6 Tips For Blasting Belly Fat

While everyone has their own unique problem areas when it comes to excess fat storage on the body, most people are always concerned with how to drop extra weight around the midsection.  And for good reason too.  While most people just don't like how it looks, there is an increased risk of diabetes, heart disease, and early mortality with an increase in waist size due to extra fat stored in the midsection.

What can be done about this common problem?  While I wish I could give you 1 simple solution, it just is not that easy.  There most likely is not just one reason this is occurring.  But there are a few different tricks you can use to help fight this problem.  And I can assure you, none of the tricks involves abdominal exercise.  While there is nothing wrong with doing abdominal exercises they just are not very effective for burning fat in your stomach.  They do increase strength and endurance, so I still recommend you perform these types of exercises, but do not rely on them to give you a six pack alone.  In fact, did you know it would take over 15,000 sit ups to burn one pound of fat.  Good luck with that if you want to try it.

Instead try following these 6 Tricks to fight off belly fat:

1.  Exercise.

I know it might sound too simple, but it is true.  both cardio training and resistance training have been shown to decrease the size of abdominal fat cells.  Diet alone has not been shown to do this.  If there is one type of exercise you enjoy more you should focus more on that type of training, but make sure you include both.  Cardio training help burn stomach fat during the workout, while resistance training build lean muscle mass which burns stomach fat more throughout the day after your workout.  The combination is the best way to go.  Try to perform activities that involve bigger more total body movements, opposed to single muscle type exercises.

2.  Perform High Intensity exercise.

When compared to low intensity exercise, high intensity exercise burns significantly more abdominal fat.  If you are a beginner to exercise, than you will want to hold off on this.  If you have been training for a while try increasing your intensity with resistance training or H.I.I.T.  For resistance training try performing lower rep higher weight workouts.  I know this might sound backwards to what you have heard before but it is true.  This type of high intensity workout is great for burning fat.  Especially if you do not normally do this.  If you want to increase your cardio intensity, try intervals.  You will perform harder work for shorter time (1-3 minutes) and then slow down for a few minutes to recover, and repeat.  Just make sure you are getting to high enough intensities.  If I was standing next to you during your workout, you should not be able to talk to me very easily.

3.  Find Ways To Manage Stress.

Stress is inevitable.  At some point in your day you will have to deal with certain stressors.  How you handle this can influence your belly fat.  Cortisol, one of our stress hormones, is released in response to stress.  While we need this hormone for normal function, if we are under heavy stress for long periods of time this can lead to the storage of fat in the stomach.  To prevent this find ways to cope with stress when it comes your way.  We will never be able to limit it, but managing it will go a long way.  Use exercise as a stress release, or yoga, or meditation.  There are a number of ways you can deal with stress.  Realize when you are under stress and find ways to manage it.

4.  Increase Your Fiber.

There are a few dietary changes you can make to help reduce abdominal fat and there are many heath benefits from eating enough fiber.  Not only will these foods tend to be more filling and usually make you eat less throughout the day, diets high in fiber might help reduce belly fat.  One study showed that a diet of 10g of fiber a day, with no other dietary changes lead to less development of stomach fat.  Most likely you would want to get more than 10g but this is a good start.

5.  Drink Green Tea Everyday.

I have written post in the past about the health benefits of green tea.  If you are a heavy coffee drinker you might want to think about switching for a number of reasons.  But in this case those that drink green tea regularly, with catechins (antioxidants found in green tea), tend to lose more belly fat than those who do not.

6.  Watch Fat Intake But Don't Avoid It.

Fat has been getting a bad rap for years.  When you go down the health food aisle at the grocery store you will see low fat items everywhere.  Are these really healthy though?  While overconsumption of fats, especially saturated fats can lead to problems, we still need to consume fat in our diets.  Research is finding that overconsumption of saturated fats can lead to excess belly fat, while the right amount of unsaturated fats can help prevent it.  Try adding avocado, sunflower oil, and pine nuts to your weekly grocery list.

I hope this helps you battle the bulge.  Feel free to comment below with questions or other tips for our readers.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training

Cardio Or Strength Training For Weight Loss

I know I have written about this topic in the past, but it is something that continues to come up with clients.  Everyone is looking for the best and fastest way to drop fat.  Here are a few of my insights into the topic.

