Breaking News on Cancer Prevention and Lifestyle

Think eating right and exercising regularly won't help reduce your cancer risk all that much?? Think again...you NEED to read this:

http://www.cbsnews.com/stories/2009/02/26/earlyshow/health/main4830367.shtml

Are you ready to improve your lifestyle and cut your cancer risk? Click below:

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Traditional, Flexion Based Ab Workouts

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html



If you are a regular reader of my blog, you know I favor a stability based approach to core training: I don't utilize a lot of flexion type exercises at the lumbar spine (crunches, sit-ups, etc.). I think stability based movements (1) develop functional strength better & (2) are safer. With this being said, I know many readers feel they just have to do crunches, sit-ups and other traditional flexion type exercises and workouts for their abs. So, here is a video of a little flexion based med ball ab circuit I use here and there with clients. If you like to "feel the burn" (ughh), this should do the trick:




This is an 8 set circuit, done without any rest between sets. Start with 5 reps per set for a total of 40 reps and attempt to increase to 10 reps per set for a total of 80 reps. Warning: this WILL cause extreme soreness in the rectus muscles. One circuit will probably be more than enough. If you want to do a 2nd set, expect a significant drop in the # of reps you can perform in each set. Make sure the reps are done under control and through a full range: don't pump through them and incorporate excessive momentum.

Stability Ball Jack Knife

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The Stability Ball Jack Knife is a great advanced core exercise. In addition it is also great for training scapula stability. A great addition to any routine for the advanced training enthusiast.

Featured Exercise: The Dumbbell Reverse Lunge from a Deficit

Terriffic single leg lower body exercise to develop strength, stability, and dynamic flexibility in the hips and thighs. Give it a shot during your next workout!












http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Weight Loss: The Role of Accountability and Social Support

Those who have lost a significant amount of weight and kept it off long term have several things in common: regular exercise, tracking their food intake, planning their meals, etc. Another thing they have in common, which isn't often talked about, is an element of positive social support and accountability.

Programs such as Weight Watchers are successful for this reason. Members surround themselves with like minded individuals who share similar goals and aspirations. Furthermore, the weekly meetings and weigh-ins hold them accountable for their behaviors.

Similarly, those who have a workout partner(s) or who work with personal trainers, dietitians, etc. benefit in the same way. Your adherence to your diet and exercise program will be much greater if you know someone else is counting on you (and vice versa) or YOU'VE SPENT A SIGNIFICANT AMOUNT OF MONEY on a service. Trust me, as a personal trainer, I regularly hear clients say "There is no way I would have gotten out of bed to workout this morning if I knew I hadn't paid good money to do so".

Taking things a step further, you also need to evaluate your friends and family members, and take a look at whether or not they are help or a hindrance to you in your quest to lose weight and get fit. Often times, for various reasons (jealousy for example), people in your life may intentionally or unintentionally try to sabotage your efforts to lose weight and get in better shape.

If you feel someone in your life whom you spend a lot of time with (your spouse) is holding you back and making it more difficult for you to reach your goals, you need to confront this person and talk things out. Ask for their increased support. If they become defensive, don't understand, or they laugh it off, you may want to re-evaluate their role in your life. If you have a group of co-workers who continually ask you out for happy hour and appetizers, despite knowing full well what you are trying to accomplish, you should take a critical look at their motives. Any good friend or spouse, in my opinion, should be "all for" you adopting healthy lifestyle habits. Furthermore, you should try to get them "on the same page". If you are living with someone who eats like crap, doesn't exercise, has a negative attitude, etc., I think you have a moral obligation to try to better their life.

Bottom line: let your friends, family members, and co-workers know what you are doing, how important it is to you, etc. If they are true friends, care for you, and have your best interest at heart, they will be supportive. Don't let others bring you down. If they are, spend less time with these folks and find other people who share the same goals and who will be a positive influence in your life. Find a workout buddy, hire a trainer, join a boot camp, etc. These types of individuals, groups, and activities will take you closer to where you want to be.

