How often should you be working out?

Q

"Hello!

Health Canada recommends that we exercise (moderate to strenuous activity) 150 minutes per week. So that is 30 minutes per day, 5 days per week.

But governments have a tendency to undershoot and make really conservative estimates. Plus I am guessing that their recommendations is based on "maintaining weight" rather than "losing weight".

So begging the question, how often should I workout / exercise if I want to lose weight?"

- Rebecca G.

A

Hey Rebecca!

Yes, its true the Canadian government does recommend we exercise 150 minutes per week, and yes, you are correct, their goal for that is really for healthy maintenance. I should note at the same time that only 15% of Canadians actually get that 150 minutes per week of moderate to strenuous exercise, so its really no surprise that we have obesity problems in Canada.

If you want to be losing weight I recommend you start doing some math.

Lets say for example that you wanted to lose 1 lb per week via exercising. Your goal therefore would be to do 3500 calories worth of exercising per week. Approx. 700 calories per day.

Now that is a tough thing to do and your best solution is to do it via cardio / aerobic exercises such as running, cycling, swimming, etc. because those activities will burn the most calories. You could try doing it using weightlifting, but most people don't have the stamina to lift weights constantly for 60 minutes.

Exercise & Calories Burned per Hour	130 lbs	155 lbs	180 lbs	205 lbs
Aerobics, general	384	457	531	605
Aerobics, high impact	413	493	572	651
Aerobics, low impact	295	352	409	465

I should also say that it is impossible to get results working out only one day per week. I know, that's not the most motivating thing to say if you are the type of person who can only dedicate 1 day per week to exercise, but I'm not going to sugarcoat the truth. People who try to exercise one day per week, assuming they were previously in poor shape, simply won't have the energy to exercise for 5 to 7 hours in a single day.

So you really do need to break it up so you are exercising 5 to 7 times per week, either for 1 hour per day, or for 90 minutes five days per week. Either way your goal should to be exercising a minimum of 7 hours per week.

Keeping in mind that 7 hours isn't really a lot. You have 168 hours in a week. 7 hours is only 4.2% of your time.

And that is the minimum amount I am recommending if your goal is weight loss. The maximum I would recommend is 14 hours (unless you are in training as an athlete and your goal isn't weight loss, but muscle gain).

Now you might say, why set a maximum? The reason is because of loose skin. If you lose more than 2 lbs per week then your skin will start to become loose because you losing weight too quickly. Thus my recommended goal is between 7 and 14 hours of moderate to high impact cardio just so your skin doesn't start sagging after a month or so of super-fast-weight-loss.

Now if you are you one of those people who gets motivated on and off, and you only find yourself at the gym once a week being told you need to exercise for 1 to 2 hours per day will be a rather discouraging. My advice is don't try to think about it that way. After all do you have only eat healthy one or two days per week? Well if you can eat healthy every day then dedicating 4 to 8% of your time to exercising can be done too.

Now I admit that is not entirely fair because something is better than nothing. ANY effort is good for your health, but since your goal is weight loss then you need to be doing more than the bare minimum required for maintaining your current weight.

Remember these Weight Loss Goals

If you are beginner three workouts a week for 45 minutes to 1 hour is the MINIMUM you should be doing. Once you feel more motivated then you can aim for 5 to 7 hours per week. Given time you may even build the stamina and motivation to be exercising 14 hours per week.

Remember to mix up both cardiovascular and strength training workouts into this regimen and eat a very clean diet. Avoid anything that contains toxins.

If you have lost weight before or have been already working out regularly up the days per week to 5 or 6.

If you start exercising every day remember to alternate upper and lower body exercises that way your bottom/upper half gets a break every 2nd day.

Muscle Building Goals

If your goal is not weight loss but muscle gain you will have a very different way of doing it.

Whether you are a beginner or intermediate hitting the weights 3-5 times a week will be necessary for packing on serious muscle. Building muscle is hard! 1 or 2 times a week will not stimulate the muscle fibers enough to actually put on serious mass. Diet will be just as important so remember to eat lots lean protein and consider using whey protein supplements.

The photo on the right is of female arm wrestling champion Sarah Backman. You can bet she is exercising at least 14 hours per week in order to stay competitive.

Remember to give your muscles time to relax and repair. Over exertion can result in too much muscle fatigue and you won't be gaining any new muscle mass.

Health and Maintenance

To simply feel good and maintain your health, exercise 2 times a week for 45 to 60 minutes, or 3 times for 30 to 45 minutes. That will make the people at Health Canada happy. Get a little bit of everything into the workout: cardio, strength, balance, agility, flexibility, etc.

Awa Kenzo + Zen Archery Tips

Awa Kenzo was a Zen Archery Master who lived in Japan, born in 1880, died in 1939. He is one of the most important archery masters of the last century. In Western/European culture he gained notoriety because he was also the teacher of Eugen Herrigel, the author of "Zen in the Art of Archery".

Awa studied the art of Kyudo first in the tradition of the Heki Ryu Sekka-ha and Heki-ryu Chikurin-ha. At the time archery in Japan was very ceremonial and ritualistic. It is still used even today in Buddhist ceremonies to banish demons. (This concept isn't unique to Japan, many cultures believe in the power of the bow and arrow to banish evil. Simply making a sound by plucking a bow string is said to scare evil away.)

However following a religious enlightenment experience Awa Kenzo developed a totally unconventional and new approach to teaching archery, believing that the spiritual dimension also played a role in one's ability to shoot a target, especially if under stress. This part is certainly true from a psychology perspective as people who lack confidence and are under pressure will shoot particularly badly when they are distracted / unable to concentrate on what they are doing. Using Buddhist Zen principles to control (or unleash) the mind an archer can overcome difficulties and shoot just as accurately as they normally would under less stressful circumstances because they are able to calm their mind and shoot accordingly.

Knowing this Awa Kenzo deliberately turned away from the then-recognized tradition of Kyujutsu which was much more ceremonial to become an outsider in his training methods, focusing not so much on ceremony but on the spiritual enlightenment of his students.

In doing so his revolutionary approach resulting in his numerous students creating a lasting impact throughout Japanese culture. Awa Kenzo's doctrine of "Daishadõ-kyo" (Great Learning by Way of Shooting) followed a holistic transformation of the shooter in the sense of religious enlightenment through the practice of archery.

