Christmas Time Rant and Rave!

Let me start by saying that this will not be one of those Christmas time messages where “healthy people” tell you all of the things you should do over the holidays to avoid gaining weight. I sort of think that is always so cliche how people think that imparting some words of wisdom during this time of year related to diet and exercise is in some way helpful. What really annoys me is when I see people trying to “be good” during the holidays. It just makes me think that they are just practicing a form of deprivation which we all know eventually leads to indulgence and over-indulgence. It’s a big picture people and you have to live a little. At the same time, going crazy during the holiday season doesn’t do you much good so I guess the message is moderation … moderate your control and moderate your allowance.

But enough about me, how about me? I have recently shaved a solid 10 lbs. off and much more importantly lost a good inch or more off of my waist. I figured I would get a jump-start on the New Year by starting to take care of business now rather than later. Nothing earth shattering about how I did it … just portion control, smaller and frequent meals, limiting my carbohydrate intake (to about 150 to 200 grams a day), moderating my fat and making sure it is mostly healthy fat, and trying to get as much protein as possible. Add to that great workouts with weights followed by some cardio almost every day and it has been relatively easy.

On to more important matters. Many of you know I now work with a medical facility. Being around the medical system more (also because I have had to go to the doc for a rare foot injury) has made me think a bunch about what is happening in our medical care system. No, this is not a diatribe on health care insurance matters so keep reading. What I have observed is that there is a LOT of people getting health care. And a lot of them are of course over weight and/or not optimally healthy. Of course I think to myself that if these people would just get into the gym and practice better lifestyle habits then so many of them would be able to avoid the doctor. But that is simplifying things. There are some REALLY unhealthy people out there. There are some people that are practicing eating habits that are absolutely insane. I have heard of people engaging in daily diets that drive their insulin levels through the roof and gorge their circulatory systems with “gunk”! And often these people think that they aren’t eating that badly. It seems to me that there is still a massive amount of misunderstanding about what proper diets should look like.

And then I go to the gym. And there I see that other population of people who abuse their bodies’ daily. Not by what they put into it but by what they do to themselves through exercise. I think I should of gone into orthopedics or pain management so then I could go to the gym and just hand out my card left and right to people performing exercises improperly. It is absolutely amazing how many people I see misusing equipment and performing exercises that are slowly but surely injuring them. Again, I say. Ask 10 random people in your life if they have some sort of nagging injury or ailment that keeps them from living optimally. I believe you will find that the ones who go to the gym will tell you that the have to work around it to keep from injuring things further and the ones who don’t will tell you why that injury means they can’t go to the gym because of how limited they are.

I haven’t even touched on all of the abuse that goes on with regards to drugs and alcohol … and especially of late, prescription drugs. Plus you have all the people that are dealing with psychosomatic issues that drive them to believe that they need things that they don’t. It all get’s overwhelming to me and makes my head hurt. (Maybe I should see a doctor … just kidding!) I guess what I mean to convey with this post is that it feels like we live in a nation of people that misuse and abuse their bodies left and right and then seek treatment from a system that is, from what I hear, a little out of whack but depends on repeat customers. Well if what I have seen lately is a representation of what is going on all around the country, then I think doctors are going to be doing just fine for many years to come.

All I want for Christmas ...

Christmas is almost here. Every year I make a list for my family. This year I am going to make a list for my blog. So in no particular order this is a list of the things I would like for Christmas as they relate to training:

1. I would like for people to stop using poor form in the gym. Every single day I go to work out I see perfect examples of poor form. What is maybe most unnerving about this is that often times the people exhibiting poor form look to be in halfway or even great shape. Listen, if you take someone with good or even great genetics and put him or her on a weight training protocol … chances are their bodies will respond pretty well. BUT! If that person is using poor form to work with the weights they are most likely causing accumulative stress to their joints and musculature that will eventually result in an injury. Do NOT confuse a good-looking physique with knowledge of how to attain it!!!

