I just saw a McDonald's commercial recently where an adult party (looked like a wedding party) was eating McDonald's at the head table. The actors were all dressed up and each person had a bag of McDonald's food. My first thought was "What's next for McDonald's, catering?" Now that would be scary!! McDonald's will always have customers, but I do think they're desparate in trying new ways to reach their audience.
I think today's society is headed in a new direction and people want to try to eat differently. (Hence McDonald's attempt to offer healthy selections like oatmeal, salads, yogurt parfaits, etc.) How could one not want to at least try to change their dietary habits with all the information out there about the risks of obesity, poor nutrition, and lack of physical activity? But, how much do we really know about nutrition?
It can be difficult to know even where to start without any professional instruction in nutrition. Yes, we know fruits, vegetables, whole grains are all good for us. There's more to it than that though, right? I know there are people out there who are striving to lose weight who exercise 5 days/week and claim their nutrition is good but they aren't seeing results. So where do YOU start? What are some of the misconceptions that you'd like cleared up?
And no, McDonald's is NOT good for you so don't fall for their "healthy" sales gimmicks.
Wednesday, August 24, 2011
Tuesday, August 9, 2011
Flat Abs
What's the secret ingredient we must be doing in order to get great abs?
Is it 5 sets of 20 crunches? Should you be doing different ab exercises every day of the week or just a couple days a week? Or should we keep the exercises the same on one day and different the next? We all want to know what program is the best for getting ripped six pack abs.
Even women want the "six pack" abs we see in the media and people have been debating this question ever since the first bodybuilders appeared on the Santa Monica strip in their banana boat swim trunks. How do they do it?
The anwer to this isn't as simple as people want to hear. People often want to hear and do believe that the miracle weight-loss pill they see on commercial ads work. This is true for the abdominal equipment "proven" to get your abs into shape as fast as in two weeks. This just isn't possible unless you plan on supplementing a healthy diet and exercise with it.
The truth is you cannot just work the abdominals because you will strengthen the stomach and weaken your back causing an imbalance within your thoracic region. The best way to form flat abs requires discipline, a proper diet, and training regimen as will follow.
You can train your abdominals more than twice per week because they are strong muscles, which require a lot of training to see improvements. Of course, start out training abs twice a week if you do not train them regularly.
Abdominals are used in many core exercises and total body exercises. Thus, they do not necessarily have to be isolated when exercising them. In fact, it is best not to always isolate them. Core exercises incorporate muscles of the trunk region such as the abdominals, and middle and lower back. This is great because you are strengthening your abdominals and your back at the same time. Some core exercises are also total body exercises, which work the entire body and burn twice as many calories as isolating one muscle shedding fat faster. They include (but are not limited to) bird-dogs, side-planks, deadlifts, squats.
Supersetting is another great way to shape-up the core fast. A superset is two exercises done back to back without any rest in between. I realize you want flat abs, but performing core exercises works the muscles around the trunk and ultimately shreds fat and builds lean muscle around the trouble areas (such as those love handles and the lower portion of the belly) shrinking the waist. Supersetting exercises can be done in many ways. You can take a back exercise such as a superman and combine it with the abdominal exercise bicycle crunches. Or you can take a squat and superset it with a deadlift.
It really doesn't matter how you do it. I would recommend going from an exercise that uses larger muscles to an exercise that uses smaller muscles. And, if you get dizzy easily don't superset an exercise that is high intensity such as a squat with a crunch because your blood pressure is likely to change rapidly making you feel nauseous.
You don't need equipment to exercise your muscles. However, if you aren't working with equipment, it is important to complete the exercise until you can feel your muscles that you're working burning. Personal trainers call this number "Repetions". Try to push a little past the point of burning. This is when you know you're breaking down the muscle for repair and regrowth (called micro-damage). You want this to happen in order for the muscles to change. Repeat the exercise at least twice. If it's a superset, repeat the superset at least twice.
Always start your day with a healthy breakfast. Choose fruits and vegetables over high-calorie, sugary foods. Instead of white, starchy carbohydrates such as white bread, potatoes, and certain cereals and pastas, go for whole grains. Fish oils, nuts, avocados, and olive oil are healthy fats that are good for shedding unwanted fat around the midsection so don't be afraid to eat it. It's also really great for the cardiovascular system.
