Wanna work off all those extra fat and calories you’re looking to consume today? Dr. Charles Platkin, PhD, MPH, assistant professor at the CUNY School of Public Health at Hunter College, NYC, and founder of DietDetective.com demonstrates how much you would need to do to burn off typical “Big Game” snacks, and offers healthy alternatives. For example, you would need to run 49 football fields to burn off just two handfuls of potato chips! Or do “the wave” 6389 times to burn off 6 loaded potato skins.

From Platkin’s Annual 2012 DietDetective.com “Big Game” Eating Extravaganza with Exercise Equivalents:

THREE SLICES OF PIZZA HUT MEAT LOVER’S PIZZA = 1,229 MINUTES OF TEBOWING

That’s more than 20 hours of continuous praying to burn off those calories! Each slice is loaded with high-calorie meats, including pepperoni, ham, beef, bacon and sausage.

FIT TIP: Try cheeseless pizza with plenty of veggies — broccoli, spinach, tomatoes, zucchini, mushrooms or even artichoke hearts — on top. Also, avoid personal pan and stuffed-crust pizzas: The thick, oily crust equals added fat and calories.

ONE KFC EXTRA CRISPY CHICKEN BREAST AND ONE EXTRA CRISPY DRUMSTICK = 203 TOUCHDOWN DANCES IN THE END ZONE

That’s a lot of dancing!! Deep-fried chicken is very high in calories, especially the extra crispy kind.

FIT TIP: Bake skinless chicken and use whole-grain bread crumbs.

SIX BOTTLES OF BUDWEISER BEER = DOING “THE WAVE” 4,280 TIMES

Beer and football just go together, but keep in mind, each beer is 145 calories.

FIT TIP: Planning on having a few bottles? Try lighter beers!

TEN LAY’S CLASSIC POTATO CHIPS WITH KRAFT FRENCH ONION DIP = 134 MINUTES DANCING TO MADONNA DURING THE HALFTIME SHOW

Dancing is actually great exercise (if you don’t get nauseous from all the food you’ve eaten already). Each chip is 10.5 calories, and every dip of dip is 60 calories.

FIT TIP: Try Popchips, and make your dip with low-fat mayo or non-fat yogurt.

ONE PIZZA HUT CRISPY BONE-IN WING BUFFALO BURNIN’ HOT WITH BLUE CHEESE DRESSING = FACE PAINTING 8 WILD FANS

You ever see some of the fans who get their faces painted? Traditional wings are deep fried, not to mention the super high-calorie ranch or blue cheese dressing.

FIT TIP: You can easily make the wings yourself. Remove the skin (it saves lots of calories), soak them in hot sauce or roll them in egg whites, dip them in bread crumbs and bake them in the oven. Skip the blue cheese dressing, which has about 305 calories for 4 Tbsp. Dip them in hot sauce instead.

ONE SLICE OF HOOSIER SUGAR CREAM PIE = 58 MINUTES OF CLIMBING THE STADIUM STAIRS

It’s been said that this is the unofficial state pie of Indianapolis (where the Super Bowl is being held this year). The name says it all. “Sugar cream pie” is made with sugar, flour, whipping cream, milk and butter in a pie shell.

FIT TIP: Go to Eatingwell.com or cookinglight.com and put healthy cream pie in the search box.

ONE BACON CHEDDAR JALAPENO POPPER = 60 MINUTES PERFORMING IN A MARCHING BAND

Those poppers are made with cream cheese, bacon and Cheddar cheese — each one will cost you a bit of marching.

FIT TIP: Use turkey bacon, low-fat cream cheese and Cheddar cheese. Bake don’t fry.

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Stuff Women Say To Their Trainers

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• Do you have low self esteem and feel depressed most of the time?

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Here are things you can do while exercising on electric equipment or Here are things you can do as an alternative to exercising on electric equipment.

6. Watch all episodes of The Twilight Series on your favorite cardio equipment.

5. Enroll In Adventure Bootcamp For Women. This is a 4 week ‘out of gym experience’ that takes place at Ponce Circle Park in Coral Gables. Click Here.

