Keeping Track

When trying to get back to your old shape, it seems like you are working hard and getting nowhere. Things are really happening, but sometimes they are so subtle in the beginning, they may not be that visual. The first thing you should do is to keep track of your body measurements. Also, keep track of your training routines to measure weight, rep, and set increases and always make sure that you are constantly reevaluating your fitness plan every 4-6 weeks.

Kristy Lee Wilson

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Every Major Expert Agrees

I recently learned about a workout program specifically created for the working men.

It’s called the 100 Rep Workout and it’s the fastest most potent exercise program out there for busy men who have little time to exercise.

This is probably one of the best programs I’ve seen losing belly fat and building muscle in the shortest amount of time possible.

The average workout is only 100 repetitions, which takes all but four and a half minutes to get done. Even the most advance workout module (300 reps) takes under fifteen minutes.

What I like most about it is that you can do these 100 Rep workouts anywhere – at home with just your body weight, while traveling in a hotel room or the gym.

Best of all the entire program is endorsed by some of the top fitness coaches in the world, and these guys don’t just put their name on anything. So you know this system works.

I want you to check it out for yourself and download a free 100 rep workout video.

Just go here >> CLICK HERE

If you’re a busy guy, or if you know a busy guy who wants to get back in shape, lose the gut, put on muscle tone again, and get more energy then you seriously need to look at this program.

Check it out: CLICK HERE

Get Fit and Stay Fit!

Kristy Lee Wilson

P.S. Make sure to check out the 100 rep workout video and see if it’s right for you.

CLICK HERE

The New Year’s Resolution Trap

New Year’s day…it never fails to evoke feelings of hope and renewal, but is it really a trap?

You’ve been handed a proverbial clean slate – another chance to shrug off your bad habits and reach for your dreams.

In an attempt to bottle that New Year’s vigor, you’ll make a few New Year’s Resolutions. But before you put pen to paper, you ought to know this:

It has been reported that 92 % of all New Year’s Resolutions end in failure.

That means that less than 1 out of every 10 people will successful accomplish their resolutions in 2009.

Ouch – those statistics are brutal. Who in their right mind would take the time to make resolutions when failure is that imminent?

As your trusted source for fitness advice, I’d like to coach you though this sticky situation. Yes, most people fail to achieve their New Year’s Resolutions. However, I am going to clue you in on what the 92% do wrong and teach you what the 8% who succeed do right.

First up, the 92% who failed. These well meaning folks shared a common mistake that put the nail in their coffin before they’d even begun.

They bit off more than they could chew.

In all the excitement of becoming a better person and changing their life in the New Year they made the crucial mistake of committing to do too much. But reality set in, a few weeks or even days into their reformed life, and they gave up.

The 92% gave themselves an easy way out. They approached their resolution with an ‘all or nothing’ attitude. Once the ‘all’ became too tough they opted for ‘nothing’. And just like that another resolution ended in failure – end of story.

Now let’s examine the 8% who succeed with their resolutions year after year. The key to their success is quite simple (you may have even guessed it by now).

They set realistic goals.

I’ll repeat that… they set REALISTIC goals.

• Instead of resolving to lose 50 pounds by June, they commit to exercise 3-4 times each week.
• Instead of resolving to give up all carbs, they commit to bring healthy snacks to work instead eating from the vending machine.
• Instead of resolving to drop 3 sizes in 3 months, they commit to losing 1 pound each week until they reach their desired size.
• Instead of resolving to never eat out again, they commit to eating healthy all week and rewarding themselves with one meal out on the weekends.

Did you see the difference?

If you want your resolution to stick then think of something simple and realistic. Sure, it certainly won’t sound as cool as the resolutions that the 92% make – but they aren’t going to keep theirs anyway.

Remember that the whole point of making a New Year’s Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can show you the ropes and guide you to success.

I’d love to team up with you – together we will transform your body in 2009!

Call or email to get started today.

Get Fit and Stay Fit!

Kristy Lee Wilson

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5 Signs That You’re Doing it Right

Ever wonder just how effective your workout routine really is

Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?

If the following 5 statements accurately describe your exercise routine, then fear not-you’re doing it right. However, if the following 5 statements don’t describe your exercise routine then listen up-there’s no better time than now to rev up your routine.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before.

Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.

2. You Keep it Intense: Let’s be honest, at one time or another you’ve spent time in the gym ‘exercising’ without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn’t into it.

Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

3. You’re Consistent: Anyone can have one great workout, but one workout won’t translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.

