Thursday, January 16, 2014

Resolutions for 2014

Today's blog post is by a guest writer - my very own, beloved Kevin.  It's so smart and insightful - hope you enjoy it!

Most people fail to reach their fitness goals
because they work too hard!
Hi Everyone,  This email may seem a little off topic, but as many of you know I have worked as a personal trainer for over 20 years.  Each january I see people put great effort into reaching their fitness goals.  Unfortunately, the vast majority will quit before February 1st.  The great con of the fitness industry is that when you fail to meet your goals, you are at fault.  The truth is that the information you are using is inaccurate and the basic beliefs you have about fitness are incorrect.
If you are working hard toward changing your body please read this email before you give up.
Best of luck in the New Year.
Warm Regards,

New Year's Resolutions
Hi Everyone,
Today is Wednesday January 16, 2014.  The gyms will be packed this morning.  and for another 10 days. You will struggle to find a treadmill or bike for your workout, and you will encounter many desperate people that will run you over to get that treadmill before you do.

Do not fear.  This is part of a predictable phenomenon that occurs every year.  The first 3 weeks of January the gyms are packed.  Week 4 you can have any piece of cardio equipment that you want.  Many of the consistent exercisers that train year round, take the first 3 weeks of January off and wait for the chaos to subside.  What happens to all those people? Are you one of these people.

This email is simple to give you enough information to get you past the 3 week mark and maybe even help you reach your goals this year.
95% of People Fail!
Here is the most important part of what I have learned in my 22 years of personal training.  Most people fail to reach their goals beacuse they try too hard!  There is no shortage of will power, motivation, desire, etc... What people lack is good information.

Eat Less and Exercise more has a 95% failure rate!
Simple Math: Leads to Starving
Calories consumed v. Calories burned is biology not math.
If you eat less calories your body will instintively burn less calories.
And if you continue to eat less and workout more, the body will sacrifice muscle mass to hold onto fat stores.  Losing muscle tissue ensures future weight gain.

If you are like most people you set fitness goals for 2012, 2013, and 2014.
You have a real desire to make a change, and you can push through the pain to reach your goal.  But even with massive effort and tremendous desire, you are starting lose the battle.  At this point in January most of you will find that you can answer yes to3 out of 4 of these questions. 
  1. Is it getting harder to get out of the bed in the morning?
  2. Are you having trouble falling asleep or staying asleep?
  3. Are you hungry all the time?
  4. Are you starting to dread your next workout?
If you answered Yes to 3 of these questions you are about to start the last week of your 2014 New Years Resolution program and you will soon be back to your usual routine of life but this time 2 lbs heavier.

Most nutrition or exercise professionals will tell you it is simple math.
Less calories in more calories out and you will lose weight.  Unfortunately, that is not true.  Fortunately, the winning formula means you don’t have be hungry and you don’t have to workout until you can barley move.
You are working too hard!
Here are the common pitfalls that keep people from reaching their fitness goals:
  1. Doing what worked for someone else:  Most people that have been successful at reaching their goals don't know why they were successful. and almost all of them forget how little exercise the did in the beginning.  Stop looking at everyone else and listen to your body.
  2. Will Power – Most people think they are not doing enough, becasue they don't see quick results.  Intruth most people are doing too much and can not sustain the effort long term.
  3. Setting the wrong Goals – How your body will look.  Focus on what your body can do.  Example I will lose 10 lbs by Feb 1.  Don't set results goals set habit goals. Better goal: I will lift weights once a week, run /jog /bike /Zumba once a week, and stretch once a week. 
  4. Starting where you left off – I ran a 6 min/mile in college so I will start there.  Stop telling your body what it should do and pay attention to what it can do.
  5. Exercising too Much  - More is not better.  Exercise breaks down the body, it is not until after recovery that the body is stronger.  Simple formula exercise and recover.  If you feel like you can't get out of bed to go to the gym, then don't go!  Listen to your body.  Take a day off just remember to go back!
  6. Starving – Starving is just starving.  It puts your body into crisis mode where it will estroy muscle for energy, so it can hold fat in case the perceived famine continues.   Ultimatley starving increases your body weight.
What can you do to make it past the first 3 weeks of January!
Make habit goals that are easy to achieve
People who are the most out of shape, need to start the slowest.  That could be as little as 12 min 3 times a week as a goal.  Yes, these first workouts will be too easy to see any real change, but the change is happening at the cellular level and preparing your body to withstand more exercise in the future.
Eat real food:  Your foods should have fat in them.  Fat fills you up and supports the hormones that heal your body after exercise.  Don't choose a food because it is FREE of "Sugar free," "Fat Free,"   Real foods have fats, carbs and protein.
Teach your body to use fat as a fuel.
This is a balance between eating fats and avoiding sugars and grains. And using a moderate level of exercise to use fats as your primary fuel source during exercise.  Don't exercise so intensely that you are gasping for air.  gasping means that your oxygen delivery system is at it's max and you will have to change fuels.
Don't use sports bars or drinks: drink or eat sugar while exercising, or the body will turn off the fat burning system and use the simple carbs available.
Do Strength train:  the body will build muscle and that muscle will burn fat ultimately.

RECOVER: between workouts

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