WEIGHLOSS MYTHS

Here’s a few myths about losing weight.

”skipping meals is a good idea to lose weight”!

false! Skipping meals lowers your blood sugar and makes you hungrier. Thus you will eat much quicker and and consume more bad food choices. It’s best to eat smaller more frequent higher protein amounts of food. This will keep you satisfied and less blood sugar spikes.

“You can spot reduce certain areas of your body”. Totally false. In my over 40 years as a fitness professional, you can do 200 sit-ups a day and still not lose that spare tire! Fat is lost evenly across your whole body. You can’t spot reduce. Best way to lose fat is through strength training with aerobic exercise and most importantly is eating small smart meals higher in protein and lower in sugars.

For best results, get Mike Peluso and train with him. Your health and flexibility will thank you!

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Another great article from Elite Fitness..Dieting myths!

1. Cutting out carbs and sugar is the best way to lose fat.

The truth is if you want to lose body fat, the only thing you must cut down is your calories. Removing a food group or macronutrient in any sense (low-fat, low-carb, low-sugar, whole foods only, no dairy, etc.) creates limitations on what you can eat, therefore initiating a caloric deficit by default. The only reasons you should remove a food completely are if you have an intolerance to it, are placed on a specific medical-related diet from a physician, or if a food can be a trigger for you (i.e., binging). Other than that, there really is no reason to cut out major food groups or macronutrients.

Cutting carbs does not have magical fat loss power; it simply creates a caloric deficit that could have been created without cutting carbs as well. The one benefit I do like about lower-carb or carb-conscious advice is that the American diet is filled with too many carbs in the first place. So, when folks cut down on carbs, it actually brings them down to a healthier/more ideal intake, but not necessarily true low-carb or keto, for that matter.

However, what I don’t like about this advice, other than there being no credit to a caloric deficit, is that it creates a restrictive mindset and labels an entire macronutrient as bad. This mindset, down the line, is going to create an unhealthy relationship with food and staying low-carb forever is very unsustainable for most people. They will eventually consume carbs and feel like a failure.

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Not cutting out specific food groups or macronutrients and simply shooting for a caloric deficit gives a more flexible and abundant approach to fat loss. You don’t have to necessarily give up anything, just decrease the amount in which you consume it.

This method might not sound as sexy, but it works long-term and that is where people fail. Our country doesn’t have a weight loss problem; we have a weight maintenance problem. When we do lose weight, we can’t keep it off! And a lot of that has to do with the method in which we lost the weight in the first place.

2. You should do a cleanse or detox to kickstart fat loss.

The reason why this advice is so popular is because folks who did a detox or cleanse may have noticed pretty rapid weight loss in the first week or two. This is exciting, right? Well, notice how I said weight loss, not fat loss.

Most cleanses and detoxes simply just make you shit and piss a ton. They are filled with diuretics, magnesium, or various herbs that just make you shit. So you aren’t losing body fat at all — just fecal volume and water weight. This does not stimulate fat loss, either. It might make you excited because the scale went down, but it is not fat mass you are losing. As long as you have regular bowel movements, a cleanse or detox is neither necessary nor helpful to lose fat more efficiently.

Also, the “toxins” in your body are not keeping you fat. If your liver works, let it do its job. It does not need a $50 supplement to come to the rescue. Now, if you are experiencing chronic bloating, consult with your doctor.

WATCH: I am Vincent Dizenzo

Cleansing over and over again is not the answer. You could be dealing with an autoimmune disorder, a food allergy, IBS, hormonal imbalances, etc. So instead of repeatedly using a self-cleanse from Walmart, speak to a physician and get your shit together — literally.

3. You should train for a marathon.

I hear this advice given a lot especially when I speak to new clients during our initial consult. Now, I am not saying training for a marathon or any endurance event is bad! If it is a bucket list item for you, by all means, have at it!

However, when we look at fat loss, we want to go about it efficiently and effectively. Research and science show us how the body responds to certain training methods over time, so we can use this information to provide our bodies with the appropriate stimulus for our goal.

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The main problem with performing moderate steady-state cardio over a long period of time has to do with how our bodies adapt to that type of training from a physiological level. The reason long-distance running is less favorable as a fat loss tool is that our bodies easily adapt to moderate steady-state activity and we become more metabolically efficient over time. I speak a lot on this point in a past article, “Are You a Prius or a Ferrari?” Becoming more metabolically efficient allows us to burn FEWER calories for the SAME amount of workload over the course of time.