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Organizing Your Cardiovascular Conditioning Workouts

I get a lot of email about cardiovascular conditioning: what types of workouts to do, how many days/week, how to format them etc. Here is a condensed summary of the approach I take with my clients (and my own workouts) and the "core" routines I use:

Intervals (The "30/90" routine)

Basically, just 30 seconds of intense work alternated with 90 seconds of recovery work. This format can be used on any piece of traditional cardiovascular equipment. For instance, on a treadmill, sprint for 30 sec. at 8 mph, and then walk for 90 sec. at 4 mph (this is only an example...adjust intensity based on your level of fitness). Continue in this format for 10-15 sets (20-30 minutes). You can also use a shorter work/rest ratio to make things harder: 30 seconds of intense work followed by 60 seconds of recovery work or even 30 seconds hard/30 seconds recovery for a 1:1 ratio.

The Ladder Routine

Basically just increasing the intensity upwards every 30-60 seconds. Here is an example using an elliptical trainer.

*RPM's at about 80-90

Rung #1: 1:00 at level 5 resistance
Rung #2: 1:00 at level 6 resistance
Rung #3: 1:00 at level 7 resistance
Rung #4: 1:00 at level 8 resistance
Rung #5: 1:00 at level 9 resistance
**start again at ladder rung #1 (level 5) and repeat for 4-6 rounds

Again, this is only an example...adjust the intensity based on your level of fitness.

The Interval Ladder

This is just a combination of the interval and ladder routines described above. This is actually my favorite conditioning routine. Here is an example using a treadmill:

Rung #1: 5 mph for 30 sec.
*dismount treadmill and rest for 30 seconds

Rung #2: 6:00 mph for 30 sec.
*dismount treadmill and rest for 30 seconds

Rung #3: 8 mph for 30 sec.
*dismount treadmill and rest for 30 seconds

Rung #4: 9 mph for 30 sec.
*dismount treadmill and rest for 30 seconds

Rung #5: 10 mph for 30 sec.
*dismount treadmill and rest for 30 seconds before starting over at rung #1 again...repeat for 4-6 total cycles

Again, this is just an example. If you wanted to have more "rungs" on your ladder, that is fine as well. There is no right or wrong way to do it. Actually, one of my favorite ways to use this routine is as above, but I'll keep going until I reach 12 or 13 mph before starting over. I like it because there is a built in low level warm-up which prepares me for the high intensity all sprinting of the last 2-3 rungs.

The "Traditional" Routine

This is more or less just your basic cardiovascular type of work, but I like to break it down into (1) Progressive Warm-up (2) Work Period (3) Regressive Cooldown.

You'll need to choose your work period intensity 1st in order to get the warm-up and cooldown correct. The work period should be 5-10 minutes in duration, and the intensity you choose should be challenging for that duration. For example, if you choose a 5:00 work period, don't use an intensity which you could maintain for more than about 6 or 7 minutes...it defeats the purpose. Here is an example, using a sationary bike, assuming a work period of 5:00 at resistance level 10 and between 80-90 RPM:

Progressive Warm-Up
2:00 at level 2 RPM 80-90
2:00 at level 4 RPM 80-90
2:00 at level 6 RPM 80-90
2:00 at level 7 RPM 90-90
*8:00 total warm-up

Work Period
5:00 at level 10 RPM 80-90

Regressive Cool Down
Reverse your warm-up

Total workout time: 21 minutes

The Traditional Routine, in my opinion, need not exceed 30 minutes total, especially if you've challenged yourself on the work period.

The key to all of these routines is to be progressive over time: increase the intensity of the work periods on the interval routine (or decrease the rest between intervals); end up at a higher "rung" on the ladder routine; increase the intensity and/or duration of the work period on the traditional routine.

Again, I've just thrown out arbitrary numbers in the examples of above...adjust to your own level of fitness. These types of routines can be performed on any piece of typical gym cardio equipment. You could do each routine 1 day per week for 20-30 minutes for a total of 3 weekly workouts on days you do not strength train.

Now, go put some of this information to good use!

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Weight Loss 101

I've created a free "Weight Loss 101" e-course (which I'm quite proud of) for all of my clients, blog/website readers, and mailing list subscribers. "Weight Loss 101" was created in order to provide you with a practical, cut through the "BS"guide to successful weight loss and fat loss.

Diet and nutrition are confusing areas. It seems as though every week we are given a new message in the media in terms of the "right way" to eat. Yet, all of these messages seem to contradict each other. One week it's avoid carbs. The next, it's watch your fat intake. The week after that, it's calories are the only thing that matters. Then, we are told you don't have to count calories in order to lose weight. Then we hear carbs are ok, but only the right kinds.

