Living by the beach is great. Walking on the sand is not only a stress reliever but good exercise. Almost every time I ask a new member what their current cardio program entails, they reply “I walk a few times a week”. Now understand that most people who join a gym and consult with a trainer are typically overweight. If walking a few times a week has not yet yielded results for that person, then there is only one answer. Here is my honest response: “You have been walking for how long now?” and answering for them, “since you were about two years old, correct?”.

The Human body adapts very well to repetition. In other words, walking for 30 minutes 2-3 times a week will not challenge you enough to burn the calories needed for weight loss. Don’t get me wrong however, because walking does have many benefits.

The bottom line is this: if you have limited spare time, exercise at a higher intensity. 40 minutes a day 6 times per week at 70%-80% of your max heart rate is a good initial goal. Try walking at a 10%-15% incline, or even jog/walk intervals. If time is not an issue, walk 75-90 minutes 6 times per week to obtain a similar level as above.

One important note: this is only one of three factors to becoming fit. The other two equally important factors are resistance (weight) training and of course, nutrition.

What should I wear to the gym? A great Newbie question. If you are reading this, chances are you’re either brand new to the gym or haven’t been in a while. Trends are always changing when it comes to fit wear. Maybe you remember (or even wore) the leg warmers and g-string leotards of the 80’s. Now, depending on the location of your gym, attire may be a bit more conservative. Our gym (EDGE Fitness Club) tends to lean that way since the average age is 55 plus, but take a trip to Westlake and you might see more flesh than the eye can handle. Here are some tips for fitting in.

Ladies, go for spandex pants (flared legs are in), a tank top that is fitted but loose enough to feel comfortable in. Dark colors or black is best because it is slimming, they don’t get dirty as easily, and it hides sweat marks. Short-shorts say “look at me”, so wear them if that’s your thing. Find a good pair of either running or cross training sneakers and you are ready to go. Oh and one more thing, save the perfume for after your workout!

Guys, find a loose pair of polyester-type pants or shorts. Cotton is too hot and sweat shows through to easily. Keep the short-shorts in the box of gym clothes from college where they belong. I can’t tell you how many times I have had to turn my head and gag because some guy’s junk was falling out while stretching! Tank tops or even a regular old t-shirt is fine, but unless you are at a meat-head gym save the “nipple T” for yard work. Same advice for shoe selection as I gave the ladies and it’s better NOT to exercise in sandals or work boots.

I find most of my clothes at the local outlet stores, so have a look and hopefully you can find something just right…

Meal 1.
Fruit Smoothie:
1 can light coconut milk
2 bananas
3/4 cup frozen blueberries
3/4 cup frozen strawberries
3/4 scoop (1 oz.) 100% pure egg white protein
2 tbsp ground flax seed

Meal 2.
“Greens+” energy bar
1/2 cup raw almonds

Meal 3.
hamburger (Grass fed, non-hormone or antibiotics)
sprouted ezekiel roll
tbsp bbq sauce
3/4 cup raw baby carrots
handful baked potatoe chips

Meal 4.
5 peices dried mango (unsweetened)
Larabar (ingredients: dates & cashews)

Meal 5.
5 oz. ahi tuna seared with 2 tsp soy sauce, 2 tsp balsamic vinegar, 2 tsp olive oil
3/4 oz. feta cheese
10 oz. brown rice
1 orange

Water:
1/2 gallon (64 oz.)

She is that girl who is on the same elliptical every time you are doing cardio, but never lifts a weight. Yes, she is fairly thin but is she healthy? Is she strong? The fact is, if she would pick up some weights just 3 times a week for 45-50 minutes her body would dramatically change.

Building a little muscle raises you body’s BMR (basal metabolic rate). In other words, your body burns more calories at rest. Muscle needs energy to work, and that means more energy is needed. Every extra pound of muscle you build on your body burns an extra 30 calories a day. So in essence, you will burn more calories while you sleep! I can’t imagine anyone not liking the sound of that.

I wouldn’t be surprised if that same girl has over 30% bodyfat. Just to put that in perspective, a 30 yr old female at 32% is considered overfat. Many of the models you see in fashion magazines have over 30% bodyfat! Thin does not necessarily mean fit.

The solution? At least three times a week, substitute 45 minutes of weights instead of cardio. Both are equally important. If you are not sure how to use the weights, of course my advice is to get a personal trainer

“Will it help me lose my ___?” I am sure you can fill in the blank with one of the popular trouble areas. The short answer….NO. More importantly, is that exercise even right for you? Here are a few questions to ask yourself before copying the girl who got that exercise out of some magazine:

1. What is my goal? Is it the same as hers?

2. Is there a better way to work that area even if it is not as cool?

3. Is that girl even doing it right?

4. Does she even know why she is doing it?

Not a week goes by that I see a girl doing side bends on the back extension bench. I was just asked a couple weeks ago by a member to show her how to do these. The previous questions would be answered as follows:

1. My goal is to lose body fat, hers is to work her oblique muscles (side abdominal).

2. I could do floor bicycle crunches and get just as good of a workout.

3. Her posture is severely hunched forward and her neck seems strained.

4. She is doing it to “tone her sides”, but the truth is that when you work a muscle it actually increases in size. That means that unless you reduce your bodyfat on top, you will actually increase your waist size by doing that exercise.

There are many exercises that are good but not necessarily always best for everyone. When in doubt try to stick to what you know and it will keep you from getting hurt or just wasting time.