THE NOW WHAT? FITNESS SERIES COLLECTION
From The Now What? Fitness Series™
by Linda Burke, CPT
SMASHWORDS EDITION
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PUBLISHED BY:
Linda Burke on Smashwords
Copyright 2011 Linda Burke and Straightforward Fitness, L.L.C. All Rights Reserved.
Smashwords Edition, License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you're reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
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DISCLAIMER
This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention.
The opinions and statements made in this book are that of the author and are based on her own experience. They are not intended to prejudice any party. The author or publisher does not accept any liability or responsibility for any injury or damage that may have been caused through the use of any material in this book. The information in this book is meant as an aid to your health and wellbeing. Always check with your doctor before beginning this or any exercise, nutrition, or supplement program.
This publication is intended for informational use only. Linda Burke, CPT and http://www.StraightforwardFitness.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from these methods will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.
The Now What? Fitness Series is owned by Linda Burke, CPT. All rights to the series and the trade mark is the property of Linda Burke, CPT.
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Table of Contents
Book 1: So You Want To Get Fit...Now What?
Book 2: So You Want To Do Cardio...Now What?
Book 3: So You Want To Strength Train...Now What?
Book 4: So You Want To Eat Right...Now What?
Book 5: So You Joined A Gym...Now What?
Book 6: So You Want To Work Out at Home...Now What?
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As a fitness professional with over 27 years of experience in the fitness industry, it has come to my attention that most people don't really understand what they need to do to be healthy. I blame this in large part on commercialism and the media as it bombards people with misinformation in attempts to sell products that claim to be a magic pill, potion, contraption, solution, shortcut, or quick fix to fitness.
Hey, guess what? There is no such thing. And frankly, I think the public is getting sick and tired of being lied to and swindled. If you are one of those people, then I have some good news for you. I decided to write a series of books that explain as succinctly as possible what to do once you've decided on a particular fitness objective. The Now What? Fitness Series is intended to break down the subject of fitness into terms anyone can understand. The purpose of these books is to explain in a bite sized, easy to digest format the necessary components of an effective workout routine and healthy eating plan; one that will yield real results in the lives of those who are willing to take the time to learn what they need to do and why. No quick fixes here, just the facts.
It's not rocket science, and my intent is to simplify a very convoluted subject and give you the "straightforward" facts minus the hype, fluff, and filler. All you have to do is check out The Now What? Fitness Series titles and choose the ones that best suit your needs. Or you may read them all. That's the beauty of this compilation. One purchase and you get all six books. They are succinct so that you don't have to invest hours and hours in reading. However, rest assured they are jam-packed full of vital information. Each book covers a separate, albeit essential, step on the path to achieving improved health and fitness. In fact, without much of this info, you could waste a lot of time and even risk injury with ineffective and dangerous methods. Worse yet, you may get discouraged like so many people do who aren't armed with the proper knowledge and quit. I do not want this to happen to you. You should treat your commitment to fitness like your life depends on it, because it does. Never quit!
Whether you are a novice or just interested in finally getting the true facts on fitness, I suggest you read these and in this order:
So You Want to Get Fit...Now What?
So You Want to Do Cardio...Now What?
So You Want to Strength Train...Now What?
So You Want to Eat Right...Now What?
If you have decided to join a gym, then by all means you need to read So You Joined a Gym...Now What?
If you've decided you want to work out at home, read So You Want to Work Out at Home...Now What? They are all available for purchase at http://www.smashwords.com/profile/view/lindaburke.
You'll find each book in its entirety in the following collection. Because they are separate books on specific yet related subjects, and because not everyone will read all of them, it was necessary for continuity and coherence to repeat some of the pertinent content in each book. I've saved the "About the Author" segment for the end of the last book.
It is my desire to help you realize that it doesn't have to be complicated and that taking responsibility for your own health and wellbeing is your birthright and your duty. Your life will improve exponentially if you do this, I promise. Your doctor and hospital bills will diminish, and the quality of your life will soar.
I wish you the best of luck. Please do not hesitate to go to the NOW WHAT? Facebook page to contact me, leave comments, or interact with other readers of The Now What? Fitness Series. You may also contact me at my fitness website at Straightforwardfitness.com. It's full of absolutely priceless fitness tips and secrets, and it's totally free. You can sign up for my monthly newsletter while you are there and get a ton of other free stuff, too.
Again, thank you so much for your patronage and your trust.
From my heart to your health,
Linda Burke, CPT
Visit the
author web/blog site:
http://nowwhatfitness.com
Five Stars! "This
book goes through the various nutrition that your body needs from
protein, carbs, etc. Talks about portion control and how to loose fat
faster. Very easy to understand!"
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BOOK 1
SO YOU WANT TO GET FIT...NOW WHAT?
