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Being Successful

“If you want to be successful, you’ve got to take responsibility for where you are now, where you want to go, and do the work to grow yourself and your business to the next level.” – Sean Greely

Good morning fitness family!!! I know I’ve been gone for a while but I’m back. I was really down. This quote helped motivate me to start taking responsibility for where I am and where I want to go. I’m going to start working harder to reach my goals as a Certified Personal Trainer!!!

Philip “FitGuy46”

Philip “FitGuy46”

Featured

Today’s Quote Of The Day

Doing Something

“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.” Theodore Roosevelt

“What if we’re wrong? What if if we pick the wrong person to love, or the wrong job to devote ourselves to, or the wrong city to live in? We waffle and weave. Maybe we can put off the decision for a while. Maybe things will be clearer tomorrow.

Not making a decision is making a decision-and it may well be the worst decision we could make.” Linda Picone

I’ll do my research, talk to people I trust, and think hard. Then I’ll make a decision and move forward. If it turns out that I’ve taken the wrong path, I can always turn around and go the right way. If I don’t make a decision, I’ll never know the right way to go.

Good morning fitness family!!! This is the quote for today. So make it a great day day!!!

Philip “FitGuy46”

Easy Things to Do Every Night to Lose More Weight

Lose And Tone

7. Skip the Late-Night Scrolling

Catching up on your social feeds might seem like a good way to unwind at the end of the day. But you may be better off cutting back if you’re trying to lose weight. Social media tends to have a negative effect on body image for women and adolescent girls, since seeing picture after picture of idealized bodies can leave you feeling bad about not matching up, per a January 2019 review published in Current Obesity Reports.

If you don’t want to cut out Facebook or Instagram altogether, try setting a short time limit on your usage and sticking to it. And pay attention to any accounts that trigger negative feelings about your body. If you notice certain images make you feel bad, it might be worth unfollowing.

This is awesome advice!!! Contact me for your free consultation today. You won’t be disappointed. Make it a great day!!!

Philip “FitGuy46”

Monthly Goal Intention, July: Pump the Breaks!

Let me start by asking you lovely people a question, do you think it is possible to be TOO productive? If someone would have asked me that six months…

Monthly Goal Intention, July: Pump the Breaks!

Easy Things to Do Every Night to Lose More Weight

Not getting enough sleep can throw your hormones out of whack, resulting in eating more and confusing sleepiness for hunger.

6. Set a Bedtime and Stick to It

Sleep and weight are closely related — and the less shut-eye you get, the more likely you are to struggle with excess pounds. Among overweight adults trying to lose weight over the course of a year, those who regularly logged 7 to 9 hours of sleep per night lost more weight than those who usually slept for 6 hours or less, per a June 2019 study published in the International Journal of Obesity.

Lack of sleep spurs the production of hormones that can drive you to eat more, and even lead you to confuse feeling tired for feeling hungry, according to the Academy of Nutrition and Dietetics.

Tip

If you need to be up by 6:30 a.m., aim to be asleep by 11:30 p.m. at the very latest.

Trying to lose weight? Make sure you’re getting enough sleep. Are you needing help losing weight? Are you wanting to lose and tone? I can help. Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Easy Things to Do Every Night to Lose More Weight

Lose And Tone

5. Plan a Protein-Packed Breakfast

Deciding the night before what you’ll eat in the morning means there’s no risk of grabbing something junky — or skipping breakfast altogether and getting slammed with the urge to snack mid-morning.

While you’re prepping ahead, aim for a breakfast that packs at least 10 to 15 grams of protein, Pflugradt recommends. High-protein morning meals promote better blood sugar control compared to breakfasts that are high in carbs or fat, which in turn can resist the urge to snack later on, according to September 2017 findings published in the American Clinical Journal of Nutrition.

Protein-Packed Breakfast Options:

Ready to get started? Contact me for your free consultation. I can get you the results you are looking for. Make it a great day!!!

Philip “FitGuy46”

Easy Things to Do Every Night to Lose More Weight

Focus on eating — sans distractions like phones or TV — at dinnertime.

4. Sit at the Table — and Don’t Look at a Screen

Make dinnertime its own special event free of multitasking. Eating with distractions like TV or your phone makes it harder to pay attention to your hunger and fullness cues, which can cause you to eat faster and take in calories that you don’t actually need, explains nutrition expert Sarah Pflugradt, RDN, LDN.

Instead, simply sit at the table and focus on your food. Practicing mindful eating techniques, including eating slow and without distractions, was enough to help overweight adults get leaner over the course of 15 weeks, according to research published in June 2018 in the Journal of Family Medicine & Community Health. “Aim for at least 20 minutes without distractions while you eat your meal,” Pflugradt says.

This post makes a lot of since. You can very easily overeat by losing focus on your food consumption while watching television. Are you needing help? Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Does banana consumption make you gain weight?

When you are on a health spree and are looking to shed a pound or two, you will count your calories before you can put anything in your mouth. It is …

Does banana consumption make you gain weight?

Easy Things to Do Every Night to Lose More Weight

Lose & Tone

3. Downsize Your Dinner

If dinner tends to be the biggest meal of the day and breakfast tends to be the smallest, try flipping those proportions. The body’s metabolism works at a significantly higher rate in the morning compared to later in the day, according to findings published in February 2020 in the Journal of Clinical Endocrinology and Metabolism. As a result, you’ll burn off more of the calories from a big breakfast than from a big dinner.

Still like the feeling of sitting down to a big meal at night? Filling half of your plate with veggies makes your portions feel more generous while keeping your overall calorie count low, Palinski-Wade says.

Ready to get started? I’m here for help and guidance. Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Easy Things to Do Every Night to Lose More Weight

Lose & Tone

2. Eat on the Early Side

When it comes to picking a dinner time, you’re better off being an early bird than a night owl. Adults who ate dinner at 6 p.m. burned 10 percent more fat and experienced blood sugar peaks 20 percent lower compared to those who waited until 10 p.m. to eat, according to a June 2020 study published in the Journal of Clinical Endocrinology and Metabolism.

If dining early doesn’t seem doable, aim to finish dinner at least 2 to 3 hours before going to bed, Palinski-Wade recommends. “This gives your body ample time to digest the food and allows blood sugar and insulin levels to return to baseline before laying down,” she says.

Follow these tips and let me know your results. Need help losing weight? Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Resistance Training Techniques: Set Up, Execution, Safety Guidelines and Cues.

Whether you are new to resistance training or need to brush up on techniques, it’s always a good idea to review set up, execution, safety guidelines …

Resistance Training Techniques: Set Up, Execution, Safety Guidelines and Cues.

Easy Things to Do Every Night to Lose More Weight

Lose & Tone

1. Eat Dinner, Not Snacks

Do your nighttime calories tend to come in the form of a constant stream of nibbles, instead of an actual dinner? It can be tempting to grab a snack when you finish up work — and continue having a munch here and a munch there throughout the night.

But grazing can bring on blood sugar spikes and dips that increase fat storage — even if calorie intake is the same as what you’d get from one larger meal. Eating less frequently and not snacking are key strategies for weight management, per September 2017 research published in the Journal of Nutrition.

That’s why experts like Palinski-Wade recommend having a single dinner instead. “When trying to lose weight, you want to balance blood sugar levels to limit spikes in insulin, which can better help you burn fat,” she explains. “If you eat one meal, your blood sugar will rise along with insulin after eating and then steadily decline.”

Need help losing weight? Contact me for your free consultation. I can help you get rid of those unwanted pounds. Make it a great day!!!

Philip “FitGuy46”

Easy Things to Do Every Night to Lose More Weight

Nighttime eating isn’t bad — as long as it doesn’t involve unhealthy food selections or larger-than-recommended portions.

Even if you have no problem faithfully sticking to healthy food choices during the day, the hours between finishing work and going to sleep can be plagued by pitfalls that can send weight-loss plans veering off course.

At the end of a busy day, food can go from simple sustenance to a source of relaxation and even stress relief. “Often the food choices we make at night are impulse foods and cravings we give in to as inhibitions lessen with fatigue,” explains Erin Palinski-Wade, RD, CDE, author of the Belly Fat Diet for Dummies. As a result, the evening hours can become prime time for loading up on empty calories that fail to fill you up — and trigger the body to store more fat, she notes.

It doesn’t have to be this way, of course. By building healthier nighttime eating habits, you can train yourself to avoid the obstacles that stand in the way of your weight-loss goals. Stay tuned for eight smart strategies to try.

Need help with weight loss? Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Plyometrics for explosive power and more

Are you interested in increasing the intensity of your bodyweight exercise routine?  How about developing explosive power and improve overall …

Plyometrics for explosive power and more

Tips For Losing Weight After Lockdown

Lose & Tone

5. Give Yourself a Break

Phew, right? The last thing London wants you to know is that it’s totally normal to feel like some things are out of your control right now (which can be frustrating when you’re trying to adhere to a healthy lifestyle!). So try to take some of the pressure off — you are human, after all.

“Remember that not everything about health can be measured,” she says. “Simply giving yourself the space to acknowledge that we’ve had a collective rough time recently can help you reset and decide what choices feel right for you now.” We are in the middle of a pandemic after all, so take a breath.

And don’t forget what she said earlier about making weight-loss choices based on your personal situation, instead of forcing it. “Starting small and keeping it as simple as possible is your first step toward doing things that are repeatable,” London says. But if you do get off track, WW’s app makes it easy to recommit to your goals by simply tracking the food you eat.

If you want to try WW out for yourself, snag two months of the digital program for over 50 percent off here.

Use that break to reevaluate your goals to help you stay on track. Let’s get started!!! Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Tips For Losing Weight After Lockdown

Lose & Tone

4. Move More

Whether your gym is still closed or you just don’t feel comfortable sweating next to strangers yet, working out in the traditional way might not be possible right now — but squeezing in movement wherever you can is key.

“Taking a 15-minute walk around the block when you have time between calls or using a break midday to stream a workout from your desk chair will help re-energize you,” London says. “It also shows you how it’s possible to get moving — even if you’re not really going anywhere.”

The WW app — which gives you access to workouts from FitOn and Aaptiv, and syncs with your fitness device or app to track your movement as “FitPoints” — works as a guide to help you incorporate more movement into your day in ways you may have never thought of before. “Using the app is like having an in-your-pocket partner in self-care,” London says. “Through behavior-change science and practical application of acceptance-based therapy, positive psychology and cognitive behavioral therapy, you’ll learn how to use, rely on and apply a framework for creating healthier patterns in any area of your life,” she adds.

So, if you did gain a few pounds over the last few months, losing it doesn’t have to be a fearful game of restriction. In fact, you can use this time to reconnect with yourself, build off of the healthy habits you’ve already created and set yourself on a path toward your new-new-normal.

Great tips here! Looking for some motivation? Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Tips For Losing Weight After Lockdown

Lose & Tone

3. Hydrate, Hydrate, Hydrate

Set the scene: It’s 8 p.m. and you head to the fridge for a snack, but realize after you eat it that you were actually just thirsty. It happens. “I find that in practice, many of us are confusing thirst with hunger — especially if we’ve skipped any earlier meals or snacks,” London says. Odds are, you have personal experience to back this theory up, too.

She suggests keeping water (or any unsweetened beverage of choice, like tea) in sight during the day, so you’ll be constantly reminded to take some swigs — and then a few more. WW even has a water tracker in the app to make sure you’re meeting your daily recommended water intake.

Make sure that you are getting plenty of fluids. Need help in this area? Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Tips For Losing Weight After Lockdown

The WW app allows you to track the points of all your meals — even ones you eat in your favorite restaurants or fast food joints.

2. Stay Consistent

Consistency is key, but that doesn’t equal perfection. All London means here is to stay consistent in the ways you can. Nail down your eating and workout habits, then start to figure out how you can improve them.

“A big component of the WW app is tracking, which builds awareness about your habits, meal patterns, preferences (what you like and dislike), and what activities, foods and general patterns make you feel your best,” London says.

That way, you can stay in line with how your body likes to be taken care of instead of trying to force a new routine that won’t work. For example, if you know you like to eat lunch at 12 in the afternoon, don’t force your body to wait any longer for its next meal.

“Your personal schedule equals your strategy,” London says. “I often recommend planning for a meal or snack about every few hours so that you’re not starving going into your next meal.”

Need any help in this area? Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Tips For Losing Weight After Lockdown

I can help with new recipe ideas, points on ingredients, and more tips for your weight-loss journey.

1. Enjoy More Produce, More Often

London says the more you can make your meals and snacks produce-based, the more inclined you will be to crave these all-natural favorites over the not-as-nutritious foods. To help encourage eating more produce, fruits and vegetables are “ZeroPoints” — so you don’t even have to track them.

“These foods are high in water-volume (so they can also help you meet your fluid needs) and loaded with vitamins and minerals we all need, plus fiber,” London says. “To stay satisfied throughout the day, pair some staples with a source of protein like cheese, nut butter, hummus or a hard-boiled egg or two.” It’s not about restricting, just simply adding in the good-for-you stuff to the mix.

Looking to get started right away? Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Tips For Losing Weight After Lockdown

Scan through your kitchen to make a list of all the ingredients you want to keep on hand for healthy, easy-to-make recipes for when you start feeling meal-prep fatigue.

Let’s go over a few lessons learned during self-isolation: how to bake banana bread five different ways, which household objects can double as makeshift dumbbells and the fact that being cooped up at home can equal unwanted weight gain.

While you’ve been busy adapting to this new home-centered reality, you may have learned that it’s hard to stay motivated to stick with a healthy routine when your new office is the living room and your daily walk is to the refrigerator. And if you’ve gained a little extra weight, you’re definitely not the only person looking for a reset.

So, how do you lose weight if you still can’t quite return to life as you knew it? According to Jaclyn London, MS, RD, CDN and head of nutrition and wellness, restricting your food intake is not the answer. While that might seem like the logical thing to do based on Instagram trends, London reiterates that “restriction for life is honestly just antithetical to actually living.” Preach.

“Attempting to restrict or eliminate foods or food groups can result in temporary, short-lived weight loss,” London says. “It’s that cycle of losing and gaining weight that keeps us beholden to any trend or fad and makes it seem as though in order to lose weight or become healthier, you have to change your entire life — and that’s not realistic for most people.”

That’s why she’s an advocate for a holistic approach to weight loss, which favors small, attainable steps and behavior adjustments over dramatic life changes. “We’re far more interested in cultivating progress — not some unrealistic, unattainable standard of perfection,” London says. “That’s why we focus on controlling what you actually can control, which cultivates a more sustainable approach to making any type of change in your life.”

Need help losing weight? Contact me for your free consultation! I specialize in weight loss and muscle tone. Make it a great day!!!

Philip “FitGuy46”

How to Incorporate Progressive Overload Into Your Workouts

Unless you’re a certified trainer, the very best way to incorporate progressive overload training is to work with an expert who can write you a program that takes your goals, schedule and current fitness level and lifts in mind.

But if that’s out of your price range or you’re do it yourself-er, the best way to incorporate progressive overload into your workout. The answer is simple: Go heavier. “If you want to get stronger, you need to add weight and not be afraid to challenge yourself.”

Work within the 5 to 8 rep range. Pick a rep count for the day, warm up, load up the bar and get lifting. If the first set you can do more than 8 reps, add weight. Continue doing so until you’ve found a weight that you couldn’t squeeze out even one more rep at. Complete 5 sets at this weight, resting at least two minutes between sets. “After each set you’ll feel your muscles shaking, which signals that you’re activating those muscle fibers.”

Follow this protocol once or twice a week, and six to eight weeks from now, if you add more weight (I suggest 5 pounds), chances are, you’ll be able to hit it. If you’ve run out of change plates or simply don’t want to lift heavy, then you might also incorporate progressive overloading by adding more reps, going at a slower tempo or ramping up the intensity.

Adding more reps is pretty self-explanatory. If 5 reps at a certain weight has gotten easy and you have more reps left in the tank, increase the number of reps! Just note that once you get into the 12 and up rep range, you’re working on muscle endurance, not strength.

Slowing down the tempo — for instance, lowering into a squat at a 3-second tempo or pausing in the hole for a 2-seconds — is another option. “Going slowly increases the time your muscle-fibers are under tension, which increases the mechanical damage. More mechanical damage leads to stronger muscles (after repair, of course).

As for ramping up the intensity, there are a few ways to do it. You might combine the move with that works the same muscle groups to create a compound superset workout. You might compound the movement with exercises that work opposing muscle groups and create an AMRAP. Or, you might minimize rest by going every minute on the minute (aka EMOM).

Ready to get stronger and put on lean muscle mass? Contact me for your free consultation today. Make it a great day!!!

Philip “FitGuy46”

Why You Need Progressive Overload

If you’re on the hunt for a way to maximize the effectiveness and efficiency of your workouts, all experts agree: Progressive overload is it. Progressive overloading involves intentionally planning your workouts so that every single session maximizes its strength-building potential. Typically, that means manipulating the weight, rep scheme, tempo or intensity of a movement.

Could you, in theory, manipulate these factors at random in order to make your workout harder and get stronger? Sure. In fact, chances are, if you’re a regular in the weight room but not following a specific training plan, this is what you’re already doing. And likely, if you’re still pretty new to the gym, you’ll have decent success doing so. But that’s not the most efficient, or smartest way to get to work toward your fitness goals.

“Progressive overload allows you to continually make gains by continually making your muscles work harder than they’re used to. Your body is constantly forced to adapt to new challenges, which mitigates the risk of plateau in the way less intentional programming does not.”

Beyond maximizing efficiency, there’s another pretty convincing reasons to train with progressive overload in mind: it gets you stronger without overtraining your muscles, which White says is a common fault of folks who hit the weight room without a plan.

As obvious as it might sound: If you’re getting stronger at a faster rate, you’re also reaping the perks of being stronger, faster. These include: stronger muscles and bones, a faster metabolism, boosted calorie burn, improved mobility and reduced injury risk, to name a few.

There’s also the mental benefits that accompany a progressive overload program. For starters, you’re not doing the same workout every single day, which keeps the routine from becoming a snooze fest. Second, because training programs written with progressive overload in mind are planned weeks (and sometimes even months) in advance, you’ll walk into the gym knowing exactly what you’re supposed to be doing.

And of course, there’s the euphoria of feeling/knowing/seeing yourself get stronger — a happy side effect that’ll have carry-over into all parts of your life.

But be warned: These benefits disappear the second you prioritize lifting heavier over lifting with good form. Proper progression means proper form. “You need to challenge your muscles in order for them to grow, but that does not mean challenging them by lifting incorrectly.” Lifting with improper form can exacerbate muscle imbalances, lead to overuse injuries and ultimately interferes with your bottom-line: getting stronger.

Looking to get started today? Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

What Does Progressive Overload Mean?

The key to gaining strength and building muscle, “the progressive overload principle says that in order for our muscles to change and get stronger, we need to work them harder.”

That probably makes sense to you intuitively, but to understand physiologically why and how this works, you need to understand how muscle growth happens. During a workout, your muscles fibers actually begin to breakdown. After the workout, your body calls upon something called satellite cells to help fuse the damaged muscle fibers.

