Exercise Articles

You Can’t Out Train a Bad Diet

You Can’t Out Train a Bad Diet

fastfoodandtrainingIt’s a common mentality for many to think that when trying to lose weight that the answer lies in an effective exercise program. The body transforming benefits of exercise, quickly diminish when your nutrition is even slightly less than ideal.

People will begin to exercise with the best of intentions, including improved nutritional habits. The idea of “eating clean” allows them to eliminate the bad things they’re currently consuming; they may eliminate some processed food, sugar, caffeine, saturated fat and so on. Unfortunately most of these things taste good and consuming them results in a positive feeling. At the same time their new exercise program begins to stimulate the metabolism causing them to be hungry more often (generally a positive sign) leading to eating more often (also positive). The problem lies in the relationship of proteins, carbs, and fats. Each time you begin a new nutritional program this ratio of nutrient consumption changes. Even if you know and understand your ideal ratio and how to monitor it at first changing these habits will be met with physical and psychological resistance, usually in the form of cravings.

Cravings are never positive, that is until you satisfy them leading to guilt, many people find reasons to dislike their new nutritional habits or find their mood deteriorating as they subconsciously push themselves to incorporating some or all of the old habits. Essentially this is a detoxification period, much like a drug or alcohol; food exudes very powerful habit forming effects. Our own form of psychology begins to go to work validating why it’s ok to slide on our new habits. We justify that, “we can work out a little longer to compensate for having ______.” This validation comes from the generalized approach of calories in versus calories out made popular by many mainstream weight loss. Unfortunately in the simplest form burning more calories than you consume is completely logical, and with a severe enough restriction it’s likely you will lose weight: 1) You are literally starving your body and 2) (oversimplified) food consumed enters cells and brings water with it, less food, less water. The down side to this is it’s like trying to complete an algebra problem with only addition and subtraction. What isn’t considered in the calories in versus calories out philosophy is that when you restrict calories your body also restricts many metabolic functions. Less water in the cells means less nutrients leading to decreased strength, performance, an increased chance of injury and a suppressed immune system. Oh and there is one more thing, a much higher chance of rebound weight gain.

The answer is absolute consistency with nutrition; in fact we strongly encourage our new clients to weigh and measure their food and consume the same nutrient ratio for the first 10-14 days of any new fitness program. The statistics are staggering, those that do have nearly a 100% success rate and find their lives run smoother, their much happier, have more energy, and are more productive while their body begins to change. Those that don’t are 5 times more likely not to reach their goal. When starting a new exercise and nutritional program your chances of success are higher with the help of an expert, everyone is different there is no absolutely right place for everyone to start. When it comes to nutrition if you’d like to learn on your own a good book suggestion is The Metabolic Typing Diet by William Wolcott as a place to start.


Losing Weight Shouldn’t Force You to Be Someone Else

Losing Weight Shouldn’t Force You to Be Someone Else

Screen Shot 2014-02-28 at 7.32.10 PMThe multi-billion dollar weight loss industry continues to grow and it continues to fail. Thousands of people who successfully lose weight wind up gaining most, all or even more back after using many mainstream weight loss programs. If you asked me why I thought that was I’d explain, as I do to many of my clients, that I believe it’s because mainstream weight loss programs insist that you must be different than you are and it’s not realistic to completely change your life. What if you didn’t have to?

Whether you use this program or that program you will need to adapt to the guidelines. Many programs try to make it convenient by using pre-packaged meals or supplement products so you don’t have to think, you just do. This is very appealing to our sense of instant gratification, but it’s there in that lies the problem. Our nose for instant gratification and immediate results forces us to “miss the forest for the trees” so to speak.

In the past few weeks statistically the majority of New Year’s resolutions were abandoned, the common reason being, “my willpower ran out.” This is the ugly head our demon of instant gratification and our misguided sense of consumerism providing justification to our goals gone wrong.

The simple truth is we’re dealing with an education and behavioral issue, let’s face it even before you could speak your first word you were already establishing this pattern. It goes against human nature for anyone to do something they don’t like or enjoy for an extended period of time.

If you have a weight loss goal you have some lifestyle habits that have lead you to where you are. I love cheeseburgers, I love potato chips, I love oatmeal chocolate chip cookies, it’s not practical to say that I am going to give up any of these things for the rest of my life, and you shouldn’t give up whatever you love either.

