The Biggest Loser is back in all its glory. It didn't take me long to have a problem with the first episode. Right off the bat we're introduced to 3 contestants, only there's a catch, only 2 will make the ranch. So we have 3 people vying for two spots and rather do something safe, they make them do 500 steps or run a mile. Really? That's not safe or beneficial for any of them. We saw several people hurt themselves, pass out, fall down, etc.
NOT SAFE.
As trainers our #1 goal is to keep clients safe.
I can think of other ways to get people on the show. Hmmm how about who needs it more, medical records, who is a step away from death, who has a lot of complications. I can go on.
But 500 step or run a mile on a physically deconditioned overweight person? Hell no. That's just asking for joint problems. 300lbs running a mile, that's a lot of pounding on the ankles,knees and hips. I'm 180 and that's a lot of pounding on my joints.
Anyway my next issue is all the excuses people made as to why they are overweight and in the sitution they are in. It seems like everyone on the show had someone in their family die and that led to their overeating...Ok i get grieving and everything, but resorting to food, thats a little extreme...you know whats a good outlet for grief: EXERCISE!!!!
The biggest contestant I had a problem with was the woman whose brother tried out for the biggest loser, didnt get on, and ended up dying a few days later...hello wake up call?? Maybe don't end up like your brother. Nope she just continued her weight gain.
What this all comes down to is excuses and not being held accountable for your actions. That the society we are in now. We're not responsible, someone else is. BS!! Its on you.
Hopefully these people learn to not make excuses and get moving. Hopefully it inspires someone watching to stop making excuses whether it be money, time, whatever, and take action.
Wednesday, September 22, 2010
excuses,blaming others and setting goals
I don't know if everyone has heard the story about the man that complained at Universal Studios. For those that don't know, this man couldn't fit into the Harry Potter ride because his stomach was too big. His solution? Complain till they made it bigger. Is that where this country is headed. If you're too fat for something, complain, they'll make it bigger and you'll be on your merry way.
To me that's just an excuse. He was presented with perfect motivation to lose a couple of lbs. But instead of owning up to his own situation and doing something about it, he blamed others. Seriously make a goal, work hard and earn that achievement.
My guess is right after he complained about not being able to fit on the ride, he went and drank a huge soda, along with french fries and whatever other food they serve there. I'm not trying to sound preachy because I know I've eaten those things and I make no excuse for it. But I own up to it, kick my own ass in the gym and go right back to watching my nutrition. That way I can enjoy my roller coasters too.
To me that's just an excuse. He was presented with perfect motivation to lose a couple of lbs. But instead of owning up to his own situation and doing something about it, he blamed others. Seriously make a goal, work hard and earn that achievement.
My guess is right after he complained about not being able to fit on the ride, he went and drank a huge soda, along with french fries and whatever other food they serve there. I'm not trying to sound preachy because I know I've eaten those things and I make no excuse for it. But I own up to it, kick my own ass in the gym and go right back to watching my nutrition. That way I can enjoy my roller coasters too.
Sunday, August 22, 2010
Wednesday, August 18, 2010
Craziness goin on at the gym
Craziness going on. Presses, followed by ladder, another press then split squat jumps...
Tuesday, August 17, 2010
why do i need protein?
As a trainer I've heard the following:
Why do I need protein?
I don't want to bulk up, I just want to tone.
I don't want to look like the hulk,arnold,etc..
And I'm sure clients and gym members have said that too.
News flash, protein is good for you. Especially post exercise and especially to lose weight. Research has shown that increased protein intake is key to successful weight loss. Here's why:
Thermic Effect!!
The definition of this is that your body increases its energy expenditure and calories burned when it digests and utilizes the food you eat. So pretty much when you eat, your metabolic rate increases because of this "thermic effect" that takes place as a result of the food you eat. In addition, your body burns a different amount of calories depending on the type of food you are eating. For example your body will only burn about 4 calories 4-7 calories for every 100 calories of carbs and fat you eat. Contrast that with the 24-28 calories for protein. Big difference there!!
There's going to be a bigger difference in weight loss when on a higher protein diet than a low carb or anyother diet.
