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The 2008 Top10 Weight Loss Myths
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Diet and Nutrition
"Consult with your doctor before starting a fitness or weight loss program.
Being a certified personal fitness trainer, I hear misinformation on how to lose weight on a daily basis. There are too many examples to list and a slew of new myths and products always appear each year around New Year’s Day. Usually, they are marketed with half truths about the effectiveness of their programs. None of these programs or products talks about long term weight loss…because they would go out of business.
It’s my responsibility to educate my clients on how to achieve long term weight loss based on exercise science and steer them away from fad diets, misinformation and ineffective products.
The reality is that there is a difference between weight loss and body fat loss. Most of us look at the scale which reflects our total body weight but this does not take into account the total body fat lost. For those on a fad diet without an exercise program the total weight loss number on the scale does not indicate if you have lost muscle. The point is that a loss of muscle mass will decrease your metabolism and affect your body’s ability to have long term weight loss.
Losing weight and keeping it off is 100% possible when we are open minded, willing to apply ourselves to a program based on exercise science and avoid the weight loss myths.
Here are The 2008 Top 10 Weight Loss Myths and reasons why they do not work, are not healthy, short term and how they can lead to a cycle of more weight gain.
Currently:
• 10. Myth: Eating a NO fat diet...Learn to differentiate good fats from bad fats...e.g. no trans fat vs. good polyunsaturated fats found in fish oil. Good fats are a high density energy source, make us feel full longer and are essential for cellular processes. Total low fat diet should be part of a complete weight loss program..
• 9. Myth: Eating a NO carbohydrate diet... Eating low complex carbohydrates is best e.g. potatoes, veggies vs. simple carbs white flour, sugar drinks. The body main source of energy (including the brain) is carbohydrate not protein.
• 8. Myth: Working abs for flat tummy... Constantly working on abdominals may lead to an increase in muscle imbalances and affect posture. Exercising major muscles in a total body workout burns more calories...e.g. chest, legs, back, shoulders.
• 7. Myth: Wearing plastic gear such as shirts or pants to promote weight loss.... I have seen people use garbage bags under their shirt to promote weight loss!!! Your body’s system of cooling thru perspiration will be compromised. Hence, you will lose more water and that will lead to dehydration plus lessen your cardio/endurance potential.
• 6. Myth: Fasting and working out...The body is a machine...no fuel will eventually lead to the internal breakdown of muscle, organ function, balance, coordination and mental clarity. Fasting sends a signal to brain to save energy and the body’s favorite source of energy to save is FAT.
• 5. Myt"... read entire tip
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weight loss, diet, fat, exercises, abs
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created by
fitnessfound
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saved on 11/28/2008
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1
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6.5
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N/A
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Got Knee Pain? Corrective Exercise Strategy. Pt.1
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General/Other
"My essay is a basic corrective exercise approach to specific knee pain caused by lack of ankle mobility. Most individuals will either have knee discomfort underneath the knee, also known as ‘Jumper’s Knee’ or ‘Runner’s Knee’ e.g. discomfort on the side of the leg/knee. Please recognize the difference between ‘discomfort’ and ‘pain’. As I always tell my clients ‘we do not work through pain’ but discomfort is a red flag. Stop the exercise and learn how to address and prevent the pain.
The discomfort is the precursor to a bad situation becoming worse. Fortunately, attending to the discomfort and applying some exercise science and commonsense we usually can reverse the ailment.
If you have had consistent knee pain then I would suggest seeing a medical professional. Lastly, I highly recommend getting an assessment of your posture, flexibility and muscular strength imbalances by fitness professional. The information will help you become more efficient in your workout and prevent any joint dysfunction. Your goals will be easier to attain because you will recruit more muscles for your workout and not be sideline by injury.
This is part 1 of my ‘Got Knee Pain?’ essay. In this essay, I will discuss the importance of ankle mobility and muscle balance in the calf/shin muscles. Visualize what you do when you get out of bed. The first part of our body to touch the earth is our big toe followed by the other toes, the ball of our feet then heel. If you ever stumped your toe, you will quickly notice the importance of our ankle mobility and how it affected our posture. We will compensate the pain in the toe by changing the way we walk, unconsciously leaning on one side of our body which stresses other muscles and joints.
