Staying Motivated

A large majority of the population has tried exercising in the past but unfortunately, most give it up after a short while due to lack of motivation.
But those who are committed to the gym long after all their co-workers have given up on those New Year's resolutions say there are tricks to stay motivated and finally reach your fitness goals.
The main thing committed exercises have in common is that they do not exercise just to lose weight. They see exercise as a form of recreation or social connection. In other words, they actually enjoy going to the gym or for a jog.
That's not as ridiculous as it may sound to some. The gym can seem very boring if you go on your own, day in and day out. But if you try going with friends or join classes where you can meet new friends who share your health goals, all of a sudden you will be having fun and actually look forward to a regular sweat.
Many people quit working out because they get bored. Working out with friends, trying new exercises or classes or even new sports will keep you interested. Not only will you have more fun, but you will burn more calories because your muscles will be challenged in new and different ways.
Another trick to use to keep you going to the gym is repetition. Experts say for something to become a habit, a person has to do it for 21 days straight. This doesn't just apply to the gym but to all facets in life. So the next time you are thinking of joining the gym or beginning a new workout regimen, commit yourself to just 3 or 4 weeks. At the end of that period, you will find that you no longer have to force yourself to put your trainers in your gym bag. You'll actually want to go to the gym.
If you really don't like going to the gym, remember that physical activity comes in all forms. Put your joggers on and walk around the mall before you hit the sales, or get in the backyard and do some gardening. One trainer I spoke to suggested to his clients that they thoroughly clean one room in their house every week in place of a workout.
The point is not to think of exercise as something that is difficult and strenuous, but as something that should be added to your life in different, creative ways.

Lifting Past Your Plateau

If you’ve been lifting weights for a while you may notice that your gains have slowed down. That’s because you may not be challenging your muscles enough.

Muscles adapt using progressive overload. This means that as you overload your muscle, it will grow until the weight you are using is no longer a challenge for that muscle. You then have to overload it again, with a higher weight, to get it to grow more.

There are other ways to increase the intensity of your lifts to bring muscle gains even faster.

Forced reps – Forced reps help you lift past your point of failure. The next time you are doing a shoulder raise, have a spotter stand behind you. Once you can no longer lift the weight, have your spotter help you lift a couple of more reps. These extra reps will really work your muscles. An added bonus will be that your metabolism will work even harder because of the intensity of this method. If you are working out alone, try training one arm or one leg at a time. Then use your other arm or leg to help out with the last few lifts.

Obviously, with this method, safety should come first. Do not do extra lifts where the weight is above your head or chest without a spotter.

2. Drop sets – Drop sets help you squeeze out as much out of a muscle as possible. This method has you do your full set of lifts with a certain weight. Once you can no longer lift that weight, you put that dumbbell or barbell down and immediately pick up a lighter weight and continue lifting. This will really fatigue your muscle so that you get the best gains possible.

Again, be very careful when lifting above your head or chest without a spotter. You may not realize just how tired your muscles really are.

3. Partial Reps – A lifting rep usually requires that you move your joint through a full range of motion. For example, a bicep curl starts with your arm extended and ends with it fully contracted. You will find that as your muscle gets tired, it becomes harder for you to move the weight up through the lower part of the repetition. At that point, bend your arm to 90% and do a few more reps from that angle, so you are only doing part of the rep. You will find these will be easier for you. Continue making the movement smaller and smaller as you are able to move the weight through less and less range of motion until you can no longer move it at all. You have reached true failure.

4. Superset – While you may do two or three different types of exercises for one muscle group, you probably rest between those exercises. This method requires that you do all the exercises back-to-back, without rest, so that you are truly fatiguing your muscle and hitting all the different parts or heads of that muscle.

Once again, we have to stress the need for safety for these methods. These should never be tried by beginner lifters and even intermediate lifters should use spotters. Also, be aware of over-training. These methods should not be done more than once a week. Gradually work them in and know the difference between good pain and pain that can result in injury. If you do these exercises safely, you will see gains like never before.

US Government: Physical Activities Guidelines

Just in time for U.S. Thanksgiving, the U.S. Department of Health and Human Services have released exercise guidelines for the general public.

