What lies in store for the fitness Industry in 2009

Fitness Trend#1- Fitness Boot Camps will out due One-On-One Personal Training

Unless you’ve been in a cave or out of touch with what’s going on in the world today, we are in the middle of the biggest economic crisis since The Great Depression. The middle class is fading away and as our President Elect Barack Obama has stated, “the economy that will most likely get worse before it gets better.” The fact is the average American simply does not have the income to afford the typical personal training rates that cost on average $60 per hour across the board.

However, with each problem has a solution; fitness boot camps are just that. Boot camps are the hottest thing in the fitness industry right now.  You see reality shows for boot camps and the group support is unreal. The group training business model is the ultimate win-win for both the trainers and clients which makes the one-on-one an alternative obsolete. In boot camps, fitness trainers have the ability to leverage their time and maximize profits by working with an unlimited number of clients per hour. Fitness clients have the same access to the personal training services in a unique and dynamic team environment which provides better social support and accountability at only a the third of the cost of typical one-on-one training rates.  In other words,, the same workouts, the same program, getting results and paying less money.

Fitness boot camps are all over the country and world and for good reason. If you are looking to lose weight in 2009, do yourself a big favor and save your hard-earned money, get better results and join your local fitness boot camp.

Fitness Trend#2- Aerobic Training is dead.  Interval Training is the king For Improved Fat Loss And Fitness Every time

High-Intensity Interval Training is has become more popular and is increasing rapidly because it is the best form for improving both cardiovascular fitness and fat loss. In 2009, we’ll see more people running sprints and doing shorter intervals and less people choosing to run marathons for weight loss. However, make no mistake about it, there are still tons of people who will continue to endless hours working at a snail-paced cardio to burn fat.

Endurance or Aerobic training is essentially going at a slow, low intensity pace for longer periods of time (typically at least 30-60 minutes). In other words, the focus of this type of training is on the total volume of exercise (not quality).  Reflect back on all those speed limpers you see every New Year foolishly running for hours pounding the pavements or treadmills to get rid of the winter adipose tissue they’ve accumulated. A sad truth is, the results are minimal for fat loss and there’s a higher risk of overtraining injuries.

With interval training, the focus is on the intensity of exercise (quality). Intervals usually consist of alternating between shorter more frequent bouts of all out high-intensity effort and active recovery periods.  The result is much quicker and focused amount of time (typically 10-20 minutes of intervals is optimal). Using this method, you are scientifically proven to burn nine times more fat AND get faster improvements in fitness than the aerobic alternative.

Here’s two chief scientific studies come to mind here:

The Tabata study compares the effects of four minutes of high-intensity interval training with 45-60 minutes of low to moderate intensity cardio. The interval training group burned as much fat as the endurance group and also had greater improvement in both anaerobic (like sprinters) and aerobic (like distance runners) fitness… in just four minutes!

The Gibala study dipicts the effects of 20 minutes of interval training (30 second sprint followed by four minutes of rest) with 90-120 minutes of endurance training in the “heartrate zone.” The conclusions of the study were that both methods of training that led to the same improvements in oxygen utilization (or aerobic fitness). In other words, intervals handled what endurance training did in only a sixth of the time!

The time is now to jump on the interval training bandwagon. Come 2009, do your body and yourself a favor and start sprinting to look better and feel better.

Fitness Trend#3- Fiber and Lean Protein Are The Carbohydrate Addict’s Answer To Improve Your Health, Performance, and Body Composition

Americans are addicted to carbohydrates. We simply can’t get enough starches and sugars in our diet and we definitely have the bulging belly’s to prove it. One misconception is that eliminated starches and sugars from your diet automatically means low carb. Better yet, eliminating grains (even whole grains) and refined sugars still gives room for consumption of the other carbohydrates such as fruits and veggies. These types of carbs are more nutrient-dense  there are filled with vitamins, minerals, antioxidants and fiber .  They also help to create more stable blood sugar levels to help keep your body burning fat all day long. To get the best results you should follow the guidelines of eating of unlimited veggies (besides corn, peas, carrots, beets, and potatoes).  This is where the notion of eat more and lose weight comes from. In other words, if you really want to see your abs ripple eat lots of veggie carbs, and very little of the other stuff!

