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Best of 2006 for a
Better 2007
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Let me start off by saying Happy New Year! Over the past few weeks I have
been EXTREMELY
busy getting my new personal training facility Carter Fitness up and
running. I have put together a great bunch of exceptionally talented
trainers, and even with absolutely no advertising (yet) we have a small but
dedicated group of clients that are already seeing phenomenal results. So
with putting all that together, plus that little thing called Christmas- I
have been pressed to come up with this weeks newsletter topic.
Then it hit me – I’m have written tons of great advice
over the year, and from what I have seen most of you have completely
forgotten it over the past few weeks. (Apparently fruit cake and egg
nog causes memory loss). So I have complied a list of the best of the
best of 2006 so that you can have a great start to 2007. So here’s to a
fantastic and heatlhy new year…
Big Weights - Big Workouts
To increase your metabolism working out with weights is a must. First
off, the more muscle you carry on your frame, the higher your
metabolism. You should want to stimulate as much of that muscle as you
can. This is because muscle is metabolically active, and requires
energy to exist. So the goal when working out should be to cause as big
a “metabolic disruption” as possible. The more muscle you stimulate,
the bigger the disruption, the bigger the metabolic increase. For example as
session of 10 sets of deadlifts would cause a greater metabolic shift then a
session of 10 sets of bicep curls. Deadlfits use almost your entire body,
while curls only use the bicep muscle (give or take). The net effect
will be increased calorie utilization over the long term.
Carb Modification:
As most of you know I am an advocate for a lower carb lifestyle (not
no-carb). The fat loss aspects of this type of eating should be reason
enough to switch but every day more and more research points to the
overwhelming health benefits of carb modification. The blood panel work
from those on reduced carb is nothing less than astounding. Will it
work for everyone? – of course not. But I have personally seen some
amazing transformations that accompany this nutritional plan. And it’s
not like the old days of just meat and cheese. Chefs like George Stella and
others have created truly outstanding meals from fresh foods that are not
only low carb but absolutely delicious and exceptionally healthy. If you
tried this type of eating and it did not work for you, chances are you did
not give it a chance.
Deadlift:
The Deadlift is the king off all movements and is a third on the Holy
Trinity: Deadlift, Squat and Bench Press. It is a hip dominant lower
body movement that actually uses most of body if performed correctly.
It is easier to list which body parts it doesn’t affect then those that it
does. On top of that it is a metabolic ass-kicker. Because of the
fact that it utilizes so much muscle mass your metabolism is fired up with
every rep. The deadlift and its variants are staples in both mine and
my clients' training programs.
Fish Oil:
For years I have advocated using flax oil as a source for EFAs. The
more research I read tells me as good as flax oil is, fish oils are even
better. This stuff is truly amazing. The benefits of fish oil
supplementation include: aids in fat loss, decreases inflammation,
normalizes blood triglycerides and cholesterol, lowers blood pressure and can
reduce the risk of sudden cardiac death by as much as 50% and an increased
consumption of fish oils helps reduce the risk of developing prostate
cancer. That’s just the short list. I have been somewhat
reluctant to recommend fish oil capsules due to horrific fish burps that can
occur, but Costco has highly concentrated enteric coated fish oil capsules that
do not give fish burps. Everyone should take it – EVERYONE. Great
stuff.
3 Studies
Three studies that prove steady state cardio sucks and intervals rock:
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STUDY #1: Impact of exercise intensity on body fatness and
skeletal muscle metabolism
Metabolism.1994;43:814-818
Angelo Tremblay, Jean-Aimé Simoneau and Claude Bouchard
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The
Findings:
This study
had participants spilt into 2 groups. Group 1 did 20 weeks steady state
aerobics; Group 2 did 15 weeks HIIT (High Intensity Interval Training, the
short intense bouts I have been talking about). Group 2 not only exercised
for 5 less weeks, but also expended less 48% less calories per exercise
bout. Now here's the cool part : Group 2 had 9 times the fat burring. Yes,
that is correct Group
2 burned 900% more fat than Group 1.
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STUDY #2: Effect of acute resistance exercise on post exercise
oxygen consumption and resting metabolic rate in young women.
Int
J Sport Nutr Exerc Metab. 2000 Mar;10(1):71-81.
Osterberg KL, Melby CL.
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The Findings:
This study
determined the effect of an intense bout of resistive exercise on post
exercise oxygen consumption, resting metabolic rate, and resting fat
oxidation in young women ages 22-35. They completed bouts of heavy
resistance exercise involving supersets, compound exercises, mechanical
failure, and short rest periods. The study showed that participants had
increased fat burning
increased by 50% and Metabolism
was 4% higher even 16 hours later (which is when they
stopped testing).
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STUDY #3: Effect of an acute period of resistance exercise on
excess post-exercise oxygen consumption: implications for body mass
management.
Eur
J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
Schuenke MD, Mikat RP, McBride JM..
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The
Findings:
This is one of my favorites. The researchers used whole body resistance
training workout that lasted only
31 min. Each circuit consisted of Bench Press, Power
Cleans, and Squats which were completed 4 times. These compound moves were
performed with very little rest until failure. EPOC was measured
at regular intervals and was shown to be significantly elevated for 38 HOURS! That's
HUGE!
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Exercise alone will not make up for nutritional
mistakes
Too many times I have had clients who bust their ass in the gym, but fail to
make progress. Suspiciously they are always forgetting to bring their
food log. When I finally see it the answer is clear (as if I did not
already know). They eat like crap and expect the workout to cover-up
for their mistakes. Not.
