Friday, August 04, 2017

Weight Loss Article in Time Magazine, June 9,2017

An article in Time by Alexandra Sifferlin is about how weight loss varies among different people. Scientists and doctors have not figured out which diet, such as low-carbohydrate or lo-fat, works best for people. An increasing amount of Americans are overweight: 71% are overweight and 40% are obese. In one study, the same amount of people lost weight in each of two groups put in a low-carbohydrate or low-fat diet experienced , and the same amount of people gaining it back. In fact, people who lose weight keep it off for about 5.5 years and then gain it back. The simple adage of burn more calories than  you eat may not work for everyone.

More than 10,000 people are registered in the Brown University National weight Control Registry. Many of them report trying different diets before losing weight. they tend to eat breakfast and watch less than 10 hours of television  a week. Dr. Rena Wing, a professor of psychiatry and human behavior at Brown University, runs the study. According to her, no two people in the study lost weight in exactly the same way. 

Genes may have something to do with weight gain and loss. Experts have identified more than 100 genetic markers that are linked to weight, but they say that these account for about 3% of differences between people's sizes. Scientists are also exploring how weight gain may be associated with chemicals in everyday items such as mattresses and store receipts may be interfering with the normal functioning of hormones by mimicking them. An individual's microbe environment on or in their bodies may also influence weight.

This study to me shows how it is important to know yourself and your body to see what diet and - or exercise regime works best for you. It is also important to get off a plateau in dieting or exercise. If you do something for too long, your body gets used to it and it has less of an effect.

The article can be found at

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Wednesday, July 19, 2017

Rhabdomyolysis and Spin Class

Always warm up before exercise and cool down after exercise. You know your body. Some days you may not be able to do as hard of a workout as other days due to a previous day's hard workout, stress etc.

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Thursday, July 13, 2017

Kettleball Squats

This is a hard squat exercise. Keep your elbows open on the side and hold a kettleball in each. hand. The kettleball should be heavy enough to offer a good resistance but to still allow you to do four sets of 10 repetitions. Just keeping the kettleballs out on the side by you is hard enough. It is a workout for your pectoralis muscles, shoulders and to a lesser extent your biceps and triceps, which are stabilizes. Then with the squats. you work the lower body muscles. 

Good luck!

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Thursday, June 08, 2017

Side lunges

You can do this with free weights held at your shoulders (advanced) or with your arms at your sides.

Stand with legs shoulder width apart. Step your left foot behind the other while bending both legs. Try to get your right leg as close to a 90 degree angle as you can.Lunge with your left leg. Repeat for four sets of ten repetitions.
Switch legs.

Stretch your quadriceps, hamstrings, adductors and abductors. This is an advanced exercise, with or without free weights. You can also do it with a barbell behind your neck, but free weights are less strenuous on the neck and back.

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Thursday, June 01, 2017

Half Roller

I always wondered what half rollers were for, until I recently saw a female  trainer doing lunges on the flat side of one, as the curved side was on the floor. I of course knew that doing the lunges on the half roller would better her balance. I asked her what muscles seemed most activated. She said her gluteus maximus. I thought it would be the main leg adductor or sartorius. When I tried it, that is where I felt it. 

Upon her recommendation, I did front and side leg lifts on the half roller,while balancing standing on the opposite leg. As I thought, deep abdominal muscles are activated when you do leg raises and other exercises on the side roller. (The curved side of the half roller rests on the floor.)

Try it! Pick an exercise and do at least two sets of 10 repetitions. Work your way up each week. See if your deep muscles are activated, sucking in your surrounding muscles and fat tissue for a thinner look, and increasing your strength and balance.

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Tuesday, January 03, 2017

Reverse Plank for Abdominal Muscles

Happy New Year everybody! May all your healthy wishes come true!

For this exercise, "sit" on your palms and feet. Lift your back and hips in a parallel manner while your arms and bent legs form a bridge or table. Lift your right arm and left leg to touch. Repeat with your left arm and right leg. Use a slight twist each time to add an oblique workout.

Repeat for 10 repetitions and add sets if you can. This is difficult on your wrists, and of course your abdominal muscles.

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Wednesday, December 28, 2016

Great Post on Using a Scale in Weight Loss

Here is a wonderful article on not focusing too much on your weight while losing weight. Focus on eating well, exercise, how you feel, and sizes.
If you need a personal trainer in New York City, send me a message!
Happy New Year!

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