Forever Fit and Firm

The Eating To Maximize Fat Burning

2012-01-30T07:20:00.000-08:00

I've been drinking protein based shakes for breakfast for many years. I always mix some whey protein, and frozen fruit, to make a smoothie with the right combination of protein, carbohydrates and fat. Combining the proper ratios of protein, carbohydrates, and fat to maximize fat burning is what I've done as a natural bodybuilder for over 20 years. I know it works because at 217 lbs I keep my body fat below 12 percent year around.

Several months ago I was introduced to a natural nutritional company called Qivana, that made a meal replacement shake based on the correct ratio of nutrients to maximize fat burning in your body. I've tried the shakes for over 4 months now and I must confess that I've gotten even leaner without eating or training any differently than normal. Finally, there's a company manufacturing a product that actually helps your body to burn fat more efficiently. The product is called Metaboliq. I suggest you try it for yourself.

You can find this product and more information about this amazing company by following this link: Qivana

Healthy eating - nutrianswers.com

2012-01-13T11:58:00.000-08:00

Here's some good advice if you are having trouble changing your eating habits
Healthy eating - nutrianswers.com

Strength Training For Beginners

2012-01-13T07:01:00.000-08:00

It's the first of the year and you've decided that this is the year that you really get into the best physical condition of your life. If this is your aspiration, then let me give you some professional advice. "Make strength training the foundation of your fitness program." This is especially important is you are over 40 years old.

I'm a personal trainer with over 18 years of experience in the health and fitness industry. Over the years I've seen fads come and go in the fitness arena, but strength training still remains the most effective long-term approach to losing weight, and improving your health and fitness.

I'm in my 50s and I've been strength training for over 25 years and I'm stronger and more fit than I was in my 20s. If you have never done any strength training, now is the time to start and you can be stronger and more fit when New Year's rolls around next year. So, if you are ready to really get into the best shape of your life, checkout my strength training guides at by clicking here: Strength training publications.

New Year's Wish

2011-12-31T05:07:00.000-08:00

As 2011 closes, I am thankful for everyone who continues to read and support my blog. I hope that the information that I have provided has been useful to you. If through this blog, I only help one person to improve their health and fitness level, then it is time well spent. I wish for you all a very healthy and prosperous 2012.

Two of My Favorite Tricep Exercises

2011-12-12T09:12:00.000-08:00

These are two of my favorite exercises to develop and strengthen my ticeps.

Two of My Favorite Upper Back Exercisess

2011-12-01T16:51:00.000-08:00

These are two of my favorite exercises for strengthening and developing my upper back.

One of My Favorite Ab Exercises

2011-11-20T06:39:00.000-08:00

This is one of my favorite ab exercises. Try it for yourself and let me know what you think.

Heard of Qivana Yet?

2011-11-14T10:05:00.001-08:00

Every heard of a company name Qivana? Neither had I, but that’s not unusual. I’m a personal trainer and I’ve been in the health and fitness industry for over 17 years and I’ve been approached by more network marketing companies with their so called cutting edge nutritional products than I can count.

Earlier in my career I’d gotten involved with a couple of these companies only to find that their nutritional products didn’t deliver half of what they claimed and they were mostly based on pseudo science. I have to admit, I came away feeling very negative about these network marketing based nutritional companies. It seemed these companies were all about making money and cared little about the product they were selling.

I like making money too, however for me to stand behind a product and sell it, it has to be of very high quality and company must also be of high integrity. I’d always thought that the network marketing idea was a great way to leverage myself but I had never found a product or a company that I felt good enough to get involved with. That is until recently when I came across a company named Qivana.

When I was first approached about Qivana and saw that it was a network marketing based nutritional company I thought, “oh no, here’s another one of those companies pushing some half-baked nutritional product.” However, I am an open minded person and I did some research about the company and I ordered some of their products to sample for myself. I was very impressed with the quality of their products. I thought about joining there company, but my plate was full with my personal training business and I had just opened a studio.

A few weeks later I got the opportunity to hear Dr. Marcus Laux speak about Qivana. Dr. Laux is a well renowned naturopathic physician who created one of the Qivana product systems. I was impressed. However, I was more impressed by what Dr. Laux said to his audience about health and healthy weight loss. It was the same things that I personally do and recommend to my clients.

I had found a nutritional company that base their products on the philosophy that I have adhered to for over 25 years to maintain my health and fitness. I had to become a part of this company and I did. The more I find out about Qivana and it’s line of amazing natural nutritional products the more I am impressed. If you haven’t heard of Qivana, believe me you will soon.

Check out this amazing company and it’s products at www.myqivana.com/darvis.

Two Of My Favorite Shoulder Exercises

2011-11-08T07:16:00.000-08:00

Arnold presses and lateral raises are two of my favorite exercises for strengthening and developing my shoulders. Take a look as I demonstrate how to properly perform these two movements.

My Fitness Interview With Andrew Poletto

2011-11-03T11:11:00.000-07:00

Hello everyone. About a month ago I was fortunate enough to be interviewed by Andrew Poletto for his Fitness Professionals Interview series. Please click this link to listen in: http://theinterviewseries.com/Home/feature/.

Two of My Favorite Chest Exercises

2011-10-30T07:39:00.000-07:00

These are two of my favorite exercises for strengthening and developing your chest.

Health and Fitness: Energize Your Life With Strength Training

2011-10-25T08:51:00.000-07:00

Health and Fitness: Energize Your Life With Strength Training

Pilates Is For Bodybuilders Too

2011-10-16T19:03:00.000-07:00

As an all natural bodybuilder , I do a lot of strength training to build and maintain my muscle mass for competition. Over many years of training I begin to experience joint pain. I mentioned this to a friend who is also a pilates instructor and she recommended that I start doing pilates on a regular basis

Pilates is an exercise technique that focuses on core strengthening, balance, and flexibility. These principles are some of the same principles used in the rehabilitation of many common orthopedic problems. Therefore, Pilates is more commonly being used in the prevention and rehabilitation of many orthopedic problems.

So, I started doing pilates once per week and I was amazed at how it helped ease my joint pain and also aided in muscle recovery after a week of heavy lifting. Pilates equipment can be as simple as a mat on the floor or a machine called a pilates reformer.

The pilates reformer looks like a single bed frame with a sliding carriage and adjustable springs to regulate tension and resistance. Cables, bars, straps and pulleys allow exercises to be done from a variety of positions, even standing. The resistance created by the pulley and spring system provided a more challenging strength and endurance workout for me that working out on a mat on the floor.

So, if you are a bodybuilder, power lifter, or someone who primary lifts weights to stay fit I suggest you incorporate a weekly pilates session into your workout regime. I can assure you that after a few sessions you will be amazed at how well you recover from your strenuous strength training workouts.

Mental and Physical Exercise, The Fountain of Youth

2011-10-09T07:35:00.000-07:00

Ponce De Leon searched the new world seeking the Fountain of Youth. I bet it never crossed his mind that what he was searching for, he was searching with. The Fountain of Youth was contained in his mind and body. Just like Ponce De Leon, today we are still searching for that magic pill, or formula that will keep us youthful, when we have access to what we are looking for right in our hands. It’s called mental and physical exercise.

A report by the Washington Post titled Short Mental Workouts May Slow Decline of Aging Minds, showed that mental exercise is just as important to keeping your mind sound as physical exercise is to keeping your body fit. The report concluded that ten sessions of exercises to boost reasoning skills, memory and mental processing speed staved off mental decline in middle-aged and elderly people in the first definitive study to show that honing intellectual skills can bolster the mind in the same way that physical exercise protects and strengthens the body.

