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Guarantee Results From Your Fitness Program

By: Dianne Villano, CPFI www.custombodiestampabay.com

Tis the season of the New Year's resolution. Now is the time that most of us are un - doing all of the damage that we did during the holiday indulgences and finally starting the diet that will finally work. Diets don't work, however, we all know that, right? Why then, does the American population spend 33 billion dollars per year on dieting aids, programs, equipment and such? After 15 years in this business, I have come to the conclusion that failure to achieve your health and fitness goals is due to a fundamental lack of information about health, exercise and nutrition. Several recently released studies show that many people beginning a fitness program will quit within 6 weeks, 1/2 will quit within 6 months and less than 1/3 will still be exercising by the end of their first year. Make this the year that you join the ranks of the lifelong exercisers.

.Now, you will have at your disposal all of the information that you need to get the most of your fitness program and put an end, once and for all to torturous fitness programs and crazy, unhealthy starvation diets. First let's take a look at the 6 components of a fitness program which must be considered. Studies show that attention and partial compliance in each of these areas will give you better long term results than 100% compliance in just 1 or 2.When you discover the science of fitness, you will discover a diet-free life without the stress and frustration of the hit or miss approach. Who knows, you may even enjoy the process!!

1. Proper Caloric Intake - Eat smart not less

2. Cardiovascular Training based on your individual fitness level - Train smarter not harder

3. Proper Nutrient Supplementation - For your body to thrive not just survive

4. Effective Resistance Training - It's not just about weights & reps

5. Behavior Modification - A healthy body starts with healthy habits

6. Constant Support and Motivation - To never let you lose sight of your goals

1. Proper Caloric Intake -

Basal Metabolic Rate - is the rate at which your body burns calories at rest to maintain normal body functions

Resting Metabolic Rate - is simply your daily caloric expenditure calculating in daily activities.

Precise calculations based on such factors as age, lean body mass, activity level and past dieting history can be used to determine the amount of calories your individual body needs to survive. From this number you can create a weight reduction program custom tailored to your body that will not leave you hungry, tired, ill or feeling out of place because "you can't eat" this or that and that will produce consistent results.

Diets too low in calories cause loss of lean muscle tissue and a subsequent slowing of your body's metabolism. Low calorie, restrictive diets can also lead to binging as your body fights to get the nourishment it needs. Insufficient caloric intake can also cause your body to store fat.

2. Cardiovascular Training -

This is the quickest and easiest way to 'jump start" your fitness program for quicker results. Due to the prevalence of "age/intensity charts" plastered on every piece of cardiovascular equipment and outside of every aerobics room, most people are not training as effectively as they could be. These charts are quite generic and do not take into account your individual fitness level or training preference The most accurate customized way to reach your fat loss goals (sans expensive testing in a clinical setting) is to use the Karovean formula to predict optimum training heart ranges. Using less precise formulas or lack of attention to training intensity can cause your body to use sources other than fat for energy. This can lead to excessive hunger, lethargy and over training. Not to mention, not training hard enough can lessen the results from the time you spend exercising.

To calculate your optimum heart rate:

1. Find your resting heart rate - take your pulse for 1 full minute upon waking

2. Apply the following formula:

220 - 34 = 186 220 - your age = maximum heart rate

186 - 52 = 134 maximum heart rate - resting heart rate = base

134 X .70 = 93.8 base x desired intensity

93.8 + 34 + 52 = + age + resting heart rate =

179 - `180 your optimum training heart rate

3. Use the following percentages based on your goal, fitness level & training duration:

· 50 - 60% - novice w/ low cardiovascular fitness level

· 60 - 70% - average fitness level / fat burning

· 70 - 80% - intermediate/advanced fat burning

· 80 - 90% - 80 -90% advanced cardiovascular training

The American College of Sports Medicine recommends:

· 2 - 3x per week for beginners for weeks 1 - 8

· 3 - 5x per week for average to intermediate

· 4 - 6x per week for advanced

These recommendations are for apparently healthy adults. Always check with your physician before beginning any fitness program. If you have asthma, high blood pressure or are on any medications, these factors could alter your heart rate. Consult your physician for program modifications.

3. Correct Nutrient Supplementation:

The topic of nutrients and vitamin supplementation is one about which many volumes have been written and is a source of quite a bit of misinformation these days. I will touch, briefly upon the basics. This article is not meant to be prescriptive or to encourage magadoses of any of the listed nutrients but to stress the importance of nutrient supplementation to enhance your fitness program and ensure that your body functions optimally. This article was designed to provide the basics about vitamins and minerals, their functions and warning signs of possible deficiencies. Your individual needs will vary based on medications, diet, exercise program and environmental conditions.

With few exceptions, the body is unable to synthesize vitamins. They must be supplied in the diet or through supplements. There are 17 minerals essential to human nutrition which are important for maintaining physiological processes, strengthening skeletal structures, preserving the heart, brain, muscle and nervous systems.

