Does your weight loss plan look like this?

A study by the North American Association for the study of Obesity looked at cardio exercise and weight loss with a group of untrained individuals. Their workout plans consisted of 60 minutes of aerobic exercise for 6 days a week. They followed this group for 12 months and reported on their weight loss. With this program they were working out for roughly 360 minutes per week for an entire year (if they completed every workout).

The researchers found that the women in the group lost a total of 3lbs on averages while the men lost about 4lbs for the year. This compared to a control group who did not exercise and gain an average of 1.5lbs. Diets were not restricted in these programs.

It is obviously better to be 3-4lbs less than 2lbs heavier by the end of the year, but look at the work this group had to put in. Working out 6 days per week for 60 minutes is not easy to do. And with such a small weight loss result, it just doesn't seem worth it.

So how can this be if they worked out so much and didn't lose much weight? The two main reasons are the diet wasn't modified and they did not focus on strength training. When will everyone learn that the best way to lose weight is to focus on strength training.

If you want to lose 3 times as much as the subjects in this study in just 6 weeks you can check out my Accelerated Fat Loss Program. This is a 6 week challenge that will be starting this January. You can sign up for more information here.

Mike Deibler M.S., C.S.C.S.
www.sandiegopremiertraining.com

How Often Should You Workout?

We are always trying to find the secret ingredient to losing weight. Unfortunately there is no one thing that you can do. Instead we need a combination of a healthy diet plan and an exercise routine.

A new fat loss study however is showing one thing that has proven to work very well. The number of days you exercise per week has a huge impact with weight loss. This study took individuals and broke them up into groups. One group did no exercise, one group exercised 2 times/week, one group exercised 3-4 times/week, and one group did 4 or more time/week for 8 weeks. Each person had to do 30 minutes of exercise per workout session.

The study found that the group that exercised 4 or more times per week saw the only significant weight change over 8 weeks. In fact they lost on average 13.3lbs. The other two exercise groups lost an average of 4lbs while the control group who did not exercise gained an average of 1.2lbs.

What we can take from this study is that the number of days that exercise is performed will have an astounding effect on overall fat loss. When you start an exercise program you need to make sure you are performing a routine for at least 4 days per week. This can be a combination of strength training and cardio training. There is no excuse not to be able to fit 4 days of 30 minutes of exercise into your schedule. Remember though, just adding an exercise program will not guarantee weight loss. You must also implement a healthy eating plan.

Mike
www.sandiegopremiertraining.com

Holiday Hangover Workout

Well it is the time of the year where I feel like every weekend is some kind of holiday party so I am surrounded by food and drinks. It is times like this that I am thankful that I take care of myself the earlier part of the year and can splurge alittle now. Even when I do splurge though I usually feel pretty bad the next day and want to make up for it with a good workout. Being in San Diego we are lucky since we can workout outside pretty much all year round. I did this workout at a park near my house, but you can modify it for an indoor gym workout too.

Warm Up:
1/2 mile run to the park followed by a dynamic warm up:
20 Yd Skips w/ arm swings
20 Yd "A" Skips
20 Yd "B" Skips
20 Yd Side Shuffles
20 Yd Lunge with reach
20 Yd Bear Crawls

Workout:
(I made each station at different parts of the park so I had to run about 50 yds to each)

10 Pull Ups (used a swing set)
10 Box Jumps (used a table)
25 Push Ups
10 1 Legged Squats (on a bench)
20 Sit Ups
20 Yd Sprint back to the beginning

I went through this circuit 3 times taking breaks when I needed them. I didn't time it but it probably took about 30 minutes to get through. It was a great cure for the holiday party hangover.

Mike
www.sandiegopremiertraining.com

How Many Calories Should I Be Eating?

This video clip will show you exactly how to find out how many calories you shoud be eating depending on your goal using a free online tool.

Capture your screen in seconds

Mike
www.sandiegopremiertraining.com

Healthy Thanksgiving Recipe

Looking for something alittle better to cook this holiday season? Try this recipe out from www.acefitness.org


Cornbread & Sausage StuffingProvided by EatingWell.com

Serves12
Prep Time25 min.
Total Time50 min.
Nutrition Profile: Healthy Weight Low Calorie Low Cholesterol
Cornbread stuffing, a Southern favorite, is a nice change from more traditional white-bread stuffing. Our delectable recipe uses Italian turkey sausage, rather than pork, and omits all the butter and cream to cut the fat by two-thirds. The stuffing is lower in sodium as well and so easy to make that it’s sure to become a favorite side year-round.

INGREDIENTS
1 pound sweet Italian turkey sausage, (about 4 links), casings removed
2 cups finely chopped onion
1 1/2 cups finely chopped celery
1/4 teaspoon salt
Freshly ground pepper, to taste
2 pounds prepared cornbread, cut into 3/4-inch cubes (about 12 cups)
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh sage
1 1/2 cups reduced-sodium chicken broth

COOKING DIRECTIONS
Step 1 Preheat oven to 325°F. Coat a 9-by-13-inch baking pan with cooking spray.
Step 2 Cook sausage in a large nonstick skillet over medium-high heat, stirring and breaking up with a wooden spoon, until browned, about 10 minutes. Add onion and celery; cover, reduce heat and cook, stirring occasionally, until tender, about 10 minutes. Transfer the mixture to a large bowl. Season with salt and pepper. Add cornbread, parsley and sage.
Step 3 Bring broth to a simmer in a small saucepan. Pour 1 cup over the stuffing mixture and toss gently (the cornbread will break into smaller pieces). Add as much of the remaining broth as needed, 1/2 cup at a time, until the stuffing feels moist but not wet. Spoon the stuffing into the prepared pan and cover with foil.
Step 4 Bake the stuffing until thoroughly heated, about 25 minutes. Serve warm.

