If you have never heard of the TRX Suspension Trainer than you need to check them out immediately. These are really the only piece of equipment you need for a total body workout without going to the gym. Below is my first attempt at the 40/40 challenge. This is an awesome upper body and core challenge. Give it a try.
Let me know how you do!
Sincerely,
Mike Deibler M.S., C.S.C.S.
www.sandiegopremiertraining.com
www.myworkoutcreator.com
Tuesday, March 30, 2010
Thursday, March 25, 2010
60 minutes of exercise a day to maintain weight?
Whenever a news report on exercise comes out I seem to get a flood of questions and comments about it. And yesterday was no exception. I try to avoid watching the news because they always seem to exaggerate stories and constantly focus on negative topics. This posting is proof that you cannot always believe what you hear on the news.
Apparently this week on ABC News there was a story on a new study that came out in the Journal of the American Medical Association. This study was titled Physical Activity and Weight Gain Prevention. I received so many questions about the report that I had to read the article for myself. These researchers followed over 34,000 women from 1992-2007. They looked at how many hours per week they were exercising. They did not alter their diets at all for this study. Here is what they found. The participants gained on average 2.6kgs (5.72lbs). They found that lose the exercised for about an hour everyday did the best job maintaining their weight. They also observed that those individuals who had a Body Mass Index (BMI) of under 25 (healthy category) did the best job at maintaining their current weight over the study. Here is the actual conclusion from the study:
Among women consuming a usual diet, physical activity was associated with less weight gain only among women whose BMI was lower than 25. Women successful in maintaining normal weight and gaining fewer than 2.3 kg over 13 years averaged approximately 60 minutes a day of moderate intensity activity throughout the study.
Someone just looking at the study would assume that even if you workout everyday for an hour you won't lose weight. There was an article in Time Magazine last year that had a similar subject and if I remember correctly the author got ripped pretty bad for his article. Another study from the North American Association on the Study of Obesity perform a similar test and found that individuals exercising 6 hours per week on average only lost 4lbs for the entire year. You can see my comments on this study here. So does this mean you should just give up on your exercise program? I mean why workout everyday if you will only maintain your current weight?
Obviously this is not the case. You NEED an exercise program for long term successful weight loss. So here is my take on the study:
1. This study really is showing us common sense. What it says to me is that those who are at a healthy weight (BMI under 25) had more success maintaining weight. This means in you are in better shape you are more likely to stay in better shape. If you are overweight then you have been doing something wrong in the past and will most likely continue to do so. It also tells us that just adding an exercise program does not guarantee weight loss.
2. This study did not alter the participants diet plan or educate them on proper nutritional habits. These were American subjects and they stuck with a usual American diet. I think by now most people realize the American diet is probably the worse diet program in the world. The fact that these women only gained on average 5lbs over 13 years is pretty amazing. I think the exercising saved them from gaining much, much more.
3. I think it is ridiculous to make the claim that you have to exercise 60 minutes a day to just maintain weight. I have never recommended that much exercise to any of my clients. In fact some only have time to workout 3 days a week. They all have lost weight only working out when they can. The key is the intensity level. Study after study will show that higher intensity exercise burns more fat and overall calories than moderate and low levels do. You can literally workout half the time and lose more weight with a proper program. A moderate exercise program will probably burn around 300 calories per hour. If you can increase the intensity such as in strength training programs you can burn more than that in 30 minutes and will continue to burn more as your body recovers from the workout.
4. They mention on the story that exercise will not help with weight loss. Diet is the only this necessary for weight loss. I think this is a ridiculous claim. Yes you can lose weight without exercise but the weight you are losing is not just fat. You are also losing bone mass and muscle. Plus it will take much longer to see the scale go down with out exercise.
If you have any other questions or concerns about this study or your own exercise program please do not hesitate to contact me.
