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Tired Of Doing Sit-ups and Crunches? Then Give This “Water Bottle” Core Workout A Try!

18 Aug

It’s not always easy or affordable to buy a weight set. So, here are 3 alternative “Water Bottle” exercises you can do at home without the need to invest in fitness equipment:

  1. Plank weight transfer: A plank is an isometric core exercise. You lay prone and you hold your body off the ground using your elbows without piking your glutes or sagging you back. Then, you transfer a bottle of water from one side to the other using opposite arms. So, the left arm takes the bottle of water that is placed next to the right arm and transfers it to the left side and the right arm does the exact opposite. This works the deep core muscles including the transversus abdominis which in turn allow for creating a more defined rectus abdominis. Perform 8-12 reps per side.
  2. Side plank arm reach: This works your obliques and lower back erector spinae muscles. Basically, you lay on your left side, raise your hips from the ground using your left elbow as you hold your right arm towards the sky. Then, you pivot your right arm under your body and cross it over to the opposite side (as you hold yourself up on you left elbow) and then return your arm back to its original position. Perform 8-12 reps per side.
  3. Water bottle Russian Twists to Jack Hammer: This works the transversus abdominis, rectus abdominis, and the internal and external obliques. Sit with your legs bent at the knee. Lift your legs and twist your torso left to right while you hold the water bottle parallel with the floor. Then, extend your water bottle back towards the floor and extend your legs away from your body without touching the ground and return them both back to their original position (for the Russian Twist). This completes one cycle. Perform 8-12 reps.

Are you ready to #finishitwithfinishfit?

What Are The Benefits And Cons Of The Paleo Diet?

11 Aug

An often misunderstood piece of the Paleo diet is in the use of standard cuts of meat instead of organ meats, bone broth and other collagen sources (which should in fact be included in the Paleo Diet).

-How would you define it?

If the caveman didn’t eat it, neither should you.

-What can you eat on the paleo diet?

  • Fruits and Vegetables
  • Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat
  • Lean Meats
  • Seafood
  • Nuts & Seeds
  • Healthy Fats

-Who does it benefit?

It benefits those looking for Improved blood lipids, weight loss, and reduced pain from autoimmunity

-What are the pros and cons of this diet?

  • Pros: It will remove the foods that are at odds with your health (grains, legumes, and dairy)  and it will also increase the intake of vitamins, minerals, and antioxidants. Basically, anyone trying to get healthy and lose weight would benefit from this diet. It can reverse the signs and symptoms of insulin resistant, Type 2 diabetes. And, it can help fight against autoimmunity (a process where our own immune system attacks “us”)
  • Cons: 1) its expensive 2) You don’t eat grains or dairy which may be good for your health 3) Could be difficult for Vegetarians since it excludes beans. 4) It would be hard to get all the necessary carbs (i.e. an athlete needs about 3-6grams/Lb of body weight).

-Is it effective?

Yes! 1) You are more likely to eat a healthy diet without additives, preservatives, or chemicals. 2) You can get lots of Iron from the red meat. 3) And you will notice greater satiety (hence, greater weight loss) due to the increased# protein intake.

Are you ready to #finishitwithfinishfit?

Use Your Pet To Catapult Your Fitness Program And Help You lose weight

5 Aug

There’s nothing like working out with your pet. Here are 10 Specific exercises you can do with your pet so you can both shed extra pounds and get in shape.

  1. Figure 8 –  Move your treat around your leg in a figure 8 format as you pass the treat from the left to your right arm and back.(Similar to a kettlebell figure 8 exercise). Here you’re working our quads, glutes, and obliques.
  2. Plyometrics (Jumping Jacks with a treat) – Jump up then down and touch the ground in front of pet and the jump up again. This works power, speed, agility, and it exercises your heart and quads.
  3. Core – (Superman to Banana) – Lie on belly lift arms and legs up while you hold treat. Turn around on your back as you lift arms and legs up. This works your core and Erector Spinae Muscles.
  4. Core (Bird Dog) – Hold treat as you extend opposing limbs. The elbow of the right hand touches the knee of the left leg and back. Alternate limbs. Your pet should follow you as you hold the treat. This works the core stabilizers.
  5. Core (Plank treat transfer) – Transfer the treat from the right side of the ground to the left side using your left arm and then from the left side to the right side using your right arm as your pet follows you. This is similar to the “plank weight transfer” exercise (using a dumbbell).
  6. Agility – Run agility course with your dog. This is a great way to do calisthenics and cardio at the same time.
  7. Walking with your pet – But everyone knows this one. J
  8. Squats- Hold your pet as you squat down and then back up. This works your quads and your glutes.
  9. Deadlifts – Hold your pet and bend at the hips as you reach down and the push through the heals and glutes as you come up. This works your hamstrings, glutes, and lower back.
  10. Do Schutzhund (Obedience, protection, and tracking) with your dog. Holding the sleeve for bite work can strengthen your upper body muscles, tax your cardiovascular system, and raise your heart rate for fat loss.

