By Laura Parcells
IFPA Certified Personal Trainer
What is the difference between weight loss and body fat loss? I have had several clients ask me if there is a difference between the two and there certainly is. It’s very important to understand the difference in order to maintain a healthy and fit lifestyle, while at the same time not getting frustrated with your results. Weight is basically based on the mass of your body or the number that you see on the scale. The number you see is how heavy you are in pounds or kilograms. Body fat is a little more complicated and can be determined using various machines and/or devices. A person’s body fat refers to the percentage of your overall body that is composed of essential and storage fat. Men’s body fat percent should range between 10 -18 percent and is considered healthy. A women’s body fat should range between 16-25 percent. So, if you serious about your workouts you should be checking both weight and body fat to see how you are progressing in your routine.
If you are doing this already you might have seen your weight go up and body fat down or vice versa. The rise in your weight could be due to muscle mass or even water retention. Remember that muscle weighs more than fat. The more muscle you have in your body the lower your body percent will be. For Ex., you could be a 100 pound woman but have a 26% body fat or you could be 105 with 15% body fat. The lower your body fat percent, the leaner and healthier you will look. Other benefits include a higher metabolism, more energy, greater strength, and not to mention looking and feeling more youthful. If you have any questions about this article please feel free to email me. I hope I have answered some of your questions and keep up the good work with your exercise
By Laura Parcells
IFPA Certified Personal Trainer
What are the benefits of using an exercise ball? Exercise balls have become more and more popular during the last 5 years. We see them all over the gym and are mainly used in personal training, physical therapy, and athletic training. The exercise ball is great because it improves the efficiency of our workouts b/c it forces our bodies to stabilize during activity, thus giving us an extraordinary good workout. It also helps us to burn more calories as apposes to doing the exercise on the floor or a bench. It can also improve our posture and has amazing results on our abdominals if used correctly. If you don’t have one at home i highly recommend one. You will be amazed at the results.
Exercise Tip of the week:
Here are some examples of abdominal exercises using the stability ball:
1. Sit on the ball while placing your hands on your hips.
2. Stretch out your spine. Trick: imagine a string pulling your head upward.
3. Keep your feet together on the ground, just in front of the ball.
4. Lift one foot off the floor and hold this position for 3 to 5 seconds.
5. Now switch legs and repeat 8 times with each leg.
You can also try:
Abdominal Tuck
1. Get into a push-up position, placing the ball under your knees. Your hands should be flat on the floor.
2. Bring your knees toward your chest as the ball rolls toward your ankles.
3. Return to the starting position. Be sure to stay balanced on your ball.
4. Do this for about 10 reps.
Good luck and always feel free to email me if you have any questions.
By Laura Parcells
IFPA Certified Personal Trainer
What is cardio and why do we need it in our lives. Cardiovascular exercise is a necessary component to any fitness program. Cardiovascular activity is considered any type of exercise or activity that strengthens the cardiovascular system. It consists of repetitive motions involving contraction of the large muscle groups of the arms and legs. Aerobic exercise helps to increase your breathing and heart rate, which causes you to break a sweat. This is where we want to be when we are performing a cardiovascular activity. We need cardio in our lives in order to maintain a healthy and fulfilling lifestyle. Some of the benefits of cardio include a raised metabolism, which basically means you will be burning more calories through the day effortlessly. Cardiovascular can also improve your immune system, strengthen your skeletal system, and increase your muscle mass. It can also decrease your chances of diabetes, certain deceases, and helps to improve self-esteem, your overall appearance, and the way you feel as an individual. These are just a few examples as to why we need to fit cardiovascular activities in our everyday life.
Exercise Tip of the week:
What types of activities are considered cardio? At least 20 minutes of cardiovascular exercise 3 or 4 days a week should be enough to maintain a good fitness level. Any movement is good, even house or yard work. But if your goal is to lose weight, you will need to do some form of cardiovascular exercise for 4 or more days a week for 30 to 45 minutes or longer.
By Laura Parcells
IFPA Certified Personal Trainer
Many people I have trained or have had conversations with about exercising have asked me why is it so important for me to weight train when all I want to do is loose weight and not look like one of those bodybuilders? I don’t want big muscles they say, so why should I do it they ask? Well, it’s a great question and I hope I can answer it for all of those who are interested in knowing the answer. Weight lifting is important for weight loss because when we train in this manner it increases our metabolism which in turn helps with the weight loss. Developing some muscle is the best way to boost our metabolism which will help us loose fat and keep it off. You can loose weight with simple diet and cardiovascular activity, but you will also loose some muscle along with the fat. With less muscle, your metabolism slows down, making it easier for you to gain back the weight. So ladies, next time you get on the elliptical machine or treadmill, don’t forget to do a little bit of weight training. It will work, you just have to give it some time and your body will see results in no time.
Exercise Tip of the week:
So, what exercises can I do for weight training? One very important detail to remember is to do 2-3 sets of each muscle group when you are starting out with 12-15 repetition. Also try doing 2-3 different exercises per muscle group as well. Dividing up your routine is crucial and will help you to stay consistent. For Ex., we can divide upper body exercises into two days. One day you will do back and biceps, and the other day chest, triceps, and shoulders. The third day should consist of a good leg routine. Keep in mind that doing abdominal exercises is also important and I recommend doing theses at least 3 times a week. Follow this schedule and keep a healthy diet in your life and you began seeing results!