Most books out there will tell you this same stuff. "How to improve your metabolism", "The key to six pack abs". It's really not that difficult. Don't spend your money on costly books or pills. Just get on the internet and use your research skills to pick through the bulls$%t. All you need is a healthy, clean diet without any processed foods and a little bit of exercise.
I hope this helps!
Is it 5 sets of 20 crunches? Should you be doing different ab exercises every day of the week or just a couple days a week? Or should we keep the exercises the same on one day and different the next? We all want to know what program is the best for getting ripped six pack abs.
Even women want the "six pack" abs we see in the media and people have been debating this question ever since the first bodybuilders appeared on the Santa Monica strip in their banana boat swim trunks. How do they do it?
The anwer to this isn't as simple as people want to hear. People often want to hear and do believe that the miracle weight-loss pill they see on commercial ads work. This is true for the abdominal equipment "proven" to get your abs into shape as fast as in two weeks. This just isn't possible unless you plan on supplementing a healthy diet and exercise with it.
The truth is you cannot just work the abdominals because you will strengthen the stomach and weaken your back causing an imbalance within your thoracic region. The best way to form flat abs requires discipline, a proper diet, and training regimen as will follow.
You can train your abdominals more than twice per week because they are strong muscles, which require a lot of training to see improvements. Of course, start out training abs twice a week if you do not train them regularly.
Abdominals are used in many core exercises and total body exercises. Thus, they do not necessarily have to be isolated when exercising them. In fact, it is best not to always isolate them. Core exercises incorporate muscles of the trunk region such as the abdominals, and middle and lower back. This is great because you are strengthening your abdominals and your back at the same time. Some core exercises are also total body exercises, which work the entire body and burn twice as many calories as isolating one muscle shedding fat faster. They include (but are not limited to) bird-dogs, side-planks, deadlifts, squats.
Supersetting is another great way to shape-up the core fast. A superset is two exercises done back to back without any rest in between. I realize you want flat abs, but performing core exercises works the muscles around the trunk and ultimately shreds fat and builds lean muscle around the trouble areas (such as those love handles and the lower portion of the belly) shrinking the waist. Supersetting exercises can be done in many ways. You can take a back exercise such as a superman and combine it with the abdominal exercise bicycle crunches. Or you can take a squat and superset it with a deadlift.
It really doesn't matter how you do it. I would recommend going from an exercise that uses larger muscles to an exercise that uses smaller muscles. And, if you get dizzy easily don't superset an exercise that is high intensity such as a squat with a crunch because your blood pressure is likely to change rapidly making you feel nauseous.
You don't need equipment to exercise your muscles. However, if you aren't working with equipment, it is important to complete the exercise until you can feel your muscles that you're working burning. Personal trainers call this number "Repetions". Try to push a little past the point of burning. This is when you know you're breaking down the muscle for repair and regrowth (called micro-damage). You want this to happen in order for the muscles to change. Repeat the exercise at least twice. If it's a superset, repeat the superset at least twice.
Always start your day with a healthy breakfast. Choose fruits and vegetables over high-calorie, sugary foods. Instead of white, starchy carbohydrates such as white bread, potatoes, and certain cereals and pastas, go for whole grains. Fish oils, nuts, avocados, and olive oil are healthy fats that are good for shedding unwanted fat around the midsection so don't be afraid to eat it. It's also really great for the cardiovascular system.
Most books out there will tell you this same stuff. "How to improve your metabolism", "The key to six pack abs". It's really not that difficult. Don't spend your money on costly books or pills. Just get on the internet and use your research skills to pick through the bulls$%t. All you need is a healthy, clean diet without any processed foods and a little bit of exercise.
I hope this helps!
Sunday, August 7, 2011
Falling off the band wagon
Some days just seem impossible to get through. You might have the world on your shoulders one day or you may just be completely bored the next and you find yourself sitting on the couch, watching television, eating anything you can find that's appealing in the kitchen cabinets because food will cure everything.
For my mom it's coming home and immediately pouring herself a glass of wine...and then another glass, and then another. No offense mom, I love you!
I agree that we all need an outlet daily to let out stress in order to regain and maintain balance within your life, but your choices on how you choose to deal with stress impact whether or not you will feel better afterward. If you have a habit of going for the bag of potato chips, cookies or ice cream (maybe you eat all of those) then don't expect that you're going to be happy afterward or when your pants don't fit six months down the road.
