I've been working very hard with my newest group for my 6 week Accelerated Fat Loss Challenge. This group seems to be extremely motivated and I cannot wait to see the final results. Unfortunately we have only made it through the first week so I have to be patient. With most people I struggle to get them to workout most days of the week. Surprisingly, I have had a few individuals in this group as about multiple workouts in one day. I was blown away by this but thrilled to see the ambition.
One of the biggest questions with multiple workouts is whether to strength training first or do cardio first. I came across this article that gives great insight. In 2009 a study in the European Journal of Applied Physiology found that fat metabolism and energy expenditure during aerobic training was increased when it was preceded by high intensity resistance training. If this isn't a reason to do strength training first I do not know what is.
I have always felt that those who focus there weight loss effort on resistance training see better results than lose who focus on cardio. For this reason I would start my day with the most important training and then move onto secondary training.
If you don't have enough time to do multiple workouts in one day you are not at a lose. Performing strength and aerobic exercise on alternating days is still a very effective fat burning method.
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
Monday, January 25, 2010
Thursday, January 21, 2010
4 Minute Kettlebell Workout
Interval training has become a huge topic in the fitness industry and for good reason. Studies are showing that intervals are burning much more fat that steady state cardio will in less time. It is for this reason I will use a lot of interval training methods combined with my strength training. I love finishing workouts with quick interval circuits. These circuits only take a few minutes but they are performed at maximum effort.
I will often use the tabata protocol for this. This mean we perform an exercise for 20 seconds at a high intensity followed by 10 seconds of recovery. You can perform just one exercise or a few. This video is an example of this type of workout I did recently using the Gymboss interval timer. If you ever workout using intervals you need to get one of these.
Set your Gymboss timer to 20sec and 10sec.
You can even do this as your entire workout if you are short on time. Just perform it as shown or you can increase the number of rounds you perform. This workout done for 20 minutes would be a killer workout and would target your entire body.
If you would like to order a Gymboss timer click on the link below.
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
I will often use the tabata protocol for this. This mean we perform an exercise for 20 seconds at a high intensity followed by 10 seconds of recovery. You can perform just one exercise or a few. This video is an example of this type of workout I did recently using the Gymboss interval timer. If you ever workout using intervals you need to get one of these.
Set your Gymboss timer to 20sec and 10sec.
You can even do this as your entire workout if you are short on time. Just perform it as shown or you can increase the number of rounds you perform. This workout done for 20 minutes would be a killer workout and would target your entire body.
If you would like to order a Gymboss timer click on the link below.
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
The Bosu Get Up
Check out this video of my latest exercise of the month. This total body core exercise is a great addition to your workout plan.
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
Monday, January 18, 2010
10 Ways To Get Kids To Eat Healthier
This is a list taken from the January 2010 edition of ACE's Fitness Matters. My mom would have loved to know about some of these tips. I hated to eat just about everything good for your when I was growing up. Thankfully I grew out of it and love just about everything. Here are some tips that may help you and your children. #1 of course would be my favorite option.
1. Model healthy eating.
If you are eating healthy there is a good chance your children will copy you. If you are eating McDonald's then that is what they are going to want.
2. Eat together.
Family meals are usually more nutritious. It is a great way to teach about healthier eating plus it is always good to have family activities on a regular basis.
3. Increase exposure to healthy foods.
Children like what they know and they know what they like. If you give them something they have never seen or heard of before they will be less likely to experiment.
4. Let them choose the portion size.
How often do we hear adults say that they were required to "clean their plates" every meal. Let the kids have a say in how much food they want. We are implementing habits when they think they have to eat everything in front of them.
5. Share the control.
In line with the previous tips let your children have a say in what and how much they eat. We can regulate their choices but allowing them a say in what they want to have and how much will let them participate in their nutritional habits.
6. Refuse to be a short order cook.
It will be hard but refuse to accommodate special requests (this goes for spouses as well). Parents can be responsible for the types of food that are offered and the children can decide what they want to have and how much. If the child refuses to eat they will have access to there meal later if they become hungry. This may seem tough but you will be teaching your children a valuable lesson in nutrition.
