a Fitness, Health and Wellness Blog

Fitness Level

Sit Up Resistant Stomach Pudge

It seems like everyone has at least one area of the body that tends to accumulate fat. And no matter how hard you work at it, that stubborn fat just doesn’t want to go away. For many people, this area is the stomach.


A lot of times, people will do ab exercises, like crunches or sit-ups, with the hopes of losing stubborn stomach pudge. But although these exercises will strengthen the stomach muscles, in and of themselves they will not help to get rid of stomach pudge. The fat that lies around the stomach can only be lost through fat burning cardiovascular exercises. This type of exercise is anything that uses the major muscle groups and elevates the heart rate for a sustained period of time. Cardio will burn fat all over the body, including the stubborn stomach pudge. Experts recommend that in order to lose weight, you do some form of cardio exercise for at least 30 minutes a day, 5 days a week.  

Some of the best exercises to help you lose the stubborn stomach pudge include the following:

Running: It can be hard on the knees if done for long distances or over a long period of time, but running is one of the best forms of cardiovascular exercise that burns a large amount of calories in a short amount of time, which equals fat loss, including stubborn stomach pudge. Running requires no special equipment other than shoes and a stretch of road. You can also run on a treadmill in inclement weather or if you prefer to track your mileage, speed, and calories burned. If you choose to run or jog as your primary form of cardiovascular exercise, make sure you get proper running shoes; many of the injuries that come from running are a result of poor-fitting running shoes.

Bicycling: biking is a good cardio exercise, particularly for people whose joints aren’t up for running or other high impact exercises. This exercise works to burn fat throughout the body while toning the legs as well. Exercise bikes are particularly helpful for toning the lower body, including the muscles around the stomach. The intensity and level of resistance can be adjusted accordingly on an exercise bike, providing a more challenging workout that will burn more fat.

Swimming: Another good exercise for losing stubborn stomach pudge is swimming. If you have access to a pool and know how to swim, this is an excellent workout for losing fat all over the body. This full-body workout will also tone your muscles, including your abdominal muscles, the area where stomach fat tends to accumulate. Swimming is good for those with joint problems, as there is no impact.

Strength training: Strength training exercises, such as abdominal exercises, squats, lifting hand weights, and other strength training exercises can help to strengthen the muscles, including the abs. Doing these exercises alone won’t eliminate the stubborn stomach pudge, but it will help you slim down as it tones the muscles. Muscles also burn more calories than fat, so an increased muscle mass will help you slim down as well.

If your goal is to lose stubborn stomach pudge, you can do so through a healthy diet and a variety of cardio exercises. Cardio workouts will help to elevate your heart rate and burn fat, so you’ll have a slim, toned stomach in no time.


Middle Age Fitness

change1Middle Age hits us all, mostly right in the stomach! We look in the mirror, and the person looking back at us does not look happy. Years of stress, improper eating, not enough sleep, and lack of exercise has begun to take its toll on our bodies. Each year, our energy levels seem to be zapped. When we come home from work, we sit on the couch, watch TV, thanking God for the remote control. eat improperly, go to sleep, wake up tired, and start the day all over again. Do you ever feel like you are walking down a spiral staircase? The further down you go it seems like you pick up momentum and are now walking down faster than before.This is the one area that most people focus on exclusively. They go from diet to diet, and wonder why they do not lose weight. In fact, some people actually gain weight during dieting. Why is this? 

First of all, it is important to understand what is going on inside. Every one of us has a metabolism rate. Without going into a biochemistry lesson, simply put this is the rate in which you burn fat. When you are young, your metabolism rate is typically high. Remember when you could eat anything you wanted and not gain weight? Well, as we age, our metabolism rate slows down.
Your exercises should isolate the body parts. On day one, for example, you should do chest and shoulders. Day two you should rest. Day three do back and arms. Day four you should rest. Day five you should do legs. Days six and seven are rest days. Start all over again with day one. I would like to see at least three exercises per body part. Three for chest, three for shoulders, three for back, three for arms, three for quads, and two for hamstrings. This should keep you very busy when in the gym. Remember, the gym starts the process and rest between workouts is crucial.

You can change the way you look and feel, but unfortunately there is no magic pill to take. It took years for you to get like that and it will take time to change things. However, it is possible if you want to bad enough. In order to change, YOU have to change: your eating, nutritional, exercise, and lifestyle habits.

Eating Habits
What you eat and how often you eat has a great impact on your metabolism rate. When your body is used to eating a certain way, and then you drastically reduce your calories, your body thinks it is starving and slows your metabolism rate down even further. This is why some people actually gain weight on diets. The trick is to eat properly to increase your metabolism rate, not decrease it. How do you do that?