4. Watch The Best Of Keeping Up With The Kardashians

3.Imagine a whole bunch of Spinning bikes lined up inside our Gables Fitness Facility. Riders are on each one, spinning the pedals at a rapid pace. The lights are turned down, pumped up music fills the air and an instructor with a headset sits atop a lead bike, calling out commands.

“Climb out of the saddle,” he/she barks at the class. “Big hill coming!”The riders rise as one, pedals spinning faster as they grimace with exertion, sweat dripping off their bodies. Click Here To Learn More.

2.Learn a whole new language while performing exercise on your favorite electrical training tool.

1.Participate in our Women’s Fit Club. 1 trainer works with up to 5 women in a non-intimidating environment. Full body workouts that blast fat and tone your muscles are used during this fun filled 30 minute workout. Click Here To Learn More.

Well, there you have it. Just some suggestions to help make your cardio training a bit more fun. Hope I gave you some great suggestions.

Happy New Year

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couch in 2012 let us know.

Makes a Great Stocking Stuffer

We will give you A FREE GIFT CARD AT NO CHARGE BUT WHAT A GREAT VALUE!

Contact Glenn Greer or Luis Behar at 305 461 1090

Not Redeemable For Cash.

Only to be given as a gift to friend/family member that has not been to Gables Fitness

One Gift Card Per Gables Fitness Customer.

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‘The Dorks’ at Gables Fitness.

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“Quick And Easy To Flatten, Tone, And Tighten Your Tummy”

From Fitness Expert and Co-Owner of Gables Fitness, Glenn Greer.

This is the Ebook that you requested. I have put together this Ebook as a free service to anyone searching for the truth about fitness and weight loss success. The Five ab exercises in this ebook can help you achieve the mid section of your dreams. These are the very same exercises that we use with our most successful clients at Gables Fitness.

Click Here To Receive The FREE E-Book I created For you.

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Fitness.

Do you remember being a kid and you boasted to your friend or your friend boasted to you, “My dad is strong/faster/smarter/richer/better than yours?” Well, I remember and it sure did upset me. But, that was then and as we get older, we get smarter and those little arguments that happened many seasons back, just simply put a smile on our face as a simple passage in time.

What does this have to do with cardio training and results? Well, I’m here so many years later as a grown up to boast that high intensity cardio with recovery is so much better then boring sustain cardio.

So, nanny boo boo..stick your head in dog stuff and read on.

HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the intense effort you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you’d just done a steady-state workout.

This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you’d spent an hour on the treadmill at a moderate pace.

So when your elevated metabolism is dropping down over the next six to eight hours based upon a high intensity workout, you can get additional effects of fat burning.

This ultimately means you burn more calories over 24 hours by introducing high intensity cardio training. Now, before you think that you cannot do this because you  are new to exercise and you feel you are not ready, you are! Ofcourse, you are going to always modify your level, but I am not asking you to perform like an elite athlete right now.

For example. Let’s use the treadmill as a very simple example. If you have been doing a speed of 3.0 and a level that is flat, can you just for one minute or two, increase the speed to 3.5 and increase the incline level to 2.0?

You can, well, you just increased your intensity. See, that wasn’t that hard was it. The key to high intensity cardio training is to as the article is stating get out of your comfort zone just a bit and then get back into it.

You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will make more progress then those people that walk on the treadmills like zombies watching their favorite T.V shows

The benefits of HIIT

HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you’ll be in much better shape when it comes time to play sports like tennis, soccer and it will transform your ride or your run.

The reason is that there are two types of muscle fibers in your body: fast twitch and slow twitch.

Regular Sustain Cardio is so 80′s!

Like Oh My God! No Way…

Regular sustain cardio is not only boring and not as efficient as interval cardio training for optimal results, (such as weight loss and improvements in your cardiovascular system) it’s so 80′s and that is because just like any innovation (text messaging, hybrid cars, smart phones) researchers are helping us to uncover better ways to improve our body through exercise. 

I found a great energy zone heart rate chart for you to use.

