So, you want to lose some fat? Are you spending 30+ minutes on an elliptical machine multiple times a week trying to burn the fat from your body?
Is it working?
Sure, you may have lost a few pounds, but my guess is that your progress has stalled. Well I’m here to tell you that the elliptical machine is not great for fat loss. I don’t use it, and I don’t tell any of my clients to use it. There are far more effective methods that will melt the fat from your body in less time. That’s right: it is possible to get more results in less time. You just have to know what to do!
I have a challenge for you. Just try it, because you have nothing to lose but fat!
Instead of spending 30+ minutes on an elliptical machine, try lifting weights. Yes, I know it sounds strange but it has never, and will never, fail. By lifting weights you will make your body build lean muscle. No, ladies, this is not going to be “bulky” muscle. Trust me, you want this to happen.
By building lean muscle, you will increase your metabolism; that allows you to burn more calories throughout the day and night. In addition to increasing your metabolism, you will build a toned body. An elliptical machine doesn’t do anything to give your body a tight and firm look. You have to build muscle for that.
Time and time again I have seen women (and men) spend hours a week on an elliptical machine in an effort to burn fat. A couple months later they are smaller, but they don’t really look any better. They just have that “skinny-fat” look. They’re smaller, but they still have a good amount of fat on their body. Since they aren’t strength training, they have lost muscle, too. Losing muscle decreases your metabolism.
To truly get that lean, firm, athletic look, you must lift weights (or your own bodyweight). Instead of spending 30 minutes on an elliptical, try this:
Sets: 4
Reps: 8
Rest: 60 seconds between exercises
1a) Front Squat
1b) Dumbbell Bench Press
1c) Reverse Lunge
1d) 1 Arm Dumbbell Row
Perform 8 reps of each exercise, and rest 60 seconds between exercises. Go through the circuit 4 times. That simple workout will get you on the fast track to a lean and firm body. That is something the elliptical machine will never do.
Look at it this way: who has a better physique:
A) Marathon runners who spend hours doing cardio
or
B) Sprinters, gymnasts, or other athletes who engage in strength training
The answer is most certainly B. Muscle gives you a lean, athletic look. If you want that look, you have to train with weights.
Tuesday, March 31, 2009
Saturday, March 28, 2009
Ab Exercises for a Flat Stomach
The video you just watched is an example of some great ab exercises you can do to flatten your stomach.
Don't get fooled, however. Your goal to a flat stomach is mostly determined by your eating habits. Also, strength training will get you to a flatter stomach quicker than endless hours of cardio.
Make sure your eating habits are in check, perform total body workouts 3 days per week, and do ab exercises that are benefical to your abdominals and lower back.
Don't do crunches. The main function of your stomach muscles is to stabilize, not flex the spine. Crunches also put a tremendous amount of pressure on your spine and discs which can cause low back pain and problems.
Some of the best ab exercises are planks, side planks, and other stabilization variations. Trust me, you'll be much better off if you don't do crunches or sit-ups ever again.
Friday, March 27, 2009
Fat Loss Lesson
Fat Loss Lesson: Don't dedicate an entire training session to chest and shoulders. And especially don't dedicate an entire training session to arms.
If you are trying to lose some fat, the only training splits you should ever do are total body workouts or upper/lower splits.
That's it.
Working each muscle group only once is not enough frequency. Also, think about it: which workout would burn more calories during and after the workout?
A) A workout for chest and triceps: 3 sets of flat bench, 3 sets of incline bench, 3 sets of triceps kick-backs, and 3 sets of triceps push-downs
or
B) A total body workout consisting of 3 sets of front squats, 3 sets of chin-ups, and 3 sets of dumbbell bench presses
The answer is B, no question about it. You are using much more muscle, so you will burn more calories during the workout and long after the workout is finished!
Ladies, if you want great fat loss results with only 3 workouts a week, I recommend you take a look at Turbulence Training.
Guys, if you want to build muscle and lose fat, click here!
If you are trying to lose some fat, the only training splits you should ever do are total body workouts or upper/lower splits.
That's it.
Working each muscle group only once is not enough frequency. Also, think about it: which workout would burn more calories during and after the workout?
A) A workout for chest and triceps: 3 sets of flat bench, 3 sets of incline bench, 3 sets of triceps kick-backs, and 3 sets of triceps push-downs
or
B) A total body workout consisting of 3 sets of front squats, 3 sets of chin-ups, and 3 sets of dumbbell bench presses
The answer is B, no question about it. You are using much more muscle, so you will burn more calories during the workout and long after the workout is finished!
