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You Want Me To Eat When?
by John Hinkle
Are you tired of carrying around that extra pudge? Do you find it difficult to tie your shoes because your gut gets in the way? Having to hold your breath because it feels like someone is standing on your abdomen? Well, to lose that extra weight, you need to start a consistent exercise program and clean up your nutrition.
Most people who want to lose weight make the mistake of reducing their calorie intake. In reality, they just need to eat better quality foods. But good quality foods are only one piece of the nutrition puzzle. The frequency of eating good quality foods plays a big role in achieving weight loss success.
You have probably heard before that you need to eat every three to four hours but never really understood why. Well, there are multiple benefits to eating smaller meals more frequently. The first benefit is better control of your blood sugar and insulin levels. When you eat sugar or other carbohydrates, they are broken down and transported to your blood. When the blood sugar level gets too high, a hormone called insulin removes some of the sugar and carries it to your muscles to be used as a fuel.
When you eat small but frequent meals, your insulin levels remain steady throughout the day. So, insulin is the good guy here, right? Well, if you get too much insulin in your blood, it can cause your body to store and hold on to fat. And that is why we want steady, controlled insulin levels.
Another big benefit of eating smaller, frequent meals is that you get an increase in production of testosterone and human growth hormone (HGH). Don’t worry ladies, this is not going to make you grow hair on your chin or cause your voice to deepen. The production levels of these two hormones will not get that high. The benefit of testosterone and HGH is cell growth and repair. Or, in the exercise example, it means faster exercise recovery.
So, do yourself a favor. Look at your daily schedule and set aside a little more time for some healthy snacking. All that healthy eating will help boost your metabolism and burn off those excess pounds a little faster.
Achieve Fitness Success With S.M.A.R.T. Goals
by Brad Calhoun
I am sure most of you have started your own fitness journey at some point the goal of losing that last 15 pounds, or to get your old high school body back. After a few weeks you are back in front of the mirror minus a six pack and you look the same as you did when you started. Your body hurts and your muscles are sore. And for what? Frustration sets in and eventually that gym membership card is lost in the back of your wallet. Then it’s back to dollar burgers and long days on the couch away from the treadmill.
Staying committed to and motivated for fitness is not easy, there are a million other things we would rather do than spend an hour in the gym sweating like a pig. Unfortunately there isn’t anything else that’s going to give you that body you desire and deserve.
The best way to stay motivated is to set smart, realistic, and obtainable goals. Now I don’t mean goals like, ok in three months I want to lose 20 pounds, or next month I want to see a six pack. 20 pounds and a six pack take a lot of dedication, and a lot of time. Make your goals, Specific, Measurable, Action oriented, Realistic, and Time-bound, S.M.A.R.T. Set short term goals that are going to lead up to your long term fitness goal, almost like an internal competition with yourself. Say last week you ran a mile in 10 minutes 15 seconds, this week shoot for something closer to 10 minutes flat. Realistic yet still a challenge to push yourself a tad faster than you did the week before. The same principal can be applied to any goals with strength training, increase weight in small amounts lower the reps to build strength, or increase those reps with the light weight to cut out that fat and build lean muscle. Keep track of your progress and note when a goal is not reached, use that as motivation to push harder next time.
Always keep in mind hard work pays off and fitness is a life long journey with unlimited benefits and will always in time give back what you put in. Stay motivated and driven through your goals and let your body be the advertisement to your determination and spirit.
Exercise, The Only Prescription You Should Need
by John Hinkle
Now, I’m not a doctor, and I have not played one on TV. I’m just a personal trainer with a Master’s Degree in Exercise Physiology and 17 years of fitness experience. But, I can tell you that I have seen exercise improve a lot of different medical conditions.
For example, I have had clients get off of blood pressure and cholesterol medication, lose weight, decrease insulin injection dosages, get rid of low back pain, reduce plantar fasciitis, greatly improve bone density, and reverse sleep apnea.
If you’re looking for a “magic pill”, or “wonder drug”, exercise is it! I know that probably was not the answer you were looking for, but that’s the best one I’ve got. If you want to achieve great things in your work career, or athletic career, you have to work hard at it. Your health is no different and exercise is the path that you need to take.
When your doctor prescribes a medication for you, they assign a dosage based on the severity of the condition being treated. For exercise, we personal trainers prescribe a minimum dosage to start treatment. In our prescriptions, we use what is called the F.I.T. Principle. It stands for Frequency, Intensity, and Time, and we use those parameters for each type of exercise. The 3 types being aerobic exercise, resistance or strength training, and flexibility training.
Let’s take a look at a typical exercise prescription:
1. Aerobic Exercise: Any continuous exercise that uses the large muscle groups to create the movement. Bodyweight only. This type of exercise tends to keep the heart rate elevated, conditioning the heart and lungs, and helps to burn calories during the workout session. Examples include biking, jogging, swimming, walking, etc.
Frequency- 3-5 days/week
Intensity- 50-80% of age predicted max hear rate
Time- 20-60 minutes depending on fitness level
2. Resistance Training: Using various forms of resistance to increase muscular strength and connective tissue strength. Resistance training allows for muscle tissue growth, burns more calories 24/7, and helps promote weight loss. Examples include free weights, weight machines, elastic resistance, etc.
Frequency- 2-3 days/week
Intensity- 8-12 repetitions/set, 2-4 sets/exercise
Time- 2 seconds lifting the weight, 4 seconds lowering the weight
3. Flexibility- Putting the muscle in a position where you feel moderate tension and holding the movement at that point. Benefits include greater mobility, injury prevention, and increased range of motion. Examples include yoga or static stretching.
Frequency- Daily
Intensity- Use a range of motion that provides moderate tension in the muscles
Time- Hold each stretch for at least 30 seconds. If taking Yoga, follow your instructor’s lead.
So, be a good patient and start taking your medicine as soon as you get the “Okay” from your doctor. Once you start your exercise program, you feel better in no time.
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