Clients, friends, family are always curious what exercises/activities give you the most bang for your buck. Here are 25 that burn at least 500 calories per hour. Also, research shows that the higher the intensity, the more calories that are burned post workout as well…it’s win win! So get out and get active!
1. Basketball 563 calories
2. Cycling (12-20+mph) 563-1126 calories
3. Boxing/Sparring 633 calories
4. Calisthenics (Vigorous) 563 calories
5. Canoeing (> 6 mph) 844 calories
6. Circuit Training 563 calories
7. Flag Football 563 calories
8. Handball
- Team 563 calories
- Individual 844 calories
9. Hockey (Field or Ice) 563 calories
10. Lacrosse 563 calories
11. Racquetball (Competitive) 704 calories
12. Rockclimbing 774 calories
13. Jump Rope
- Slow Pace 563 calories
- Fast Pace 708 calories
14. Rowing 563-844 calories
15. Running
- 12 min/mile pace 563 calories
- 6 min/mile pace 1126 calories
16. Running Stairs 1056 calories
17. Cross Country Skiing 563-1100 calories
18. Snowshoeing 563 calories
19. Soccer (Competitive) 704 calories
20. Squash 844 calories
21. Swimming 563-750 calories
22. Tennis (Single Competitive) 563 calories
23. Beach Volleyball 563 calories
24. Walking Stairs 563 calories
25. Water Polo 704 calories
* Calories per hour based on 155 lb individual
Most of us know the value and benefit of taking a multivitamin. Today’s food lacks the amount of nutrients our bodies need day in and day out. Supplementing with a multivitamin can obviously help minimize deficiencies we may have. And while a multivitamin should be a staple in almost everyone’s diet, an additional supplement that should be regarded as equally importance is an Omega 3. Omega 3 also known as linolenic acid, is a polyunsaturated fat and is part of the “healthy fat” family. Supplementing with Omega 3 and consuming healthy fats helps improve our cellular function be keeping the cells fluid and more pliable. In contrast, high amounts of saturated fats (animal fats) and trans fatty acids found in processed foods diminishes function by making our cells hard and rigid, Omega 3 consumption can make it easier to balance things out in our body.
Traditionally Omega 3s were taken primarily to help improve cardiovascular health, but recent research has shown that the benefits go well beyond improving heart function. Omega 3 supplementation has been shown to:
- Improve nervous system and boost immune health
- Increase fat metabolism and improve weight loss
- Decrease risk of diabetes and certain cancers
- Improve blood pressure
- Improve function for those with inflammatory diseases like rheumatoid arthritis, chronic fatigue and fibromyalgia
- Aid in workout recovery
- Improve mood and decrease symptoms of depression.
- Improve airway dilation
You can see why many doctors, therapists, and nutritional experts are so fond of Omega 3s. While many fatty acids can be synthesized by our own body, Omega 3 must be obtained through diet and supplementation. Foods high in Omega 3 include; walnuts, hemp seeds, fish (wild salmon, light tuna, shrimp, etc.), chia seeds, flax (Ground or Oil), soy nuts, olive oil. Try to add at least ½ -1 serving to each meal/snack throughout the day. In addition to food, it is recommended to take a daily Omega 3 supplement as well. The minimum recommended daily amount is generally 2-3g per day in either liquid or capsule form. However, research has shown as high as 9-10g/day may be recommended in certain cases. Consult with your physician to determine the correct dosage for you and start reaping the benefits of this super supplement!
Additional Resources:
Sources:
“The Essentials of Sports and Exercise Nutrition, 2nd Edition – John Berardi, PhD; Ryan Andrews, MS, MA, RD
With 70% of the American population being overweight and/or obese it shouldn’t come as any shock that countless people want to improve their health and maybe shed a few pounds. Obviously changes need to be made regarding diet and exercise, but one area that is often overlooked is a person’s mindset. Believing ultimately can make or break one’s success. We see this all the time in professional sports, business, and even fitness. Having a vision for what needs to be accomplished, the drive to achieve greatness, and most importantly…believing is critical. Henry Ford says it best, “If you think you can do a thing or think you can’t do a thing, you’re right.” Simple and true. The battle is won or lost long before you even set foot in the gym.
But it’s a little more than just belief, you have to shift to a mindset of “positive outcome.” In other words, focusing on what is desired opposed to what is undesired. Esther and Jerry Hicks, authors of the “Law of Attraction” looks at it from this perspective:
“From your place of lack, you will attract only more of that, and that is the reason most diets do not work: You are aware of your fat – you are aware of your body looking the way you do not want it to look – and so when it gets bad enough that you cannot stand it anymore (either from your own perspective or because others are scowling at you), then you say, “I can’t bear this negative place anymore. I’m going to go on a diet, and I’m going to get rid of all this stuff that I do not want.” And yet, your attention is given to the stuff that you do not want, and so you hold it to you. The way to get to where you want to be is to give your full attention to what you do want, not to give your attention to what you do not want.”
