myfitnesshut

Many times, our New Year’s fitness resolution dies because we are not realistic about our goals.  It has been proven that you will be more successful if you try to accomplish one major goal at a time rather than trying to accomplish two or more major goals at the same time.

YOUR NUMBER ONE GOAL SHOULD BE TO MAKE HEALTH AND FITNESS A WAY OF LIFE.  THIS GOAL TRUMPS ALL OTHER GOALS.  AND, THIS GOAL WILL HELP YOU ACHIEVE THE SMALLER FUTURE GOALS THAT YOU HAVE!

A smaller fitness goal might be to avoid excessive aerobic training so you don’t hinder strength training.  Combining strength training and cardio training has been proven to decrease fat, improve bone density, increase lean muscle mass and improve heart function among other benefits.

ANY SEEMINGLY COMPLEX TASK IS MORE MANAGEABLE AND
ATTAINABLE WHEN THE COMPONENTS ARE BROKEN DOWN INTO PARTS.

Good health and fitness to you in the New Year!

The best way to measure success with your weight loss program?

Remember this—Fat Loss Is More Important Than Weight Loss!

Understand that as you build muscle, your weight may even go up a little at first, but your inches may go down (looser fitting clothes are an excellent indication of change).  Your body may be changing but the scale might not show it yet.  Take your circumference measurements (neck, chest, arm, waist, hips, etc) and body fat percentage every month or so to track your progress.   And don’t worry, in time you will lose the weight also (permanently)!

Don’t confuse body composition with body mass index (BMI).  BMI only tells you how fat you are.  Body composition will tell you WHERE YOU ARE FAT!  This is very important because research has shown that abdominal fat is a precursor to illnesses such as cancer.

YOUR BODY COULD BE SHRINKING SO CHECK THOSE INCHES!

From personal experience and from what I have seen in clients and others, it is easy to lose your workout focus. Here is one pointer for you: Don’t skip Friday and Monday workouts! These are days that are easy to skip because we’re thinking about the weekend on Fridays and getting over the weekend on Mondays. Add in the days that will probably be skipped on Saturday and Sunday, and you have not worked out for 4 days! Sometimes, this turns into weeks, months and years. One good way to prevent this is to NEVER skip workouts on both Friday and Monday, and try not to go more than two days without working out. If you must skip a workout, some good substitutes are pick-up basketball/football games, mowing the lawn/yardwork, household cleaning, walking the dog, walking to the store, shopping/walking at the mall, dancing and swimming. STAY ACTIVE!

It’s safe to say that Men’sHealth magazine is one of my all-time favorites. I pretty much read every article. And, Women’sHealth mag ain’t half bad either (men should read this mag for reliable information about women). Anyway…….I saw an article in MH that had information I already knew about—but it attached some technical words to layman’s language. It’s not that you don’t want to exercise. The New Year’s fitness resolution dies by the end of February because you had the wrong motivation for working out. So, I’ll interpret MH’s technical exercise motivation language and it’ll be clear what motivations will make our exercise habits a lifestyle habit…

So, what motivates you to exercise?

Many people take supplements because their diets are lacking certain nutrients or they are trying to reach some exercise goal. When choosing supplements, always look at the active ingredients on the label. Also, some herbal supplements have side effects. So, what’s a good plan to follow regarding consumption of supplements?

1) Discuss the supplements with your doctor, especially if you are pregnant or breast-feeding. Don’t try to treat serious medical conditions with supplements.

2) Look at the GRAS (Generally Regarded As Safe) supplement list published by The U.S. Food and Drug Administration.

 Remember, supplements should not replace food (for the long term) as nutrition.  They are called supplements for a reason.   Also, don’t be too quick to jump on the latest supplement craze.   Research has proven that sound nutrition and regular exercise are still best for long term health. 

When the average person thinks about flexibility and stretching, self myofascial release with foam rolls (SMFR) is not what comes to mind. Basic static stretching will probably be thought of first by most people. As was discussed in part 2 of this series, static stretching has its part in a comprehensive flexibility program. Flexibility is important in order to maintain elasticity in our muscles to help prevent injuries. SMFR should be a part of your flexibility program.

You can increase your elasticity in the muscles by improving your flexibility. This will improve your performance. SMFR is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You’ll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist. Listed below is a summary of the benefits of SMFR:

1. SMFR releases tension in your muscles due to overuse, tightness and aging.
2. The SMFR process restructures and realigns your skeletal system.
3. The SMFR process improves balance and body awareness.
4. SMFR can be used in the rehabilitation process and massage therapy.
5. SMFR can be used for Pilates exercises.

Here is an example of a SMFR hamstring exercise:

1. Place hamstrings on the roll with your hips unsupported.
2. Crossed your feet to increase leverage.
3. Roll from knee toward posterior hip.
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

In part 4 of this series, I will cover rehabilitative flexibility.

Building more lean muscle mass will speed up your metabolism and burn more fat. To recruit more muscle fibers during workouts and improve your success, focus more on MULTI-JOINT EXERCISES during your workouts. MULTI-JOINT EXERCISES will help you burn more fat because you are working more muscles in your body. For example, the largest muscle in the body is the gluteus maximus and squats/lunges would target this area. You will also burn more calories after your workout (up to 3 hours). Examples of other MULTI-JOINT EXERCISES are bench press, shoulder press, deadlift and seated row. Examples of SINGLE-JOINT EXERCISES are biceps curl, seated calf raise, leg extension, leg curl and triceps pushdowns.