Instead I aim to better understand my own body and educate others about the mathematical side of how their bodies change. If you begin to acknowledge all foods (good or bad) for what they are which is a fuel source you can then begin to learn about the correct mixture of fuel for your body. Unfortunately everyone is different so finding just the right mixture for your body may take time but the good news is with the help of someone like a fitness expert you can get in the ball park almost immediately and still enjoy that lovely lasagna you’re making for the rest of your family guilt free.

It is about portion control, but it isn’t, it is about how many calories you eat in a day, but it isn’t. But most importantly it is about everything in moderation, whatever it is that you love you don’t have to give up, you may need to modify it’s frequency or volume but if you are willing to take the time to understand your body there is nothing you can’t enjoy, after all the whole reason to eat balanced and workout is to enjoy the times you don’t. Visit www.PersonalTrainingRedDeer.com for dozens of articles that will explain this concept further and help you reach your goals.

Always here to help,

Cabel


What Timed Rounds Are And How They Can Jump Start Any Fat Loss Program

What Timed Rounds Are And How They Can Jump Start Any Fat Loss Program

fbbc-ropesOne of the greatest workout techniques that you should consider adding into your workout program is timed rounds. Timed rounds are an approach that will help work both your cardiovascular as well as strength level, so are going to be good for improving your all around fitness level – in a short period of time.

Timed rounds are definitely not an endurance format of workout approach as you’ll be in and out of the gym in minutes flat.

They are extremely effective however, so one technique that you will want to strongly consider.

Let’s go over what timed rounds are and show you their benefits.

What A Timed Round Is

A timed round is essentially a form of workout where you are going to perform as many reps as you possibly can of one exercise in a set time frame.

So let’s say you’re setting one minute as the time frame of choice. You would perform as many reps of a particular exercise in that minute as you could before going onto the next exercise you’re going to do.

You’ll complete these set-up until all exercises are completed and then either rest and repeat or that will be the end of your workout protocol. This is a reps for time model.

Another model that you can use is an approach where you have a set number of reps that you need to perform of each workout (15 for example) and your mission is to get through all the reps as quickly as you possibly can.

So in this sense, the workout is now timed, rather than the sets that you’re doing.

With the former, your objective would be to perform more and more reps with each workout you do while with the latter, your objective is to perform each round faster and faster as you progress along.

Each person has their own preference as to which model they like best, but both will work equally well at boosting your overall level of fitness.

How Timed Rounds Can Help

So how can these rounds help? First, they’re great for enhancing your overall level of muscle endurance. Since you’ll be forcing yourself to perform through fatigue, this means that you’ll be teaching your body to work harder despite wanting to give up.

Then when you’re doing your regular style workouts, you’ll be better prepared to really push the limit, taking your progress to new heights.

In addition to that, since these workouts will be so intense, they’re also going to be very good for improving your metabolic rate as well. You’ll be burning up calories for hours after they’ve been completed, so this can go a long way towards enhancing your fat loss results.

So next time you’re in the gym and need a boost, consider a timed round session.  You have everything to gain by adding these into the picture.

 


Women and Weight Training

chrome dumbbells 4

“I don’t want to get too bulky!”

The all too common concern from most women who are contemplating engaging in some resistance training. Fear not ladies! Weight training has proven itself to be one of the most efficient and effective forms of transforming your physique into a strong, lean and well performing machine that you are going to be proud of!

Weight training has many benefits including:

  • Increases in strength in trained areas
  • Increases in circulation and joint function with functional movements
  • Increases in muscle tone
  • etc…

However, what the majority of women fail to take into account is the profound effect that weight training can have on their metabolism! It is no secret that we would all love to benefit from having a greater metabolic rate. BUT, what you may not realize is that by lifting weights you are actively increasing lean muscle tissue which in turn is going to aid in the burning of fat and other unwanted bodily tissue. Lean muscle itself is very dense and hard, and although the notion of putting on a few pounds may make you feel as if you are getting “bulky”, you are most likely still shedding inches due to the effects of losing pounds of fat (comparable in size to a softball) and putting on pounds of muscle (comparable in size to a golf ball).

Strength training will continue to aid in a women’s lifestyle, giving them additional strength to take on whatever tasks they find themselves facing. The increase in protein synthesis that occurs during strength training can also aid in the production of collagen in the skin, which helps skin to bounce back when high levels of weight loss are achieved. As well, adding strength around common joints and bones will decrease risks of osteoporosis, and strengthening muscles in the chest region has been shown to decrease the risk of breast cancer in females.

