Best Fitness Blog

...By Karli Tayor

Being active is an important part of any weight-loss or weight-maintenance program. When you're active, your body uses more calories. When you use more calories than you take in, you lose weight. It really is that simple!

Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Similarly, if you eat exactly the same amount, but burn an extra 500 each day, you will see the same results.

I’m sure you know where I’m going with this right? Now if you were to cut 500 calories a day AND burn 500 calories a day, you would be able to lose 2 pounds a week and reach your goals even more quickly! Though weight loss can be achieved through diet alone or from exercise alone, it is much more efficient, and much better for the health of your body in the long run to combine the two.

While it is recommended that most healthy adults follow the guidelines set below, your specific goals may impact the amount and type of exercise that will work best for you. The general guidelines are:

• Do at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week.
• Strength train at least twice a week.

The chart below shows the estimated number of calories burned while doing various exercises for one hour.

Mayo Clinic

Keep in mind that this chart does not take into consideration a number of individualized factors that may impact caloric burn- it should be used only as an estimate. For a more individualized number, seek help from a fitness professional to learn your rate of calorie burn.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

The best way to lose weight is to create a calorie deficit by burning calories through exercise while reducing the amount of calories that you eat each day. Understand that losing weight takes time. Don’t try to lose more than 1/2 pound to 1 pound each week, and don’t eat fewer than 1,200 calories per day. If you are not too excited about the thought of eating less, there is a way to lose weight without cutting back on your intake- just burn more!

To burn one pound of body fat per week try creating a deficit of 500 calories per day, 3,500 calories per week. There is 3,500 calories in one pound of body fat. To do this, fuel your body with high nutrient food and burn off the 500 calories through high intensity cardio.

How Cardio Helps You Lose Weight

You already know that you lose weight when you burn more calories than you eat. Cardio is a key component because you burn many calories at one time by getting your heart rate into your target heart rate zone. You can increase the calorie burn by increasing the intensity of the workout: Go faster, climb hills or change exercises. And since cardio exercises add to your overall calorie deficit by burning calories, you don’t have to cut as many calories from your diet. But one large advantage to cardio is that you can do it anytime, and every day. There is no rest day required to allow your muscles to repair themselves.

Which cardio exercise is best?

Which cardio exercise is the best to lose weight? The one you will do regularly and consistently. Choose some that you enjoy and mix them up. A great idea is interval training. Interval training can be done on any machine that you like, and involves simply changing the intensity for short periods of time called intervals. You can speed up a minute and then return to a comfortable pace for 2, or you can keep your pace the same and add resistance for 1 minute before decreasing it back for 2.

Another way to spice up your cardio is cross-training. Cross- training is simply using different machines either over the course of a week, or even in the same day. If you are someone with a short attention span, try this: Use an elliptical for 15 minutes, then use a stair climber for 15 minutes and finish on the treadmill for 15 minutes.

Cross training is a fun way to keep it new and fresh!

To get an idea of just how much cardio can do for you, check out the following list of common exercises. Below is the number of calories burned for a 150-pound person in 30 minutes:

• Step aerobics: 340 calories
• Stationary bike: 238 calories
• Swimming: 270 calories
• Walking 4 mph: 170 calories
• Running 5 mph: 270 calories
• Mowing the lawn with a push mower: 200 calories

Contact Best Fitness to see how a cardio workout can help you lose weight.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Ross

Through the years women have endeavored to lose weight at every age and turning point in their lives. Weight loss is almost synonymous with being a woman, and because of that, we have put together some weight loss tips specifically with women in mind.

First, understand that your body is different from your friend’s, your sister’s, your mother’s and from the images you see daily in the media. What worked for them, may not work for you. Not only is your body different, your life is different too. If you are going to engage in a weight loss nutrition program, consult a professional, your doctor or a nutritionist. What you do for work, your stress level, how much you sleep all have an effect on your diet and your weight loss goals.

Keep in mind that a diet alone will not work. You won’t be successful simply by eating less. You may lose some weight, but as soon as you stop dieting you will gain that weight back. In addition to cutting back what you are eating, think about ways to burn MORE calories, not just consume fewer calories. Pick up a hobby; walking, running, a women’s softball or basketball team. It is the sedentary lifestyle most of us slip into as we age that we need to address. When you start burning calories, you will start losing weight as well.

Did you know that stress will not only prevent you from losing weight, but can also result in weight gain?? Try to include stress fighting activities or hobbies into your weight loss routine- try a yoga class or practice mediation to unwind at the end of a crazy day. If you are more relaxed when you get home at night, you will be less likely to reach for that bag of chips before bed. A lot of late night munching can be attributed to nerves.

