In order for you to know how well you are or are not doing, you need to have a way to measure your progress. Most often people use the scale to tell themselves how they are doing. Unfortunately, a scale does not tell you the whole picture. A normal scale does not state how much of your weight is bodyfat and how much is muscle and bone. Here are some better ways to track your success:
Bodyfat measurement
Body circumferences
Strength and cardio progress
How you feel
Bodyfat measurement
Having your bodyfat measured is a great way to know how much of your weight is bodyfat and how much is muscle and everything else. It is really bodyfat that most people are concerned about changing when they are looking to lose weight. Having a regular bodyfat measurement taken, like every 4 weeks, is a great way to know if you are on track with your fitness goals or not.
There are many different ways to have your bodyfat measured. There is: underwater weighing, air displacement (The Bod Pod), bioelectrical impedence, DEXA scans and caliper testing. If you are looking to have a measurement taken from a local fitness facility, it will probably be with either calipers or bioelectrical impedence. Caliper tests can be very useful if the person taking the measurement has been well trained. I would recommend having the same person do your measurements every time, that way you will get more precise results.
Here are the bodyfat percentage categories:
Classification Women (% fat) Men (% fat)
Essential Fat (Low) 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Body Circumferences
This is another great way to see if you are making progress. A simple tape measure is all you need. A waist circumference measurement can tell you if you are losing bodyfat around your midsection, which is where most people typically store bodyfat. For women, another circumference that may be helpful to measure maybe their hips. For men, maybe a chest measurement to see if there is any muscle development.
Even without taking measurements, you can tell if you are losing or gaining inches by how your clothes fit. Your clothes can tell you how on track or off track you are.
Strength and Cardio Progress
If you are "making gains" in the gym by pushing heavier weight or running faster or are able to sustain a longer duration of cardio than you were when you first started, then you are definitely making progress! This is probably the best way to see if your body is moving in the right direction. You must first make progress in the gym (or whereever you exercise) to create external physical results. By consistently pushing yourself, you will achieve the results you desire.
How do you feel?
With exercise, you can increase the amount of energy that you have and accomplish much more in a day than when you don't exercise. So, if you have created the habit of exercise, then you should notice a greater sense of well-being and higher energy levels. Your body is less susceptible to illness and you often get much more restful sleep at night. Feeling great is a nice side-effect of exercise!
There are many different ways to track your progress other than just with a scale. Use the method that suits you the best. Stay on track with your plans!
"False weights and unequal measures, the LORD detests double standards of every kind." Proverbs 20:10 (NLT)
Monday, February 22, 2010
Tuesday, February 16, 2010
Olympic Training
I LOVE watching the Olympics! It's great to see what one person can accomplish when they put all their time, energy and heart into their dream! In order for most of these superb athletes to get to the level that they have acheived, they had to do FAR more work than what most people would consider healthy. However, if they didn't, they wouldn't be Olympians! Many olympic athletes train 4-8 hours each day in preparation for the olympics! Their one and only concern is to be the best and win gold!
I believe that so many of us find the Olympics inspiring and compelling because it shows what truly is possible when we let go of our own self-imposed limitations and work as hard as possible! What's holding you back from being the Olympian that you know you can be? Every olympic athlete trains through adversity and difficult situations. Many of these athletes have families that they struggle with balancing time, work and training. These athletes have MANY injuries and setbacks. It sounded like every mogul skier had at least 5 knee surgeries by the time they were 25 years old! However, that didn't stop most of them!
What I have noticed is that most olympic athletes train to win gold for their country. They believe they are called to be the best for a higher calling! They want to be a part of a bigger picture. Just like what one of the most recent gold medalists from USA Hannah Kearney stated after she won 1st place. She said that she wanted to be a part of an American montage for the 2010 winter olympics. Her hard training was focused on being a part of a team of athletes that would come back with gold medals. It wasn't just about her!
I personally find that I struggle with my own training when I just focus on myself. When I think all I am working out for is just for me, that's when I start to lose ground. I tend not to try as hard and I lose sight of the big picture. However, when I focus on the real purpose for living a healthy, active lifestyle, my training sores!
