Your grandparents probably turned to eating prunes and bran flake breakfast cereals to keep their bowl movements regular. Or worse still, they might have only turned to what they considered their limited choices in fiber when they found themselves irregular. Thankfully, gone are the days when the notion of eating fiber was considered a grueling ( and often just temporary) necessity to combat the awful effects of constipation. Of course we now know that fiber needs to be an important part of everyone’s daily diet. After all who wants to get constipated, ever? More importantly, we now know about the great health benefits of a high fiber diet. For starters, eating fiber keeps blood sugar levels in check and helps prevent chronic illnesses such as cardiovascular disease and even certain cancers. A high fiber diet is also a great way to help lose fat.
Despite our current knowledge about the importance of a daily, high fiber diet, more than a few studies have concluded that the average American consumes only about 14-16 grams a day. The recommended amount is 25 to 35 grams. Well this situation can be easily rectified with just a little bit of education; specifically on the many tasty foods so readily available that are chock full of wonderful fiber. They include a variety of fruits, vegetables, legumes and whole unprocessed grains found in a multitude of cereals, pastas and certain breads.
BodyBast Personal Trainers and Health Professionals most often recommend the following choices for taste and variety:
Apples with their skin on offer twice the amount of fiber as other popular fruits like grapes, peaches and grapefruits. One apple with skin provides 3.5 grams of fiber; without the skin the fiber level drops to 1.7 grams. Apples are also a terrific way of way of keeping your cholesterol level in check, according to The American Dietetic Association. Another easy choice is the artichoke, each with 10 grams of fiber along with more potassium than a banana.
Next comes the avocado, truly a super fiber food, offering between 11 and 17 grams with each full serving. And never mind the overly publicized fat argument - “most of the fat in avocados is monounsaturated fat, the same heart healthy fat found in olive oil and macadamia nut oil,” according to Jonny Bowden, author of The 150 Healthiest Foods on Earth. A half cup of cooked barley contains four grams of fiber and only 195 calories, plus it helps to keep blood sugar levels down while it fills you up for several hours.
Another fine, extremely healthy vegetable is broccoli. While carrying only a little more than 2 grams of fiber in a one cup serving, it also contains 2 grams of protein, a great deal of potassium and calcium all while offering some super disease fighting elements that help reduce the risks of breast and cervical cancers.
Oatmeal and other high fiber breakfast cereals boast anywhere from 5 to 8 grams of solulable dietary fiber per bowl. Experts caution to be sure that the first ingredient on the label reads “whole”, meaning all three layers of the grain are intact. Whole grains offer more fiber than enriched flour, which is often used in instant oatmeal for example.
Of course all berries make a great topping for cereal for their sweet taste alone, but in fact, most berries, especially raspberries help fight diseases like cancer and arthritis while providing a good amount of fiber - about 8 grams in a cup of raspberries.
Then there is the papaya with 2.5 grams of fiber per cup along with fine doses of potassium, calcium and vitamins C and A.
Finally, pumpkins aren’t just for Halloween decorating and Thanksgiving pies. It is in fact a healthy vegetable side dish with 2.5 grams of fiber in a serving.
So there you have it - a simple guide to healthy eating and regularity. Bon-appetit!
This blog is about the science behind fitness: how to get in the best shape of your life and keeping it. It's about effective, timely, high impact fitness programming that delivers max results. And that's what you will discover here: hundreds of tested and proven fitness strategies, tips, and even full-blown fitness systems and tools from our dozens of years of in-the-trenches, experience, and real life application.
Tuesday, August 17, 2010
Carbs... The Good, the Bad, and the Ugly
Most people think of carbohydrates with a good deal of fondness, but often times it is a mixed emotion of guilt and pleasure. Pasta, cupcakes, baked potatoes, bagels, pancakes, apple pie, that sort of thing. Some of it seems like a perfectly normal and essential part of everyday eating and of course much of it does not. The truth is carbohydrates are a main dietary component consisting of sugar, starches and fiber. The problem is that too many people in the United States today consume way too much of the sugar and starch variety and not enough of the fiber carbs. It all comes down to balance - there are good carbs and there are bad carbs. But beneath the surface what is a carbohydrate anyway and why should we care so much about them? Simply put, carbohydrates equal energy - or better still, carbohydrates break down inside our bodies into glucose (blood sugar) that provide our body with energy, mainly the brain and nervous system. The liver breaks down glucose into the energy our body needs.
Good carbohydrates are unprocessed foods - fruits, vegetables, whole grains, that sort of thing. Good carbs are usually natural, unaltered in any way. They are nutritious foods high in fiber and rich in vitamins, minerals and other important nutrients that help contribute to one’s energy level over long periods of time. In addition, these high fiber foods also help lower cholesterol and of course help us rid our bodies of waste and toxins that could later lead to a variety of health problems from cardiovascular to various cancers.
Examples of good carbs can be found in a wide variety of fruits and vegetables, especially tomatoes, apples, berries, avocados and spinach. Other food examples of good carbs include beans, nuts, seeds, legumes (lentils, dried peas) whole grains (found in certain cereals, pastas and breads) and some dairy products such as organic yogurt and cottage cheese. With a little imagination you can easily mix and match most of these choices together into recipes that will make for a perfectly satisfying diet.
Now for the bad carbs. No surprise, these include the foods that have been refined and processed. Think about all of those fast food restaurants, frozen pizzas, salty bags of crunchy things, candy, soda and most other super popular American diet staples. Of course the problem with these “foods” is that they offer little in the way of nutrition and can lead, over time, to serious illnesses like diabetes and cancer and heart disease - and because of the high calorie content, dangerous obesity. In other words, nothing natural here. Such foods are low in nutrition and contain a multitude of additives like artificial flavorings, colorings, preservatives and excess fat. Bad carbs often cause a spike in one’s blood glucose level, resulting in a short lived rise in energy levels followed by a sharp decline or crash. This is most defiantly not the diet for anyone involved in a fitness program, whether seeking to build muscle mass or tone down.
