Over the past two months I have heard the following phrases from many people: “Todd, as soon as the crazy holiday season is over, I am going to start taking care of myself.” “With this busy time of year, it is hard to find time to get to the gym. I’ll start in January when things calm down a bit.” “I am going to focus on eating healthy in January because it is too difficult with all the holiday goodies and social gatherings to eat healthy.” “2010 is going to be the year I get on track with my health and fitness.”
Well, here we are. 2009 is over, the holiday season is complete and it’s time for you to fulfill that promise you made to yourself about getting on track with your health and fitness for 2010.
I often see many people verbally commit to a healthy lifestyle starting on January 1, but many times they fall short on fulfilling that promise because they missed a key step in what it takes to live a healthy lifestyle. They don’t make a plan to fulfill their resolution.
Let me spin it to you this way. Let’s say your friend wants to build a new house from scratch and construction is set to begin on January 1. In the last week of December you ask to see detailed plans of the house to see that everything is mapped out from foundation to roof, exterior to interior, plumbing to paint, etc. However, your friend doesn’t have any detailed plans for the house; he is just going to “start” building in January. He has no idea what the building schedule is going to be, but he is just going to play it by ear on a weekly basis. He’s not clear on what materials are going to be used, has no permits and doesn’t even have a contractor or any other professionals lined up. Chances are your friend is not going to get very far, right?
Your New Year’s resolution to get fit and healthy is no different. If I were to ask you what your plan is to make health and fitness a lifestyle in 2010, and you don’t have one, that is no different than starting construction on a home without detailed plans. Saying you are going to “start” a fitness program in January is great, but without a well laid-out plan, how do you expect to make it happen? Without a plan, your resolution is nothing more than an idea. Instead, take action, make a plan and commit yourself to success.
Your action step today is to think about what it is going to take to fulfill your resolution. What lifestyle changes are necessary? What eating habits need to change? Are you going to stand tall when the hedonists who try to lure you off track? What needs to change in your schedule to accommodate your new workout regimen? Have you joined a gym or hired a personal trainer? How much alcohol and sugar are you cutting out of your diet? What is your plan for staying motivated? Do you have a specific goal? Are you committed to 365 days? The answers to these questions are going to determine your level of commitment. That is what your plan is all about, commitment to success!
There are many resources available to help you setup your plan. Set up a consultation with a personal fitness professional for help with your exercise and nutritional program. Find a friend with a similar goal to help hold each other accountable. Get a book on time management and scheduling to help prioritize and organize your busy schedule. Take a nutrition class to learn how food works as fuel in your body. You have everything you need to be successful in 2010; the ball is in your court and all you need is a plan for your commitment to success.
This year when you make your resolution, don’t just utter an empty promise to yourself. You deserve much more than that. Let’s all do our part to help get America back on track and become one of the healthiest countries in 2010! Get rid of the excuses, take charge of your life and make this the beginning of your journey to lead a lifestyle of health and fitness. My best to all of you in 2010!
February 28, 2010
Burn Fat While You Sleep
Now that I have your attention, let me clarify . . . there is a catch. If you want to burn fat while you sleep you need to work hard while awake. I guess it’s not just about working hard, but more about working efficiently to get your fat-burning machine rolling. So how do we “burn the midnight oil (or fat)” while sleeping? You may be surprised, but it doesn’t happen by running for hours on the treadmill, elliptical trainer or stationary bike.
While cardio endurance training has its place in the world of fitness, it is not ideal for maximizing your fat-burning potential. In fact, long periods of cardio training can trigger the body to burn lean muscle for energy. Sure, you are burning calories (energy), but there is a difference between burning calories and burning fat. If your goal is to burn fat, tone up and create a shapely body without sacrificing lean muscle mass, you need to increase your resting metabolic rate (RMR). The RMR is the amount of energy your body burns while at rest. If you are able to boost your RMR, the fat burning process will continue even after you step out of the gym.
So, the answer is to shift towards more anaerobic interval training where you perform a series of high intensity exercises followed by short rest periods. Various studies have shown that this type of training not only increases aerobic capacity, but also burns more fat over a 24 hour period than traditional endurance training. There are a number of ways you can stack exercises into metabolic circuits, but one of the simplest ways is to use a Tabata circuit.