By overly examining what you do not like about your body and/or physical health only perpetuates the problem. There needs to be a paradigm shift for true change to take place. You need to “Believe it before you see it.” How is that possible Jason? I look in the mirror and the mirror doesn’t lie! I realize we live in a society of “seeing is believing” but I simply encourage you to reflect for a moment on everything that has changed in the world throughout your lifetime. Fairly recently, we didn’t have cell phones, internet, ipads, etc. Even television hasn’t been in existence for 100 years! Bottom line, people have vision and the ability to believe it before they see it! The same rule applies when it comes to our bodies and physical health and the body will go only as far as your mind will allow it to.
Here are a few tips to help shift your focus and achieve the body, health, and life you desire.
Write down your goals: The more specific the better. But remember to state them in a what you want to happen manner. For example: “I want to lose 20 lbs in 6 months.” “I want to lower my blood pressure to 120/80 or less by next year.” “I want to fit into my old swimsuit by June.” I want to improve my flexibility so I will feel better.”
Create your vision: More specifically, create a poster board of what you want your life to look like. Find pictures of yourself when you were looking and feeling your best. Do you have fitness goals like running a marathon, competing in a triathlon? Maybe you want to take on new recreational hobbies like rock climbing or martial arts? Find images of these activities and put them on the board! You could even go beyond fitness with your vision. Images of places you want to vacation, a certain vehicle you like, the amount of income or job you desire, the sky is the limit. This is a powerful too! Having a image to view daily naturally puts your subconscious to work towards your goals. Try it…you’ll be amazed at how effective it is!
Surround yourself with positive influences: Post inspirational quotes throughout your work and home space, read self improvement books, write daily affirmations, and surround yourself with positive people who mutually want you to succeed. Remember…positive attracts more positive!
Want to change your life in 30 days? If you make a daily commitment to perform these three action steps, you will be amazed how much better you will look and feel. Everything will seem like it’s naturally falling into place. It’s your life! Take control, take action, and become the person that you truly deserve to be!
Recommended Reading
Feel the Fear and Do it Anyway – Susan Jeffers
The Four Agreements: A Practical Guide to Personal Freedom – Don Miguel Ruiz
100 Ways to Motivate Yourself – Steve Chandler
The Law of Attraction – Esther and Jerry Hicks
Who Moved My Cheese – Spencer Johnson
People are always in search for the “secret” to weight loss and optimal health. I’ve been in the fitness industry for 18 years now and I’m here to tell you…there is no secret! While there are a lot of factors that will make or break one’s success for optimal health, I have found there are five keys to it all. By following and using these five keys not only will you have a greater chance of achieving your fitness and weight loss goals, but you are more likely to enjoy the process as well!
KEY #1: NUTRITION IS 90%
Two Studies with the Same Results
The University of Texas and University of Oklahoma recently conducted a 16-week weight loss study. Two different groups were measured, an exercise group and a control (non-exercise) group. Each week the exercise group performed three hours of strength exercise with an Olympic weightlifting coach and circuit training for two hours with a group exercise instructor. During the study, researchers collected data on body composition and a host of other measures. As expected, the exercise group did get better results…but not much:
- The control group gained 1 lb of lean mass, lost 0.5 lb of fat, and lost 0.5% body fat
- The exercise group gained 3 lb of lean mass, lost 2 lb of fat, and lost 1.5% body fat
WHY? No nutritional adjustments were made for either group!
Bottom line, for true health and successful weight/fat loss, you must eat a balanced and healthy diet.
What habits consist of a “balanced and healthy” diet?
Slow Down! Many of us eat way too fast. It takes about 20 minutes for our sensation of fullness to kick in. The pathway from our stomach, to our brain, and back is long. If you eat too quickly, you are more likely to overeat by the time your brain can communicate it’s time to stop. The long term goal should be taking 15-20 minutes to consume each meal. I know this may be too ambitious for a lot of us and that’s okay! Just by slowing down by 1-2 minutes can make a big difference. From there you can work towards the 15-20 minute goal.
Stop Eating at 80% Fullness: Rather than eating to the point of fullness, focus on eating until you are no longer hungry. In conjunction with slowing down, this again will allow plenty of time for your brain to communicate that it’s time to end the meal. Many benefits come of this, including better overall appetite cues, improved digestion, and increased performance with your workouts as well.
Eat every 2-4 hours: When you go prolonged periods without any food, your body goes into conservation mode simply because it doesn’t know when the next meal is coming. As a result, the body holds onto any excess fat storage which a lot of people would prefer do without. By eating smaller and more frequent meals this will keep your metabolism running at higher levels throughout the day and is more likely to let go of the extra stores.
Eat Fruits and/or Vegetables with Each Meal: There is a good reason why mothers harp on their children to eat their fruits and veggies! Nutrient dense and low in calories, fruits and vegetables are packed with vitamins, minerals, and actually help buffer the body’s acidic response to protein and grains. One medium sized fruit, ½ cup of raw chopped fruit or vegetables, and 1 cup of raw, leafy vegetables each equal one serving. Aim for 1-2 servings per meal.