Again, there’s tons of scientific literature that proves the fat burning benefits of a diet that is high in lean protein and fiber.  It’s finally grabbing the attention mainstream consumers. Protein is the most important component of that you should look to include each and every meal or snack. Protein helps to builds and maintains muscle.  It really it’s the only thing that truly satisfies you and allows your body to burn fat, increases metabolism through the thermic effect of feeding. Fiber ( from fruits and vegetables, specifically green vegetables or taken as a dietary supplement) helps slow digestion for a more steady supply of nutrients and sustained energy, it also helps to prevent overeating at meals, fiber is another more sustaining and gives you the sense of fullness between meals. When you combine both protein and fiber every two to four hours, you’re providing your body with the optimal one-two belly fat blasting punch for a leaner, sexier you.

Without a doubt, people will be eat more protein and fruits and veggies in 2009, and their bodies will reap the rewards of this.  You’ll see them in fitness magazines and other magazines because it flat out works.

Well, those are my top fitness trends for 2009 that I see happening in the next year. I hope you were able to find the information useful and you can apply these trend setting principles to set your body a blaze this new year.

For more information about our Rapid Fat Loss Boot Camp that offers the best personal trainer in Atlanta please visit www.holantabodiesfitamp.com

The Best Atlanta Boot Camp shares the Top 10 Holiday Fitness Gifts of 2008

Don’t have a clue on what to your family, friends, coworkers or even yourself this holiday season?  Or it’s possible you’re a last minute shopper and don’t want to head to the malls during this busy rush.  Why not look to give them the gift of fitness?  You’d help support them and their fitness goals, but you also may encourage some even yourself to get out and be more active daily.  In the video below I list 10 of the best holiday fitness gifts you can get for 2008.   And if you live in metro Atlanta, you can come join the best personal training in Atlanta.  Just visit www.hotlantabodiesfitcamp.com There you’ll find more  information on how to get started and how you can change your life have you feeling and looking better this New Year.  We guarantee it!

6 Anytime, Anywhere exercises under 5min. A full body baby workout

Yesterday I was driving back from UNC at Chapel Hill, I decided to make a quick 5 min break somewhere

outside of Clemson South Carolina.   From Atlanta, the trip from Chapel Hill is about 5 1/2 hrs or so.  Well I’m

not the type who can stay in a seated position really past 4 hrs.

So in my pit stop/break I decided to take my daughter and go through 6 exercises to get the blood flow circulating back

through my body as well as give me a quick energy booster as well as a quick fat blast before getting back on the road.

I wish I was able to record the look on the faces from the people who were watching me doing these exercises as they pumped their gas.

You don’t necessarily need a 26 lb baby to do this workout.  A medicine ball and even dumbbells will do the trick.  My daughter and I had

fun though.  She absolutely loves it.  Check it out

Mission Possible 13 ways to prevent weight gain this holiday season

There are a number of diet strategies that you could do to prevent yourself gaining weight this holiday season. What you need to know and understand is that you have to have burn more than you take in if weight loss is your goal.  I’ve put together 13 tips below to allow yourself to stay social enjoy foods in moderation, lose weight and not burst open your pants before the New Year is over:

1.) Include both high intensity workouts both pre and post holiday festivities.

Yes I know, you were probably looking for something other than the obvious, but you simply cannot go without strenuous activity. Your body will also be more efficient if you include higher calorie and/or energy dense meals within 30 minutes before and within three hours post high-intensity activity. Ideally, you should workout both before and after a big meal.  Why?  Because you’re looking to burn off all the energy you’ve consumed, but if you can only do one, once is far better than none. The most important things is that you do it. The best bang for you buck routine is 20 minutes of circuit resistance training/cardio interval training. You can follow your meal with a 20-30 minute brisk walk a as a way to increase your calorie expenditure.

