weight loss and healthy habits for athletic and personal performance.

Metabolism: Speed up

Speed up your metabolism

Weight loss is synonymous with metabolism.  One of the first complaints, when starting a weight-loss regimen, is that of a slow Speed up your metabolism and lose body fat!metabolism.  The truth is that in most cases, metabolism largely depends on a person’s size, as more of a person requires a faster metabolism to sustain.  This article will focus on speeding up metabolism through both nutrition and fitness.

Nutrition: 

Metabolism is like a fire.  Put too much wood in the fire and the fire will be overtaken and die out. Too little wood will simply burn too quickly, resulting in the fire similarly dying out. However, a controlled amount of wood will burn beautifully.  It’s a great analogy.  This is a very basic explanation of metabolism.  A body fed on a regimented schedule will increase its efficiency in breaking food down, thereby leading to a faster metabolism.  To help this process, eat smaller meals, but add snacks between meals.  The snacks should all have a carbohydrate, a protein, and a fat in them.

Fitness:

weight loss tips

From the fitness perspective, build lean muscle in order to speed up metabolism.  A common mistake people make is to skimp on resistance training in favor of all cardio, and this habit should change.  Cardio is important for the body; however, it should not be the sole source of exercise.  Cardio does not overload muscles, and therefore it does not increase lean muscle tissue in the body.  Remember the more muscle in the body, the faster the metabolism.  The reason for this is that muscle needs more energy to sustain itself.  Cardio can be incorporated in unison with resistance training—the two need not be separate.  A good way to accomplish this is with an upper-body exercise followed by a lower-body one.  Another example would be doing high knees in place and then performing a squat with a shoulder press.  Keep in mind that increasing lean muscle tissue doesn’t mean looking like the Incredible Hulk.  One can build lean muscle without bulking up.

Final thought:

Healthy daily habits

It’s important to understand what happens inside your body, at least at a basic level, no matter the goal you try to achieve.  While there has been plenty of research released, some of it is insufficient, some outdated, and the rest blown out of proportion and out of context.  A basic understanding will allow you to separate the effective from the fictional.

 

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

 

 

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* Improve your workout program
* Eat with purpose: we’re all addicts

Suggested video:
* Speed up your metabolism with this workout

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

starvation mode, lose weight and cut body fat.

Starvation mode deciphered

Starvation mode, what is it?

I read a blog the other day that stated “the idea of starvation mode isstarvation mode, lose weight and cut body fat. a myth”, stated by a woman who began an intense training regimen with a scarce diet.  She lost an enormous amount of weight and began the blog to share her success and fight against the starvation mode theory.  Since it’s very popular on Google and has many followers, I thought it would be best to decipher fact from fiction.

What starvation mode is said to be:

The idea is to eat no more than 1200 calories when trying to lose weight.  When a person eats less than 1200 calories a day, the body begins to switch into “starvation mode” and that weight loss will cease.

What people challenge:

There are countless news stories, pictures, and videos of people dying of starvation in third world countries.  The question is “if starvation mode really is true, then why do people starve to death?”  Though the example used is extreme, it does make a valid point.  People will lose weight and even body fat (as well as muscle) if they do not eat.  Thus, starvation mode must be a myth.

So is it a myth?

Starvation mode is not a myth.  Confusion usually occurs in theNot a myth, Get fitness results with our proven ways of goal setting for weight loss and sports performance. explanation of the myth. Starvation mode does not mean that the body stops losing weight.  The term is  inaccurately defined by many.  Starvation mode causes the body to become more efficient with how it uses its energy.  The body is meant to survive, remembering the caveman; they may not have eaten for days at a time.  The body slows down metabolic processes to conserve energy. When people say “you’re not eating enough; your body is going to go into starvation mode,” meaning your body will stop developing and building and instead conserve, resulting in a weight-loss plateau. The other issue is that the body wants to hold onto the storage of energy (fat), so it will use muscle and anything else possible to keep those fat stores from being depleted.  This is why it’s important to eat for proper lean muscle replenishment, as opposed to simply cutting Calories.