Are you ready to #finishitwithfinishfit®  ?

 

Exercise Boosts BDNF’s Which Spark Creativity, Productivity, and Physical Inertia!

28 Jul

I train many executives and CEO’s that are pretty worn out by the time they get to me. They have high pressure jobs that require mental acuity for long periods of time. Most of us can stay focused for a 2 or 3 hours at a time. But it’s an entirely different story when you have 10,000 employees and managers demanding your attention all day long.

Physical fitness releases endorphins in our bodies which boost how we feel; an affect most executives try to get from “coffee”. It also boosts brain power by creating new brain cells (aka neurogenesis) that improve overall brain function. Some studies even suggest that exercise can boost brain-derived protein (known as BDNF) in the body which is believed to improve decision making and clarity of thought.

Regular exercise also sharpens memory and ability to learn new things by increasing cell production in the hippocampus (which controls learning and memory).

Are you ready to #finishitwithfinishfit®  ?

What Is Fartlek Training?

21 Jul

-Why do some runners still shy away from the run/walk method, in your opinion?

The run/walk method (Fartlek Training) was popularized by running coach Jeff Galloway. Some runners shy away from the run-walk method as it is often associated with “beginners” rather than “elite athletes”. The stigma associated with being a “beginner” discourages some runners from using this method.

 

-Are there benefits to doing run/walk intervals? What about for beginners versus experienced runners?

When done correctly, the run-walk method can help improve running fitness, aerobic capacity, and overall recovery leading to decreased chances of injury. In beginners, the run/walk method can help build the endurance for longer runs without stopping. In experienced runners, the run/walk method can be smart way train consistently while enhancing recovery and helping to  prevent injury.

 

-Can the run/walk method improve your running speed? Why or why not?

Yes. By gradually increasing your fast interval speeds, you can increase your anaerobic threshold which would in turn lead to faster overall speeds. That is, your body will be able to counteract the effects of lactic acid buildup allowing you to run faster for longer periods of time.

 

-For those interested in the run/walk method, what are some good ratios to keep in mind? (i.e., run for 2 minutes, walk for 30)

10-minute warm-up at an easy pace

1 minute on (fast pace), 2 minutes off (easy pace)

Repeat the Fartlek as needed

10-minute cool down at an easy pace

Are you ready to #finishitwithfinishfit®  ?

Women Can Lift Their Way To A Sexy Body Without Getting Bulky!

14 Jul

1. What are the 3 best tips for women who want to lose fat and build muscle?

  • Don’t be afraid to lift heavy. The common thing I hear from women is: “I don’t want to lift heavy because I don’t wanna look bulky”. Lifting heavy can actually help build muscle mass which in turn will help burn fat calories. If you mix heavy lift days with light and medium days (an undulating Periodization Scheme) you will get the benefits of building muscle mass without looking “Bulky”.
  • You will lose more body fat by doing 20 min of HIIT training instead of doing an hour of “Steady State” Cardio.
  • Incorporate Olympic Lifts in your workouts to activate your anaerobic threshold for maximal fat burn

2. What role does lifting weights play in fat loss?

  • Muscle is the engine in your body. The more of it you have, the more fat calories you burn. Lifting helps build muscle mass which in turn helps speed up your metabolism and burn fat calories.

3. What is the number one thing women should understood about losing fat and gaining muscle?

  • The number on thing I wish women understood is that, you can build muscle mass and strength through lifting heavy without getting “Bulky”.

Will you #FinishItWithFinishFit®?

Healthy Snacks That Work!

1 Jul

1. What should we look for when choosing a snack?

  • Gluten-free, Vegan, Milk, egg, wheat, soy, tree nuts, peanuts, fish and shellfish free
  • No added sugar or preservatives, salt, flavors, or colors
  • Good source of protein, fiber, and omega 3
  • Non-GMO, Wheat Free BPA-Free packaging

2. Why are healthy snack alternatives so important?

  • Even though snacking is frowned upon, it can be a great way to satiate your hunger and prevent you from overeating (ultimately helping you with your weight loss or weight maintenance goals). Furthermore, healthy snacking can help maintain stable blood sugar levels (which is especially important in diabetics) throughout the day preventing you from mid-day crashes.