By staying fit and healthy, you inspire more people than you realize. Everyone you interact with, you have the potential to create a positive impact in their lives. Someone who just found out they have the beginning stages of heart disease may bump into you and be motivated to change their lives after interacting with you! You could literally be the tipping point for someone to make a change for the positive just by living a healthy lifestyle!
Besides helping others, God calls us to create the best 'temple' for Him in ourselves. 1 Corinthians 6:19 (NIV): "Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own;" God also gives us the ability to be strong and persevere Isaiah 40:31 (NIV): "but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint."
Let go of your self-imposed limitations and trust that the Lord will take care of you when you don't feel capable. Follow your higher purpose, it's not just about you! You and I have been called to be Olympians!
I believe that so many of us find the Olympics inspiring and compelling because it shows what truly is possible when we let go of our own self-imposed limitations and work as hard as possible! What's holding you back from being the Olympian that you know you can be? Every olympic athlete trains through adversity and difficult situations. Many of these athletes have families that they struggle with balancing time, work and training. These athletes have MANY injuries and setbacks. It sounded like every mogul skier had at least 5 knee surgeries by the time they were 25 years old! However, that didn't stop most of them!
What I have noticed is that most olympic athletes train to win gold for their country. They believe they are called to be the best for a higher calling! They want to be a part of a bigger picture. Just like what one of the most recent gold medalists from USA Hannah Kearney stated after she won 1st place. She said that she wanted to be a part of an American montage for the 2010 winter olympics. Her hard training was focused on being a part of a team of athletes that would come back with gold medals. It wasn't just about her!
I personally find that I struggle with my own training when I just focus on myself. When I think all I am working out for is just for me, that's when I start to lose ground. I tend not to try as hard and I lose sight of the big picture. However, when I focus on the real purpose for living a healthy, active lifestyle, my training sores!
By staying fit and healthy, you inspire more people than you realize. Everyone you interact with, you have the potential to create a positive impact in their lives. Someone who just found out they have the beginning stages of heart disease may bump into you and be motivated to change their lives after interacting with you! You could literally be the tipping point for someone to make a change for the positive just by living a healthy lifestyle!
Besides helping others, God calls us to create the best 'temple' for Him in ourselves. 1 Corinthians 6:19 (NIV): "Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own;" God also gives us the ability to be strong and persevere Isaiah 40:31 (NIV): "but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint."
Let go of your self-imposed limitations and trust that the Lord will take care of you when you don't feel capable. Follow your higher purpose, it's not just about you! You and I have been called to be Olympians!
Monday, February 8, 2010
Working Out with Kids
As many of you know, my wife and I recently found out that we are expecting twins! This means that we will have 4 kids under the age of 4 by this September (your prayers are welcomed)! :) Even though we have little ones at home (and more to come), finding time to exercise still happens. Our children are not an excuse for us to become physically lazy. In fact, just the opposite is true. We need to stay physically active in order to keep up with them!
So, how does one make the time that's needed to exercise regularly with children?
1) Find ways to exercise with your kids.
Cardio: For example, when the weather is nice, I often take my kids out on a run with a jogging stroller. It's a great way to get a lot of good cardio with some extra resistance! In addition, my children get the chance to get out of the house and enjoy a fun ride at the same time. We tend to run to the park (20 minutes there), play on the playground (15-20mins) and then run back (20 mins back).
Resistance Training: Sometimes your children can work well as "resistance" with your training exercises. Try doing pushups with a kid on your back (not for babies!) or ab exercises holding your child on your upper torso while you do crunches or on your legs when you do leg raises. Do squats with your child(ren) on your back.
Even spending time just playing with your kids burns more calories than sitting in front of your computer or watching tv! So, take the time to go outside and go sledding or play ball or swing on the swings! It's a great way to spend time together and get some exercise!
2) Hire a babysitter.