Now certainly everyone slips into the temptation of a bad carb now and then - a slice of birthday cake, a bag of fast food fries late at night, Sunday morning pancakes - so don’t let guilt get the best of you. The main thing is to be well aware that better choices exist for the next time and the time after that and so on. Keep in mind that that all carbohydrates end up contributing to our energy level in one way or another. But obviously it is the good carbs listed here that will sustain you in the long haul, providing better and longer stamina, essential fiber and other key nutrients that will help keep you energized and healthy and happy throughout your lifetime. For more carbo-charged information join BodyBlast's member list at http://bodyblastrequestform.zreply.com/
Good carbohydrates are unprocessed foods - fruits, vegetables, whole grains, that sort of thing. Good carbs are usually natural, unaltered in any way. They are nutritious foods high in fiber and rich in vitamins, minerals and other important nutrients that help contribute to one’s energy level over long periods of time. In addition, these high fiber foods also help lower cholesterol and of course help us rid our bodies of waste and toxins that could later lead to a variety of health problems from cardiovascular to various cancers.
Examples of good carbs can be found in a wide variety of fruits and vegetables, especially tomatoes, apples, berries, avocados and spinach. Other food examples of good carbs include beans, nuts, seeds, legumes (lentils, dried peas) whole grains (found in certain cereals, pastas and breads) and some dairy products such as organic yogurt and cottage cheese. With a little imagination you can easily mix and match most of these choices together into recipes that will make for a perfectly satisfying diet.
Now for the bad carbs. No surprise, these include the foods that have been refined and processed. Think about all of those fast food restaurants, frozen pizzas, salty bags of crunchy things, candy, soda and most other super popular American diet staples. Of course the problem with these “foods” is that they offer little in the way of nutrition and can lead, over time, to serious illnesses like diabetes and cancer and heart disease - and because of the high calorie content, dangerous obesity. In other words, nothing natural here. Such foods are low in nutrition and contain a multitude of additives like artificial flavorings, colorings, preservatives and excess fat. Bad carbs often cause a spike in one’s blood glucose level, resulting in a short lived rise in energy levels followed by a sharp decline or crash. This is most defiantly not the diet for anyone involved in a fitness program, whether seeking to build muscle mass or tone down.
Now certainly everyone slips into the temptation of a bad carb now and then - a slice of birthday cake, a bag of fast food fries late at night, Sunday morning pancakes - so don’t let guilt get the best of you. The main thing is to be well aware that better choices exist for the next time and the time after that and so on. Keep in mind that that all carbohydrates end up contributing to our energy level in one way or another. But obviously it is the good carbs listed here that will sustain you in the long haul, providing better and longer stamina, essential fiber and other key nutrients that will help keep you energized and healthy and happy throughout your lifetime. For more carbo-charged information join BodyBlast's member list at http://bodyblastrequestform.zreply.com/
On the Topic of Results: Resistance Training and Hypertropy
Webster’s dictionary gives a somewhat frightening definition of hypertrophy, describing it as “excessive development” and “exaggerated growth.” Of course just about anyone who has engaged themselves in some sort of weight training - from the new mom looking to shed baby fat to the bodybuilder seeking a superhero physique knows that muscle hypertrophy need not be scary at all. It is simply a very real result specific weight training. Excessive and exaggerated growth are hardly normal or even desired - unless of course destiny was pointing you toward a career in pro wrestling or Monster,Inc. So for the rest of us engaged in an average orientated fitness program, muscle hypertrophy is more reasonably defined as increased muscle size. No matter what your goals may be, there can be no denying that losing fat while increasing your over all muscle size (even just a little bit) often times leaves the body looking a whole lot sexier - toned, firm and lean. Nothing to fear in that.
The key to this goal is resistance training. Whether one prefers free weights or machines (of course a well designed combo is best) resistance training involves repeated repetitions of a particular exercise, there by resulting in increased size followed by increased force or strength. All hulksters aside, remember that replacing excess fat and flab with larger or better muscle size (even just a little bit) is always a desirable look. Then of course there is this added benefit of increased strength. Strength is almost always a good thing as well; comes in handy when hoisting a growing toddler or moving a piece of furniture up the stairs.
So how best to achieve hypertrophy through resistance training? According to BodyBlast and most experts in the fitness field, the answer is volume. Since volume means different things to different people, simply put - think of volume as the most you can do. Also, the very best you can do. More specifically, high volume exercise results from doing several sets of an exercise - usually anywhere from three to five sets of between eight and twenty repetitions. According to Lee E. Brown, Assistant Professor and Director of the Human Performance Laboratory at Arkansas State University, “It is the repeated use of sets and reps that stimulates the body to adapt by increasing muscle size and thereby strength.”
Now since the mom isn’t looking for quite the same results as the competitive bodybuilder , just keep in mind that the number of repetitions performed to fatigue is the general idea. As for the amount of weight one uses and exactly how many repetitions makes sense with that weight , well that is a personal choice related directly to one’s personal goal. Here is a general recommendation of most sports coaches:
* 1-3 repetitions for neuromuscular strength
* 4-6 repetitions for maximum strength by stimulating muscle hypertrophy
* 6-12 repetitions for muscle size with moderate gains in strength
* 12-20 repetitions for muscle size and endurance
Granted, hypertrophy isn’t necessarily the desired outcome for everyone involved in a fitness program. But if increased strength appeals to you (and who couldn’t use even a little more power and strength in this world?) along with increased muscle size (from shapelier legs to baseball biceps) then take the time to carefully develop yourself through well designed resistance training. The new you will begin to show in approximately two months. Enjoy the results!
