Tag Archives: womens fitness

How to Keep From Getting Fat over the Holidays

And still enjoy indulging yourself!

First off: A few parties and a few holiday feasts should not put you over the edge and cause you to gain 5-10 pounds! It’s what you do day after day, year round that sets you up for the one-two punch of Thanksgiving and Christmas. Then of course, there is New Years, when you vow that this is the last time and then you plan to get serious! Think of this scenario as you might a handmade snowball rolled down a mountain, by the time it reaches the half-way point the little snowball is now an avalanche! Trying to undo the snowball will require a much larger shovel.

What is the sense of living if every day is a struggle fraught with abstinence? Eating and drinking are simple pleasures, sharing meals with family and friends during the frustrated dieterholidays should never be dreaded and they should be something to look forward to. I am going to explain exactly how to do this without suffering the consequence of over-indulgence.

Make a pact with your family that the morning of a holiday feast, you have a sensible breakfast. A light meal made up primarily of carbohydrates. Plan to go out for an hour of easy exercise. If you don’t run, walk. If you prefer to ride a bike, perfect go do it, but don’t go crazy. If you dig a big hole you’ll generate a big appetite.­­­

Do a few active chores- wash the car, shovel some snow, tidy up around the house, just try to stay active until lunch. Be sure to have a nice meal for lunch, nothing over the top just enough to square up your blood sugar and keep from becoming ravenous come dinner time.

Stay off the coach! You have the day off and there is a lot of football you want to see, try to watch the games while standing, move around and stay active. Sitting promotes snacking and it also drops your metabolism. If you keep moving everything will work in your favor, your metabolism, circulation and digestion will all be lit up in preparation for your next meal.

Take a 20 minute walk– nothing intense, just a 10 minute destination and return. If you have some friends over, invite them to come with you. They will bitch and moan but the ones who come along will really end up enjoying the time they had with you without all the disruptions in the house.

When it comes time for dinner; enjoy the meal, have that glass of wine but be mindful, you need to go for one more walk before settling in for the evening. This time I suggest around 40 minutes to an hour walk. Don’t stress that you are not running, you are just trying to keep your metabolism stoked.

Here is the thing: Eating and sitting are murder; even those who feel that because they went out early in the morning for a Turkey Trot and this is their hopeful salvation, it’s not enough. Parking your weary hungry body on the couch will soon result in a sluggish metabolism. By keeping on the move, your body acts like a furnace and burns through the food you consume. You will also find that if you feed at reasonable intervals you are less likely to binge come dinner time. You will still have a chance to enjoy all of the food you love and without thinking about it, once satisfied you will simply stop eating. Odds are you will eat 20-30% less food and with your activity levels up throughout the day; the energy you consume will be met with a nice energy burn.

By practicing this approach during the festive season you should come away unscathed. As a matter of principle, the most effective way to maintain weight is through a sensible eating plan combined with an active lifestyle. Early exercise is great, staying busy all day is better. To learn how to create an intelligent meal plan, visit: www.diazhumanperformance.com/nutrition.html we provide a free nutrition analysis.

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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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Interview with World Triathlon Champions Leanda Cave and Tim Don 05/23 by The Natural Running Network Live | Sports Podcasts

Interview with World Triathlon Champions Leanda Cave and Tim Don 05/23 by The Natural Running Network Live | Sports Podcasts.

Leanda Cave won the Ironman World Championship and the 70.3 World Championships in 2012. Tim Don won 4 triathlon World Titles and competed in 3 Olympic Games. Richard Diaz asks about racing, where the sport is taking them and how they like the ride so far.

Tim has a great start on the 2014 season and Leandra is hungry for another win at the Escape from Alcatraz in June. Join us for a unique and candid conversation with two world class triathletes.

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Training Smart with Heart Rate 04/11 by The Natural Running Network Live | Sports Podcasts

Training Smart with Heart Rate 04/11 by The Natural Running Network Live | Sports Podcasts.

DrSanMillanTraining with heart rate is the most effective way to improve endurance for cycling and running.  Join Richard Diaz and Dr. Iñigo San Millán, director of the Exercise Physiology Lab & Sports at the UC School of Medicine as they discuss heart rate training.
Dr. Iñigo San Millán was selected as Colorado’s Top Thinker 2013 in Health. He also served as director of physiological testing for the professional cycling team Garmin-Transitions, Spain’s pro team Once and Saunier-Duval, as well as Astana in 2007. While a number of his former employers have been beset by doping scandals, San Millán is widely regarded as an exponent of a clean cycling.