I mean, think about it. From a survival standpoint, how long do you think our species would have survived if we constantly burned more calories consistently for the same amount of work? Metabolic adaptation is a survival mechanism.

Knowing this, we can be smart about how we train to keep us as inefficient as possible, which means burning more calories with less adaptation. So when cardio is added as part of a fat loss phase, High-Intensity Interval Training (HIIT) seems to work best for most people overall because our bodies do not adapt to it as quickly which we have seen in research.

To be clear, we adapt to everything to an extent — even HIIT. But with HIIT, we have more longevity with our inefficiency. Granted, your fat loss progress should mainly be coming from your nutrition; however, sprinkling in some HIIT over time usually puts the icing on the cake and helps us get the job done.

Furthermore, I find that fat loss can absolutely be achieved efficiently when someone pays attention to their Non-Exercise Activity Thermogenesis (NEAT) levels. This is the unsung hero of fat loss. NEAT refers to your daily activity that is not sleeping, eating, or exercising. For example, this could be yard work, cleaning, fidgeting, typing, taking the stairs instead of the elevator, etc. Increasing your NEAT levels over time adds up and can be the difference between reaching your goals and not.

We do not burn as many calories during a workout as we think, so increasing NEAT levels is huge, and it doesn’t require us to recover like HIIT does. So don’t be lazy and think your workouts are the only activity you need in a day.

4. Just eat healthy! You don’t have to track calories, silly.

Last but not least, this is probably the worst advice of all. Granted, we don’t live in the healthiest country by any stretch, but from my experience, I don’t have clients knocking on my door because they are eating complete shit; they are usually just eating too much. It is very common for me to have clients eating what their perception of healthy is, and still be overweight.

READ MORE: The Basics of Macronutrient Tracking

The most efficient way to learn about what intake your body needs is to track and measure. You can bash macro and calorie tracking all you want, but in reality, all tracking is just data! You simply learn how your body responds to a specific intake (stimulus), and with that information, you can make changes to elicit the result you want.

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Say you track macros and calories for a month and see on average your weekly caloric intake was 3,500 calories and your weight stayed the same. Sweet! You now have a starting point!

We can gather from that information that 3,500 calories keep you at maintenance, so if you want to lose weight what do you do? Decrease calories to initiate a deficit. You do not have to decrease by much, either; slow and steady wins the race. Usually, for a male, I will make an initial decrease of around 500 calories, and for a female, typically around 200 calories.

Now, this varies strongly person to person, but overall, you can get away with bigger jumps with a male since they are typically eating more calories to start with. However, for women, I tend to drop things a little less aggressively, and for some women, I will need to actually increase their calories at first before we even initiate a fat loss phase.

It is all very individualized, but what tracking does is give you direction. Would you travel across the country with no GPS and zero clues on how to get there? No! So why would you use that logic for fat loss? Macro and calorie tracking is simply a map to your destination.

There is plenty of bullshit advice out there, so who knows, maybe I will write a Part 2! But for now, this is a good start, and I hope this steers you clear of the zealots and fitspos out there spitting this shit advice.

Before I end this article, I want to share a few resources with you where you can find solid advice. First of all, elitefts.com. Our athletescoaches, and columnists all know what they are talking about, so listen to them.

Second, the International Society of Sports Nutrition has FREE peer-reviewed research on their site (sportsnutritionsociety.org) about strength training, nutrition, body composition, performance, and more. You name it, and they have it.

And lastly, Examine.com is a solid resource for supplementation. You can

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Stay Motivated

If cooler weather leaves you inside more often than you like to be, pay attention to those extra calories. Still get outside for a fast walk, run with an extra layer of clothes. Better to be a little cooler than to be too hot. Add a couple more sets or reps and less rest time in between sets to keep up the calorie burning and fun.

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How is Exercise Different Between Men and Women ?

     There are some differences to be aware of between men and women when it comes to training. It doesn’t effect how you would go about training, just a heads up.  When training in a hot environment, women tend to have a higher surface area to body mass ratio. This allows more heat to be evaporated, hence, better cooling.  

     Men have a higher sweat rate. This is great for better cooling but it leads to greater fluid loss.  Men need to make hydration a top priority.  This increased sweat rate is mainly due to increased testosterone, causing sweat to occur quicker than estrogen.    

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      Increased amounts of testosterone in men leads to greater gains in strength and muscle size. Women have about two thirds the muscle size as men do.  Women have more estrogen than men, but the estrogen can be important for endurance events. 