2.) Don’t skip meals before the Holiday Fest/Big Meal

Skipping meals to save calories does not give you a free meal to indulge or overeat.  In fact, when a person overeats they tend to reach for the foods that are higher in sugar, fat, or possibly both!  When you put your body in a fasting state, your body turns to survival as it’s mechanism. Food deprivation only puts your body in a famine state.  Once the body is in the famine state, your body turns the next meal into a fat storehouse (body begins to use survival energy).  The body anticipates not being able to get food (energy) and will try to preserve itself for another long sustained period. You can do both you and your body a favor and that through eating more frequently, every two to four hours.   To prevent the stress of weight gain and drop extra pounds you cannot afford to get off track from your normal routine.  Skipping meals only leads to a ravenous body and when you’re in a ravenous state, you can count on serious fat storage.

3.) Don’t overdue it

Just because it’s the holidays, it doesn’t give you the green light to eat any and everything that’s in your path.  Instead, you should be eating solely to the point where you’re satisfied, not in a full or discomfort stage. It’s important to know and understand, lean and fit people do are not custom to binge eating. Pay close attention to your stomach and body during this holiday season.  Enjoy foods, but take them in moderation and eat when you’re hungry but only to the point where you feel satisfied, not stuffed.

4.) Sneak a High-Fiber, High Protein Meal An Hour Before the big Event/Feast

I’m going to let you in on a little secret that I’ve used multiple times during the feast.  A meal that is high in fiber and protein before a bigger meal helps you to feel more satisfied, thus you’re more likely not to overeat.  The reason is both fiber and protein are satiating (makes you feel full for longer periods.  By sneaking in a high fiber/ high protein meal before the event, you’ll consume less calories and more likely to pass on seconds and or thirds.  I personally just drink a protein shake with a added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water prior to the meal.  This helps me to enjoy the people and visiting with them instead of rushing straight to the kitchen upon arrival. Using this little trick will help you keep the pounds off and feeling like you grew as big as house after the get together.

5.) Choose Vegetables, Fruits & Leans Proteins

Just because it’s the holiday meal doesn’t mean you can’t eat any nutritious food. Make sure you fill up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible.  Get these foods in first at every holiday event. If you do this, you don’t give more room the unhealthy higher calorie foods.  When you include veggies fruits and lean proteins first you know your body is filled with good nutrition and you don’t have to worry about sickness, weight gain and/or other health concerns.

6.) Drink plenty of Water

If there was is a weight loss drink, water would most certainly is it.  You already know your over 60% of your body is comprised by water.  Water also helps to slightly increase your metabolism.  Water will compete for the empty space in the stomach and will help you to take in smaller portions. For every plate you eat, make sure you have no less than 1-2 glasses of water. If you’re the type who likes to get seconds, try adding 1 full liter of water in your belly before your second helping.  That second helping may take a lot more work than regularly anticipated.

7.) Following a meal, do not eat again until you are hungry

You were previously told to eat every 2-4 hours, but this must be reiterated. If you have a larger sized meal, do not eat again until you are hungry and/or no longer satisfied/full. If your body is not used to eating big meals,  it takes longer to digest the food consumed.  What you don’t want to do is place more food in a stomach that’s already full. Thus, being mindful of what you’re stomach is saying to you, get back on your normal eating plan immediately following holiday feast.

8.) Continue with your normal eating at the next meal

The big feast is over, so it’s time to get back to your normal eating plan.  This is the best time to get back on track with both and exercise and meal plans.  It’s important to know and remember that your weekly caloric intake is of more importance than your daily caloric intake. For example, let’s say your total intake per week is 12,600 calories and you have a pretty good idea you consumed nearly 3,000 at the big meal.  You know for the rest of the week you’re going to need to take in a little less each day to get your numbers to stay at the 12,600 goal.

