Lap-Bands are on the rise and this is not a procedure that is a walk in the park or without risks! There are people who are getting this procedure whose body mass index is as low as 32. Anything under 31 is a good range for a BMI. This is getting out of control! Someone with a BMI of 32 with a little work could certainly get into a normal range safely and it wouldn’t take that long.
There is no diet (first three letters), that will magically make you thin in 3 days. There is no workout that will make you look like a body builder in a week. It takes consistency and it is a journey! It’s a lifestyle! You should think about your why? Is it really about your looks? Or do you want to feel better? Think about it!
I was reading a post from a colleague the other day in Facebook and I have to tell you, it made me think about never stepping foot into another hospital in my life again. He was re-telling a story about a friend who had recently had a about a week-long stay in the hospital for a GI problem and the conditions for less than sanitary due to lack of personnel and supplies. What was my take away as a trainer?
We as an industry must step up our game and serve you as the public better than the medical community is treating you! Because you don’t want to end up getting sick.
Here are my tips as a fitness trainer and health coach for a healthy individual to maintain or increase their fitness base.
Nutrition is your first key: Stick to a Mediterranean Diet. In my opinion, it’s the healthiest overall diet out there. Drink water! Lose the soda, juice, limit the coffee (so you can sleep), and limit the alcohol (it’s just empty calories and it makes you do stupid stuff when you are over served).
Exercise: Find what you like to do and get out there and be active! Don’t let a trainer get in your face and make you do things that will harm you. There are trainers out here that will show you good form and encourage you the right way and listen to what you want. If you are doing an activity that you don’t like, guess what? It won’t last! Try new things, you never know if you will like them until you try. Lift weights, it can be your own body, bands, medicine balls, stability balls or free weights. Just to name a few, the options are many but the benefits are very real. Move away from the computer (yes, I going to as soon as I finish this!) and do read more. Stop watching so much TV, it stunts your mental capacity and it makes you bottom heavy. (Really). Go outside. Get some fresh air!
Sleep! It’s so under rated. If you get 7-8 hours a night, your out look on life will be so much better. Your health will be much improved as will your energy level to do the things that I mentioned above.
Socialize. Studies show that connections (other than on the internet) are good for your soul. It decreases stress, which leads to the hormone cortisol, which leads to fat stores. You might even find a workout buddy.
It doesn’t need to be extreme. Lifestyle changes can be moderate and still be very beneficial. If you take these tips, use them consistently, I’m confident that you will not need magical pills or tricks to stay fit and healthy. This is the key for an optimal lifestyle.
I’ll bet you have heard this at some time, some where is a fitness facility by someone boasting. The abdominal muscles are the body’s most obsessed and talked about in the entire body. Although, there are a lot of misconceptions that go along with all of that boasting. Let me see if I can help clear some of that up for you.
Those 1000 crunches are not going to help! You can’t spot reduce! You can tone your abdominal muscles, but unless you start changing your diet that same layer of fat will still be sitting there. The best combination is a clean, healthy diet, cardio exercise and strength training and yes…in that order. It will not happen over night but you will get there!
The flat stomach that everyone seems to want, get over it! Anatomy was not designed that way and it only leads to eating disorders. The torso is shaped somewhat like a cylinder and not like the “washboard” that you so commonly hear them referred to. It just depends on genetics, gender and of course, age.
So, the more positive approach to this is to work on posture which can do amazing things to make you look slimmer.
Last, if it seems to good to be true then it most likely is a scam. There are no magic pills or potions. Don’t buy into infomercials! Most of those gadgets will get you injured. As I started out, you do not have to do 1000 crunches. Your muscles fatigue, if the exercise is done correctly (speed, form and weight) no more than 15-20 reps max per set.
I hope that gives you a little insight into a few myths into the abdominal training. Besides, there are FAR better exercises, such as planks and the multiple variations just to name one that can bring much better results.