One of the biggest obstacles for a new fitness enthusiast to overcome is the soreness that comes with using muscles that haven't been used in decades. During infancy, we're learning to fire muscles all over the place. As we grow, spend increasingly more hours in flexion, and use less and less of our God-given ranges of motion, our bodies devolve from the machines of movement they were designed to be into blobs of tension, immobility, and sometimes pain.
Since you're a part of the Beachbody® family, you know that spending the majority of your day on your duff isn't doing your body any favors. Being able to move well is a key component of the success that you decided on and committed to!
Oh, those aching muscles!
If you're feeling a little bit stiff and sore after your first few days of working out again, don't despair. It's totally natural. If you haven't exercised in a while, then the several dozen squats, kicks, push-ups, or gingas that you did over the past day or two certainly placed a demand on your body that it hasn't been used to. That means your muscles got a pump like they haven't had in quite a while, unless you've been doing similar movements in your prior exercises or your daily life. Even if you already work out with some regularity, a significant change in your routine can be enough to leave your body nice and achy. Don't believe me? Just ask any athlete how he or she feels when the strength and conditioning coach throws a new program into the mix.
While some will tell you that the discomfort of soreness is nothing to concern yourself with, others might use those aching muscles as an excuse to skip a day or two or three, derailing a solid start to a successful workout program. While pain is nothing to trifle with, as it can clearly lead to or indicate injury, don't use it as justification to bail out on training. I might have a solution for you that's simple enough to use and seriously effective when properly used!
Enter the foam roller.
When I first saw the foam roller in different exercise routines in the gym, I admit it . . . I wasn't exactly impressed. The trainers who I saw back then were focused on using the foam roller as an instability device, training their clients to position the roller across or along the spine to perform different crunch-like exercises. Now while I absolutely recognize the worth of some core engagement exercises that rely on instability training, some of what I saw looked like little more than very poorly taught stupid human tricks.
Fast forward a few years to the Russian Kettlebell Challenge Level 2 certification workshop with former world-class gymnast, powerlifting record holder, and ultra-marathoner Mark "Rif" Reifkind. Rif was teaching a section of the workshop that centered on the foam roller, and his SMFR approach to the roller was completely different from what I'd seen before.
SMFR . . . No, it's not what you're thinking!
SMFR stands for Self-Myofascial Release, a rather long and fancy word for self-massage. As muscles work, they generate metabolic wastes, such as lactic acid. As those wastes build up in the muscles, they create a balloon effect, making the muscles swell up. While a larger muscle certainly might look cosmetically appealing, the congestion in the muscle tends to make its fascial envelope stretch taut, unable to contract more fully or relax more freely until the extra fluid is moved out. Light massage techniques, such as Swedish, serve to help push these metabolites out of the muscle bed, allowing for a quicker recovery and return to training.
Muscles that "knot up" have trigger points. Trigger points tend to be indicative of more chronic problems, either in movement or posture or exertion. These trigger points can occur at different depths, depending on which section of the muscle is being engaged most with the movements or exercises that are being performed. The fascial membrane that surrounds muscles or the muscle fibers themselves can contract. When the body senses that the level of exertion is above the contractile strength or endurance of the myo (muscular) or fascial tissues involved, the body knots up those fibers as a survival strategy. The only problem with that strategy is that those knots inhibit movement and cause pain.
Not all created equal?
Foam rolling helps address the problems of muscle congestion and trigger points by mechanically pressing into the muscle. That said, there are different types of rollers that best address the different problems you might face. A smooth, soft roller is generally more effective for the more superficial trigger points and for moving the metabolites out of congested muscles. A roller with uneven surfaces, such as the RumbleRoller™, is ideal for getting into the deeper trigger points and more deep tissue approaches.
If you're someone who tends to like deep pressure in a massage, go for the RumbleRoller. If deeper pressure tends to be too uncomfortable for you, go for the smoother roller. The important thing to remember in self-myofascial release is that rolling can feel uncomfortable at the outset. When you find the muscles that are congested or triggered up, the pressure of the roller may cause a bit of discomfort. Roll your body just to the edge of the discomfort. Focus on relaxing the muscles on the roller and breathe. As your nervous system responds to the pressure, it will learn to relax the trigger points on the roller and restore the contractile ability of the muscle.
Ready, aim, fire!
The first thing I did when I started rolling was to look for every place on my body that was sore and try to roll them out . . . Bad decision. The muscles that are the most chronically uncomfortable are usually those that are paying the price for other muscles that either aren't firing enough or are so knotted up that they're not allowing proper movement. The trick to using your foam roller in the most effective manner is really to look for the places in your body that aren't obviously hurting but are restricting your movement.
In one of my earliest video clips for Beachbody, I spoke about plantar fasciitis, pain along the underside of the foot. One of the key areas to roll when first trying to deal with plantar fasciitis should be the calf muscles. Using the roller, slowly go back and forth along the muscle, consciously trying to relax as much as possible and going as slowly as possible. When you find the "hot spots," stay on them, relax some more, and go back and forth a few times until the trigger point releases. You might be pleasantly surprised to find out that the chronic pain in your foot actually had its roots in your calf!
Foam rolling is a prime feature in the upcoming Beachbody Tai Cheng™ program developed by Dr. Cheng and due out in early 2012! Keep your eyes peeled!
Tuesday, December 27, 2011
10 Tips to Keep Ladies Hot and Healthy ~ By Sarah Stevenson
"How can a woman be expected to be happy with a man who insists on treating her as if she were a perfectly normal human being?"
—Oscar Wilde
According to the latest statistics, beauty is a $32.2 billion industry—so I'm guessing it's a topic of interest for most women (myself included). Luckily, this no longer means slapping on some lipstick and bleaching our hair to make the boys in our lives drool. Women are starting to define beauty on their own terms, not only seeing it as an external goal but also an internal adventure. It's about looking and feeling great.
We've all heard how men get better with age and women, well, not so much. With examples like Audrey Hepburn, Sophia Loren, and Raquel Welch, it's time to prove that old chestnut wrong. I believe women can stay just as hot and healthy as men. Here's how to do it.
For beautiful skin: Make sure you are protecting your skin from the sun by wearing sunscreen before going outside and reapplying every 2 hours. Also, keep away from too much exposure between the hours of 10 AM and 4 PM. Smoking is a no-no when it comes to skin. It causes wrinkles and makes you look older. Be sure to ask your doctor for ways to quit if you're struggling on your own. It's also important to eat a healthy diet. Last but not least, keep your stress levels down to avoid breakouts and other skin problems.
