Posted by Chris Jones on Friday, February 22, 2013,
In :
fit4365
Most people who are trying to lose weight often become
frustrated by the number that is displayed on the scale. As a personal trainer I use the scale as a
tool to determine an individual’s fat mass.
Multiplying a person’s body fat percentage by the weight measured on the
scale easily accomplishes this. The fat
mass number is then subtracted from their body weight, thus giving the individuals lean mass, which is the
muscle, water, and internal organs of the body.
For example, two fema... Continue reading ...
Posted by Chris Jones on Wednesday, January 2, 2013,
In :
fit4365
Summer is on the horizon, and the time has come to kick back
and relax under the sun. It’s time for beach days, barbecues and pool parties,
and for any serious weightlifter these activities also mean one thing: it’s
time for the shirts to come off and to showcase that rock-solid physique
they’ve been working on all year. No one wants to be walking around with a
soft, smooth and flabby body, and for the next month or two, all of those
serious lifters will be shifting into “get ripped... Continue reading ...
Posted by Chris Jones on Wednesday, October 24, 2012,
In :
fit4365
These are just a few habits you can embrace to start revving
your metabolism right away. You may have heard stories about people who have
lost dozens of pounds simply switching to diet soda or walking a few minutes
each day. These are all small habits that contribute to a big difference and
increase your metabolism over time. You
will make weight loss quicker and easier by increasing your metabolic rate and
burning more calories.
1) Move More
Sedentary people burn about one-third less calo... Continue reading ...
Posted by Chris Jones on Thursday, October 18, 2012,
In :
fit4365
Can muscle turn into fat or fat turn into muscle? How many
time have you heard this hilarious fats and muscles myth?
Yes, this is one fats and muscles myth that will never go
away. Get this straight. Fat will never turn into muscle and muscle will never turn
into fat.
The reason is simple. Your body fats and muscles are made up
of completely different cell structure and they are so different that they
cannot be converted to each other. Your muscle is very much alive and work very
hard wh... Continue reading ...
Posted by Chris Jones on Thursday, October 11, 2012,
In :
fit4365
Your blood cholesterol level is affected not only by what
you eat but also by how quickly your body makes LDL-cholesterol and disposes of
it. In fact, your body makes all the cholesterol it needs, and it is not
necessary to take in any additional cholesterol from the foods you eat.
People with heart disease or those who are at high risk for
developing it typically have too much LDL-cholesterol in their blood. Many
factors help determine whether your LDL-cholesterol level is high or low. The... Continue reading ...
Posted by Chris Jones on Wednesday, October 10, 2012,
In :
fit4365
Are free weights such as dumbbells and barbells are more
superior to weightlifting machines for building bigger muscles? Well, both free
weights and weightlifting machines have its own pros and cons.
•Advantages of weightlifting machines
a) Excellent for beginners because it is not so intimidating
and the range of motion is fixed, so a bodybuilding novice need not wonder
whether he is lifting correctly to target a muscle group.
b) Easy to use as machines usually have instructions on
th... Continue reading ...
Posted by Chris Jones on Thursday, October 4, 2012,
In :
fit4365
There are a couple of reasons why most people fail in their
attempt to gain more muscle mass:
A. Improper diet.
Most people are not eating enough protein and eating too
many simple carbs.
They are not stressing their muscles during each workout.
You don't have to kill yourself, but you must subject your body to out of the
ordinary stress each workout to grow muscle.
B. They lack consistency.
They do not stay focused throughout the entire 12-week
period. If they don't see results im... Continue reading ...
Posted by Chris Jones on Tuesday, September 25, 2012,
In :
fit4365
Eat less fat. Eat more fat. Carbs are bad. Carbs are good.
Nutrition advice changes so often, no wonder so many people
are confused.
But when it comes it calories, the advice to consume fewer
of them seems set in stone. After all, "a calorie is a calorie"-Right?
Wrong.
For years, we've been told that if we "eat less and
exercise more," we'll lose weight. That recommendation is based on the
belief that we need burn more calories than we take in. But this doesn't tell
the whole story.
... Continue reading ...
Posted by Chris Jones on Friday, September 7, 2012,
In :
fit4365
Eat less fat. Eat more fat. Carbs are bad. Carbs are good.
Nutrition advice changes so often, no wonder so many people
are confused.