Getting In Shape with Vital Fitness Information & Essential Fitness Facts Including the Five Components of Physical Fitness That Will Finally Simplify How to Get and Stay Healthy
From The Now What? Fitness Series™
by Linda Burke, CPT
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INSIDE THIS BOOK
(See clickable TOC at the beginning of The Now What? Fitness Series Collection)
Introduction
Chapter 1 - What Constitutes a Good Fitness Plan?
The Five Components of Fitness
Chapter 2 - Cardiovascular Fitness
ACSM Cardio Guidelines
Benefits of Cardio Training
Chapter 3 - Strength Training
ACSM Strength Training Guidelines
Benefits of Strength Training
Chapter 4 - Flexibility Training
Chapter 5 - Nutrition in a Nutshell
Food Comp 101
Protein
Carbs
Fat
Chapter 6 - Bringing It All Together In a Feasible Plan Anyone Can Do
Chapter 1 - WHAT CONSTITUTES A GOOD FITNESS PLAN?
Ask most people what it takes to achieve their ideal body and optimal health, and they would likely tell you that you must exercise regularly and eat sensibly. However, I am here to tell you that is only part of the story. Many people think that as long as you are doing some type of regular cardiovascular exercise and trying to watch what you eat that you are doing all you need to do. I would challenge you to look closely at these people, and I would bet that most of them are NOT at their ideal body composition (fat free mass versus body fat) and nowhere near optimal health.
Now, with that said, I want to give these peeps their props for doing what they do. After all, in today's world anyone who is doing regular cardio and trying to improve their eating habits is way ahead of most folks who, unfortunately, are doing little about their health besides watching it fail and then expecting a pill or procedure to fix them. However, my point is that these healthy-eating, cardio doers are leaving out a very important piece of the fitness puzzle and, consequently, they are making it much harder than it needs to be. Without this key ingredient, your recipe for improved health and fitness will be incomplete, and your longevity and quality of life will suffer, especially as you age. You simply cannot be totally fit without it no matter what your age or gender. What's the key ingredient, you ask? I'll get to that in a moment, but first let's discuss what constitutes a good fitness plan. Perhaps in order to be totally physically fit, we need to look more closely at the definition of fitness.
FIVE COMPONENTS OF FITNESS
Physical fitness may be defined in many ways. The five components of fitness are as follows:
1. Cardiovascular/Cardiorespiratory Endurance - The capacity of the heart-lung system to deliver an adequate oxygen supply for sustained energy production, also known as aerobic fitness. Example: Walking or running outside or on a treadmill, cycling, elliptical training, swimming, etc.
2. Muscular Strength - The amount of force that a muscle can produce in a single, maximal effort. Example: Performing one dumbbell shoulder press using the heaviest weight you can possibly lift.
3. Muscular Endurance - The amount of force that a muscle can produce repeatedly against resistance. Example: Performing a set of 12 repetitions of a dumbbell shoulder press or to hold a fixed or static contraction, which is also known as an isometric contraction, i.e., holding the dumbbells over the head over a period of time.
4. Flexibility - The range of motion of a joint.
5. Body Composition - The ratio of body fat to fat-free (lean) mass in an individual. In other words, the amount of fat compared to bones, muscle, organs, etc.
In order to achieve optimum health and fitness in these five areas you must incorporate consistent exercise into your lifestyle. There are a few fundamental principles of exercise that must be adhered to in order to progress safely and effectively with any exercise plan.
THE FIVE FUNDAMENTAL PRINCIPLES OF EXERCISE
The definition of fitness would be remiss without the following list and discussion of the basic fundamental principles of exercise.
1. One should incorporate a structured exercise plan that aims at a good balance of training each of the aforementioned fitness components.
2. It is necessary to use progressive intensity as you train to bring about improvement.
3. It is also imperative to take appropriate time off or rest between sessions to allow recuperation and growth to take place.
4. Any type of fitness training, whether it is aerobic, strength, or flexibility training, is based on what exercise physiologists call the overload principle. For example, to train any body system, such as the cardiopulmonary or musculoskeletal system, we must make it work harder than it is accustomed to working.
5. A major fundamental principle in training for optimal fitness is specificity of training. In other words, each component of fitness is conditioned or trained in very specific and differing ways. In order to help drive home the specificity of training principle, look at this analogy: One might use the treadmill or elliptical machine to do their cardio, right? However, that wouldn't really do much towards improving their muscular strength or endurance. Likewise, flexibility training helps increase the range of motion of a specific joint, i.e., the hip or shoulder, but it is not effective for improving cardiovascular endurance or muscle strength. In other words, you can stretch till the cows come home, but it won't likely improve your heart health or grow your biceps. Similarly, resistance/strength training, such as weight lifting, is the best way to increase strength, but it is not the most effective way to improve cardiovascular fitness or flexibility.