In the video below you can see Awa Kenzo's students taking turns shooting in a film made during the 1930s. Awa is recognizable for his rather long goatee.


BOOKS ABOUT AWA KENZO

PAPERBACK



KINDLE EDITION




10 ZEN ARCHERY TIPS

#1. In the beginning learn to shoot quickly, don't worry about your accuracy so much as that will come later.

#2. Don't worry about form so much. Worrying about it will distract you. Just get the basics right.

#3. Breathe into your belly. Let it be the rock that holds you in place.

#4. Shoot even when your mind isn't in it. The best time to practice is when under stress.

#5. Embrace stress but don't let it control your mind.

#6. Your body will be honed with time, but only you can hone your mind.

#7. As you progress take your time to aim, but don't spend too much time aiming. Let your spirit guide you.

#8. Refine yourself to become a purer person. Avoid the distractions of vice and such things will no longer distract you.

#9. Take pleasure in the simple joys of shooting, even if you don't hit the target.

#10. Don't gloat over your successes. They are well earned, but don't let your ego become your downfall.

Fitness Trends for 2013

Are you still looking for fitness ideas for your New Years Resolutions?

Well you're in luck, because I (Toronto Certified Personal Trainer Charles Moffat) am still blogging about it.

A common reason for people skipping exercise is boredom. They are tired of doing the same ol’ treadmill or elliptical machine day in and day out. It is one of the reasons why the focus of my personal training services is to make exercise FUN because having fun motivates people to keep exercising and keep coming back for more.

I am not alone either. Many fitness experts in North America are trying to think outside the box and try something new that will draw in more clients for their personal training services. Many of their ideas are pretty gimmicky... But some of these gimmicks catch on and become "trends".

Some of them are, well, maybe not entirely new. They might slap a new fancy name on an exercise training technique, but often its following old tried-tested-and-true techniques that people (including the military) have been using for 100 years. Many of the new hot trends for 2013 are actually a return to the basics of fitness with a combination of cardio, resistance training and flexibility exercises. Really they're just trying to make it seem more fun than it really is by jazzing it up with a new name.

One positive things about many of the fitness trend offerings in the New Year of 2013 is that there is less of the sole focus of weight loss and more emphasis on the overall benefits that exercise has for the entire body. Thus many of the people pushing these things are offering “fusion” type workouts that combine different types of exercise, such as adding flexibility and cardio in one class (also called “cross-disciplining”).

So I guess you could say Cross-Discipling is a new trend for 2013... except it isn't. People have been doing that for a long time, they just love coming up with new names for things people already do.

One of my favourites is Cross-Training. Training for one thing by practicing another. eg. Training for archery by doing weightlifting and yoga exercises. Why? Because strength and balance is important for archery. The more strength and balance you have the better you can hold the bow steady. A shaking arm shoots few bull's eyes.

Thus lets say I wanted to create a new fitness program that combines both weightlifting and yoga, with the purpose of training people to be better archers. Yoga with Weights! It would be Cross Discipline Training. Huzzah, I've invented a new combo class for the masses. (Except technically Yoga with Weights has already been done before. I checked.)

The trend for combo classes in 2013 will be focused on blending intense training styles with soothing, restorative ones as regeneration and rejuvenation are becoming integral parts of a workout. eg. "Piloxing" combines Pilates and boxing. Or "Hefty Yoga". Or how about "Hot Wrestling"? A bit like hot yoga, but combined with Olympic style wrestling.

Silliness, I agree. But this is apparently the trends to expect in 2013 because they want these activities to sound fun and exciting. And frankly who could ever get bored of "Hot Wrestling"?

By mixing workouts with disparate disciplines, participants can get the body working in ways it wouldn’t otherwise do. So in the above example of Hot Wrestling you would be using muscles you don't normally use. Plus since we're now dealing with an aging population aggressive cardio exercises are often too difficult on their joints. Thus the trend toward more vigorous workouts that won't damage the joints. The need to stretch and maintain flexibility is becoming more important than ever, but without damaging people's kneecaps in the process.

Another trend will be Functional Fitness, which works with the five natural movements of the body (squat, lunge, push, pull and rotate) to improve joint stability and mobility and improve quality of life.

Note: Fencing is good for doing lunges and similar exercises. More fun than lunges in the gym too.

With this trend will come more “old school” workouts, such as jumping jacks, push-ups, climbing ropes and hill runs - the kind of exercises you may done back in the 1980s or earlier, if you're that old. The good news is that many of these exercises can be done around the home for those who do not have access to a gym.

For the Do-It-Yourselfers out there then there is also more access to fitness support online through SmartPhone apps and fitness videos on YouTube - and websites like Cardio Trek which provide free fitness advice on a constant basis (hint, it helps to subscribe if you want to receive notifications of new fitness articles on a regular basis). If you have the money you can hire a personal trainer here in Toronto (hint hint, pick me) who will work with you through your fitness journey, but if not I have plenty of free advice on this website for those of you who are tightening your financial belt in addition to your waist belt.

For those seeking a more challenging workout, HIIT (High-Intensity Interval Training) programs may be what you are looking for. Trends suggest these will continue to be popular. This trend includes CrossFit, P90X, Tabata and even Parkour (although that is more for youth than people over the age of 30). Such exercises have the added benefit of results in a shorter amount of time. High-intensity exercises causes the body to release more hormones, such as adrenaline, human growth hormone (HGH) and insulin-like growth factor, that are responsible for increasing lean muscle mass and also have anti-aging benefits. They also work as painkillers and help fight back diseases like cancer.

The last trend I want to mention will be social fitness... Some of this may be “fitness parties”, so instead of happy hour at the bar, get a group of friends to attend an exercise class together or find a personal trainer that will work with small groups instead of individuals. It really depends on what the goal is. You will probably get a better price for personal training sessions and the added benefit of friendly encouragement.

Or failing that just invite a bunch of friends to play football or soccer in the park. Frugal baby! (I apparently enjoy shooting myself in the foot by providing cheaper examples of things to do that don't require hiring a personal trainer...)

The bottom line is that if you find something that is both exercise and FUN then you will never get bored of it. Or if you do get bored of it, just try something else that is also fun to do.

And finding an exercise that is fun is certainly a worthwhile New Years Resolution that you will want to keep.