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
Apparently this week on ABC News there was a story on a new study that came out in the Journal of the American Medical Association. This study was titled Physical Activity and Weight Gain Prevention. I received so many questions about the report that I had to read the article for myself. These researchers followed over 34,000 women from 1992-2007. They looked at how many hours per week they were exercising. They did not alter their diets at all for this study. Here is what they found. The participants gained on average 2.6kgs (5.72lbs). They found that lose the exercised for about an hour everyday did the best job maintaining their weight. They also observed that those individuals who had a Body Mass Index (BMI) of under 25 (healthy category) did the best job at maintaining their current weight over the study. Here is the actual conclusion from the study:
Among women consuming a usual diet, physical activity was associated with less weight gain only among women whose BMI was lower than 25. Women successful in maintaining normal weight and gaining fewer than 2.3 kg over 13 years averaged approximately 60 minutes a day of moderate intensity activity throughout the study.
Someone just looking at the study would assume that even if you workout everyday for an hour you won't lose weight. There was an article in Time Magazine last year that had a similar subject and if I remember correctly the author got ripped pretty bad for his article. Another study from the North American Association on the Study of Obesity perform a similar test and found that individuals exercising 6 hours per week on average only lost 4lbs for the entire year. You can see my comments on this study here. So does this mean you should just give up on your exercise program? I mean why workout everyday if you will only maintain your current weight?
Obviously this is not the case. You NEED an exercise program for long term successful weight loss. So here is my take on the study:
1. This study really is showing us common sense. What it says to me is that those who are at a healthy weight (BMI under 25) had more success maintaining weight. This means in you are in better shape you are more likely to stay in better shape. If you are overweight then you have been doing something wrong in the past and will most likely continue to do so. It also tells us that just adding an exercise program does not guarantee weight loss.
2. This study did not alter the participants diet plan or educate them on proper nutritional habits. These were American subjects and they stuck with a usual American diet. I think by now most people realize the American diet is probably the worse diet program in the world. The fact that these women only gained on average 5lbs over 13 years is pretty amazing. I think the exercising saved them from gaining much, much more.
3. I think it is ridiculous to make the claim that you have to exercise 60 minutes a day to just maintain weight. I have never recommended that much exercise to any of my clients. In fact some only have time to workout 3 days a week. They all have lost weight only working out when they can. The key is the intensity level. Study after study will show that higher intensity exercise burns more fat and overall calories than moderate and low levels do. You can literally workout half the time and lose more weight with a proper program. A moderate exercise program will probably burn around 300 calories per hour. If you can increase the intensity such as in strength training programs you can burn more than that in 30 minutes and will continue to burn more as your body recovers from the workout.
4. They mention on the story that exercise will not help with weight loss. Diet is the only this necessary for weight loss. I think this is a ridiculous claim. Yes you can lose weight without exercise but the weight you are losing is not just fat. You are also losing bone mass and muscle. Plus it will take much longer to see the scale go down with out exercise.
The take home message is simple. If you want to eat crap like fast food and processed sugars you probably will need to exercise a lot to maintain your weight. If you want to see real weight loss you have to clean up your diet program and start an effective complete exercise program like we do at San Diego Premier Training.
If you have any other questions or concerns about this study or your own exercise program please do not hesitate to contact me.
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
Monday, March 22, 2010
Strength Training vs. Aerobic Training
I have made this argument many times but it is that important that I need to bring it up again. If you are on a weight loss program you need to focus on strength training not your cardio. I know this sounds backwards, but strength training will win in just about every argument with weight loss.
Here is one study that will back up exactly what I am saying. In the March 2010 issue of the American Journal of Clinical Nutrition, there was a study looking at a 12 week moderate aerobic program and its effect on 24hr energy expenditure in lean and obese individuals. What they found was the cardio exercise had no effect on energy expenditure after the workout was completed. This means that the participants metabolism was not increased. There was no change in Basal metabolic rate, sleep energy expenditure, or awake sedentary expenditure. While cardio exercise will burn calories during the workout there will not be a significant change in your metabolism once the workout is completed.
