How Man’s Best Friend Is Not Helping You’re Worst Enemy…FAT!

The Treadmill Tragedy Chronicles: A Love Story Between Your Dog And Your Fat Loss By Glenn Greer

Lets get one thing straight. If you want to improve your fitness you need to challenge yourself. Walking is a great place to start. However, if it includes Rover, your wonder dog, your training progressions, which help to unleash your fat loss potential, will limit potential..  So, why are you continually going to the treadmill, punching in the same speed you do every day and the same level of incline?  Or if you are doing another form of cardio training such as eliptical or cross trainer, why are you maintaining the same level of intensity?

Let’s get back to the treadmill. Everyone is walking flat. Look at one point, we thought the earth was flat, but then we discovered that the earth was round. What’s my point? Explore your space. Approach roads less traveled.

• Raise the incline.
• Walk up a hill and then rest. That’s it.
• Start a simple  interval training program if you have been walking for a while.
• Get To an uncomfortable place, from 30 seconds to 1 minute and recover. Then, repeat. Basic physiology principles would result in your body being challenged and then adapting to that new stress. What does that mean to you? More calorie burning and in turn possible weight/fat loss.

First step, buy a heartrate monitor. You can get them at www.performbetter.com. Buy a cheap one. All you need to do is know your heartrate. Next time you  walk use your monitor and see what your heartrate is during your walk.  This is what we will call your Comfortable Working Heartrate. Most middle  aged people would need to break 110 beats per minute to get a cardiovascular
effect. Either way, don’t worry about it. Just figure out what heartrate  you normally walk at.

Next time you walk warmup for 5 minutes at your normal pace and then  raise the incline to 5%. Walk for one minute. This should move you  about 10%-20% ( this will be 10-20 beats in most cases) out of that  steady state comfort zone. If it’s more than 20% higher, reduce the  incline to 3%. If it’s less, raise it to 7%. Step off the belt and wait for your heartrate to return to 100 beats per minute.

To Get Your Target Heart Rate Ranges, I recommend www.exrx.net. Click Here To Figure out yours!

Once you have figured out your heart rate target zones, you need to work on

Duration/Frequency/Intensity/Mode

1. If you are doing 20 minutes of cardio, its going to be beneficial to add minutes to your duration. That will increase the calorie burn. So, if you are stuck on 20 minutes as part of your zombie routine, then, add 10 more minutes to make it a 30 minute duration. Remember the insanity quote? Great, this is a good place to start!

2. If you are doing your cardio zombie routine 3 days a week, guess what? Add another day or 2. The frequency with the added duration, will now increase your calorie burn even more.

3. So, you have been walking like a zombie. Let’s give you some life and intensity and raise that treadmill to a higher incline. Make minor adjustments. Go to a level 1 grade. Then a level 2 until you feel the intensity is challenging you. From there, lower the incline, recover and start it up again. Get out of zombieland (great movie) and start adding life by increasing the effort!

4. You’ve been stuck on a treadmill. Get off right now! Move on to other modes of cardio training. Get into spinning, bootcamps, try the cross trainers. Hey, Columbus set forth a bit further and discovered America, you can do the same by discovering that there are other destinations besides the treadmill!

Part 2 By Glenn Greer (The More You Know, Well…The More You Know!)

Aerobic Training- You ever seen that commercial where the actor says “Your stuck on a treadmill”? My gosh… walk into gyms across America and people are walking like zombies watching T.V.  They are putting more effort into using their eyes to view their favorite program. They all look like they are robotic. Its crazy!  Then, they get off the treadmills or other exercise devices and stand on the scale and wonder why they are not losing weight or losing inches around their belly?

It kind of reminds me of a hamster spinning on its wheel..going no where.

I want to reteach you an aerobic movement that is more beneficial and I am sure you have heard of it, or maybe not..but I can almost guarantee you are not implementing it.

By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—

Benefits:

• Increases metabolic rate
• Increases growth hormone secretion
• Reduces stress levels
• Increases blood flow to the brain increasing alertness
• Improve cholesterol levels
• Improves digestion
• Boosts immune-system function

High intensity cardio, including high intensity interval training (HIIT), is very effective and time efficient, although it’s not for beginners or those with certain health problems).

