3 Steps To Weight Loss

Hey there. I hope you have having a great day so far. I wanted to share some insight with you that I have had during my latest 8 week body transformation challenge. We are currently in the 6th week and I am really excited with the progress everyone has made. We are really seeing some great transformations!

I am definitely beginning to see a trend with people who are the most successful with their weight loss, whether it be from these challenges, or just in general from other clients I work with. Here are the 3 MOST important things you must do before you will lose 1lb. None of these involve exercising or nutrition. Obviously those are huge aspects of the program, but before you even think about working out or dieting, you must do these 3 things:

1. Have a plan.

The good thing with diet and exercise is there are plenty of choices out there. We just need to figure out exactly what you are going to need to do to lose weight. This will be different for everyone. What is the same though, is that everyone must do something different to see a change in their body. If you are trying to lose weight we need a game plan to follow. Think about anything else you want to accomplish in life. How much easier is it if you follow instructions, instead of just figuring it out as you go? Yes I am guilty of throwing out directions and trying to put something together on my own. Ask my wife how that usually goes...

It always helps to have a professional put together a program for you but many of these things you can plan yourself. You must know exactly what type of nutrition program you want to follow and how you are going to increase your activity level. Once you have your plan, you need to schedule it out. Make note of what days you will workout, what day you will start, and what day it will end. Having an end date is critical. You may not reach your goal by the end date, but that is the time you can evaluate how your plan has worked. If it is going great you might continue on with it and create a new end date.

2. Surround Yourself With Good Influences:

There are many studies that have proven, we are very similar to our circle of influences. We tend to be just like the people we associate with. If they are overweight then you will most likely be overweight. There are many, many negative people out there that will try and drag you down. If they can't accomplish something, then they may not want you to be successful either. Make sure the people you are hanging out with are going to support you 100%. If someone is just draining your energy, it is time to decrease the time you spend with them.

3. Believe You Can Do It!

I know this might sound cheesy, but it is true. A few years ago I wouldn't even think about something like this. You just exercise and eat right and you lose weight. I never really realized how powerful the mind and your subconscious can be. When I think back to my high jumping days in college though, this was exactly what I did. I would go to a competition knowing that I would be successful and knowing that I was going to win. And because of this (and my training) I was very successful.

If you do not believe you can lose weight, you will not. If you feel like you are cursed and will just be overweight forever, then you will. We tend to look at others and say how lucky some people are. Ask the most successful people in the world if they got there by luck. Hard work and truly believing you will achieve your goal is what will bring success. Don't look for the easy way out. There is none. Instead of thinking how nice it would be if you lost weight or hit your goal, think how good it is GOING to be when you get there.

Well that is my motivational talk for the week. Now stop reading and get started on your plan.

You stay healthy San Diego!

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator

Newest ACSM Position Statement

The American College of Sport Medicine is one of the leading authorities in the health and fitness industry. The ACSM promotes and integrates scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life. The ACSM sets the standard for minimum exercise for increasing healthy lifestyle.

When new research arises they update their position on what type and amount of exercise should be performed. Below is their recommendation for quality and quantity of exercise. This list is not for athletes. This is what is recommended for the average person who is able to exercise. Check this list and see how you compare. If you are performing less than this and are not happy with your weight or fitness level then it is time to step it up.

Cardiorespiratory Training:

• Adults should get at least 150 minutes of moderate-intensity exercise per week.
• Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
• Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
• People unable to meet these minimums can still benefit from some activity.

Resistance Exercise:

• Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
• Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
• Two to four sets of each exercise will help adults improve strength and power.
• For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
• Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise:

• Adults should do flexibility exercises at least two or three days each week to improve range of motion.
• Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
• Repeat each stretch two to four times, accumulating 60 seconds per stretch.
• Static, dynamic, ballistic and PNF stretches are all effective.
• Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise:

• Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
• Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
• 20-30 minutes per day is appropriate for neuromotor exercise.

I know this seems like a lot of exercise to be a minimum, but all of these can be combined to create more efficient workouts. It is not necessary to workout every single day to achieve these goals.

The workouts that we create at San Diego Premier Training keep this in mind. We know that most people are just too busy to be working out all the time. Instead we create workouts that involve Cardiorespiratory training, resistance training, flexibility, and functional training all in one. You time is precious so the less time you spend exercising the more time you have for other things.

Try one of our workouts out for free. Just visit www.sandiegopremiertraining.com and click on the free workout button to get started.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training

Brand New Weight Loss Studies

Hi there. I hope you are having a great week and are starting to recover from the holiday weekend.

Chances are you put on a few pounds this weekend and are ready to get them off as fast as possible, along with maybe a few more unwanted pounds. I just came across a few great studies in the latest American Journal of Clinical Nutrition that may help you get rid of some unwanted fat or just help you get on a healthy path.

Study 1: Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals

This title pretty much sums up the entire study. Here researchers took a group of individuals and compared their diet and energy expenditure after habitual 4hr of sleep per night and 9hr per night. What they found that participants were eating about 300 calories more per day on less sleep and especially increased their fat intake. The real problem is they did not increase their energy expenditure at all on days they ate more. So this group would gain about a 1lb every 10 days or 30lbs in a year if they were to continue this habit.

This can be an easy fix. Make sure you are getting adequate sleep every night to avoid increased calorie consumption.

Study 2: Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials

Again the title says it all here. In this study researchers wanted to look at green tea's effect on cholesterol levels. Green tea has already shown many great health benefits including possible increased fat burning. This study reviewed 14 eligible randomized controlled trials using green tea. They found that through all of these studies, 1136 subjects, there was a significant reduction in total cholesterol and LDL levels. There was no effect on HDL levels, however.

Study 3: Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality

And our final study involves vegetable consumption, which I know most people tend to struggle with. Asian populations tend to consume large amounts of cruciferous vegetables and other plant based foods. This study wanted to determine the effects of a diet high in these cruciferous vegetables. This is just a family name for certain vegetables. Some of the more popular ones are kale, collard greens, cabbage, brussel sprouts, cauliflower, and broccoli.

This study observed women for 10 years and evaluated diet program. They found that those who consumed higher cruciferous vegetables and fruits lived longer and were less likely to suffer from cardiovascular disease.

I know these three studies are a little random but I thought they are very useful tips for anyone trying to live a healthier lifestyle. Key points:

1. Sleep more
2. Drink Green Tea
3. Eat more vegetables

You stay healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator