Benefits and dangers of a vegetarian diet

Joe Fitness — Mon, 11 May 2009 15:31:22 GMT

Intro
Everybody knows someone who claims to be an ultra-healthy vegetarian and constantly plays up the benefits of their meat-free existence. While there are some benefits to a vegetarian diet, if you’re considering going this direction, you should also have full knowledge of the potential dangers of a vegetarian lifestyle.

What is a vegetarian?
Most people think being a vegetarian is as simple as taking that chicken breast off your plate before you chow down, but the reality is not quite that simple. There are several different types of vegetarians out there. The simplest form is the garden-variety vegetarian, who doesn’t eat animal flesh. A common variation on this theme has become popular in Hollywood and in educated circles: the vegan diet. Vegans don’t eat any product that is animal derived, including eggs, milk or cheese. A less common type of vegetarian is the lacto-vegetarian, who consumes milk and milk-based products, but otherwise observes the same restrictions as a vegan. A new term that has come to represent the great majority of self-proclaimed vegetarians is flexitarian (or semi-vegetarian). As the name implies, flexitarians are somewhat flexible with their diet and will include small amounts of meat in their diet when they feel like it.

There is a lot of hype both for and against a vegetarian diet, so let’s take a few minutes to sort fact from fiction.

Benefits of vegetarianism
There are some definite benefits to following a vegetarian diet. Some studies have shown that vegetarians often have a lower occurrence of cancer, heart disease and osteoperosis. From a nutritional standpoint, a vegetarian diet will be lower in dietary cholesterol and saturated fat, as well as high in fiber, several different important minerals and Vitamins C and E. Vegetarians will commonly have a lower BMI (body mass index) than non-vegetarians and often have lower levels of cholesterol and lower blood pressure. One study found that a properly constructed vegetarian diet could even fulfill the necessary protein needs of some athletes. Studies on longevity differences between vegetarians and non-vegetarians have provided inconclusive results.

Disadvantages of vegetarianism
While the benefits presented above sound great, they are not without downsides. First and foremost, many vegetarians suffer from a potentially dangerous lack of protein in their diet. In addition, unlike animal proteins, no vegetable contains a complete amino acid profile. The only way for a vegetarian to get enough protein in their diet without supplementation is to eat large quantities of specific vegetables every day. The dangers of protein deficiency include impaired wound healing, fluid build-up in your extremities, decreased muscle mass and fatigue. For anyone following a strength training regimen, you should know by now that not getting adequate protein means that you’re just spinning your wheels every time you go to work out.

All vegetarians are deficient in Iron and Vitamin B12, but this can be countered by taking a multi-vitamin every day. Another commonly reported side effect of a vegetarian diet is constant cravings for food, which is a common occurrence whenever your body isn’t getting something it needs. Others have reported non-existent sex drive, poor sleep quality and even a non-specific loss of interest in their everyday activities.

One fact that most people find surprising is many of the benefits of vegetarianism (lower dietary cholesterol, lower saturated fat intake, high fiber, lower BMI and lower blood pressure) are features of ANY “healthy” diet, including the diets discussed on this website. This is not to say that the benefits of a vegetarian diet don’t exist; rather, they can be obtained in ways other than becoming a vegetarian.

Countering the hype
Any time you ask someone “in the know” about health and nutrition, odds are they will be polarized to one side or the other of the vegetarianism issue. Pro-vegetarians will often try to draw you into discussions about ethical dilemmas, agriculture practices, anecdotal reports or their feelings of “enlightenment.” Anti-vegetarians will talk about evolutionary diet practices, reliance on supplements, the great taste of meat and the general attitude of many vegetarians. It’s important to sort through these arguments and get to the facts as presented in this article. In the end, the single important truth you must realize is there is no “best diet” for everyone; you need to take a critical look at your health needs, fitness goals and even your own taste buds to determine which diet is right for you.

Summary
Like any diet worth considering, vegetarianism has both advantages and drawbacks. You should consider both before heading down the vegetarian path.

Copyright ©2009 AskJoeFitness.com

Fitness for your body type

Joe Fitness — Mon, 04 May 2009 18:25:38 GMT

Intro
As you advance further along the path towards physical fitness, you’ll start to notice certain things about your body; shape, fat storage areas, the way your body responds to certain nutrients, and more. All these observations can help you tailor your fitness program to your individual needs.

Somatypes
What’s a somatype? Sounds like something from a sci-fi movie. Actually, your somatype is a scientific classification of your body’s natural tendencies towards shape, strength, metabolism and more. There are three basic types; ectomorph, endomorph and mesomorph. An ectomorph (ecto) is someone who tends to be naturally tall and skinny, has long bones and muscles, can eat unhealthy all the time and still look “good” even though they have higher natural bodyfat levels. Imagine your classic runway model and you’ll have a picture of an ecto. An endomorph (endo) is the other end of the spectrum; they tend to have a large, strong body (regardless of height) with broad shoulders and a thick waist, excel in strength sports due to their natural strength but store fat very easily. Most NFL linemen are good examples of endos. Then there are a few in the middle that get the best of both worlds, the mesomorphs (mesos). Mesos have much of the size and strength advantages of the endos including big shoulders and natural strength combined with the fast metabolism and narrow waist of the ectos. In other words, they have the potential to attain the ideal physique with less work than the other groups. Eating fairly well and doing moderate strength training exercises is enough. Odds are if you’re reading this article, you’re not a meso!

Well that stinks, I want to be a meso!
Don’t we all! Unfortunately, your somatype is one of the many gifts that your parents gave you. Take a look at pictures of your parents when they were younger; that will tell you where it came from. It seems unfair, but you should remember most people aren’t strictly one type or the other…most people have a mixture of meso and another type. For example, you may know someone who has always been strong even though they looked skinny and weak. This person (just like you) has a lot of potential as long as they tailor their fitness regimen for their specific body type.

Fitness for ectos
As an ecto, your greatest asset is also your biggest disadvantage; your metabolism. You can sit down, put away a large pizza and not have gained a pound when you weigh yourself in the morning. That’s great if you just want to remain skinny-fat, but not so great if you want to start carving out those muscles. If you want to put on muscle and trim away the fat, you have to make your metabolism work for you. You should aim to eat at least 5 meals per day. Make sure that each meal contains a good amount of protein. Because your metabolism is already supercharged, you won’t need to overdo the cardio. You want to get rid of that layer of fat as quickly as possible, but extra cardio will not help you get rid of it any faster because you probably don’t have much muscle to feed with those extra calories yet. If you put a lot of effort into your strength training and make sure you eat enough quality food to support all that extra work your body is doing, you’ll start to see changes.