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Running The Grand Canyon-Rim to Rim to Rim 04/25 by The Natural Running Network Live | Sports Podcasts

Running The Grand Canyon-Rim to Rim to Rim 04/25 by The Natural Running Network Live | Sports Podcasts.

rim2rim.psdTrail Running is on the rise; one of the most epic challenges for an Ultra Trail Runner is traversing the Grand Canyon.  Listen as Vanessa Runs shares her journey from rim-to-rim-to-rim, running through one of the 7 great Natural Wonders of the World.

How long will it take?  Well, first of all, it’s not a race. It would be crazy to do this run and not take some time to enjoy the incredible scenery.  A mid-pack runner should plan on at least 13-15 hours.

It is a tough run, with a little bit of everything as obstacles: some rocky sections of trail, some exposure, two BIG hills, heat, cold, altitude (7000 feet at the south rim, 2600 feet at the bottom, 8000 feet at the north rim).

You will definitely feel like you’ve accomplished something when you finish.  And you will see the Grand Canyon as few have ever seen it!

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Running Tips – Tailoring your Training to your Life 10/25 by The Natural Running Network Live | Sports Podcasts

Running Tips – Tailoring your Training to your Life 10/25 by The Natural Running Network Live | Sports Podcasts.

 

JennyLearn what you can do when you’re not running to become a better runner. Listen as our host Richard Diaz and guest Coach Jenny Hadfield discuss the non-running aspects of training. Also, Running Tips for women, train the body cycle rather than from a template! Too much talk about mileage, work and more work. A runner spends only a fraction of their day running, what about the rest of the day? What can you do to enhance your ability to perform with the rest of your life? Veteran Coach and columnist for RunnersWorld.com and Women’s Running Magazine Jenny Hadfield has some interesting insights and Richard Diaz wants to share them with you!

Too much talk about mileage, work and more work. A runner spends only a fraction of their day running, what about the rest of the day? What can you do to enhance your ability to perform with the rest of your life? Veteran Coach and columnist for RunnersWorld.com and Women’s Running Magazine Jenny Hadfield has some interesting insights and Richard Diaz wants to share them with you!

 

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Diet Cults Exposed

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Diet CultsIf you are on a diet, any diet, you need to listen to this show. Best Selling Author Matt Fitzgerald has a lot to say about “One true way to eat” for maximum heath diets. Nutrition is plagued with fallacy and we’re going to expose some of these myths.

Fitzgerald advocates an agnostic, rational approach to eating, based on one’s own habits and lifestyle. Many professional athletes already practice this agnostic approach, and now we too can ditch the brainwashing of these diet cults for good.

Check out this episode!

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Online Coaching for Runners 02/28 by The Natural Running Network Live | Sports Podcasts

Online Coaching for Runners 02/28 by The Natural Running Network Live | Sports Podcasts.

onlineThe Internet coupled with the advent of Bluetooth and GPS provides a unique opportunity to virtually coach runners online. Join Richard Diaz and Vanessa Runs as they discuss the benefits and provide real time support for one of our marathon running listeners.

It was not long ago that the ability to monitor heart rate was cutting edge information. Now many coaches are able to provide detailed advice regarding a client’s training across the globe! Richard Diaz reveals one of the hottest advancements in running and triathlon training technology.

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A Review of Racing Weight Cook Book

Matt-GeorgieJoin Richard Diaz and Vanessa Runs as they chat with nutrition experts Matt Fitzgerald and Georgie Fear co-authors of the “Racing Weight Cookbooklearn to prepare delicious meals that help you lose weight and keep you lean while you train for your next race.

Every endurance athlete or marathon runner knows that in order to get faster they must drop body fat.  Performance gains generally occur first through proper nutrition. Matt Fitzgerald’s best-selling weight loss program for athletes “Racing Weight” incorporates a simple Diet Quality Score system that guides athletes to eat the best foods in the right amounts throughout the day. The Racing Weight Cookbook breaks recipes into three skill levels for inexperienced cooks, the recipe literate, and athlete foodies.

Check out this episode!

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Heart Rate Training | MIO Global

 

 

Heart Rate Training | MIO Global.

Richard Diaz of diaz human performance LLC  offers a 4 part series on heart rate training which he reefers to as “The Kiss Principal

 

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