By Laura Parcells
IFPA Certified Personal Trainer
Many people today are obsessed with eating healthy. They tell their friends and everyone they know to eat healthy because it’s good for you and that’s what you need to be doing. That’s great advice but what are they and everyone we meet talking about when they say eat healthy? Eating healthy doesn’t mean going on a diet or starving yourself. This will get you nowhere. Healthy eating consists of a variety of food groups one must intake in order for our bodies to get the proper nutrients and minerals it needs on a daily basis. There are many great foods out there that are considered healthy such as lean chicken, fish, tuna, and egg whites which are all great sources of protein. Carbohydrates are also needed in our everyday life and these may include whole grain cereals, pasta, and breads. Lastly we have our fruits and vegetables which are also essential in our everyday life. All of the above are crucial to our daily diet. The key is to know how much of each to intake on a daily basis and what time of the day is best. In order to do this we must get to know our bodies better and all it takes is some practice. Pay attention to your portion sizes and keep a diary of everything you are eating each day. This will help you know what foods you might be missing in your diet. Keep consistent to your daily routine and you will achieve a greater and healthier lifestyle.
Exercise Tip of the Week
Now that you have some information on healthy eating, you need to rev up your body with some physical exercise. The combination of both will get you looking and feeling great. When I say exercise I mean workout 5 times a week for about 30-60 minutes a day. Pick a few activities you enjoy and ask a friend to join you and get started on your exercise program TODAY! Going outside is the least expensive, most convenient, and best rewarding activity you can ever do. Simply began by walking and add a slow jog and keep it up for as long as you can. Do this for 1 week and you will feel and see the difference. Trust me!
By Laura Parcells
IFPA Certified personal trainer
This week I would like to discuss how you can determine your Target Heart Rate.
One of the easiest and least expensive ways to calculate your target heart rate is to use formula called the “heart rate reserve” method. Use a watch with a second hand to keep track of how many times your heart beats per minute. You can feel your heartbeat at the underside of your wrist or along the side of your neck. For ex.:
You can determine your Maximum Heart Rate (MHR) by subtracting your age from 220.
Then, subtract your resting heart rate (it’s best to take this when you first wake up in the morning) from your Maximum Heart Rate to find your Heart Rate Reserve (HRR).
Multiply your HRR by the percentage of your MHR at which you wish to train (60% to 85% is the usual range for people looking to increase fitness and health).
Add your resting heart rate back to that result to get your target rate.
So, assuming an age of 27, a resting heart rate of 70 beats per minute, and a desired training range of 70%, the calculation would look like this:
220 – 27 = 193
193 – 70 = 123
123 x .70% = 86
86 + 70 = 156
Remember, this is an estimate, not an absolute. Also keep in mind that athletes may exceed the training zone, and even the maximum heart rate, during high-intensity training.
By Laura Parcells
IFPA Certified Personal Trainer
Weight Training and Weight Loss is the topic for this week’s article. I know you don’t want to hear it ladies but lifting weights and getting a little muscle in our bodies will actually help to loose body fat quicker then not lifting weights at all. It’s difficult for women to increase in muscle size simply because we don’t have enough testosterone in our system. So, what are some benefits to adding a little muscle besides rapid weight loss? Having muscle in our bodies will keep our metabolism higher than normal, thus helping us to burn more calories throughout the day. Also, getting muscle will help you get that defined and toned look most women seek. Of course we cannot ignore our cardio because this is also essential for weight loss. Muscles will actually help you with your cardiovascular exercises, making you feel stronger and better prepared for any aerobic or cardiovascular activity. Remember; the key to any and every exercise program lies in three very crucial components: Cardio, Weight Training, and Nutrition. You miss one or the other and you will not be seeing the results you really want.
Exercise Tip
Start off by doing light weights. For Ex., 8- 10 pounds for each muscle group consisting of 12-15 repetitions. If you can exceed the number of repetitions then your weight should be lightly increased. Weight Training is a bit more complex and tricky compared to cardiovascular activiies. For this reason it is important you seek the advice of your physician before starting any exercise program. With some perseverance and patience you will get the look that you are looking for. Good luck ladies and as you already know, I am here to help and answer any of your questions when needed.
Exercise Tip of the week:
We all need to find something that motivates us to exercise. One of the biggest reasons first time exercises fail is because they don’t set realistic goals. Whether it’s with the workouts we choose or the crazy diets we put ourselves through that end up making us gain more weight in the long run. Start slowly by taking a 30 minute walk 4-5 times your first week and slow jogging the next. Begin your new way of eating by simply avoiding most bad things we usually consume. Believe me; you know what’s bad for you. Start off gradually and with some guidance and self effort you will get there!
By Laura Parcells
IFPA Certified Personal Trainer
My very first article on this website should be something that we all are thinking in the back of our minds: Why am I not exercising? Or better yet, why should I exercise? There are numerous reasons for both questions. Most people don’t like to exercise because they simply don’t have the time, or at least that’s what we tell ourselves. But, in reality we must find the time to do those things that are important to us. We get up everyday and go to work even when we don’t feel like it. Our jobs are a habit that we pursue on a daily basis and we make time for it. We make the time because it’s important to us, and without it we simply can’t survive. Well, exercise is also very important and without it we simply will not function to our fullest potential. Without exercise we are prone to obesity, heart disease, diabetes, stress, sleepless nights, less energy, and more prone to sadness. Really the list can go on and on. We must all find the time to exercise to feel and look better about ourselves. Don’t you want to wake up in the morning and say: Wow I’ve lost weight, I feel great, I’m eating foods that make me feel good. Believe me what you eat will make a tremendous difference on how you feel about yourself. This is why I’m here. To guide you to make healthier lifetime decisions.