First off you can lose weight with either.  Many people have tried it and seen some success with one or the other.  Make sure you realize if you are just losing weight or if you are really losing fat.  That is our main concern.  The scale only tells you part of the story.  If you weight stays the same or goes up, but you can fit into skinny jeans again, then who cares what the scale says?

With our training programs at San Diego Premier Training we always strive to include both strength training and cardio training in any weight loss program.  This just seems to be the best method.  One may be better than the other but really they both offer benefits that the other may not do as well.

Cardio training will burn fat, build endurance, increase your energy throughout the day, and it is incredibly easy to implement.  Strength training has the benefit of preserving or possibly building lean muscle mass which will increase metabolism to help burn even more calories throughout the day.

When designing an exercise program I want to look at what activities will preserve lean muscle tissue if someone is reducing calories, what activities burn calories during the workout, and what activities burn calories after the workout is completed.  Depending on how you perform each, both strength and cardio training can accomplish this.

The real answer is neither is necessarily better.  They are both just necessary for the most successful program.  I like this analogy to explain it.  If you want a peanut butter and jelly sandwich, you need bread, PB, and Jelly.  If you only have PB and bread you can still make a sandwich but it is not a PB and J.  It will still satisfy your hunger levels, but it wasn't exactly what you wanted.

So if you are looking for an exercise program that burns fat but leaves muscle so you get a more toned physique, you have to perform both.  Now there are two things to consider here.  First off, you can exercise too much.  There are studies that show that women who worked about more days per week actually had less weight loss results.  I know that may not sound true, but it is.  Some people workout so much they do not give themselves a chance to recover properly which can hinder results.  Also they may be too tired the rest of the day to move as much as they normally would.  Depending on the type of exercise you need to be careful of this.  If you like to exercise at higher intensities you should workout less days per week.  If you workout at lower intensities, than you can workout more.  It is usually best for some type of combo.  I usually recommend 5 days a week of exercise that includes both strength and cardio.  Now our second thing to consider is should you do more strength, more cardio, or an equal amount.  Again this will depend on you.  Honestly I would spend more time performing an exercise that you enjoy doing.  You will be more likely to stick with it.  If you like cardio, do it more often but do not neglect your strength training.  And visa versa.

That really is the secret formula.  Find the right combination of strength and cardio that fits your likes.  A good program should include metabolically stimulating strength training, high intensity cardio training, low intensity cardio training, and a solid diet plan.  It sounds pretty simple but until you implement it you won't see the results you are looking for.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
Carlsbad Personal Training

What Is A Healthy Meal?

I know the title of this post sounds silly.  We all know what healthy is right?  When you see a meal you will just know if it is healthy or not.  Ok you might not know every ingredient or how it was prepared, but you would think we could look at a meal and say this is healthy or this is not healthy.

The problem is depending on who you talk to, there are inconsistencies with what "healthy" is.  Let's look at my breakfast this morning.  I had 6 whole eggs, kale, mushrooms, tomatoes, cooked as a scramble with coconut oil.  I also had two pieces of whole wheat toast with a little butter and jelly.  This is actually what I ate.  Well, Davis had some too, but I ate most of it.  So is this a healthy meal?  Well if you talk to a vegan, then no this is not healthy.  If you talk to someone who is anti-gluten then again I'm eating an unhealthy meal.  How about the 6 whole eggs?  Many will say this is unhealthy too.  And butter?  What was I thinking?

So how do we tell if a meal is healthy?  This is harder than it sounds.  This is why nutrition is such a complex topic.  There are so many unknowns (even though most are convinced they know everything) so it is hard to make a healthy decision.  I have always been a middle of the road fitness coach.  Maybe I'm more boring, but until I'm definitely proven wrong I will be stubborn here.  You will love this next point.  There really are no bad or unhealthy foods.  The problem arises when we consume too much of certain foods.

I sent an article out in our newsletter a few weeks ago on detoxes and cleanses.  One point was made that if you consume enough bok choy it can be toxic.  Does that mean bok choy is unhealthy?  Of course not.  But if that was all you ate all day, then yes you will have problems.  Instead of thinking of good vs. bad or healthy vs unhealthy, think if you have meet your limit for certain foods.