Most knee pain is the result of sedentary lifestyle (8-10 hours of sitting or inactivity per day), muscle imbalances, poor form while performing exercises and lack of rest (overuse). There are other possible factors such as flat feet, posture, age, type of shoes, past surgeries etc…
Knee discomfort usually springs from a disruption of the ACL or MCL (Anterior Cruciate Ligament- front of knee, Meniscus Cruciate Ligament –both sides of the knee). View the ligaments as the ‘shock absorbers’ of the knee. There are other ligaments in the knee joint but I will only address the most common injuries. The knee is a marvel when you think how much pressure/shock it absorbs from our regular walking to work, walking up stairs, jogging and even abrupt stopping. Without a stable knee, our easiest everyday tasks become a challenge. Did you know that the foot moves in all anatomical planes, unlike the knee, which primarily moves in the sagittal plane (flexion and extension).
Generally, people who sit all day will have tight hamstrings, hip flexors, calf muscles, weak gluteus (buttocks) and underactive inner thigh muscles. Please note, other preventable muscle imbalances and joint dysfunction may arise from overuse or a seden"... read entire tip
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foam roll, ankle, knee pain, flexibility, exercise
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created by
fitnessfound
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saved on 6/9/2008
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3
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13.5
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100 %
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Fear and Fitness-Symptoms & Strategies
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General/Other
"Fear, Success & Fitness: Strategies for self-defeating thoughts.
Although our thoughts are processed in the brain, I believe our mind is in our heart. This is evident when an individual determination fuels them enough to crawl over the finish line of a marathon. This phenomenon can be witness when an individual, despite all odds, takes their first step towards living a healthier life.
There is a connection of our heart and ability to achieve our goals. Although fitness requires energy and physical strength nothing else compares to our mental energy. By looking within for inspiration, we set off a biochemical chain of event. Endorphins are released and you run that extra 5 minutes on the treadmill or lift that extra 5lbs despite fatigue. Maybe, it’s a image of what you are working towards, picture of a loved one or raw focus that takes your to the next level. It all begins with the mind not with sugar load beverages.
However when the initial enthusiasm of embarking on a new journey fades the mind rebels with questions.
Here are some symptoms of mental roadblocks that can stump your training program:
• Usually begins 3-5 weeks into a training program. Cycles about every 3-6 months.
• Depression, Fatigue
• Decrease interest in favorite activities
• Changes in appetite, Irritability, Sleeplessness,
• You begin to minimize achievements.
• Drift away from program and resume old habits.
• Executing poor form in exercises. May lead to injuries.
Here some favorite quotes. ‘Bring the body to the gym and the mind will follow.’ And ‘Thoughts are like clouds and they will pass.’
When you are in the midst of mental block try to the following:
• Review your workout program. Are you overtraining?
• Speak about your mental roadblock. By sharing you lessen the mental baggage and get feedback.
• Practice patience, diligence in all activities not just in your workout.
• Focus on right breathing and awareness of correct exercise form.
• Participate in a group class.
• Plan in advance the workout and duration. Remember to eat your pre and post workout meals.
• Take an extra day off from the gym. Focus on nutrition.
Training is not all physical. It requires preparation and a daily resolve to continue and give 100%.
I personally do the following when I sense the mind weighing me down.
1. Revisit the basic. Exercises that you are familiar with and focuses on strengthening joints and range of motion. E.g. static stretches, SMR foam rolling, dynamic warm-up drills, hip exercises, rotator cuff workouts.
2. Power naps! Daily 10-30 minutes of recharging.
3. Drink water throughout the day.
4. Ask a friend to join you.
5. Take a group class
6. Be grateful of your current health.
If you see it you can achieve it. When your body is physically changing from your hard work in the gym the mind needs to readjust too. Every workout you do is a stepping stone. Every time you show up for life is an achievement.
"... read entire tip
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mental plateau, fitness, health, muscle, mind
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created by
fitnessfound
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saved on 4/13/2008
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2
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10.1
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100 %
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Stretching the mind with the body...
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General/Other
"Stretching the mind with the body...
One reason why clients choose to have personal trainers is to develop self efficacy. Self-efficacy, the ability to perform or execute without the immediate guidance of a trainer. Unfortunately, there is a lot of misconceptions about why it is crucial to stretch or even know how to begin...
There is a synergy between proper breathing and controlled stretches that will promote fitness goals and overall health. After your fitness assessment, we would formulate a stretching prescription that is creative and customized for you. One that is specifically designed so you can immediately 'feel' the muscle tension being relieved along with guidance in diaphragmatic breathing. The prevention and gradual reduction of common ailments like low back and upper back pain can be achieved in and outside the gym. We encourage clients to stretch throughout their day. This will provide a mental break and alleviate the stagnation of a sedentary work day. What we teach in the gym is truly practical and applicable in everyday life (functional training).