It all can be mind numbing, can't it? It's hard to know where to start...isn't it?

Look, there are handful of principles you need to understand in order to lose weight. Let's avoid all the "fluff", details and minutia, shall we? There are thousands and thousands of weight loss oriented products and services out there. ALL of them operate under the general principles I've outlined in "Weight Loss 101". Most of the time, the creators and authors of weight loss products and services try to "dress up" or put their own spin on things in order to make their product or service unique, but, if you sift through all the slick marketing and other hogwash, it comes down to the basics.

So, without further ado, please check out the links below to my "Weight Loss 101" e-course. I know it's going to point all of you guys in the right direction, and take you closer to your weight loss, fat loss, and fitness goals:

Determining Your Weight Loss Calorie Requirements

http://www.personaltrainerscincinnati.com/2009/01/weight-loss-101-determining-your-weight.html

Food Selection Guidelines

http://www.personaltrainerscincinnati.com/2009/01/weight-loss-101-food-selection.html

Meal Frequency & Timing

http://www.personaltrainerscincinnati.com/2009/01/weight-loss-101-meal-frequency-timing.html

Nutritional Supplements

http://www.personaltrainerscincinnati.com/2009/01/weight-loss-101-supplements.html

Dining Out Tips

http://www.personaltrainerscincinnati.com/2009/02/weight-loss-101-dining-out.html

The Contribution of Exercise to Weight/Fat Loss

http://www.personaltrainerscincinnati.com/2009/02/weight-loss-101-exercise.html

The Role of Social Support & Accountability in Weight Loss

http://www.personaltrainerscincinnati.com/2009/02/weight-loss-role-of-accountability-and.html

If you have any questions, or would like to offer feedback on the course, PLEASE don't hesitate to email me at pj@cincinnatifitnesstrainer.com. Thanks for your dedication to your health and wellness.

Also visit us at:

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Follow-Up to Weight Loss 101: Alwyn Cosgrove Rants of Fat Loss

As a follow up to my Weight Loss 101 series, I wanted to pass along an article (rant really) written by one of the best in the fitness biz-Alwyn Cosgrove of Results Fitness in CA. EVERYONE who wants to currently lose weight, or has struggled with weight loss in the past NEEDS TO READ THIS! Alwyn pulls no punches in this article and doesn't sugar coat anything. I think you'll find many of the principles outlined in my Weight Loss 101 series are reinforced and hammered home in this article. Check it out below:

ALWYN COSGROVE RANTS ON FAT LOSS

Also, check out the program Alwyn and Mike Rousell of the Naked Nutrition Network developed which is literally guaranteed to provide rapid fat loss before transitioning in to a more lifestyle oriented program (such as my Weight Loss 101 approach). Check out WARP SPEED FAT LOSS (my brother lost 33 lbs. on this program last month).

Also visit us at:

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Weight Loss 101: Exercise

This is the final installment of my Weight Loss 101 series. I hope you've found it beneficial, easy to follow, and practical. My goal with this series was to cut through all the fluff, details and minutia, and just cover the key components and principles 95% of people need to understand in order to experience weight loss and fat loss success. Ok, on to our discussion of exercise and it's contribution to weight loss.

If you've read my blog, website, or listened to my podcasts, you already know my feelings regarding exercise as a stand alone weight loss method: in stinks! Exercise, in any form, is very inefficient in terms of burning calories. Those who try to "exercise off" excess body weight and body fat fail miserably. You can eat 500 calories in a matter of minutes, but it takes an hour or more of reasonably intense exercise to expend that same 500 calories. As I've said before, using an exercise only approach to weight loss is the equivalent of trying to drive a nail into a board using the handle of screwdriver: if you keep banging away, you may make a little headway, and, if you bang away long enough, you may actually end up driving the nail completely in...but wouldn't it be much more efficient to just use a hammer (diet)??

With all of the above being said, YOU ABSOLUTELY SHOULD EXERCISE. In fact, you should do so 5 or 6 days per week. Exercise provides tremendous metabolic health benefits which one cannot get through proper nutrition alone. Furthermore, most people do not want to lose weight just for the sake losing weight: they want to look more athletic, "toned if you will, and look better naked!