The key to this goal is resistance training. Whether one prefers free weights or machines (of course a well designed combo is best) resistance training involves repeated repetitions of a particular exercise, there by resulting in increased size followed by increased force or strength. All hulksters aside, remember that replacing excess fat and flab with larger or better muscle size (even just a little bit) is always a desirable look. Then of course there is this added benefit of increased strength. Strength is almost always a good thing as well; comes in handy when hoisting a growing toddler or moving a piece of furniture up the stairs.
So how best to achieve hypertrophy through resistance training? According to BodyBlast and most experts in the fitness field, the answer is volume. Since volume means different things to different people, simply put - think of volume as the most you can do. Also, the very best you can do. More specifically, high volume exercise results from doing several sets of an exercise - usually anywhere from three to five sets of between eight and twenty repetitions. According to Lee E. Brown, Assistant Professor and Director of the Human Performance Laboratory at Arkansas State University, “It is the repeated use of sets and reps that stimulates the body to adapt by increasing muscle size and thereby strength.”
Now since the mom isn’t looking for quite the same results as the competitive bodybuilder , just keep in mind that the number of repetitions performed to fatigue is the general idea. As for the amount of weight one uses and exactly how many repetitions makes sense with that weight , well that is a personal choice related directly to one’s personal goal. Here is a general recommendation of most sports coaches:
* 1-3 repetitions for neuromuscular strength
* 4-6 repetitions for maximum strength by stimulating muscle hypertrophy
* 6-12 repetitions for muscle size with moderate gains in strength
* 12-20 repetitions for muscle size and endurance
Granted, hypertrophy isn’t necessarily the desired outcome for everyone involved in a fitness program. But if increased strength appeals to you (and who couldn’t use even a little more power and strength in this world?) along with increased muscle size (from shapelier legs to baseball biceps) then take the time to carefully develop yourself through well designed resistance training. The new you will begin to show in approximately two months. Enjoy the results!
Start with Balanced Nutrition
Eating well balanced meals can be a challenging task for just about anyone in this busy world. For most of us that means anywhere from 3 to 6 meals per day minimum. Now when you multiply that by seven days and however many people in your household may be sharing in those meals, it can so overwhelming (time consuming as well as expensive) it isn’t surprising that a majority of Americans choose the easy out - as in fast, cheap and high in calories and fat. However if you are engaged in a fitness regimen, such laziness in the area of nutrition simply cannot be tolerated. Eating correctly is every bit as important as exercising correctly. Each one is directly linked to the other for final and continued success.
So where to begin? Both the Office of Disease Prevention and Health Promotion and the U.S. Department of Health and Human Services recommend following these key guidelines:
Follow a balanced diet that is low in saturated and trans fats, cholesterol and added sugars, salt and alcohol.
Balance your calorie intake with exercise. Slowly decrease your caloric intake while increasing exercise to prevent gradual weight gain over time.
Two cups of fruit and 2 ½ cups of vegetables per day are recommended for a 2,000 calorie a day diet.
Three or more ounces of whole grain products are recommended per day.
Fewer than ten percent of calories should come from saturated fatty acids.
Cholesterol intake should be less than 300 mg. per day.
Total fat intake should not exceed 20-35 percent of calories.
Choose “good” fats such as fish, nuts and olive oil (mono and polyunsaturated fat.)
Lean, low fat or fat free meats, poultry, dry beans and certain milk products are preferable. Total fat intake can approach 35 percent if the majority of the fats are “good” fats.
Avoid added sugars.
Consume less than 2,300 mg. (about one teaspoon) of sodium daily.
Do not consume more than one alcoholic drink per day for women and two per day for men.
While providing a clear course of action, this recommendation might also strike you as a bit vague and non-specific, so just remember to use common sense and do what is best for you in terms of your particular age, your fitness goals - (to lose weight, to add muscle size), etc. Balanced nutrition is the thing to keep in mind at all times BodyBlast.com offers this simple nutritional and diet plan guideline:
Commit to consuming 4-6 small meals and snacks everyday
To succeed, plan ahead by packing foods the night before.
Always make healthy food selections like fruits, vegetables, whole grain cereals and breads, beans, low-fat or non-fat dairy, fish, meat and skinless poultry.
Avoid foods high in fat and “empty” calories (low protein, high carbs, low in nutrients).
Avoid foods high in sugar - deserts, candy, etc.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total fruit and vegetable servings per day .
Remember, the most important road to eating a balanced diet is education. Know (listen to) what your body needs and read carefully all nutritional labels and ingredients on everything you eat. BodyBlast offers a wide range of nutrition programming from vegan to high protein regimens. Our balance program is a great way to work your way into a full scale, progressive program design. For more information, check out our website for more information: www.bodyblast.com
So where to begin? Both the Office of Disease Prevention and Health Promotion and the U.S. Department of Health and Human Services recommend following these key guidelines:
Follow a balanced diet that is low in saturated and trans fats, cholesterol and added sugars, salt and alcohol.
Balance your calorie intake with exercise. Slowly decrease your caloric intake while increasing exercise to prevent gradual weight gain over time.
Two cups of fruit and 2 ½ cups of vegetables per day are recommended for a 2,000 calorie a day diet.
Three or more ounces of whole grain products are recommended per day.
Fewer than ten percent of calories should come from saturated fatty acids.
Cholesterol intake should be less than 300 mg. per day.
Total fat intake should not exceed 20-35 percent of calories.
Choose “good” fats such as fish, nuts and olive oil (mono and polyunsaturated fat.)