Bear with me…here..this is important!!!

It’s common sense if you think about it – work harder, burn more calories, right?

Here’s where the confusion has come from:

It’s well known that low intensity exercise utilizes primarily fat as fuel and high intensity exercise utilizes more carbohydrate as fuel.

In the past, this was the basis for the idea that low intensity, long duration aerobic exercise was superior for fat loss. Some people were were afraid to exercise too hard because they thought it would take them out of the “fat burning zone” and make them them burn only “sugar” and not body fat.

Today, research has proven that this belief in exercising at a low intensity to stay in the “fat burning zone” was false. At lower intensities, you burn more calories from fat, but you burn fewer total calories.

For example, a 1995 study conducted by Grediagin, et al, published in the Journal of the American Dietetic Association (95(6):661-5) compared fat loss in two groups over a 12 week period.

One group performed exercise at 80% of VO2 max for a duration sufficient to burn 300 kcal, the other group performed exercise at 50% of VO2 max for a duration sufficient to burn 300 calories (took a lot longer, of course). Hydrostatic body composition testing revealed that…

***Each group lost an identical amount of fat.***

The authors concluded:

“This study suggests that fat loss is a function of energy expended rather than exercise intensity. Therefore, if fat loss is the goal and time is limited, persons should exercise safely at as high an intensity as tolerable to expend as much energy as possible during their allotted time.”

In my opinion, that conclusion pretty much hits the nail on the head when it comes to answering the questions, “How long and how hard should your cardio workouts be?”

Another study published by Ballard, et al in the same journal (51(2):142-6, 1990) showed identical findings. High (80-90% VO2max) versus low (40-50% VO2max) intensity rates were compared in two groups with duration carefully controlled to ensure each group burned the same number of calories.

The high intensity group exercised for only 25 minutes and the low intensity group for 50 minutes…

***Both groups lost the same amount of body fat! ***

Keep in mind BOTH approaches worked, but the high intensity group got it done in half the time!

Regardless of whether your cardio sessions are 20 minutes, 30 minutes, 45 minutes, or whatever, the higher the intensity during that time period, the more TOTAL calories you will burn. The more TOTAL calories you burn, the more fat you burn.

It’s also important to consider energy expenditure after the workout, not just the calories burned during the workout. Higher intensities not only burn more calories per unit of time, but they also elevate your metabolism more at rest after the workout is over. This post workout increase in metabolic rate is known as “excess post exercise oxygen consumption” or EPOC for short.

It has been proposed, based on the results of several studies comparing the amount of calories burned at rest after low intensity versus high intensity exercise, that HIIT is a superior method of fat loss due to its effect on post workout metabolic rate.

However, it’s also logical that time permitting, more frequent and longer duration exercise might cause even greater overall fat loss if intensity is sufficient, simply because more total calories can be burned over the course of a week.

For example, if you do 20-25 minutes of very intense cardio, you might burn about 400 calories. That’s a lot of calories for such a brief workout. But it only adds up to 1200 total calories in one week if your frequency is only three days per week.

If you (gradually) built up your frequency to four, five, then even six days per week, you could double your caloric expenditure to 2400 calories per week.

Duration and intensity are inversely related, so the longer the workout, the lower the intensity. But that doesn’t mean a 30 or 45 minute workout necessarily has to be “low” in intensity.

A 30 or 45 minute steady state workout can be “moderate” or “moderately-high” in intensity. The combination of the highest intensity you can muster with a 30-45 minute duration can create an enormous calorie burn. Some of that calorie burn will occur after the workout as well, because studies have shown that EPOC is influenced not just by intensity, but also by duration.

Although infrequent and very brief (15-20 minutes or even less) HIIT workouts have recently gained great popularity (and deservedly so), that doesn’t mean you should never do steady state cardio, nor does it mean that certain individuals aren’t better off with longer, less intense cardio.

The bottom line is that a single cardio workout prescription, such as “three days a week for 20 minutes” will not work for everyone. Exercise programs must be developed on an individual basis and they are not static. The frequency, duration AND intensity all need to be adjusted based on your results.

