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Erik's Weekly Fitness Tip | New Year, New You?

 

Hello 2017

The new year is coming and with it inevitably comes an influx of training fads. Midnight infomercials are full of ripped models that are paid to tell us how their amazing bodies are the result of using some stretchy resistance band once a month. If only it were that simple!

I’ve seen a lot of fads come and go in the past few decades:

  • Bowflex machines
  • Zumba
  • Richard Simmons
  • Shake Weights
  • Tae Bo
  • P90X
  • and let’s not forget the Butt and Thigh blaster by the lovely Susan Summers 

Don't Buy Into The Fads

The fitness industry is a multi-billion dollar business that preys on those without basic fitness knowledge or self-confidence. They'll tell you that what they’re selling is going to change your life, that all of your problems will melt away, that you'll experience a spike in energy, and that you'll never have body fat or cellulite again. Whatever you do, do not fall for this trap. There are no short cuts!  

Want Results? Do these Things:

1. Consistency

Eat well mostly, work out often, sleep soundly always. 

2. Go hard in the gym

Squats, deadlifts, presses, and hard intervals are the most optimal way to train. Period.

3. Set goals

Even though I don't compete anymore, I still set goals for myself. 

4. Never compare yourself to others

Compare yourself to where you were when you started.

That's it, keep it simple and you'll see results. 

I can help you get results the tried and true way 310.251.7420

Image Credit: Pascal via Flickr

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Erik's Weekly Fitness Tip | The Award For Best Fitness Program Goes To...

 

I get a lot of emails asking me for my best program and fitness tips

  •   Should I do Crossfit or P90X?
  •   What is the best food to eat to lose weight?
  •   Should I do Paleo?
  •   What’s better HIIT or LIIS workouts?

And The Award For Best Fitness Program Goes To...

The secret is that almost all programs work, the difficult part is staying committed to the plan you put in place.  So if you want to get stronger, leaner, or just improve your overall health it comes down to sticking to the plan you put in place.  As I said almost every plan works, but there needs to be a few principles that you follow. 

First things first

  • Set a clear goal, then set some smaller goals to reach along the way.
  • Be patient, it takes time to get results. 
  • Programs and supplements that say get quick results in less than 4 weeks aren’t real. 

Second

  • You are what you eat.  Your daily allowance should be in alignment with the goal that you have put in place. 
  • Put yourself in a safe calorie deficit if you are trying to lose weight.
  • Up your protein and carbs allowance if you are trying to pack on muscle. 
  • Chug water, then chug more water.

Finally

  • Sleep
  • Take rest days
  • Squat 
  • Bring it!  Nobody makes gains by going through the motions.  

Give me a ring at 310.251.7420 if you'd like help sticking to your plan.

Image credit: Prayitno on Flickr

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Erik's Weekly Fitness Tip | The Battle To Lose Weight

 

It's Hard

The battle to lose weight is without a doubt one of the hardest battles I see on a regular basis.  There are so many layers when it comes to weight issues: emotional, physical, genetics and misinformation just to name a few.  Weight issues can be a constant battle that takes over a person’s life. I’ve seen firsthand the emotional pain that people suffer over it. 

These issues and layers are above my pay grade, but I can offer you some quick tips that I have seen work. 

What Works

1.     Awareness!  How much are you really eating?  What are your triggers that cause you to stress eat? Are you exercising?

2.     Walking is a perfect place to start.  Before work, on your lunch break, or after dinner.  Walking is a great way to clear your head, get some fresh air, and burn some calories.  Spring is here, it's time to get outside!

3.     Cut sugar! Even be aware of how much fruit you are consuming.

4.     Shop for your food.  Eating out leads to overeating.  Head to the grocery store and buy food that needs to be prepared and stay on the perimeter of the store. Do yourself a solid and make extra for lunch the next day.   Read more here.

5.     Set realistic and short-term goals that you will be able to accomplish. 

6.     Performance!  Look for something you have to work towards besides losing weight.  Walk a 5K, bike around the neighborhood faster than you did 6 weeks ago, walk 7000 steps everyday for a month straight.  Chase down that performance, it’s motivating, fun, and there is nothing better than seeing progression!

7.     Whatever you choose to do, have fun and have a positive attitude! You can do this!

8.    Need more tips? Check out this past newsletter & this one too.

Numbers

I will leave you with these staggering stats:

Diabetes has nearly quadrupled over the last the 35 years.  There are now 422 million people who are diabetic compared to 108 million back in 1980.  A very scary statistic! 

Need help with your nutrition or fitness? CALL ME TO SET UP AN IN-PERSON OR ONLINE APPOINTMENT 310.251.7420

Image credit: Trần Quốc Dương on Unsplash

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