Why A Heart Rate Monitor?
If you have ever used a treadmill, elliptical, or stationary bike, you are familiar with silver “hand sensors” on the handles. When you begin using those machines, you can enter information such as your weight, etc., and (while you are touching those silver sensors) it will monitor your heart rate while you are working out.
A chest strap monitor is basically the same thing, except it is portable. The strap monitors your heart rate and transmits that information to the watch – providing you with INSTANT feedback. The strap will also transmit the information to the monitor on a cardio machine so you don’t have to hold on to the sensors. (And can be a great way to test it for accuracy!)
There is a wide range of monitors available for purchase from $30 to $300. They are usually available at Sporting Good stores, Internet based retailers, and even on Ebay. Name brands include Polar, Timex, and Sports Instruments among others. Some do not require a strap, and some even come preprogrammed, etc. I have found that (as with most things) the higher priced models usually have more “bells and whistles” to them. It just really depends on what your needs and preferences are. I use a basic model. I just want to know what my heart rate is, if I am in the right “zone”, and how many calories I am burning!
The reason for using one is visual feedback of how hard your body is working, and it ultimately maximizes the time you spend exercising. There is some satisfaction to looking at that watch and seeing how many calories you have burned, or seeing how hard you are working. For an idea of where your heart rate should be (and more info about the “fat burning zone”) check out Adam’s June 8th post on this blog titled “The Fat Burn Zone – does it exist?? Busting through a Plateau.
When I started training with Adam, I began each session getting my heart rate in the right zone, and then he promised if I got it there for 15 minutes, it would stay there for the next hour while we trained with weights. He was right…as usual. It was sort of a game for me to see if I could keep my heart rate in the right zone. Over time, I have seen that staying in the right zone is the “smarter, not harder” way to get results. It can also help you avoid working out BEYOND your zone.
An additional benefit to using a heart rate monitor is being able to see your overall progression. Today I am able to get my heart rate A LOT higher than I could 18 months ago, and my resting heart rate is lower than before as well. In short, my heart (and whole body for that matter) is healthier. Ironically, it also helped me to see that I could really push myself to limits I hadn’t previously tested!
Thursday, September 10, 2009
Tuesday, September 8, 2009
GETTING STARTED!!
WeekOne of our 6-Week Challenge is upon us...that means two things: first, summer's unofficially over--kids are back to school, naps are less likely, and structure returns (somewhat)...second, it means that there are roughly 42-odd days to start sculpting a new you!
For those of you participating in the challenge you've already completed your initial "weigh-in"...you've got your starting Body Fat % and you're asking yourself "what now?" Well, I'm here to answer "what now?" with some simple starting tips and points, in no particular order, outlined below.
* Keep a running food log/diary...immediately start writing down what you eat...everything, and I mean everything, that goes in to your stomach should be catologued. Not only will you gain accountability of your diet you will gain knowledge of exactly what, when, and why you are eating...are you an emotional eater...do you eat late at night when TV's on...do you skip breakfast...these are all questions you need to be asking and answering. If you need someone to help you analyze your food intake come see me or utilize one of the websites listed on earlier posts.
* Start drinking water! As an active individual you should be consuming 1 ounce of water per kilogram of body weight (2.2 lbs. = 1 kg). So, for example, if you weighted 220 lbs. you should be drinking 100 ounces of water. You can do the math for yourself from this simple equation
* Do something actively every day! Walk, run, skip, garden, mow the yard, take RBS class, take another class, anything, something, every day. The American Medical Association (AMA) recommends 30 minutes of cardiovascular activity for 30 minutes 7 days a week.
* Start eating breakfast! For that matter, start eating lunch, start snacking...all-in-all, you should probably be eating 4-6 meals a day (medical conditions not withstanding).