I have bad days too. Some days I come home and go for an ice cream (and a brownie) with my husband, and we'll split a frozen pizza, but I don't begin my day that way. And, I don't beat myself up either. The next day I often feel lethargic because that food does not provide you with any lasting energy. It only provides with you energy that gets stored as fat over night while you sleep.
Ever heard the term falling off the bandwagon? It's really important that even when you have a bad day the next day you look deep within yourself and find the will to be better than you were the day before. Go to the gym, go for a power-walk or a jog. Go swimming. Do something that is going to lift your spirits. You've got to start somewhere right?
Exercise is something that should be done almost on a daily basis. Most people under estimate the power of physical activity and the benefits it provides for your well being. It also speeds up your metabolism by adding lean muscle for the next time you really need a night to raid the cupboards. There are a thousand different ways to get up and move.
For my mom it's coming home and immediately pouring herself a glass of wine...and then another glass, and then another. No offense mom, I love you!
I agree that we all need an outlet daily to let out stress in order to regain and maintain balance within your life, but your choices on how you choose to deal with stress impact whether or not you will feel better afterward. If you have a habit of going for the bag of potato chips, cookies or ice cream (maybe you eat all of those) then don't expect that you're going to be happy afterward or when your pants don't fit six months down the road.
I have bad days too. Some days I come home and go for an ice cream (and a brownie) with my husband, and we'll split a frozen pizza, but I don't begin my day that way. And, I don't beat myself up either. The next day I often feel lethargic because that food does not provide you with any lasting energy. It only provides with you energy that gets stored as fat over night while you sleep.
Ever heard the term falling off the bandwagon? It's really important that even when you have a bad day the next day you look deep within yourself and find the will to be better than you were the day before. Go to the gym, go for a power-walk or a jog. Go swimming. Do something that is going to lift your spirits. You've got to start somewhere right?
Exercise is something that should be done almost on a daily basis. Most people under estimate the power of physical activity and the benefits it provides for your well being. It also speeds up your metabolism by adding lean muscle for the next time you really need a night to raid the cupboards. There are a thousand different ways to get up and move.
Friday, August 5, 2011
Smoking cigarettes won't affect my fitness status: True or False
FALSE. My husband and I were discussing weight management in the military over dinner last night when we began debating whether or not cigarette use has any effect on fitness status.
When a soldier can't pass his PT test he has to do what is called "remedial PT". In other words he is forced to go back and do a second round of physical training after work until he can pass his PT test. We were on the topic of what would be worse...not knowing how to eat properly or not having any fitness level whatsoever. I thought not knowing how to eat right would be worse because you'd always be putting things in your mouth not knowing what was in it and what it was doing for you. My husband said having a poor fitness level is worse because you'd never pass your PT test. Somehow we got to talking about smoking and how it can help you lose weight, which I had to jump right in!
He said he has a friend who smokes cigarettes and can do over 60 push-ups in two minutes (he's overweight and on the remedial program). He can't run, which is the reason why he can't pass his PT test. On the other hand my husband lost over 60 pounds and smoked cigarettes at the same time.
This may sound confusing, but you can lose weight and smoke cigarettes at the same time. You cannot, however, improve your fitness level by any great lengths. You can argue that if you're sedentary, smoke cigarettes, and begin an exercise program you will see health improvements. Also, performing push-ups is an anaerobic exercise requiring no oxygen. Running is an aerobic activity requiring a lot of oxygen and when you smoke cigarettes the alveoli in the lungs are destroyed making it difficult to circulate oxygen through the blood stream to the tissues for energy production.
On another note:
Everyone knows and understands that food is a human right. But, what I don't understand is why soldiers are offered cookies, cake, ice cream, hot dogs, and cheeseburgers at the chow hall when the military wants their soldiers to be the best and strongest army in the world. The U.S. military has some pudgy soldiers who can't pass PT tests and are forced to do two sessions of grueling physical training yet they're going to offer them foods containing trans fat, additives, and other chemicals that aid in the production of sluggish, overweight "warriors" with ADD? Food is personal choice, but soldiers can make that choice off-base where they go daily.