Top 3 reasons protein consumption is beneficial for weight loss:
1. Fuller for longer.
2. Increased metabolism(thermic effect)
3. Less muscle loss. So your body will burn sugars and fat and not store them.
Even if you're not a big meat eater, the world is full of proteins in other forms. Tofu, beans, nuts and a great supplement, protein powders,bars,etc.
These powders and bars are not just for those looking to get big. They provide key nutrients that your body needs to repair muscle fibers that are broken down during exercise whether you're a cardio freak or a lifter.
So do yourself a favor and keep up your protein intake.
In the end your body will thank you and you'll achieve the body you have always wanted!
Why do I need protein?
I don't want to bulk up, I just want to tone.
I don't want to look like the hulk,arnold,etc..
And I'm sure clients and gym members have said that too.
News flash, protein is good for you. Especially post exercise and especially to lose weight. Research has shown that increased protein intake is key to successful weight loss. Here's why:
Thermic Effect!!
The definition of this is that your body increases its energy expenditure and calories burned when it digests and utilizes the food you eat. So pretty much when you eat, your metabolic rate increases because of this "thermic effect" that takes place as a result of the food you eat. In addition, your body burns a different amount of calories depending on the type of food you are eating. For example your body will only burn about 4 calories 4-7 calories for every 100 calories of carbs and fat you eat. Contrast that with the 24-28 calories for protein. Big difference there!!
There's going to be a bigger difference in weight loss when on a higher protein diet than a low carb or anyother diet.
Top 3 reasons protein consumption is beneficial for weight loss:
1. Fuller for longer.
2. Increased metabolism(thermic effect)
3. Less muscle loss. So your body will burn sugars and fat and not store them.
Even if you're not a big meat eater, the world is full of proteins in other forms. Tofu, beans, nuts and a great supplement, protein powders,bars,etc.
These powders and bars are not just for those looking to get big. They provide key nutrients that your body needs to repair muscle fibers that are broken down during exercise whether you're a cardio freak or a lifter.
So do yourself a favor and keep up your protein intake.
In the end your body will thank you and you'll achieve the body you have always wanted!
biggest secret to weight loss
Calories in vs calories out. Plain and simple. Its basic math. If you want to lose weight, you have to create a deficit of 3500 calories to lose 1 lb. That means you either decrease consumption or increase exercise. If you're like me and like to eat, then just increase how many calories you burn everyday. If you don't want to exercise a lot you better be sure to keep the nutrition tight and disciplined.
Monday, April 12, 2010
Shocking Research On Increasing Your Metabolism
It's my guess this Monday you might very well be looking for ways to increase your metabolism.
It's my guess this Monday you may have "misbehaved" a little bit this past weekend.
Well, lucky for you my partners over at Prograde Nutrition have just released another brief special report on some shocking research about Metabolism.
There's some good news AND some bad news.
Find out for yourself how this story ends by reading it all right here:
http://chris.getprograde.com/part2--supermarket-slimming-secrets.html
Yours in health,
Chris
It's my guess this Monday you may have "misbehaved" a little bit this past weekend.
Well, lucky for you my partners over at Prograde Nutrition have just released another brief special report on some shocking research about Metabolism.
There's some good news AND some bad news.
Find out for yourself how this story ends by reading it all right here:
http://chris.getprograde.com/part2--supermarket-slimming-secrets.html
Yours in health,
Chris
Thursday, March 18, 2010
my favorite things
So as a trainer I see a lot of interesting things in the gym. There are things that I see that I can't understand what the person is trying to work, there are funny things, and there are downright dangerous things.
Here are some of my favorites:
-abductor and adductor(inner/outer thigh machines). I can't tell you how many people, mostly women, I see slaving away on these two machines hoping to slim down their thighs/hips. Its not going to work. The muscles of the hip are small and don't lend to high metablic conditioning.
-ab machines are another. All you're doing is opening yourself up for back injury. The amount of weight, along with the flexion of the spine could lead to back problems. Planks, side planks, rotational exercises are the way to go as far as abs are concerned. These should also be followed by supermans, and quadraped/birddog to balance out abs and lower back so as to not create a muscle imbalance.