* Eat more fiber!! Eat more fruits, vegetables; take a fiber supplement (like flax or Metamucil) if you have to...the Recommended Daily Allowance (RDA) for individuals is 25 grams of fiber a day. Active individuals should be consuming at least 35 grams of fiber a day. Fiber does a lot of things for the body, including increasing metabolism, motility, fat removal, increased protein and carbohydrate absorption and utilization, and providing satiety (feeling of being full) to the individual. Check out http://www.dietaryfiberfood.com/High-Fiber-Food.php for more information of fruits and vegetables
* Cut back on Sodas, Juices, Alcohol, Coffee-Blends, Energy Drinks, etc. I'd recommend no more than 1-2 of any of the above a day.
* Seek SUPPORT!! We can't do this alone. It is a proven fact that people who exercise with someone are 300% more likely to succeed than in solitude. This same "buddy" system applies to eating. If you need help, get it. I am available. Others in my class are willing to help. Don't be afraid to ask for help. We all need it at some point--I am here to help!
A
For those of you participating in the challenge you've already completed your initial "weigh-in"...you've got your starting Body Fat % and you're asking yourself "what now?" Well, I'm here to answer "what now?" with some simple starting tips and points, in no particular order, outlined below.
* Keep a running food log/diary...immediately start writing down what you eat...everything, and I mean everything, that goes in to your stomach should be catologued. Not only will you gain accountability of your diet you will gain knowledge of exactly what, when, and why you are eating...are you an emotional eater...do you eat late at night when TV's on...do you skip breakfast...these are all questions you need to be asking and answering. If you need someone to help you analyze your food intake come see me or utilize one of the websites listed on earlier posts.
* Start drinking water! As an active individual you should be consuming 1 ounce of water per kilogram of body weight (2.2 lbs. = 1 kg). So, for example, if you weighted 220 lbs. you should be drinking 100 ounces of water. You can do the math for yourself from this simple equation
* Do something actively every day! Walk, run, skip, garden, mow the yard, take RBS class, take another class, anything, something, every day. The American Medical Association (AMA) recommends 30 minutes of cardiovascular activity for 30 minutes 7 days a week.
* Start eating breakfast! For that matter, start eating lunch, start snacking...all-in-all, you should probably be eating 4-6 meals a day (medical conditions not withstanding).
* Eat more fiber!! Eat more fruits, vegetables; take a fiber supplement (like flax or Metamucil) if you have to...the Recommended Daily Allowance (RDA) for individuals is 25 grams of fiber a day. Active individuals should be consuming at least 35 grams of fiber a day. Fiber does a lot of things for the body, including increasing metabolism, motility, fat removal, increased protein and carbohydrate absorption and utilization, and providing satiety (feeling of being full) to the individual. Check out http://www.dietaryfiberfood.com/High-Fiber-Food.php for more information of fruits and vegetables
* Cut back on Sodas, Juices, Alcohol, Coffee-Blends, Energy Drinks, etc. I'd recommend no more than 1-2 of any of the above a day.
* Seek SUPPORT!! We can't do this alone. It is a proven fact that people who exercise with someone are 300% more likely to succeed than in solitude. This same "buddy" system applies to eating. If you need help, get it. I am available. Others in my class are willing to help. Don't be afraid to ask for help. We all need it at some point--I am here to help!
A
Tuesday, September 1, 2009
TICK-TOCK
We are getting closer and closer to our 6-Week Challenge. Next week, all week, we will be doing initial body composition tests on all those who are participating in the Challenge...after that, on a weekly basis, we will be doing updated body comp tests on the participants and recording percent change. I will post weekly results on this website and in paper form at our class right up until the final "weigh-ins" the week of October 12th (Friday, October 16th will be the last day for weigh-ins).
You'll want to stay tuned to this website because there will be posts for menu ideas, website ideas, shopping lists, exercise ideas, and encouraging other tidbits. This is an open forum for all classmates--look for future posts by Michele M. regarding her watch/chest strap system and how that's helped her track and maintain calories/exercise, as well as a post from Wendy B. on shopping and cooking ideas for the active person.
If anyone has any other ideas and would like to post themselves or have me do it, let me know @ adam@clubnw.com or rapidbodysculpting@gmail.com and we will get them out!
Happy September!
A
You'll want to stay tuned to this website because there will be posts for menu ideas, website ideas, shopping lists, exercise ideas, and encouraging other tidbits. This is an open forum for all classmates--look for future posts by Michele M. regarding her watch/chest strap system and how that's helped her track and maintain calories/exercise, as well as a post from Wendy B. on shopping and cooking ideas for the active person.
