With the majority of our population being unfit and overweight, we need to be burning more calories. Sometimes our busy lifestyles can get in the way leaving less time for our workouts. What if you could spend less time in the gym and burn more calories??? Well…you can! High Intensity Interval Training (HIIT). HIIT is a great training protocol that works for any fitness level!
Summer is just around the corner, why not make this one your best! No more wearing the long baggy shorts and big t-shirts at the pool…BREAK OUT THE BIKINI! With three months left until summer, you still have plenty of time to get in shape.
Here’s what you’ll need for your three-month weatherization kit:
- Resistance training - Exercise with weights at least 3x/week to build muscle and burn fat.
- Cardiovascular exercise - Get that heart rate up for at least 30 minutes a day to help create a calorie deficit and burn stored fat.
- Healthy eating - Eat approx. 5x/day (small meals); a lean protein source with a low-glycemic carb.
- Calendar - Write down every week what you plan to do for activity; then cross it out once you’ve completed it.
- Food log - Enter into your journal every time you eat and drink; what, when, and how much.
Who hasn’t felt stressed out at one point or another in their life! And although we know exercise is great in so many ways…here’s another reason to incorporate it into your daily activities. A recent study conducted at Princeton University discovered that exercise has a “calming” effect on the the brain when put in stressful situations. The study was conducted on rats, but nonetheless…it sounds like exercise helps the brain deal with stress differently than non-exercisers. Attached below is the article written by Gretchen Reynolds in The New York Times.
Phys Ed: Why Exercise Makes You Less Anxious
Researchers at Princeton University recently made a remarkable discovery about the brains of rats that exercise. Some of their neurons respond differently to stress than the neurons of slothful rats. Scientists have known for some time that exercise stimulates the creation of new brain cells (neurons) but not how, precisely, these neurons might be functionally different from other brain cells.
Phys Ed
In the experiment, preliminary results of which were presented last month at the annual meeting of the Society for Neuroscience in Chicago, scientists allowed one group of rats to run. Another set of rodents was not allowed to exercise. Then all of the rats swam in cold water, which they don’t like to do. Afterward, the scientists examined the animals’ brains. They found that the stress of the swimming activated neurons in all of the brains. (The researchers could tell which neurons were activated because the cells expressed specific genes in response to the stress.) But the youngest brain cells in the running rats, the cells that the scientists assumed were created by running, were less likely to express the genes. They generally remained quiet. The “cells born from running,” the researchers concluded, appeared to have been “specifically buffered from exposure to a stressful experience.” The rats had created, through running, a brain that seemed biochemically, molecularly, calm.
For years, both in popular imagination and in scientific circles, it has been a given that exercise enhances mood. But how exercise, a physiological activity, might directly affect mood and anxiety — psychological states — was unclear. Now, thanks in no small part to improved research techniques and a growing understanding of the biochemistry and the genetics of thought itself, scientists are beginning to tease out how exercise remodels the brain, making it more resistant to stress. In work undertaken at the University of Colorado, Boulder, for instance, scientists have examined the role of serotonin, a neurotransmitter often considered to be the “happy” brain chemical. That simplistic view of serotonin has been undermined by other researchers, and the University of Colorado work further dilutes the idea. In those experiments, rats taught to feel helpless and anxious, by being exposed to a laboratory stressor, showed increased serotonin activity in their brains. But rats that had run for several weeks before being stressed showed less serotonin activity and were less anxious and helpless despite the stress.
Other researchers have looked at how exercise alters the activity of dopamine, another neurotransmitter in the brain, while still others have concentrated on the antioxidant powers of moderate exercise. Anxiety in rodents and people has been linked with excessive oxidative stress, which can lead to cell death, including in the brain. Moderate exercise, though, appears to dampen the effects of oxidative stress. In an experiment led by researchers at the University of Houston and reported at the Society for Neuroscience meeting, rats whose oxidative-stress levels had been artificially increased with injections of certain chemicals were extremely anxious when faced with unfamiliar terrain during laboratory testing. But rats that had exercised, even if they had received the oxidizing chemical, were relatively nonchalant under stress. When placed in the unfamiliar space, they didn’t run for dark corners and hide, like the unexercised rats. They insouciantly explored.
Related
“It looks more and more like the positive stress of exercise prepares cells and structures and pathways within the brain so that they’re more equipped to handle stress in other forms,” says Michael Hopkins, a graduate student affiliated with the Neurobiology of Learning and Memory Laboratory at Dartmouth, who has been studying how exercise differently affects thinking and emotion. “It’s pretty amazing, really, that you can get this translation from the realm of purely physical stresses to the realm of psychological stressors.”
The stress-reducing changes wrought by exercise on the brain don’t happen overnight, however, as virtually every researcher agrees. In the University of Colorado experiments, for instance, rats that ran for only three weeks did not show much reduction in stress-induced anxiety, but those that ran for at least six weeks did. “Something happened between three and six weeks,” says Benjamin Greenwood, a research associate in the Department of Integrative Physiology at the University of Colorado, who helped conduct the experiments. Dr. Greenwood added that it was “not clear how that translates” into an exercise prescription for humans. We may require more weeks of working out, or maybe less. And no one has yet studied how intense the exercise needs to be. But the lesson, Dr. Greenwood says, is “don’t quit.” Keep running or cycling or swimming. (Animal experiments have focused exclusively on aerobic, endurance-type activities.) You may not feel a magical reduction of stress after your first jog, if you haven’t been exercising. But the molecular biochemical changes will begin, Dr. Greenwood says. And eventually, he says, they become “profound.”