Use your time efficiently
You are looking for the best bang for your buck. If you have only
30 minutes 3x week for exercise, walking on a treadmill is a waste of your
time. Weight training and/or interval work will yield twice the results
in half the time. If you think steady state cardio is best for fat
loss- it is not.
Consistency counts
I should not have to say this one but I do. To be truly good at
anything, you need consistency. To get consistent results you need consistent
training and nutrition practices. Do not blow off your workout because Big
Brother is on – get a Tivo. A bad workout is better than a missed one.
Why we should care about being lean
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Health
Risks Associated With Too Much Body Fat
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• increased blood pressure
• increased total cholesterol level
• increased LDL (bad) cholesterol
• increased risk of cardiac problems
• increased risk of Diabetes
• hardening of the arteries
• aggravation of osteoarthritis
• promotes blood clots and varicose veins
• GI disorders
• increased predisposition to some cancers
• decreased reaction time
• reduced balance and coordination
• increased susceptibility to infections
• decreased circulation
• delayed wound healing
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And Last
but not least...
Get
a Plan
You
need a plan of attack. Haphazard workouts on a “whenever you feel like
it” schedule simply do not work and are doomed to fail. Buy a book,
read a magazine or better yet hire a trainer. Whatever you do have a
plan. Success rarely happens by accident, and you are better off not
leaving it to chance.
Joshua
Carter
The Body Transformation Expert
Carter Fitness Training
http://carterfitness.com
818337-6175
PS: The New Year is
here so get off your butt! My staff and I currently have some availabilities
so why not come in and get a FR.E.E test drive of our services? Schedule a
session with a qualified trainer to get that fat melted before swqimsuit
season. Carter Fitness in West Hills is up and running strong. Reply to this
email or give me a call at 818-337-6175
It makes
me cringe when something that should be so good goes so wrong. If you were
wondering how to properly perfrom a deadlift - this is not it.
Click To View Video
Assure Your Fitness Success in the New Year
It's
that time of year again - time for the infamous New Year's Resolution. If you are like
most people that I know then one of your top resolutions will be to get into
better shape this year. Shaping up for the New Year is a phenomenal goal to
have.
Did you know that 80%
of New Year's Resolutions are unsuccessful?
That means that out of your 10 closest friends 8 will fail to meet their
goal - I'm not too excited about those odds, are you? The good news is that you have what it
takes to be one of that elite 20% who do meet their goal. How? Glad you asked
- read on for 5 guidelines that will guarantee your 2007 fitness goals.
1. Write Your
Resolution as a Contract - and Sign It
I know it sounds strangely official, but that is precisely the point.
First take your resolution and write it out in very specific detail. Below
your resolution make a To-Do List of activities that go hand-in-hand with
accomplishing your goal. Now sign and date the contract.
Here is an example:
In the year 2007 I resolve
to drop 25-pounds at a consistent rate of 2 pounds per month.
In order to meet my goal I
will:
1. Walk 1 mile 3 times a
week
2. Only eat 1 dessert item
per week
3. Meet with my personal
trainer 3 times a week
2. Visualize Your
Success
This is the easiest step to take to make sure that you attain your goal,
but it is also the most overlooked. The power of creative visualization is
undeniable and has been proven time and time again by go-getters such as
Michael Jordan, Einstein, Napoleon and Andrew Carnegie.
The way to use creative visualization to reach your goals is to let yourself
visualize what it would be like to have already achieved this goal. Take a
moment to let yourself feel the excitement. Your goal has been met and you
are now 25 pounds lighter, you can see how amazing you look, you can feel new
confidence building, you can even see the reactions of those that you love as
they see the new you.
Remember what accomplishing your goal feels like - this experience will keep
you motivated and will help pull you through the inevitable difficulties of
making the changes you want.
3. Be Realistic In
Your Goal
As you go about choosing your goal it is important that you find one that
is realistic. Dropping 100 pounds in one year (though not impossible) is
probably not the most realistic goal. Be careful not to aim too low either -
losing 2 pounds in a year may be too easy - you should challenge yourself and
expect substantial change within a practical realm.
The best way to set yourself up for failure is to make New Year's Resolutions
that are simply unattainable. Rather than setting yourself up for a fall,
find goals that are realistically within your reach.
4. Tell Everyone You
Know
I know what you are thinking - why tell everyone your goal when you may
not ever meet it? Isn't that just embarrassing? No - because you will meet your goal
once you place this added motivation on your shoulders.
Friends and family members can be a treasure chest filled with support and
encouragement. You may even find that someone close to you also shares a
similar goal - and now you have a built in buddy for motivation.
If your family isn't very supportive, take heart. You still have a good
reason for telling them your goal - it's a little thing called the guilt
factor. Even if you aren't being showered with support you will still feel a
shade of embarrassment or guilt when your resolve begins to slip - but this
only works if those around you are clued into your goals to begin with.
5. Meet with a
Professional
The ultimate way to guarantee your fitness success in 2007 is to meet
with a trained professional. Every pro in every industry has a coach. Top
athletes have coaches that give them the edge. The most successful business
people have wealth coaches who guide them to riches. Well, fitness is my specialty - and
since you are serious about creating a healthy and fit physique - guarantee your results by teaming up
with me, your fitness coach.
Together we will come up with a fitness plan that is uniquely yours, one
that fits your lifestyle and brings you maximum results in minimum time -
something that you will appreciate as your resolutions are checked off.
New
Year's Resolutions can begin to feel like one big punishment - Don't eat this, Don't eat that, and
Exercise, Exercise, Exercise. Instead look on the positive side
by focusing on all of the new and tasty healthy foods that you are able to
eat and remind yourself that the satisfaction you will get by meeting your
fitness goals is worth every drop of sweat.
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