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.'

To view past articles...just scroll down.
And remember to click FOLLOW on the left column to make sure you get future articles.

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!

Eliminate & Prevent Low Back Pain

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.

Eliminating and Preventing Low Back Pain

An estimated 90% of everyone reading this will have now, or in the past had some type of low back pain or discomfort. As a professional Sports & Fitness Trainer, I work consistently with other health professionals in the assisting of eliminating and prevention of pain in the body.


Many of these problems can be attributed to imbalances and/or weaknesses in the muscular system of the individual. Of these, low back pain is one of the most common. However, much of the time this problem can be eliminated rather quickly.


The problem of low back discomfort is often exacerbated by the improper positioning of the spine when we sit in car seats, chairs and couches. All of these keep the low back in a somewhat compromised position, as well as keeping the muscles of the legs in a tight, shortened position.


With some diagnostic visual testing regarding strength and flexibility, we can often immediately identify some imbalances or weaknesses in the body. When we address these with some simple exercises and stretches, we often find rather quick improvements in the reduction of the discomfort. This is true even if the pain has been present for long periods of time.


The attached video is an example of 3 very basic movements that can begin to offer relief in low back discomfort. These movements are a small example of what I would use to start a new client toward their low back fitness program. There is a substantial progression of stretches and exercises that typically follow these. But for a quick example of something anyone can implement right at home, these can work quite well to start.

The first move is simply resting the body with the low back flat on the floor. This is accomplished by elevating the legs to a 90 degree angle. It is this position that the muscles of low back are most at rest.

Believe it or not, even when you're lying flat in bed at night, there is a substantial amount of stress being put on those muscles. So by resting for a bit in this position, the muscles of the low spine actually get a well needed rest.


Another move you'll see in this video is the pullover stretch. This is helpful because it helps stretch out some important muscles of the upper body including the larger latissmus dorsi group...and the smaller muscles of the abdominal group.


This can be helpful because many muscles connect and are part a larger chain. If any group is too 'tight' it can cause undue pulling and imbalances on the skeletal system. This can subsequently cause discomfort in the body...many times in the low back.


You can view this video by clicking on the link found below. Again I must remind you this is in no way a complete or thorough approach to relieving low back pain...but it's a good start. Many clients I've worked with over the past 22 years as a trainer, have felt relief the very first couple of weeks, with the chronic back pain never to return.

In most of these cases, there was no significant injury or trauma of any kind to the low back...it was simply a case of weak and/or tight muscles, or muscular imbalances. All of this can be addressed and improved by proper exercise and stretching. As always I advise everyone to seek out medical assistance when it comes to treating pain and discomfort. At the very least you'll want to rule out serious injury or damage to any area of the body.


Click Here to view the video: http://www.youtube.com/watch?v=rqNnmC09eUU

Tip to Supress Your Appetite

Note: This information is not intended as dietary recommendations. I am not a registered dietician or nutritionist. I have however kept my body fat under control for the past 30+ years using the information given below.

A client of mine was very honest today and informed me she had a very 'hearty' appetite. She asked if there were any supplements that would help curb the strong cravings. This is a good point so I will address it here.

First off, before I ever recommend a supplement, I try to first establish what simple adjustments can be made. In continuing our conversation, her scenario is typical of most folks. We cook, or go out to eat. We're hungry, and we CHOW DOWN till we're full.
WRONG approach.

So what can we do to improve on this picture? We first must understand how hunger in the body works. So to make it brief, your hunger center is in your brain...not in your stomach. Once you start eating, eventually signals are sent to your hypotholumus (hunger center) part of your brain letting your body know you are being fed. The problem with this is that that process takes 20 - 30 minutes, give or take.

Well we can put away quite a bit of food in that amount of time!

Knowing this, what action can we take to maximize what our goal is? If our goal is weight loss (fat loss) to be precise, we must eat less calories and exercise...right?

So what can you do to help ease your hunger when the food hits your plate? Here it is. About 20-30 minutes before you eat your meal, treat yourself to a half or whole apple. Apples are very healthy, especially with the skin left on. But they also have a very positive effect on helping to curb ones appetite. Don't worry about the carbs...these are healthy carbs. An alternate food to use is a small cup or bowl of your favorite 'hot' soup (preferably not the creamy variety). This has a similar effect.

Then 20-30 minutes later, have your intended meal, but put it on a small side plate, as opposed to the large dinner plates we've all become accustomed to. When you are done with your smaller serving of the healthy meal, stop eating. You should feel satisfied at that point. If not, you will soon.

The is a great way to start eating less at those meals we sit down to. So what about if we go out to an expensive dinner and the serving size is not up to us? Easy...use the same approach. Eat an apple on the way...and take home a doggie bag and have the rest for lunch the next day.

Of course, the best way to approach meals is to break them up into smaller, more frequent feedings than the usual 2-3 HUGE meals each day. Instead, eat 6-8 small feedings of healthy choices of a protein mixed with a vegetable or fruit. Doing this, you will have more energy...never be starving...and will keep your metabolism 'cranking' for the whole day.

This will take a little practice for it to become a habit. Don't be so hard on yourself and just give up on it because you aren't consistent right away. Give yourself a good month to make it work.

After you do this with some frequency, it will become more habitual and you will see pounds of excess, unwanted weight melt off. Your clothes will start feeling baggy. Of course, participating in my 'grueling' but productive workouts will speed this process up quite a bit!

Good luck.
Mike

Tips to Prevent Tennis Elbow

Do you play golf, tennis, baseball, drums...or anything that requires a lot of use of your hands, arms and forearems?

Here's some preventive measures for what's commonly known as 'tennis elbow.'