Start with your macronutrients.  These are your fats, carbs, and proteins.  You may have to play around with this some depending on what your fitness goal is, but you should have an idea of what much of each you should be consuming.  For example, if you are trying to lose weight you may want to try eating 40% of your diet from carbs, 30% from protein, and 30% from fat.  Once you have gotten your macronutrient ratios correct, then you can look at micronutrients.  These are things like vitamins and minerals.  If you are following certain diets you may be deficient in certain micronutrients, and over consuming others.  Then you will want to focus on foods higher in the micronutrients you are missing.

And finally we want to see how you are feeling after consumption of certain foods.  If you ate the same breakfast I had this morning and felt great, then this may be a good breakfast choice for you.  If you felt terrible, then maybe there is something you should be avoiding like gluten or eggs.  But you can't say something is definitely healthy or unhealthy just by looking at the meal and nothing else.

Hopefully this changed your perspective a bit on how you eat.  Here is a "healthy" recipe that Emily and I came across.  See if it fits your healthy nutritional habits.

Sweet Potato, Black Bean, and Goat Cheese Quesadilla:

Ingredients:
2 teaspoons olive oil, divided
1 cup onion, chopped
2 garlic cloves, minced
1/2 cup salsa, your choice of heat
1/4 teaspoon ground cumin
1 (19 ounce) can black beans, undrained
1/3 cup fresh cilantro, minced
4 ounces goat cheese, crumbled
8 (8 inch) flour tortillas

Directions:
1
Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add the onion and garlic, and saute for 3 minutes.
2
Stir in 1/2 cup salsa, cumin, and beans, and bring to a boil. Reduce heat, and simmer for 5 minutes or until thick.
3
Mash the bean mixture slightly with a potato masher.
4
Remove from heat; stir in the cilantro and goat cheese.
5
Spread the bean mixture evenly over 4 tortillas; top each with 1 tortilla, pressing gently.
6
Heat 1/4 teaspoon olive oil in pan over medium-high heat. Add 1 quesadilla, and cook for 2 minutes on each side. Repeat the procedure with the remaining olive oil and quesadillas.
7
Cut each quesadilla into 6 wedges. Serve with fat-free sour cream and 1/2 cup salsa.


You Stay Healthy San Diego,

Mike Deibler MS, CSCS

San Diego Premier Training

Fix Knee Pain For Running, Probiotics, & Diet Deficiencies.

Sorry for the long title to this blog post.  Unfortunately I was very creative today while writing this.  But I did have a few random things I wanted to post for our readers.  I wasn't sure each one would be enough for a post of its own, but hopefully you can get some good information from these topics.

Quick Fix For Runners With Knee Pain:



First up is a simple fix for those who experience knee pain while running.  If you are a serious runner or recreational runner, there is a good chance that you have had knee problems at some point. You may even be still dealing with this problem.  Now this pain may be coming from a number of different issues from your sneakers, muscle imbalances, improper gait pattern, orthopedic issues, and many other possible causes.  If this pain has been chronic, I always recommend getting it checked out.  A medical professional will be much better at diagnosing your problem than a blog post can.

That being said it won't hurt to try this one simple thing.  Try increasing your step rate or step frequency.  A study from Medicine & Science in Sports & Exercise, showed that when step rate is increased in will decrease the forces placed on the knee.  There was also less forces placed on the muscles as well, which may reduce risk of injury to the muscles involved in running like the hamstrings, quads, and calves.  So if you are trying to run faster take shorter, quicker steps instead of longer ones.

Probiotics To Treat Fatty Liver Disease:

I'm sure you have heard at least a minimal amount of probiotics.  Probiotics are microorganisms that help improve the health of their host.  We essentially have good and bad bacteria in our digestive tract.  Probiotics help improve the balance of our intestinal micro flora. There are many potential benefits of taking probiotics including better weight management, improve immune function, relieving constipation, improving digestion, increasing nutrient absorption, and now helping with non-alcoholic fatty liver disease.  I wrote a blog post in the past about this condition that increases your risk of obesity and type II diabetes.  You can read more about it here:  http://premiertraining.blogspot.com/2012/10/is-your-liver-making-you-fat.html.  To sum it up, our liver helps metabolize carbs, fats, and proteins.  When it gets overworked it will get backed up and develop fat deposits.  This will result in slowing down metabolism and reducing insulin sensitivity.

