The Ultimate Holiday Fat Loss Workout

Today's post is from one of our trainers, Joseph Mattingly.  Even though the holidays are over, you can still use this workout to burn some fat!!  The holidays are a tough time to achieve fitness goals, and for most people to just maintain their current fitness/leanness level is a major victory.  To anyone in this predicament here is a workout that will really stoke the metabolism and burn major calories.  It’s a simple workout and all you need is a pair of dumbbells and a jump rope.   If you don’t have the space for a jump rope, just feigning the movement will work well enough.   It can be done at home, on the road, or PROMATx Health Club!!  In general, whole body workouts are going to burn the most calories and this series of movements should more than cover all the major muscle groups.  Now on to the workout….

The workout will be done in a circuit fashion for as many rounds as you can do for at least 30 minutes.  Try to rest as little as possible, preferably going from one exercise right into the next if you can.  Try to avoid complete failure and sloppy repetitions, until the last round of the workout, as you will save your nervous system from early decline and get more overall quality repetitions and volume out of the workout.  If you must rest, try to only rest after each circuit is completed.

1. PUSHUPS:     From the knees or full pushups depending on your ability.  For me, this usually means sets of 30-50.  It may mean 10 or 20 for you.  However many you do, just make sure you are not going to complete failure right out of the gate.
2. BENT OVER ROWS:  (15 reps)  Main key here is to keep a tight core and low back arched with eyes ahead. Don’t jerk the weight up, squeeze it up.
3. JUMP ROPE:    (60 seconds)   Variations of the regular jump will ramp up the intensity and hence calorie burn, and are encouraged.  These would include high jumps, double jumps, one leg at a time, high knees, lateral bounce, jumping jack (feet land close together and then wide) etc.
4. THRUSTERS:   (15 reps)    Go into a full squat holding two dumbbells at shoulder level.  As you come out of the bottom of the squat, start pressing the dumbbells overhead until you are standing with the dumbbells extended overhead.
5. ONE-ARM ROW:   (20-25 reps)  Do these free standing to make them more difficult.  You support yourself with opposite arm on knee/thigh, instead of bench or other fixed support.  If you have heavy dumbbells, then drop down to 10-15 rep range. 
6. LATERAL JUMPS:  (30 seconds)   Find a line on the floor or lay your jump-rope down in a straight line.  Now jump laterally over the line and back, trying to never step on the line/rope.

Do this workout with as much intensity as possible, as little rest as possible, for as long as possible, and reap the results.  If done on an empty stomach your fat burning will be increased even more.  Happy Holidays!

Third Place is Not as Bad as You Think

Third place.  What does it mean to you?  Do you automatically think "2nd runner up" or "not as good as first place"?  Today I am challenging your thought process and asking you...where is your third place?  Yes, I said "where".  I'm talking about that place that isn't home (first place) and it isn't work (second place), but it's your "third place".  That place where you go during your "in-between" times of home and work.  About 20 years ago, Ray Oldenburg, PhD, who wrote a book called The Great Good Place, argued that there are a number of attributes that make a third place a third place: It has to be convenient, inviting, serve something, and have some good regulars (which, he says, is actually more important than having a good host).  This third place may be a coffeehouse, barbershop, local drinking establishment, or health club.  So...where is your third place?

If you are interested in making healthy changes in your life, why not make your local gym your third place?  Building healthy habits and interacting with others who are working towards similar goals can be accomplished by spending time in your third place, the gym.  What better way to meet new people who are interested in improving their health.  If you already belong to your local gym/health club, do you consider it to be your third place?  Are you comfortable there?  Does it create a place of pure sociability that not only contributes to your quality of life but also makes life not just bearable but enjoyable? 

We've talked about the importance of health and fitness in virtually every blog. You know that adopting healthy habits can create a better you.  You read our blog and learn about what to do and how to do it.  Have you implemented those habits yet?  Turn to your local health club, whether it's here at PROMATx Health Club or another place in your city, and start implementing your new-found knowledge.  Turn to fitness professionals to help you attain your goals.  Turn to nutrition specialists to help guide you through the mountains of nutrition information.  Turn your local health club into your "third place".  

Post-Workout Protein

Most people have heard that eating protein after a workout is important, but why, how much, and from where do you get it?  Protein is made of complex strands of amino acids that are important for your skin, hair, nails, brain function, immune system, and are the building blocks of your muscles.  When you participate in a vigorous strength training workout, your muscles break down, actually developing tiny tears in the fibers.  This isn't dangerous, but it is important to repair these micro tears.  The amino acids in protein act as the healing agent to your muscles.  Not only does protein repair the tear, but it repairs the fiber bigger and stronger than before to ensure it is capable of handling that load the next time.  You see this change with gains in strength and an increase in lean mass.  

