By: Eduardo Lorenzo
Have you ever run into somebody who said ‘I just can’t lose weight no matter what I do’? You may probably be thinking about yourself, right? Obviously in my profession I get to hear this mostly everyday. But this is what I actually run into: a lot of people who SAY they can’t lose weight.
Sure there might be a relative small amount of people that due to hormonal and metabolic issues you are stuck at a weight for a period of time and require more professional guidance and attention than normal to get control of your weight and health.
Yet here’s the deal, most people will lose weight with the right plan for that person. Think about it for a second, if we were to put 10 people on a desert island for 60 – 90 days with no resources, no food, just being fed with worms, guess what… they would lose weight. NO! I AM NOT SUGGESTING THAT YOU EAT WORMS NOR DID I CREATE THE WORM DIET… DO NOT TRY IT AT HOME…
My point is that it is possible for everyone to lose weight, but you need to find the right strategy that works for you.
How much you can lose with any given plan for a period of time is sort of unknown. The reason being is that, there are way too many individual hormonal, metabolic, genetic and other factors that come into play which actually defines who we are (such as thyroid, diabetes, menopause to mention a few). For example I had 2 clients who when they started on a Integrated Fitness Program with me, had some similar body types, where in the same age range, had similar goals and to an extent followed sort of a similar structured plan in regards to exercise and nutrition. One lost more weight than the other, one gained more muscle, and so on. They both where happy, and most of the time everyone that I work with does feel the difference in their lives… it improves!!!
What you need to do is to find and understand what works for you and what doesn’t. Some people are sensitive to carbs and others to fat (one easy way to find this, is to ask yourself what do you crave when hungers strikes… carbs or fat). So if you crave carbs have a diet with more carbs in it and eliminate the fat, if you crave fat then do the opposite - you get the point. The main idea is that you start an eating plan that’s easiest for you to follow.
Obviously if you are going to eat carbs I am not suggesting that you eat pizza, burgers and beer. The high carb dieter should get their carbs from fruits, whole grains, and some starches. The low carb dieter should avoid any and all carbs from the diet. In essence, if you're on a low carb diet you should only eat green and fiber rich vegetables with foods that only contain protein and fat; good fats such as avocados, eggs, fish, flaxseed oil, almonds and nuts, peanut butter (no sugar added), and fatty acids such as the omega complex are just a few.
Take into consideration meal frequency and portion control, when you design a plan that is right for you. Also you should read my previous post with 4 keys to weight loss combine this with a sound exercise and cardio program and you should be on your way to looking your best.
Make this summer the season you finally take the weight off!
If you have questions and need advice regarding exercise and nutrition, I would love to hear from you. Send me an e-mail and I will gladly get back to you!
Stay fit my friends!
Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.
Monday, June 29, 2009
Wednesday, June 17, 2009
The Truth About Cardio Part 2
by: Eduardo Lorenzo
O.K. Here I go again… more on cardio.
Last time I wrote to you about the different types of cardio workouts and the pitfall some of us end up in; without seeing actual results. This can be discouraging to some, so how can you avoid it?
Well I have great news for you. Despite what you might have heard, the best way burn fat is not by doing endless hours of long, slow, boring cardio. Instead, scientific research proves you can burn more belly fat in just half the time. (Let me clarify this before I get slammed by e-mails or comments stating that I am crazy– this is CARDIO TRUTH TO BURN FAT, so if you are running a 5k or 10k, a marathon or just enjoy running by all means you need cardio endurance, which leads to hours of cardio training – if you like that. However what I am referring to is about FAT BURNING CARDIO).
Here's why this type of training works…researchers have found that interval training - periods of harder than normal cardio exercise followed by periods of very light activity - burn belly fat faster than long slow cardio.
For example, in a study conducted at the University of South Wales, Australia; scientists had women do a 12 week workout program, using either interval training (for only 20 minutes) or slow cardio (for 40 minutes, meaning they had to exercise twice as long!). Each subject exercised only three times per week… The results, the women who used interval training lost more belly fat than women doing cardio – even though the cardio workouts were twice as long! And there are many more studies that have proven to be the same.
So if your goal is to lose body fat, better yet belly fat; then you need to drop the long, slow boring cardio from your routine. I know it may be hard to believe that if you cut down your time you will actually see better results. But that is the truth, and all I want is to help you get in shape and feel good. It’s up to you to do it or not; but if your current program is not working then you have nothing to lose… except belly fat that is!