Lean, low fat or fat free meats, poultry, dry beans and certain milk products are preferable. Total fat intake can approach 35 percent if the majority of the fats are “good” fats.
Avoid added sugars.
Consume less than 2,300 mg. (about one teaspoon) of sodium daily.
Do not consume more than one alcoholic drink per day for women and two per day for men.
While providing a clear course of action, this recommendation might also strike you as a bit vague and non-specific, so just remember to use common sense and do what is best for you in terms of your particular age, your fitness goals - (to lose weight, to add muscle size), etc. Balanced nutrition is the thing to keep in mind at all times BodyBlast.com offers this simple nutritional and diet plan guideline:
Commit to consuming 4-6 small meals and snacks everyday
To succeed, plan ahead by packing foods the night before.
Always make healthy food selections like fruits, vegetables, whole grain cereals and breads, beans, low-fat or non-fat dairy, fish, meat and skinless poultry.
Avoid foods high in fat and “empty” calories (low protein, high carbs, low in nutrients).
Avoid foods high in sugar - deserts, candy, etc.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total fruit and vegetable servings per day .
Remember, the most important road to eating a balanced diet is education. Know (listen to) what your body needs and read carefully all nutritional labels and ingredients on everything you eat. BodyBlast offers a wide range of nutrition programming from vegan to high protein regimens. Our balance program is a great way to work your way into a full scale, progressive program design. For more information, check out our website for more information: www.bodyblast.com
The Quick on Speed and Agility Training
In today’s world speed is the bottom line in just about everything we do. So it is no surprise that in fitness too, speed is a very popular objective for many to aspire to and to hold. Now more often than not, at least in the world of fitness, we associate speed with athletes. Maybe so, but who among us couldn’t do with a bit more speed? Or better still, increased agility along with that speed?
Speed is defined as a high velocity of movement. In fitness terms, we are talking running, cycling, swimming, skating and even circuit training in certain weight lifting programs. Agility is the ability to make a seamless change in the midst of that speedy movement - quickly stop, change a direction and then accelerate again. Making an athlete agile and fast requires training, mainly in the area of endurance. And by athlete, we are talking about the Olympic contender right on down to the suburban parent just looking to challenge him or herself or perhaps just better keep up with their too fast, super energetic children. In a fitness program just as in any form of education, practice does indeed make perfect or at the very least - a whole lot better.
For starters, one needs to increase power. And you guessed it, strength training increases one’s power. Strength is what undeniably leads to increased levels of speed and power and endurance and overall performance. But just for an example of how practicing strength exercises can lead to overall improvement in speed, take the vertical jump in track and field competitions. A recently published report on the internet suggests that the muscles involved in this particular action (calves, quadriceps, hamstrings and glutes) could each be trained separately in various strength training exercises , thereby increasing power, followed, ultimately, by speed. Everyday exercises familiar to even the most novice of fitness enthusiasts include leg extensions and curls, kickbacks, barbell squats and toe raises. Even better for this purpose are jump squats, since they are more related to this form of jumping.
So if you have ever wondered how one actually develops into a “fast” athlete, fitness experts and personal trainers tell us that it is a well designed combination of three key elements: speed, agility and speed endurance. How to achieve this perfect triangle? Well, its that power thing again. Strength training or more to the point - power training - is where it must begin. Power training enables an athlete to apply the greatest amount of their maximal strength in the shortest period of time. High weight, low repetitions is of course one popular method. But do not discount the results than can also be achieved through circuit training or the low weight, high repetition formula. Much of this would depend on the individual athlete - be he or she a long distance runner or sprinter, swimmer, jumper, power lifter, weekend wrestler or a would be karate kid. Power training leads an athlete (or ok, any willing gym rat) to apply their strength rapidly, there by leading to explosive power. Since power is ultimately related to force and time - increasing power increases distance which increases speed.
For those seeking an old fashioned training exercises designed to increase speed and agility that can be easily practiced at home, consider the “training ladder”. One simply walks/steps in the spaces between each rung from one end of the ladder to the other as fast as possible with great form. The idea is to increase one’s speed with each attempt and in the long run, improve leg strength and flexibility.
Sound fun? BodyBlast Fitness Studios offer excellent Speed and Agility programs for athletes and weekend worriers. BodyBlast personal trainers implement goal specific programs that get you in your sports peak condition. To learn more- check out www.bodyblast.com/peak-performance/
Speed is defined as a high velocity of movement. In fitness terms, we are talking running, cycling, swimming, skating and even circuit training in certain weight lifting programs. Agility is the ability to make a seamless change in the midst of that speedy movement - quickly stop, change a direction and then accelerate again. Making an athlete agile and fast requires training, mainly in the area of endurance. And by athlete, we are talking about the Olympic contender right on down to the suburban parent just looking to challenge him or herself or perhaps just better keep up with their too fast, super energetic children. In a fitness program just as in any form of education, practice does indeed make perfect or at the very least - a whole lot better.
For starters, one needs to increase power. And you guessed it, strength training increases one’s power. Strength is what undeniably leads to increased levels of speed and power and endurance and overall performance. But just for an example of how practicing strength exercises can lead to overall improvement in speed, take the vertical jump in track and field competitions. A recently published report on the internet suggests that the muscles involved in this particular action (calves, quadriceps, hamstrings and glutes) could each be trained separately in various strength training exercises , thereby increasing power, followed, ultimately, by speed. Everyday exercises familiar to even the most novice of fitness enthusiasts include leg extensions and curls, kickbacks, barbell squats and toe raises. Even better for this purpose are jump squats, since they are more related to this form of jumping.