2. Personally, I would like to finally be able to put a diet plan in place for myself that compliments all the hard work I do in the gym. My cardiovascular training is on point. My weight training is especially on point. But I am a living example of how if you do not have the right dietary strategies in place, all that hard work you do in the gym can be almost totally nullified. The most infuriating thing about my situation is that I know what to eat, how much to eat, when to eat it, and all that good stuff. But I hate/don’t know how to cook and I love to go out and eat (and maybe even drink a little). Sometimes I think people look at me and think, “Why does a personal trainer not practice what he preaches”? Well in almost all cases I do. But when it comes to eating, that is my Achilles heal. Plus it is always easier to “diagnose and treat” someone else’s problems than your own!

3. This year for Christmas, I would really like to stop hearing people use injuries and or ailments as excuses to avoid appropriate exercise. I would guess if you asked ten random people in your life whether or not they had some nagging issue like a bum shoulder, bad knees, bad back, elbow pain, or something along those lines … 9 out of 10 of them would tell you about one or more of those. I do not work with a client that does not complain of some ailment. And that is okay – for whatever reason we are a society of people who neglect and mistreat our bodies. My job is showing these people how they can work to alleviate and maybe even correct those “problem areas”. But I am constantly amazed at how often people will tell me about a problem they have and then follow that up immediately with a statement about why the “can’t” do certain exercises. What is even more amazing is the rationale they develop for some of the exercises they do in place of what they supposedly can’t do!

SO for this Christmas, I will continue to try and spread the message of educating as it relates to these issues and as far as I am concerned, I will just wish for a little more discipline … and maybe some cooking lessons???

Thanks for reading

Andy

Are you "Special Needs"???

I am on a roll here - 2 blogs this week. Some of you may know that in my former life I was a special needs educator. What I mean by this was that I was a teacher that worked with students that had been identified as having special needs. My areas of emphasis were kids that had been identified as learning disabled or behavior disordered and often times - both. My students appeared to have normal levels of functioning on the surface but usually had one or more "deficits" that impacted their ability to do work. For those kids with learning disabilities it was maybe the ability to process numerically or logically - a lot of them had language deficits like being unable to put their thoughts into writing and of course quite a few of them struggled to read. My behavior disordered kids - aka "emotionally disturbed students" - often had a behavioral issue (that most likely stemmed from an emotional issue that was a combination of environmental and biological causes) that impacted their ability to participate appropriately in classes and thus affected their learning. I am really watering this down as many kids were a complex blend of a variety of these issues and other disabilities that all worked together to make it difficult for them to reach their full potential.

SO what the heck does any of this have to do with what I currently do??? Well! One of the themes of being a "special educator" was inclusion. And part of inclusion meant giving kids the least amount of accommodations and modifications necessary to make them successful. Basically - don't give them too much help or then it becomes a crutch but give them exactly what they need to be successful. Sometimes these kids would "ween" themselves off of the accommodations we would give them. Some would not. Some would do better for awhile and then need to come back.

SO! - what does this have to do with fitness and personal training. Probably much to the chagrin of many of my peers - I feel like personal training should be viewed as anaccommodation with modifications made periodically. Training is a tool. I think a trainers professional responsibility is to educate their clients as much as possible so they have all the possible tools to take charge of their own training. For some people this means a great deal of accommodations at first. You may need to work with a trainer for every workout for the first weeks or even months. This way you have all the support necessary to do things safely and appropriately. When I work with my clients at first - it is all about finding out exactly about what works for their bodies, what is happening with them bio-mechanically, what deficits they have and also what strengths they have.

Of course there are those clients that need to work with a trainer pretty much weekly or even more than once a week even after the initial education process occurs. For whatever reason - those people need the accommodation of having a trainer - or in many cases - simply want it. This is just fine. It is actually a really smart way to get the most out of your workout regimen. But a trainer and a client must reach a agreement that if at any point the trainee is to reduce his "accommodations" then careful attention must be paid to making sure they have all the tools to go out and exact their program on their own without the support of the trainer. Modifications are changes that can be made periodically with the trainer once the client has moved towards a more independent (but not totally independent, as a trainer as a consult periodically is a hugely valuable tool) program. Often with my clients modifications of existing routines are a chance for me to follow up, see what progress has been made, talk about new challenges they would like to implement and reassess goals. Again, a truly fit person more often than not has taken full responsibility for their program and put time and energy into learning everything that does and doesn't work for them. It's called taking OWNERSHIP of your program and it is very similar to what we wanted our students to do ... take ownership of their educational program.