For beautiful hair: Beautiful, lustrous hair is a characteristic of health. It's also a characteristic of hotness. (Think Cindy Crawford or Angelina Jolie and you get my point.) As we age our hair tends to get thinner and lose its color and shine. A balanced, healthy diet helps create beautiful hair. Integrate foods high in protein including meats, eggs, beans, and nuts. Look for foods high in essential fatty acids, Omega-3s—tuna, salmon, peanut butter, almonds, walnuts, sunflower oil, canola oil, olive oil, and safflower oil. Last but not least, eat foods high in iron including dark greens, beans, raisins, red meats, and egg yolks.
For a beautiful smile: A beautiful smile is super hot. If you're looking for a natural, cheap way to whiten your teeth, you can use baking soda. Due to its gritty nature, it's able to erase stains on the teeth. Just dip your toothbrush in water then baking soda and brush away the grime. Peroxide is also a great whitener. Take equal parts water and 3 percent household hydrogen peroxide, swish it around your mouth for 30 seconds (do not swallow) and ta-da! You have whiter teeth in seconds.
For beautiful eyes: "Baby, your father must be a master thief, cuz he stole all the stars in the sky and put them in your eyes." Our eyes are one (two) of our most precious commodities. One of the most common problems these days is eyestrain due to staring at the computer or phone for long periods of time. This can sometimes have long-term damage—take breaks often. It's also important to have UV protective eyewear when exposed to the sun. Eating a healthy, balanced diet is very important for eyes. Carrots and sweet potatoes contain beta-carotene that helps ward off macular degeneration and cataracts, as do foods rich in vitamin C, such as broccoli, bell peppers, and brussels sprouts. Spinach is also a great food for the eyes; it contains vitamin C, antioxidants, and carotene that can protect your eyes from the sun.
For healthy bones: Judy Stenmark, CEO of Osteoporosis Australia, suggests that the best ways for a woman to maintain healthy bones are: 1.) Eat foods rich in calcium, such as milk, cheese, yogurt, broccoli, baked beans, oranges, apricots, almonds, walnuts, and salmon. 2.) Exercise to help build and maintain strong bones. Yoga is a very gentle and productive way to strengthen your bones. 3.) Maintain healthy hormone levels, specifically estrogen, which helps women absorb calcium. 4,) Consume vitamin D, which helps you absorb calcium. The best way to do this is safe amounts of sun exposure; "about 6 to 15 minutes of incidental sunlight, 4 or 6 times a week, supplies an adequate dose," says Stenmark.
For healthy hearts: Heart disease is currently the leading cause of death in women. There are many things that need to be addressed when promoting a healthy heart. According to the American Heart Association, one should avoid smoking, maintain a healthy weight, exercise at least 30 minutes a day, and eat a healthy, balanced diet. Foods that will help keep your heart healthy are high in Omega-3 fatty acids. Research studies suggest that fatty acids slow down the production of artery plaque. Omega-3s can also ward off inflammation, blood clots, and keep your blood pressure at safe levels. Load up on foods like salmon, tuna, oatmeal, flaxseed, almonds, and walnuts. Many fruits and vegetables also have vitamins and minerals that will keep your arteries free of cholesterol-induced plaque. Include apples, grapes, tomatoes, berries, spinach, chard, and garbanzo beans in your diet to keep your pipes clean.
For hot bodies: This is an obvious one, I know. You have 1,440 minutes in every day. Set 30 of those aside for exercise. As a certified yoga instructor, I make it my personal mission to convince the world that you need to integrate exercise into your life, just like you integrate brushing your teeth. I meet a countless number of people each and every week that come to my yoga classes under the supervision of medical doctors. Exercise can keep you young and healthy both on the inside and out. It's important that you enjoy yourself while exercising, so you will be encouraged to continue and get your heart rate up, so that you jump-start your metabolism.
Keep your hormones in check: When a woman's hormones are off, the whole world knows it. But more importantly, she feels it. Hormones are important chemicals in the body that are responsible for transferring information from one cell to another. Hormones affect every part of your being, both internally and externally. You can help regulate your hormones by decreasing stress, increasing exercise, and eating a healthy diet. Eating hormone-free foods that are high in Omega-3 and Omega-6 fatty acids can help regulate hormones in your system. You can find your Omegas in vegetable oils, fish oils, nuts, and seeds. Eating lots of fruits and veggies will keep you stocked up on vitamins and minerals as well. Soy products should be consumed in moderation to avoid an overabundance of estrogen production. Always keep in mind that you may need to work with a doctor in order to get the proper treatment should problems persist.
For intellect: Imagine your brain as a forest. Your brain cells or neurons would be tree trunks, and your dendrites would be the branches growing from the trunks and forming the canopy of the brain. When you begin to age, your brain cells start to lose the tree branches that connect neurons to other neurons. You need these tree branches to help facilitate thoughts. When they deteriorate, you can become forgetful and lose proper functioning skills. Current scientific research suggests that exercise is actually the best combatant against mental decline. Dr. Fred Gage at the Laboratory of Genetics at the Salk Institute conducted a scientific research study involving mice running on wheels. He found that the mice that participated in exercise were able to easily find their way through mazes, and scored significantly higher on rodent IQ tests than those who were not able to exercise. So if a few spins on the wheel do that, imagine what a round of P90X® can do!
For a beautiful soul: Stated beautifully by Audrey Hepburn, "For beautiful eyes, look for the good in others. For beautiful lips, speak only words of kindness. And for poise, walk with the knowledge that you are never alone." Ladies, beauty is so much more than your physical body. The most beautiful thing about women is our own unique expression of self in this world. Women must cultivate an inner, timeless beauty that will only flourish as we age. It is important that you continually check in internally to make sure you are integrating pleasurable, centering activities. Meditation, exercising, reading, and spending time with friends and family that love you are all amazing soul foods. Begin creating a "Bliss List" today, documenting all the activities that make you happy, and be sure to integrate several of those things in your everyday life.
Ladies, life is short and we only get one ride around the world in this body of ours. You are beyond blessed for having been given the honor of being a woman. Be the best you can be, and always honor your body, mind, and soul in order to stay "hot and healthy." Age does not define your worth, YOU DO!
—Oscar Wilde
According to the latest statistics, beauty is a $32.2 billion industry—so I'm guessing it's a topic of interest for most women (myself included). Luckily, this no longer means slapping on some lipstick and bleaching our hair to make the boys in our lives drool. Women are starting to define beauty on their own terms, not only seeing it as an external goal but also an internal adventure. It's about looking and feeling great.
We've all heard how men get better with age and women, well, not so much. With examples like Audrey Hepburn, Sophia Loren, and Raquel Welch, it's time to prove that old chestnut wrong. I believe women can stay just as hot and healthy as men. Here's how to do it.