I'm not completely bashing the military because the chow hall does offer healthy options, but for those soldiers who have no will-power, control or knowledge of what's in their food then why should we put the ever-so-addicting foods infront of them? There are those soldiers who are in good athletic shape and can afford to eat more calories than others, but they too can go off-base to purchase the foods that have no nutritional value. The military should offer only the highest quality nutrition for their soldiers on base if they expect their soldiers to be the best. Tell me if I'm wrong.
When a soldier can't pass his PT test he has to do what is called "remedial PT". In other words he is forced to go back and do a second round of physical training after work until he can pass his PT test. We were on the topic of what would be worse...not knowing how to eat properly or not having any fitness level whatsoever. I thought not knowing how to eat right would be worse because you'd always be putting things in your mouth not knowing what was in it and what it was doing for you. My husband said having a poor fitness level is worse because you'd never pass your PT test. Somehow we got to talking about smoking and how it can help you lose weight, which I had to jump right in!
He said he has a friend who smokes cigarettes and can do over 60 push-ups in two minutes (he's overweight and on the remedial program). He can't run, which is the reason why he can't pass his PT test. On the other hand my husband lost over 60 pounds and smoked cigarettes at the same time.
This may sound confusing, but you can lose weight and smoke cigarettes at the same time. You cannot, however, improve your fitness level by any great lengths. You can argue that if you're sedentary, smoke cigarettes, and begin an exercise program you will see health improvements. Also, performing push-ups is an anaerobic exercise requiring no oxygen. Running is an aerobic activity requiring a lot of oxygen and when you smoke cigarettes the alveoli in the lungs are destroyed making it difficult to circulate oxygen through the blood stream to the tissues for energy production.
On another note:
Everyone knows and understands that food is a human right. But, what I don't understand is why soldiers are offered cookies, cake, ice cream, hot dogs, and cheeseburgers at the chow hall when the military wants their soldiers to be the best and strongest army in the world. The U.S. military has some pudgy soldiers who can't pass PT tests and are forced to do two sessions of grueling physical training yet they're going to offer them foods containing trans fat, additives, and other chemicals that aid in the production of sluggish, overweight "warriors" with ADD? Food is personal choice, but soldiers can make that choice off-base where they go daily.
I'm not completely bashing the military because the chow hall does offer healthy options, but for those soldiers who have no will-power, control or knowledge of what's in their food then why should we put the ever-so-addicting foods infront of them? There are those soldiers who are in good athletic shape and can afford to eat more calories than others, but they too can go off-base to purchase the foods that have no nutritional value. The military should offer only the highest quality nutrition for their soldiers on base if they expect their soldiers to be the best. Tell me if I'm wrong.
Monday, July 25, 2011
The Training Effect
Ever wonder why you can't lose weight even though you walk, ride your bike, garden, or take part in many other physical activities regularly? Wonder why even though you do an hour of cardio and/or lifts weights you don't see a difference in your physique? There are specific levels of stimulation in which our body must exceed if we want it to respond a certain way. These levels, better referred to as zones, have different effects on the body.
Sedentary people do not get enough stimulation and typically experience pain, fatigue, and dysfunction. Afterall, moving allows for improved blood and oxygen flow throughout the circulatory system and keeps all the other systems in the body healthy. When we sit all day without moving, then your body systems are idling.
The physiologic loading zone is the next level of stimulation. These include daily activities such as grocery shopping, cleaning, gardening, walking, etc.
TRAINING EFFECT
The next level of stimulation is the physiologic training zone in which you will begin to see physiological changes. Both of these zones are the right amount of stimulation for good health. However, depending on your health and fitness goals the loading zone may not be sufficient enough to reach those goals. In the training zone you are imposing a level of stress above that to which the body has already adapted in the loading zone.
REMODELING
There's a reason why when you first begin to work out you start seeing results FAST. When you workout at the right load then physiological changes take place within your body. Load refers to the stress you put on your muscles during exercise. The strength demanded by your tissues (muscle, bone, tendons and ligaments) in order to overcome the stress placed on them by exercise causes microscopic tissue damage.
This physiological response is called remodeling. Once micro-damage has occurred the damaged muscle tissue will recover by getting bigger or stronger.
