Categorized as: Exercise

I Hate #NewYearsResolutions

It is that time of year again. Gym memberships soar, and fast food sales plummet. This is due in large part to waist sizes increasing over the holiday haul. The average person plows through 4,500 calories and 229 grams fat from Christmas dinner alone. This does not even include the other meals and after hours leftover binge eating either. Studies show that “the average American gains 1 to 2 pounds during the holiday season. Those extra pounds tend to become permanent baggage” (Zelman, 2011). Like many relatives at the holidays, they tend to overstay their welcome. So, when they finally do leave…

It is time to work out! As a long time gym manager and personal trainer there is on average a 20% spike in attendance starting around January 8th. However, once St. Patty strikes in March those “resolutioners’ are out of there faster than a Hollywood celebrity in a spelling bee. StatisticBrain.com validates this author, asserting that “the average monthly cost of a gym membership is $55. Of that amount, about $39 per month is wasted due to underutilization, as about 67 percent of people with gym memberships almost never use them.” Wow, this is painful to read. So, are you willing to become another statistic wasting your hard earned dollars? If you think you may be in danger of falling into this trap; run…literally, eat well, and when in a crunch…

Use your veto. Due to public outcry salads are now offered at most fast “food” restaurants. They are quick, and are a smarter option than their meat alternatives that are wrapped in foil and slung to you out a horizontal window. Salads offer those making healthy choices the veto effect. John Stanton, PhD, professor of food marketing at St. Joseph’s University in Philadelphia, told WebMD, “if there are five people who want to go to lunch together and one says, ‘I don’t want a hamburger,’ that person can veto the other four from going there. If a salad is available, McDonald’s can do what it really wants to — sell the other four hamburgers.” The smart choice is to pack your own food and plan your meals. However, the realist in me knows that sacrifices must be made while on the go, so use your veto power.

You are not a dog; do not reward yourself with food. Work hard! Exercise. The weights will not lift themselves, give them a hand. If the gym is not your thing there are neighborhood boot camps, running clubs, and tons of alternatives to the monotony of the gym. At the end of the day; working out is hard, eating well is hard, being overweight is hard. Choose your hard.

Add Strength Training for Leaner Muscles

Before Gail Devers won the 100-meter dash at the 1992 Olympics, she spent countless hours on the track. But you know where else she spent her time? In the gym, doing strength training. Not to gain weight, but to keep her muscles strong.

The common fear is that strength training will add bulk and therefore add weight. But this is a myth. Strength training will build lean muscle and burn some of that fat. So in the long run, you not only become stronger, but you can lose weight as well. Women, in fact, are more likely to tone up from strength training rather than bulk up.

So what part of the body should you work? All of it – your upper body, core, and lower body.

Your upper body is made up of your arms, chest, shoulders, neck, and upper back. This is easily the most popular part of the body to work for strength training. Here are some possible exercises for the upper body:

The core is very important because you derive much of your balance from the middle section of your body. Plus a strong core allows you to do other exercises better and more effectively. When it comes to your core, almost everyone takes care of their stomachs with sit-ups. But there is much more to your core, including your obloquies, lower back, hips and groin. Here are a few exercises for the core: