7/20/2010
What's going on everyone? How about this heat?!! Hey, you wanted summer, summer you've got! (I should have been an English Professor, ha).
First off, I have someone looking to workout again. She was a client but wants to do it with someone else. If anyone wants to start, give me a call and you can workout together and save money as well. It's a great way to train. I can do up to 4 or 5 people at a time...give me a call.
Let's talk calories. BORING! Yeah, I know...but I have some info for you to help fill in the calorie blanks. Hopefully it will help you understand what they are and give you an idea how to kill the excess ones!
Calories, so what are they? A calorie is actually a measurement of energy. You expend energy when you do certain activities, and you actually burn calories at rest. But let's talk about burned calories with exercise. Read through this, it will make sense and you just might have an Ahhh haaa moment.
If I go for a walk for 30 Minutes at 2 MPH, and I weight 170lbs, I burned 107 calories.
One Pound = 3,500 Calories.
So, if I wanted to lose one pound a week through walking, I'd have to walk 16 hours at 2 MPH to burn one pound! That's a long time.
So, how do you burn more calories in shorter periods of time? That's right, increase the intensity of your exercise. Generally, the increase raises the heart rate, a higher heart rate (within your target rate), you'll burn more calories! You'll have expended more energy (calories).
Click here to go to a great Calorie Burning Calculator
Just burning calories, and reducing calories will help you lose weight for sure, but it doesn't always add that lean tissue you want to change your body. If you burn calories through cardio and reduce them through diet, then you'll pretty much just be a smaller THINNER (not LEANER) version of you. Sounds good? Yep, but the problem with that is you can still have higher body fat then you should. Higher body fat is unhealthy, and won't let you burn calories at rest. But guess what will! Muscle! Don't think you need to lose weight before you come to start weight training. You do them at the same time for maximum results. Not doing it, that just makes it longer to get into shape (and a smaller pants or dress size).
Muscle (lean tissue) will not only make you burn more calories at rest, but it will make you much smaller, even at the same weight as if you had higher body fat. For instance, I train a girl who is 130lbs, but is smaller than she was at 122lbs. Why? Because muscle is smaller and more dense than fat at the same weight. She weighs more, but she's smaller. Don't get hung up on the numbers...get hung up on numbers that make sense, and that benefit you.
When you add muscle, you change your body! When you don't, many times, you'll just gain the weight right back. Here's an example of the differences.
A man weighs 200lbs, and he has 35% body fat.
That means he has 70lbs of body fat and 130lbs of lean tissue
He loses 30lbs without gaining lean tissue.
He is now 170lbs at 35% body fat.
He has 60lbs of body fat, and only 110lbs of lean tissue.
He only lost 10lbs of fat!! But he lost 20lbs of lean tissue. Not good at all!
Most likely, he'll gain his weight back if he goes off his diet and his body fat will actually be higher, making him even less healthy.
If he had lost the 30lbs AND lost 10% body fat by doing weight training....
He would have 42 lbs of body fat and 128lbs of lean tissue!
That's 18lbs less of fat at the same weight if he didn't add lean tissue.
And he'll be smaller, stronger and look really good!
So, how do I maximize my time and burn calories and add lean tissue? We don't have all day to workout at the gym.
Eat right, do your cardio and do your weight training.
- Eating right takes less time than eating poorly. But it takes a little more effort and consciousness. (eating poorly means your probably going out to eat, doing fast food, pizza, quick stop at the wrong places...all that time to get food. Stay home and cook it...you'll be much better off, and you'll save time and money)
- Do 20 - 30 Minutes of Interval Training 3 days a week.
- Do 30 Minutes of resistance training using a combination of compound exercises (exercises that use multiple muscles) and isolation exercises (exercises that use one main muscle). Do it 3 times a week.
Your total expenditure of time is only 180 minutes a week!! Do you want to get in body building shape? You'll need more time, but you can do it in less time than you think. You'd be amazed how many clients of mine start off wanting to lose 20lbs, then hit that mark, then lose 10 more, then want to show more muscle. Its a great transition. The more you do, the more you want.
Challenge yourself. Don't put on the sweats, the head phones, the sneaks and then STROLL along outside...increase your intensity and your heart rate.
If you need help getting motivated and to learn some great exercises, come in and train for a few months here. You'll love what you get out of it!
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Personal Training - 30 and 60 minute
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Mark Falk
Fitness By the Bay
631-834-1427
www.coreybeachfitness.com
getfit@coreybeachfitness.com
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