Author: Joy Page 4 of 5

When it comes to loosing weight or getting fit, there is no quick fix program, there is no miracle supplement. Even, if you find success in a 12 day plan or a recommended supplement it is not a sustainable lifestyle and therefore will not work to maintain your goals.

There are so many programs and so many promises offered out there, how do we know what will work and what will not?

Well, that is a loaded question and could be different for each individual. Finding the right program for you depends on many factors including personality, goals, fitness level, lifestyle, etc. No one specific program is the right fit for everyone.

Let’s first look at why many quick-fix programs do not work, then we can discuss which programs will work and how to choose a program that is right for you.

Why do many quick-fix programs not work?

Quick fix promises – No program should promise you success! It is not a fact that you will have success on any program. Many factors go into whether or not you will have success on that program or not, starting with your commitment. If you do not commit and go through the process you will certainly fail in your goals and that is on you!

Whether you are committed or not a quick fix program is very difficult to have sustainable success and ultimately that is what you should be looking for. In order to loose a significant amount of weight or gain a significant amount of muscle in a quick fix program you would have to put your body through a rigorous amount of training or very low calorie deficit. Both of which is not something you can manage to do long term.

Safety concerns – another problem with a quick fix programs is that safety can be a factor. These programs may contain exercises your body is not prepared to do, calorie restrictions that do not provide the proper nutrients, and supplements that could be dangerous for your body.

If your body does not have the proper foundation for the exercises in the program you could be doing damage to your body and become injured.

If your body is not getting the proper nutrients and calories it will have a negative effect on your body. Without proper nutrients and calories your body’s metabolism will slow down and fat will be stored for reserves. Which is the complete opposite of what you want to achieve. You want to speed up your metabolism and burn fat from your reserves.

As far as supplements go I have a real concern for that. You probably have no idea what you are putting in your body when you take a supplement, you just want it to work!

However, these supplements usually come with a meal plan and without that you will most likely not have much success. If you follow the meal plan, any success you have is probably due from eating better.

Also, if you look carefully, a lot of these supplements for weight loss have caffeine in them, speeding up the heart rate, which may help the body burn more calories, yes! Is it safe to load the body with extra caffeine? I don’t think so! Especially, if you have medical concerns. There is no telling how your body chemistry or other medications you are taking will react to what is in these supplements and I have real concerns taking something without a doctors prescription. So, please do not go this direction without professional guidance, and, multiple opinions.

Which programs will work?

We now know why quick-fix programs will most likely not work. What programs will work? Again, this is a loaded question, but, with these so-called rules to follow you will have more success in your program long term.

1. Whatever program you choose there should be exercise levels, phases or progressions. This means that whether your program is a workout that everyone gets or a customized program you receive, the instructor, trainer or coach should be either showing different levels, options or modifications for each exercise, guiding you through different phases of fitness levels or progressing the workouts in some way in order to build a strong foundation first and then proceeding on to more difficult exercises, workouts or challenges. Make sure the program you choose has at least one of these elements. Look for and ask questions about this before proceeding with any program.
2. Education, education, education – your program should be educating you, both in fitness and making the proper nutritional choices. Fitness and nutrition work hand in hand and the program you choose should be educating you on both. You should be learning about exercise basics including names, proper form, posture, muscles you are working and how to modify or advance each movement for your level and so on. Nutritionally, you should be getting tips, things to focus on or changes to make and how. You should be getting suggested meals and snacks, meal prep ideas, shopping lists, or other such helpful information.
3. Your program should be designed for real behavior and lifestyle changes to be implemented over time. You shouldn’t be overloaded with exercises you do not know and expected to change every bad eating habit right away. There should be some process or steps to implement exercises and nutritional changes little at a time so that you can absorb the information, learn, focus and make real changes that last. Remember, there is no quick-fix, slow and steady is where you will find the best results that will last a lifetime, rather than a few weeks, months or years.
4. Lastly, choose a program that is right for you based on your personality, lifestyle and goals.