Before you read on and you have instructors or trainers telling you…your exercising too much at 85% or higher and weight loss is a goal, do you question your training intensity or should you evaluate your nutrition plan? Over the years, I have discovered that people who exercise intense, still cannot lose weight because their false belief  is to deplete carbohydrates because they are dieting and thanks to the weight loss industry they fall prey to trends that are proving to be false. Drastically lowering your complex carbs is absolutely counterproductive when performing high intensity cardio workouts.

So, what do I want you to do?

If you can take your slow sustain cardio for 30 minutes and over time, learn to perform the same amount of duration, but, increase the intensity with intervals, overall when you compare your past cardio with your updated cardio,  you will burn more calories and increase your resting metabolic rate. Need a simple example?

Great! Betty watches her favorite reality t.v show at the local gym. She walks on the treadmill and in 30 minutes she burns 300 calories. I walk up to Betty the next day after reviewing her t.v schedule and her exercise routine and scream at her.

I’m just kidding, I really didn’t scream at her.

I bully her into increasing the treadmill speed and when she is walking at a faster pace, I tell her to increase the incline. I keep on asking her how she is feeling and she is able to respond. Now, she does lose track of whats happening on her reality show, but she does notice that she is working a bit harder. After about 2 minutes of this new improved intensity, I have her recover for 2 minutes. Then, we start the intensity level zone again. The process takes 30 minutes, the same amount of duration as she was performing before, but her overall intensity has increased, which means she has put more effort into the exercise.

Now, using statistical data, we find that in her 30 minute  new updated cardio session, she burned almost double the amount of calories. I think common sense would have us understand that her new increased level of effort burned more calories, right? Wait! But, what about fat burning zones. Isn’t sustain cardio better to burn fat?

Hmm…its theorized that we burn more fat at lower intensities. Its proposed that when we work at lower intensities, we burn more fat and that percentage has been theorized at 50% and maybe a bit higher.  So, lets use 300 calories as an example. In this case we would burn 150 fat calories. Awesome. Now, let’s do it the way I like it.

Remember Betty performed the same duration, but increased her effort. In all she doubled her calorie burn.

Lets take 600 calories and use research showing that we burn less fat percentage when doing intense. So, lets use 30% as a baseline. Again, this could actually be more. Anyway, the amount of fat calories burned is 180. So, overall you did the same duration, increased your effort and burned more fat. But, you might be saying big deal for working harder, right?

It is true that a greater percentage of calories burned will come from fat if exercising at a low intensity. However, because you’re exercising at a lower intensity, you will burn fewer total calories.

What’s the simple lesson to be learned. Watch reality shows at home and when its time to perform your cardio, focus on increasing your intensity, then once you have mastered your intensity, start increasing your frequency and duration is you still want improvements.

See alot of articles are telling us to cut down the duration of our cardio so we can increase the intensity. Initially that is so helpful, because we are relearning to increase the intensity and because we are providing more effort, we do have to initially cut down our duration. But, the 20 minute duration eventually needs to be increased because our body will adapt to the new routine and its calorie expenditure will be limited.

Let’s Apply These Principles:

1. Duration: As your body becomes stronger, start increasing the duration. If you are going to apply this new interval cardio training, do start with 20 minutes, but then increase the duration after 2 weeks. Add 5 more minutes every week or every 2 weeks  until you have reached 40 to 50 minutes.  Could you imagine the amount of calories you are going to burn overall vs what you have been doing in the past? Can you also imagine the improvement your heart and lungs are going to make a well?

2. Frequency: Okay, so you are inspired by adding intensity to your cardio. Great! Let’s do this, especially if your fitness level is in beginner mode. Start with just 3 x a week. Eventually I want you to go from 3 days a week to optimally 6 x a week if weight loss is a major goal.  Think of it this way. If 30 minutes burns 300 calories x 3 x a week multiply 300 calories x 6 days a week. Now, you do the math. But the way to increase calorie burn is to increase intensity x duration x frequency!

Think about it. Those of you reading this, think about your cardio training. How many days are you doing? How intense are you going? How long? Have you changed anything? If this update on cardio training is making you think, the next question is..Are you achieving the results you desire? Now, ofcourse there are two other elements that come into play: Supportive Nutrition and Resistance Training, but lets just evaluate your cardio for the sake of this article.