Some women find cooking to be relaxing. If you fit into that group, start to cook your own meals at home and get some extra stress relief while controlling the calorie that you consume for dinner each night. Meals that come from a container or are prepared at a restaurant have far more preservatives (salt) and calories than home cooked meals. They also contain far more fat. Go to the grocery store, buy fresh ingredients and prepare your meals at home.

Last, but certainly not least important, use an accurate measure of your progress. Clothes these days don’t have waist bands and they have a lot more give than clothes in years past. You may not know you are losing weight based on the clothes you are used to wearing, so find a different way to measure your size. Jeans tend to be less forgiving, so find a pair of jeans that barely fits, and try them on once a week. Whatever you do, don’t get on the scale everyday!

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

September is Childhood Obesity Awareness month. As families and communities it is our job to keep children fit and active by setting a good example. A great way to make and keep healthy habits is to involve the whole family.

Come up with fun and creative ideas for the whole family. After dinner, rather than watch tv, come up with ideas for physical activity. Enroll the whole family in a fitness class, like tennis lessons, karate, or parent/child yoga. If you don’t have extra money to spend, Fall evenings are great for a family walk or bike ride around the neighborhood.

Eating healthy is one of the most important pieces to the puzzle. Instead of high-calorie foods and snacks, turn to fruits and other healthy foods for something to munch on in between meals. Let your children see you being aware of what you are eating, and involve them in the meal planning and cooking if possible.

In order to cut down on television habits, keep the television out of your child’s bedroom. The American Academy of Pediatrics says that kids from 1 to 5 years who have televisions in their bedrooms watch nearly five hours more TV and videos each week than children without TV, and they are more likely to be overweight.

When all your friends and relatives ask what your child wants for a birthday gift, think fitness. Ask for a soccer ball, baseball gloves and bases or roller blades. These are fun gifts that promote outside activities.

Take your kids with you for a gym workout. If they are old enough to participate, it is worth the guest fee. It is important for your kids to see you fit exercise into your routine.

Even adding basic activity to your daily life can help keep kids healthy. Park far away from the grocery store door and walk, take the stairs rather than the elevator. It is important to instill healthy habits in our kids now. Keep your children healthy and fit, go for a walk around the neighborhood tonight.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

There are many benefits to doing yoga regularly. Yoga allows you feel better about your body as you become stronger and more flexible, as you tone your muscles, reduce stress and improve your well-being. But does it help you lose weight?

Exercising frequently is the key to losing weight and maintaining your weight after weight loss. Doing yoga can help you achieve your weight loss goal, but it depends on what style of yoga you choose and what else you are doing for exercise.

Any type of yoga will build strength, but usually yoga will not raise your heart rate enough to be the only form of exercise for your weight loss regime. Truly it depends on the type of yoga you practice and how frequently you practice it. Power and Vinyasa classes can get your heart pumping, which causes a greater calorie burn than slower yoga classes. These types of classes should be performed three to five times per week in order to help you help you not only strengthen, lengthen, and tone your muscles, but also to drop those extra pounds.

Yoga focuses on achieving mind/body awareness. Many would argue, that as a result you treat your body differently and are more careful about the foods you eat and inspires you to take better care of your body. As a result, many believe that having a daily yoga practice results in weight loss.

So in combination with the right diet and exercise, a healthy mind through yoga is what contributes to losing weight.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

There are many steps women can take to improve their health. It is very important for women to remain physically active as they age and focus on the importance of incorporating simple preventive and positive health behaviors into everyday life.

With their numerous roles as spouse, mother, caregiver of children and often parents, women often forget to focus on themselves. Recently however, studies have proven that when women take care of themselves, the health of the entire family improves.

Essentially there are 5 measures to improving women’s health: maintaining regular health checkups, physical activity, a healthy diet, not smoking and remaining safe in the home and during everyday activities.

Regular bone density scans are very important. Having healthy bones is important at any age, but as we age our bones get thinner. However, Osteoporosis is a more of a concern for women, because women are four times more likely to develop this disease than men. Healthy eating habits, regular cardio exercise and a strength training regime are imperative to healthy bones. Women should definitely engage in weight-bearing exercises in order to limit the risks of Osteoporosis. Eating healthy also aids in bone health.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

... By Karli Taylor

Salads can be a delicious and nutritious meal. They certainly don’t have to be the boring salads you may have grown up with, be adventurous. But remember, just because it’s a “salad” doesn’t mean that it’s a healthy choice!

It all starts with the lettuce. The greener, darker leaves make for a more nutritious salad. If you are making your own, try to add some spring mix, romaine or spinach to stretch out the lettuce and to add more nutrients.

The more colorful the salad the better, so be sure to all lots of freshly chopped vegetables. Red, orange, yellow, green and purple fruits and vegetables add something different and necessary, so see if you can add at least one of every color. The more the merrier, and these fresh vegetables are low in calories so eat up.