So how much protein should you be consuming?  This depends on your activity level and the amount of lean mass you currently have.  The more strenuous activity you participate in (muscularly), the more protein you need.  Additionally, the more lean mass you possess, the more protein you need.  Generally experts recommend eating between one-half to equal amount of grams of protein per pound of body weight per day depending on the above stated factors and your fitness goals (please note that this information is not recommended for individuals with kidney or liver disease as these individuals should follow their doctors protein guidelines). For example, if you weigh 160lbs, you will want to shoot for 80 to 160 grams of protein per day.  If you have a low body fat percentage (meaning a lower ratio of your weight comes from fat and a higher ratio of your weight comes from lean mass) or you participate in a vigorous strength training regiment (heavy loads 4-6 days per week), you will want to consume a higher amount of protein.  Try to eat a post-workout snack consisting of 15-20 grams of protein within 30 minutes after your workout to deliver a protein shot to your muscles to stimulate recovery.  

When it comes to selecting your sources of protein, your most beneficial source will come from animal proteins such as lean chicken, beef, and dairy.  These sources have "complete" strands of amino acids and are therefore most beneficial to the body.  Vegetable protein sources found in nuts, legumes, and seeds are also beneficial; however, they are what are considered "incomplete" sources of protein. This means you must mix and match sources to form a complete, usable strand of amino acids, versus animal protein which is more of a "one stop shop" protein source.  Getting enough protein can seem like a daunting task for some, but it is important for muscular transformation.  It is best if you consume your protein from natural sources but supplements can be a helpful aid to supplement your protein intake if need be.  Experts agree that a whey protein supplement is most beneficial because whey protein is easily broken down, meaning it is delivered quickly to the muscles.  When shopping for a supplement look for one with a low amount of fat and sugar.  There are many different kinds, some boasting high quantities of protein, but be sure to read the nutrition label because these tend to also have large amounts of fat and sugar as well.

Try these high protein post workout snacks:

Chicken, Turkey, or Tuna Sandwich (3oz meat on wheat bread)

Hard boiled egg (2-3) yolks included

5 oz Greek yogurt

8-16oz low fat chocolate milk

1 scoop whey protein with water or milk

Still have questions about protein and how much you should have?  Schedule an appointment with our nutrition specialist today to learn more.

Are You Sitting and "Weighting" for Your Body to Change?

I can't tell you how many times I've heard some of my training clients say "I work out so hard with you and I eat right...so why is the scale not changing??".  First of all, nutrition is a HUGE component of weight loss and although many people feel they are eating "right", they may still be lacking in well-rounded, nutritious meals/snacks.  Second, which is the focus of today's blog, think about how active you are (or are not) when you are not in the gym working out (with or without a trainer).  Granted you may be busting it during your 30-minute session, 2-3 times per week with your trainer.  However, that is only 60-90 minutes of the 10,080 minutes in the week (roughly 0.6-0.9% of the week).  What are you doing the other approximately 960 minutes in the day when you are awake?  Here's what I am getting at...the average person sits 9.3 hours a day.  So even if you are a competitive athlete doing "two-a-day" workouts, it is still possible to lead a sedentary lifestyle.

It's time to take inventory of your activity levels in a 24-hour period.  When you subtract out time for good, quality sleep, that will leave you with around 14-16 hours.  Granted you may have a job that requires you to sit through most of your work day.  However, unless your job physically requires you to stay tethered to your desk (i.e., call centers), then you still have the opportunity to add activity to your day.  As time evolves, we spend less time moving the muscles in our body.  Our grandparents and great-grandparents lived more physical lives than we do now.  Yes, technology was virtually non-existent when they were growing up, but is there too much technology in your life?  We don't have to use our muscles to open the garage door, to lower a car window, to change the channel on the television, or even get a message to a co-worker down the hall.  Technology has made all of that (and more) easier for us but it is taking away our ability to be physically active.

Once you look at how many hours are left in your day after sleeping, think about how you can make your day more active.  Walk down the hall to talk to a co-worker instead of sending an e-mail or instant message; stand (and pace) when talking on the phone; hang your laundry outside instead of throwing it in the dryer; bike to work; walk to the store around the corner instead of driving.  Put the computer/tablet/smart phone down and go outside and play with your kids or dog(s).

Burn more calories throughout your day and, in conjunction with a sound nutrition plan and regular exercise, you will see changes in your body.  Don't sit and "weight"...instead stand and lose!  One of the few times you'll hear me say that being a "loser" is a good thing!  Get up and get active.  Your health and your waistline will benefit.

Consistency Is The Key

It's about that time of the year.  The holidays are fast approaching and the excuses are starting to fly.  Excuses for what, you ask?  Excuses for not exercising and eating properly.  I say "excuses" because a lot of times that's what they are.  Americans are famous for living big, eating "super-sized" portions and, more often than not, making excuses for not having our health higher on the priority totem pole.  How often have you said "I don't have time to go to the gym today", but yet you spent more than an hour in front of the computer or television?  How often have you gone out to eat, consumed large portions of fried or high-fatty foods, then felt miserable the next day?  I've said it before and I'll say it again...it's time to make time for you and your health.  It's time you make your health the number one priority because if your health fails, how will you continue to do all the things you do now?