Ladies, if you want great fat loss results with only 3 workouts a week, I recommend you take a look at Turbulence Training.
Guys, if you want to build muscle and lose fat, click here!
Thursday, March 26, 2009
4 Components for Long Lasting Fat Loss
1) Proper nutrition. This is the most important element, and anyone who says different is either trying to sell you a “magic pill,” a BS program, or they are just not that smart. You simply must find ways to alter your eating habits. I don’t recommend that you do a complete overhaul all at once and start eating in a completely different manner. That won’t work, because more than likely you won’t stick with it. Start incorporating natural, unprocessed foods (lean meats, dry and unroasted nuts, fruits, vegetables, beans, etc—these are usually single ingredient foods) into your diet and taking out the heavily processed items (fast food, most things in bags or boxes). Once again, don’t try to make the entire change overnight.
2) Strength Training. The most important thing, after nutrition of course, is engaging in strength training. Yes, ladies, this means you. If you only diet but don’t strength train, you are going to lose muscle along with fat. What does that mean? That means that your metabolism is going to decrease, and to continue to lose fat, you’ll have to keep cutting calories. This will leave you looking soft and give you that “skinny-fat” look. The really bad news: if you quit dieting and go back to your old eating habits, you’ll gain all of that weight and then some back. Not only that, but you’ll have a higher body fat percentage since you lost muscle. You must strength train while you diet to maintain or even increase your muscle mass.
3) Bodyweight circuits, intervals, or other conditioning methods. These are the best ways to increase your metabolism and help you burn more calories. Performing several hours of week on long, slow cardio is not only incredibly time consuming, but it can be counterproductive. You are much better off doing bodyweight circuits or performing intervals. These methods will keep your metabolism elevated much longer and will save you much more time. For workouts you can do at home to lose fat fast, I highly recommend you look at Bodyweight Cardio.
4) Moving more. This is a very simple principle. Park in the back of the parking lot anywhere you go. Take the stairs instead of the elevator or escalator. Just find ways to move more in your everyday life. Maybe you can start walking the dog for 20 minutes a day. Go to the park with your kids. Start up a new hobby. Most people simply spend too much time sitting down. Get up and get moving!
Fat loss doesn’t have to be complicated. You just have to be committed to the change if you want long lasting results. Don’t strive for a quick fix; find eating and exercise habits that you can maintain for life.
This is my motto when it comes to fat loss: revolve your eating and exercise habits around your life, not the other way around. Don’t plan a workout routine or eating plan that doesn’t work with your life. For example: if you know you can only make it to the gym 3 times a week, don’t purchase or design a program for 4 days per week. You’ll fail before you begin. Set yourself up for success, not failure.
2) Strength Training. The most important thing, after nutrition of course, is engaging in strength training. Yes, ladies, this means you. If you only diet but don’t strength train, you are going to lose muscle along with fat. What does that mean? That means that your metabolism is going to decrease, and to continue to lose fat, you’ll have to keep cutting calories. This will leave you looking soft and give you that “skinny-fat” look. The really bad news: if you quit dieting and go back to your old eating habits, you’ll gain all of that weight and then some back. Not only that, but you’ll have a higher body fat percentage since you lost muscle. You must strength train while you diet to maintain or even increase your muscle mass.
3) Bodyweight circuits, intervals, or other conditioning methods. These are the best ways to increase your metabolism and help you burn more calories. Performing several hours of week on long, slow cardio is not only incredibly time consuming, but it can be counterproductive. You are much better off doing bodyweight circuits or performing intervals. These methods will keep your metabolism elevated much longer and will save you much more time. For workouts you can do at home to lose fat fast, I highly recommend you look at Bodyweight Cardio.
4) Moving more. This is a very simple principle. Park in the back of the parking lot anywhere you go. Take the stairs instead of the elevator or escalator. Just find ways to move more in your everyday life. Maybe you can start walking the dog for 20 minutes a day. Go to the park with your kids. Start up a new hobby. Most people simply spend too much time sitting down. Get up and get moving!
Fat loss doesn’t have to be complicated. You just have to be committed to the change if you want long lasting results. Don’t strive for a quick fix; find eating and exercise habits that you can maintain for life.
