"Bottom line - if you don’t want to eat breakfast - don't do it. Have some water, coffee and off you go."
That was from an trainer on an online trainer forum, a trainer who is supposed to help his clients live a healthy life. Now, everyone has their ideas on what exercises are the best for any given goal and usually everyone is right based on different reasons and usually with an “it depends” clarification. But when it comes to nutrition and diet, the science and chemistry behind it is fairly simple and straight forward. I know this because I read and research about it most of my free time and I have clients who have improved their lives based on what I know. Now, if this trainer had said "If you don't care about your health or losing body fat..." somewhere around the above statement, I would totally be in 100% agreement. But he didn't. Instead, he based it on the assumption that "cavemen" had to go out and fish or hunt for their breakfast, therefore, forgoing breakfast. I am not a historian, but I would guess the cavemen were hungry when they woke up so they started keeping food near by to eat when they woke up. Then this trainer even went as far as saying that this whole motivating factor behind pushing us to eat breakfast "is a concoction of all cereal and food companies forcing us to eat more and more." Two reasons that aren't based on any science at all.
Believe what you want to believe, but when it comes to finding information out; be sure that the information is credible. I have had many clients who were not eating breakfast when they started with me only to find that their energy increased throughout the day and started losing fat faster only after they started eating breakfast on a daily basis. If you want a bottom line, then here you go; eat early, eat often, and lose the fat!
You want to make sure you eat as soon as you can when you wake up. Then eat every 3 to 4 hours throughout the day with small portions. All of your meals ideally should include equal amounts of protein and carbs with a little bit of fat. Just make sure that you are getting the good carbs and the good fats. As always, there are exceptions and you should consult a registered dietitian if you have any questions.
If you have any questions about this, please feel free to contact me.
Rob Crenshaw, The Fitness Buff
Thursday, August 14, 2008
Thursday, July 10, 2008
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Monday, July 7, 2008
Answer to scottspott's question
scottspott said...
"I have an interesting question...what is the difference between weight (resistance) training and strong flexing? For example, if I flex my biceps and triceps 20 times each to the point at which they are sore, and do this instead of using weights, will my arms increase in size and become stronger?"
This is a great question, scottspott. The simple answer is yes but your arms will not noticeably increase in size or become noticeably stronger. The only way to increase size and strength significantly in any muscle is to subject it to larger loads than it is used to pushing or pulling. So if you haven’t worked out at all, then using the antagonist muscle solely for resistance will initially get you a bit stronger and maybe a bit firmer, but probably not bigger.
Let me explain. If you wanted bigger biceps, then you would do curls or an action that causes you to bend your elbow from a straight arm position to a bent one shortening the biceps. You could try to use the antagonist, or your triceps, as resistance during this movement. The triceps are responsible for straightening your arm from a bent position to a straight one. Due to the basic laws of biomechanics where when one muscle contracts or shortens, the antagonist muscle must relax or elongate. They both can’t contract at the same time. You can squeeze or tense both at the same time but the benefit from this action will not be enough to improve strength or size as you need greater resistance. Just like if you are used to curling with a 20 lb weight and then you switched to a 2 lb weight, you wouldn’t get the increase in size or strength. Just squeezing both biceps and triceps is a type of isometric exercise where the joint angle and muscle length do not change. The strength gain will be only at that joint angle that you work it at.
You can strengthen your muscles and gain size just with your body alone. The famous Charles Atlas, who was the 97 lb weakling who became the “The World's Most Perfectly Developed Man” did develop his physique by using his own body for resistance. He would use his left arm to strengthen his right instead of just flexing his muscles. He also did body weight exercises like push ups and squats.
So if you want stronger and bigger muscles, you need to use external resistance in a dynamic exercise. That resistance can come in the form as another body part, a resistance band, or traditional weights.
"I have an interesting question...what is the difference between weight (resistance) training and strong flexing? For example, if I flex my biceps and triceps 20 times each to the point at which they are sore, and do this instead of using weights, will my arms increase in size and become stronger?"
This is a great question, scottspott. The simple answer is yes but your arms will not noticeably increase in size or become noticeably stronger. The only way to increase size and strength significantly in any muscle is to subject it to larger loads than it is used to pushing or pulling. So if you haven’t worked out at all, then using the antagonist muscle solely for resistance will initially get you a bit stronger and maybe a bit firmer, but probably not bigger.