Once fully repaired — which October 2016 research published in the Journal of Physical Therapy Science says takes three days — these muscles fibers are thicker and stronger than were there before. And if the muscle fibers are stronger, you’re stronger.

But (and this is important!), “In order for that process muscle growth and breakdown to happen, you have to challenge your muscles fibers.” You have to push them past the threshold they’ve previously adapted to. “Simply put, your body will not change until your force it to.” And that’s where progressive overload comes in.

Need help in this area? Contact me for your free consultation. Make it a great day!!!

Philip “FitGuy46”

The One Method Guaranteed to Help You Get Stronger

In order to get stronger, you need to continually challenge your muscles over the course of time.

No shade to the mood-boosting benefits of strength-training. But if you’re slinging around weight and not getting any stronger, at best it’s a bummer, and at worst it’s interfering with said happy-making perks.

If this sounds familiar, it’s probably because your strength plan lacks something called progressive overload. Never heard of it? I have a cheat sheet on everything you might want to know about progressive overload, including what it is and how to incorporate it into your current training program so you can get back to being a Happy Hulk. Make it a great day!!!

Philip “FitGuy46”

Day 2 Of My 45 Day Shred

I’m on day 2 of my 45 day shred. Don’t forget to follow me on my journey. Today’s workout consist of legs and shoulders. Need help getting started? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Side Effects of Doing Squats

Incorrect squat techniques may lead to injuries.

The pros and cons of squats are numerous: squats strengthen the buttocks, hips and thighs, yet they may injure the lower back or other parts of the body when performed improperly. Learn how to do a proper squat, as well as the advantages and risks involved.

The Proper Squat

According to Harvard Medical School, there’s more than one way to do a classic squat: in the neutral stance, with feet shoulder-width apart; and wide stance, with your feet wider apart than your shoulders, pointed outward at a 45 degree angle.

With your back straight, eyes forward and feet firmly on the ground, slowly push your hips and buttocks back — imagine sitting in a chair. Be sure to keep your knees over your ankles. You can hold dumbbells, barbells or kettlebells for extra resistance.

If you’re using only bodyweight you can reach forward with your arms, though this is optional. Hold for two to four seconds, then slowly come back up to standing position. Repeat this movement for a given number of repetitions and sets.

A commonly held misconception, according to the American Council on Exercise (ACE), is that when doing squats, the knees should not go past the toes. Ideally, you would want to be positioned so that your weight is evenly distributed on the three prominent contact points of the feet: the heels, inner balls and outer balls. This position will help the knees fall into place.

ACE advises looking to more than just the knee position for doing a proper squat. Other factors, such as overall good form, a logical progression strategy and sufficient warm-ups, will decrease the risk of injury and negative side effects of squats.

Side Effects of Squats

The American College of Sports Medicine(ACSM) points to the low back as an area of concern when doing squats. If a squat is not executed properly, then too much stress on the lower back can cause injury. The two most likely causes of injury on the back while squatting are lifting excessive weight and leaning too far forward, so the strain is put on the back instead of the legs and hips.

A few things that will help lower the strain on the back include maintaining an upright posture while performing squats and keeping the abdominals strong to protect the spine. Moreover, it’s important to maintain a strong torso musculature to protect the spine.

The disadvantages of squats arise mostly as a result of form not being executed properly or from performing squats while previously injured. Though interestingly, ACSM explains that not only was it found that squats do not negatively affect knee stability, but they can also be performed by athletes rehabilitating injured knees. That said, there are situations when, during knee healing, squats should be avoided.

Few Squat Variations

There are a number of variations on the classic squat that you can try once you’ve mastered the proper squat form. ACErecommends different variations, including:

Move 1: Dumbbell Squat

  1. Grip two dumbbells below your chin, elbows bent, palms facing outward. 
  2. Lower into a squat position to the point where your elbows touch or nearly touch your knees.

Move 2: Split Squat

  1. Hold dumbbells in each hand, arms straight and palms facing inward. 
  2. Stand with one foot in front of the other. 
  3. Lower the back knee down, nearly to the mat and rest for a few seconds. 
  4. Come back to standing position and squeeze the glutes on the way up. 
  5. Do your repetitions on one side before switching. 

Move 3: Jump Squat

Jump squats are a great way to mix in cardio with your strength training. Do a normal wide-stance squat, but jump, with your arms straight up, extended above your head, when you come into standing position. Start and finish the jump in a squatting position.

Advantages of Squats

While there are certain negative effects of squats, especially when executed improperly, there are also several positive strengthening effects of squats on buttocks, hips and thighs.

One 2016 study in the Journal of Sports Science and Medicine found that squat training improved several athletic performance tasks simultaneously. Eight weeks of jump squat training by subjects resulted in significant improvements in a variety of workouts.

Always make sure that you’re using proper form to help reduce the risk of injury while doing squats. Ready to take that first step to improving your health and fitness? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

FitGuy46 Personal Training

Banded Chest Flyes

Follow me on my 45 day shred. I will be posting parts of my workout daily. Comment below and let me know what you think. Ready to take that first step? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Certified Personal Trainer

45 Day Shred

Follow me on my 45 Day Shred. The next 45 days I will be posting videos with some of my workouts. It’s my way of getting my name out there. I figure if I can be seen in action, it will help me get clients. Right now my main focus is helping people lose weight and tone up. My videos will be showcasing that.

Ready to jump on board? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

7 Signs Your ‘Healthy Diet’ Is Actually Disordered Eating

Excessive worry about the quality of food ingredients is another possible sign of orthorexia.

2. You Fixate on the Quality of Food

Are you preoccupied with checking ingredient lists and nutritional labels? This is another indicator of orthorexia, Moskovitz says. It may also present as excessive worry and fear about eating sugar, additives and other chemicals that the person deems toxic, Conason adds.

What’s more, some individuals will only consume narrow groups of food that they consider ‘safe,'” she says. For example, you’ll only eat bone broth made from grass-fed cows in Australia because you’re afraid that other kinds are unhealthy. This rigid way of eating can quickly become limiting and restrictive.

Let’s get started!!! Contact me or click on my link http://www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

7 Signs Your ‘Healthy Diet’ Is Actually Disordered Eating

To help you differentiate, read on for red flags that indicate you may be struggling with this condition.

1. You Think About Food Constantly

We all know that meal planning each week can be time-consuming. But when thoughts of food dominate your headspace 24/7, that’s a major warning sign for problematic eating, says Lisa Moskovitz, RDN, founder and CEO of The NY Nutrition Group.

If fixating on every bite you eat takes up hours of your day, you might need to examine your relationship with food.

Need help getting started? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

7 Signs Your ‘Healthy Diet’ Is Actually Disordered Eating

Adopting a “clean eating” plan has become a popular way to lose weight and improve overall health. But while being more mindful of consuming minimally processed, whole foods can be a good thing, the drive to eat healthy can sometimes veer into a problematic preoccupation with what you’re putting on your plate.

If you’re constantly thinking about food or follow rigid rules around eating, you may be showing symptoms of orthorexia.

Unfortunately, it’s not always easy to tell when your ‘healthy diet’ has crossed the line into something you should worry about. To help you assess whether your approach to eating has become a health risk, Lonnie Sarnell, PsyD, a clinical and sport psychologist in New Jersey, encourages you to ask yourself the following questions:

  • Do you spend hours each day thinking about your diet? 
  • Do you feel anxious or guilty when you eat foods you deem “unhealthy?” 
  • Do you avoid social events because you won’t have control over the food you eat?

If you answered yes to these questions, you might be suffering from a condition called orthorexia.

What Is Orthorexia?

According to the National Eating Disorders Association (NEDA), orthorexia is “an obsession with proper or ‘healthful’ eating.”

“We’re seeing this disorder come up a lot more, in part because we’re experiencing a shift in our culture where the body ideal has moved from being as thin as possible to being as fit and healthy as possible,” says Alexis Conason, PsyD, a New York-based clinical psychologist and creator of The Anti-Diet Plan.

But with all the focus on achieving picture-perfect health, this “new moral standard of wellness” can inadvertently endorse and normalize the quest for dietary perfection, which may lead to disordered eating. Consequently, there’s often a blurred line between a truly healthy diet plan and orthorexia, Conason says.

Be careful when it comes to dieting. Are you ready to get started? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Wellness Tip

Get More Your Natural Light


You know that quip about how we’re basically house plants with complicated emotions? It’s not so far off the mark! Like plants, we really do need water and sunlight to thrive.

But as much as we get bombarded with the “drink more water” advice, getting our dose of daily sunshine is often overlooked. Yet it’s important. Like, next-level-health-and-happiness kind of important.

Absorbing sunlight through your skin allows your body to create its own vitamin D. Natural light has also been shown to improve sleep, decrease stress, and ward off depression and seasonal affective disorder.

How to get more light? If possible, move your work desk close to a window. If you’re working from home, try removing curtains or blinds to maximize light.

And an extra trick? If you can’t spend a lot of time directly by a window, try adding mirrors to bounce the light around the room.

Of course, spending time outdoors – be it walking or simply drinking your morning coffee on the front porch – is always a good idea. Just remember that your best bet is to avoid times when the sun is at its strongest.

So think about how much natural light you’re currently getting – and if you need more, tweak your environment or your daily routine to let in a little more.

Ready to get started on your health and fitness journey? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Developing a Healthy Relationship With Eating and Exercise

Understanding calories and energy expenditure is important to overall health, but obsessing over the two won’t do you any favors. Though it can be hard to reframe these obsessive thoughts, start by focusing less on quantity and more on quality, as well as how both food and exercise can benefit your body outside of your weight.

Your diet should prioritize fruits, vegetables, whole grains, lean protein and healthy fat, but balance is crucial. “There’s absolutely room in there for other foods that we love that might not be as nutritionally balanced like ice cream or potato chips — it’s just about making sure it’s balanced and not getting in the way of eating all of these other healthy foods,” Plowe says.

Where your exercise is concerned, opt for activities you love that make you feel physically and mentally energized, just as with your diet. Instead of choosing foods and fitness that can cancel each other out, fuel your body with foods that will support your training.

Having balance is crucial. If you need help getting started, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

In Search Of Clients Looking To Lose Weight And Get Toned Up

Fitguy46 Personal Training

If you’re looking for help losing weight and toning up, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

How Much Cardio Should You Do?

The amount of cardio you do will depend on a variety of factors including your overall goals, current health status and how much time you have to devote to exercise.

As a baseline, the Physical Activity Guidelines for Americans state adults should do at least 150 minutes to 300 minutes of moderate-intensity (30 to 60 minutes, five days a week), 75 minutes to 150 minutes a week (15 to 30 minutes, 5 days a week) of vigorous-intensity aerobic physical activity or an equivalent combination of both.

If your primary goal is weight loss, certified personal trainer, Katrina Pilkington NASM-certified personal trainer, recommends going beyond these minimums, aiming for 45 to 60 minutes of exercise a day, five days a week, along with a healthy, reduced-calorie diet, of course.

Beginners may want to start even more slowly with two to three cardio sessions a week to avoid burnout or injury. Or you might even try interspersing 10-minute bouts of cardio (like walking) into your daily routine and watch the minutes add up.

So let’s get started. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

What Is Cardiovascular Exercise?

Whether it’s incorporated into a weight-lifting session as short bursts between exercises or as a stand-alone workout on the treadmill, elliptical or stair climber, cardiovascular exercise is defined as any physical activity that raises your heart rate and improves the function of your heart, lungs and circulatory system.

To be an effective cardio session, your chosen activity needs to keep your heart rate elevated for a specific amount of time, which is typically 20 to 60 minutes. Running, rowing, cycling and boot-camp style classes are all excellent examples of cardio workouts that target the large muscles of your body while elevating your heart rate.

When it comes to how you do cardio, you have a few options: High-intensity interval training (HIIT) involves short periods of high-intensity exercise alternating with periods of lower-intensity exercise, according to the American College of Sports Medicine. On the other end of the cardio spectrum, low-intensity steady-state (LISS) cardio focuses on performing aerobic activity at a low-to-moderate intensity (50 to 65 percent of your max heart rate) for an extended period of time.

Be sure to incorporate cardio in your workout routine. Ready to get started? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

FitGuy46 Personal Training

Follow me and I welcome all comments. Ready to get started? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Cardio Can Do Amazing Things For Your Brain and Body

Cardio workouts have some incredible benefits for both your body and your brain.

Want a way to burn calories, boost your mood, reduce your risk of heart disease, get a better night’s sleep and keep your brain running on top speed as you age? Then lace up your shoes and get moving, because cardiovascular exercise is the key to improving both your physical and mental health.

Need help getting started? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

FitGuy46 Personal Training

Certified Personal Trainer

I live in San Antonio, Texas. I’m also willing to train you virtually online. I also do fitness assessments and program design. I’m also a distributor for DotFIT supplements. Ready to get started? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Cleanses – Do They Really Help?

Cleanses have recently become popular as a means to improve health and energy, rejuvenate the body, lose weight and slow aging. According to Spins research, between October 2008 and October 2009 Americans spent more than $100 million dollars on cleansing and detox products in an effort to lose weight, gain energy and purify themselves of harmful toxins. Unfortunately, scientific evidence showing any health benefits of cleansing has yet to be investigated, therefore the use of cleanses to treat illness is not totally embraced by the medical community. However, many complimentary alternative doctors and practitioners use cleanses and detoxification programs to support whole body health.

Cleanses typically involve some type of fasting or food elimination to let the organs “rest” and to flush “waste buildup” from the targeted organ.  They also may include herbal teas, enemas or colonics.  Physician Michael Picco at the Mayo Clinic warns of the dangers of fasting cleanses. “Fasting cleanses (abstaining from food) are not clinically proven and can cause extreme medical reactions or conditions. Your body may go into starvation mode and you may develop low blood sugar, anemia and dangerous electrolyte imbalances that can lead to cardiac arrest and coma.”  According to Geatano Morello, ND, who is a detox specialist and author of Whole Body Cleansing (2009), many popular cleanse regimes such as the master cleanse, a 10-20 day fast during which you subsist on a mix of lemon juice, maple syrup and water are so extreme that weight loss is nearly impossible to maintain once you go back to eating solid food.

The notion that fasting cleanses actually “clean” the body is more of a marketing ploy than sound science. The human body naturally expels toxins from the body via detoxification pathways in the gallbladder, liver, kidneys, digestive system, lungs and skin.  The gastrointestinal tract contains 70% of the body’s immune response and one of its major roles is to remove waste from the body. Currently, there is little research that waste build-up or constipation (straining to pass hard stools) causes cancer, health issues or disease.  However, it is widely believed in complimentary alternative and Ayurvedic medicine that 1-3 bowel movements a day is healthy and helps to expel metabolic wastes and toxins from being reabsorbed by the body. Some sources indicate that regular bowel movements range from 3 times a day to a few times weekly.  Therefore, the absence of a daily bowel movement is normal for many but may not necessarily be optimal.  Improving regularity can be accomplished by

  • Increasing intake of fiber rich foods (whole grains, beans and lentils, whole fruit and vegetables)
  • Exercising regularly
  • Drinking adequate fluids

Doing it the healthy way is always best. Make health and fitness your lifestyle. So let’s get started. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

The Undeniable Facts of Weight Control

  • Individual total calorie intake is determined by personal activity, body statistics and goal including desired time frame. The foods that make up your allowed calories can be structured to improve health & performance.
  • One single fact determines the rate of weight/fat loss: the average daily calorie deficit. This is defined as the difference between how many calories you burn and how many calories you consume. Weight loss should proceed at a pace that does not compromise health or performance.
  • Exercise is intended to improve your body structure, function/performance, longevity, visual appearance, etc. Exercise also increases daily calorie burn and helps you maintain your desired weight.

You must be the creator of your program or you won’t be the master
The only way you will own a behavioral change is if you create it. Start anyway you can, sticking to this simple rule: burn more calories than you consume, on average, until you reach your goal. Just follow the number.

The good news is that “one good turn deserves another”, meaning, as your body changes and you start to look better, you will also do things better. BUT the first turn has to come easily and on your terms, or you’ll take a second step to failure. Square pegs don’t fit in round holes – you need to own your program because it fits the life you choose, not a life someone else chooses for you. You want to be lean but you need to get there your way. Want maximum visibility and complete flexibility? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Weight Control: The Facts Make It Easy – Part II

Visibility allows flexibility – do it your way
To reiterate, nowhere in Part 1 did we tell you what to eat or do to lose weight.  All we have said is “know how many calories you burn, what you want to weigh and when, and then you’ll know how many calories you get to eat.” And by now you know that the more you move, the more you can eat.

When it comes to accomplishing a weight or body fat goal, all that matters is that you start. What you eat and how you burn calories is no one’s concern but yours. So, on average, just burn more than you eat until you reach your goal. It’s not a program – it’s your life combined with the right tool to tell you all you need to know. That tool is the exerspy.

Here’s what one new user who’s struggled with thyroid disease and weight gain has to say about exerspy:
“I’ve used countless food logs, work out logs, and am an avid health freak.  I didn’t really like online programs I used and the fact that I needed to use multiple programs (one for calorie/nutrition facts, spreadsheets, work out logs, etc.) made it an arduous task.

“I started using the exerspy on Tuesday of this week and it has been such a blessing!  I LOVE IT!  You have done an extraordinary job on the equipment, online program, food log, tracking mechanisms, etc.  I couldn’t be happier.  I wear it all the time and am thrilled about the prospect of what it can do to help me reach my goal/target weight and fitness level.”
What’s her motivation? It’s simple — she’s able to easily fit the program to her lifestyle.

Side note: Every adult knows the difference between good and not so good food – and of course your calories should be made up of better foods – but hey, you figure that one out because at the end of the day, only the difference between your burn and your consumption determines your weight loss – NOTHING else.

The same formula applies to all of us, including those who eat well and exercise religiously but still have that pesky little spot of body fat that just won’t go away. The answer is the same. Repeat after me, “Eat fewer calories on average than you burn (do it your way) until it goes away”. And always bear in mind, you CAN’T chose to lose fat in from a specific place on your body, like your thighs or stomach.

Ready to get started? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Weight Control: The Facts Make It Easy – Part I

If you know what to do, then why CAN’T you control your weight?

The simple answer to the question is motivation, because everyone knows how to lower their weight – everyone. Yes, ALL adults know (albeit many are in denial) that their undesirable or oversized fat stores are a result of eating or drinking more than they need. Therefore, everyone knows the one and only answer is to eat less, move more or a combination of the two – hello!

I travel and lecture all over the world and I have yet to meet an adult who truly doesn’t know that they’re overweight because they eat or drink too much. Nor have I met a person who wants to become overweight. So why is the majority of the adult population overweight? The first part of the answer is that people can’t see or feel daily weight changes. The average adult gains 1-3LBS per year, or in daily numbers, ~1/365 -1/182LBS per day (or an average of 10 to 30 calories per day more than you burn). This leads to the second part. Body fat creeps up so slowly it’s easy to ignore it until you’re forced to put energy into losing weight – and the perceived effort, which is any weight loss program or method, requires motivation. Motivation to change your lifestyle means motivation to change your behavior, and it requires lots of thinking, planning, actions and sometimes counseling.  And the method you choose may not fit your lifestyle, which means you ultimately achieve weight regain. Yet, as previously mentioned, you DO know why you are overweight.

