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As personal trainers clients often ask, “Should I be lifting heavy weight? And, if I do will lifting heavy make me bulky?” The short answer is yes and no! If this has you curious, check out the article below by ACE fitness.
Why you should be lifting heavy
Insanity is often described as doing the same thing over and over, yet expecting different results. This definition could apply to many traditional fitness enthusiasts, who have followed the same workout program for years and wonder why they have stopped experiencing results.
The general adaptation syndrome describes how the human body responds to an exercise stimulus. There is the shock phase, when the exercise stimulus is first applied. This is followed by an adaptation phase of approximately eight to 12 weeks, where the body experiences its greatest response to the exercise stimulus. This leads to the exhaustion phase, when the exercise program stops having the desired effect. This is the basic science behind periodization, which is the practice of adjusting workout intensity on a regular, systematic basis to avoid plateaus.
One sure way to break through a plateau is to change some or all of the variables in the workout program. These variables include: exercise selection, intensity, repetitions, sets, rest interval, tempo (speed of movement) and frequency (the number of exercise sessions in a specific period of time). To stimulate almost immediate changes in your body, increase the amount of weight (thereby increasing the intensity) you use in your workouts. If you find yourself not making any gains or simply want a different exercise program, here are six ways using heavy weights can help you make the changes you want to see in your body.
1. Lifting heavy can cause muscles to grow.
Heavy resistance can recruit and engage more of the type II muscle fibers responsible for generating muscle force. When you lift a heavy weight, you may feel your muscles shaking. This is because your nervous system is working to engage more motor units and muscle fibers to produce the force required to move a weight. Type II muscle fibers are generally responsible for the size and definition of a muscle, so activating more of these fibers can lead help provide immediate results.
2. Lifting heavy improves intramuscular coordination, which is important for improving overall strength.
Intermuscular coordination is the ability of a number of different sections of muscle to work together to produce a movement. Intramuscular coordination is the ability of the fibers that comprise a particular muscle to work together to generate a force. Because it requires more force to contract a muscle, using a heavy resistance can improve the intramuscular coordination in a specific section of muscle, which will also help you become more efficient at generating strength.
3. Lifting heavy can help muscles get stronger without getting bigger.
Sarcoplasmic hypertrophy describes how the sarcoplasm of a muscle increases in size as a result of lifting weights at a moderate to high intensity for a higher number of repetitions (e.g., 10 to 15). Myofibrillar hypertrophy describes how muscle fibers become thicker and denser in response to strength training. Using heavy weights focuses on myofibrillar hypertrophy, resulting in muscle that is thicker and stronger, but not necessarily larger. When lifting an optimal amount of heavy resistance, you should only be able to perform five or fewer repetitions while maintaining good form.
4. Lifting heavy weights can help reduce your biological age.
If you’re over the age of 35, you should definitely be using extremely heavy resistance two to four times a week for periods of four to eight weeks at a time. When adult males hit their mid-30s, they will naturally produce less testosterone unless there is a stimulus that causes the body to produce it. Testosterone is a steroid hormone and is responsible for repairing damaged muscle fibers, which can increase the size and strength output of a muscle. Heavy resistance training is one type of stimulus that can cause males to produce testosterone and help increase bone density, both of which are important markers of biological age. Heavy resistance training can also help women over the age of 35 increase their levels of growth hormone, which is important for developing lean muscle and burning fat.
5. Lifting heavy can help increase your resting metabolism.
One pound of skeletal muscle expends approximately 5 to 7 calories a day at rest. Adding 5 to 7 pounds of muscle can increase your resting metabolism (how efficiently your body produces and uses energy) up to 50 calories a day. This might not sound like a lot, but over the course of a year that is a difference of approximately two-thirds of a pound of fat that you can burn while doing absolutely nothing.
6. Lifting heavy stuff makes you look really cool.
Which gives you bragging rights amongst your friends. The downside is that you will have more requests to help friends or family move furniture, but that’s just the price you have to pay for being ridiculously strong.