This is the first time the government has issued specific guidelines on how much exercise, intensities and types are appropriate for all ages and physical conditions.

Here are the guidelines for healthy adults, older adults and adults with disabilities:

At least 2.5 hours of weekly moderate-intensity aerobic activity, such as brisk walking, water aerobics, ballroom dancing or general gardening. You should be able to talk comfortably during exercise.

If time is an issue, fit in several 10-minute bouts of aerobic exercise a day.

For more health benefits, exercise 5 hours a week at a moderate pace.

More fit individuals can opt for 75 minutes of weekly vigorous exercise, such as jogging, race walking, swimming laps, jumping rope or hiking uphill; and increase training to 2.5 hours a week for greater health benefits.

At least 2 times each week incorporate strength-training exercises such as weight-training, push-ups, sit-ups, carrying heavy loads or heavy gardening.

Sedentary adults and those with medical pre-conditions and chronic conditions should consult their physicians before embarking on an exercise program.

Water Your Way Thin

We’ve heard many times that we should be drinking more water when trying to lose weight.
It has long been believed that drinking water fills your stomach, making you actually feel fuller.

Now a US study has confirmed this belief. According to the study, people who drank a glass of water before their meal ate 13% less calories than those who didn’t drink the water. This was regardless of their age, weight or sex and whether or not they regularly drank water.

Scientists concluded that people should drink 2 cups (500ml) of chilled water before consuming their meal. This will slow the rate of the emptying of the stomach and promote fullness.

Stomach Fat is Deadly!

People with large waists are twice as likely to die prematurely as those who have slim waists.

That's according to a recent study by the Department of Public Health in London which concluded that the size of your waist is more important in determining your health than your weight.

People with waists that measure more than 120 cm (47.2 in) for men and 100 cm (39.4 in) for women were found to have 50 % more risk of dying prematurely than those with slim waists (less than 80 cm for men and 65 cm for women) regardless of the person's weight or BMI.

The extra weight around the stomach is more dangerous than that found on legs or hips. Each 5 cm increase in waist size raises the risk of premature death by 17% for men and 13% for women.

The problem is especially prevalent in men, who mainly have apple shapes, while most women tend to have pear shapes (more fat on the hips).

Exercise and clean dieting can go a long way in losing excess stomach fat and helping people return to good health.

Think You're Working Out Hard Enough?

Thinking about how hard you're working out will actually make you work out harder.
That's a no brainer, right?

According to a study published in the Journal of Strength and Conditioning Research, exercisers who rate their exertion level on a scale from 1 to 10, tended to work out harder than those who didn't pay attention to how hard they were training.

When you work out, you should keep a journal noting how many reps you're doing and how hard you are working. Rate your workout on a level from 1 to 10, with 1 meaning very little exertion and 10 meaning you're working so hard you're finding it hard to breathe and talk at the same time.

By focusing on this scale, you can ensure you are getting an intense workout every time you hit the gym and you aren't just wasting your time.

Fitness Trends for 2009

Educated and experienced fitness professionals. Certification and accreditation for health and fitness programs and professionals are becoming more common.

Children and obesity: Fitness programs to address childhood obesity are a top trend for the third year in a row in the ACSM survey.

Personal training: Personal trainers are becoming more accessible to more people, according to the survey.

Strength training: Men and women are lifting weights; staying strong while aging is increasingly part of their motivation.

Core training: This trend is about strengthening muscles in the abdomen and back to stabilize the spine.

Special fitness programs for older adults: This trend includes aging baby boomers, frail elders who want to get stronger for daily tasks, active older adults, and master athletes.

Pilates: Done on a mat or special equipment, Pilates trains the core muscles and improves flexibility and posture.

Stability ball: These big, inflatable balls (also called Swiss balls or balance balls) are used for crunches, push-ups, and other exercises. Staying stable on the ball is part of the challenge.

Sport-specific training: This trend is about athletes training in the off-season to build their strength and endurance.

Balance training: In balance training, you might stand on a wobble board or use a stability ball to hone your balance: It's a trend for all ages, Thompson notes.

Functional fitness: A functional fitness workout preps your body for daily activities such as running for the bus or lifting groceries -- not just gliding along on the elliptical machine.

