Training Talk with Trainer Tim

Overtraining Muscles Can Cause Problems.

Question:  I have recently joined a gym and I work out everyday for at least an hour. My goal is to add muscle, because I have always been really skinny. Even though I have been weightlifting so often, why haven't I seen any results?

Answer: Well, there may be a few factors affecting your progress. I think the reason for your lack of muscle growth is that you are overtraining. Keep in mind, the act of weightlifting does not make our muscles bigger-it actually breaks them down. Muscles really grow when they have a chance to rest and repair after a strength training session. That is why you should avoid training a muscle that is still sore from a previous workout. Overtraining can actually become very serious, affecting your immune system making you physically ill, not to mention impeding your fitness progress. As a beginner, you should train two or three times a week, allowing adequate rest (at least 48 hours) before retraining a muscle group.

Think Strength Training Decreases Flexibility? Think Again

Question: I like to play golf in the summer and I am concerned about my weight training interfering with my golf game-namely, flexibility. What can I do to stay toned without decreasing my flexibility?

Answer: Many people shy away from strength training because they assume that it will decrease their flexibility and/or range of motion. This is especially true for athletes and older people who already experience symptoms of limited flexibility and/or range of motion. They couldn't be more wrong.

A 2001 study published in the International Journal of Sports Medicine 23, 112-119 stated: Strength training can substantially increase flexibility in multiple-joint-motions independent of flexibility exercises.

The authors of this study demonstrate that resistance exercises improve the tensile strength of the tendons and ligaments as well as increase the contractility of muscles, which over time increases the joints range of motion. Their investigation also shows the added benefits of strength training for individuals, such as improvements in muscular strength and endurance, body composition, glucose metabolism, coronary risk factors, bone mineral density, and psychological well being.

In conclusion, weight training will make you stronger and, when completed through a full range of motion, will not only ensure flexibility but, improve it. Also, for athletes, weight training can significantly improve performance without decreasing flexibility. For example, Tiger Woods bench presses over one to one and a half times his body weight and is consistently near the top PGA Tour in driving distance.

Another surprising misconception is that the best way to prevent injury from working out is stretching. Instead of preventing injury, many people hurt themselves by stretching because they use improper technique. It is more beneficial to do a warm-up set using a very low weight completing several repetitions for each body part you are going to exercise.

Maintaining proper form and working through a full range of motion is essential in avoiding injuries and increasing flexibility. If you are unsure about proper training techniques you may consider having a fitness professional design a program for you along with demonstrating correct form for each exercise.

Concerns About Children's Inactive Lifestyles

Question: I'm worried about my kids lack of physical activity. Could a personal trainer help to get them motivated?

Answer: At a time when kids are becoming heavier, many schools are offering fewer physical education classes. Combine that with the increased hours in front of the TV or computer along with a diet high in processed foods and it is no wonder a lot of parents are worried about their children's weight or lack of fitness.

Statistics from the National Center for Health show that the percentage of obesity of adolescents has steadily increased over the past ten years. Further Studies have clearly demonstrated that the obesity in adolescence leads to obesity in adulthood by nearly eighty percent. There is also a direct correlation to an increase in cancer, heart disease, and type II diabetes in these adults.

A qualified trainer can design programs to teach and encourage healthy habits as well as help with self-esteem by using positive reinforcement along with goal-setting to set tangible and reachable goals. Because of a personally designed program, kids develop a sense of achievement and become more self-assured. Simultaneously, they develop better coordination, a stronger immune system, stronger bones, and are less likely to develop type II diabetes.
Lifelong healthy habits are one of the best gifts parents can give their children.

How long does it take to get in better shape?

Question: Spring is here now, and I'm not real happy with how I look or feel. I would like to get into better shape. How long would it take got me to get into better shape from working out?

Answer: To start, you have decide what better shape means to you. This can bed difficult because everyone has their own idea of what better shape to you means increased energy and endurance, you can see an improvement in as little as two-three weeks maybe sooner. If you mean losing a dress size you can expect to see some changes in approximately three-six weeks. For specific lifts such as pull-ups or push-ups you may see gains from workout to workout. If you mean losing an entire forty five pounds and decreasing your body fat to 12 percent, that could take a year or more.

Also, very important when attempting to get into better shape is considering the many variables that may affect your progress. Intensity of workouts is probably the most important key to getting the results you desire. For example, if you are only walking ten minutes a day it is going to be much harder to get quick results than if you were cross-country skiing for two hours. Quality of diet is another such variable. You can decrease your caloric intake to twelve hundred calories a day but if it is twelve hundred calories of sugar you're not giving your body the proper materials it needs to rebuild muscle tissue or provide the proper vitamins and minerals your body needs. Another variable you must consider is consistently changing yourself. The human body adapts very quickly. This is what actually allows you to get into better shape. If you do not continue to make your exercises challenging your results will cease and you will hit what is called a training plateau.