How to Measure Weigh Loss Success

The scale is the old fashioned way to measure progress. Actually, the scale is a great way to monitor weight loss maintenance but only so long as you losing weight and not losing/gaining muscle at the same time. Many people who attempt to lose weight sometimes gain weight during the first 2 weeks because they are adding on extra muscle due to their choice of exercises.

During the process of losing weight itself the scale is probably the least effective tool for measurement.

Another problem with the scale is that pounds fluctuate on a daily, even an hourly basis. Depending on what a person eats or drinks, hormones, bowel movements, and even dehydration can alter an accurate weight measurement up to 5lbs.

Three More Effective Ways to Measure Weight Loss Progress

1. Tape Measurements

Taking measurements is the easiest way to measure progress. Most people have a soft tape measure, from a sewing kit, or they can be purchased 3/pack for $1. Tape measurements are somewhat effective because even a 1/4 inch gained or lost takes a long time to happen. A big meal will not cause you to gain an inch, and a week not working out won't cause an inch loss in muscle. Tape measurements are also very easy because it's a simple matter of placing the measuring tape around the body parts you wish to monitor, opposed to body fat calipers which are more expensive and harder to figure out.

The disadvantage with tape measurements is that they don't differentiate between fat and muscle, but it won't matter much as explained above because muscle mass doesn't grow that quickly it should be reasonably accurate.

2. How Clothing Fits

Many people don't actually care about accurate readings of their progress because their main goal is to feel good. A big goal to their "feeling good" is fitting better in their clothes - as well as feeling more energetic and confident. This is a great and healthy way to determine success without the stress of "the big weigh-in, measurement day." The only downside to this technique is that clothes do tend to stretch. If someone is using the same pair of gym pants to determine their progress, they may think they are losing weight when in fact, it's only the pants losing its elasticity. When using this method it's better to try fitting in to something that's a little too tight to start, such as a formal dress, pants with a specific belt size, or your old skinny jeans from college / high school.

3. Body Fat Scales

These days body fat scales can be purchased for home use. Typically they are built in combination with a digital weight scale. A scale that measures body fat usually has programmable features to save readings for multiple users. Body fat measurements are taken by sending a harmless electrical current through the body. The electricity can go through muscle more easily than fat. The amount of resistance to the current measures the amount of fat-free mass in a person's body.

A body fat measurement is a great way to measure progress but there are a couple of downsides. For one, a scale that measures from the bottom up, will give a higher reading than a body fat measurement taken from a hand held grip. Scales are not as accurate as a body fat test taken by being submerged in water. However, we are discussing EASY ways to measure progress, and most people do not have a giant tank of water in their bathroom. However, a body fat scale is still a great way to measure progress because despite the slight inaccuracies it will remain relatively consistent.

HOT TIP

People who track their calorie intake and exercise levels are twice as likely to succeed in their exercise goals.

Escalating Density Training

 Escalating Density Training (also known as "Escalating Intensity Training") is a solid concept that many personal trainers have been using for years because it is based on time based performance instead of focusing on quitting due to muscle fatigue - thus the focus is on muscle performance during a set time period. In the past personal trainers have been using this concept to train clients, without putting a cool name to the technique. The term Escalating Density Training was coined by personal trainer Charles Stanley and used it as a term in his fitness programs.

British commandos used the same technique during WWII while doing their speed-marches. Their goal was to see how far they could get on foot within a set period of time, all while carrying a 60 lb pack of gear on the backs. So while Charles Stanley may have coined the term, he certainly didn't invent the technique as a training method.

The method is actually pretty straightforward. The exerciser moves heavy weights, or the weight of their own body, in a quick period of time to boost overall power output.

Example #1.

Performing alternating squat and push up sets for 15 minutes and keeping a record of the number of reps performed. Then a week or two later the sequence is repeated and the goal is to increase the number of squats and push ups within that 15 minute time frame.

Example #2.

Doing Bicep Curls with 20 lb dumbbells for 1 minute. Count the number of times you did it. Then a week later attempt the same thing, but using 25 lb dumbbells and try to do the same number or even more in 1 minute.

Example #3.

Do as many jumping jacks as you can while listening to the Rocky theme-song "Eye of the Tiger". Count how many you did and track it for next time.

Example #4.

Go jogging and turn on your pedometer. After 15 or 30 minutes (you figure it out ahead of time) check the amount of steps you've taken on your pedometer. Try to beat that next time.

Example #5.

Flip a giant tractor tire end over end across a football field and count the number of times you managed to do it in a 5 minute period.

After completing a set of these exercises you then you take a break and do it again once you feel you are ready. Sometimes you don't do as well during the 1st set because you haven't warmed up your muscles yet and your metabolism is reacting more slowly, so the 2nd or 3rd set may actually produce your best results.

So it is basically Interval Training, with rest periods in-between intervals, and it is designed to build both endurance and muscle strength at the same time. You may only end up doing 2 - 5 intervals, so its not as long term as normal interval training, but your goal isn't to keep going until you are too exhausted to continue, your goal is to lift or do exercises for a specific amount of time and then each week you should be progressively stronger, faster and have a greater endurance.

This method offers the person the challenge of a numeric goal, and it's easy to plan workouts and track progress because you are aiming to increase both the number of reps, the amount of weight, or both simultaneously. Okay, only doing squats or push ups for 15 minutes seems quite ambitious, and BORING, and it is, but it will also be an intense workout if you do that 3 times in a single hour with 7.5 minute breaks between each set. 150-200 squats and push ups even without weights will cause plenty of soreness, at least at first. However, eventually your body adapts, weights are added and the muscle performance increases SIGNIFICANTLY!

Some key points of this system:

• Form is of utmost importance. If one workout you are performing bench press with perfect form, and the next with lazy technique, the purpose of this method is defeated. Not to mention that with so many reps proper form will prevent injury.
• Keep the exercises simple so you can use proper form without making things complicated.
• Active recovery in between workouts with cardio and stretching is highly recommended. 
• Drink and stay hydrated! Preferably Powerade or Gatorade or even a whey protein drink.
• Keep track of everything, including lower numbers during each cycle of exercises.
• Lift light at first with a weight that would fatigue at 10 reps. Do half if fatigued (5 reps) and alternate your exercises. Keep repeating this cycle for the 15 minutes.
• The next workout the only goal is to do more reps!

Doing Escalating Density Training is tough and takes discipline to complete the full fifteen minutes if that is your goal but once you get the hang of it, you will look forward to these workouts and tracking your progress!

