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Temporary Weight Loss Will Occur From Sweat But It Would Mostly Be Water Mass Not Fat Mass

22 Jun

Everyone sweats throughout the day. Sweat can be induced by hot weather, exercise,  eating spicy foods, etc. The general presumption is that when you sweat you lose weight. This is in fact true. You do lose weight, but most of the weight is water mass. Many athletes who have to make a certain weight before a competition, easily lose 10-15% of their body’s water weight prior to the weigh in. But all that water weight that’s lost is regained in a few days after they rehydrate.

Extra sweating by using the infrared sauna have been touted as a means of burning fat cells. The concept is that IR waves penetrate the skin and breake down fat cells. However, there have been no studies that prove the long term benefits of fat loss using IR saunas. One small study at the Binghamton University had people use the infrared sauna three times per week for 45 minutes. After four months, the sauna users lost 4% body fat compared to the control group (where the body fat did not change). However, the researchers failed to control the participants’ diet and exercise outside of the study. Therefore, it is hard to determine the cause of their weight loss.

Are you ready to #finishitwithfinishfit?

What Contributes To Belly Fat In Women?

2 Jun

We all know that belly fat can be caused by lack of exercise and poor nutrition. What’s not often discussed is that hormonal imbalances can significantly contribute to creating belly fat in women. Here’s a step by step approach on how to tackle each in order to lose belly fat:

  1. Hormones

One such hormone that can contribute to abdominal fat deposits in women is Estrogen. Estrogen is produced by fat cells which in turn cause fat production. This cycle of hormone and fat cell production is what causes abdominal fat gain.

Stopping this Estrogen cycle and joining a health and fitness program is the best way to counteract hormonal imbalances. The following steps outline some things you can try to improve your hormone imbalances:

  1. Get you hormones evaluated. A hormone profile can show the ratio of estrogen to progesterone in your body. You would be considered estrogen dominant, if this ratio was out of balance.
  2. Start an estrogen-lowering program. Your physician will determine whether you will need to increase your progesterone levels with bio-identical hormones.
  3. Increasing fiber intake (choosing fruits, vegetables and whole grains high in fiber) or substituting with fiber supplements (i.e. 30-50 grams/day). This will help lower your Estrogen levels and it will help reduce your belly fat.
  4. Add Indoles (i.e. broccoli, cabbage, and cauliflower) to your diet or add  supplements such as indole-3-carbinol.
  5. Increase essential fatty acids in your diet. They are considered essential because your body cannot produce them (that is, they’re only obtained through food). Essential fatty acids regulate the body’s prostaglandin production which in turn help regulate estrogens.
  6. Add vitamin C to your diet.
  7. Exercise:
  8. When it comes to exercise, it’s best to choose a cardio regimen or a class that focuses on HIIT (High Intensity Interval Training). This type of program will burn the most belly fat and it will also help induce the “After Burn” effect. Essentially, it will help you burn more fat calories for 2-3 hours after you’ve completed your workout. It’s also important to do strength training along with a HIIT, because strength training will help you build muscle mass. Muscle is the engine in the body. The more of it there is, the more belly fat calories the body will burn at rest.
  9. Nutrition:
  10. Studies have shown that you should use the following Macro-nutrient breakdown in your diet (Carbohydrates=25%, Proteins=40%, and Fats=35%) to help burn the maximum amount of belly fat. There are many calorie tracking apps that can help you do that.
  11. You should stay away from sugar and or sweetened drinks.
  12. Make sure to have protein with every meal. Protein will satiate you. Moreover, there have been several studies that show that amount and quality of protein consumed is inversely related to fat in the belly in women.
  13. As stated earlier, reduce the refined cards in your diet (sugar, candy, white bread, etc). This should will be easy to do, especially if you keep your protein intake high.
  14. Increase the soluble fiber in your diet. Soluble fiber may be particularly effective at reducing the belly fat (i.e. plant foods like vegetables, fruits, and legumes). As mentioned earlier, soluble fiber does this by lowering estrogen levels.

Are you ready to #finishitwithfinishfit?

How Can I Lose Weight Without Doing Cardio?

11 May

I’m often asked: “How can I lose weight without doing cardio”?

You can in fact lose weight without doing cardio by performing weight training exercises in specific sequences. Examples of such sequences are complexes (2 or more exercises performed in back-to-back fashion), Density training circuits (five exercises which use loads for approximately a 10-12 repetition maximum (RM)), On-Off circuits (30sec work, 30sec rest), and weight training in traditional sets performed in back to back fashion with the goal of completing all sets in as short a time as possible. Further examples of anaerobic strength training exercises that help burn fat calories and build muscle are metabolic “FINISHERS” such as “TABATA’s” and “COUNTDOWN’s”.

Although weight loss can be achieved through strength training alone, you should not ignore the benefits of cardio training. Recent studies have shown that long duration “Steady State” cardio done consistently over time can add to longevity. Moreover, long “Steady State” cardio can add flavor to your workouts, keep you from getting bored, and work slow-twitch muscles that are not normally worked during strength training (which activate fast-twitch muscle fibers). Cardio training can further help prevent training plateaus and allow you to continually see results in you strength training program.