Final word:

weight loss and create healthy eating and fitness habits

Yes, those who starve themselves will lose weight eventually.  However, in most cases, the breakdown of the weight lost will be more lean muscle tissue than fat, and for this reason it is important to focus on getting a proper Calorie intake. To speed up metabolism, one must increase the amount of lean muscle in the body as well as increase the amount of meals one eats in a day (speeding up your metabolic rate, next week’s article).  Many people come to me after they have already lost a significant amount of weight on their own and have plateaued. In many situations, after I double their intake and replace it with nutrient-dense food, they’ve been able to overcome the plateau, lose the proper amount of body fat and not only look but move and feel as they’ve always desired! Don’t torture yourself with starving yourself; there are much more effective ways to accomplish your physical goals. Until next week!

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

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*7 Training Myths reviewed
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Suggested video:
* Cardio Vs. Resistance training

 

Take action… Now! 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

weight loss and create healthy eating and fitness habits

3 reasons for your weight gain

3 reasons you are gaining weight

In the days of the caveman, the human species hunted for food.  If they didn’t hunt, they didn’t eat.  It was a different life.  Diets and calorie counting were irrelevant.  Today, food is readily available, and has tipped to the other extreme, over-eating.

Training Aspects Voorhees Cherry Hill Marlton Personal Trainer

Three signals need to be avoided and understood to help overcome your weight gain.

Appetite- “Sure, I can eat.”  (Sound familiar?)  Of course you can eat, the body has plenty of storage available (fat), but is there a need to eat right this moment?

Craving- Someone just had a full dinner at 7pm it’s now 8pm.  They think “I’d love a piece of ice cream cake right now,” when they just ate a nice dinner not too long ago.  The body does not need any more energy (food), but the mind has a craving—a mental obstacle—looking to add to storage (fat).

Hunger- “I’m starving! I haven’t eaten in hours.”  This is also bad.  When the body starves, the body enters into starvation mode.  This means that metabolism slows down and tries to make all the body’s processes more efficient (starvation mode article, coming soon).  The issue is the loss of muscle, which in turn slows metabolism.

The three signals can be summed up as entertainment/ interest (appetite), desire (craving), and a requirement (hunger).  An interest can be overlooked, a desire is a want but not a need, and a requirement is essential. Of the three, the one you have the most control over is hunger.  Eat consistently throughout the day and keep yourself from hunger.

When a friend asks to have lunch but you just ate, you can still join them; just don’t eat a full meal. Grab a low calorie drink, hot tea, water, or an appetizer, small salad, soup (obviously a light salad or soup). This will help you control your appetite. As we mentioned earlier, you will always be able to eat.  It’s important to keep in mind that just because you can, does not mean you should.

Training Aspects Voorhees Cherry Hill Marlton Personal Trainer

When you’re sitting around and you have a craving/a desire for cake. Fill that craving with something else.  For some, drinking a full glass of water helps them curb the craving.  Others may prefer smoothies (non-yogurt or ice cream based), using whey protein shakes (there are many different flavors; find one you’ll like).  Once you eat something, the craving will be easier to overcome.

Summing it all up, it’s important to know what your body is telling you and understanding how to appropriately deal with the signals. If you understand when your body needs something over when it wants something, then you will be able to better regulate how your body moves, looks and feels.

By: Kirill Vaks

Fitness and exercise specialist

BA, CSCS, ACSM-cpt, NFPT-sns  

 

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  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

carbs for weight loss and fat burning

Fats, Proteins, Carbs: Macro-nutrient Density

Macro-nutrient density

Now that we’re building a healthy mind set, it’s important to have at least a basic understanding of what’s good and what’s better left at the store.

Macro-nutrients: Macro-nutrients are nutrients which fuel the body. The main three are carbohydrates, proteins and fats.

carbs for weight loss and fat burning
2 Types of Carbohydrates:

  1. Simple- need little if any digestion (meaning easily stored), examples would be “fat free” processed foods, jellies, candy, sweetened cereal, wonder bread.
  2. Complex- are chains needed to be broken down/digested. The longer it takes to break down the chain, the better (meaning if you’re inactive, it won’t store as quickly). Examples of complex carbohydrates: whole wheat spaghetti, whole wheat bread (3g of fiber or more), brown rice, vegetables, etc.

Key Points ( Carbs are not bad!)

