Wednesday, January 23, 2013

Are you on a training program or are you working out?

Without a plan, you're gonna be knocked on your back
when it comes to getting results.
Are you on a weight training program or are you just working out?  This is the question I've been asking people on a daily basis and the answer is almost always..."working out".   The worst is the people that say "Awe, I'm just lucky to even get to the gym". I just want to run my head through a wall when I hear that!

I can't understand around this whacky attitude of aimlessly wandering around the gym doing whatever exercise I feel like or what machine looks pretty.  I workout with a specific goal and training program planned well ahead of time.  This year, my main focus is to build lean muscle and maintain a low body fat level.  I'm gonna be doing the same basic workout for the entire year with slight changes month to month. Here's an example: If I'm doing 2 sets of each exercise, I can either raise, lower, or keep the same weight for the second set. So for January I'm keeping the weight the same, February I'll raise it, and March I'll lower. It could be as simple or as complicated as you want it to be.  The point is to have a plan that makes sense for your goal and stick to it.

Bottom line don't workout unless you have a plan.  If you don't, you just simply aren't gonna get the results you hoped for.  Take some time this week and really narrow down your focus and goals, then plan out your workouts accordingly for the year.  Leave your comments and I'll be glad to point you in the right direction.

Sunday, January 13, 2013


Now the link works! Great interview with Butkus on the Mike and Mike Show. The best part is after Butkus' interview is over, Ron Jaworski is the next guest on the show had a great story of his first game playing against Butkus as a back up QB.  It's a must listen for any Butkus fan!

Wednesday, January 9, 2013

Three key factors that slow down your New Years weight loss plans

Given that 90% of all health related New Years resolutions have to do with weight loss, I wanted give you a little background on our biology and the environment we currently live in so that you can be aware and make smarter food choices. The better you understand how the body works the more chance of success you'll have with weight loss. As humans (if you're not a human this post doesn't apply) we have a few built in biological traits that are working against us when trying to lose weight. What it comes down to is our biology hasn't caught up to the modern world we live in, here's 3 examples of what I mean:

1.  People are hard wired to eat as much as we can at a given time and move only when necessary.  It goes back the days of hunters and gatherers when after a hunt, we gorged for days until it was all gone.  Then we moved only when we had to find the next food source. Those people that were successful lived and passed the traits along, those who weren't...starved and died off. 

Problem:  The wiring is still there for eating until all the food is gone only now we don't have to move much to get the food.  It's right around every corner, we don't have to track it for miles, there's a lot of it and full of empty calories.  Remember our parents to finish the food on our plate...bad move!

Solution:  I keep healthy snacks such as meal replacement bars, fruit, and shakes with me at all times.  When healthy snacks are convenient, you're less likely to be hungry and search for the closest fast food restaurant. As with all snacks, even healthy ones, read the food label because some are filled with more fat and sugar than candy bars.

2. Modern technology has made it so that we barely have to move on a day to day basis.  We drive to work, sit all day at work, sit and drive to the gym, drive around the parking lot for the closest spot to minimize walking, sit on machines while working out, sit and drive home to eat more food while watching TV.

Problem:  We are not moving around enough each day to burn all the excess calories we are eating.  Even if you workout daily for an hour or two five times per week, that still leaves 22-23 hours per day that we're simply not moving enough for effective weight loss.

Solution:  Studies have proven that someone who doesn't exercise but stay's moving during the day burns more calories than someone who exercises but sits most of the time. If your goal is weight loss, an easy way to burn 2x's the calories is just to stand during all your exercises. Eat less move more.  Sounds simple doesn't it.  An extra 10 calories a day more than you burn and you'll gain a pound of fat that year.  You can see why it's easy to turn around after a few years and 10lbs later and wonder how did I get here?

3.  Ultra processed high calorie food is everywhere and in huge quantities!  Its so easy to hit the drive thru and throw down 1500 calories when you are hungry.

Problem:  Most restaurant and processed foods are loaded with sugar, salt, and fat which send off jackpot signals to your brain saying more, more, more! Food companies know this and try to include those 3 tastes in everything we like to eat. Ever notice how most foods you love have all 3?  Most popular food in the world, french fries.  Why? A peeled potato has the same molecular make up of sugar, then we fry it in fat, and salt the heck out of them when they're done cooking.  Crazy isn't it!?

Solution:  Eat more whole foods in their natural forms. These are lean meats, fruits, vegetables, and whole grains. Cut down the portion size of your food, a simple way to do this is to measure all the food you eat. Sounds like a pain but its very simple once you get in the habit and its a must when you're trying to lose weight. We know all this already!

My next post I will be talking about how in order to be successful with getting in shape, you have to plan your workouts...stay tuned.