Tag Archives: exercise

Fitness Tips for Fat Loss

Common mistakes people make when trying to lose weight through exercise

Earlier in my career path I owned health clubs. I sold memberships, trained clients, hired and fired trainers and in 12 years of managing club affairs I learned a lot about the needs and desires of fitness enthusiasts. I could rant for hours about the goofy things I had witnessed members do in a health club, however, my focus for this article relates to the moronic things I see trainers have their clients do and get paid for. Before I build my list of useless exercises, I think it’s important that I shed light on the typical requests of the average new client in order of importance:

1. Weight loss (most people join health clubs to lose weight)
2. Tone-not build (the second leading request is to tone muscle without building them larger)
3. Improve health (coming of age and tired of feeling sickly and lethargic)
4. Supplemental to sports training (cross training, this one is pretty new)
5. Meet people (likes group exercise, classes, Yoga, Zumba Spinning etc)

A trainer is hired to help clients achieve their goals. Look at the first few lines of any trainers’ bio on their personal website and they will tell you: “I will help you archive your goals”. Flash forward to the initial interview of trainer/client: Client shares their desires (see 1-4 on my list), trainer divulges the fee for hire, a deal is struck and then… is when the *^%x hits the fan I my book!
The broad stroke
9 out of 10 trainers will begin by suggesting; “get on a (pick one) cardio machine and warm up for 15 minutes.” After which, they will begin segregating body parts and working each major muscle group in some fashion of sequential order. For example: Back-Biceps, Legs-Triceps, Shoulders-Abs… I think you get the idea. What’s worse is most health clubs are designed with specific departments of body part machines in plug and play fashion so as to make it easy for the novice to find the appropriate machine to work the appropriate muscles. The trainer you are now paying will serve as your guide. He or she will plug the pin into the weight stacks, count your repetitions for you out loud and tell you how great you are doing, because he or she is very considerate and over patronizing.

Let’s return to the #1 goal- To Lose Weight. The best way to lose weight is to keep your heart rate up for a reasonable amount of time. What is reasonable? How much weight do you need to lose and how much time can you dedicate and how much can you endure? More is better. Too much too early is unsustainable. Heart rate is directly tied to the amount of calories you burn and from which energy source. If your heart rate is too high, the exercise will be short lived. You burn more calories relative to time spent but high intensity exercise does a terrible job of burring fat. If the exercise is low intensity, you’ll be able to spend more time but the caloric expenditure will be low even though the majority of the calories burned will come from fat. (This is awesome if you have all day to exercise).

The solution: Wear a heart rate monitor during exercise; have a VO2 max test conducted to identify specifically what heart rates will produce greatest benefits for you. If you can’t afford a VO2 max test or don’t have access to this technology, subtract your age from 180 and based on your initial state of fitness, add or subtract 5-10 beats per minute. If you start out pretty healthy, add 5, if you are out of shape, subtract 5 beats per minute (reserve the 10 bpm shift for extreme cases +/-).

Avoid exercises that isolate small muscle groups
Here is a short list:

• No bicep curls
• Triceps extensions
• Calve raises
• Laterals for the deltoids and…
• Ready… crunches or sit ups.

Most people that visit a gym will spend between an hour and ninety minutes max on their exercise routine. Do the math: 15 minute warm-up on cardio machine, 3X10 reps on body parts. Working biceps and triceps average 1 minute per set X 6 sets with an average of 30 seconds to 1 minute rest between sets. We have now wasted up to 12 minutes on an area of the body that will not improve in appearance until the layer of fat is burned away. Because the muscles are so small (relative to larger muscle groups, hips and thighs) you will only burn a fraction of the calories that you should have relative to your goal (lose weight-tone not build). You have now exhausted 50% of your dedicated time exercising on worthless exercise. What people should come to grips with is that to lose weight you have to make every minute count, espically if you only plan to exercise for an hour.

Focus on Compound Exercises
A compound exercise involves more than one joint: For example, the hip and knee, shoulder and elbow. When bot joints are involved the exercise becomes functional and integrates far more muscle mass than does isolated exercises as mentioned above. You will burn easily 4 times as many calories per effort and will improve functional motor skills which are a huge bonus and arguably even more important than the number of calories you’ll spend during exercise.

