Keeping Fit

Whether you’re trying to lose weight, increase cardiovascular health or simply stay fit, a heart rate monitor is one of the best investments you can make. Yes you can take your own pulse during a workout by placing two fingers over the carotid or radial arteries, but it’s definitely more convenient to just look down at your wrist without missing a beat…no pun intended. It’s important to know your heart rate as well as your training zone during a workout if you plan to get the most out of your session.

If you’re counting calories, a heart rate monitor that also calculates calories burned will be a better investment. These monitors include a calories burned feature that can help you understand the calories in - calories out concept a bit better. For example, if your typical 30-minute workout displays a total of 350 calories expended…you might second think ingesting that 350 calorie cream filled donut.

There are all sorts of heart rate monitors; from basic ones that just monitor your heart rate, to ones that can track your speed, distance and more. Prices vary from about $50 per unit to as much as $350. Choose the heart rate monitor that best suites your needs.

Here’s a link to some good heart rate monitors with reviews: Top Heart Rate Monitors

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!

MSNBC article: Work/rest intervals ratchet up workouts!

Who doesn’t want to live to see 100? I came across this article by accident and found it interesting. 12 Surprising Signs You’ll Live To 100

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.

So you decided to lose weight, get in shape, and take control of your life, but then…here come the excuses. Why do people make excuses when it comes to losing weight? Is it because they’re not ready to give up the bad habits, not ready to put in the work to lose it, or just not really ready to lose the weight?

As I’m writing this, a particular person comes to mind. This person creates an excuse for just about everything. An excuse for not doing cardio, not eating well, not wanting to exercise with weights…an excuse for everything. I don’t understand it. It seems like it takes more work to constantly create excuses than it does to just do it.

If you are one of these “excuse makers”, I challenge you to STOP with the excuses…NO MORE EXCUSES! The best advice I can give is to start making yourself aware of all the excuses. Hang a calendar on your refrigerator or desk and write on it every single day. Every day you exercise and every day you make an excuse for not exercising. At the end of the week, tally up all the excuses. If you didn’t realize before how often you use excuses…you will when it’s written down in front of you.

Losing weight for many people is one of the most challenging things they’ll ever do in their life. Although I have never been overweight in my life, I have had many overweight people be a part of mine. I’ve seen the pain and struggles they go through because of their weight, but I’ve also seen the happiness and change it brings to their life once they’ve lost it.

It’s not uncommon for me to hear stories of my clients being overweight for most of their life. Some of them spending years, even decades feeling the physical and mental stress their weight has caused them. I think…how does this happen? Why did you wait so long before doing something about it.

I think for most overweight people it seems like a lot of work, a battle that can’t be won. Well guess what…it is going to be work! That battle won’t be won unless you do something about it. It’s not going to be easy, but I can promise you…it will definitely be worth it!

You’ve been overweight for so long now…you can’t even remember what it’s like not to be. You say that you’ve tried “EVERY” diet and exercise plan and nothing works, but can you really, honestly say that you’ve tried??? Can you honestly say that you gave it your all? How long did you stick with your exercise plan? Were you consistent with it? Did you make weekly calendars with planned exercise activities? How long did you follow that “DIET”? Did you keep a food journal logging your daily nutritional intake, e.g., calories, protein grams, carbohydrate grams, fat grams, etc.? Did you eat small, sensible, frequent meals throughout the day (approx. 5-6/day)? Did you set goals…realistic ones? These are all habits you should be consistent with if you want to lose weight and change the way your body looks once and for all. So, if you’ve given up on the weight loss project…give it another shot, but this time I want you to give it your all. Just Do It!!!!

How long have you been overweight…five years, ten years, maybe longer? Every year you say you’re going to lose weight, and every year you don’t. You know deep inside when you say you’re going to lose the weight that you’re not. You know this because you say it every year…and you don’t! YOU ARE BRAINWASHING YOURSELF. “I’m going to lose weight this year”…NOT. “I’m going to lose weight this year”…NOT. “I’m going to lose weight this year”…Not. It’s a broken record playing over and over again, and your subconscious mind is listening to it. You’re repetitious about telling yourself something and not doing it. Like that friend that consistently makes plans with you and rarely follows through. After a while you lose faith in that friend because they don’t do what they say they’re going to do. After a while your body loses faith in you…because you don’t do what you say you are going to do.

Start doing what you say…It’s never too late to restore the faith!

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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.