By increasing your probiotic consumption you may be able to help improve this.  There is promising evidence showing that taking probiotics through foods or supplements help with fatty liver disease, reducing the risk of metabolic syndrome, and increases insulin sensitivity.

You can get probiotics in fermented foods with live active cultures like yogurt, sauerkraut, and kefir.  If you don't like those types of foods you can also take a probiotic supplement.  Here is one that we recommend and take ourselves.

Is Your Diet Deficient?:

Often when we are trying to lose weight we get caught up in calories and nothing else seems to matter.  We may pay attention to macronutrients (fats, carbs, proteins), but is that enough?  We often forget about micronutrients and how they help our body function better.  Micronutrients are vitamins and minerals that we must have in order to live, workout, or do anything to our full potential.  When you are deficient in certain vitamins it will lead to a long list of health issues.

If you are currently on a diet or have dieted in the past, there is a pretty good chance that you are deficient somewhere.  Here are four popular diets and how they are deficient (courtesy of aarr):

1. The Mediterranean-type diet is 55% sufficient providing 100% of the recommended levels of 15 our of 27 essential micronutrients.
2. Low fat diets (DASH) was 51% sufficient providing 100% of the recommended levels of 14 out of the 27 essential micronutrients.
3. Low carb (Atkins) was 44% sufficient providing 100% of the recommended levels of 12 out of the 27 essential micronutrients.
4. Low carb (The South Beach Diet) was 22% sufficient providing 100% of the recommended levels of 6 our of the 27 essential micronutrients. 

So the best option was still barely half way to completely sufficient.  So using whole foods sources all four diet programs failed to get all proper levels of essential micronutrients.  Six micronutrients were consistently low or nonexistent in all four diets.  These included biotin, vitamin D, vitamin E, chromium, iodine, and molybdenum.  While you may lose weight on these popular diets, you might be damaging your health in the process.  

No diet will be able to hit 100% of all essential micronutrients without consuming a very high calorie number so vitamin and mineral supplementation may be a good option.  If you do not want to a multi-vitamin, then it is at least a good idea to take these six previously mentioned micronutrients that are lacking in most weight loss diets.  Or you can examine your current diet and find out where you are deficient.  This will take some time and effort though.  Here is a multivitamin that we current recommend and take ourselves.

Our Spartan Run

You may have heard of the obstacle course races out there that are becoming so popular.  I'm not much of a runner and really never plan on being one, but I don't mind doing the occasionally 5K/10K.  I have done a few obstacle courses in the past, but not since the birth of the Spartan Run, Tough Mudder, Warrior Dash, and other crazy races.

The opportunity came up to give the Spartan Run a try, so Emily and I decided to give it a shot.  I have to admit that I was not looking forward to this at all.  Partially due to that fact that I ran only 1 day to train for this race.  But also, I was not looking forward to getting dirty and muddy.  I guess I am just a pretty boy and don't want to get my hands dirty.

I have to admit though it was pretty fun.  I don't enjoy just running, but it was fun to break it up with a few obstacles.  The challenges were hard but not unbearable.  There were only two obstacles that I failed to complete and one that Emily and I decided to skip since the wait was so long for it.  So as penalty we had to perform 80 burpees.  I really don't mind burpees but 80 is pretty much ridiculous.

The race included obstacles like running through muddy water, jumping over/under walls, flipping tires, carrying sand bags up hills, rock climbing-like walls, crawling through mud under barbed wire, rope pulls, rope climbs, spear throws, and probably a few more that I can't remember.  Oh and of course climbing over mud hills and sliding into pools of freezing cold, muddy water.  At the end of the hills you then have to completely submerge under a wall, just to make sure you got muddy from head-to-toe.

It sounds as crazy as it was, but we would both most likely do it again.  It definitely beats the average 5K run.  Below are some pics of us going through a few of the obstacles.

If you ever want to try one out let us know.  I'm sure we can be easily convinced.  

You Stay Healthy San Diego,

Mike Deibler MS, CSCS

San Diego Premier Training

Carbs and Better Weight Loss Results

Well it is January and I am sure you are pumped to start your new cleanse, diet, super hardcore workout, or anything else you had planned to make sure 2014 starts off on the right foot.  I am sure you have also noticed the increase in advertising for all of these products, diets, supplements, and workout programs.  I will admit, that I am guilty of it too.  This is a great time to get your message out to people who are interested in living a healthier lifestyle.