The truth is WE ALL HAVE SPECIAL NEEDS. We are all unique individuals with unique bodies that should have a specific program designed for us. A great part of my job is the chance to help accommodate, modify, and see my students ... er, clients grow and change!!!

Thanks for reading,

Andy

Whatever Works ... Work it!

Going to be a little all over the place here. First - I have to address something that I have been confronting lately. A couple of clients of mine haven't really been getting as much accomplished as they have wanted to and have struggled to respond to the training protocols I have set forth for them. Upon further review - I started to think that it could be actually something that I wasn't doing or maybe something I was doing??? I had talks with them both and the same issue reared it's head. That issue being that at some point the friendship part of our relationship had somewhat superseded out trainer/client relationship. This is a very fine line to walk. Some trainees and I are able to walk it easily for whatever reason. But for others, there comes a point where individuals stop responding to me as a trainer because the friend part of the equation seems to distract. This is NOT a bad thing because I like having these people as friends. BUT it is important for them and I to understand - that is imperative that we communicate through the issue and if we are not able to switch roles when hanging vs. training then they need to move on. My point is - any trainer worth their salt should be more than willing to say "you know what - your friendship is important, but I want you to get results as well and if you can't do that with me, then go to a trainer that you can be more driven by". Again, not a knock on anyone involved - it is about being emotionally mature and secure enough to look each other in the face and be honest about what is best.

Okay - for rant number two. Most people know by now I really focus on "men's fitness". And in a lot of my conversations lately I have found myself repeating a specific set of principles. Much of this comes from what I gained when I got my newest certification. But in my own words it goes like this.

1. Your body works together kinetically - if one or two pieces of the puzzle are off kilter - then it affects everything else.

2. You have to be cardiovascularly fit, strong, flexible, and nutritionally sound to really have your fitness in check.

3. Weight training is numero uno with regards to importance in my book - but without a adequate flexibility program that is closely aligned with the strength training protocol - you are not covering your bases.

4. Leg training is freaking important and if you neglect it or think that your cardio training will take care of that you are selling yourself short. My new favorite phrase is this. "When you are 60, 70, 80 years old and beyond ... I don't care how far you could run or how much time you spent on the elliptical ... if your foundation is weak and non-limber, you will not have the quality of life you might of had if you had trained your legs appropriately"

5. Whatever comprehensive program you can find that will motivate you and work for you - stick with it. And if you don't know what that is - continue to work with someone to help you find it - because if it isn't working then it won't work! Ya know?

Thanks for reading,

Andy

A Confession and Some Pleas

A Confession: First I have to start with this. A while back I talked about my goal to be down to 200 lbs. by the end of summer. Well summer is here and I have not reached my goal. If anything I have backtracked some in the last couple of weeks. Why? I have this theory that psychologists/therapists/counselors have some of the greatest amounts of baggage of most people. Though they can have brilliant insight into others lives and give great advice and coaching, their lives can still be completely screwed up (not in all cases of course). I think trainers can be a little like this as well. Even though we can work with and “diagnose” people and give them great tools to fix their fitness regiment – the application of those principles to us is sometimes the greatest challenge. I think it may have something to do, in both cases, with having so many strategies and so much knowledge up there (in our heads) that we have trouble self diagnosing and treating if you will. So back to my issue. I know what I did wrong. I can give excuses like my trips or my tattoo that kept me from working out for a few days or my new schedule. But that is what they are excuses.
SO what now. Well, trying to look at what I would tell someone else in my shoes. It is time to reassess my goal. I need to analyze what went wrong and how I can more effectively approach it this time. Also I need to modify my goal. SOOOOOO! My goal now is to be at 210 lbs. by Christmas. I will set the bar a little lower and if I reach it early then great. In the meantime, I need to focus my energy again on my diet as that was and is my Achilles heel. But the point is I have acknowledged that I didn't reach my goal and accepted it and now I have to strive on towards a new goal that is attainable and appropriate.

A plea: In short I would like to make a plea to anyone who has thought about group training, specifically my group training, to give it a try. I really believe it is an awesome deal and the folks that have participated and stuck with it I think really see the value. It is a really good deal and I believe that the instruction and workouts are super effective and important. I have seen several of my participants improve by leaps and bounds in just a few sessions. The class setting is sometimes the best place to learn and achieve.