Using heavier resistance can be intimidating, because it is a lot harder and the applied force will cause muscle damage. (This is one of the ways that muscles grow; to learn more about muscle growth click here). One side effect of lifting heavy is delayed onset muscle soreness, or DOMS. If you have ever felt DOMS, you know how uncomfortable it can be. While it seems counterintuitive to perform light activity when you’re sore, it can help you recover quicker, which will enable you to do the higher volume of exercise necessary for building muscle and making changes in the body.
Machine training can be the safest approach for using extremely heavy weights. For best results, plan on using weights that make five repetitions incredibly challenging (you should not be able to do a sixth rep) and change your program after 10 or 12 weeks so that you’re changing the stimulus to your body. If you want to make sure that you get the best results from your time in the gym, considering hiring an Atlanta Personal Trainer to help adjust your program so that you are safe when increasing the amount of resistance you use.
Adapted from:
http://www.acefitness.org/acefit/healthy-living-article/60/6002/why-you-should-be-lifting-heavy
Summer eating doesn’t have to be stressful. In fact, you can enjoy the sun, sand, heat and treats without adding to your waistline you worked hard for. Here is a list of common nutrition mistakes that most of us are guilty of making at times, and easy ways to fix them so you don’t have to stress this summer:
1. The mistake: Eating salty snacks
The problem: Salty snacks (think processed snack foods, particularly those in packages such as chips, pretzels, cookies, etc.,) cause bloat as your body retains water to help to dilute the salt. The result is an unpleasant swelling in your belly, face and extremities.
The fix: Swap chips, pretzels and other snack foods for a satisfying bite that doesn’t come in a package. Think crunchy veggies and crisp sliced apples. Choose a lower-calorie dip such as hummus and, whenever possible, choose low-sodium varieties. Or try Greek Yogurt Veggie Dip for veggies. Consider dipping apples in yogurt or in a dollop of nut butter, or munch on a single handful of crunchy almonds with the apple slices. Try roasted chickpeas or air-popped popcorn or frozen grapes with an ounce of low-fat cheese.
2. The mistake: Drinking too much alcohol
The problem: Beach vacations and cruises tend to provide many opportunities to indulge in alcohol, especially sugary drinks such as margaritas and piña coladas. But one seemingly innocent 10-ounce margarita could set you back more than 500 calories, nearly a third of the total amount of calories many women who are hoping to lose some weight should consume in an entire day. And tropical drinks often have similar calorie counts. Alcohol also tends to make you feel hungrier, thirstier and less concerned about what you’re eating. This is a triple whammy that can make you quickly pack on the pounds.
The fix: First, start with a plan. Before you start drinking, decide exactly how many alcoholic drinks you’ll have per day. Ideally, women should aim for one drink per day, and men should aim for no more than two. Simply setting a limit can help prevent you from overindulging. To help you to stick to your limit, start with a calorie-free beverage such as seltzer, and then alternate alcoholic beverages with non-caloric ones. Also, try to eat a bit lighter, healthier meals throughout the day to balance out the added calories from the alcohol.
3. The mistake: Indulging in too many sweet treats
The problem: Sweet treats are typically packed with calories and are often high in fat, as well. And an equally large problem is that sweets don’t keep you full, while giving you an energy rush followed by a crash. Energy dips often result the need for a quick pick-me up and an increased craving for even more sweets, so you end up overeating, often on junk food.
The fix: Take advantage of naturally occurring sweets to satisfy your sweet cravings. Naturally sweet foods without added sugar (think: fruits and treats made with them) are typically much lower in calories than those with added sweeteners. Plus, sweets from fruits are packed with nutrients. As veggie-loving registered dietitians who have a sweet tooth that we work hard to keep in check, we’re all too familiar with the temptation to cool off with cold, refreshing sweet treats such as ice cream, frozen yogurt and slushes. Having alternative fixes is what saves us from getting in over our heads. Blended frozen fruit or combined with yogurt or nut milks work wonders. If you’re feeling especially motivated, try cooling off with a large glass of fruit-infused water. Otherwise, a fresh fruit smoothie including a cup of berries, yogurt and add-ins such as cocoa, cinnamon or ginger can turn the flavor up a notch.