What this all means is you have to do cardio to improve cardiovascular fitness. You have to stretch to improve flexibility...and finally for the often bypassed and underestimated key ingredient, (drumroll please....) you have to STRENGTH TRAIN (or resistance train-same thing) to improve muscular strength and endurance. And perhaps most importantly, you have to do all three for total fitness.
I honestly cannot overemphasize the importance of strength training in a well-balanced fitness regimen. However, I have some good news and bad news that may help persuade you of the necessity of strength training. I'll give you the bad news first. However, do not despair because the good news far outweighs the bad.
THE BAD NEWS
• Did you know that our resting metabolism decreases approximately two to five percent every decade after 25 years of age? Consequently, our resting metabolism decreases approximately one-half percent every year.
• Did you know that every year after the age of 25, the average American gains one pound of body weight, yet loses one-third to one-half pound of muscle? Mix that cruel fact with gravity and an unhealthy lifestyle, and it is easy to see why the scales go up, and the body parts sag as we get older.
• Weight loss and weight control or maintenance is next to impossible without strength training, especially as we age.
THE GOOD NEWS
• One pound of muscle burns about two to three times more calories a day than one pound of fat.
• The more toned and conditioned muscle a body has, the higher the metabolism and the more calories are burned even at rest.
This means if we are not happy with our present appearance, level of fitness, weight, or strength level, we CAN strength train and change it. Now that truly does spell good news brothers and sisters! Still wondering why strength training is so important? I thought not.
So no more excuses! Get busy! Make the time and begin your cardio, strength training, and improved nutrition plan today. There is no time like the present to begin to look and feel better. Take control of your life by making healthy lifestyle choices that will change much more than your appearance.
Happiness is an inside job. It's a choice. However, it is very hard to be happy when you feel like hell. It's time to take responsibility for your own health and begin making choices that will pay off in ways that will reward you beyond merely reaching your ideal body weight.
When you are healthy, you feel good in body, mind, and spirit. And when you feel good in body, mind, and spirit, you are thriving. I believe that's what we are supposed to do. THRIVE! Not suffer through existence in a self-induced sick and dying body, but thrive in the joy of the healthy and fit body that is our birthright.
In the following chapters I will delve lightly into cardio, strength training, flexibility, and nutrition. All of these elements are necessary components to achieving true fitness; therefore, understanding them will help make them more easily attainable.
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Chapter 2 - CARDIOVASCULAR FITNESS
Cardiovascular fitness , also known as aerobic (means "with oxygen") fitness or cardiorespiratory fitness (including the lungs) describes the ability of the heart, lungs, and blood vessels to deliver an adequate supply of oxygen to exercising muscles. Blood must flow from the heart through blood vessels (vascular) to the lungs to pick up oxygen that can be delivered to exercising muscles.
Cardiovascular endurance simply means the ability of the cardiorespiratory system to deliver adequate oxygen to exercising muscles for a prolonged period of time.
We improve our cardio endurance by performing cardio or aerobic exercise, which may be defined as any activity that utilizes your large muscle groups in a rhythmic fashion and gets your heart rate up into your target heart rate zone.
THE BAD NEWS
Unhealthy lifestyle choices such as lack of exercise or not enough aerobic exercise, poor eating habits, smoking and excessive drinking of alcohol are just a few of the factors that can cause damage to the most vital organs in our bodies, i.e., our heart, lungs, etc., and, hence, have detrimental effects on our health and our lives.
THE GOOD NEWS
We can play an active role in our health and improve it exponentially by beginning a structured exercise program that includes (that's right, you guessed it) a cardio exercise routine. So now that you know what it means, let's take a closer look at:
• ACSM guidelines for cardiovascular training
• Benefits and risk factors
• Different modes of cardio training
ACSM CARDIO GUIDELINES
The American College of Sports Medicine (ACSM) has instituted a list of cardiovascular fitness guidelines, which I have listed for you below.
• The 3 basic components to any exercise conditioning session are warm-up, conditioning stimulus, & cool-down.
• Warm-up & cool-down performed at approximately 50% of stimulus intensity (hold conversation without much difficulty).
• Warm-up & cool-down may take 5-15 minutes, depending on age & fitness level.
• Accumulate 30 minutes or more of moderate intensity physical activity on most days of the week. (Intermittent activities have same health benefits as continuous activities.)
• Frequency: 3-5 days a week.
• Intensity: 50% to85% of heart rate maximum (220 - age x .50 to .85) or 60% to80% heart rate reserve (220 - age - resting heart rate x .60 to .80 + resting heart rate)
• Duration: 20-60 or more minutes per session, continuous or intermittent activity. If you are very de-conditioned you may even need to split it up into several 10-minute segments. Like Nike says, JUST DO IT! Increase your duration by 5 minutes a week until you reach your desired amount.
• Type: Aerobic (run, brisk walk, swim, crosscountry ski, dance, elliptical trainer, cycling, stationary bike, etc.)