A plea part II: Here is the soapbox part. I plea to anyone and everyone who uses a challenge as a reason for inaction to stop doing so. What I mean is – lately I have heard numerous people use physical limitations or perceived limitations to keep them from exercising certain areas. A common one is the legs. I have heard several people try and tell me that they have leg issues, injuries, lack of flexibility, even too good of legs – as a reason not to exercise them. Simple logic and science should tell you that inaction is not going to solve a problem. If there are flexibility issues, then not stretching is not going to help. If there is a history of injuries, then “protecting” them by avoiding is not going to help your cause. Remember people – legs are your locomotion. They move you and carry you and support you. As you get older they are all the more important. The stronger that foundation is and more limber and agile they are – the better they will serve you as you age. I don’t care how old you are or what shape they are in – they need to be challenged and taken care of. Of course – there is an appropriate strategy for doing so and if you aren’t sure what that is – then see a trainer (hint, hint). This is my example but it can be applied to any issue you hear people using as excuses not address issues.

Okay – enough for now. Thanks so much for reading!

Andy

Types of Workouts ...

Of course it has been forever since I last updated this blog so for that I apologize. I did want to write a little something inspired by my new group training that started this week. Someone told me the definition of insanity (according to Einstein I think???) is doing the same thing over and over and expecting different results. Obviously the correlation you can make between this and working out is that if you continue to do the same workouts and/or follow the same dietary habits and expect to see different results then you are insane! Well, not really, just not thinking much about what you are doing.

So with my new group training, people have a chance to come and do something that is most likely very different from what they have been doing. IF I had to give percentages to what people do with their time in the gym I would guess that 85% of the people at MY gym spend most of their time on cardiovascular work. Of course, if you know me, I believe it should totally be flip flopped. I believe that the REASON that people do this is two fold. First, they think it is the way to burn calories and lose fat. Second, I think that people see cardio as a no brainer and weights as a complicated matter that is more trouble than it is worth.

My group training is designed for those people (that see too much complication with weights) as well as folks that see the value in weights but also in having direct instruction. With the group training model, you have the opportunity to almost go on auto pilot and get effective weight training workouts. The nice thing is that in a smaller group, I can still give individual attention to form, function, and intensity.

As far as the workouts we do. I am currently modeling the program after P90X but have obviously modified it a bit for our purposes. The fact is that it is a type of training that is very different - focused on muscular endurance, a little muscle building, and most importantly variety. This keeps your "body guessing" (sometimes called muscle confusion) and causes you to respond. Eventually the workouts will morph into other formats as I want the people who continue to come to group training to continue to be challenged and "stimulated".

Finally, a word about sets, reps, and weights. My current program has people doing timed sets that usually end up being in the 20+ rep range. Everyone I talk to concurs that those rep ranges sneak up on you and can be quite intense in the later stages. At some point we will do heavier weights (with which you could not manage those amounts of reps) and different sorts of exercises. The point of this is to cause the different muscle fibers to recruit differently and also to cause the muscles to respond differently. Thus they will always be working, changing, developing, and most importantly, working for the trainee.

If you don't know about my group training. It is at Prairie Life (Overland Park) and at this point happens 4 times a week - Tuesdays and Thursdays - 12 to 1 or 6 to 7 both days. In those two workouts we get total body workouts. Of course you can contact for more info. The first couple of sessions have been extremely successful and have had a great deal of interest.

Thanks for reading,

Andy

A Couple of Successes!!!

Every so often you have to brag on others and a little on yourself. I wanted to share a story about two of my clients that have experienced great results through training with me and following "protocols" I created for them. Joe and Jim are similar stories. One of them recruited me after observing me working with others at the gym and the other I recruited when he started at Prairie Life. Neither was in horrible shape or mis/uneducated about training and fitness. They both had a pretty good work ethic and already came to the gym and/or exercised on a pretty daily basis. So I guess what I am saying is I had a good foundation to work with in both cases.

