Old Year Resolutions!
We hear so often about ‘New Years Resolutions’, but how often do you hear people discussing how their resolutions turned out from last year? – Hardly ever!
That’s because only about 10% of people who set resolutions actually stick to them throughout the year. Of the 90% that give up, the majority have quit by February 1!
The top 3 resolutions for Americans are 1) Lose weight 2) Get fit or 3) Quit Smoking. No matter your resolution, there are several ways to prepare for it BEFORE January 1.
Never give up on your resolution a month before you start it! Now is the time to prepare. If your plan is to lose 30 pounds and get healthy starting Jan 1 – you’re already in the wrong mindset.
Make a conscious effort to start eating right and training immediately. If you are used to at least a little disciple now, your resolution will be that much easier to stick to once you go ‘all in’ on Jan 1.
Schedule calorie burning time throughout the Christmas Season. Park further away from your shopping destination. Take the stairs instead of the escalator. Burning extra calories is great in a gym and perhaps the most effective option, but it’s NOT the only option.
’Small and frequent’ is an important rule of thumb – especially for proper eating and exercise during the Holidays. Any amount of aerobic activity increases metabolism while exercising, but moderate to intense exercise can keep your metabolism elevated for 2 to 10 hours after you've finished your walking, biking, or swimming session.
In addition, any muscle you’ve built before or during the Christmas Season can also help you burn off those inevitable extra calories. Those who are already involved in a solid fitness and weight training regimen will stave off the Holiday pounds most effectively.
To get your body out of ‘starvation mode’, start eating frequent, small, healthy meals. Social conventions have led us to believe that 3 large meals a day are sufficient to maintain a health body – and most don’t even hit that mark. Often, we tend to miss a meal or two throughout the day and think nothing of it. If this sounds like you – your body thinks it’s starving! To increase and maintain a higher metabolism, take time for eating – snacks aren’t necessarily a bad thing if they’re small portions and healthy.
Welcome to the end of ‘Resolutions’. This time next year you should be well in the groove of better fitness. Take advantage of any time off from work – start your fitness regimen today, and be ready to commit ‘all out’ on January 1. Your body will love you for it!
Wednesday, December 17, 2008
Tuesday, November 25, 2008
7 Common Misconceptions of Exercise
1) “I don't want to get big and bulky” – many women believe that they’ll suddenly look like Arnold Schwarzenegger if they even pick up a weight.
Trying to convince women that resistance training is a crucial part of any fitness plan is a never ending battle.
The benefits of resistance training are numerous – a few examples are: an increase in lean muscle leads to an increase in metabolism and hence more fat-burning, resistance training makes you stronger and more resilient to injuries, resistance training improves bone density and creates a more toned and slim appearance.
I have personally found that focusing on own bodyweight exercises and using resistance bands rather than purely ‘free-weights’ helps women get over their initial fear of resistance training. I can then add in some weight training later.
2) “I just want to tone up” or, “I just want to lose this bit of fat right here"– the belief in spot-reduction is another major misconception.
Most women who ask to lose fat in just one spot, or ask to convert fat to muscle really need to lose 20-50 pounds. The jury is still out in the scientific community about spot reduction. It’s a highly controversial subject and success has only been proven for elite athletes with extremely low body fat. For the average person, they need to start by focusing on overall fat loss.
3) “I walk everyday but I still can't lose weight” – the belief that slow, steady and long cardio sessions are the best for fat loss.
Don't get me wrong, walking is great for your health and can help at the beginning of a weight loss plan if you are normally sedentary. However, slow paced walking with your friend for half an hour is not enough to generate significant weight loss.
More and more research is showing that slow steady cardio is ineffective when it comes to weight loss. Intensity of the cardio session is important and total number of calories burned is the key. The whole concept of “the fat burning zone” – the belief that we proportionally burn more fat at lower intensity exercise – has helped propagate the slow steady cardio myth. The most effective weight loss programs combine higher intensity cardio with resistance training.
4) “I have a slow metabolism! “It must be my thyroid.” “My grandmother was overweight.” “I'm just destined to be overweight.”
I hear these variations on these saying all the time. The likelihood that it really is a metabolic issue limiting someone’s weight loss is pretty slim, but I do encourage all of my clients to get checked out by a doctor at the beginning of our exercise program. It’s best to eliminate any possible stumbling blocks – whether real or imagined – upfront.
I tend to go by the ‘Deserted Island Test’: if you were dropped on a deserted island where all you could eat was food that you picked, grew or caught and you were forced to walk miles every day for fresh water, would your thyroid or genetics stop you from losing weight?
5) “I'll start an exercise program when I'm in better shape.”
I’ve heard this one hundreds of times but it still leaves me bemused.
Study after study has shown that diet alone is not as affective as a diet combined with a structured exercise plan when it comes to weight loss.
How can you expect to get into better shape if you don’t exercise?
6) “Exercise will make my injuries (sore back, weak knee, etc.) worse.”
This is a common misconception despite the fact that exercise is the basis of most rehabilitative protocols used in Physical Therapy and recommended by doctors and chiropractors.
Each pound of body weight lost equal 4 pounds less stress on the knees and less pressure on the back. Exercise helps with postural alignment, and strengthening the bodies deep core muscles.