Let me explain. If you wanted bigger biceps, then you would do curls or an action that causes you to bend your elbow from a straight arm position to a bent one shortening the biceps. You could try to use the antagonist, or your triceps, as resistance during this movement. The triceps are responsible for straightening your arm from a bent position to a straight one. Due to the basic laws of biomechanics where when one muscle contracts or shortens, the antagonist muscle must relax or elongate. They both can’t contract at the same time. You can squeeze or tense both at the same time but the benefit from this action will not be enough to improve strength or size as you need greater resistance. Just like if you are used to curling with a 20 lb weight and then you switched to a 2 lb weight, you wouldn’t get the increase in size or strength. Just squeezing both biceps and triceps is a type of isometric exercise where the joint angle and muscle length do not change. The strength gain will be only at that joint angle that you work it at.
You can strengthen your muscles and gain size just with your body alone. The famous Charles Atlas, who was the 97 lb weakling who became the “The World's Most Perfectly Developed Man” did develop his physique by using his own body for resistance. He would use his left arm to strengthen his right instead of just flexing his muscles. He also did body weight exercises like push ups and squats.
So if you want stronger and bigger muscles, you need to use external resistance in a dynamic exercise. That resistance can come in the form as another body part, a resistance band, or traditional weights.
Sunday, June 29, 2008
WOMEN WALKING THE PATH OF ENLIGHTENMENT AT LAPHAM PEAK
"Enlightenment isn't a goal, it's not a destination, it's the by-product of walking the path itself, rather it's the journey."
Life is so hectic sometimes that we miss the beauty along the way. It's time for a Spiritual Awakening!
Join us Sunday, July 20 for an energizing morning outdoors.
Hike the incredible trails of Lapham's Peak:
Connect with source energy! The trails wind through wooded hills and open meadows. Abundant bird life and wildlife can be observed from all trails. Get back to nature!
Group Workout: Move WellRob Crenshaw, NSCA-CPT, will take you through the Triple Target Transformation. T3 is a simple (and FUN!) exercise program you can learn to do at home that will work your larger calorie burning muscles, strengthen your core and tighten your hips, thighs and butt. All while you enjoy nature!Unite Our Spirit and Energy: Think WellNicole Isler, The "You Can Fly" Coach will present an energizing, dynamic heart-to-heart segment on the incredible power of our thoughts and emotions relating to health. Sure to be an empowering and uplifting experience you can't afford to miss! Embrace how to let your light shine!
Enjoy a Social Picnic after the Festivities:Please bring a healthy dish, snack or beverage to share.Yes, fun treats are welcome too!Network and Meet New Friends:When women gather magical things happen! This is a great opportunity to meet new friends, reunite with old friends and make fabulous business connections. Invite the important women in your life! Everyone is welcome! Are You ready to be awakened?
Meet at the tower, approximately 15 minutes early for check in. There is a $15.00 charge for this event payable to Nicole through this evite and a park entry fee of $7 (day), $25 (season) payable at the gate upon entry. Call Nicole Isler at (262) 436-0445 to register.
Life is so hectic sometimes that we miss the beauty along the way. It's time for a Spiritual Awakening!
Join us Sunday, July 20 for an energizing morning outdoors.
Hike the incredible trails of Lapham's Peak:
Connect with source energy! The trails wind through wooded hills and open meadows. Abundant bird life and wildlife can be observed from all trails. Get back to nature!
Group Workout: Move WellRob Crenshaw, NSCA-CPT, will take you through the Triple Target Transformation. T3 is a simple (and FUN!) exercise program you can learn to do at home that will work your larger calorie burning muscles, strengthen your core and tighten your hips, thighs and butt. All while you enjoy nature!Unite Our Spirit and Energy: Think WellNicole Isler, The "You Can Fly" Coach will present an energizing, dynamic heart-to-heart segment on the incredible power of our thoughts and emotions relating to health. Sure to be an empowering and uplifting experience you can't afford to miss! Embrace how to let your light shine!