If anyone has any other ideas and would like to post themselves or have me do it, let me know @ adam@clubnw.com or rapidbodysculpting@gmail.com and we will get them out!
Happy September!
A
Tuesday, August 25, 2009
TIPS FOR SUCCESS...
In this post I'm going to offer some brief tips on being successful not only for the upcoming 6-WEEK CHALLENGE but in your fitness life, as well. Changing seasons, chills in the air, new (or revised) motivations, and an empty house are all motivators for sculpting a new you...ultimately, though, I've found folks that embrace healthy and thoughtful reasons for change are the most successful. What I mean by that is simple: being fit is a lifestyle choice; it's not necessarily about looking the best in a bikini or speedo, it's about being the best you can be, physically and physiologically.
No 2 people are created equal, trust me. I grew up larger than your average child. I was big and bulky and I had 2 older brothers that reminded me of that constantly (did I mention they were both skinny, chiseled, b*st*rds???) But, you know, I embraced and accepted what I was and went with it. I didn't, don't, and will never have a 30" waist. Minus some serious reconstructive hip surgery I never will. That's okay. I'm stronger than you're average person...what I lack in quick-twitch muscle fiber I make up for in determination and work ethic. Turns out, my body responded--I have a simple strategy in place that's easy to follow and works...if you look at my 2-year old picture on this blog homepage and look at me now you will see that my strategies work for me. If you look at some of my clients "before-and-after" pictures you will see right away that it works for them. You have to embrace and acknowledge who you are and what you are before you can possible succeed. It's that simple!
In future posts I will discuss identifying your body type, different strategies in terms of eating, sleeping and exercising that might accomodate your goals. In the meantime, with our 6-WEEK CHALLENGE coming up, I wanted to post some brief, simple ideas you can employ. Good luck!
SIMPLE TIPS
1. Keep a food journal. I know, I know, you've heard this a thousand times...every weight-loss program recommends this. You know why? Because it works! The power of the pen is remarkable--writing down what you eat, what time you ate, how much you ate, etc., is a powerful tool to recognize your shortcomings and successes. Check out earlier posts for websites and food journal ideas
2. Sleep! Don't deprive...your body needs to regenerate and recuperate and you can't do that without sleep. The average person needs at least 5-6 hours for healthy tissue function. The average athlete/exercisor needs at least 8-9 hours for proper regeneration of broken-down tissues and cells. The body is a machine and sleep is the service shop!
3. Don't over-exercise! You won't win the challenge, or be successful in your fitness endeavors by working out 5 hours a day. Scientists will argue that optimal cellular and physiological changes occur within 40-70 minutes of total exercise. Anything more or less is either harmful or worthless. Keep that in mind!
4. Try new things...you know that saying (I've said it before on this blog) "the definition of insanity is doing the same thing over and over again and expecting different results"? It's absolutely true. Your body will eventually stop responding to repeated stimuli, exercise included. This is why my training philosophy and classes are vastly different from one day to the next.
5. Consult with your friends, family, children, pets, whomever...people that have a support group or work out with some one are 300% more likely to succeed than those that work out alone. It's a proven fact! Having a support group in place is critical. That is why I've got a class set up, and a blog set up, is for folks to commingle and share ideas, thoughts, and stories. Please don't hesitate to share--you might just become someone's support group and not know it!
Until next time,
A
No 2 people are created equal, trust me. I grew up larger than your average child. I was big and bulky and I had 2 older brothers that reminded me of that constantly (did I mention they were both skinny, chiseled, b*st*rds???) But, you know, I embraced and accepted what I was and went with it. I didn't, don't, and will never have a 30" waist. Minus some serious reconstructive hip surgery I never will. That's okay. I'm stronger than you're average person...what I lack in quick-twitch muscle fiber I make up for in determination and work ethic. Turns out, my body responded--I have a simple strategy in place that's easy to follow and works...if you look at my 2-year old picture on this blog homepage and look at me now you will see that my strategies work for me. If you look at some of my clients "before-and-after" pictures you will see right away that it works for them. You have to embrace and acknowledge who you are and what you are before you can possible succeed. It's that simple!
