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.
Monday, August 24, 2009
Friday, August 7, 2009
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.
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.
Wednesday, July 22, 2009
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
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
Friday, July 10, 2009
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.
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.
Wednesday, June 24, 2009
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
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
Friday, June 12, 2009
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
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
Tuesday, May 5, 2009
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
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
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