An Easy Addition to Improve Health

With the increasing dispensing of antibiotics today, what we don't know CAN harm us. Specifically, not having enough 'friendly' bacteria in our bodies. When we ingest antiobiotics of any kind, not only do we kill the harmful bacteria causing our possible symptoms...but we also destroy the 'friendly' bacteria responsible for keeping us healthy.

(When I was 19, I got into health and fitness, and found out all the 'negative' effects of antibiotics. At the time, I was taking large amounts given to me by a dermatologist for my acne. I have never taken another antibiotic since then. I have only used natural remedies for any ailment.)

When we ingest antibiotics, it can disrupt the balance of the 'good vs. bad' bacteria in our body, therefore leaving us prone to further or recurring illness. To add to the problem, today much of our food supplies (particularly meat, chicken and dairy products) contain antibiotics because they are given to the animals. The best way to avoid that scenario is to buy only organic sources of the above listed foods.

One easy way to keep our systems healthier is to increase the amount of 'friendly' bacteria in the body. The informative attached article (link is below) will give you a more detailed insight into what probiotics are, why they're important and the best sources.

My favorite source is a delicious beverage called kefir. It looks and tastes like yogurt, but it contains much of the probiotics that are so beneficial to our bodies. They are now sold in many flavors at your local supermarket. Just taking a small cup everyday can go a long way to helping improving overrall health.

I prefer to buy the organic kind, meaning no hormones, antibiotics or pesticides were used anywhere in the process. You may have to go to a health store to find the organic version.

http://www.globalhealingcenter.com/natural-health/health-benefits-of-probiotics/

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Want to get fat? Include 'high fructose corn sweetner' in the ingredients!

Far too many products on the shelves today include the alternative sweetner called 'high fructose corn sweetner.'  The Corn Refiners Association claims that high fructose corn sweetner (HFCS) is nearly identical to sugar. But take a look at the recent research from Princeton University in New Jersey.

In a 2010 issue of the journal Pharmacology Biochemistry & Behavior, the research team reported the following: that rats drinking water with HFCS gained significantly more fat than those drinking water sweetened with table sugar and almost 50% more bodyfat than rats eating a normal diet without sweetners added.

Another interesting fact is the HFCS-fed rats also gained more visceral fat around the midsection and had higher levels of blood triglycerides. So, what's the best solution? That would be to eat and drink foods labeled 'organic', which aren't allowed to include HFCS. Of course, you could also read your labels carefully when shopping. High fructose corn sweetner is typically one of the first 2 or 3 ingredients in many products.

So, want to LOSE fat? Workout regularly and frequently, eat quality proteins along with fruits and vegetables.

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Yours in health,

Mike

For info on Personal Training visit http://www.mikemastro.com/

What Food Tastes Delicious, and is Great for Your Health?

Why should salmon be a fish you take a liking to? Even if you're not a big fan of fish, you may be pleasantly surprised when you try salmon. It's more of  moist fish even when cooked or grilled. You can get it fresh, smoked, frozen or even canned.

Salmon is a highly nutritious food. Besides being high in protein and the all important omega-3 fatty acids, just a 4 oz. serving of wild salmon provides a full day's supply of vitamin D, and half the necessary B12, niacin and selenium. It's also rich in B6 and magnesium.

So what's the big deal about Omega-3 fatty acids? What exactly are they and what do they do?

These are called 'essential fatty acids' (EFA's), meaning they are required by the body, but the body does not make them. You have to get them through food or supplements. Salmon, tuna and halibut are all great sources. Omega-3's have become popular because they have been shown to reduce the risk of the #1 killer...heart disease! The American Heart Association recommends eating fish like salmon, albacore tuna, sardines, mackeral, herring or lake trout at least twice per week.