-Along the lines of doing abs, the ab crunch marathon I see a lot of people doing. Trying to do crunches at every possible angle. Legs up, legs down, legs straight, bent, legs to the side, one leg across the other legs knee..it seems to be endless the amounts of ways people will do crunches. News flash, crunches wont make that belly fat go away. Actually in a study, it was found that it would take 22,000 crunches to burn 1 pound of fat. Thats right 22,000. That would take you forever to accomplish..but you keep crunching.
-People doing the same workout or same body part everyday they're in the gym. Like the guys that do just chest, triceps, and biceps. Or the girls that just do hips(like i mentioned before) or glutes. (Balance out workouts or youll have muscle imbalances = joint pain and bad posture
-People swinging weights around with no purpose( always have a plan)
-People doing exercises wrong or dangerously. Kettlebells for example. (Get a trainer for a session or 2)
-Doing single joint isolation exercises(multi joint exercises are the best)
-Endless boring cardio that keeps people at the gym for 90+ minutes( do some freakin intervals, you'll get a better workout and burn more calories in about 20-30 minutes)
-The people that show up at the gym just for social time. They pretty much just hang out and talk to other people and never really do much of anything but interrupt other peoples workouts.
In the end you see some pretty funny things being in a gym for about 10 hours a day. Gotta love it.
Here are some of my favorites:
-abductor and adductor(inner/outer thigh machines). I can't tell you how many people, mostly women, I see slaving away on these two machines hoping to slim down their thighs/hips. Its not going to work. The muscles of the hip are small and don't lend to high metablic conditioning.
-ab machines are another. All you're doing is opening yourself up for back injury. The amount of weight, along with the flexion of the spine could lead to back problems. Planks, side planks, rotational exercises are the way to go as far as abs are concerned. These should also be followed by supermans, and quadraped/birddog to balance out abs and lower back so as to not create a muscle imbalance.
-Along the lines of doing abs, the ab crunch marathon I see a lot of people doing. Trying to do crunches at every possible angle. Legs up, legs down, legs straight, bent, legs to the side, one leg across the other legs knee..it seems to be endless the amounts of ways people will do crunches. News flash, crunches wont make that belly fat go away. Actually in a study, it was found that it would take 22,000 crunches to burn 1 pound of fat. Thats right 22,000. That would take you forever to accomplish..but you keep crunching.
-People doing the same workout or same body part everyday they're in the gym. Like the guys that do just chest, triceps, and biceps. Or the girls that just do hips(like i mentioned before) or glutes. (Balance out workouts or youll have muscle imbalances = joint pain and bad posture
-People swinging weights around with no purpose( always have a plan)
-People doing exercises wrong or dangerously. Kettlebells for example. (Get a trainer for a session or 2)
-Doing single joint isolation exercises(multi joint exercises are the best)
-Endless boring cardio that keeps people at the gym for 90+ minutes( do some freakin intervals, you'll get a better workout and burn more calories in about 20-30 minutes)
-The people that show up at the gym just for social time. They pretty much just hang out and talk to other people and never really do much of anything but interrupt other peoples workouts.
In the end you see some pretty funny things being in a gym for about 10 hours a day. Gotta love it.
Monday, February 1, 2010
biggest loser
I have a love/hate relationship with the biggest loser. I love it because it's inspirational and it shows how hard people work to lose weight and to reach goals that they set. It does get people off the couch and into gyms anytime it is on and it gets businesses,gyms or otherwise to hold their own competition among members or employees. I also love it for its entertainment value. I know there's always one contestant I'm rooting for or one contestant that I know will look great at the end. My favorite episode is always the makeover episode just because its such a huge change for them. You do get sucked in.
That's why it has lasted so long.
I hate it because it shows ridiculous weight loss that's just unattainable by someone in the real world. These contestants work out 7 hours a day. On the ranch that's their full time job. Nothing else. 1-2 lbs a week is attainable and safe.
I also hate it because many of the exercises the "trainers" give to the clients are unsafe. Take the leg extensions alone. It's a bad exercise for the knees based on pure physics but then throw in Bob pressing down on it to "push" the person to the limit. That is just asking to blow out someones knee. It's high school physics. I know they don't and can't show everything but at least show safer exercises and exercises where form is somewhat emphasized.