Results slow down within due time because of adaptation. However, by proper rest and recuperation and by not exceeding the training zone into the pathologic overload zone you will build the strength you need in order to increase your effort. Otherwise, overuse injury can occur when you do not allow your tissues to heal first before exercising again.
DON'T JUST ADAPT, DO A LITTLE MORE
If you're one of those people who does an hour of cardio every day, but you don't see any definition in your muscles then try picking up a light pair of weights and doing some strength exercises a couple days a week. You can also switch up the resistance level on the cardio equipment your on varying it and creating an interval workout instead of continuous.
If you need to lower your blood pressure, lower cholesterol, or strengthen your bones then invest in a beginner weight training DVD and a light pair of weights. Remodeling also applies to bone mineral.
If you consistently walk, don't have money for a gym membership, and dislike running, then find some uneven terrain. Walking up hills increases the load placed on your muscles and will also challenge your cardiovascular system!
Your body is always adapting. Thus, it's important to vary daily activities and different methods of exercise in order to get the best results.
Sedentary people do not get enough stimulation and typically experience pain, fatigue, and dysfunction. Afterall, moving allows for improved blood and oxygen flow throughout the circulatory system and keeps all the other systems in the body healthy. When we sit all day without moving, then your body systems are idling.
The physiologic loading zone is the next level of stimulation. These include daily activities such as grocery shopping, cleaning, gardening, walking, etc.
TRAINING EFFECT
The next level of stimulation is the physiologic training zone in which you will begin to see physiological changes. Both of these zones are the right amount of stimulation for good health. However, depending on your health and fitness goals the loading zone may not be sufficient enough to reach those goals. In the training zone you are imposing a level of stress above that to which the body has already adapted in the loading zone.
REMODELING
There's a reason why when you first begin to work out you start seeing results FAST. When you workout at the right load then physiological changes take place within your body. Load refers to the stress you put on your muscles during exercise. The strength demanded by your tissues (muscle, bone, tendons and ligaments) in order to overcome the stress placed on them by exercise causes microscopic tissue damage.
This physiological response is called remodeling. Once micro-damage has occurred the damaged muscle tissue will recover by getting bigger or stronger.
Results slow down within due time because of adaptation. However, by proper rest and recuperation and by not exceeding the training zone into the pathologic overload zone you will build the strength you need in order to increase your effort. Otherwise, overuse injury can occur when you do not allow your tissues to heal first before exercising again.
DON'T JUST ADAPT, DO A LITTLE MORE
If you're one of those people who does an hour of cardio every day, but you don't see any definition in your muscles then try picking up a light pair of weights and doing some strength exercises a couple days a week. You can also switch up the resistance level on the cardio equipment your on varying it and creating an interval workout instead of continuous.
If you need to lower your blood pressure, lower cholesterol, or strengthen your bones then invest in a beginner weight training DVD and a light pair of weights. Remodeling also applies to bone mineral.
If you consistently walk, don't have money for a gym membership, and dislike running, then find some uneven terrain. Walking up hills increases the load placed on your muscles and will also challenge your cardiovascular system!
Your body is always adapting. Thus, it's important to vary daily activities and different methods of exercise in order to get the best results.
Saturday, July 23, 2011
Resiliency
Did you know that when twins are born one is typically more resilient than the other? Why is this and does it have to do with genetic or environmental factors?
Resiliency is the ability to bounce back quickly from adversity or stress. Whether or not a person is resilient depends largely on their personality. I bring this topic up because it is important when reaching health and fitness goals.
Someone who has low resiliency is more likely to suffer from health problems like heart attacks, diabetes, anxiety, and depression. If you are someone who can identify with these characteristics then you are a resilient person:
1. You have positive thoughts
2. You see problems as opportunities
3. You have a deep rooted faith in a system of meaning
4. You have a wide comfort zone
5. You have a healthy social support network
Environmental factors can often cause a person to lose sight of their health and fitness goals. For example, someone who is overweight and begins working out at a gym may lose all desire to finish the workout when they see someone who is already at the fitness level they want to be at. However, someone who is resilient would look at that person as a role model and motivation to get where they want to be.
Another example would be giving in to your favorite cheat meal after working hard at the gym all week. This isn't the end of the world! Use this as an opportunity to identify what you might be doing wrong. What are you cutting out of your diet that your body might need? Are you getting proper nutrition post-workout? Also, think positively! Your body most likely needed that meal.