Comprehensive health programming at work: This trend is about improving employees' health -- and lowering employers' health care costs.

Wellness coaching: Wellness coaches support clients in making behavior changes for better wellness.

Worker incentive programs: Some employers are giving their workers incentives to make healthy changes.

Outcome measurements: This trend is about accountability and measuring progress toward fitness goals.

Spinning (indoor cycling): Spinning classes, fast-paced group workouts on stationary bikes, have been around for a while, but they're still going strong.

Physician referrals: Doctors are increasingly referring patients to health and fitness facilities, according to the ACSM survey.

Exercise for weight loss: Sensible or "sensationalized," most diets now include an exercise component, Thompson notes.

Group personal training: Groups of two or three people can often get discounts from personal trainers.

Reaching new markets: Thompson estimates that 80% of the U.S. public doesn't have an exercise routine or a place to exercise, which amounts to a "huge market" for the health and fitness industry.

Exercise: It's the Smart Thing to Do!

After the age of 24, mental agility begins declining, so what can we do to keep our brain sharp into old age? Exercise!

That's right, physical activity can actually increase mental agility and memory while also increasing youth hormones.

A study in the Journal of Aging and Physical Activity concluded that strength training increased people's working memory span. The higher the level of resistance, the more memory improved, suggesting that strength training not only benefits the muscles, but the mind as well.

Trying new things every day also activates unfamiliar areas of the brain and with the new challenges, comes a better working brain. Researchers at McGill University in Montreal suggested taking up the tango because it involves more complex moves and thus activates more parts of your brain.

In addition to weight training, studies conclude that you should maintain a healthy diet, social interactions and an adequate amount of sleep to keep your brain sharp.

A Magic Pill

Scientists have developed yet another magic diet pill, but this time it might be the real thing. The drug, known as SRT1720, could allow you to eat a high-fat diet while still losing weight and preventing diabetes.

French, Dutch, and American researchers studied the drug, which works much like the SRT1 activator resveratrol, found in red wine.

One of these pills would give a person the benefits of drinking gallons of wine at once.

The drug was tested on mice who were on a high-fat diet. The mice were able to eat fatty foods and still lose weight. Furthermore, the drug was successful in maintaining blood sugar levels and preventing diabetes.

The research has been published in the November issue of Cell Metabolism but more studies are planned before the drug is available for humans.

Ease into Weight-Training

If you are a newcomer to weight training you should definitely start slowly with lighter weights.

Although muscles can adapt fairly easily, tendons and ligaments need to be strengthened gradually for the demands of weight-lifting.

Most people should do a minimum of 4-6 full-body workouts over the course of two weeks to strengthen their muscles and connective tissues. These workouts should involve moving light weights through a full range of motion to get the full benefits.

Once you have finished your initiation phase, you should still focus on form and only increase the weights slowly. Strength gains are made in the 4-6 repetition range so rather than increase your reps, focus on the weight and maintaining your form. Even then, you should start each of your workouts with a light weight set to warm up your muscles and get them ready for the heavier weights.

Finally, as your workouts become more intense and you increase the weights you are lifting, remember to have a spotter with you, especially with exercises that involve lifting weights above your head or chest

Beef It Up!

If you want to lose weight without giving up food, add more protein to your diet.

According to a new study in the American Journal of Clinical Nutrition, people who add more protein to their diet unconsciously end up consuming less calories without feeling hungry.

High protein diets have always proven successful in helping people to lose weight but scientists
The study was conducted to figure out whether high protein diets were successful because people were eating less carbs or because they were eating more protein.

The researchers gave study participants various diets with protein making up different ratios of those diets. Those who were told they could eat as much as they wanted, providing the diet was 30% protein, 20% fat and 50% carbs ended up eating 441 calories less than they did before the study.

Eating 441 calories less per day is equal to losing 1 pound of fat every 8 days.
Swapping sugars from soft drinks with low-fat milk, and adding more lean meat and dairy to your diet rather than focusing on eating less may be the secret to the weight loss you've been looking for.

Critical Balance

We have blogged over-and-over about the importance of strength-training as part of any healthy work-out regimen, but unless you're weight training is balanced and includes all muscle groups, you'll be doing more harm than good.