In fact, research now shows omega-3 fatty acids reduce inflammation and may help lower the risk for chronic diseases like cancer and arthritis. Several clinical studies have shown that EFA's from foods or supplements lower blood pressure in individuals with hypertension and can help prevent against stroke caused by plaque buildup in the arteries that lead to the brain. You can reduce your chance of stroke as much as 50% by eating 2 servings of these types of fish per week!

So eating a nice piece of grilled or broiled fish, along with some healthy veggies that you like can accomplish at least 2 things. They will not only help you to get and stay lean...but you'll be healthier for eating them!

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Yours in health,
Mike

For info on Personal Training visit http://www.mikemastro.com/

How to (REALLY) Transform Your Body

Upon beginning their fitness programs, I ask my clients and others who I speak to a specific question. "So what are your goals for your body?" I'll get lots of different answers...answers like: "I want to get into my old jeans...I want to lose xxx lbs...I want to look like I did in college...I want to wear my skinny clothes again...I want my muscles to look firm and not jiggly...and so on.


So the reality is, most folks want to change their body somehow, they just haven't done it yet.


Here's a scary fact. We as humans begin to lose muscle as early as our late 20's! What??? It's true. You can look up the facts of aging and human physiology. (We also begin to lose valuable hormone production at the same time) So when I hear someone who is (any age) say to me, "You know I weigh the same as I did back in high school"...I know, if they don't workout seriously, they are not the same body composition.

By the time someone's in their 50's, they've likely lost 10-20 lbs. of muscle. If they weigh the same as in high school, it just means they've replaced that muscle with...gulp....bodyfat!

For anyone who wants to improve their physical body as far as its appearance, there's one thing you must do. You must use 'resistance' training! What exactly does that consist of?

Resistance training can come in several forms. It can be lifting weights or machines. This is what most folks think of when I use the term resistance training. But there's also other methods like 'primal' training. That is we can use our own bodies as the weights. These exercises or moves are sometimes used in a tough Yoga or Pilates class. They are certainly used in every military training camp.

Then there's the use of other tools which have gained popularity like Swiss Balls, Medicine Balls, Resistance Bands, Kettle Bells, Sandbags...and the list goes on. All of these are designed to provide resistance throughout a specific range of motion on particular muscle groups. Doing these will CHANGE your body!!


Every one of my clients over the years has done just that. And the more consistent they are with their fitness program, the faster it happens.


For most workouts I'll use several of these methods. The days of just using exercise machines to workout is OVER!! The days of walking for hours on the treadmill are OVER!! Can you say boring? Besides, the body thrives on variety when it comes to working the muscles. High reps, low reps, various exercises, different forms of resistence...and so on.


I'm writing this so that anyone (who wants to get into better shape) who has been living on the treadmill or stair climber, or who has been walking the neighborhood for years, or who has only dieted...and not seen the changes they'd hoped for...please pay attention to this.

What seems difficult and somewhat uncomfortable at first, eventually feels great. The effort that my clients put into their workouts is commendable.

I watch them holding their bodies in certain positions while their muscle tremble involuntarily...seeing the perspiration develop on their foreheads...pushing on from exercise to exercise with minimal rest. And then the look of 'Did I just really do that?' on their faces as they're done...I know at the end of the workout they feel like they've just conquered the world.

Inevetibly, they all SEE the visual changes taking place on their physiques. Their clothes fit differently, and they look different in them. They stand up taller with more confidence. They are more motivated to eat making more intelligent choices, sacrificing some things we all crave.

It's what we do. So anytime you see someone who has the outstanding physique or who has radically changed how they look...you can be sure they've put in the time and effort. And their reward is how they now look and feel.