Fitness for endos
Endos have the advantage of being naturally strong with a powerful shape, but along with that strength comes the tendency to store fat. Unfortunately, endos need to pay even more attention to their nutrition than the other types. You will have a tendency to be insulin sensitive, meaning that too many carbs (especially processed carbs) can have a negative effect on your body composition. To combat this, you need to make sure you understand what kind of carbs you should and shouldn’t be putting in your body (see “The Glycemic Index - fact and fiction” for a review). Endos are also naturally strong, meaning that you can move an equal amount of weight with more ease than an ecto or a meso. This also means that you have to lift more weight for more reps to truly fatigue the muscles and initiate a growth response. So if you work hard on your strength training regimen and keep a close eye on the quality of the food you eat, you’ll start to reach your goals.

Summary
Everyone’s body is a little bit different; but that’s no excuse to give up! Once you learn about your individual characteristics, you can tailor your fitness regimen to suit it.

Copyright ©2009 AskJoeFitness.com

The Incredible Edible Egg

Joe Fitness — Mon, 27 Apr 2009 15:05:05 GMT

Intro
They’ve been boiled, baked, scrambled, poached, deviled, fried, coddled and generally enjoyed for thousands of years. It wasn’t until the low-fat, low-cholesterol craze of the last 50 years that eggs have been unfairly and inaccurately demonized, when they are actually a superior nutritional choice.

What’s so great about them?
Eggs are the single most affordable complete protein that money can buy (that’s why Rocky ate them). Being a complete protein means they contain all 8 essential amino acids the body needs to build and repair muscle. As you may remember, these amino acids are “essential” because your body can’t create them by itself; they must be consumed. One large egg contains 6.3 grams of protein for only 80 calories! It doesn’t get much better than that. When cooked, the protein in eggs is almost 100% bio-available (meaning that your body can digest almost all of the protein and not waste it), superior to almost any other protein source on the planet. Eggs also contain 13 different essential vitamins and minerals. Additionally, eggs contain only trace amounts of carbs, are extremely low in saturated fat and are also low in sodium. They truly are a miracle food.

So why the bad rap?
About 50 years ago, the “low-fat diet” became all the rage. Eggs were quickly singled out as dangerous and bad for your health due to their fat content (about 5 grams per egg). Fast forward to the early 21st century, and nutritional dogma is finally catching up to what science has known for some time; the only fats you need to worry about are trans-fats (even in small quantities) and saturated fats (in high quantities). Check out “Fat doesn’t make you fat” for a review of the importance of this necessary nutrient. Even though eggs do carry some fat, the quantity is not high enough nor is it the type of fat that you need to worry about.

But wait, what about the cholesterol? Again, another media-created scare based on half-truths and dogma. There are two types of cholesterol, LDL (the bad kind) and HDL (the good kind). If you’ve seen the ads for prescription cholesterol medicines, you know that the goal is to lower the level of bad cholesterol while keeping the level of good cholesterol higher. While eggs do contain around 200 mg of dietary cholesterol, it’s very important to note that the relationship between the dietary cholesterol you consume and the bad cholesterol levels in your body is quite weak. In fact, current research shows us that high bad cholesterol levels in the body are linked to a diet high in saturated fat, not to a diet containing dietary cholesterol. How do eggs fit in? Only 1.5 grams of saturated fat per egg! Other recent research even shows that regular consumption of eggs actually improves your body’s cholesterol profile (it lowers your bad cholesterol level and raises your good cholesterol level).

Other facts about eggs
There are numerous benefits to including eggs in your diet. As I’ve already noted (but it bears repeating), moderate consumption of eggs can actually improve your cholesterol profile. Eating eggs can also improve the strength of your heart and the health of your vascular system. Additionally, they can help you avoid macular degeneration and cataracts (diseases of the eye). They can even help prevent blood clots. Did I mention they taste really good?

How do I know which eggs to pick?
Brown, white, mixed, eco-farmed, organic, medium, extra large, AA, C…there are a LOT of choices for eggs out there. Let’s keep it simple. The color of the eggshell does not affect its nutritional profile; buy whichever one you like. Brown eggs aren’t “healthier,” and white eggs aren’t bleached (unless they say so on the packaging). For everyday consumption, you’ll want either large or extra large eggs. If you frequently want to separate the yolk from the white for preparation, look for AA eggs. The letter grade indicates how separated the yolk and the white will be. Whether you buy standard, eco-farmed or organic eggs is really a personal choice. I believe organic and eco-farmed eggs taste better, and if your wallet doesn’t mind, definitely give them a try.

Summary
Even though they’ve been given a bad rap, there’s really no good reason not to include eggs in your diet. From the complete protein profile to the incredible health benefits, everyone can benefit from eating eggs.

Stretching

Joe Fitness — Mon, 20 Apr 2009 15:26:20 GMT

Intro
I know it’s boring and seems like a waste of time, but stretching before and after a workout has numerous health benefits. If you’re one of the many people unwilling to take the extra 5-7 minutes to stretch, you are depriving yourself of an important part of a healthy lifestyle.

Before you stretch
It’s not as easy as just walking into the fitness center, doing a few shoulder rotations and jumping on the bench press. Before you stretch, you need to ensure your body is warm. Stretching cold muscles can cause serious injury. Warming up your body can best be accomplished by either jogging or cycling to the gym (if you’re close enough) or warming up on the elliptical at a brisk pace for 3-5 minutes. Once your body is warm, it’s time to find a comfortable area to stretch those muscles.

The many benefits of stretching
First, stretching can help you avoid injuries. If you’re a morning exerciser, your muscles have been largely inactive through the night. If you’re an afternoon or evening exerciser with a desk job or any other type of job where you don’t move around much during the day, your muscles are probably fairly stiff, and you might even have some soreness. Throwing weight at your muscles with no warmup and no stretching is like flooring the accelerator on your car when the engine is cold. You might be OK…but then again, you might create a serious failure. When you stretch, your body is relaxing and lengthening your muscles so you can use your full range of motion with a reduced chance of injury.

Second, stretching can improve your flexibility. After you work out, make an effort to stretch every muscle group that you’ve worked that day. These muscles are tight and tired; by stretching, you’re lengthening and relaxing them. Remember, strength training causes your muscle tissue to break down and repair itself. Stretching sends a signal to your body that your muscles should not only grow stronger, but longer as well. The longer your muscles, the more flexible you are.

Do you have joint pain? Stretching can improve your joint strength and joint flexibility. Do you wish you had better posture? Stretching your shoulders and lower back will help you to pull those shoulders back and walk without the hunchback look that has become so common.