How do we lower the need for motivation?
Let’s go back to where we started. You are overweight because you ate more than you moved, meaning more than necessary. You also know that now you need to eat less and/or move more to fix it. Okay, nowhere in this conversation did anyone tell you what to eat or how to move, right? So what’s the simple answer to reversing the problem WITHOUT life-changing or threatening motivation?

You CAN eat ANYTHING you want – you just CAN’T eat EVERYTHING you want

Meaning, do what you do but just a little less and/or a little more. Reverse the behaviors that got you here. That’s right, no lifestyle change is required, just a minor adjustment. The rest will take care of itself. As soon as you make a big deal out of losing weight, you take your first step toward failure.

To succeed you only have to pay attention to a number, but you need to know what that number is.
You WON’T manage what you CAN’T see and you CAN’T manage what you DON’T know
To successfully achieve your goal weight YOUR way, you need to know how many calories you use every day so you know how many you can eat to lose weight or not get fat. Now you have something to manage that’s controllable daily: simple numbers.  And remember, numbers don’t lie.

Motivation will come from seeing body fat coming or going in real time at any time — hourly, daily, weekly, etc. When you can SEE your daily body fat gains and losses, it’s simple to manage them because it doesn’t take much effort to eat one less bite or take 10 extra steps to stay on track. The “icing on the cake” is that you will actually be motivated by having visibility into real time changes in your body fat.

It’s simple, you just need to get motivated and be disciplined. To get started, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Plank Mistakes That Make the Move Ineffective (and Potentially Painful)

Hiking or Sagging the Hips

About 45 seconds into a minute-long plank, you may be tempted to hike the hips to the ceiling or sag them toward the ground to give your abs a break. You may even be doing it without realizing it!

“Hiking the hips up to the ceiling is going to take the emphasis off your core and load it more onto your shoulders, making it a different exercise,” Whitney says. “To get the most out of a plank for your core, you’ll want to keep your hips in a straight line with your body, with the pelvis tucked under.”

Fix It

The plank is a full-body exercise — that includes your legs and glutes. To keep your hips from hiking toward the ceiling or sagging toward the ground, contract your quads and squeeze your glutes, Whitney says. This will help level your hips and engage your core.

Remember that proper form is crucial. Need help getting started? Contact me or click on my link www.fitguy46personaltraing.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Plank Mistakes That Make the Move Ineffective (and Potentially Painful)

Looking Up

Looking up at a mirror or clock during your plank may help you check your form or stay on track, but it can also wreak havoc on your form, Whitney says. The key to a plank lies in keeping your entire body in a straight line from head to hips to heels.

Glancing at a clock or mirror on the wall will throw your body out of alignment. And holding your head in this position for even a few planks a week can cause soreness in your neck and tightness in the upper back muscles, Whitney says.

Fix It

Keep your neck long and eyes on your hands (in forearm plank) or straight down in front of you (in high plank). This will help prevent the neck from craning and trap muscles from bunching up.

Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Let’s get started on your fitness journey. Make it a great day!!!

Philip “FitGuy46”

Plank Mistakes That Make the Move Ineffective (and Potentially Painful)

Looking Up

Looking up at a mirror or clock during your plank may help you check your form or stay on track, but it can also wreak havoc on your form, Whitney says. The key to a plank lies in keeping your entire body in a straight line from head to hips to heels.

Glancing at a clock or mirror on the wall will throw your body out of alignment. And holding your head in this position for even a few planks a week can cause soreness in your neck and tightness in the upper back muscles, Whitney says.

Fix It

Keep your neck long and eyes on your hands (in forearm plank) or straight down in front of you (in high plank). This will help prevent the neck from craning and trap muscles from bunching up.

Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Let’s get started on your fitness journey. Make it a great day!!!

Philip “FitGuy46”

Plank Mistakes That Make the Move Ineffective (and Potentially Painful)

Looking Up

Looking up at a mirror or clock during your plank may help you check your form or stay on track, but it can also wreak havoc on your form, Whitney says. The key to a plank lies in keeping your entire body in a straight line from head to hips to heels.

Glancing at a clock or mirror on the wall will throw your body out of alignment. And holding your head in this position for even a few planks a week can cause soreness in your neck and tightness in the upper back muscles, Whitney says.

Fix It

Keep your neck long and eyes on your hands (in forearm plank) or straight down in front of you (in high plank). This will help prevent the neck from craning and trap muscles from bunching up.

Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Let’s get started on your fitness journey. Make it a great day!!!

Philip “FitGuy46”

Plank Mistakes That Make the Move Ineffective (and Potentially Painful)

You’re Arching Your Back

One of the most common plank mistakes is arching the lower back, says April Whitney, CSCS. As your core starts to fatigue, it’s common to let your midsection sag toward the ground, causing your back to fall out of alignment.

Although this error doesn’t always cause immediate injury, this mistake causes stress on the lower back, which, over time, leads to lower back pain or sensitivity, Whitney says.

Letting the lower back arch also takes the core-strengthening benefits out of the exercise. That’s because your abdominals are no longer working to hold your body up, ultimately stalling your progress.

Fix It

Tuck your pelvis under to keep your back straight, Whitney says. Think about drawing the belly button into the spine and tilting the hips up toward your chest to prevent the lower back from drooping.

Let’s get started! Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

How to Do a Forearm Plank

https://m.youtube.com/watch?v=wCBOqf-HrTI

  1. Lie face down on the floor, with your forearms on the ground, elbows directly beneath the shoulders.
  2. Extend your legs straight behind you, toes tucked.
  3. With your core braced, press into your toes and forearms and raise your body up off the ground.
  4. Keep your back flat and body in a straight line from head to hips to heels.

Let’s get started. Contact me or click on my link www.fitguy46personaltraing.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Brush Up On The Correct Plank Form

We all have that one friend who can allegedly hold a plank for 15 minutes. While none of us have ever stuck around long enough to actually see this astounding, 15-minute plank, it’s pretty safe to assume that the form probably isn’t perfect, especially toward the end of the time cap.

You may be able to hold your plank for minutes at a time but you need good form for progress.

Whether you’re holding a crazy-long plank or practicing the move for 30 seconds at a time, the exercise becomes pointless if you’re not doing it properly. Brush up on the correct plank form and absolutely avoid the common mistakes.

I hear it all the time. I have friends telling me they can do 3 minute planks. If you’re truly doing it correctly you should be struggling after about 30 seconds. I clench all core muscles when I plank. My whole body is trembling at 30 seconds. I plank anywhere from 30 seconds to about 1 minute. If you’re ready to get started on your fitness journey with me, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

The Facts About Eating A 1200-Calorie Diet

Eating just 1,200 calories a day may help you drop those last few pesky pounds. But even when cutting calories, weight loss success depends on the individual. So, it’s not easy to predict, for example, how long it will take to lose 5 pounds on a 1,200-calorie diet.

“Genetic, metabolic, hormonal and environmental differences between people can affect weight and the rate of weight loss,” Malkani tells us. “Past weight loss advice has been to recommend eating about 500 calories less per day than usual to achieve 1 pound of weight loss a week. Weight loss is rarely that simple, predictable and linear.”

Another important tool for weight loss success is the incorporation of exercise. Exercise is safe when following a 1,200-calorie plan — if this target is appropriate for your energy needs. “Without physical activity, caloric restriction tends to result in loss of lean body mass, which is not ideal,” Malkani says, adding that “weight-bearing exercises (such as walking) can help build and maintain muscle during weight loss.”

Schlachter adds, “It’s also important that your calorie target for weight loss takes the exercise program into consideration, so your diet is designed to support adequate activity.” According to a review published in the June 2018 issue of Progress in Cardiovascular Disease, 150 minutes of moderate-intensity weekly exercise can prevent weight gain.

1200 calorie diet meal plan

So you must be patient and disciplined when it comes to losing weight. Include exercising for better results. Let’s get started. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

A 1,200-Calorie Sample Menu

While you can easily incorporate many of your favorite foods into a low-calorie diet, sample menus can help add variety or reinforce the concepts of balance and moderation. Below, you’ll find a weeklong sample menu for a balanced 1,200-calorie plan.

At any meal and snack, add water, unsweetened hot or iced tea or sparkling water as a beverage. Coffee is also acceptable in moderation.

Tip

For linked recipes, the portion size is one serving. Pay attention to the serving size and the servings the recipe makes. Also, a 1,200-calorie diet may be low in certain vitamins and minerals. Speak with your dietitian or doctor to understand which vitamin or mineral supplements are right for you.

Monday

Breakfast (293 calories)

Lunch (304 calories)

Snack (141 calories)

Dinner (399 calories)

Snack (84 calories)

  • 1 small pear

Tuesday

Breakfast (278 calories)

Snack (35 calories)

  • 5 almonds 

Lunch (411 calories)

Snack (60 calories)

  • 1 cup diced cantaloupe

Dinner (365 calories)

Snack (50 calories)

  • Small peach or a small pear

Wednesday

Breakfast (300 calories)

Lunch (389 calories)

Snack (113 calories)

  • 4 walnut halves
  • Small apple 

Dinner (368 calories)

Snack (42 calories)

  • 1/2 cup blueberries

Thursday

Breakfast (330 calories)

Lunch (414 calories)

Snack (74 calories)

  • 10 pistachio nuts
  • 2 apricots

Dinner (299 calories)

Snack (77 calories)

Friday

Breakfast (385 calories)

Snack (64 calories)

Lunch (347 calories)

Snack (40 calories)

  • 1 cup carrot and celery sticks
  • Small plum

Dinner (352 calories)

Saturday

Breakfast (253 calories)

Lunch (391 calories)

Snack (161 calories)

Dinner (363 calories)

Snack (31 calories)

  • 1/2 cup blackberries

Sunday

Breakfast (272 calories)

Lunch (324 calories)

Snack (143 calories)

Dinner (360 calories)

Snack (103 calories)

Warning

If you are under a doctor’s care for any medical conditions, seek advice before starting a restrictive diet. Also, if your child or teen is overweight, do not place your child on a diet. Instead, discuss healthy weight strategies with your child’s doctor or ask for a referral to a dietitian.

Remember to always consult with a doctor before beginning a restrictive diet. Ready to get started? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Make Every Bite Count

Hunger and cravings are significant barriers to any meal plan. To counter this, Malkani recommends more high-volume, fluid-containing and low-calorie foods, such as salads, vegetables, soups and fruits. In addition, she recommends eating balanced meals, drinking plenty of water and incorporating high-fiber foods, such as whole grains and legumes.

Equally important is to avoid getting calories from liquids and other low-nutrition and high-calorie foods. Avoid sugar-sweetened beverages, including sodas and sugary coffee drinks, and cut back on fried foods, desserts, candies and snack chips. Including these extra calories can really get in the way of your progress. “If you choose to restrict calories, it’s important to make every bite count,” recommends Malkani.

Needing help? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Steps To A Healthy 1,200-Calorie Diet Meal Plan for Weight Loss

Step 3: Shop and Plan

Whether you are simply improving food choices or following a low-calorie meal plan, planning ahead is important for success. The Academy of Nutrition and Dieteticsrecommends that you start with a thoughtful grocery list. Make this list after planning meals for the week, and take note of what you already have on hand. When shopping, choose foods from all food groups and don’t let yourself get distracted by foods not on your list.

Aim to purchase:

  • A variety of colorful fruits and vegetables, including salad greens, in-season produce and any of your favorite fruits and vegetables. And remember to include white foods like cauliflower, mushrooms and onions, too. Try to purchase mostly fresh or frozen fruits and vegetables, although other options such as canned tomatoes or dried mushrooms may be handy pantry staples.
  • Fiber-rich grains such as oatmeal, whole-grain cereals, barley, quinoa, whole-grain pasta, and brown or wild rice. Black beans, lentils, pinto beans or other legumes are also nutritious, high-fiber and protein-rich foods that can be purchased dried, frozen, steamed or canned.
  • Unsalted nuts and seeds. Although the recommended portions may be small, these foods are great sources of plant protein and healthy fats.
  • Lean protein foods such as fish, shellfish, chicken and lean cuts of beef or pork. Also try incorporate more plant protein choices, including tofu, soy products, veggie burgers, beans, nuts and seeds.
  • Calcium-rich foods such as low-fat or fat-free milk, plain yogurt, low-fat cottage cheese and unsweetened plant-based milk (like soy, almond or cashew). A variety of green vegetables, nuts and seeds are also good sources of calcium.
  • Fresh herbs, lemon and lime juice, vinegar, and your favorite herbs and spices. Also keep some healthy fats and oils on hand for moderate use, such as olive oil.

Start planning your meals, because planning ahead is important for success. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Steps To A Healthy 1,200-Calorie Diet Meal Plan for Weight Loss

Step 2: Understand Your Macro Needs

All meal plans provide a certain amount of energy from carbohydrates, protein and fat — the main energy nutrients in food. While the ideal proportions of these macronutrients continues to be a topic of dispute, the National Academy of Sciencesprovides fairly flexible guidelines.

“The percentages of macronutrients that make up a healthy meal plan are 45 to 65 percent of daily calories from carbohydrates, 20 to 35 percent from fats and 10 to 35 percent from proteins,” Malina Malkani, RDN, spokesperson for the Academy of Nutrition and Dietetics and creator of the Wholitarian Lifestyle, tells LIVESTRONG.com.

So according to IOM guidelines, a well-planned 1,200-calorie diet can contain a range of 135 to 195 grams of carbs, 27 to 47 grams of total fat, and 30 to 105 grams of protein.

On the other hand, some research shows the quality of food choices may be more important than the proportion of carbs, protein and fat in the diet. According to a study of over 600 overweight adults, published in the February 2018 issue of JAMA, 12-month weight loss success was not linked to whether the diet was high or low in fat or carbs. Instead, weight loss was greater in those who cut back on added sugar, refined grains and highly processed foods — and in those who ate more vegetables and other whole, unprocessed plant foods.

“A 1,200-calorie diet is only as helpful to weight loss efforts as the nutritional quality of the calories,” Moe Schlachter, RD and spokesperson for the Texas Academy of Nutrition and Dietetics and president of Houston Family Nutrition, says.

You can never go wrong with making quality food choices. Need help? Contact me or click on my link www.figuy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Steps To A Healthy 1,200-Calorie Diet Meal Plan for Weight Loss

Step 1: Seek Expert Advice

A 1,200-calorie diet is not inherently risky and may work well if this energy intake helps you achieve gradual, safe weight loss. But if following this plan makes you hungry or weak, you probably need to adjust your diet.

Also, if this low-calorie plan causes rapid weight loss — greater than 2 pounds a week on average — that means it’s too low in calories or not well balanced. That’s because weight loss of 1 to 2 pounds a week is ideal, as people who lose at this rate are more likely to keep the weight off, according to the Centers for Disease Control and Prevention(CDC).

If your goal is to lose weight or change your diet to manage another health condition, it’s wise to seek the input of your doctor and a dietitian, a professional with nutrition and health expertise. A dietitian can design a food plan to match your specific energy needs, health conditions and food preferences, and can provide guidance on any supplements that are needed to complement your low-calorie diet.

Trouble getting started? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

A Healthy 1,200-Calorie Diet Meal Plan for Weight Loss

Prepping meals in advance can help keep your eating on track.

If you’re trying to lose weight, cutting back on calories is an important step. A diet that limits the daily calories to about 1,200 may help you reach your goal weight but may provide too little energy and nutrients for most active women and men (men need at least 1,500 cals per day).

Regardless of the specific calorie level that is right for you, strategies for success include planning ahead, choosing your foods wisely and creating meals and snacks that satisfy your appetite. So if you’re dead set on starting your 1,200-calorie diet, let’s get started. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

How to Eat the Right Number of Calories

First, determine the number of calories you should be eating each day to maintain your weight by using the chart in the Dietary Guidelines for Americans, which breaks it down by age, sex and physical activity level.

For healthy weight loss (about 1 pound per week), you should aim to cut about 500 calories a day from that amount, according to the Mayo Clinic. (As long as you’re not falling below 1,200 calories for women or 1,500 calories for men.)

To make it even easier on yourself, you can download LIVESTRONG.com’s MyPlate tracker, which will do the calculating for you. The app also makes it easy to update your needs as your weight and exercise regimen change.

Moskovitz suggests consulting with a registered dietitian, who can take a look at your complete medical, lifestyle and diet history. A nutrition expert can also help you devise a proper meal plan to ensure you get the nutrients you need when cutting calories.

It’s critical that you know how many calories are needed daily to maintain your weight in order to determine a safe caloric deficit. If you need help on that , contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

How to Eat the Right Number of Calories

First, determine the number of calories you should be eating each day to maintain your weight by using the chart in the Dietary Guidelines for Americans, which breaks it down by age, sex and physical activity level.

For healthy weight loss (about 1 pound per week), you should aim to cut about 500 calories a day from that amount, according to the Mayo Clinic. (As long as you’re not falling below 1,200 calories for women or 1,500 calories for men.)

To make it even easier on yourself, you can download LIVESTRONG.com’s MyPlate tracker, which will do the calculating for you. The app also makes it easy to update your needs as your weight and exercise regimen change.

Moskovitz suggests consulting with a registered dietitian, who can take a look at your complete medical, lifestyle and diet history. A nutrition expert can also help you devise a proper meal plan to ensure you get the nutrients you need when cutting calories.

It’s critical that you know how many calories are needed daily to maintain your weight in order to determine a safe caloric deficit. If you need help on that , contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

Too-few calories can leave your immune system in the lurch.

You’re Getting Sick

Catching colds regularly? Your low-calorie diet may be to blame.

“Eating too little can negatively affect the immune system and stress out the body,” Moskovitz says.

When this happens, your body produces fewer lymphocytes, aka infection-fighting white blood cells, according to the Cleveland Clinic. Consequently, with lower lymphocyte levels, you run a greater risk of getting sick.

What’s more, restrictive dieting “usually means you’re not getting key immune-building nutrients like vitamin C, zinc, vitamin D and probiotics,” Moskovitz adds.

Put simply, your body’s defenses suffer when you cut too many calories in the form of wholesome, nutritious foods.

If you are looking for help contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

You’re Not Losing Weight

If your weight loss grinds to a halt, you might think that slashing more calories is the solution. It’s probably not.

Though it sounds counterintuitive, your low-calorie diet could be the reason you’ve stopped shedding pounds in the first place.

“Whenever you limit calories to lose weight, your metabolism can go through a process called adaptive thermogenesis,” Moskovitz says. When this happens, your metabolism may slow down.

Essentially, when you cut too many calories, your body goes into survival mode, so it burns fewer calories to preserve energy. In short, your body is protecting you from what it perceives as starvation.