This is my motto when it comes to fat loss: revolve your eating and exercise habits around your life, not the other way around. Don’t plan a workout routine or eating plan that doesn’t work with your life. For example: if you know you can only make it to the gym 3 times a week, don’t purchase or design a program for 4 days per week. You’ll fail before you begin. Set yourself up for success, not failure.
Tuesday, March 24, 2009
The Best Cardio Exercise
People all too often think that to be healthy means they have to spend hours a week doing something they hate; it’s almost like it’s torture. “Dang, I’ve got to get my cardio in today.” People are forcing themselves to do something they hate!
So, what is the best way to perform a cardio workout? My answer: by doing something you enjoy.
Just let me explain. The best method for getting in your cardio work is the one that you will do consistently. If you hate what you’re doing, chances are you won’t stick to for long.
There are more options here than people realize. Do you enjoy participating in any recreation sports? If so, play those! What were some of your favorite activities when you were a kid? Try to get outdoors. Most people are confined to indoors most of the time. Take this time to get out and enjoy the fresh air.
Even something as simple as going to the park to play with your kids can count as your “cardio workout”. Run around, play tag, climb on the monkey bars . . . just do something! Getting healthy doesn’t mean you have to do something completely structured and planned. Personally, I don’t like typical cardio workouts like riding a stationary bike or using an elliptical machine. I much prefer to lift weights. However, I know the importance of keeping my cardiovascular system healthy, so I make sure I include those sessions.
But, I don’t walk on a treadmill like a hamster or do spinning classes. Instead I like to go rock climbing, hiking through the woods, and bike riding on trails. Another personal favorite is playing soccer with my dog.
Don’t get stuck in the mindset that you have to “exercise” to be healthy. Try to find an activity that you enjoy. This is a great opportunity to find a new hobby as well.
This form of “working out” is what I like to call playing with purpose. Forget the term “workout” and just go and enjoy life. You will be more likely to be consistent if you engage in an activity that you genuinely enjoy.
One more thing: you don’t have to do hours of “cardio” each week. If you are trying to lose fat, your diet is the most important thing. That fact has never, and will never change.
If you don't have an activity or hobby to help increase your exercise levels, I highly suggest you try Bodyweight Cardio. You will save time and lose fat. These workouts can be done in the comfort of your own home in the fraction of the time most cardio workouts would take. Check out Bodyweight Cardio right now!
So, what is the best way to perform a cardio workout? My answer: by doing something you enjoy.
Just let me explain. The best method for getting in your cardio work is the one that you will do consistently. If you hate what you’re doing, chances are you won’t stick to for long.
There are more options here than people realize. Do you enjoy participating in any recreation sports? If so, play those! What were some of your favorite activities when you were a kid? Try to get outdoors. Most people are confined to indoors most of the time. Take this time to get out and enjoy the fresh air.
Even something as simple as going to the park to play with your kids can count as your “cardio workout”. Run around, play tag, climb on the monkey bars . . . just do something! Getting healthy doesn’t mean you have to do something completely structured and planned. Personally, I don’t like typical cardio workouts like riding a stationary bike or using an elliptical machine. I much prefer to lift weights. However, I know the importance of keeping my cardiovascular system healthy, so I make sure I include those sessions.
But, I don’t walk on a treadmill like a hamster or do spinning classes. Instead I like to go rock climbing, hiking through the woods, and bike riding on trails. Another personal favorite is playing soccer with my dog.
Don’t get stuck in the mindset that you have to “exercise” to be healthy. Try to find an activity that you enjoy. This is a great opportunity to find a new hobby as well.
This form of “working out” is what I like to call playing with purpose. Forget the term “workout” and just go and enjoy life. You will be more likely to be consistent if you engage in an activity that you genuinely enjoy.
One more thing: you don’t have to do hours of “cardio” each week. If you are trying to lose fat, your diet is the most important thing. That fact has never, and will never change.
If you don't have an activity or hobby to help increase your exercise levels, I highly suggest you try Bodyweight Cardio. You will save time and lose fat. These workouts can be done in the comfort of your own home in the fraction of the time most cardio workouts would take. Check out Bodyweight Cardio right now!
Sunday, March 22, 2009
The Biggest Nutrition Secret, Ever!
There is no secret, no “best” diet. Do what works for you.