3. Intensity: Oh boy, you are so going to be working at your comfort zone. Stop that! Ofcourse work at your own fitness level, not an athletes, but step out of your comfort zone a bit and challenge yourself. What speed and level of incline is challenging you to last a minute or two and then have you recover to a less intensity? Write it down! Then, work towards beating those numbers. At one time you performed 3.0 speed on the treadmill. Now, you are pushing yourself to 4.0 light jog. Great job. Your stuck at 4.0 speed? Great, now increase the incline a bit. Find those numbers and document it and then, try to beat it and always remember to recover.

At the end of 4 weeks you are going to be amazed how you have progressed all by just being aware that you need to continually challenge yourself.

Crawl, Walk Then Run.

Let’s get some things straight here. If you are a couch potato and just start walking more, you are going to burn more calories then being lazy right? So, at this time any exercise will help you to lose weight, as long as you are also modifying your eating. I am not asking you to run before yo you crawl. I am simply stating you to slowly progress your activity to make it more intense.

Before starting any exercise program or before looking to increase your intensity, check with your Doctor so he/she can help you with your progression.

Scientific Study.

The Harder the Exercise, the Longer the Post-Exercise Burn

The latest study concerning post- exercise burn has come out of the Human Performance Lab at Appalachian State University, and it provides some interesting information. Previous studies have had such a wide variations in results due to the equipment used, but this study used a metabolic chamber to give more consistent results.

Young healthy males cycled vigorously for 45 minutes at 73% of VO2 Max. Activities of daily living were also monitored very closely. Scientist found that even after 14 hours post exercise, caloric burn was 190 calories (37%) above resting levels. Of course, the more fit individuals will more easily reach this amount since muscle burns more energy than fat, but this can still have a profound effect on obese individuals as well as those with metabolic health issues such as diabetes. Another good reason to incorporate exercise into a regular daily routine.

Knab, Amy M., et al, “A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.” ACSM, Medicine and Science in Sports and Exercise, 2011, Vol. 43, No. 9, September 2011. Pp. 1643-1648.

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Thigh reducers, tummy trimmers and body part shapers can “spot” reduce.

WARNING... this video may offend you AND make you laugh out loud!

If you thought that exercise equipment could not get any more RIDICULOUS than the Shake Weight, you are wrong and THIS VIDEO  proves it.  This hilarious video might be the funniest video I have seen in years, and is a satirical commentary on how absolutely ludicrous exercise equipment has become but… …be warned even though it did air on network television it is NOT for the faint of heart or those lacking a sense of humor.  So DO NOT CLICK HERE if you are not sure you want to see the video.

Myth #5

All over the country people are falling for infomercials touting muscle-specific exercisers for body fat reduction. You cannot reduce your waist size by working the abdominal muscles, nor can you reduce your thighs with a thigh exerciser. It’s a scam. A total rip-off. The only way to reduce body fat is by combining a precise program of supportive nutrition with the right balance of aerobic and resistance exercise. If it sounds hard, it’s not. It’s just hard to cut through all the lies, misinformation and total nonsense being shoved down your throat by these big, mega-buck companies attempting to further line their pockets at your expense.

THE CLAIM: “Trim 4–6 inches off your frame” and give you “the World’s Greatest Abs.” THE BOTTOM LINE: None of the ab trainers were more effective – or as inexpensive – as the good old-fashioned crunch.(California State University, Northridge)

And now a word from a sponsor who pays us a lot of money.

The mass media provide much false and misleading information in advertisements, news reports, feature articles, and books, and on radio and television programs. Many radio and television producers who promote unsubstantiated health claims say they are providing entertainment and have no ethical duty to check the claims. Infomercials.

The companies spend $30,000 or more creating a produced TV show. It’s actually a 26-minute long television commercial. They recruit some credential such as a doctor or certified trainer as well as a celebrity or pitch person and they have copywriters do a very effective job of intertwining information and sales pitch. “The science of infomercials is not about getting results, it’s about getting people to pick up the phone and recite their credit card numbers aloud”. Phil Kaplan, Fitness Expert.

