Weight Loss and Sleep
September 29, 2011 by admin · 1 Comment
When it comes to losing weight, there is much more involved than dieting and cardiovascular exercise. You also have the important component of sleep that has to be planned out in advance and properly utilized.
There are many pieces of the puzzle that should be in place to have a weight loss plan that will be effective and, long lasting. You also want to be sure that it becomes a way of life for you so that there are long lasting effects for your health and appearance.
Getting the proper amount of sleep is vital if you expect to have success in realizing your weight loss goal. Everyone will differ to some degree on how much sleep is required for them to function at an optimal level however, getting 7-8 hours a sleep will in most cases get the results your body needs to help in the battle to rid yourself of body fat.
In getting less than seven hours of sleep, most of us will have a difficult time losing weight over the long term. Your body produces a hormone known as cortisol which it stores. Cortisol is not your friend. In fact, it will help your body store fat instead of burning it! This is one effect of not getting the proper amount of sleep everynight.
Your blood sugars also known as glucose loses its efficiency due to a lack of sleep and also causes problems in breaking down your immune system. Constantly getting sick is not what you want during your fat loss program. This is aslo brought on by inconsistent sleep patterns.
Of course sleep is the time your body is recuperating from a strenuous day or, that tough workout you had at the gym earlier. Muscle which helps in the fat burning process develops during sleep. Getting the proper amount seven, eight, or nine hours will play a crucial role in achieving your weight loss and fitness goals.
The combination is rather simple in the weight loss, muscle building and, fitness world .
Weight training, eating good nutritional foods that build muscle and sleep is all you need to follow to consistently catapult yourself to the top.
Check out my website www.totaljointfitness.com for excellent sources on building muscle and losing body fat that I highly recommend. I know they work as I live it everyday myself.
If you have any questions or concerns please drop me a line so that I can help you with your fitness goals.
Richard Haynes PTA/CPT
Total Joint Fitness LLC
Punta Gorda, Florida.
http://www.totaljointfitness.com
Staying Lean All Year Long
September 25, 2011 by admin · Leave a Comment
Staying at a leaner body weight helps create a more conducive growing environment for your body. It helps in maintaining an anabolic environment for further muscle growth through proper hormone production and regulation for instance.
The idea that you have to add 15-25 pounds to your body to help in gaining muscle mass is simply not true. I also fell for this tactic many years ago when I was coming in between 225-245 pounds. In hindsight I looked awful and, did not feel as good at 35 as I do at 54.
Believe me it was not all muscle either.
Today, I work at staying leaner all year long and I do that for multiple reasons. The fact that I am 54 remaining lean helps keep blood pressure in check, that hormone regulation I spoke of a few minutes ago working at its optimal level and, overall general health prosperity.
Adding additional pounds of fat to the body does not serve you for any purpose other than adding additional stress to your cardiovascular system and possibly causing a lack of sleep and proper recuperation from your workouts.
There are many more reasons of course however you get the idea.
Waging war against unnecessary body fat is a full time job especially as you get older to protect your health. We all have heard of the costs that being overweight not only cost you personally but, the countries health care system as a whole.
To help your body no matter what your age is to continue to be in an anabolic state of growth and recuperation, keep a sound resistance program going lifting weight in the 6-12 repetition category, maintaining a common sense dietary plan and, getting the proper amount of sleep.
A leaner body is a stronger more vibrant body. Owning a lean muscular machine is what you want to carry around in this short life span we have to begin with.
Remember, the world is a competitive place and your body is your calling card.
Myself working in the health care field, need to practice what I preach.
You want to work on keeping your body fat levels between 9-12 per cent for men and 12-15 percent for women if possible.
I never test my body fat through calipers etc as that number can vary depending on who is doing the measuring however, I find the mirror does not lie!
Lean is what you want to show off the muscle you have built and continuing to improve on.
Richard Haynes PTA/CPT
Total Joint Fitness LLC
http://www.totaljointfitness.com
Whey Protein And Building Muscle
September 19, 2011 by admin · 2 Comments
Whey protein is a supplement that every bodybuilder or fitness enthusiast is well aware of when it comes to building muscle. Its a protein that you can take either right after a weight training session or it’s a great idea to take when you get up first thing in the morning.
Whey protein is a fast acting protein. It is absorbed by your body quickly delivering amino acids to your muscles to help fuel them for continued growth and repair.