Jim needed a structured weight training routine as he was pretty much sticking to machines and doing a lot of cardio. Joe just needed a routine that worked for him specifically. Jim's routine was more about structure and we also spent time learning about the purpose and benefits of working with free weights. Joe originally needed really effective workouts that were designed to drop body-fat and maintain/add a little muscle. We then progressed him onto a muscle building as routine as he had the 'oh so lucky problem" of losing a little too much weight. Both of them eventually moved on to more independent routines under my supervision.

At one point they each came to me and wanted to talk about diet and modifying it to enhance their results. At this point they had both been experiencing great transformations as they had been putting all the work and guidance I gave them in practice consistently. When the "diet talks' started and they applied the rules and guidelines we talked about, the results went through the roof. Again, these weren't dramatic changes - just practical guidelines that were tailored for their needs and lifestyles.

I guess my point with all this is that these individuals reinforce what I have been preaching and even applying to myself. If you create changes that are designed to promote the changes you want to happen - then you will experience said change. Now these two individuals showed considerable dedication to their fitness and diet regimens but again - these were not hard core crash diets or crazy workout routines. These were simply practices that worked for them because they made them work for them. I have had some other great success stories and I would love to share all these with you. But these two individuals have just been on my mind lately because I continue to see them day after day as they keep refining their results and achieving more. Sometimes they thank me for what I shared with them or what success they have had. But I want to thank them for reminding me that it is all about application and dedication to finding what works best for us all!

"Running ... My Struggle"

So I went running today.  I really hate running.  I can do all other forms of cardio for a decent amount of time without “hating” it.  But running … I am miserable within the first five minutes.  As soon as I start I realize that my lungs are being taxed in a way that other forms of cardio just don’t cause.  I can almost feel every joint in my body as I take each stride – pound pound pound!  To make it worse I did this outside so I had to deal with the what goes down must come up phenomena.  That is, when I find an area of downhill that is a little easier, inevitably I know that an uphill area is coming.  I always sweat more outside and I have to wipe the sweat with my t-shirt.  And if I feel like I need to walk, just for a second, I feel like everyone in their houses or cars is watching me thinking I am a slacker.   And finally, to make matters worse.  I had one of those rare mornings where I woke up and felt like jumping out of bed to take on the world, and cardio before breakfast is always a sure fire way to fire that metabolism up and make you caloric burning machine.  Of course I had lost a bit of that enthusiasm about 20 minutes into my uphill climb number 3.  And then, because I believe many people including bigger men shouldn’t run much because of our weight and as such you really need to do solid stretches after and even a little before your run, the whole ordeal took like 45 minutes.  Yeah yeah – it felt great after I was done … I had accomplished great feat for the morning …I started my day off right … I hate running.

So why did I run?  Some may know that I am trying to get to 200 lbs. by summers end.  At this point – I might need to clarify that summer does not end until September 21^st or so.  Yes I am struggling.  Actually my workouts have been quite productive.  My issues have had more to do with “consumption” than output if you catch my drift.  I have a great workout partner and we are on a solid muscle maintaining/fat burning lifting schedule with a solid 30 minutes of cardio 6 days a week.   But those darned old weekends come along and with them comes “social gatherings”, a “drink” here and there, a nice dinner out and next thing you know I have all but negated much of what I accomplished over the week. 

My point with all this rambling is that it comes down to understanding that calories in and calories out is still very important.  If you have a desired goal – you have to have a plan of attack to tackle that goal.  We all have our struggles and even when we know the right things to do (even though a lot of us don’t) it is hard to consistently put into practice all of those principles.  However, when you feel that you have been struggling to reach your goals and even working against yourself at times, you may need to give yourself a kick in the rear and do something that you don’t really like doing just once or twice to remind yourself of what it is that you are working for and what you are trying to avoid.  And finally, don’t run unless you know how to take care of your body before and after. 

Thanks for reading

Andy

Keep Hammerin it Home ...

So I was watching Big Brother (guilty pleasure) and just in case you weren't keeping up with it, there is a former contestant competing on the show again this year.  He is a bodybuilder who actually has a really aesthetically pleasing physique.  I have actually seen this guy in person and he keeps himself in great condition and should be commended for that.  He is also incredibly arrogant and annoying a lot of the time and doesn't do himself a lot of favors with his attitude.  But I digress.   Another contestant made a comment about not working out for like 8 years and how he felt intimidated about being around this bodybuilder guy or something like that.  That made me think about the extremes we see in the "fitness world".

