Best Fitness Blog

...By Travis Webb

One of the most important areas of your body is the core. Over time the fitness community has changed their focus of ab workouts to core workouts. This is mainly due to our growing understanding in how the core works. As our knowledge has grown we have also developed equipment to activate and utilize the core more efficiently such as the stability ball.

Your core wraps around your torso and includes a variety of muscles in your hips. One of the ideas behind sitting on a unstable surface, like a stability ball, is more muscles will be recruited to stabilize as you move. If your form is correct you can help stabilize your core in this fashion. Some of the benefits include reduced lower back pain, improved balance, increases in strength throughout the body, improved coordination and decreased susceptibility to injury.

You can use a stability ball in sit ups, pushups, squats as well as hundreds of other exercises ranging from beginner to expert. I’m frequently asked what size stability ball should be used and the answer is in how tall you are and what exercise you are looking to do. The size and density of a stability ball can vary from large to small and high density to low density. I’ve found a method to be standing next to the stability ball, if it is as high as your knee you are good to go!

...By Karli Taylor

You have heard it before -- if you want to know the state of your health, turn your attention to your waistline. Waist circumference is getting a lot of attention as the new risk factor for future health problems, even becoming more popular than the old standard of BMI. Why? It’s because belly fat is thought to be more dangerous than fat that pads other parts of your body. Even people who look to be “skinny” should be concerned if they hold any extra baggage around the middle.

Your body needs some fat, but where the fat is on your body makes a big difference. Fat can behave differently in different places, and the stuff that lies along your midsection has been proven to be the most unhealthy. There are two types of fat that can live around your waistline, the first is subcutaneous fat, or the fat just under your skin. This is the fat that you can pinch with your fingers. Though it is what most of us concern ourselves with, it’s actually the lesser of the two evils. It’s the visceral fat, the belly fat that hides deep inside, around your inner organs, that may pose a silent health threat if there's too much of it.

There are four keys to losing visceral fat: exercise, diet, sleep, and stress management.

Though there are no specific moves or activities that lessen visceral fat, by including both cardiovascular and resistance exercise into your daily routing you will be able to burn off fat while you are exercising and add lean mass that will continue to burn fat while you are at rest.

It has been proven that 30 minutes of vigorous aerobic activity, done four times per week, reduced subcutaneous and visceral abdominal fat. Resistance training alone reduced only subcutaneous fat. However a stronger, leaner body burns more calories at rest so it is always best to do cardio as well as strength training to accomplish your weight loss goals.

Contact Best Fitness in your area for assistance in creating a weight loss plan that incorporates the loss of belly fat.

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 Taylor

Though it is true that weight loss goals can be reached through regular exercise, it is not the most efficient way to lose and keep off weight. Regular exercise, combined with healthy eating, is the most efficient and healthy way to control your weight.

Exercise is an important and essential part of effective weight loss. Through exercise, extra calories that otherwise would be stored as fat are burned. It does not matter what type of exercise you engage in. What is important is that you expend more calories than you take in.

Your weight is determined by the number of calories you eat each day minus what your body uses. Everything you eat contains calories, and everything you do uses calories. Any physical activities, in addition to what you normally do, will burn those extra calories. Balancing the number of calories you expend through exercise with the calories you eat will help you achieve your weight loss goals.

Regular physical activity can also improve your mood and the way you feel about yourself. Exercise is likely to reduce depression and anxiety which allows you to better manage stress. This in turn can also help you with balancing and regulating your caloric intake.

Contact Best Fitness in order to begin your daily exercise routine.

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 Karli Taylor

Have you seen the commercials downplaying the effects of high-fructose corn syrup? Are you wondering why it has gotten such a bad reputation over the years if it really is no worse for us than simple sugar? The advertisements made me start to wonder, so I decided to look into it a little bit further. There are a ton of studies out there about high fructose corn syrup, but I have noticed that nothing compared it directly to sugar.

For example, a recent study at a well known university found that consuming high-fructose corn syrup ultimately leads to abnormal increases in body fat--especially in the abdominal region. So corn syrup must be bad right? Not so fast… the study compared rats eating a diet rich in high fructose corn syrup to another group of rats eating no added sugar at all. The study actually proved only that excess sugar increases abdominal fat- it said nothing about the source of the sugar.

Similar studies have compared diets rich in simple sugars to diets very low in sugar and have come up with similar findings. Though more research is needed to find out which type of sugar is the bigger offender, all of these studies are leading me to the same conclusion: there is definitely valid reason to limit your intake of all sugars.

Excess sugar results in excess calories. Excess calories results in excess weight. In other words, excess = excess. We knew that already, didn’t we?

So how do we cut back on sugar? Here are some little changes that can make a big difference:

• Limit your intake of sweetened beverages. You may be shocked at how many calories you are drinking every day…
• Eat more fresh fruits and vegetables
• Limit your intake of packaged foods
• When you do eat packaged foods, read the labels and stay away from food that are high is “ose” words. Sucralose, fructose, lactose etc- they are all types of sugar!

... By Karli Taylor

What to eat pre-workout has long been an area of uncertainty for athletes and recreational exercisers alike. Should we just eat the same stuff we would consume at a normal meal time? What about a protein bar or a meal-replacement shake? Far too often, the result of this confusion ends up being either a cup of coffee, a few swigs of Gatorade, or in the worst cases, nothing at all.

Though there is not a single magical food that you should eat before you hit the gym or the open road, there are a few essential components to the ideal pre-exercise meal.