The benefits of physical exercise on your body are numerous. A report by ScienceDaily (Jan. 30, 2010), stated — Physical activity appears to be associated with a reduced risk or slower progression of several age-related conditions as well as improvements in overall health in older age, according to a commentary and four articles published in the January 25 issue of Archives of Internal Medicine, one of the JAMA/Archives journals.

What other evidence do you need in order to know that you can keep yourself youthful and healthy by doing regular mental and physical exercise? The elusive Fountain of Youth can be found in simply doing a daily crossword puzzle and taking a 30 minute walk.

Geri Parrish loses 113 pounds | ajc.com

2011-09-28T10:59:00.000-07:00

Geri Parrish loses 113 pounds | ajc.com
Read this article is you want to be inspired to make healthy changes in your life!

WEEKLY WORKOUT: Erin and Sonya give weight training a try in this week's workout

2011-09-21T08:07:00.000-07:00

WEEKLY WORKOUT: Erin and Sonya give weight training a try in this week's workout

How to Stay Forever Fit and Firm - Part 5, Cardiovascular Exercise

2011-09-15T10:03:00.000-07:00

Cardiovascular exercise just called cardio by most in the fitness profession is associated with numerous health benefits and is therefore an invaluable part of any fitness program. Cardio exercise is any activity which increases the work of the heart and lungs. Activities such as brisk walking, running, training on the elliptical machine, biking, and working on the Stairmaster are some of the better known forms of cardio.

During cardio exercise you repeatedly move large muscles in the upper and lower parts of your body and your body responds by breathing faster and more deeply to provide increased blood flow to these muscles and back to your lungs. Your small blood vessels widen to deliver more oxygen to your muscles and carry away waste products such as carbon dioxide and lactic acid. Your body also releases endorphins which are natural pain killers that promote an increased sense of well-being.

So, regardless of your age, cardio exercise is good for you. As your body adapts to you cardio routine your heart and lungs will get stronger and more efficient in performing their activities. The following are additional benefits of cardiovascular exercise.

Helps to lose and maintain a healthy weight. Combined with strength training and a healthy diet cardio helps you to lose weight and to keep it off.

Increase your stamina. Cardio may make you tired in the short term but, over the long term you’ll enjoy increased stamina and reduced fatigue.

Ward off viral illnesses. Cardio activates your immune system thus, making you less susceptible to minor viral illnesses such as colds and flu.

Reduce health risks. Cardio combined with strength training reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke, osteoporosis, and certain types of cancer.

Manage chronic conditions. Cardio combined with strength training helps to lower blood pressure and to control blood sugar.

Strengthen your heart. A stronger heart doesn’t need to beat as fast and it pumps blood more efficiently. Consequently blood flow is improved to all parts of your body.

Keeps your arteries clear. Cardio boosts your high-density lipoprotein (HDL) or “good” cholesterol and lowers your low-density lipoprotein (LDL) or “bad” cholesterol. Thus, resulting in less plaque buildup in your arteries.

Boost your mood. Cardio can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

Stay active and independent as you get older. Cardio combined with strength training keeps your muscles strong which helps you maintain mobility as you get older. Cardio also keeps your mind sharp. At least 30 minutes of cardio three days a week seems to reduce cognitive decline in older adults.

How to stay Forever Fit and Firm - Part 4, Strength Training

2011-09-04T15:56:00.000-07:00

In my opinion strength training is the best thing you can do to improve your health and fitness level as you age. Strength training is so important because around age 40 you start to experience muscle loss. “If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body, “says Dr. Edward Laskowski, a physical medicine and rehabilitation specialist at the Mayo Clinic in Rochester, Minnesota. Left unabated you can lose up to 10 lbs of muscle each decade starting at age 40.

The reason that loosing muscle is so detrimental to your fitness is because muscle is the component of your body that burns the majority of the calories you consume each day. Therefore, when you lose muscle your body requires less calories to function and consequently those extra calories you consume are stored as fat around your waist ,hips, and other places.

Your body constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

Fortunately strength training can mitigate and even reverse the loss of muscle at any age. Thus, increasing the amount of calories you need to function. That’s why you hear some people say that after they have been strength training for awhile their appetites increase. This is a sign that they are starting to build muscle.

Increasing your metabolism isn’t the only benefit of strength training. It also, helps you:

Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

Control your weight. As you gain muscle, your body burns more calories more efficiently which can result in weight loss. The more toned your muscles, the easier it is to control your weight.

Reduce your risk of injury. Building muscle protects your joints from injury. It also helps maintain flexibility and balance which is crucial to remaining independent as you age.

Boost your stamina. Building muscle helps to increase your energy level.

Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image, and reduce the risk of depression.

Sleep better. People who strength train on a regular basis are less likely to have insomnia.

Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity, and osteoporosis.

How to Stay Forever Fit and Firm - Part 3, A Balanced Diet

2011-08-28T05:42:00.000-07:00

I Couldn't Do This Own My Own

2011-08-26T04:49:00.000-07:00

'I couldn't do this on my own'

How to Stay Forever Fit and Firm - Part 2, An Optimistic State of Mind

2011-08-16T08:22:00.000-07:00

I believe an optimistic state of mind is the first and most important step in your journey for a more fit and firmer you. You must rid your mind of all the negative images you have of aging. Your body conforms itself to the mental image you hold of yourself. Envision yourself becoming weak and frail as you age, and this is what you will become. Imagine yourself strong and full of life and this is what you become.

For example, a certain man who I see regularly working out at the gym always complains of the aches and pains of getting old. He is my age but he looks and moves like a man 15 years older. He works out regularly, but his body is conforming to the negative image he has of the aging process.

Your body completely rebuilds itself every 11 months. This means every cell in your body is replaced each year. Whether your body rebuilds itself with strong healthy cells or weak unhealthy cells starts in the way you think about yourself. Think of yourself as strong and healthy and your body will replace old weak cells with strong and healthy cells.

Think about this, medications do not heal your body. They only aid your body in healing itself. Positive and healthy thoughts are more powerful in the healing process than any medication you could ever take. Thus, a fitness program built around a belief in your continued strength and fitness level as you age is core to reaching your health and fitness goals.

Positive thinking not only works in your health and fitness but also in all areas of your life. You tend to draw those things into your life that you think about the most. Ever notice how people who complain a lot always have more to complain about? And on the contrary, people who are thankful always have more to be thankful for? It’s called the Law of Attraction.

The Law of Attraction works like this: You attract things and conditions into your life that you believe to be true. If you believe that you catch a cold every year at a certain time, you will catch a cold every year at that certain date until you change your belief about it. Try this experiment. Think of someone you do not like, a person who just rubs you the wrong way. Now, start wishing all the best for that person. Do this every day and watch how your attitude toward that person changes and how their attitude toward you changes also.

This is how I develop and keep a positive outlook in my life. I start each day with what I call my “coffee time with God.” I spend 15 minutes reading something inspirational, while having my coffee. Then I spend 15 minutes in silent prayer and meditation. In my prayer, I thank God for my life, health, and strength and I ask for His guidance in all my ways. I meditate on all the blessings and the goodness that God brings into my life. I release any animosity I have towards anyone and send him or her blessings. I can’t put into words how wonderful I feel after this 30 minute ritual. I can only recommend that you try this and see the wonders it will bring to your life.

How to stay Forever Fit and Firm

2011-08-03T06:12:00.000-07:00

My name is Darvis Simms, and I am a personal trainer. Over the last 17 years , I’ve helped hundreds of people get healthy and stay fit. In this series of posts, I want to help you realize your fitness potential by showing you what I do myself and with my clients. I’m writing these posts based on the things that I have learned and applied in my exercise program over the last 30 years in my quest to stay fit and firm as I age. My methods are not based on scientific theory but rather on results that I have attained for both myself and my clients.