So if you have ever wondered how one actually develops into a “fast” athlete, fitness experts and personal trainers tell us that it is a well designed combination of three key elements: speed, agility and speed endurance. How to achieve this perfect triangle? Well, its that power thing again. Strength training or more to the point - power training - is where it must begin. Power training enables an athlete to apply the greatest amount of their maximal strength in the shortest period of time. High weight, low repetitions is of course one popular method. But do not discount the results than can also be achieved through circuit training or the low weight, high repetition formula. Much of this would depend on the individual athlete - be he or she a long distance runner or sprinter, swimmer, jumper, power lifter, weekend wrestler or a would be karate kid. Power training leads an athlete (or ok, any willing gym rat) to apply their strength rapidly, there by leading to explosive power. Since power is ultimately related to force and time - increasing power increases distance which increases speed.
For those seeking an old fashioned training exercises designed to increase speed and agility that can be easily practiced at home, consider the “training ladder”. One simply walks/steps in the spaces between each rung from one end of the ladder to the other as fast as possible with great form. The idea is to increase one’s speed with each attempt and in the long run, improve leg strength and flexibility.
Sound fun? BodyBlast Fitness Studios offer excellent Speed and Agility programs for athletes and weekend worriers. BodyBlast personal trainers implement goal specific programs that get you in your sports peak condition. To learn more- check out www.bodyblast.com/peak-performance/
The Facts: Functional Fitness Training
Every gym member on the planet is well acquainted with traditional strength training techniques. Traditional strength training most often involves the use of machinery that has long been the backbone of every gym and most fitness programs. Machines for leg presses, dips, leg extensions, bicep curls, overhead presses, etc. are of course each designed for a specific exercise that focuses on isolating a specific muscle in order to make it stronger. Simple, right?
Well in recent years many experts, from personal trainers to fitness coaches, decided that these traditional strength training exercises might indeed be too simple - or limiting. Not that these classic exercises are in any danger of being thrown out for ineffectiveness. On the contrary, such muscle isolation exercises are unquestionably successful in increasing strength in their particular area. But what has become increasingly popular in gyms everywhere is a more well rounded approach to increasing strength, known as functional strength training. One published report best describes functional training as “specific exercises that most closely replicate and enhance the activities you want to do outside in the three dimensional world.”
So it may be great that your legs have gotten stronger and harder from doing seated leg presses or that you can curl more on the bicep machine than you could three months ago - but how can this help you at work or when you are doing a home landscaping project? Well the true purpose of functional training is so that the strength one gains in the gym more directly benefits all of the activities of daily living - as well as specific sports. For example, doing standing squats as opposed to seated leg extensions helps strengthen the lower body overall, making one more physically prepared for (as it is more closely related to) bending down to hoist a crying toddler from his playpen or carrying a heavy bag of dirt on your shoulders and placing it down on the ground. We are essentially capturing the increases in strength achieved in one movement (the gym exercise) and transferring them to another movement (in your daily life) or as one expert describes “connecting them back to improvements of performance of another movement.” A more universal result of functional training is simply being able to do whatever it is you desire - and that can range from the duties of a suburban dad to the demands of being a pro football player or personal trainer- without becoming easily fatigued.
Stephen Williamson, a specialist in athlete development and a BodyBlast Personal Trainer, claims that “every task depends on functional strength for successful execution” - whether it be getting out of a car or lifting a heavy grocery bag. Therefore, training the movement control is as essential as training the individual muscles involved in the movement. Williamson adds that “the key concept for defining a functional exercise is transfer.”
Personal trainers have complained that much of traditional strength training involved the person being made to sit while exercising; i.e., leg presses, shoulder presses. Experts now believe that for successful transfer of strength exercises, the training movements need to closely mimic the actual performance - the squat being similar to rising from a chair, the standing upper body lift or press being like reaching to place something on a high shelf. By instead making the person stand while exercising, transfer of strength is more likely to result.
The best functional exercise must be similar to the goal movement in all four areas: Coordination - the entire body must be coordinated to successfully perform the movement; Range of Motion - training must include a range of motion equal to or greater than the goal range of motion; Type of Contraction - training which uses the same type of muscle contraction as the goal activity, thereby using concentric (shortening), eccentric (lengthening) and isometric (stabilizing) contractions while training to mimic and successfully complete the goal activity; Speed of Movement - strength will best transfer to movements performed at a speed that is similar between the one performed in the gym and a specific activity of daily living.
BodyBlast Fitness Studios offer a number of different fitness modalities including Functional Training with all personal training programs. If you would like more information about BodyBlast personal training or just have a question about functional training... please check us out at www.bodyblast.com/personal-training/
Well in recent years many experts, from personal trainers to fitness coaches, decided that these traditional strength training exercises might indeed be too simple - or limiting. Not that these classic exercises are in any danger of being thrown out for ineffectiveness. On the contrary, such muscle isolation exercises are unquestionably successful in increasing strength in their particular area. But what has become increasingly popular in gyms everywhere is a more well rounded approach to increasing strength, known as functional strength training. One published report best describes functional training as “specific exercises that most closely replicate and enhance the activities you want to do outside in the three dimensional world.”
So it may be great that your legs have gotten stronger and harder from doing seated leg presses or that you can curl more on the bicep machine than you could three months ago - but how can this help you at work or when you are doing a home landscaping project? Well the true purpose of functional training is so that the strength one gains in the gym more directly benefits all of the activities of daily living - as well as specific sports. For example, doing standing squats as opposed to seated leg extensions helps strengthen the lower body overall, making one more physically prepared for (as it is more closely related to) bending down to hoist a crying toddler from his playpen or carrying a heavy bag of dirt on your shoulders and placing it down on the ground. We are essentially capturing the increases in strength achieved in one movement (the gym exercise) and transferring them to another movement (in your daily life) or as one expert describes “connecting them back to improvements of performance of another movement.” A more universal result of functional training is simply being able to do whatever it is you desire - and that can range from the duties of a suburban dad to the demands of being a pro football player or personal trainer- without becoming easily fatigued.
