If you do not fuel your body you body will fool you

Rant and Tip for October 7, 2011

Quote:  “If you do not fuel your body your body will fool you!” “Wesley Kipp”

I have been trying to come up with my own quotes and I find it difficult at times, however this one came to me very easily. You see I have a friend at the gym and she is working with a trainer to lose 15 pounds in 10 weeks. First of all this is very difficult to do and do it in a healthy way. How ever I digress. The issue that got me a little cranked was her trainer telling her to reduce her calories below 1000. This is while working out regularly with the trainer and doing her own cardio. Her body cannot sustain itself on such a low amount of calories while being as active as she is. The thing is that the brain is very high in fat and needs fats to sustain itself. When you reduce the calories as low as she is being told to the brain tells the body it is not getting enough fuel with all the exercise I am doing. Since the brain contains a lot of fat it will tell the body to try to retain as much fat as possible. Now since the body needs fuel it will get it from someplace and since muscle requires more fuel it will start to access it’s own muscle for that fuel. So you see your body is fooling you with the weight you lose in this case. Yes you are losing weight but it is not the fat you are losing. It is muscle and this is a catabolic state. You want your body in an anabolic state.


If you are working out regularly your body will need healthy fats and proteins to be able to lose fat and not muscle. You may feel some fatigue when you start reducing your simple carbohydrates and this is normal. However once you body converts to burning fats for fuel you will find that ultimately you will have more energy. Complex carbs while you are working out can be helpful, however if your main goal is to lose the body fat reduce those carbs and get to your goal weight. Have you body composition done at this time to determine you body fat% and then ad your complex carbs around your workouts. The complex carbs are best consumed an hour before your workout and a half and hour after your workout. When you have those complex carbs be sure to also have 20 to 30 grams of protein at the same time. I suggest you do your body composition because you can then watch and determine if you are putting fat back on or if you are putting on muscle.

Have a great workout!

Tip:
Exercise by lifting your fork to your mouth, however make sure it is the proper fuel for your body. A healthy bite is better than no bite at all.

Success comes before work only in the dictionary"

Rant and Tip for October 6, 2011


Quote of the day; "Success comes before work only in the dictionary"

Many times people want the rewards before they put in the work and dedication needed to be successful. You need to put in the time and effort to get to the level of fitness you desire. If you desire to excel at anything, you need to work at it. I sometimes worry that new comers to my blog think that this is a place for only the ultra fitness nut, like me. My target audience here is the everyday person that needs help and guidance in there health and fitness needs. Feel free to visit my questions and answer page and send me an email if you have any questions.
Let’s talk a bit about cardio and aerobic activity. Now keep in mind this in my humble opinion. Not being a huge fan of running I do know it is necessary. If not running some other intense cardio workout. Skipping rope, riding a bike, and even high reps resistance training with little breaks can be an aerobic workout. This type of exercise will really help your heart. Having the right exercise program can be a healthy way to keep in shape, as well as reduce hypertension. A regular exercise routine can get blood flowing. It will take anywhere from a month to a few months to see the actual results on the monitor. Healthy heart exercises can get the heart pumping, as well as reducing the chances of suffering from hypertension. A good exercise program can also keep weight manageable. Aerobic exercise fits into the heart healthy exercise category. It is an energetic exercise that can raise the heart rate. Aerobics can include many types of exercise. It will only help if you are consistent and do not give up. If you find it hard to stick to a routine, which many of us do try mixing it up. When you mix it up you keep it interesting. I find that the best time to do this type of exercise is before breakfast. Since you were fasting since the evening before you will get your metabolism cooking and burn more fat as that is the fuel source you have at that point. Be sure to stay hydrated. Drink a lot of water. Man there is that “W” word again. Remember our bodies were built for motion.

Just to put the cart before the horse here, my tip today concerns giving your body a rest. Those who know me also know that I probably do not rest my muscles enough. I like to bring this up because as my own little tip I use this blog to remind myself of things I need to work on. Although I know that the muscles need rest to repair themselves I tend to jump right in and exercise harder and sometimes to frequently. So to “Jim” and anyone else out there that is over doing it, give those muscles a break will you.

Have a great workout!

Tip: Exercise is great, but learn to recognize signs your body needs a break. While exercise promotes a healthy heart, strong bones, reduction in body fat and more, rest is an important...


Lastly I am thinking of offering some online training VIA Skype or some other Video type session. I would use this to help you with your form and answer any questions you may have regarding your exercise routine.

Would you be interested in a service of this type?

Being Normal is not necessarily a virtue;

We are a new kind of normal!