As I mature and my client base matures, I’m beginning to specialize in fitness over age 40. I’m in my fifties so I understand the challenges you face as you fight the aging process. I am stronger, fitter, and I feel better than I did in my twenties. I’m writing this series of posts to show you how to look and feel as good, or even better, in your forties and fifties than you did in your twenties.

People seem to think that once they reach the age of forty, their bodies start to deteriorate , slipping down the slope into old age. They blame their lack of energy, their pudgy appearance, and their aches and pains on “getting old”. Most of these symptoms are however the result of years of negative thinking, lack of exercise, and poor dietary choices. The key to keeping your body fit and firm as you age is making healthy lifestyle choices on a daily basis.

It’s a proven fact that people who make healthy lifestyle choices live longer and have a better quality of life than those who adopt unhealthy habits. So, deciding to incorporate healthy habits into your life is the first step to getting and staying fit and firm with age. The next step is choosing those activities that are the most beneficial in your quest to stay fit and firm.

Those, including myself, who stay fit and firm as the years pass find that a positive state of mind, and a proper mix of strength training, cardiovascular exercise, and balanced nutrition is fundamental to getting and staying healthy as you mature. People, such as Jack LaLanne and Al Beckles are examples of the benefits of living a healthy lifestyle.

Jack LaLann, who recently passed away, was a living icon to the benefits of healthy thinking, eating, and exercise. Over the years he performed amazing feats of strength and conditioning on his birthdays as he got older. Jack was in great shape, and worked outs two hours each day, devoting one and a half hours to strength training well into his nineties. This is a true testament to the value of strength training as you age.

Al Beckles is a legend in the bodybuilding world. At the age of 55, Al placed second in the Mr. Olympia competition. The Mr. Olympia Competition is the premier bodybuilding event which thousands of competitors from across the world dream of winning each year. Al Beckles competed well into his sixties because his physique was still phenomenal and better than competitors more than half his age.

While I don’t place myself in the same class with Jack LaLanne and Al Beckles I can tell you the value that healthy lifestyle habits have in my life. As mentioned , I am in my fifties and I keep my body fat at 10 percent or less. My fitness program consists of four strength training sessions each week followed by 20 minutes of cardio. I can chest press 100 pound dumbbells for 10 repetitions and leg press more than 1000 pounds, neither of which I could do in my twenties.

I’m writing this weekly series of posts called Forever Fit and Firm with the hope of changing your concept of aging. You can be healthy, strong, firm, and fit regardless age, and I’m going to show you how.

Some Carbohydrates Are Better Than Others When Trying To Lose Weight

2011-07-27T13:30:00.000-07:00

If you are trying to lose weight, maintaining a steady blood sugar level is a very important component of your dieting effort. While your body breaks down all digestible carbohydrates into blood sugar, some are converted into blood sugar faster than others. Thus, some carbohydrates cause a spike in your blood sugar level which causes you to feel hungry faster and to crave more sugary foods. While other carbohydrates are converted into blood sugar more slowly leveling out you blood sugar resulting in less hunger and less food cravings.

For this reason, the Glycemic Index (GI) was developed to classify how quickly your body converts carbohydrates into blood sugar as compared to pure glucose. Glucose has a GI of 100 and all other carbohydrate based foods are ranked against it. Foods with a score of 70 or more are defined as having a high GI while those with a score of 55 or less are considered as low.

Eating lots of food with a high GI causes spikes in your blood sugar level which can lead to many health issues such as type 2 diabetes, heart disease, and obesity. While eating low GI foods causes your blood sugar level to stay even thus, keeping your energy level balanced and causing you to fill fuller longer between meals. The following are some additional benefits of eating low GI carbohydrates.

· Helps you to lose and manage your weight.
· Increases your body's sensitivity to insulin.
· Decreases your risk of developing type 2 diabetes.
· Reduces your risk of heart disease.
· Improves your blood cholesterol levels
· Reduces hunger and keep you fuller for longer.
· Helps you prolong physical activity.
· Helps you to re-fuel your carbohydrate stores after exercise.

You can get the GI rating of hundreds of carbohydrate based foods from the Glycemic Index Foundation, sponsored by the University of Sydney in Australia. They maintain a searchable database of over 1600 entries at http://www.glycemicindex.com.

Step up your Game: What women need to know when working out - pressofAtlanticCity.com: Arts & Entertainment

2011-07-11T06:44:00.000-07:00

Step up your Game: What women need to know when working out - pressofAtlanticCity.com: Arts & Entertainment: "Attention women: If your workouts consist of doing light weights
and steady-state cardio, you might be in for some bad news: These
things alon…"

20 Minute Workout Express

2011-07-10T06:31:00.000-07:00

Think you can't get a workout in this week because you are pushed for time? Checkout my 20 minute workout routines on Health Fitness Nation.

Making Recovery a Long Term Success

2011-07-07T08:48:00.000-07:00

Here is a great guest post by Philip Reed on recovering from sports injuries.

Regardless of you activity level- extreme or gentle- caring for your body after an injury is essential, especially for those over 40. Sports medicine professionals will all agree that though injury prevention is the number one priority, proper after care and rehabilitation can mean the difference between long term problems and long term recovery.

What most people don’t realize is that sports medicine treatment after an injury is extremely multi faceted. It can include physical therapy, nutritional direction, or orthopedic surgical options. The sole purpose of these professionals is to ensure the safe return to regular activity and the long term success of recovery.

Should you ever find yourself the unfortunate victim of an injury, perhaps even one serious enough to require treatment at a sports medicine hospital, making sure that you are supported and under the care of someone who specializes in sports injuries will be very important, particularly if you intend to return to your sport or activity of choice. A regular doctor may have a perfectly reasonable plan for recovery; however a sports medicine practitioner will be focused on far more than just the specific source of pain. Keeping the broader picture front and center gives you a far better chance of a full return to normal activity because more than just the injury are being examined and treated. When you sustain a sports injury after the age of 40, this is a very important distinction in care models. Healing time can take far longer and the injury itself can be far more severe than the same issue in a younger person so it is incredibly important to give yourself every advantage to make sure you are back to 100% as quickly as possible. Obviously, some of the onus of recovery does rest on your shoulders- making sure you are following your health care professional’s instructions with regards to exercise, medication and appropriate activity level.

So though sports medicine professionals will always insist that prevention remains the most important goal for any athlete or sports enthusiast, but that of course doesn’t help much after you’ve already hurt yourself. Your best move is to make sure the right people are looking after you and helping you to get back on your feet.

Or back to the court, or rink, or track.

Eating Good Fat Is Good For You

2011-06-17T06:29:00.000-07:00

Image by net_efekt via FlickrFat has taken a bad rap over the years but, it is very essential to your health and well being. “Eat a low-fat, low-cholesterol diet” has been the mantra for healthy eating for decades now. Touted as a way to lose weight and prevent heart disease and other chronic conditions, millions of people have followed this advice. Seeing a tremendous marketing opportunity, food companies re-engineered thousands of foods to be lower in fat or fat free. The low-fat approach to eating may have made a difference for the occasional individual, but as a nation it has not helped us control our weight or become healthier. In the 1960s, fats and oils supplied Americans with about 45 percent of their calories and about 13 percent of the population was obese and less than 1 percent had type 2 diabetes. Today Americans take in less fat, getting about 33 percent of calories from fats and oils, yet 34 percent of the population is obese and 8 percent has diabetes (mostly type 2).