  1. The body’s preferred energy source. Allowing muscular movement, concentration, focus and so on.
  2.  In conjunction with proteins, they are used in the formation of antibodies and in the formation and maintenance of cartilage and bones.
  3. When an overload of sugar is in the blood the hormone, insulin is sent to move the sugar to the muscle , liver or if the two are full then to fat.
  4. Fiber is considered under the carb category, however it yields no calories.
  5. Each gram of a carbohydrate equals 4kcals. 1g=4kcals

 

The Takeaway:

Carbohydrates are meant to keep the body running efficiently as well as effectively. The problem occurs when people who live a sedentary lifestyle take in simple carbs throughout the day, and the body basically sends all the energy straight to storage (fat), due to their inactivity. Solution: if you are inactive, carbohydrates are not the bad guy, it’s the choice usually made that is.  Switch to your favorite vegetable, fruits, nuts, seeds.  When eating, stick to a whole wheat product (not  wheat product) for a list of the good and bad email us.

For athletes or people who are active, it is very important to have sugar post workout, however that is a topic we will cover in a future article (The importance of sugar post workout!)

protein bars make them yourself

The very popular diet nutrient. In every gym, whether the goal is to gain or lose weight, people take protein in extreme amounts. They believe this will allow the muscles to grow and/or lose fat. Proteins are important but should not be 90% of your eating regimen ( example: High protein diets)

Complete vs. Non-complete proteins:

  • Proteins are made up of amino acids. There are 9 Essential amino acids (body cannot produce these). 11 non-essential (your body can produce these on its own). 20 total.
  • A complete protein has all 9 essential amino acids, example, yogurt, eggs, fish, meat, poultry etc.
  • A non-complete protein is missing one or more of the essential amino acids, examples, beans, pasta, rice, peanuts (including peanut butter)

Key points:

  1. Allow the rebuilding of muscle
  2. They allow synthesis and make up of hormones, enzymes, antibodies as well as other key roles in production and development
  3. To find how much protein you need in a day follow the formula below

        Your weight in Kilograms (Divide pounds by 2.2, that will give you your kg weight)
example:  160lbs/2.2= 73kg

        When you get your kg weight multiply by .8-1g/kg if you are the avg. person. (athletes can range between 1.2-2g)

73kg x .8= 58g

  1. For each gram of a protein equals 4kcals. 1g=4kcals


The Takeaway:

Protein plays a huge role in our ability to sustain life; however, this does not mean that you should try to live off of protein. One of protein’s weakest roles is the ability to efficiently produce energy for the body (can’t be good at everything). An extended amount of time of increased protein intake forcing your body to break protein down for energy can cause other serious effects.

Fats:lose wieght and burn body fat

One of my favorites, as mentioned in a previous article, eating fats doesn’t make you fat! However, eating too much bad fat can make you fat (but that’s with anything).

Types of fats:

Saturated – Over consumption can elevate blood cholesterol levels, especially LDL (the bad cholesterol). Typically saturated fat is found mostly in animal fats and tropical oils. They are solid at room temperature.

UnsaturatedSticking to the basics, we will keep mono- unsaturated and poly unsaturated together as just unsaturated. Studies have shown unsaturated fats can help increase HDL (good cholesterol). Unsaturated fats typically come from plant sources. As with everything, too much of a good thing can be bad, make sure to still limit your fat intake to about 20-25 % of your diet.

Trans– This one is interesting because it is not a natural fat. We (humans) actually created Trans Fats (“YaY”), the chemical process is called hydrogenation. This is where a mostly unsaturated fat is “hydrogenated” to make it more saturated and thus more solid at room temperature (imagine that in your intestines).

Key points:

  1. After 30 minutes of activity, carbohydrate stores are exhausted and the body must turn to its reserves of fat for energy.
  2.  Other bodily functions of stored lipids include insulation and formation of a protective cushion for the skeleton and internal tissues and organs.
  3. Fat is needed for the absorption of several nutrients, including vitamins D, E, A, and K. These vitamins are known as fat soluble vitamins.
  4. Each gram of fat equals 9kcals. 1g=9kcals
  5. Though you get more energy in a gram of fat, it takes the body a longer time to use it as energy and that is why carbs are the preferred energy source of the body.