To make matters worse, restrictive dieting may even raise your levels of cortisol, a stress hormone linked to increased appetite and belly fat, according to a May 2010 study published in Psychosomatic Medicine.

This makes sense because your body is trying to keep you from starving to death. Never make your calorie deficit sooo big that this happens to you. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

A diet that’s too low in calories can leave you backed up.

“Not eating enough means there is nothing to push through your digestive tract, which can lead to bowel movement irregularities such as constipation,” Moskovitz says.

Plus, a lot of trendy diets ditch (or significantly cut) carbs — including healthy whole grains, veggies and fruits — which are full of fiber. The thing is, fiber bulks up your poop and helps food pass from your stomach to your intestines, per the U.S. National Library of Medicine. So, without enough of it, your stool gets, well, sort of stuck.

To avoid this and speed up your stool, Moskovitz recommends eating at regular intervals throughout the day — with plenty of gut-healthy fiber — as well as hydrating with water to keep things moving smoothly.

Psst: A study published February 2015 in the Annals of Internal Medicine found that simply aiming to eat 30 grams of fiber each day could help you lose weight as effectively as a more complicated diet.

If you need help getting started on your health and fitness journey, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

Your Workouts Are Suffering

If your workouts are tougher than usual, you may need to evaluate what — and how much — you’re eating.

Wiped out during workouts? Poor performance in the gym is a hallmark of consuming too little food, Moskovitz says.

Here’s why: Calories equal energy, so if you’re not ingesting an adequate amount, your body must use all its strength to support basic functions and it won’t have much oomph left over for anything extra, including your workouts.

Not only does undereating sap your energy, it also curbs your ability to build lean muscle, Moskovitz adds. Since muscle burns more calories than fat, even at rest, having more of it aids weight loss.

Remember, to gain muscle, you need to pack plenty of protein onto your plate, per the American College of Sports Medicine. If you’re over-restricting calories, though, odds are you’re not getting enough of the macronutrient.

Tip

If you’re in a calorie deficit, you should be aiming for 1.3 grams of protein per kilogram of body weight (a kilogram is about 2.2 pounds, for the record).

Never under eat when you begin your health and fitness journey because it will affect your workouts. You need energy to get through those workouts. Looking for help, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

You Feel Woozy

Lightheadedness is another indication that you’re not eating enough. “Your blood sugars may be too low and thus causing you to feel weak or woozy,” Moskovitz explains.

That’s because when your blood sugar dips below what your body needs to function properly, your systems go into conservation mode to use less energy, according to Harvard Health Publishing.

This faint feeling may also be a result of dehydration, Moskovitz says. Without sufficient water, your blood volume decreases, leading to a decline in blood pressure, per Harvard Health Publishing. When this happens, your brain doesn’t get enough blood, causing dizziness.

With that said, it’s always a good idea to talk to your doctor if you experience these symptoms to be sure that you’re not dealing with a more serious underlying health condition, Moskovitz says.

Listen to your body and pay attention to these warning signs. If you’re looking to get started and you need help, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

You’re Hungry All the Time

When you begin a weight-loss plan, your body might need time to adjust to eating fewer calories, so a hunger pang here or there is common. But if you’re constantly craving your next meal or snack after a few days, something might be up.

“Thinking about food all the time is a sign your body needs more,” Moskovitz says. That could mean more calories and/or a better balance of food groups to supply all necessary nutrients.

In other words, your diet might be lacking in major macros like carbohydrates, fats and proteins or other filling nutrients like fiber, which can keep your blood sugar stable and appetite in check.

That’s why it’s essential to heed your hunger cues. “Even if you think you ate enough based on specific portions, that doesn’t mean your body agrees,” Moskovitz says.

Make sure your eating enough and never starve yourself to lose weight. I’m here if you need help. Contact me or click on my link www.fitguy46personaltraining.com to get started with your free consultation. Make it a great day!!!

Philip “FitGuy46”

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

Weight loss relies on a fairly straightforward equation: To drop the number on the scale, you must consume fewer calories than your body burns. With this in mind, it seems logical that cutting as many calories as possible can help you shed pounds faster. Makes sense, right?

News flash: Your weight-loss diet shouldn’t leave you starving.

Hate to break it to you, but this calorie-slashing strategy may actually be sabotaging your efforts. In fact, eating too far below your specific calorie needs not only halts weight loss but may also negatively affect your health.

The rub is that everyone’s calorie needs are different, so there’s no one-size-fits-all when it comes to calorie counts for weight loss.

Here, Lisa Moskovitz, RDN, dietitian and founder of The NY Nutrition Group, helps you identify red flags that indicate you’re not eating enough, plus offers guidance on how to determine the right number of calories you personally need for healthy, safe weight loss.

Tip

In general, women shouldn’t cut their calories below 1,200 a day and men should stay above 1,500 unless they’re under the supervision of a health care professional.

So let’s make sure that you’re eating enough calories. If you’re needing help, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

A 20-Minute Resistance Band Workout for a Tighter Core

There’s a good chance you’ve incorporated resistance bands into your at-home lower-body workouts. But these portable bands aren’t just for building bigger booties and gorgeous gams — they’re just as beneficial for boosting your ab burn too.

All you need is a resistance band to sculpt a tighter core.

Adding a resistance band to your ab routine can really help you slow down to focus on the movement, enhancing your core engagement and strengthening your abdominal muscles. And since your core is your body’s powerhouse, supporting all movements, that’s a major benefit.

Try This 20-Minute Workout for a Stronger Core

Designed by Summers, this resistance band circuit will challenge your core in new ways and tighten and tone your tummy.

Do: 10 to 12 reps (unless otherwise indicated) of each exercise, resting for 30 seconds between moves. Repeat for 3 to 4 sets.

Move 1: Banded Renegade Row

Resistance Band Workout

3 Sets 10 Reps

  1. Get into a high plank and place the resistance band under one palm.
  2. Grab the band with your other hand and pull it toward your chest. Try to keep your hips facing the floor and use your upper back muscles to pull.
  3. Slowly lower your hand back to starting position. 

Move 2: Plank With Knee

Tuck

Resistance Band Workout

3 Sets 12 Reps

  1. Begin in a high plank and place the resistance band around the arches of your feet. 
  2. Pull one of your knees toward your chest. 
  3. Return to a neutral position before pulling the other knee toward your chest. 
  4. Continue alternating legs.

Move 3: Bicycle Crunch

Resistance Band Workout

3 Sets 12 Reps

  1. Lie on your back and loop the resistance band around your feet with your knees bent in the air at 90 degrees and your hands interlaced behind your head.
  2. Raise your shoulders off the ground and do a crunch as you bring your knee in toward your chest aiming at the opposite elbow. Fully extend your other leg, pushing your foot against the band.
  3. Switch sides, rotating across the body and alternating the foot that presses against the band. 
  4. Continue rotating side to side and alternating legs.

Move 4: Dead Bug

Resistance Band Workout

3 Sets 12 Reps

  1. Lie on your back with your knees bent in the air at 90 degrees, looping the resistance band around your feet. Bring your arms straight up in the air above your chest.
  2. Press and extend your right leg as your left arm extends all the way behind you. Work to get your leg to full extension, keeping your lower back pressed into the floor.
  3. Bring your leg and arm back to the middle before switching to the other side. 
  4. Continue alternating. 

Move 5: Hollow Body Hold

Resistance Band Workout

3 Sets 30 (Time in seconds)

  1. Lie on your back with your knees bent in the air at 90 degrees. Place the resistance band around your wrists with your arms behind your head.
  2. Crunch up and push against the band. Make sure that your arms are in line with your ears and your chin is tucked.
  3. Slowly extend both of your legs, pointing your toes and pressing your legs together. Only extend as low as you can, keeping your lower back on the floor, and continue to maintain tension in the band while holding this position for 30 seconds. 

Move 6: Plank With Toe Taps

Resistance Band Workout

3 Sets 12 Reps

  1. Start in a forearm plank with the resistance band around your ankles.
  2. Holding your body strong, slowly bring the right leg out to the right side, squeezing your glutes as you tap the floor with your foot. Be sure to keep tension in the band and move slowly. 
  3. Return your leg to the center and move your left leg to the left side by engaging your glute muscles. 
  4. Continue alternating.

Move 7: Quadruped Hip Extension

Resistance Band Workout

3 Sets 10 Reps

  1. Place the resistance band just above your knees and get into a tabletop position on all fours.
  2. With a flexed foot, push one of your legs straight up to the ceiling, maintaining a 90-degree bend in the knee. Try not to shift your weight to one side and engage your core muscles to keep your stomach from sagging.
  3. Slowly bring your leg back to starting position, then repeat on the same side. 
  4. Continue for 10 to 12 reps, then switch legs.

Move 8: Superman With Pull Down

Move 8: Superman With Pull Down

Resistance Band Workout

3 Sets 10 Reps

  1. With the resistance band around your wrists, lie on your stomach. Press your belly into the ground as you lift the rest of your body up and off the ground.
  2. As you lift, press your legs together (this will give you an extra inner thigh workout) and pull your elbows down behind your head while keeping tension in the band.
  3. Slowly bring your arms back to starting position, still maintaining tension in the band, and lower your body back to the floor.

Give this workout a try and let me know how you like it. Comments are always welcomed. If you’re having trouble getting started contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Is Sitting Cross-Legged Bad for Your Knees?

With more people working from home, you’re likely spending the bulk of your days on your butt. And if your home office set-up is more makeshift than ergonomic, odds are you’re moving back and forth from the couch to the floor to the kitchen table, trying to find a comfy seated position.

It might be comfortable in the short-term, but should you be sitting cross-legged at your desk all day?

Thing is, sitting in certain positions may mess with your alignment, cause postural issues and even result in pain. You probably know that slouching, leaning back and hunching forward are bad choices, but what about sitting cross-legged?

Kids sit criss-cross applesauce all the time, so do yogis (hello, Lotus pose). Still, that doesn’t mean this knee-twisting position is safe for the average adult. Below Sarah Duvall, DPT, physical therapist and founder of Core Exercise Solutions, shares the pros and cons of this pretzel position for your knees.

How Sitting Cross-Legged Can Affect Your Knees

The good news: If you don’t experience any knee pain in this cross-legged posture, you have nothing to worry about, Duvall says. In fact, this seated stance may have big benefits for your mobility and may even make your joints more limber, as long as you’re not stuck there all day.

“The more positions you move into and out of each day, the healthier your body will be,” she says. That’s because when you repeat the same movements — or stick to the same position — you put strain on certain joints, muscles and ligaments.

Sitting in this pretzel position (along with others) can add variety to your daily movement patterns and, as a result, help improve the range of motion in your knees and hip joint. However, everyone’s body is different. If you feel any knee discomfort in the cross-legged pose, stop sitting that way, as it can exacerbate pre-existing knee problems.

“Holding the joint in a bent position for an extended period of time can make fluid accumulate, which can cause swelling and pain,” Duvall says. “Depending on what’s wrong at the knee, the bending and twisting that comes with this position can also aggravate a meniscus tear.”

Serving as a shock absorber, the meniscus is a C-shaped piece of rubbery cartilage that cushions the space between your shinbone and thighbone, according to the Mayo Clinic. When you have a torn meniscus, the cross-legged position — which forces your knee to rotate — is not your friend.

What to Do if Sitting Cross-Legged Makes You Stiff

As long as you don’t have pain, continuing cross-legged for extended stretches of time won’t harm your knees if you do it occasionally. (Just keep in mind: prolonged sitting, in general, isn’t great for your overall health.)

But even if you have healthy knees, you might feel a tad of temporary tightness in your legs after lounging cross-legged for a while. When that happens, Duvall suggests doing the following sequence of mellow movements before standing to help soothe the stiffness in your knees and loosen up your limbs.

  1. Slowly and gently bend and straighten your knees to help get the joints moving. 
  2. Do 5 ankle circles in each direction. These will help get the blood flowing and the lower legs and knees warmed up.
  3. After ankle circles, rotate your entire leg in and out at the hip socket to get movement and rotation above and below the knee. 
  4. Lastly, fully straighten your legs and gently squeeze your quads lifting your kneecaps. Hold that squeeze for 5 seconds, then release and repeat 3 times.

Tip

Try not to overextend your knees. To avoid hyperextension, keep a rolled-up towel beneath your knees.

Being flexible has it’s advantages but it can’t be rushed. Take your time when working on becoming more flexible. If you’re needing help getting started, contact me or click on my link www.fitguy46personaltraining.com for your free consultation.

Get the Right Gear

Picking the right shoes and a good fitness tracker can make you walks much more efficient.

Sure, you could toss on a pair of sneakers you bought 10 years ago that barely have any tread left. But if you plan on logging some serious mileage, having a pair of walking shoes designed for exercise is a must. Because while your Chucks are comfy for running errands, you’ll want extra support and cushioning when you’re working out.

If you’re going to be walking a lot, it can also be helpful to have a device that tracks all those steps for you, too. When it comes to step counters and fitness trackers, you have a few choices: old-school pedometers, smartphone apps and wearable devices. Figure out what you want in a tracker and weigh your options before you commit to one.

It really helps when you have all the right gear before you get started. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation.

Add Intervals to Your Walks

Pick up the pace and increase your calorie burn by adding intervals to your walking.

High-intensity interval training might seem like it’s only for high-impact workouts, but you can incorporate it into any form of exercise. It’s the perfect way to reap the benefits of longer, steady-state walks in a fraction of the time.

You won’t even have to go full speed ahead if you don’t want to. You can add intervals to your walking by going uphill or simply picking up the pace just a bit (don’t hold onto the handrails if you’re on the treadmill, though!). Putting forth that little bit of extra effort burns more calories and challenges your muscles in a new way. And over time, that can add up to an improvement in your cardiovascular fitness and perhaps even lead to weight loss.

Let’s get started on your health and fitness journey. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation.

Go for a Long Walk in the Great Outdoors

Long-distance walking is so much more than hiking.

While you might think long-distance walking is just another name for hiking, it’s so much more than that. The trend started in 1963 when then-attorney general Robert F. Kennedy walked 50 miles from Washington, DC, to Harpers Ferry, West Virginia, reportedly only wearing his Oxfords. Today, plenty of people take the challenge to walk all the way across the United States.

When your usual walk around the block or your weekend hike isn’t enough, channel your inner Forest Gump and go long! Make sure you have some sturdy, comfortable shoes (lots of long-distance walkers prefer running shoes) by getting fitted at a local running store where they can analyze your feet and gait. Then carve out time for a good warm up with plenty of dynamic stretches and let someone know where you’re going (safety first!).

I grew up on a farm. So I love the country and the great outdoors. Those long walks also helps you to clear your mind and destress. Follow my blog and comments are welcome. If you’re ready to get started, contact me or click on my link www.fitguy46personaltraining.com for your free consultation.

Transition Your Walking Workouts to the Treadmill

The treadmill is a great walking workout option when bad weather prevents you from heading outdoors.

Some people might call the treadmill the “dreadmill,” but it doesn’t have to be a monotonous slog. Start by cueing up your favorite workout playlist, trying out the new podcast all your friends have been recommending or starting a new Netflix show from your queue and get walking.

And there’s good news for anyone debating between the treadmill and walking outside: A May 2019 review published in Sports Medicine found that there’s not much difference between the two. In both cases, exercisers’ perceived effort and oxygen intake (an indicator of how hard they were working) were about the same.

The treadmill really isn’t bad. I listen to Motion Traxx when I’m on the treadmill or walking. Follow me for more tips. If you’re looking for help and you’re ready to get started, contact me or click on my link www.fitguy46personaltraining.com for your free consultation.

Walking to Lose Weight and Get Fit

A consistent walking program (along with a healthy, calorie-reduced diet) can help you lose weight.

When you’re trying to lose weight, you might think you need to do something strenuous like running or HIIT workouts every single day in order to see any results. While those are great options if they appeal to you, they’re not the only forms of exercise that can help you drop pounds.

Because weight loss essentially comes down to burning more calories than you consume, walking pairs quite nicely with a nutritious, reduced-calorie diet to help you reach your weight-loss goal. Depending on your weight and speed, walking burns about 150 to 200 calories in 30 minutes. But the most important part of walking for weight loss is making sure you enjoy it — or at the very least find it convenient enough to stick with.

Let’s get moving so we can drop those extra unwanted pounds. I’m here to help. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation.

How to Start a Walking Program

Yes, you really can get in shape just by walking.

While just going for a walk whenever you feel like it is still good for you, if you want to make the most of the steps you’re taking, it’s recommended you establish a more concrete schedule. But rest easy: Because walking is something you probably do every day anyway, getting started can be as simple as deciding when, where and for how long.

Walking briskly for 30 minutes, five times a week is a good place to start, according to the Mayo Clinic. And aim for at least 100 to 130 steps per minute, according to a January 2019 study from International Journal of Behavioral Nutrition and Physical Activity. You’ll know that you’re keeping the right pace if you’re breathing hard but are still able to carry on a conversation.

Get started today. Follow my blog so you don’t miss out on any fitness and nutrition tips. I can help you get started and reach your health and fitness goals. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation.

Why You Should Go for a Walk Right Now

One of the potential benefits of walking is getting to spend time with your friends.

If the ease and convenience (and low cost) of walking don’t convince you to lace up your sneakers, perhaps a little science will. Aside from getting your heart rate up and your muscles firing, this low-intensity form of exercise has been linked to:

  • Lower rates of depression
  • Less stress
  • Longer life expectancy
  • Increased energy
  • Decreased lower back pain
  • Easier weight management

Plus, you don’t need to log hours and hours of activity or accrue a massive amount of daily steps to reap theses benefits. You can start to feel healthier and more energized with just a few 10-minute walks, which can make the process of getting fit more manageable.

The hardest part is getting started. So take it easy one day at a time and before you know it, you will be well on your way to crushing your health and fitness goals. If you need help, contact me or click on my link www.fitguy46personaltraining.com for your free consultation.

Why Walk? Because Cardio Doesn’t Have to Be Complicated

Walking is a fantastic way to get active, and it doesn’t cost a thing.

Getting fit, improving your mental and physical health and perhaps even losing weight can be as simple as putting one foot in front of the other. Walking is a free and convenient way to get and stay active, whether you want to start exercising or you need a low-impact cross-training or active recovery workout.

From making a 20-minute walk part of your morning routine to crushing 12-, 20- or even 50-mile treks, you can tailor your workouts to match your preferences and schedule. Enjoy walking on the treadmill? Set the incline to at least 1 percent and get to it. Prefer to spread your steps out throughout the day? You might benefit from a fitness tracker. Whatever your goal, there’s a plan to get you there.

Follow my blog for more tips on fitness and nutrition. If you need help getting started, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Motivating Yourself To Get Moving

Step 3: Run an Experiment

If you’re inactive, the thought of embarking on an exercise regimen can be daunting. Instead of focusing on the effort involved, take one tiny step toward your goal. “What would happen if you took that 15-minute walk?”

I suggest setting it up as an experiment — even if it’s a single session — to see if it works for you. Pay attention to how you feel during the exercise and afterward. It’s often a tipping point for clients. When they feel the effects of exercise, “that’s where the power is.”