In future posts I will discuss identifying your body type, different strategies in terms of eating, sleeping and exercising that might accomodate your goals. In the meantime, with our 6-WEEK CHALLENGE coming up, I wanted to post some brief, simple ideas you can employ. Good luck!
SIMPLE TIPS
1. Keep a food journal. I know, I know, you've heard this a thousand times...every weight-loss program recommends this. You know why? Because it works! The power of the pen is remarkable--writing down what you eat, what time you ate, how much you ate, etc., is a powerful tool to recognize your shortcomings and successes. Check out earlier posts for websites and food journal ideas
2. Sleep! Don't deprive...your body needs to regenerate and recuperate and you can't do that without sleep. The average person needs at least 5-6 hours for healthy tissue function. The average athlete/exercisor needs at least 8-9 hours for proper regeneration of broken-down tissues and cells. The body is a machine and sleep is the service shop!
3. Don't over-exercise! You won't win the challenge, or be successful in your fitness endeavors by working out 5 hours a day. Scientists will argue that optimal cellular and physiological changes occur within 40-70 minutes of total exercise. Anything more or less is either harmful or worthless. Keep that in mind!
4. Try new things...you know that saying (I've said it before on this blog) "the definition of insanity is doing the same thing over and over again and expecting different results"? It's absolutely true. Your body will eventually stop responding to repeated stimuli, exercise included. This is why my training philosophy and classes are vastly different from one day to the next.
5. Consult with your friends, family, children, pets, whomever...people that have a support group or work out with some one are 300% more likely to succeed than those that work out alone. It's a proven fact! Having a support group in place is critical. That is why I've got a class set up, and a blog set up, is for folks to commingle and share ideas, thoughts, and stories. Please don't hesitate to share--you might just become someone's support group and not know it!
Until next time,
A
Monday, August 24, 2009
GOOD WEBSITES
Here's some good websites you can look at and get more info...some you have to register for and some you don't...happy hunting
www.ideafit.com
www.strengthcoach.com
www.performbetter.com
www.ptonthenet.com
www.fitnesscoachpro.com
www.nasm.org
http://www.bmi-calculator.net/bmr-calculator/
www.mealsmatter.org (a new one that looks pretty interesting)
www.plantoeat.org
www.ideafit.com
www.strengthcoach.com
www.performbetter.com
www.ptonthenet.com
www.fitnesscoachpro.com
www.nasm.org
http://www.bmi-calculator.net/bmr-calculator/
www.mealsmatter.org (a new one that looks pretty interesting)
www.plantoeat.org
6-Week Challenge
RBS 6-WEEK CHALLENGE!!!
A challenge put out by RBS classmates for RBS classmates
· Beginning September 7th, Rapid Body Sculpting members and classmates will be eligible to participate in a free and fun Fat-Loss challenge
· The contest will run from Monday, September 7th to October 12th and is based on the percentage of fat (using Infrared Scanning Technology) that the individual loses in the entire 6 weeks
· The winner will receive one free month of class (a $100 value) and a free, new RBS UnderArmour t-shirt ($21 value)…2nd place will receive the same free t-shirt
· Their will be weekly, yet-to-be-determined contests, too
· Beginning in the week of September 7th classmates will be tested for Body Composition and records will be kept by Adam…we will have weekly body-fat check-ups and at the end a final “weigh-in”…the winner of the contest will have lost the most amount of Body Fat, by percentage…2nd place will obviously be the 2nd most Body Fat lost
· Classmates are encouraged to offer each other support and Adam will put together, with the help of classmates, menus, shopping lists, workouts, and other fun ideas communicated via the RBS blog, www.rapidbodysculpting.blogspot.com
· This challenge is not sponsored by Club Northwest or any of its subsidiaries and no guarantees are made. This is supposed to be fun and challenging for RBS members ONLY!!