First, eat five small meals a day, not two or three. This way you keep a steady supply of nutrients in your body. Your brain does not think you are starving and will not lower your metabolism rate. Second, eat foods low in fat, like chicken or fish. Avoid fried foods completely. Sorry about that. Third, eat the right kind of carbohydrates. Sweet potatoes and rice are good carbohydrates. Sugar is not a good carbohydrate.

To determine how many calories you are consuming, multiply the grams of fat by 9. Multiply the grams of carbohydrates by 4 and the grams of protein by 4. You should eat a ratio of 30% protein, 55% carbohydrates, and 15% fat. So, for a 2000 calorie diet, you should eat 600 calories of protein (150 grams of protein), 300 calories of fat (33 grams of fat) and 1100 calories of carbohydrates (275 grams of carbohydrates). This is probably more calories than a woman should consume to lose weight. It is for example only.

Nutritional Habits
This area is almost completely ignored by most people. In fact, it seems we spend more money on material things than we do on supplements for our health. A good supplement program will cost at least $125 or more a month. However, it is extremely important that supplements become a routine part of your everyday routine.

The supplements that are essential are a good multi-vitamin and mineral, an antioxidant, a super immune, and one of the new anti-aging supplements. These supplements will increase your energy levels, immune system, and your metabolism rate! It is impossible to get the proper amount of nutrients from the food we eat. This might have been possible over 100 years ago, but not today.

Exercise Habits
It is hard to exercise when you do not have the energy to go to the gym. First of all, either find a workout partner or hire a personal trainer. It is very difficult to begin working out alone. Also, the reason a personal trainer is so important, especially in the beginning, is because proper form will prevent injury and increase gains dramatically. People have been going to the gym for years who do not look any different than they did three years ago. If you are going to exert the effort and expend the money, then you should see results. That is why a personal trainer is so valuable.

You should work out in the gym three times a week, and do some form or cardiovascular exercise three times a week. It is best to do your cardio early in the morning, before you eat your first meal. If your shift does not allow that, then do cardio when you can, preferably after you weight train. Cardio should be done gradually. Don’t start out with 45 minutes on the treadmill. Work up to 45 minutes over a period of months. Start with 20 minutes at a pace that is not too taxing. You must warm up your body and get muscles working that have been dormant for years. In time, you will be sweating like crazy and burning fat like a machine!

Weight training should not last more than 45 minutes. If it does, then you are either doing too much or talking too much. If you want to socialize, the gym is not the place. Get in, work out, and get out.

Don’t try to impress anyone with how much weight you can lift. It is not the weight, but how you lift the weight that matters. Be consistent. If you have any questions, find a personal trainer and hire him or her for at least three months. Let me say one thing in closing about exercising. Before starting any exercise program, get a physical from your doctor and tell them about your desire to start exercising. Listen to their counsel and heed their advice.

Lifestyle Habits
Ok, now that we have almost completely changed you, let’s focus in on your lifestyle. Are you getting enough rest? Do you smoke? Do you drink too much? All these things will effect us in one way or another. Stress management is very important to proper health. I can’t think of a more stressful job than the one you all have. Please do not ignore the signs of stress and take appropriate actions to alleviate the stress in your life.

You only have one body. Please take care of it. Your job depends on your ability to be alert and physically fit. Resolve in yourself that with the start of the new millennium you will reinvent yourself. Let the next month be a new start for you, both physically and emotionally.

Workouts for Travelers

Travelers!! here are some quick workouts you can do when you travel. No Gym, No Equipment.VacTravel For the vacationer and the business traveler.
20 min AMRAP(As Many Rounds As Possible)
5 Burpee Pushups
10 Situps
15 Squats

For time complete in order
100 Froggy Pushups
100 Supermans
100 Squats

-For time:
50 Air Squats
40 Standing Lunges (20 on each leg)
30 Sit-Ups
20 Push-Ups
10 Burpees
5 Rounds Total
(Drop 10 reps from every exercise, so 2nd round would be: 40 Air Squats, 30 Standing Lunges, 20 Sit-Ups, 10 Push-Ups, 0 Burpees)

-For time:
100 Burpees

Push Up
Sit Ups


50 Squats
50 Walking Lunges
25 Plyo Squats
25 Plyo Lunges
Wall Sit-2 Minutes

5 Push ups
5 Squats
5 Sit ups
20 Rounds

5x 400M sprints

Balance to Your Fitness Training

fitness0007Most people don’t realize that moderation in training is so important. People often hear some good advice on training and then get extreme with it, which takes away from the benefits. This is one reason that a personal trainer can be so helpful, since there are great trainers available to keep you from overdoing it. The following are some examples of how people often get too much of a good thing and what you need to do instead of overdoing it.