4. The mistake: Indulging in too many sweet treats
The problem: Because you sweat a bit more in the warmer months, you need to be mindful to replace the lost water. When you don’t properly rehydrate, you may feel lethargic, as water is needed to create energy. You also mistake thirst for hunger and overeat when you really just need a glass of water.
The fix: Be sure to eat plenty of veggies (they hydrate you) and aim to drink roughly half your body weight, in ounces—and even more if you’re spending time outside. So, if you weigh 150 pounds, aim to drink about 75 ounces of water daily. The good news is if you aren’t a fan of water, a little bit of flavor from fruits or veggies can add both variety and some extra vitamins as well.
5. The mistake: Crash dieting
The problem: Crash diets provide far too few calories to maintain adequate energy levels and too few nutrients for good health, so they typically create fatigue, grogginess and crankiness after the first few days. Plus, most crash diets backfire when they’re over, creating a quick rebound to a higher weight than before the diet started. If crash diets are your jam and your go-to for looking “swimsuit ready,” it’s time to try something new.
The fix: Focus on eating healthy, well-balanced meals by filling about half your plate with vegetables and rounding out one-quarter of your plate with wholesome carbs such as fruits and whole grains, and the other quarter with lean protein such as fish, pulses (legumes), and low-fat dairy or other calcium-rich foods. This way you’ll weed out the foods that aren’t good for health and that pack on pounds, while consuming a lower-calorie diet that fills you with health-promoting nutrients.
Adapted from: www.acefitness.org/blog/5989/5-nutrition-mistakes-to-avoid-this-summer
LIVE LIFE FIT
CLIENT OF THE MONTH
Stephanie Aaron
June 2016
Stephanie has come such a long way in her time training at our studio. First thing you’ll notice about Stephanie is that she always walks in with a smile one her face and brings positive energy to each training session. Not only does she do a great job in the studio, but she also does a great job with her nutrition and workouts outside of the studio. Stephanie’s dedication to her workouts and nutrition has resulted in a total loss of 32 inches and her strength has gone through the roof! In a short four week period she increased her 1-rep max on bench, squat, deadlift, and push press by 10-35lbs. resulting in numbers of 110, 170, 150, and 75 respectively (who’s says ladies can’t lift heavy?!). She’s also been a great influence on her friends and getting them involved in exercise as well! Thank you for your motivation, encouragement and inspiration to others! Congratulations Stephanie on the progress thus far, keep it up!
LIVE LIFE FIT
Client of the Month
February 2016
We are proud to introduce you to our February Live Life Fit client of the month, John Dean! John, 33, has been on a path to success since the day he walked in the front door for his first session at Brad Kolowich Jr. Fitness Studio. In just four short months, John has completely transformed his body composition. With a goal of improving his overall health, wellness and physique, John has quickly seen and felt the success off his efforts and is still striving for more!
John has made a tremendous effort to go above and beyond what many of us would consider comfortable, as he wakes up before the birds to arrive early to his 6:00am workouts. John also consistently sticks around after his demanding workouts to complete extra high intensity interval training and core training on his own.
John’s amazing work ethic extends beyond our training studio. He tracks his caloric intake through MyFitnessPal on a daily basis and also sleeps in his basement on nights before training, as to not disturb his wife and three young daughters when he leaves for the gym in the morning. John’s current transformation is a true testament to his hard work, program adherence and lifestyle. Excellent job John! We are extremely proud of your efforts to Live Life Fit!
For us, the Fourth of July has always meant pool parties, watermelon, fireworks, barbeques and popsicles. As with most holidays, the fourth comes with its share of care-free attitudes, food celebrations and overindulging in heavy foods, which ultimately can make waistlines explode along with the firecrackers. Our clients admit that this is a time they tend to go a bit overboard. The good news is that while some of the food choices can be a real doozy for your summer beach body and for your health, if you simply concentrate on foods that are naturally red, white and blue, your meal will actually be lower in calories, artificial colors and in preservatives. You’ll also arm your body with the nutrients it needs to fight assaults from pollution, sun damage, stress and other toxins like alcohol, grilling carcinogens and less-than-healthy food choices.
To leave the BBQ feeling as good as new, ditch the items below—and their negative effects on the body—and replace them with foods that are naturally red, white and blue.