Include Protein Dense Foods & Health Fats: Up to1 serving (20-30g) for women and 2 servings for men (40-60 g) should be included with each meal. A portion size of protein is visually about the size of the palm of your hand. Protein dense foods include lean meats such as ground beef, chicken, turkey, bison. Other great protein sources include salmon, tuna, eggs, cottage cheese, tofu, beans, etc. Also, a mixture of fats should also be part of a balanced diet. Vitamins A, D, E, and K, are critical to optimal human function, and can only be absorbed by the body with adequate fat in our diet. Eating a variety of meats, cheeses, nuts, olive oil, and a fish oil supplement are all great ways to getting our daily dose of fat.
Eat “Quality” Carbohydrates: Cut back on the processed, sugary carbs like juice, white flour, muffins, etc and focus your efforts on eating more whole food and fiber rich carbs. This includes a mix of vegetables, beans, legumes, whole grain breads and pastas, quinoa, long grain rice, etc. Typically, vegetables, beans, legumes, and most fruit can be consumed often and at any time of the day. For breads, pasta, and rice, ideally these should be consumed after workouts or physical activity, especially if fat loss is a goal. Primarily this is because the body has its highest tolerance of carbohydrates post-workout than any other time. This will help refuel the body without any carbohydrate “spill over” into fat storage.
Great Nutritional Sources:
cleaneatingmag.com
eatright.org
healthykitchensmakeover.com
precisionnutrition.com
KEY #2: YOU NEED A STRONG SOCIAL SUPPORT GROUP
Social Support: “Network of individuals that provides feedback, constructive criticism, and encouragement for one’s lifestyle choices.
“You are the average of the five people closest to you.” How does your social support group look?
- Does your spouse/partner follow healthy lifestyle habits such as exercising regularly, watching what they eat, and taking nutritional supplements?
- At your workplace, do your coworkers regularly bring in treats like cookies, donuts, and other snacks?
- If you go out to eat more than once per week, do the people you dine with order healthy selections?
- Do you belong to any clubs, groups, or teams that meet at least twice per week and do some physical exercise (this does not include a gym membership)?
- Do the people you live or work with schedule activities for you that interfere with your pre-established exercise time?
If most of your answers made you raise an eyebrow…then you may need to align yourself with a stronger group. It’s not to say that you need to sever all ties in your existing relationships, but you do need to be aware if you have any “Crabs in your bucket.”
Crab mentality, sometimes referred to as crabs in the bucket, describes a way of thinking best described by the phrase “if I can’t have it, neither can you.” The metaphor refers to a pot of crabs. Individually, the crabs could easily escape from the pot, but instead, they grab at each other in a useless “king of the hill” competition which prevents any from escaping and ensures their collective demise. The analogy in human behavior is that members of a group will attempt to “pull down” (negate or diminish the importance of) any member who achieves success beyond the others, out of envy, conspiracy, or competitive feelings.
Strategies to overcome the “Crab” obstacle
- Encourage your friends, family, and co-workers to join you in social events that compliment your goals (healthy dinners, physical challenges, group workouts).
- Join a network of individuals that work towards common goals. This can be a hiking/running group, a recreation sports league, or fitness club.
- Consider hiring a professional. IDEA, the international health and fitness organization found that 75% of individuals that workout aren’t getting the results they want. And of the 25% who were, 90% of them work with a personal trainer.
KEY #3: HAVE S.M.A.R.T GOALS
Saying “I want to lose weight” is not enough. Goals need to be focused, and realistic. A common acronym for goal setting is SMART, Specific, Measureable, Attainable, Reward Based & Realistic, and with a Timeframe. “I want to lose 20 pounds of body fat in 6 months and then I will get myself that new swimsuit.” This is a great example of a SMART goal. Not only does it cover each component, but it is realistic as well. Since the recommended range for permanent weight loss is 1-2 pounds per week, a goal of losing 20 pounds in 5 months is honest and very achievable.
“A Goal without a plan is just a wish.” In other words, action needs to be taken! Include five steps with each corresponding goal for the coming year. Your steps should be conducive and relate directly to your goals.
Here’s how it looks using our same weight loss example:
SMART Goal: Lose 20 pounds of body fat in 6 months
Action Step #1 – Get a gym membership by the end of the week
Action Step #2 – Do 45-60 minutes of cardio on Mondays, Wednesdays, and Fridays
Action Step #3 – Do strength training for 1 hour on Tuesdays and Thursdays
Action Step #4 – Eat 4 to 6 small healthy meals/snacks per day
Action Step #5 – Drink 10 to 12 cups of water every day
Notice how the action steps focus on behavior not the outcome. With a behavior focus, the goal becomes framed around activities that are under your control. With this approach we detach from the outcome, but ultimately our behaviors shape the outcome.
More examples:
- I will commit to completing at least 90% of my scheduled workouts for the next eight weeks.