Here is another study to further illustrate my point. In the March 2001 issue of the International Journal of Sport Nutrition and Exercise Metabolism, researchers investigated the role of Resistance Training vs. Aerobic Training on metabolic rate over a 20 week period. They found that those that participated in resistance training saw a significant increase in resting metabolic rate do to an increase in fat free mass. The aerobic group actually saw a decrease in RMR.
These are just two studies that demonstrate this. Believe me there are many more out there. So if you are trying to lose weight you MUST absolutely focus your efforts towards a strength training program. This doesn't mean you should not do cardio. It just means to focus more on your strength training and less on the aerobic workouts.
Feel free to contact me for more info on how you can speed up your metabolism.
Mike Deibler M.S., C.S.C.S.
858-752-4561
San Diego Premier Training
My Workout Creator
Wednesday, March 17, 2010
197 Healthy And Delicious Phat Burning Recipes
This is EXACTLY why I love partnering with Prograde Nutrition. They want what's best for you. Unlike supplement companies that feed you blatant lies and exaggerations, these guys just tell you the truth.
They know that supplements have their place in health and fitness. But they also know - and preach - that eating whole foods is the center piece of your nutrition plan.
And to prove it they just came out with this awesome little ebook called "197 Healthy And Delicious Phat Burning Recipes" that will make your life a whole lot easier.
The best part? It's only $4.95 because they think - and so do I - that it's just too important for you not to get your hands on.
Look, I know most people think eating healthy means bland and boring meals. That is absolutely, positively FALSE.
Get a copy of Prograde's "197 Healthy And Delicious Phat Burning Recipes" and taste for yourself.
Click here to pick up your copy now!
Here is a sample recipe:
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
PS - You're literally just moments away from discovering some of the most delicious...easy-to-make...
They know that supplements have their place in health and fitness. But they also know - and preach - that eating whole foods is the center piece of your nutrition plan.
And to prove it they just came out with this awesome little ebook called "197 Healthy And Delicious Phat Burning Recipes" that will make your life a whole lot easier.
The best part? It's only $4.95 because they think - and so do I - that it's just too important for you not to get your hands on.
Look, I know most people think eating healthy means bland and boring meals. That is absolutely, positively FALSE.
Get a copy of Prograde's "197 Healthy And Delicious Phat Burning Recipes" and taste for yourself.
Click here to pick up your copy now!
Here is a sample recipe:
Have you ever avoided making a homemade pizza because you thought it would take hours to make? Well, I have a pizza recipe for you that fits perfectly with your healthy diet plans and the prep time for this delicious homemade pizza is only 20 minutes and then cook time is 15 minutes. This homemade pizza should be a part of your healthy eating plans. It tastes delicious and only takes about 35 minutes to make and serve.
Ingredients:
1 12 ounce whole-wheat or whole-grain pizza crust, such as Boboli
1/4 cup pizza sauce
1/2 cup frozen spinach, thawed and drained well
1/4 small red onion, thinly sliced
1 cup shredded part skim mozzarella cheese
6 medium white mushrooms, sliced
1/4 cup part skim ricotta
2 Tbsp grated Parmesan
1 Tbsp Extra Virgin olive oil
2 tsps Balsamic Vinegar
6 oz of chopped chicken, cooked
1. Cook 6oz of chicken and then cut into small chunks.
2. Preheat the oven to 450 degrees. Place a large pizza pan or baking sheet on the bottom of the oven to preheat.
3. Spread the pizza sauce on the pizza crust followed by the spinach and onion. Then sprinkle with the mozzarella and mushrooms. Dollop the ricotta over the pizza and sprinkle wiht the parmesan. Spread the chopped chicken over the pizza and finish by drizzling the olive oil all over.
