Comments
Are You A Skinny Person With High Body Fat?
“Skinny-fat?” What is it? It is a danger zone for those who don’t weigh much but have high body fat! I have heard this many times: “I’m skinny so I don’t have much body fat. Maybe, maybe not. If you don’t combine good nutrition with consistent weight training and interval cardio exercise, you probably have high body fat (even if you are skinny).
One of the critical measurements is your waist-to-hip ratio (waist measurement divided by hip measurement). This measurement is important because there is a correlation between chronic diseases and abdominal fat. A ratio above .80 for females and above .95 for males could put you at risk for a number of diseases, including cancer. For example, if your waist is 31 inches and your hips are 41 inches, your waist-to-hip ratio would be .76. A “skinny-fat” person could have an unfavorable waist-to-hip ratio.
Someone who is overweight and loses say, 80 pounds, can be at risk of having high body fat. How? If you lose that much weight mainly through calorie restriction (i.e., without much exercise), you will have alot of loose, hanging skin on your body. What you need is a lean, toned body through good nutrition and consistent exercise.
Many people are confused about what Body Mass Index (BMI) means as it relates to body fat. Keep in mind that it is just one tool to use when you are looking at your health. Scientists use BMI as a research tool to make objective comparisons as to how fat a person is. A person with a BMI of 25 or above is considered overweight and a BMI over 30 is considered obese.
BMI uses a person’s height and body weight to measure a person’s fatness. This method has some limitations because it doesn’t consider a person’s body type (slim, muscular, etc.) For example, a fit person with high muscle mass will tend to have a high BMI which suggests that the person is overfat. This person would actually be fit and healthy with low risk for fat-related diseases. So, even though you might use BMI as a starting point, a person’s level of fatness is best measured using a direct method which tells you WHERE YOU ARE FAT. Two methods used are under-water weighing and skinfold measurements. Under-water weighing is not readily available to most people. Having a skinfold body fat test with calipers done by a fitness professional is convenient and reasonably accurate.
Get your body fat measured! It might surprise you.
Become a Member and get access to My Fitness Hut’s Fat Blaster Athletic Training System!
Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter?
Share My Fitness Hut!
Email this • Save to del.icio.us • Digg This! • Share on Facebook • Discuss on Newsvine • Stumble It! • Add to Mixx! • Technorati Links • Email the author
Comments
Do You Have Shin Splints?
This Q & A is for those runners who have, well, ran too much (and not very smartly)!
Client Q: I have shin splints. How do you get them and how do I get rid of them?!
Mark’s A: Ouch! It hurts just thinking about shin splints!
Shin splints are much more than shin soreness. Shin soreness happens through overuse of your shins during training. Soreness can be treated with the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Shin splints refer to a medical condition called Medial Tibial Stress Syndrome (MTSS).
Problems with your tibia (shin bone), fibula and the many muscles that attach to them cause shin splints. There are two main causes of shin splints:
1. Overloading - Exercising on hard or uneven surfaces bring on shin splints. Other common causes of shin splints are exercising with cheap shoes, exercising after a long layoff, a sudden increase in exercise intensity/duration and excessive uphill or downhill running.
2. Biomechanical Problems - The most common biomechanical problem is running with flat feet which lead to over-pronation (foot and ankle roll excessively inward). Poor running mechanics can also lead to shin splints. And, finally tight lower leg muscles contribute to shin splints.
Prevention of shin splints includes the following:
1. Quality footwear is a must. You may need the recommendation of a podiatrist and/or expert footwear saleman.
2. Proper warmup of your lower leg muscles and tendons before your activity.
3. Proper running mechanics will help prevent shin splints.
Treatment of shin splints include:
1. R.I.C.E.R. application during the first 24-72 hours of injury.
2. After 72 hours of ice treatment, use heat and deep tissue massage. You can also massage the shin area before and after exercise activity.
Prevention of shin splints is the best policy!
Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter!
Comments
Running Out Of Energy Before You Finish Your Workout?
Are you having trouble finishing your workouts because you run out of energy? There could be several reasons:
1) The timing of your exercise selection is important. High intensity exercise such as speed work, interval training (high intensity to low intensity rotation), one-legged exercises, etc. should be performed at the beginning of your workouts when you are fresh. Your body’s neuromuscular system is highly fatigue-prone at high intensities. Performing these exercises in a fatigued state will compromise what you are trying to accomplish.
2) Perform compound exercises such as squats, deadlifts, lunges, bench press and bentover rows early in your workout. Compound exercises work multiple joints and major muscle areas. You need to be fresh to do them properly. Single joint, less demanding exercises such as bicep curls and calf raises should be done later in your workout.
3) Eat properly during the day and at least 1-2 hours before your workout so you’re not running on fumes.
4) Get enough sleep. If you are sleep-deprived, you won’t be able to adequately complete a demanding workout.
5) Keep your workout time at 1 hour or less. You don’t need marathon training sessions to have effective workouts.
6) If you are diabetic, you may need to bring a snack to eat during and after your workout.