The list of all the benefits of resistance training would be very long to post, but here's a few:

* Firm and strengthen muscles
* Improved physical appearance
* Reduces bodyfat
* Build and strengthen bone mineral density (help prevent osteoporosis)
* Help reverse the aging process of losing muscle fiber in the body
* Can significantly lower blood pressure
* Improves cholesterol levels
* Raises your metabolic rate (you burn more calories daily, even while resting)
* Higher overall energy levels
* Lower resting pulse (healtheir heart)
* Better aerobic capacity
* Helps prevent injuries
* Improves performance in athletic or physical activities
* Better posture
* Can prevent adult on-set diabetes
* Can prevent heart disease and cancers


My goal is to get as many people as possible to somehow, someway get into this fantastic habit called 'fitness.' It's a great lifestyle. It's one of things that you do 'get out of it what you put in.' It's been great to me, and I trust to others that I've worked with over the years.

Note: I've got a special new program coming soon that will allow many more people to work with me that otherwise might not be able to. Stay tuned.

Fat Loss-The First Result of Proper Exercise

Without question, for most people the number one desired result from exercising is fat loss. And if you're on the right program, that IS what happens. But what about gaining muscle? Is it important? Most women will state they DO NOT want to get BIG muscles, they just want to lose (weight) and look good. What they really mean is they want to lose the body fat and firm up their muscles. What about weighing in on the scale? Is it accurate? Should I weight train or just do aerobic exercise? What about just dieting alone for awhile?

Dieting alone can cause muscle loss, which in turn can slow down the metabolism! Exercise in general boosts your metabolism, and keeps it elevated, even for some time after you have finished!

First, to gain (big) muscles, you have to be on a specific program designed to do that. So unless you are hoisting up HEAVY weights all day long, don't worry! For those just looking to gain definition, lose body fat, firm and shape the muscles...we're on a different program...and yes, we definitely include weight training as part of the workout!

So, is it possible to firm up muscles without gaining weight? Yes and no. Here's why. When you 'activate' your muscles...that is, to start using muscles of the body you haven't used for a while, that's called 'hypertrophy.' When a muscle is used and trained, it becomes more dense. (It also becomes stronger, and more flexible). A more dense muscle will weigh more than a 'soft' inactive muscle. It also looks a lot better.

Muscle burns calories...fat does not!

Let's look at a typical example of a woman 5'6" tall and medium build. For this example, her age won't matter. She has not exercised for some time. She has put on weight over the years, let's say about 25lbs., and no longer fits into old clothes. What happens when she gets on a good training program?

If done correctly, she will initially get some slight muscle soreness throughout her body from the first few workouts (that's because she is now using or 'activating' lots of previously unused muscle fibers). After the first 30 days, it is very possible for this woman to have lost 8 lbs. of water and bodyfat. She can actually feel her clothes starting to fit a slight bit differently. This is due to the loss of bodyfat.

It's really important to remember: bodyfat doesn't really weigh all that much, but it takes up a lot or space (or inches). But here's the kicker, on her scale, it says she only lost 6lbs. After 30 days of working pretty hard, she's not all that excited to see only 6lbs. off, and 3lbs. was in the first week.

What's happening here?

Here's the reality...she gained 2 lbs. of muscle! Is that good? Hell yes!! Why? Well, for starters, for every pound of muscle she gains, she will burn more calories per hour all day, every day (even when the body is resting)! By raising her metabolism, she is likely to burn hundreds more calories every single day, even when she's not actually exercising. That's pretty impressive. Plus, her body will start to take shape. She will look more shapely and defined. But her scale doesn't explain that.

The point is this, for the first 60 - 90 days, an individual can gain a bit of muscle, and therefore the 'inches' lost are a much more accurate form of measurement than the scale. After 90 days, the increase of muscle density slows down considerably. At that point, the scale is now a fairly accurate tool.

Major loss of bodyfat, loss of inches, muscles firmed up and body looks great!

In our example, the woman would continue to lose about 4-7lbs. each month (while still possibly gaining 1 lb. of muscle every few months) until she reaches her desired weight. This is all provided of course that she continues to work hard on her training, and is disciplined with her eating habits.