- I will commit to only one “free meal” per week for the next eight weeks.
- I will commit to eating breakfast everyday for the next eight weeks.
- I will commit to taking a multivitamin and an omega 3 supplement daily for the next eight weeks.
KEY #4: YOU MUST TRAIN WITH INTENSITY
Fat Burning Zone Myth
The discussion usually begins like this, “If you work too hard during cardio you’ll burn less fat!” Yes, the myth of the “fat burning zone” is alive and well! I’ve been in the fitness industry for over 15 years and it still amazes me that this topic still exists. But, with cardio equipment manufactures continuing to display low intensity training as “fat loss” on their monitors and a percentage of fitness consultants still prescribing low intensity cardio as the most effective method for weight loss, it’s no wonder that the confusion still exists! The question is why?
Specifically the “fat burning zone” is 50-60% of your maximum heart rate. Past research has shown that you burn a higher percentage of fat while training at this intensity. People were quick to conclude that this must lead to more fat loss. The problem with this theory is the most important factor is left out, the rate of calories being burned. Also, fat is still being used at higher workout intensities and ultimately will result in more fat calories expended overall. Take for example, the average exerciser burns approximately 8 calories/minute while training in the fat burning zone with approximately 50% coming from fat. Compare that with an exerciser working at 70-80% of max heart rate (“Cardiovascular Zone”) the rate increases to 11 calories/minute on average with approximately 40% of fat being used. The final result:
Fat Burning Zone (50-60% of max heart rate)
• Approximately 50% of calories come from fat
• Approximately 8 calories/minute are expended
• 60 minutes x 8 calories/minute = 480 calories
• 50% x 480 calories = 240 fat calories
Cardiovascular Zone (70-80% of max heart rate)
• Approximately 40% of calories come from fat
• Approximately 11 calories/minute are expended
• 60 minutes x 11 calories/minute = 640 calories
• 40% x 640 calories = 264 fat calories
The cardiovascular zone yields more for both total calories and fat calories burned! And as a bonus, your fitness levels will improve even more! This is key, because the body will begin to burn more fat during and after workouts. This happens because the body begins to spare carbohydrates, a process known as “glycogen sparing.” Since carbohydrates are the body’s preferred fuel, and since we have a limited supply, the body naturally begins to use a higher percentage of fat during workouts as our fitness improves.
Also, after intense exercise, the body has to work even harder to restore equilibrium to our body temperature, respiratory rate, and hormone levels. This requires high amounts of oxygen, a process known as Excess Post-Exercise Oxygen Consumption (EPOC). With this increased demand for oxygen, more fuel is required from our body during post workout recovery to achieve homeostasis. And guess what the primary fuel is during this process…FAT!
The take home message is that there is no magical “fat burning zone”. For best results, cardiovascular training should include a variety of intensities. While there are countless benefits to training at higher intensities, low intensity workouts are still important and should be included into your routine, especially if you are just beginning a program. And even an avid exercisers in need of some “active recovery” can benefit from lower intensities a couple times per week. Outlined below are some recommended training guidelines for overall cardiovascular fitness.
Cardiovascular Training Guidelines
Structure 2–3 long and easy intensity workouts each week. These sessions should be 45 minutes plus in duration with a target heart rate ranging between 50-70% of your maximum. These workouts should be feel comfortable, but have you still breaking a sweat. These workouts effectively target your aerobic energy system which will help develop fat burning enzymes, help maximize recovery, and should be your starting point if you’re just beginning a program.
Structure 1–2 moderate length and intensity aerobic workouts each week. These sessions should be 30–40 minutes in duration and target heart rate should range between 70-80% of your maximum. The level of effort in these workouts should be comfortable but challenging.
Structure 1–2 short and intense interval workouts into your program each week. These workouts should last between 20–30 minutes with your target heart rate ranging between 80-90% of your max during work intervals. During these workouts your breathing is heavier and will definitely be above your comfort zone
Strength Training Principles & Guidlines
Principle of Overload: A greater than normal stress or load on the body is required for training adaptation to occur. The body will always adapt to exercise over time and once this happens a different stimulus is required for additional strength gains. The process should be gradual and is usually accomplished by altering training intensity or increasing the amount of weight lifted. As a rule, when you can perform two or more repetitions over your repetition goal in the last set of two consecutive workouts, intensity should be increased. Weight increases should range between 2.5-5% for isolated exercises (e.g. tricep pressdowns) and 5-10% for exercises that utilize larger muscle groups (e.g. bench press).
Principle of Variation: Much like the principle of overload, except it involves altering one or a combination of training variables. Specifically, speed of movement, rest periods, training frequency, exercise order, or style of exercises. Take a dumbbell lunge for example. We could vary this exercise by switching to split jumps which would alter two variables, the speed of movement and the style of exercise.