Your body packages fat and cholesterol into tiny protein-covered particles called lipoprotein in order to get them into your blood stream. Some of these lipoproteins are big and fluffy, and others are small and dense. However, the most important ones to remember for your health and well-being are low-density lipoproteins, high-density lipoproteins, and triglycerides as explained below.

Low-density lipoproteins (LDL) carry cholesterol form your liver to the rest of your body. Your cells latch onto these particles and extract fat and cholesterol from them. When there is too much LDL cholesterol in your blood, these particles can form deposits in the walls of your coronary arties and other arties throughout your body. These deposits, called plaque can cause your arties to narrow and limit blood flow resulting in a heart attack or stroke. Thus LDL cholesterol is called your bad cholesterol.

High-density lipoprotein (HDL) scavenge cholesterol from your bloodstream, from your LDL, and from your artery walls and ferry it back to your liver for disposal. Thus HDL cholesterol is referred to as your good cholesterol.

Triglycerides make up most of the fat that you eat and that travels through your bloodstream. Triglycerides are your body’s main vehicle for transporting fats to your cells and thus, are very important for your good health. However, an excess of triglycerides can be unhealthy.

The type of fat your diet determines to a large extent the amount of total and LDL cholesterol in your bloodstream. Cholesterol in food matters too, but not nearly as much. You can basically break the fats in your diet into three categories; good, bad, and very bad.

Good Fats

Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. They are liquid at room temperature.

Further, there are two types of unsaturated fats. First monounsaturated fats which are found in high concentrations in canola, peanut, and olive oils; avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds. Secondly, polyunsaturated fats which are found in high concentrations in sunflower, corn, soybean, and flaxseed oils, and also in foods such as walnuts, flax seeds and fish.

Research has shown that replacing carbohydrates in your diet with good fats reduces harmful levels of LDL and increases protective HDL in your bloodstream. A randomized trail known as the Optimal Macronutrient Intake Trial for Heart Health showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat, predominantly monounsaturated fats lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk.

Bad Fats

Saturated fats are called bad fats because they increase your total cholesterol level by elevating your harmful LDL. Your body can make all the saturated fat that it needs, so you don’t need to get any in your diet. In the US and other developed countries saturated fats come mainly from meat, seafood, poultry with skin, and whole-milk dairy products. A few plant sources are also high in saturated fats, such as coconuts and coconut oil, palm oil, and palm kernel oil.

As general rule it’s a good idea to keep your intake of saturated fats as low as possible. Saturated fats are a part of many foods, including vegetable oils that are mainly unsaturated fats, so you can’t totally eliminate them from your diet. Red meat and dairy fats are the main sources of saturated fats in most people’s diets, so minimizing them in your diet is the primary way to reduce your intake of saturated fat.

Very Bad Fats

Trans fatty acids, more commonly known as trans fats are made by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Partially hydrogenating vegetable oils make them more stable and less likely to spoil. It also converts the oil into a solid which makes transportation easier. Partially hydrogenated oils can also withstand repeated heating without breaking down, which makes them ideal for frying fast foods. This is why partially hydrogenated oils have been a mainstay of restaurants and the food industry.

Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also increase inflammation, an over-activity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fats in diet can have harmful health effects. For every extra 2 percent of calories from trans fat daily (the amount in a medium order of fast food French fries) the risk of coronary heart disease increases by 23 percent. It is estimated that eliminating trans fats from the US food supply would prevent between 6 and 19 percent of heart attacks and related deaths (more than 200,000) each year.

Common Sports Injuries

2011-06-10T08:26:00.000-07:00

Common Sports Injuries

Susan Kelly-Gates loses 75 pounds | ajc.com

2011-06-08T06:11:00.000-07:00

Susan Kelly-Gates loses 75 pounds | ajc.com

Balancing The Carbohydrates In Your Diet Is Very Important

2011-06-07T08:52:00.000-07:00

Image by Emily Barney via Flickr
Maintaining a steady blood sugar level is very important component of your dieting effort. While you’ve just seen in my previous post that your body breaks down all digestible carbohydrates into blood sugar, some are converted into blood sugar faster than others. Thus, some carbohydrates cause a spike in your blood sugar level which causes you to feel hungry faster and to crave more sugary foods. While other carbohydrates are converted into blood sugar more slowly leveling out you blood sugar resulting in less hunger and less food cravings.

For this reason, the Glycemic Index (GI) was developed to classify how quickly your body converts carbohydrates into blood sugar as compared to pure glucose. Glucose has a GI of 100 and all other carbohydrate based foods are ranked against it. Foods with a score of 70 or more are defined as having a high GI while those with a score of 55 or less are considered as low.

Eating lots of food with a high GI causes spikes in your blood sugar level which can lead to many health issues such as type 2 diabetes, heart disease, and obesity. While eating low GI foods causes your blood sugar level to stay even thus, keeping your energy level balanced and causing you to fill fuller longer between meals. The following are some additional benefits of eating low GI carbohydrates.

· Helps you to lose and manage weight your weight.
· Increases your body's sensitivity to insulin.
· Decreases your risk of developing type 2 diabetes.
· Reduces your risk of heart disease.
· Improves your blood cholesterol levels
· Reduces hunger and keep you fuller for longer.
· Helps you prolong physical activity.
· Helps you to re-fuel your carbohydrate stores after exercise.

You can get the GI rating of hundreds of carbohydrate based foods from the Glycemic Index Foundation, sponsored by the University of Sydney in Australia. They maintain a searchable database of over 1600 entries at http://www.glycemicindex.com.

The GI is very interesting because some foods that you intuitively think would have a high rating do not. For instance, fructose which is fruit sugar has a minimal effect on blood sugar while white bread and French-fried potatoes are nearly converted to blood sugar as fast as pure glucose. In other words, you can’t classify foods as having a high or low GI according to the sweetness of taste. Many factors affect a foods GI such as:

· Processing: Grains that have been milled and refined have a higher GI

· Type of starch: Starches come in many different configurations. Some are easier to break into sugar molecules than others. For example, starch in potatoes is digested and absorbed into the bloodstream relatively quickly.

· Fiber content: The sugars in fiber are linked in a way that is hard for your body to break down. Thus, the more fiber a food has, the less digestible carbohydrate, and consequently the less sugar it can deliver into your blood stream.

· Fat and acid content: The more fat or acid a food contains, the slower its carbohydrates are converted to sugar and absorbed into your bloodstream.

· Physical form: Finely ground grain is more rapidly digested, and so has a higher GI than more coarsely ground grain.

The basic technique for eating the low GI way is simply a "this for that" approach - i.e., swapping high GI carbohydrates for low GI carbohydrates. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. Follow these easy to implement suggestions.

· Use breakfast cereals based on oats, barley and bran
· Use breads with whole-grains, stone-ground flour, sour dough
· Reduce the amount of potatoes you eat
· Enjoy all other types of fruit and vegetables
· Use brown rice
· Enjoy whole-wheat pasta and noodles
· Eat plenty of salad vegetables with a vinaigrette dressing

As you can see it’s important to include the right kind of carbohydrates as part of your daily intake. I generally get about 50 percent of my daily calorie intake from low to medium glycemic index carbohydrates. I find that this amount gives me plenty of energy for all my daily activities. You’ll find that eating low to medium GI carbohydrates levels out your energy and keeps you from those highs and low points throughout the day.

