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No, It?s Not. It?s Not Going To Happen To Me

We don?t realize it, but it starts in our twenties. It?s insidious, creeps up on us a little bit at a time, day after day. Relentless, persistent and ever present, it keeps us company every second of every day. It?s a disease called, Aging?

Once adults pass our physical prime in our teens or 20?s, we begin to lose on an average of 10 ounces of lean body mass per year. The loss is mostly in the form of muscle tissue. Another way to look at this is to realize that the average person gains about 1 pound and 10 ounces of BODY FAT per year. That?s over 30 pounds of pure MUSCLE LOSS, and FAT GAIN in just 25 years???..you gotta think about that.

Most of the time this change goes by unnoticed until we are out of breath just climbing a few flights of stairs, maybe the groceries were heavier than usual, or how tired you just got when playing with your children or perhaps just getting ourselves off the sofa was an unexpected struggle.

Unchecked, the gradual loss of muscle strength is the main reason the elderly have difficulty performing the tasks of daily living and ultimately lose their independence.

This IS NOT an inevitable consequence of aging, instead IT IS an inevitable consequence of muscle disuse. We stop using our muscles, and we start losing our muscles. The phenomenon is called Sarcopenia, (derived from the Greek word for, ?vanishing flesh?

There is only one way to stop, slow down, and or reverse this process called Sarcopenia. I don?t care if you are 30, 40, 50, 60 or older, it?s going to happen to you?and you and only you can DO SOMETHING ABOUT IT

OK, here are the keys to the universe. The ONLY way to do something about Sarcopenia is??Consistent, progressive weight resistance training?

Aging starts the day we are born, one day at a time. A few points to consider.
Slight increases in muscle strength at any age can improve the quality of life and starve off the frailty that used to be called a normal part of aging. An 80 year old man, who started a consistent, progressive weight resistance training program in the 30?s or 40?s or 50?s can make a huge difference, in his life at 80. With the proper background and training he can be as physically strong as a 50 year old. You might just want to read that again. Oh yes, the same applies to women, you can maintain your muscle strength well into the 80?s with the right plan???.

Every system in our body ages, and with proper training every system in our body improves.

The Benefits of Strength Training:
( Copyright 2001 American Health Foundation and Academic Press

Increases HDL High Density Lipoprotein (the good kind)
Decreases LDL Low Density Lipoprotein (the bad kind)
Reduces risk of diabetes and insulin needs
Lowers risk of cardiovascular disease
Lowers high blood pressure
Lowers risk of breast cancer-reduces high estrogen levels linked to he disease
Decreases of minimizes risk of osteoporosis by building bond mass
Reduces symptoms of PMS
Reduces stress and anxiety
Decreases colds and illness
Increases muscle strength, power, endurance and size
Weight training will improve your overall body flexibility, reduces back pain
Reduces the likelihood of injury, due to stronger tendons, ligaments and bones
Tones your muscles, which raises your basal metabolism, which causes you to
Burn more calories 24 hours a day.
Has a positive effect on almost all of you
Increases gastrointestinal transit time, reducing you risk for colon cancer
Improves your posture
Improves the functioning of your immune system
Lowers your resting heart rate a sign of a more efficient heart
Improves balance and coordination
Elevates your mood

A well rounded fitness program which includes Weight resistance training, cardio vascular VO2 Max conditioning, balance and flexibility, coupled with improved nutrition and supplements will without a doubt enhance your life beyond your imagination,

If the ability to always be independent, and obtain some of if not all of the above benefits to an all around exercise program is important to you, and it should be, it is a matter of life and living it the way you want to, healthy, ?..how much is your life and living it the way you want?worth to you?

So the question always arises??.How can I afford a personal trainer?

So the answer always is?.How can you NOT afford a personal trainer!

It’s kinda my style to explain in detail why and how I designed their particular routine. You start out with a consultation, which gives me a whole lot of information that I really need to know. Age, sex, workout experience, injuries or the lack of them, any prescriptions they may be taking, any past medical history, aches and pains, weight, size, current ability to exercise, The kind of shape the client is in at the moment, motive and desire, and one of the most important pieces of information……. the clients goals, needs and what they want to get out of an experience with a trainer.

Taking all of that into consideration, plus how long the client signed up for, the available equipment to work with where ever it is we end up working out, in the clients home, the gym complex where a client may live, or my semi private studio. I put all of that information together and more, into a plan. The plan should include (for most clients) Cardiovascular conditioning, progressive resistance weight training, diet and supplements, all are subject to change due to the needs and the expectations of the client. With all of this information in my arsenal, I design a original workout program for each client I have. It is the right program for that client and that client alone.

So here we are, back at the gym. The client is doing the routine I designed, working hard to do it right and make some progress. But the client can’t help but see what going on around them. So….without fail sooner or later my client will say something like, Hey Trainer….what’s up with that? This question is usually in reference to what the client sees another trainer doing with their clients, or someone who looks like they know what they are doing. They may be doing something that is very different from what we are doing, or maybe they are doing the same kind of exercise, but not the same way we are. They could be doing different exercises, working on different equipment and maybe doing it in a way I have instructed my client not to do it. You see a lot of things in a gym, just as you do anywhere else, some good some bad and some………in the middle.

So, it’s got to happen, “Hey Trainer…what’s up with that?”

That’s a very hard question to answer. To the client it seems pretty obvious, that someone does not know what they are doing, (and this may very well be the case), that being said, every question I get as a trainer deserves an answer. So here goes.