John Cloud is a reporter for Time Magazine. He wrote an article titled “Why Exercise Won’t Make You Thin”. If you don’t want to waste your time reading it, I will summarize it for you. In short, the article says that if you’re trying to lose weight…exercise won’t help. Mind you, he talks about exercise alone without changing eating habits. His article quotes different studies on exercising for weight loss and how none proved exercise helped with losing weight. However, the article doesn’t really talk about the type of exercise or exercise intensity; whether the studies involved aerobic, anaerobic, etc.
When it comes to losing weight, there are numerous studies showing that anaerobic exercise is more beneficial than aerobic exercise. Anaerobic exercise requires more glycogen (stored blood sugar) and aerobic exercise requires more oxygen, as far as the energy pathway goes. Weight lifting is a form of anaerobic exercise. Lifting weights, also known as resistance training, will increase muscle which in turn will increase your basal metabolic rate (BMR), thus helping with fat/weight loss. So, I think it’s important to know what kind of exercise/intensity he’s referring to when he states, “Why Exercise Won’t Make You Thin”.
I can typically get my clients to burn between 300 and 500 calories in a 30 minute session of anaerobic/aerobic activity. For someone working out with my same intensity for three times a week this calculates to approximately: 900-1500 calorie deficit per week, 3600-6000 calorie deficit per month, and 46,800-78,000 calorie deficit per year. This can produce as much as 22 pounds of fat loss per year for someone that kept their calories the same as before they started their weekly workout routine; and much more for those who changed their eating habits and calorie consumption to fit their new found exercise program.
One of John Cloud’s excuses as to why exercise doesn’t help with weight loss is because exercise can make you hungry…causing you to eat more calories; more calories than your exercise session burns. Well, duh John…exercise requires energy…and food is energy. You just have to watch what type of food you put into your mouth. And if you’re wanting to lose weight and get healthier, why would you not want to refuel your body with the healthiest food available!
John, just because you exercise doesn’t mean you’re going to get “thin”. You have to be conscious of how you exercise, what you eat and how much of it you eat. You can’t walk on a treadmill while you eat a donut and expect to lose weight just because you’re doing some form of exercise. Just like you can’t expect to ever save money if you spend all you earn.
A common concern among women wanting to start an exercise program is that they don’t want to build large, freaky muscles. The vast majority of women seem to believe that if they exercise with weights, they’re going to become “HUGE”. This is definitely not true. I work out with weights five days a week and I’m not a huge muscle-bound guy. Getting huge is not my goal, but what I’m saying is…it’s not easily accomplished…even for a guy.
The average woman doesn’t produce the testosterone levels needed to create “HUGE” muscles. A woman’s testosterone levels are about seven times less than that of a man’s. The extra testosterone a male possesses is the main reason why it’s easier for men to build more muscle and typically lose fat quicker than women. The more muscle one has the faster the metabolism…the faster the fat burn. For every pound of lean muscle you build, your basal metabolic rate (BMR) increases by approximately 30-50 calories per day; ten extra pounds of muscle can burn up to 500 extra calories a day.
Bottom line: Although most women don’t want “HUGE” muscles, they do want a firm, toned, shaped body…which comes from building muscle.
I’ve been personal training for nearly twenty years now and I have to say that Fridays are the best. On Fridays I typically get more out of my clients than any other day of the week. What I mean by this is…they work harder. They push for that extra rep. Less complaints. I wonder why this is?? Is it because people are generally happier on Fridays and mood plays an important role in fitness? Is it because they know they have one last workout before a weekend of recovery? Whatever the reason…I’ll take it!
Hope you have a Happy Fitness Friday!!
Steve began his “Jason Smith Fitness” body transformation on April 16th, 2009 and completed it yesterday, July 17th, 2009. He started out weighing 216 lbs. and his body fat percentage was 25.6. After three months of intense workouts and following my strict eating plan, he completed his transformation weighing 174 lbs. with 9.9% body fat. He lost 42 pounds and 15.7% body fat in just three months. Wow! Great job Steve! Please check out his amazing results here: Steve’s Three Month Transformation Results
One of the main reasons I use “floor presses” with my clients is to get them through their mid-range sticking point. That’s the point about halfway up when performing the bench press. Doing presses lying on the floor will help correct this sticking point. The floor creates a stopping point about halfway down so they’re able to put more emphasis on the pecs and triceps; the muscles that need to be strengthened to get them past their sticking point.
When I first started weight lifting many years ago, one of my favorite exercises was the bench press. All the guys wanted those big chest muscles. At that time I didn’t know any better, and when performing the bench press I would touch the bar to my chest. I thought the deeper you went with the bar the better, and If you came short of touching your chest…it didn’t count. It wasn’t until I had torn my labrum (shoulder joint cartilage) about ten years ago, that I realized I was putting my shoulders at risk by allowing the bar to sink as low as it had been. My shoulder injury led me to change my bench pressing technique. I started bringing the bar to a depth that put my elbows at a 90 degree angle; which for me is about three inches above my chest. This new technique put less stress on my chest and shoulder joints, even when lifting heavy.
Happy Lifting!
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The muscles that help support the spine are referred to as the “core muscles”. The most commonly identified muscles of the core are the abdominal and back muscles, i.e., rectus abdominus, transversus abdominus, erector spinae, and internal/external obliques. All of these muscles need to be strengthened to create stability and protect the back. When these muscles are weak, additional stress is put on the low back muscles and skeletal structure which can lead to low back pain. Low back pain is one of the most common conditions in the U.S.
There are several different exercises for strengthening the core. Here is a useful link with some great exercises for strengthening the core; core exercises.
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