I recall working with a woman in her mid-30s with a stressful desk job who was taking medication for depression. One day, still in her work clothes, she decided to go for a walk. That 20-minute experiment changed her demeanor. “It was like talking to a different person.” With that single win under her belt, she worked up to walking three times a week and reported feeling happier and healthier.

It doesn’t hurt to experiment, just start moving. I’m here if you need help getting started. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Motivating Yourself To Get Moving

Step 2: Aim for the Bare Minimum to Start

You’ve likely heard the recommendation that most adults should aim for at least 150 minutes of moderate-intensity activity a week, according to the U.S. Department of Health and Human Services. While that’s a great goal to aim for over time, it’s not very realistic if you’re not exercising at all.

Begin by setting small, realistic goals, says Chad Rethorst, PhD, associate professor of psychiatry at the University of Texas Southwest Medical Center in Dallas. “It might be a 5- to 10-minute walk a couple times a week to start out with and just progressing from there,” he says.

When you’re first starting out, apply the “What You Can When You Can” philosophy from authors Carla Birnberg and Roni Noone. Like the name implies, do whatever you can — walk your dog, stretch, garden, ride your bike — when you can. You might be surprised how those first small steps snowball into a larger daily routine.

Do what you can, just start moving. When you start seeing results it becomes addicting. If you need help getting started, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Motivating Yourself To Get Moving

Ten minutes of walking can make a huge difference to your health and fitness.

Step 1: Be Real With Yourself

Let’s say you’re open to the idea of exercising. Maybe you’ve thought about doing something but haven’t committed, and you’re certainly not intending to lace up your sneakers today — or tomorrow, for that matter.

As a first step, Gagliardi asks people to think through why they want to exercise. How will it help you make your day-to-day life better? “Sometimes it helps to connect your long-term goals to your daily activities.” For example, if your goal is to keep up with your grandkids, walking a few times a week can help you get in shape.

John Berardi, PhD, founder of Precision Nutrition recommends a “5 Whys” exercise. Take your initial answer to “Why do I want to exercise?” and break that down further. So if your first reason is to lose weight, ask why you want to lose weight. Keep going until you get to the reason that is going to truly motivate you.

Comments are welcome. Follow my blog so you don’t miss out on any tips. If you’re looking for a trainer, contact me or click on my link www.fitguy46personaltraining.com to get your free consultation. Make it a great day!!!

Philip “FitGuy46”

Real Talk: Can Exercise Actually Improve Your Mood?

Some days you don’t feel like you can’t even think about working out.

When people start exercising, “even if just a bit,” a number of things can happen, says Lisa Uebelacker, PhD, professor of psychiatry and human behavior at Brown University’s Alpert Medical School. For one thing, being active can boost your self-esteem, she says. It also helps people manage stress, lose weight, boost mental alertness and sleep better, according to the U.S. National Library of Medicine.

When it comes to more serious mental health concerns, exercise can help with depression, bipolar disorder and problems that often accompany mood disorders, like pain, anxiety and sleep disturbance (insomnia and sleep deprivation), according to a December 2017 review published in Current Behavioral Neuroscience Reports.

And a November 2019 study from Depression and Anxiety found physical activity lowers the risk of depression even in those who’re genetically predisposed to it or who’ve struggled with it in the past.

So how exactly does exercise affect mood? It’s complicated. A number of factors are involved. Exercise has long been associated with the release of endorphins (the brain chemicals behind the euphoric feeling known as runner’s high) and serotonin (aka the happy chemical), according to the American Council on Exercise (ACE).

There’s also evidence that a protein called brain-derived neurotrophic factor (BDNF) may play a key role. BDNF helps brain cells grow and thrive and aids cell-to-cell communication in the brain, according to the U.S. National Library of Medicine. And Boston University researchers suspect it “may be a primary mechanism of the anti-depressive effects of exercise.”

Exercising really does improve your mood, and that’s me speaking from experience. Follow me so you don’t miss any tips on fitness and nutrition. If you’re looking for help contact me or click on my link www.fitguy46personaltraining.com for a free consultation. Make it a great day!!!

Philip “FitGuy46”

Don’t Just Sit There, Move!


 Weight control is possible without traditional exercise (though there’s no substitute for true exercise).

Somehow during the last few decades, somewhere between 20 and 40 years of age, you’ve gained about 20 pounds. This didn’t have to happen–if you had walked an average of 150 more steps daily (which takes about three minutes) during a period you would normally have been sitting, chances are you would still have that same 20-year-old body. If only you’d paced around your office or home while you were on a three-minute phone call, or walked around your house once daily. If you had gone to the gym only ten times each year for approximately half an hour, engaging in a light workout, you would be 20 pounds lighter. And that’s without changing what you ate and drank during those 20 years!

Now, imagine you gained 40 pounds during the last 20 years. Simply double the above numbers and picture yourself 40 pounds lighter. You get the picture. Most people don’t gain weight because they are slothful creatures. Instead, slow, steady weight gain creeps up on us. Many people arrive at a point where they feel it’s too late, the damage is done, it’s too hard to lose weight or they don’t have enough time in their busy lives to make changes.


Take it up a notch


If you need to lose weight and don’t want it to take the 20 years it took to put it on—but at the same time you fall into that category of “no time” or “can’t stick to a diet”—use the formula above and accelerate it up to the point where you can erase the weight over the next year. Like the sound of losing weight without working out and dieting? Basically, you can consume the same foods and fluids but simply move more within your normal daily activities. Here is an example of what a 175 pound person, who does not wish to change his/her lifestyle and eating habits, can do to lose 20 pounds. Refer to “Your Life is Exercise” for additional calorie burning tips.


Start here


Put a stop to the instinctual habit that tells you to take the path of least resistance, the easy way out. Instead, choose to take the path of more resistance anytime you can. In other words, anywhere you can squeeze in some extra steps or movement, do it. Park further out from your destination, pace or stand at home or in the office while on the phone, reading or simply talking to someone. Think “why sit when I can walk or stand”? Get a pedometer and find out how many steps a day you are currently walking. Gradually add an extra 500 steps to your day until you are regularly averaging 2500 steps more per day than you were prior to reading this article. Maintain your same basic lifestyle and eating habits, but incorporate the “move when you can” attitude and stand or pace when performing tasks you previously would have done sitting down. You don’t have to do all this at once; break it up any way you want to. Just average an extra 2500 steps daily. For current physical activity guidelines, click here.



A little goes a long way


For a 175 pound person, every ten minutes of normal walking or pacing while doing something equates to burning approximately 20-30 more calories than sitting down doing the same activity. So, by moving upright for one hour (about 2500 slow steps) more than before, you will lose about 1.5 pounds per month or 18 pounds over the course of a year without working out in a gym (as long as your food intake doesn’t increase). If you did add gym time and a slight reduction in your food intake as well, you could lose significantly more. Not so daunting of a task anymore, is it? 
Note: the lighter you get, the fewer calories your body burns, so for every 5-7 pounds you lose, you should add about 500 more steps per day if you choose not to slightly reduce or alter your food intake. Continue the process until you achieve your goal weight.


Tips for extra movement in the gym


Use the same tips recommended in the “your life is exercise” section, but use them in the gym or while going to the gym. 

  • Park your car in a safe place at least 1250 paces from the gym 
  • Always pace or stand between sets 
  • Circuit train (i.e., move from one exercise to another with little to no rest but rotating body parts) 
  • Get all 2500 steps/day using cardio machines. On non-workout days, follow the daily life tips or simply do more steps during the three days you are in the gym using a treadmill, stepper, etc., to make the weekly total. 

Bottom line

Everyone sits at least an hour a day; the vast majority of people sit a minimum of eight. Find the parts of the day when you can stand, sit or pace while performing something you would normally do sitting down. No matter what you do or how, just be sure you have added an average of 2500 steps to your daily routine and as you lose weight, slowly increase your steps. Always remember, every calorie counts, in or out. That’s a scientific fact. Remember this: if you are wearing it, you ate it.

So there you have it, the easiest, least painful method to stop or reverse weight gain. This is something anyone can do and—most importantly—maintain.


Your Life is Exercise

Around the House

  • Get a cordless phone if you do not have one. Walk around the house or yard while you chat. 
  • Put away the remote control a few days a week and change channels on the TV itself. 
  • Forget the car wash! Do it yourself and burn about 200 cal. 
  • Cut back on your cleaning service; schedule them less frequently to save money and boost your activity. 
  • During commercial breaks on television: Unload one level of the dishwasher. Put in or take out one load of laundry. Clean out one shelf in the refrigerator. Clean out what’s fallen under the sofa cushions. Take out the trash. 
  • Put away laundry in smaller loads. You’ll make a few extra trips to burn some extra calories. 

Traveling

  • When traveling by air, walk around the airport till boarding time. 
  • Walk rather than using moving sidewalks. 
  • Walk to the airport gate or parking lot instead of using a shuttle. 
  • Walk to nearby restaurants rather than dining in the hotel. 

Errands on the Run

  • Bypass the drive through. Use walk-up options at the bank, pharmacy, cleaners, etc. Park at the back of the lot and walk. 
  • Carry smaller loads into the house to make a few extra trips. 
  • Hit the mall instead of the Internet. 
  • Take a lap of the mall or grocery store before starting to shop. 
  • When loading your purchases, park the shopping cart at the front of the car and carry the bags to the trunk. 
  • Offer to run errands for an elderly or ill neighbor or friend. 

At the Office

  • Take the stairs instead of the elevator. 
  • Get off the elevator two floors early—walk the rest of the way. 
  • Park a couple of blocks away from your office and walk. 
  • Use the restroom or coffee maker farthest from your office. 
  • Use a smaller water bottle and coffee cup. You’ll get up for refills more often. 
  • Take regular breaks and walk once around the office building. 
  • Walk to lunch instead of ordering it. 
  • Sit on a fitness ball instead of a chair. You’ll burn more calories and strengthen those abs. 
  • Waiting for copies? Take a quick walk while the copier finishes your job. 
  • Don’t eat at your desk. Take a walk, eat in a nearby park, or climb a few flights of stairs. 
  • Visit people’s offices instead of calling or e-mailing them. 
  • Walk the entire office a couple times/day. Visit departments you don’t normally deal with. 
  • Start an office walking club. You can meet before or after work or even at lunch. 

Do these things really add up and make a difference? Refer to the two figures below. They illustrate the impact adding daily movement can have on the same person. All of these “little” tweaks to your daily activity have a significantly greater impact than the daily exercise session. Now, if you did both you’d be golden!

So there you have it. Follow these tips to increase your calorie burn. If you’re looking for help, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Don’t Just Sit There, Move!


 Weight control is possible without traditional exercise (though there’s no substitute for true exercise).

Somehow during the last few decades, somewhere between 20 and 40 years of age, you’ve gained about 20 pounds. This didn’t have to happen–if you had walked an average of 150 more steps daily (which takes about three minutes) during a period you would normally have been sitting, chances are you would still have that same 20-year-old body. If only you’d paced around your office or home while you were on a three-minute phone call, or walked around your house once daily. If you had gone to the gym only ten times each year for approximately half an hour, engaging in a light workout, you would be 20 pounds lighter. And that’s without changing what you ate and drank during those 20 years!

Now, imagine you gained 40 pounds during the last 20 years. Simply double the above numbers and picture yourself 40 pounds lighter. You get the picture. Most people don’t gain weight because they are slothful creatures. Instead, slow, steady weight gain creeps up on us. Many people arrive at a point where they feel it’s too late, the damage is done, it’s too hard to lose weight or they don’t have enough time in their busy lives to make changes.


Take it up a notch


If you need to lose weight and don’t want it to take the 20 years it took to put it on—but at the same time you fall into that category of “no time” or “can’t stick to a diet”—use the formula above and accelerate it up to the point where you can erase the weight over the next year. Like the sound of losing weight without working out and dieting? Basically, you can consume the same foods and fluids but simply move more within your normal daily activities. Here is an example of what a 175 pound person, who does not wish to change his/her lifestyle and eating habits, can do to lose 20 pounds. Refer to “Your Life is Exercise” for additional calorie burning tips.


Start here


Put a stop to the instinctual habit that tells you to take the path of least resistance, the easy way out. Instead, choose to take the path of more resistance anytime you can. In other words, anywhere you can squeeze in some extra steps or movement, do it. Park further out from your destination, pace or stand at home or in the office while on the phone, reading or simply talking to someone. Think “why sit when I can walk or stand”? Get a pedometer and find out how many steps a day you are currently walking. Gradually add an extra 500 steps to your day until you are regularly averaging 2500 steps more per day than you were prior to reading this article. Maintain your same basic lifestyle and eating habits, but incorporate the “move when you can” attitude and stand or pace when performing tasks you previously would have done sitting down. You don’t have to do all this at once; break it up any way you want to. Just average an extra 2500 steps daily. For current physical activity guidelines, click here.



A little goes a long way


For a 175 pound person, every ten minutes of normal walking or pacing while doing something equates to burning approximately 20-30 more calories than sitting down doing the same activity. So, by moving upright for one hour (about 2500 slow steps) more than before, you will lose about 1.5 pounds per month or 18 pounds over the course of a year without working out in a gym (as long as your food intake doesn’t increase). If you did add gym time and a slight reduction in your food intake as well, you could lose significantly more. Not so daunting of a task anymore, is it? 
Note: the lighter you get, the fewer calories your body burns, so for every 5-7 pounds you lose, you should add about 500 more steps per day if you choose not to slightly reduce or alter your food intake. Continue the process until you achieve your goal weight.


Tips for extra movement in the gym


Use the same tips recommended in the “your life is exercise” section, but use them in the gym or while going to the gym. 

  • Park your car in a safe place at least 1250 paces from the gym 
  • Always pace or stand between sets 
  • Circuit train (i.e., move from one exercise to another with little to no rest but rotating body parts) 
  • Get all 2500 steps/day using cardio machines. On non-workout days, follow the daily life tips or simply do more steps during the three days you are in the gym using a treadmill, stepper, etc., to make the weekly total. 

Bottom line

Everyone sits at least an hour a day; the vast majority of people sit a minimum of eight. Find the parts of the day when you can stand, sit or pace while performing something you would normally do sitting down. No matter what you do or how, just be sure you have added an average of 2500 steps to your daily routine and as you lose weight, slowly increase your steps. Always remember, every calorie counts, in or out. That’s a scientific fact. Remember this: if you are wearing it, you ate it.

So there you have it, the easiest, least painful method to stop or reverse weight gain. This is something anyone can do and—most importantly—maintain.


Your Life is Exercise

Around the House

  • Get a cordless phone if you do not have one. Walk around the house or yard while you chat. 
  • Put away the remote control a few days a week and change channels on the TV itself. 
  • Forget the car wash! Do it yourself and burn about 200 cal. 
  • Cut back on your cleaning service; schedule them less frequently to save money and boost your activity. 
  • During commercial breaks on television: Unload one level of the dishwasher. Put in or take out one load of laundry. Clean out one shelf in the refrigerator. Clean out what’s fallen under the sofa cushions. Take out the trash. 
  • Put away laundry in smaller loads. You’ll make a few extra trips to burn some extra calories. 

Traveling

  • When traveling by air, walk around the airport till boarding time. 
  • Walk rather than using moving sidewalks. 
  • Walk to the airport gate or parking lot instead of using a shuttle. 
  • Walk to nearby restaurants rather than dining in the hotel. 

Errands on the Run

  • Bypass the drive through. Use walk-up options at the bank, pharmacy, cleaners, etc. Park at the back of the lot and walk. 
  • Carry smaller loads into the house to make a few extra trips. 
  • Hit the mall instead of the Internet. 
  • Take a lap of the mall or grocery store before starting to shop. 
  • When loading your purchases, park the shopping cart at the front of the car and carry the bags to the trunk. 
  • Offer to run errands for an elderly or ill neighbor or friend. 

At the Office

  • Take the stairs instead of the elevator. 
  • Get off the elevator two floors early—walk the rest of the way. 
  • Park a couple of blocks away from your office and walk. 
  • Use the restroom or coffee maker farthest from your office. 
  • Use a smaller water bottle and coffee cup. You’ll get up for refills more often. 
  • Take regular breaks and walk once around the office building. 
  • Walk to lunch instead of ordering it. 
  • Sit on a fitness ball instead of a chair. You’ll burn more calories and strengthen those abs. 
  • Waiting for copies? Take a quick walk while the copier finishes your job. 
  • Don’t eat at your desk. Take a walk, eat in a nearby park, or climb a few flights of stairs. 
  • Visit people’s offices instead of calling or e-mailing them. 
  • Walk the entire office a couple times/day. Visit departments you don’t normally deal with. 
  • Start an office walking club. You can meet before or after work or even at lunch. 

Do these things really add up and make a difference? Refer to the two figures below. They illustrate the impact adding daily movement can have on the same person. All of these “little” tweaks to your daily activity have a significantly greater impact than the daily exercise session. Now, if you did both you’d be golden!

So there you have it. Follow these tips to increase your calorie burn. If you’re looking for help, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Nutrition Myth – High protein diets are not healthy and are less effective than traditional low fat, high carbohydrate diets in producing weight loss

Things have changed over the years in how scientists and nutrition professionals view dieting and what is truly considered “high protein.” When it comes to health, as long as the diet falls within the current and much wider range of acceptable amounts of protein, carbs and fats (45-65% Carbs, 10-30% Protein, 20-35% Fat), then the best diet for producing weight loss is the one that works for the individual.

As long as the diet does not vastly exceed the guidelines, weight loss itself trumps the dieting method when it comes to improving health. In other words, weight loss is the primary driver of health improvement rather than the type of diet used. Other important facts to consider are presented here.
The current recommendation for protein is 10 to 30 percent of total daily calories. Therefore, diets that were once considered high in protein (e.g. 40/30/30, Zone Diet) are well within recommended guidelines and are widely acceptable among scientists and nutrition professionals.

Low-carb diets (e.g. Atkins) are those that severely restrict daily carbohydrate intake to below recommended levels (< 130 g/d) and allow unlimited protein and fat intake. Protein intake often falls within guidelines while fat intake exceeds guidelines (>35% of total calories). A recent review evaluating the safety and effectiveness of low-carb versus traditional high-carb, low fat diets has found that low-carb diets produce greater weight loss at six months but the diets are equally effective after one year.

The effectiveness of low carb/high-protein diets is likely be due to 1) protein’s increased ability to prolong the feeling of satisfaction when compared to carbohydrates and 2) limiting food choices to mostly protein and fat sources which often leads to fewer calories consumed daily. Despite this, widespread use of low-carb diets is not recommended because of adverse changes in LDL (“bad”) and total cholesterol levels. It’s also important to note that drop-out rates were significantly high – almost 50% for both diets — and that most people who lose weight return to their original weight within three to five years.

Although participants of the National Weight Control Registry represent a model for long-term weight loss success, this population represents a very small percentage of those who attempt weight loss. Therefore, to lose weight individuals should select sustainable eating patterns and activity behaviors that create a calorie deficit and regularly check weight, inches gained/lost or body composition to determine if adjustments are needed. Gaining continuous visibility of weight changes and self-regulating food intake and activity are critical for maintaining losses.