In the end it is a great show and I love watching it but its hard not to pick out things that worry me or disappoint me.
That's why it has lasted so long.
I hate it because it shows ridiculous weight loss that's just unattainable by someone in the real world. These contestants work out 7 hours a day. On the ranch that's their full time job. Nothing else. 1-2 lbs a week is attainable and safe.
I also hate it because many of the exercises the "trainers" give to the clients are unsafe. Take the leg extensions alone. It's a bad exercise for the knees based on pure physics but then throw in Bob pressing down on it to "push" the person to the limit. That is just asking to blow out someones knee. It's high school physics. I know they don't and can't show everything but at least show safer exercises and exercises where form is somewhat emphasized.
In the end it is a great show and I love watching it but its hard not to pick out things that worry me or disappoint me.
Friday, January 15, 2010
Back Pain and Hamstrings/Glutes
Are you like most Americans that suffer from back pain? Do you look for all sorts of solutions to "cure" your pain? Have you tried everything, chiropractors, massage therapists, heating pads, acupuncture?
If you answered yes to any or all of those questions, your back may not necessarily be the the problem. The problem may stem from your posture, your hip alignment, and lastly the strength and flexibility of your hamstrings and glutes.
Just some basic anatomy:
The pelvis has several muscles that connect to it. All these muscles working together keep the pelvis in perfect alignment. The hamstrings/glutes, quads, abdominals, and back musculature all connect to the pelvis to create this X that keeps your posture. When one muscle is tight or weak, it throws off everything else.
Lets take the case of lower back pain. In today's world of looking good in front of a mirror, the posterior muscles of the body are ignored, because lets face it, who ever says "check out those hamstrings," or "check out that lower back." Everything is in front. Chest/pecs, biceps, abs. Those are the "big" muscles, the money makers. Everyone does abs. Everyone is looking for the way to make them flat, get that 6-pack. The only problem is by overworking the abs and over strengthening them, that leads this muscle group to pull on the pelvis, leading into a posterior tilt. This tilt overstretches the back muscles= back pain.
Same goes for hamstrings. These are under used muscles = minimal strength. Without that strength to keep the pelvis in check, an anterior tilt occurs, which makes the back over work which = back pain.
By strengthening the hamstrings and glutes by doing bridges, hamstring curls, dead lifts, kettlebell swings, etc... the pelvis can be pulled back into neutral and low back pain can be avoided. Another way to avoid low back pain is to train muscles equally. This means full body workouts, from the bottom up. This helps eliminate muscle imbalances at various joints and creates a better moving, better functioning body. And isn't that what everyone wants.
If you answered yes to any or all of those questions, your back may not necessarily be the the problem. The problem may stem from your posture, your hip alignment, and lastly the strength and flexibility of your hamstrings and glutes.
Just some basic anatomy:
The pelvis has several muscles that connect to it. All these muscles working together keep the pelvis in perfect alignment. The hamstrings/glutes, quads, abdominals, and back musculature all connect to the pelvis to create this X that keeps your posture. When one muscle is tight or weak, it throws off everything else.
Lets take the case of lower back pain. In today's world of looking good in front of a mirror, the posterior muscles of the body are ignored, because lets face it, who ever says "check out those hamstrings," or "check out that lower back." Everything is in front. Chest/pecs, biceps, abs. Those are the "big" muscles, the money makers. Everyone does abs. Everyone is looking for the way to make them flat, get that 6-pack. The only problem is by overworking the abs and over strengthening them, that leads this muscle group to pull on the pelvis, leading into a posterior tilt. This tilt overstretches the back muscles= back pain.
Same goes for hamstrings. These are under used muscles = minimal strength. Without that strength to keep the pelvis in check, an anterior tilt occurs, which makes the back over work which = back pain.
By strengthening the hamstrings and glutes by doing bridges, hamstring curls, dead lifts, kettlebell swings, etc... the pelvis can be pulled back into neutral and low back pain can be avoided. Another way to avoid low back pain is to train muscles equally. This means full body workouts, from the bottom up. This helps eliminate muscle imbalances at various joints and creates a better moving, better functioning body. And isn't that what everyone wants.
Subscribe to:
Posts (Atom)
