More Cardio Please!

Because aerobic exercise is how you lose fat, so the more the better, right?

But if (or in this case when) I tell you that aerobic exercise is not effective for fat loss, what would you say?

That I am crazy, a liar, or both?

Well anybody can say anything, so let me offer you some proof from three different controlled studies (Thanks Alwyn Cosgrove).

***

Three Month Study

Conclusion: The addition of 45 minutes of aerobic exercise at 78% Max Heart Rate (which is moving) 5 days a week for 12 weeks had NO EFFECT over dieting alone

Int J Sport Nutr. 1998 Sep;8(3):213-22.
Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women.
Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN

Six Month Study

Two groups:

• Diet Only
• Diet plus aerobic exercise (50 minutes, 5 days per week)

Conclusion: No additional effect of aerobic exercise on body composition

J Clin Endocrinol Metab. 2007 Jan 2
Effect of calorie restriction with or without exercise on body composition and fat distribution.
Redman et al

Twelve Month Study of Aerobic Exercise

Six hours of aerobic training per week for one year (60 mins per day, six days per week)

Average weight loss after one year was 3.5lbs or 0.3lbs per month

3.08lbs for women and 3.96lbs for men

Obesity 2007 June – 15:1496-1512.
Exercise Effect on Weight and Body Fat in Men and Women.
McTiernan et al

***

These studies clearly show that aerobic exercise (cardio) has little to no effect on body composition. In the best case scenario these subjects busted their butt for 6 hours a week and lost a grand total of 1/3 of a pound a month – OUCH!

The first thing to note is that in the first two studies nutritional changes were made, and that is the number one key to fat loss. You must make changes to your nutrition to positively affect your body composition. But from a fat loss standpoint the subjects might as well sat on the couch as spend up to 6 hours a week doing purely aerobic exercise.

Bummer, dude!

Here’s another one for you…

True or False? – All things being equal nutritionally (calories/macronutrients), then the more calories you burn during training, the more fat will be lost.

Stay tuned, we’ll get to that one next time.

Until then…

Keep Making It Happen!

Coach Dean

Coming March 2011!

What Do You Expect Out Of Your Training?

Nancy and I were at a health fair recently sharing the Get Fit NH goodness with the world (ok, not the whole world :), and a comment kept coming up from people as we talked to them:

It went something like this:

“I’m good, I go to the gym”

to which we follow up with...

“Great, what do you do there?”

and usually we hear about their adventures on an elliptical, or treadmill or something similar.

Our next question is “That’s cool, is there someone in the room that helps you with your training and gives you a plan?”

To which the response is “No, I just usually run for an hour, or do one of the programs on the machine”. In fact, today out of all the people we talked to only one (??) did any form of resistance training.

And that’s where the magic happens – when we explain to them that at Get Fit NH, not only is there a coach (or two or three) in the room, but they are actively coaching each client on safe form, good technique, and progressing or modifying as necessary.

Most of them think that’s the coolest thing ever.

You see there is a huge difference between hiring a room full of machines and hiring a professional coach. For some people the room full of machines is all they want, and that’s great. If that works for you I am all for it.

There is also a huge difference between Get Fit NH and other “class” options out there. We are group personal training. We are not up in front of the room leading the “class”. We are actively coaching, down on the floor when necessary, correcting and refining each movement to make sure our clients get the most out of their training.

After all that’s ultimately why our clients train – to get better – not just tired.

We have high expectations; of our clients for sure, but especially for ourselves. At the end of this post there is a copy of a sheet we hand all our clients outlining our mutual responsibilities. You will find that our expectations for ourselves outnumber our clients significantly. That’s not by accident.

Come experience Get Fit NH Bootcamp for yourself. Take advantage of our Two Week Free Tryout and find out why people all over Southern NH have chosen to train with us.

Make It Happen!

Coach Dean

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What You Can Expect Of Get Fit NH Coaches

We believe that you want to be here and be an active participant in living a healthy lifestyle. It is our responsibility to provide you the fitness coaching you need to reach your health and fitness goals.

We will be enthusiastic and encouraging.

We will provide a safe environment in which to train.

We will always be assessing and coaching while you train in order that you can gain maximum benefit and be confident in what you are doing. We will ask you to stop what you are doing if we deem the execution of movement to be unsafe.

We will challenge you to work hard and to stretch yourself.

We will keep you accountable to your training days.

We will refer you to others in the health and wellness field when we believe that would be beneficial to your health and assist you in reaching your goals.

We will live what we teach, and take good care of ourselves so we can do our best for you.

We will continue to learn and grow through self-study, seminars, and workshops and by working with coaches and mentors.