This athletic look cannot be achieved simply by reducing your calorie intake and losing weight. Proper exercise is what gives muscle its tone, hardness, etc. Maintaining and/or gaining muscle mass, specifically, is what provides the "look" everyone so desperately wants. If you want your body to look contoured, you have to have a level of body fat low enough for the muscles to show from beneath the skin, AND you also have to have conditioned muscle in the. Without the combination of the two, you are not going to achieve the athletic look.

Also, while inefficient, exercise obviously makes a contribution to weight loss and fat loss because it burns calories. Any human movement burns energy, and, in order to lose weight, you have to burn more energy than you consume. Furthermore, maintaining lean muscles tissue-something the vast majority of adults do not do as they age-will ensure your resting metabolic rate (RMR) doesn't decrease. A decrease in resting metabolic rate means your body will be expending less energy while at rest. RMR is the largest contributor to overall daily calorie expenditure, so the ramifications of losing muscle mass should be obvious...and you can only maintain muscle mass by placing a consistent mechanical stress or overload on the muscles.

Finally, in order to get the most out of exercise, you want to make sure you choose activities which give you the most bang for your buck. Activities which (1) burn calories (2) maintain/increase muscle mass & (3) allow the body to continue burning calories even after the exercise session is over are ideal. What type of exercise does all of this? Strength/resistance training.

Therefore, I suggest strength/resistance training 2-4 days/week. When strength training, you want to choose mostly multiple joint exercises (squats, lunges, step-ups, rows, presses, etc) which work 2 or more muscle structures simultaneously. Why? The more muscles you involve in an exercise, the more calories you burn. Contrast this to what most people do at the gym: single joint, machine based isolation exercises while seated. These movements, while beneficial for certain purposes, do not place a great demand on your physiology

Also, when strength training, be progressive. Try to lift more weight and/or perform more sets or reps (volume) over time. Why? Training progressively-asking more of your body-burns more calories over time and also provides a consistent stimulus for your muscles to become more and more toned and solid. Many women are leery of lifting heavier weights in fear of becoming bulky. This is analogous to not playing golf too often because you fear you might become too good. It's not going to happen. Also, we know we have to burn up energy in order to lose weight and fat, right? Well, what takes more energy, lifting 20 lbs., or lifting 50 lbs.? 50 lbs. or 100 lbs. It's basic logic.

On days you strength train, after that portion of the workout is complete, I would suggest adding in 10:00 of interval based conditioning. Interval conditioning is simply alternating bouts of really hard work with bouts of easier recovery work in a ratio of 1:3, 1:2, or 1:1 (this would obviously be the hardest). So, if you sprint on a treadmill at 9 miles/hour for 30 seconds, you would want to recover (maybe a 4 mile/hour walk) for 30-90 seconds. Interval training can be performed on ANY piece of traditional cardiovascular equipment (bikes, treadmills, elliptical type machines, stairclimbers, versa climbers, rowers, UBE's, etc). You can also perform intervals using bodyweight resistance training exercises, kettlebells, bands, etc. The bottom line is that whatever modality or activity you choose, the work intervals should be HARD...meaning you shouldn't want or be able to continue at that intensity for much longer than the duration of the interval. Interval training burns calories at an increased rate during the exercise session, and, more importantly, gives the body a stimulus to continue burning calories at an increased rate after the session.

On days you do not strength/resistance train and perform intervals, I would recommend traditional cardiovascular type work at a lower (although not easy) intensity for about 30 minutes. If you want to monitor your heart rate while doing this, fine. Want a recommendation? About 70% of age predicted maximum heart rate (220-current age X .70). Traditional cardio burns calories and can aid in recovery without over taxing the body. It does not do a very good job of causing the body to continue burning calories after the workout is over, but that's not the primary objective of this form of conditioning anyway. Oh, and leave one day per week when you don't do anything. Rest and let your body recover.

Finally, just move more in your daily life. We all know a guy or gal who works a manual labor type of job, doesn't workout, and is very lean. Why? Because they are expending energy, even if on a lower level, all day long. They are on their feet. They are moving around. Any muscle contraction in the body uses energy, so move more. Park farther away when you go to work or the store. Take the stairs. Go for walks with your wife. Toss ball with your kids. If you are sitting around at home, fidget a lot. Get up from your desk at work, walk down the hall and bother your boss. Whatever, just move. We refer to this as NEPA: non exercise physical activity. NEPA is kind of the icing on the cake and can actually add up over time to enhance your results.