If you are someone who will not do workouts on your own, than, do not choose a program that has no accountability. Instead, choose a program where you have to either meet personally with your trainer for your workouts, or a program that provides a coach who touches base with you to keep you accountable through the process.

If you have time constraints you need to find a program that is flexible. Maybe one you can schedule and do on your own, but, is accessible and easy to manage with some coaching to keep you accountable and answer any questions.

You also need to choose a program that fits your goals. If you are looking for help with nutrition only, look for a professional that provides that, such as a Registered Nutritionist or Dietician, Weight Watchers, Jenny Craig, etc. If you are looking to get physically fitter through exercise look for a program that provides workouts through a coaching program or with a certified personal trainer. If you want a program that can provide both, make sure you find a knowledgeable trainer or coach that can guide you through both. Most trainers will only be able to help you with basic fitness nutrition for weight loss, and healthy lifestyle, they will not be able to provide you with any medical nutrition advice. If you have medical nutrition needs you must see a professional in that area of expertise.

What you need to do is research. Answer all of these questions and than research several programs that fit your answers, goals and needs you are seeking. One program does not fit all, you need find your perfect match.

I have several programs available that provide many options. I offer training and coaching services onsite, in-home and online that can help you manage and reach your goals. Most importantly I provide the education you need to make smarter healthier choices.

My online coaching options provide you with an education you can do on your own with as little or as much coaching as you need from me. Here is what my online coaching program gives you:

1. My 4 step, 4 phase program
2. Your own personal workout app –  includes workouts I design providing levels, options and modifications you can do from your computer or mobile device anywhere.
3. Nutritional focus and/or assessment – no matter what online program you choose you get a nutritional focus of the month with shopping list, recipes, meal and snack samples for each focus. You can also upgrade to a program that includes nutritional assessment in which I provide a more personal nutrition approach based on your particular needs and assess through myfitnesspal app.
4. Access to my online community login which is a special site for online program members only. This is your portal to your program outline, monthly subscriber workout plans, nutritional focus of the month, challenge exercises, and any other member only information I provide.
5. I provide several online coaching options to meet your budget. From my low monthly subscription price to my more customized two week and one month programs. You can choose a program that meets your budget needs.

Right now I am beginning to introduce my monthly subscription at a low introductory rate of $19 a month. This rate will go up so act now to get in at a lower rate. This is less than the price you would pay for 1 half hour personal training session. Here is what you get:

1. 1 workout per month
2. 1 nutritional focus per month
3. Access to online community login website
4. Trainerize mobile app which holds all of your workouts complete with instructional videos of each exercise
5. Monthly coaching check in with me for accountability
6. All your fitness and nutrition Q&A’s answered via email

If you are interested in a monthly subscription visit my trainerize website for more information or to subscribe.

Image courtesy of nenetus at FreeDigitalPhotos.net

Most people are either struggling to loose weight or want to define and tighten up their bodies. Both of these need a strength training regimen in order be successful by loosing extra body fat.

When I meet with new clients I always go over their current weight loss strategies and exercise programs. Often I find that they are either not exercising at all, enough, or, they’re doing cardio only workouts.

Once I see this, I immediately put them on a strength training program to incorporate into their routine.

Why?

Because strength training will help you gain muscle and loose fat.

How?

More muscle, more calories burned

The number one reason your body will begin to loose weight at a faster, more efficient rate with a strength training regimen is because the more muscle you gain, the more calories your body burns.

This results in burning more calories during your workouts, and even at rest, while you are sleeping, sitting at your desk, or watching TV. Overall, your body will burn more calories each day than it did prior to a strength training regimen.

More calories burned, more fat loss

Once your body begins burning more calories throughout the day, there is a greater chance of the body tapping into those fat reserves to metabolize.

More fat loss, more definition

Once your body looses fat, the muscles underneath will be revealed. The leaner the body gets the more defined you will appear. If there is a thick layer of fat surrounding the muscle you will not be able to see it.  Fat loss is very important in both weight loss and body definition.