Types of stretching
There are two main types of stretching that we should be concerned with; static and dynamic. Static stretching is the type you’re probably familiar with involving long, deep stretching of the muscles in question. Despite some recent medical studies, passive stretching remains both useful and effective and will not make you more prone to injury if you warm up properly before you begin. There are a few key things to remember: first, don’t bounce, simply hold the stretch. Second, don’t overstretch (stretch too far). Hold each stretch for 10-30 seconds, relax and then repeat. Make sure you breathe easily while you stretch, and remember that it’s best to stretch opposing muscle groups (for example, if you stretch your hamstrings, make sure you stretch your quads).

Alternatively, you can try dynamic stretching, which involves activities that keep you in motion while stretching. Instead of holding the position (as in static stretching), you move into position for the stretch and then relax. This motion is performed for 8-12 repetitions. If you were involved in athletics in high school or college, you probably learned about some of these, including leg swing walks, arm swings and torso twists to name a few. Dynamic stretching shares the same advantages as static stretching, but unfortunately also has a higher risk of injury.

Pre-existing injuries
If you’ve got a bum shoulder or pulled hamstring, it might feel natural to try to stretch it out as much as you can so you can keep working it. What you should really be doing is resting that muscle so it can heal! If you continue to stretch an injured muscle, it will take longer to heal and form more scar tissue than if you had let it heal naturally. It doesn’t matter if it’s a recent injury or a persistent pain from years ago; light stretching is OK, but hard stretching can prolong the healing process.

Summary
It’s easy to see the health benefits of frequent stretching. If you can commit yourself to an extra 5-7 minutes before and after your workouts, you can enjoy a healthier lifestyle without too much extra work.

Copyright ©2009 AskJoeFitness.com

HIIT - getting more for less

Joe Fitness — Mon, 13 Apr 2009 15:10:18 GMT

Intro
You probably never thought you’d see the words “getting more for less” in an article from me about fitness, but it’s actually true. HIIT is something to begin looking into when you’re ready to step up your fat burning to the next level. Now that I have your attention, consider yourself warned; ‘less’ doesn’t mean ‘easier’!

Why the silly name?
HIIT (pronounced ‘heat’) is actually an acronym for High Intensity Interval Training. Instead of the steady-state cardio you probably do now (see “Getting an effective cardio workout” for a quick review), HIIT alternates low-intensity “recovery periods” with high-intensity “work periods.” This kind of training quickly gained the ‘heat’ moniker after scientists and fitness enthusiasts both realized the most important thing about HIIT: it burns more fat than traditional cardio!

The body at work
When you’re doing a repetitive task over and over, don’t you try to find a way to make that task easier? Walking long distances is hard and time consuming, so humans invented wheels to save energy. Sharing complicated ideas over long distances is tough, so humans invented the Internet to save energy. Your body (and probably your brain) sees steady-state cardio as a boring, repetitive task, so it does whatever it can to minimize the difficulty of that task, including increasing your fitness level and slowing down your fat burning mechanism over time. This is the reason that you have to do so much more cardio than you did when you began just to maintain. But what if I told you that there was a way to keep your body guessing and unable to truly adapt to the training that you do?

Why HIIT is different
As opposed to steady-state cardio, HIIT keeps the body from ever dropping into a comfortable state. As you know, the body is pretty smart. It adjusts to the food you feed it, the water you give it and the sleep you get. It’s the same for the amount, duration and type of exercise you give it. If you do the same thing every time you go to the gym (never change exercises, never increase weights, etc), eventually what you’re doing won’t even be effective for maintaining your current fitness level, much less improving it.

By alternating low-intensity periods and high-intensity periods, HIIT keeps your body in a constant state of adaptation. Since it can never adapt to the cardio you’re doing, you can get a more effective workout in less time than you can with steady-state cardio! As an added bonus, because your body is not ‘comfortable’ with the training, your metabolism runs at a faster rate for a longer time post-HIIT than it does post-steady-state cardio. These factors put together mean you can do the same amount of work with 20 minutes of HIIT as you can with 30 minutes of steady-state cardio, or the same amount of work with 30 minutes of HIIT as you can with 45 minutes of steady-state cardio!

Not for the faint of heart
Now that you’ve read about it, why aren’t more people doing it? Because it’s hard. Not just a little bit tougher than steady-state cardio, it’s flat out HARD. Steady-state cardio will keep you breathing a bit harder than normal and keep your heart rate at 50-60% of its maximum. HIIT high-intensity intervals will have you huffing, puffing and ready to fall over while pushing your heart rate up to 90-95% of its maximum. This is not a workout for beginners or people who aren’t confident in their cardiovascular fitness, but it IS a workout that can help you take your physical fitness to new heights.

How to structure a HIIT workout
Since it’s the simplest way to do HIIT, we’ll use running as our example. Start your workout by running at a moderate pace for 5-6 minutes to make sure your muscles are warm and your internal systems are primed for activity. After that first 5 minutes, full-out sprint as fast as you can for 30 seconds. This is your first “interval” and your first “work period.” Drop back to a moderate running pace for 60 seconds (this is your second “interval” and the “recovery period” your body needs to prepare itself to go again). Repeat this sequence five times in total. Close your workout with a 5-6 minute moderate run to cool down your body. You just got an amazing cardio workout and saved yourself time in the process.

With a little experimentation, you can do the same thing with the elliptical trainer, on a treadmill or on my personal favorite, the stair climber (you’ll be dripping with sweat when you’re done).

Summary
HIIT isn’t for everybody, but if you’re looking for a new challenge and aren’t afraid of pushing your body to the limit, the rewards are quite satisfying.

Copyright ©2009 AskJoeFitness.com

Stress and weight gain

Joe Fitness — Tue, 07 Apr 2009 03:28:29 GMT

Intro
It might be hard to believe, but if you’re one of the millions of people that suffer from Chronic Stress, it can put a serious damper on your ability to get in shape! If you can’t remember the last time you had an evening without something planned, there might be a direct correlation to your struggles with reaching your fitness goals.

Your body’s hormonal response
It may be the 21st Century, but don’t forget that your body still retains some of its genetic programming from thousands of years ago. When you experience stress, your body triggers the “fight or flight” response, which tells the brain to release chemicals like Adrenalin and Cortisol into the blood stream. The results of this chemical release are a burst of energy, shifts in metabolism and blood flow and other changes designed to make us able to respond instantly to danger. These are all extremely useful responses if you happen to be confronted by a saber-toothed tiger, but these days, our stresses tend to be things like traffic congestion or another 5PM meeting. When you experience these stresses back to back and you are never able to completely relax (Chronic Stress), your body is never able to completely leave “fight or flight” mode. If you experience Chronic Stress for long enough, it will start to have negative effects on your body.