• The 3 stages of cardiorespiratory training: Initial, Improvement, Maintenance.
• Progression of both intensity and duration in a single session is not recommended. Increase the duration first before increasing the intensity. If you can complete an exercise session at the upper level of frequency and duration for 2 weeks without signs of excessive fatigue, progress to the next level.
• If training is discontinued, gains in fitness regress by approximately 50% within 4-12 weeks.
• If weight loss is your goal, frequent, enjoyable exercise periods of low to moderate intensity and relatively long duration result in the largest weekly caloric expenditures.
• Stay within your heart rate range. Monitor through a heart rate monitor, manually at carotid artery on neck or radial artery on thumb side of wrist, using the talk test, or the Ratings of Perceived Exertion method. (The target heart rate, heart rate maximum, and all these methods are thoroughly discussed in my book, So You Want to Do Cardio...Now What?)
BENEFITS OF CARDIOVASCULAR TRAINING
The health benefits of beginning and maintaining a regular aerobic training program are monumental. To name a few:
• Reduction in blood pressure
• Increased HDL cholesterol (That's the good kind, by the way.)
• Decreased total cholesterol
• Decreased body fat stores
• Increased aerobic work capacity
• Decreased clinical symptoms of anxiety, tension, and depression
• Reduction in glucose-stimulated insulin secretion
• Increased heart function
• Reduction in mortality in postmyocardial infarction patients (Or less deaths in patients after a heart attack.)
• Prevention of type 2 diabetes
Now that's just talking about actual health cardio benefits. Let's talk about adaptive physiologic responses, or in plain English, improvements in your actual bodily processes. This is unbelievable. Are you ready? Here goes:
• Increased lactate threshold (the exercise intensity at which lactic acid starts to accumulate in the blood stream)
• Decreased resting heart rate (heart doesn't have to work as hard at rest)
• Increased heart volume
• Increased resting and maximum stroke volume
• Increased maximum cardiac output (heart works better)
• Increased maximum oxygen consumption
• Increased capillary density and blood flow to active muscles
• Increased total blood volume
• Increased maximal ventilation
• Increased lung diffusion capacity
• Increased mobilization and utilization of fat
• Reduced all-cause mortality (less likely to die)
• Decreased anxiety and depression
• Decreased incidence of some cancers
• Improved arterial endothelial (cells that line the inside of your blood vessels) function (Greek for better blood flow)
• Increased insulin sensitivity
****Source: Modified from American College of Sports Medicine (2000) Guidelines for Exercise Testing and Prescription (6th ed.) Philadelphia: Lippincott Williams & Wilkins****
Is that crazy or what? Makes you wonder why everyone's not doing it, eh? Of course, there are certain RISK FACTORS that one should consider before beginning a cardiovascular exercise program. You should see a doctor first if you:
• Are a man over 45 or a woman over 55
• Smoke
• Are diabetic
• Are very overweight
• Have a family history of coronary artery disease
• Have high blood pressure and do not take medicine for it
• Have chest pain or heart palpitations
So, please do yourself and your loved ones a favor, and get started on a structured cardiovascular exercise routine today! If you are new to exercise, walking or swimming is a great way to start.
DIFFERENT MODES OF CARDIO TRAINING
There are many different cardio modes of exercise. A few examples are brisk walking, jogging, running, treadmill, biking, stationary cycling, elliptical machines, swimming, jumping rope, aerobic classes, climbing stairs, etc. The key is finding the one you will enjoy (or for some, that you will hate the least) and do it consistently.
You may want to give this some thought when deciding which of the aforementioned activities you will choose: Walking for 30 minutes will burn approximately 180 calories, while 30 minutes on an elliptical machine can burn more like 300 calories. Yes, it is a bit tougher, but I, personally, would rather work a bit harder for less time and a better calorie burn. However, you can increase your calorie burn by adding sprinting, hills, or an incline to your walking.
There are many ways to skin a cat. (I love cats. This is just a figure of speech. I would never dream of skinning a cat.) So what I mean to say is there are lots of ways to do cardio. NOTE: No cats were harmed in the creation of this book.
For more in-depth information on cardio training and how to actually construct the cardio component of your workout, complete with sample cardio workouts, please see my book, So You Want to Do Cardio...Now What?
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Chapter 3 - STRENGTH TRAINING
As I stated in chapter 1, our resting metabolism decreases two to five percent every decade or half a percent a year after the age of 25. Plus, every year after the age of 25, the average American gains one pound of body weight, yet loses one-third to one-half pound of muscle. However, one pound of muscle burns about two to three times more calories a day than fat. The more toned and conditioned muscle a body has, the higher the metabolism and the more calories are burned even at rest.
This is why I believe that performing a safe and effective strength/resistance training routine on a regular basis is the closest thing to the FOUNTAIN OF YOUTH in existence.