For beautiful skin: Make sure you are protecting your skin from the sun by wearing sunscreen before going outside and reapplying every 2 hours. Also, keep away from too much exposure between the hours of 10 AM and 4 PM. Smoking is a no-no when it comes to skin. It causes wrinkles and makes you look older. Be sure to ask your doctor for ways to quit if you're struggling on your own. It's also important to eat a healthy diet. Last but not least, keep your stress levels down to avoid breakouts and other skin problems.
For beautiful hair: Beautiful, lustrous hair is a characteristic of health. It's also a characteristic of hotness. (Think Cindy Crawford or Angelina Jolie and you get my point.) As we age our hair tends to get thinner and lose its color and shine. A balanced, healthy diet helps create beautiful hair. Integrate foods high in protein including meats, eggs, beans, and nuts. Look for foods high in essential fatty acids, Omega-3s—tuna, salmon, peanut butter, almonds, walnuts, sunflower oil, canola oil, olive oil, and safflower oil. Last but not least, eat foods high in iron including dark greens, beans, raisins, red meats, and egg yolks.
For a beautiful smile: A beautiful smile is super hot. If you're looking for a natural, cheap way to whiten your teeth, you can use baking soda. Due to its gritty nature, it's able to erase stains on the teeth. Just dip your toothbrush in water then baking soda and brush away the grime. Peroxide is also a great whitener. Take equal parts water and 3 percent household hydrogen peroxide, swish it around your mouth for 30 seconds (do not swallow) and ta-da! You have whiter teeth in seconds.
For beautiful eyes: "Baby, your father must be a master thief, cuz he stole all the stars in the sky and put them in your eyes." Our eyes are one (two) of our most precious commodities. One of the most common problems these days is eyestrain due to staring at the computer or phone for long periods of time. This can sometimes have long-term damage—take breaks often. It's also important to have UV protective eyewear when exposed to the sun. Eating a healthy, balanced diet is very important for eyes. Carrots and sweet potatoes contain beta-carotene that helps ward off macular degeneration and cataracts, as do foods rich in vitamin C, such as broccoli, bell peppers, and brussels sprouts. Spinach is also a great food for the eyes; it contains vitamin C, antioxidants, and carotene that can protect your eyes from the sun.
For healthy bones: Judy Stenmark, CEO of Osteoporosis Australia, suggests that the best ways for a woman to maintain healthy bones are: 1.) Eat foods rich in calcium, such as milk, cheese, yogurt, broccoli, baked beans, oranges, apricots, almonds, walnuts, and salmon. 2.) Exercise to help build and maintain strong bones. Yoga is a very gentle and productive way to strengthen your bones. 3.) Maintain healthy hormone levels, specifically estrogen, which helps women absorb calcium. 4,) Consume vitamin D, which helps you absorb calcium. The best way to do this is safe amounts of sun exposure; "about 6 to 15 minutes of incidental sunlight, 4 or 6 times a week, supplies an adequate dose," says Stenmark.
For healthy hearts: Heart disease is currently the leading cause of death in women. There are many things that need to be addressed when promoting a healthy heart. According to the American Heart Association, one should avoid smoking, maintain a healthy weight, exercise at least 30 minutes a day, and eat a healthy, balanced diet. Foods that will help keep your heart healthy are high in Omega-3 fatty acids. Research studies suggest that fatty acids slow down the production of artery plaque. Omega-3s can also ward off inflammation, blood clots, and keep your blood pressure at safe levels. Load up on foods like salmon, tuna, oatmeal, flaxseed, almonds, and walnuts. Many fruits and vegetables also have vitamins and minerals that will keep your arteries free of cholesterol-induced plaque. Include apples, grapes, tomatoes, berries, spinach, chard, and garbanzo beans in your diet to keep your pipes clean.
For hot bodies: This is an obvious one, I know. You have 1,440 minutes in every day. Set 30 of those aside for exercise. As a certified yoga instructor, I make it my personal mission to convince the world that you need to integrate exercise into your life, just like you integrate brushing your teeth. I meet a countless number of people each and every week that come to my yoga classes under the supervision of medical doctors. Exercise can keep you young and healthy both on the inside and out. It's important that you enjoy yourself while exercising, so you will be encouraged to continue and get your heart rate up, so that you jump-start your metabolism.
Keep your hormones in check: When a woman's hormones are off, the whole world knows it. But more importantly, she feels it. Hormones are important chemicals in the body that are responsible for transferring information from one cell to another. Hormones affect every part of your being, both internally and externally. You can help regulate your hormones by decreasing stress, increasing exercise, and eating a healthy diet. Eating hormone-free foods that are high in Omega-3 and Omega-6 fatty acids can help regulate hormones in your system. You can find your Omegas in vegetable oils, fish oils, nuts, and seeds. Eating lots of fruits and veggies will keep you stocked up on vitamins and minerals as well. Soy products should be consumed in moderation to avoid an overabundance of estrogen production. Always keep in mind that you may need to work with a doctor in order to get the proper treatment should problems persist.
For intellect: Imagine your brain as a forest. Your brain cells or neurons would be tree trunks, and your dendrites would be the branches growing from the trunks and forming the canopy of the brain. When you begin to age, your brain cells start to lose the tree branches that connect neurons to other neurons. You need these tree branches to help facilitate thoughts. When they deteriorate, you can become forgetful and lose proper functioning skills. Current scientific research suggests that exercise is actually the best combatant against mental decline. Dr. Fred Gage at the Laboratory of Genetics at the Salk Institute conducted a scientific research study involving mice running on wheels. He found that the mice that participated in exercise were able to easily find their way through mazes, and scored significantly higher on rodent IQ tests than those who were not able to exercise. So if a few spins on the wheel do that, imagine what a round of P90X® can do!
For a beautiful soul: Stated beautifully by Audrey Hepburn, "For beautiful eyes, look for the good in others. For beautiful lips, speak only words of kindness. And for poise, walk with the knowledge that you are never alone." Ladies, beauty is so much more than your physical body. The most beautiful thing about women is our own unique expression of self in this world. Women must cultivate an inner, timeless beauty that will only flourish as we age. It is important that you continually check in internally to make sure you are integrating pleasurable, centering activities. Meditation, exercising, reading, and spending time with friends and family that love you are all amazing soul foods. Begin creating a "Bliss List" today, documenting all the activities that make you happy, and be sure to integrate several of those things in your everyday life.
Ladies, life is short and we only get one ride around the world in this body of ours. You are beyond blessed for having been given the honor of being a woman. Be the best you can be, and always honor your body, mind, and soul in order to stay "hot and healthy." Age does not define your worth, YOU DO!