While there are many out there who would dispute the value of nutrient supplementation, most researchers agree that it is a good idea to supplement your diet with vitamin and mineral supplements. Research has continually proven that food alone is not able to satisfy all the body’s nutritional needs and insure optimal functioning.

As a society, our dependence on highly processed foods, as well as the stress of our daily lives has a direct effect on our bodies’ nutrient supplies. Nutrient-depleted soil, the 15,000 (yes 15,000) known chemicals found in our foods, pollutants, exposure to ultraviolet light and frequent calorie restricted dieting are also contributing to our bodies’ inner decay.

Antioxidants –.

A) Vitamin A –

· Function: assists in resisting infection, maintaining body tissues, liver function and maintaining mucus flow.

· Deficiency symptoms: reduced sense of smell, itchy eyes, dry skin, and hair, kidney stones, frequent infections (sinusitis, bronchitis, etc.), acne and night blindness.

· Nutrients that inhibit absorption: coffee, alcohol, excessive iron, and lack of vitamin D, air and chemical pollutants.

B) Vitamin E

· Function: protects against exercise induced tissue damage, protects reproductive system, clotting system, lings, helps resist aging, assists blood flow to the heart, assists metabolism of calcium and magnesium, helps joint systems, soft tissues, assists in the prevention of cerebral hemorrhaging, arthritis, and dermatitis.

· Nutrients that inhibit absorption: birth control pills, excessive iron, lack of vitamin D, air and chemical pollutants

C) Vitamin C

· Function: intercepts free radicals in the water phase of the cell before they can damage the cell membrane. It is needed for the function of adrenal glands, blood capillary walls, formation of red blood cells, digestion, and assistance in lowering cholesterol.

· Deficiency systems: bleeding gums, easy, bruising, joint pain, allergy, lethargy and irritability.

· Nutrients that inhibit absorption: antibiotics, aspirin, stress, tobacco

B) Trace Minerals

Zinc, Copper, selenium, magnesium, and potassium are required for your body’s enzymes to naturally scavenge free radicals. Deficiencies can impair enzyme function.

. The “B” Vitamin Group

A) Thiamin – (B1)

· Function: aids in the digestion, stimulates metabolic processes, protects the body from certain nerve and brain diseases, improves quality of milk during lactation.

· Deficiency Symptoms: loss of energy, constipation, tendency to nervous disorders, tendency for disorders of the adrenals, pancreas, heart, liver, reduction of hemoglobin, and poor circulation.

· Nutrients that inhibit absorption: alcohol, sugar, coffee, fever, stress, tobacco, birth control pilsl and tranquilizers.

B) Riboflavin – B2

· Function: necessary for growth and development, normal calcium metabolism and blood formation, proper metabolism of fat, carbs and proteins. It has been found useful in assisting in the absorption of iron.

· Deficiency Symptoms: mouth and lip sores, lesions around the genatalia, dandruff, eye fatigue, calcium deposits, bloodshot eyes, split nails, hair loss.

· Nutrients that inhibit absorption: alcohol, sugar, coffee, tobacco

C) Niacin – B3

· Function: helps to reduce cholesterol, assists in digestion of fats, carbohydrates and protein, assists with emotional stability in females, useful in preventing nausea, abdominal aches and diarrhea.

· Deficiency Symptoms: loss of stomach acids, headaches, insomnia, depression, loss/impairment of memory, weakness, fatigue, skin disorders, deficiencies of B2 @ & B6

· Nutrients that inhibit absorption: alcohol, antibiotics, coffee, sugar, corn, carbohydrates in excessive amounts

D) Pyridoxine – B6

· Function: responsible for the following body functions: mouth, eyes, brain, skin, uterus, muscles and tendons.

· Deficiency Symptoms: vomiting, morning sickness, fatique, edema, menstrual and menopausal disorders, tendon and ligament problems, indigestion , high blood cholesterol, depression, insomnia, learning disabilities, poor digestion of fats, poor sodium and potassium utilization.

· Nutrients that inhibit absorption: destroyed by cooking, birth control pills, alcohol and tobacco

E) Vitmain B12 –

· Function: assists in proper cell functioning especially those of the intestinal system, bone cells and nervous system, assists in maintaining hormonal balance, assists in the metabolism of fats, carbs and proteins.

· Deficiency Symptoms: pernicious anemia, general weakness, nervousness, headaches, moodiness, shortness of breath, forgetfulness, difficulty concentrating, and fatigue

· Nutrients that inhibit absorption: alcohol, coffee, laxatives, tobacco, heat

The information on this web site is intended for information reference purposes only and is not intended as a substitute to professional medical advice. Prior to participating in any exercise program or activity, it is recommended that you seek the advice of your physician or other qualified health care professional. None of the information on this web site should be used to diagnose, treat, cure, or prevent any medical condition.

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