Our clients work hard in the gym so we will give you tools to optimize your muscle recovery. This information is fundamental for effective training and is empowering. For example, when a workday becomes stressful you will have alternate options to decrease the stress. Even standing chest stretches or sitting torso twist can change ones perspective by bringing your attention to the present. As the time nears for your next session you would have begun the important process of behavior modification. End result will be increased blood circulation, flexibility, improvements in posture, mind body awareness and an appreciation for our balanced training program. This will carry over into your training sessions with better form, less fatigue and increased enthusiasm.
General progression for STATIC stretches: Is 8-10 large muscles, 3-5/week. Start with a 3-5 minute warm-up. Hold stretches between 10-30 seconds. We perform these before and after workouts. For your convenience, you can request your trainer to list all stretches on the workout sheet.
5 points to consider in your stretching regimen.
1. The purpose of the stretch... Is this based on your fitness assessment addressing weaknesses?
2. How effective is it? ..Check for elongation around the joints. Are you performing a valsalva movement (holding breath)?
3. Any pain? ... Joint pain from past injuries, stress points?
4 Can you isolate the muscle being stretched? Is a partner needed for PNF stretches?
5. Can this stretch be modified to accommodate your skill level?
There are other types of stretching techniques such as ballistic, active & passive, yoga, PNF to name a few. You can find an abundance of information on this topic from websites, librarie. Please check with your gyms to check if they are equipped with these vital tools. It promote the above mentioned benefits w"... read entire tip
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breathing, stretching, static, joint health, posture
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created by
fitnessfound
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saved on 3/26/2008
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2
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11.8
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100 %
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Self Myofascia Release (SMR) Foam Roll:
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General/Other
"Self Myofascia Release (SMR) Foam Roll:
Self Myofascia Release - Myo refers to muscle, fascia to the tissue that surrounds the muscle fibers. By applying pressure on tender areas along the muscle tissue, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping to dissipate the adhesions, increase blood flow, and enhance overall movement.
The foam roll is a great recovery tool for all training programs.
Correct muscle imbalances
Prevent injuries through improved muscle extensibility
Improves postural alignment & hip mobility
Promote blood circulation
Foam roll at home & increase muscle recovery and regeneration.
Foam Rolling General Guidelines:
Perform before & after workouts (including stretches). Focus on learning the movement.
Stay sensitive to each roll & stop rolling when pain is felt.
Stop & remain on tender area for 20-45 seconds. Rolling will increase tightness and pain.
Keep your navel draw-in when foam rolling. This will keep your body stabilized throughout movement.
Optimize your body muscle recovery ,regeneration and neuromuscular efficiency.
While performing techniques if a adhesion is located, stop rolling and rest on the tender point until pain decreases by 80%.
Foam roll each area for 1-2 minutes.
Pace is slow and controlled.
Hamstrings-SMR:
Place one hamstring on the roll with other leg bent. Support yourself with your hands and keep extended leg and foot off the floor. Roll from knee toward hip while keeping leg extended.
Piriformis/Gluteus Medius- SMR
Begin positioned as shown with foot crossed to opposite knee. Hip bone is to the side. Roll on the side and back of hip area. Increase the stretch by sitting upright and pulling the knee toward the opposite shoulder
Complete SMR Foam Roll Techniques in Maximum Boost Workout© Book."
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foam roll, self myo fascia, muscle recovery, joint health, posture
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created by
fitnessfound
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saved on 3/24/2008
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1
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27
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100 %
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Pre workout and Post workout tips:
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Diet and Nutrition
"Recovery and Regeneration- Post workout strategies to optimize the body's natural ability to process excess post oxygen consumption and the specific adaptation on imposed demands- In other words, strategies that are conducive to body fat loss and increase lean muscle mass.
2 options for preworkout:
2 hours before cardiovascular training or strength training- eat a meal consiting of complex carbohydrates- e.g. fiber, whole wheat, vegatables and also include protein (nutrient balance is crucial)
* this increases glucose levels that can be used for our workout and essential for maximal strength- muscle endurance is more efficient when supplied with preworkout fuel. ( meal shake supplement is ok too) note the calories and adjust according to your goal.
