Archive for the ‘Gym Tips & Workout Ideas’ Category
If you’ve heard me talk about training at all, you’ve definitely hear me talk about different aspects of functional training and how it pertains to both fitness results and sports performance. In this post I will demonstrate a simple yet challenging technique for training functionally: directional treadmill training.
At first glance, directional treadmill training is somewhat counter-intuitive. Instead of walking or running in the obvious forward direction, you manipulate the speed of the treadmill to allow yourself to move forward, backward and sideways (side step). Since forward movement is the most natural type of human movement, it seems somewhat odd to include sideways and backwards movement in your exercise or sports conditioning routine. But as you have learned from my previous two functional training posts, training in many directions (while maintaining appropriate form) is part of a well-rounded fitness routine.
When someone asks you to step sideways or backwards on a moving belt, it can be scary, even if you’ve done many other types of athletic movements before. You should always start out in the forward position, get yourself warmed up, and then slow the treadmill down to a really slow pace before changing directions. To get started, walk briskly at 3.5 mph in the forward direction, slow the treadmill down to about 1.0 mph and put both feet on either side of the belt, grasp the handrail on one side of the treadmill and begin side stepping. As you get more comfortable with the movement you can move into the appropriate position (squat position with a straight back), and then increase the speed and let go of side-rail as you improve and feel comfortable.
Once you’ve gone about 30 seconds facing left and 30 seconds facing right, you should turn back to the front and walk again for about one minute at 3.5 mph. When you feel ready, slow the treadmill down to about 2.0 mph and again put both feet on either side of the belt. Grasp the handrails and turn around, placing both feet on either side of the belt (you are now facing backwards on the treadmill). When you feel ready, start walking backwards on the belt while grasping both side-rails. As you get comfortable and improve, you can let go of side-rails and just try to balance while walking backwards. When you get more comfortable, you can manipulate both the speed and incline of the treadmill.
As you can see, when you get totally comfortable moving in these various directions, you can have a lot of fun with this type of training. Learning to move both sideways and backwards while holding appropriate posture transfers not only into real world situations, but into athletics as well. This type of conditioning will allow athletes to move both laterally and backwards with more confidence, precision, and speed.
No matter how hard or how long you work out, if you want to lose weight you have got to get the calories right. We all know too many calories means weight gain… but did you know the wrong type of calories and even too few can also make you fatter? Use these 5 tips as a guideline to finding the caloric range that works for you.
1) Calculate RMR
RMR stands for resting metabolic rate and it’s the number of calories your body needs to perform basic functions. Combine your RMR with your daily activity level and that’s the number of calories you need to maintain your current weight. Knowing your RMR +daily activity total will help you stop eating once you’ve hit your calories for the day because you will KNOW FOR SURE that you are getting fat if you eat that next piece of cake!
2) Don’t slash calories~ gradual, consistent deficits get results
Once you know your RMR + daily expenditure, you can create a caloric deficit to lose weight. If you are creating a deficit…BEWARE, too large a deficit can cause your metabolic rate to go way down and will prevent you from losing weight. I recommend a 350 -500 calorie deficit each day. Allow the weight to come off over time instead of trying to create dramatic changes all at once.
3) Learn nutrient breakdowns
Learning the different food categories (protein, carbohydrate, fat) will help you create healthy, balanced meals. Balanced meals promote healthy digestion, more even blood sugar levels, and ensures you are getting the proper foods for your needs. Knowing your nutrient breakdowns keeps you from eating too many bad fats and too much sugar (the dreaded enemy of weight loss!).
4) Eat 5 times a day
Eating regular meals and snacks throughout the day helps keep your blood sugar levels stable, gives you energy throughout the day, and stimulates your metabolism. It also prevents you from eating a huge meal (that will be stored as fat!) because your starving from trying not to eat (impossible for healthy adults).
5) Track your food
Conveniently forgetting about that huge Chipotle burrito you ate with a side of chips last night… you’re right that would never make you gain weight… NOT!!!!! Use one of the many calorie tracking apps to see your eating patterns on paper. This opens the door for you to analyze where you are falling short and see what the real problem is. You can develop new strategies for success once you know the truth about your eating habits. I recommend MY FITNESS PAL to my clients.
Need more help with nutrition planning? Send me an email at email@example.com and maybe we can set up a month of nutritional coaching!
1. Web MD Link: http://www.webmd.com/diet/calc-bmi-plus
2. Use Your Brain to Change Your Age: Dr. Amen
3. CalorieCount.About.com: http://caloriecount.about.com/forums/weight-loss/bmr-vs-rmr
Workouts during pregnancy are directly related to the woman’s fitness level before getting pregnant and also the woman’s physical condition throughout each trimester. Any type of workout attempted should be based on the individuals fitness level and the consent of a physician. That being said, this girl shows what type of fitness level can be maintained even while pregnant.