. PTS
Thursday, March 31, 2011
Muscles
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
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 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
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