7. Limit television time.
Too much television has been associated with a number of problems for kids. The more TV they watch the more exposure to unhealthy food ads directed at kids.
8. Exploit similarities.
If a child has accepted one type of food that they will eat then you can start to bridge off with similar foods. For example if they will eat pumpkin pie, then try mashed sweet potatoes, and then mashed carrots.
9. Make eating healthy fun.
Try and teach healthy nutrition in fun ways. You can help your kids grow their own small garden or plants. Or you can take them to local farmers markets and pick out there own fruits and vegetables to try at home.
10. Skip the food fights.
Research shows that when children are forced to eat certain foods they will not like them. They will not try them and will continue to not eat these foods into adulthood. Use the other tips to help your kids discover healthy foods they like on their own and support their decisions.
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
1. Model healthy eating.
If you are eating healthy there is a good chance your children will copy you. If you are eating McDonald's then that is what they are going to want.
2. Eat together.
Family meals are usually more nutritious. It is a great way to teach about healthier eating plus it is always good to have family activities on a regular basis.
3. Increase exposure to healthy foods.
Children like what they know and they know what they like. If you give them something they have never seen or heard of before they will be less likely to experiment.
4. Let them choose the portion size.
How often do we hear adults say that they were required to "clean their plates" every meal. Let the kids have a say in how much food they want. We are implementing habits when they think they have to eat everything in front of them.
5. Share the control.
In line with the previous tips let your children have a say in what and how much they eat. We can regulate their choices but allowing them a say in what they want to have and how much will let them participate in their nutritional habits.
6. Refuse to be a short order cook.
It will be hard but refuse to accommodate special requests (this goes for spouses as well). Parents can be responsible for the types of food that are offered and the children can decide what they want to have and how much. If the child refuses to eat they will have access to there meal later if they become hungry. This may seem tough but you will be teaching your children a valuable lesson in nutrition.
7. Limit television time.
Too much television has been associated with a number of problems for kids. The more TV they watch the more exposure to unhealthy food ads directed at kids.
8. Exploit similarities.
If a child has accepted one type of food that they will eat then you can start to bridge off with similar foods. For example if they will eat pumpkin pie, then try mashed sweet potatoes, and then mashed carrots.
9. Make eating healthy fun.
Try and teach healthy nutrition in fun ways. You can help your kids grow their own small garden or plants. Or you can take them to local farmers markets and pick out there own fruits and vegetables to try at home.
10. Skip the food fights.
Research shows that when children are forced to eat certain foods they will not like them. They will not try them and will continue to not eat these foods into adulthood. Use the other tips to help your kids discover healthy foods they like on their own and support their decisions.
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
Thursday, January 14, 2010
The Easiest Changes You Can Make To Your Diet
One this is for sure about nutrition is it can be extremely complicated. Everywhere you look there is a new diet out or someone telling you something different. Should you eat low carb, high carb, low fat, high fat, high protein... and the list goes on and on. There are so many things about nutrition it is ridiculous. This is why so many people fail with a weight loss plan. They get started but then they hear so many conflicting ideas they don't know which to follow.
Everyone will respond differently to different diet plans. We have different body types and metabolism so unfortunately there is no easy answer for you. There are few changes anyone can make to their eat routine that will work for just about everyone.
1. Eat small meals every 2-3 hours.
This is such a simple thing you can do. Instead of gorging yourself at dinner or lunch, you can break your meals up into 5-6 smaller ones. This will prevent you from getting extremely hungry and it will help maintain hormone levels and blood sugar levels throughout the day.
2. Get protein with every meal.
Most Americans are not getting enough protein in their diets. Protein is such a crucial part to our weight loss program. If you have a serving of protein at each meal you will be more likely to get your daily requirement. The more active you are the more protein you will likely need. This is true for vegetarians too. You will probably have to worry about your protein intake even more. There are a variety of foods that are high in protein and not a meat source.
Take these two items and incorporate them everyday. I guarantee you will have better success with your diet plan and losing weight.