OR
* 1 hour before workout- eat 1-2 fruits e.g bananas, apple, pear- this will spike glucose levels that can be used to begin our workout. Any nutrient dense food preferablly fruit will suffice. A list of nutrient dense foods can be found on my Nutrition Journal Log (see link below)
Post Workout -
After a strength or endurance based workout that lasts more than 60 minutes it is recommended to consume a complete protein meal ( balance nutrients according to nutrition plan)
This meal needs to be consumed within 90 minutes of post workout. The muscle at this time is seeking replenishment of glycogen to regenerate. Immediate supply of protein meal or meal shake will increase recovery from 30%-60%!
7 essential nutrients. for healthy living- Note the percentage of daily intake.
1. Carbohydrates - the body's main source of energy. Limit simple carbs and eat more complex carbohydrates. Daily caloric intake range 55%-60% <4 calories per gram>
2. Protein - essential for building and repairing muscle tissue.
Daily caloric intake range 10%-12% <4 calories per gram>
3. Fats - our body uses it for energy and insulation. Limit saturated fats to less than 30% and unsaturated fats to less than 10% of Daily caloric intake <9 calories per gram>
4. Fiber - lowers cholesterol- promotes healthy elimination, consume both insoluble and soluble fiber. Daily intake range 20-30 grams.
5. Vitamins- catalyze body's chemical reaction
6. Minerals- regulates body process
7. Water- regulates body temperature, best liquid for hydration unless workout exceed 90 minutes then sports drink with electrolytes.
Information on 3 under-reported nutrients:
Water- We must stay well hydrated this enables the body's natural functions to occur quickly and efficiently. Energy metabolism and drinking plenty of water will promote a increase in our metabolic rate and help with feelings of satiation. A minimuim intake is to drink 1 ounce of water for every 2 pounds of body weight.
Fiber- Regulates metabolism and digestiion- we need this nutrient for efficient absorption and elimination. Also helps to prevent heart disease and cer"... read entire tip
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preworkout, nutrition, post workout foods, recovery, regeneration
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created by
fitnessfound
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saved on 3/24/2008
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2
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56.6
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100 %
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Natural Breathing & Muscle Imbalances-
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Strength Training
"There is a synergy between natural or diaphragmatic breathing and postural alignment, cardiovascular efficiency, joint restrictions and muscle imbalances (flexibility, tension). Oxygen is a necessary element that helps sustain our daily activities and recover from it. Unfortunately, many of us do not practice natural breathing and minimize the negative effect on our health.
Improper breathing e.g shallow, quick inhalation leads to overuse of the secondary muscles that assist in chest expansion for breathing. Overuse of these secondary muscles..e.g. chest, upper back, neck muscles leads to overdeveloped muscles and increase joint actions (shoulder,scapula). Acute improper breathing is evident with a tilted or forward leaning head, rounded shoulders and sometimes chest pains. These symptoms can be exacerbated with anxiety and stress and also lead to lower back pain due to postural misalignment.
Correct breathing begins with using the predominant muscle for this function- the diaphragm (below our rib cage). By inhaling deeply and consciously expanding our lower abdomen,.. we can relearn how to breath naturally. Our diaphragm and deep abdominal transversus muscle will gradually release the tension from our upper extremities and bring about better posture plus increase the consumption of rich oxygen through our cardiorespiratory system.
Breath through the nose and exhale through the mouth. Consciously taking time to practice natural/diaphragmatic breathing will provide a mental break from a sedentary work day and turn it into healthy physical/mental exercise. Correct breathing during physical activity would increase performance,improve body awareness, prevent injuries and lead to greater results. This is especially true for strength and conditioning programs geared towards bodyfat reduction or sports performance.
Some of the benefits you will experience would be an increase in muscle aerobic stamina (conditioning / bodyfat reduction), decrease fatigue, prevent light-headness and help prevent muscle imbalances and joint restrictions (overactive or deconditioned muscles).
What we teach in the gym is truly practical and applicable in everyday life. Developing proper and balanced exercise progression habits in the early stages will lead to long term results. Integrate a sensible nutrition plan, proper rest, resolve and guidance from a experienced trainer and you have a plan to succeed.
Sincerely,
Julio A. Salado, AFAA & NASM C.P.T.
Fitness Foundry designed for healthy living©.
Founder
Assess, Initiate, Motivate"
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breathing, muscle imbalances, endurance, posture, strength training
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created by
fitnessfound
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saved on 3/24/2008
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2
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15.9
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100 %
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