5 Signs You Are Doing It Right

Ever wonder just how effective your workout routine really is?

Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt. Have you hit the dreaded plateau?

Do you want to know why?

If the following 5 statements describe your exercise routine, then you're on the right track. However, if the following 5 statements don't describe your exercise routine then listen up-there's no better time than now to make a change and get going again.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound and function movements deliver excellent results in less time than ever before. This is a key component to how we structure our workouts. The more muscles that get involved in an exercise the better. This is how your body works in everyday life. Why not train it that way?

Not sure if you're routine includes compound or functional movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to even more benefit from each move then try adding a shoulder press with your squats and a bicep curl with your lunges. Functional movements not only incorporate multiple muscle groups, but they also challenge your balance, core and neuromuscular system.

2. You Keep it Intense: Let's be honest, at one time or another you've spent time in the gym 'exercising' without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn't into it.

Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

This doesn’t mean you have to kill yourself. It means perform each exercise to fatigue or Momentary Muscle Failure (another topic for another time), but under control with good technique.

A key component of the exercise equation is intensity. Without the proper amount you will not get the body to adapt and therefore create the physical change you are looking for.
I’ll be writing more about intensity soon.

3. You're Consistent: Anyone can have one great workout, but one workout won't translate into great results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.

One of the best ways to stay consistent with your routine is to do your workout at the same time every day. We are creatures of habit, so once your exercise schedule has been firmly set you'll find the process to be automatic, rather than an occasional afterthought. We encourage our all our clients to have permanently scheduled appointment times to ensure the greatest consistency.

Without consistent and frequent workouts, the best designed program in the world with do no good. It all starts here!

4. You Seek a Challenge: Just like clothes, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?

You'll know how effective your routine is by the results, or lack thereof. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new.

We change the workout focus (strength, endurance, calorie burning, etc.) every four weeks, but constantly look to progress each exercise. Many clients joke that just as the workout starts to get easy we change it. Exactly! The goal is to keep the body adapting to a new exercise stimulus and never let the body hit a plateau. Not to mention the psychological benefits, that makes it a lot more fun!

5. You're having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you've no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences.

If you don't like exercise there is a good chance that your technique needs help. We pride ourselves in showing our clients the fun side of exercise-yes, exercise is fun! Keep it changing and you’ll keep it interesting and what’s more fun than seeing results!

If your routine includes all of the above then congratulations you are on the right track. You're consistent, you challenge yourself and you're seeing results. However, if your routine doesn't include the above, you now have the blueprints to do it right.

Sometimes we look for the magic bullet exercise or exercise devise, but without these 5 pieces, you’ve got a broken puzzle.

If you’re a client and need to get all the pieces put back together, schedule a goal review with a fitness consultant and we’ll get right back on track.

Want a routine that incorporates everything you need to reach your fitness goals? Call, email or go to our website today to set up an introductory session and consultation and we'll show you how to get great results in less time than you think.

In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
Brookfield 262-780-6350
Delafield 262-646-5444
Wauwatosa 414-453-9800
Woodbury, MN 651-436-8137
www.FitnessTogether.net

P.S. Don’t forget to check in on our Fitness Together Transformation Competition contestants here: www.mycommunitynow.com. Over time you will see the aforementioned concept and other proven techniques we use to get results quickly.

Chuck Saves The Day

In my last article on the “Fat Burning Zone” I mentioned the best option for losing body fat and burning the most calories was using the interval cardiovascular training method. Instead of the traditional low intensity steady state prescription suggested by the “Fat Burning Zone” charts on most cardiovascular machines.

I received the following e-mail regarding this article:

“What are you referring to as interval training in your answer”?
Great question Chuck, sometimes fitness geeks like me forget that common terms we use are not always common to everyone. I appreciate the questions because I’m sure many more had the same question. Here is a more detail answer to your question:

Interval training involves a combination of high and low-intensity training within a single workout session. The most common form is used with cardiovascular training, but you can also do a form of interval training, when doing a resistance training workout (AKA Strength training, weight training, etc.). For today’s purpose and as a follow up to the previous article I will focus on utilizing interval training for cardiovascular conditioning a fat loss.

In interval cardio training session the individual alternates between a bout of higher intensity exercise followed by a lower intensity or "active recovery" bout. This contrast the more familiar "steady state" exercises where the intensity is much lower but longer in duration.

The word intensity in interval training is nothing to be concerned about. You can individualize the intensity to your ability level. It’s all relative. It is also why I recommend utilizing a heart rate monitor for interval training because you can be very specific to an individual’s fitness level and not exceed a healthy intensity level.