Don’t believe the myths. Always get the facts when it comes to health, nutrition, and fitness. Follow my blog to get information and tips. If you need help getting started on your health and fitness journey contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Introduction To Basic Nutrition

Understanding basic nutritional concepts and the components of a healthy diet is important to everyone. Proper nutrition is vital to an individual’s health and wellness as well as peak athletic performance. Major causes of death and disease are intimately linked to poor diet and a lack of physical activity, and an inadequate diet is associated with several chronic diseases including heart disease, certain cancers, hypertension, Type II diabetes and osteoporosis. Given the importance of optimal nutrition to health and longevity; it is important to gain knowledge of proper nutrition and dietary habits. The objectives of this section are to specifically explore basic nutritional concepts and recommendations and dietary supplements and how they relate to maintaining health and longevity.

Nutrition Terms 
Diet is a term used to describe the foods and beverages we consume, whereas a nutrientis any substance found in food and beverages that can be used by the human body for energy, building tissue or regulating bodily functions. Essential components to optimal health and wellness must be obtained through the diet and cannot be made by the body. The term macronutrientis used to describe nutrients needed in large amounts such as carbohydrates, protein and fats. Vitamins and minerals are considered micronutrients because they are required in smaller amounts.

Dietary Guidelines for Americans
The Dietary Guidelines for Americans (DGA) are based on peer-reviewed, scientific data and are updated every five years by the United States Department of Agriculture and the Department of Health and Human Services (USDA-DHHS). The goal of these recommendations is to promote health and prevent major chronic diseases such as cardiovascular disease and osteoporosis. The top causes of death in the United States are linked to a poor diet, lack of physical activity and excessive calorie intake. The take home message of the DGA is to encourage Americans to eat less, move more and make wiser food choices. 

Making Wise Choices
Making wise food choices includes consuming a wide variety of nutrient-dense foods such as whole grains, fruits, vegetables, legumes and lean protein. Saturated and Trans fats, salt, cholesterol, sugar and alcohol should be limited. To prevent unwanted weight gain, calorie intake should be equal to calories expended. This can be accomplished by adopting eating patterns established by the Food Guide Pyramid or Dietary Approaches to Stop Hypertension (DASH) diet. Both plans have a wide range of calorie levels that meet the needs of various age and gender groups. The DGA also recommends regular physical activity while minimizing sedentary behaviors.

An alternative approach to the USDA’s food guide pyramid is the Healthy Eating Pyramid, created by the Harvard School of Public Health. This pyramid addresses the shortcomings of the Food Guide Pyramid by distinguishing between whole grains and refined, processed foods, separating red meat from other protein sources and emphasizing healthy fats. Furthermore, the Healthy Eating pyramid is grounded in daily exercise in conjunction with weight control and incorporates alcohol in moderation. The Healthy Eating pyramid recognizes the value of a daily multivitamin to make up for dietary shortcomings and vitamin D/calcium supplements, nutrients most Americans are lacking due cultural food preferences, poor food choices or lactose intolerance (the inability to breakdown milk sugar).

Understanding What We Eat
Despite the numerous and widespread guidelines for adopting a healthy diet, most people miss the mark. Only three percent of the U.S. population meets four of the five recommendations for the intake of fruits, vegetables, grains, milk products, meat and bean food groups.[8] In a 2005 national survey of fruit and vegetable intake, 76 percent of Americans consumed less than the recommended five or more servings of fruits and vegetables per day. In contrast, the top five consumed foods among Americans include 1) sugared beverages; 2) cake and sweet rolls; 3) hamburgers; 4) pizza; 5) potato and corn chips.[9] These items are high in added sugars, fat, salt and calories which experts agree should be consumed in limited amounts. It is imperative to recognize that eating these foods frequently is indicative of poor dietary habits which ultimately lead to excessive calorie intake, inadequate nutrient intake, unwanted weight gain and related health problems.

The Nutrients
There are six classes of nutrients:

  • Carbohydrates 
  • Proteins 
  • Lipids – fats and oils 
  • Vitamins 
  • Minerals 
  • Water 

Normal growth, development and optimal functioning of the human body require 45 essential nutrients that must be supplied by the diet. Essential nutrients are needed by the body but are not produced by the body. A low intake of any of the essential nutrients increases the risk of developing a deficiency or adverse changes in health.

Nutrition is a priority in health and fitness goals. Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Guidelines for Portion Sizes

The standard serving sizes are often much less than what people actually eat. Many individuals often believe they’re eating fewer calories than they take in, which can lead to unwanted weight gain. Here are a few guidelines to help you control your portions, calories, waistline, and ultimately your health.

You are What you Eat – AND How Much
The number of servings you should eat each day from each food group is based on your body’s calorie needs, your preferences, activity level and goal. Since weight gain results from eating more calories than you take in, keep in mind that how much you eat is just as important as what you eat.

If you’re just beginning your health and fitness journey and you need help, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

How You May Be Sabotaging Your Weight

Weight Control Basics

woman with water bottle

You may recall from Weight Control 101 that your weight is determined by the calories you take in and the calories you burn on a daily basis. If you’re like most adults, you’ve been taking in more calories than you burn and you have excess body fat that you’d like to get rid of. If you’re not like most adults, consider yourself warned as experts predict that 9 out of 10 people will become overweight or obese at some point in their lifetime.  This underscores the importance of consistently balancing the calories you take in with the right amount of activity, especially since the majority of people pack on the pounds slowly and steadily without really noticing it. Years of misjudging your intake by just a few calories at a time will end up sabotaging your weight. For example, if you gain the average amount of one pound per year, this means you’re off by only 10 calories a day. After 20 to 30 years, you’ll end up 20 to 30 pounds overweight. To help you avoid this, here are common ways people underestimate the calories they take in and unknowingly eat more than they realize.


What you don’t know WILL hurt you

Research shows that most people: 1) don’t know how much to eat to control their weight;  2) don’t accurately judge the calories they take in and 3) have no idea they take in extra calories in different situations.  
In a recent national survey, only 15 percent accurately estimated how many calories they should eat to maintain their weight.    Ask yourself – how many calories should I eat to maintain my weight? This begs the question – is it possible to maintain a healthy weight without knowing how many calories to eat? Certainly, if you keep regular tabs on your waistline and make the needed adjustments to your diet or activity level. Studies on college freshmen showed that daily weighing helped maintain body weight whereas those who did not weigh daily gained nearly seven pounds in ten weeks.   Since most people don’t weigh themselves daily or even monthly, they don’t notice the weight creeping on. And as you can see, what you don’t know WILL hurt you.


You eat more than you think you do

Let’s say you do know how many calories to eat to manage your weight. The next question is – do you accurately judge how much food you eat? Not according to research. When people are asked to record how much they consume, they consistently underestimate.  , ,   Overweight and obese women tend to underestimate more than other people, and it worsens as body mass index (BMI) goes up.  ,  That is, the higher the BMI, the fewer calories people report eating. Meal size also affects how accurate we are. The larger the meal, the more we misjudge how much we eat. One study demonstrated that participants underestimated a large meal by up to 1,000 calories.   If you ate an extra 1,000 calories once a week without making up for it with more activity, you’d gain almost 15 pounds in a year. An extra 1,000 calories equates to eating one more slice of meat lover’s pizza and one more fruit smoothie. The bottom line is we eat more than we think we do, making weight control quite challenging.  


You eat more and don’t even realize it

Studies have also shown that people unknowingly consume more calories in the following situations:   
• Food is presented in large quantities (restaurants, parties)
• A wide variety of food is present (buffets,  all you can eat)
• More people are present
• Being distracted and doing something else (watching TV)
• Eating out of large packages (bag of chips, tub of ice cream)
• Tempting foods are within reach and within eyesight
• Frequently dining out

By becoming aware of how you eat in these situations, you’ll be better equipped to control the amount of food you take in.


Get informed and take charge

One of the most effective ways to get informed about the way you eat is to track it regularly. People who do lose more weight.   To avoid calorie amnesia, jot down everything you consume right away. Start to pay attention to the calorie content of the items you choose by reading food labels and looking up the calorie content of restaurant foods and beverages. Keep in mind that many beverages contain calories so be sure to count those tea drinks, sports drinks and alcohol.  They add up quickly especially if you’re thirsty. In certain states it is now required by law to post the calorie content directly on the menu board. You’ll think twice once you realize your favorite coffee drink and muffin has 1,000 calories. If you’re really motivated, weigh and measure the amount of food you eat with a food scale, measuring cups and measuring spoons and calculate the calories you take in. This pocket size Calorie, Fat and Carb Counter contains thousands of common foods, restaurant items and useful information. Since humans are creatures of habit, you’ll get familiar with the items you eat regularly and measuring will no longer be necessary. The idea is to get educated on how much you eat.

To prevent unconsciously eating excess calories, follow these tips:

  • Eat and only eat. Avoid being distracted during mealtimes or snack times. 
  • Eat from smaller plates, bowls and glasses.
  • Portion out your food and avoid “family style” eating or eating out of the package.
  • When you dine out, control the portion sizes by sharing meals or packaging some to take home right away.
  • During social occasions, decide on what you’re going to eat and stick to it. Otherwise you’ll graze mindlessly.
  • Limit your alcohol intake. Alcohol tends to stimulate appetite and reduce your awareness of what you’re eating and how much. 
  • Keep snacks, treats and tempting foods out of reach.
  • The old adage “knowledge is power” is true for weight control if you use it to make informed decisions.


It’s not rocket science if you judge by RESULTS over time

It’s challenging to manage something you aren’t aware of and don’t keep track of. Since only one third of the population acknowledges that calories are responsible for weight gain, it’s no wonder there’s an obesity epidemic. 21 (And by the way, it’s no coincidence that one third of adults have a healthy body weight.) Knowing how much you consume is a key part of successful weight control, but even if you don’t know – the scale will tell you. If the number on your scale increases over time, you’re taking in more calories than you’re burning – PERIOD. The solution is to burn off that extra fuel by moving more and eating fewer calories. If you don’t measure your results by checking your weight regularly, you’ll end up sabotaging your waistline and likely your health.

It’s critical that you monitor the calories that you eat and the calories that you burn to achieve your weight loss goals. If you need help getting started, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Weight Control 101

One factor determines your weight …calories.

Controlling your weight comes down to one thing – managing calories. Your body is a complex machine that requires fuel to run your metabolism and perform all movement. Calories from the food and beverages you consume provide this fuel. If you burn all the fuel you take in, your weight will remain stable. If you end up with excess fuel that isn’t burned, it will be stored as body fat and your weight will increase. Similarly, if you burn more fuel than you take in, you’ll lose weight – it’s that simple. By managing the calories you take in and the calories you burn, you can successfully control your weight.

So why have the majority of adults become overweight or obese in recent decades? Taking in more fuel than the body burns mostly as a result of lifestyle changes. Manual labor is now performed by machines and computers. Very few calories are burned during our daily routine because work, transportation, recreation and entertainment are mostly sedentary. People eat out more frequently and enticing food is offered everywhere in large quantities, day or night. Because humans have a natural tendency to preserve energy and eat even when we’re not hungry, modern lifestyle easily leads to unburned fuel and unwanted weight gain.


Beware of the creeping waistline

Experts predict nine out of ten people will be overweight or obese at some point in their lifetime.   However, most people don’t realize they’re becoming overweight because it happens fairly slowly. The average yearly weight gain among adults is one to three pounds.  This means most people are off by only 20 to 30 calories a day.  Small changes such as skipping those last few bites or taking 200-300 extra steps per day will keep you trim and away from weight loss diets. But keep in mind as you get older, you’re likely to burn fewer calories because your daily routine changes.  Because of this, you’ll have to become aware of the calories you take in and how much (or how little) you move.  And to keep your weight in check, you’ll need to get on the scale or measure your waistline more than once a year. 


Boost your calorie IQ

One of the most effective weight control tools is tracking what you eat. An old fashioned pen and paper work just fine but online trackers also offer support and feedback. After a week or so, you’ll be amazed at how much you learn and your calorie IQ will get a huge boost. Those who consistently track what they eat lose more weight and are more successful at keeping the weight off.  Doing so will help you decide where to cut back – skip a regular 20 ounce soda and save 250 calories, switch from whole milk to skim milk and save 50 calories a cup, go for regular coffee instead of a regular blended drink and save 300 calories. If you’d rather reduce the portions of the foods you currently eat, that is a good option. Remember, small changes tend to be the most effective because they withstand the test of time. 


Check your surroundings

Scientific studies reveal that your surroundings influence the amount we eat.  The bigger the portions, the more you’ll eat. If you see or smell tempting foods, you’re likely to eat them. If you’re in a social setting, at a buffet or drinking alcohol, you’ll probably eat more. If you watch TV while you eat, you’ll overeat. So control your environment by limiting portion sizes, keeping tempting foods out of sight (and out of mind) and game planning before social events. For instance, you may decide to eat or exercise before the party.  In any case, be conscious of your environment otherwise you’ll take in more calories without even noticing it.


Step up your activity level

Every calorie you consume or have stored on your body can be burned through activity. If weight control is the goal, step up your activity level. Start by determining how active you are by using a pedometer to measure the steps you take. Gradually increase your daily steps any way you can – short walks, more chores, pacing while watching TV or talking on the phone and of course, climbing stairs at every opportunity. If you prefer the gym, that’s fine too as long as you’re burning more calories by working harder or adding to your regular workouts. Keep in mind that the more active you are, the more fuel your body burns. This means you can speed up your weight loss efforts or choose to eat more. For current physical activity guidelines, click here.


Monitor your progress and adjust

Monitor your progress at least once a week by weighing in or taking your circumference measurements. For accuracy purposes, it’s best to check your weight at the same time of day with the same clothing. Also, consider weighing in mid week because weight fluctuations tend to occur after a weekend of dining out or indulging. Because weight can fluctuate on any given day, judge your progress over time. If your results aren’t moving in the right direction after any two to three week period, you’ll need to adjust. Reduce the calories you take in or increase movement until you make progress.


Set goals and get support

Set a short term and long term goal and write them down.  In doing so, you make a commitment to yourself which helps propel you into immediate action. Healthy weight loss for most people is half a pound to two pounds per week but the more weight you have to lose, the faster you can lose it. One pound of body fat contains approximately 3,500 calories. Use the table below to determine how many extra calories you’ll have to burn or cut out of your diet each day for different weight loss goals.

Finally, get support from a friend, family member or from our online community. The key to weight control is managing calories, and by staying persistent and consistent you’ll eventually reach your goal.

Managing your calories to control your weight is a major factor. If you need my help getting started on your health and fitness goals, contact me or click on my link www.fitguy46personaltraining.com for a free consultation. Make it a great day!!!

Philip “FitGuy46”

Why Food Logging is Critical for Weight Control

Food Logging – A Powerful Weight Loss Tool

You may surprised by the fact that losing weight is not the main challenge for most people. Keeping it off is much more of a struggle. In fact, only a small percentage of those who lose at least 10 percent of their initial body weight manage to sustain their results. The remaining majority regain all of the weight lost within three to five years.

This is likely due to the way many individuals go about losing weight – short-term, or fad diets. The issue with diets is that they tend to be a temporary fix and the eating rules are difficult to sustain. Although you lose weight initially, once you resume your old habits, the weight comes back and often more. It is simply unnatural to cut out whole food groups and drastically cut calories – our bodies will fight it.

For you to lose weight and keep it off for good, you’ll have to adjust your food choices and activity level permanently. That means the changes you make should be something you can see yourself doing for the rest of your life. And they don’t have to be earth shattering. Perhaps you switch regular soda for diet and save 200 calories a day. And maybe you add a 15 minute walk twice a day and burn 200 more calories, but the bottom line is they’re doable for life.

Remember, the only proven method to lose weight is to burn more calories than you take in, and research shows that different eating patterns, whether high-carb, low-carb, low-fat or high-fat, can all yield results as long as you burn more than you take in. Only you can determine what works best for you.

So how do you change or adjust your eating and activity habits? You must first be fully aware of your body’s needs and what you’re doing now – and you probably aren’t. Studies show that most people:

  • Don’t know how much to eat to maintain their current weight 
  • Believe  they eat less than they actually do 
  • Have no idea they take in extra calories in different situations 
  • Slowly gain 1-3 pounds a year during adulthood until they are overweight or obese 

The solution to becoming aware of your food choices and how much you’re eating is to simply pay attention by tracking everything you consume. When you track what you eat, you can’t help but notice the types of foods you’re eating, the calories in those items, and how your choices affect your weight, appetite and energy levels.

I have a program that shows you the number of calories you should eat daily to reach your goal, and by tracking your calories it becomes clear when you need to make an adjustment. Without knowing what and how much you’re eating – it’s difficult to make educated decisions. For example, if your daily calorie budget is 1,600 and you eat 1,000 for breakfast, you know you have 600 left for the rest of the day.

At this point it’s clear that you’re probably eating too many calories at breakfast and it’s wise to adjust your food choices. You can adjust the portion size of that meal or the choose different foods that have fewer calories and hopefully more nutrients. Again, it’s your decision.

If you still need a reason to track your calories, here it is – you’ll get twice the results. A large study spanning almost 3 years showed that people who kept tabs of their daily food intake lost twice as much weight as those who didn’t. In this day and age where food is everywhere any time of day and in very large quantities, you can’t afford to be unconscious of your choices.

By paying attention to portion sizes, calories and nutrients in foods, you become equipped with new knowledge and therefore, new power to reach and maintain your goals. It is true that knowledge is power, but only if you use that knowledge by taking action. Take action and start logging your food today.

This was me back in 2013.
This is me in 2020.

I lost 25 pounds. After losing that 25 pounds my goal was to gain muscle. I achieved both of my goals and continue to keep the weight off through exercise and healthy eating habits. It takes hard work, dedication, and discipline but it can be done.

If you need help getting started, contact me or click on my link www.fitguy46personaltraining.com for a free consultation. Make it a great day!!!

Philip “FitGuy46”

Anxious? Try These 6 Diet Tweaks to Help You Find Calm

By Christina Vercelletto May 19, 2020 Medically Reviewed by Claudia Thompson, PhD, RD

If you’re feeling a little more on edge than usual lately, you’re certainly not alone. With the whole world trying to hold it together in the face of COVID-19, it seems everybody is at least a little anxious these days.

A good diet for anxiety includes plenty of fresh, healthy foods.

What to do? Well, the first step toward reining in that anxiety may be to look at what you’re eating.

“A balanced diet helps us stay grounded and more resilient by balancing hormones, neurotransmitters and blood sugar, which all contribute to an emotional state of wellbeing,” says Cindy Klinger, RDN, LDN, an integrative dietitian at Cambiati Wellness.

Indeed, a healthy diet is linked to lower levels of anxiety, according to a January 2017 study in BMC Medicine. And it may even have the power to increase happiness, life satisfaction and overall wellbeing, per an August 2016 American Journal of Public Health study that included more than 12,000 people.