MAKE AHEAD TIP
Prepare through Step 3, cover and refrigerate for up to 1 day. Bake at 350°F until hot, about 30 minutes.

NUTRITION INFO
Per serving
Calories: 242
Carbohydrates: 34g
Fat: 8g
Protein: 10g
Dietary Fiber: 2g
Saturated Fat: 3g
Monounsaturated Fat: 0g
Cholesterol: 29mg
Potassium: 79mg
Sodium: 692mg
Exchanges: 2 starch, 1 medium-fat meat
Carbohydrate Servings: 2

What Are You Having For Thanksgiving?

I always like to remind my clients how fast calories can add up over the holidays. If you been training hard all year and eating right the majority of the time dig in. If not be careful. There are moderate portions. Most people probably have more than this?

1 Glass of wine………………………….120 calories
1 oz of potato chips……………………..150 calories
1 tablespoon of dip……………………...75 calories
3 cups of salad with diet dressing………100 calories
6 oz of cured ham……………………….300 calories
6 oz of turkey……………………………340 calories
½ cup of cranberry sauce………………..190 calories
½ cup of stuffing………………………...180 calories
½ cup of mashed potatoes……………….150 calories
½ cup of gravy…………………………...150 calories
½ cup of green bean casserole…………...225 calories
½ cup of candied sweet potatoes………...150 calories
1 dinner roll with butter………………….155 calories
1 piece of apple pie………………………410 calories
½ cup of ice cream………………………145 calories
1 cup of coffee with cream and sugar…...50 calories

For a Grand Total of 2,890 calories
Fun to eat but would take walking approx. 28.9 miles to burn off.

Mike
www.sandiegopremiertraining.com

Get A Head Start On Your New Years Resolution

I always try and preach to my clients to get a head start on their New Years Resolution. This is the time of year when most people are stressed at work to get everything done before the holidays and their exercise program usually suffers. This means they gain a few extra pounds. Be honest, how many people do you know that do not gain any weight over the holidays.

Why do we have to wait until January 1st to start? Will things really be that better then? You will actually be worse off. You probably will be 5-10lbs heavier and have more work to do. The bottom line is there is never a perfect time to get started on an exercise program. You will always be able to think of some reason why you should put it off. Once you realize this you can finally accept the fact that it is going to be hard but you will start immediately.

This doesn't mean you have to start everything all at once. If you feel like you will get overwhelmed just take it one thing at a time. First you can start a strength training program 2-3 days per week. Once you developed that routine you can add a cardio program a few days a week. Then finally you can start to control your eating habits. While this is very effective and will work, just remember if you are not doing all the pieces at once your results will be much slower so do not expect miracles right away. If you do start now though you will prevent yourself from added those extra holiday pounds. Think about how much better you will feel about splurging for the holidays because you exercised as much as possible before them.

If you need a little extra help you can check out this program to get you started. It is a great program that will explain how to burn fat and build muscle with proper nutrition and exercise. Just click on the link below to learn more.

Click Here!

Thanks,

Mike
http://www.sandiegopremiertraining.com/
http://www.myworkoutcreator.com/

Workout Finisher

One of my favorite ways to end my workouts each day is with a finisher. Finishers are high intense mini workouts to finish you off. There are a number of different types of finishers you can do. These can include intervals, circuits, sprints, plyometrics... They will almost feel like short cardio sessions because they will elevate your heart rate very high in a short period of time. If you are interested in a fat loss program they can be a great addition to your workout routine. I put together a short circuit as an example below. This is a 150 workout meaning you will perform 150 reps of a few different exercises as fast as you can. Try and time how long it takes to finish. Periodically do it and see how your time will improve.



Feel free to post your time in the comment section.

Good Luck,

Mike
www.sandiegopremiertraining.com

3 Steps To Improve Your Posture And Flexibility

Flexibility is one major component of fitness that is often overlooked. It is because of this I see so many injuries. A proper flexibility program should be the foundation of an exercise program to help improve posture and reduce injuries. When you have a posture deviation there is usually tightness in one area and weakness in another. For example we often see individuals come in with rounded shoulders. This comes from certain muscle tightness and weakness. You need to address both to see maximal improvements. Here is a 3 step process to help improve posture.

1. Myofascial Release:

The Wikipedia definition of Myofascial Release is a form of soft tissue therapy used to treat somatic dysfunction and accompanying pain and restriction of motion. This is accomplished by relaxing contracted muscles, increasing circulation, increasing venous and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia. What this means is when we are tight it is usually caused by injury or inactivity of a muscle. This can develop into adhesions that form in the muscle, or knots, that may limit range of motion. In order to bread up these adhesions we can use myofascial release. This involves applying pressure to adhesions to relax them and break them up.

This can be done by massage or foam rolling. There are many pieces of equipment you can use to help break of these knots. Two popular methods are foam rolling and a massage stick seen below:









Using our example again with rounded shoulders, a great place to foam roll would be the lats. These muscles are often tight with this posture distortion.