One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you’ll find the process to be automatic, rather than an occasional afterthought.

4. You Seek a Challenge: Just like hairstyles, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?

You’ll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new.

5. You’re Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you’ve no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences.

If you don’t like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise-yes, exercise is fun!

If your routine includes all of the above then congratulations – you are doing it right. You’re consistent, you challenge yourself and you’re seeing results. However, if your routine doesn’t include the above, you now have the blueprints to do it right.

Want a routine that incorporates everything you need to reach your fitness goals? Email me today to set up a consultation and I’ll show you how to get amazing results in less time than you think.

Get Fit and Stay Fit!

Kristy Lee Wilson

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Choosing The Right Exercise For You

Would you like to lose a few pounds? Maybe you want to firm up the flab that’s making you wear bigger clothes than you really want to wear. If so, then you have to consider more than just what you can do: consider who you are. Your personal preferences on exercise depend largely on your psychological makeup.

Choose something (or a few things) you enjoy doing. This will either make or break the consistency of your exercise routine. For example, if you’re not a morning person, then don’t plan on getting up to jog consistently at 6 a.m. Chances are you won’t stick with this plan very long. And if you have a hard time deciding what to do – you just can’t find something you think you’d like – then just start out by walking.

Hit the Open Road with Long Strides

Just about anyone can walk. The great thing is that you can start walking at any time no matter what your current fitness level. To create a challenge, you only need to alter your intensity or duration. Additionally, social exercisers will enjoy this activity because lots of walkers exist, and it won’t be hard to find a partner with whom you can both make some tracks and catch some chat. The time will fly as you and your partner put miles behind you.

Start Out Slow

Before you decide to train for a marathon, start out slow. Once you’ve determined your fitness level you can then go ahead and build up the intensity over a period of weeks. Starting out at a point that stresses your body will not only lead to injuries, but it will discourage you to the point that you might even quit working out.

Where to Start?

If you’ve never worked out before or haven’t worked out for years, start off by just walking in small increments like about 10 minutes a day. Every two weeks you should increase your time by five minutes. Keep your walk interesting by varying your route and taking in different scenery. Consider recruiting a different friend to walk with you each day so you can vary your conversation and learn new things as you walk.

Gym Time

If the thought of walking makes you yawn, maybe you need a bigger challenge. Consider visiting the local health club. A qualified trainer will be able to answer your pressing questions about fitness and can even design a workout that will challenge, but not overexert your body.

Before your put your money into the gym’s offers, though, check out their full services. Get a feel for the environment so you’ll know if you will feel not only comfortable but encouraged to workout there every day. Examine the gym’s equipment to make sure that it’s in good working order.

Other Social Opportunities

If a gym doesn’t appeal to you, then consider any one of the many other socially friendly workouts available. Take tennis or golf for example. Both require more than just one person, and you’ll get a good workout in the meantime.

Get Fit and Stay Fit!

Kristy Lee Wilson

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Walking for Health

Brought to you by the American College of Sports Medicine www.acsm.org

Walking is the most commonly performed type of exercise by Americans. There are many reasons why people make walking their exercise of choice. It can be performed in many different environments and does not require specialized equipment. It can be done alone or with others. It can be performed in short bouts throughout the day or in longer dedicated periods of time. Walking can be done at one’s own pace and thus can suit the needs of various fitness levels. Although people commonly choose walking as an activity to help achieve health and fitness goals, some may ask, “Is walking really good for health?”

WALKING AND DISEASE RISK
Many studies have looked at the impact of walking on various diseases and conditions. Although there are exceptions, most investigations have found a positive link between walking and good health. One of the most cited studies on walking and health in women was published in the New England Journal of Medicine in 2002. The researchers found that women who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease compared with women who did not walk regularly. This risk reduction was seen in African American and white women, who ranged in age from 50 to 70+ years, and in women across the weight spectrum. Given that cardiovascular disease is the most common killer of women, the risk reduction seen through walking is truly good news.

Walking also had a positive impact on other conditions. People with high blood pressure who begin regular walking routines generally see a fall in blood pressure. Likewise, walking is important in battling type 2 diabetes. Individuals who walk regularly will increase the body’s ability to manage blood sugar levels. Cholesterol and triglyceride levels can also be improved through walking.