Doing Too Much Cardio
Many people overdo it when it comes to doing cardio exercise. Sure, cardio is important, but you have to remember that balance is important when it comes to exercise. If you do mostly cardio eventually your body will begin burning muscle, and muscle is important for keeping a good metabolism. In order to lose weight, you need to combine cardio and weight training together, which is one thing that can teach you all about.

Eating Too Much Protein
Another common mistake people make is eating far too much protein. Sure, protein is needed for bigger muscles, but it’s easy to go to far here. Eating too much protein can lead to that protein being turned to fat by your body. Instead you need to eat a reasonable amount of protein. Most suggest about 1 gram of protein for every pound you weigh. So, if you weight 150 pounds, 150 grams of protein is perfect.

Using Many Machines
Some people have the idea that if they use a lot of machines, they’ll end up getting the body that they want. This is not the case. Machines can be helpful in some cases, but it is actually better to make sure that you try going with free weights, which work out muscles called “stabilizer muscles.” These muscles don’t get worked out on machines, which can be a problem. You’ll avoid a plateau if you work out with free weights instead of using many machines.

There is so much talk about the obesity rate in our country. Of course there are other people on the other side of the spectrum who end up working out too much. Overtraining can be very dangerous as well. You actually need a break between working out to gain muscle. Those who attend an Orlando fitness boot camp learn all about overtraining, the possible dangers, and the best ways to train effectively.

Taking Breaks That Are Too Long
Of course there are other people who make the mistake of taking breaks that are too long when they are working out. Having small breaks between sets of exercises that you are doing can be important. Breaks that are too long won’t help. You should only have a short rest time between your sets though so you build muscle and keep the temperature of your body up, which helps to burn off more fat. This is one of the principles you can learn which can really help you build a better body.

Deconditioning and Losing Fitness

Deconditioning, also called detraining is simply losing fitness when you stop training. Many people stop exercising at times for many reasons. Illness, injury , holidays, work, travel and social commitments often interfere with training routines. This detraining effect is one of the main principles of conditioning. The principle of use/disuse refers to the “use it or lose it” concept. However, how quickly you lose fitness depends on how fit you are, how long you have been exercising, and on how long you stop.


Detraining in Fit Athletes
The reasons why deconditioning happens are becoming more clear thanks to several research studies focused on aerobic fitness. In one study, well-conditioned athletes who had trained for a year stopped exercise entirely. After three months, researchers found that the athletes lost about half of their aerobic conditioning.

Detraining in Beginning Athletes
The outcome is much different for new exercisers. Another study followed new exercisers as they began a training program and then stopped exercise. Researchers had sedentary individuals start a bicycle fitness program for two months. During those eight weeks, the exercisers made dramatic cardiovascular improvements and boosted their aerobic capacity substantially. At eight weeks, they quit exercising for the next two months. They were tested again and were found to have lost all of their aerobic gains and returned to their original fitness levels.

Detraining and Exercise Frequency and Intensity
Other research is looking at the effects of decreasing training level, rather than completely stopping all exercise. The results are more encouraging for athletes who need to reduce training due to time constraints, illness or injury. One study followed sedentary men through three months of strength training, three times a week. They then cut back to one session per week. They found that these men maintained nearly all the strength gains they developed in the first three months.

There are many individual differences in detraining rates so it’s impossible to apply all of these study results to all athletes. But it appears that if you maintain some higher intensity exercise on a weekly basis, you can maintain your fitness levels fairly well.

Studies have shown that you can maintain your fitness level even if you need to change or cut back on you exercise for several months. In order to do so, you need to exercise at about 70 percent of your VO2 max at least once per week.

Tips for Maintaining Fitness through Breaks
If you need to take time off from training the following tips can help you maintain your fitness.

  • Don’t quit completely. Try to exercise at least once per week.
  • Cross Train through injuries.
  • Use the Body Weight Workout (no equipment needed) when you travel.
  • Use Circuit Training Routines for fast, high intensity exercise two or three times a week.
  • Practice Efficient Strength Training methods.
  • Use Fast Workouts to Maintain Fitness with Limited Time.
  • Refresh You Motivation and Goal-Setting Skills and energize your workouts
  • Remeber that Rest and Recovery can be as Important as Training, so use this time to recovery.
  • Add 30-Second Sprints to your routine for fast fitness Short, high intensity exercise burns more calories if you are limited on time.
  • Maintain Endurance with Shuttle Runs