2. Static Stretching:

Once you have started to workout out any scar tissue or adhesions that have built up you can begin stretching them out with static stretching. This is your typical stretching protocol. You hold a static stretch usually for around 30 seconds. You need to hold it for at least this long so that your muscle has a chance to relax and lengthen longer than normal. It should never hurt to stretch. Only take the muscle to a point of minor distortion. If you stretch too far you are likely to injure yourself.

When you see rounded shoulders a great static stretch would be the pectoral muscles. An easy way to stretch here is standing in a door way holding on to the sides with your arms and extending your chest and shoulders through.
3. Strengthening Exercises:

Finally once we have done the necessary stretching you need to incorporate a strengthen exercise. Even if you gain flexibility in tight muscles, the weak ones may not be functioning properly. When you have a tight muscle, the antagonist or opposite muscle will most likely be weak and inhibited. This muscle needs to be strengthened to see maximal benefit for range of motion.

Going back to our example of rounded shoulders we need to strengthen the rhomboids and middle/lower trapezius. These are important posture muscles that become weakened with long periods of sitting at a desk. A great exercise here is the SB Cobra seen below.



Mike
www.sandiegopremiertraining.com

Why am I always getter hurt?

I recently received an email from someone asking why they keep getting hurt in their exercise program. Injuries can occur sometimes and there is little you can do to prevent them. There are many proactive approaches you can take, however, to significantly limit injuries during a workout. The two biggest reasons I usually see for injuries either from exercise or daily activities are poor postural alignment and/or weaker stabilizer muscles.

1. Poor Postural Alignment:

Most people suffer from some postural distortion. Common distortions include rounded shoulders and an anterior pelvic tilt. Imbalances such as these can cause serious injury if they are not corrected. When you suffer from a posture issue there are two things that are occurring. First you have one muscle that is overactive, or too tight, and is pulling a joint in one direction. On top of this you also have the opposing muscle that is too inhibited or weak and it cannot support the pull of the tight muscle.

For example if you look at someone who has and anterior pelvic tilt. This means the have a forward tilt of the hips which you can see with an increased lower back curve. One common explanation is they have hip flexor muscles that are overactive and too tight, which will pull the pelvic bone down in the front. On the opposing side the will most likely have weak abdominal muscles that cannot support the extra pull and allow the hip to be pulled forward. This posture problem can result in lower back pain because of the pressure placed on the spine. This is a classic example of how the site of the pain is usually not the site of the problem. This correct this issue you would need to incorporate an intense stretching routine for the hip flexor and a strengthening routine for the abdominal muscles.

2. Weak Stabilizers:

When most people start an exercise program they are very motivated and want to get the most out of their workouts. This means they will lift very heavy weight and push themselves as hard as they can. While it is great they are motivated this again can lead to serious injury. Most people only want to work the muscle that they can see. These are the bigger, "sexier" muscles like your pectorals, latissimus dorsi, biceps, triceps.... When you only focus on these muscles you probably will not strength the smaller muscle that support the joint.

For example if you want to get a bigger/more defined chest you will probably start performing the bench press exercise. This is a great exercise to work the pectoral muscles but this is not a great place to start. If you only train these larger muscles they will get stronger and you will need to increase weight to continue to improve strength. This type of exercise will not work your rotator cuff muscle very effectively however and these muscles help support shoulder stability. If you keep increasing weight without training these stabilizer muscles it is a matter of time before you will put too much strain on the shoulder and have an injury.

You need to start an exercise program with exercises that improve joint stability so you can eventually improve overall strength.
Here is a great exercise that will help improve shoulder stability.



Mike
San Diego Boot Camp

Technology is Amazing

Technology may be responsible for much of the obesity problems in America but it is also helping us change this. Food logs are a great and effective tool for weight loss. The problem is we are too lazy to keep them. It takes time to find out how much you ate, how many calories it was, then write it down and add it up. There is a new iPhone App that is changing this. Check out this video:

FoodScanner Demo from Andy Smith on Vimeo.

The Fastest Way To Lose Weight:

As a society we are getting lazier and lazier and fatter and fatter. With the amazing technological advances we are finding ways to get more done with less effort. It is no surprise then that everyone wants to find that magic pill for weight loss. You see claims everywhere no a days. Drink this juice that comes from berries in the jungle and you will lose weight or take these pills and you will drop pounds instantly.

Bottom line is all of these claims cannot be backed up. They are all marketing techniques to get you to buy there product. With all the new food products and exercise equipment you would like that we have made amazing discoveries to help with weight loss. Sorry to say but it is not true. We have figured out more efficient ways to lose weight and build muscle but the foundation has always been the same. If you seriously want to lose weight here are some crucial things you need to start doing to lose the weight fast:

1. Keep a food log
The number of calories will vary from person to person but keeping track of everything you eat will give you an understanding of what you are putting in your body. The majority of the food you write down should be nutrient dense foods. Prepare meals yourself that way you know exactly what you are eating. It is very difficult to overeat when you consistently eat nutritious foods.

2. Strength Train at least 2 days per week
Many feel that cardio is more important if you are trying to lose weight but strength training is the only exercise that will promote muscle gain or limit muscle loss. Forget about lifting light weight for more reps. The best rep range for fat loss will be from 8-12 reps with moderate to heavy loads. You should be stressing your muscles each set of every workout.