The Takeaway:

Fats are an important part of a nutrition regimen and they allow various functions to happen in the body. From absorption, organ protection, insulation to energy production when glycogen (muscles’ stored energy) stores are running low, fats help keep the body running in an organized fashion.

In summary:

To keep your body strong mentally, physically, and internally, you must ingest all three macronutrients. They all play an important role in the body. Instead of getting rid of one of them due to hype for a month and then going back to your old ways, make a change of which ones you ingest and how often. All your goals will be achieved, but rushing them is not the way to overcome this particular obstacle.
weight loss and healthy habits for athletic and personal performance.

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

 

Suggested Articles:
*Starvation mode deciphered
*7 training myths futhter reviewed 
Suggested Video:
*Sugar after exercise?
 

Take action… Now! 

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  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Training Aspects personal training, Nutrition, Sports performance and goal setting.

Eat with Purpose:4 steps to fitness success

4 steps to Success weight loss success

healthy habits for successRight now, we’re developing a healthy fitness mindset.  You wrote down three days of everything that you have ingested (food and liquid, even that little tootsie roll that you may have forgotten).  You have a good idea of what changes you have made and have stuck to them with no problem.  Give it 21 days to create the habit; if that’s not enough, go longer!  The point is to replace the old unhealthy habits with new, healthy and realistic habits.  Now, if you’ve had any trouble adjusting your nutrition regimen, these four steps will help.

Personal trainer step#1:

Increase water consumption: The first one which honestly is the easiest for some and extremely hard for others is drinking more fluid throughout the day. The preferred liquid of choice is water. Water comprises about three quarters of the human mass and plays a major role in the composition of every cell.  Inadequate water consumption can reduce protein synthesis, which in turn will slow your metabolism down.  Without naming anything else, you can see how just adding more water into your diet can help your body be more effective and is always the first step to changing a diet. If you are not a big water drinker, you can add lemon or a fruit of your choice, drink teas (preferably without caffeine or  added sugar!) or Emergence packets for flavor. Final note on this topic, try to stay away from any type of soda, diet or regular. (Training Aspects Weight loss)

Personal trainer step#2:

Decrease added sugar:  I don’t like kcal counting!  I don’t feel like it’s something most people like to do either.  I assume most wouldn’t like to count added sugar.  However, go back to your journal and look up what you ate and check the nutrition facts on it.  Popular iced tea drinks (Snapple, Arizona), soda, and plenty of others have 45grams (if not more) of added sugar in a full bottle (check the serving size).  Count up the amount of sugar you are taking in daily and try to cut that down by at least 1/3rd.  Even with your coffee/tea, if you can use one packet of sugar instead of two or three, that can make a difference.  Try to stick to yogurts with less than 16grams of sugar.  They will still taste good. (Decrease body fat)

Personal trainer step #3:

Decrease fried foods: There really isn’t much more to say on this topic.  If you’re eating chicken, turkey fish, whatever else, bake it, grill it, or even broil it (Foreman grill—cheap and easy) but do not fry it!  You do not need it and I promise you that your body doesn’t, either. (Increase muscle tone)

Personal trainer step #4:

Increase fiber intake: This is another step that will go a long way.  On average, it’s important to have between 25-35g of fiber a day (women on the lower end and men on the higher end of those numbers). Besides making sure you go regularly, fiber regulates your blood sugar, improves G.I. health and function, can help prevent colon cancer, and help lower bad cholesterol (LDL).  Fiber is mostly found in complex carbohydrates (fruits, vegetables brown rice etc.), nuts, beans, seeds. You can also add fiber to your food, for example, Metamucil. (Become a more lean you!)

Most people I begin working with, can add at least 2 of these if not all of them without needing too much willpower.  Keeping in mind that you are still developing a healthy nutritional lifestyle, each person is unique, so adding any of these will help you in your journey to success!

Quote of the week:

 “Time spent wishing is time wasted!”

Training Aspects personal training, Nutrition, Sports performance and goal setting.

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

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*5 salad bar don’ts
*Improve your workout
*Get rid of these 4 excuses

Suggested video:
* Interval eating

 

Take action… Now! 

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  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043