Train for movement: Muscles work in synergy. The term “synergy” comes from the latin word meaning to “work together.” The nervous system innervates the musculoskeletal system to work as a complete unit. A baseball player throwing a ball with maximum velocity or simply the act of running best illustrates this point. The muscles work in harmony. Performing more compound exercises that involve multiple joints and allow the body to work as a whole unit has a higher carry over into day to day life. Also, training for movement will yield greater strength gains, improve coordination, and increase stability. Exercise Example: Squat Row
Train all planes: The human body works in three different planes of movement (sagittal, frontal, and transverse). Basically, the body is made to rotate, move forwards/backwards and side to side. Thus, it’s important to train for movement in all directions. This will help minimize muscle/movement imbalances, decrease risk of injury, and improve overall function. Exercise Example: Rotational Cable Chest Press
Train Balance & Stability: Strength is transferable from an unstable environment to a stable environment but not the other way around” (Orr 2009). In other words, training muscles strictly in a machine based settling will yield little or no improvement for your balance or stability. In order to improve balance & stability, you must train for it! Try performing traditional exercises on a BOSU, stability ball or in a single leg position. Not only with it improve balance and stability, but strength as well. Exercise Example: Single Leg Squat
Train Standing: In can’t be emphasized enough! We sit enough throughout the day between work and our daily commute. Try to perform the majority of your exercises in a standing/upright position for better overall functional strength and improved posture.
Using these principles, incorporate strength training into your routine at least 2-3 times per week. Focusing primarily on total body movements. Sets and reps are based on individual goals and needs. Here are the recommended ranges:
Stabilization/Endurance:
- 1-3 sets
- 12+reps
- 50-70% max
- Rest 30-60 seconds between sets
Hypertrophy
- 3-5 sets
- 6-12 reps
- 75-85% max
- Rest 45-90 seconds between sets
Maximal Strength
- 4-6 sets
- 1-5 reps
- 85-100% max
- Rest 3-5 minutes between sets
KEY #5: TAKE YOUR TRAINING BEYOND THE SCALE
Maintaining focus year after year can be challenging, especially if we’re working out just for the sake of working out. Giving your workouts a greater purpose and training for activities outside of the gym can help you stay on track…permanently It’s easy to skip a workout if you lack a specific purpose, but if a ½ marathon is lurking around the corner, odds are you’ll stay consistent. Besides, most of us have recreational activities we enjoy like running, cycling, basketball or snowboarding. Focusing workouts towards improving your recreational skills can help keep you focused and consistent year in and year out.
You are always ready! Does this sound like you? “I need to get into better shape before I can do something that.” Quite the contrary! There’s always a wide range of participants, men, women, all with different fitness levels in a variety of events every year. You don’t have to be an elite athlete to participate. The only obstacle you have to overcome is making the decision to do it. But once you do an amazing thing happens. Your purpose training purpose changes automatically. Instead of worrying about mastering the scale, now your focus is on mastering your fitness.
Have Fun! Remember growing up in a world where there were no deadlines, meetings, errands, etc? We simply played. Whatever your motivation for getting in shape I encourage you find your fun! Life always comes with responsibility, but we can still take the time to reconnect with that “timeless” part of ourselves. Whether it’s the Dirty Dash, going on a scenic hike, or simply playing with your kids, take the time to do it every week. Follow this formula and you’ll achieve results greater than imagined and enjoy the journey along the way!
There are so many diets out there. Paleo, Atkins, The Zone Diet, Eating for your blood type, etc. Each author will make a sound argument for the benefits of their approach, while critics will continue to point out their shortcomings. Now I’m not here to decipher or breakdown the pros and cons of each. Most plans are effective in helping the dieter to create a negative energy balance. In other words, consuming less calories than they burn, resulting in weight loss. But there is not a “one sized fits all” approach when it comes to nutrition. Many factors like genetics, environment, food allergies, and daily energy demands will influence how an individual responds to dietary intake. A weekend warrior training for a triathlon will usually have a higher need for carbohydrates, while an office worker who hasn’t been physically active for five years may require lower amounts of carbohydrates and a higher intake of proteins and healthy fats. But regardless of individual differences and nutritional needs the biggest challenge most people face is consistency. And the journey towards ideal health and body weight ultimately comes down to behavior change. Let’s face it…change is hard! Especially when it comes to nutrition! People overestimate how difficult it is and underestimate how long it will take. Numerous studies show that people are typically most successful when they limit their change to one behavior at a time before introducing a new one. But introduce even two new behaviors at once, and the failure rate is nearly 100%. With that being said, outlined below are several nutritional habits everyone can benefit from. Assess which habits you need to work on implementing most, pick one and put all of your focus and effort into it for the next 3-4 weeks. Once it becomes second nature, then you are ready to introduce the next one. Remember to be patient! The goal is permanent change…one step at a time.
Slow Down! Many of us eat way too fast. It takes about 20 minutes for our sensation of fullness to kick in. The pathway from our stomach, to our brain, and back is long. If you eat too quickly, you are more likely to overeat by the time your brain can communicate it’s time to stop. The long term goal should be taking 15-20 minutes to consume each meal. I know this may be too ambitious for a lot of us and that’s okay! Just by slowing down by 1-2 minutes can make a big difference. From there you can work towards the 15-20 minute goal.