Monday, December 5, 2011
Stay Active, Beat Cancer! ~ Liz Davies
Here is a Guest Blog from an Awesome young lady! Thank you Liz!
Staying active is increasingly becoming a big part of the recovery process for cancer patients. Many people with cancer undergo more than one type of cancer treatment and exercises is proven to aid in weight management, increase pain tolerance, and also helps keep a positive mindset throughout the entire process. These are just a few ways exercise benefits cancer patients but it definitely proves that the days of resting in bed to get rid of an illness are gone! More evidence every day is being found to prove how much more beneficial an active lifestyle is compared to a sedentary one.
One major side effect of typical cancer treatments is the change in body mass. One can either go through a substantial weight loss or weight gain, and it is often hard to manage. Different treatments affect the body differently but patients also often go through bone and muscle mass loss as well as difficulty with weight management. It is important for people to keep an eye on these issues. Exercise is an excellent way to curb the effects of bone and muscle mass loss while maintaining a healthy, appropriate weight.
The most benefits from exercise will not come about if someone is doing the wrong amount. Too much or too little physical activity will not be beneficial. Doctors recommend cancer patients do the same amount of exercise they would if they were healthy. The suggested amount of exercise is about thirty minutes of moderate exercise a day. This should include different variations of stretching, cardio, and strength training. As a note of precaution: exercising in public places for people undergoing chemotherapy should be done with caution because the immune system is weakened at this time.
Not only are there many physical benefit of exercise for cancer patients but some of the biggest benefits are mental. Fighting cancer is a strenuous battle and any way people can focus on overcoming the disease and staying healthy is important. Exercise can be just the push in motivation cancer patients need to get through the stress of the disease.
Doctors will no longer be prescribing rest to cancer patients. Exercise will be a common form of treatment alongside the common forms of treatment like surgery, radiation and chemotherapy. Exercise will be for people going through surgery for brain cancer to people receiving chemotherapy for mesothelioma. Physical activity will be seen as a way to help aid the body in the healing process.
Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.
Staying active is increasingly becoming a big part of the recovery process for cancer patients. Many people with cancer undergo more than one type of cancer treatment and exercises is proven to aid in weight management, increase pain tolerance, and also helps keep a positive mindset throughout the entire process. These are just a few ways exercise benefits cancer patients but it definitely proves that the days of resting in bed to get rid of an illness are gone! More evidence every day is being found to prove how much more beneficial an active lifestyle is compared to a sedentary one.
One major side effect of typical cancer treatments is the change in body mass. One can either go through a substantial weight loss or weight gain, and it is often hard to manage. Different treatments affect the body differently but patients also often go through bone and muscle mass loss as well as difficulty with weight management. It is important for people to keep an eye on these issues. Exercise is an excellent way to curb the effects of bone and muscle mass loss while maintaining a healthy, appropriate weight.
The most benefits from exercise will not come about if someone is doing the wrong amount. Too much or too little physical activity will not be beneficial. Doctors recommend cancer patients do the same amount of exercise they would if they were healthy. The suggested amount of exercise is about thirty minutes of moderate exercise a day. This should include different variations of stretching, cardio, and strength training. As a note of precaution: exercising in public places for people undergoing chemotherapy should be done with caution because the immune system is weakened at this time.
Not only are there many physical benefit of exercise for cancer patients but some of the biggest benefits are mental. Fighting cancer is a strenuous battle and any way people can focus on overcoming the disease and staying healthy is important. Exercise can be just the push in motivation cancer patients need to get through the stress of the disease.
Doctors will no longer be prescribing rest to cancer patients. Exercise will be a common form of treatment alongside the common forms of treatment like surgery, radiation and chemotherapy. Exercise will be for people going through surgery for brain cancer to people receiving chemotherapy for mesothelioma. Physical activity will be seen as a way to help aid the body in the healing process.
Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.
Tuesday, November 8, 2011
7 Tips for Portion Control ~ By Joe Wilkes
An interesting 2009 study published in the Annals of Internal Medicine took a look at cookbook recipes over the last several decades (with an emphasis on recipes in The Joy of Cooking). It found that calorie counts per serving have gone up dramatically as authors have increased portion sizes to conform to new cultural norms. Where the 1936 edition of the kitchen classic averaged 268 calories per serving, the most recent edition in 2006 averaged 384 calories. The study theorized that lower costs of food and larger plate sizes are part of the reason for the increase, but nutritionist Marion Nestle says that mainly it's just a reflection of people becoming accustomed to eating more and more per meal. What can we do to monitor and control portion sizes? Here are some ideas:
Downsize your plate. One issue the study pointed out is that the average plate size has grown over the years, and the amount of food served on those plates has kept pace with that increase. Instead of breaking out the big dinner plate, try eating your dinner off a salad or dessert plate. The smaller plate will make the amount of food look larger by proportion, a visual cue that will trick your brain into thinking you're eating more. Plus you can trade in your big dinner fork for a more petite salad fork, which will also help to slow down any shoveling behavior you might be tempted to engage in at the dinner table.
Divide and conquer. When you're cooking more than one serving of something, immediately store the prospective leftovers in single-serving containers. By putting out the entire dish, you run the risk of not having any leftovers at the end of the meal. Depending on what the meal is, I divide my food onto two plates—one for that meal and one for lunch the next day. And as a side benefit, this can help you tighten your wallet while you tighten your waistline.
Count it down. If you eat your reasonably sized portion of food in the dining room/living room/den/bedroom/bathroom, etc., and leave the leftovers in the kitchen, it will make this next step a lot easier. Here's the scenario: You've finished your first portion, and yet you still want more. This is far from atypical, especially if the big plate of leftovers is sitting in front of you, tempting you, calling to you—maybe just a half a spoonful or maybe just a pick at the serving platter with your fork (just the good parts, of course). That couldn't possibly have more calories, right? Wrong. The calories from the food you sneak in after you finish eating are as potent as the calories from the food you're served. The good news is that if you can hold off, you won't be hungry for long.
After you have a decent-sized portion of food, it takes your brain about 20 minutes to get the message from your stomach that you're full. So try this: Before you reach for seconds, glance at your wristwatch or the clock on the wall. Spend the next 20 minutes chatting with your dining companions, or if you're eating alone, check out the newspaper, read a magazine article, or play along with a round of Jeopardy!® on TV. Then, after 20 minutes, see if you're still starving for another bowl full of whatever. Chances are that your cravings will have disappeared. If they haven't, maybe you do still need a little more food to achieve satiety. Review what you ate before, and if the calorie count seems low, treat yourself to a little extra. Or, if the calorie count seems about right or high for a regular meal and you're still hungry, fill up on some low-cal veggies or have a big glass of water. Sometimes it's easy to confuse thirst with hunger.