· Adam is taking sign-ups now until September 4th
A challenge put out by RBS classmates for RBS classmates
· Beginning September 7th, Rapid Body Sculpting members and classmates will be eligible to participate in a free and fun Fat-Loss challenge
· The contest will run from Monday, September 7th to October 12th and is based on the percentage of fat (using Infrared Scanning Technology) that the individual loses in the entire 6 weeks
· The winner will receive one free month of class (a $100 value) and a free, new RBS UnderArmour t-shirt ($21 value)…2nd place will receive the same free t-shirt
· Their will be weekly, yet-to-be-determined contests, too
· Beginning in the week of September 7th classmates will be tested for Body Composition and records will be kept by Adam…we will have weekly body-fat check-ups and at the end a final “weigh-in”…the winner of the contest will have lost the most amount of Body Fat, by percentage…2nd place will obviously be the 2nd most Body Fat lost
· Classmates are encouraged to offer each other support and Adam will put together, with the help of classmates, menus, shopping lists, workouts, and other fun ideas communicated via the RBS blog, www.rapidbodysculpting.blogspot.com
· This challenge is not sponsored by Club Northwest or any of its subsidiaries and no guarantees are made. This is supposed to be fun and challenging for RBS members ONLY!!
· Adam is taking sign-ups now until September 4th
Monday, June 8, 2009
The Fat Burn Zone -- Does it exist?? Busting through a Plateau
Hello there! I get a lot of questions about whether or not there is such a thing as the "fat-burn" zone...more specifically, is there a particular heart-rate range that an individual should exercise in to most efficiently burn fat? Science has proven that there is such a zone, through numerous studies, called the Aerobic Base (AB).
The Aerobic Base quite simply represents the body's ability to utilize fat during exercise--one thing to keep in mind is that the body wants to use, it needs to use fat, it has to use fat--that is why we store it! The first step to any exercise program is to find and then increase one's AB and to train muscles to burn fat. Working out above or below the AB will prove less then beneficial and will result in less-than-anticipated results.
As a trainer I see numerous amounts of people working out in the gym, sometimes for hours on end, without achieving results. Why is this? Are you having the same problem? Have you reached a plateau in your workouts? The thing I find most common amongst gym-goers is the repetitive nature of their workouts. Same amounts of cardiovascular exercise; same amounts of weights, sets, and repetitions; same boring exercises.
Have you ever heard the expression that "insanity is defined as doing the same thing over and over again and expecting different results?" This statement is ultimately true with the human body. You see, there is a phenomenon within all bodily functions that is known as the "path of least resistance"; that is, the body will find ways to do things (subconsciously or without you knowing it) to get the job done. This holds especially true within exercise and fitness.
Again, from science, we know the body utilizes 3 main fuel sources (edible) including carbohydrates, fats, and proteins. Generally speaking, when you first get on a piece of exercise equipment (i.e. treadmill) you initially burn fat and carbohydrates (mostly). As you go along on your treadmill journey and your heart-rate increases you shift into a fat-burning mode (Aerobic Base). Once your heart rate gets too high your body goes into a state of survival and begins to burn proteins (and muscle, too). If your goal is to burn fat and tone up, wouldn't it make sense to find that specific Aerobic Base and work around it? It's about working smarter, not necessarily harder.
Two main things I mention to folks when I first start training them is: 1) find your fat-burning zone or Aerobic Base. You can do this one of two ways; you can go through a Metabolic testing system (kind of like a stress test at a doctor's office) to get specific numbers--your local gym should offer this service or you can go to www.newleaffitness.com to find more information/locations that offer this. This Metabolic test will yield exact numbers to shoot for and should be testing periodically as your Aerobic Base changes. The second way to find your Aerobic Base is to take your age and subtract it from 220. Multiply the result by .7 and .8 and that is a good "guess-timate" of your fat-burn zone. Again, the formula is:
220-age = x;
x multiplied by .7 is low end of fat-burn zone
x multiplied by .8 is high end of fat-burn zone
There! You now have a good starting point as to where your heart-rate should be during exercise to utilize and burn the most amount of fat efficiently. (On a side-note, your heart rate can be tracked utilizing a monitor, such as a watch, on the machine itself, or old-school taking your 10-second heart rate and multiplying by 6.