The effects of Cortisol
Cortisol is the hormone you need to watch out for if you suffer from Chronic Stress. First and foremost, too much Cortisol in your system causes a permanent slowdown of your metabolism. You can follow the exact same diet and exercise program during periods of low stress and periods of high stress, but periods of high stress will result in reduced fat loss or even fat gain from the same program! Second, Chronic Stress causes cravings for salty, fatty and sugary foods. Think of it this way: if you’ve had an awful day at work, do you reach for a grilled chicken breast or pizza and a pint of ice cream when you get home? I’m willing to bet it’s the latter. Chronic Stress can also alter your blood sugar levels, leading to mood swings, fatigue and possibly even conditions like hyperglycemia (dangerously high blood sugar leading to a crash). Chronic Stress can even negatively affect your fat storage patterns! Several studies over the years have shown that Chronic Stress can often lead to increased abdominal fat deposits; exactly the condition we’re trying to combat!

Other effects of Chronic Stress
If you’ve ever found solace in the bottom of a pint of ice cream, you might be what doctor’s call an “emotional eater.” Emotional eaters often find themselves heading to the kitchen even when they’re not hungry looking for a snack. This kind of emotional eating is a direct result of your body’s response to the condition of Chronic Stress. While it’s certainly possible to control these cravings, you’ll find yourself being even crankier after not answering your body’s call.

If you’re too busy to prepare a healthy meal when you get home from work, the most common choice most people make is a run to the nearest fast food restaurant. While it is possible to make healthier choices when you’re there, most people go for what they know. In most cases, the good intentions of ordering two grilled chicken sandwiches and eating just the chicken turns into the reality of scarfing down an entire jumbo-size value meal. Filling every moment of your life with activity may also cause you to make working out a lower priority. Every day you don’t get in a workout because you’re “just too busy” is another day you’re not going to reach your fitness goals.

Combating the lifestyle of stress
Everyone has more stress in their life than they want. The good news is almost everyone can have less if they make use of a few easy tactics to combat that stress. It might not be a 12-step program, but the first step really is to admit that you have too much stress in your life. Once you’ve acknowledged the stress you have, it’s time to start looking at ways to reduce it. Try to make time every day (even if it’s only 10-20 minutes) to practice some common relaxation techniques like yoga, keeping a journal, deep breathing, listening to relaxing music or even some intimate time with your significant other. Are you a chronic planner? Plan relaxation into your schedule! If you’re an emotional eater, it’s time to make some better grocery choices. Instead of stocking the fridge with those unhealthy snacks, opt for healthier choices like carrot and celery sticks, nuts, sunflower seeds or even your favorite sugar-free gum. If you love soda, look into healthier options like sparkling water. If you don’t have unhealthy snacks in the house, you’re far more likely to eat what’s on hand instead of running to the store to pick up that pint of ice cream.

Summary
Stress is a part of our everyday lives, but too much stress can lead to negative health effects. If you can reduce the amount of stress in your life, you’ll be able to reach your fitness goals more quickly.

Copyright ©2009 AskJoeFitness.com

The truth about fat burners

Joe Fitness — Mon, 30 Mar 2009 15:57:06 GMT

Intro
Everyone is looking for the quickest, easiest way to lose that unwanted body fat. You hardly see a commercial break that doesn’t include some sort of ad for a weight loss supplement. An Internet search reveals no less than 10 MILLION hits for the term “fat burners.” It’s time to separate fact from fiction.

What “they” want you to believe
One of the favorite product categories of the billion-dollar supplement industry is fat burners, and there are literally hundreds you can try. The claims of incredible weight loss are as numerous as they are outrageous. Every one of them wants you to believe that this large group of people who have amazing (and retouched) “before and after” pictures really lost all this weight by eating an unhealthy diet, sitting on the couch and popping a pill. It’s a brilliant appeal to your emotions: who wouldn’t want to lose weight without lifting a finger? The reality of the situation is not quite that rosy. Think about it this way; if you really could lose weight by popping a pill, why are we in the middle of the worst obesity epidemic in history? The answer is simple; because there is no magic pill that takes away the need for a healthy diet and exercise program.

Fat burners can still be good
Just because fat burners aren’t magic pills doesn’t mean they can’t be used for their original intended purpose; nutritional supplementation. The word ‘supplement’ implies that this product is something that can help you reach your goals, not do the hard work for you, and that’s exactly what a quality fat burner can do. So how do you separate the good from the bad? A couple simple steps can give you a greater chance of finding an effective product. First, ask people you know who have made the same fitness journey you’re starting. Odds are they have tried several fat burners and found one that works better than the others. While this isn’t a guarantee of success (everyone’s body is different), it's better than just picking something off the shelf. Second, you need to do a little bit of research on your own. This article is a good place to start, but if you really want to dive into the world of fat burner’s, save yourself both time and money before you open your wallet. Remember, if you’re on ANY medication, it’s a good idea to discuss any drug interaction warnings with your doctor before you start a new supplement.

Two basic categories
Fat burners can be broken into two separate groups: thermogenic (stimulant-based) and lipotropic (non-stimulant-based). For those who can take them, stimulant-based fat burners can be very effective. They assist in burning fat by raising your body’s core temperature and heart rate. Some examples you probably already know are Caffeine, Green Tea and Guarana. In response to some people being overly sensitive to stimulants, non-stimulant-based fat burners started becoming more popular. These work by creating one of several chemical reactions in your body to help either burn fat or block fat storage. You might have heard of Pyruvate or Chromium. The most effective fat burners will incorporate several different stimulant-based and non-stimulant-based ingredients.

Fancy ingredients
There are a host of fancy-sounding ingredients out there (especially in non-stimulant-based fat burners) that marketers hope you believe will incinerate your fat stores. Let’s examine a few of the popular ones. Some common active ingredients are Pyruvate, Chromium, Chitosan, HCA (hydroxycitrate), Choline, Inositol, and Methionine. You certainly don’t need to memorize any of these names; just be aware of any product that touts the “new miracle ingredient” that burns off your belly fat. Some other fat burners take the Eastern Medicine approach. You might have heard of White Willow Bark (non-stimulant), Kola Nut and Guarana (both stimulants). All of the products in this paragraph have one thing in common: none of them are nearly as effective as the marketers would have you believe.