Embrace your inner child. We're not suggesting that you have candy for dinner. What we do mean is that when you're on the road or out at a restaurant, don't be ashamed to look at the kids' menu. As the adult menu has been supersized to gluttonous proportions, the children's menu often has the most sensibly sized and nutritious options. Check out Debbie Siebers' portion-control tips below, and you'll see that oftentimes the amount of food in a kids' meal is just the right amount for an adult watching his or her figure. Not to mention, if you play your cards right, there could be a free toy in it for you. Out of the mouths of babes . . .
Sharing is good. And while we're getting lessons from the small set, how about sharing? If you're a foodie like me, the hardest part about eating out is passing up all the goodies you want to try on the menu. Instead of ordering too much for yourself, strategize with your fellow diners about how you can maximize the variety of the food instead of the quantity. Most restaurants will be more than happy to provide you with extra small plates so you can split dishes. And make sure you actually split them! Don't dine out with your friend who survives on a nibble here or there and split two dishes; you'll end up eating 80 percent of the food on the table while he or she makes do with a couple of forkfuls. Ever wonder how Top Chef® host Padma Lakshmi keeps her model-like physique while judging up to 12 meals a week? Easy! She doesn't eat everything. Also, when you're figuring out how to eat family-style, make sure that at least one of the dishes is a healthy salad, a non-cream-based soup, or a vegetable dish. That way you and your family can get full without getting fat.
Learn your weights and measurements. As anyone who's a regular reader of this newsletter knows, we're always going on and on about reading labels. And like the calorie, carb, protein, and fat numbers, the serving size is important. This is where the corporate food interests get you a lot of the time, by adjusting the serving size downward to make the nutritional numbers look a little better. As anyone who's recently spent a Saturday night alone with the TV can tell you, the estimate of four servings in a tiny little pint of Ben & Jerry's® or Häagen-Dazs® is wildly optimistic. So when the label indicates 300 calories per serving, that means the whole container has 1,200 calories. And since most of the containers are wider at the top than at the bottom, when you eat what seems to be half the container, it can actually be closer to two-thirds.
It's definitely a big hassle to weigh and measure everything you put in your body every day. Even the most anal-retentive people among us don't have the time and energy to be hauling out the scale and measuring cups for every meal. But it's worth it to at least familiarize yourself with a few standard weights and measures. Try learning what an ounce, a gram, a tablespoon, etc., look like. That way you can at least eyeball how much you're eating. I've yet to meet the person who can make a typical bag of potato chips last for 12 servings.
Give yourself a hand. For an easy guide to portion sizes, use the following guide from Slim in 6® creator Debbie Siebers.
Handy Portion-Control Guide
By Debbie Siebers, creator of Slim in 6
To achieve weight loss—and maintain that healthy weight once you've achieved it—it's crucial to really understand what a portion is. Here's what may prove to be an indispensible tip: Use your hand as a guideline for portion sizes. (If your hands happen to be extra-large or extra-small for your size, adjust accordingly.)
Palm = Proteins: Make protein portions the size of your palm. Protein is found in animal products, like fish, poultry, meats, and cottage cheese. Some veggie protein sources include legumes (beans, etc.), tofu, tempeh, and wheat glutens.
Thumb = Fats: Fats are important, but they're also very dense, so match fat portions to the size of your thumb. Good fat sources are avocados, olive oil, nuts, and seeds.
Fist = Fruits, Grains, etc.: Your bread, fruit, cereal, rice, and grain portions should be about equal to the size of your closed fist. Remember that it's always preferable to consume whole grains.
Hand = Veggies: Open your hand and spread your fingers as wide as you can. That's a good vegetable portion. Raw vegetables are loaded with fiber and nutrients and they contain very few calories.
Downsize your plate. One issue the study pointed out is that the average plate size has grown over the years, and the amount of food served on those plates has kept pace with that increase. Instead of breaking out the big dinner plate, try eating your dinner off a salad or dessert plate. The smaller plate will make the amount of food look larger by proportion, a visual cue that will trick your brain into thinking you're eating more. Plus you can trade in your big dinner fork for a more petite salad fork, which will also help to slow down any shoveling behavior you might be tempted to engage in at the dinner table.
Divide and conquer. When you're cooking more than one serving of something, immediately store the prospective leftovers in single-serving containers. By putting out the entire dish, you run the risk of not having any leftovers at the end of the meal. Depending on what the meal is, I divide my food onto two plates—one for that meal and one for lunch the next day. And as a side benefit, this can help you tighten your wallet while you tighten your waistline.
Count it down. If you eat your reasonably sized portion of food in the dining room/living room/den/bedroom/bathroom, etc., and leave the leftovers in the kitchen, it will make this next step a lot easier. Here's the scenario: You've finished your first portion, and yet you still want more. This is far from atypical, especially if the big plate of leftovers is sitting in front of you, tempting you, calling to you—maybe just a half a spoonful or maybe just a pick at the serving platter with your fork (just the good parts, of course). That couldn't possibly have more calories, right? Wrong. The calories from the food you sneak in after you finish eating are as potent as the calories from the food you're served. The good news is that if you can hold off, you won't be hungry for long.
After you have a decent-sized portion of food, it takes your brain about 20 minutes to get the message from your stomach that you're full. So try this: Before you reach for seconds, glance at your wristwatch or the clock on the wall. Spend the next 20 minutes chatting with your dining companions, or if you're eating alone, check out the newspaper, read a magazine article, or play along with a round of Jeopardy!® on TV. Then, after 20 minutes, see if you're still starving for another bowl full of whatever. Chances are that your cravings will have disappeared. If they haven't, maybe you do still need a little more food to achieve satiety. Review what you ate before, and if the calorie count seems low, treat yourself to a little extra. Or, if the calorie count seems about right or high for a regular meal and you're still hungry, fill up on some low-cal veggies or have a big glass of water. Sometimes it's easy to confuse thirst with hunger.
Embrace your inner child. We're not suggesting that you have candy for dinner. What we do mean is that when you're on the road or out at a restaurant, don't be ashamed to look at the kids' menu. As the adult menu has been supersized to gluttonous proportions, the children's menu often has the most sensibly sized and nutritious options. Check out Debbie Siebers' portion-control tips below, and you'll see that oftentimes the amount of food in a kids' meal is just the right amount for an adult watching his or her figure. Not to mention, if you play your cards right, there could be a free toy in it for you. Out of the mouths of babes . . .