It is necessary with additional resistance training to increase the dietary intake of protein, and although this may be complicated, with the help of a nutrition and exercise professional it becomes easy. As well, it is worth noting that the benefits of proper functional resistance training can be further amplified with a custom and anatomically correct program as directed by a personal trainer. Learning to develop muscles located on the posterior side of the body can aid in better posture as well as less pain in certain areas such as the lower back as well the shoulder region and spine.

You deserve to feel strong, and you deserve the energy boost and satisfaction that comes with resistance training! Do not fear becoming “too bulky”, because as a female it is next to impossible to ever reach a point where your body will become too muscular. If anything, you will find yourself losing inches and toning in areas that you never dreamed possible!


Hip & Glute Dysfunction

I continually joke with my clients that personal trainers can make their whole careers focusing on just a couple areas of the body. One of those areas is the hips. It seems so much of our lives is spent doing similar activities that for many the hips are almost always imbalanced in one way or another. Most commonly we have situations where some muscles become so dominant that our body prefers to recruit them over the muscles typically intended for that particular movement.

I’m sure that sounds like gibberish and makes no sense at all. Here’s an example of what I mean. If you’ve ever seen a woman walk in high heels you might notice the sway of her hips. For generations this sway of the hips has been considered sexy or physically attractive but it’s actually a very visible sign of glute dysfunction (your bum in more layman’s terms.) The more the hips sway the more dysfunctional the glutes are likely to be. This can be a primary contributor to back pain, knee pain and more.

Here’s another example that you can try on your own. Stand tall with your feet a bit wider than shoulder width, firmly on the floor. Keep your head up and chin up and comfortably try to perform a squat. If you notice that your weight seems to shift forward to the balls of your feet, for some heels are even likely to lift. You might feel pressure or pain in the knees as you descend and especially when you stand tall. This may demonstrate a situation of quad dominance or where the front of your thighs are trying to perform some of the function of the glutes. This is a very common situation for those who complain of ongoing knee pain.

There are very few people that begin to exercise with us that we don’t need to teach how to better recruit, strengthen and use the large glute muscles. It doesn’t just stop there; when one muscle must be strengthened others must be stretched or lengthened. This can often include the quadriceps (front of thighs), hamstrings, calves, hip flexors and rotators and so on; butt today let’s just talk about learning to use and strengthen the glutes.

For the ladies who like to wear high heels I would encourage you to perform an exercise we call the clam a few times per week. To perform the clam lie comfortably on your side, your knees bent to 90 and your hips at 45 so your knees are stacked in front of you and your heels are still in line with your spine. Slowly lift your top leg to raise the knee hinging at the hips with your heels still touching to mimic the image of a clam opening. Now really important place your hand on behind your hip bone on the flat of the butt cheek, for this exercise to be effective the hips shouldn’t rotate rather you should feel the muscle under your hand contracting.

Other effective glute exercises you can do at home would be to perform a standard stationary lunge but to shift your shoulders forward with your chest almost to your knee, this will eliminate the sheering force through the knee and force the glutes to contract. You can also perform a single leg squat using a stair. Try to place one foot firmly along the edge of the stair and lower the other foot keeping the heel firmly planted trying to just touch the other heel lightly to the lower stair. As you push up concentrate on squeezing the glutes together. In this exercise if your hips don’t remain close to level as you perform the movement this is a further indication of glute dysfunction and weakness. As a final easier modification you can also use a body weight squat making sure the heels stay firmly on the floor or a wall squat sliding your back up and down the wall as long as each push up you really focus on pushing through the heels and squeezing the glutes together.

You will always know when your thighs want to take over by the pressure or pain (for those that have regular knee pain) that occurs in the knee on the work phase of the movement.

In my experiences hip dysfunction such as I’ve tried to explain here is one of the number one reasons for the ongoing knee pain that many people seem to feel. Your body is way more resilient than you think don’t kid yourself that you just have bad knees as more often than note a few weeks of specific exercise and stretching and you’d never have to worry about it again!

 


Bone Health, Calcium and Exercise

Bones are the basic structural element of one’s body and thus maintaining them is also very important for good health as well as survival. Similar to various other healthy habits that one follows, maintaining ones bones properly has many tangent benefits. Exercise perhaps is the greatest boon to our bones. Not only the bones, but due to exercise your cardiovascular, digestive and muscular health also gets boosted. And calcium is one such element that plays a vital role in bone health. Thus bone health/calcium and exercise all go hand-in-hand, because bone health requires both calcium as well as exercise.