What works
In general, if you can take a stimulant-based fat burner, look for one that contains caffeine, green tea or guarana. If you’re sensitive to stimulants, you’ll have to do a little more experimentation, but supplements containing Pyruvate and HCA are the most popular. Remember, NONE of these supplements will be effective if you just pop a pill and turn on the TV; diet and exercise is still the key to achieving your fitness goals.

Ephedra
The most effective legal fat burner ever released on the market was the controversial Ephedra. Unfortunately, many people were not able to understand the conditions under which Ephedra should be responsibly used, so it was deemed illegal for sale in the US. I’m discussing it briefly here because there is a good chance that the legality of the FDA’s ruling against Ephedra will be challenged in the future.

Summary
Fat burners can be effective supplements, but a supplement is all they are. No magic pill will ever be able to replace the results of a healthy diet and exercise program.

Copyright ©2009 AskJoeFitness.com

Spot reduction

Joe Fitness — Mon, 23 Mar 2009 15:02:36 GMT

Intro
One of the most prevalent myths in the fitness world is the idea that you can somehow burn fat from a particular part of your body just by working that problem area hard, also known as “spot reduction.” Unfortunately, it’s time for some mythbusting.

First on, last off
Most people have a few particular problem spots they always struggle with, no matter what they do. For men, it’s typically the love handles and the spare tire. For women, it’s normally the hips, thighs and butt. That’s because we’re genetically programmed to hold fat in particular areas. Also remember that everyone is different: I tend to hold more fat in my love handles, while someone else may hold less fat in their love handles and more in their spare tire. The most frustrating part is that we can’t control where we lose the fat first once we start exercising. It’s not uncommon (and extremely frustrating) to start working out and notice that your upper body around your chest and arms is getting leaner, while your problem areas continue to be a problem. While it’s difficult to duplicate in the lab, most experienced fitness professionals will tell you that the last fat you put on (your non-problem areas) is the first fat you lose. By extension, the first fat you put on (your problem areas) will be the last fat you lose. Don’t give up! You WILL see a change in your problem areas; just not right away.

But what about all those celebrity endorsements?
There are hundreds of machines out there being endorsed by B-list celebrities that promise to tone, firm, burn or shape any problem area you may have. There are countless miracle drugs that promise to burn, torch, scorch or otherwise incinerate fat from your problem areas. All these products have one thing in common: they will never work as well as the original: diet and exercise. Have you ever taken the time to read the fine print at the bottom while the beautiful people are using the machines or running on the beach after taking the drug? Most of them tell you that a sensible reduced-calorie diet combined with a rigorous exercise program is necessary to achieve optimum results. Of course it is! But you already knew that, right?

These celebrities are getting paid big bucks to do what they do best: act. And who makes a better salesperson than a face you already know and trust?

I’ve been doing crunches every day to burn off my belly flab…
So, have your abs popped yet, or has your stomach actually increased in size? I’m going to guess it’s more like the second one. When you do a lot of work with a muscle, it has one and only one natural response: it grows in size. Most people that have been working out for a period of time have a six-pack, but it doesn’t matter how good your abs are if they’re covered with a layer of fat. You can crunch all day, every day; until you lose that fat, you’re just going to have sore abs.

So what’s the secret?
As I’ve said before, there is no secret. As much as we all would like to, you can’t crunch your way to a six-pack or butt blast your way to a firm, toned rear. If you want to lose fat in your problem areas, put away the ab-cruncher. The only way to lose fat and show off those former problem areas with pride is to combine a rigorous exercise program with a sensible, reduced-calorie diet. Besides, why would you want to limit yourself to spot reduction when you can lose fat from your whole body?

Summary
As much as we all wish we could just get rid of those problem areas, spot reduction is nothing more than another myth. Exercise and diet are the only secrets to unlocking your fitness potential.

Copyright ©2009 AskJoeFitness.com

Making sense of all that equipment

Joe Fitness — Mon, 16 Mar 2009 15:38:22 GMT

Intro
If you’ve walked into your local fitness center recently, you’ve seen enough different types of equipment to overwhelm your senses. Machines, balls, bands, free weights…where do you start? Right here.

Machines
Most people that go into a gym when they’re first learning about fitness pick a body part they want to work on, go find a machine that focuses on that body part and start pumping out reps with no real idea of what they’re doing or how to do it. All they know is that body part is the one keeping them from looking their best. Instead of just picking a machine and pumping away, let’s talk about the right way to use machines.

The real purpose of most machines is to make exercising accessible to those who have little experience. They offer multitudes of adjustments to accommodate different body types and strength levels. If you choose to start your fitness journey without a trainer, this is the way to go. But don’t just grab a machine and knock out those exercises; you should still follow good workout practices. First, make sure you understand how to work the machine. Don’t think that anyone will laugh at you because you’re checking out the instructions; for the most part, they’re too interested in their own workout to pay any attention to you. If you’ve read the instructions and still don’t get it completely, feel free to ask someone that’s between sets or catch a trainer as they’re walking by. Once you’re confident you know what you’re doing, make sure the machine is set to accommodate your height, weight and the length of your limbs. Once you’ve made the necessary adjustments, test the weight. Adjust it to the point where the weight is challenging enough for you to feel it in the target muscles. If you can do 3 sets of 10-15 challenging reps with the weight you picked, you’re off to a good start. If you’re new, this can be a real challenge, but keep at it! If you can’t feel your chest working on a chest press machine, then that’s not the machine for you! That’s why there are multitudes of machines for each body part. Some are hydraulic, some use plates for weight, others let you choose the weight with a selector pin and some assist your body in traveling on a fixed path. Try them all! Make mental notes about which ones feel good and which ones don’t. This will allow you to dial in your workouts for maximum effectiveness.

Exercise Balls
Those big, brightly colored inflatable balls may look like toys, but they can actually be effective pieces of exercise equipment when used correctly. Odds are you’ve seen a trainer working with a client on one of these exercise balls. There are two reasons for this. First, every exercise you do on a fitness ball will force you to activate your core (abs), a chronically weak part of most people’s bodies. If you can combine core work with your other exercises, it will minimize the amount of extra ab work you need to do. Second, there is an almost limitless set of exercises a trainer can use to ensure each session will feel “new” to their client. This can also work to your advantage as a trainee. If you can do an exercise seated, on the floor or on a bench, you can do it on a fitness ball. Sit-ups, push-ups, shoulder press and chest press are just a few popular exercise ball exercises.