You may be thinking that by participating in an aerobics class sounds like the answer?
To some degree you are right. You would burn more calories this way but in my experience, most aerobic classes are not aerobic at all. They tend to be anaerobic, especially if you are out of shape. This will result in calories expended almost exclusively from sugar (You won’t be burning fat over the long term).

burpee

Burpee’s

Lifting weights while exercising overloads muscle, when a muscle is overloaded, it becomes stronger, denser and increases your metabolism. Having said that, the key to weight lifting effectively is a matter of progression, begin with lighter weight and work up to loads you can manage with good form for an average of 10 repetitions. Initially, many exercises are more effective with body weight alone. For example: if you can’t do 10 push-ups with good form, doing a bench press is not an effective substitute. A push-up is a functional exercise; it involves more than one joint and encourages core integration and stability. A bench press does not. A body weight squat that takes you through a full range of motion should precede a squat with external load (weights) that you cannot successfully move through a full range of motion.

My recommendation for a successful hour of exercise to lose weight and tone muscle

Begin without any external devices for the first 6 weeks. Perform a circuit of exercise that cause you to keep your heart rate to an 180-age while exercising with recovery times between exercise as needed that causes you to come down to no lower than 120 bpm. If you are 40 years old, in fair shape, 180-40= 140 + 5= 145 bpm (you will be surprised how hard this is in the beginning).

Air Squat

Air Squat

Example: Jog/run 200 yrds, do 30 seconds worth of burpee’s (look it up) 30 seconds worth of push-ups, plank for 30 seconds, recover to 120 of max and repeat. Each of these collective sets, including recovery will take 4-5 minutes. After the second round, you will want to walk a bit, this is very taxing. Go ahead and walk until you feel able to proceed. Keep this up for an hour, do it every other day and follow a sensible plan, doing this will get you to your goal much faster than your old trainer. Oh yeah, I forgot. Fire the trainer, use the money to buy a high quality heart rate monitor.

This approach is surprisingly simple in structure, does not require a membership to a gym yet is highly effective.
To really accelerate the process, make a point to jog or walk for an additional 30 minutes every late afternoon, preferably before the dinner meal. This added bump in metabolism will pay huge dividends. It m

ay not seem like much but it’s the consistency that matters. Turning the switch up on your metabolism right about the time that things began to slow down.

This is the theme for the exercise sessions I take my small group through 3 days each week. Of course there is more variety, some overload and a few extra tools but the concept is the same. I don’t count reps, I don’t commonly complement new hair-do’s but I get things done. That’s what they pay me for.
Written by Richard Diaz, founder of diaz human performance.
www.diazhumanperformance

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THE RETURN TO FITNESS

 

A few years ago, my wife and I were traveling through Europe and spent some time in a little town called Luso which is located up a mountain pass in Portugal. It is a quaint little town like many others we visited, where the center of town serves as a gathering place for the local village people. Here we sat in an outdoor café having a late lunch when we couldn’t help but notice something unusual happening at the central fountain. It appeared to us that many of the town’s people were converging at this fountain at nearly the same time carrying large jugs. Our first thought was that it was the beginning of some type of festival or celebration. Upon further investigation, we realized that all they were doing was gathering water from the town’s fresh water spring which fed this fountain.

 

 

 

The reason I share this story with you is because it parallels with our theme due to the extreme nature of the work everyone performed as a daily unconscious ritual. Mind you, there are no flat roads in Luso, you are either walking straight up or down a hill. In the case of this water gathering, the people came down the hill with empty jugs only to return home with full jugs. We witnessed women well beyond 65 years of age lugging what must have easily been 5 gallon jugs in each hand up a cobblestone road that in my estimation had to be a 20 percent grade. It occurred to us how ridiculous it would be to ask any of them what they do for exercise. My guess is they would not even understand the question. They simply went to collect water. I thought of how strenuous it would have been for me to complete this same task. Needless to say, we had a good laugh over that!