"But I didn't eat the bread."

If you have followed me for a while you know that I am not one to jump on a bandwagon.   There are tons of fads that come and go.  I have always been a believer in the fundamentals.  With everything in life, the fundamentals will get you the most results, so why not focus mainly on them.

One fad that has been around for way to long is the carbophobia that people are falling prey to.  It seems that everyone is terrified of eating carbs when trying to lose weight.  Anytime I see a diet program that is trying to eliminate something completely from your diet it is usually a red flag for me.  Just like the newer gluten craze.  Everyone that is having trouble losing weight is all of a sudden gluten intolerant and that is the reason they cannot drop any fat.  Now I am not saying that this is not true for some people, but it is not as many as people think.

I am also not saying you should eat tons of carbs if you are trying to lose weight but they may be a crucial part of your diet program.  If you do not believe me then look at this study.
I have to say I am fairly excited about a study I just came across courtesy of AARV.  This was published in 2012 by the European Society of Clinical Nutrition and Metabolism.  What the researchers did was divide a group of women into two groups.  Both groups went on a low calorie diet and exercise program.   One group was low calorie but ate bread products and the other group went low calorie with no bread products.  Both groups stayed at the same calories.

The results.... Surprising to many the weight loss results were almost identical.  Over 16 weeks the bread group lost 4.3kg and 2.5% body fat.  The no bread group last 4kg and 2.1% body fat.  So the bread group actually did slightly better.  Also, they found there were no significant blood profiles between groups like blood lipids and glucose control.  Probably the most significant results from this study though, was adherence levels.  The no bread group saw significant cheating from the program of over 150kcals, while the bread group so no serious deviations.  The dropout rate was also significantly greater in the no bread group.  There was a 6.6% dropout in the bread group and a 21.3% dropout in the no bread group.

So what this tells us is that it most likely is not carbs that makes us gain weight or prevents us from losing weight.   It may be overconsumption of these products but there is nothing about carbohydrates that makes you fat.  Again I'm not saying eat carbs all day and you will lose weight.  You can still enjoy bread products in moderation.  And more importantly if having those types of foods occasionally will help you stick to your program better it only makes sense to have those foods.  Just know when to say enough is enough.

I hope this helps you be even more successful this time around on your weight loss journey.

You Stay Healthy San Diego,

Mike Deibler
San Diego Premier Training
Carlsbad Personal Trainer

Top 10 Fitness Gifts

Well it is that time again.  The year is almost over and the holidays are just upon us.  I wish I could say my holiday shopping was done, but unfortunately I have a long way to go.  Thank goodness for online shopping though.  Here is a quick post that I wanted to share that may help you with anyone that you just don't know exactly what to get them.  Whether they are already fit, want to get in better shape, or don't currently work out much, you should be able to find something for everyone here:

1.  The Fitbit:

There are a few different products out like the Fitbit, but Emily and I have first hand experience with this one.  We both use it and love it.  The Fitbit is an activity and sleep tracker.  They have a few different models varying in price but they will measure you steps taken, calories burned, sleep patterns, and a few other things.  It is amazing all of the different things this little item can do.  All you do is wear it on your wrist or clip it to your waistband and it does the rest.   You can also integrate a food log into the program to really track your progress.  It is amazing how much more active you get when you are trying to hit your step goal each day.

2.  Foam Roller:

If there is one piece of equipment everyone should have it is a foam roller.  This simple piece of equipment almost works like magic.  We all have muscle knots, scar tissue, or adhesions preventing us to move properly and causing nagging injuries.  Just rolling for a few minutes on these areas will work wonders for your muscle and joints.  I hope to run foam rolling workshops next year to teach how to use them properly.  They got the nickname the "poor man's massage."  It is basically like giving yourself a massage everyday.  While nothing completely replaces the work of a soft tissue therapist, this is great to do in between massages.

I am also a big fan of this stick which is great for travel.

TRX Trainer

3.  TRX Trainer:

The TRX is one of the best fitness products to come out in the 10 plus years.  This single piece of equipment can work every muscle in your body better than any other home fitness product.  I will never forget how sore my abs were the very first time I used one of these.  Today I use it every single day with my clients.  Just do a quick search on Youtube and you can find thousands of workouts using just the TRX.