7) Don’t take on an advanced exercise before you are ready for it. For instance, you may have to “work up” to being able to do high intensity interval cardio sessions.
Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter!
Comments
Benefits Of Fitness Bootcamps
Fitness bootcamps have become popular as a form of group exercise. My question to anyone thinking about participating in a bootcamp is this: What are your fitness goals? Your answer will tell me whether a bootcamp will have long-term benefit for you.
If your bootcamp experience isn’t part of a permanent commitment to a fit and healthy lifestyle, then you are not going to get the permanent fitness results you want (a lean and toned body). Permanent fitness results take longer than any 1 or 2 week bootcamp. The bootcamp will just be a quick fix for you. That sounds harsh but I see the quick fix scenario too much out there.
I don’t do bootcamps because I prefer to work with people 1 on 1. Individualized attention to clients holds them and me accountable for real, lasting results (fat loss and weight loss).
The next time you are thinking about participating in a fitness bootcamp, ask yourself this question: Have I made the commitment to a permanent fit and healthy lifestyle? That is the real question that you need to answer.
Want more fitness tips? Subscribe to my weekly Fat Blaster eNewsletter!
Comments
Exercise On The Go…….
Busy moms are awesome! They juggle many tasks at the same time and they still make time to love those around them! After all this, busy moms somehow find time to exercise!
Client Q: Do you have any suggestions for fitting in exercise during my busy week?
Mark’s A: Here is a good tactic that I use all the time: exercise at the location where you are currently. Many days, I fit in 15-20 minutes of exercise while waiting for a client training session. Take advantage of “DEAD TIME” during your day and exercise. Twenty minutes of exercise here and 20 minutes of exercise there works just fine.
Heather (all-world busy mom), a good friend of mine, is one of the busiest people I know. She has also made a commitment to fitness. She shared this personal story with me and here is an exerpt from it:
“Over the past three days or so, I’ve gained a better understanding of why women of my age (the specifics of which is an irrelevant detail) lose track of their gym passes and the will to fight the good fight on personal fitness.
I’m nowhere near quitting. I’ve done this for too long and believe that exercise tones a lot more than my body. It smooths out the rough spots in my emotions; it gives me spiritual muscle for Life’s considerable challenges. It gains me “thinking time,” enhancing my sense of perspective. It makes me smile more and wrinkle less.”
Click here and read the rest of the story. Have a great workout today!
Comments
Check Your Fitness Level Once A Month
Back on July 1, 2008, I wrote:
“Today is the first day of the rest of your health and fitness year! You did do your FITNESS REVIEW yesterday right? Now you’re ready to re-energize your exercise battery and “get back on track” or “challenge yourself even more!”
Well, how did your month go? One way to find out is to take your body measurements and check your body fat percentage. Lost inches and decreased body fat is a sign that you are burning body fat and toning your body. You should take these measurements at least every four weeks to monitor your progress. You can weigh yourself too but I’m more concerned with you burning body fat. REMEMBER, FAT LOSS IS MORE IMPORTANT THAN WEIGHT LOSS!
Adding more lean muscle mass to your body will speed up your metabolism because the body must work harder to maintain muscle mass. Go ahead and check your measurements and make adjustments to your fitness program if needed!
Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter!
Comments
Do Personal Trainers Struggle With Fitness Too? Part 1
The title says it all, so I’ll just jump right into this week’s question!
Client Q: Mark, I have a question? What do you struggle with? I think of you as this fitness god, but let’s know you better…. ya know.
Mark’s Q: Great question! I’m definitely not a fitness god! But I made a commitment to fitness years ago and that’s the key! But, I had alot of help! Let me explain:
1) I grew up in sunny New Mexico so I played outside almost everyday. That leads to an active lifestyle of games, walking, running, etc. Fun exercise is the best exercise. Even today, I do exercises that I like (there are tons to choose from)!
2) I participated in organized sports from age 5 to age 21. Along with genetics, that’s how I shaped a lean, athletic body. From there, all I basically had to do was maintain what was built.
3) I didn’t own a car until I was 23 years old so I walked and biked alot. Again, this helps lead to an active lifestyle (OK, I bummed alot of car rides too)!
4) I grew up in a time when kids came home from school, did their homework (well some of the time anyway) and then went outside and played games til dark (now kids are on MySpace and FaceBook til dark).
So, I kinda indirectly fell into the “fitness lifestyle.” Stated another way, I had alot of “social support” to help me stay fit. Social support is a leading indicator that you will stay on the fitness track!
The commitment to a fit lifestyle will lead to the body changes you want and give you lifetime health. I always tell people to commit to this lifestyle first and the health and “hot body” will follow!
Anyway, one of my weaknesses is sweets. I love sweets! I try to find replacements for them. So, instead of soda, I will drink water or unsweetened tea. And candy! Instead of eating a whole bag of M&Ms, I try to eat a few! And, some days I just flat out cheat. If you make the commitment to fitness and hold to good nutrition about 90% of the time, you will be just fine.