Here's what you need to do instead. If you read part 1 of “The Truth About Cardio” you should already understand the concept of Interval Training, if not read it again. Always start your exercise session with a warm-up. Make sure you don't skip this. Then increase the intensity along with the proper rest periods during the core part of your cardio exercise, followed by a cool down of 4 to 5 minutes. This should not take you more than 20 to 25 minutes.
You can also opt to include some group fitness classes into your exercise program, but remember you gotta bring it in order for the workout to be beneficial. You can also spice up your resistance training program like in circuit style, cross training or join the Boot Camp program. Trust me there is no better way to spice up your workouts and take it to the next level.
I’ll take this one step further, I’ll write another post in the following days about how to incorporate proper circuit training, frequency and the benefits of Boot Camp.
In the meantime, if you have a specific question or would like to comment on this I would love to hear from you. Remember the best thing you can do to improve your fat burning cardio program is to give up long, slow boring cardio, and switch over to interval training to lose fat.
Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.
O.K. Here I go again… more on cardio.
Last time I wrote to you about the different types of cardio workouts and the pitfall some of us end up in; without seeing actual results. This can be discouraging to some, so how can you avoid it?
Well I have great news for you. Despite what you might have heard, the best way burn fat is not by doing endless hours of long, slow, boring cardio. Instead, scientific research proves you can burn more belly fat in just half the time. (Let me clarify this before I get slammed by e-mails or comments stating that I am crazy– this is CARDIO TRUTH TO BURN FAT, so if you are running a 5k or 10k, a marathon or just enjoy running by all means you need cardio endurance, which leads to hours of cardio training – if you like that. However what I am referring to is about FAT BURNING CARDIO).
Here's why this type of training works…researchers have found that interval training - periods of harder than normal cardio exercise followed by periods of very light activity - burn belly fat faster than long slow cardio.
For example, in a study conducted at the University of South Wales, Australia; scientists had women do a 12 week workout program, using either interval training (for only 20 minutes) or slow cardio (for 40 minutes, meaning they had to exercise twice as long!). Each subject exercised only three times per week… The results, the women who used interval training lost more belly fat than women doing cardio – even though the cardio workouts were twice as long! And there are many more studies that have proven to be the same.
So if your goal is to lose body fat, better yet belly fat; then you need to drop the long, slow boring cardio from your routine. I know it may be hard to believe that if you cut down your time you will actually see better results. But that is the truth, and all I want is to help you get in shape and feel good. It’s up to you to do it or not; but if your current program is not working then you have nothing to lose… except belly fat that is!
Here's what you need to do instead. If you read part 1 of “The Truth About Cardio” you should already understand the concept of Interval Training, if not read it again. Always start your exercise session with a warm-up. Make sure you don't skip this. Then increase the intensity along with the proper rest periods during the core part of your cardio exercise, followed by a cool down of 4 to 5 minutes. This should not take you more than 20 to 25 minutes.
You can also opt to include some group fitness classes into your exercise program, but remember you gotta bring it in order for the workout to be beneficial. You can also spice up your resistance training program like in circuit style, cross training or join the Boot Camp program. Trust me there is no better way to spice up your workouts and take it to the next level.
I’ll take this one step further, I’ll write another post in the following days about how to incorporate proper circuit training, frequency and the benefits of Boot Camp.
In the meantime, if you have a specific question or would like to comment on this I would love to hear from you. Remember the best thing you can do to improve your fat burning cardio program is to give up long, slow boring cardio, and switch over to interval training to lose fat.
Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.
Friday, June 5, 2009
The Truth About Cardio Part 1
By: Eduardo Lorenzo
Does cardio really help you lose weight, more importantly burn fat? I would say, yes and no. I know, I know I get on some people nerves every time I do that. I’ll explain why I answer this way in a few seconds.
First of all there are essentially two types of cardio: slow to moderate or steady state and high intensity or better known as interval training.
Most people don’t really understand the concept of high intensity cardio training. Most think ‘I hit 2.5 incline at 4.2 miles for 30 to 40 minutes; uff! this is a workout’…. Hmmm, reality says: nope, even if you sweat. High intensity or interval training would be so “intense” (see the word why its high intensive interval training) that you wouldn’t be able to keep up for more than 1 minute to 2 at the most, and would required the same or even more time to recover your heart rate in order to allow you to go over it again, in spurts. This type of training would last no more than 20 – 25 minutes.