9.) Forget the Junk Foods at breakfast and or bedtime

This tip right here goes all the time.  If you’re looking lose weight and or not gain weight, you should not be eating junk food at breakfast and or when it’s to go to bed.  Eating highly refined carbohydrates for breakfast forces your blood sugar levels to act up the rest of the day.  The end result is more junk food cravings and uncontrollable hunger. Eating these type of foods before bed result in unused energy that is stored as body fat and you may find it hard to sleep with the additional energy and volume in your stomach!

10.) Control Your Portions

This is key to you keeping the pounds off.  Yes you can enjoy your meal but you must have portion control.  Giving yourself a free day to eat whatever and however at every meal only leads into larger portion sizes and extra calories.  Try only eating half of the servings of the foods that you know are unhealthy. Through using this little trick at least you’ve only consumed half the calories and won’t have to pay for as much as if you went all out.

11.) Avoid Empty Calories in the form of Liquid and Alcohol

There are studies that show up to 20-35% of a person’s caloric intake come from empty calories (liquid drinks, juices and alcohol).  Mistakenly drink a tall glass of juice for breakfast, have a cup of coffee after your meal, make a few trips to the soda machine and the next you know you’re well over 1000 calories for the day in just drinks.  It all adds up, keep the same patter and in one week, you will gain 2 lbs of body fat from just fluids alone!  In terms of calories look to get them through solid foods instead of empty liquid .  The foods will fill you up and provide some nutrition whereas liquid calories and alcohol, don’t do that. The over-consumption of alcohol leads to prevent the fat burning process from resuming until several days later and can cause unwanted fat gain which can take you further away from your goal

12.) Replace Lower Calorie/Carbohydrate Substitutes Whenever Possible

Replace regular sugar, for the zero calorie alternatives such as splenda or stevia. The taste in these substitutes are similar, but they are without the extra sugar and calories.  You may even exchange yeast for protein powder when you bake. The additional protein and reduced carbs are going to help you get slimmer and they still providing some great tasting treats! After all, with weight loss as your goal you should look for the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable.

13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The  worst thing you can do is to eat a meal that is high in both fat and carbohydrates. The high amount of carbohydrates leads to a rapid spike in blood sugar levels and large amounts fat-storing hormone Insulin. The high amount of fat increases the free fatty acids in your bloodstream.. You’d serve your body better to choose one over the other.  Most people tend to crave carbs as their free meals.  If this you, it is essential to keep a low fat meal. Do you want pasta? Instead of taking the high fattening alfredo sauce, choose marinara sauce get whole grain pasta. Do you want pizza?  Try making your own pizza.  Use whole grain crust and fat-free cheese. Like mashed potatoes? Make sure you skip the gravy and go light on the butter. These little changes and tweaks will save you hundreds, even thousands of calories, and more importantly will  help prevent your holiday feasts from being a fat-storing environment that will set you back from achieving your health, fitness and weight loss goals.

4 fast and easy HOLIDAY FIT TIPS

So we’re past the Thanksgiving feast and yet we still know the holiday season is one of the busiest times of the year. However, it’s still no excuse to be trapped into gaining extra holiday pounds because you have a long list of events and errands to do. In fact, slacking during this time, you run the risk of losing the big amounts of the lean muscle and strength you’ve accumulated. I tell my campers this, you can work for 6 months hard to get it, and lose it in just 2 weeks (some even feel the difference in just one week). Why don’t you want lose your lean muscle mass? A loss in lean muscle mass, will lower a persons resting metabolic rate (RMR). Your RMR is primarily the majority (about 60-75%) of your total daily calorie burning. By losing your lean muscle mass, everyday your body will begin to burn less calories. This increases the chances of you putting on ugly, unwanted body fat. In addition when you lose strength the next time you get back on your exercise program your performance lacks which ultimately leads to the dreadful word nobody wants to hear “regression”! There are multiple ways to maintain or increase the number of calories you burn daily, both through exercise and from your daily activities, to keep your waistline down this holiday season. Implement the strategies below to maintain and/or increase the current amount of lean muscle mass you have and maximize your daily calorie burn to protect yourself against the deadly traps of getting a holiday gut!

1.) No less than one intense strength training session per week no compromise!