Strength Training After 40

The Benefits of Strength Training

• Builds Bone Density
• Reduces the risk of osteoporosis
• Reduces risk of diabetes
• Reduces risk of heart disease
• Prevents Injuries

Strength training for people over the age of 40 also reduces the aging process by toning the muscles, improving posture and balance, gaining energy, stamina and achieves an overall revitalization in appearance - resulting in a more youthful looking you.

Some people also falsely believe that strength training will not help them to lose weight, or will make them muscle-bound - confusing weight lifting for bodybuilding. The truth is, strength training burns a lot of calories so it can be just as effective as cardio, but as you get older strength training becomes more important because some cardio exercises like hard running can be hard on the joints, including the knees and ankles. Thus for mature people strength training is a safer alternative as it is less likely to result in injuries.

It also makes your body look good after weight loss through training and a good diet has been achieved! Adding muscle promotes a healthier (and faster) metabolism, which will effectively de-age you as a higher metabolism increases the amount of Human Growth Hormone (HGH) in your system.

Even if you don't have any history in strength training, anyone can start, at any age! Just start small with a pair of 5 or 10 lb dumbbells. If you are not sure how to strength train, hire a personal trainer. Having a personal trainer, even for a few sessions to demonstrate exercises and create a program to follow on your own, will be very helpful to get started.

Once you're seeing progress then you will see all the benefits strength training can do for you.

15 Faster and More Effective Exercises

Are you looking for some highly effective exercises you can do while on vacation, as part of your morning exercise routine or just because they're frugal? Here are 15 exercises that don't require much equipment, take very little time but are highly effective because they take more energy to do.

Medicine Ball Wood Chop

Instead of doing a warm up that targets only legs, the wood chop targets the upper body and core as well. If you don't have a medicine ball you can use a football, basketball or even a heavy book instead.

Stand with feet slightly wider than shoulder width apart and hold onto a light-to-medium medicine ball (five to six pounds). Bend knees and hips, dropping into a squat as you bring the ball down to touch your left foot, shin or knee, depending on your level of flexibility. Rise up out of the squat as you simultaneously rotate and raise the ball up and across your right side, as if throwing it over your right shoulder. Do two sets of 10 on alternating sides.

Jump Squats

"Jump Training" activates fast-twitch muscle fibers, which we lose over time. This explosive move is also very cardiovascular and, therefore, burns more calories than normal squats.

Stand with feet hip-width apart; lower your butt towards the ground until your heels start to lift off the floor -- keep your back flat and eyes straight ahead. Pause briefly and then jump up quickly, fully extending your legs. Land softly on your mid-foot and roll back towards your heels. Start with 10 to 15 jumps.

Step-Ups Plus Another Move

Adding an upper body move or a second leg exercise to a step-up increases the challenge. Choose one of these:

Add a shoulder press. Hold onto dumbbells (five to eight pounds) and perform the step-up. At the top of the movement press the dumbbells overhead before stepping back down. Repeat.

Add a glute-toner. Perform the step-up and kick back the second leg before stepping back down. The kick activates the glutes and the core because it requires stability.

Alternating Front and Back Lunges

Using both legs makes the move more functional; it mimics how you move in everyday.

Hold a pair of dumbbells at arm's length next to your sides, palms facing in. Step forward with your right leg and slowly lower your body until your front knee bends to 90 degrees. Pause, rise up and step back to return to starting position. (Note: Keep your back straight and avoid leaning forward with each step.) Repeat with left leg. Alternate legs for 15 reps.

Fitness-Ball Leg Curl

Add a dynamic component to your hamstring workout by swapping the leg curl machine for a fitness ball.

Lie on your back with legs extended, lower leg on an exercise ball. Extend arms out to sides. Raise your hips up off the ground by pressing down on the ball with your lower legs and heels until your body forms a straight line: shoulders, hips and ankles should line up. Roll the ball towards you by bending your knees; pull your heels toward your butt. Allow your feet to roll up on to ball. Slowly lower to original position by straightening knees; repeat 12 to 15 times.

Seated Calf Raises

Standing raises only work the outer calf muscles. The seated version works the flexor muscle group deep in the calf, which stabilizes the ankle (better for walking in high heels!) and helps prevent ankle sprains.

Sit on a chair or bench with toes rested on a step or ledge in front of you -- heels should be on the ground and the step should be high enough for you to feel a stretch in your calf muscle. Place dumbbells or a barbell across your thighs near the knees added resistance. Hold the weights in place with your hands as you raise your heel off the ground, squeezing your calf muscles. Pause and slowly lower heels back down until you feel a stretch. Repeat 12 to 15 times.

Core Pushups

Adding instability activates the core and oblique muscles.

As you do each pushup, bring one knee up to the opposite elbow between each rep. Or, use a fitness ball as another core-activating alternative: Kneel in front of a fitness ball, drape yourself over the ball and walk out on your hands until the ball is under your shins and your body is straight -- do not let your back sag. Lower your upper body towards the floor into a pushup by bending your elbows out towards the sides, then pause and push back up. Repeat 12 to 15 times.

Incline/Decline Bench Presses

The chest muscle has a fan-like appearance so, although you can't completely isolate one area, changing the angle of the weight bench shifts the emphasis on the muscle.

Increase the incline to emphasize the shoulders and upper part of the chest. Perform chest presses on a decline bench (head lower than your feet) to put emphasis on the lower part of the chest. (Note: Decline presses are not recommended for women with high blood pressure, as this increases blood pressure in the brain.)

Seated Rows

Seated rows - on a machine or with tubing anchored into a door hinge - works the entire back and is better for shoulder and spine function.

Sit with your back straight and knees slightly bent and extend your arms in front of you, gripping the handle of the device or tubing, which should be parallel to the floor. Pull the handle towards you by driving elbows back and squeezing your shoulder blades together (avoid shrugging) until the handles touch your abdomen. Pause and repeat 12 to 15 times.

Hammer Curls

Neutral wrists in the hammer curl places more emphasis on that nice muscle that runs along the outside of the upper arms - giving shape to your arms.

Do them like regular bicep curls but don't rotate your wrists. Start with arms down to your sides, palms facing in towards your body. Keeping hands in this position, bend your elbows as you bring your hands up towards your shoulders, keep thumbs facing up; repeat 12 to 15 times.