You cannot put a device on your abdominals or buy an abdominal wiz bang machine and expect your fat to disappear! It will not happen, ever!!!!!

Life’s most important questions.

How do I reduce my waist? How do I flatten my gut? How do I get the “six pack?” How do I get great abs? How do I trim down? How do I get ripped? How do I get rid of the beer belly? How do I get rid of love handles? How, how???

Spot Reducing?

Where can I find the best machine for my abs?

What machines will isolate my abs?

How do I get rid of this? (Participant pinching their love handles)

Excuse me, while I yell!!!!!!!!!!!!!!!!!!!!!!!!!

Ladies and Gentleman, friends and family.

I could write out the greatest workout and point you in the direction of the greatest machines and exercises, but without a concern for supportive nutrition and productive cardio exercise and some other factors, those machines, those pretty machines, will not do anything to burn fat or isolate fat loss.

Please Read on…

Thanks and I do feel better!!

Spot reduction defined:

The idea that exercising a specific body part, such as the abdominals, causes the involved muscles to use the surrounding fat for energy. This belief is the reason high repetition sit-ups, side bends, leg raises, and twisting movements have been practiced for years as a way to remove fat from the waist. Not with general exercise, not with specific exercise, not with vibrating belts or with other passive devices.

You cannot work a particular area and expect the fat to go away. It will not happen. Let me repeat, it will not happen!!

Abdominal exercises will not and cannot selectively burn the fat that may be covering your abs. The abdominals, in general, are not any different from the other skeletal muscles; therefore, there is no reason to train them differently (e.g., no resistance, dozens of reps, several exercises in a given workout, training every day, etc.) if your goal is a change in appearance as opposed to increased endurance. The truth is specific localized exercises like leg lifts and ab crunches will make the muscles being exercised stronger, firmer and harder.

Is there an exercise that will reduce my thighs?

Here we go again. I’m going to give you the same answer that I provided in regards to Abdominal Training. Muscle specific movements work the muscle. When you lose body fat, you lose it proportionately from all over the body.

Where ever you have amassed the greatest accumulation of fat, expect those site(s) to display both visually and through measurements a slower decrease in body fat. For example, if you have a higher amount of fat in the lower body then from the upper body, you will notice your shoulders or arms looking leaner, before your lower body. Makes sense, right.

Let’s say that you have two rooms that need to be cleared out. Maybe your in-laws are staying over (Ouch).

One room has more accumulation of junk; Room 1 is also bigger. Room 1 is like a person’s lower body that has a higher percentage of fat accumulation.

The 2nd room is not only smaller but has less accumulation of junk. Room 2 is like a person’s upper body that has less accumulation of fat. If you start cleaning out the same rooms at the same time, you will be done with Room 2, but Room 1 will have less accumulation gradually. Okay, Time to move in your in-laws.

What can I do for the flab in the back of my arms?

“I hate this flab under my arms”

You can have the greatest tricep workout. It will directly effect the back arm muscle, but will not get rid of the fat.

The same concepts that will liberate fat from the arms, will be the same for the belly.

The same concepts that will liberate fat from the thighs will liberate fat from the butt.

The same concepts that will liberate fat from the butt, will liberate fat from the back!Let’s Review

You have no control over where your fat will be burned. You have to accept that you will lose fat faster from some parts of your body compared to the other parts.

Doing Crunches, Inner Thigh exercises And Triceps exercises with resistance Training, works the muscle!! AND DOES NOT DIRECLY MELT THE FAT AWAY! Those “trouble areas” you mentioned will develop as you concern yourself with the body as a whole. Spot reduction can not take place since the body loses fat proportionately from all over. Develop muscle, however, and you can soon begin to “shape” your body much as a sculptor shapes clay.

As long as your implement:

1. Supportive Nutrition

2.  Progressive Resistance Training

3. Progressive Cardio Training

…Your success of losing those troubled areas will be more likely then purchasing the ridiculous fitness products that are sold on T.V.

To Your Health,
Glenn Greer, Co-Owner of Gables Fitness.

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