Sharing is good. And while we're getting lessons from the small set, how about sharing? If you're a foodie like me, the hardest part about eating out is passing up all the goodies you want to try on the menu. Instead of ordering too much for yourself, strategize with your fellow diners about how you can maximize the variety of the food instead of the quantity. Most restaurants will be more than happy to provide you with extra small plates so you can split dishes. And make sure you actually split them! Don't dine out with your friend who survives on a nibble here or there and split two dishes; you'll end up eating 80 percent of the food on the table while he or she makes do with a couple of forkfuls. Ever wonder how Top Chef® host Padma Lakshmi keeps her model-like physique while judging up to 12 meals a week? Easy! She doesn't eat everything. Also, when you're figuring out how to eat family-style, make sure that at least one of the dishes is a healthy salad, a non-cream-based soup, or a vegetable dish. That way you and your family can get full without getting fat.
Learn your weights and measurements. As anyone who's a regular reader of this newsletter knows, we're always going on and on about reading labels. And like the calorie, carb, protein, and fat numbers, the serving size is important. This is where the corporate food interests get you a lot of the time, by adjusting the serving size downward to make the nutritional numbers look a little better. As anyone who's recently spent a Saturday night alone with the TV can tell you, the estimate of four servings in a tiny little pint of Ben & Jerry's® or Häagen-Dazs® is wildly optimistic. So when the label indicates 300 calories per serving, that means the whole container has 1,200 calories. And since most of the containers are wider at the top than at the bottom, when you eat what seems to be half the container, it can actually be closer to two-thirds.
It's definitely a big hassle to weigh and measure everything you put in your body every day. Even the most anal-retentive people among us don't have the time and energy to be hauling out the scale and measuring cups for every meal. But it's worth it to at least familiarize yourself with a few standard weights and measures. Try learning what an ounce, a gram, a tablespoon, etc., look like. That way you can at least eyeball how much you're eating. I've yet to meet the person who can make a typical bag of potato chips last for 12 servings.
Give yourself a hand. For an easy guide to portion sizes, use the following guide from Slim in 6® creator Debbie Siebers.
Handy Portion-Control Guide
By Debbie Siebers, creator of Slim in 6
To achieve weight loss—and maintain that healthy weight once you've achieved it—it's crucial to really understand what a portion is. Here's what may prove to be an indispensible tip: Use your hand as a guideline for portion sizes. (If your hands happen to be extra-large or extra-small for your size, adjust accordingly.)
Palm = Proteins: Make protein portions the size of your palm. Protein is found in animal products, like fish, poultry, meats, and cottage cheese. Some veggie protein sources include legumes (beans, etc.), tofu, tempeh, and wheat glutens.
Thumb = Fats: Fats are important, but they're also very dense, so match fat portions to the size of your thumb. Good fat sources are avocados, olive oil, nuts, and seeds.
Fist = Fruits, Grains, etc.: Your bread, fruit, cereal, rice, and grain portions should be about equal to the size of your closed fist. Remember that it's always preferable to consume whole grains.
Hand = Veggies: Open your hand and spread your fingers as wide as you can. That's a good vegetable portion. Raw vegetables are loaded with fiber and nutrients and they contain very few calories.
Monday, October 24, 2011
20 Secrets of Very Fit People ~ By Chalene Johnson, creator of TurboFire®
Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.
Use It or Lose It
Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
Limit caffeine and exposure to even secondhand smoke.
Focus on short-term fitness goals with an emphasis on completing daily exercise.
Keep a daily log of what you're actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid's sandwich there, and ALL of your snacking.
Enjoy an occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation.
Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who's sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
Subscribe to fitness magazines to keep focused on health as an overall way of life.
Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!
Don't compare your body to others'. Instead, work to be your personal best.
If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
Work to take your exercise to new levels of intensity.
Create an exercise schedule the day before instead of leaving it to chance or waiting to "find" the time. If our last three Presidents of the United States can make time to work out every day, you can make time too!
Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.
Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
Limit alcohol intake to special occasions.
Use It or Lose It
Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
Limit caffeine and exposure to even secondhand smoke.
Focus on short-term fitness goals with an emphasis on completing daily exercise.
Keep a daily log of what you're actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid's sandwich there, and ALL of your snacking.
Enjoy an occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation.
Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who's sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
Subscribe to fitness magazines to keep focused on health as an overall way of life.
Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!
Don't compare your body to others'. Instead, work to be your personal best.
If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
Work to take your exercise to new levels of intensity.
Create an exercise schedule the day before instead of leaving it to chance or waiting to "find" the time. If our last three Presidents of the United States can make time to work out every day, you can make time too!
Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.
Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
Limit alcohol intake to special occasions.
Tuesday, October 11, 2011
5 Ways Hydrating Can Keep You from Hurting ~ By Howard Shapiro
You're all set for your 3:00 workout. Pre-workout snack? Check. Exercise clothes? Check. But just when you thought it was safe to Push Play on your P90X DVD, you realize there's one important thing missing: your water bottle!
That little 12-ounce bottle is truly a fitness enthusiast's best friend. After all, adequate fluid intake during a workout is essential for comfort, performance, and safety. And the longer and more intensely you exercise, the more important it is to drink the right kind of fluids.
Here are five important things to know about hydration and exercise:
Water works wonders. Did you know that in 1 hour of exercise, your body can lose a quart or more of water? (If you did, give yourself a big pat on the back.) It's a fact: Water helps replenish your body because of the amount you sweat during a typical workout.
Drinking water throughout your workout has a variety of other benefits too. Your muscles can start to cramp if you don't drink enough. This is because water aids in the removal of lactic acid, which is the primary cause of muscle soreness.
It also helps prevent the dreaded "D" word: dehydration.
Becoming dehydrated can severely hamper your athletic performance, slowing you down and making you feel sluggish. But in extreme cases, it can also cause dizziness, heatstroke, or even death. Last time I checked, none of these seemed like appealing options.
Want to make a preemptive strike against dehydration? Don't wait until you begin your workout to get water into your system. So when should you start, you ask? Great question.
Drink water before, during, and after your workout. Many people tend to forget about drinking before exercise, which can be another major reason for dehydration. None of the water you drink when you start working out makes it into your system quickly enough to help your body. This is why you need to drink about 15 to 20 ounces 2 to 3 hours before you work out in order to hydrate properly. (Sorry, this doesn't include alcoholic beverages.)
It's also vital to stay hydrated while you exercise. Remember to drink 8 to 10 ounces of water approximately every 10 to 15 minutes while you work out, not just when you're thirsty. And once you finish working out? Since your body needs to replenish the electrolytes it lost during exercise, a good sports drink will do the trick quite nicely.