Now that you understand this, you need to also realize that cardio is an essential component to helping you burn calories, thus you should lose weight. So to answer the original question, can cardio help you on your weight loss goals: yes!
Obviously a cardio respiratory workout has the main benefit to keep your heart and lungs healthy. Cardio is also a stress reliever. But let’s focus solely on the weight loss and burning fat aspect of it.
Those who usually start on a fitness journey A.K.A. weight loss plan, almost immediately jump onto the treadmill and do cardio for an hour. And surely since you’re more active you are burning more calories per day you see some results on your weight loss goals. That’s nice! Ah!!! but 3 months later I see those same people on the treadmill for 1 or 2 hours doing the same and guess what, they haven’t lost more weight; some have actually gained. OUCH!
Truth is that if you don’t see results within 6 weeks (at least something) then ‘something’ isn’t right. Which prompts some of you to take drastic measures and increase cardio to 3 hours a day and then starve to death by going on an extreme diet plan, that will only - if it actually works – give you the illusion that you are losing weight but it’s essential muscle tissue you are losing and in order to survive your body is stacking up on body fat. So once you get off the diet and realize your body can’t take no more the load of 3 hours a day of cardio, you gained more weight than before.
This is the same yo-yo diet and boring cardio plan that unfortunately most people succumb to.
Then how can you get the most out of your cardio plan and start losing weight body fat which should be the main focus of any weight loss plan?
My next post will address the truth about fat burning cardio.
Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.
Does cardio really help you lose weight, more importantly burn fat? I would say, yes and no. I know, I know I get on some people nerves every time I do that. I’ll explain why I answer this way in a few seconds.
First of all there are essentially two types of cardio: slow to moderate or steady state and high intensity or better known as interval training.
Most people don’t really understand the concept of high intensity cardio training. Most think ‘I hit 2.5 incline at 4.2 miles for 30 to 40 minutes; uff! this is a workout’…. Hmmm, reality says: nope, even if you sweat. High intensity or interval training would be so “intense” (see the word why its high intensive interval training) that you wouldn’t be able to keep up for more than 1 minute to 2 at the most, and would required the same or even more time to recover your heart rate in order to allow you to go over it again, in spurts. This type of training would last no more than 20 – 25 minutes.
Now that you understand this, you need to also realize that cardio is an essential component to helping you burn calories, thus you should lose weight. So to answer the original question, can cardio help you on your weight loss goals: yes!
Obviously a cardio respiratory workout has the main benefit to keep your heart and lungs healthy. Cardio is also a stress reliever. But let’s focus solely on the weight loss and burning fat aspect of it.
Those who usually start on a fitness journey A.K.A. weight loss plan, almost immediately jump onto the treadmill and do cardio for an hour. And surely since you’re more active you are burning more calories per day you see some results on your weight loss goals. That’s nice! Ah!!! but 3 months later I see those same people on the treadmill for 1 or 2 hours doing the same and guess what, they haven’t lost more weight; some have actually gained. OUCH!
Truth is that if you don’t see results within 6 weeks (at least something) then ‘something’ isn’t right. Which prompts some of you to take drastic measures and increase cardio to 3 hours a day and then starve to death by going on an extreme diet plan, that will only - if it actually works – give you the illusion that you are losing weight but it’s essential muscle tissue you are losing and in order to survive your body is stacking up on body fat. So once you get off the diet and realize your body can’t take no more the load of 3 hours a day of cardio, you gained more weight than before.
This is the same yo-yo diet and boring cardio plan that unfortunately most people succumb to.
Then how can you get the most out of your cardio plan and start losing weight body fat which should be the main focus of any weight loss plan?
My next post will address the truth about fat burning cardio.
Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.
Wednesday, June 3, 2009
Father's Day Special
Dad Is Worth It!
Give him the gift of health!
Give him the gift of health!
With Electra's staff of professional trainers, Dad will experience:
Reduced Stress
More stamina for his heart, lungs, and joints
A reduced risk of injury and disease
More self satisfaction
For only $150, Dad will receive one fitness assessment and three one hour personal training sessions.
Reduced Stress
More stamina for his heart, lungs, and joints
A reduced risk of injury and disease
More self satisfaction
For only $150, Dad will receive one fitness assessment and three one hour personal training sessions.
