Archive for Fitness
October 22, 2009 at 9:48 pm / Filed under Fitness
One of the big mistakes that people make when going to the gym is repeating their workouts over and over again. Although this can be successfully done for a few sessions in a row and even up to a few weeks in a row, it is important to keep changing things up. The only way that your body, specifically your muscles, will respond to weight training is by constantly changing it. If you have become accustomed to certain exercises or routines, your body no longer finds it challenging and compensates by not improving. I’m pretty sure that is not your ultimate goal, not to mention, how boring it can be.
So how can you fix this? Well there are many ways to work around this and keep your muscles guessing. You can start by changing the order in which you do certain exercises. You can also try completely new exercises altogether. There are many websites out there that show you different exercises and how to perform them properly (very important!). Check them out and switch up a few of your exercises. I personally like this one: http://bodybuilding.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.exrx.net%2FExercise.html . Sometimes just changing the way that you grip a machine can be all the difference that you need. No matter what method you use, just keep in mind that your workouts must be challenging in order to get results. If you are really out of ideas, you can always hire a personal trainer. A good trainer will provide you with a completely different routine every time you workout, keeping you motivated and moving you closer to your goals.
October 7, 2009 at 8:57 pm / Filed under Fitness
I used to wonder why it is that many women today still do not lift weights - despite its numerous benefits. The truth is that most women have many misconceptions about weight training and the biggest one is that they will bet bulky. Now I agree that looking like a female Arnold Schwarzenegger is not very appealing but the reality is that this is not possible. You see women do not have enough of the muscle building hormones (aka testosterone) in order to gain that amount of muscle. Heck, most men can’t even put on that amount of muscle, unless of course they use steroids (which is a very harmful substance and is definitely not recommended).
So those women that you see in the magazines that look ridiculously humongous, they use steroids and other types of drugs to look that way. But the women that you see in the fitness magazines and gossip magazines that look lean and toned (I’m not talking about Angelina Jolie, but more like Jessica Biel), those women lift weights to get that look. And they don’t lift 2 # dumbbells either. Refer to my post on the weight lifting mistake of not lifting heavy enough - if it’s too easy, you will not get results. And lifting heavy, or at least moderately heavy, is the way to get the most benefits. The more muscle you have, the faster your metabolism is (which helps you lose weight even faster). And remember that muscle takes up less space than fat, so more muscle and less fat will make you look leaner - not bulkier.
So when a woman claims that weight training made her bulky, she was probably referring to the fat covering her muscles -not the muscle itself. Because all of the weight training in the world will not help you look leaner if you are fat. So losing fat and weight training is the ideal combination to get that lean look you are after.
August 13, 2009 at 10:18 pm / Filed under Fitness
So by now we know the importance of weight training (if you’ve been reading my blog at least) and you probably know the basics. But did you know that most people make one crucial mistake when they lift weights? Not lifting a weight that is heavy enough. Just showing up at the gym and going through the motions won’t necessarily get you the results you want. If you leave the gym and you are not sweating and exhausted - then you have not worked out properly. Who said this would be easy;)
So what could be the problem? You need to be challenged, or better said, your muscles need to be challenged. They should be completely tired and fatigued by the time your done working them out. That’s when you know you are doing it right. So how can we accomplish this? By increasing the weight you are lifting. According to a study done by the University of Michigan, most beginners will chose a weight that is well below what is actually needed to stimulate growth. (If you are worried about “growing” too much, don’t worry. Keep reading my blog - I have a post coming up that will address this issue.)
So what will happen if you increase the weights? You would be amazed at how quickly your body would change. You would increase your metabolism (read: burn more calories every day…lose fat), firm up, strengthen your bones, increase coordination and balance, and so much more. So how do you know if you are lifting heavy enough? If you can do more than 20 repetitions (or less, depending on your goals), than you are definitely lifting too lightly. You should find that the end of each set, probably the last 2-3, is difficult to complete. Remember to keep good form at all times (very important!). And don’t forget to constantly re-evaluate the weight you are lifting. Lifting the same amount of weight for the same amount of repetitions week after week means you are not challenging yourself - which is the key to success in the weight room!
June 23, 2009 at 4:13 pm / Filed under Fitness
Ever wonder why all of your wonderful dieting attempts always end the same way? Have you been dieting and finally hit a plateau and don’t know how to get the scale moving again? The answer is quite simple: lift weights! Many people seem to be confused by that simple piece of advice, but it truly works. Dieting alone results in you losing precious lean muscle from your body - which you never want to do! By adding weight training to your routine, along with your diet, you preserve that muscle and actually gain some along the way, which results in a leaner, firmer, healthier body. Not only will lifting weights help speed up your metabolism, but for every pound of muscle you gain - you burn an extra 50 calories a day! Add 2 pounds of muscle and you are looking at an extra 100 calories a day (if it doesn’t sound like a lot to you, just think that eating an extra 100 calories a day will result in 10 pounds of fat every year). So just by adding weight training to your exercise routine, and a healthy diet of course, you will lose up to 10 lbs. in 1 year, and that’s without changing your diet. And don’t worry about the muscle making you look any bigger, because it’s actually much denser (hence, smaller) and takes up much less space in your body - resulting in you being smaller (assuming you are overweight) and much firmer (who doesn’t like that!).
