3 Simple Fitness Solutions
From eFitness.com:
Help! Americans are getting fatter, with an estimated 30 percent of us considered obese.Learn more at eFitness.com...
According to an article published in the Morbidity and Mortality Weekly Report by the Centers for Disease Control and Prevention, a growing proportion of children, adolescents, and adults are overweight.
From 1960 to 2000, the percent of fat Americans rose from 44 to 64 percent, representing significant increases in all age groups. But is there any wonder why? We live in a world of fast food, overstocked supermarkets, and super sizes, while our ancestors not only had to prepare every meal from scratch (a job in itself), but actually gathered or slaughtered their dinner on a daily basis.
The main issue is one of caloric expenditure versus intake. In simpler terms, we eat too much food for the amount of activity that we participate in. Experts have coined the phrase, "Foot and Fork Disease," meaning, too much fork (food) without enough foot (activity).
So what's the best plan of action? Is our only recourse virtual starvation or endless lunch hours on the treadmill? I've got a much simpler solution that not only gets the job done, but can be sustained over the long haul, the true test of any fitness or weight loss plan.
In working with hundreds of clients, and my own personal experience, I've come to realize that starvation diets all tend to backfire in the end. Let me explain.
You go on a crash diet and lose 20 pounds. Unfortunately, half of that weight loss is usually muscle mass. Eventually, inevitably, you eat. The only problem is muscle doesn't return as easily it disappears.
The major muscles of your body are fat burning furnaces. Just a little less overall muscle means a lot less caloric demand. Your diet will eventually return to normal, with you consuming as much, if not more, food than before, only now there's less muscle to burn off the extra calories. Can you see a scary pattern developing?
Becoming a fixture at your local gym also won't last. The most well-intentioned novice almost always makes the mistake of starting off with doing too much, too soon. As a professional trainer, one of my main functions is to help a beginner spread his or her enthusiasm out over time, and not burn out the first month.
Studies show 25 percent of all fitness programs are doomed before the second or third week, while half of the beginners don't ever get past the second month without losing motivation.
A Simple Solution for a Complicated Problem
My plan is a compromise. It's a deal you make with yourself, and it can be summed up in one word: moderation. Enjoy some of what you love but don't overdo it. Simple advice to help tackle a complicated issue. It might not give you a solid six-pack overnight, but if you stick with it you may even get to enjoy a beer or two.
Mike's 3 Rules of Moderation
1. Improve upon current diet
a. Keep a food diary as a short-term tool to help guide you
b. Learn portion control and how to adjust serving sizes
c. Avoid extremes and fad diets that can waste muscle
2. Cardio two or three times a week
a. Mode of cardio is unimportant (walking, cycling, etc.)
b. Learn how to get into your fat burning heart rate zone
c. Spend 15 to 25 minutes exercising at the above level
3. Circuit train twice a week
a. Use a low to moderate resistance level
b. Work at high repetition ranges (15 to 20)
c. Keep rest short (under a minute between sets)
d. Do at least 8 to 10 total sets
Can it really be that simple? My answer to that question is, it has to be. In order for a program to be sustainable, it's got to fit into your life, not the other way around.
You still need to pay special attention to every aspect of each exercise, getting the most you possibly can from every movement. Recording meals and learning portion control, while allowing yourself to eat real food is also an essential element.
I hope this helped shed some light on what a true, long-term, fitness and weight loss program is all about.
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About the Author
Michael Stefano is author of The Firefighter's Workout, which features more than 50 exercise illustrations. To learn more about Mike Stefano and his fat-burning, body-sculpting programs visit his web site: http://www.firefightersworkout.com/
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posted by JC @ 9:21 PM
1 comments
1 Comments:
Weight training is (in my opinion) the most important part of an overall fitness routine. As you say, it burns a ton of calories (by increasing your lean muscle mass) but it also does a few other things that cardio training and diet restriction don't do:
It makes you look more fit, not just skinnier. When you look in the mirror and like the shape you see, you're more likely to continue doing what you're doing. If you just look skinny you just think "ooh wow, look at that, less of me. But I still look the same."
It makes cardio easier. When you are stronger, you can handle more cardio because you aren't hauling around a bunch of flab. When it's easier, you keep doing it.
And perhaps the most important thing is that its easy! It takes up no room at all (unlike a treadmill) and it's quiet (important if you live in an apartment). Pick up some dumbells or resistance cords, a floor mat and you're ready to go. A $50 bench from WalMart completes my setup (it folds up into nothing) but I can see that being optional.
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