The second thing I recommend to folks when first training them is to implement training variables into there workout. Simply put, you want to alter intensity, tempo, repetition and type. Intensity is the workload (weight) you use; Tempo is the speed at which you perform the exercise, and repetition would refer to the sets and repetitions you perform each exercise. Generally speaking, when attempting to tone up and lose weight, you want to do more sets and reps and less weight. Type is also crucial--alter the way you do your exercises. Mix it up with standing vs. seated, one-leg vs. two-leg, etc.
I hope this gives you a basis for starting your exercise program. In the near future I will be posting more specifically ways to vary your workout and get started in your track to fitness. I will also be posting more specific ideas to bust through plateus that experienced exercisers might have reached.
Take care!
A
The Aerobic Base quite simply represents the body's ability to utilize fat during exercise--one thing to keep in mind is that the body wants to use, it needs to use fat, it has to use fat--that is why we store it! The first step to any exercise program is to find and then increase one's AB and to train muscles to burn fat. Working out above or below the AB will prove less then beneficial and will result in less-than-anticipated results.
As a trainer I see numerous amounts of people working out in the gym, sometimes for hours on end, without achieving results. Why is this? Are you having the same problem? Have you reached a plateau in your workouts? The thing I find most common amongst gym-goers is the repetitive nature of their workouts. Same amounts of cardiovascular exercise; same amounts of weights, sets, and repetitions; same boring exercises.
Have you ever heard the expression that "insanity is defined as doing the same thing over and over again and expecting different results?" This statement is ultimately true with the human body. You see, there is a phenomenon within all bodily functions that is known as the "path of least resistance"; that is, the body will find ways to do things (subconsciously or without you knowing it) to get the job done. This holds especially true within exercise and fitness.
Again, from science, we know the body utilizes 3 main fuel sources (edible) including carbohydrates, fats, and proteins. Generally speaking, when you first get on a piece of exercise equipment (i.e. treadmill) you initially burn fat and carbohydrates (mostly). As you go along on your treadmill journey and your heart-rate increases you shift into a fat-burning mode (Aerobic Base). Once your heart rate gets too high your body goes into a state of survival and begins to burn proteins (and muscle, too). If your goal is to burn fat and tone up, wouldn't it make sense to find that specific Aerobic Base and work around it? It's about working smarter, not necessarily harder.
Two main things I mention to folks when I first start training them is: 1) find your fat-burning zone or Aerobic Base. You can do this one of two ways; you can go through a Metabolic testing system (kind of like a stress test at a doctor's office) to get specific numbers--your local gym should offer this service or you can go to www.newleaffitness.com to find more information/locations that offer this. This Metabolic test will yield exact numbers to shoot for and should be testing periodically as your Aerobic Base changes. The second way to find your Aerobic Base is to take your age and subtract it from 220. Multiply the result by .7 and .8 and that is a good "guess-timate" of your fat-burn zone. Again, the formula is:
220-age = x;
x multiplied by .7 is low end of fat-burn zone
x multiplied by .8 is high end of fat-burn zone
There! You now have a good starting point as to where your heart-rate should be during exercise to utilize and burn the most amount of fat efficiently. (On a side-note, your heart rate can be tracked utilizing a monitor, such as a watch, on the machine itself, or old-school taking your 10-second heart rate and multiplying by 6.
The second thing I recommend to folks when first training them is to implement training variables into there workout. Simply put, you want to alter intensity, tempo, repetition and type. Intensity is the workload (weight) you use; Tempo is the speed at which you perform the exercise, and repetition would refer to the sets and repetitions you perform each exercise. Generally speaking, when attempting to tone up and lose weight, you want to do more sets and reps and less weight. Type is also crucial--alter the way you do your exercises. Mix it up with standing vs. seated, one-leg vs. two-leg, etc.
I hope this gives you a basis for starting your exercise program. In the near future I will be posting more specifically ways to vary your workout and get started in your track to fitness. I will also be posting more specific ideas to bust through plateus that experienced exercisers might have reached.
Take care!
A
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