When adding protein, meat is always a solid choice, but skip the deep fired or heavily sauced varieties in ensure the greatest nutritional value. Go for grilled or steamed, and of course, watch the portion sizes. Legumes are another way to add protein to your greens, the added fiber is great, and necessary, but legumes can have more fat and calories than you need. Remember that a little goes a long way. With cheese, the same principle applies, so it is best to use shredded, low fat cheese rather than chunks. You’ll feel like you’re getting more because it can be spread throughout the salad better.

Now, obviously, where most people go wrong is the dressing. Most people tend to use too much, so if you are preparing your own salad, stick to the serving size. Remember to read the label with low fat dressings too, you may be surprised at the amount of fat and sugar in them. Simple olive oil and vinegar is always the perfect option. If you are dining out, order your dressing on the side, that way you have control.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Travis Webb, CPT

Every change of the seasons leads to a change inside of any fitness facility. Now that we’ve all had our fill of barbeques, back yard parties and family get-togethers a couple things have happened. All those grilled delicacies and spring time excuses have caught up with us! There is a general trudge line that occurs when the general population starts filing back into their fitness facilities, but there is hope! Get some pep back in your step by using the variety available to you.

First step is always establishing your goals to create a foundation. After your foundation is made you can start to research what is available to you based on what you want to achieve and your interests. There may be group classes, boxing, kinesis, TRX, bootcamps, spinning, competitions and challenges! Variety is one of the best ways to keep your workout routines exciting. The changes in exercise types are also very good for your body in cardiovascular and muscular levels.

If you find yourself in a rut, not knowing where to begin ask a professional for guidance and ideas. Sitting down and going over the possibilities not only makes your goals challenging but also safe and maintainable throughout the whole year! Your progress through the variety of fitness options will not only make you physically well rounded, you will be able to complete an even wider range of outside activities as well. This Fall stop the trudging and make life more interesting!

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Travis Webb, CPT

From what I can tell there is enough information on the shelves about carbohydrates to confuse any eager researcher. Much of the information lacks consistency across the board, as many are based solely on the opinion and personal experience of the writer. So how do we all figure out what to pay attention to? What are the positives and negatives of Carbohydrates?

The consistency of information involving carbohydrates are actually quite basic. When it’s all said and done carbohydrates eventually become energy. There are different kinds of carbohydrates but the end result is the same, it just depends on how fast your body can utilize this energy. Simple carbohydrates can be utilized as energy faster. Complex Carbohydrates take longer to break down for energy. Therefore if you want quick energy you need simple carbohydrates such as fruits or certain pastas. If you want to make your body to take longer to get that energy you should be consuming complex carbohydrates such as oatmeal or whole grain foods.

In relation to body fat there are many myths and facts in relation to Carbohydrates. These myths make carbs out to be quite evil to the body. Thankfully the facts shine the light on the topic and prove they are quite good. As time has gone on the reality that fat burns in a carb fire has surfaced. You need energy to burn energy, as basic as that sounds its true! The problem is in how much you’re eating. Put simply if you are eating more calories than you are burning you will gain body fat. In order to have the energy to move around you need carbohydrates in your body. Therefore to burn the calories you are taking in to stay healthy you need carbohydrates in your diet. The amount depends on you as an individual!

It is more beneficial to your body and your goals to eat a balanced and personalized diet. Do your best not to limit any types of food unless your body has a different opinion on the matter.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

... By Travis Webb CPT

Coffee is one of the most popular beverages throughout the world. The variety of flavors that can be sampled and combined with a wider variety of additions makes Coffee a very diverse versatile vice! Yet this delightful break time beverage has a mixed reputation! Many say that they drink WAY too much coffee throughout the day. Others may say that it makes them jittery. Your pro coffee drinkers look forward to each cup throughout their day either as a treat or a quick, “wake me up.” But what are the positives and negatives that come along with coffee?

Normally black coffee by itself can have a very bitter flavor which puts many people off. Therefore ingredients are added in order to lighten the intensity. These ingredients can either be dairy based, sugar oriented, candy, spices or syrups. So would the problem with coffee be in coffee itself or all the ingredients that can be added?? I don’t know about you but usually I drink my coffee the same way throughout the day. If the same ingredients are added to each cup the calories start to build up! It then becomes a calories in and calories out process.

The caffeine in coffee makes this beverage a diuretic, which means it helps the process of expelling water out of the body. Depending on how much water you drink throughout the day this may cause some issues. Some people get tired, lose focus, become irritable, and can develop stomach problems. Overall is coffee to blame for these negative side effects or is it possibly that other lifestyle factors contribute to the negative symptoms?

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.