So now you ask, how many grams of carbohydrates can I eat daily? Let me show you in the following example. Let’s assume you eat 1800 calories each day and 50 percent of those calories come from carbohydrates. So that’s 900 calories you consume in carbohydrates each day. There are 4 calories in each gram of carbohydrates. Now, divide 900 by 4 and that equates to 225 grams of carbohydrates each day. Next use the USDA’s National Nutritional Database as I mentioned above to calculate your serving sizes and it’s easy to start balancing the amount of carbohydrates in your diet.

Carbohydrates and How Your Body Uses Them

2011-05-23T10:53:00.000-07:00

Image via Wikipedia
The popularity of the Atkins, South Beach, and other low-carbohydrate diets has probably led you to believe that carbohydrates are “bad” for you. Just reading the hype in the media would make you think that carbohydrates are the cause of the obesity epidemic throughout the United States.

Eating a lot of easily- digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to your weight gain, and therefore, interfere with your efforts to lose weight. On the contrary, consuming whole grains, beans, fruits, vegetables, and other intact carbohydrates promotes good health. As I mentioned in my previous post, a healthy diet is about balance and moderation. A basic knowledge of what carbohydrates are and how you body uses them is essential to understanding how to balance them in your diet.

Carbohydrates are essential nutrients that are excellent sources of energy (measured as calories) for your body; they are the preferred fuel for your brain and nervous system. Carbohydrates are found in an array of foods such as bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and desserts. The most common and abundant forms are classified as sugars, fibers, and starches.

The basic building block of every carbohydrate is a sugar molecule, a simple union of carbon, hydrogen, and oxygen. Starches and fibers forms of carbohydrates are essentially chains of sugar molecules, some containing hundreds.

As mentioned above, most carbohydrates come from plant sources and are in the form of sugars, starches, and fibers. Sugars, also called simple carbohydrates, include fruit sugar (fructose), corn or grape sugar (dextrose or glucose), and table sugar (sucrose). Starches, also known as complex carbohydrates, include everything made of three or more linked sugars. Starches include foods such as breads, cereals, grains, pasta, rice, and flour. Fibers are technically classified as a starch because they are complex carbohydrates that your body cannot breakdown into sugar molecules. Fibers are more abundant in whole grains, legumes, and vegetables.

Your body breaks down all carbohydrates, except for fibers, into single sugar molecules regardless of their source. These simple sugars are further converted into glucose, also known as blood sugar. Your body is designed to use blood sugar as a universal source of fuel for energy.

Fiber is the form of carbohydrate that your body cannot break down into simple sugar molecules. It passes through your body undigested. Fiber comes in two varieties: soluble, which dissolves in water, and insoluble, which does not. Although neither type provides energy for your body, they both promote health in many ways. Soluble fiber binds to fatty substances in your intestines and carries them out as waste, thus lowering your low-density lipoprotein (LDL, or bad cholesterol). It also helps regulate your body’s use of sugars, helping you to keep your hunger and blood sugar in check. Insoluble fiber helps push food through your intestinal tract, promoting regularity and helping to prevent constipation.

Here’s what happens when you eat a food containing carbohydrates. Your digestive system breaks down the digestible ones into sugar, which then enters your blood. As your blood sugar level rises, specials cells in your pancreas churn out insulin, a hormone that signals your cells to absorb the blood sugar for energy or for storage. As your cells soak-up the blood sugar, its level in your bloodstream begins to fall. Now, your pancreas starts making another hormone called glucagon, which signals your liver to start releasing stored blood sugar. This interplay of insulin and glucagon ensures that cells throughout your body have a steady supply of blood sugar.

Simple fitness test could predict long-term risk for heart attack, stroke in middle-aged people

2011-05-18T11:02:00.000-07:00

Simple fitness test could predict long-term risk for heart attack, stroke in middle-aged people

How To Practice Balance And Moderation In Your Diet

2011-05-15T12:21:00.000-07:00

I have to be honest and tell you that more than 50 percent of the exercise required to stay fit and firm as you age involves a fork and knife. No amount of exercise can compensate for poor dietary habits. I believe in finding a healthy eating plan that works for you, that you can live with for the long-term.

One of the easiest ways to incorporate a healthy eat plan into your life is through balance and moderation in the foods you eat everyday.You can eat any food you desire as long as it is in moderation and balanced it with the rest of the foods you consume. For example, I love brownies, so when I have a brownie for dessert I only have one. I also balance the carbohydrates and sugar in the brownie by not having bread with my meal.

The first step to learning balance and moderation in your diet is knowing how to classify foods into their basic source of protein, carbohydrates, and fats as well as how they are used in your body. The second step is mastering portion. Knowing how many calories you consume from each food source and what your serving sizes are will enable you to balance your meals. Eating this way can be easily incorporated into your lifestyle - it’s a plan you can stick with over time.

So let’s begin by seeing how foods are broken down into their basic components of protein, carbohydrates, and fats and how your body uses them. In this post we'll talk about Protein.

Protein

Protein is a necessary part of every living cell in your body. Next to water, protein comprises up the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids. It is essential for the growth, repair, and healing of your bones, tissues, and cells. In addition, the enzymes and hormones that catalyze and regulate your body processes are comprised of protein. So, you see the proper amount of protein in your diet is vital for your health and wellbeing.

Protein is composed of building-block chemicals called amino acids. There are approximately 28 commonly known amino acids that your body uses to create all the various combinations of proteins needed for survival. These 28 commonly known amino acids are further classified as essential and nonessential amino acids. Nonessential amino acids can be produced in your body, while essential amino acids cannot be produced in your body and must be obtained from the foods you eat.

The sources of protein in your diet are classified as complete or incomplete. Complete proteins contain all the essential amino acids and are mostly from animal sources such as meat, fish, poultry, eggs, and dairy products. Incomplete proteins lack one or more essential amino acids that your body cannot make itself. Incomplete proteins usually come from plant- based sources such as fruits, vegetables, grains, and nuts. You must eat incomplete sources of protein in a combination that contains all the essential amino acids in order for your body to use them.

As mentioned, you must get your essential amino acids from your diet because your body cannot make them itself. Some of the best animal sources of protein are fish, poultry, lean cuts of meat, and low-fat dairy products. Some of the best vegetable sources are beans, nuts, and whole grains.

So, now you must be thinking how much protein should be in your daily diet? According to research on this topic, there is no one-size-fits-all answer. Recommendations range from a minimum of 10 percent of your daily caloric intake to 30 percent. However, results from scientific research are now revealing that people who consume higher amounts of protein (20 to 30 percent of their daily caloric intake), while cutting back on their carbohydrate intake, tend to lose weight faster and stay leaner than those people on low-fat diets.

The reason higher protein, lower carbohydrates diets are more conducive to weight loss and maintenance is interesting. First, high-protein foods slow the movement of food from the stomach to the intestines, meaning you feel full longer and don’t get hungry as often. Second, protein has a leveling effect on your blood sugar which means you are less likely to get spikes in your blood sugar that lead to cravings for carbohydrates. Third, your body uses more energy to digest protein than it does to digest fat or carbohydrates. (3)

Over the years, I found that eating about 30 percent of my calories from protein works great for me to maintain my weight and muscle mass. Here’s how to calculate how many grams of protein that equates to 30 percent of your daily caloric intake. First, you must have an idea of how many calories you consume daily. I suggest you keep a food journal for at least a week in which you write down everything you eat and drink and the corresponding quantities. Next, you have to calculate the total calories you eat each day from your journal. You can do this by finding the nutritional data for foods from different sources. For example, the USDA’s National Nutritional Database can be found at www.nal.usda.gov/fnic/foodcomp/search/.