People who are new to weight training tend to focus on muscles that they want to show off. They do tons of crunches and bicep curls, but neglect triceps and back exercises.

Unfortunately, when you do this, you get muscular imbalance which could result in bad posture, back pain, injury, herniated disks or worse.

When putting together any strength-training workout, make sure you hit the following opposing muscle groups equally:
biceps - triceps
abdomen & lower back
chest, shoulders & back
quadriceps & hamstrings
etc.

If muscle balance already exists because of improper training, or simply because your lifestyle works certain muscle groups more than others, you may need to focus more time on the weaker muscles to bring about proper balance.

If you have any questions about your personal muscle balance, see a physiotherapist or a personal trainer. Of course you can always contact us at info@myfavouritetrainer.com for a personalized consultation that will answer all your questions.

New Weight Loss Drug Discovered Accidentally

A new weight loss drug called Tesofensine has proven to be twice as effective as the best existing anti-obesity medicines.

The drug was originally developed to treat brain diseases, but in clinical trials, doctors found that side effects included suppressed hunger.

Obese patients who took the drug for 24 weeks lost approximately 28 pounds, at least double the weight that patients taking other available anti-obesity drugs have been able to lose.

Just as encouraging, patients taking the prescribed dosage saw no side effects.

The drug will now go on to further studies before possibly hitting the market.

Iodine: The fountain of Health, Energy and Weight Loss

Iodine is a wonder mineral that is often overlooked, but can aid increase your energy levels, give you shiny, strong hair and even help you lose weight.

Several recent studies show that a shortage of iodine can lead to poor function of metabolism and immunity. It also promotes free radical damage and hinders brain development. But many people are iodine deficient because they are eating less salt and more organic foods (which have low iodine levels).

Symptoms of iodine deficiency include depression, weight gain, weak heartbeat, extreme dry hair and skin, swelling of the legs, decreased ability to concentrate, muscle cramps, puffiness or swelling of the eyes, and chronic aches and pains.

If you think you need more iodine in your diet, you can fight it in asparagus, garlic, lima beans, mushrooms, sesame seed, chard and summer squash

Wanna Lose Fat: Pick Up the Pace!

High-intensity exercise burns fat, including belly fat, better than low or moderate intensity exercises.

A new study released today in Medicine & Science in Sports & Exercise concludes that although all types of exercise lead to better health, high-intensity exercise is likely necessary to achieve significant improvements in body composition.

The study followed three groups of women who suffered from abdominal obesity, unhealthy cholesterol levels, high blood pressure, elevated triglycerides and elevated fasting glucose. The first group did not change their activity levels. The second group performed low-intensity exercise (50-60% of maximum aerobic capacity) five times per week. And the third group performed low-intensity exercise two days a week and high-intensity exercise (75-80% of maximum aerobic capacity) three times per week.

The high-intensity group reduced total abdominal fat, subcutaneous abdominal fat and visceral abdominal fat during the 16-week study.

This is especially important because visceral abdominal fat has been known to have a connection to heart disease.

As we noted in earlier blogs, you need an average of 275 minutes of exercise per week to see real and long-lasting weight loss, and if you incorporate high-intensity workouts as part of those 275 minutes, you are well on your way to being fit and healthy!

Running and Your Knees

Many people think that participating in regular running programs will destroy their knees, but experts agree that running, if done properly, will actually strengthen knees and other joints.

Studies show that people who run have fewer knee problems compared to those who are less active. Running is also shown to reduce the rate and onset of conditions such as arthritis and osteoarthritis.

Doctors do warn, however, that people who have sustained traumatic knee injuries will probably be subject to more chronic injuries if they run on a regular basis.

Even healthy people can experience pains from running but research shows that most running injuries involve hip muscle weakness. If you are taking up running or are already running, you will definitely benefit from hip muscle strengthening exercises.

Also, structural imbalance or misalignment can also cause knee pain, so if you run and do happen to feel pain, you should talk to a doctor or see a specialist to figure out where the imbalance is coming from.

As long as you have good alignment and are supplementing your runs with weight strengthening exercises, you should be able to run, pain-free, for decades!

What Are You Waiting For?