But when it comes it calories, the advice to consume fewer
of them seems set in stone. After all, "a calorie is a
calorie"-Right?
Wrong.
For years, we've been told that if we "eat less and
exercise more," we'll lose weight. That recommendation is based on the
belief that we need burn more calories than we take in. But this doesn't tell
the whole story.
... Continue reading ...
Posted by Chris Jones on Tuesday, September 4, 2012,
In :
fit4365
The typical human form is capable of achieving a number of
incredible feats that seem to suspend or defy the way science tells us things
work. Athletes, through sheer willpower, can end up lifting something that
their bodies should not be able to without suffering anything worse than muscle
spasms. People can adapt to extreme physical trauma caused by a car accident
and defy predictions that they'll never walk again. While, in general, these
amazing feats are useful in a number of situations,... Continue reading ...
Posted by Chris Jones on Monday, August 20, 2012,
In :
fit4365
The term commonly used with fat burning supplements is often
thermogenics, which as the name suggests, has to do with temperature. These
supplements have been shown to help increase the body's temperature enabling
the body's ability to burn calories as heat; to be used as energy, thereby
preventing them from being stored a fat.
Effective thermogenic supplements are those that contain key
ingredients that create a fat burning 'thermogenic' environment by working
together and in synergy. Some... Continue reading ...
Posted by Chris Jones on Thursday, August 16, 2012,
In :
fit4365
Metabolism basically means the count of calories you burn
per day. Repeatedly you have might read from the articles about accelerating
the rate of metabolism. The most common reasons are consuming highly nutritious
food and performing workouts. If your metabolism rate is slower, it shows you
are burning less of calories. In order to increase the rate, you must follow
the below tips:
1) Do not observe fasting because you burn too many calories
at once, which is really harmful to your body. I... Continue reading ...
Posted by Chris Jones on Thursday, June 21, 2012,
In :
fit4365
Your blood cholesterol level is affected not only by what
you eat but also by how quickly your body makes LDL-cholesterol and disposes of
it. In fact, your body makes all the cholesterol it needs, and it is not
necessary to take in any additional cholesterol from the foods you eat.
People with heart disease or those who are at high risk for
developing it typically have too much LDL-cholesterol in their blood. Many
factors help determine whether your LDL-cholesterol level is high or low. The... Continue reading ...
Posted by Chris Jones on Tuesday, June 5, 2012,
In :
fit4365
It's well accepted that reduced physical activity and fast
food are linked to obesity. But the evidence that these are the main causes of
obesity is largely circumstantial. To stimulate debate, experts suggest 10
other possible causes of obesity, outlined in the International Journal of
Obesity.
1. Sleep debt.
Getting too little sleep can increase body weight. Today, many get less
shut-eye than ever.
2. Pollution.
Hormones control body weight. And many of today's pollutants affect ou... Continue reading ...
Posted by Chris Jones on Monday, June 4, 2012,
In :
fit4365
Wondering how to gain muscle? There are many fads, gimmicks
and "quick fixes" to be found, but there is really only one healthy
way to gain muscle mass. You don't need to be gifted with great genetics or use
potentially dangerous illegal hormones or steroids.
The "how to gain muscle" question has a relatively
simple two-step process:
1) increase your caloric intake, and
2) workout. This combination will provide the desired
results.
Don't be embarrassed to look in the mirror! You CAN ha... Continue reading ...
Posted by Chris Jones on Monday, May 14, 2012,
In :
fit4365
Losing weight is the goal of many individuals worldwide
however there is no simple way to drop the pounds like taking a pill or simply
wishing them away. Unfortunately, losing weight takes determination and
commitment to a healthy diet and exercise plan and even then it takes longer
than we would like to drop those extra pounds. So, what can you do to lose
weight and keep your sanity? The following five tips should help you out.
Tip #1 Lower Your Expectations
If you begin an exercise or di... Continue reading ...
Posted by Chris Jones on Monday, April 30, 2012,
In :
fit4365
There are times on your weight loss journey when progress
can come to a halt. Days or weeks can go by without you seeing movement on the
scale, and it can get downright frustrating. After working with thousands of
clients, I’ve noticed certain patterns that can cause this weight loss
stoppage. Here are 3 of those patterns.
1) Eating more than you think you are.