Once you know how many daily calories you are eating it’s easy to calculate how much protein you should be consuming. Let’s say the result from above calculations show that you are eating approximately 1800 calories per day. So, 30 percent of 1800 calories equates to 540 calories that should be consumed from protein. Next, you convert the calories from protein to grams by dividing the 540 calories by 4 which equals 134 grams of protein.

Now that you know how much protein you need in your diet here are some good sources of protein listed by the U.S. Department of Agriculture to help you with you serving sizes.

1 ounce meat, fish, poultry equals 7 grams of protein

1 large egg equals 6 grams of protein

4 ounces milk equal 4 grams of protein

4 ounces low-fat yogurt equals 6 grams of protein

4 ounces soy milk equals 5 grams of protein

3 ounces tofu, firm equals 13 grams of protein

1 ounce cheese equals 7 grams of protein

1/2 cup low-fat cottage cheese equals 14 grams of protein

1/2 cup cooked kidney beans equals 7 grams of protein

1/2 cup lentils equals 9 grams of protein

1 ounce nuts equals 7 grams of protein

2 tablespoons peanut butter equals 8 grams of protein

1/2 cup vegetables equals 2 grams of protein

1 slice bread equals 2 grams of protein

1/2 cup of most grains/pastas equals 2 grams of protein

I hope this helps you start to understand how to balance your meals. In my next post I'll talk about carbohydrates.

Chris Conley loses 154 pounds | ajc.com

2011-05-09T08:31:00.000-07:00

Chris Conley loses 154 pounds | ajc.com

The Mental And Physical Requirements Of Staying Fit and Firm With Age

2011-05-07T06:59:00.000-07:00

Last Wednesday I spoke to a group of people at an Active Adult Community about the mental and physical requirements of staying healthy, fit, and firm over the age of 50. I explained that they had to incorporate the following three things into their lives to do so: a positive mental attitude, a fitness program built on strength training, and a healthy diet designed around balance and moderation.

I feel as though I’m qualified to speak on the subject because I’m an ACE certified personal trainer with over 17 years of experience in the health and fitness industry. Most importantly, I’m 52 years old and healthier and fitter than I have ever been in my life. So, I can speak on this subject not only from scientific facts, but also from my experience (proof in the pudding).

A Positive Mental Attitude

I think a positive mental attitude about aging is the first and most important step to staying healthy, fit and firm as you age. I believe the mental vision you have of aging is what you become. Your body renews itself every 11 months, and that means every cell in your body is replaced. I think that if you visualize yourself as becoming weak and frail as you age, your body conforms to this image over time. Contrarily, if you imagine yourself as healthy and strong as you age, your body continues to renew itself according to this vision. I always visualize myself as healthy and strong.

A Fitness Program Built On Strength Training

I believe strength training is the most important form of exercise you can do to stay healthy, fit and firm if you are over the age of 50. Beginning in your 40s you naturally start to lose muscle mass, and if you don’t do anything to combat this process you can lose as much as a pound of muscle each year. This is not good because muscle is that active component of your body that burns most of the calories you consume. Also, muscle is what gives your body that fit and firm look.

Strength training has been proven to minimize and in some cases to reverse muscle loss due to aging. Therefore, I recommend that you build your fitness program on strength training. A good strength training program should consist of exercises that target all the major muscle groups and should be performed 2 to 3 times each week. I’ve been weight lifting all of my adult life and I’m as strong and muscular as I’ve ever been.

A Healthy Diet Built Around Balance and Moderation

I was asked by one of the attendees if they could eat fried chicken? I responded by saying that you can eat anything you desire if you do it in balance and moderation with everything you eat.

I believe balance and moderation in your diet is the best solution to long-term weight management. If you balance the amount of protein, carbohydrates and fat in your diet and practice portion control you can eat what you want. Fad diets don’t work in the long-term because they are too restrictive as to what you can and cannot eat.

To practice balance and moderation in your diet you have to know the following two things. First, how to classify foods into their basic sources of protein, carbohydrates, and fat. Secondly, how to calculate your serving size. If you master these two things then you can eat healthy anywhere. I’ll explain how to do this in my next post, and also how I practice balance and moderation in my diet.

You Must Lift Weights For Firm And Sexy Muscles

2011-04-18T08:01:00.000-07:00

Image via WikipediaI get asked my age a lot, and when I tell people that I'm 52, the next question is always, how do you stay so fit and toned? My answer is, by weight lifting 4 times each week. By weight lifting, I mean lifting at a resistance and intensity that I can barely complete my last repetition on each exercise. Exercising at that intensity is really the key to getting firm and staying that way, especially as you get older.

I see far too many people wear themselves out by doing hours of cardio each week, and very little weight lifting. And, when they do lift weights, they exercise with a resistance that's too small to produce results. You've seen them, they are doing their weight lifting routine while carrying on a conversation with their friends (and they wonder why they see very little results).

When you lift weights, you must have enough resistance to overload your muscles to the point of exhaustion, that place where you find it difficult to do one more repetition. When you exercise like that, your muscles are worn to the point where they must be repaired by your body and consequently, they are made stronger. Then your body starts to firm-up and look sexy, no matter what age.

Fitness and Health: An Inspirational Video 1 - The Law Of Attraction

2011-04-09T15:21:00.000-07:00

Fitness and Health: An Inspirational Video 1 - The Law Of Attraction

In the Beginning, Hire A Personal Trainer

2011-04-08T06:42:00.000-07:00

Image via WikipediaI recently read an article that offered inexpensive alternatives to hiring a personal trainer. The article mentioned places where you can get "how to" fitness information online. While, you can find a lot good fitness information and excellent exercise routines on the web, you will also find some information that's not worth following. Therefore, you need to have enough knowledge about health and fitness to distinguish the good information from the bad. So, if you are new to exercise and thinking of beginning a fitness program, I suggest you hire a good nationally certified personal trainer. A personal trainer can assess your physical characteristics and lifestyle and custom design a program just for you.

I also think you should at least have a trainer custom design a program for you even if are going to workout on your own. They can teach you the proper form and technique to use for each exercise, so when you are working out you can be confident you are doing the routine properly. I can't count the number of times I've seen people following some exercise routine they've downloaded and doing most of the exercises incorrectly and consequently injure themselves.

In addition, a personal trainer can also educate you about health and fitness, so when you do search for new exercise routines on the web you can distinguish the good ones from the not so good. This alone is a good reason to invest in hiring a personal trainer.

My Three Staple Exercises

2011-04-01T04:44:00.000-07:00

Image by United States Marine Corps Official Page via FlickrRecently, a client asked me if I could only do three exercises, what would they be? After some consideration, I said I would do pullups, pushup, and barbell squats. I told the client that he could target all the major muscle groups with these three exercises.

Let's look at these three exercises and see if they would be a complete whole body workout.

Pullups target the major muscles of the upper back, the biceps, and the forearms. The core muscles are also worked as long as pullups are done in a smooth and controlled manor.

Pushups target the major muscles of the chest, the shoulders, and the triceps. The core muscles are also strongly used when pushups are done with strict form.

Barbell Squats target the quads, hamstrings, and the glutes. Squats are also one of the best exercises there is for developing core strength when done properly.

There you have it. These are the three exercises I would do if I was limited to doing only three. What three exercises would you do?

Try Giant Sets When You Are Stressed For Time

2011-03-29T08:12:00.000-07:00

Image via WikipediaEver have one of those days or weeks when it seems like you just don't have an extra minute to spare? You've been doing so well with your fitness program and you want to workout, but you don't have an hour to spend at the gym. So, what do you do, skip your workout and feel guilty, or skip some other thing you had planned and feel bad about that also?