So instead of trying to force yourself into lofty fitness and nutrition goals during this holiday season, just shoot for consistency this year.  Consistency with getting away from the computer/television and participate in some sort of physical activity.  Even if it's just means getting out of the house and going for a walk in your neighborhood, your heart and lungs will thank you.  Consistency with your nutrition plan by not gorging on every dish at holiday parties but instead sampling a few items and keeping your plate balanced with vegetables and protein.  Consistency with alcohol consumption at holiday gatherings by alternating water after each alcoholic drink and choosing low-calorie drinks (alcoholic and non-alcoholic).

Take the time to plan out your holiday events.  If you know there will be a big spread of food and you don't think you'll have the will-power to say "no", eat a healthy meal before you leave the house then you can sample a few items instead of overloading your plate at the party.  Be smart this year and try to maintain your weight instead of gaining weight.  Did you know the average American gains 7-12 pounds during Thanksgiving and Christmas holidays?  Don't become part of that statistic this year.  Enjoy time with family and friends, be smart with your food choices, and most of all, try to fit in a little exercise each day.

Success at Obtaining Fitness Goals (Part 6)

Closing out Brad Covington's blog on becoming successful at obtaining your fitness goals, here is the final piece to the puzzle.  Be sure to go back and check out his introduction, part 1, part 2, part 3, part 4, and part 5.

F.I.T.T. PRINCIPLE

The F.I.T.T. Principle is what determines your fitness program. What does it stand for? 

• F = Frequency
• I = Intensity
• T = Time (Duration)
• T = Type

Frequency

Frequency is how often you do your fitness program.  As with any fitness program you should start off slowly and increase in duration as you become more fit to consistently challenge your body.

Intensity

Intensity is how hard you are working out.  The more in shape you get, the harder you work out. The harder you work out, the more efficient your body will become at maximizing its fat-burning capacity.

Time

Time is the amount of time you spend in the gym...excluding talking/socializing!  Pretty simple, the more in shape you are in, the longer you can go. 

Type

Type is the type of workouts you are doing, such as strength training, endurance training, cardiovascular training, or interval training.  A properly designed fitness program will have a cross-training effect that will tap into all energy systems to maximize time in the gym.

Use this principle to determine your fitness plan to help meet your goals at the gym.  Make sure to mix it up, be consistent, work hard, and have fun!!!  You will never leave the gym feeling worse than when you come in, it's the phenomenon!!!

So there you have it...a seven-piece puzzle to ensure your success at obtaining your fitness goals.  It's not rocket science but it will take some energy on your part to plan your program and to stick with it.  Remember, consult a trained professional when in doubt or if problems arise.  Don't go in it alone!  Gather some friends, family members or co-workers and make a challenge.  You will be more likely to stick with it and be successful if you have a partner (or two) to help you along the way.  You can do it!!

Success at Obtaining Fitness Goals (Part 5)

Here is "Part 5" in Brad Covington's blog on becoming successful at obtaining your fitness goals.  Be sure to go back and check out his introduction, part 1, part 2, and part 3, and part 4.

KNOWLEDGE

The last piece in this series is about knowledge, specifically when it pertains to fitness and your body.  A lot of people think because they begin a workout program, they will immediately
begin to lose weight.  This is a myth due to a basic lack of knowledge about the fitness industry.  Remember, it took you a while to get to where you are today if you are just starting a fitness program, it will take a while to get to where you want to be.

The first stages of beginning a workout program are developing habits, goal setting, and changing mental thought processes.   Don’t worry about losing weight...worry about doing things the right way.  If you do things the right way and develop the proper habits, everything else will simply fall into place.

How do I get there?  Here is where the knowledge part comes into play.   First of all, you have to come into your venture with a well organized plan.   Unless you are in the fitness field and do this on a daily basis, you may have no idea where you should start.  This is why I always encourage people to hire a fitness professional when they first start.  If you start off on the right foot and get pointed in the right direction, you are much more likely to continue your workout program and make the lifelong changes you so desire.

You should develop your program based on your goals.  This will help you to determine how much cardio activity to do, what type of cardiovascular program to be on, what type of strength program you should be on, where to keep your heart rate during your cardiovascular program, how long to maintain your heart rate when you are exercising, how many calories to consume, etc.

Before starting, make sure you understand what you are trying to accomplish.  Be sure to have the right workout designed for you, taking into consideration your abilities and any medical issues.  If you have any questions, make sure to ask a trained professional. 

In my final part of this series, I will talk about the F.I.T.T. principle and how it can answer a lot of these questions for you.  In the meantime, talk with a trained professional and learn how you can get started in the right direction.  Remember, the fitness professionals here at PROMATx Health Club are here to help you achieve your goals a give you that body transformation you are looking for!!  Stop by or call us today.