Now, if you fix your cardio training, great!!!! But, its only part of the puzzle if you are on a weight loss journey. To read more about the other elements or components needed for a successful weight loss/fat loss long term result, click here.

DISCLAIMER: Before beginning any new exercise or nutrition program, consult your physician. Particularly if you are pregnant, nursing, elderly or have any chronic or recurring conditions. The information within is not meant to replace or be used instead of, advice from a qualified medical professional. The publishers and authors of this information are not liable or responsible for any injury or mishap caused directly or indirectly from using this information. You are solely responsible for how you perceive and use the information within, and do so at your own risk.

7 Steps To Skinny Jeans in 29

Days Or Less

By Glenn Greer,

Co-Owner of Gables Fitness.

Yes, you CAN get into your Skinny Jeans—here’s how

You know the jeans that I am talking about—the jeans that once flattered your figure and filled you with confidence every time you went out in them—the ones that are tucked away at the back of your closet just waiting for the day that you will once again pull them on.

Why aren’t you wearing them today? You felt great when you fit into them. You felt healthy and attractive and fit. So what is the hang up? What is keeping you from your goal?

You should be wearing those jeans.

In fact, get up right now and find your favorite skinny jeans. Maybe for you it isn’t jeans at all—it could be a dress or even a bathing suit. The key is that this piece of clothing makes you feel amazing…but doesn’t quite fit like it used to. Place it where you can see it everyday for the next 30 days. This is your goal.

If you have 5, 10 or even 12 pounds to lose then a 30 day goal is within your reach. However, your goal may be to lose 15, 30 or even 90 pounds. That is great! There is no limit to the number of pounds that you are able to melt from your figure—it just might take longer than 30 days.

Your goal is within reach.

I wrote this book so that you would have an easy-to-follow plan for long lasting weight loss. I want you to fit into your skinny jeans. I want you to improve your health. And I want you to feel great.

Before we dive in, let’s get to the root of your weight gain by addressing the question that has probably been on your mind for some time…

Why am I overweight?

A new report on obesity is out—and the numbers are shocking. According to Trust for America’s Health, and organization whose goal is to make disease prevention a national priority, 31 of our 50 states have seen a rise in obesity within the last 12 months. The report lists Mississippi as our heaviest state, with obesity rates at 29.5 percent. That means that nearly 1 in every 3 people in the state of Mississippi are clinically obese—and the numbers continue to rise! While the numbers may not be this drastic in Chino Hills, you have probably seen a change in shape of the average physique around town.

What about your weight? Have you seen the numbers on the scale climb north in recent years? If so, you are certainly not alone, and the question that undoubtedly lies at the forefront of your mind is why? Why has your weight increased? And what can you do about it?

1. Trace it Back

A little addressed fact about weight gain is that everyone gains weight for different reasons. So often we hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once? Check out the following weight gain triggers and determine which one is responsible for your plight.

• College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week – almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.

• Marriage: There’s nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness or health?

• Pregnancy: Talk about a great time to gain weight! And we’re not just talking about women here—most men admit that they gained ‘sympathy’ pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.

• Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

1. 2. Chart the Difference

Each and every one of the bullets above has one thing in common. They all set of a particular emotional trigger in you that then leads to overeating and inactivity. I think “they” refer to it as emotional eating. So did you figure out the event in your life that led to your current weight? Good. That single piece of information will prove to be priceless in your quest to return to a healthy weight. But your work isn’t done yet. Strap your thinking cap back on because it is time take a walk down memory lane!

Close your eyes and go back to that life changing event that triggered your weight gain. What changed in your lifestyle? To help sort things out, we have broken things down into two specific behavioral categories.

1. Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two’, to munching on your baby’s snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine. And lets fact it. If your job, marriage, or lifestyle is stressful then comfort food also known as junk food becomes your best friend – at least while you’re eating it.
2. Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

Now you should have a pretty good idea about why you’ve gained the weight that you have—don’t stop here! We have identified the problem, and it is time for a solution…

Click The Book to Download the rest of the information.

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