Tabata is simple; perform an exercise for 20 seconds followed by a 10 second rest period. Repeat this 8 times for a total of 4 minutes. Because the exercises are performed in short 20 second bursts, it is important to go 100%. Give it a try at the end of your next workout with jump rope, going all out for those 20 seconds of work. This may be the most intense 4 minutes of your entire workout.
The way I see it the simplicity and versatility of kettlebells make them the perfect tool for this type of training. Kettlebell circuits are perfect for boosting metabolism and burning fat without sacrificing lean muscle mass. For those of you who are looking for more of a challenge, string 4 or 5 tabata “mini-circuits” together and run through them back-to-back for a 16 – 20 minute workout. Here is a sample workout of kettlebell exercises that you can stack in 4 minute intervals:
* Swings
* Clean and Press
* Front Squats
* Snatches
Whether you use kettlebells, barbells, dumbbells or body weight, I recommend choosing full-body exercises to get more bang for your buck. Using more muscles allows you to increase intensity without risking overuse injuries to one particular muscle or joint. You will be burning fat while building lean muscle, which will keep those arms, legs and buns toned.
This type of training is very intense and they really get the heart pumping. As usual, consult a physician or other fitness professional before training and start at the level that is right for you. Once you have a clean bill of health, grab a kettlebell, a stopwatch, get creative and have fun. These workouts will wipe you out, so be prepared for a good night’s rest. Combined with proper nutrition, your body will be burning fat while you are dreaming of your next workout!
While cardio endurance training has its place in the world of fitness, it is not ideal for maximizing your fat-burning potential. In fact, long periods of cardio training can trigger the body to burn lean muscle for energy. Sure, you are burning calories (energy), but there is a difference between burning calories and burning fat. If your goal is to burn fat, tone up and create a shapely body without sacrificing lean muscle mass, you need to increase your resting metabolic rate (RMR). The RMR is the amount of energy your body burns while at rest. If you are able to boost your RMR, the fat burning process will continue even after you step out of the gym.
So, the answer is to shift towards more anaerobic interval training where you perform a series of high intensity exercises followed by short rest periods. Various studies have shown that this type of training not only increases aerobic capacity, but also burns more fat over a 24 hour period than traditional endurance training. There are a number of ways you can stack exercises into metabolic circuits, but one of the simplest ways is to use a Tabata circuit.
Tabata is simple; perform an exercise for 20 seconds followed by a 10 second rest period. Repeat this 8 times for a total of 4 minutes. Because the exercises are performed in short 20 second bursts, it is important to go 100%. Give it a try at the end of your next workout with jump rope, going all out for those 20 seconds of work. This may be the most intense 4 minutes of your entire workout.
The way I see it the simplicity and versatility of kettlebells make them the perfect tool for this type of training. Kettlebell circuits are perfect for boosting metabolism and burning fat without sacrificing lean muscle mass. For those of you who are looking for more of a challenge, string 4 or 5 tabata “mini-circuits” together and run through them back-to-back for a 16 – 20 minute workout. Here is a sample workout of kettlebell exercises that you can stack in 4 minute intervals:
* Swings
* Clean and Press
* Front Squats
* Snatches
Whether you use kettlebells, barbells, dumbbells or body weight, I recommend choosing full-body exercises to get more bang for your buck. Using more muscles allows you to increase intensity without risking overuse injuries to one particular muscle or joint. You will be burning fat while building lean muscle, which will keep those arms, legs and buns toned.
This type of training is very intense and they really get the heart pumping. As usual, consult a physician or other fitness professional before training and start at the level that is right for you. Once you have a clean bill of health, grab a kettlebell, a stopwatch, get creative and have fun. These workouts will wipe you out, so be prepared for a good night’s rest. Combined with proper nutrition, your body will be burning fat while you are dreaming of your next workout!