3. Cardio exercise at least 2 days per week
This is usually the part of the program everyone will remember to do. To increase fat metabolism you need to increase your intensity. You will burn more fat in less time. Interval workouts are a great way to increase your intensity for cardio workouts.

Mike
San Diego Boot Camp

Recent Article in Time Magazine

Many of you have probably read the article in Time Magazine, "Why Exercise Won't Make You Thin." It was tough to read this article without getting a little upset being a fitness professional. I take my job extremely seriously and pride myself in keeping up with research so that I can create a program that is going to get the best results. The author does mention many of the benefits of exercise such as reducing disease, improving mental health, and others. He claims that if you exercise you might actually gain weight because you are going to eat more calories than you burned.

First off, yes if you eat more calories than you burn than you will obviously gain weight. The fact that he says intense exercise will increase your appetite for sugary food is false. It is important to look at all the research when making claims not just one or two. Many studies have shown that high intensity training will lead to a decrease in appetite according to Neil King, and exercise scientist at the University of Leeds in England. If you don't believe me try a sprint workout and see how much you will be able to eat after that if you can even eat anything.

The author of this article does not mention what kinds of food he is eating as well. There are certain healthy foods that will be more filling than simple sugar type foods like donuts. The main problem is people sometimes don't realize how many calories exercise burns. It is usually a lot less than than you expect. This does not mean it is not necessary. Yes it is possible to lose weight without exercising. Look at people from Third World countries. If you don't eat much you cannot gain weight. Problem is that only exercise will increase muscle mass and bone mass. This means that if you try and lose weight without exercise you will lose muscle mass and bone density, both of which can lead to serious health issues.

If you have been gaining weight consistently it means you are consistently eating too much. If you start and exercise program you may just stop gaining weight and not lose weight. You need the combination of a healthy diet along with exercise for a weight loss program.

I could go on and on with problems that are stated in this article but I think you get the point. Exercise needs to be a huge component of a weight loss program. This doesn't mean you can't lose weight without exercising but it is the healthiest way to do so. That article ends with the author saying he might skip his part of his workout the next day, because for some reason he thinks that is the reason he cannot lose weight. I would love to see him complete get off is exercise program and see if he starts to lose weight. And if he does I guarantee he will not be happy with the weight loss and will feel much worse than he was while exercising.

Mike
San Diego Boot Camp

For an amazing program that will show you exactly how you need to train and lose weight Click Here! This program is exactly what I am talking about with how to exercise and eat right to lose weight.

My Knees Hurt

Unfortunately most people that start an exercise program suffer an injury at some point. Sometimes we get certain aches and pains that are pretty hard to avoid. Most injuries, however, can be avoided with a well structured program.

One of the first mistakes people make when trying to lose weight is skip strength training and start with cardio. I have seen many runners complain of knee issues. When I ask what type of conditioning program they are on the two things they usually do not mention is stretching and strength training. Some people think there is a need to "get into shape" before hitting the gym. They want to get in better condition so when they workout with weights they will be stronger. Running will not get your muscle stronger. You will improve your endurance running. Strength training will get you stronger. You want to make sure your muscles, joints, and connective tissue are ready for the impact of running. If anything you want to strength train to get in shape for running.

Stretching is another huge component that is often left out. We get the urge to jump right into a program and kill ourselves to get weight off. If you can be patient and start with a basic strength training and flexibility program you will dramatically decrease your chance of injury. It is ok to walk away from a work with energy. You should not be completely wiped out every time you workout. Especially if you are just getting started. Build up a strong base and then you can get out running 5 miles a day.

If you often have pain from running you need to re-evaluate your program. It is ok to take a step back so we can take a bigger step forward.

Q & A from fatblastzone.com

Why do some people say it’s better to exercise in the morning versus the evening?

There are a number of reasons why an individual would consider the time of day to perform exercise. Many of these reasons that people perform workouts in the morning or in the evening, however, are not always necessary. Research has shown that there is a difference in hormone levels, mood, ability, and other traits depending on the time of day. These variations are based off of the circadian rhythms that we follow. Our bodies regulate things such as blood pressure, core temperature, and metabolism depending on the time of day.

This pattern would make it seem as if there are preferred times to workout during the day. Many people believe that morning is the best time to workout because testosterone levels are at their highest point in the morning. While this is generally true, cortisol, which is a catabolic hormone, is also at its highest in the morning, . Studies have also shown that there is a greater rise in testosterone levels after evening workouts when compared to morning workouts. The truth is that neither of these differences in hormonal levels are significant enough to really make a noticeable difference in your results. One fact that has been proven is that the body’s core temperature rises throughout the day. Studies have shown an increase in performance levels with athletes in the afternoon/evening workouts when compared to the morning. Because of the increase in temperature, muscles are stronger, more flexible, perceived exertion is less, and reaction time will increase.

The problem answering this, however, is everyone is different. We all have different circadian rhythms and our bodies will react to exercise differently throughout the day. You need to determine the best time for you to workout. This will be through trial and error. Try a few morning workouts and a few evening workouts and see which ones produce better workouts. The bottom line is to make sure you are taking the time to exercise regardless of the time of day. If you have time in the morning, then workout then. If you have time later in the day, then do it at night. Anytime you workout will produce significant results as long as you are performing a safe and effective program and eating a healthy diet.

