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Every year or so, new diets come out with claims of faster and/or more effective results. There are so many of them out there. One of the more popular claims is that low carbohydrates is needed to lose weight. Low-carb diet has been popular for a while now and doesn’t seem to be going anywhere soon. For many, this has been an effective way of losing weight. I won’t argue that it is not effective. However, I will offer that a diet with a healthy amount of carbohydrates can also be very effective.

For those who enjoy carbohydrates as much as I do, let us think of a reason why carbs have a bad reputation when it comes to dieting and weight loss. Many of the carbohydrates we consume are processed and have added calories. The added calories play a big role in weight gain for most people. So, one can argue that eating carbohydrates that are low in calories would not be a big factor in gaining weight. Fruit is generally considered a good source of carbs. Have you ever met anyone on a fruit-only diet to gain weight? Most probably haven’t. Why is that? While fruits are a source of carbohydrates, unless it has added incredients, the calories within a serving size are not typically high. As long as you are focused on the good sources of carbohydrates, this will not be the main reason why you will gain weight. Furthermore, due to the low calories that typically come with a serving size of a fruit, it will actually help you in your effort to lose weight.

Every year, it happens. January comes and many decide that “this year will be the year” to commit to health and fitness. Some are able to follow through on their commitment. However, many more are unable to “stick to the plan” to get the results they strive for year after year. Here is a tip for those of you who go through this annually and quit by the end of January or February. Try changing your goal.

Why change the goal? Let me explain. I am not advising to never set great goals. While we all want to lose 50lbs or work out 4-5 days a week or eat healthier, it is a challenge for most to simply flip a switch and stop the bad habits established for years. If you are like many, including myself, it is challenging to make it through January or February, let alone December, maintaining the routine of working out. This is challenging for many so you’re not alone. Try creating a goal that is a 6-month plan or even a 3-month plan. We all want to accomplish great things and oftentimes we set goals that may be daunting or a bit of a challenge considering recent history of poor habits. Try losing 10lbs instead of 50lbs. Create a 3-month plan or a 6-month plan instead of a 12-month fitness-crazed plan. Keep it simple and walk before going for a sprint.

When should you change your current workout? Is there a set amount of weeks or months before change is required? There are many who never change their workout and still accomplish great results? Does it mean you should be more patient with your routine? There are signs that will clue you in to when you should make some changes to the current workout. One of the primary clues you should pay attention to involves the type of progress you have made toward your fitness goal.

If you have been working out for a while and you have reached a point where you are not seeing progress, it might be time to give up on that cool workout you’ve been performing. This type of hint will always show up when the current plan needs to be modified. You have heard the saying “insanity is doing the same thing and expecting a different result”. This applies in fitness as well. While you should be patient in reaching your fitness goals, you should see some progress over a period of time. If you have worked out for three months and have lost 15 lbs, that is some progress. However, if you have been on the same program for six months and there has been no progress for three consecutive months, you should probably create a new workout to get a different result. Use this tip as only a guide. There are many other factors but this should point you in the right direction when deciding if you really should change your current workout plan.

Why recruit a workout partner? How effective is it? What should you look for in that partner? For those who have worked out year after year and reached results without a workout partner, this post is definitely not for you. Like many in the U.S., I struggle with keeping my workouts going without the help and motivation of a another. What has helped me the most has been having another person holding me accountable in my fitness goals.

I have worked out on and off for about 20 years. My best results have come with having another individual join me in my journey toward better health. Is it impossible to go through a year of consistent working out alone? No. But it has been easier for me to be consistent when someone is relying on me to be at the workout. Naturally, I dont want to let anyone down. I might push harder for another rep or even another set if there is someone there spotting me or just rooting for me. I may drag myself to a workout on days when I really don’t feel like seeing the gym to not let my partner down. With a workout partner, I may go through series of workouts where the intensity level is very low. The main goal is simply completing a workout on those days. This, for me, is easier to do with the aid of another. Those of you who can do it solo, kudos for you. If you’re like me and you can accomplish more as a team, a workout partner will help you reach more of your fitness goals than attempting to do it alone.