WALKING AND BODY WEIGHT
Walking is a moderate-intensity exercise; thus, it will burn calories at a slower rate than vigorous exercise such as running or competitive sports. However, the moderate nature of walking allows people to walk for longer periods compared with more intense activities. At the University of Tennessee, we have shown that people who walk regularly have less overall fat and less abdominal fat compared with more sedentary individuals. We have demonstrated that people who adhere to walking routines, such as pedometer-based 10,000 steps per day program, will lose weight over time. The weight does not come off quickly, but those who are committed to regular walking will see weight reduction. As is true for any type of exercise program, creating a negative energy balance (e.g., expending more calories than are consumed) is necessary for weight loss. Thus, calorie intake must be a consideration if weight loss is a primary goal.

PSYCHOLOGICAL BENEFITS OF WALKING
Although the physical benefits of walking are well documented, there also are many positive psychological outcomes. One of the most commonly reported changes seen with regular walking is an improvement in self-efficacy. This means that the person feels more confident that he/she can continue to be a regular walker even when obstacles present themselves. This is an important benefit because self-efficacy is one of the most predictive factors in exercise adherence. Improvements in self-confidence and self-esteem as well as decreases in depression also have been shown through walking.

Although walking is not the best exercise choice for everyone, it is a valuable option for many wanting to improve health. Meeting the minimum physical activity goals, as previously stated, is a good early target for a walking program. Bouts can be performed throughout the day if time or endurance prevents you from getting all the walking in a single session. Eventually, you may want to extend your walking bouts and/or increase the pace of your sessions because these can help bring even more benefits to your exercise routine.

Dixie L. Thompson, Ph.D., FACSM, is the director of the Center for Physical Activity and Health and a Professor and Head of the Department of exercise, Sport, and Leisure Studies at the University of Tennessee, Knoxville.

A Healthy Diet Begins with Exercise

Do you ever wonder how you can maintain a healthy weight without starving yourself?  If so, it is important for you to understand that a healthy diet begins with exercise.  Without a solid exercise plan, it will be very difficult for anyone to maintain weight loss over the long term.

That is because pretty much any diet can help you lose weight over the short term.  Simply cutting back on calories while maintaining your normal schedule will certainly allow you to lose weight, at least in the short term.

The problem with dieting alone
The problem with this approach, of course, is that it is difficult to maintain.  Eventually you will grow tired of the same old restricted calorie diet, and when you stop eating that diet, the weight will quickly return.  Worse yet, many yoyo dieters end up gaining more weight than they lost, making it much more difficult to lose weight the next time.  In addition, this type of up and down weight gain and loss has been found to be even more dangerous than being overweight.

The key thing to remember is that a healthy diet begins with exercise.  Exercise should be the cornerstone of any diet program, and without a solid exercise plan in place it will be very difficult to maintain any weight loss you do achieve through diet alone.

Fortunately, it is not necessary to exercise like a fiend to achieve a healthy weight loss.  Studies have shown that you can gain significant health benefits simply by exercising a few times a week, for as little as 20 minutes each day.  That means that simply taking a walk around your neighborhood three or four times a year can be remarkably effective.

Take it easy
Of course more strenuous exercise is always an option, but it is important not to push yourself too soon.  If you introduce strenuous exercise into your exercise plan too quickly you could risk an injury, and that could set your diet and exercise plan back further.

For those times when it is too hot, too cold or too rainy to enjoy a walk or a run in the great outdoors, there are a number of excellent pieces of exercise equipment on the market.  There are a number of excellent pieces, including the good old exercise bike and treadmill to the newest elliptical trainers and similar equipment.

The most important thing to look for when purchasing exercise equipment is a piece of equipment that you will use.  When shopping for such equipment, be sure to remember that a healthy diet starts with exercise, and buy your equipment accordingly.  A piece of exercise equipment that is too difficult or too cumbersome to use will quickly become a clothes hanger, and you will not gain the benefits of regular exercise.

Whether you get your exercise through your exercise equipment, the old fashioned way of taking a walk or going for a run, or a combination of both approaches, the most important thing is that you get started and get started as soon as possible.  The sooner you start your exercise program the sooner you will be able to reap the many rewards of such a program.

Contact me today and let me help you get started.

Kristy Lee Wilson

Resistance Training trumps Aerobics for most effective F.A.T. B.U.R.N.

Most people have only one thing on their mind when they join a gym or approach a personal trainer…fat-loss. With more than half of the adult population registering as overweight it is no wonder that fat loss is such a hot topic.

It’s simple, really. We used to think that cardiovascular training was the quickest and most effective way to shed unwanted pounds. Aerobics, jogging, swimming and biking were the activities to turn to when we wanted to slim down.

Boy, were we misled.