 I can't imagine not working out for a month much less year/s.  But I also realize this guy that made the statement about not working out for so long definitely represents a population that is out there.  This individual wasn't heavy and didn't look "out of shape" but you could tell they hadn't lifted a weight in a LONG time.  I realize there are people out there that just don't get it - they just don't do it.

          And then you have this other extreme.  The bodybuilder puts amazing amounts of effort into how he looks.  His diet and weight training and cardio have to be absolutely flawless.  Even if he was blessed with great genetics, this guy still has an upper caliber physique.  I know the difference between just a nice build and a really well crafted body.  I can guarantee you that this guy doesn't go more than a couple of days, maybe a week - without working out.  

 So you have these extremes.  You have these two guys, roughly the same age, both Americans (I assume) and both with the ambition to audition and make it on to a reality show.  And at the same time there perception/experience regarding working out that couldn't be more different.  For one, the thought of going into a gym and starting weight training probably would feel like going to a foreign country.  And for the other you have a guy who would feel as if their lifeblood was being drained if they didn't have the gym as a daily ritual.

 My take on this is that I think we have folks out there that still see the idea of exercise and especially weight training as an all or nothing thing.  You have people that feel like only big "weight lifters" or bodybuilders should be in the weight area of a gym.  Or you have the people that drift far far away from the daily habit of keeping their muscle and skeletal systems strong and functional.  And when they do "get back into it" (as I hear a lot) they have this all or nothing mentality.  Which inevitably leads to some hurdle coming along and getting them "off track".  And of course you also have the other extreme; those individuals who almost let their time in the gym consume them to a point where other thing get sacrificed.  

 I guess the point to all this is that there has to be a middle ground.  There has to be an understanding that EVERYONE needs to be doing work to keep themselves strong and functional.  That doesn't mean you have to obsess about it and spend hours a day in the gym "weight lifting".  But some resistance training at least 3 days a week is absolutely crucial.  And taking weeks, months, or (gasp) even years off from the gym is just irresponsible and lazy.   Sorry to be so cutting but I continue to run into people who I haven't seen for weeks or even months and then their responses about why they haven't been "on track" are just excuses for the fact that they have not given that part of their life the importance it deserves.  And on a final note - I will again continue to hammer home the fact that everyone needs to learn how to lift some weights properly and appropriately for their own bodies and do it regularly.  The benefits (which I need to just do a whole post on) are numerous and important.  

 Thanks for reading,

Andy

This One's for the Boys!

Okay, so I should actually state that this is for the men that I am lucky enough to have reading my blog.  We had a men's health seminar the other day and it went really well (better than I expected) and I was really impressed by how much interest the men who attended had in what we had to say.  I won't go into every thing that was talked about but I did want to summarize my take on what I saw as the biggest talking points of the event.

1.  (Per the doctor we had come talk)  If you are a guy you need to be monitoring what is happening with your prostate and having that checked out.  Taking medications/supplements seems to be a good idea just as preventative medicine.  Also, nutrition (as we all know) is hugely important and our carbohydrate intake needs to monitored.  I won't go into specifics - e-mail me if you want more on that.  Finally, hormone level checks and possible hormone replacement therapy is huge now and getting huger.  Check it out and see what that is all about.

2.  ME!  Okay so I (and the trainer I spoke along with) went about dispelling myths.  The funny thing about that is that I worked with a gentleman today who I ended up going over at least three of the things we talked about in the seminar ... I told him it was a shame he didn't make it.  Anyway, here are the big 5 MYTHS (and the realities) that I continually have to clear up.

1.  Doing cardiovascular exercise does NOT constitute working your legs.  There is weight training and cardio training (and flexibility training) and you need to do BOTH!

2.  Spot reduction does not really work.  You can't flatten your belly (much) with ab work alone.  you have to create a caloric deficit (appropriately) and lose BODY FAT (not just lbs.) to flatten your stomach and get abs.   This is my big mission at the moment  .... hard!

3.  Free weights rule and machines are just fluff.  Well that may be harsh but I really preach the "gospel" of free weight training as it's overall benefits far outweigh using machines alone.  Again - you want more - e-mail me.