What are the benefits of interval training?

1. Intervals vastly reduce boredom. Traditional steady state cardio training can become quite boring. Interval training offers more variety and excitement to your workouts. It keeps you engaged in your workout because you are monitoring heart rates or adjusting other variables. Time flies!

2. Interval training increases the “after burn” from a workout. In other words, the post workout calories needed to help your body recover from exercise is higher with interval training, than steady state. You’ve basically increased your metabolism for a period of time. After intense exercise, the body needs extra calories as it works to repair muscles, replace energy stores (i.e. carbohydrate) and restore the body to its normal state (e.g. reduce heart rate). In fact, research shows that metabolic rate is higher for several hours following interval training compared to steady state exercise.

3. Interval training stimulates the respiratory system, cardiovascular system and nervous system to a greater degree, than steady state cardio. Therefore, more fat and carbohydrates are burned to support the expanding energy demands of the body during, and after, intense exercise.

4. Interval training increases the activity of enzymes involved in fat burning. Research has shown that after a bout of interval training there is more fat in the blood (i.e. free fatty acids), which is an indication of more fat, being used for energy production.

5. As discussed in the previous article, more calories are burn utilizing interval training. For example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!

6. Interval training will cause a greater increase in your VO2max (aerobic capacity) by stimulating your cardiovascular system to work closer to its maximum capacity for a longer duration than steady state exercise.

7. Interval training helps you get more buck for your workout time! It allows for better time efficiency. For instance, a typical 30 min steady state run on the treadmill could be reduced to 10 - 15 min of interval training due to its demands on the aforementioned systems.

8. Interval training increased the amounts of circulating growth hormone (GH) following exercise. This promotes an increase in lean body mass and increased fat burning. This does not occur to the same extent with steady state exercise. This is particularly beneficial for those looking to maintain their muscle mass and at the same time reduce body fat.

9. Increased fat utilization for energy or “Fat burning”. An increased use of anaerobic type 2 muscle fibers occurs because of the higher intensity bouts. This increases the use of the body's glycogen (muscle-stored carbohydrates) stores. This is very beneficial for fat loss as the body will conserve carbohydrate following exercise and thus use fat as an energy source for the body's energy requirements. The more glycogen you use during exercise the more fat you will burn following exercise!

Now that you understand the concept and multiple benefits, let’s take a look at a few variations of interval training. This will give you a visual of what this could look like in your workout:

Interval Variation I: Standard

The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 - 5 minutes warm-up: light or low intensity walk, gradually increasing at the end of the warm-up period.

2. 1 minute high intensity, followed by 1 minute low intensity (recovery) and repeat 6 to eight times.

3. 3 - 5 minutes cool down: a slow job or easy walk until you feel your breathing lower to a normal level.

Interval Variation II: Pyramid

Pyramid training is a common form of interval training. This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 - 5 minutes warm-up
2. 1 minute low intensity
3. 1 minute moderate intensity
4. 1 minute moderate to high intensity
5. 1 minute high intensity
6. 1 minute low intensity
7. 1 minute moderate intensity
8. 1 minute high intensity
9. 3 - 5 minutes cool down

How do you know what low, moderate or high intensity is?

It is recommended that the intensity for the high-intensity interval range between 75 - 90% of your maximum heart rate. This will depend on the duration of the interval, as the longer the interval, the lower its intensity.

The recovery interval should range in the 55 - 65% of maximum effort.
The ratio of work to recovery can be varied and will depend on your fitness level and desired goal. The lower your fitness level the longer you will want your recover interval.
For instance, I recommend starting at a work: rest ratio of 1:3 for beginners and your heart rate ratios at lower ranges as well. For example, your high intensity peak may be 75% of your maximum heart rate and your recovery heart rate of 55% of maximum. As your conditioning improves the high intensity to low intensity ration could change to 1:2 and your heart rate ratio of 65% to a peak of 85%.

What you will notice is that over the duration of the interval training session your average heart rate will tend to drift upward. This is due to the fact that, depending on the interval protocol and your fitness level, the length of your recovery bouts will not be sufficient to allow your heart rate to fully return to rest. Therefore, you end up working at a greater percentage of your maximum heart rate even while you recover. You will know when you have improved your cardiovascular conditioning, when your heart rates drop quicker and you recover between intervals quicker.

If you need additional help designing your interval program and a complete fitness and nutrition program, don’t hesitate to contact us for a complimentary session and consultation. We would be glad to help.