The skinny on sports drinks. Sports drinks are perfect for athletes, or those exercising at a high intensity for 60 minutes or more. These drinks contain fluids that supply the needed calories required for continuous performance.
Be careful though, as most of these drinks add extra calories from sugar, which can wind up hurting your diet if you drink too much. How's that for a catch-22?
The bottom line is there's nothing wrong with sipping on a sports drink throughout your workout, and afterwards to replace essential electrolytes.
Know the signs of dehydration. The first sign is thirst. I know this sounds painfully obvious, but it's true. When the body is dehydrated, it sends a message to the brain that fluids are needed.
The next sign is the ever-annoying muscle cramp. When you sweat, you lose sodium, which causes cramping of large muscle groups. People sweat at different rates, and those who sweat more are at greater risk for cramping.
Next, it's time for a little bathroom break. No, not now—during your workout.
Basically, if your urine is the color of lemonade, you're doing well. If by chance it's leaning toward the color of apple juice, you need to reach for another glass of fluid. Other symptoms of dehydration include headache, poor concentration, fatigue, constipation, disorientation, and light-headedness.
Tips for "wetting" your appetite. Here are a few helpful reminders to ensure that you don't find yourself on the verge of dehydration:
Carry a bottle. Many people find it useful to fill up a big plastic drinking bottle. If you carry it with you all day, you won't find yourself without water when it's time to work out. Plus everyone else is doing it, so you'll look really trendy!
Set a reminder. Set your watch to beep at the top of each hour, or set a periodic computer reminder so you don't forget to drink.
Track your progress. Keep a log of how much you drink. This will help increase awareness and help ensure you're staying on track.
Little by little. Whatever you drink during your workout, take it in frequent small amounts. This proven strategy guarantees that your body will absorb fluids more rapidly and effectively—leaving you energized and well hydrated.
In truth, the dangers of dehydration are real and often overlooked. However, staying hydrated before, during, and after exercise will keep your body's engine running smoothly. You'll be protecting your internal organs and preventing your muscles from getting damaged. I'll drink to that!
That little 12-ounce bottle is truly a fitness enthusiast's best friend. After all, adequate fluid intake during a workout is essential for comfort, performance, and safety. And the longer and more intensely you exercise, the more important it is to drink the right kind of fluids.
Here are five important things to know about hydration and exercise:
Water works wonders. Did you know that in 1 hour of exercise, your body can lose a quart or more of water? (If you did, give yourself a big pat on the back.) It's a fact: Water helps replenish your body because of the amount you sweat during a typical workout.
Drinking water throughout your workout has a variety of other benefits too. Your muscles can start to cramp if you don't drink enough. This is because water aids in the removal of lactic acid, which is the primary cause of muscle soreness.
It also helps prevent the dreaded "D" word: dehydration.
Becoming dehydrated can severely hamper your athletic performance, slowing you down and making you feel sluggish. But in extreme cases, it can also cause dizziness, heatstroke, or even death. Last time I checked, none of these seemed like appealing options.
Want to make a preemptive strike against dehydration? Don't wait until you begin your workout to get water into your system. So when should you start, you ask? Great question.
Drink water before, during, and after your workout. Many people tend to forget about drinking before exercise, which can be another major reason for dehydration. None of the water you drink when you start working out makes it into your system quickly enough to help your body. This is why you need to drink about 15 to 20 ounces 2 to 3 hours before you work out in order to hydrate properly. (Sorry, this doesn't include alcoholic beverages.)
It's also vital to stay hydrated while you exercise. Remember to drink 8 to 10 ounces of water approximately every 10 to 15 minutes while you work out, not just when you're thirsty. And once you finish working out? Since your body needs to replenish the electrolytes it lost during exercise, a good sports drink will do the trick quite nicely.
The skinny on sports drinks. Sports drinks are perfect for athletes, or those exercising at a high intensity for 60 minutes or more. These drinks contain fluids that supply the needed calories required for continuous performance.
Be careful though, as most of these drinks add extra calories from sugar, which can wind up hurting your diet if you drink too much. How's that for a catch-22?
The bottom line is there's nothing wrong with sipping on a sports drink throughout your workout, and afterwards to replace essential electrolytes.
Know the signs of dehydration. The first sign is thirst. I know this sounds painfully obvious, but it's true. When the body is dehydrated, it sends a message to the brain that fluids are needed.
The next sign is the ever-annoying muscle cramp. When you sweat, you lose sodium, which causes cramping of large muscle groups. People sweat at different rates, and those who sweat more are at greater risk for cramping.
Next, it's time for a little bathroom break. No, not now—during your workout.
Basically, if your urine is the color of lemonade, you're doing well. If by chance it's leaning toward the color of apple juice, you need to reach for another glass of fluid. Other symptoms of dehydration include headache, poor concentration, fatigue, constipation, disorientation, and light-headedness.
Tips for "wetting" your appetite. Here are a few helpful reminders to ensure that you don't find yourself on the verge of dehydration:
Carry a bottle. Many people find it useful to fill up a big plastic drinking bottle. If you carry it with you all day, you won't find yourself without water when it's time to work out. Plus everyone else is doing it, so you'll look really trendy!
Set a reminder. Set your watch to beep at the top of each hour, or set a periodic computer reminder so you don't forget to drink.
Track your progress. Keep a log of how much you drink. This will help increase awareness and help ensure you're staying on track.
Little by little. Whatever you drink during your workout, take it in frequent small amounts. This proven strategy guarantees that your body will absorb fluids more rapidly and effectively—leaving you energized and well hydrated.
In truth, the dangers of dehydration are real and often overlooked. However, staying hydrated before, during, and after exercise will keep your body's engine running smoothly. You'll be protecting your internal organs and preventing your muscles from getting damaged. I'll drink to that!
Tuesday, October 4, 2011
Metabolic Efficiency: Working Hard or Working Smart? ~ By Dr. Mark Cheng, L.Ac., Ph.D., FMS
If you're involved in fitness, health, or the pursuit of a lean, toned body, you've undoubtedly heard the word "metabolism." You've probably also heard that the more highly your metabolism functions, the better your results as far as fat loss and maintaining a slim, trim body. But "metabolism" is actually defined by Wikipedia as "the set of chemical reactions that happen in living organisms to sustain life." Simply sustaining life isn't that challenging a goal to aim for. If you're engaged in doing a Beachbody home fitness program, mere survival shouldn't be your standard. Thriving, growing, exceeding, and surpassing should be what you're working toward!
So let's take a closer look at your metabolism to see how to optimize it.