 

 

 

Exercise has evolved in our lives as a solution to our sedentary lifestyles. Hundreds of years ago people worked hard and then rested, People did not put in a full hard day’s work and then decide what they needed to do for exercise to make up for the listlessness of the day. There was never a thought of how fit one could become if they trained themselves. It was all about survival. If I don’t hunt or farm today, we don’t eat. Go back a thousand years and early man was on the same par physically as an elite marathon runner, slight of build, very lean with amazing endurance and general strength. Fitness was a result of his survival concerns. He was constantly on the move seeking food and shelter from the elements, while evading the many predators that survived on the same premise.

 

 

 

Today our lust for comfort is virtually killing us. Obesity, diabetes, heart disease, etc… are all manufactured illnesses of man.

 

 

 

It pleases me to see the retro-fitness mindset moving to the front of the line where fitness is concerned. We’re getting out from beneath the neon lit warehouse style exercise clubs, out from the air conditioning and into the sunlight and the environment to re-invigorate our bodies.

 

 

 

Personally, I have relearned fitness by completely changing the direction in my training protocol by getting away from the “gym mindset…” I have owned health clubs for several years in the past. Now, I have completely changed that entirely making nearly all of my training inspired by nature. Our functional training facility today is all outdoors behind our lab and store at diaz human performance. Where it may not be plausible to climb trees and jump from boulder to boulder in our urban settings to sharpen our physical skills, I recommend that we take advantage of the opportunities that do exist in our neighborhoods and local parks.

 

 

 

As a fitness consultant, my first advice would be to watch children at play. What you’ll see is a total abandonment of process. Children are jumping, tumbling, crawling, rolling and by preference, many times barefoot. No rules, no structure, just wild jostling and sheer enjoyment.

 

 

 

I am sure all who read this are aware of the many fitness Boot Camps and possibly even Cross-fit centers that have been sweeping the country. These types of training systems rely on one fundamental premise; the return to functional movement as opposed to contrived and restrained applications of training that is the staple of typical health clubs.

 

 

 

For runners, triathletes or athletes involved in team sports, the environment is a far more likely to provide the cross training effects they seek through alternative exercises to their sport. If you walk through a busy health club and listen to the dialogue that occurs between trainer and trainee, the term core will come up all too often and generally out of context, not only in commentary but in application. If you truly understand the concept of training, this word should never really need mentioning. If you train the body from a global perspective as opposed to segregating body parts from machine to machine as is typical in a gym setting, you cannot avoid core engagement. It as if to say, “Ok, now you can breathe.” Of course you breathe, of course your core should engage, provided that you train the body and not the body parts.
Running is a great example of a global exercise as is swimming, climbing or crawling on all fours.

 

 

 

Let me cap off this article with a few suggestions in respect to training either for sport or general fitness.

 

A Marine of the United States Marine Corps run...

A Marine of the United States Marine Corps runs through a creek. Original caption: “Lance Cpl. Anthony M. Madonia emerges from the water during the swimming portion of the triathlon. Marines and Sailors of Marine Security Company and the Naval Support Facility in Thurmont, Md., participated in the Catoctin Mountain Triathlon, July 20.” (Photo credit: Wikipedia)

 

1. Make a conscious effort to spend some quality time training outdoors. Not just on your bike or running, but get in touch with the ground.
2. Take off your shoes and run barefoot. Realize the benefits that come from allowing your feet to make contact with the ground instead of the constant bondage and de-sensitizing cruelty that shoes present while running and training.
3. I live in California with easy access to beautiful beaches and the ocean. If possible, why not get into the sand and play? Remember doing cart wheels or tumbling as a child? These youthful activities awaken your agility skills and balance.
4. Swim in the ocean and allow natures anti-inflammatory bath invigorate your body. What better way to recover from a tough workout!
5. Finally, allow your self some tranquility, by simply lying in the sand with eyes closed while focusing on nothing more than the ocean as it crashes on the shore.

 

 

 

So many athletes operate on the assumption that they must always push themselves to improve. The fact is, we only benefit from the work we do while we rest. This is when the restorative properties of our bodies truly go to work. So, my advice to you this article is not technical as is the usual case. To the contrary, it is about becoming in touch with our primal spirit and finding the edge that exists when we embrace nature once again.

 

 

 

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