The search for a fitter, healthier, skinnier, stronger, smarter,……..better you starts from within. Changing your inside will ultimately change your outside.

-Josh

Men’s Health- Madeline Haller

To see your abs, you don’t have to hide from Red Lobster. Individuals who ate out an average of 5.6 times per week still managed to lose weight without going on a calorie-restricted diet, reports a new study published in the Journal of Nutrition Education and Behavior. The study monitored the eating habits of 35 middle-age women for six weeks—19 who attended weekly sessions that taught them about mindful eating, and 16 who did not.

At the end of the six weeks, those in the invention group not only lost weight (3.7 pounds on average), they actually reduced their daily caloric intake by about 297 calories.

Leftovers Anyone? Ask for a to-go box as soon as the food is delivered. “We tend to eat more when we’re dining over good conversation, so to prevent overeating—just remove half from the plate,” says Timmerman. We typically eat what’s in front of us, so when you reach the end of your meal, the empty plate will serve as a visual cue you’re full (even if you only ate half the dinner), says Timmerman.

Slow Down. If you’re looking to limit your calories intake (and avoid completely grossing out your date), stop shoveling food into your mouth. Researchers from the University of Rhode Island found that those who eat slowly tend to consume fewer calories (and weigh less) than those who eat quickly. “Once you’ve packed up half of the meal in the to-go box, focus on enjoying the food that’s in front of you,” says Timmerman. This means smaller bites, chewing slower, and savoring the flavor. It takes about 20 minutes for the brain to register the stomach is full, so the slower you eat, the better bargain for your waistline.

Be Specific. A good way to skip out on unnecessary calories is by eliminating content you don’t really need. “When ordering your food, think to yourself, ‘Do I really need that cheese or mayo on my burger?’” says Timmerman. “That way, if you’re not particularly crazy about that item, you don’t miss out on much flavor and you eliminate calories.”

-Great points here:  take it home, take your time, cut out the extras. Dining out is just a part of our life. We don’t need to become a victim of it. Check out my related articles to beat the menu.

Dining Out Tips!

Menu Survival

Restaurant Survival: Italian   Mexican   Breakfast

It is no wonder that when people come to adopt a fat loss program/routine/intervention it’s all about MORE. More cardio, more spin classes, more salads, more, more more. Everything is additional to what we already do, which is too much in the first place. We love instant gratification. If I DO this…I GET that. In over our heads we load even more on the plate. For whatever reason saying NO…being passive…patient… just doesn’t work.

In my experience I find the opposite. I find that resolutions, goals, methods work more effectively when we declare to STOP doing something. Remove something, erase the negatives. Stop the cycle of adding things to your life. When you run out of energy and will power you’ll fail, again, at obtaining your long term goal. This time simplify and win. Save your focus, energy, wallet, time and health.

Exercise:

Before starting a new goal that is “additional” (i.e.. I will workout more) try to subtract a negative from your life (I will reduce cheese and mayo on my sandwich). After practicing your “reduction” method effectively you may then add an “additional” method.

Now you’ve just saved time, stress, and calories. Simple.

-Josh

Millions of Americans will once again take a swing at achieving their resolution. Millions of Americans will fail. Just take a look at your resolution from last year. These are the top 5 mistakes that will keep this year from being “the year…”.

1. Your Resolution is a “want” not a re(solution). Solutions have plans, “wants” are “wants”. Create a solution and get what you want.

2. You plan to do more but never STOP doing what keeps you from your goal. Repeated mistakes will keep you from reaching your goals so before vowing to take more action think about what mistakes you make in the first place.

3. The diet you started today should have started last night. If you don’t know what your next meal is you’re making a mistake.

4. Thinking this year you’ll magically have the willpower. Just because the calender changed doesn’t mean the person who has got out of bed for your entire life will magically be different.

5. Plans succeed, willpower fails. Life is tricking and beats down our willpower good, so don’t rely on it. Stick to your plan, you have a plan….right?