The most common mistake people make when they begin working out and trying to get into better shape is leaving out one of the pieces to the fitness puzzle. There are three pieces to the fitness puzzle: resistance training, cardiovascular exercise, and nutrition. Without any one of these three pieces you are seriously decreasing your chances of getting the results you desire, not to mention increasing the length of time it takes to get any results.

To summarize, Liz, you have plenty of time to get into better shape. You may not hit the target that you were looking for by the Fourth of July but, you can definitely see some changes and most important feel better about yourself. Also you may want to seek the services of a professional to set you up with a good workout program suited to the results you desire or to give you nutritional counseling to aid you in the healthy lifestyle changes that you are seeking. Good luck. You can do it.

Question: You wrote before about fat blockers. Is there anything that helps block Carbohydrates?

Answer: Recently, researchers have discovered that HCA (hydro citric acid) is a lipogenesis inhibitor. It can actually slow down the production of fat from the metabolism of carbohydrates and proteins. When we consume more calories than we burn, the excess calories are converted to fat. HCA enhances the ability of the lover and muscles to store glycogen, which reduces fat production and at the same time prevents your brain from telling your stomach its time to eat. So more calories are burned and less are turned into unwanted pounds.

Some Studies suggest the HCA can reduce caloric intake by as much as ten percent. HCA is the active ingredient extracted from the Indian fruit garcinia cambogia, and has been used by Ayurvedic healers for centuries as a digestive aid and a natural appetite suppressant. Unlike amphetamine- based diet pills, HCA is not habit forming and does not cause jitters or other unpleasant or dangerous side effects. Does it work for everyone? Probably not but, its worth a try. HCA is also marketed under the trade names Citrin and Citrimax. For best results take five hundred to seven hundred and fifty mg. one hour before meals and drink a lot of water. Remember, any weight loss supplement can be effective if you eat sensibly and exercise.  

Burning 500 Calories in 30 Minutes unlikely

Question: I've seen ads for exercise places that sat you burn 500 calories in 30 minutes. Is that true?

Answer: When it comes to advertising you have to read carefully on how things are worded. For instance does it sat you burn 500 calories in 30 minutes, or does it say you can burn up to 500 calories in 30 minutes? The amount of calories one uses is subject to a number of variables. For instance fitness level, body weight, and metabolism can all play a factor in how many calories are used during a certain activity. Listed are a few examples of caloric expenditures per hour.

So, you can see burning 500 calories in half an hour would be very difficult, although it is possible. It would be very unlikely for the average person to burn that many calories in that short amount of time.

Stress Levels Go Down With Exercise

Question: I've been so stressed. I feel like it is affecting me physically. Is that possible?

Answer: Many people think stress is a psychological problem, but the way the body responds to stress is very real.

Stress can account for as much as eighty percent of all major illnesses. Cancer, cardiovascular disease, digestive ailments, and even many back problems can be attributed to stress. As your stress levels increases, more adrenaline is released in your bloodstream. Your blood pressure rises, heart rate accelerates, and cholesterol levels increase.

Your body's ability to absorb nutrients is diminished this creating deficiencies along with the formation of free radicals.

High stress also suppresses your immune system which inhibits your bodys ability to fight disease. People with high levels of stress were found to have less than half the antibodies as those under little stress. Constant stress can cause permanent damage.

The good news is that our body begins to repair itself when we lower our stress level. One of the best ways to beat stress is to exercise three times a week. Exercise releases hormones that relax the body and boost the immune system.

In addition, a healthy diet rich in whole foods such as raw vegetables and fruits and whole grains can help. Supplement your diet with some antioxidants like vitamin A, C, E, and K, along with B complex and calcium.

Above all, learn to relax. Get enough sleep. Take time out for yourself, and limit the amount of time and effort you spend worrying. Do things that you enjoy.

Beware of Marketing Glitz When it Comes to Losing Weight

Question: I remember hearing about a product that if taken before bed will burn far while youre sleeping. Can you tell me what it is and how it works?

Answer: I also remember a commercial like that and I was also curious as to what it was all about. Is it some special herb found in the rain forest or a patented secret formula or maybe an enzyme or protein that makes you burn fat while you're sleeping? Then it occurred to me that it was an incredible marketing twist.

Your body is always naturally burning a combination of fat and carbohydrates. But here's the twist: your body burns the highest percent of fat when you're sleeping. That's how these companies get away with making (due to good lawyers) such claims and technically they are not lying. If you take their product before bed, you will burn fat while you are sleeping, but what they don't tell you is no matter what, you burn fat while you are sleeping.