Unlike some trainers, I stress health and commitment first because that’s really where the problem issues are! The commitment to a fit lifestyle trumps all other fitness commitments and will help you to overcome the obstacles and failures along the way.
A fitness god I am not—I am committed to fitness! Stay tuned for parts 2 through 5 of this series and I’ll let you know about other weakness that “this trainer” has!
To get more fitness and nutrition tips, subscribe to my weekly Fat Blaster eNewsletter!
Comments
There Are No Shortcuts To Good Health And A Great Body
There are no quick fixes for building your lean and toned body! Forget the commercials that say “Lose 15 pounds in 10 days….” You will put that weight back on (and more) because your body composition (less fat, more lean muscle mass) has not changed! And, the weight you lose that quickly is mainly lost muscle and not lost fat. You need to build a body that will give you good health and one that will last through the years of your life. If you rush the fitness process, it won’t work!
To improve core strength, overall strength, flexibility and balance, you need a program that will build your body for health and physique. It’s not going to help you much if your body looks good (for a while) but your health and quality of life is a total wreck! Exercise hard and smart. Build a foundation for your body.
STABILIZATION – Correct your muscle imbalances, joint dysfunctions, postural distortion patterns, improve kinetic chain (human movement system) integrity and reconditioning/rehabilitation.
STRENGTH - Improve your stabilization strength/endurance and increase muscle growth and strength.
POWER - Enhance neuromuscular efficiency, increase power production, increase speed strength and create neuromuscular adaptations throughout the entire range of motion.
The training program should be Multi-Planar (sagittal, frontal, transverse), Multi-Joint (exercises such as bench press, squats, lunges), Multi-Dimensional (stabilization, strength, power) and Proprioceptively Enriched (high neural demand).
There are no shortcuts to building the healthy, lean and toned body you need!
Do you want more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter!
Comments
Are You “Shooting In The Dark” With Your Exercise Routine?
Many times, people are trying to “get into shape” and they just start lifting weights and running. There is no set program to achieve fitness results. Well, this often leads to little or no results and a host of injuries. Look at this client question:
Client Q: Some muscle areas on my body are more developed than others. How can I correct this problem?
Mark’s A: We all start with a body type due to heredity. A fitness assessment is important because the personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit the individual’s needs. Without this assessment, you are “shooting in the dark.”
Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program. Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak.
An integrated training program focuses on 3-dimensional muscular balance. This will help overall strength, prevent injuries and enhance everyday living. Opposing muscle groups should be in balance. For example, the quadriceps group/hamstring group should be in balance (or the quads should not be significantly stronger than the hamstrings). Research has proven that inadequate hamstring strength contributes to knee anterior cruciate ligament (ACL) injuries.
To avoid developing muscle imbalances or to correct muscle imbalances, you should do the following:
1) Have a postural assessment performed by a fitness professional. This assessment will indicate where your muscles are tight, weak or lengthened. It will also indicate patterns of postural dysfunction called postural distortion patterns. Distortion patterns occur because the structural integrity of the kinetic chain (human movement system) is compromised due to the misalignment of one or more of its components.
2) Develop a comprehensive flexibility routine.
3) Weight training should focus on the total body to avoid muscle imbalances.
Do you have a fitness question? Just email it in! People want to know the answer to your questions!
Need more nutrition and exercise tips? Subscribe to my weekly “Fat Blaster” eNewsletter!
Comments
Your Vacation and Exercise
July and early August are traditionally heavy vacation months for many people (gas is $4 a gallon!)! Your workouts don’t have to take a vacation! Just be a little creative and you can have fun on vacation and still workout. Here’s a good goal: try to at least maintain your pre-vacation body fat and weight upon return from your vacation!
The picture above is my vacation condo location in Kissimmee, FL. It was easy to run in this location (just watch out for the alligators)!
Sometimes the location of your vacation can make working out fairly easy. For instance, if you are going to the mountains, hiking is an ideal exercise activity. And, if you are going to be close to a beach, running in the sand is a good exercise. If you are staying in a hotel, most hotels have exercise rooms. Just plan your workouts along with your vacation. Afterall, you want health and fitness to be a part of your lifestyle.
Here are some more pointers for your workouts during vacation:
1) Take your stability (swiss) ball and a set of dumbbells with you. You can get in a good 30 minute workout anywhere with these two pieces of equipment.
2) If you don’t want to take any equipment, then you can always do a bodyweight workout.
3) Take a jump rope with you. A 30 minute jump rope workout always works.
4) Plan fun games (such as water basketball, water polo, relays) with the family. The best exercise is fun exercise.
5) Visit the local health club where you will be vacationing. Some health clubs have agreements with your health club. A new workout atmosphere can be great motivation.
6) Plan a family hiking expedition if the vacation location allows for this type of activity.
7) Take your workout DVDs with you. They will probably work in your hotel television!
Stay on your nutrition plan at least 85% of the time! This is a tough one but you can do it!
I think you get the idea. Have a great vacation and stay safe!
Need more exercise and nutrition tips? Subscribe to my weekly “Fat Blaster” eNewsletter!