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
Everyone will respond differently to different diet plans. We have different body types and metabolism so unfortunately there is no easy answer for you. There are few changes anyone can make to their eat routine that will work for just about everyone.
1. Eat small meals every 2-3 hours.
This is such a simple thing you can do. Instead of gorging yourself at dinner or lunch, you can break your meals up into 5-6 smaller ones. This will prevent you from getting extremely hungry and it will help maintain hormone levels and blood sugar levels throughout the day.
2. Get protein with every meal.
Most Americans are not getting enough protein in their diets. Protein is such a crucial part to our weight loss program. If you have a serving of protein at each meal you will be more likely to get your daily requirement. The more active you are the more protein you will likely need. This is true for vegetarians too. You will probably have to worry about your protein intake even more. There are a variety of foods that are high in protein and not a meat source.
Take these two items and incorporate them everyday. I guarantee you will have better success with your diet plan and losing weight.
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
Monday, January 4, 2010
Top 10 Tips for Moms in 2010
It's that time of year again. It's where we are can start over because this year is going to be different. Of course this is always easier said than done. It is important, though, that we do set some type of resolution or goal. If not you will never truly experience success. I am no different. Especially after the holidays at home. I don't get to see my mom much since I move to San Diego, so when I get a chance to have her home cooked meals and cookies and don't hold back. Here is my payback for all the amazing food you made this holiday.
10 Tips For Moms in 2010:
1. Keep an accurate food log. Don't guess at serving sizes. Measure your food out with a scale or measuring cups.
2. Start a strength training routine 3 times per week. Personal trainers will usually offer a free session or consultation to help you get started.
3. Stick with interval training instead of traditional cardio. More and more research is showing that interval training will burn more fat in less time.
4. Find a workout buddy to keep yourself accountable. You are more likely to stick with an appointment if you know someone is expecting you to be there.
5. Drink 16oz of water before each meal. This will dramatically reduce your hunger levels plus most people do not drink enough water throughout the day.
6. Keep your kids active. Not all exercise has to be structured. Running around playing with your children is a great way to have fun and burn calories.
7. Incorporate healthy eating habit with your children early on. The early they learn and practice good eating habits the better support they will be for your. Plus if you can prevent them from having to worry about weight issues it is an added bonus.
8. Treat going to fast food restaurants as surprises or rewards. When your kids expect you to take them to McDonald's whenever they want they will get use to it and want it more. Take them as a reward or a special occasion only.
9. Workout with your kids. Regardless of their age they should be able to do something with you. Even if it just means pushing them in a stroller. They will enjoy the extra time with mom.
10. Incorporate one habit at a time. New Years resolutions are difficult because it can be overwhelming to pick a goal for the entire year. Take it one step at a time and you will get to your goal.
Thanks Mom,
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
10 Tips For Moms in 2010:
1. Keep an accurate food log. Don't guess at serving sizes. Measure your food out with a scale or measuring cups.
2. Start a strength training routine 3 times per week. Personal trainers will usually offer a free session or consultation to help you get started.
3. Stick with interval training instead of traditional cardio. More and more research is showing that interval training will burn more fat in less time.
4. Find a workout buddy to keep yourself accountable. You are more likely to stick with an appointment if you know someone is expecting you to be there.
5. Drink 16oz of water before each meal. This will dramatically reduce your hunger levels plus most people do not drink enough water throughout the day.
6. Keep your kids active. Not all exercise has to be structured. Running around playing with your children is a great way to have fun and burn calories.
7. Incorporate healthy eating habit with your children early on. The early they learn and practice good eating habits the better support they will be for your. Plus if you can prevent them from having to worry about weight issues it is an added bonus.
8. Treat going to fast food restaurants as surprises or rewards. When your kids expect you to take them to McDonald's whenever they want they will get use to it and want it more. Take them as a reward or a special occasion only.
9. Workout with your kids. Regardless of their age they should be able to do something with you. Even if it just means pushing them in a stroller. They will enjoy the extra time with mom.
10. Incorporate one habit at a time. New Years resolutions are difficult because it can be overwhelming to pick a goal for the entire year. Take it one step at a time and you will get to your goal.
Thanks Mom,
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
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