-Josh

Weigthlifting belts have been shown to increase intraabdominal pressure during lifting. An increase in intraabdominal pressure can reduce the amount of force your lower back muscles (erector spinae) need to produce to perform certain lifts. Such lifts may include the squat, deadlift, or over-head press. (Not doing these? You should.)

So why would a weightlifting belt be bad? If all the lifting is done with a belt, the abdominal muscles that produce intraabdominal pressure might not become properly trained or conditioned. If you are a weight lifter who has come accustomed to wearing a belt you are at a higher risk of injury if you attempt to perform the same lift without your weightlifting belt. Without those muscles conditioned optimally you are putting excessive pressure on the disks of the spine (now asked to handle more of the workload).

Recommendations:

If your Doctor of Physical Therapist has instructed you to wear a weightlifting belt please do so, but a supplemental training program should accompany, which would include training muscle of the core on their own.

If you are a new or young weight trainer it is very important to learn how to properly engage your core on compound lifts such as the squat and deadlift before ever considering wearing a belt. As the weights get heavier down the road there maybe be a time to use one but until then the longer you can go without relying on a belt, the better.

How to practice:

The next time you perform squats take a look at what your stomach is doing. When you lower your body is your stomach getting pushed out? To fix it draw your abdominals in as you lower the body in the squat position. As you rise practice exhaling forcefully. Inhale at the top of the movement and draw the abdominals back in as you drop. Notice how much stronger you feel and how relieved your lower back will become.

-Josh

]]> http://www.exerciseexpertise.net/weightlifting-belts-good-or-bad/feed/ 0 http://www.exerciseexpertise.net/the-fat-personal-trainer-what-gives/ http://www.exerciseexpertise.net/the-fat-personal-trainer-what-gives/#comments Tue, 13 Dec 2011 21:31:17 +0000 jgould http://www.exerciseexpertise.net/?p=2406 Oh no he didn’t!!!  Oh, yes I am. Let’s break this baby open and discuss. I know you’ve seen it and it crosses my mind too so let’s put it on the table for debate. A fat personal trainer. Fairly common, right? Seems like every gym has that one fat trainer, doesn’t it? Why, what gives you ask?

For those who are reading this with less than stellar genetics and are extremely active you know exactly why….or how a personal trainer can be fat. You know that sometimes no matter how much exercise or activity you perform your genetics have shaped you like a teddy bear for eternity. Personal Trainers are no exception. I personally know marathoners and ultra-marathoners who are “overweight”. That brings me to my next point.

These “fat” trainers are still in amazing shape. Incredibly strong and athletic. Don’t be dumb enough to challenge a fat trainer because after all there job revolves around exercising all day. Body composition can have very little to do with athletic performance or fitness. With that being said we are “fitness” professionals, not body composition professionals.

I have also said more than enough times on this site that your diet far outweighs exercise in regards to losing fat. 80% diet / 20% exercise, easily. So these chunky trainers may also be fighting the sweet tooth when they go home. So, be more concerned with an overweight nutritionist or dietitian.

Does being overweight make them less of a personal trainer? No, it actually makes them MORE of a personal trainer!……Get it…..see what I did there? Honestly a trainer should be hired for their education, experience and ability to put it into practice and teach you.

But, but Josh why would I want to hire a personal trainer if they’re fat? Hey, I get it. I understand. Lead by example, of course. I certainly put my winter warmth on come December. Hell, I’m a chicken wings and pizza type of guy too. Do you think I’m drinking soy milk tailgating during a Patriots playoff game? I’m a human being like you. Would you really want to listen to someone who’s never had to worry about their weight in their life though either? What can they teach you?

However……PT’s need to keep it together! Look like a Personal Trainer. I might not look like Mario Lopez 365 but once I hear the pools opening in Vegas and it’s almost time to make my annual pilgrimage to The Strip it’s all hands on deck. Time to use all our knowledge and practice it with admirable discipline. I’m going to be the best looking guy at the Hard Rock pool without a tribal tattoo and the douche bag entitlement that comes along with being “jacked”.