Stop Eating at 80% Fullness: Rather than eating to the point of fullness, focus on eating until you are no longer hungry. In conjunction with slowing down, this again will allow plenty of time for your brain to communicate that it’s time to end the meal. Many benefits come of this, including better overall appetite cues, improved digestion, and increased performance with your workouts as well.
Eat every 2-4 hours: When you go prolonged periods without any food, your body goes into conservation mode simply because it doesn’t know when the next meal is coming. As a result, the body holds onto any excess fat storage which a lot of people would prefer do without. By eating smaller and more frequent meals this will keep your metabolism running at higher levels throughout the day and is more likely to let go of the extra stores.
Eat Fruits and/or Vegetables with Each Meal: There is a good reason why mothers harp on their children to eat their fruits and veggies! Nutrient dense and low in calories, fruits and vegetables are packed with vitamins, minerals, and actually help buffer the body’s acidic response to protein and grains. One medium sized fruit, ½ cup of raw chopped fruit or vegetables, and 1 cup of raw, leafy vegetables each equal one serving. Aim for 1-2 servings per meal.
Eat “Quality” Carbohydrates: Cut back on the processed, sugary carbs like juice, white flour, muffins, etc and focus your efforts on eating more whole food and fiber rich carbs. This includes a mix of vegetables, beans, legumes, whole grain breads and pastas, quinoa, long grain rice, etc. Typically, vegetables, beans, legumes, and most fruit can be consumed often and at any time of the day. For breads, pasta, and rice, ideally these should be consumed after workouts or physical activity, especially if fat loss is a goal. Primarily this is because the body has its highest tolerance of carbohydrates post-workout than any other time. This will help refuel the body without any carbohydrate “spill over” into fat storage.
Include Protein Dense Foods & Health Fats: Up to1 serving (20-30g) for women and 2 servings for men (40-60 g) should be included with each meal. A portion size of protein is visually about the size of the palm of your hand. Protein dense foods include lean meats such as ground beef, chicken, turkey, bison. Other great protein sources include salmon, tuna, eggs, cottage cheese, tofu, beans, etc. Also, a mixture of fats should also be part of a balanced diet. Vitamins A, D, E, and K, are critical to optimal human function, and can only be absorbed by the body with adequate fat in our diet. Eating a variety of meats, cheeses, nuts, olive oil, and a fish oil supplement are all great ways to getting our daily dose of fat.
Don’t forget to exercise! Of course this goes without saying! Strive for 5 hours of physical activity every week for optimal health and to aid in weight loss. Remember to include a combination of cardiovascular and strength training. Now get out, get active and work on eating healthier…one habit at a time!
For more individual recommendations, healthy recipes, and all other additional information etc, please refer to the list of resources provided below.
References:
Berardi, J, Andrews R. The Essentials of Sport and Exercise Nutrition. Second Edition Pn Inc. 2012
Additional Resources:
www.healthykitchensmakeover.com
It’s hard to believe we are one month into the New Year. The best time to evaluate you fitness goals and motivation is right now. Why? Because the overwhelming majority of us will quit before spring even gets here. According to Dr. Donald E. Whetmore, 90% of those who join health and fitness clubs will stop going within the first 90 days. This comes as no surprise. I’ve been in the fitness industry for nearly 17 years and I see it happen every year. Most of us have the best intentions when it comes to changing our health habits. It’s not necessarily a lack of desire, but rather having a strong foundation in place to keep us on the path of permanent change. Rather than saying, “I want to lose weight” do a little soul searching, dig in, and really evaluate your plan. Here are five powerful steps you can take right now to help get you started and build even more positive momentum for the rest of the year.
1. Write Down your goals: Want to lose 20 pounds? Bench press your weight? Compete in a triathlon? Write it down! The power of goal setting is remarkable. A study was conducted on students in the 1979 Harvard MBA program regarding goal setting. In that year, the students were asked, “How many of you have set clear, written goals for your future and made plans to accomplish them?” Only three percent of the graduates had written goals and plans. Ten years later, the members of the class were interviewed again. Of the three percent who had clear written goals, they were earning on average ten times as much as the other 97 percent combined! This same process works when it comes to fitness or weight loss. By writing down your goals and reading them daily, it will put your subconscious mind to work and keep you on track to achieving what is important to you. So be specific, write it down, and visualize it…you’ll be amazed at the results!
2. Narrow your focus: When people make New Years resolutions, many make the common mistake of trying to change too many things at once. That’s not to say that you shouldn’t have more than one goal, but it’s important to narrow your focus down to one habit at a time. Numerous studies show that people are typically quite successful when they limit their change to one behavior at a time before introducing a new one. But introduce even two new behaviors at once, and the failure rate is nearly 100%. The reality is people overestimate how hard change will be and underestimate how long it will take. So pick one, put all of your focus and efforts into it for the next 3-4 weeks until it becomes second nature and then introduce your next one. There will be plenty of time for all of your goals. So narrow your focus and you get there one step at a time.