Bands
The colorful rubber bands that you may see hanging off other pieces of equipment can also be a useful addition to your exercise regimen. Essentially, these bands allow you to add resistance without having to use free weights. The different colors indicate different resistances, and the different lengths accommodate different movement patterns. The next time you go to the gym, grab some bands and experiment a bit. If you take a handle in each hand and loop a short band behind your back, you just added resistance to a push-up. If you loop a medium band around a piece of equipment, you can perform rows for your back. If you get a long band and stand with both feet on the band and both hands holding a handle, you can add resistance to bodyweight squats, bicep curls or tricep extensions. There are numerous options!

Free weights
Barbells, dumbbells, plates, racks and benches. Free weights are the bread and butter of any strength training program. Every machine, ball and band exercise you do was originally inspired by the corresponding free weight exercise. Free weights offer great benefits, including enhanced use of stabilizer muscles, infinitely adjustable weight, adjustable angles and faster muscle development, but that doesn’t mean free weights are for everyone. If you’re just starting out, don’t hesitate to focus on machines, balls and bands before you move on to free weights. When you’re ready to start incorporating free weights into your program, I strongly urge you to contract for a few sessions with a personal trainer. There really is no substitute for one-on-one instruction when you’re learning how to use free weights properly. If you have decided to go it alone, spend some quality time with ExRx, an extremely valuable resource to anyone interested in learning the basics of performing free weight exercises properly. Remember, you can’t get in shape if you’re injured!

Summary
There are many different ways to get in shape. You should make use of them all to help reach your fitness goals quickly AND safely.

Copyright ©2009 AskJoeFitness.com

Fitness for all ages

Joe Fitness — Mon, 09 Mar 2009 15:21:45 GMT

Intro
Have you ever thought about getting in shape, but you were worried that you were too old to start now? How about your children? Are they old enough to start? The good news is that almost everyone is of an age to improve their physical fitness.

Young children
In general, kids like to be active and going non-stop from the moment they learn how to walk. In recent years, however, “go outside and play” has become “go turn on the TV.” This lack of childhood activity has been identified as the most significant cause of childhood obesity. Even the typical American diet will have little negative effect on a child if they get plenty of exercise. If your child is struggling, the best thing to do is to get them out of the house! Any activity is good activity for a child. This can include simple things like running in the park or riding their bike, or more structured activities like team sports. Most team sports programs start as young as 6 or 7 years old. If team sports activities are out of reach and your location is not conducive to unsupervised playing, try to arrange some active time every other day to give your child the opportunity to get out all that extra energy. Not only will they stay healthier, they’ll be calmer during times of less activity.

Pre-teens
If you’re hoping to improve your pre-teens fitness level, it’s important to know that most fitness centers will not allow them to work out until they are 12 years old. The good news is depending on their development level (only you and your doctor can determine this), they can start doing simple bodyweight exercises starting at about 8 years old. Push-ups, crunches, dips, lunges, squats and more are all things your pre-teen can do to stay healthy (read “Getting started with bodyweight exercises” for more ideas). If you’re having trouble getting your kids to stay fit, why not set up fitness goals for them? If they go through a regimen that you put together yourself, or one designed by a Certified Personal Trainer (like me!), a certain number of times per week, maybe they can earn a small reward or “points” towards something they want. If you have two pre-teens, a little friendly competition never hurt!

Teenagers
At age 12 and beyond, many kids will be anxious to work out with you at your fitness center. You might be excited to let them come along, but make sure you and your doctor are both in agreement that they’re ready for more than bodyweight exercises. Many kids are ready as soon as 12, but some might not be ready until 14 or later. Like anything else, make sure they start slow and light. Teach them the movements and theories of smart, effective strength training. Form is much more important than weight, especially for beginners. Also make sure that they maintain a good cardio regimen. As puberty approaches, one of the changes the body goes through relates to how food is processed. Unlike a child whose metabolism will effectively burn up most anything, a teenager starts to have more problems with a typical American diet. Start by teaching them the basics and they’ll learn to love a healthy diet (read “The basics of eating healthy” for a review).

Adults
If you’re thinking that you’re too overweight, too out of shape or too busy to get started now, you couldn’t be more wrong. Many people don’t discover a love for fitness until well into their twenties. Grab a glass of water and read, “Why get fit”, “Working out when you have a life” and “The basics of eating healthy” to learn how people in your same situation get started on their fitness journeys every day.

Fitness at 40+
You’ve heard “them” say that 40 is the new 30? Well, “they” are right! It’s NEVER too late to start. More people in their 40’s are getting started on fitness programs than ever before. The only thing you may need to look out for is pre-existing medical conditions that could be aggravated by a new fitness regimen. Discuss starting a fitness program with your doctor. The odds are your doctor will be behind you 110%.

Fitness for seniors
Guess what? You’re not too old, either! With all the research that’s come out in the last decade, people are adding 5-10 years onto their lives by getting fit! Talk to your doctor about how much work you can do and the warning signs of trouble. Don’t focus so much on being the healthiest you’ve ever been; instead, focus on being as healthy as you can be today. Eat plenty of fruits and veggies along with lean proteins. Focus on endurance exercises to improve the health of your lungs and your heart. Your children and your children’s children will thank you for it!

Summary
No matter what your age, you can start on your journey towards fitness today! Don’t wait another minute!

Copyright ©2009 AskJoeFitness.com

Gym attire

Joe Fitness — Mon, 02 Mar 2009 16:51:15 GMT

Intro
An entire article on what to wear to the gym? It might seem a bit excessive, but if you’ve been to the gym recently and seen some of the…”interesting” clothing choices people make, perhaps you’ll understand why I wrote this article.

It’s gotta be the shoes
The most important piece of clothing you should worry about is the shoes you are wearing. Put away the sandals and forget the skate shoes with 10-foot laces. Leave those torn-up, old athletic shoes in the closet. Instead, invest in a quality pair of cross-trainers. Take the time to make sure they fit WELL, not just that they fit. Athletic shoes come in widths from 4A to 4E and lengths from 5-18, so there’s no excuse to go to the gym in an ill-fitting pair. I like saving money as much as anyone, but if you’re paying less than $30 retail for the pair, you probably don’t want to buy it as your gym shoe.

Sweatin’ to the oldies
During the aerobics craze of the 1980’s, it was all the rage to wear a sweatsuit to do your workout. Along the way, everyone has probably thought, “well, if some sweat is good, more must be better, right?” Not really. While it’s true you’re going to the fitness center to sweat, that’s not the real goal. You want to burn fat, build muscle and get fit. Sweat is not an indicator of how hard you worked out, especially when it’s artificially induced by the amount of clothing you’re wearing. So what is sweat? Sweat is nothing more than your body’s way to remove excess heat. Even while you’re working out, your body wants your core temperature to stay pretty close to 98.5°. When you work out, your body’s systems all heat up, and the only way for the body to bring your core temperature down is to sweat. In addition to heat, the body also sweats out both water and salt, two nutrients that are critical for your health.