In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
Brookfield 262-780-6350
Delafield 262-646-5444
Wauwatosa 414-453-9800
Woodbury, MN 651-436-8137
www.FitnessTogether.net

P.S. Don’t forget to check in on our Fitness Together Transformation Competition contestants here: www.mycommunitynow.com. Over time you will see the aforementioned concept and other proven techniques we use to get results quickly.

Fat Burning Zone

The following is a common question I get about cardio exercise intensity and heart zone training, which I think will clear up a common misconception...


QUESTION:
I read a magazine that told that to burn fat I need to exercise at a lower intensity. I also noticed that my treadmill has a "fat burning zone." At this intensity I don't feel like I'm getting a good workout. Do easier workouts really burn more fat?

ANSWER:
The information on those machines can be deceiving. The "fat burning zone" is a myth that is based on a fact, but taken out of context.

It's true that higher intensity exercise uses more glucose and glycogen (the form of energy your body gets from foods) in proportion to fat, but remember that "high intensity" in this context means exercise that you can only maintain for a couple of minutes before becoming exhausted (i.e. anaerobic exercise). It's also true that low intensity exercise uses more fat as fuel; moderate intensity exercise that you can maintain for 20 minutes or more is aerobic exercise, and will burn both fat and glucose.

The "fat burning zone" business is very misleading. You will burn a larger percentage of fat in relation to glucose when you are working at a lower intensity, but you will also burn fewer total calories and less total fat. You're better off exercising at higher intensities burns more total calories.
You might be saying, "that's great Pete, but I'm too out of shape to workout at a "high intensity" and I just don't like it.

"High Intensity" is only relevant to the individual. My high intensity is different than another person’s high intensity. If you are a beginner to exercise your high intensity will be a low or medium intensity to someone who has been working out for a longer and more consistent period of time.

This is also why we recommend interval training based on an individual’s heart rates. Interval training allows you to work-out for a shorter period of time, but burn more calories. Utilizing heart rate monitors allows us to set a high and low intensity very specific to the individual’s ability level.

There is no guessing. It's not a perfect science, but it is one of the more accurate ways to measure exercise intensity and make it very individualized. Interval training also allows an efficient use of your time. Would you rather do cardiovascular exercise for 45-60 minutes or more efficiently with 20-25 minutes of interval training?

I know what my answer: 20 minutes of interval training. The same answer I give our clients.

Another benefit of interval training is increasing your intensity tolerance. The more you do short stints of a higher intensity, the more accustom your body becomes to this intensity. Overtime, the increased level of intensity won't feel as challenging.

Bottom line: The relative percentage of fat burned has nothing to do with weight loss--it's the total amount calories burned that counts. So just ignore the machine and continue to exercise cardiovacularly utilizing interval training methods. You see faster results and enjoy the process!

I hope this helps, and hope it makes sense. I also included a little additional motivation below today. With all the doom and gloom the media has every day I thought I could do my part to balance out this garbage...

In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
Brookfield 262-780-6350
Delafield 262-646-5444
Wauwatosa 414-453-9800
Woodbury, MN 651-436-8137
www.FitnessTogether.net


"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish - John Quincy Adams

No More Victim
Do what you can do, with what you have, every chance you get. Moving just one step forward will give you a positive foothold upon which to build. Often it is easy to choose to see yourself and treat yourself as a victim. Yet by making such a choice, you quickly surrender control over your own life.
Instead of giving up and becoming a victim, know that there is always something positive you can do. There is always some action with which you can move yourself forward toward your goals.

Life's greatest triumphs often have their origins in times of great difficulty. In each challenge there is fertile ground for building great value and discover new opportunities if you are open to them.

Do you feel overwhelmed by your circumstances or the media doom and gloom? The best way to get away from that feeling is to step forward and do something positive and productive. Don't stick your head under your pillow.

With every positive action, your power increases. Step by step, moment by moment, move your life exactly where you choose to go.

Take a positive step today with a complimentary session and consultation: http://fitnesstogether.net/free-personal-training-session.html

And if you're already a client, make sure you continue to take positive steps and stay consistent with your workouts! The numerous distractions can easily take us away from what we can control.

Accountability

In the January issue of O magazine, Oprah Winfrey says she is once again struggling with her weight and has just tipped the scales at 200 pounds. “I’m embarrassed,” said Oprah. “I’m mad at myself. I can’t believe that after all these years, all the things I know how to do, I’m still talking about my weight.” I look at my thinner self and think, ‘How did I let this happen again”. I have an answer to that question for Oprah and for millions of other women like her who have struggled with yo-yo dieting and weight re-gain.