If you do have an injury or worry about your back or knees it makes sense to get advice from your doctor before starting any exercise program and I would recommend using a Certified Personal Trainer with a reputable company (such as Fitness Together).
7) “I'm afraid every one will be watching me.” “I don't want to look stupid.”
I’ve worked in the health & fitness profession for 16 years and I’ve got to tell you that most people are so focused on their own exercise they have no time to energy left to watch or criticize other people.
If you are really worried about this – you may want to avoid the big health clubs and try a small training studio. At Fitness Together you work 1-1 with a trainer in your own private room.
Trying to convince women that resistance training is a crucial part of any fitness plan is a never ending battle.
The benefits of resistance training are numerous – a few examples are: an increase in lean muscle leads to an increase in metabolism and hence more fat-burning, resistance training makes you stronger and more resilient to injuries, resistance training improves bone density and creates a more toned and slim appearance.
I have personally found that focusing on own bodyweight exercises and using resistance bands rather than purely ‘free-weights’ helps women get over their initial fear of resistance training. I can then add in some weight training later.
2) “I just want to tone up” or, “I just want to lose this bit of fat right here"– the belief in spot-reduction is another major misconception.
Most women who ask to lose fat in just one spot, or ask to convert fat to muscle really need to lose 20-50 pounds. The jury is still out in the scientific community about spot reduction. It’s a highly controversial subject and success has only been proven for elite athletes with extremely low body fat. For the average person, they need to start by focusing on overall fat loss.
3) “I walk everyday but I still can't lose weight” – the belief that slow, steady and long cardio sessions are the best for fat loss.
Don't get me wrong, walking is great for your health and can help at the beginning of a weight loss plan if you are normally sedentary. However, slow paced walking with your friend for half an hour is not enough to generate significant weight loss.
More and more research is showing that slow steady cardio is ineffective when it comes to weight loss. Intensity of the cardio session is important and total number of calories burned is the key. The whole concept of “the fat burning zone” – the belief that we proportionally burn more fat at lower intensity exercise – has helped propagate the slow steady cardio myth. The most effective weight loss programs combine higher intensity cardio with resistance training.
4) “I have a slow metabolism! “It must be my thyroid.” “My grandmother was overweight.” “I'm just destined to be overweight.”
I hear these variations on these saying all the time. The likelihood that it really is a metabolic issue limiting someone’s weight loss is pretty slim, but I do encourage all of my clients to get checked out by a doctor at the beginning of our exercise program. It’s best to eliminate any possible stumbling blocks – whether real or imagined – upfront.
I tend to go by the ‘Deserted Island Test’: if you were dropped on a deserted island where all you could eat was food that you picked, grew or caught and you were forced to walk miles every day for fresh water, would your thyroid or genetics stop you from losing weight?
5) “I'll start an exercise program when I'm in better shape.”
I’ve heard this one hundreds of times but it still leaves me bemused.
Study after study has shown that diet alone is not as affective as a diet combined with a structured exercise plan when it comes to weight loss.
How can you expect to get into better shape if you don’t exercise?
6) “Exercise will make my injuries (sore back, weak knee, etc.) worse.”
This is a common misconception despite the fact that exercise is the basis of most rehabilitative protocols used in Physical Therapy and recommended by doctors and chiropractors.
Each pound of body weight lost equal 4 pounds less stress on the knees and less pressure on the back. Exercise helps with postural alignment, and strengthening the bodies deep core muscles.
If you do have an injury or worry about your back or knees it makes sense to get advice from your doctor before starting any exercise program and I would recommend using a Certified Personal Trainer with a reputable company (such as Fitness Together).
7) “I'm afraid every one will be watching me.” “I don't want to look stupid.”
I’ve worked in the health & fitness profession for 16 years and I’ve got to tell you that most people are so focused on their own exercise they have no time to energy left to watch or criticize other people.
If you are really worried about this – you may want to avoid the big health clubs and try a small training studio. At Fitness Together you work 1-1 with a trainer in your own private room.
Lose 7 Pounds this Holiday Season!
Studies have shown that the average American gains 7 pounds over the Holiday season!
Many people only lose a fraction of this weight after the party is over.
This weight accumulates year after year - leading to obesity and all manner of health issues.
It doesn't have to be this way!
You can still enjoy the Holiday Season and not gain weight. In fact you can enjoy the Holiday Season and actually lose weight.
That's right - you can be slimmer and healthier by January.
While those around you are bursting at the seams why not make the commitment to start 2009 slimmer, stronger and healthier.
Watch this space as we'll be bringing you regular tips and advice on how to avoid the Holiday Bloat and finally realize Your True Physical Potential!
Many people only lose a fraction of this weight after the party is over.
This weight accumulates year after year - leading to obesity and all manner of health issues.
It doesn't have to be this way!
You can still enjoy the Holiday Season and not gain weight. In fact you can enjoy the Holiday Season and actually lose weight.
That's right - you can be slimmer and healthier by January.
While those around you are bursting at the seams why not make the commitment to start 2009 slimmer, stronger and healthier.
Watch this space as we'll be bringing you regular tips and advice on how to avoid the Holiday Bloat and finally realize Your True Physical Potential!
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