So ditch the sweatsuit; sweating more doesn’t necessarily mean your workout was any harder. It means your body is devoting extra energy to removing excess heat that could have been better spent burning fat. If you’re cold when you first get to the gym but warm up quickly, try layering instead.

Fashionable thinking
One thing that many people seem to forget is the fitness center is not a fashion show. Most people are coming to work out, not people watch. Perfume and hairspray are not necessary. A shower sometime that day and a little deodorant are all you really need. Big jackets, combat boots, fashion hats and sunglasses do not make you look tough. Jeans are just ridiculous. Not only do the brads rip up the workout benches, have you ever tried to move in sweaty jeans? They stick to your legs and make it hard to move freely!

Comfortable, light clothing that breathes well is the only clothing you need in the gym.

Nice material
Everyone has a closet full of cotton shirts they never wear. This is probably the most common gym attire that you will see. If the shirt is comfortable and loose, there’s nothing wrong with it at all! Once you really start to enjoy your fitness routine, you might start thinking about investing in some different clothes. Cotton is comfortable and it makes great loungewear, but what happens when it gets wet? It sticks to your skin, and instead of passing heat, it holds it in! When you’re ready to move away from cotton, there are many different companies that make clothes with a polyester/spandex blend that not only helps evaporate moisture to keep the clothes from sticking to your skin, it also moves the heat away from your body. You can get form-fitting fabrics if you like to have clothes close to your body or looser fabrics if your want to keep cool without showing off your progress.

Accessories
Leave the jewelry at home. Yes, your wedding rings, too! There’s more than one verified case of someone losing a finger because their ring got stuck somewhere it shouldn’t have been. That big, expensive watch is just waiting to accidentally hit a pole. Your dangly earrings are likely to get caught on a cable. And if you must carry a cell phone, make sure it’s for emergencies only. The only accessories you really need are a water bottle, a towel and a small piece of paper with your workout printed on it.

Summary
It’s not rocket science, but if you take a few minutes to think about what you wear, it’s easy to avoid looking like or training like a dumbbell.

Copyright ©2009 AskJoeFitness.com

Finding the right fitness class

Joe Fitness — Mon, 23 Feb 2009 16:33:05 GMT

Intro
Many folks out there getting ready to dive into fitness for the first time are a little intimidated by walking into a fitness center full of people who already know what they’re doing, or perhaps they would rather not try to work out alone. Others have been going for a while and are looking for a new challenge, or maybe just want to inject some excitement into their workout. Your gym probably has an answer no matter which problem you have: fitness classes!

What’s a fitness class really like?
If you’ve taken a look at the board showing class times, you might be intimidated by the sheer number of classes. The last thing you want to do is show up to a class for advanced trainees and be gasping for breath 5 minutes in. The good news is the great majority of classes are suitable for all levels. If they aren’t, they are usually clearly indicated with “advanced” or “difficult” somewhere in their description. So feel free to walk on in (always try to be 2-3 minutes early out of respect for others and the instructor, and to get the necessary equipment ready for the class) and give them a try. You also might be worried how you’re going to make it through 30-60 minutes of intense exercise without a break. Stop worrying, because you don’t have to! At the beginning of most classes, the instructor will tell you that you can and should take a break when you feel the need. Bring water and a towel and place them in a corner or against a wall where no one will knock them over. While you’re first learning the moves, you might feel a bit awkward and self-conscious, but you shouldn’t be. Everyone was a first-timer once, and the experienced folks are going to be too busy with their own workouts to pay much, if any, attention to you. The only thing stopping you from trying now is fear; try to get over it and start learning today!

Classes for all levels
There are plenty of classes out there for both fitness beginners and fitness class beginners alike. The most popular and basic class will be the familiar Aerobics classes (commonly referred to as Basic, Beginner, or Aerobics 101). These are a great intro to fitness classes, and they can be as intense or moderate as you need them to be to get your best workout. In the same family are Step Aerobics classes that incorporate 4-12 inch steps to increase the difficulty of the workout. If you don’t think Aerobics is your thing, you might look into one of the dance classes your gym offers. Dance classes are the current “big thing” in the world of fitness classes, so odds are your fitness center will have several different options, including Basic Dance, Hip-Hop, Pop, Funk, Salsa and even Striptease. Are you more into martial arts? You should look into a Shadow Boxing or Kick Boxing class. If you’re an outdoor enthusiast, keep in shape in the wintertime by trying a Cycling class. If your fitness center has a pool, they might even offer a fitness class that takes advantage of the unique training environment and resistance properties of water.

Most fitness centers also offer strength training classes designed to teach you some of the basics of resistance training while getting your heart pumping at the same time. These classes might include basic Lifting classes as well as hybrid programs that mix both lifting and cardio into the same workout. If you’re hesitant about adding strength training into your own routine, this might make the perfect introduction.

Classes for experienced trainees
If it’s time for a new challenge, you’ll want to look at some of the more advanced classes. Many of the classes you’ve attended before, including Aerobics, Step Aerobics, Dance, Kick Boxing and Cycling will all have advanced level classes featuring more dynamic moves and a higher tempo. There are also classes which you might not find at the beginner level, like Boot Camp fitness (intense workouts that simulate a military boot camp) or Dancer’s Workouts (high tempo workouts modeled after professional dance routines).

Classes for total body health
If you’ve decided you need a break from traditional classes and want to focus on your flexibility or getting your ch’i in balance, take a look at some of the alternative classes at your fitness center. Most gyms feature several different Pilates classes which will focus on developing core strength and coordination through both standing and floor exercises. Additionally, some fitness centers offer several varieties of yoga classes all designed to help you relax and improve your flexibility, balance and posture while helping you remain or become centered emotionally and spiritually. You’ll never know until you try!

Summary
Fitness can be intimidating for the beginner, but you’re never too old to learn something new. Check out your fitness center’s fitness class schedule today!

Copyright ©2009 AskJoeFitness.com

The basics of eating healthy

Joe Fitness — Mon, 16 Feb 2009 15:45:49 GMT

Intro
Every day you’re bombarded by people telling you to eat “healthy.” Many people want to eat healthier these days, but without a little knowledge about what “healthy” actually is, it’s easy to be taken in by some high-priced ad campaign designed to sell you the latest meal in a box. If you’re ready to start eating a healthier diet, you need to start by understanding a few of the basics of what you’re putting in your body.