3. Self-belief: Henry Ford said it best, “Whether you believe you can, or you can’t, you are right.” Having goals is one thing, but they need to be backed with a positive mindset and strong self-belief. Belief has a huge bearing on behavior. It was once thought that breaking the four minute mile barrier was impossible until Roger Bannister accomplished the impossible on May 6th, 1954. Many others broke the four minute barrier since then.
If you believe a particular task will not be successful or worthwhile, you’re less likely to do the task. Alternatively, the likelihood of consistency and success while soar when you know you can and the task will become even easier. The bottom line is everyone has the potential for greatness, start expecting it and believe!
4. Have a “like minded” team: Who you have in your social circle can have a magnetic pull on who you are. It’s important to realize that some people in your circle may inadvertently try to pull you back to your old ways. It’s not because they are trying to be malicious, it’s usually just a case of human nature. Now that’s not to suggest you need to dump any friends and family who are suspect, but rather seek out “like minded” people who support you in your fitness quest. Try connecting with a fitness group, working out with a friend, or joining a sport league. Combine this with the love and support of your family and you more likely will become the person you want to be.
5. Have Fun and Get Fit! Don’t limit yourself to just “working out” at the gym. Get out and enjoy some recreational activities too. There is so much to choose from and many will compliment your training even more. Make this your year! Get out for a spring time hike or fun run, join an indoor soccer team, get your Zumba on. Life is too short not to enjoy yourself. In other words, find activities that you truly enjoy, get fit, and have fun!
Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 16 years experience in the fitness industry. Contact him at championfit@live.com or www.championfit.net.
If you want success in life, you need a plan. Whether it’s wanting to retire at a certain age or finding the job of your dreams, having a plan is key.
The same holds true for fitness and athletics, a method that is referred to as periodization. This involves developing a long-term training plan that is structured with the goal of achieving peak conditioning in a specific time frame or by a certain date.
Periodized plans for athletes generally are 6-12 months to get players ready for the season. But for the weekend warrior or individual who wants to lose body fat, the same method can be used applied in a shorter time frame.
So how do you develop a periodized plan? Essentially by working backward from a target date. From there, we simply break training into phases and sub-phases leading up to that point. With periodization, training phases are divided into three categories: the preparatory phase, the competitive phase, and transition phase (active rest/recovery).
Of these phases, the preparatory and competitive phases are furtherbroken down into the sub-phases of general preparation, specific preparation, pre-competitive, and competitive phases.
Finally, each phase is broken down further into cycles: the macro cycle (6-12 months), meso cycles (2-6 weeks), and micro cycles (1 week).
Most of us aren’t paid professional athletes, but that’s not to suggest that we can’t benefit from a structured training regimen. Let’s say this is the year we want to train for a half-marathon or maybe we’re just looking to get in great shape by summer.
Here’s an outline to give you an idea how the process works.
PREPARATORY PHASE
General preparation (conditioning) phase:
- Lasts from two to three months.
- The goal is to develop “base conditioning” before adding high intensity (more resistance or cardio intervals).
- The focus is on adding more volume (sets/reps, longer duration) as fitness improves.
- Strength training should focus on technique and adaptation. Total-body exercises are used at two to three sets and repetitions usually ranging between 15 and 25 reps per exercise.
- Training aims to improve endurance, strength, flexibility and mobility.
- For experienced exercisers, correcting strength imbalances and specific faults are the primary goal. The focus for new exercisers should be skill acquisition.
- Cardiovascular conditioning is geared toward steady-state conditioning (between 60 and 70 percent of your maximum heart rate.)
Specific preparation phase:
- Lasts from one to two months and includes progressive increases in intensity training and specificity to activity.
- Volume is now secondary and is often slightly reduced as intensity increases.
- The strength training goal is to develop strength and power. Sets increase to three to four sets with reps ranging between 8 and 12 per exercise.
- Implementation of hard intervals and race-pace training for cardio conditioning (less than 70 percent of max heart rate).
COMPETITIVE PHASE
Pre-competitive phase:
- Lasts from one to two months before a season or event.
- The goal is to maintain fitness accumulated during preparatory phase.
- Training volume (sets/reps) is decreased to allow recovery and prevent exhaustion.
- Final phases of skill development are reached.
- From one to two practice events should be used to get a feel for the main event, such as a 10K race before the half-marathon.
Competitive phase:
- This is the primary season or event. The length of this phase depends on the activity or sport.
- It’s often separated by a one- to two-week recovery period to allow physical and psychological restbefore the main event.
- Intensity is kept high and volume low. Usually, from two to three weeks before an event is optimal to allow body to reach its peak.
Transition/recovery phase:
- This takes place after the event or season. This phase usually lasts from four to five weeks before training resumes.
- Recovery should include recreational activity that is different from your usual training.
- It allows mental and physical rejuvenation before starting the next training plan.
Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 16 years experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com.
I’ve been in the fitness industry for more than 15 years, and it amazes me that this topic still exists. But with cardio equipment makers continuing to display low-intensity training as “fat loss” on their monitors and a percentage of personal trainers still prescribing low-intensity cardio as the most effective method for weight loss, it’s no wonder the confusion still exists.
The “fat burning zone” is 50-60 percent of your maximum heart rate. Research has shown that you burn a higher percentage of fat while training at this intensity. People were quick to conclude that this must mean you lose more fat.
The problem with this theory is the most important factor is left out, and that’s the rate of calories being burned. Also, fat is still being used at higher workout intensities and ultimately will result in more fat calories expended overall.
For example, the average exerciser burns about 8 calories a minute while training in the fat burning zone, with about 50 percent of those calories coming from fat.
Compare that with an exerciser working at 70-80 percent of her maximum heart rate (commonly called the cardiovascular zone), where the rate increases to 11 calories a minute on average with about 40 percent of those calories from fat.
The result:
In the fat burning zone (50-60 percent of maximum heart rate):
- About 50 percent of calories come from fat.
- About 8 calories per minute are expended.
- 60 minutes x 8 calories/minute = 480 calories
- 50 percent x 480 calories = 240 fat calories.
In the cardiovascular zone (70-80 percent of maximum heart rate):
- About 40 percent of calories come from fat.
- About 11 calories per minute are expended.
- 60 minutes x 11 calories/minute = 660 calories
- 40 percent x 660 calories = 264 fat calories
The cardiovascular zone yields more for both total calories and fat calories burned. And as a bonus, your fitness levels will improve even more. This is key, because the body will begin to burn more fat during and after workouts because the body begins to spare carbohydrates, a process known as “glycogen sparing.” Because carbohydrates are the body’s preferred fuel, and because we have a limited supply, the body naturally begins to use a higher percentage of fat during workouts as our fitness improves.
Also, after intense exercise, the body has to work even harder to restore equilibrium to our body temperature, respiratory rate and hormone levels. This requires high amounts of oxygen, a process known as Excess Post-Exercise Oxygen Consumption (EPOC). With this increased demand for oxygen, more fuel is required from our body during post-workout recovery to achieve homeostasis. And guess what the primary fuel is during this process? FAT!
The take-home message is that there is no magical fat burning zone. For best results, cardiovascular training should include a variety of intensities. While there are countless benefits to training at higher intensities, low-intensity workouts are still important and should be included into your routine, especially if you are just beginning a program. And even an avid exerciser in need of active recovery can benefit from lower intensities a couple of times per week.
TRAINING GUIDELINES FOR OVERALL CARDIOVASCULAR FITNESS
• Structure two to three long and easy-intensity workouts each week. These sessions should be 45 minutes or longer with a target heart rate between 50-70 percent of your maximum.
These workouts should feel comfortable but have you still breaking a sweat. These workouts effectively target your aerobic energy system, which will help develop fat burning enzymes, help maximize recovery, and should be your starting point if you’re just beginning a program.
• Structure one to two moderate-length and -intensity aerobic workouts each week. These sessions should be 30-40 minutes in duration, and the target heart rate should range between 70-80 percent of your maximum. The level of effort in these workouts should be comfortable but challenging.
• Structure one to two short and intense interval workouts into your program each week. These workouts should last between 20–30 minutes with your target heart rate ranging between 80-90 percent of your maximum during work intervals. During these workouts your breathing is heavier and will definitely be above your comfort zone.
CALCULATING TARGET HEART RATE
Step 1: Determine your resting heart rate. This is your heart rate in beats per minute when you are resting. To determine your true resting heart rate, before you get out of bed in the morning, measure your heart rate for one minute. Wait a few minutes after the alarm has gone off, so your heart will recover from being startled. For best accuracy, you should do this three days in a row and take the average.
Step 2: Calculate your heart rate reserve (HRR): 220 – age – resting heart rate (RHR) = HRR
Step 3: Calculate your target heart rate: (HRR x target percentage) + RHR = Target Heart Rate
TARGET ZONES
Zone 1, general health: 50–60 percent of your maximum heart rate.
- Lower target heart rate zone = (HRR x 50 percent) + RHR
- Upper target heart rate zone = (HRR x 60 percent) + RHR
Zone 2, weight management: 60–70 percent of your maximum heart rate.
- Lower target heart rate zone = (HRR x 60 percent) + RHR
- Higher target heart rate zone = (HRR x 70 percent) + RHR
Zone 3, aerobic conditioning/weight management: 70–80 percent of your maximum heart rate.
- Lower target heart rate zone = (HRR x 70 percent) + RHR
- Higher target heart rate zone = (HRR x 80 percent) + RHR
Zone 4, advanced conditioning: 80–90 percent of your maximum heart rate.
- Lower target heart rate zone = (HRR x 80 percent) + RHR
- Higher target heart rate zone = (HRR x 90 percent) + RHR
Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 15 years’ experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com.
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