So, there it is. Everything you ever wanted to know about practical, no BS weight loss. So, no need to scour through all the diet and exercise books out there. Don't waste your money. All of these books and programs operate under the same principles I've outlined here. The authors may dress things up a bit and market the hell out of their products, but it still comes back to the stuff I've outlined in this series.

Now, go put this information into action!

Also visit us at:

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Weight Loss 101: Dining Out

Well, my Weight Loss 101 series is drawing to a close. I'll discuss what to do when dining out today, and then come back a little later in the week with a discussion of exercise and it's contribution to one's weight loss efforts.

Look, dining out can be tricky. It is also is a part of life given business related meals, travel, and social engagements. When you shop for yourself, plan your meals, read labels, weigh and quantify your food intake, etc. YOU have complete control. However, when dining out, you lose some of that control. With this being said, it is still possible to not completely blow your diet when dining out. All too often, people use dining out as an excuse for not sticking to their calorie limits and healthy food selection guidelines. I hear stuff like this: "I didn't know how many calories were in the menu items, so, I just "screw it" and ate whatever I felt like." This isn't a valid reason. Here are some ideas on dining out healthfully and in a calorically appropriate manner.

1. Research a Restaurant's Menu Items Ahead of Time

Most chain restaurants make their nutrition information public, so, this is no different than looking up and quantifying the food you would normally eat at home and fitting it into your overall plan. Yes, I know it is tedious and takes a little extra effort, but this is just "the deal" when it comes to serious weight loss. Here is a great resource which provides the nutrition information for many national chain restaurants:

http://ow.ly/4LO

Websites like http://www.calorieking.com also provide some restaurant nutrition information, so put this in your "arsenal" as well.

2. If a Restaurant's Nutrition Information Isn't Available, USE COMMON SENSE!

Many fine dining establishments do not publish their nutrition information. In these situations, use your common sense and use general healthy eating principles:

• Lean Protein



• More Veggies and *Salad (*get dressing on the side and dip your fork in it before you take each bite)



• Less Bread



• Skip Dessert



• Limit or Eliminate Alcohol



• If You Do Choose a Fat and Calorie Rich Meal, Eat Half of the Entree or Split it with Someone Else

Tony Gentilcore, a Boston, MA based trainer had a great blog post sometime back on general dining out tips. Check it out below:

http://www.bostonherald.com/blogs/entertainment/step_up/index.php/2008/01/07/rules-to-eating-out/

3. If You Do Decide to Indulge and Overeat, Don't Sweat It...and Certainly Don't Use it as an Excuse to go on a "Food Bender".

Look, I'm not a "food Nazi". I, too, love to eat "bad stuff" from time to time. Eating is supposed to be enjoyable, and is a great way to spend time with family and friends. The occasional "pig out" isn't going to derail your weight loss efforts. Just be sure you don't say, "Screw it, I ate bad last night, I might as well just go ahead and eat bad today because I've already blown it."

No one gets fat in a day or during one meal. If you do over indulge-intentionally or unintentionally-don't sweat it. Just get back on course the next day. Also, if you know you plan on pigging out on a certain day (hey, the Superbowl was yesterday), get in an extra workout that same day, or add one in earlier in the week. Although the 300-500 calories you burn during the workout isn't going to "counter act" the extra 2000 calories you plan on consuming, it's certainly better than NOT burning that energy and taking on the full caloric load.

Remember, eating to induce weight loss/fat loss, and, for that matter, eating to maintain weight loss/fat loss, is a lifestyle. You have to modify your behavior, and this means giving extra effort, and doing tedious stuff (like counting calories, pre-planning meals, going shopping...and researching restaurant menus before eating out). There is no magic bullet and no way around this. Don't whine "This is too hard!". It's really not. Few fulfilling things in life come without putting in the effort. Experiencing success, in any area of life, doesn't come through going about things haphazardly. The sooner you "get on board" with this line of thinking, the sooner you'll start to experience weight loss success.

Also visit us at:

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html