3. What are some of your favorite healthy alternative snack?

  • Instead of Haribo gummy bars that are full of chemicals and sugar, choose Yum Earth
  • Gummy bears are organic and made from natural ingredients
  • Granola and Coconut Bar by Macrobar
  • Organic Fuji Apple Chips by Bare
  • Flatbread, Seedlander by Doctor Kracker
  • Of course, one should not dismiss whole organic fruits and various nuts as snacks.

Are you ready to Finish It With Finish Fit®?

 

What Happens To The Body When You Don’t Exercise For 2-3 months?

16 Jun

-What Happens To The Body When You Don’t Exercise For 2-3 months?

The tendency is to lose muscle mass. Muscle is the engine in your body. When you lose muscle mass, you metabolism slows down. Hence, any additional calories eaten are stored as fat rather burned off as energy.

-What are some good types of workouts to ease yourself back into exercising regularly come spring? Why are these exercises good?

Some good types of workouts to ease yourself back into exercising are air squats, modified pushups, horizontal and vertical resistance band rows and presses. These are good multi-joint exercises that give you a full body workout.

-How long should you aim to work out if you haven’t done so in a few months? How many times a week?

Begin with 30 min a day 3X/week of strength training. Add 1 or 2 more days of walking for 30 min/day.

-Anything people should be careful of to avoid risking injury/hurting themselves?

Yes! People should begin each exercise session with a dynamic warm-up to properly get the muscles ready for exercise. For the first few weeks, they should avoid heavy lifts, long cardio sessions, and excessive stretching. The whole idea is to slowly ease back into exercise and allow the muscles to go through the neuromuscular adaption phase before progressing to more difficult exercise sessions.

Will you Finish It With Finish Fit®?

What Is Tempo Cycling?

2 Jun

Tempo pace definitely isn’t sprinting, or even riding particularly hard, but nor is it riding steady state. For the scientifically minded, it equates to 75–85 percent of your maximal heart rate or 76–90 percent of your FTP (Functional Threshold Power).

A tempo workout should be performed at about 15 beats below your lactate threshold. To determine your lactate threshold, use a heart-rate monitor with an average function and set the timer on your stopwatch for 20 minutes. Ride at full speed for five minutes and then maintain an easy pace for 10 minutes and then cool down for five. Your average power, minus five percent will be your lactate threshold. This number is different for every rider. Use a heart rate monitor to find and then stay in this zone. Tempo work can be performed on a trainer or outside. The key is to stay in the correct heart rate zone for the allotted amount of time.

Tempo training is often performed in the off-season toward the end of a cyclist’s base training.

And when done appropriately, it can help burn additional calories and prepare the rider for HIT training in-season.

Are you ready to Finish It With Finish Fit®?

Body Composition Not Weight Is The True Measure Of Overall Health And Wellness

25 May

Did you know that more than 98% of all diets fail? Most people think it’s their own fault, that they did something wrong, that they simply weren’t good dieters. But the truth is, almost all diets fail because they’re incorrectly designed in the first place. Believe it or not, your actual body weight is irrelevant and misleading. The true indicator of successful body weight management is body composition. That’s the ratio between your percentage of lean body mass and percentage of body fat. Body composition is used by athletes, coaches, and fitness professionals as the true measure of weight management, athletic performance, and overall health and fitness.

So, the key to successful weight management is knowing the difference between weight loss and fat loss. Here’s why this difference is so important. When a person loses 20 pounds on a conventional low-calorie diet, the weight loss is mostly lean mass. This loss of healthy tissue is harmful. A restricted-calorie diet also harms the body in other ways. It slows your metabolism, creates hormonal imbalances, compromises the immune system, and upsets the central nervous system. Remember, the human body does not understand the concept of dieting. What it correctly perceives is starvation. So again, the key to credible, long-term weight management is understanding the difference between weight loss and fat loss.

Most diets and commercial weight loss centers would like you to believe that fat can be starved off your body. The fact is, it can’t. Here’s what you should know about body fat and weight management. Fat is stored energy. In a sense, it’s your body’s reserve fuel tank. However, when your body runs out of fuel on a low-calorie or restricted-calorie diet, it does not tap into its precious fat stores. Instead, it quickly and efficiently converts healthy, lean mass into carbohydrate for its immediate energy requirements. This is why restricted calorie dieting is so dangerous. Without enough fuel, the body will actually feed upon itself.

Next, fat requires oxygen to be burned, and the quickest, most efficient way to get oxygen into your body is through exercise. This is where fitness professionals can provide guidance in maximizing your body’s potential to burn fat.

Will you Finish It With Finish Fit®?

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