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

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

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

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

30-MINUTE AT-HOME WORKOUT

Today I am posting my 30-minute, at-home workout...I call this the "middle of the desert" workout because you don't need anything other than yourself. Going forward I will post workouts that you can do with bands, weights, stability balls and other "at-home" items but, for now, this will be a great start to get you off of that couch each and every day.

The important thing is that you get moving...a simple mantra is doing at least one thing, fitness-wise, every day. Whether it's walking your dogs, walking your spouse, walking your child, it doesn't matter. I can't stress the importance of activity for making a person feel better about themselves and their daily lives. There is a certain sense of accomplishment within fitness and exercise that provides the mind and body with increasing degrees of satisfaction and contentedness. In other words, doing something and accomplishing what you set out to do can do wonders for you!

I've put together this simple, easy-to-follow exercise list (with descriptions) that can immediately get you up-and-going. Whether you're at home, on vacation, in a hotel room, or in a vacant lot, you CAN do this! Have fun!

A

· 10:00 Cardio (walking, jogging, running) – get that heart rate up!

· 2 x 25 Squats (full squat as low as you’re comfortable)

· 2 x 15 Push-Ups (hands shoulder width, modified okay)

· 2 x 12 Alternating Lunges (big strides, alternating legs, make sure knee doesn’t go over the toe)

· 2 x 30 Touch-Toes (lay on back, legs up in air, reach up & down for your toes)

· 2 x 30 Seconds High-Knees (running in place, get knees up high)

· 2 x 30 Pulsing Planks (lay on your forearms and toes, pulse pelvis up & down)

· 2 x 15 (each side) Side Pulsing Planks (lay on side, legs straight, pulse up & down on elbow)

· 2 x 30 Seconds Butt-Kickers (running in place, big back-kicks while running)

· 2 x 15 Dips (can be done on couch, chair, any elevated surface…put your back to elevation, palms flat on surface, legs straight or bent, push up & down from position)

· 2 x 30 Seconds Jumping Jacks

· 2 x 10-10-10 Calf Raises (do 10 reps of calf raises with three different foot positions: straight, open, and closed/pigeon-toed)

· 2 x 30 Bridges (lay on back, bend knees, feet flat on ground…lift butt & hips up & down)

· 2 x 20 (each leg) Lateral Leg Lift (lay on side, legs straight, flex toe, lift leg up & down)

· 2 x 20 Supermans (lay on stomach, legs & arms straight…lift legs and arms @ same time back & forth)

One More Addition About Food

One more quick addition about food...I'm getting a few questions about what to eat before and after a workout. I'm going to answer this question assuming that the person asking it has no major medical issues (i.e. heart conditions, diabetes, epilepsy, high blood pressure) and that the person asking it is geared for weight loss, toning, and burning of fat ("getting in shape").

When we say "before" a workout we mean 1-2 hours pre-workout...you have to give your body a chance to digest the meal before putting the workload of strenuous exercise on your system, otherwise you might experience cramping, stomach pains, constipation and/or incontinuity, other gastro-intestinal issues, and dehydration. The National Association of Sports Medicine (NASM) recommends that your pre-workout meal be a blend of carbohydrates, protein, fat, and fiber...more specifically, 50-60% of the meal carbs, 20-25% protein, 20-25% fat, and 5-10% fiber. Common pre-workout meals that I recommend include:

• apple with cheese (2-3 small slices)
• celery with peanut butter (about a tablespoon)
• yogurt with granola (about a tablespoon)
• 1/2 cup uncooked or cooked oatmeal
• small (6-8 oz.) fruit smoothie (milk, yogurt, fruit, protein supplement)
• granola bar with milk

There are several other combinations and types so please feel free to add or remove others as long as you stick to the basic breakdown. These pre-workout meals should be relatively light (200-300 calories) and should provide the body a good blend of nutrients your body will need prior to workout. I would also recommend all meals accompany 8-16 oz. of water.

Your post-workout meal should be eaten 40-60 minutes after the workout and should be a higher blend of protein (50%), lower blend of carbs (20-25%), fat (10-15%), and fiber (5-10%). The post workout-meal should be a bit higher in calories (400-600)...some common examples include:

• egg white omelete with ham and cheese
• turkey and swiss sandwich with lettuce, tomato, mustard, light mayo
• cottage cheese and apple sauce (organic) with banana
• large (12-16 oz.) fruit smoothie w/protein supplement
• cheese, apples, and crackers (low-fat)
• bran muffin with string cheese

Again, these are just ideas and intended for those trying to burn fat and lose weight. Consult with your medical professional. Feel free to post more ideas or email me questions.

A

Quick Additions

Two quick things I wanted to clarify after my last post as I've had some questions about it...first, I mentioned in my "DON'T" section "count calories, but watch what you eat"; in other words, I'm suggesting an overall mental shift in the way we look at ourselves other than just calories in and weight (the number on the scale) out.

As any of my clients will tell you, I'm a huge proponent of body composition testing (scientifically known as bioelectrical impedance, caliper testing, or hydro-static weighing) as opposed to weighing oneself to gauge one's health. I suggest getting yourself a body composition test immediately before embarking on a nutrition or exercise plan (any doctor, nurse, or local gym can do this test). You will gather much more important information than just weight--you'll garner your lean body mass (i.e. muscle, bone, tissue) and your fat mass (usually as a %), as well as your hydration levels (very important!).

When I work with clients I focus on "re-distribution" of fat to lean mass as well as increase in hydration levels (we should be 60-65% hydrated) as opposed to strict weight-loss. My feeling has always been simple: would you rather weight 130 lbs. with 35% fat or 125 lbs. with 20% fat? Which way do you think you'd feel better? Sleep better? Live better? I've seen too many crash diets and cleansing diets that deplete the body of important nutrients and energy just to lose 5 or 10 lbs. You have to remember that the body is most efficient in slow and sustained manners...quick gains or losses are unhealthy and usually lead to future issues.

So, short-story-long, don't just "count calories". Eat smart...eat healthy...eat balanced, portion meals (several of them, in fact) each day...drink plenty of water...focus more on what goes INTO your body as opposed to just the AMOUNT that goes into your body.

ADDITION #2

There was some mention of a specific calorie number that should be eaten based on findings from a website. In no way am I going to knock that particular website or any of the other websites that track calories, foods, etc. I think these websites serve a purpose and are very useful. As a matter of fact, I strongly recommend the use of the government's website www.mypyramidtracker.org as a way to track meals and eating.

However, it should be noted that the amount of calories a person can eat to maintain, lose, or gain weight (the basal metabolic rate, or BMR, for short) is dependent on the individual person. More specifically, the BMR depends on age, gender, height, weight, and other medical issues (i.e. diabetes, glandular issues). One can only obtain a true BMR by doing a Resting Metabolic Test (again, put on by your doctor, nurse, or local gym)...everything else is just educated guessing.

Next, I'm going to post a quick 30-minute workout to get you off that couch and into life! Be ready!

A