Posted by Ken Karnack on Thu, Nov 19, 2009 @ 12:20 PM
All over the world, night after night, millions of people are riveted to their TV sets - but not to watch the latest soap, or CSI. Not to watch Jay Leno or Sex in the City. Not to see who outwits, outlasts and outplays others in Survivor. No - they are spellbound by the efforts of a small band of obese people trying to overcome the effects of years of overeating.
It's not surprising that for so many people this is compulsive viewing. Obesity is the new epidemic. Fat children lumber around school playgrounds while their overweight mothers fill shopping carts with wrong choices. Then... they sit down at night to watch
The Biggest Loser. They see dramatic weight loss and startling new body shapes beginning to emerge. They want the same results - and they begin to think it might be possible.
But who has four or five hours a day to work out? Who can afford a personal trainer several times a week? And who has the luxury of their own personal adviser on calorie content and smart food choices? The answer is: not many people. But you have to remember that this is television: it's a false situation. As the players keep reminding themselves and the viewers: "This is a GAME. You have to make the most of your time here - it's going to be so much harder out in the real world."
IS it harder in the real world? Probably. But you can take lessons away from watching this reality show. You can make it work for you, as well as for the contestants. Here are three practical and useful lessons you can put to use immediately.
1. Put Weight Loss First.
In the Biggest Loser household
WEIGHT LOSS COMES FIRST. Make it come first in your household, too. Sounds simple, doesn't it? It is. In fact, so simple that many people just overlook it. They try to fit exercise and meal planning around everything else in their lives, instead of making it a priority.
Think: what is most important: getting the weight off, and becoming fit enough to put years on your life - or watching another TV show? Sit down with a pen and paper and allot at least one hour a day to planning meals, recording what you eat, and doing some form of exercise. You've still got 23 hours left to do everything else!
2. E is for Exercise - and Enjoy!
What else do you notice in the Biggest Loser household? The more they exercise, the more they seem to enjoy it. Oh sure, they grunt and they groan; they sweat and they complain. But as the weeks go on, you'll hear them say things like: "I never thought I'd say that I look forward to working out - but now don't feel right if a day goes past without exercise!"
The secret to enjoying exercise is finding what's right for YOU. If you don't really enjoy the gym, look for other forms of exercise. You need a mix of cardio and resistance training - but it doesn't have to be on machines. Walk, swim, dance, climb hills, push a wheelbarrow in the garden... there are endless choices that can be fun for you. Research what happens to various muscle groups - and to your heart - when you exercise, and pick activities that you will enjoy.
3. Identify the Triggers.
Emotions run high when the contestants have to face their demons. Weight gain is rarely from just a physical cause. If you keep a food diary, and faithfully record not only what you eat but when (and why) you eat it, you'll soon see a pattern of emotional eating. What are YOUR triggers? Boredom? Tiredness? Family arguments?
Once you have identified these triggers, you can start working on strategies to defeat them. This can be as simple as challenging yourself every time you want food. ("Am I hungry - yes or no? If I'm not hungry, then why do I want to eat? Am I really just thirsty? If I'm running to the fridge because I'm upset, is there something else I can do to feel better? Is there a long-term solution that will fix this forever?" and so on.) If you're not yet ready to deal with the root cause, then be prepared with food that won't add to your problems with the resulting rolls of fat. Make sure that you have 'good' food at hand - but also food that you LIKE.
These are just three of the lessons that anyone can take away from watching The Biggest Loser. And you'll have the satisfaction of knowing you did it all by yourself.
Posted by Ken Karnack on Thu, Aug 27, 2009 @ 10:47 AM
To Raise Metabolism means the total number of calories you burn in a 24 hour period. Per day, you have a set point of calorie burn. When you raise metabolism you need to raise your caloric intake as well to keep your body burning more fat. Furthermore you will need to exercise with weights as well to increase metabolism. Lowering calories can and will cause adrenal burnout.
Repeatedly you have might read from the articles about accelerating the rate of metabolism. The most common reasons are consuming highly nutritious food and performing workouts. If your metabolism rate is slower, it shows you are burning less of calories. In order to increase the rate, you must follow the below tips:
Here are your 10 Free tips.
1) Do not observe fasting because you burn too many calories at once, which is really harmful to your body. In this process your muscles turn weak and you face dehydration rather than minimizing the fat content.
2) Dine about 6-8 times a day by consuming nutritious items such as fruits and vegetables.
3) A heavy rate of metabolism. Since you are awake for the whole day, the rate of metabolism will increase with breakfast.
4) There are many kinds of healthy fats available such as nuts, fish, olive oil, and flax oil. They can be the substitutes for processed carbs.