Studies have proven a single strength training workout per week during the times when you cannot exercise with your normal routine is an effective way to maintain your current fitness levels of strength and lean muscle mass. Therefore, you should look to include at the bare minimum one good strength training workout per week. By doing this you’ll be able to maintain the lean muscle during the holidays and to prevent unwanted ugly fat. If you’re looking to optimally prevent the dreaded weight gain, I recommend three full body workouts per week. And to further maximize your fat burning process, try including three total body strength workouts per week and also perform two-three cardio interval workouts per week on your non strength-training days.

2.) Set a mark and hit it!

Your body doesn’t know the difference between 100 squats performed in a row versus 100 total squats performed in a day. If’ you’re hard pressed for time and don’t even see a five to 20-minute time slot to complete an effective full body workout, as hard as it may seem, look to accomplish this in chunks throughout the day to reach a certain number of daily repetitions for a certain number of exercises that work your full body. If you have a quick minute before your conference call or trying to get some food out of the oven, knock out and quick full body combos like 10-12 push ups, 10-12 resistance band rows then 20 squats, rest briefly and repeat if impossible. Using this format in chunks throughout the day increases your numbers by the end of the day. This method will burn the same amount of calories, In addition, it will help simulate muscle building effects as if you did all of the rounds during a single workout.

It is important to know that this “set a mark and hit it” plan is a back-up option. This is sort of like a trick up the sleeve that is used every one in a while. Your ideal total interval training period should be about 20-minutes. This protocol is scientifically proven to burn nine times more fat than regular exercise (view my article How to Build a Total Body Fat Burning Workouts For the Holidays in just 5-Minute). Shorter rest periods between exercises help to create an optimal hormonal environment for rapid fat loss and lean muscle gain, where as the longer rest periods (a full recovery) between movements do not. However, it comes down to effective (“Set a mark and hit it”) versus optimal (Like my favorite a 50-10 work to rest ratio of Total Body Circuit Interval Training), so this holiday season make sure to at least be effective when hard pressed for time.

Choose multi-joint, compound movements for the best bang for your buck workouts. Multi-joint movements include multiple major muscle groups in your body in the shortest amount of time possible (e.g. push ups, squats, lunges, deadlifts, rows, etc.). Follow the program below as your guide to create your very own “Set a mark and hit it” workout. Changing the repetitions based on your current strength levels. The only thing you need for this workout is your body weight dumbbells and/or resistance bands. You can follow this design up to three times per week, giving the body a full day rest between workouts. Alternate between both Workout A and Workout B for more variety. You can either set your mark and hit it by doing one exercise first (e.g. perform squats rest-pausing as needed until you get 100 total), or by simply use the circuit style training format. (e.g. 10-12 push ups, 10-12 rows and 20 squats, repeat this circuit 10x throughout the day to hit your mark).

Set your Mark and hit it Workout For The Holidays

Plan A

Body weight Squats or Hip Extensions: 100-200 total
DB/Band Rows: 50-100 total
Push-ups: 50-100 total

Plan B

Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg
Dips: 50-100 total
DB/Band Curls: 50-100 total (for better multi joint movements exchange curls for pull-ups or pull-downs here if you have access to the equipment)

3.) Forget the Machines

Let’s face it, machines have are one of the major factors of us being an out of shape and overweight society. For the holiday season look to exercise and forget them! Try including things that will force your body to work harder. These things are parking a bit further when shopping at malls. Avoid elevators/escalators and use the stairs; all those extra steps do count. Instead of making the kids carry the bags/groceries, sneak in a a way to burn more calories by carrying the bags yourself. Rest on your feet as much as possible and bypass the temptations of letting the machines work for you.

4.) Enjoy more outdoor holiday activities

You most certainly should give yourself a change the scenery and enjoy the beautiful outdoors. Little changes like this can help to be motivating and you can reap the rewards of from it. Being outdoors is a time you can get the family engaged in physical activities. These type of activities can be hikes, ice skating, raking leaves, brisk walks, trips to the park, you can even sneak in playing in the snow (if we ever get snow here in ATL) it all counts.