4. Carefully transfer the pizza to the preheated pizza pan or baking sheet that is in the oven. Bake until the crust is puffed and beginning to color at the edges and the cheese is melted. This should take about 10 minutes. Take the pizza out of the oven and then preheat the broiler.
5. Put the pizza back into the oven once the broiler is up to temperature and broil the pizza until the cheese is browned and bubbling. This will only take about 2-3 minutes. Pull the pizza out and let cool for 5 minutes. Sprinkle with the balsamic vinegar and slice and serve.
Nutrition facts per serving:
Calories: 287
Protein: 22 grams
Carbohydrates: 30 grams
Fat: 10 grams
Fiber: 5 grams
Enjoy this delicious pizza and make sure it is a part of your healthy eating guidelines.
Sincerely,
Mike
www.sandiegopremiertraining.com
www.myworkoutcreator.com
PS - You're literally just moments away from discovering some of the most delicious...easy-to-make...
Monday, March 15, 2010
Friday, March 5, 2010
Have all your workouts designed by a professional
Well it is time that I reveal a year long project that I have been working on. I have been in the fitness industry for many years. Over this time I have had to great success stories and some not so great stories. As I got more efficient with my training I developed a training system that would continue to get great results. In the beginning I would try it out on a few clients and see how they would do. I started getting such great results that I made all of my clients complete this systemic training style and saw awesome progress. Over the past year I have perfected this training program and turned it into a website.
I figured there is no reason for me not to help everyone out with their program. It helps when I can walk a person through the workout but if you are motivated enough to get to the gym and follow a plan you can do this. This brought about My Workout Creator. I have turned my system into an easy to use website that will get you faster results. Nothing will ever replace the motivation of having a personal training push you each week, but let's face it. Not everyone can afford to have a trainer year round. This website will design all of your workouts in seconds. You simply just input your goal, fitness level, and available equipment. In a few seconds you will have a new workout to perform with video description of each exercise.
Not only will you never have to think about what you are going to do at the gym, you are guaranteed to have a great workout every time. All workouts that are on this site fit with my program design system. Whether you want to lose fat, gain muscle, or tone up you can use this website. We have programs for each of these goals. I have also posted workouts from some of the best fitness experts in the world. Not only do you get access to all of my program, but you can sample some of the best trainers workout styles. You will never get bored with another fitness routine.
For a limited time you can receive your first month for only $1. If you like the site you can continue your membership for only $9.79 a month after. Click here to give it a try. Or you can even sign up for a free account and get a featured workout each week. Just sign up here.
To see the site in action just watch the video below:
Let me know how you like it!
Mike Deibler M.S., C.S.C.S.
www.myworkoutcreator.com
www.sandiegopremiertraining.com
I figured there is no reason for me not to help everyone out with their program. It helps when I can walk a person through the workout but if you are motivated enough to get to the gym and follow a plan you can do this. This brought about My Workout Creator. I have turned my system into an easy to use website that will get you faster results. Nothing will ever replace the motivation of having a personal training push you each week, but let's face it. Not everyone can afford to have a trainer year round. This website will design all of your workouts in seconds. You simply just input your goal, fitness level, and available equipment. In a few seconds you will have a new workout to perform with video description of each exercise.
Not only will you never have to think about what you are going to do at the gym, you are guaranteed to have a great workout every time. All workouts that are on this site fit with my program design system. Whether you want to lose fat, gain muscle, or tone up you can use this website. We have programs for each of these goals. I have also posted workouts from some of the best fitness experts in the world. Not only do you get access to all of my program, but you can sample some of the best trainers workout styles. You will never get bored with another fitness routine.
For a limited time you can receive your first month for only $1. If you like the site you can continue your membership for only $9.79 a month after. Click here to give it a try. Or you can even sign up for a free account and get a featured workout each week. Just sign up here.
To see the site in action just watch the video below:
Let me know how you like it!
Mike Deibler M.S., C.S.C.S.
www.myworkoutcreator.com
www.sandiegopremiertraining.com
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