5) Consume less of sugar so that the insulin production is regulated and you will thus burn calories easily.
6) Eat about 1 gm of protein per pound because the excessive fat content will be drained away.
7) Remember that alcohol is uprightly harmful for the people planning to loose weight. It prevents fat burning and contains almost 100s of calories.
8) Green tea and water are the best forms of beverages that do not affect the metabolism process. So use them instead of tea, coffee and alcohol.
9) Night shifts are normally not advisable, but if you think they are unavoidable then follow the above-mentioned tips carefully.
10) In order to make your metabolism process effective use the Turbulence Training manual that provide you right instruction to perform workouts..jpg)
In closing, always remember that your metabolism will go up or down depending on your exercise level, experience level, metabolic factors hormone balance and of course natural environment factors. When you workout out too much with little food( fuel) in your system, you will slow your rate.
Get better at the game and Join our Weight Loss Challenge for Mom's!
Posted by Ken Karnack on Thu, Jul 02, 2009 @ 08:22 PM
A few weeks ago, Matt Wixon, of the Dallas Morning News called and asked me to give a few stories from the past on what workout habits men do in the gym. He asked a few personal trainers in town their opinion as well. I know that after 23 years of bodybuilding, and personal training experience, I have seen quite a bit of funny things.
You can read the full story here.
I wanted to add few more stories that were worth mentioning. Did you ever wonder why the guy that smells the worst, always wears a tank top? Or how about the guy with the wristbands and dark socks and chuck tailors on, you know him,... Tell your brother to go home!
Best one is the guy that does ab crunches and screams his head off and only does 15 or so then leaves his puddle of sweat on the bench! Come on guys, get a fitness magazine and read a few articles on cleanliness.
For a special report on getting great abs,
Posted by Ken Karnack on Mon, Jan 26, 2009 @ 09:03 AM
Local fitness trainer, and personal trainer Ken Karnack has the best guide for beginning a resistance workout.
By now I am sure you have heard about work out for beginners and all the great fitness programs out there; low carb fitness programs, high protein, high reps for fat loss, 6 minutes a day for rock hard abs, the beach body workout, strength training for women and 10 minutes of butt blasters will get you in shape fast.
Well my friend, I am here to tell you that after 20 years of working as a personal trainer, and being in the trenches with all kinds of athletes and fitness professionals, there is still one thing that stands the test of time! SCIENCE! I have yet to see someone come to me and say that they followed this new REVOLUTIONARY fitness program and in only minutes a day, they got in fantastic shape. Never have I had a health club member, client, fellow personal trainer, fitness model, bodybuilder, or friend say, I just dieted and got in good shape.
I myself have tried many diet pills and nutritional products over the years and still I have not seen dramatic results until I started using Herbalife in my fitness program nor have I followed some special diet plan with out exercising and saw results. So why am I telling you this?
Because for the mass majority, we can’t just go and workout and whip ourselves into shape. It takes time, patience and a lot of planning. Yes, there are some of your friends that just had a baby and got back to their starting weight in just a few weeks. Yes. There are others who go to the gym and eat anything they want and they have their six pack back again in a few weeks. Well, we hate these people! I have had a six pack and it only cost me $6.99 at the local convenience store. OK, just kidding. But I was cut once, but it took too many band aides to keep me patched up. A little fitness humor…
Seriously! If you’re really looking to get into fantastic shape in a very short time, I would tell you to speak with fitness professional or a personal trainer and get a plan? Most times we see people struggling to get in shape, churning on the cardio, lifting so much weight they can’t walk for days and still stuck? Why?
Remember that word from above? SCIENCE! Well there is something to it. It refers to any systematic or practice of a system. So then how would we ever get into shape if by definition states that we have to learn something or follow a system? McDonald’s follows a system and it never fails. You cook a burger, you toast a bun, you top it, and you wrap it and then serve. It is that simple. A few years ago there were a few articles that had a list of the fitness products and gimmicks that were on TV and on the store shelves. I do not remember the exact number, but it was a little overwhelming. Hundreds upon thousands were reported all telling us that we will burn fat like no tomorrow.
They are selling hope! And yet as a society we are getting fatter by the minute. Obesity is at an all time high and growing. No pun intended. We tried fat free, low carb, diet pills that burn belly fat, come on, really? What is next a no protein diet rich in aloe juice and mangosteen?
Where does it end?
1. Get some Help. Starting out with a personal trainer will prevent injuries, and teach you good form that will result in more work that turns into more calories burned. don’t be ashamed to ask for help. IF you don’t believe me, just look around the gym, do you see someone form last year that looks the same? No knowledge, No Result.