Mike
www.sandiegopremiertraining.com

The Best Ab Exercises

One question that every personal training has been asked is, "what is the best ab exercise I can do?" As with most answers you will receive from a personal training you will hear it depends. This really is true. It depends on what exactly you are looking to accomplish. Are you trying to get a stronger core for a sport? Do you want a six pack? Are you trying to improve back pain because of a weak core?

You can start to see how this becomes a tough question for a trainer to answer. Regardless of your goal however you core musculature needs to be trained. There are two types of core exercises that you can do. Both are necessary for any type of goal. These are core stabilization and core mobility exercises. First, you need to master core stabilization exercises. These are exercise where stress is placed on the abdominals and other core muscles but the spine does not move. It is the goal of these types of exercises to learn to use your core to prevent your spine from movement. One of my favorite "ab" exercises is a core stabilization exercise called the spiderman mountain climber.



Core Mobility exercises are those in which you actually have your spine move. These are your more traditional ab exercises such as sit ups, crunches, and twisting. With these and all core exercises the more body parts your can incorporate the better. Total body ab exercises will work the core the way it was meant to be trained and will burn more calories. For example Burpees may not seem like an ab exercise but when performed correctly they will work the abs as well as many other body parts.

Having Trouble Losing Weight?

If you have been dieting and exercising and not seeing the results you want it can be very frustrating. Sometimes it is very hard to determine what the cause is for such slow or no results. If this sounds like you check out your weekends.

A study conducted at the Washington University School of Medicine in St. Louis found that study subjects on diet and exercise programs lose weight slowly because they eat more on the weekends. The original purpose of the study was to put individuals on a low calorie restricted diet to see the effects on aging and disease.

Participants were followed for one year with their diet and exercise program. They found a consistent trend that subjects would increase their calories and not lose any weight or even gain weight over the weekends.

Without a diet and exercise plan it would have lead to an increase in an average of 9lbs per year. So sometimes going 1 year and not gaining any weight is a successful year. This shows how hard it can be to actually lose weight, even with an exercise program.

Keep working hard.

Mike
www.sandiegopremiertraining.com

Are You Insane?

Albert Einstein once said, "Insanity is doing the same thing over and over and expecting different results." I think most individuals that workout are pretty much insane. Why do we do the same thing over and over and assume that we will get better results if we keep doing it. Bottom line is something has to change. Whether it is your diet, exercise routine, or sleeping patterns something needs to be different or you will not see any new results. Here are common statements I hear. If they sounds common take my recommendations to finally get results.

1. "I have tried everything and nothing works."

No you haven't tried everything. If you have you would be where you want to be. Most likely you tried a few things for a week or so, didn't see the results, the results weren't fast enough, or you couldn't stick with it for long enough. Whatever program you go on, give it a chance. Stick with something for at least 3 months before giving up. There is a program out there for everyone it is just a matter of finding it and staying with it.

2. "I eat really healthy and still can't lose weight"

You may be eating healthy but you can gain weight eating the healthiest food on the planet. You may have a problem with portion size. Usually when someone makes this statement I have a hard time truly believing them. If you really did eat healthy you would not have a weight problem. Be honest with yourself. If you wrote down your diet everyday for a month and gave it to me would you still say you ate healthy? Maybe you are just confused with what healthy eating is and need to speak with a professional to help you.

3. "I work my abs everyday and cannot see a six pack"

Your abs are just like every other muscle in the body. They need a day or two to fully recover from a workout. You wouldn't training your legs or arms everyday so there is no need to train your abs everyday. Also, just because you do abdominal exercises doesn't mean you will lose fat over your stomach. You will burn calories from all over your body regardless of what exercise you do. Everyone is different with where the majority of fat comes from. It eventually will get to your stomach though so keep working. If you can't see your six pack you need to lose fat not do crunches. Concentrate on diet and increasing overall activity. Once you get the hang of that you will start to see definition.

Mike
www.sandiegopremiertraining.com

Burning Calories

I often get the question, "How many calories am I burning during this workout?" Unfortunately I don't have an exact number. No one will. Even if you have a heart rate monitor or Body Bug it is all estimation. Even though it is not exact it will get us in the ball park to estimate it. One site I often use to calculate calories burned is http://www.caloriesperhour.com/. You can choose from a large list of activities from vigorous weight training to digging worms (it is on there). This will give you an idea of how many calories you will burn for a given workout. Knowing approximately how many calories you are burning give you an idea of how long it will take to lose weight. If you burn 300 calories each time you workout for 5 days that is 1500 calories. It takes 3500 calories to lose a pound of fat. Now I can determine how long it would take to lose 1 pound if I was eating at my metabolic rate. At this rate it would take about 2 weeks to lose 1 pound.

After exercise we do burn extra calories from our workout too. During exercise we are using energy and oxygen supplies which all need to be restored. This means our metabolism will remain elevated hours after we finished working out. The length of this increase will depend on the intensity. To get an idea you can take the calories burned during the workout and multiply it by .15. So if we burned 300 calories in our workout then we can expect an additional 45 calories burned through this raised metabolism. It is not a huge number but can add up if you are exercising often. The number will increase as the intensity increases.

Mike
www.sandiegopremiertraining.com

What Supplements Should I Be Taking?