Taking whey protein in the morning after your body has fasted all night, allows you to inject into your bloodstream amino acids that will feed your muscles and halt the catabolic process that takes place during your sleep as quickly as possible.
There are some good whey proteins out on the market and of course some are better than others. A good high quality whey I personally take is from Beverly International.
There are many others out the market as well. Whey protein is also great to use immediately after your workout when your muscle can use an infusion of amino acids to feed them and re-fuel them for growth.
I recommend that whey protein also be taken by older adults to help slow down the wasting away of crucial muscle tissue that is needed for movement and to keep their metabolism running at a higher level.
The more muscle you can retain as we age the stronger you remain, and the leaner you become. Staying lean as we age is tough enough as it is without losing muscle due to the fact your protein rquirements are insufficient.
There are concerns for older adults taking protein supplements due to kidney function. If considering taking a protein supplement as an older adult, consult your doctor first. Added protein whether it is whey or casein protein will not harm you providing your kidneys are not compromised to begin with.
Whether you use whey immediately after waking up in the morning or right after a workout you will be benefiting your body by giving your muscles the fuel it requires to grow.
There are also many protein manufacturers who use both whey and casein protein in the same blend. Casein being a slower acting protein is absorbed slower by the body but gives you a prolonged and steadier supply of protein throughout the day.
Whey protein either by itself or, mixed with casein protein should be used everyday in your quest to build a stronger, leaner looking body.
Richard Haynes PTA
Total Joint Fitness LLC
Punta Gorda, Florida.
http://www.totaljointfitness.com/
Weight Loss Motivation
September 12, 2011 by admin · 2 Comments
When it comes to getting motivated and staying motivated with your weight loss goals, it can be rather frustrating unless you have guided support or, someone to help you that has the knowledge to cut through the hyperbole in regards to weight loss tactics.
The process of losing weight is not an overnight experience, nor is it as difficult as some would have you to believe. For instance I had a client that came to me asking me to help her lose 40 pounds in a month for wedding she was attending. The problem here was she wanted to lose the 40 pounds in one month at all costs.
There is a right way to lose weight and a wrong way to lose weight!
After advising her that my plan took some work and effort and that 40 pounds in one month is not the type of weight loss programs I promote or practice, I recommend her to another trainer. If they want to make that promise than fine. I was not going to make that type of promise and possibly jeopardize her health.
Most clients and patients I see or who inquire about weight loss are older adults who have their health foremost in mine. Exposing their bodies to some type of radical program would not be safe nor would it be professionally smart on my part.
I will take someone and get them started on plan that involves making the right food choices and of course a resistance training program. Losing weight is easy at the start with radical programs however, I promote losing weight and keeping it off. In other words making long term changes in food and exercise habits.
Once you see the progression in your body and see how you feel by using the right program than you become more motivated and willing to press harder and further to reach your ultimate goal.
I personally promote a program to help others lose weight the right way. For more information click here
Remember the hardest part is getting started. Once you get the ball rolling and the results coming forth you become unstoppable. Your health and overall quality of life depends on it.
Richard Haynes PTA/CPT
Punta Gorda, Florida.
http://www.totaljointfitness.com
Supersets To Increase Size and Shock The Body
September 10, 2011 by admin · Leave a Comment
Supersets are a great way not only to shock your body into new growth patterns but, it is also a technique I use to increase my pace in the gym and to get in a quicker, yet effective workout.
A superset basically consists of working with two exercises with no rest in between.
You can either work the same muscle with two separate exercises or, work opposing muscle groups with separate exercises.
For instance, I may work biceps with barbell curls followed immediately with hammer curls using a dumbell or, seated incline curls.
I also may work separate muscle groups by completing a dumbbell incline chest movement followed immediately with seated back rows.
My time can be pressed in the gym on some days due to work obligations so the superset method is a way I can get in my allotted work yet have it be effective as well.
several combinations I may use are :
Chest and back
Biceps and triceps
Quadriceps and hamstrings
Front and rear deltoids.
You can be as creative as you want with supersets. I do not recommend however you use this method continually as you can stress your body to the point of over training if you are not careful
I mention this to my brethren that are over 50. You are in this for the long haul.
If you have a combination you like or have a question regarding supersets leave me a comment.
Train hard but train smart.
Richard Haynes PTA/CPT
Total Joint Fitness LLC
http://www.totaljointfitness.com