Stephen Williamson, a specialist in athlete development and a BodyBlast Personal Trainer, claims that “every task depends on functional strength for successful execution” - whether it be getting out of a car or lifting a heavy grocery bag. Therefore, training the movement control is as essential as training the individual muscles involved in the movement. Williamson adds that “the key concept for defining a functional exercise is transfer.”
Personal trainers have complained that much of traditional strength training involved the person being made to sit while exercising; i.e., leg presses, shoulder presses. Experts now believe that for successful transfer of strength exercises, the training movements need to closely mimic the actual performance - the squat being similar to rising from a chair, the standing upper body lift or press being like reaching to place something on a high shelf. By instead making the person stand while exercising, transfer of strength is more likely to result.
The best functional exercise must be similar to the goal movement in all four areas: Coordination - the entire body must be coordinated to successfully perform the movement; Range of Motion - training must include a range of motion equal to or greater than the goal range of motion; Type of Contraction - training which uses the same type of muscle contraction as the goal activity, thereby using concentric (shortening), eccentric (lengthening) and isometric (stabilizing) contractions while training to mimic and successfully complete the goal activity; Speed of Movement - strength will best transfer to movements performed at a speed that is similar between the one performed in the gym and a specific activity of daily living.
BodyBlast Fitness Studios offer a number of different fitness modalities including Functional Training with all personal training programs. If you would like more information about BodyBlast personal training or just have a question about functional training... please check us out at www.bodyblast.com/personal-training/
The Toned Hard Truth
As quite a number of personal trainers out there will tell you, women (far more than men) often times express an interest in getting more toned but with a great fear of also becoming bulky at the same time. While certainly many women can run the risk of gaining bulk as they seek that toned/hard look, it need not be a part of the process. In fact - according to quite a few fitness experts - it can be quite an easy thing to avoid.
For starters, one recently published report on this topic states that strength and tone are closely related. In other words, by increasing tension you gain strength and the stronger you become the harder your muscles end up as a result. Bottom line - concentrate on the idea of strength training in order to achieve the hard muscles and the toned look.
Another smart tip for firmness without bulkiness courtesy of Stephen Williamson, a fitness coach and owner of BodyBlast Personal Training and Nutrition, is to be sure and limit the amount of time resting between sets.
“We don’t want the body to work to its fullest capacity,” says Williamson, “trying to limit the amount of time the body has to recover cuts down on the amount of time the body is under tension.”
Williamson adds that it comes down to doing less weight and less reps (NOT less weight and more reps as is often quoted), “because your recovery time is faster that way - and the least amount of tension equals the least amount of time.”
Ok, so as not to contradict ourselves here, lets be clear on this important point. Yes strength and tension contribute to tone, however there are limits time wise. Try to complete each repetition in approximately 2-4 seconds and keep rest time in between sets down to no more than 30 seconds. Yes it is indeed a fine balance between strength and tension and time and tone.
Finally, here is how one published report suggests you can exercise without adding size or bulk. If you keep the volume low you’ll succeed in getting stronger, more toned and harder without increasing size. Overall, make sure you keep the number of reps completed in a single workout on the low side - no more than 10 reps at most.
For all you ladies looking to harden some specific body parts (you know the problem areas we are talking about here), here are some fine helpful tips only a really good trainer would probably share with you.. For rock hard glutes, high tension dead lifts definitely do the trick. For toned abs, once again those dead lifts deliver results by also targeting the stubborn abdominal area as well, along with sets of squats (both the barbell and dumb bell versions) and leg presses. As an added bonus, both dead lifts and squats help tone up the hips and thighs.
Want to know more, check out www.bodyblast.com for more information about how personal training and nutrition consulting can help you get the toned body you are looking for! BodyBlast Fitness Studio offers the most progressive programming in the South Jersey and Philadelphia area- That's the Toned Hard Truth!
For starters, one recently published report on this topic states that strength and tone are closely related. In other words, by increasing tension you gain strength and the stronger you become the harder your muscles end up as a result. Bottom line - concentrate on the idea of strength training in order to achieve the hard muscles and the toned look.
Another smart tip for firmness without bulkiness courtesy of Stephen Williamson, a fitness coach and owner of BodyBlast Personal Training and Nutrition, is to be sure and limit the amount of time resting between sets.
“We don’t want the body to work to its fullest capacity,” says Williamson, “trying to limit the amount of time the body has to recover cuts down on the amount of time the body is under tension.”
Williamson adds that it comes down to doing less weight and less reps (NOT less weight and more reps as is often quoted), “because your recovery time is faster that way - and the least amount of tension equals the least amount of time.”
Ok, so as not to contradict ourselves here, lets be clear on this important point. Yes strength and tension contribute to tone, however there are limits time wise. Try to complete each repetition in approximately 2-4 seconds and keep rest time in between sets down to no more than 30 seconds. Yes it is indeed a fine balance between strength and tension and time and tone.
Finally, here is how one published report suggests you can exercise without adding size or bulk. If you keep the volume low you’ll succeed in getting stronger, more toned and harder without increasing size. Overall, make sure you keep the number of reps completed in a single workout on the low side - no more than 10 reps at most.
For all you ladies looking to harden some specific body parts (you know the problem areas we are talking about here), here are some fine helpful tips only a really good trainer would probably share with you.. For rock hard glutes, high tension dead lifts definitely do the trick. For toned abs, once again those dead lifts deliver results by also targeting the stubborn abdominal area as well, along with sets of squats (both the barbell and dumb bell versions) and leg presses. As an added bonus, both dead lifts and squats help tone up the hips and thighs.