As inappropriate as it might seem I tell students and interns that their look will be a major factor in being hired and obtaining clients. I have to keep it real with them. Look like what people want to look like and you’ll do great in this business.

What do you think?

Quiet blog lately, huh? The team has been working hard to create the next chapter in fat loss programming. It’s comprehensive unlike other programs. We won’t leave any stone unturned and that yeilds results– actual fat loss. Real fat loss takes hollistic health and habitual changes and we’ve squeezed it all in to an 8 week online program.

Workouts

Cardio Challenges

New techniques in habit forming

Nutrition Coaching

Community

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Interested? Be the first to experience the wave and join our platoon. The next Wave begins in January, sign up NOW at joshgould@exerciseexpertise.net . The team is excited to get this new generation of fat loss going!

]]> http://www.exerciseexpertise.net/360-fat-loss-progam-coming-soon/feed/ 0 http://www.exerciseexpertise.net/cardio-of-the-week-2535-rower-intervals/ http://www.exerciseexpertise.net/cardio-of-the-week-2535-rower-intervals/#comments Tue, 22 Nov 2011 16:53:13 +0000 jgould http://www.exerciseexpertise.net/?p=2391

The 25/35 Rower Challenge will put a new twist on intervals. After a proper warm-up and familiarizing yourself with the Rower prepare to perform 12 “working” and “resting” intervals.

On the Rower’s small screen you will need to identify the timer and your speed listed as “strokes per minute” or the number followed by “s/m”.

3 minute warm-up

(12) 30 second intervals alternating between “working”  (35+ s/m) and “resting” ( 25 s/m) intervals.

2 minute cool down

= 17 minute fat blast!

Men’s Health –Here are Sam Talbot’s four favorite tricks to cutting down on sugar without cutting down on flavor.

1. Use Truvia: Ditch the refined sugar and substitute a natural sweetner like      Truvia, a zero-calorie sweetner made from Stevia leaves. For diabetics it keeps sugar levels even, but for other guys it’s a good way to cut calories from a meal. One packet has the sweetness of about 2 teaspoons of  sugar. Tip: If you can find fresh Stevia leaves, they’re a great alternative to the packaged kind.
2. Spice It Up: When you’re making a traditionally sweet dish like pumpkin pie, you can lower the sugar factor by substituting savory spices like nutmeg, cinnamon, clove, or allspice. Not only is it better for you, the combination of the spices make the dish taste richer.
3. Try Fruit Puree: Fruit purees are good substitutes in desserts, marinades, dressings, or sauces. The natural sugars in fruit can add a sweet punch to any dish without messing with the texture too much. Many fruits like strawberries, pears, peaches are high in fiber, which slows the absorbtion rate of sugar into the bloodstream.
4. Add  Honeycomb: A lesser-known substitute, Honeycomb adds sweetness  with a bit of crunch without spiking blood sugar levels as much as sugar. It’s made from the nectar gathered by  honeybees and can be used as a topping or sweetner in a dish.

First I’d like to apologize for the lack of new content lately. No excuses BUT we have been very busy behind the scenes. With the help of my team we are working on a lot of new projects that are in the pipeline. Programming that will benefit my clients by taking the extra steps to truly have a powerful impact on their health and generate a long lasting fitness lifestyle. As a trainer and coach it is important that I do not become comfortable in my work and strive each day to be the best health professional I can and the most important measuring stick of success is in the results of my clients. Period.

We are also working hard on creating programs in the Boston community to extend our reach and educate more of the masses. Last but not least we are trying to improve the quality of content that you, the reader, comes here for. We appreciate your visits. You all play an important role in the development of a company eager to change the health and fitness landscape.

Sincerely,

Josh Gould