We will live up to the highest ethical standards of our profession and treat all of our members professionally and courteously at all times.

What We Expect Of Our Clients

Do your best at all times and accept your current abilities.

Come every day with a positive attitude.

Avoid negative self-talk and minimizing your achievements.

Please do not use the word “Can’t”. Just because you are currently unable to do something doesn’t mean you won’t ever be able to do it.

Be present and ready to train at your scheduled class time.

Call, text or write when you are unable to come to a scheduled class.

Be prepared to laugh, learn, work hard, sweat, and succeed.

We Are Grateful

For all our amazing clients who so enthusiastically share Get Fit NH Bootcamp with their friends, family, neighbors and co-workers.

Thank-you for giving the gift of better health!

Now THIS Looks Fun!

Thanks to Kim Kilgore for bringing this to our attention!

Late last month we mentioned the Renegade Playground Challenge being held up on at the Speedway in the beginning of June, but that race filled up fast, with many of the “waves” already taken by the time we were ready to register, and a few mentioned price as an obstacle as well. Don’t be shy, if you still want to do that one, I say go for it!

For the rest of us, the amazing Kim Kilgore decided that she is going to celebrate the big 4-0 in style, at the Warrior Dash being held in Amesbury, MA on June 25, 2011, and we decided to join her! We thought this was a perfect fit, as we have a recovery week scheduled for the next week – it’s like they knew we were coming!

Kim, Nancy and I are scheduled for the 10:30am “Wave”, but I know they fill up fast, so if you want into that one I suggest you head over and register NOW!

We also dug up a promo code to get you $5 off registration: wdactive2011

Check out the insane course here

Register Here

What Say You?

Wicked Winter Workout

"The (top of the) Hill" @ Get Fit NH Bootcamp Epsom

Place: Get Fit NH Epsom

TIme: 8:00am

Date: Feb 19, 2011

If we have to deal with all this snow, we might as well have some fun in it! Join us next Saturday for an adventure on our outdoor playground.

See You There!

Don’t Forget To Vote!

Let Your Voice Be Heard!

http://getfitnhbootcamp.com/5020/coach-nancy-best-fitness-instructor/

Low Carb or Slow Carb?

I heard the term “Slow Carb” from Tim Ferriss in his book “The Four Hour Body”, and I got to thinking what a useful description it really is.

Because while  limiting the amount of carbohydrate in your diet always seems to engender controversy, there is no denying that building your carbohydrate consumption around “slow carbs” is the best way to control blood sugar/insulin output, and therefore positively affect your body composition (read: fat loss).

Good nutrition really is not opinion based, it is science based. It doesn’t necessarily mean that every person has to (or can) eat the same way and get the same results, but your body is designed to work in a certain way. Your body has very specific chemical reactions to not only how much you eat, but what you eat.

The aim of this article is to explain the science behind the “slow carb” recommendation.

Slow Carbs

Goal: Control Insulin Response and maintain insulin sensitivity by eating slow (read complex) carbs

Why? When glucose (sugar) from the breakdown of carbs enters the bloodstream, your pancreas secretes insulin, which allows this glucose to enter the cells in the form of glycogen. This is important to remember because unconverted glucose is toxic to the body. Once insulin is secreted, blood sugar levels go down and insulin production slows. Your body wants to maintain this even keel.

Unless: You don’t make enough insulin, as in Type 1 diabetes, or your body has become insulin resistant.

Insulin Resistance: Your liver and muscles cells only need so much glycogen (storage form of glucose from carbohydrate metabolism). When you eat more carbohydrates than the body needs, the pancreas keeps pumping insulin (just like it’s supposed to) but because you are already “filled up” those cells start to become resistant to the call of insulin. The insulin “receptor sites” on the cells start to decrease in efficiency as well as in number (Down Regulation). Double whammy! Now we have a real problem – there is still too much glucose in the blood stream, so the pancreas keeps pumping insulin, which still can’t get it into the liver and muscle cells. Voila  – the insulin shuttles the glucose into your fat cells, where it is stored as fat. That’s right, it’s not fat that gets stored in your fat cells, it’s carbohydrate!

A Vicious Cycle: As the process described above goes on over time, your pancreas eventually gets “overworked”. This is what causes Type 2 Diabetes, which can eventually lead to needing insulin therapy such as injections just to stay alive.

Not To Mention: High carb and fast carb dominant diets can also cause excess inflammation, keep your cells from absorbing amino acids from protein intake, keep the liver from converting thyroid hormones, and lead to plaque build up in the arteries. (This is by no means an exhaustive list, but you get the point – it’s not good!)

Good News: Insulin sensitivity can be improved with exercise! Who knew?