Improvement in muscular strength and endurance is accomplished through a resistance training regimen that adheres to the fundamental principles of exercise and may be done by using resistance bands, strength training exercise machines, free weights, cables, body weight, etc.
DON'T LEAVE OUT AN ESSENTIAL INGREDIENT!
Building a healthy body requires some type of resistance training, along with a cardio routine and proper nutrition. One without the other is like trying to follow a recipe without all the required ingredients. If it's not part of your present fitness routine, it should be! What are you waiting for? It has never been easier to begin a resistance training program no matter what your fitness level.
Why do we need to strength train? I think the answer is crystal clear: to look, feel, and be the fittest and healthiest that we possibly can now and especially as we age. No health and fitness regimen is complete without it.
THINK ABOUT THIS
Just in case you need more reasons to support why you should strength train: Studies have shown that people in their 60's and 70's who strength train regularly actually have muscles that perform and look as well as people in their 20's and 30's. I told you it was like the Fountain of Youth. Now grab a dumbbell (and I don't mean your significant other) and get busy!
STRENGTH TRAINING GUIDELINES
My purpose for this book is to clarify for the average person how to live a healthier life. I, therefore, will leave the power lifters and bodybuilders to their own devices and keep our focus on "straightforward" fitness for the general public. Therefore, the guidelines below are geared towards strength training for general fitness purposes for the average adult. The rules may vary here and there for specific clientele, i.e., higher rep range of 15 for elderly or arthritic individuals and/or more rest between sets, etc.
The American College of Sports Medicine (ACSM) Strength Training Guidelines. (This is my very simplified version.)
1. Perform a minimum of 8 to 10 exercises that train the major muscle groups.
2. Workouts should not be too long (longer than one hour are associated with higher dropout rates).
3. Never train the same muscle group 2 days in a row.
4. Strength train at least twice a week.
5. Always use slow and controlled form. Never allow momentum to rob you of your efforts. Always use proper technique moving your joints through their full range of motion.
6. Work large muscle groups, i.e., chest, back, and shoulders before small ones, i.e., biceps and triceps.
7. When using strength training machines, do not let the weight stack touch on the machines between reps.
8. Choose a weight that makes 8-12 repetitions a challenge. The last two reps need to be very difficult to perform but still doable in good form. If you cannot pull out at least 8, it is too heavy, and if you can pull out more than 12, it is too light.
9. Breathe naturally. If you find yourself holding your breath, exhale on exertion.
10. Do at least 1-2 and up to 3 sets of each exercise, resting 30-60 seconds between sets, using this time to stretch.
11. Don't forget to stretch the muscle group that was just worked between sets.
12. Do core (abs and lower back) exercises at least 2 or 3 times per week, working up to as many as 25 repetitions for abs per set, in very slow and controlled form.
THE TOP TEN STRENGTH TRAINING BENEFITS
1. Increased Metabolic Rate - Resistance training increases the body's metabolic rate, causing the body to burn more calories throughout the day. (Hence, promoting more efficient weight loss in conjunction with cardio workouts.
2. Increasing and Restoring Bone Density - Inactivity and aging can lead to a decrease in bone density and brittleness. Studies have clearly proven that consistent strength training can increase bone density and prevent osteoporosis.
3. Increased Lean Muscle Mass and Muscle Strength, Power, and Endurance - Everyone can benefit from being stronger. We can work harder, we can play more, we can work out longer, and we can be more alive.
4. Injury Prevention - A wide variety of sports-related or life-related injuries can be prevented by strengthening muscles and joints.
5. Improved Balance, Flexibility, Mobility and Stability - Stronger and more resilient muscles improves our balance, which means more comfortable living & fewer falls or accidents.
6. Decreased Risk of Coronary Disease - Participation in a consistent strength training program has a wide variety of affiliated health benefits including decreasing cholesterol and lowering your blood pressure.
7. Enhanced Rehabilitation and Recovery - One of the best ways to heal many types of injuries is to strengthen muscles surrounding the injured area. The stronger your muscles, the quicker the healing process.
8. Enhanced Performance in Sports or Exercise - No matter what your favorite sport or physical activity, with the proper strength training program, your performance can unquestionably be improved, and in some cases dramatically so.
9. Aging Gracefully - There is no more important reason for making strength training a consistent part of your life than to ensure you age gracefully. Physical activity keeps us alive and vibrant. Resistance training ensures we are strong enough to participate in aerobic activities, outdoor recreation, and sports. Strong seniors fall down less. If they do fall down, their stronger bodies are more resilient, are injured less by the fall, and are able to heal more quickly after an injury.
10. Feeling Better and Looking Better - As painful as resistance training can sometimes feel, there is nothing more satisfying than the feeling after a good solid workout. Stronger muscles and joints can have a dramatic impact on posture and leaner toned muscles tend to make everyone feel better about their appearance. This all leads to improved self-esteem and increased self-confidence.