Here, we’ll dig into what healthy eating means in this context and some diet dos and don’ts when you’re trying to find your zen.

1. Eat More Fatty Fish

The healthy diet described in the BMC Medicine study was based on the Mediterranean diet, and a staple of that eating pattern is fatty fish like wild salmon, mackerel, sardines and trout.

These are all high in zinc, Klinger says, which is a nutrient some people with anxiety may be lacking. Plus, the omega-3 fatty acids these fish contain play a vital role in brain health overall, she adds.

One meta-analysis, published September 2018 in JAMA Network Open, reviewed 19 clinical trials and found that omega-3 fatty acid supplements — which are usually derived from fish oil — may help ease anxiety symptoms in people diagnosed with a range of physical and mental health problems. (The authors noted that larger trials still need to be done, though.)

Tip

The 2015-2020 Dietary Guidelines for Americans recommend aiming for about two servings (8 ounces total) of seafood per week.

2. Nosh on Pickles and Sauerkraut

Probiotic-rich fermented foods, including pickles and sauerkraut as well as yogurt and kefir, have been linked to lower anxiety levels.

One August 2015 study in the journal Psychiatry Research found a link between probiotic foods and less social anxiety, specifically, although the authors note that more research needs to be done to establish more than correlation.

3. Up Your Fruit and Veggie Intake

Fresh produce tends to be a very good source of antioxidants, and anxiety is thought to correlate with a lowered total antioxidant state, revealed March 2014 research in Current Neuropharmacology. So it’s plausible, then, that enjoying plenty of antioxidant-rich foods may help you feel more settled.

However, only one in 10 adults gets the recommended servings of fruits and veggies each day, according to the Centers for Disease Control and Prevention (CDC).

Tip

Aim to eat 2 cups of fruit and 2 to 3 cups of vegetables every day, per the CDC.

4. Limit Alcohol and Caffeine

The immediate effect of alcohol may be calming. But as alcohol is processed by your body, it can interfere with sleep — and a lack of quality sleep can perpetuate anxiety, per Harvard Health Publishing.

Caffeine affects everyone differently, but it can make some people feel nervous and jittery. It can also interfere with sleep, according to the Mayo Clinic.

Drink Plenty of Water

Even mild dehydration can affect your mood, according to an August 2018 analysis of 33 studies published in Physiological Reports.

Tip

How much water do you need? As a general rule of thumb, divide your body weight by two for the number of ounces you should consume every day.

6. Don’t Skip Meals

Going too long without eating may cause your blood sugar to drop, making you feel jittery and worsening underlying anxiety, according to Harvard Health Publishing.

This is especially true if you’re eating more simple carbs and processed foods (think: white bread and rice, sweets and soda), which can spike your blood sugar. Complex carbohydrates, on the other hand, are metabolized more slowly, and thus help maintain a more even blood sugar level, which creates a calmer feeling.

Examples of complex carbs include the following, according to the U.S. National Library of Medicine:

  • Oatmeal
  • Brown rice
  • Quinoa
  • Potatoes
  • Beans
  • Peas
  • Lentils

An Important Note to Keep in Mind

More and more studies are linking the foods we eat to our mental state, but plenty of research still needs to be done to fully understand the connection, especially when it comes to causation vs. correlation.

There’s no drawback to adopting a healthier diet, but there’s no evidence that certain foods or eating approaches can treat or cure mental illnesses. In other words, diet adaptations should not take the place of traditional mental health treatments. If your COVID-triggered anxiety is interfering with your daily life and you can’t seem to manage it well on your own, consult with your doctor or another health care professional to get the help you need.

I’m a certified personal trainer. I can’t diagnose mental health. I posted this for your knowledge. It doesn’t hurt to start adopting healthier eating habits. I’m here if you need help with your fitness and nutrition goals. Contact me or click on my link www.fitguy46personaltraining.com for your free fitness consultation. Make it a great day!!!

Philip “FitGuy46”

The Optimal Squat Depth for Glute Gains, Explained

Performing a deep squat will enhance your workout results.

Squats are a must-have staple in any leg-day routine. But since they mostly rely on your quads, you may need to tweak how you do them in order to target your glutes more. So how low can (or should) you go?

For maximum booty gains, your squat depth matters, and you may not be squatting low enough. Deep squats are optimal for growing and strengthening your glute muscles. But before you start dropping it low, make sure your form and mobility are on par.

Start Squatting for Lower-Body Strength

Whether you want to strengthen your glutes, quads or hamstrings, squats have you covered. But the benefits don’t stop there. Squats are a fundamental movement pattern that can help you stay injury-free as you perform day-to-day tasks, according to the American Council on Exercise. Just make sure you nail your basic squat before squatting super low.

Body-Weight Squat

  1. Stand with your feet slightly wider than hip-width apart, toes slightly turned out, hands at your sides.
  2. Keeping your core tight and back neutral, shift your weight into your heels and push your hips back behind you.
  3. Keep your chest up as you bend at the knees and lower your hips toward the ground.
  4. Lower until you reach about 90 degrees or slightly below while maintaining a flat back. Keep your knees pressing slightly out to avoid caving in.
  5. Pause for a moment, then press into your heels, push your hips forward and return to standing.

Then Drop It Low for Glute Gains

After a few squat sessions, you’ll realize the deeper you squat, the harder it is to get back up. Although they’re more challenging, deep squats (squatting below 90 degrees) will actually lead to more muscle and strength gain, says Noam Tamir, CSCS, owner and founder of TS Fitness.

“The lower you go, the more strength you can gain,” says Tamir. “It does require more stability, mobility and skill, so there is an increased chance for injury.” To stay injury-free, follow Tamir’s tips below.

Deep Squat

  1. Stand with your legs slightly wider than hip-width apart, toes pointing out slightly. 
  2. Bracing your core, push your hips back behind you and shift your weight into your heels.
  3. Keeping a flat back, bend at the knees and lower your hips toward the ground. 
  4. With your chest up, lower until your glutes hover a few inches above the ground. 
  5. Push your knees out and keep your back flat. 
  6. Press into your heels and, keeping a neutral spine, return to standing. 

Tip

Only squat as low as you can go while maintaining good form, Tamir says. If you begin to feel any pain, you should limit your range of motion and stop your squats a little higher.

If you don’t quite have the range of motion required for a deep squat, even getting to 90 degrees (or just slightly below) will still boost muscle gain, Tamir says. This depth isn’t quite as affective as the deep squat, but it requires less stability, mobility and skill to perform, meaning there’s a lower risk of injury.

If you can’t squat to 90 degrees, though, you’re probably not gaining much strength or size in your glutes (or the other muscles in your lower body), Tamir says. In that case, you’ll want to focus on building your mobility and improving your form (see below for some mobility moves).

Now Improve Your Deep Squat

To stay injury-free, your form is top priority as you play with different squat depths. Keep your spine neutral at all times and avoid rounding your back, Tamir says. If you’re unable to keep a neutral spine, lower the weight you’re lifting or work on your ankle and hip mobility to get into proper position.

Avoid bouncing at the bottom of your squat, no matter how low you go. This little cheat may help you stand up more easily, but it also puts stress on your joints, especially the knees. Bouncing also takes the work away from your muscles, limiting your strength gain. Instead, keep the entire motion controlled.

Knees caving in is another common mistake Tamir sees with deep squats. This can happen if your glutes are weak or if your feet pronate (roll inward). Imagine you’re corkscrewing your feet into the floor, he says. This will help lift the arches and activate your glutes.

Deep Prayer Squat

  1. Stand with your feet slightly wider than hip-width apart. 
  2. Push your hips back and lower into a squat, bending at your knees. 
  3. Tuck your pelvis and squat as low to the ground as possible, keeping your feet rooted into the ground.
  4. Bring your hands to prayer position in front of your chest and press your elbows into your inner thighs to open up the hips. 
  5. Hold here for 20 to 30 seconds before returning to standing. 

Child’s Pose With Thoracic Spine Rotation

  1. Kneel on the ground on your hands and knees.
  2. Sit your hips back toward your heels and, with your feet tucked, rest your butt on your heels.
  3. Stretch your arms out in front of your body along the floor.
  4. Bring your right hand behind your head, bending at the elbow.
  5. Holding the rest of your body still, raise your elbow up toward the ceiling, rotating slightly.
  6. Pause for a moment, then lower your elbow back down to head height.
  7. Perform this movement several times, then repeat on the other side.

So there you have it. Follow these tips to get that bigger stronger booty. If you have any questions or need any help, contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

You’re Not Losing Weight

News flash: Your weight-loss diet shouldn’t leave you starving.

If your weight loss grinds to a halt, you might think that slashing more calories is the solution. It’s probably not.

Though it sounds counterintuitive, your low-calorie diet could be the reason you’ve stopped shedding pounds in the first place.

“Whenever you limit calories to lose weight, your metabolism can go through a process called adaptive thermogenesis,” Moskovitz says. When this happens, your metabolism may slow down.

Essentially, when you cut too many calories, your body goes into survival mode, so it burns fewer calories to preserve energy. In short, your body is protecting you from what it perceives as starvation.

To make matters worse, restrictive dieting may even raise your levels of cortisol, a stress hormone linked to increased appetite and belly fat, according to a May 2010 study published in Psychosomatic Medicine.

This is a great read. I hope it gives you a little insight into weight loss. Follow my blog to get updates and tips on fitness and nutrition. If you’re looking for help, contact me or click on my link www.fitguy46personaltraining.com for a free consultation. Make it a great day!!!

Philip “FitGuy46”

The 10-Minute Full-Body Workout You’ll Be Doing All Summer

You can do this 10-minute total-body routine anywhere — bring your friends!

For amazing results, go through three rounds of 15 reps for each move, using five- to 10-pound weights.

Jump Squat

The jump squat sculpts your booty, quads and core and raises your heart rate.
  1. Stand tall with your feet hip-width apart. 
  2. Push your hips back and lower into a squat. 
  3. Driving through your heels, lift off the ground and jump as high into the air as possible. 
  4. Land softly in a squat position and go straight into the next rep. 

Targets: booty and quads

Deadlift

Tone It Up's Katrina Scott demonstrates deadlift

The deadlift tones your booty and hamstrings.

  1. Stand with your feet hip-width apart and your knees slightly bent while holding a dumbbell in each hand, palms resting in front of your thighs.
  2. Hinge from the hips and lower the dumbbells. Make sure to keep the weights close to your shins and maintain a neutral arch in your lower back.
  3. Slowly return to standing.

Targets: booty and hamstrings

Bikini Walkout and Plank Jack

Tone It Up's Karena Dawn demonstrates bikini walkout and plank jack

The bikini walkout and plank jack sculpts your core, shoulders and legs and boosts your heart rate.

The bikini walkout and plank jack sculpts your core, shoulders and legs and boosts your heart rate.

Targets: core, shoulders and legs

Weighted Bridge and Triceps Extension

Tone It Up's Katrina Scott demonstrates weighted bridge and triceps extension

The weighted bridge and triceps extension tones your booty and triceps.

  1. Begin by lying on your back with your legs bent and your feet flat on the ground. 
  2. Hold a dumbbell in both hands with your arms extended straight out in front of your face. 
  3. Push your booty up into a bridge position. 
  4. Keeping arms straight, lower the dumbbell back behind your head and then lift until it’s over your chest.
  5. Complete all reps and then lower back down.

Targets: booty and triceps

Mountain Climbers

Tone It Up's Katrina Scott demonstrates mountain climbers

Mountain climbers sculpt your core and shoulders and raise your heart rate.

  1. Begin in a plank. Bring your right knee into your chest and then return to plank position. 
  2. Repeat on the left leg, keeping a flat back and the booty down. 
  3. Continue to alternate legs. 
  4. Do 15 reps on each side. 

Targets: core and shoulders

Plank Booty Lifts

Tone It Up's Katrina Scott demonstrates plank booty lifts

Plank booty lifts tone your abs, legs and booty.

  1. Begin in a plank. 
  2. Engaging your core, lift your right leg while keeping your left foot on the ground. 
  3. Return the right leg to the starting position and lift the left leg. 
  4. Continue to alternate legs for 15 reps on each side.

Targets: abs, legs and booty

Give this 10 minute full body workout and try and get amazing results!!! Need help getting started contact me or click on my link www.fitguy46personaltraining.com to get started with a free consultation. Make it a great day!!!

Philip “FitGuy46”

A 10-Minute Isometric Core Workout for a Slow but Serious Burn

Isometric exercises require your muscles to contract without actually moving. Hold these surprisingly challenging positions for your next core workout.

Having six-pack abs would be nice, but a washboard tummy doesn’t always equate to a strong core — and a strong core is what’s important for overall health and fitness.

Your core protects your spine and also initiates almost every movement: From standing up to walking to lying down, your core muscles — your abs, of course, but also your lower back, upper back, glutes and many muscles that move the hips — do a large part of the work. Because your core is so all-encompassing, a weak core can affect nearly everything you do.

This 10-minute workout can improve both your core strength and increase the musculature of your abdomen, which can result in a more defined look. In other words: You get the most bang for your buck.

The Workout

This routine is entirely isometric, meaning you contract your muscles without actually moving them. Think of it as resistingmovement instead of creating movement.

You’re probably already familiar with one of the best isometric exercises for core strength: the plank. You’ll perform planks and more ab-burning holds in the quick workout below.

Do: Each move for 30 seconds. Rest for 30 seconds when indicated. Complete the whole circuit twice.

  • Low plank
  • High plank
  • Bird dog (left leg)
  • Bird dog (right leg)
  • Rest
  • Superman 
  • Boat pose 
  • Side plank (left) 
  • Side plank (right)
  • Rest

Tip

Try to shift into each movement without taking a break, except when indicated. You’ll get to rest twice throughout the sequence.

Step-By-Step Instructions

Low Plank

TIME (IN SECONDS)30

  1. Lie face down on the floor. 
  2. Prop yourself up on your elbows and toes. Make sure your elbows are stacked directly beneath your shoulders and your feet are flexed. Depending on what’s more comfortable for you, you can clasp your hands together or leave them apart.
  3. Inhale and engage your core: Think about pulling your bellybutton to your spine.
  4. Press through your forearms, elbows and toes to lift your belly, hips and legs off of the floor. 
  5. Tighten your glutes and keep your spine and pelvis neutral, shoulders and upper back flat. Avoid rounding the upper back or letting the hips sag.

High Plank

TIME (IN SECONDS)30

  1. From low plank, go directly into high plank. Press up with your arms until they are fully extended and your hands are flat on the ground. 
  2. Continue activating your glutes, core and back muscles. Only your toes and hands should be in contact with the ground. 
  3. Make sure you continue to breathe in this position, and don’t let your hips sag. Keep your head in line with your spine; don’t crane your neck up or down.

Bird Dog (Left Leg)

TIME (IN SECONDS)30

  1. From high plank, lower yourself to all fours. Your hands, knees and the tops of your feet should touch the ground. Keep your knees stacked directly under your hips and your elbows and wrists directly under your shoulders. 
  2. Inhale and engage your core. 
  3. With control, lift your left leg off of the ground and extend it behind you. Simultaneously extend your right arm in front of you. 
  4. Make sure to squeeze your left glutes and your right upper-back muscles to avoid over-arching your back.

Bird Dog (Right Leg)

TIME (IN SECONDS)30

  • Start on all fours with your knees stacked directly under your hips and your elbows and wrists directly under your shoulders.
  • Inhale and engage your core.
  • With control, lift your right leg off of the ground and extend it behind you. Simultaneously extend your left arm in front of you.
  • Make sure to squeeze your right glutes and your left upper-back muscles to avoid over-arching your back.

Superman

TIME (IN SECONDS)30

  1. Lie face down on the floor with your legs extended behind you with the tops of your feet resting on the floor. Extend your arms in front of you, palms resting on the floor. 
  2. Activate your shoulder and upper-back muscles to peel your chest off the ground. At the same time, activate your hamstring and glute muscles to peel your legs off the floor. 
  3. Only your belly, hips and upper thighs should be in contact with the floor. The majority of power should come from your glutes, not your lower back. If you feel pain in your lower back, try squeezing your glutes tighter. 

Boat Pose

TIME (IN SECONDS)30

  1. Start seated position with your knees bent and feet flat on the floor. 
  2. Rock back slightly so that your weight is centered just below your tailbone. (Don’t actually sit on your tailbone — that might hurt.) 
  3. Lift your feet so your shins are parallel with the ground. 
  4. Extend your arms straight out in front of you for balance. Keep your back flat.

Side Plank (Left)

TIME (IN SECONDS)30

  1. Lie on your left side, propped up on your left elbow. Stack your right foot on top of your left, and make sure your left elbow is directly beneath your shoulder. Place your right hand on your hip. 
  2. Using your obliques (the muscles on the sides of your torso), press your body up until your hips create a straight diagonal line from your head to your toes. 
  3. Keep your shoulders back and chest open. Your neck should also stay in line with your spine.

Side Plank (Right)

TIME (IN SECONDS)30

  1. Lie on your right side, propped up on your right elbow. Stack your left foot on top of your right, and make sure your right elbow is directly beneath your right shoulder. Place your left hand on your hip.
  2. Using your obliques (the muscles on the sides of your torso), press your body up until your hips create a straight diagonal line from your head to your toes.
  3. Keep your shoulders back and chest open. Your neck should also stay in line with your spine.

A strong core is necessary to help prevent injuries. So make sure you are including core exercises in your workout routines!!! If you’re having trouble getting started on your health and fitness journey, contact me or click on my link www.fitguy46personaltraining.com to get started with your free consultation. Make it a great day!!!

Philip “FitGuy46”

Lifting Weights

Lifting weights not only helps you burn fat, but it also amps up your ability to perform such daily tasks as carrying groceries, climbing stairs and doing other household chores. Lifting weights is critical since all of us lose one to two percent of our muscle strength each year, according to a December 2013 Journal of Physical Therapy Sciencestudy.

“Resistance training with free weights is critical to losing weight.”

“Plus, strong leg and hip muscles reduce your risk of falling, a cause of considerable disability among older adults.”

For lifting newbies, I suggest strength training a minimum of two times a week, with workouts being split between upper-body exercises one day and lower body the other. Tip: Skip the resistance machines and keep increasing the weight you’re lifting as soon as it becomes easy.

A lot of older people tend to only use resistance machines, but I recommend using free weights because they require balance and they promote more activity of the joint stabilizer muscles. If you have any questions or comments leave them below. If you’re needing help getting started, contact me or click on my link www.fitguy46personaltraining.com. Make it a great day!!!

Philip “FitGuy46”

Walking

Not only is walking a convenient way to lose weight since you don’t need to belong to a gym or invest in special equipment, it’s also an ideal exercise for older adults since it’s gentle on your joints and will help keep your heart and bones strong. A 155-pound person burns 149 calories when walking at a slow pace (3.5 mph) for half an hour, according to Harvard Health Publishing. Increase the pace to 4 mph, and the same person burns 167 calories.