Overhead Tricep Extensions

Mechanically, kickbacks are not a very effective exercise, as it does not hit all parts of the triceps. A better, more effective way to work the triceps, involves an overhead extension.

Sit or stand holding a dumbbell behind your head. Both hands should be wrapped around one end of the dumbbell - Make a triangle with your thumbs and forefingers and wrap them around the end. With your upper arms on either side of your ears, elbows up towards the ceiling, slowly lower the dumbbell down towards the center of your back. Pause and slowly extend arms to the ceiling. Return to starting position; repeat 12 to 15 times.

Upright Rows

Lateral raises work the middle deltoid muscle of the shoulder. The upright row also works the important stabilizing muscles in back of the shoulder and upper back, which improves shoulder posture and function.

Stand with feet shoulder-width apart and grab a barbell in each hand, keeping them shoulder width apart. Slowly pull the weights up towards your chin. Elbows should flare out during the movement. Pause and slowly return barbell to starting position; repeat 12 to 15 times.

The One-Legged Plank

This advanced version of the traditional plank uses both abs and back muscles.

Position yourself on your hands and knees, shoulders directly over the wrists, extending your legs behind you so your body is parallel to the floor. Engage your core by drawing your stomach back and up towards your spine and hold. Without rotating your torso, lift your right leg an inch or two off the ground and hold for 10 or more seconds; slowly lower it to the starting position and switch feet. Alternate legs and repeat on each side. Do not allow your back to sag and do as many as you can with good form.

The Dead Bug

This exercise goes beyond just strengthening the lower portion of the rectus abdominis muscle (the "six-pack" muscle in front of the abdominal area) as in the reverse crunch. The dead bug strengthens the transverse abdominis, the main core muscle, as well as the obliques.

Lie on your back with knees bent, feet flat on the floor. Focus on drawing your belly button in towards your spine to stabilize your back. Bring both arms and legs off the floor; knees should be directly over hips and elbows bent, directly over shoulders. Slowly extend right leg and lower your right heel and back of the left hand towards the floor; tap floor lightly and alternate sides - it’s kind of like a backstroke. Do 12 to 15 on each side.

The Jackknife

The jackknife challenges not only the core and abdominal muscles, but the shoulders and chest as well.

 Kneel in front of a fitness ball and roll out over top of it, walking on your hands until you're in a pushup position with the ball under the shins/ankles (easier) or tops of the feet (harder). Keep your body straight, back flat and abs engaged. Roll the ball in, bending the knees towards the chest as you squeeze your abs. Keep all the movement in the knees; avoid pushing back with your arms; keep your back stable. Return to starting position and repeat 10 to 15 reps.

Aerobic Exercises the Better Bet

While it is important to do weightlifting if you want to maintain muscle tone, if your goal is to lose fat then cardio exercises is far better than resistance training, researchers say. And gets far better results.

The study in question was conducted by North Carolina researchers and is the largest randomized trial ever done to directly compare changes in body composition induced by comparable amounts of time spent doing aerobic and resistant training, or both in combination, among previously inactive overweight or obese non-diabetic adults.

So how did they do it?

A total of 234 previously sedentary overweight or obese males and females, ages 18 to 70 years of age, were enrolled in one of three eight-month supervised protocols: aerobic training (AT), resistance training (RT), or a combination (AT/RT). Of the total 234 overweight / obese people, 119 participants completed the trials and had complete data for the variables of interest for the study. The remaining 115 people gave up part way through.

The people assigned to aerobic exercises did so vigorously, at about 70-85 percent of their maximum heart rate. They exercised approx. 45 minutes three days per week throughout the study period.

The people assigned to weight lifting also exercised three days a week for a period of approx. 45 minutes, completing three sets of 8-12 reps on eight different resistance machines that targeted all major muscle groups. The amount of resistance was increased throughout the study to maintain a steady level of challenge as the participants gained strength.

The people who were assigned to AT/RT performed all the exercises assigned to both AT and RT groups, for a total of approx. 90 minutes.

At the end of the study each person was assessed for weight, body composition, waist circumference, cardiopulmonary fitness and strength compared to their baseline.

The researchers found that the groups assigned to aerobic exercises and aerobic plus resistance training lost significantly more weight than those that did resistance training only. In fact, some of those who did resistance training only actually gained weight due to an increase in lean body mass and didn't lose any fat weight.

Fat mass and waist circumference significantly decreased in the AT and AT/RT groups, but were not altered in RT. However, measures of lean body mass significantly increased in RT and AT/RT, but not in AT. The findings show that aerobic exercise is more effective in reducing fat.

Lean muscle mass increased with both RT and AT/RT, but not AT. Having the benefit to of both modes of exercise allowed AT/RT to decrease body fat percent significantly more than either AT or RT due to decreased fat mass combined with increased lean body mass.

Given the results it is clear that weight training isn't very effective at reducing fat. Cardio exercises is the clear winner when it comes to fat reduction, although a mixture of both is certainly advised if people want to both cut fat and gain muscle.

"If increasing muscle mass and strength is a goal, then resistance training is required. However, the majority of Americans could experience health benefits due to weight and fat loss. The best option in that case, given limited time for exercise, is to focus on aerobic training. When you lose fat, it is likely you are losing visceral fat, which is known to be associated with cardiovascular and other health benefits," says the lead author of the study, Leslie H. Willis, an exercise physiologist at Duke University Medical Center.

As a personal trainer in Toronto I must admit that there are some people in this industry who are pushing the idea that you can achieve all the results cardio can using weight lifting... but they don't have the science to support their claims, and it is, frankly, putting all of your eggs in one basket.

The clear solution is a mixture of both cardio and weight lifting, modified to a person's goals and needs. Because if you're only lifting weights and wondering why you aren't losing any fat, the answer becomes pretty obvious - Its time to do more cardio.

Three Exercise and Dietary Myths

Time to do some Myth Busting!

There are quite a few common misconceptions in the health and fitness industry. Here are three common fitness / diet myths that need to be debunked.

1. Eat a lot of protein to gain muscle = Myth

Protein is the muscle's building block, but its not the only thing muscles need. Protein helps to repair torn muscle tissue. You also need vitamins and nutrients from eating a balanced diet. Too much protein in a diet can cause dehydration, overwhelm the kidneys and stress the heart. Plus a high meat diet will make you feel plain crappy due to all the bacteria in meat, and won't give you the energy required for intense lifting sessions. Instead, aim for a balance of all healthy food groups.