K.I.S.S. Excess Weight Goodbye
14th-century English logician and Franciscan friar, William of Ockham was attributed with coming up with the theory that the simplest explanation or strategy tends to be the best one. This principle is know as Ockham’s Razor. Today, you might be more familiar with the K.I.S.S. philosophy, or Keep It Simple, Stupid, which implies that simplicity is a key component in success. How does Ockham’s Razor and the K.I.S.S. principle relate to getting healthy and fit? In my experience I have found that keeping things super simple is the best way to get the results one’s looking for.
Today we are flooded with so much information when it comes to health and we tend to believe that the more complex something is the more valuable or beneficial it will be. I typed “health and fitness” into a search engine and clicked on the first link that came up. I was taken to a page that wanted me to fill out a BMI calculator to assess my health risk, a metabolic calculator to measure my metabolism and a weight loss calculator to determine my desired caloric intake. There was also a blood glucose tracker and a high blood pressure manager for me to utilize. Another site suggested I figure out my max VO2 to determine the specific number of minutes I train in an ideal heart rate zone. As a fitness professional I understand the science of exercise physiology and use it in my profession. But you don’t really need all those complicated equations or scientific data to get in shape and stay healthy. While it is important to set a baseline such as body composition for tracking progress, unless you are an elite athlete, I recommend holding-off on all those other numbers.
When it comes to the actual workouts, there are thousands of exercise programs out there. Gyms are filled with all sorts of fancy equipment that were scientifically designed to help you get the body you want. With all the programs, exercises and equipment out there, it can be hard for someone to even get started. Again, try not to place too much value on that which is complex.
Trainer Chris Jantz at Powerfit Personal Training says that a good trainer should be able to get someone fit “in a phone booth with no equipment”. Bodyweight exercises such as pushups, pull-ups, squats and sit-ups have been around for thousands of years. Even athletic training can be super simple. You want to increase your power or vertical leap? Hit some simple squats and deadlifts. Kettlebells have been getting Russians fit and strong for hundreds of years. Trust me, it doesn’t get much simpler than a cannonball with a handle. Oh, and don’t forget about running. That goes back to the caveman days when they had to track prey for miles just to get a bite to eat. Speaking of food, keep your nutrition plan simple and forget about the complicated diets. Eat balanced meals with quality lean protein, complex carbohydrates and healthy fats. Go back to drinking good old fashioned H2O before spending your money on those fancy wonder tonics that promise optimum health.
If you are looking to get on track with your health and find yourself stuck in information paralysis, just remember the four pillars of human movement; push/pull, rotation, change of plane and locomotion. When it comes to losing fat and building muscle, all you need is your body and something heavy to lift. Don’t make living a healthy life more complicated than it is. Whether you use Ockham’s Razor to shave off unwanted fat, or you K.I.S.S. that excess weight goodbye, remember to keep it simple!
Today we are flooded with so much information when it comes to health and we tend to believe that the more complex something is the more valuable or beneficial it will be. I typed “health and fitness” into a search engine and clicked on the first link that came up. I was taken to a page that wanted me to fill out a BMI calculator to assess my health risk, a metabolic calculator to measure my metabolism and a weight loss calculator to determine my desired caloric intake. There was also a blood glucose tracker and a high blood pressure manager for me to utilize. Another site suggested I figure out my max VO2 to determine the specific number of minutes I train in an ideal heart rate zone. As a fitness professional I understand the science of exercise physiology and use it in my profession. But you don’t really need all those complicated equations or scientific data to get in shape and stay healthy. While it is important to set a baseline such as body composition for tracking progress, unless you are an elite athlete, I recommend holding-off on all those other numbers.
When it comes to the actual workouts, there are thousands of exercise programs out there. Gyms are filled with all sorts of fancy equipment that were scientifically designed to help you get the body you want. With all the programs, exercises and equipment out there, it can be hard for someone to even get started. Again, try not to place too much value on that which is complex.