2. Be Accountable for my fitness program. No one will do it for you. Even if you’re not ready to use a personal trainer, it is ok. Not everyone needs one. I can’t believe just said that, but it is true. There are many people who do amazing things with their fitness programs and totally transform their lives. The others? Well we are waiting to meet you. Repeat #1, schedule, prepare and write it down.
3. Track your progress. Get a journal and start keeping track. Back over a hundred years ago, a study was conducted with Harvard students that tracked information and saw a 90% increase retention rate with their studies. All business has a tracking method, do you? Track your workouts, weights, cardio, food, even your moods can have a positive impact on your fitness and health. We offer an on line fitness program that will help you stay on track. Or go to your local fitness equipment store and get a fitness journal for about $15. Use it daily.
4. Mix it up. Most people do the same exercises over and over for years and they always look the same. It is because they have adapted to the exercises and forces the body to adapt. We have to increase the weights, reps, sets, speed or tempo and most of all the intensity. Have you ever worked out and caused a plateau. We all have, changing it up every 2-4 weeks will make a big difference.
Let’s be clear here. Changing chest press to decline press will not be that dramatic. I am talking about changing 3 sets of 10 to drop sets, super sets, or jump rope between sets. Maybe instead of the body part split routine, go to a full body 3 days a week with 30 seconds between sets. Talk about a cardio boost!
5. REST & Rehab. Do you ever feel so sore that you just do not wan to workout? It is ok. Rest is just as important as exercising. Walking around so sore they cannot move will hinder your progress. For instance, if you’re always working out with weights and cardio and you are still sore the next day and do it over again, you’re taping into your rest cycle and not letting the muscle heal. We make our changes when we rest and sleep. We break down muscle during the training. What to do? A hot shower after exercise, a light cardio cool down, stretching and massage never hurt anyone. Or just simply take the day off. You’re not going to lose your gains that fast.
6. Track calories. Tracking calories is a sure fire way to get great results. I would say that 90% of people I come across do not track calories, but they really think they do. The big question is if you really track them, what method do you use? I normally get a response of I look at the label, or add them in my head. Well you would not track your check book in your head would you? So get to it.
7. The power of positive thinking and reinforcement. We were all created equal as humans, so we can all get into great shape. Some may have a better genetic disposition as we discussed earlier, but we have no limits on fat loss. It may take more work, but it can be done. Have ever heard Tiger Woods speak? He says things like, “I will do better next time, I need to practice my tee shots a little better, or I didn’t have my focus today so I will go back and re-evaluate my game this week to prepare for the next!” Schedule, Prepare, and change your thoughts to positive thinking. It works!
8. Move More.Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it’s a stress buster. Think ‘move’ in small increments of time. It doesn’t have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kick boxing. But that’s great when you’re up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it
9. Cut Fat Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one
10. Never Quit. Remember this is a process that we can all benefit from. It is a learning process. It took me 3 years to break all the bad eating habits I acquired growing up. I used to eat, sugar filled cereals, chips, sodas, cheese, whole milk and my favorite was McDonald’s. It takes time, but is all worth it. So much worth it that I do it for a living. So what are you waiting for?
So there you have it. You’re ready to get your fitness program a real boost. Never stop believing in yourself and give it a chance. If you stay committed, track your progress, and have a little more patience, you will be successful. For more information on how to keep up with your fitness program and not get scammed by clever ads and bogus fitness products, contact us at:
“You can have Excuses or Results, but you can’t have both”
Try this: I will prepare my foods in advance for the next day knowing I am busy at work and with my kids. I will meet with a personal trainer one time per week because I know it will keep me accountable and have him update my fitness program, monitor my body fat, and make changes in my weight lifting program when I begin to plateau. I will schedule my weight, cardio, and meals so I never miss and get the fastest results possible. Overall I WILL reduce my body fat by 10% and be ready for summer. I will learn how to train my
Set a realistic goal: Have a plan. This is your blueprint. Write it down and make it clear and concise. No written plan is a recipe for disaster. Microsoft had a plan, and so does Tiger Woods. When he was 5 years old he told the media that he would be a pro. Look at him now.
I have listed 10 tips for you to get started on the right track.
Let’s see if we map out a Fitness Blueprint for you that make sense. That is easy to follow. That is based on the rules of Science. That anyone who is breathing can do with a little planning and effort.
THOSE WHO COMMIT TO CHANGE! Research shows that drinking one serving of Mango and aloe per day combined with a high fiber, high multi grain diet, with only 30 grams of protein per day will reduce your hips, thighs, arms and that hard to lose belly fat once in for all. Oh, yea, and in only 5 minutes a day!