The idea was that when you perform low level aerobic exercise your body relied on calories from fat. Sounds good, right? Well, there were a couple of major limitations with this method…

First of all you only burn fat calories while the aerobics are performed. If you do twenty minutes, then you only burn for twenty minutes; if you do two hours, then you only burn for two hours.

Secondly, if you are overzealous with aerobics your body actually eats away at lean tissue, leaving you with lowered calorie requirements. Ever wonder why you eat the same amount but still put on pounds? A loss in lean tissue will do that to you every time.

So where does this leave you?

Lucky for us, we live in a time of great scientific discovery with tools and statistics that give us the cutting edge in our quest for a slimmer, sexier body. And science has given us the solution for optimal F.A.T. B.U.R.N.

The Solution: Resistance Training

You have probably heard about the many benefits of resistance training. Here are just a few:

• Increase in muscle strength
• Injury prevention
• Improved bone density

But what about F.A.T. B.U.R.N.? Here are the two reasons that resistance training is the most effective way to B.U.R.N. F.A.T.
1. Oxygen Debt

Now I know debt isn’t usually a word that we enjoy…but in this case I’m sure you will agree that it’s a great thing. Resistance training puts your body into oxygen debt which means you will B.U.R.N. F.A.T. as you recover from your workout. And this effect can last quite awhile – studies have shown an increase in calorie burning for up to three days following a resistance training workout.
2. Lean Tissue Burns More

The other way that F.A.T. B.U.R.N. is accomplished with resistance training is through an increase in your resting metabolism. You see, lean tissue (muscle) requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.

When you perform resistance training exercises your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Resistance training is truly worth your time – talk about an exercise that keeps on giving.

Wouldn’t you love to reap the rewards of a solid resistance training program by waking up slimmer every morning? I love nothing more than to see my clients achieve awesome results – clients just like you, who decided to change their shape forever by contacting me.

Do something nice for yourself – contact me today – together we will turn you into a F.A.T.B.U.R.N.I.N.G. machine.

Get Fit and Stay Fit!

Kristy Lee Wilson

Can You Think Yourself Fit?

Wouldn’t it be great if we could attain the body of our dreams just by thinking about it? What if I told you that your mind actually plays the most important role in your success in getting fit? Sounds crazy, but it’s true…

Our subconscious mind has one all-important job, and it succeeds every time. What is this job? To prove that your beliefs are true. Note the wording here: To prove that YOUR BELIEFS are true. Not to point out what is actually true. Nope, though what a difference that would make.

Your beliefs are the truth for your life. It is that simple. Whether or not these beliefs are in fact true doesn’t matter. If you believe something to be true, then your subconscious mind will perceive the universe around you in such a way that makes this belief true.

Here’s an example, if you believe that in general people like you then when you meet a new person your subconscious will point out reasons why this person does indeed like you. You will interpret their smile and handshake in a different way than someone who has the belief that no one likes them.

So how does this relate to your fitness level?

If you have the belief that getting in shape is hard, that eating healthy is boring, or that weight loss is elusive then you will find getting in shape to be very difficult. If you think of yourself as a fat person, or an out-of-shape person, or just an average person then your subconscious mind will do everything in its power to keep you that way.

Wow – isn’t that amazing? Take a minute to let that sink in.

The great thing about our subconscious mind is that we can train it to work for us instead of against us. All we have to do is change our belief.

I’m sure you have heard the term “Believe and Achieve” – many schools have this painted on their walls and it is even printed on T-shirts. Well, the concept is absolutely true and when applied can bring success to your door faster than you thought possible.

It won’t help if you simply think that it ‘isn’t impossible’ or that ‘it could happen someday.’ These aren’t true beliefs.

In order to have your desired result you need to truly believe with every fiber of your being that you will achieve this goal. If you are overweight then close your eyes and picture yourself fit. If you have fifty pounds to lose then think of yourself as fifty pounds lighter.

You will always be what you believe yourself to be.

I have to admit something…I believe that everyone who comes to me can and will get into the best shape of their lives. This belief is so strong that most often my clients also begin to believe in themselves, and amazing results are achieved.

What proof? Contact me today to get started on a personalized fitness plan that will change your shape and improve your quality of life. I believe in you – now it’s your turn.

Take the first step by contacting me today – Because whether you believe you can or you can’t… you’ll always be right.

How To Gain Body Fat While Exercising 14 Hours a Week

by John Berardi, PhD, CSCS

Exercise Without Diet
A few weeks back I shared with you an article called “When Exercise Doesn’t Work.”