Trainer Chris Jantz at Powerfit Personal Training says that a good trainer should be able to get someone fit “in a phone booth with no equipment”. Bodyweight exercises such as pushups, pull-ups, squats and sit-ups have been around for thousands of years. Even athletic training can be super simple. You want to increase your power or vertical leap? Hit some simple squats and deadlifts. Kettlebells have been getting Russians fit and strong for hundreds of years. Trust me, it doesn’t get much simpler than a cannonball with a handle. Oh, and don’t forget about running. That goes back to the caveman days when they had to track prey for miles just to get a bite to eat. Speaking of food, keep your nutrition plan simple and forget about the complicated diets. Eat balanced meals with quality lean protein, complex carbohydrates and healthy fats. Go back to drinking good old fashioned H2O before spending your money on those fancy wonder tonics that promise optimum health.
If you are looking to get on track with your health and find yourself stuck in information paralysis, just remember the four pillars of human movement; push/pull, rotation, change of plane and locomotion. When it comes to losing fat and building muscle, all you need is your body and something heavy to lift. Don’t make living a healthy life more complicated than it is. Whether you use Ockham’s Razor to shave off unwanted fat, or you K.I.S.S. that excess weight goodbye, remember to keep it simple!
REASONS MAKE THE DIFFERENCE
Lately I've had a lot of people ask me for some tips on finding motivation for getting in shape and accomplishing fitness goals. It’s no secret that healthy eating and exercising on a regular basis is the logical thing to do. However, because we are humans, we do not make decisions based on logic. All the medical data, exercise and nutritional information out there telling us why we should exercise isn’t going to get us moving because it is based on logical facts found through case studies. When it comes down to it, all these facts and data don’t mean much to us because, well, they are just facts and data. This makes it easy to talk ourselves out of any physical activity.
I have found that most people are driven by emotion rather than logic. Therefore it is important to find an emotional stimulus that gets you going (and keeps you going when the sweat and tears start to come). The only way you are going to find that emotional stimulus is to look deep within yourself. When you look within yourself you won’t find facts or data, you’ll find reasons!
Our reasons for taking care of our health need to be more important than the alternative. It doesn't matter what friends, family, doctor, society, Oprah, Dr. Oz or anyone else says you should do. Your health and fitness is a personal quest. Unless you have a deep, burning desire within you to get your body moving, all the logic in the world won’t work for you as motivation.
Getting on track with your health is not about seeing a certain number on the scale. It's about the empowerment that accomplishing that goal will give you. It’s not about having a BMI within a certain range that the doctor says is “normal”. It’s about having energy and vitality to spend time with your kids, grandkids, spouse, friends, etc. It's not about fitting into a certain size of jeans, right? It's about the feeling you get when you button those jeans up, check yourself out in the mirror and say “damn, I look good!” Your reasons for health need to be meaningful to YOU, and only YOU.
So, you want some motivation to get in the best shape of your life? The first thing you’ve got to do is look within yourself. When you have strong enough reasons, the motivation will appear. Then you can approach your workouts with passion, purpose and strong intent. My best to all of you!
I have found that most people are driven by emotion rather than logic. Therefore it is important to find an emotional stimulus that gets you going (and keeps you going when the sweat and tears start to come). The only way you are going to find that emotional stimulus is to look deep within yourself. When you look within yourself you won’t find facts or data, you’ll find reasons!
Our reasons for taking care of our health need to be more important than the alternative. It doesn't matter what friends, family, doctor, society, Oprah, Dr. Oz or anyone else says you should do. Your health and fitness is a personal quest. Unless you have a deep, burning desire within you to get your body moving, all the logic in the world won’t work for you as motivation.
Getting on track with your health is not about seeing a certain number on the scale. It's about the empowerment that accomplishing that goal will give you. It’s not about having a BMI within a certain range that the doctor says is “normal”. It’s about having energy and vitality to spend time with your kids, grandkids, spouse, friends, etc. It's not about fitting into a certain size of jeans, right? It's about the feeling you get when you button those jeans up, check yourself out in the mirror and say “damn, I look good!” Your reasons for health need to be meaningful to YOU, and only YOU.
So, you want some motivation to get in the best shape of your life? The first thing you’ve got to do is look within yourself. When you have strong enough reasons, the motivation will appear. Then you can approach your workouts with passion, purpose and strong intent. My best to all of you!
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