2. Sweating means you are working out harder = Myth

Not true. Sweat is a mechanism used to cool the body, it doesn't burn much calories. The amount of work you can do DECREASES when your body is using some of your energy to produce sweat. Furthermore, energy is lost by sweating because it causes the blood supply to rush toward the skin and away from the muscles - resulting in more muscle fatigue. The heart responds by pumping harder, to replace the blood from the muscles. Too much sweating can also cause dehydration, heat stroke or collapse. Don't induce sweat. It really makes no contribution to fitness.

3. Eating food at night is more fattening = Myth

Your body doesn't tell the time. It doesn't care if you eat after 9 PM. This common myth comes from the idea that you won't have time to burn off food before bed. However, recent studies show that it's not the time you eat but how much is consumed in a 24 hour period. If you're eating within your caloric range, typically 1,800 to 2,000, then you are fine! Skipping meals and binging before you sleep leads to weight gain but if you can't eat a good meal until after work, it won't make you store any more fat than the people who eat their biggest meal for lunch. Besides, we burn fat all of the time, even when we sleep.

Sleeping burns 69 calories per hour. It is not a lot, but its handy to know.

Sitting and doing a minor task is approx 60 calories per hour.

Walking at 2 mph is 175 calories per hour.

Sleeping for 8 hours = 552 calories burned.
Sitting for 12 hours = 720 calories burned.
Walking for 4 hours = 700 calories burned.

Total 1,972

Note: All calorie estimates based on someone who weighs 155 lbs.

Thus it is possible that if you eat healthy and just walk 4 hours every day as part of your routine that you can maintain your weight. However many people don't actually walk for 4 hours per day unless its part of their job. Many people in North America walk less than 2 hours per day and spend most of their time sitting behind a desk, in front of a TV or computer, or behind the wheel of a car.

And if they're binging on food then their waistline will be ever expanding.

Just a single hour of intense exercising, only 4% of your day, however can make a huge difference. An hour long swim for example will burn approx. 450 calories alone.

Feeling Anxious? Rethink Your Diet

Anxiety is a natural reaction to stress but too much anxiety can become a debilitating condition and paralyze your ability to make rational decisions. As such certain food factors can exacerbate anxiety levels and have a negative impact on day to day living. Aside from yoga, meditation and exercise, there are several key dietary factors that could be helping or hindering symptoms of anxiety.

Dietary Changes for Anxiety

1. Switch to Decaf

Caffeine stimulates the nervous system, and too much of it can be overwhelming to your brain. It can cause nervousness and panic attacks. Caffeine is in coffee, tea, pop, and even chocolate. Reducing the amount of caffeine you are eating will show almost instant improvements for anxiety related restlessness and irritability.

In some cases some people may also have a caffeine addiction, which is itself the cause of the feelings of anxiety.

2. Cut Back on Alcohol

When people feel stressed they sometimes reach for a drink to "Calm their nerves." Unfortunately booze causes dehydration, insomnia and too much will just give you a hangover. Alcohol sometimes acts as a depressant that will bring out negative emotions in some people. The source of their anxiety could end up feeling even more exaggerated and ultimately, they wind up feeling even more upset both mentally and physically.

3. Eat Complex Carbs

When we're upset or anxious turning to comfort food is fairly common. Ice cream is a popular one if the comic strip Cathy is to be believed. Other xamples include chocolate, candy, potato chips, cookies, etc. The problem with simple sugars, aside from being having no nutritional value, is that they don't keep you full for very long, and cause a constant craving for more sugar. Complex carbohydrates such as whole grain breads, beans and legumes take longer to digest.So i nstead of picking up chips when you're feeling anxious prepare some veggies and hummus or even air popped popcorn instead.

I personally like carrot sticks and Jell-O in such situations.

Eating healthy and avoiding anxiety inducing things like caffeine and alcohol is the first steps toward minimizing anxiety. Or if you do consume those things also drink a lot of water to help minimize fatigue, headaches and stress, all caused by dehydration.

Exercise Motivational Quotes

"Spero Meliora is the family motto of the Moffat family. In Latin it means to reach higher, to strive for greater things. Such things are worth doing."
- Charles Moffat

"A healthy outside starts from the inside."
- Robert Urich

"I believe that how you feel is very important to how you look - that healthy equals beautiful."
- Victoria Principal

"I really believe the only way to stay healthy is to eat properly, get your rest and exercise. If you don't exercise and do the other two, I still don't think it's going to help you that much."
- Mike Ditka

"The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years."
- Deepak Chopra

"It takes more than just a good looking body. You've got to have the heart and soul to go with it."
-Epictetus

"The first step to getting the things you want out of life is this: Decide what you want."

"You only live once, but if you work it right, once is enough."

"Love the moment. Flowers grow out of dark moments. Therefore, each moment is vital. It affects the whole. Life is a succession of such moments and to live each, is to succeed."

"Life is just a mirror, and what you see out there, you must first see inside of you."

"Never have regrets because at one point everything you did in life was exactly what you wanted."

Alexa Ranking - CardioTrek in the Top 5000 for Toronto

Here is a bizarre yet interesting bit of news...

According to Alexa.com (a website which tracks the popularity of every website on the planet) Cardio Trek is in the Top 5000 websites for Toronto by popularity.

And the vast majority of those sites have nothing to do with exercise, which likely places Cardio Trek in the Top 100 Exercise websites for Toronto. Basically what it means is that for all websites everywhere, Cardio Trek is in the Top 5000 when it comes to Torontonians - and that is competing against YouTube, Facebook, Twitter, p*rn websites, etc.

I call that "successful local marketing".

Here is the actual text from Alexa:

Cardiotrek.ca is ranked #1,064,646 in the world according to the three-month Alexa traffic rankings. The site is relatively popular among users in the city of Toronto (where it is ranked #4,915). Visitors to the site spend roughly two minutes on each pageview and a total of four minutes on the site during each visit. About 68% of Cardiotrek.ca's visitors are in Canada, where it has attained a traffic rank of 20,861. Visitors to the site view an average of 2.3 unique pages per day.