Of course, running burns more calories in the same amount of time, but walking is an approachable, low-impact workout that works for most people. (Bonus points for walking in nature: Spending time in the outdoors has a ton of physical, social and emotional benefits.)

Tip

For consistent weight loss, you’ll need to clock in at least 20 minutes of brisk walking most days of the week.

So start walking and be consistent with your walking and you will see results along with eating right. Remember you can’t outwork bad eating habits. Contact me or click on my link www.fitguypersonaltraining.com if you’re ready for a free consultation. Make it a great day!!!

Philip “FitGuy46”

Yoga

Not only does yoga strengthen your muscles but it also increases your flexibility. Another perk: Stretching and breathing deeply during yoga helps to reduce stress hormones that contribute to belly fat,

since yoga reduces stress levels, it also has the potential to improve your overall eating habits (less stress eating!), encouraging weight loss.

Indeed, a November 2016 Journal of Clinical & Diagnostic Research study shows that men lost fat when they committed to a 14-week yoga program. The people in the study practiced yoga five days a week for 90 minutes — but don’t worry, every little bit counts.

Yoga really does help. It’s incorporated in my daily workouts. Follow me on my blog. All comments are welcome. If you’re having trouble getting started or need help, contact me or click on my link www.fitguy46personaltraining.com for a free consultation. Make it a great day!!!

Philip “FitGuy46”

Do You Drink a Pumped-Up Smoothie Every Day?

A smoothie — typically, a blend of fruit, veggies, milk (dairy or nondairy), nut butters, seeds and even oats — can be an incredibly healthy addition to your diet. But also, sometimes, not.

“Smoothies can be great, balanced meals — or they can be half a day’s worth of calories in a glass.”

The fix: To keep calories in check, try using one healthy fat and sticking to one portion size. That equates to one-third an avocado, a tablespoon of nut butter or about a quarter cup of nuts.

Incorporating these small changes can make a big difference. Follow me on my blog so you don’t miss any fitness and nutrition tips. Also I welcome comments below. Contact me or click on my link www.fitguy46personaltraining.com for a free consultation. I can help you reach your health and fitness goals. Make it a great day!!!

Philip “FitGuy46”

WEIGHT LOSS

Tweaking your smoothie habit is one small, easy change that can help you lose weight.

If your goal is to lose weight, it’s easy to get lost in all the buzz about what to eat and avoid and even when to eat and not. No wonder, then, that you might end up adopting seemingly “healthy” habits that actually undermine your success.

The good news is that it only takes a few small changes to lose weight for real. I’m here to help you reach your goals. Contact me or click on my link www.fitguy46personaltraining.com for a free consultation. Follow my blog for updated tips on fitness and nutrition. Make it a great day!!!

Philip “FitGuy46”

Why Eat More Fiber?

Hunger, energy levels and digestion are all directly affected by how much fiber you eat. Fiber is the zero-calorie part of plant-based food that the body’s enzymes can’t completely break down and, therefore, it passes through the body undigested.

“If soluble fiber is a sponge, insoluble fiber is a broom that sweeps everything out.”

“Fiber helps to keep us full between meals, maintains blood sugar control for sustainable energy and promotes digestive regularity.” A March 2008 study in The Journal of Nutrition found that fiber binds with some fat and calories and “ushers them out of the body.”

And eating enough of it has been linked to a lower risk of breast and colon cancers, heart disease and type 2 diabetes, according to the Harvard T.H. Chan School of Public Health.

There are two types of fiber: Soluble and insoluble. “Soluble fiber slows digestion and helps to keep you feeling full. It acts like a sponge, swelling in the stomach and soaking up fat and calories.”

“If soluble fiber is a sponge, insoluble fiber is a broom that sweeps everything out. It adds bulk to stool and helps food pass more quickly through the stomach and intestines.”

If you need more convincing to bulk up your fiber quota, here are some of the benefits:

Linked to weight loss and weight maintenance: “Fiber adds bulk to foods without adding calories, so high-fiber foods are low in calories, yet keep you feeling full for hours.”

Can help slow digestion and steady blood sugar levels: “This helps curb sugar cravings and sustains energy.”

Satisfies hunger: “Fiber-rich foods often require more chewing, which prompts the secretion of saliva in the mouth and gastric juices in the stomach that promote satiety by signaling the brain when it is full.”

Can support healthy cholesterol levels: Soluble fiber can help lower cholesterol levels, per the Harvard T.H. Chan School of Public Health.

Tied to good gut health: Fiber is a prebiotic that plays a fundamental role in gut health. (Check out 10 prebiotic ingredients to add to your menu.)

Can promote more restful sleep:“Eating refined carbs late in the day can cause your blood sugar level to peak and then crash while you sleep, which is why some people get up in the middle of the night.” “Eating foods rich in fiber helps keep blood sugar levels steady, which, in turn, can promote more undisturbed rest.”

Tip

To score all of those wellness wins, and to avoid any stomach woes (such as constipation or diarrhea), it’s best to get fiber from a mix of soluble and insoluble fiber and to drink plenty of water along with it.

So there you have it. Make sure that you’re getting plenty of fiber in your diet and drink plenty of fluids. If you’re struggling to lose weight or you’re having trouble getting started, I can help. Contact me or click on my link www.fitguy46personaltraining.com to get started with a free consultation. Make it a great day!!!

Philip “FitGuy46”

The Best Diet and Exercise Advice for Leaner, Toned Legs

Stems. Gams. Stumps. Whatever you call them, the legs are where a lot of women tend to store extra padding. And while it’s not possible to target weight loss to just one area of the body, there are diet and exercise tweaks you can make to help slim down your legs fast.

Forget leg lifts — total body workouts are a better way to slim down legs fast. Here, learn why some people seem to store fat in specific areas of the body, why targeted spot-reduction workouts aren’t effective and the best diet and exercise plans for slimmer legs and total body wellness.

Why Some People Store More Fat in the Legs

Just like blue eyes and wavy hair are inherited, body types are also passed down from your parents. “People genetically have different body types — and we cannot change that,” Hannah Davis, certified strength and conditioning specialist and founder of Body by Hannah, tells LIVESTRONG.com.

At the genetic level, you may be more prone to gaining fat in one area of the body. “For example, a pear shape body type will generally gain weight in the legs first and the midsection last,” Davis says.

And your sex also plays a role. “Upper body fat is more common in men than it is in women, whereas women tend to hold fat in their hips, thighs, buttocks, lower abdominal area and the back of the upper arms,” Jonathan Valdez, RDN, owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics, tells LIVESTRONG.com.

Targeted Exercises Are a Losing Battle

Try as you might, doing hundreds of leg lifts isn’t going to help you quickly slim down your legs in the way you might imagine. “Spot reduction is the idea that you can target a specific area in your body to lose fat, but unfortunately, most research has proven this not to be true,” says dietitian Nicole Hinckley, RD. “When you lose fat, triglycerides are broken down into free fatty acids and glycerol, and these components can come from anywhere in the body and then enter the bloodstream to be used as fuel.”

In other words, leg exercises don’t really cause you to lose fat from your legs.

Case in point: In an August 2013 study in the Journal of Strength and Conditioning Research, researchers had people intensely exercise their non-dominant leg three times per week. After 12 weeks, no notable fat changes occurred in either leg, but some fat loss was reported in the upper body.

Working out your lower body is a great idea for building muscle and improving your endurance, but focusing only on exercises that target your legs isn’t the best idea. “The best program for weight loss and toning is a balanced, full-body strength-training program with moderate cardio to burn calories and build muscle throughout the entire body,” Davis says.

Tone and Slim Down Your Legs With Full-Body Workouts

The Physical Activity Guidelines for Americans recommend working out at a moderate intensity (think: jogging or brisk walking) for 150 minutes a week, which breaks down easily to 30 minutes a day, five times a week. You can shorten this to 75 minutes a week if you hit the gym a little harder and exercise more vigorously, but don’t overdo it if you’re relatively new to working out.

Jogging, cycling and hiking are great physical activities that won’t directly burn leg fat but will burn calories and contribute to greater leg strength and muscle tone.

Be sure to strength-train to build lean muscle and support fat loss, too. Davis suggests moves like front squats, dead lifts and reverse lunges for her clients who are looking for leg-specific exercises. “These will build muscle in every part of the lower body,” she explains.

Per Harvard Health Publishing, strength training helps you maintain and even increase muscle mass, which is typically lost as we age. Replacing fat with muscle means your body will naturally burn more calories.

And remember, you don’t even need a real gym to focus on leg exercises. The Mayo Clinic reminds folks that a simple set of stairs can help sculpt and strengthen your legs.

Add more veggies to your eating plan to feel fuller on fewer calories.

Cut Calories Safely for Weight Loss

“Eat less, move more” is the age-old adage for weight loss, but doing it safely is paramount. Trying to lose weight too quickly by resorting to extreme dieting isn’t smart.

According to the Mayo Clinic, your best weight-loss goal is a pound or two per week. One pound is equal to about 3,500 calories, Hinckley notes, so aim to subtract 500 calories per day from your diet to lose a pound per week. Just keep in mind that you shouldn’t dip below 1,200 calories for women or 1,500 for men to stay healthy, per Harvard Health Publishing.

“A safe and effective calorie deficit will usually consist of a reduction in dietary calories, along with an increase in the number of calories burned via exercise,” Valdez says.

Studies have shown that a high-protein, low-fat and high-fiber diet may be most effective in weight loss and maintenance, he adds.

As for specific ways to eat and which foods to focus on for weight loss, Hinckley recommends eating every three to four hours and pairing a complex carbohydrate with a lean protein and healthy fat. “Make sure you get enough protein to help maintain muscle mass and add in veggies whenever you can,” she adds.

According to a meta-analysis published December 2019 in Advances in Nutrition, those who are strength training or cutting calories for weight loss should aim to get 1.3 grams of protein per kilogram of body weight. Keep in mind that a kilogram equals 2.2 pounds. So, for example, a 200-pound person who is trying to lose weight should aim to eat about 118 grams of protein a day. (To put that into perspective, a 4-ounce serving of chicken breast has about 27 grams of protein, per the USDA.)

Try Not to Rush the Process

Your #goal for slim legs may feel super important, especially if you’re planning a cruise or beach vacation in the near future. But keep in mind that the thighs, hips and buttocks can be stubborn places of fat storage, especially in women.

Losing weight too quickly can backfire, and overtraining may lead to injury. So take it slow: Stick to a manageable calorie deficit and ease into a fitness routine that works for you, and you will see results.

Remember that it all starts with your diet. It 80% eating right and 20% exercising. If you’re ready to get started contact me or click on my link www.fitguy46personaltraining.com. Make it a great!!!

Philip “FitGuy46”

The Science Behind the Most Effective Ab Workouts

The best ab workouts focus on strengthening your entire core, not just your “six-pack muscles.”

Carving an enviable six-pack isn’t an easy feat — which is too bad, since it seems nearly everyone wants a defined set of abs. But too many people view a sculpted midsection as a kind of status symbol, reserved for the genetic elite or those who spend more time doing ab workouts than anything else. And that’s simply not the case.

Yes, your genetics and diet influence how much muscle definition and how little body fat you have around your midsection. But the good news is that everyone has abs — regardless of how well you can see them. And that means that everyone can build better abs.

You might have to relearn a few things (nothing worth having ever came easily, right?), but by incorporating the principles below and trying some new exercises, you can create the ultimate ab workout.

What Makes the Best Ab Workout?

Ever wonder why sit-ups became such a popular exercise? Often, anatomy books state that the purpose of your abdominal muscles is to flex your spine. As a result, many think that by creating a “crunch” type movement, you’ll build your abs the way nature intended.

Unfortunately, most anatomy books are at least 35 years out of date, says Mark Comerford, a researcher, physical therapist and founding director of Kinetic Control, a consulting agency that assists physiotherapists. While your abs do flex your spine, that’s only one part of their job. Your abdominal muscles also help…

  • Create movement: If you’re standing upright and bend forward at your waist as fast as you can — like a boxer ducking a punch — you’ll feel your abs activate; since you’re moving faster than the speed of gravity.
  • Counterbalance movement: If you were to start leaning backward from standing, you’ll again feel your abs activate, but this time in a different way. Your abs are doing the opposite of what anatomy books tell you. Rather than flexing your spine, those muscles are fighting the extension of your spine to keep you from falling over.
  • Resist movement: Imagine you’re standing upright with your arms reaching straight out at shoulder height, hands locked together. If a friend were to push your arms to one side, how would you resist their efforts? Your abs.

In order to build an effective ab workout, it’s crucial to challenge your entire core in all of these different forms and motions. That’s because almost every movement you do — both during your workouts and in your daily life — engages your core in some capacity.

Press a weight overhead, your abs engage. Stand on one leg, your abs are working. Struggle during a tough exercise and “cheat” a little on your form — yep, you’ll probably feel your abs coming to the rescue.

What Are the Most Effective Ab Exercises?

It’s the ultimate question for fitness fanatics: What’s the best ab exercise? In 2001, the American Council on Exercise (ACE) sponsored research to find the answer once and for all. In their ranking of 13 of the most common ab exercises, bicycle crunches took the top spot based on activation of the rectus abdominis (those six-pack muscles). An outlier — the captain’s chair — took second place.

Move 1: Bicycle Crunches

  1. Lie on your back with your hands behind your head, elbows out.
  2. Raise your head, neck and shoulders off the floor by engaging your abs.
  3. Twist to your left side, bending your right knee in toward your chest as you bring your left elbow to meet it.
  4. Return to center and repeat with the opposite arm and leg.

Move 2: Hanging Knee Raises on the Captain’s Chair

  1. Climb up into the chair with your back pressed against the backrest, arms and elbows on the armrests (to support your body weight), hands gripping the handles and legs extended straight down.
  2. From there, pull your knees up toward your chest, engaging your abdominal muscles in the process.
  3. To finish the move, extend your legs back to the starting position and repeat.

Are Ab Workouts Effective?

That depends on what you’re doing. While endless crunches might not be the best approach (see below for more on that), if you’re strategic about the ab exercises you choose, you can create an incredibly effective ab workout.

One way to do that is with a stability ball. Incorporating this tool into your workouts has benefits for your entire core by targeting the entire functionality of the trunk, including flexion, extension, side-bending and rotation, according to ACE.

Try this four-move workout the next time you need an ab workout at the gym.

Move 1: Swiss-Ball Pike Rollout

  1. Start in a push-up position with your hands under your shoulders and shoulder-width apart on the floor, shins resting on top of a Swiss ball. 
  2. Tighten your core muscles and pull your legs in toward your arms, lifting your hips in the air. 
  3. Pause at the top of the rep and hold for one to two seconds. 
  4. Lower yourself back down, sliding your legs back over the ball until your arms are under your shoulders. 
  5. Remember to keep your abs braced and your back straight throughout the movement. 

Reps: two to four sets of 6 to 12 reps

Move 2: Stability Ball Crunch

Performing crunches on a Swiss Ball or BOSU Trainer can help improve your balance and stability. And since you’re on a round surface, you have a greater range of motion, which increases the challenge. (Bonus: This exercise ranked third for ab muscle activation in the 2011 ACE study.)

  1. Lie face-up with your lower back supported on top of the stability ball, feet flat on the floor and knees bent to 90 degrees. 
  2. Raise your head and shoulders and “crunch” your rib cage toward your pelvis. 
  3. Hold, then return to the start.

Reps: two to four sets of 6 to 12 reps

Move 3: Stability Ball Plank

  1. Place your elbows on the stability ball, hands clasped with feet hip-distance apart.
  2. Keep your body in a straight line from head to toes. 

Reps: two to four sets of 30 seconds

Move 4: Stability Ball Push-Up

  1. Come to a high plank with your hands on the ball beneath your shoulders.
  2. Exhale, bend your elbows and lower your chest until it touches the ball, then push back up into a plank. 

Reps: two to four sets of 10 to 12 reps

How Many Times a Week Should You Do an Ab Workout?

Unlike other muscle groups that need 48 hours to recover in between workouts, you can do ab work every day if you want. Watch your intensity, though. If your version of an ab workout includes deadlifts and medicine ball tosses, you’ll want more time to recover in between sessions. However, body-weight core exercises like planks, dead bugs and bird dogs are generally OK to do every day.

So Are Crunches Good or Bad for Abs?

In recent years, crunches and sit-ups have gotten a bit of bad press, as fitness experts and rehab professionals began speaking out against the exercise. Stuart McGill, PhD, a spine researcher at the University of Waterloo, found indications that performing too many crunches (or doing them too frequently) could cause a person’s spinal discs to push out too far, causing pain and potentially a herniated disc.

Claims like this regarding the impact of crunches are highly debated. Carl DeRosa, PhD, founder of DeRosa Physical Therapy, says that your body position isn’t responsible for putting pressure on your discs — it’s how tightly you squeeze (or compress) your muscles.

Other experts, like spinal researcher Michael Adams, PhD, says that a person’s discs can actually strengthen (like your muscles) and potentially become more resilient to injury as a result of doing abs exercises like crunches properly.

The bottom line: If you have a disc-related injury, crunches might not be the best exercise for you. But for healthy athletes, a few sets (not hundreds of reps) of well-performed crunches can help activate your abs. Just don’t rely on them as your sole form of ab exercise.

And don’t do them thinking they’ll reduce belly fat, a landmark study from August 1984 and published in Research Quarterly for Exercise and Sport found sit-ups were ineffective at helping fight the battle of the bulge.

How Do You Get a Six-Pack Fast?

So can you just do a bunch of bicycle crunches, hanging leg raises and Swiss ball crunches and wake up one morning with six-pack abs? Not so fast. Ab exercises alone won’t banish belly fat to reveal the amazing abs underneath, according to a September 2011 study published in the Journal of Strength and Conditioning Research.

Chiseling your midsection requires a concerted effort that involves overhauling both your workouts and your nutrition (and often, a little help from your genetics). First, you’ll need to clean up your diet and cut calories to reduce your overall body fat percentage so that you can show off those abs. That means cutting down on highly processed foods and alcohol and loading up on lean protein, fresh vegetables, complex carbohydrates and healthy fats.

Next, you’ll need to make sure you’re doing cardio. The higher the intensity, the more calories you’ll burn. You can either opt for longer, steady-state bouts (like going for a long run) or shorter sessions of high-intensity interval training (HIIT). And lastly, yes, you’ll need ab-specific exercises. Try one of the workouts below:

What Exercise Burns the Most Belly Fat?

Getting rid of belly fat (like sculpting six-pack abs) requires more than exercise. First off, you can’t spot reduce belly fat. Rather, you’ll lose belly fat all over with a combination of reducing your caloric intake, doing cardio exercise and adding strength-training sessions.

To maximize your time spent working out and fat-burning efforts, make HIIT a regular part of your workouts, according to a February 2018 meta-analysis published in Sports Medicine. That means, during your cardio workouts, for example, alternating between sprints and recovery.

It’s really important for you to have a strong core to help prevent injuries. If you want results contact me for a free consult. Click on my link www.fitguy46personaltraining.com to visit my website. Make it a great day!!!