THINK ABOUT THIS
Along with your physical appearance and fitness improvements, studies show that regular strength training will boost self-esteem and self-confidence. It helps fight depression and greatly impacts quality of life helping to relieve arthritis, many chronic conditions, restoration of balance and strengthening of bones in aging individuals (which means less falling), a healthier heart, sleep improvement, and glucose control. Really people, what are you weighting for? Get it? ...weighting...oh, just get off your butts and start a weight training program ASAP!
For more in-depth information on strength training and how to actually construct the strength training component of your workout, complete with sample strength training workouts, please see my book, So You Want to Strength Train...Now What?
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Chapter 4 - FLEXIBILITY TRAINING
Flexibility describes the amount of movement that can be accomplished at a joint, such as the knee or shoulder; this is also referred to as the range of motion of a joint. It is an often overlooked component of fitness, which is unfortunate, because maintaining it may help reduce the risk of injury and can also help improve performance in many activities.
Here are a few of the BENEFITS OF FLEXIBILITY TRAINING:
1. Increased physical efficiency and performance. A supple joint requires less energy to move through the range of motion.
2. Decreased risk of injury. Most experts agree that a more supple joint is less likely to exceed tissue extensibility during activity.
3. Increased blood supply and nutrients to joint structures.
4. It may also contribute to improved circulation and nutrient transport, allowing greater elasticity in tissues.
5. Improved nutrient exchange. Range of motion exercises may increase the quantity and decrease the viscosity, or thickness, of synovial fluid, thereby enabling better nutrient exchange. Healthy synovial fluid also allows greater freedom of movement and may decelerate joint degenerative processes.
6. Increased neuromuscular coordination.
7. Improved muscular balance and postural awareness.
8. Decreased risk of low-back pain.
9. Reduced muscular tension. Stretching promotes muscular relaxation.
10. Enhanced enjoyment. You are much more likely to stick with a program that you enjoy. By relaxing both the mind and body, flexibility training increases your sense of wellbeing and personal gratification during exercise. Not to mention, it just plain feels good.
Just a couple of things to remember when stretching:
• Never stretch to the point of pain--just to the point of slight discomfort.
• Always do static (long, held) stretches (preferably 15-30 seconds). Ballistic stretching (bouncy, jerky) movements are more risky and should only be done for sports specific training and not usually by the general population.
Although there is continuing controversy over which stretching exercises are best, whether to stretch before or after exercise, or just how much to stretch, I believe that if you adhere to the above rules you will reap the benefits of improved flexibility and enhanced wellbeing. At the very least, you can stretch between sets when strength training. You have to rest for 30 to 60 seconds anyway. Why not spend that time stretching the muscle you just worked? I find that it also helps you keep your focus on what you are doing and which muscle group you are working while strength training. And oh yeah, did I mention how good it feels? Well, it does! So come on and join me in a stretch.
THINK ABOUT THIS
How many dogs and cats do you hear complaining of stiff muscles or pulled hamstrings? Not too many. Know why? Watch them next time they get up from a nap or a lying position. First thing they do is stre-e-e-etch with long, slow stretching, and they take their time moving after a nap too. We could learn a thing or two from our four-legged friends.
For more in-depth information on stretching and how to actually integrate basic flexibility training into your fitness plan, I've woven a complete and comprehensive chapter about it into the appropriate NOW WHAT? books: So You Want to Strength Train...Now What?, So You Joined a Gym...Now What?, and So You Want to Work Out at Home...Now What? You may also go to the "Stretching Demos" page at http://www.Straightforwardfitness.com for written instructions and illustrations and/or video demonstrations of the stretching exercises.
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Chapter 5 - NUTRITION IN A NUTSHELL
Why does nutrition seem to be so complicated? Questions like these can make you want to pull your hair out:
• Should I eat red meat and how often?
• Should I eat dairy products and how much?
• Should I eat fat and how much and what kind?
• How many calories should I consume daily?
• How much protein do I really need?
• Are carbs good, bad, or ugly?
• Should I become a vegetarian and grow my own food?
• Should I take supplements and if so, what, when, and how much?
All of these questions are good ones. Unfortunately, there is not one good answer. There are many good answers, and they are very individually-based. In other words, one answer does not fit all. If you Google each question, you would come up with hundreds of answers for each one. Hence, the confusion and the controversies concerning nutrition and exercise abound.
In the following paragraphs, I will attempt to simplify these nutrition issues and offer concise facts instead of hype whenever applicable. It is not my intent to add to the confusion about nutrition by listing the myriad possible answers or solutions, but rather to clarify and de-mythify (no I don't have a lisp) when and where I can. Ultimately, it is you who must decide what and how much you put in your mouth.
Who says healthy food has to be drab and tasteless? Even healthy food can be both beautiful and inviting. You are only as limited as your imagination and knowledge. Don't worry, that's why I wrote The Now What? Fitness Series. I got you covered! For more info on nutrition see So You Want to Eat Right...Now What? For now, here are some basics to get you started.