Note: This information is in no way intended to be a replacement for professional medical advice. Always seek out a medical professional when you experience any unusual pain or discomfort.

Seems that almost everyone experiences some form of tennis elbow (pain in the arm/forearm) in their lifetime. I"ve experienced its discomfort myself. Maybe you have as well. Anyone from an athlete to a person who writes extensively with a pen or pencil is vulnerable.

The cause is accurately explained by the Dr. Taylor in the first link provided below...as well as an exercise to help prevent or alleviate the syptoms. (Note: the device used by the doctor can be somewhat substituted by using one or more rubber bands placed around the fingers in a similar fashion).

By viewing the 2 links below, you will be shown first how to exercise and 'strengthen' the area... And in the second video link, how to increase the flexibility of those same muscles and tendons.

Both areas are of extreme importance in the prevention and rehabilitation of this annoying and often painful injury.

Each link is only a few minutes in length and well worth the watch!

Healthfully yours...Mike Mastro

The link below shows some simple exercises you can perform.

(Note: You can use a, or several rubber bands to simulate what the Dr. uses here).

http://www.youtube.com/watch?v=3dqAAveeCmM

The link below demonstrates how to stretch the muscles and tendons of the forearms.

http://www.youtube.com/watch?v=ZsvWW_tcct8

Alternative to Swine Flu shot

With all the recent talk about a new 'pandemic' I thought this article to be somewhat relevent. We all have a decision to make right now. Will you get a Swine Flu shot? Will you get a regular flu shot?

The more folks I talk to, the more I hear they won't be getting a shot, nor will anyone in their immediate family. A few,however, are in slight panic mode. Is it all the media hype? Or is there cause for real concern? For anyone interested, I have never taken a flu shot, and don't plan to.

I spend a lot of time in the gym...a pretty 'germy' place. At times, there are folks coughing and sneezing and working out on the equipment I'm getting ready to use....ugghh. And I'm a 'germaphobe' to the max!

But what are we supposed to do? Stay locked up in our homes with a can of Lysol in hand in case anyone approaches?

One thing many people find interesting...I haven't taken a prescription antibiotic in over 30 years. Sure, I've gotten sick, but even if there was an infection, I let it run its course. I use other natural foods and supplements. When I was 19, I read some scary info on antibiotics, and it got my attention. I swore them off. If it's 'life or death', I'll reconsider.

That being said...

No content on my website or blog is intended to be medical advice of any kind...you do what you believe is right and best for you. I just want to be informed, and when I see something interesting I share it.

The article linked below mentions the herb, astralagus. I have taken it, though not many times. I have had flu/cold like symptoms pretty bad over the years, and I always research and find some natural items that could supposedly help.

Astralagus is one I have taken, and as I recall, I did not have to resort to any antibiotics to get rid of what I had. Was it that? Was it all the other items I was taking? Was it the combination of them all? I don't know. It could have been psychological 'placebo' effect for all I know. But I do know, I didn't have to take drugs or shots.

Below is a link with an article by author Dr. Andrew Weil (a pretty prominent name in the field of health) with regard to a natural alternative to 'flu injections' to protect against the Swine Flu.

Best of health to you my friends,

Mike

http://www.associatedcontent.com/article/2163091/astragalus_vs_h1n1_swine_flu_virus.html?cat=5

Proper form on lat pulldowns, and pull ups

One common mistake I see with great frequency is on the lat pulldown machine. Often, the individual is pulling mostly with arm strength. The objective of the lat pulldown is to stimulate the large pulling muscles of the back called the latissimus dorsi, or 'lats.'
In order to best utilize that musculature, the optimal form would be as follows. After choosing the bar you will use, set a weight that feels light to medium. If you start out with a weight that's heavy, there's no way you will get correct form...at least not for many reps.
Next, grip the bar with a medium shoulder width, or slightly wider than shoulder width grip with palms facing away from you.
Now here's the important part. As you pull the bar down toward your chest, slightly arch your low back, and aim your chest up toward the ceiling as the bar is coming down. This will force your back muscles (our target) to do more of the work than your arms.
Also important to note...the wider your grip on the bar, the higher up on the chest should be the direction of the bar. For example, if you have a narrow grip, inside the shoulders, aim the bar toward the lower pecs. With a wider grip, aim for the upper chest.
Lastly, the bar does NOT have to touch your chest or body to complete a full rep. This would be based on the length of ones arms.
Complete your reps by contracting your back muscles and releasing the bar back up slowly to the stretch position.
There you have the 'perfect' form for doing a lat pulldown. You will feel and see more back development and strength using this exact technique.
The trainer in the link below will give a decent explanation and demonstration of a wide grip pulldown. Check back soon for more info. Mike.

http://www.youtube.com/watch?v=JEb-dwU3VF4&feature=related

The next video is the correct form taken from a rear view

http://www.youtube.com/watch?v=1K3HyzIcTCc&feature=related

Incorporate Variety into your Workout

Whether you exercise at a gym or healthclub, or at home, you'll want and need variety in your workouts for several reasons. First, after a short while, you're body will not allow much in the way of results if you don't increase 'intensity' in some respect. It might be in increasing weights, reps, sets, etc. (But this seems to hit a peak at some point). So now what? Change the workout!
Next, many folks quit working out due to 'boredom' or the workouts get stale or non-productive. Why do the same exercises over and over when there are literally thousands to choose from? Lastly, your body loves variety! It responds best to it. And mentally, you'll actually look forward to your workouts...yes it does happen.
Always remember, that proper form is critical in all you do with exercise. I learned more than 20 years ago from Dr. Tom Deters, who was at the time, the editor for Muscle & Fitness magazine...the first rule of the gym is "Do no harm!" So train hard and train smart.