Enjoy a Social Picnic after the Festivities:Please bring a healthy dish, snack or beverage to share.Yes, fun treats are welcome too!Network and Meet New Friends:When women gather magical things happen! This is a great opportunity to meet new friends, reunite with old friends and make fabulous business connections. Invite the important women in your life! Everyone is welcome! Are You ready to be awakened?
Meet at the tower, approximately 15 minutes early for check in. There is a $15.00 charge for this event payable to Nicole through this evite and a park entry fee of $7 (day), $25 (season) payable at the gate upon entry. Call Nicole Isler at (262) 436-0445 to register.
Friday, June 27, 2008
IF YOU WANT A FLAT STOMACH OR 6-PACK ABS,
IF YOU WANT A FLAT STOMACH OR 6-PACK ABS,
STOP DOING CRUNCHES,
SIT-UPS, AND AB MACHINES…
Ok, don’t actually stop doing your abdominal exercises; you need them to keep your core strong. Once you get rid of your belly fat, then having nicely sculpted abs will come in handy when you look in the mirror. In my experience, I have seen many people focus too much on just doing crunches, sit ups, ab-machines, or any number of gimmicks from the TV to try and get rid of that spare tire. The problem lies in that there is no such thing as spot reduction of fat and the abdominals are a very small muscle group relative to the rest of the body therefore not a huge calorie burning group.
Spot reduction is the belief that if I work a certain body part, then I can reduce the amount of fat in that area. Like working the stomach to reduce the spare tire, or working the inner thighs to reduce the fat that rubs together when you walk. The fact is that your body is your body and it will lose the fat where genetics determine. Usually it starts in the face and works its way down through the shoulders and then ultimately to the stomach and then the lower abdomen. But this only happens when you are getting enough calories in to sustain your body’s requirement and then are burning of the excess calories to require your body to use the fat stored as energy.
In order to get the best benefit from resistance training, you should focus on the major muscle groups, or the larger muscles of the body. These would be the chest, back and leg muscle groups. These muscles by themselves require a lot more energy to maintain themselves than all of the abdominal muscles combined. For every pound of muscle you build, your body will burn at least 50 more calories per day. You will more easily build that extra pound in the larger muscles. (Don’t worry, this doesn’t necessarily mean you will gain size, just a firmer muscle.)
Focus on the fat burning machines of the larger muscles that will do the work for you while you sit at your desk, behind your wheel or while you sleep. Then finish your workout with your ab exercises so that when you do reduce the fat around the belly, you will have a smooth defined mid section to show off at the beach.
STOP DOING CRUNCHES,
SIT-UPS, AND AB MACHINES…
Ok, don’t actually stop doing your abdominal exercises; you need them to keep your core strong. Once you get rid of your belly fat, then having nicely sculpted abs will come in handy when you look in the mirror. In my experience, I have seen many people focus too much on just doing crunches, sit ups, ab-machines, or any number of gimmicks from the TV to try and get rid of that spare tire. The problem lies in that there is no such thing as spot reduction of fat and the abdominals are a very small muscle group relative to the rest of the body therefore not a huge calorie burning group.
Spot reduction is the belief that if I work a certain body part, then I can reduce the amount of fat in that area. Like working the stomach to reduce the spare tire, or working the inner thighs to reduce the fat that rubs together when you walk. The fact is that your body is your body and it will lose the fat where genetics determine. Usually it starts in the face and works its way down through the shoulders and then ultimately to the stomach and then the lower abdomen. But this only happens when you are getting enough calories in to sustain your body’s requirement and then are burning of the excess calories to require your body to use the fat stored as energy.
In order to get the best benefit from resistance training, you should focus on the major muscle groups, or the larger muscles of the body. These would be the chest, back and leg muscle groups. These muscles by themselves require a lot more energy to maintain themselves than all of the abdominal muscles combined. For every pound of muscle you build, your body will burn at least 50 more calories per day. You will more easily build that extra pound in the larger muscles. (Don’t worry, this doesn’t necessarily mean you will gain size, just a firmer muscle.)
Focus on the fat burning machines of the larger muscles that will do the work for you while you sit at your desk, behind your wheel or while you sleep. Then finish your workout with your ab exercises so that when you do reduce the fat around the belly, you will have a smooth defined mid section to show off at the beach.
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