Trimming the Fat!

Guidelines for a healthier body and a happier you!

With the Summer fast approaching, we tend to take a longer, harder, look at ourselves in the mirror.  Some of us are satisfied with our general physique, while others will see various areas that might need a little refining, and feel the need to get rid of a few extra pounds.

The following general guidelines will help you work toward a healthier body and a happier you!

Calorie Deficit

Many commercial diets toot their own horns as having the right strategy to shed unwanted weight; however, while most do provide initial results, most also fail to provide the long-term results needed to help keep the weight off.  Following are two very important points to keep in mind:

1. Your body must burn more calories than it is taking in to lose weight.
2. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week, you need to average a caloric deficit of 500 calories per day.

NO! You do not have to run on the treadmill faster than the speed of light until your legs buckle (or you end up somewhere in the Twilight Zone) to burn the 3,500 calories to lose a pound. You will however, need to combine increased activity with changes to your diet/meal plan.

Going nowhere fast?  Re-evaluate your workouts, and achieve success! 

Basal Metabolic Rate and Calories Burned in a Day

To manage your weight, you need to know the number of calories you consume and the number of calories you burn. Your body has what is referred to as basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. Your BMR accounts for approximately 60 to 75% of all the calories you burn in a day. Yes—even while you are sleeping, your body continues to burn a small amount of calories.

Once you’ve determined your daily caloric needs, it’s time to set a realistic weight loss goal of 1-2 pounds per week and also calculate how many calories you need to eliminate your unwanted weight.
BE REALISTIC! Set a goal you can achieve. Crash diets and extreme workouts are not the way to do this. Work within your lifestyle and time constraints. Moderate changes will yield great results, and if done correctly, permanent positive lifestyle changes.

What to Eat

Managing your weight is easier than you might imagine. There is no need to spend hours planning your diet. Just follow several simple guidelines and keep the calorie deficit in mind.

You are what you eat. Choose to eat healthy.

• Reduce your portion sizes by 10 to 15% each time you prepare or order a meal.
• Eat smaller meals more frequently throughout the day and avoid skipping breakfast.
• Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products to get the nutrients your body needs.
• Aim for two or three servings of dairy products daily (e.g., milk, cheeses, yogurt).
• Select low-fat foods and avoid trans fats. Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.
• Avoid eating too many salty foods.
• Limit alcohol beverage intake.

Cardio: Burn the Right Fuel

Research shows that lower-intensity exercise uses a larger percentage of fat as fuel compared to higher-intensity exercise. However, it does not burn as many calories as higher-intensity exercise and, consequently will not result in as much body weight or fat loss. Therefore, gradually increase the intensity to increase your caloric deficit while continuing to burn fats. Higher-intensity exercise also has a greater impact on keeping your metabolism elevated after your workout, which keeps your body burning calories, thereby allowing you to eliminate a few more calories. REMINDER! Always check with your doctor before starting any exercise program, and choose the intensity that is appropriate for your current health and physical capabilities.

Burn More Fat by Increasing Muscle

Strength training offers numerous health benefits, including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and building muscles utilizes a lot of energy. As you increase the amount of muscle you have, you will also increase your resting metabolic rate.

Build muscle ...Burn calories even when sleeping!

To prevent injury and develop consistency, it is suggested that you start off with one to two sets of 12 to 15 repetitions for all major muscle groups. ~Sharon Gayle

Notice: This article is for your reference only. Please consult with you Physician prior to starting any exercise program.
Additional Reference Source: ACE-American Counsel on Exercise
Photographs: Courtesy of MSTemplates

Chest Exercise - Decline Push-Up: Off Bench (Inter./Adv.)

Primary Muscle Group: Chest
Secondary: Triceps

Breathe, Control, Concentrate on Form.

1. With feet on bench, chest a few inches from floor, push up until arms are straight.
2. Be sure that you are hands to the sides but in line with your shoulders.
3. Do not allow your midsection to sink. Come down slowly as you concentrate on keeping your core tight, and body aligned during both the up and down phase.
4. Push up slowly and repeat.    

Suggestion: Perform 3 sets. Complete 8 to 12 repetitions. ~SG.

FOREARMS

Wrist Curl: Kneeling - Reverse Grip (Barbell)

Correct Form:

1. Using reverse grip, extend wrists back as far as possible. 
2. Keep forearms in contact with bench.
3. keep your stomach tight to stabilize your lower back.

• Perform:    3 sets.
• Complete:  8-12 repetitions.
• Weekly:     1x per wk.

Your ability to perform any and every upper body exercise, hinges on the strength of your arms and wrists. Generally, more attention is given to the Biceps and Triceps; however, forearms and wrists need to be given equal attention to perform your upper body exercises efficiently.  To fully work and define your upper arms, forearms strength and wrist stability, is essential!

In a nutshell, don't ignore the small body-parts, as body-parts work in tandem with each other. ~SG.

Stability & Coordination

Superman - Stability Ball

This exercise will take a little strength and significant focus; and places emphasis on full-body stabilization and coordination. 