When it comes to bone health, calcium and exercise, both weight-training and aerobic exercises help a lot to develop and improve the health of bones by offering concussion. Concussion creates periosteal bone activation – meaning, the microscopic compromise to the bone construction causes bone matrix to “mineralize,” building the bones much stronger.

Now this bone mineral consists of calcium carbonate, calcium phosphate, calcium fluoride, magnesium, phosphate and calcium chloride. A proper balance of all theses minerals in bone will help for both strength, as well as for the correct amount of suppleness in the body.  However, if this balance gets upset due to poor diet or inadequate dietary minerals the bones tend to become spongy or brittle, or even the body may get prone to diseases like rickets, curved or bents. Lack of dietary minerals will leave simply the collagen to support your body and even the muscles may pull your bones out of the shape. The body framework just cannot stand without dietary minerals.

If the food you eat does not have sufficient calcium and minerals, the body borrows this calcium from the bones, which is not a good sign. Sufficient intake of calcium prevents this, and thus will make your bones healthy. Dietary minerals, particularly calcium are found in range of food stuff that one should be eating daily. Mostly green leafy vegetables, dairy products, beans, peas, and salmon are a few good sources of calcium. Not only vegetables but fruits like orange also provides calcium as well as vitamin C. Different supplements also provide required calcium to the body however it must not be the only source for the minerals. Vitamin D as well goes hand in hand when it comes to calcium absorption in the bones. Therefore supplements and foods that contain vitamin D are always a good choice.

Along with the proper diet, good exercise regime like aerobics and strength training can give an excellent bone structure. So not only diet but proper exercise is very important when it comes to bone health and in turn overall health and fitness. Thus bone health/calcium and exercise is very important for proper functioning of the entire body structure. Balance is the key, and leading a balanced lifestyle with good food, good exercise and positive energy is enough to ensure that one’s body will perform at an optimal level for years to come!



Bailey is an inspiration at One-to-1 proving exercise is great at any age!

Exercise and Bone Health

Bailey is an inspiration at One-to-1 proving exercise is great at any age!

Bones are the basic structural element of one’s body and thus maintaining them is also very important for good health as well as survival. Similar to various other healthy habits that one follows, maintaining ones bones properly has many tangent benefits. Exercise perhaps is the greatest boon to our bones. Not only the bones, but due to exercise your cardiovascular, digestive and muscular health also gets boosted. And calcium is one such element that plays a vital role in bone health. Thus bone health/calcium and exercise all go hand-in-hand, because bone health requires both calcium as well as exercise.

When it comes to bone health, calcium and exercise, both weight-training and aerobic exercises help a lot to develop and improve the health of bones by offering concussion. Concussion creates periosteal bone activation – meaning, the microscopic compromise to the bone construction causes bone matrix to “mineralize,” building the bones much stronger.

Now this bone mineral consists of calcium carbonate, calcium phosphate, calcium fluoride, magnesium, phosphate and calcium chloride. A proper balance of all theses minerals in bone will help for both strength, as well as for the correct amount of suppleness in the body.  However, if this balance gets upset due to poor diet or inadequate dietary minerals the bones tend to become spongy or brittle, or even the body may get prone to diseases like rickets, curved or bents. Lack of dietary minerals will leave simply the collagen to support your body and even the muscles may pull your bones out of the shape. The body framework just cannot stand without dietary minerals.

If the food you eat does not have sufficient calcium and minerals, the body borrows this calcium from the bones, which is not a good sign. Sufficient intake of calcium prevents this, and thus will make your bones healthy. Dietary minerals, particularly calcium are found in range of food stuff that one should be eating daily. Mostly green leafy vegetables, dairy products, beans, peas, and salmon are a few good sources of calcium. Not only vegetables but fruits like orange also provides calcium as well as vitamin C. Different supplements also provide required calcium to the body however it must not be the only source for the minerals. Vitamin D as well goes hand in hand when it comes to calcium absorption in the bones. Therefore supplements and foods that contain vitamin D are always a good choice.

Along with the proper diet, good exercise regime like aerobics and strength training can give an excellent bone structure. So not only diet but proper exercise is very important when it comes to bone health and in turn overall health and fitness. Thus bone health/calcium and exercise is very important for proper functioning of the entire body structure. Balance is the key, and leading a balanced lifestyle with good food, good exercise and positive energy is enough to ensure that one’s body will perform at an optimal level for years to come!