Want to give it a go? Don’t forget that not only do you need to maintain proper form at all times but you also need to lift weights that are heavy enough (you should be able to perform each exercise around 15 times and be very close to fatiguing the muscle). Be sure to include all of your major muscles. Perform your weight lifting routine around 3 times a week. Consult a personal trainer if you are unsure of what to do. And remember, consistency is key, so make this a part of your routine and stick with it to get the best results.
April 23, 2009 at 11:36 pm / Filed under Fitness
If going to the gym to you means pulling up to one of the cardio machines and skipping the weight room, you may be hitting a plateau very soon. one of the biggest mistakes people make when trying to lose weight is to put all of their efforts into doing only aerobics. According to the latest survey by the Sporting Goods Manufacturers Association, more than 80% of women omit weight-training from their exercise routines. Big mistake, ladies! You see according to a new study in the Journal of Sports Science and Medicine, people who include resistance training to their aerobic sessions eat a whopping 517 fewer calories a day than those who only do cardio. That may, or may not, seem like a lot of calories to you, but over the course of a year that could mean an additional 23 pounds lost - just by including weight-training 3 times a week along with your cardio sessions. Pair that up with a healthy diet, and you are on your way to a great body in no time! Did I mention how much firmer your butt will look from lifting those weights??
December 5, 2008 at 12:36 am / Filed under Fitness, Lifestyle, Uncategorized
Before you skip this posting, you may want to see this statistic I recently came across. People aged 50 and over will have a 55% chance of getting osteoporosis. That means that either you or your partner will get it, statistically speaking of course. I don’t know about you but I am completely shocked at how common this is. And hey, 50 is an age all of us would like to reach (unless you are already there, in which case this article is even more important for you). Even if you are under 50, beware because it can strike at any age.
So what can we do about this so that we don’t become another statistic? Lift weights, of course! It is scientifically known that weight bearing and muscle strengthening exercise strengthens bones and lack of exercise causes them to become weak and brittle, resulting in bone fractures. Keep in mind that a hip fracture may not seem like the end of the world but approximately 1 of every 4 will die in the year following their fracture (over age 50). Another interesting statistic is that a person loses a year of bone mass in only 1 week of bed confinement! The good news is that bones regenerate just about as quickly.
So if you needed one more reason to hit the gym or your favorite personal training studio, here it is - you can prevent osteoporosis from happening to you.
November 17, 2008 at 11:56 pm / Filed under Fitness
with the holidays quickly approaching, chances are that most of you will take a break from your regular workouts to squeeze in extra shopping, socializing, etc. but before you do that, you may want to think twice. it turns out that if you take a break, it will take you much more effort to return to where you were. the latest study in Medicine and Science Sports and Exercise suggests that those who stop exercising for an extended period of time have a much harder time losing the weight they gained during their break. so basically, you don’t resume where you left off. in fact, it will be much harder to reach your goal the second time around! as some of you already know, getting there the first time was hard enough - imagine having to do even more. hardly worth the break if you ask me.
so what should you do if you find you have less time these upcoming weeks to get your usual workout in? first of all, never take a complete break. you are much better off cutting back a bit until you can resume your normal routine. even if it’s just once a week, that’s much better than nothing at all. the consequences of your break increases the more you cut back and the longer you take off from exercise.
if the reason for your break is boredom, than find other ways to break a sweat. just don’t give up entirely. exercise is key in helping you reach your goals, there simply is no way around it. finding what works for you is important in order to avoid these breaks in the first place. so no matter what’s going on in your busy life, never quit (not even for a little while!).
October 31, 2008 at 12:09 am / Filed under Fitness
The US Government is finally recommending that people lift weights for “extensive health benefits.” Earlier this month, the US Department of Health and Human Services released its “Physical Activity Guidelines for Americans.”
It states that regular physical activity, specifically from two and a half hours a week of moderate intensity aerobic physical activity, provides adults with substantial health benefits. It then goes on to say that “adults should incorporate muscle strengthening activities, such as weight training, push ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.”
The listed benefits include the lowering of: coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer. It can also prevent falls and even reduces depression. The more physical activity you include, the better your benefits will be. Did I also mention that you will look and feel better to?
With rising rates in all these diseases, including the doubling of type 2 diabetes in the past 10 years alone, we should strive to do whatever we can to lower are chances of these illnesses.
For more detailed information, visit their website at www.health.gov/paguidelines
August 15, 2008 at 3:53 pm / Filed under Fitness
Most people believe that you need to spend hours a day in the gym to reap the benefits of your hard work, but that is just not the case. Depending on your existing level of fitness and to what degree you want to take your level of fitness are both factors to consider when beginning a weight training program. I know we hear about these athletes working hours a day to get into peak physical shape, but are you trying to make the Olympic Team?? Most instances, probably not, we just want to live healthier and live longer. In fact, beginners need very little time to see results. When the body has not been exposed to any sort of exercise and then is introduced to a weight training program, the body takes on that new stimulus and eventually adapts. It adapts by getting stronger, hence building muscle and seeing quick results. Now, are you going to look like a fitness model or bodybuilder, more than likely not. That would take many hours in the gym and proper nutrition over a period of years. So if you are somebody considering a weight training program and are looking to increase strength and tone the body, then 2-3 times a week, usually between 30 minutes to an hour is enough to achieve gains that will make you feel better and look better. So get out there and go for it!