Healthy food choices
There’s so much confusing information out there about what a “healthy” diet actually is, but in reality, it’s not rocket science. You only need to know a few things to be able to make intelligent choices. First, your diet should include a generous amount of lean protein. Proteins are the building blocks of the body and are responsible for the growth of almost every cell in the body, including muscles, bones and organs. Chicken, turkey, fish, lean beef, buffalo, and eggs are a few examples of excellent protein sources. Second, your diet should include carbohydrates (carbs) that are mostly low in sugar (with the exception of fruit – you need fruit in your diet!) and low in starch. Carbs are your body’s primary energy source. Whole grain breads and pastas, red potatoes, vegetables and fruits are examples of healthy carb sources. Finally, your diet should include healthy fats. Fats are responsible for moving nutrients throughout your body. Healthy fats include nuts and nut butters, natural oils, eggs and fish. You’ve probably noticed that everything I’ve mentioned so far is unpackaged, unprocessed food. Keep reading, we’ll get to that.

How much is the right amount?
Even though it’s pretty simple to understand what to eat, it’s more challenging to understand how much to eat. Instead of handing you a diet and expecting you to follow it, it’s better to learn what to aim for. Since you’re just starting out, aim for a pretty simple diet; 30% protein, 40% carbs and 30% fat. Check out the calculator in Eating more for weight loss to help understand how many calories you should aim for when starting out. Also check out Fitday to help count your calories and ratios; it’s much easier than the manual method!

What isn’t healthy
By now, you’re probably starting to wonder where all of your favorite packaged foods fit into your new lifestyle. The good news is some of them can come along; the bad news is some of your favorites won’t be making the trip.

The multi-billion dollar food industry will try to pass off almost anything as “healthy” to get you to part with your hard-earned cash. Think of it this way; if they need a multi-million dollar ad campaign to convince you something is healthy, you might want to take a closer look at that ingredient list. That’s where you’ll REALLY find out what you’re going to put in your body. Most of these so-called “healthy” foods are loaded with chemicals!

The worst offender in most packaged foods is a seemingly unavoidable ingredient called Partially Hydrogenated Vegetable Oil. Once you figure out how to pronounce it, it doesn’t sound too horrible, right? Well, sounds can be deceiving. Partially Hydrogenated Vegetable Oil is actually vegetable oil that has been chemically altered from a liquid into a semi-solid fat! Are you getting a bit more concerned? In reality, when consumed in excess, Partially Hydrogenated Vegetable Oil has a host of negative effects on the body (see Fat doesn’t make you fat for more detail). There’s one very simple rule for reading ingredient lists; if you can’t pronounce it (magnesium tocopherol and thiamin mononitrate? Come on…), limit your intake of that food!

Another common labeling trick is to disguise sugar as something else. Most people that have developed an interest in fitness have learned that loading up on the sugar is a sure way to make the scale go up, not down! If the first thing printed on the label is sugar, that product isn’t going to fly off the shelves. But what if it sounds a lot more innocent? The most common “alias” for sugar these days is High Fructose Corn Syrup. Don’t be fooled! Sugar by any other name tastes just as sweet, and has the same negative effects on the body. But how about when it’s further down the list? That means there’s not as much of it in there, right? Maybe. Take a closer look. A lot of food labels these days use many different “types” of sugar in order to be able to push it further down the list. Oftentimes, you’ll get down the list and see “sugar, high fructose corn syrup, dextrose, sucrose and corn syrup solids.” Each and every one of these is sugar! Ingredients 6-10 just became ingredient #1.

But not all packaged foods are terrible. There are a few simple rules that will help you make healthier choices. First, look for a short ingredient list. Most unhealthy chemicals bring a lot of friends with them. If you see a label with 5 or less ingredients, you can be relatively certain that you’re eating food instead of chemicals. Second, look for the words “certified USDA organic” or “eco-farmed.” While neither are a guarantee of health, both can help you avoid a lot of problems.

Summary
It’s a lot of information to digest, but keep at it! Once you start eating a healthy diet, you’ll never want to drop back into old habits.

Copyright ©2009 AskJoeFitness.com

Why should I get in shape?

Joe Fitness — Thu, 05 Feb 2009 23:17:19 GMT

Intro

You’ve been telling yourself forever that “I’m finally going to lose this extra weight I’m lugging around,” or “I’m tired of having a closet full of clothes I can’t wear anymore,” or maybe you’re just tired of running out of breath at the top of a flight of stairs. All of these and multitudes more are valid reasons to get in shape. There’s only one problem with all these great reasons; you haven’t reached your goal yet! So instead of looking backwards at what you haven’t done, it’s time to start looking forward to what you WILL do.

Physical
The great majority of people that exercise take at least part of their motivation from what they see in the mirror. And why not? Looking healthy and strong is one of the best reasons to get fit! When you like the way you look, you’ll carry yourself with more confidence, you’ll have a spring in your step and other people will notice. One of the greatest feelings you’ll have after you’ve started exercising is hearing a friend or co-worker remark, “wow, you look great!” You’ll find yourself coming up with excuses to wear clothes that show off your newfound fitness. You might even catch yourself spending some extra time in the mirror!

These newfound good looks sound great, but none of them matter much if you don’t feel any different. The good news is you will! Exercising has almost countless health benefits, including a healthier and better functioning heart, more lung capacity, more endurance, increased strength, fewer persistent body aches, higher resistance to disease and even an increased metabolism. That’s right, exercising speeds up your metabolism! Not only does a faster metabolism mean you’ll be burning more fat, it also means you get to eat more food! If you’re anything like Joe, this is one of the greatest blessings of getting in shape. Don’t forget that your circulation will improve as well! If you combine this with your increased endurance, you’ll probably find that your significant other is enjoying your fitness journey as well.

Mental/Emotional
Exercise has some very important benefits for your psyche in addition to your body. Remember how we talked about an improved physique resulting in more confidence? The effects aren’t limited to confidence. Regular exercise has also been proven to help you have fewer sleepless nights and sleep more deeply every night. In fact, your body will demand it! Recent research even shows you’ll be able to focus on everyday tasks and complete them more quickly.

Exercise can even make you happy! You’ve heard of the “runner’s high,” but how in the world can an activity that makes you sweat and tires out your muscles lead you to a state of happiness? Because your body uses a simple chemical you may have heard of called endorphins. When you engage in intense activity, the brain responds by releasing endorphins into your blood stream; these endorphins have the effect of almost instantly improving your mood. It’s a cheap high with positive side effects; hard to get better than that.

Summary
Exercise benefits just about every activity you want to do on a daily basis. So what are you waiting for? It’s YOUR turn!

Copyright ©2009 AskJoeFitness.com

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