So, you want to know the biggest nutrition secret that the experts won’t tell you? Pay attention: there is no best diet or eating patterns. There is no diet that will provide the best results for everyone. Think about it: what in life can be followed a cookie-cutter format to provide the best, consistent results? You wouldn’t follow a workout designed for someone with completely different goals from yours, would you? You wouldn’t follow the same budget from someone who makes more or less money than you do?
You need your eating patterns to be designed to fit your individual and personal goals and circumstances.
With that said, what do I recommend you do? Well, I say to do what works best for you and your schedule. I am a big proponent of revolving your diet and exercise habits around your life; not the other way around as some diets expect you to do. There are far more important things in life than to worry about spending unnecessary time contemplating a diet and exercise program.
Just because your favorite writer or health and fitness guru says, “You have to eat 5-6 small meals a day to lose fat” doesn’t mean you necessarily should.
Does that fit into your schedule? Is it convenient for you? Is it practical? Will you be consistent?
There are several ways to adopt healthy eating patterns, and I’ll list some of the options here:
1) Eating 5-6 small meals throughout the day
2) 3 standard meals-breakfast, lunch and dinner
3) 3 smaller standard meals with 1-2 small snacks
4) 2 large meals
5) Intermittent fasting (1-2 fasts a week that last about 24 hours)
Here is the most important fact: any eating pattern can produce fat loss results as long as you follow healthy eating principles.
This means the majority of the food you consume is whole, natural, and unprocessed (items you don’t normally find in a cardboard box). These are foods such as fruits, vegetables, lean meats, beans, and raw and dry unroasted nuts. No diet will give you the fat loss benefits you desire if you’re eating highly processed, calorie dense, non-nutrient foods.
So what is the point of all of this? Well, pick an eating pattern that fits your lifestyle!
If you have small children and you’re constantly on the go, is it practical for you to be able to prepare 5-6 small meals every day? Probably not.
And don’t think you have to stick to one eating pattern for the rest of your life. You wouldn’t follow the same exercise program for ever, would you?
If you get tired of your eating pattern, or you stop getting results, feel free to change it up! Maybe this month you do want to eat 5-6 small meals because you like the change of pace. And in a couple of months, you get tired of having to prepare and clean up after all of that, so maybe you switch to 3 meals a day.
Remember, there is no perfect diet or eating pattern. Eating healthy and exercising does not have to be complicated. Find what works for you and fits into your life.
By far one of the most interesting fat loss diets I have tried is Eat Stop Eat. It is an intermittent fasting program that has gotten numerous people great results. The great thing about this diet is that it allows great flexibility. I know it may sound crazy, but Brad has done an excellent job with his research. If you're interested in a diet that can help you lose fat, save you money, and is almost effortless, check out Eat Stop Eat.
So, you want to know the biggest nutrition secret that the experts won’t tell you? Pay attention: there is no best diet or eating patterns. There is no diet that will provide the best results for everyone. Think about it: what in life can be followed a cookie-cutter format to provide the best, consistent results? You wouldn’t follow a workout designed for someone with completely different goals from yours, would you? You wouldn’t follow the same budget from someone who makes more or less money than you do?
You need your eating patterns to be designed to fit your individual and personal goals and circumstances.
With that said, what do I recommend you do? Well, I say to do what works best for you and your schedule. I am a big proponent of revolving your diet and exercise habits around your life; not the other way around as some diets expect you to do. There are far more important things in life than to worry about spending unnecessary time contemplating a diet and exercise program.
Just because your favorite writer or health and fitness guru says, “You have to eat 5-6 small meals a day to lose fat” doesn’t mean you necessarily should.
Does that fit into your schedule? Is it convenient for you? Is it practical? Will you be consistent?
There are several ways to adopt healthy eating patterns, and I’ll list some of the options here:
1) Eating 5-6 small meals throughout the day
2) 3 standard meals-breakfast, lunch and dinner
3) 3 smaller standard meals with 1-2 small snacks
4) 2 large meals
5) Intermittent fasting (1-2 fasts a week that last about 24 hours)
Here is the most important fact: any eating pattern can produce fat loss results as long as you follow healthy eating principles.
This means the majority of the food you consume is whole, natural, and unprocessed (items you don’t normally find in a cardboard box). These are foods such as fruits, vegetables, lean meats, beans, and raw and dry unroasted nuts. No diet will give you the fat loss benefits you desire if you’re eating highly processed, calorie dense, non-nutrient foods.