In reality, we really don't know ahead of time what a person should end up weighing. That is determined when the person finally likes the way they look. If a very thin female TV celebrity looks great but weighs 150lbs., who cares? She looks like she wants to look, and that's what counts.

The bottom line is this, do not be afraid of working hard with your training. Your muscles will feel more and more solid and firm, you'll be able to 'pinch' or grab less excess (bodyfat), your tight clothes will suddenly slide right on, and as others notice, you'll start to get compliments! And most importantly, don't compare yourself to others. We tend to be our biggest critics. Compare yourself to YOU! Are you getting better? That's more important. But this is just the beginning...stay tuned!

The "TRUTH" About Changing the Shape Your In

This blog is in no way a substitute for seeking medical help or attention in the treating of any type of temporary or chronic pain of any kind. Always seek professional medical advice if you feel you have any consistent problem with pain or discomfort.

Tune in to any (fitness or health) infomercial today and they'll have you believe that 'their' new product is the answer we've all been waiting for. Finally, we can get into great shape easily. Just 'put on', 'use' or 'take' this product and watch the fat melt away and the muscles appear!
Right, sure!

If only it was that easy. The truth is, this has been going on for some time, and it only gets worse as time goes on. Companies find out how far they can 'push the envelope' with what they can say...and then get some 'hot' body spokesperson to to tell you using this 'gizmo' is how they got into great shape. Yet, they sell millions of dollars worth of their products every year.

So what's the real truth? Well the good news is that, getting into better shape is actually quite simple...it's just not 'easy'. But if the advertisers told you how hard it was, they'd never sell much. Let's face it, we Americans are all about fast and EASY!

But I'm not here to sell you...just to inform you with as much accuracy as possible.
I mentioned above that getting into better shape is simple. By 'simple' I mean this.
First let's look at the exercise aspect. The fact is, you have to work out with some increased intensity. If you're not working out yet, you'll have to start. If you already are, but you're not progressing and experiencing a desired result, you'll have to work out harder. Sorry, but that's the plain truth.

You'll have to learn what exercises are the most productive (example: spend time doing exercises that require effort like squats, walking lunges and planks as opposed to wrist curls and calf raises), and do more of those. And you will have to learn the proper technique for these exercises.

As far as the dietary concerns go, this is also simple. Stop eating high calorie junk foods (made up primarily of useless carbs and fats)...and eat more GOOD foods like fruits and veggies, salads and proteins. (Simple to say, but not so easy when you're craving junk!) At the end of the day, your caloric totals should contain more from proteins than they do now...and less from carbs and fats. More protein means more muscle production and a better metabolism. (Your body actually has to burn more calories to digest proteins than both carbs or fats).

This combination is quite simple isn't it? Exercise harder and eat better. Simple yes...but not easy. But isn't this true for many parts of life? Anything worth attaining is usually simple, just follow the proven paths of how to get them. But it's rarely 'easy.'

But they're also not impossible. If you want to get good at something, you find a reliable source (a person, book, etc.) and find out how they did it. Then replicate what they did.
When baking a cake, we follow a recipe to make sure we create a successful outcome. If we deviate very far from the recipe, we don't get a similar or desired result.

Same principle with fitness. Follow the recipe for exercise success, and you will succeed.
The fact is, when you exercise with some intensity, your body releases powerful hormones that just make you feel incredible. I swear, exercise is the greatest drug. If only more people would exprience it.

Most everyone would like to improve their health and fitness levels, and look better. But you have to start somewhere. But please understand, it may not be as easy as you think. But whatever you do...DO NOT QUIT! Just keep on searching out for what you need to do, and be consistent. You will succeed.

Many of my clients came on board to lose weight and inches. Typically, after just 4-6 weeks, they see some result. They see more muscle tone, and their clothes start to fit differently. At that point I tell them every 30 days, find a pair of slacks or jeans (clothes that have 'no give' or elastic) that you can't get into, or that fit very tightly...and try them on. Eventually they fit great...and then they're too big!