So as exercise websites go Cardio Trek is becoming pretty popular - and I've only been working on it for 13 months. Initially I wasn't working on it much at all, but in September 2012 I started posting more often and it really took off in a hurry. For reference many competitor websites will have been up for years and would be jealous of the sheer number of visitors I get.

eg. I know of a rival company in Toronto that only gets 3 to 5 visitors per day (which is pathetic and shows a complete lack of advertising on their part), whereas Cardio Trek is currently clocking over 700 per day.

I chalk that down to two things:

#1. I give free exercise advice on the site. And everybody likes free advice. Including Americans, who are my 2nd biggest source of visitors and make up roughly 30% of my visitors.

#2. Before I was a personal trainer I was a SEO expert (and still am a SEO expert), which means I know how to promote things online. I still do SEO work for the real estate industry and a select number of clients. So not to brag, but I like to be good at my job.

So now I just need to set myself a higher goal and get in the Top 2500 for Toronto. Goal setting is a big part of both SEO and exercising and its good to know you can achieve it when you set out to do it. So to accomplish that I am going to make an effort to write more blog posts on the topic of exercise activities you can do in Toronto.

Making this blog I will admit does take a fair chunk of work. Finding ideas for regular blog posts, researching the topics, finding graphics or making fresh graphics... its all a lot of time sitting at the computer. But thankfully I have lots of exercise equipment in my home office so I regularly get up and exercise whilst churning out these awesome exercise oriented blog posts.

But not everyone has lots of exercise equipment (and footballs) laying around in their office so here is an amusing graphic showing a series of exercises you can do at your desk.

Update, January 8th 2013

Alexa.com has updated Cardio Trek's ranking to:

Cardiotrek.ca is ranked #974,612 in the world according to the three-month Alexa traffic rankings. The site is relatively popular among users in the city of Toronto (where it is ranked #3,449). Visitors to the site spend roughly two minutes on each pageview and a total of five minutes on the site during each visit. About 68% of Cardiotrek.ca's visitors are in Canada, where it has attained a traffic rank of 18,311. Visitors to the site view an average of 3.1 unique pages per day.

Update, January 17th 2013

Cardiotrek.ca is ranked #898,330 in the world according to the three-month Alexa traffic rankings. We estimate that 64% of visitors to the site come from Canada, where it has attained a traffic rank of 17,484, and it is relatively popular among users in the city of Toronto (where it is ranked #3,396). Visitors to Cardiotrek.ca spend roughly two minutes on each pageview and a total of five minutes on the site during each visit. About 10% of visits to the site are referred by search engines.

So already part way to that goal of 2500!

Update, January 28th 2015

So it has been two years since I have updated this post, but here is the good news:

1. As of yesterday Cardiotrek.ca has surpassed 750,000 visitors.
2. The website currently enjoys an average of roughly 1,450 new visitors per day. (43,697 visitors in the last 30 days.)
3. In the 2014 calendar year Cardiotrek.ca had 385,952 visitors. Avrg. 32,162.67 visitors per month or 1060.31 visitors per day.
4.  I no longer track Cardiotrek.ca's ranking in Toronto because Alexa.com has changed what free users can see. According to Alexa the website is now more popular in the USA, likely because of several posts which have gone viral in terms of popularity.
5. The top 3 most viral posts on Cardiotrek.ca are: 10 Ways to Trick Yourself into Burning Extra Calories, Nose Exercises Vs Rhinoplasty , and 20 Ways to Tighten Skin after Weight Loss
6. The most popular service provided by Cardiotrek.ca is archery lessons. Archery lessons in Toronto is currently so popular that it dwarfs all of my other services combined.

20 Ways to Tighten Skin after Weight Loss

The most popular blog post on this website thus far is one titled Weight Loss + Loose Skin, even though my later post Preventing Loose Skin During Weight Loss has more information on the topic.

I also wrote How to get Rid of Fat Lines as an expansion on that topic, as it goes hand in hand with loose skin.

The post below (are you listening up Toronto?) is the most expansive list of ways to get rid of loose skin that I've compiled thus far. Some of them I have already covered in the older posts mentioned above, but sometimes it is necesary to beat a dead horse (metaphorically, not literally!) in order to get your point across.

There are lots of ways to tighten skin after you lose weight, and many reasons to do so - mostly because its embarrassing and it looks bad. The real issue is that you've lost all that weight and you want to strut your stuff on the beach etc, but your loose skin is so unsightly after losing weight that you are too embarrassed to do so. You might even still feel bulky, and the culprit is that dastardly loose, sagging skin. So how do you tighten skin after weight loss, so you can fit into the clothes you want, and look as gorgeous and healthy and toned as you know you are?

Well keep reading because here are 20 Ways to Tighten Skin after Weight Loss!

#1. LOSE WEIGHT NOW!

If you haven't already lost the weight or are still in the process of losing weight, then keep at it. As we age, our skin naturally loses elasticity, but if you lose weight while you are younger you can prevent this problem from happening later. This means that the younger the age at which you lose weight, the faster your skin will rebound and reshape itself. So if you have a weight issue, lose weight now! The sooner you lose weight, the better the chances your skin will tighten on its own.

#2. SAY NO TO YO-YO DIETING

Yo-yo dieting is a big no-no. If you’re always gaining and losing weight, more than 25 pounds up and down each time, that’s ol' fashioned yo-yo dieting, and it is stretching out your skin like crazy. The constant growing and shrinking puts stress on your skin, so stop the yo-yo dieting. It is time to make some PERMANENT lifestyle changes, hire a personal trainer, hire a nutritionist if you have to and make permanent changes. Otherwise this problem will likely just continue since the only solution is kicking the habit and doing it long term.

#3. DON’T LOSE WEIGHT TOO QUICKLY

Slow and steady wins the race, and helps tighten your skin during weight loss. Aim to lose 2 lbs per week. No more! Your skin tightens slowly, so help the natural tightening process by losing weight safely and slowly, too. Losing weight slowly using permanent lifestyle changes also helps prevent yo-yo dieting. So #2 and #3 go hand in hand.

#4. SCRUB AND SCRATCH

The reason using sea salt scrubs (or other body scrubs) helps tighten skin after weight loss is that they encourage increased blood flow, which in turn encourages healthy, elastic skin - and elasticity = tight skin! Which begs the question, would scratching and massages also help? Probably! Whatever the exact reason, it works for many people so try using a good scrub in the shower several times per week, up to twice per day, and see if it helps you!