Are you ready to #finishitwithfinishfit?

10 Min Of Stretching Is All You Need Both Before And After A Workout

16 Feb

Dynamic stretches (stretches that involve movement) should be done before a workout and static stretches should be done after a workout. Studies have shown that if you do static stretches prior to any workout, the muscles tend to deactivate. This in turn contributes to diminished performance.

Static stretches after a workout not only help with overall flexibility, but they also help reduce DOMS (Delayed Onset Muscle Soreness).

The appropriate Dynamic Stretch time (stretches before a workout) is about 10 min. This is enough time to get the muscles limber, raise the heart rate, and get the body ready for exercise.

The appropriate Static Stretch time (stretches after a workout) is also about 10 min. This provides enough time to cool down, and stretch all the major muscle groups after a workout.

You do not need to stretch more or less for running/dance/weight lifting before or after a workout. What you do need to do, however, is to perform the proper dynamic stretches that target the muscles groups you’ll be working that day, and perform the proper static stretches that target the muscles that have been exercised that day. In other words, the stretches must target the muscle groups required to perform that exercise (i.e. running/dance/weight lifting).

Are you ready to #finishitwithfinishfit?

Indoor Vs. Outdoor Workouts For Women Age 50 And Older

9 Feb

-Some of the attributes of working out indoors are:

  • One can have access to workout equipment (i.e. selectorized machines) that one cannot have access to outdoors.
  • One can workout even if the weather conditions are bad (i.e. snowing heavily).
  • You can use free weights for strength training.
  • One won’t need bugs spray
  • It’s safer

Finish Fit Boot Camp® is held outdoors and there are many women over 50 that participate in our boot camps. Some of the attributes of working out outdoors are:

  • Get Vitamin D from the Sun.
  • Body adapts to different weather conditions which in turn builds up the immune system. Hence, one is less likely to get sick with the weather changes.
  • One can breath fresh air and see the sun come out as one is working out (during the 5 am classes).
  • One can incorporate sprints and runs on different ground conditions that one cannot mimic indoors.

-Tips for getting started with either:

  • Establish a certain time of day to exercise and book it on your calendar. This will ensure that you stick to your plan.
  • Find a reputable trainer that can help you.
  • Visit several gyms or outdoor boot camps and try them out for a few days before joining.
  • Set SMART goals (specific, measurable, achievable, relevant, time bound).
  • Find a workout partner. This will allow you to have a system of checks and balances. You can motivate one another and help each other stay accountable.

Are you ready to #finishitwithfinishfit?

Body Weight Circuits Can Be Great Not Only For Beginners But Also For Advanced Athletes

2 Feb

What are the benefits of bodyweight workouts?

  1. The obvious one is that there’s no equipment required
  2. You can exercise no matter where you are
  3. You can do plyometrics, strength training, and agility drills all with just your body weight
  4. When should you do bodyweight workouts (as a stand-alone workout, part of a larger workout, before or after cardio, or all of the above)?
  5. Body weight workouts can be performed in all of the above situations. The key is to have the right workout plan that is periodized.

How do you create a bodyweight workout for yourself?

  1. I follow the prescription below not only for myself but also for Finish Fit Boot Camp® .

Circuit #1

  • Power move
  • Knee dominant move
  • Upper body vertical pull
  • Upper body horizontal push
  • Core
  • Anaerobic finisher

Circuit #2

  • Agility move
  • Hip dominant move
  • Upper body horizontal pull
  • Upper body vertical push
  • Core
  • Anaerobic finisher

This programming must be modified every 4-6 weeks to prevent plateaus.

  1. How do you choose exercises and create or adjust the workouts? How can you add plyometrics, progressions, or resistance bands to make moves more difficult?

-Simply plug in exercises in the above formula:

Circuit #1

  • Power/Plyometric move-Jumping Jacks
  • Knee dominant move-Air squats
  • Upper body vertical pull-Pull ups
  • Upper body horizontal push-Pushups
  • Core-Planks
  • Anaerobic finisher-Burpies to front jacks (countdown)

Circuit #2

  • Agility move-Ice Skaters
  • Hip dominant move-Single leg bridges
  • Upper body horizontal pull-Body weight uni-row
  • Upper body vertical push-Inverted pushups
  • Core-Side planks
  • Anaerobic finisher-30 sec sprints

Plyometrics can be added in the power or agility section of the formula (as seen above) and resistance bands can be added to the knee dominant (i.e. squatting forward/reverse band walks) or then hip dominant portion of the formula (lateral band abductions).

Are you ready to #finishitwithfinishfit?

7 Steps A Novice Can Take To Feel Less Awkward About Going To The Gym

13 Jan

First time gym goers can feel less awkward going to the gym by doing the following:

1) Start with “Why?”
Before going to the gym, ask yourself why you decided to join a gym. Reminding yourself of your goals will help you overcome the anxiety of going to the gym.