Most holiday foods (think fatty chips and burgers, creamy macaroni salads and rich desserts) are high in fat, calories, sugar and sodium, and low in nutrients. This means they ultimately damage your health and cause weight gain and bloat.
Foods high in salt increase blood volume, making you bloated. These foods also increase your risk for heart attack and stroke, increase inflammation, add more pressure to joints (making arthritis worse) and contribute to many other health issues.
Fatty foods are high in calories and lead to weight gain. They also take a long time to digest, so the food sits in your stomach for awhile, making you bloated. Plus, most of the fats at barbecues are saturated or contain trans fats, which are not good for your heart or your cholesterol level.
Sugary foods are also typically high in calories and they seem to weaken the immune system by reducing the ability of white blood cells to destroy bacteria.
Avoid fatty, high-calorie, salty and sugar-laden foods (such as the ones mentioned above) and instead choose foods that are naturally from the red, white and blue family—foods like berries, watermelon, tomatoes and cherries; bananas, mushrooms, pears and onions; and blueberries, blackberries, grapes, purple cabbage. (Check out all of the options below.) And then round out the rest of your barbecue with grilled, steamed and raw veggies and lean grilled protein (such as chicken breast or fish). And if you want a carbohydrate, go for fruit, corn on the cob, beans or whole grains.
Here’s why these red, white and blue foods can keep you healthy:
They fight damage and toxins. These plant-based foods are packed with antioxidants and anti-inflammatory compounds that help to neutralize toxins and prevent inflammation that leads to disease and accelerated aging. This damage can be caused by overdoing it on less-than-healthy foods and drinks.
They keep you lean and bloat-free. Typically packed with fiber, these foods are naturally low in calories. Fiber prevents constipation and helps keep you regular. After your body extracts nutrients from food, fiber (think all vegetables, fruits and high-quality carbohydrates like red quinoa, red kidney beans and navy beans) helps to flush out the remains (waste and toxins) from your colon to give you a flat stomach.
They are 80 to 90 percent water and provide potassium to restore normal fluid balance and work against sodium to flush bloat.
Instead of artificial colors and flavors, get your red, white and blue from these scrumptious and health-promoting beach-body friendly meals:
For the grill:
Instead of a cheese burger, try a Portobello Burger
Skinny Turkey Meatballs with Wild Blueberry BBQ Sauce
Barbeque Salmon
Homemade Veggie Burgers made with Red Peppers and Mushrooms
Chicken Caprese Sliders
Healthy alternatives to creamy, fatty side dishes:
Instead of classic deviled eggs, try Skinny Deviled Eggs or Skinny Egg Salad Sandwiches
Instead of Classic Mashed Potatoes, Try Cauliflower Mashed potatoes
Egg Salad Tomato Poppers
Strawberries and Feta
Skinny Creamy Artichoke Dip Bites
Balsamic Drizzled Roasted Red Pepper & Eggplant with Feta
Veggie Chips
Try these lightened up desserts:
Fruit & Cream Crepes
Coconut Fruit Pops
PB & Banana Frozen Pops
Lemon Wild Blueberry Mini Tarts
Fruit Tarts
Skinny Strawberry Mint Ice cream
Grilled Banana Split
http://www.acefitness.org/acefit/healthy-living-article/60/5499/a-4th-of-july-meal-that-won-t-sabotage-your/
LIVE LIFE FIT
Rachel Moler
June 2015
We’d like to introduce you to the June 2015 Live Life Fit personal training client of the month, Rachel Moler! Rachel has epitomized hard work and dedication this year.
While balancing 12-hour shifts at the local hospital and moving into a new home, Rachel still made time to pursue her goal of getting great abs–and check them out!!
Rachel has been training hard to get in the best shape of her life and currently holds the studio records for squat, plank and v-max! Rachel is now beginning to train for the Berlin Marathon, which will take place at the end of September. She will also begin training for triathlons in the near future. Keep up the great work, Rachel! We are extremely proud of your efforts to live life fit!
Eat and Exercise the Right Way, Away From Home
Vacation season is here! You deserve a break, after spending the last few months becoming a fitter, healthier you, right? While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits.