FOOD COMP 101
Nutrients are life-sustaining substances found in food. They supply the body with energy and structural materials; they regulate growth, maintenance, and repair the body's tissues. The six major classes of nutrients are: protein, carbohydrates, fat, vitamins, minerals, and water. The amount of each nutrient that a body needs varies widely; however, there are guidelines to ensure that we receive enough nutrients to sustain a healthy and active lifestyle.
Proteins, carbs, and fat provide calories. Calories are the fuel that our bodies run on just as a car runs on gasoline.
• One gram of protein has 4 calories.
• One gram of carbohydrate has 4 calories.
• One gram of fat has 9 calories.
How many calories do I need daily? The amount of calories one should consume daily varies from individual to individual according to gender, size, age, activity level, etc. Go to freedieting.com for an excellent free calculation of your daily caloric needs. Or just Google daily caloric needs. The internet is ripe with sites that will calculate your numbers for you. If you insist on doing the math yourself, below is an equation to follow. Please note that this formula applies only to adults. This is known as the Harris Benedict Formula.
Calculate your BMR (Basal Metabolic Rate)
Step one: Calculate your BMR.
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
• If you are sedentary : BMR x 20 percent
• If you are lightly active: BMR x 30 percent
• If you are moderately active (You exercise most days a week.): BMR x 40 percent
• If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
• If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR to get your daily caloric needs. As you can see, it is much easier to go online and use a daily caloric needs calculator, however, there is the equation for anyone who wants it.
ACE says...
According to the American Council on Exercise (ACE), normal, healthy adults of average size who engage in physical activity should consume the following amounts of nutrients daily to remain in optimal health.
Protein - approximately 50 to 70 grams, depending on body size, or 12% to 20% of caloric intake of protein.
Carbohydrates - a minimum of 125 grams, optimal 250 to 400 grams, or 55% to 65% of caloric intake as carbs.
Fat - approximately 30 to 65 grams, depending on caloric consumption, or 25% to 30% of caloric intake from fat.
Vitamins - specific amounts are listed in the Recommended Dietary Allowances (RDA).
Minerals - specific amounts are listed in the RDA.
Water - 2 to 3 quarts per day.
PROTEIN
Protein's principle role is to build and repair body tissues, such as muscles, ligaments, and tendons. It's also important for synthesis of hormones, enzymes, and antibodies, as well as for fluid transport and energy. Contrary to popular belief, protein is not a primary source of energy, except when you do not consume enough calories or carbohydrates. If you fail to eat enough, then protein is stripped from the muscle and used as an energy source instead of being used for its intended job of building tissue, enzymes, hormones, etc. Ouch! It is, therefore, important to strive to achieve your daily required protein intake.
Protein supplementation is controversial. It is always best to eat whole food protein rather than supplementation such as protein powder or protein bars. However, if you are unable to get your daily requirement you may want to consider consuming protein supplementation.
How much protein do we really need? Available research shows that the average person requires 0.8 grams of protein per kilogram of body weight (2.2 lbs) each day. Generally, the dietary intake of most individuals exceeds even the highest recommendation. For athletic people and those engaged in competitive activities, it is recommended to have 1.2 to 2.0 grams of protein per kilogram of body weight. The increase in protein requirements is mainly a result of increased caloric needs due to the increase in activity level of the athlete. It is generally believed that the protein requirement for resistance athletes falls near the lower end of this range, while endurance athletes need slightly more.
Equation for figuring protein intake: Your weight in lbs._____ ÷ 2.2 = weight in kilograms. Your weight in kilograms _____ x (anywhere from 0.8 to 2.0) = _____ protein requirement per day.
WARNING! It is a myth that the more protein you eat, the bigger your muscles will be. Too much protein may cause weight gain, kidney and liver stress, and loss of urinary calcium. Remember, too many calories in any form will store as fat.
PROTEIN SOURCE: Good protein sources are lean meat, egg whites, poultry without skin, fish, skim milk, soy, nonfat or low fat dairy products, dried beans and peas, nuts, and seeds.
CARBOHYDRATES
Carbs are the most important nutrient for exercising muscles. Not only are adequate amounts of carbs important for muscular performance but for the brain and central nervous system.
Carbohydrates serve as the primary energy source for working muscles and help the body use fat more efficiently. Stored carbs in the form of glycogen are the primary fuel for exercise. So, to be very, very clear: Carbs are good. Carbs are our friends. We should definitely hug and squeeze and call carbs George.
ACE, ACSM, and the choosemyplate.gov website recommend:
• You should consume 55% to 65% of your calories from carbs.
• Those who exercise more than one hour everyday should consume close to 65%.
• Those who work out every other day should consume 55% to 60%.