The supplement industry has grown into a multi billion dollar industry. With everyone looking for the next best thing, people will spend a large sum of money testing different supplements. For the most part you are pretty much throwing your money away. Usually you are spending your money on good marketing techniques. If you are just starting a workout routine there is really no need to take any supplements. Maybe a multivitamin but that is probably it unless your doctor has prescribed something for you already. Workout and eat a healthy diet and you will get the results you are looking for. Every now and then we all need a little push or extra motivation to keep going. This is where some supplements will help. Supplements should only be used to either stick to a program or to help get a little extra out of your workout. No supplement out there will melt away fat and build muscle without the workout and diet. Anything legal at least. This brings me to my next point. If all of these supplements really worked then they would be illegal for athletes. If you gained that much of an edge by taking a specific supplement they would be banned in the sporting world. The reason most supplements are not banned is because they don't really do that much. Some will help give you a better workout but do not expect amazing results by taking a supplement. If you want to try a supplement out stick to the basics. Here are a few that have had some good studies showing some positive results:

1. Whey and Casein Protein Blend
2. Creatine
3. Beta Alanine
4. Caffeine

There are more supplements out there that have some benefit but these are just a few basic ones that may be considered in you are trying to improve your workouts. Never count on a supplement to get you to your goal. Anyone that says it will is lying. Your workouts and diet are getting the results you want, not the supplements. If taking a supplement will help you workout harder or eat better than it is worth considering.

Mike

www.sandiegopremiertraining.com

Boot Camp Classes

If you leave near the beach you will notice more and more beach boot camp classes coming up. They are even filling up local parks and gyms as well. If you have never experienced how of these classes I highly recommend trying it out. They are not for everyone but are worth a shot. Boot camp classes will combine high intense cardio exercises mixed with strength exercises. Most exercises will include body weight or partners but often times addition equipment such as medicine balls, resistance bands, and kettlebells will be used. Boot Camp style classes are great for a few of the following:
1. Burn a ton of calories in a short period of time.
2. Workout outside and away from the gym.
3. Avoid boredom with nontraditional exercises and activities.
4. Meet individuals with similar fitness interests.

Whether you are looking to lose 50lbs, just tone up alittle, or build more muscle you will find boot camps to be very beneficial. Change up your routine by adding a boot camp class in once or twice a week.

Here is a clip from one of my beach classes:


Mike
www.sandiegopremiertraining.com

Effective Planning Gets Better Results

We often associate plateaus with strength training. This means you are stagnant in your routine and aren't noticing improvements in muscle strength, size, or weight. We can also hit plateaus with cardio as well. We get stuck in a routine and do not see the same benefits that we use to. One thing that most people will not do with an exercise program, whether it is their cardio or strength routine, is plan ahead. We are usually only concerned with the now. This is one reason so many people drop out of a program. Just like most things in life you need a strategy. Going to the gym and hopping on the treadmill until you get tired is not going to work. You may be able to do it for awhile, but without structure you are not going to see any progress. Look at your workout routine you are doing right now. Can you even look at it? Is it written down somewhere or do you just walk in to the gym and do whatever you feel like? Write down your program and how long you plan on doing it for. It is easier to work in shorter bursts. If I know I am going to do a specific routine for 1 month I am more likely to stick with it. Here are two things you need to do for your cardio routine to get better results and to be more likely to stick with it:

1. Be specific with your workouts.
Don't go into a workout without know exactly what you will be doing. The easiest way to do this is the F.I.T.T. principle. This means you the Frequency (how many days per week), Intensity (usually a percentage of your max heart rate), Time (how long you will be working), and Type (what form of cardio you are doing). Set your goals up before your workout so you know what you are shooting for.

2. Periodize your program.
Once you set up your FITT workouts you need to adjust them progressively. This means every 4-6 weeks you adjust one or more of the variables. For example maybe you started with 3 days of week so now you will bump it up to 4. You might increase the intensity on one of the days and decrease the time. You can literally make hundreds of easy adjustments to make a different cardio workout.

Stick to these two principles for your cardio workouts and you will be seeing faster and better results. You can try this with your strength training as well.

Mike
www.sandiegopremiertraining.com

Weight Loss For Women

3 Reasons Women Must Strength Training For Weight Loss:

I recently attending the NSCA's Personal Trainer Conference. I had the privilege of hearing Rachel Cosgrove present on strength training for women. It is great to hear a fellow professional preaching the same ideas that I have for so long. Women are often hesitant to start a strength training program because they feel they are going to get huge muscles. They get so caught up in this myth they lose sight of all of the other benefits of strength training. If you are trying to lose weight you need to incorporate a strength program first, then focus on cardio.

1. Prevents Bone Loss:
Although both men and women can suffer from osteoporosis it is predominantly seen in women. This is such a preventable disease. It is clearly shown that weight bearing exercise, such as strength training, will improve bone density. There is no reason why anyone should not do everything they can to prevent this disease.

2. Effective For Fat Loss:
Most women will associate strength training with gaining muscle, but most forget how great it is at burning fat. If you do not strength train you will lose muscle mass. If your weight doesn't drop as you age it means you are gaining fat and losing muscle. We want the opposite to happen. We can build more muscle and at the same time burn more fat than we probably would performing just cardio.