4.  Apocalypse Bread

I know you might be thinking what the heck is Apocalypse Bread?  I actually created the name for the bread after reading the description by the chef Pieter Jones.  Pieter is actually one of the trainers at San Diego Premier Training.  He has spent months working on this recipe, and he nailed it.  I have never needed such a little serving size to by 100% satisfied from a piece a bread.  And everything in this bread is amazing and healthy for you.  I have never seen a bread that has over 7g of protein per mini slice.  Here is the description from Pieter:

I proudly present High Protein, Whole Grain, Superfood Bread!

Oodles mini loaf nutrition as follows:
1334 calories
26g fat
209g carb
75g protein
30g fiber

If sliced into 10 slices:
133 calories per slice
2.6g fat
30g carb
7.5g protein
3g fiber

INGREDIENTS: whole grain organic (spelt, white spelt, hard red wheat, soft white wheat) flour, water, whole grains of organic (spelt, kamut, amaranth, red quinoa, white quinoa, rolled oats), wheat germ, brown rice, sacha inchi, hulled hemp seeds, vital wheat gluten, turbinado, egg, salt, water, extra virgin coconut oil and yeast.

The hemp and sacha inchi are both considered superfoods and are responsible for a lot of the fat content in the bread. Both rich in omega 3, 6, 9 EFA including Gamma Linolenic Acid (GLA); in addition, they are both high in complete protein, while quinoa is another complete protein.
It has a very nutty full flavor with a delicate balance of fluff and hearty, whole grain density.
The macronutrient profile of the bread has been streamlined to produce a nutrient rich, elegant natural flavor and true whole food experience.

This might be pushing it a little but in the event of an apocalypse, all you need to survive would be a adequate supply of this bread and quite simply, that would make you the King or Queen of the Hill.

We are currently the only place you can get this bread.  If you would like to try it just come by the studio and pick up a mini loaf for only $5.

5.  San Diego Premier Training Gift Card:

Ok ok, I had to put in a shameless self promotion.  But what better gift could you give someone than a SDPT gift card.  Especially now with the new services we are offering like Pilates and Massage.  Until the end of the year if you are picking up a gift card for someone you can get a $100 gift card for only $50.  Pretty sweet deal if you ask me.

6.  Anything From LuluLemon (for women)

I just don't get it.  There is something addictive they must put in LuluLemon clothing.  Women love anything from this store.  I'm sure men do too, but from my experience women will pay anything for workout clothes from here.  You honestly cannot go wrong picking up a gift card for someone.  Warning though, everything in this store is pretty much at least $100.

7.  Gym Boss Interval Timer

Most of you probably already know how beneficial interval training is.  If you are trying to improve performance or speed up fat burning, you need to be doing some form of high intensity interval training.  The Gym Boss is a cool timer that you can just set up your intervals that you want to perform and hit go.  You can have it beep or vibrate.  It is small enough to clip on your waistband so you can workout with it on.  This is a big favorite at the studio.

8. Heart Rate Monitor

A HR monitor really is another must have if you are at a plateau.  You really need to be able to tell at what intensity you are training.  A simple HR monitor will show you what intensity you are getting to and if you need to be pushing harder or maybe backing off.  They will also give you an estimate of calories burned during the workout.  If you know someone who is big into cardio they would love something like this.

9.  Kettlebells

Quite simply, Kettlebells are just awesome.  If I could only use two pieces of equipment for a workout I would pick a TRX, which we already talked about, and a Kettlebell.  They can just do so much for you.  Research has shown multiple times the versatility of KB training.  With just a few simple exercises you can improve strength, power, speed, endurance, and increase fat burning.  All great things.  And best of all you can do them all at once with typical KB exercises.  A good starting point is 8-12kg for women and 16-20kg for men.

10.  Body Fat Analyzer

I know most people want to see the scale change when trying to loss fat.  While it is important to know what your weight is, it really doesn't tell you a whole lot.  You really should be tracking your body fat instead.  They have scales that can do that as well, but we use the handheld tester on our clients and have had good success with it.  It is incredibly simple to use and something you should be checking and relying on more than your weight.