The human metabolic process is broken down into two parts: catabolism and anabolism. Catabolism is the "burning" or digesting of food or fuel sources to provide cells with energy. This is the part of metabolism that provides muscles with the energy to maintain posture and create movement. Anabolism, in turn, uses energy to link chemical compounds together to produce larger molecules, like muscle mass.
For catabolism to be efficient, you need to give your muscles the maximum number of opportunities to burn fuel like fat, carbohydrates, and sugars. So it stands to reason that if you're training your body for the purpose of burning off excess weight, you want to engage the maximum number of muscles in the most efficient and safest manner possible.
One way to think of your body's muscles is as their having two main functions: stability and mobility. Most of the big muscles people develop for cosmetic reasons, with prime examples being the quadriceps muscles of the thighs, the pectoral muscles in the chest, and the deltoid muscles of the shoulders, are centered around dynamic mobility. In other words, they're muscles that allow you to go through a full range of motion. The stabilizing muscles, however, are generally those muscles that are deeper and closer to the joints. These are smaller muscles that include the spinal multifidi, the rotator cuff of the shoulder, and the core musculature of the midsection, and if they're doing their job properly to stabilize your body while you're in motion, they also play a major role in energy consumption.
Don't be fooled, though. While some fitness coaches argue that it's better to focus on the bigger mobility-oriented muscles because they burn more calories, any weakness or poor functionality in the smaller stabilizers can force the prime movers to pull double duty, making them attempt to both stabilize and move at the same time. This kind of inefficiency can overload one muscle group (prime movers) while robbing another group (stabilizers) of training. This scenario can lead to joint dysfunction and pain, which your body reads as a stressor. When it's under stress, your body dumps the stress hormone cortisol into your bloodstream. And cortisol keeps packing the flab on around your midsection.
The bottom line is pretty simple. If you want to look good, you've got to move well. In order to move well, you have to feel good. In order to feel good, your body has to function well. So to get the most out of your metabolism, both in catabolic, fat-burning reactions and anabolic, muscle-building processes, your training has to involve both dynamic, explosive, gross movements and slow, controlled, precise movements—without pain. Pain is a silent enemy that constantly undermines the effectiveness of our workouts and hampers our metabolic efficiency. So to improve the functionality of your training, make sure you incorporate stability and postural training in addition to your dynamic, high-intensity workouts.
The correct mix of stability and dynamic motor control exercises along with explosive, high-output routines can give your body an incredible boost. By training muscles to perform their correct functions, you work more muscle groups with your exercises, perform those exercises more safely, and dramatically drop your risk of injury. Coordinated functioning of both your stabilizers and your prime movers is the essence of metabolic efficiency. As the stabilizers kick in and increase your caloric burn, not only do they consume more calories through their own action, but they also help the prime movers operate more efficiently with more powerful contractions, creating stronger movement and burning even more calories than ever.
If you want to get past the hump of "those last few pounds," "the bulge that won't go away," or "the little spot I'd love to just tone up a little," giving your stabilizers a chance to play in concert with your prime movers will set the stage for great movement. And when you move well, you'll be happy to move more often. As you move more often with metabolically efficient movement patterns, you'll be able to handle higher-intensity fat-sizzling workouts like P90X without the cortisol setting you two steps back for every step forward you take. You'll love how your athletic movements improve, how your quality of life blossoms, and how your lean, healthy, toned body evolves!
So let's take a closer look at your metabolism to see how to optimize it.
The human metabolic process is broken down into two parts: catabolism and anabolism. Catabolism is the "burning" or digesting of food or fuel sources to provide cells with energy. This is the part of metabolism that provides muscles with the energy to maintain posture and create movement. Anabolism, in turn, uses energy to link chemical compounds together to produce larger molecules, like muscle mass.
For catabolism to be efficient, you need to give your muscles the maximum number of opportunities to burn fuel like fat, carbohydrates, and sugars. So it stands to reason that if you're training your body for the purpose of burning off excess weight, you want to engage the maximum number of muscles in the most efficient and safest manner possible.
One way to think of your body's muscles is as their having two main functions: stability and mobility. Most of the big muscles people develop for cosmetic reasons, with prime examples being the quadriceps muscles of the thighs, the pectoral muscles in the chest, and the deltoid muscles of the shoulders, are centered around dynamic mobility. In other words, they're muscles that allow you to go through a full range of motion. The stabilizing muscles, however, are generally those muscles that are deeper and closer to the joints. These are smaller muscles that include the spinal multifidi, the rotator cuff of the shoulder, and the core musculature of the midsection, and if they're doing their job properly to stabilize your body while you're in motion, they also play a major role in energy consumption.
Don't be fooled, though. While some fitness coaches argue that it's better to focus on the bigger mobility-oriented muscles because they burn more calories, any weakness or poor functionality in the smaller stabilizers can force the prime movers to pull double duty, making them attempt to both stabilize and move at the same time. This kind of inefficiency can overload one muscle group (prime movers) while robbing another group (stabilizers) of training. This scenario can lead to joint dysfunction and pain, which your body reads as a stressor. When it's under stress, your body dumps the stress hormone cortisol into your bloodstream. And cortisol keeps packing the flab on around your midsection.
The bottom line is pretty simple. If you want to look good, you've got to move well. In order to move well, you have to feel good. In order to feel good, your body has to function well. So to get the most out of your metabolism, both in catabolic, fat-burning reactions and anabolic, muscle-building processes, your training has to involve both dynamic, explosive, gross movements and slow, controlled, precise movements—without pain. Pain is a silent enemy that constantly undermines the effectiveness of our workouts and hampers our metabolic efficiency. So to improve the functionality of your training, make sure you incorporate stability and postural training in addition to your dynamic, high-intensity workouts.
The correct mix of stability and dynamic motor control exercises along with explosive, high-output routines can give your body an incredible boost. By training muscles to perform their correct functions, you work more muscle groups with your exercises, perform those exercises more safely, and dramatically drop your risk of injury. Coordinated functioning of both your stabilizers and your prime movers is the essence of metabolic efficiency. As the stabilizers kick in and increase your caloric burn, not only do they consume more calories through their own action, but they also help the prime movers operate more efficiently with more powerful contractions, creating stronger movement and burning even more calories than ever.
If you want to get past the hump of "those last few pounds," "the bulge that won't go away," or "the little spot I'd love to just tone up a little," giving your stabilizers a chance to play in concert with your prime movers will set the stage for great movement. And when you move well, you'll be happy to move more often. As you move more often with metabolically efficient movement patterns, you'll be able to handle higher-intensity fat-sizzling workouts like P90X without the cortisol setting you two steps back for every step forward you take. You'll love how your athletic movements improve, how your quality of life blossoms, and how your lean, healthy, toned body evolves!
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