Want to know more, check out www.bodyblast.com for more information about how personal training and nutrition consulting can help you get the toned body you are looking for! BodyBlast Fitness Studio offers the most progressive programming in the South Jersey and Philadelphia area- That's the Toned Hard Truth!
The True Calorie Count
With the exception of plain water and certain fruits and vegetables that are mostly made up of water, most everything we eat and drink contains calories - and these calories certainly do add up. Not that this is a bad thing since, after all, we truly need the calories that come from all that we consume to fuel our bodies. But alas, there are two sides to this coin, good and bad. Here is your BodyBlast Personal Training break down on the True Calorie Count.
What exactly is a calorie anyway? Calories are the amount of energy that is produced by a given quantity of food. Calories are supplied by the carbohydrates, protein, fat and alcohol in the food and drinks we put into our bodies. The purpose of counting calories is actually quite simple; when you take in more calories than you actually need you gain weight. Now most of us need only take in the amount of calories we able to burn. A healthy weight derives from matching the calories you take in to the calories you burn on a daily basis. Weight loss comes from taking in fewer calories than you burn.
Research suggests that the average person has no idea how many calories they actually consume daily. Large portions, second portions and all of the high fat content that comes from the processed food choices in American diet staples such as pizza, french fries and pastas for instance, are rarely considered by most people until a health issue arises or a weight problem is suddenly addressed. Not until people are made to count their calories do they even stop to consider how much they are consuming and how much is too much. Perhaps the best thing to be said about calorie counting - mainly in subtracting the calories - is that it forces us to address food choices, portion size and physical activity.
So how many calories should you be consuming in a day? Well that all depends upon height, weight, age, activity level and how much muscle mass your body is carrying. For example, a 30 year old woman who is 5 feet 5 inches at 125 pounds needs approximately 2200 calories daily, while a man the same age at a height of 6 feet and weighing 172 pounds requires 2800 calories a day. An individual’s muscle mass is also very important in determining calorie amounts, however it is difficult to measure muscle mass with special training and equipment. One of the first rules to losing weight is to take in 500 to 1,000 fewer calories than you need or think you need. This is best done by a perfect blend of eating less fat and engaging in a planned exercise program, preferably with a fitness professional like a personal trainer.
Now on the question of wondering how much weight you should lose, well once again that relates to height, age, gender, etc. Here is where a dietician or personal trainer or other fitness professional can be helpful - by showing you a chart that states adequate weight with certain, height, age and gender. As an example, the 5 foot 5 inch woman weighing in at 125 lbs is actually right in her ideal range - that being between roughly 114 and 144 lbs. As a general rule of thumb, small boned people need to aim for the lower end of the scale while large boned toward the higher end. A medical recommendation is for losing about a half pound to 2 pounds per week for good health.
Now in order to get the daily food servings you need for a balanced and healthy diet, most of us need to consume about 1200 calories per day. Anything less can actually have a negative affect, leading to food binging, weight cycling and muscle breakdown.
In regard to carbohydrate intake - or lack there of in one popular diet plan - recent research concludes that there is no difference in weight loss long term in those following a low carbohydrate diet and low fat diet. Calorie control is what makes the difference.
What exactly is a calorie anyway? Calories are the amount of energy that is produced by a given quantity of food. Calories are supplied by the carbohydrates, protein, fat and alcohol in the food and drinks we put into our bodies. The purpose of counting calories is actually quite simple; when you take in more calories than you actually need you gain weight. Now most of us need only take in the amount of calories we able to burn. A healthy weight derives from matching the calories you take in to the calories you burn on a daily basis. Weight loss comes from taking in fewer calories than you burn.
Research suggests that the average person has no idea how many calories they actually consume daily. Large portions, second portions and all of the high fat content that comes from the processed food choices in American diet staples such as pizza, french fries and pastas for instance, are rarely considered by most people until a health issue arises or a weight problem is suddenly addressed. Not until people are made to count their calories do they even stop to consider how much they are consuming and how much is too much. Perhaps the best thing to be said about calorie counting - mainly in subtracting the calories - is that it forces us to address food choices, portion size and physical activity.
So how many calories should you be consuming in a day? Well that all depends upon height, weight, age, activity level and how much muscle mass your body is carrying. For example, a 30 year old woman who is 5 feet 5 inches at 125 pounds needs approximately 2200 calories daily, while a man the same age at a height of 6 feet and weighing 172 pounds requires 2800 calories a day. An individual’s muscle mass is also very important in determining calorie amounts, however it is difficult to measure muscle mass with special training and equipment. One of the first rules to losing weight is to take in 500 to 1,000 fewer calories than you need or think you need. This is best done by a perfect blend of eating less fat and engaging in a planned exercise program, preferably with a fitness professional like a personal trainer.
Now on the question of wondering how much weight you should lose, well once again that relates to height, age, gender, etc. Here is where a dietician or personal trainer or other fitness professional can be helpful - by showing you a chart that states adequate weight with certain, height, age and gender. As an example, the 5 foot 5 inch woman weighing in at 125 lbs is actually right in her ideal range - that being between roughly 114 and 144 lbs. As a general rule of thumb, small boned people need to aim for the lower end of the scale while large boned toward the higher end. A medical recommendation is for losing about a half pound to 2 pounds per week for good health.
Now in order to get the daily food servings you need for a balanced and healthy diet, most of us need to consume about 1200 calories per day. Anything less can actually have a negative affect, leading to food binging, weight cycling and muscle breakdown.
In regard to carbohydrate intake - or lack there of in one popular diet plan - recent research concludes that there is no difference in weight loss long term in those following a low carbohydrate diet and low fat diet. Calorie control is what makes the difference.