Rant and Tip for October 5, 2011

Quote of the day: “Being Normal is not necessarily a virtue; it lacks a sense of courage” Unknown,

I recently found this quote. I was trying to come up with one of my own and just could not make it happen. You see yesterday someone said to me, “That is not normal stuff you are doing!” This was in regards to the workouts I put myself through and the amount of weight I am pressing. I responded “What is normal for you may not be what is normal for me.” I strive to continue to get stronger. I practice having a sense of courage to push my limits and create a new “NORMAL” for me. What is normal for you today will not be normal for you tomorrow. If you continue to exercise and eat right there will be a new normal you. Won’t it be wonderful to look at a picture of yourself a year from now and say that was the old normal me. It may be normal for you now to workout with 10lb dumbbells, and tomorrow your new normal will be working out with 15lb dumbbells. Let’s all strive for a new normal for ourselves.

When you start an exercise routine or work towards changing your routine your body will go through changes. You will hit new heights and eventually hit a new plateau. A new normal so to speak, at this point it may be necessary to make changes to your exercise routine. For me many times this means adding another 5 to 10 pounds to my lifts. Or taking out one exercise and adding a different one. For instance, I have not done hand stand pushups in some time as part of my shoulder work. It is time to start doing them again. One thing I am going to try to do differently is to do them while gripping dumbbells so I can get deeper on each one. Also I am going to do whatever I can without my feet against the wall. This will force me to work on stabilizing my shoulders to hold my balance. If I am lucky I will get 3 out before I have to use the wall for the rest of the set. If you have hit a stall try increasing your weights or reps. This will help break your stall. If you really have courage, try the handstand pushups against the wall.

Now the big question; do you have the courage to change your diet? Do you have the courage to say no thank you to that piece of cake or pie? Yes it takes a certain amount of courage to sit across the table from some genetically gifted individual who is blessed with the metabolism a humming bird and watch them devour a piece of cake like that of which the boy in the movie Matilda ate. Yes you can have that courage; all you have to do is want it bad enough. Do you want it that badly?

Have a great workout!

Tip: Depressed people can alleviate their symptoms by as much as 47 percent with regular aerobic exercise.

There are no shortcuts to any place worth going.

Rant and Tip for October 4, 2011

Quote of the day:  

"There are no shortcuts to any place worth going." - Beverly Sills

So true isn’t it. How many times have we heard things that something is too good to be true, well that is what this quote seems to be about. There really is not short cut here folks. No magic pill. Just you me and a diet plan and a set of dumbbells.
I am often asked where I should start when it comes to working out. Well, making the decision to work out is the first step. After that the challenge you will face is changing your lifestyle. I know I talk about making a life style change all the time. Many of us have created bad habits over the years and changing these requires a committed effort to consciously recognize and alter some of these patterns. Ultimately you need to change both your internal beliefs and your external environment so you can be successful.
It takes time to develop new habits, so a positive, forgiving attitude is essential. You will not become an athlete overnight, but by slowly changing your internal thoughts and external situation, you will find a new lifestyle that encourages fitness.
First check with your doctor to make sure that you can safely exercise without restrictions. If you have restrictions be sure you adhere to them and don’t get hurt. Once you have the OK, surround yourself with supportive people and role models. Having a support system is crucial in starting a workout program. Accountability and motivation are very important to success. Ask your friends that are active or even someone you see at the gym how they stay motivated. This will help you learn some tricks to stay motivated yourself.
You well being and physical health always seems to be the last thing on someone’s agenda. We take the time to manage every other aspect of our lives and yet fail to manage our physical health. If you make your physical health the priority you will find you have the energy to take on all other areas in your life.

Have a great workout!

Tip: Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.

Keep your Promise to yourself

Rant and Tip for October 3, 2011

Quote of the day:  Age is mind over matter, if you don’t mind it doesn’t matter!

The other day I was talking with some friends and the subject of age came up. I do not believe the old saying you cannot teach an old dog new tricks, while I am not the oldest guy that works out with the group on Wednesday nights, I am a not too distant second. I am however the newest of the group to start powerlifting. Even the youngest guy has 5 years on me. The guys at the gym often forget how old I am. I do not allow age to get in the way of what I am trying to accomplish. Whether it be getting healthier or getting stronger. You shouldn’t either. If you want the new you go and get it. Young and older alike can be successful in the changes they seek.

Today was supposed to be a day of rest for my body but I chose to work out anyway. I did not hit my PR as I had hoped and wonder if it was because I had worked my triceps hard on Friday and they just were not ready for today. I will get the number I have in my mind, I promised myself. What promises have you made to yourself? Have you promised yourself to cut back on certain foods or made a promise to exercise more? If you have not kept these promises ask yourself why not. Shouldn’t you be the one person you can keep a promise too. You keep promises to the ones you love, your boss and even some you do not know that well. Keep your promises to yourself.

Tip of the day:

 Write you promise on the mirror and every morning read it to yourself. Then while you eat your breakfast write it down again on a fresh piece of paper.

Eating Healthy at college!

Well it has come to my attention that I have some followers at some local colleges or at least some parents of college bound children. The question has been asked “How to Eat Healthy at college?”  To me this does not seem as hard as you may think. Yes most colleges have fast unhealthy food available for easy access. Just like the rest of society. The real challenge is adapting the mind to think how to eat healthy anywhere I am.