So what is the point of all of this? Well, pick an eating pattern that fits your lifestyle!
If you have small children and you’re constantly on the go, is it practical for you to be able to prepare 5-6 small meals every day? Probably not.
And don’t think you have to stick to one eating pattern for the rest of your life. You wouldn’t follow the same exercise program for ever, would you?
If you get tired of your eating pattern, or you stop getting results, feel free to change it up! Maybe this month you do want to eat 5-6 small meals because you like the change of pace. And in a couple of months, you get tired of having to prepare and clean up after all of that, so maybe you switch to 3 meals a day.
Remember, there is no perfect diet or eating pattern. Eating healthy and exercising does not have to be complicated. Find what works for you and fits into your life.
By far one of the most interesting fat loss diets I have tried is Eat Stop Eat. It is an intermittent fasting program that has gotten numerous people great results. The great thing about this diet is that it allows great flexibility. I know it may sound crazy, but Brad has done an excellent job with his research. If you're interested in a diet that can help you lose fat, save you money, and is almost effortless, check out Eat Stop Eat.
Friday, March 20, 2009
My Fieldtrip to I-FAST
Yesterday was awesome! I had an appointment with Mike Robertson at his and Bill Hartman's facility: Indianapolis Fitness and Sports Training.
I felt like a kid on Christmas morning from the moment I walked in the door. I'm not sure, but I think Mike could tell. I didn't stop smiling!
Mike took me through a full assessment. By going through this process he was able to figure out my weaknesses with posture, mobility, and flexibility. I've read about his assessment methods, but it was much more informative actually being a part of it.
Long story short, Mike told me my weaknesses and is going to prescribe the proper exercises, stretches, and mobility drills to fix my problems.
I'm sure some of you are thinking, "Nia, if you say you're a good trainer, why are you going to someone else? Can't you come up with your own programs?"
Yes, I'm confident I'm a good trainer, and I definitely could design my own program. However, I strongly believe in learning from those who are the best in my field (and Mike definitely is). Only by learning from people with more experience than myself can I become a better trainer. Hell, Mike is one of the best in the business, and he'll even tell you he's not done learning.
Think about it this way: if you played basketball and you wanted to improve your game, would you keep playing with the group of people you can totally dominate, or would you rather play with people who dominate you? It's by getting around people who are more experienced than us can we become better ourselves.
Here are a few things I learned yesterday:
1) Every person should be doing mobility drills
2) The importance of tissue quality is greatly underestimated. Everyone should be doing soft tissue work.
3) Corrective exercises are a simple solution to a lot of problems. Nagging shoulder, knee, or hip pain? It could be from muscular imbalances and poor posture, and the right moblity drills and corrective exercises could fix them.
If you are in or near Indianapolis, do yourself a favor and go to I-FAST. You will get far better results in much less time going there then you will at other gyms.
I felt like a kid on Christmas morning from the moment I walked in the door. I'm not sure, but I think Mike could tell. I didn't stop smiling!
Mike took me through a full assessment. By going through this process he was able to figure out my weaknesses with posture, mobility, and flexibility. I've read about his assessment methods, but it was much more informative actually being a part of it.
Long story short, Mike told me my weaknesses and is going to prescribe the proper exercises, stretches, and mobility drills to fix my problems.
I'm sure some of you are thinking, "Nia, if you say you're a good trainer, why are you going to someone else? Can't you come up with your own programs?"
Yes, I'm confident I'm a good trainer, and I definitely could design my own program. However, I strongly believe in learning from those who are the best in my field (and Mike definitely is). Only by learning from people with more experience than myself can I become a better trainer. Hell, Mike is one of the best in the business, and he'll even tell you he's not done learning.
Think about it this way: if you played basketball and you wanted to improve your game, would you keep playing with the group of people you can totally dominate, or would you rather play with people who dominate you? It's by getting around people who are more experienced than us can we become better ourselves.
Here are a few things I learned yesterday:
1) Every person should be doing mobility drills
2) The importance of tissue quality is greatly underestimated. Everyone should be doing soft tissue work.
3) Corrective exercises are a simple solution to a lot of problems. Nagging shoulder, knee, or hip pain? It could be from muscular imbalances and poor posture, and the right moblity drills and corrective exercises could fix them.
If you are in or near Indianapolis, do yourself a favor and go to I-FAST. You will get far better results in much less time going there then you will at other gyms.
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