Weight Watchers, Jenny Craig, Zone Delivery Service, and
other diet systems have one undeniable benefit to them – they define... Continue reading ...
Posted by Chris Jones on Friday, March 23, 2012,
In :
fit4365
Over the years there has been a surge of different strength
training techniques that have come onto the market and just faded away. Here we
discuss the training strategies to gain the maximum amount of muscle in the
shortest time possible that have stood up to the test of time.
Most of these strength-training strategies have been around
for years but are not followed by many training systems these days. Lets look
at a few below that actually work.
1. Training Frequency
The two mai... Continue reading ...
Posted by Chris Jones on Wednesday, March 21, 2012,
In :
fit4365
There are actually diet rules out there that are meant to be
broken? Yes, recently many dated diet guidelines and myths are up for
speculation. You’ve probably heard all these silly rules before, but experts
weigh-in on the worthiness of these supposed truisms - most of which won't help
you lose weight or make dieting any easier.
10 Food Rules You Can Ignore:
1. Eating at night will pile on the pounds. The total
calories you consume over a 24-hour period or over a week is what causes yo... Continue reading ...
Posted by Chris Jones on Tuesday, March 20, 2012,
In :
fit4365
Have you lost weight in the past only to regain it a short
time later? Have you followed every diet including Atkins, South Beach, the
Drinking Man's diet, the Peanut Butter diet, or even the Chocolate Diet? All of
these diets work, and none of them work, meaning you can and probably do lose
weight on any of them, but you won't keep it off. Why not? Because the day will
come when the diet is over and you're right back to your regular routine; the
same routine that got you fat in the first pla... Continue reading ...
Posted by Chris Jones on Friday, March 9, 2012,
In :
fit4365
Need to lose weight? Dreading the thought of another diet
program? You don’t have to follow diets to lose weight. There are many people
discovering this for themselves and they are the ones who are finding long term
weight loss opposed to short term fixes. The key to weight loss is finding the
right balance of what you eat, what you think, and what activity you do. It is
not about following a perfect plan. It is impossible to be perfect every day!
Finding the right balance helps you to decr... Continue reading ...
Posted by Chris Jones on Thursday, February 23, 2012,
In :
fit4365
Training at home could prove as a good solution for the ones
interested. The effectiveness of this type of training could compare to the one
of working out in the gym, as long as some factors are considered.
The first, and at the same time the most important of these,
is owning the necessary equipment. If, besides this, you also have a partner
who trains with you, the exercises can be as effective as the ones performed in
the gym. Of course, we are talking now about the ideal situation of ... Continue reading ...
Posted by Chris Jones on Friday, February 17, 2012,
In :
fit4365
1. Probiotics.
Probiotics are made from good bacteria like acidopilus and
bifidus. They help the digestive system to work properly. Manufactured products
containing probiotics includes special powder, yogurts, probiotic drinks, and
capsules. Probiotics are very important to body builders because they lower
cholesterol level and they stimulate the body to produce alpha-interferon that
regulates the immune response.
2. Meal replacement powders.
These are great substitute for smaller meals... Continue reading ...
Posted by Chris Jones on Monday, February 13, 2012,
In :
fit4365
Before jumping into a diet, you must determine your ideal
weight. This will be your guide on your weight loss journey. “Fast” weight loss
doesn’t imply that you drop 50 pounds overnight; a few pounds can take months
to shed and for obese individuals, it can take years to lose the desired amount
of weight. How fast you lose weight will depend on how focused you are on your
diet.
Here are some simple steps to help you lose weight:
1.Before dieting, you must know how many calories you
... Continue reading ...
Posted by Chris Jones on Wednesday, February 8, 2012,
In :
fit4365
In part 1, I touched on general weight gain rules and
reasons why you can't gain weight. Now it's time to get into workout
specifics...
WORKOUT RULES
4. Stop listening to every ridiculous piece of advice you
hear in the gym or read on a message board.
Recently a client of mine informed me that someone in the
gym stated that he was training all wrong and he needed to train 5-6 days a
week, and aim for more reps during his workout. Somewhere in the range of 15-20
reps per set.
The perso... Continue reading ...
Posted by Chris Jones on Tuesday, February 7, 2012,
In :
fit4365
WHY CAN'T YOU GAIN WEIGHT?