Almost everyone who wants to lose weight would love for it to happen yesterday. Why not? Celebrities are able to drop weight quickly. Sometimes reaching their goals in a few weeks. What’s their secret? I want to help with that. I really do. The best way to lose 50lbs in 30 days? Just don’t!

Why not put the effort to lose that many pounds in a month? Here is a question for you to answer? Did it take you 30 days to gain those 50lbs you want to lose? Or did it take 2 years? Or 5 years? Or even 10 years? I’m not suggesting to take 10 years to reach a goal but the point I hope to make is that it takes time to gain a lot of weight and it typically takes time to get back to your ideal size as well. Don’t set yourself up for failure by aiming for a goal that isn’t healthy for most and is unrealistic. Here’s a more feasible goal. How about trying to diet and exercise for 12 consecutive months. See how much you can accomplish. See how you feel, move and fit in your clothes in addition to checking your weight. I’ve recently gotten back on track during the month of November. As I continue on my path to my ideal fitness, I would love to hear your stories and path of fitness/dieting as well.

Last month, I started working out again. The primary goal was to get a routine going. That was it! Nothing measured. The workout consisted of a light warm-up and a circuit training with 5 exercises. Only 2 sets. I was consistent the entire month and met the goal I set for November. I have now reevaluated where I am in my fitness level and have a new goal for December. Increase the intensity of the current workout.

One of the reasons why many don’t reach their fitness goals is due to not adjusting the workout program to accommodate an improved fitness level. The human body does adapt quickly. That intense workout you had a few months ago will not be as effective as your body may not find it challenging. As mentioned in my previous post, my initial month’s workout wasn’t challenging to begin with. Just 5 exercises completed in a circuit training fashion for two sets. To increase my fitness level, the end range for each exercise will now become my beginning range. For example, I was able to get 40-50 jumps during the jump rope section of the circuit training. December’s target will be a minimum of 50 jumps. This small change will be applied to all 5 exercises. This will make the workout much more challenging for me. I will try to stay committed with the goal of meeting the target for all five exercises during both sets by the end of the month. I will report out on my success (or failure) as I continue to post. In the meantime, please wish this 38-year old former personal trainer luck in staying committed.

Let’s talk about weight loss again. My last post explained why something as simple as listening to the signs your body gives could help with losing weight. Hopefully, that tip alone is helping some (if not many) either lose weight or maintain their current weight. For today’s post, the quick tip to help you maintain a healthier weight or even lose a couple pounds is substitute half of your meals with healthier options.

For many people, changing their diet “cold turkey” is either very challenging or not sustainable. While there are some who can make that change, most find it very difficult. A plan or strategy that is more likely to last and be effective is simply substituting half or part of your meal with healthier alternatives. Here’s an example. If your typical meal is a bacon cheeseburger, fries and large soda, making a small change like including mixed vegetables instead of the fries can make losing weight much more achievable. Why is this effective? A serving of small fries can be 300-400 calories (or even more) and a serving of mixed vegetables can be 100-150 calories. That is a difference of up to 300 calories. Many don’t burn that many calories during a workout! What is accomplished by doing this in one or two of your daily meals? 1) An improved (though not perfect) diet, 2) less daily calories consumed which leads to healthier weight or even weight loss, and 3) most importantly, a plan that is more achievable and sustainable beyond the first month of the year as you are still eating some of your favorites. The goal is to get you healthier over the course of a long period and not just for a few weeks out of every year. If it means starting off slow, that is actually ok!

Join me next week, December 2nd, as I continue to provide tips on fitness and weight loss.