I would recommend setting very small goals for yourself if you are not typically a resilient person. Take it day by day and don't set too many goals that will overwhelm you.
Here are a few examples of small goals that would be great to start out with on your health and fitness journey:
1. Eat a couple pieces of fruit throughout the day
2. Finish at least 30 minutes of cardio. Break it up into three 10 minute sessions if you have to.
3. Learn a new strength exercise
4. Start your day with a big glass of water before you eat anything
5. Get rid of everything in your cabinets with high fructose corn syrup or partially hydrogenated oil in the ingredients list
By having 1 or more of these small goals each day, you are less likely to fail. The goal allows you to take control of your life little at a time. Remember that you are human, just like everybody else in the gym. We had to start somewhere too! The difference is, when we fell down we may have cried a little, dusted ourselves off, but we stood back up! Never lose sight of a healthier you.
Resiliency is the ability to bounce back quickly from adversity or stress. Whether or not a person is resilient depends largely on their personality. I bring this topic up because it is important when reaching health and fitness goals.
Someone who has low resiliency is more likely to suffer from health problems like heart attacks, diabetes, anxiety, and depression. If you are someone who can identify with these characteristics then you are a resilient person:
1. You have positive thoughts
2. You see problems as opportunities
3. You have a deep rooted faith in a system of meaning
4. You have a wide comfort zone
5. You have a healthy social support network
Environmental factors can often cause a person to lose sight of their health and fitness goals. For example, someone who is overweight and begins working out at a gym may lose all desire to finish the workout when they see someone who is already at the fitness level they want to be at. However, someone who is resilient would look at that person as a role model and motivation to get where they want to be.
Another example would be giving in to your favorite cheat meal after working hard at the gym all week. This isn't the end of the world! Use this as an opportunity to identify what you might be doing wrong. What are you cutting out of your diet that your body might need? Are you getting proper nutrition post-workout? Also, think positively! Your body most likely needed that meal.
I would recommend setting very small goals for yourself if you are not typically a resilient person. Take it day by day and don't set too many goals that will overwhelm you.
Here are a few examples of small goals that would be great to start out with on your health and fitness journey:
1. Eat a couple pieces of fruit throughout the day
2. Finish at least 30 minutes of cardio. Break it up into three 10 minute sessions if you have to.
3. Learn a new strength exercise
4. Start your day with a big glass of water before you eat anything
5. Get rid of everything in your cabinets with high fructose corn syrup or partially hydrogenated oil in the ingredients list
By having 1 or more of these small goals each day, you are less likely to fail. The goal allows you to take control of your life little at a time. Remember that you are human, just like everybody else in the gym. We had to start somewhere too! The difference is, when we fell down we may have cried a little, dusted ourselves off, but we stood back up! Never lose sight of a healthier you.
Guinea pig: 8 week experiment
Hey Everyone! Sorry I didn't blog yesterday. I will be blogging later tonight as well, but for now I just wanted to let ya'll know starting in two weeks I will be dedicating myself to an off-season figure workout routine for 8 weeks for those of you wanting to know how effective it is.
I will be taking before and after photos so you can see the changes. Yes, I will be taking all the measurements as well. Bodyfat, BMI, waist circumference, weight, etc., which is why I will not be doing it for another two weeks. I need to prepare myself.
Depending on how I feel and how effective it is I will make some slight changes to the program after the 8 weeks is up and may continue with it. However, for the sake of my own peace of mind will be taking a week off from intense weight training and substituting it with a different type of training.
My workouts and nutrition will be blogged about daily! Follow me on Twitter those of you who are interested in training in the future and want to know what works and what does not!
I will be taking before and after photos so you can see the changes. Yes, I will be taking all the measurements as well. Bodyfat, BMI, waist circumference, weight, etc., which is why I will not be doing it for another two weeks. I need to prepare myself.
Depending on how I feel and how effective it is I will make some slight changes to the program after the 8 weeks is up and may continue with it. However, for the sake of my own peace of mind will be taking a week off from intense weight training and substituting it with a different type of training.
My workouts and nutrition will be blogged about daily! Follow me on Twitter those of you who are interested in training in the future and want to know what works and what does not!
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