3. It Prevents Injury and Strengthens Joints:
When you decide you want to lose weight the first thing you probably think of is to start walking, running, or doing some other form of cardio. This type of exercise will put tremendous force on the joints that you are probably not use to. You need to start strengthen first before you put this stress on the body. This is why so many individuals hurt themselves trying to exercise.


Mike
www.sandiegopremiertraining.com

Healthy Food in Your Area

I recently was shown this new website www.goodfoodnearyou.com. As soon as I saw it I had to share it. On this site you can enter your address and it will list all the restaurants in your area and show the healthiest items on the menu. Not only can you visit this site on your computer but it is now an app. for iPhones and Blackberries. I would highly recommend downloading it if you can and checking it out. You can't have an excuse now for not picking the healthiest choice when you eat out. It is mapped out for you already. Even if you, for some reason, decide to go to Burger King, it will give you the best option to get. Isn't technology amazing.


Mike
www.sandiegopremiertraining.com

Know Your Protein

If you have ever been to a GNC or other nutrition/supplement store you are probably noticing more and more protein supplements out there. With so many choices it is hard to know what is good and what is going to work the best. Here is a quick summary to help you understand some of the differences if protein sources out there.

Whey Protein:
Whey protein is probably the most popular choice for protein supplements. Whey will come in three forms. These are concentrate, isolate, and hydrolyzed. The main difference of these three forms is the quickness it can be broken down. Concentrate is the least processed form but will require the longest to breakdown and has the least available protein. Isolate is more processed, quicker to absorb, and has impurities removed. Hydrolyzed whey is predigested by enzymes which allows them to be absorbed by the bloodstream the fastest.

Casein Protein:
This is the main protein found in milk. It has been shown to be a superior source of protein. This type of protein releases amino acids much slower into the blood stream for a constant supply for a longer time.

Soy Protein:
Soy is another high quality protein even though it is a plant source of protein. Soy has a great antioxidant effect on the body which is a great addition to a protein source. Some believe that too much soy can increase estrogen levels which will have adverse effects on body building. This, however, has not been proven conclusively with research. Milk is a better protein source for muscle repair while soy has benefits with it antioxidant effects.

Other notes:
While it is important to have a protein that is easily absorbed and digested the muscles can only handle so much at one time. Anything left over will be stored as fat, converted to glucose, or excreted. Try and take your protein in smaller portion sizes when possible. Many supplement companies are now combining whey protein with casein protein for a constant supply of amino acids. Research is showing this is the best way to approach post workout protein supplementation. Remember protein will help repair muscle that has been damaged during a workout. It is not a magic powder that will lead to huge muscles. If you are trying to get bigger you need to make sure you are in a positive protein balance throughout the day. Supplementation will help but make sure you are also getting protein from whole food sources.

For a great example of a whey and casein blend protein go here: http://www.mynutritionals.com/michaeldeibler/ just click on critical protein


Mike
www.sandiegopremiertraining.com

Source: Wells, D., The Post-Workout Protein Puzzle. Strength and Conditioning Journal 31(1), 2009.

Here is a video clip to go with my last posting on a tabata workout. Enjoy.




Mike

Effective 4 Minute Workout

You probably hear commercials that claim you can get a great workout in a few minutes a day. Sometimes there is some truth to this, while others not so much. The Tabata Protocol is probably one that you may not have heard of before. This type of workout is based from a study by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. In this study Dr. Tabata showed that you can improve aerobic and anaerobic capabilities in a 4 minute interval workout. He used intervals of 20 seconds of very intense braked cycling with 10 seconds of rest. This type of workout can be carried over into a gym or at home easily. This 20 seconds on and 10 seconds off protocol seem to stress different energy systems in the body making it an overall more effective workout than moderate paced cardio.

This type of training is not a miracle fat burning workout. It should not replace your normal workout routine. What it is a great workout if you are short on time or a great way to finish your current workout routine. Try it out after your next workout. Once you complete your normal routine try this Tabata style circuit to finish you off.

Example:
Jump Squats
Clap Push ups
Lunge Jumps
Mountain Climbers

Remember you perform each exercise for 20 seconds then rest 10 and move to the next. In this example you would perform two circuits to get the full 4 minutes. During the exercise to get the full benefit you must be working hard. You want to make each interval as intense as you can.

Good Luck,

Mike
www.sandiegopremiertraining.com

Can you believe everything you read?

Now that the Internet has provided a means to share information among billions of people, chances are there is a lot of bad information out there. From supplements to workout routines. It is hard to tell what will work and what will not. Bottom line is, you should always question claims and do your own research before trying anything. The Internet can be a great source of information if you find it from the right places. Here are 10 Red Flags to look out for with Internet claims:
1. Recommendations that promise a quick fix
2. Dire warnings of danger from a single product or regimen
3. Claims that sound too good to be true
4. Simplistic conclusions drawn from a single study
5. Recommendations based on a single study
6. Dramatic statements that are refuted by reputable scientific organizations
7. Lists of "good" and "bad" foods
8. Recommendations made to help sell a product
9. Recommendations based on studies published without peer review
10. Recommendations from studies that ignore differences among individuals or groups

Take a look at the latest diet and exercise fads. See if any of these flags come up. Always be skeptical of someone who claims they can help anyone in any situation. Don't let bad information and the Internet take advantage of you.