4.  Your arms are not the most important part of your body to work.  You have three big groups of muscles - legs, back and chest in that order.  Work those first and focus on them and everything else will fall into place.  We can add the arms/shoulders/lower legs/and ab stuff once we get the big three under control!

5.  This one's the BEST!  Lifting weights does not mean body building and by lifting weights you will not turn into a big muscle man or look like you are trying to enter "physique contests".  Big muscular physiques take a ton of work, often really good genetics, and good food intake as well as supplementation.  Even if you have some or most of these, it is still really hard to put in the amount of time and effort necessary to get "big" or "muscly".  Point is - EVERY MAN should be doing weight training if for nothing else - to help improve their posture, strength and muscle tone.  The benefits of working with weights are so plentiful I will need to list them all in another post.  Just summarize it by saying that working with weights will enhance your quality of life for now and many years to come.

As for the nutrition stuff, I won't get into all that as it wasn't really my topic I focused on.  But I would just say that we all need to make sure we are getting plenty or protein (which is more than you think), monitoring (but not eliminating) are carbohydrate intake, and realizing that how much and when you eat is almost as important as what you eat.

Thanks for reading,

Andy

The Quest to Lose 20 lbs.

So I am on a quest.  I am sharing this for several reasons.  One is accountability.  It helps to motivate me if more people know what I am doing.  Second, I like people to understand that I deal just as much as anyone else with my diet, my workouts, my regimen, etc.  I think that is what can make a good trainer - the ability to empathize because you have been there.  Not saying that ultra ripped genetic freaks can't make good trainers - but a little struggle goes a long way in understanding where your friends and clients are coming from.

So my quest is to lose 20 lbs.  Now let me preface this by saying that I am not an advocate of making blanket statements about losing "weight".  Meaning that the scale is not the only measure of progress and body fat/body composition is much more relevant in assessing where you are at.  The fact that muscle is more dense and thus more heavy is a very important factor.  BUT the reality is that I NEED to be at about 200 lbs. Not 220 where I am currently hovering.

I have dealt with my weight's ups and downs for years.  I even was about 250 at one point while teaching and dropped a dramatic 60 lbs to 190 at one point.  I don't believe I handled this quite as appropriately as I could of and as such some of that weight was muscle. (I was doing mucho cardio and eating a hard core "low fat" diet)  I know now that there is a healthy way to do this and it comes in the form of getting the right macro nutrient (protein, carb, fats) percentages down to a science so that I maintain as much muscle as possible while losing purely fat.  NOT EASY

Obviously diet is my big hurdle.  Without getting all numerical/scientific on you - basically I had to find out how many calories I expend daily (both just to live and with exercise factored into the equation) and then determine how much I am actually consuming.  Most of you know I am now on a "meal plan" that helps me keep my calories at a certain number.  Without going into specifics - with the fact that it takes 3500 calories burned to lose 1 lb.  I am on track to lose about 1.5 lbs weekly roughly.  This would be greatly increased (to 2 or 3 lbs. weekly) if I would edit myself more appropriately during the weekends when I am not on the "meal plan" and have to fend for myself.  Of course I am working to make those changes but like many of you have said and I say often "it's hard".  

My point with all this is that when you break down your daily intake/output into numbers (even if they are sometimes rough estimates) it helps open your eyes to what it is that you have to really DO to create the change that you want to see occur.  I know my workouts are on point and I am lucky that I don't have to modify that too much.  I have also been really lucky lately to have a great workout partner (which I highly recommend) to push me in directions that I sometimes resist going - he has a strong running background and I have the weight training background so we compliment each other well.

So just some food for thought.  Thoughtful consideration and analysis of what you eat daily and weekly compared to how much you expend daily and weekly is a great way to assess what you need to do to create that change.  (Consequently the same can be said for those lucky souls who actually want to gain weight)  I am in the process of doing this and it is really helping me gauge each week where I need to "edit" my behavior so I can finally reach my goal.  

MY  GOAL IS TO BE AT 200 lbs. (give or take a pound or to) AND STAY THERE!  If I need to adjust that goal when I get there (maybe go a little lower), so be it.  Doing so is not only healthy for my body but good for my piece of mind.  

Thanks for reading,

Andy