With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead.
Roadies
If you’re traveling by car, you’ve already spent a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially if you have kids:
- Pack a cooler full of healthy snacks, and even complete meals such as Fit Chow. Chopped veggies, fresh fruits, bottled water and LaCroix (my favorite), Greek yogurt, low sodium turkey/beef jerkey, air popped pop corn, and nuts/seeds.
- Don’t skip meals, and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. Plus, constant energy levels will keep you alert at the wheel.
- Avoid eating full meals in the car. Take time to stop, relax and enjoy your meal. This way, you can pay closer attention to your hunger and satiety signals.
- Plan exercise and stretching breaks as well. Just three 10-minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you’ll be more alert and energetic.
- Avoid coffee and caffeinated drinks. While they do give you a short energy burst, the drop when caffeine wears off can make you even more tired. For stable energy levels, drink plenty of water and eat healthy, whole foods that keep blood sugar levels from spiking and dropping.
- Be wary of fast food and roadside restaurants. If you have no other options, choose the healthiest possible items and keep portion sizes small. One way to avoid excess calories and fat is to hold the mayo, special sauces, cheese and dressings. Also opt for non-breaded and non-fried items and kid-sized portions.
Frequent Flyers
Despite appearances – a plethora of fast foods, snacks and lots of sitting around – flights and airports offer plenty of nutritious food and opportunity for activity, if you know where to look:
- Try to eat a healthy meal before you arrive. You’ll be less likely to munch on high-calorie snacks just because they’re around or you’re bored.
- If eating in an airport, it’s worth it to spend the time searching out healthy foods. Look for salads, fresh fruit, vegetable-based soups and baked chicken.
- While trekking through the airport, take every opportunity for extra movement. Use the stairs, pass on the people movers and carry your own luggage.
- Instead of sitting around before boarding the plane, use the time to walk. You’ll arrive early enough to fit in 15-20 minutes of walking, so take advantage of it. After all, you’re about to sit for an entire flight.
- Call the airline 48 hours in advance to see if a meal is offered. Typical in-flight dinners can have as many calories (over 1,000) as a fast food meal, and even more fat! Special order a diabetic, low-fat, vegetarian, child, or religious meal. Or, pack your own lunch to ensure you get exactly what you want.
- Flying can easily dehydrate you, so drink plenty of water. Drinking one glass per hour in flight will ward off dehydration and jetlag.
- It’s okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight.
Cruise Control
Cruises offer so many opportunities for fun and exploring. But they are also known for their rich, gourmet food that is available round the clock. You don’t have to totally deprive yourself to stay in shape. Moderation, along with participation in the many opportunities that cruises offer for fitness, will keep you sailing smoothly:
- At buffets, fill your plate only once. Load 50% of your plate with vegetables and choose small portions of other foods you want to try.
- If you splurge and eat a rich meal, try to balance it out with a healthy, vegetable meal. Eat lighter the rest of the day.
- If ordering dessert, don’t make it a daily habit. And when you do, split it with someone else.
- Most cruises offer a healthier “spa menu.” Order from this when you can. And, when ordering at any meal, be very specific about what you do and do not want. You can omit ingredients and specify how you want something to be cooked (steamed instead of fried).
- Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in the disco in the evening and play plenty of beach games when docked. Take a morning walk around the track while enjoying the sights and fresh air.
Staying Inn Shape
As the demand for healthy eating and exercising rises, hotels are responding to their guests. There’s no reason not to work out or eat right just because you’re away from home. Calling ahead and working with the concierge will help you find all the things you need to make your vacation a healthy one:
- When checking in, refuse the mini-bar key. Not only are the prices outrageous, but the choices are not the healthiest. Instead, find a nearby health food store or grocery and stock up on good-for-you snacks. If your room/floor has a fridge or microwave, you can also get enough foods to prepare healthy meals. If a coffee maker is all you get, buy instant soups or oatmeal and prepare them with the hot water.
- If ordering room service, be specific about what you want, whether or not it is on the menu. Most places will accommodate your healthy requests and substitutions.