Weight loss.  When it comes to popular topics related to the gym or exercising or fitness, losing weight seems to reign supreme above all.  The world is stuck in a perpetual circular maze in chasing after that ideal figure that comes with losing weight.  For many, it is due to not having the knowledge to reach the weight loss goal and an ongoing habit of making bad eating and exercising choices.  Even with this day and age of social medial, it can be very confusing as there are so many diet plans out there.  How do you know which one is right for you? Let me help.  Over the course of the next few months (and possibly years), I will provide fitness and weight loss tips as often as possible. You can help me by providing feedback on the tips that are effective and working for you. 

First tip for weight loss? Let’s start with the easiest one. LISTEN TO YOUR BODY! What does that mean? The human body is designed with a specific caloric need to function optimally. It means everyone has a certain amount of calories necessary to work at its best. If you go over that need for years and years, the end result will be gaining weight. If you don’t provide your body with enough calories, you will eventually be underweight. Yes, there are always other factors but this is a big factor in weight gain/loss. It’s a simple concept, right? Yes, it is. However, we don’t apply it often enough. Everyone has heard his/her stomach growl. For many of us, it is a reminder that it is time to eat. Oftentimes, we listen to it. This is an indicator or a sign that your body gives so you know to eat. Most of us have also felt stuffed during lunch or dinner. Guess what that means? This is your body telling you it’s ok if you don’t finish all that delicious food on your plate. I have heard “I am stuffed” or “I shouldn’t have had that last plate” from family, friends and even I have said it. However, we typically choose to ignore while participating in social events like dinner or partying or even alone at home. As I get closer and closer to 40 years old, this has become my most consistent tip in maintaining my weight. It is not dieting and it is definitely not a grueling workout. I am simply listening to the signs my body is giving me to stop eating. Try listening to your body. You might lose a pound or two.

As I mentioned in my last post, I had planned on working out again after going months of minimal to no activity.  I finally started last week and it was a success.  Why?  Did I achieve some great feat physically?  No.  It was a success because I have started the process of improving my fitness level again. 

Everyone has to start somewhere.  For any goal whether it is fitness or financial or educational or anything, you have to start somewhere.  Now is always the best time to start.  I listed during my last post that my workout would consist of a circuit training with five exercises and each lasting only 30 seconds.  Definitely not the most grueling workout but I’ve accomplished the most important goal of getting back into the gym.  That was all that was accomplished.  My effort while doing the pushups was pathetic.  Won’t reveal the rep amount.  I kept ending the planks a few seconds early.  My 2-minute break between sets sometimes became a 2-minute-and-30-seconds break.  So why was it still a success again?  It was all about accomplishing my goal.  November will mainly be about getting back into working out consistently. Grueling intense workouts will come in the future.  For now, building a habit of working out will help me accomplish other goals in the future.  Whether it is running a sub 7-minute mile or bench pressing 400 pounds or losing 10 pounds or simply starting a 30-minute workout session, the right goal is the one you have set for yourself.

Stay tune for my next post “Weight Loss” on 11/18/2019.

I have gone over six months without consistently working out. As a former personal trainer, this really annoys me. One of the reasons for wanting to blog to the world about fitness is to provide an honest account of my struggles and also my achievements. Like everyone else, it is a challenge to be as consistent as I want to be. After going half a year without working out, I am ready to get back on track. I no longer set goals that are not realistic to achieve. Most who don’t know me well would assume an initial goal of benching 500 pounds or working out 7 days a week would be a target. NOPE! I am 38 years old and much more patient nowadays.

Considering I’m not in good fitness shape, my goal for November is small and feasible. I am setting a target of 3 days a week of circuit training. The exercises will be pushups, planks, squats, dumbbell bicep curl to a shoulder press, and jump rope. Each exercise will be set at 30 seconds and each round of circuit training will include 2-minute resting period. Only two rounds. Before beginning the circuit training, I will spend 10 minutes warming up on the treadmill at only 4 miles an hour. In total, the workout should last 20 to 30 minutes only. Weights and reps should be set to where you are able to perform continuously during the entire set. If you have to stop, you are either doing too many reps or using too much weight. My primary goal for this month? I just need to start a consistent pattern of working out and then progressively build on month after month. That’s it for November! Start small and build on it.