Giant sets is the answer to your problem. Giant sets is a training method in which you do three or more exercises, one after the other, with no rest in between. The idea is to do a series of exercises in a row, take a brief rest period and then repeat the sequence for your desired number of sets. This is a good way to get an excellent workout done in a short amount of time (usually under 30 minutes).

I like to design my giant sets to hit the following major muscle groups; back, chest, and legs. I typically do 10 to 15 repetitions of each exercise for 3 complete sets with no more than 60 seconds rest between sets. Here's what one of my giant sets looks like:

Back, lat pulldowns or seated low rows
Chest, flat dumbbell presses or pushups
Legs, barbell squats or walking lunges

3 sets of the above workout only takes about 20 minutes to complete, but I assure you it is effective. If the workout seems too easy, increase your resistance, and if it's too hard, decrease your resistance. Try it out and let me know what you think.

Is More Intensity Always Better?

2011-03-23T08:59:00.000-07:00

Image via WikipediaAs a personal trainer in my 50s I realize the value of a good fitness program in helping me to stay healthy, strong, and active. However, I'm bothered by some of the fitness routines I see trainers having people do who are over the age of 40.

It seems the more intense the program the better people think they are. I see trainers having people who are over 40 jumping on and off plyometric boxes, (risking injury to their knees, ankles, and lower back) until they are drowning in their own sweat. I see people who are de-conditioned being pushed by trainers to do giant sets of push-ups, squats, lunges, and you name it until they literally can't move another muscle fiber.

It leads me to question whether doing more intensity is always better (especially for the 40 plus crowd)? In my 17 years of experience as a personal trainer and a person over the age of 40, I have to say no. You can have anyone do jump squats until they are standing in a pool of their own sweat, but is that necessary what they need?

When working with clients over the age of 40, you have to take the following things into consideration when designing a fitness program for them.

How long it's been since they've done any exercise regularly?
What kind of regular exercise are they use to doing?
Do they have any condition that requires a doctor's approval before beginning a physical fitness program?
Any prior injuries that would prohibit certain exercises?
The condition of their ankle, knee, and shoulder joints.
Their core strength.
Do they have any muscular skelotor imbalances?
Are their fitness goals realistic?
Are they former athletes? Sometimes they think they can still do what they did 20 years ago.

I know as a trainer you want your clients to see results quickly. However, sometimes the best workout you can do with your client is one where they don't even break a sweat.

Exercise And Fitness Book Giveaway Contest

2011-03-12T06:46:00.000-08:00

As promised, I'm starting a contest to giveaway a copy of my book Forever Fit and Firm. All of the exercises that I have posted about over the last few weeks have come from my book. There's only two requirements to enter the contest. 1. Become a follower of my blog and send me a comment stating your favorite exercise from one of my previous posts. 2. Become a Facebook Fan of mine and send me a comment telling me your favorite food.

The contest starts March 1st and ends March 31st. Good luck!

Keeping Your Muscle Is The Key To Fitness Over 40

2011-03-10T12:44:00.000-08:00

Image by Rtist MrB via FlickrAs a personal trainer, I am in and out of health clubs all day. I love to observe the things people do in their efforts to "get in shape". The major thing I notice, is the over-whelming amount of cardio I see women doing while neglecting to do much strength training.

While cardio is an important part of any fitness program, it should not be the primary focus, especially if you are female and over 40 years of age. In your 20s you could knock off those extra pounds by just running on the treadmill a few extra times each week. However, as you approach your 40s and beyond that plan isn't effective anymore and here's why.

As you enter your late 30s you start to lose muscle, and muscle is that part of your body that burns the majority of the calories that you consume each day. A pound of muscle burns about 6 calories a day even while your are resting, and a pound of fat only burns around one calorie per day.

If you don't do anything to combat the above scenario, you can lose as much as 10 lbs of muscle each decade beginning in your 40s. That decreases your metabolism by about 60 calories a day every 10 years of your life. So, that's about 21,900 calories a year that's being converted to fat, which is approximately 6 lbs of fat you gain each year.

I know, this is a very sad scenario, but there is hope. Your savior is called strength training. By incorporating strength training in your fitness program you can slow, and in some cases, even reverse muscle loss. And, it's never too late to start, studies have shown the positive results of strength training in people well into their 90s.

52 Year Old Personal Trainer Leg Presses 1200 Pounds

2011-03-06T15:22:00.000-08:00

Get Fit And Lean In 15 Days

2011-02-28T13:26:00.000-08:00

Image via WikipediaI've been searching the web recently for credible information on exercise and fitness. I'm amazed at the huge number of programs promising dramatic results in as little as 15 days. I'm a certified personal trainer, fitness author, and competitive natural bodybuilder and I know better than to subscribe to one of these programs, but the general public does not.

While achieving dramatic results from your fitness program in a short period of time is possible, the probability of sustaining your results for a long time is very unlikely. It takes me 16 weeks of intense exercise and very strict dieting to get ready to compete in a bodybuilding competition, and I cannot sustain that peak physical condition for very long. So, buying into those quick fix programs is a waist of your money, because you can't keep up the effort it takes to sustain the results for the long-term.

Staying healthy and fit is a lifetime effort which is most easily accomplished through balance and moderation in your diet combined with regular exercise. The quick fix approach is just a short-term answer to a long-term problem.

As promised I'm starting a contest to giveaway a copy of my book Forever Fit and Firm. All of the exercises that I have posted about over the last few weeks have come from my book. There's only two requirements to enter the contest. 1. Become a follower of my blog and send me a comment stating your favorite exercise from one of my previous posts. 2. Become a Facebook Fan of mine and send me a comment telling me your favorite food.

The contest starts March 1st and ends March 31st. Good luck!

Two Exercises For That Tapered Look And Great Posture

2011-02-21T12:57:00.000-08:00

You spot people with great posture as soon as they enter a room. They hold their chests high, their shoulders back, and they have a tapered look to their upper bodies. Good posture makes you look sexy, strong, and confident. Try the following two exercises to help you strengthen your upper back, and improve your posture.

Lat Pulldown - Start

Lat Pulldown - Finish

The lat pulldown is a great exercise for strengthening and developing the muscles in your upper back which are critical in having good posture. People whose shoulders are slumped forward most likely have under-developed upper back muscles.

First sit down and adjust the thigh pad to a position that firmly fits over your thighs. Then select a resistance with which the last three repetitions are difficult to complete. If this is your first time doing this exercise is may take experimenting at several weights before you find the right resistance for you. Next, grip the bar a little wider than shoulder width, sit down on the seat and place your knees firmly under the pad. Start with your arms fully extended and your chest held high. This is your start position. Now, pull the bar slowly down to the base of your neck while squeezing your shoulder blades back and together. Slowly return the bar to the starting position. (It should take about 3 seconds to pull the bar down and about 2 seconds to return the bar to its starting position). Proper breathing is very important so, remember to exhale as you pull the bar down and inhale as you return the bar to the starting position

Dumbbell Row - Start

Dumbbell Row - Finish

The dumbbell row also strengthens and develops the muscles of the upper back. Hold a dumbbell in one hand, and place the opposite knee on a bench. Lean forward and place your other hand on the bench. Step to your side with the other leg and bend your knee slightly. Proper form is very important on this exercise so, be careful that your lower back is not rounded. Hold the dumbbell fully extended beneath your shoulder. This is your starting position. Now slowly pull the dumbbell to underarm height and squeeze your shoulder blade toward your spine and return slowly to the start position. The breathing pattern is to exhale as you pull the dumbbell towards you and inhale as you return to start.