Though there may be many reasons why you may be thin, the
most apparent reason is because of your genetics. If your parents are naturally
thin or have a small body frame, then you will most likely have the same small
body type.
To some degree, your size can also be controlled by your
metabolism. If you have a difficult time gaining weight of any kind (fat or
muscle) then you most likely have a fast metabolism. That simply means that
your body burns calories at ... Continue reading ...
Posted by Chris Jones on Wednesday, February 1, 2012,
In :
fit4365
Cardio exercise machine workouts are great and fun for
burning excess body fat and building good cardiovascular health. These
exercises not only help to burn body fat fast it will also strengthen your
heart and lungs and thus reducing your chances of getting high blood pressure,
stroke and heart diseases. Regular cardio exercises can also reduce bad
cholesterol and raise the level of good cholesterol.
However, are you getting the most out of your cardio machine
workouts? Are you using the c... Continue reading ...
Posted by Chris Jones on Wednesday, January 4, 2012,
In :
fit4365
How many times did you look for the miracle food for weight
loss? Maybe with exotic name and fancy look? Well, maybe you're forgetting
those commonly available foods, often undervalued but second to none in terms
of detox and metabolism booster qualities. Here’s a list of 19 of them!
1. Garlic. Lots of minerals, enzymes and amino acids;
Vitamins A,B1,B2,B6,B12,C,D. Only 41 KCAL per 100 grams. Helps reactivate Your
metabolism while keeping the cholesterol to rock low levels.
2. Banana. S... Continue reading ...
Posted by Chris Jones on Thursday, December 29, 2011,
In :
fit4365
If you're pregnant, you're very likely concerned about the
amount of weight you're gaining, the effect it has on your body, even how
difficult it will be to take off after your pregnancy. Your OB/GYN or midwife
is your best source of advice about healthy weight gain during pregnancy, but
there are general guidelines.
Depending on your weight at the start of your pregnancy,
your doctor may tell you that a healthy weight gain for you is anywhere between
15 and 40 pounds. If you're underweigh... Continue reading ...
Posted by Chris Jones on Saturday, December 10, 2011,
In :
fit4365
When I eat
out I want it to be special, consequently I don't eat out often. You may have
seen the advice on how to shave calories at restaurants but really, are you
wanting to pay high restaurant prices for undressed salads and plain steamed
vegetables? If not, how then can you solve the dilemma of too many calories
when you eat out?
Here are
seven tips for getting the calories out of restaurant meals while still
ordering your favorites.
1. Say NO to
super sizing. The size you ordered is... Continue reading ...
Posted by Chris Jones on Tuesday, November 29, 2011,
In :
fit4365
Healthcare is
an important issue for everyone. How we take care of our body throughout our
life makes a big difference in the way we age and the diseases we may suffer.
Preventive
Health Care
Enzymes are
an important factor in our body's health.
Enzymes are catalysts that start a chemical reaction to help us digest
and absorb our food. If we do not have the proper help, our body cannot
assimilate and use the nutrients we feed it. Health care will become a dreaded
subject.
Many diseases... Continue reading ...
Posted by Chris Jones on Friday, November 25, 2011,
In :
fit4365
Snack attacks
are the major pitfalls of a healthy diet - but portion size runs a close
second. A serving size is the amount of food a person would normally eat at a
single meal. Have you been to a restaurant lately? Get a load of their portion
sizes!
Calorie
counts are based on serving size, so knowing what a true portion size should be
is a huge component of healthy weight loss. You won't always have a nutrition
label to read whenever you eat, so measure out your servings religiously when
... Continue reading ...
Posted by Chris Jones on Friday, October 28, 2011,
In :
fit4365
Why Is It
Difficult For Women To Build Big Muscles
"I don't
want to work out lifting weights because I don't want to build big muscles
" or "I just do aerobics and sit ups to lose weight because if I lift
weights, I may build muscle and looked like a man."
Ladies. Have
you made these comments before? Awww... c'mon ladies, if you have ever uttered
these words, you have just done a terrible disservice to yourself and are
missing out on many great benefits that working out with weights can g... Continue reading ...