As a trainer, I feel I should never question what another trainer is doing, unless it is something that is dangerous, and without any doubt wrong and will only lead to an injury sooner or later. Since I don’t know what the client wants to accomplish or anything about their experience, background and history, and the same goes for the trainer, my answer is usually pretty simple. “I haven’t a clue? BUT…….we shouldn’t’t make a judgment about what we see unless we have a lot more information than we do. What we should do, is make sure we hire a trainer with experience, education, certification and the ability to design, implement and control a training protocol, safely, competently designed for the client’s ability, and goals.

If the trainer has the knowledge, training and experience, and knows how to accomplish that, They will do a great job for their client. My advise is simply this…Learn as much as you can about the personal trainer you choose to work with. When he is interviewing you, interview him. Have the confidence in your trainer to do the right job for you under any and all circumstances. If you follow that simple rule, I am gonna bet that you will not be the client stating, “Hey trainer. What’s up with that. You will know the answer.

High Intensity Interval Training Works

Short bouts of maximal intensity exercise (HIT) build high levels of fitness quickly. A remarkable study by Canadian researchers found that six sessions of high intensity interval training on a stationary bike, (it can be assumed the same results will be obtained from any aerobic activity, running, treadmill, etc.) increased muscle oxidative capacity by almost 50%, muscle glycogen by 20% and cycle endurance capacity by 100%

The subjects made these amazing improvements exercising a mere 15 minutes in two weeks 4 to 8 bouts of 30 seconds of exercise, maximum: 4 minutes rest in between bouts. The secrete here is to exercise a maximum effort. This test was duplicated by a follow up study in moderately active women using the same training increased whole body and skeletal muscle capacity for fat use during exercise.

High Intensity Interval Aerobic Training can gain better results in 1/3 the time. For a free consultation, and a one on one personal session just call or email me for more information. (Applied Physiology Nutrition Metabolism, 34: 428-432, 2009)

Multiple Sets Best for Beginning Weight Training

Most weight training studies on beginners or untrained people showed that multiple sets produce no more benefit than single set workouts. Critics say that these studies were poorly supervised and that multiple sets would be superior if people trained hard.

Brazilian researchers, using untrained college age men, found that multiple sets produced greater strength gains than single sets. Subjects performed 8 to 12 repetitions for 1 or 3 sets during a six week training period. Multiple set programs were best for beginning weight trainers. All my programs for beginners include full body work outs, with at least 2 sets per exercise. (Paper presented at American College of Sports Medicine Annual Meeting, May 28, 2009)

Abdominal Crunches Activate Core Muscles Better Than Planks

Core muscle development is central to keeping fir, and serves as the foundation for peak performance in almost all sports. Many personal trainers reemphasize traditional abdominal exercises such as crunches in favor of Pilates exercises such as planks. Perhaps this is in haste….Anthony Caterisano and co investigators from Furman University in Greenville, SC found that crunches activated the rectus abdominis, (six pac muscles) and external obliques (side ab muscles) 20% greater than planks. They measured muscle activation using electromyography. Crunches build core muscles strength better than planks. Crunches, have always been and always will be a integral part of most of my routines. (Medicine Science Sports Exercise 41: 198-199, 2009

What Protein Boosts Muscle Protein Synthesis Best

Scientists, coaches and athletes argue endlessly about the best protein supplement for enhancing muscle protein synthesis. Whey and Soy Protein are digested faster than casein, so supplement makers often mix blends to maximize amino a cid availability for as long as possible. However, little research supports the use of one type of protein over the other.

Researchers from McMaster University in Canada found that a supplement containing why protein hydrolysate accelerated muscle protein synthesis at rest and after weight training better than soy or casein protein The researchers speculated that whey protein promoted muscle protein because it was digested faster and was better able to increase blood levels of leucine, which is critical signaling compound for promoting protein synthesis Call me to find out what protein I recommend for pre and post work outs. (Journal of Applied Physiology, in press: published online July 9, 2009.)

Diet pill are everywhere, they tempt you from store shelves from infomercials and from glossy magazine pages, TV adds. You probably know someone who is dabbling with diet pills or maybe you have tried them yourself. Have you ever wondered how they work?

Weight loss pills can be broken down into three basic categories:

Appetite Supressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you’ve just eaten a big meal, so you’re less likely to overate.

Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expendiure (thermogenesis) while also reducing appetite. You’re probably aware that these pills were proven in some cases to be dangerous, so ephedra was taken off the market. (Some research suggests that this may not be true, but that is the subject article) Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.

Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a perentage of the fat you’ve eaten from being absorbed into your system.

So we now return to our burning question? Do the pills work? Here is what the diet pill companies say.

• “You’ll lose 30 lbs in 30 days”
• “Achieve rapid weight loss results”
• “Burn alories and fat 24 hours a day”
• “Fights fat and delivers rapid weight loss”

The claims are amazing…too bad they are just that-claims. It’s so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a mutibillion dollar a year industry. Hmmm, makes you kinda wonder that if that many diet pills have been taken then why don’t we look like swim suite models yet?

While diet pills showcase a few star subjects, none of whom live on your block, the world if full of real people who have lost weight and improved their lives with exercise and modified eating habits. Check out the proven benefits of exercise:

• Increased Weight Loss
• Raised Self Esteem
• Strengthens heart and lungs
• Feel good endorphins
• Improved sleep paterns
• Feel younger than ever
• Improved coordination
• Improve blood flow
• Improved mood

A pill may slightly increase your metbolic rate for a time or may suppress your appetite, and you may lose a few pounds, however, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.

And weight loss pills have been known to give the following side effects:

• Raised blood pressure
• Increased risk of heart attack
• Cramping, gas and diarrhea
• Constipation
• Headaches
• Dry mouth
• Insomnia

The bottom line is that true weight lose can’t be achieved by a pill.

If you really want to lose weight, if you’re looking for long term health benefits then look no farther that your sneakers. That’s right, lace them up and go for a jog. Then schedule a time to meet with me.