I recently came across an interesting article that stated that one of the reasons many people fail to reach their fitness goals is that they spend too much time analyzing and trying to put together a "perfect" plan, rather than just start working out.
How many times have you said "right now is not the perfect time to begin training. Or I won't work out today because I haven't put together my training plan"?

Yes, plans are important. We all know that saying "if you fail to plan, you plan to fail," but what most people don't realize is that every small positive change you make will help get you to where you need and want to be.

Not working out before Thanksgiving because you're going to "blow it" by eating a big meal is really counterproductive. By working out, you will burn hundreds of calories which you can effectively subtract from your big meal. I'm not saying you should excuse eating big meals all the time just by working out ahead of time. All I'm suggesting is that every calorie you burn, every weight you lift and every nutritious meal choice you make will have a positive impact.

While you're waiting to put together your plan, begin with small changes and build on it daily until you have a plan that works for you. And remember, you can always tweak a plan. Try new things and keep workouts and meals you like while discarding those that don't work for you. In no time at all, you will find your fitness goals are within reach!

So, what are you waiting for?

That's Bananas!

A new banana diet is taking over Japan, so much so, that bananas have become almost impossible to find in that country.

We at Regenesis Fitness don't condone fad diets but this does seem to have some merit. The new diet is based on eating nothing but raw bananas and room-temperature water for breakfast and then continuing the rest of the day eating a sensible diet.

The bananas and water are said to boost the body's metabolism so much that the rest of the day's calories are more easily burned off.

The diet was accidentally discovered by 31-year-old Hitoshi Watanabe and his girlfriend who is a pharmacist with training in Chinese herbal medicine. Watanabe lost 29 pounds over the next 6 months and posted his results on local blogs.

Since then, his diet has been so popular that it became the focus of a series of banana-diet books which have sold more than 600,000 copies.

Dieters are also expected to finish all their meals by 8 pm and to be in bed by midnight. Watanabe also says people should try to alleviate stress from their lives because health is adversely affected by stress and is a hindrance to weight loss.

Now we're not saying this diet is something you should pick up right away, but a diet of fruits and vegetables is always a good thing and as long as you are eating all your nutrients for the rest of the day, then there's no detriment to your health!

Bananas!

Give Your Workout The Boot

Taking part in boot camp style workouts burns almost 10 calories a minute. That makes boot camp workouts one of the best ways to burn calories.

A study by the American College of Sports Medicine found that average exercisers burned approximately 9.8 calories per minute during a typical boot camp work out.

The study found that boot camps are excellent ways to enhance aerobic capacity and help control body weight. At the same time, they offer a good variety with a combination of aerobic exercise and muscle conditioning, which is much more of a total-body workout than just going out for a run or a bicycle ride.

Just remember that not all boot camp workouts are created equal. Make sure your workout keeps your heart rate elevated while challenging your muscles. Also, ask for your instructor's credentials. Boot camps have become so popular that people are offering workouts in parks without any training whatsoever.

Thanksgiving in the Great White North

It may be Thanksgiving in Canada this Monday but that doesn't mean you have to gain weight.

The average Thanksgiving meal runs about 3,500 calories. That's means most people actually gain almost a whole pound in one day.

But it's Thanksgiving right? Even if you're dieting, you still want to enjoy a traditional meal. Here are some tip to help you enjoy your holiday dinner without packing on the extra weight.

- Choose white meat - Turkey's low fat naturally, but the breast is even leaner. One skinless ounce of breast meat I just 44 calories.

- Add low-fat, low-odium broth to make your gravy rather than using the meat drippings. If you prefer drippings, try straining some of the fat from the juices.

- Use whole grain stuffing. Also, choose to cook your stuffing separately so that it gets fully cooked and is not drenched in turkey grease.

- Fill up on steamed veggies such as green beans, broccoli and cauliflower. They'll fill you up and contain less calories than mashed potatoes.

- Try making your own cranberry sauce in place of store bought canned varieties that are packed with sugar.

- Dissect the pie - Did you know many of the calories in pies are in the crust. So scrap the dough and go for the yummy filling instead.

And since the weather's going to be great this weekend, finish your meal off with a nice stroll and enjoy the last of Indian summer.

With these tips, there's no reason you can't enjoy a tasty and healthy Thanksgiving! Happy Holidays!