Here are a few other marketing gimmicks to look out for- anything that has an up to for example lose up to X amount of weight or burn up to X amount of calories. Also watch out for products with guaranteed results, permanent results, or things that say its Fast or its easy.

Another great marketing gimmick is the way they play on words. For example, they tell you that you will tone your muscles but wont build your muscles, but the only way to tone muscle is to build muscle. My personal favorite reads along with diet and exercise in small print.

When it comes to your health, a balanced diet, along with moderate exercise three to five days a week are the best ways to tackle long-term weight loss.
Remember, with anything, shortcuts eventually make for long delays.

Weight Loss and Exercise

Question: I saw an ad which said, Lose ten pounds in 48 hours without exercise. Is that possible?

Answer: We've all seen ads like this, Lose ten pounds in 48 hours. Lose ten pounds and four sizes in ten days; its quick, easy; with no effort. So what would it really take to lose ten pounds in 48 hours or ten pounds in ten days, not including temporary water loss or the use of a laxative to expunge five or ten pounds? A pound of real body weight is thirty five hundred calories. If you want to lose ten pounds, you need to expend thirty five thousand calories more than you consume. This can be achieved by either taking in fewer calories or exercising more. So, lets say you take in twenty five hundred calories a day to maintain your weight and you want to lose ten pounds by this weekend. If you didn't eat for two days, you would lose about one and a half pounds. What about the other eight and a half pounds?

Take the example of a marathoner. In the course of running a marathon (26.4 miles) an average runner burns somewhere around thirty five hundred calories. To burn eight and a half pounds in 48 hours, the average person would have to run something like 240 miles. If you keep your calories the same during that ten day period, you would have to burn thirty five thousand calories in ten days(3,500 a day) or run approximately a marathon everyday for ten days to lose ten pounds of body weight. Don't be fooled by these outrageous claims. Not only is it unhealthy, it will play havoc with your metabolism.

To calculate the approximate number of calories you need to expend to achieve a desired body weight, subtract the desired weight from the current weight and multiply by thirty five hundred. For example, if you weigh 150 pounds and wish to weigh 130 pounds, you would need to expend 70,000 calories above and beyond your current intake (150-130=20x3,500=70,000). The best way to achieve these results is through healthy eating habits along with an exercise program that includes both aerobic and strength training. Remember if you just lose one pound or two a week, that's 50 to 100 pounds a year!

Pot Bellies Can Lead to Health Risks Such as Heart Disease

Question: My dad has a pot belly, but said he is fit because his stomach is hard. How is that possible?

Answer: His stomach is hard not because of good muscle tone, but because fat has accumulated underneath the stomach muscles. The stomach appears tight and hard. However, this is deceptive and, more importantly, dangerous.

Someone who carries their weight in their stomach is at a much higher risk of heart disease, hypertension, and non insulin dependent diabetes than someone who carries the same percentage of body fat distributed all over their body.
Additionally, this can cause a strain on the lower back from carrying excess stomach weight. In women, the danger of ovarian cancer is increased.

Regardless of gender, the person who carries excessive weight in their mid-section needs correct diet and exercise. Your dad should consult his physician and begin a healthy regimen.

Getting Out of an Exercise Rut

Question: Even though I am exercising and have maintained a steady diet plan, I am NOT losing more weight-why?

Answer: Even though you are doing daily activities, your own body weight acts like a resistance. For example, a medium intensity activity (like walking or light aerobics) at a body weight of 180 pounds burns six calories a minute; at 120 pounds these activities burn only four calories a minute. After an hour of such activities that's a difference of 120 calories. To get the same amount of caloric expenditure at a lower body weight, you will have to either exercise longer or increase the intensity.

Its easy to get into an exercise rut. That's why its so necessary to challenge yourself. For example, if you do a lot of aerobic activity, add some weight training. Lean muscles burn more calories, increasing your natural metabolism. Variety is the spice of life; its also necessary for effective weight loss and good muscle tone.

The Facts about H2O

Question: Is drinking eight to ten glasses of water a day really that important? Or should I drink water just when I'm thirsty or exercising?

Answer: Dehydration is a dangerous condition and being thirsty isn't always a sign; in fact, thirst is not an accurate indicator of water lost. That's why you should be replacing fluids throughout the day not just when you are thirsty or exercising.

Water is needed for saliva, sweat, lubrication, urination, and organ protection. Your metabolism alone needs about 1,50ml. of water a day to function properly. Since exercising is either hot or cold weather leads to water loss, drinking eight to ten glasses a day may not be enough- your water intake may need to be increased.