1. Begin by laying your body centrally on the ball with your hands and knees on the floor, back straight and abdominals tight
2. Slowly raise right arm and left leg up until level with the body, holding your balance and keeping torso tight
3. Lower your arm and leg back down, and repeat with the left arm and right leg
4. Remember to breathe slowly and deeply

Take your time, this exercise will challenge you on several levels! ~SG.

Plateaus Help to Gauge your Progress.

Over time, as your body adapts to the intensity and energy required to get through your exercise routine, you may arrive at a state of "Plateau". To Plateau means: You have become efficient at getting through your routine, "efficient" meaning that your body will begin to burn less calories when you do the same activities. You have become stronger and fitter, thus, running 2-miles or, climbing 3-flights of stairs, is not as difficult as it was in the past. The only way to move beyond this plateau would be to change you workout, the intensity, time, or the routine itself.

Plateaus indicate progress ...a milestone!

How to continue making progress:

Intensity: Is how hard you workout. Changing the intensity is simple. Instead of running level on the treadmill, you might try setting it to an incline. However, if you do not feel ready for this, consider running a faster mile.

If your pace is a 9-minute mile, try your best to improve it. This way you will be able to run longer than a mile in 9-minutes and burn more calories. Note however, that running a faster mile alone may not increase your calorie expenditure.

Time: Is how long you work out. You can break your body’s improved efficiency by cycling longer. Instead of cycling for 1-mile, consider gradually increasing your endurance by adding an additional half-mile, or perhaps a mile every week.  The time you add would be dependent on the amount of time you can dedicate to your workout. Add what you are comfortable with. For you it may be ½ a mile; for others it may be 1.5 miles. Either way, in time, you should see positive change.

A Goal Achieved!

Be happy and try to view each plateau as a goal achieved!  With this in mind, you should not try to prevent the plateau as it helps to gauge your progress. The key is to know when you have arrived at a plateau, and how best to move beyond it.

You've achieved a goal!

IMPORTANT:  Dependent upon the frequency/amount of days you workout, the type, order, and intensity of your workout; you may need to change your routine every 4-6 weeks or so. If you are performing your workouts correctly, your body naturally gets used to what you’ve been doing, and eventually will not be (as) effective in meeting your goals, if it doesn't change.

Oftentimes, what’s needed is as simple as changing the order of your workout, as well as using different machines and weights.

SUGGESTION:  If you find that you’re having a difficult time giving up a routine; get rid of it all together!!! You’ve gotten so used to it that your mind and body fear the unknown, and the work you’ll have to put into something new. Keep in mind that when you do not change your routine as needed, you might find your workouts boring. "Boring" combined with a lack of additional progress due to a plateau, will almost definitely make you stop working out altogether. We do not want that!  Fear not - choose to renew your goals, change your routine and start fresh! ~SG

Merriam Webster Dictionary: Definition of "Plateau"

Guidelines for healthy adults under age 65.

Basic recommendations from ACSM and AHA:

1. Do moderately intense cardio 30-minutes a day, five days a week, or Do vigorously intense cardio 20 minutes a day, 3 days a week
   And Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
2. Moderate-intensity physical activity means: Working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.

30-minutes a day, five days a week - highly recommended

It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Tips for meeting the guidelines:

With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

1. Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.
2. Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
3. Set your schedule. Maybe it is easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
4. The gym is not a necessity. It does not take an expensive gym membership to get the daily-recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.
5. Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health. 

Above information provide by the ACSM-American College of Sports Medicine and the AHA-American Heart Assoc.
www.ACSM.org and www.Heart.org

FOREARMS - Wrist Curl

Kneeling / Single Arm (Dumbbell)

This exercise will strengthen your forearm and your grip, allowing you to better achieve your upper body workouts, and providing you with more confident-functionality* and mobility.

 Directions and Form:

1. Holding forearm stationary with other hand, flex wrist up as far as possible.
2. Relax your upper body and focus on your forearm.
3. Do 3-sets. Complete 8-10 repetitions. 1-2x weekly.

Note: Use a light but challenging weight. The emphasis here is building strength and endurance in perhaps, the most neglected body-part, as opposed to building muscles.

*This is my personal term for being self-assured that you can securely grip, carry, hold on to, or push a particular item. ~SG.

In the las issue of GayleFORCE Fitness, we discussed the "CORE" region of the body and it's being central to our ability to physically function correctly and at our best. A key component of the CORE is the lower back. Below are two lower back exercises, which when correctly executed, aide significantly in strengthening the CORE. I've include one exercise which can be done at home, in a hotel room, or at the office; and another, which would be done on equipment usually found in your gym or health-club. And remember, correct form is farm more important than quantity! 

Read my original article "The Importance of Working Your Core"

Exercise #1.

Lower Back - Incline Extension

Proper Form: Bent at hips, back straight, hands crossed on chest, raise torso until in line with legs.

Suggestion: Do 3 sets. Complete 8-12 repetitions.
 

Exercise #2.

Lower Back - Superman

Proper Form: Arms and legs as straight as possible, raise both simultaneously.

Suggestions: Do 3-sets. Complete 8-12 Repetitions.

Naturally, I would recommend that you strengthen and condition your entire body, incorporate a balanced nutrition plan, and sufficient rest. However, with good CORE conditioning you are on your way to building a solid foundation. ~SG.