• The recommended carb intake in gram weight is 4 to 6 grams of carbohydrate per kilogram or 1.8 to 2.7 grams per pound of body weight, depending on activity level.
CARB SOURCE: Most of your carbs should come from complex carbs such as starches, fruits, vegetables, whole grains and breads, cereals and pasta as opposed to sugary foods and processed foods such as juices, desserts, and sweets.
TIP: Try to cut back on white carbs like white potatoes (eat sweet potatoes instead), white rice (eat brown or wild rice), white bread (eat whole wheat or stone ground), etc. Eat whole grain or wheat products and brown carbs instead of white whenever possible.
FAT
Fat is the primary fuel for light to moderate intensity exercise. It is the most concentrated source of food energy and supplies more than twice (9 kcal/gram) as many calories by weight as protein or carbohydrates (4 kcal/gram). Fat provides essential fatty acids and is necessary for the proper functioning of cell membranes, skin, and hormones, and for transporting fat-soluble vitamins. You should consume 20% to 30% of your calorie intake from fat. Aside from decreasing overall calories, limiting consumption of dietary fat is the first step toward losing excess body fat. Avoid as much saturated fat as possible.
BIG FAT TIP: To minimize fat intake try to eat low-fat dairy products, eat lean ground beef or ground turkey, and avoid fried foods and processed candy, pastries, candy bars, etc. Your intake of saturated fat should be less than 7% of your total daily calories. You should eliminate trans fat altogether if at all possible.
WHAT'S THE REAL TRUTH?
Some people believe that exercising individuals need more protein and fewer carbohydrates. We are barraged by advertisements that say we need to supplement some nutrients over others, claiming we cannot achieve good nutrition through food ingestion alone. I have stated what ACE, ACSM, and Choosemyplate.gov recommend. I believe that if one has trouble getting one's daily required amount of protein through food, then it is acceptable for one to use a protein supplement. I do not believe it is healthy or wise to use protein supplementation to ingest more than the recommended amount in hopes of adding more muscle. It simply doesn't work that way.
Every day, I see people who might work out anywhere from twice a week and up, supplementing protein like there's no tomorrow. Maybe for athletes in intense training this could be appropriate, but for the average person working out for weight loss, general fitness, or even in hopes of muscle hypertrophy (growth), I have to wonder if it is truly necessary or healthy to supplement protein for proper nutrition and exercise. Methinks it's gotten out of hand. Flip open any muscle magazine or walk into any GNC and you will be blown away with the plethora of supplements and their claims that good nutrition and exercise just isn't enough. But consider the sources and ask yourself if you really believe these people have your best health in mind, or rather the lining of their pockets with your desperately seeking a quick-fix, hard earned money. Sort of makes you stop and go...hmmmmm, doesn't it?
What about a simple multivitamin? A good multivitamin for a bit of insurance is a matter of personal preference as is any kind of supplementation. I try to ingest all the nutrients by way of whole food as opposed to pills or supplementation, and I suggest you do the same. But, I will tell you that I do take a multivitamin. However, a good multivitamin works only in conjunction with good nutrition and exercise.
I sometimes drink a protein smoothie with whey protein, soy or almond milk, a banana, and fresh strawberries immediately after I strength train or as a snack. Let me make this clear: I do not recommend nor condone my clients or you, the reader, to use protein supplementation or any kind of supplementation for that matter. This is my personal choice, and I do it on days when it is the most convenient way for me to eat protein and carbs after my workout or as a snack. I am always careful to count it in as part of my calorie intake and protein requirement for the day. In today's world of pollution, pesticides, chemical and steroid-injected meat, and God only knows what else, it certainly makes you wonder how nutritious our food really is. Sadly, I can understand how this may seem to strengthen the argument for supplementation.
In the end, life is like one big experiment and we are the guinea pigs. It is up to you how you fuel your body, and, essentially, your body's performance along with your appearance and your health will certainly be the proof of what works or doesn't work for you. The experts say if you are eating a healthy diet and getting plenty of exercise and rest, you should be getting all the nutrition and exercise that your body needs. A healthy diet consists of taking in a combination of fats, carbohydrates, fiber, protein, vitamins and minerals each day.
Remember that eating too much of even healthy foods can lead to weight gain. All of the foods that you eat should fit together to form a well-balanced, calorie-controlled diet. That is about as uncomplicated as I can make it. Like I said, it's not rocket science, or at least it doesn't have to be.
In summary:
• Drink plenty of water (eight, 8-ounce glasses a day).
• ACE and the Choosemyplate.gov peeps say to eat mostly complex carbs (55% to 65%) and lean protein (12% to 20%).
• Keep your fat intake to no more than 20% to 30% of your caloric intake. Note: I usually go with a 50/30/20 split myself, but I do 45-60 minutes of cardio 6 days a week, and I do a wicked strength training session at least 3-4 days a week.
• Eat more fresh fruits and vegetables.