We all need to do a better job of dictating our own destiny and not letting the world dictate it for us. The reason the entire fast food restaurants serve the substance they call food is because we buy it and eat it. When we stop going to these places they will change their thought process and start providing healthier options. Just like many of you I have a busy lifestyle and find myself often having to grab something quick to eat. I often will grab a salad while I am out and have them modify it to meet my needs. This can sometimes take a little longer but I am getting what I want and need and they are getting paid to provide it. So, “How to Eat Healthy”, no longer becomes an issue of where I am it is more of an issue of mind set.

There is no need to put on the dreaded freshman 20 pounds that every college student dreads. Make wise healthy choices and take responsibility for your own healthy meal choices.

Sciatica and Back Extensions

Weekend Post for October 1^st

I was hoping to have a guest weekend poster, unfortunately they may not have had time to put something together. So I thought I would post a little more about working the lower back and how it can help you as you get older. It seems to me and this is just my opinion of course that we tend to neglect how backs and then expect it to support us for the rest of our lives. When I was younger I did not work my lower back at all. Yeah I did all the things a young kid does, Lat pull downs and lots of benching. However, I never worked my lower back. I remember getting this over bearing pain in my lower back that ran down my buttocks. It was a sharp pain that made it difficult to walk or sit. Let me tell you being a short order cook at the time it made my job very difficult. Eventually the pain stopped coming back. I later learned it was Sciatica. I wish I had sought sciatica treatment in NYC back then.

I have a fellow co-worker who is currently going through a lot of pain due to sciatica. He has trouble walking and is going through physical therapy at this time. He is being advised to seek sciatica treatment in NYC. While I do not know the cause of this condition, what I do know is that many of the aches and pains I get are due to muscle imbalance. If  I had worked my lower back more when I was young or if my co-worker had did more lower back exercises as a younger man maybe neither one of us would have had to go through this pain. Once this type of condition does develop and it chronic, I would have to suggest getting professional help. After doing some research I think for myself I would seek out the assistance of New York Pain Care. They specialize in sciatica treatment.

One lower back exercise you can start doing is the cable pull through. It is an excellent lower back exercise. If you do not have a cable follow the motion you see in the link except hold a dumbbell in your hands. Back extensions is another exercise I suggest. If you do not have access to a back extension machine you can use any bench and although it will be a little awkward you can do it by positioning yourself with your upper body extended past the bench and wrap your legs around the bench to give you balance. 

Have a great workout!

Tip: Read my blog everyday..... LOL just testing to see if your paying attention. LOL

What you view as impossible today can be probable tomorrow.

 Rant and Tip for September 30, 2011

Quote of the day: What you view as impossible today can be probable tomorrow.  Unknown

Good morning, I feel great today. I went to bed early and although I tossed and turned last night I got some good sleep in between. The quote above came to me this morning off the top of my head. I am not sure if it was just sitting in my memory or if I have truly come up with one of my own. Many times we think that it is impossible to change our eating habits or our desire to exercise or just get our exercise in.  However, if we take the time and put forth the effort what was seemingly impossible yesterday can now be probable. You can make the changes in your life that are needed to be successful in your health and fitness goals. There is only one person in your way. YOU!

Today will be a weighted core day for me. When I say core I mean the entire core not just the abs. You can hit these groups of muscles many ways. Some of the big heavy exercises hit them, like the squat. Let’s first the lower-back, many people have lower back problems and if we work that area maybe we can avoid having them in the future. Cable pull through and back extensions are great for the lower back. If you do not have access to cable machine you can use a dumbbell in the same fashion. Hold the dumbbell with two hands straight out in front of you. Your legs should be wider than shoulder width. Then bent at the waist keeping the rest of the back straight bend and bring the weight down between your legs. You may feel a stretch in the hamstrings as well on this one and this is a good thing.  I will be doing these today as well as the back extensions. We can talk about the rest of the core another day. In the mean time you can go to my Video of Exercise page and see the rest of the core exercises there.

Well it was bound to happen, my electronic scale as died. I am one of those people that weigh themselves every day. I know I know it really is not necessary but it has become part of my routine. It always kept me focused. So I will be without a good scale in the morning. This may be a good thing and I can really focus on eating healthy. Getting all my vegetables in can be a struggle sometimes and I have promised myself to make sure I get them in. I talk a lot about protein and getting enough protein in. I am pretty good at making sure that happens. It is the vegetable intake if anything I am not getting enough of. I am a huge fan of broccoli, asparagus, cauliflower, brussel sprouts, green beans and all leeks. There really no excuse not to get them in. Make sure you eat your vegetables. Now I sound like your mother LOL. Hmmmm I do not remember my dad telling me to eat my vegetables.

Have a great workout!

Tip: Go to the market today and pick out your favorite fresh vegetables and prepare them the way you like them. Have them on hand and ready to go. My thought here is since no one likes to waste money and since it is a fresh vegetable you are more inclined to eat it than let it go to waste.