And in this article, I reviewed some fascinating new research demonstrating that, without a dietary intervention, exercise doesn’t have much of an impact on body composition.

Even to the tune of 6 hours per week…

Even when it’s high intensity exercise….

…participants following an exercise plan, without being cognizant of their nutritional intake, only tend to lose an extra pound of fat vs. those folks who do nothing for the same 12-16 weeks.

Disheartening, I know.

But oh so true.

Especially when supported by this new information I’m going to share with you today.

More Support For the “No Diet Hypothesis”
Just yesterday, I received an interesting email from Dr Gary Homann, a faculty member at Lincoln University in Jefferson City, MO.

(Some of you may recall that we collaborated with Dr Homann a few years back and came up with some interesting insights, spotlighted here: Long Haul Training)

Gary, intrigued by my last article, shared with me the results from a very telling study he completed back in 2003. Here’s what he found.

2 Hours a Day and They Still Got Fatter!
In Dr Homann’s study, 56 girls between the ages of 14 and 17 – all of whom were in a program run by the South Dakota Department of Corrections – volunteered to get involved in a 4-6 month wellness program.

The idea was to have the girls exercise for about 14 hours per week (2 hours per day consisting of various activities such as hiking, running, circuit training, step aerobics and basketball) while following the USDA Food Guide, as it appeared in 2003.

At the beginning of the study and again at the end, a host of measures were recorded, including:

A step test and timed mile for cardiovascular fitness

Height, weight, body mass index (BMI), skinfolds (for % body fat), waist and hips circumference for body composition

Shuttle run for agility

Standing jump, sit-ups and bench press test for muscular strength and endurance

And sit-and-reach and straddle tests for flexibility

So, what happened?

Well, as expected, cardiovascular fitness, muscular strength and endurance, agility, and flexibility all improved. That’s great!

What’s not so great is that body composition measures worsened.

Instead of losing body weight and fat, these girls, on average, gained 6lbs, increased their waist circumference by 1/2 and inch, increased their hip circumference by 3/4 of an inch, and increased their body fat by over 1/2 a percentage point.

Now, I don’t know about you.

But this isn’t exactly what I’d expect to happen if I went on a 14 hour per week exercise binge!

The USDA Food Pyramid circa 2003
(note: the pyramid has since been updated…thank god!)

Exercise + The Food Pyramid
As you’d imagine, I’m kinda disappointed to learn that it’s actually possible to gain body fat when exercising 2 hours per day, every single day. You’re probably disappointed too.

However, what’s even more disappointing is the fact that it’s possible while actually following a nutrition plan!

Remember, participants in this study were following the recommendations of the USDA – you know, that famous food pyramid that everyone talks about. The one that dietitians across the land recommend that we follow. The one recommending 6-11 servings of breads, cereals, and pastas each day.

(Now, it is true that the USDA has since changed their recommendations – for the better. But can you blame me if I’m a little gun shy on backing their new recommendations? Especially after the checkered history of the last food pyramid?)

Questions
Now, you might have some questions about the study design…as I did when first reading it.

After all, maybe the girls didn’t follow the USDA plan to a “T”…

Or maybe they were going thru puberty at the time of the study and that explains the fat gain…

Or maybe being put in a detention center isn’t exactly condusive to fat loss in the first place.

Well, after speaking with Dr Homann, I’m pretty confident that these factors can’t really explain away the fact that these girls exercised for 2 hours every single day, while following the USDA’s guidelines, and got fatter.

For starters, the girls were living in a detention center and they were provided all their meals. So there wasn’t much room to cheat.

Further, the girls were starting out quite over fat. Indeed, their average body fat was just over 30% to begin with. So they did have fat to lose. And their fat gain can’t be explained by simply “getting older” or “puberty”.

Let’s Bottom Line This
I could probably go on and on here…but I’ll spare you that. Instead, I’d like to simply say the following.

The data are pouring in.

And they paint a pretty clear picture. If you want to look better, feel better, and perform at the top of your game, you definitely have to exercise…(although 14 hours a week probably isn’t necessary).

But, even more importantly, you’ve got to look after your nutrition – specifically what you eat, how much you eat, and when you eat it.

Indeed, without the right nutritional intake, you simply can’t expect inspiring, noticeable results. Heck, in some cases, you might even expect to get worse!

So don’t leave your nutrition up to chance.

And if you need some help getting your nutritional intake straight, Precision Nutrition can help.

__________________

Posted By:
John Berardi, PhD, CSCS
President, Precision Nutrition