Mike
www.sandiegopremiertraining.com

Magic Weight Loss Juices

Recently, I have been seeing a ton of ads for Acai berry juice. A few years ago it was Mangostein and Noni Juice. It seems once we get tired of a magic weight loss drink a new one arises. Why do people go so crazy over these juices? The answer is marketing. Most of them work as a multi level marketing sceme so you need to convince others to promote it so you can make money.

The truth is these juices are good sources of Vitamin C and other anitoxidants. But so are most juices. You will actual find more anitoxidants in pomogranate juice and even wine. Any claim that says, "I lost weight by drinking this juice." is just not true. There is no replacement for a solid diet plan and exercise. Once you start believing that you will lose weight by taking a supplement you have fallen for good marketing.

Mike
www.sandiegopremiertraining.com

Increase you chance at weight loss success.

If you are currently trying to lose weight what are you doing? If you do not say that you have a resistance training program you are selling yourself short. I know many people are concerned that they don't want to build muscle and get big. Very few individuals have the ability to build very big muscles and if you are performing the right routine you will never have to worry about bulking up.

A resistance training program is key to any weight loss routine. Here are a few reasons why you must incorporate a strength program. Numerous studies will show that lose who participate in a cardio and resistance program will lose significantly more weight. If you are performing a good routine you will also burn more calories then cardio will after you are finished exercising. Resistance training causes more of a disruption in your body and it will take longer for your to recover. During this recovery you will burn calories.

This type of workout is the only why to build lean muscle. This is what scares some people. However, muscle is pretty dense and even if you build muscle you might actually get smaller as long as you are losing fat. Cardio exercise is catabolic, meaning it turns your body into a state where it basically eats itself for energy. Yes you will lose weight performing cardio if you are eating correctly but some of the weight will be from muscle mass. I always laugh at those commercials for diet pills that will tell you to take their pill and you will lose weight. You don't even have to change your daily routine. Then they show their studies that 80% of weight loss is pure body fat. What is the other 20% then? Why would you want to lose anything but body fat. That means, if their study is even legitimate, that people were losing muscle mass and water weight. In the same commercial it also says in the fine print that diet and exercise are necessary.

There are no magic pills. Never rely on a supplement to lose weight. Some may help a little but you should never count on it. Perform your exercise routine and eat healthy and you will lose weight fast and effectively.

Mike
www.sandiegopremiertraining.com

New Kettle Bell Video

Here is a short preview of our newest kettlebell class.

You need to sleep to lose weight

Are you feeling hungry all the time and having trouble sticking to that diet? You may need to look at your sleep patterns. Obviously, we all know why we need to sleep at least 7-8 hours. You will feel better throughout the day, more productive, you body recovers from the day before, and you will have more success losing weight. A study at the University of Chicago showed that those who slept less than 7 hours had an increase in the hormone ghrelin and a decrease in the hormone leptin. Ghrelin is the hormone that makes you feel hungry and leptin is the hormone that makes you feel full. If you are messing up these hormones you are going to feel hungry all day. Even when you eat a good nutritious meal, you will not feel satisfied and be more likely to overeat.

Bottom line you need your sleep. Not only will it help with your cravings but if you are working out your body will fully repair itself fast for your next workout. Otherwise you will never completely recover and will continue to damage your muscle.

Just another reason to make sure you are getting enough sleep every day.

Mike
www.sandiegopremiertraining.com

The New Year Is Here

2009 here we come. It is the best time of the year for anyone involved in the fitness industry. Everyone is extra motivated and ready to make this year better than the last. I am no different. Since January 1st I've been working out hard and working hard. I am ready to make this year the best year yet. With my new business starting up I am realizing how hard it is to run your own business. At times it can be very overwhelming. It is very similar to a workout program.

When you haven't been working out regular and decide to start this January it will probably be very overwhelming. There are many factors that you need to consider if you want to create a successful program. Let's focus on your strength routine first. We can later cover the nutrition plan and cardio.

You need to decide what type of program you are interested in. Think what your goal is. Are you trying to gain weight, lose weight, improve for a sport, reduce back pain....? There are different strategies for different goals. Weight loss is probably the most common so we can start there. Before you head to the gym you need a game plan. How many days can you devote to a strength program. For weight loss I would recommend 2-4 days a week. The goals is to hit each muscle group as many times as you can each week. Avoid the typical body part each day routine for a weight loss plan. If you can workout 2 days a week make sure you are performing total body routines each time. If you can do 4 days then you can try a split. I like upper body day 1 and 3 and lower body day 2 and 4. For both of these routines you will hit each muscle group twice per week.

Now you have a plan of how many days you are going to the gym to lift weights and what you are going to workout, you next just need to fill in the exercises. Start with large muscle groups (legs, chest, back) and work your way to smaller.
Perform exercises that involve multiple body parts (Squats, Push ups, Snatches).

Here is a sample routine for a total body workout:
Warm up 1x30secs
Body weight squats
Bear Crawls
Plank Hold
Good Mornings

Circuit 3x12
Reverse lunges
Push ups
Step up with bicep curls
Inverted Rows
Deadlifts with shrugs

Core 3x15
Hanging Knee raises
SB Crunches
Cable torso twist

Just remember there are alot of aspects that go into a workout program. Try not to overwhelm yourself and focus on what you know you can take on. Good luck with your program.

Mike
www.sandiegopremiertraining.com