In my next post, I'm starting a contest to giveaway a free copy of my new book, Forever Fit and Firm which is the source of all the exercises I've been showing you over the last few weeks. I wrote this book geared towards fitness over age 40. It contains all the exercises and routines that have worked best for both me and my clients in our quest to stay fit and firm as we age. Stay tuned for the contest details in my next post and tell all your friends.

Fitness and Figure: Small steps to a Successful Fitness Journey

2011-02-19T13:17:00.000-08:00

Fitness and Figure: Small steps to a Successful Fitness Journey

Not Your Typical 52 Year Old's Exercise Program

2011-02-16T08:19:00.000-08:00

Let start this post by stating that I'm 52 years old and I've been lifting weights for most of my adult life. I'm as strong (actually stronger), and I feel as good as I did 30 years ago. I'm 6 foot 2 inches tall, and I weigh in at 218 lbs at 10 percent body fat. I'm not telling you this to brag on myself, but hopefully to change your concept of aging.

I'm an ACE certified personal trainer and I specialize in fitness over the age of 40. I hear and see far too many people over 40 years of age blame their aches, pains, and poor physical condition on "getting old", when most of their physical calamities are the result of years of inactivity and bad lifestyle choices.

I believe that getting old has less to do with years and more to do with your attitude and the daily choices you make. Imagine your body being healthy, strong, and fit as you grow older and this will lead you to make the healthy choices to manifest the the healthy, strong, and fit life you want no matter what age.

What's more compelling than an example to show you that you can be healthy, strong, and fit in your 40s, 50s, and beyond. Here is my workout routine I did yesterday. It was a heavy lifting day for my shoulders and back, so I did the following:

Lateral shoulder raises, 3 sets of 5 repetitions with 60 lb dumbbells.
Overhead shoulder presses, 3 sets of 5 repetitions with 80 lb dumbbells.
Shoulder shrugs, 3 sets of 5 repetitions with 315 lbs.
Bent over dumbbell rows, 3 sets of 5 repetitions with a 150 lb dumbbell.
Weighted pullups, 3 sets of 5 repetitions with 35 lbs attached to my waist.
Lat pulls, 3 sets of 5 repetitions with 270 lbs.

This is not your typical 52 year old's workout, but it could be.

If You Are Over 50, You Can Be Stronger In 10 Years Than You Are Now

2011-02-15T12:59:00.000-08:00

Image via WikipediaLately I've noticed a lot of fitness videos and programs aimed at those of us over the age of 50. It seems that these programs have good intentions, however the exercises and fitness routines they recommend are more geared toward people in retirement communities. Just because you are over 50, you don't have to decrease your exercise intensity to the point of working out with resistance bands and light weight dumbbells.

If you are in poor physical condition, using resistance bands, and light weights is a place to start in your quest to improve your health and fitness level, but it isn't a place for you to stay for very long. The ripe young age of 50 is where you really need to concentrate on building and maintaining your muscle mass and the best way to do this is with strength training.

Building muscle is important because you naturally start to lose your muscle mass at a rate of about 1 lb per year beginning in your 40s. Muscle is that component of your body that makes your joints strong, keeps your metabolism high (which makes losing weight easier), and helps you remain youthful and strong.

Regular strength training can slow and even reverse muscle loss. Studies have shown that people in their 80s and 90s can build muscle and get stronger by weight lifting. I'm a firm believer in regular weight lifting.

I'm in my fifties and I've been weight lifting for over 30 years. I'm stronger and more fit than I was in my 20s. If you are over 50, starting a regular strength training program is one of the most important things you can do for your fitness. If you start now, by the time you are in your 60s you can say, "I'm stronger now than I was 10 years ago." Wouldn't that be awesome?

The Science Of The Glycemic Index Explained

2011-02-14T08:08:00.000-08:00

Image via WikipediaWith obesity at epidemic proportions these days, lots of companies are trying to get into the prepackaged meals game. In marketing their products most of these companies state that their prepackaged meals are based on the science of the "glycemic index." This statement leaves most people wondering what is the glycemic index and why would eating foods based on this science help them to lose weight? In this post I'll attempt to briefly explain the science of the gylcemic index and how it can assist you in your efforts to lose weight.

Maintaining a steady blood sugar level is very important component of your dieting effort. Whether you know it or not, your body breaks down all digestible carbohydrates into blood sugar. Some are converted into blood sugar faster than others. Thus, some carbohydrates cause a spike in your blood sugar level which causes you to feel hungry faster and to crave more sugary foods. While other carbohydrates are converted into blood sugar more slowly leveling out you blood sugar resulting in less hunger and less food cravings.

For this reason, the Glycemic Index (GI) was developed to classify how quickly your body converts carbohydrates into blood sugar as compared to pure glucose. Glucose has a GI of 100 and all other carbohydrate based foods are ranked against it. Foods with a score of 70 or more are defined as having a high GI while those with a score of 55 or less are considered as low.

Eating lots of food with a high GI causes spikes in your blood sugar level which can lead to many health issues such as type 2 diabetes, heart disease, and obesity. While eating low GI foods causes your blood sugar level to stay even thus, keeping your energy level balanced and causing you to fill fuller longer between meals. The following are some additional benefits of eating low GI carbohydrates.

· Helps you to lose and manage weight your weight.
· Increases your body's sensitivity to insulin.
· Decreases your risk of developing type 2 diabetes.
· Reduces your risk of heart disease.
· Improves your blood cholesterol levels
· Reduces hunger and keep you fuller for longer.
· Helps you prolong physical activity.
· Helps you to re-fuel your carbohydrate stores after exercise.

You can get the GI rating of hundreds of carbohydrate based foods from the Glycemic Index Foundation, sponsored by the University of Sydney in Australia. They maintain a searchable database of over 1600 entries at http://www.glycemicindex.com.

The GI is very interesting because some foods that you intuitively think would have a high rating do not. For instance, fructose which is fruit sugar has a minimal effect on blood sugar while white bread and French-fried potatoes are nearly converted to blood sugar as fast as pure glucose. In other words, you can’t classify foods as having a high or low GI according to the sweetness of taste. Many factors affect a foods GI such as:

· Processing: Grains that have been milled and refined have a higher GI
· Type of starch: Starches come in many different configurations. Some are easier to break into sugar molecules than others. For example, starch in potatoes is digested and absorbed into the bloodstream relatively quickly.

· Fiber content: The sugars in fiber are linked in a way that is hard for your body to break down. Thus, the more fiber a food has, the less digestible carbohydrate, and consequently the less sugar it can deliver into your blood stream.

· Fat and acid content: The more fat or acid a food contains, the slower its carbohydrates are converted to sugar and absorbed into your bloodstream.

· Physical form: Finely ground grain is more rapidly digested, and so has a higher GI than more coarsely ground grain.

The basic technique for eating the low GI way is simply a "this for that" approach - i.e., swapping high GI carbohydrates for low GI carbohydrates. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. Follow these easy to implement suggestions.

· Use breakfast cereals based on oats, barley and bran
· Use breads with whole-grains, stone-ground flour, sour dough
· Reduce the amount of potatoes you eat
· Enjoy all other types of fruit and vegetables
· Use brown rice
· Enjoy whole-wheat pasta and noodles
· Eat plenty of salad vegetables with a vinaigrette dressing

As you can see it’s important to include the right kind of carbohydrates as part of your daily intake. I generally get about 50 percent of my daily calorie intake from low to medium glycemic index carbohydrates. I find that this amount gives me plenty of energy for all my daily activities. You’ll find that eating low to medium GI carbohydrates levels out your energy and keeps you from those highs and low points throughout the day. I hope the next time you hear the expression "based on the science of the glycemic index", you'll say, I know what that is.