Oprah says that she’s put on 40 pounds since 2006, when she weighed 160. She says she reached rock bottom when she wanted to skip out of a taping with Tina Turner and Cher in Las Vegas earlier this year: “I felt like a fat cow,” wrote Winfrey, “I wanted to disappear.”

In the article, Oprah spoke of her recent struggles with thyroid problems and how that led her to a “fear of working out.” She also says that she took herself off her own priority list.

I’ve seen this story all over TV, tabloid covers and the internet, but I see a lot of people reveling in her failure and not offering any advice. Today I would like to change that.

Obviously Oprah has had no shortage of advisors. She’s got a whole entourage of experts including a personal trainer, Bob Greene. Not to mention a whole parade of guests over the years who specialize in health, fitness and weight loss.

By now, Oprah is arguably a weight loss expert in her own right.

Why does Oprah know what do, but can’t get herself to do it?

I have a solution for Oprah, and it will also work for the millions of other women who have struggled with “yo-yo” dieting. The frustrating cycles of weight loss and weight re-gain. This is important because research has shown that weight cycling is far more damaging and unhealthy than being overweight itself. Yes, it’s true.

After 12 years as a fitness consultant, I’ve discovered that there is something more important than what diet you follow, what exercises you select, what philosophy you subscribe to (Pilates, Yoga, etc.) or what training program you follow. The real difference making is what makes you follow through! It’s the doing that is one of the most important steps for must, not the “what to do”.

If I were Oprah’s fitness consultant, I would offer many suggestions, but one place I would start is with accountability. I’ve found over the years, that accountability is truly the key to health, fitness and weight loss success. Heck, it’s the key to career, business or any goal you want to achieve.

Oprah’s situation is somewhat unique to other people. Although it appears that Oprah is accountable to others, with her team of personal trainers and health experts, when someone becomes so successful that no one in her social or business circle is really “above her,” it makes you wonder if she has ever really been held to her fitness goals, promises and commitments.

Her friends and advisors may have provided her with all the information she needed, but they also may have let her off the hook because she’s “THE OPRAH.”

The solution: Oprah must first take personal responsibility and makes a commitment to be accountable to herself. Then, she must become accountable to others, but given her social and business stature, she needs to be accountable to something that drives her the most.

Maybe that person is NOT her trainer or nutritionist! Maybe the solution is right in front of her – literally. Her fans and audience!

If Oprah’s desires get her body back, my advice to her would begin with immediately announcing her PERSONAL FITNESS And WEIGHT LOSS MISSION to her readers, viewers and listeners. She must ask them all to hold her accountable.

She needs to tell her audience and fans NOT to let her off the hook and her fans need to play their part and agree that they WON’T let her off the hook. She’s got to weigh-in on national TV and put the results on her website and in her magazine. She needs to keep a nutrition and fitness journal and publish it with her progress photos, for the entire world to see.

She also needs to acknowledge that her real mission begins AFTER she reaches her healthy weight goal when her lifelong maintenance phase begins.

There must be consequences if she falls off the wagon. I’m not sure what all of them would be, but for one, her fans have got to not only support her, but GIVE HER HECK if she doesn’t follow through!

Oprah can feature the “next big expert” or “the latest diet” and think this will be her next solution or her fans next solution. Only Oprah’s actions and results will make a change in her life. The solution starts with her and then her team of experts can help her. With her personal commitment and with her friends and fans helping to hold her to it, she will have all the motivational leverage she needs.

This is the key to our clients being successful. We start by helping establish a Fitness Mission (AKA Goals) in an Introductory Session and Consultation . Once we have the goals set, we do an initial fitness assessment to get measures to track our progress and then we establish a plan to get to the goals we’ve established.

The key to making this all work, just like Oprah is holding them accountable by have scheduled appointments, fitness assessments to measure their progress, following up on recommendations we give them, Accountability Journals for tracking nutrition and outside the studio exercise and many more techniques centered around the accountability factor.

For most our clients this accountability is enough, but if for some reason you are like Oprah and need extra accountability I encourage you to find a way to “publicly” announce what you would like to accomplish.

If you are already a current client, this is where I’m holding you accountable. If you are not getting to the studio as frequently as you should, avoiding a fitness assessment or not utilizing an Accountability Journal, it’s time to get back on track. It’s time to ask your Fitness Consultant to step up the accountability (trust me, they’ll enjoy hearing this!) and for you to find that extra leverage outside the studio. Ask your Fitness Consultant today to help you brainstorm and find this outside leverage.

In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
www.FitnessTogether.net


P.S. If you want a clear plan and accountability of our fitness consultants request a Introductory Session and Consultation to see if we can help.