Posted by Chris Jones on Wednesday, October 26, 2011,
In :
fit4365
The typical
human form is capable of achieving a number of incredible feats that seem to
suspend or defy the way science tells us things work. Athletes, through sheer
willpower, can end up lifting something that their bodies should not be able to
without suffering anything worse than muscle spasms. People can adapt to
extreme physical trauma caused by a car accident and defy predictions that
they'll never walk again. While, in general, these amazing feats are useful in
a number of situations,... Continue reading ...
Posted by Chris Jones on Saturday, October 22, 2011,
In :
fit4365
There are
3,500 calories in one pound of fat. Thus, if you cut back or work off just
3,500 calories, you will lose an entire pound of fat. While it is possible to
cut back on your calorie intake and increase your exercise regimen in order to
lose pounds quickly, it is important to note that doctors recommend that you
lose no more than 2 pounds of weight per week in order to ensure that your body
properly adjusts to the weight loss.
Here are some
tips to help you safely drop 3,500 from your ... Continue reading ...
Posted by Chris Jones on Tuesday, October 11, 2011,
In :
fit4365
A positive
body image is one that we should all strive for. This is when you know yourself and who you
are. You have a very true perception of
your size, shape, and weight. You see
yourself as you are in the present. You
accept yourself, even though you may be overweight. You believe in yourself and love yourself
while still striving for something better.
When you have a positive body image, no time is spent obsessing about food,
weight, calories, exercise, etc. You are
proud of who yo... Continue reading ...
Posted by Chris Jones on Friday, October 7, 2011,
In :
fit4365
We go out to
eat to celebrate a birthday, anniversary, promotion, etc. Or we entertain around dinner parties and
holidays. At church functions, there are socials and potluck meals. You name it and somehow it all revolves
around food. Yes it has a role in our lives of comfort and entertainment.
Culturally and instinctively we prepare and serve foods to comfort those who
have experienced loss, to celebrate joy or to show friendship and love. Food is
very important in our lives. Without
food ... Continue reading ...
Posted by Chris Jones on Tuesday, October 4, 2011,
In :
fit4365
1) Eating more than you think you are.
Weight
Watchers, Jenny Craig, Zone Delivery Service, and other diet systems have one
undeniable benefit to them – they define for the average person how large an
actual “serving” is. Most of us underestimate the volume of food we eat (and
consequently, underestimate the number of calories we consume in a day).
By fixing in
your head what a serving size or “portion” of food looks like, we can better
estimate (and consequently, evaluate and c... Continue reading ...
Posted by Chris Jones on Friday, September 30, 2011,
In :
fit4365
To lose one
pound of body weight in a week, a person must consume about 500 fewer calories
than he or she burns each day. Here are 18 ways to lose weight without going on
a diet.
1. Instead of
drinking orange juice at breakfast, eat a whole orange. You'll save about 45
calories.
2. Make your
breakfast omelet with four egg whites plus 1/4 cup egg substitute. Replace
regular bacon with Canadian bacon to save even more calories.
3. Switch
from whole milk to nonfat or lowfat milk. Use sugar... Continue reading ...
Posted by Chris Jones on Wednesday, September 28, 2011,
In :
fit4365
There is so
much conflicting information out there when it comes to the topic of building
muscle, and sometimes it can be very difficult to know where to start. If
you’re an average beginner looking for some basic guidelines to follow in the
gym, the following 8 points will start you off on the right track.
1) Train With
Weights and Focus On Compound, Free Weight Movements.
If you want
to make solid, noteworthy gains in muscle size and strength, you absolutely
must train with free weigh... Continue reading ...
Posted by Chris Jones on Wednesday, December 22, 2010,
In :
fit4365
December 21st 2010 – Gym etiquette.Being a trainer, I see an awful lot of people in the gym with little to no knowledge on how to act when you're in someone's facility. I could sit around, and get angry about it. Then let that build up, and then let my anger out on an unknowing victim, or I could give you a heads up on the right, and wrong way to treat a fitness facility. I think I will choose the latter. Do not clang the weights! Not only will this possibly break the weight stacks if done h... Continue reading ...
|
About Me
| Chris Jones |
| Washington Dc |
I am a certified personal trainer in the Washington DC area. I have a healthy interest in fitness and nutrition. My intention with this blog is to spread that information to everyone. Please enjoy and take these tips free of charge with the intention of improving your health for the rest of your life.
|
Enjoy my blog? Buy me some dumbbells. :) | |
|
Washington, DC