2) Focus on yourself not others
Other gym goers are too busy working out to pay attention to what you’re doing. Just focus on yourself and don’t worry about what other people might be thinking.

3) Begin with a plan
You are less likely to be intimidated if you have a game plan. You can ask a trainer to show you around, use a workout app, or watch workout tutorials on YouTube to get a better idea about what to do.

4) Try taking a class
Most gyms offer free classes with their memberships. Ask the membership advisor to recommend a few classes that you can take. All you have to do is follow the instructor.

5) Create your own playlist
Good music will help you take your mind off your surroundings and give you the energy to get through your workout.

6) Try to avoid Peak Gym Hours
Gyms are crowded before work and after work (before 8 AM and after 5 PM). If you attend the gym during quiet hours, you can take your time to experiment and learn how some of the machines work without having to worry about someone waiting to use the very machine you’re trying to learn.

7) Shop around for the right facility
Try a few gyms out before joining. If the facility is clean, the members are nice, and the machines always work, you’re less likely to be anxious about going to the gym.

Are you ready to #finishitwithfinishfit?

Planning Around Your Destination Is The Key To Sticking To A Healthy Diet While Traveling

15 Dec

It’s important to plan around your destination before you travel.  Call a head of time and find out where the nearest grocery stores, restaurants, and gyms are located near your hotel. Pick the hotel with the best combination of nearby resources.

This strategy will allow you to stick to your workouts, never miss meals, and make better food choices while on the road.

Second, try to ship your meals to your destination.  Instead of going shopping when you get to town,  ship your food and supplements to your destination.  By doing this, you don’t have to worry about where the grocery stores and restaurants are located.

Are you ready to #finishitwithfinishfit?

Indoor Vs. Outdoor Workouts For Women Age 50 And Older

10 Dec

-Some of the attributes of working out indoors are:

  • One can have access to workout equipment (i.e. selectorized machines) that one cannot have access to outdoors.
  • One can workout even if the weather conditions are bad (i.e. snowing heavily).
  • You can use free weights for strength training.
  • One won’t need bugs spray
  • It’s safer

Finish Fit Boot Camp® is held outdoors and there are many women over 50 that participate in our boot camps. Some of the attributes of working out outdoors are:

  • Get Vitamin D from the Sun.
  • Body adapts to different weather conditions which in turn builds up the immune system. Hence, one is less likely to get sick with the weather changes.
  • One can breath fresh air and see the sun come out as one is working out (during the 5 am classes).
  • One can incorporate sprints and runs on different ground conditions that one cannot mimic indoors.

-Tips for getting started with either:

  • Establish a certain time of day to exercise and book it on your calendar. This will ensure that you stick to your plan.
  • Find a reputable trainer that can help you.
  • Visit several gyms or outdoor boot camps and try them out for a few days before joining.
  • Set SMART goals (specific, measurable, achievable, relevant, time bound).
  • Find a workout partner. This will allow you to have a system of checks and balances. You can motivate one another and help each other stay accountable.

Are you ready to #finishitwithfinishfit?

Body Weight Circuits Explained!

2 Dec

What are the benefits of body weight workouts?

  • The obvious one is that there’s no equipment required
  • You can exercise no matter where you are
  • You can do plyometrics, strength training, and agility drills all with just your body weight

When should you do body weight workouts (as a stand-alone workout, part of a larger workout, before or after cardio, or all of the above)?

  • Body weight workouts can be performed in all of the above situations. The key is to have the right workout plan that is periodized.

How do you create a body weight workout for yourself? I follow the prescription below not only for myself but also for Finish Fit Boot Camp® .

-Circuit #1

  • Power move
  • Knee dominant move
  • Upper body vertical pull
  • Upper body horizontal push
  • Core
  • Anaerobic finisher

-Circuit #2

  • Agility move
  • Hip dominant move
  • Upper body horizontal pull
  • Upper body vertical push
  • Core
  • Anaerobic finisher

-This programming must be modified every 4-6 weeks to prevent plateaus.

How do you choose exercises and create or adjust the workouts and how can you add plyometrics, progressions, or resistance bands to make moves more difficult?

Simply plug in exercises in the above formula:

Circuit #1

  • Power/Plyometric move-Jumping Jacks
  • Knee dominant move-Air squats
  • Upper body vertical pull-Pull ups
  • Upper body horizontal push-Pushups
  • Core-Planks
  • Anaerobic finisher-Burpies to front jacks (countdown)

Circuit #2

  • Agility move-Ice Skaters
  • Hip dominant move-Single leg bridges
  • Upper body horizontal pull-Body weight uni-row
  • Upper body vertical push-Inverted pushups
  • Core-Side planks
  • Anaerobic finisher-30 sec sprints

Plyometrics can be added in the power or agility section of the formula (as seen above) and resistance bands can be added to the knee dominant (i.e. squatting forward/reverse band walks) or then hip dominant portion of the formula (lateral band abductions).

Are you ready to #finishitwithfinishfit?

 

 

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