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
Thursday, January 29, 2009
Tuesday, January 20, 2009
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
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
Sunday, January 11, 2009
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
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
Tuesday, January 6, 2009
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
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
Saturday, January 3, 2009
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
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
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