Weight and fat loss alone are important reasons to incorporate a strength training regimen into your workout program, but, there are other reasons why it is important including increased physical strength, endurance, flexibility, range of motion, coordination, balance, bone health and overall quality of life.

Yes, Yes, Yes, it matters!

The quality of your exercises in fitness is so important. You could be working out 7 days a week at 2 hours a day, but, if you are not putting out quality work, then you are not reaping the benefits of your program.

1st and foremost…
Please put the book down when you are working out. There should be a time and a place for reading and it is not during your workout. If you were walking or bike riding outside, would you be reading your book? No! Then why bring it to the gym?

If your goal is to read your book and not have a workout, then go for it! But, if your goal is to actually workout, then ditch that book and focus on your time at the gym.

Try, instead of 1 hour on your cardio equipment of choice at a steady state pace, go for 1/2 hour with cardio intervals. Start at your steady state pace and every few minutes do at least 30 seconds or more of a faster pace to get your heart rate up a bit higher and then go back down to your steady state and repeat.

This will give your body a challenge! Make you work harder, burn more calories in less time and force your body to make adjustments to the new workload which has all kinds of internal benefits for your body.

Now, for those strength exercises!

I don’t even know where to start here. All kinds of crazy happens.

I see poor form, fast uncontrolled movements, too light of weight, too heavy of weight, made up movements that I have no idea what they are trying do, except maybe injure themselves.

What you really, really need with strength is focus!

Cut out all of the distractions. Leave your friends at home with your phone, your music, your books and your ego! Yes, your ego, I cannot tell you how many times I see someone taking on a weight they have no business taking on. Why? Purely for their ego. Trying to prove something to their friends, other members and I guess to themselves. What I see, is form that is suffering, undue stress on the joints of the body and injury that can occur. The gym is not a place for your ego, so please leave it at home and on your next workout really focus on your movement patterns.

Let’s discuss a few things to work on:

Form
Form is so important with each exercise you do. Before you begin any exercise you need to do a check list of your body and set your form before beginning any movement.

• Stand or sit tall
• Bring your shoulders back and down, open up your chest
• Pull your navel into your spine to support lower back and stabilize body

Those are just some basic checks when starting any exercise in the seated or standing upright position. But, each and every exercise has it’s set point and check list of how your body should be positioned at the start, execution, and end of the movement.

Control
Control is another important thing to focus on. You need to control each movement for each exercise with muscle strength, not momentum, gravity, or any other factor.

So, in order to control the movement you need to stay within your strength limits. The weight should be challenging enough to lift, but at the same time, you must be able to maintain control of it through the entire range of motion. That means you should not have to swing it into position or allow it to fall out of position. Slow the movement down to ensure you are guiding the movement with your own strength and control.

Range of Motion
Lets first define range of motion, what does this mean? Range of motion is the full movement of a joint, usually its range of flexion and extension. 

Our joints will have a natural range at which they can bend and extend. When doing strength exercises you should be working through your personal full range of motion. Why? Would you like to keep that range of motion? Do you want to be able to reach up and grab things? Do you want to be able to reach down to pick something up? Do you want to hinge forward and be able to tie your shoes? Well, I do! The good news is, we have the ability to improve that range.

What I see a lot of is half range and pulsing movements. And, that is okay to mix in with your exercises, but, only if you are also bringing that joint through its full range of motion. Use your workout time to improve or maintain your range of motion so that you do not lose it. It will help you to become more flexible and agile.

With all that said, how can you improve your form, control and range of motion?

Educate and focus!

Educate by researching the exercises you often do, study the form and range of motion. Then, take that knowledge to the gym and focus on implementing that knowledge into your workout.

Better yet, educate yourself hands on by hiring a personal trainer to work specifically with you on form, control and range of motion. Allow them to watch you and give you adjustments on these points. Sometimes, a trainer can see things that you do not even notice you are doing and one simple adjustment can make all the difference.

Next time you walk into the gym, think quality over quantity and make every movement count!

Image courtesy of patrisyu at FreeDigitalPhotos.net