Have your child(ren) spend time with their friends while you goto the gym. Hiring a babysitter so that you can give your body 30-60 minutes of work is worth it! In order for you to be the best parent that you can be, you need to give yourself the time that you need to keep your body running at it's fullest capacity! A lot of fitness centers these days have childcare right there or some other form of childhood entertainment so that you can get some exercise in. Most of the time, I find that my kids really enjoy the time that they spend at the gym while I am working out because they do a lot of fun games and activities.
Whichever way you work it, there is a way to get in and stay in great shape with children. Don't use your children as an excuse to fail! Instead, use them as your reason to succeed in fitness!
But Jesus said "Let the children come to me. Don't stop them! For the Kingdom of Heavan belongs to those who are like these children." Matthew 19:14 (NLT)
So, how does one make the time that's needed to exercise regularly with children?
1) Find ways to exercise with your kids.
Cardio: For example, when the weather is nice, I often take my kids out on a run with a jogging stroller. It's a great way to get a lot of good cardio with some extra resistance! In addition, my children get the chance to get out of the house and enjoy a fun ride at the same time. We tend to run to the park (20 minutes there), play on the playground (15-20mins) and then run back (20 mins back).
Resistance Training: Sometimes your children can work well as "resistance" with your training exercises. Try doing pushups with a kid on your back (not for babies!) or ab exercises holding your child on your upper torso while you do crunches or on your legs when you do leg raises. Do squats with your child(ren) on your back.
Even spending time just playing with your kids burns more calories than sitting in front of your computer or watching tv! So, take the time to go outside and go sledding or play ball or swing on the swings! It's a great way to spend time together and get some exercise!
2) Hire a babysitter.
Have your child(ren) spend time with their friends while you goto the gym. Hiring a babysitter so that you can give your body 30-60 minutes of work is worth it! In order for you to be the best parent that you can be, you need to give yourself the time that you need to keep your body running at it's fullest capacity! A lot of fitness centers these days have childcare right there or some other form of childhood entertainment so that you can get some exercise in. Most of the time, I find that my kids really enjoy the time that they spend at the gym while I am working out because they do a lot of fun games and activities.
Whichever way you work it, there is a way to get in and stay in great shape with children. Don't use your children as an excuse to fail! Instead, use them as your reason to succeed in fitness!
But Jesus said "Let the children come to me. Don't stop them! For the Kingdom of Heavan belongs to those who are like these children." Matthew 19:14 (NLT)
Monday, February 1, 2010
The Big Picture
I am often approached about specifics pertaining to diet and exercise. Such as, "Can I get in shape if I eat ice cream?" or "I eat cheese, is that why I am not losing weight?" or "I eat fruit, and the Atkins Diet says that's why I can't lose weight!" In regards to exercise, I get questions like "I do crunches, how come I can't see my abs?" or "I hear that running is the best way to lose weight."
The answer to all of these questions and comments is "it depends!" No one thing solves all of your fitness dilemmas. It is the complete package of everything that you do. So, yes, you can "have your cake and eat it too" and get in great shape if you do what is necessary for your body. It's always about balance.
A great way to make sure you are doing what is right for you is to first think about all the components of fitness: Cardio, Flexibility, Strength Training and how do these components line up with your Diet?
Let's look at an example:
An overweight gentleman comes to see me and he tells me his goal is to lose 50lbs. So, we map out a gameplan:
Cardio: 5 times/week for 30 minutes, this will help him burn approximately 500 calories each session and leave a 2500 calorie deficit at the end of the week to help him get close to a 1lb/week weight loss just from cardio (remember 3500 calories = 1lb of fat)
Strength Training: 3 times/week focusing on some free weight exercises that incorporate some of the basics (like bench press and squat). By builiding a little more muscle, it will help to raise his metabolism and help to increase the rate at which his body naturally burns calories without him doing anything.
Flexibility: Stretch for 20 minutes after each strength training session. The stretching helps to increase range of motion and increase the potential for new muscle to be developed in addition to dramatically reducing the risk for injury. Couple this with a little meditation and you can significantly reduce stress. Some studies show that high stress levels may lead to your bodies inability to break down fat due to high cortisol levels.