• Consume carbohydrates and protein in a 3-to-1 ratio. Put simply, for every gram of protein you consume, you should be taking in 3 of carbohydrate. The 3:1 ratio is almost universally advocated for optimal absorption of nutrients as protein cannot be used by the body without the energy provided by carbohydrates.
• Include quick-working, high-glycemic carbs for energy now, and a lower glycemic carb for energy later. For example, I like to start my day with ½ cup of plain oatmeal with a teaspoon of real fruit jelly mixed in.
• Include at least one 8 ounce glass of water with your pre-workout meal. Starting out already dehydrated will almost guarantee cramping and less than peak performance.
• Eat at least a full hour before working out. Cutting it too close will not only increased your risk of feeling queasy while you train, but will also not give your body enough time to get that energy where you need it to perform at your best

What are your favorite pre-workout meals?

... By Karli Taylor

Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are participating in regular yoga practice. If you are not a part of this growing trend, you may be after you read about all of the benefits that you can enjoy as a result of regular yoga classes. From better posture to stress reduction, there are perks that even the biggest skeptic can’t deny.

A visible change that results from regular yoga practice is improved posture. Most standing and sitting poses develop core strength. That's because you're counting on your deep abdominals to support and maintain each pose. With a stronger core, you're more likely to sit and stand with better posture. The heightened body awareness that comes from yoga also tells you more quickly when you're slouching or slumping so you can adjust your posture.

Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. Though yoga typically isn't focused on aerobic conditioning, taking a yoga class that gets you breathing more mindfully can provide an aerobic benefit.

Many people turn to yoga for stress reduction. Most forms of yoga emphasize deepening and lengthening your breath which stimulates relaxation responses in your body. Even beginners tend to feel less stressed and more relaxed after their first class. Some yoga styles use specific meditation techniques while others depend on deep breathing techniques to focus your mind on the breath. Both techniques help to quiet the “chatter” that goes on in our heads.

Among yoga's anti-stress benefits are a number of biochemical responses. For example, there is a decrease in stress hormones which creates a feeling of calm. Some research points to a boost in the hormone oxytocin, the hormone that's associated with feeling relaxed and connected to others.

Perhaps one of the most studied areas of the health benefits of yoga is its effect on heart disease. Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with hypertension, heart disease, and stroke.

Ready to roll out your mat and give it a try?

Om..

... By Karli Taylor

Now that you have forever banished on-your-knees push-ups from your workout vocabulary, the next obstacle standing in your way from being a total fitness buff is that pull up bar… The pull-up has been haunting many of us since grade school fitness testing, and surprisingly is equally as hard for men as it is for women. By adding the following moves to your weekly fitness routine, you will be seeing the view from above the bar in no time.

First things first- get used to holding your body weight up off of the ground. Simply practice hanging from a bar with straight arms, hands shoulder width apart and palms forward. Until you can hang tight for 90 seconds, this is as far as your pull-up training should go.

Once you have mastered the bottom half of the move, it’s time to work on the top. Stand on a bench or a chair that is high enough to place your chin just above the bar. Grab on to the bar slightly wider than shoulder width with your elbows bent by your sides. Step off and hold yourself up over the bar for as long as possible. Once you can hold for 30 seconds, it’s time to progress!

Sometimes a little negativity is a positive thing- in motion that is, not in attitude. Start in the same position that you have been practicing, but this time, allow yourself to drop to a straight arm hang. Control the movement and try to fight the pull of gravity all the way to the bottom. Once 5 or 6 repetitions of this gets easy, it’s time to move to the final step!

Starting from the bottom, there are a few techniques that will get your body used to the pull-up. If your gym has an assisted pull-up machine, you are in luck. Set the weight to a little less than half of your body weight and do 5 or 6 repetitions. If you do not have access to an assisted pull-up machine, have your workout buddy or trainer assist you on each upward pull. Once you can get 6 done with ease, you should be able to do a real pull-up or two on your own!

... By Karli Taylor

So I swore that I was not going to jump on the band wagon and write about New Year's Resolutions - BUT...

Honestly, I have been reading all of the articles going out this year about making and keeping resolutions and there is one very important piece of advice that seems to be missing. Everyone says make realistic goals - good start. For the sake of this rant, let's keep our focus on weight loss as a goal. Saying that you want to lose 50 pounds by February is not a realistic goal- saying that you want to lose 10 is a bit better.

Some sources are going a step further telling you to break down your big goal into smaller more attainable mini-goals. That, in my opinion, is key. Setting your goal at a pound a week seems much less overwhelming than 5 pounds this month, doesn't it? One thing I would like to add to this step is to reward yourself for reaching these little milestones. NO- I do not mean by having a hot fudge sundae...

Find something non-food related to keep you motivated. One of my clients was lusting after a 64 inch plasma. His goal was to lose 100 pounds. After every 5 pound loss, he put 10$ into a jar and his wife matched it. This became his TV fund which grew as he shrunk. Not a bad idea.

The piece that I feel is vital to actually reaching your goal regardless of what it may be is this- YOU NEED A PLAN. Write it down. Map it out step by step. If you are going to lose a pound a week, what steps are you going to take to do that? Make yourself a daily or weekly task list and actually check things off of it. Hold yourself accountable.

Take it a step further and include your family and friends- have them initial your task list when you do certain things. Having someone check up on you will help on those days when the warm bed is much more appealing than the cold walk to the car to go to the gym!

We have a tendency to focus all of our energy on the big prize at the end. Sometimes that works, but more often than not it becomes a distraction. If you focus every day on the small steps you need to take to reach your ultimate goal, before you know it, you'll be right there.

So here's your homework- write down your resolution and create your own strategic plan.