Fiber For Fat Loss
Can a high fiber diet contribute to fat loss? I get this question all the time with our BodyBlast Personal Training Clients. The Answer- Absolutely, a recent study concludes. In a “Continuing Study of Food Intake By Individuals”, researchers compared intake of calories, dietary fiber and other food consumption factors with body mass index on over 4,500 women aged 20 to 59. The women who consumed more dietary fiber were significantly less likely to be overweight than women who consumed little dietary fiber. Interestingly, eating a high fiber diet proved to be a far better approach than simply eating a low fat diet when it came down to both losing weight and avoiding gaining weight. For this reason, all BodyBlast nutrition programs are focused on fiber intake whether you are a personal training client or a group training client.
One of the reasons for this say nutrition experts, is that fiber moves fat through our digestive system faster and therefore less of it is absorbed. Still another related factor is that fiber fills our stomachs up much faster than many other foods and stays in our stomachs longer. Can you say... add lettuce to every meal! This succeeds in softening stools and slowing down stomach emptying, allowing for much better digestion and keeping us from becoming hungry at a much slower rate. So of course the obvious theory here is that the less hungry you are the less you consume, the less you gain, the more weight you lose, etc. Yet another related benefit of high fiber intake is that it helps to control blood sugar and insulin levels. A stable insulin level combats mood swings, food cravings, sudden fatigue and once again, since fiber stabilizes insulin, the body will burn fat for energy.
Now there are actually two kinds of fiber, known as soluble and insoluble. Soluble fiber dissolves in your intestinal tract and forms into a kind of gel that slows down digestion and contributes to that fullness associated with weight loss. Since soluble fiber binds with water to help create that soft mass or gel that in turn gives us that full feeling, experts recommend drinking plenty of water before and during meals.
“Insoluble fiber is the champion of the gastrointestinal tract,” states David Beck, MD, Chairman of colon and rectal surgery at the Ochsner Clinic in New Orleans. “It’s a good natural laxative because it holds onto water and moves waste quickly through the intestines.”
Soluble fiber comes from fruit, oats, barley and beans. Insoluble fibers can be found in vegetables, wheat and certain cereals. Both soluble and insoluble fiber are necessary for any healthy diet, but of course even more so and at higher levels for those seeking to lose fat.
Another recently published report claims that since high fiber foods have more texture this results in more chewing time, giving your body time to register that it is no longer hungry. So the texture of fiber slows down our intake and gives the brain a signal that the stomach is full. For textured, good tasting meals that fill us up faster, one diet expert suggests cooking whole wheat pasta “al dente” - meaning soft yet with some firmness - allowing the pasta to have a texture that offers some resistance to the teeth. Another suggestion is to cook vegetables just to the crisp stage, again contributing to slow chewing. Avoid the traditional white breads as much as possible, in lieu of the more healthy textured breads like pumpernickel, rye, muti-grain or whole wheat.
Not surprisingly, by sticking to a healthy high fiber diet for weight loss there is no longer any need to bother taking any of those additional non-food fiber supplements (in powder and pill form) so commonly found on drug store and supermarket shelves. Ask your BodyBlast personal trainer for more information about our high fiber, GI cleansing programs.
Stephen Williamson
One of the reasons for this say nutrition experts, is that fiber moves fat through our digestive system faster and therefore less of it is absorbed. Still another related factor is that fiber fills our stomachs up much faster than many other foods and stays in our stomachs longer. Can you say... add lettuce to every meal! This succeeds in softening stools and slowing down stomach emptying, allowing for much better digestion and keeping us from becoming hungry at a much slower rate. So of course the obvious theory here is that the less hungry you are the less you consume, the less you gain, the more weight you lose, etc. Yet another related benefit of high fiber intake is that it helps to control blood sugar and insulin levels. A stable insulin level combats mood swings, food cravings, sudden fatigue and once again, since fiber stabilizes insulin, the body will burn fat for energy.
Now there are actually two kinds of fiber, known as soluble and insoluble. Soluble fiber dissolves in your intestinal tract and forms into a kind of gel that slows down digestion and contributes to that fullness associated with weight loss. Since soluble fiber binds with water to help create that soft mass or gel that in turn gives us that full feeling, experts recommend drinking plenty of water before and during meals.
“Insoluble fiber is the champion of the gastrointestinal tract,” states David Beck, MD, Chairman of colon and rectal surgery at the Ochsner Clinic in New Orleans. “It’s a good natural laxative because it holds onto water and moves waste quickly through the intestines.”
Soluble fiber comes from fruit, oats, barley and beans. Insoluble fibers can be found in vegetables, wheat and certain cereals. Both soluble and insoluble fiber are necessary for any healthy diet, but of course even more so and at higher levels for those seeking to lose fat.
Another recently published report claims that since high fiber foods have more texture this results in more chewing time, giving your body time to register that it is no longer hungry. So the texture of fiber slows down our intake and gives the brain a signal that the stomach is full. For textured, good tasting meals that fill us up faster, one diet expert suggests cooking whole wheat pasta “al dente” - meaning soft yet with some firmness - allowing the pasta to have a texture that offers some resistance to the teeth. Another suggestion is to cook vegetables just to the crisp stage, again contributing to slow chewing. Avoid the traditional white breads as much as possible, in lieu of the more healthy textured breads like pumpernickel, rye, muti-grain or whole wheat.
Not surprisingly, by sticking to a healthy high fiber diet for weight loss there is no longer any need to bother taking any of those additional non-food fiber supplements (in powder and pill form) so commonly found on drug store and supermarket shelves. Ask your BodyBlast personal trainer for more information about our high fiber, GI cleansing programs.
Stephen Williamson
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