Before leaving home, find out what fitness opportunities the hotel offers. While most will have a pool, others may offer tennis, walking paths, bike rentals and full gyms. Then, pack the appropriate clothes, shoes and gear. - If your hotel does not have a gym, ask if they are affiliated with a nearby local gym. Many will offer day passes at a discount for hotel guests.
- Ask the concierge about healthy restaurants, markets, parks, trails and maps.
Design your own hotel room workout. All you need to pack is some lightweight, cheap equipment: resistance bands, a jump rope and a sticky mat. Most bands will come with illustrated exercises. You can also do push-ups, crunches, lunges, squats and triceps dips on a chair. - Remember to pack walking shoes, a swimsuit, exercise equipment and loose, comfortable clothing. And with all that time in the sun, don’t forget shades, a hat and plenty of sunscreen.
It’s worth the time it takes to plan ahead for a healthy trip, but be realistic. You probably won’t lose weight on vacation, but maintenance is possible. Remember, vacation (like exercise) should be fun! Try new things, sightsee on foot, go rock climbing or surfing, and definitely enjoy the good food without total deprivation. Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of memories and souvenirs, not extra pounds.
Adapted from,
Nicole Nichols
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=231&page=3
Amanda Santiago
April 2015 Client of the Month
We’d like to introduce you to the April 2015 Live Life Fit client of the month; Amanda Santiago! Amanda, 24, has been training at Brad Kolowich Jr. Fitness Studio since August 2014. As a producer for Fox Five Atlanta, Amanda works long, and scattered hours each day. Her work day begins around 4:00 AM and often doesn’t end until 8:00 PM. For the last eight months, on her short break between work shifts, Amanda has committed to getting in two personal training sessions a week at the studio, as well as four additional cardio sessions on her own. In the past eight months, Amanda has NEVER missed a session! Perfect attendance is just a small glimpse into the dedication and motivation she puts into reaching her fitness goals. Combined with a consistent workout schedule, Amanda has logged and monitored her customized nutrition plan on MyFitnessPal. Since August of last year, Amanda has lost a total of almost eight inches, completely transformed her body composition and in March reached her goal weight! Congrats Amanda on all your hard work and thank you for being a source of positive energy and inspiration for us all at Brad Kolowich Jr. Fitness Studio!
5 Reasons Couples Should Work Toward Their Goals Together
Just a few months ago on New Year’s Day, we resolved to actually keep our resolutions…for real this time. We all do this. We start strong out the gate, but then willpower withers as we approach the late winter months and nearing of spring.
Why is this?
Is it because those ubiquitous and delicious Cadbury Eggs are just too tempting? Maybe.
But more likely it’s because we try to reach our goals alone, when really we should be recruiting our significant others to join us on our journey towards health and wellness!
Emotional support is vital for reaching your goals.
One of the keys to long-term behavior change is making your goals as attainable as possible, so having the support of your significant other is an important factor in successfully reaching those goals. It’s no surprise that couples who commit to changing together are oftentimes more successful than those who don’t work towards goals together.
Here are five reasons you and your partner should go for your goals together:
1. Partnership – By working together as a team to reach a common goal, your relationship is instantly strengthened. Stronger teamwork = stronger foundation.
2. Support – Committing to change of any kind includes both struggles and obstacles. Having a partner to help you face and overcome each challenge is a huge advantage.
3. Soundboard – As you embark on this journey together, you will continue to learn together. Sharing ideas and tips for what works and what doesn’t will help you stimulate each other’s minds.
4. Accountability – Having someone in your corner will hold you responsible for staying on track. They’ll also have your back, which is simply the best feeling there is.
5. Celebration – You know what’s better than celebrating your accomplishments? Both of you celebrating both of your accomplishments—together!
*There is no better person to coach you through this than one of Atlanta’s Top Personal Trainers at Brad Kolowich Jr. Personal Training! If you don’t have a significant other to join in your mission, find a colleague, relative or close friend to recruit and get started! Brad and his team of trainers will guide you on this journey and help you see the results you’ve been desiring.
Adapted from: http://www.acefitness.org/acefit/healthy-living-article/60/5291/5-reasons-couples-should-work-toward-their/