Act today!!! This offer will expire on Sunday, June 21, 2009
Call for more details 941-729-6900
Maintain Fitness Through an Injury
By: Tammy Bryant
Before doing any exercises after an injury, it is very important to get the approval and recommendations of your physician or therapist before you resume your workouts. They may recommend working with a fitness trainer to make sure that proper technique is being done at the beginning or until you are strong enough to return on your own.
There are many things that figure into injuries. One of which is caused from weak muscles which are not ready to handle the specific demands of your workouts. For example, when a person starts a running program for the first time, they often do very well for the first few weeks. When they start to add the mileage on, they suddenly develop problems in their ankle and feet. Hamstring soreness and or perhaps even lower back pain also occur. Their body is telling them that it is not strong enough for the demands of the increased training load. If you add a resistance training workout to your running program, it will help condition your body to better handle the running and other daily demands. Weight training can fortify muscles and joints and make them less susceptible to injury.
If you have injured a body part or joint, there are ways that you can still workout. One of which is through a process called cross-training. A proper technique such as full range of motion is very important to preventing injury or re-injury to connective tissue, joints, and muscles. The exercises should be done in a manner that simulates the actual activity. This may require a modified use of some exercise equipment.
To prevent injury, some common tips are necessary to follow. Avoid training when you are tired, increase carbohydrates for heavy training periods, introduce new activities gradually, and always warm up and cool down. These are just a few tips to help. If you are still experiencing problems then it might be wise to set up some time with a personal trainer for some professional guidence.
For a free consultation, I can be reached at 941-729-6900 or e-mail at tammy@electrahealthclub.com.
I wish you all the best of luck with all of your fitness goals.
Before doing any exercises after an injury, it is very important to get the approval and recommendations of your physician or therapist before you resume your workouts. They may recommend working with a fitness trainer to make sure that proper technique is being done at the beginning or until you are strong enough to return on your own.
There are many things that figure into injuries. One of which is caused from weak muscles which are not ready to handle the specific demands of your workouts. For example, when a person starts a running program for the first time, they often do very well for the first few weeks. When they start to add the mileage on, they suddenly develop problems in their ankle and feet. Hamstring soreness and or perhaps even lower back pain also occur. Their body is telling them that it is not strong enough for the demands of the increased training load. If you add a resistance training workout to your running program, it will help condition your body to better handle the running and other daily demands. Weight training can fortify muscles and joints and make them less susceptible to injury.
If you have injured a body part or joint, there are ways that you can still workout. One of which is through a process called cross-training. A proper technique such as full range of motion is very important to preventing injury or re-injury to connective tissue, joints, and muscles. The exercises should be done in a manner that simulates the actual activity. This may require a modified use of some exercise equipment.
To prevent injury, some common tips are necessary to follow. Avoid training when you are tired, increase carbohydrates for heavy training periods, introduce new activities gradually, and always warm up and cool down. These are just a few tips to help. If you are still experiencing problems then it might be wise to set up some time with a personal trainer for some professional guidence.
For a free consultation, I can be reached at 941-729-6900 or e-mail at tammy@electrahealthclub.com.
I wish you all the best of luck with all of your fitness goals.
WOMEN ONLY FITNESS BOOT CAMP
BOOT CAMP FOR WOMEN!
DO YOU HAVE WHAT IT TAKES TO GET IN SHAPE FAST?
ENLIST NOW! SPACES ARE LIMITED!
6 WEEK BOOT CAMP * 1 HR/DAY * 2 TIMES A WEEK
TUESDAY & THURSDAY @ 9:30am * STARTS JUNE 16
TUESDAY & THURSDAY @ 9:30am * STARTS JUNE 16
- Highly Effective Total Body Conditioning Program –
Expected Results When You Complete Boot Camp:
Body Fat Reduction - Weight Loss - Gain Muscle Tone & Strength - Enhanced Conditioning & Agility - Greatly Improve Posture - 100% Gain in Self Confidence - Look and Feel Your Best
JOIN TODAY SPACES ARE LIMITED ONLY 12 RECRUITS SPOTS AVAILABLE.
Don’t miss out on the most perfect weight loss and body sculpting program available!
REGISTER TODAY & SAVE YOUR SPOT
SIGN IN AT THE FRONT DESK OR CALL 941-729-6900
Program Cost: $180.00
There is a Pre-Camp individual evaluation before the start of the program, that includes nutrition guidelines and fitness assessment.
Subscribe to:
Posts (Atom)