Diet: If this guy did all the above three but didn't follow through with his diet, then he wouldn't get anywhere. So, we map out a certain calorie target to shoot for based on his metabolic needs. If his BMR (basal metabolic rate) is approximately 2200 calories, then we might set his target at 2200 calories. His normal daily activity may require him to consume approximately 2700 calories, but by only consuming 2200 he will have a 500 calorie shortage. If he follows through with this plan over 1 week, he will have a 3500 calorie deficit from his diet alone, which is 1lb lost. If he keeps his diet at 2200 calories and does all the cardio exercise and strength training, then he should see close to 2lbs of weight lost each week!
It's through putting ALL the pieces together that you achieve your fitness goals. By doing only a part of it, you will only get a part result. For example, if my client only did cardio and didn't do anything else. he might only see 1/2lb to maybe 1lb of weight lost each week. For some people, that wouldn't be enough result for all the effort and they would quit. But, by following through with everything, my client is able to become stronger, more flexible, have less stress, have great cardiovascular health and meet his weight loss goal of 50lbs by August!
Don't try to pick and choose, do it all! Decide to get in complete shape! That way, you get all the success!
"So because you are lukewarm, and neither hot nor cold, I will spit you out of My mouth." Revelation 3:16 (NASB)
The answer to all of these questions and comments is "it depends!" No one thing solves all of your fitness dilemmas. It is the complete package of everything that you do. So, yes, you can "have your cake and eat it too" and get in great shape if you do what is necessary for your body. It's always about balance.
A great way to make sure you are doing what is right for you is to first think about all the components of fitness: Cardio, Flexibility, Strength Training and how do these components line up with your Diet?
Let's look at an example:
An overweight gentleman comes to see me and he tells me his goal is to lose 50lbs. So, we map out a gameplan:
Cardio: 5 times/week for 30 minutes, this will help him burn approximately 500 calories each session and leave a 2500 calorie deficit at the end of the week to help him get close to a 1lb/week weight loss just from cardio (remember 3500 calories = 1lb of fat)
Strength Training: 3 times/week focusing on some free weight exercises that incorporate some of the basics (like bench press and squat). By builiding a little more muscle, it will help to raise his metabolism and help to increase the rate at which his body naturally burns calories without him doing anything.
Flexibility: Stretch for 20 minutes after each strength training session. The stretching helps to increase range of motion and increase the potential for new muscle to be developed in addition to dramatically reducing the risk for injury. Couple this with a little meditation and you can significantly reduce stress. Some studies show that high stress levels may lead to your bodies inability to break down fat due to high cortisol levels.
Diet: If this guy did all the above three but didn't follow through with his diet, then he wouldn't get anywhere. So, we map out a certain calorie target to shoot for based on his metabolic needs. If his BMR (basal metabolic rate) is approximately 2200 calories, then we might set his target at 2200 calories. His normal daily activity may require him to consume approximately 2700 calories, but by only consuming 2200 he will have a 500 calorie shortage. If he follows through with this plan over 1 week, he will have a 3500 calorie deficit from his diet alone, which is 1lb lost. If he keeps his diet at 2200 calories and does all the cardio exercise and strength training, then he should see close to 2lbs of weight lost each week!
It's through putting ALL the pieces together that you achieve your fitness goals. By doing only a part of it, you will only get a part result. For example, if my client only did cardio and didn't do anything else. he might only see 1/2lb to maybe 1lb of weight lost each week. For some people, that wouldn't be enough result for all the effort and they would quit. But, by following through with everything, my client is able to become stronger, more flexible, have less stress, have great cardiovascular health and meet his weight loss goal of 50lbs by August!
Don't try to pick and choose, do it all! Decide to get in complete shape! That way, you get all the success!
"So because you are lukewarm, and neither hot nor cold, I will spit you out of My mouth." Revelation 3:16 (NASB)
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