What I don't tell them (like the advertisers) is that you'll lose 30 lbs. in 30 days. Come on folks..let's be real! But 30 lbs. in 3 months isn't too bad, is it? (if you have that much to lose)
You can do it too! Just remember Rome wasn't built in a day...and I'm sure it wasn't 'easy.'

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Until next time...Train hard and train smart.

Mike Mastro

It's Not How Much Time...It's How Much Effort

This blog is in no way a substitute for seeking medical help or attention in the treating of any type of temporary or chronic pain of any kind. Always seek professional medical advice if you feel you have any consistent problem with pain or discomfort.

Years ago I worked as a trainer in a very large corporate fitness environment. I would see the same folks, week after week, month after month and year after year up on the cardio deck. They would be walking the treadmill, or stairclimbing, etc. for hours.



It was the same with the aerobic classes. The same participants year after year, doing classes several times each week. Eventually, unless a person sees some significant results, they wonder why they're spending so much time doing this. Heck, even many of the aerobic instructors who gave several classes each day, were still challenged with losing weight.

As you would expect, a lot of folks stop working out, because they are not 'seeing' a change in their bodies, even though they are getting a health benefit.



It dawned on me at some point that unless the 'intensity' of exercise was sufficient, the benefits of altering the body composition of 'fat vs. muscle' would not be accomplished.



Yes, doing some exercise like low intensity cardio is still beneficial for health benefits like helping to prevent heart conditions, diabetes and other diseases. But the latest science (based on studies at McMaster University, Hamilton Ontario) is saying you can do all that, and not have to spend many hours doing exercise to accomplish it. How? By using 'high intensity interval training'. (HIT)



What does that mean exactly? Let's use the treadmill as an example. What the latest science is saying is this; there is an alternative means to accomplishing all the benefits of using the treadmill (or any exercise device) without having to put in as many hours.



For example, instead of walking at a low intensity pace for 45 minutes 3-4 times each week...an individual can get the same (or more) benefit by changing the workout intensity. The way they would do this would be to increase the pace for one minute, and then bringing it back down to a lower intensity for another minute.



So using the treadmill example, instead of walking at a pace of 3.5 mph for 45 minutes the HIT version might look like this. After a brief 5 minute warm-up, you would up the pace to 4.5 mph and perhaps adjust the incline up to 4.0 for 60 seconds or so. This would raise the 'intensity' level to some degree. Your heart rate would increase, your muscles would have to work harder, and your breathing would increase.



You would then bring it back down to 3.5mph and a 0 incline for 60 seconds. You would repeat this for maybe up to 16-20 minutes...thus cutting your workout time in half or less. Yet the benefit would be the same or better.



This is a practice some of us trainers have known for years, it's nice to finally see science will document this.



As a person's fitness level improves we can simply 'up' the intensity during the HIT portion of the program. So for the 'high intensity' part, you can eventually go ALL OUT for 30-60 seconds...or more. This can be done quite safely on the recumbant or stationary bike (instead of sprinting on the treadmill). Clients of mine who use this approach always get into much better shape and condition.



In fact, it's the approach I use in resistance training. As we see many others in the gym sitting on machines for several minutes with not a lot going on...my clients are 'sweating' and breathing heavy. That's because we're using 'high intensity' in our workouts. My clients typically get more done in 1 hour than most others in the gym would get in 3 hours!



You end up working harder, further improving your heart and circulatory system, your lungs and respitory system, and we of course work very hard on the muscular system of the body. All of that rapidly burns calories and cranks up the metabolism. So on top of all the 'outstanding' health benefits they get...they actually lose inches and sculpt their muscles. That's how you get into REAL shape.



But for the average person who just wants to look and feel better and be healthier...not having enough time is really no longer an excuse. You can use HIT even for 12 minutes or less, and actually accomplish some real health benefits.

As always, train hard...but train smart!