#5. COLLAGEN CREAM

Another way to tighten skin and improve elasticity after weight loss is to keep it nourished with a collagen cream, one designed specifically to cope with loose, sagging skin. They can be expensive however, but well worth the expense if they work well. Some collagen creams won’t work for everyone, so ask family members or friends for recommendations before you invest any products. (And don't pay attention to paid reviews online. Look for first hand reviews.)

#6. MASSAGE THERAPY

Remember what I said about massages and scratching? A weekly massage therapy session can help tighten skin after weight loss - or the DIY solution, get your partner to scratch you all over once per week and see what happens. Why not give it a go? At best, it will help tighten your skin… at worst, you get an invigorating massage - and quality time with your partner. ;)

#7. SEAWEED WRAP

You can also get a seaweed wrap at a local spa, and maybe go back every 6 to 8 weeks to enjoy its other benefits. Find a spa near you and check out the online reviews. Are their clients as happy or do they have negative reviews? If they don't have a single negative review they are probably worth the try.

#8. WEIGHT TRAINING

You may have used weight training to help you get to your goal weight, but if not, it’s time to add weight training or increase the amount of weights you are lifting. The extra muscle girth will help give your skin a tighter appearance. If you are still losing weight doing weight training 3 times per week will help keep your skin tight and you won't end up looking overly buff or masculine (that only happens with steroids). Simply add weights to your workout three times a week, because building toned, lean muscle under your skin will help you look tighter and sexier!

If weight training isn't your thing you can also do exercises or sports that use either your body weight or use resistance training - such as getting archery lessons or taking up boxing.

#9. DRINK WATER + COLD SHOWERS

Healthy skin is hydrated skin. Some people even argue its best to drink 64 ounces of water per day to help keep skin healthy and happy. Plus if you’re drinking that much water, you’re not drinking soda or coffee. Caffeine dries out your skin and prevents proper sleep (and sleep increases your skin's softness / elasticity). While you are it you should also avoid hot baths or hot showers. Hot waters robs your skin of moisture, whereas cold water moisturizes your skin. Ever noticed how your fingers look like prunes after being in a hot bath too long? That is the hot water stealing moisture from your skin and stretching out your skin in the process. Whenever possible try to take cold showers. Hot water strips away natural oils which moisturize and nourish your skin.

#10. PRACTICE YOGA OR STRETCHING

Yoga will help you relieve stress, be more flexible, lose weight (at 175 calories per hour!) or maintain your current healthy weight, and even help your skin rebound after weight loss. Being more flexible will stretch your skin out and give it more elasticity, encouraging your body to tighten up that skin in the process.

There are plenty of yoga studios in Toronto so you have no shortage of places to choose from, or you can even do yoga at home by subscribing to various yoga channels on YouTube.

#11. BE PATIENT

A lot of these things require patience. It won't happen overnight. Maybe you've had significant weight loss and your skin will take up to six months to tighten to the new, slender you. If you lost a LOT of weight it is going to take awhile. Be patient and if your skin doesn’t rebound immediately, keep in mind that it may take a little time. Set realistic skin loss goals, encourage your skin to tighten up by treating it well and pampering it and your skin will return the favour.

#12. DO CALISTHENICS

Calisthenics are great for building lean muscle, great for your heart, and they’re also good for tightening skin after weight loss. Add calisthenics to your weekly routine, up to three or four times a week, and enjoy jumping jacks, push-ups, windmills, etc. Combined with stretches or yoga and you will see faster results.

#13. EAT LEAN PROTEIN

Adding lean protein to your diet will also help tighten skin after weight loss. How? First of all, it helps build lean muscle, which will make you appear more toned (and goes well with weight lifting and calisthenics). Lean protein also contains the collagen and other nutrients your skin needs to stay elastic. Consuming lean protein or whey protein after a workout will help boost the muscle-building effect.

#14. AVOID HIGH-FAT FOODS

Foods that are high in fat are a dieter’s worst nightmare. First they can wreck your diet. Second, they do your skin no favors and threaten you with yo-yo dieting. Try to avoid foods that are high in fat and only treat yourself on rare occasions.

#15. FIVE SERVINGS OF FRUIT AND VEGGIES

The USDA recommends we eat five servings of fresh fruits and veggies every day, to give us nutrients we need, and to help us maintain healthy weights. However fruits and veggies have a high water content and lots of nutrients, which your skin needs to rebound. So its a bit like taking a multivitamin. If you are getting enough water and vitamins your skin will rebound faster.

#16. AVOID SULFATES

Sulfates are used in lots of body washes, soaps, and shampoos because they’re good, cheap cleansers and they make for lush lather. However sulfates can also over-dry and irritate skin, stripping it of vital moisture and making it less elastic. Shop around for sulfate-free products. L’Oreal, Oil of Olay, etc. Look for quality moisturizers.

#17. DON’T TAN

The tanning process is horrible for your skin and dries it out, especially when using a tanning bed to boost your melanin. You might think it makes your skin look smoother and healthier, but it doesn’t. Wear sunblock with moisturizer in it when you’re outdoors, and be patient about getting a tan. (Besides, loose skin will create funny looking tan lines...)

#18. RINSE AWAY CHLORINE

Excess chlorine from swimming pools and hot tubs can dry out your skin, making it less elastic, and less likely to rebound after weight loss. A quick solution is to wash your hair and skin with club soda. I know, weird, but it apparently works really well against chlorine. If you swim to keep fit, be sure to shower immediately after, and use cleaners designed to remove chlorine and moisturize your skin. Also, remember that you don’t need HOT water to rinse chlorine away, use warm water or even cold water instead, which will also help keep your skin hydrated.

#19. DRESS THE PART

Even the skinniest girl can have a "muffin top" out the top of her pants if the jeans she’s wearing are too tight. Wear clothes that fit better and don't try to squeeze into pants that pinch your skin. You will still be the same size, but at least you won't look ridiculous by trying to wear clothes that is too small for you.

#20. CONSIDER SURGERY

This should always be your absolute last option.

If all of the above tips fail to tighten your skin after severe weight loss (eg. losing 200+ lbs) and you’ve waited six months since you dropped that last pound, you may want to consider surgery to remove the excess skin. Losing an extreme amount of weight can often mean you have a lot of excess skin. With surgery, there are risks, but for some, those risks are outweighed by the benefits. Talk to your doctor before deciding anything.