Your muscles burn your stored glycogen as fuel during and after your workout. These muscles need that glycogen back in the cells, and will “up regulate” your insulin receptors to make that happen. That is why exercise is so important for Type 2 diabetics and those who don’t want to be one.

Good nutrition plays a huge part as well. Choosing carbohydrates that digest slowly causes the whole process of glucose/insulin response to slow down, which helps maintain normal function. Unrefined carbohydrates have the added benefit of increased micronutrient (vitamins, mineral) absorption, greater fiber intake, and enhanced satiety. Examples: REAL Whole grains, non-starchy vegetables such as broccoli, cauliflower, cabbage, asparagus.

You control a lot more than you think you do.

Every time you put a bite of food in your mouth, there is a cascading reaction. It’s not just about being full, it’s about providing your body with what it needs. Disease is caused when we don’t give our body what it needs in the right amount. The human body is an amazing machine, capable of withstanding a tremendous amount of abuse, but eventually the system breaks down.

Running your body on refined carbohydrates (sugar, soda, cereal, bread, pasta) is just as bad as running on a broken leg, it isn’t as painful as fast, but it will catch up with you.

Treat yourself nicely – go slow carb starting today!

Make It Happen,

Dean

Dean Carlson is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainers Association, a Level 2 Youth Conditioning Specialist with the International Youth Conditioning Association and is a Level 1 Certified Precision Nutrition coach.

Dean was recognized in 2010 as Best Fitness Trainer in Concord by the Hippo Press and Best Fitness Trainer in the Capital Area by the Concord Insider.

Dee Is Living Proof

I just received this picture that a young couple I met in Ireland took of my daughter and I during our day of sea kayaking in Ireland last September.  There is NO WAY I would have even attempted to kayak in the open ocean the year before.  A lake or stream is one thing but the waves and distance away from shore of the ocean is a very different beast.  I am so proud of myself for believing I could do it and then actually doing it with NO problems of strength or even endurance.  That was only possible because of the year of boot camp training I had under my belt.

I just bought my air ticket last night for another trip of a lifetime.  I will be going to Hawaii in May.  I had never traveled before last fall’s trip  to Ireland and have vowed to take a trip every year for the rest of my life.  We are not planning on spending the week sitting at the beach but want this to be an adventurous vacation.  We plan on kayaking, zip lining, hiking and dancing!

Your job is to keep reminding me to “SIU!”  My job will be to show up at class every night.

Thanks for everything,

Dee

PS My ultimate goal is to be able to enjoy physical adventures with my grandchildren!  LOL

Make Your Choice

A guest post by Jodi Naughton

Choose…

At least once every week, I go to my bank.  It’s a small branch – only one teller, no drive-up.  So, generally, I see the same teller every time and have for years.  But last week, I really saw her.

We’re both pretty talkative, so we’ve been on a first-name basis for years & share stories that are personal, maybe more than the average folks.  And I’ve certainly had the opportunity to simply observe her as I’ve had to wait in line with others for a bit since she’s the only person there.  Whether a customer is turning in loan paperwork, opening an account, or a simple deposit – this woman is always so cheerful & attentive, it’s really quite admirable in today’s world.  If you know me at all, you would know I am severely impatient, so it truly is a mark of impressiveness that I can just enjoy watching this teller devote all attention to the person she is serving, ignoring any and all behind.  I have never seen someone able to tune out the “noise of impatience” so beautifully.  

But, last week, she had received a phone call just before my turn at the counter.  It was clear that it was not business after all; something family related that was not exactly pleasant as I could see tears springing to her eyes – very unlike her.  She said she would call them back & turned to help her customers.  I did ask if she was ok, but what could she really say?  There was another line behind me & she was doing her utmost to be professional & courteous.  I didn’t push & left.

I did need to return the next day anyway, and this time, I was the only customer.  So then, she revealed to me the background information.   Without sharing details, I will only tell you it was simply a story of heart-break; some things arise throughout a lifetime with relatives, and her relative was still struggling with issues that spilled over to her.  With just a small bit of insight into what she had grown up with, I asked her – what makes you get through it, then?  You clearly make the choice to spread cheer and thankfulness in a way that you were not shown.  And that’s the answer, she said – I choose.  I choose every day to be happy.  I choose to be careful of others.  I choose to make it different than what I knew.  I choose to be the best of who I know I can be – in any big or small way.  

Make your choice; I hope you choose the best.

Jodi

Jodi Naughton is a Youth Life Coach & Motivational Speaker and the enthusiastic owner of I Want and I Will, LLC. You can visit Jodi online at http://iwantandiwill.com/