Matt's Fitness Tips Blog
#20 Don't Stop Exercise!
by Matt Atwood on 03/06/12
Some people actually believe that as you get older it's not age appropriate to be seen in health clubs... like being healthy is only for the younger people. What nonsense! Exercise should be a lifetime commitment because it provides a lifetime of benefits, for both your physical and mental health. I liken it to having a savings account... you deposit money so you have funds for a later day. Exercise is just the same... workouts are your daily deposits which give you returns on your investment later in life, for years to come!
And the corollary to don't stop is true too: It's never too late to start. So, if you're still breathing than you should still be exercising, even if you've never done it before. Exercising regulary is the best decision you can make, personally it's been one of the best ones I've every made. I'm 52 and I have a sibling just 2 years older than myself, and if you where to met him you'd think he was my father... Exercise is the fountain of youth and it's available for anyone who wants to drink in all the benefits!
#19 Don't Over Do It!
by Matt Atwood on 01/27/12
While exercising is one of the best things you can do to combat stress, you can overtrain and create an energy deficit. Most people don't really over train, but suffer because of UNDER eating, LACK of hydration, IMPROPER supplementing and NOT ENOUGH sleeping. Always make sure you refuel after you work out. Don't starve yourself or make your eating plan so restrictive that you're always hungry. It's okay to take a day off to recharge and try to get more sleep if you aren't getting a minimum of 6-7 hours per night. An occasional lapse shouldn't lead to a full-on surrender of your commitment to a healthy lifestyle. This can also give you an opportunity to enjoy other things in your life...
I provide online fitness & personal training in Spokane, WA
#18 Eat Foods with Low Energy Density
by Matt Atwood on 01/13/12
The energy density of food means calories per gram. Fat has nine calories per gram, and is the highest-density nutrient (protein and carbs each have around four calorie per gram). Low energy-density foods include fruits, vegetables, soups and low fat dairy products.
That's why eating a bowl of soup (broth types) before a meal works so well in reducing caloric intake. If you cut that plate of pasta in half but double your portion of broccoli, you'll be full but with far more calories consumed.
Try to combine high protein foods with the fruits or low fat dairy... the protein requires the cals from those foods for digestion, the result is lower blood sugar, which equals no cals being stored as fat!
#17 Try Cardio in the Morning!
by Matt Atwood on 01/09/12
After waking we have just completed a eight hour fasting state of sleep (yeah and it should be eight hours), your body is primed for fat buring. When you perform cardio on an empty stomach shortly after waking, you have lower amounts of glucose in your blood, and lower glycogen levels in your muscles and liver, so your body must turn to stored fat for energy. And many people find that doing their training in the morning makes their day more satisfying and increases energy for the remainder of the day.
Find out what your heart rate should be for optimium fat loss. Subtract your age from 220, then mulitply that number by .75, that's your target heart rate for fat loss.
Remember it's an empty stomach... don't eat anything prior to your work-out. I often have a cup of coffee with non dairy creamer that is zero calories... no sugar. Plain green tea or water with a slice of lemon is another healthy alternative.
#16 Use Weights You Can Handle!
by Matt Atwood on 01/05/12
This is clearly more of a problem for men, who don't want to look like they're as not strong as the next guy. Listen fellas: nobody really cares, especially the opposite sex. They don't care if the number on your dumbbell is 10 or 50. Women also need to keep in mind the exercise form and range of motion. Invest in some exercise help... buy some magazines/books or hire a personal trainer. Also, don't use an exercise machine you're unfamilar with until you see it demonstrated properly. Ask a trainer in your club for assistance when you're unsure... any club worth joining should let their trainers offer this help to you.
Ps... and if you have to throw your weights down you probably shouldn't be picking them up in the first place!