One way to determine if you are getting enough water is to monitor your urine. The lighter the color of your urine, the better hydrated you are. You can also weigh yourself before and after a workout, for every pound of body weight lost two cups of water should be consumed.

Think Strength Training Decreases Flexibility? Think Again

Question: I like to play golf in the summer and I am concerned about my weight training interfering with my golf game-namely, flexibility. What can I do to stay toned without decreasing my flexibility?

Answer: Many people shy away from strength training because they assume that it will decrease their flexibility and/or range of motion. This is especially true for athletes and older people who already experience symptoms of limited flexibility and/or range of motion. They couldn't be more wrong.

A 2001 study published in the International Journal of Sports Medicine 23, 112-119 stated: Strength training can substantially increase flexibility in multiple-joint-motions independent of flexibility exercises.

The authors of this study demonstrate that resistance exercises improve the tensile strength of the tendons and ligaments as well as increase the contractility of muscles, which over time increases the joints range of motion. Their investigation also shows the added benefits of strength training for individuals, such as improvements in muscular strength and endurance, body composition, glucose metabolism, coronary risk factors, bone mineral density, and psychological well being.

In conclusion, weight training will make you stronger and, when completed through a full range of motion, will not only ensure flexibility but, improve it. Also, for athletes, weight training can significantly improve performance without decreasing flexibility. For example, Tiger Woods bench presses over one to one and a half times his body weight and is consistently near the top PGA Tour in driving distance.

Another surprising misconception is that the best way to prevent injury from working out is stretching. Instead of preventing injury, many people hurt themselves by stretching because they use improper technique. It is more beneficial to do a warm-up set using a very low weight completing several repetitions for each body part you are going to exercise.

Maintaining proper form and working through a full range of motion is essential in avoiding injuries and increasing flexibility. If you are unsure about proper training techniques you may consider having a fitness professional design a program for you along with demonstrating correct form for each exercise.

Question: How important are nutrition and calories to losing weight when you are already exercising?

Answer: Its January now and most likely this years number one resolution is to lose weight. The problem with most new years resolutions, such as losing weight, is that they are not a cow to which we are committed as part of our everyday lifestyle. We wait until the beginning of each year to make a resolution and after a few months, for whatever reason, the resolution is shelved. This is why most of us fail and must reaffirm the same resolution year after year- with some having given up all together.

It does not require one to be rocket scientists to know what to do to shed those extra pounds gained over the holidays or years. What it does require is discipline-discipline to a nutrition/calorie regimen and exercise. That's all it takes.

Why must we have good nutritional habits and consume the appropriate amount of calories, even when exercising? A good nutritional lifestyle, along with consuming the proper amount of calories is the key to successfully losing and/or exercise, the additional calories will be stored as fat. Over time, those stored calories will equate to extra pounds on the scale.

The same goes for not consuming enough calories. If you are not providing your body with the appropriate amount of calories it requires to operate efficiently, it will eventually think its starving and store calories as fat.

It is very important to know how many calories daily it takes for you to lose, maintain, or even gain weight. Your gym, doctor, or nutritionist can provide you with what your daily caloric intake should be. There are also Internet programs available that enable you to calculate your required daily calories. The only information that is required is your height, weight, age, and activity/exercise lever.

What's next? Now that you know what your caloric intake should be, you want to make sure you consume those calories in 4-6 small well balanced meals-six being ideal: breakfast, lunch, dinner, and three small snacks. Each main meal should contain a balance of good carbohydrates, protein, and good fat. Its okay to treat yourself to something naughty every once in a while. Just do not make naughty treats an everyday thing. And do not forget to EXERCISE!

Go forward! Lets vow to forgo New Years resolutions for healthier eating habits and make this a resolution that we are committed to as part of our everyday lifestyle. Happy New Year!

Lifting Weights Builds Strength and Prevents Injuries

Question: My karate teacher was telling me to stop lifting any weights. He said that was how he got hurt. I'm Confused. What is your opinion?

Answer: Unless your teacher lives in space or in a vacuum, he should know that almost every human activity requires lifting some sort of weight- whether its lifting a can of soup, picking up your children (or grandchildren) even lifting yourself out of bed in the morning. Actually, progressive resistance training, a.k.a. weight training, is a very good tool in preventing injuries.

That's why most every athlete from Gabrielle Reece to Tiger Woods lifts weights. They do it not only to increase performance but also to prevent injury, thus extending their careers. If done correctly progressive resistance training can actually make muscles, ligaments, tendons, and bones less prone to injury. By progressively making yourself stronger, especially in your weaker areas you're less likely to be injured from everyday activities, both expected and unexpected. When proper technique is used most everyone can benefit from strength training. My opinion- "Keep Lifting! "