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Why Get A Personal Trainer To Begin With ?

       There are many reasons why you might want to hire a personal trainer, the most popular reason is to get in better shape. This could mean anything from losing weight to building muscle and anything in between.  The better question is why you need to train with Mike Peluso rather than attempting to reach your goals without professional assistance.  Three top reasons are; education, safety, and accountability are most important.  Since starting my pro career, 1983, I have held many accredited certifications and have the experience of helping you achieve your goals in the safest, efficient programs in the shortest amount of time. Safety can be taken two ways, spotting you in an actual session, or designing a safe program according to your physiological status (everyone’s physical capabilities are different). Exercise selection and using the proper amount of weight are vitally important.   Accountability is crucial for results and is critical for people whom struggle to make it to their exercise session regularly. When you know you have an appointment, I will be there waiting for you and knowing you will be charged if you don’t show up, reduce the probability you won’t bail on our session. One of my favorite coaches once said,” a mediocre program completed 100 percent is far better than a fantastic program completed 50 percent.”  Showing up consistently is one of the most critical aspects of improving your fitness goals.

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What’s Better: Working Out Fasted or Fed?

It’s commonly thought that working out on an empty stomach can lead to more fat loss due to fat being used as fuel for exercise. The theory is that the overnight fast causes lower stored glucose levels which makes your body shift energy away from carbs in favor of fat. This is not fully supported by science. There is conflicting evidence supporting both sides of the argument.  

Mid your working out in a faster state, energy levels should be taken into account. Without food for any length of time , this effects low  blood sugar levels and is detrimental to performance and it’s unlikelythat your exercise output would be at optimum levels had you have eaten a meal prior to training, this has been shown through research. Another study shown the perception of eating food prior to exercise with a placebo resulted in better performance compared to water alone.  If your in a situation where food isn’t plentiful, this shouldn’t persuade you from not exercising. A fasted workout is better than not working out at all. It is a small difference in outcome.

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https://www.elitefts.com/education/tempo-training-exercises-for-glute-development/ Great article for tightening your glutes

Hi. Merry Christmas and happy new year!!  Here’s a great article on developing your glutes and strengthening your posterior.  These movements are supplemental exercise to the “king of all exercises”, the squat!  We used these exercises in special forces and collegiate sports, and along with the squat, these movements are to be used by people to spice up your routine.

 

New trainee to Mike Peluso, has already squatted more than her body weight, excelled in her federal law enforcement physical tests and continues to drop body fat and body weight!   

Think Out of the Box

be creative in your workouts, especially if you are a tactical athlete (Marine), or a first responder, bored housewife ! Throw on a weight vest or change the plane of an exercise.  In this picture doing a variation of the push-up on Bars to change wrist position with a little more core activation by use of elevated feet and weight vest.

Have fun!! 

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Exercise Smart Outdoors in Summer

Firstly Hydrate!  Make sure you drink plenty of water or mix it with some Gatorade or fresh fruit.  

Workout early in the morning before peak heat and humidity.  Get a good warm up for your neuromuscular systems can expect some stress.  Get the heart rate up for that internal stretch of capillaries and muscle fibers.  Feel free to ask questions for me online.  Online training and nutritional guidance is available to set you up for success and help guide you through proper nutrition.   

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Exercise without your personal trainer

Having your trainer come to your home your gym or going to trainers studio, is great motivation for you to get up and start moving.  When on vacation or a non- trainer day, you can do these basic exercises to add or maintain your strength, flexibility and your pump. 

on vacation or a bike path, put water in your back pack and hike.  Set a goal of 30 mins and just walk.  Walk for more time if you like and get more results.   

on vacation or a bike path, put water in your back pack and hike.  Set a goal of 30 mins and just walk.  Walk for more time if you like and get more results.

 

On the beach!  Do some crunches, flutter kicks, mountain climbers, and pushups.  The sand adds natural resistance and fresh air helps recovery and sunshine adds that calcium .

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THE EPIDEMIC OF OSTEOPOROSIS

Osteoporosis is at epidemic proportions.  Fifty percent of women over age 50 and 25 percent of men will break a bone due to osteoporosis during their lives. This is not just an old persons disease ! We are seeing more people under age 50 being diagnosed and it is of concern to women and men whom can have brittle bones too. 

         The most effective exercises for preventing osteoporosis and working with those already diagnosed with this disease are weight bearing, resistance training, balance, posture, stress reducing exercise and impact exercise.   

   A safe osteoporosis exercise routine consists of weight bearing exercises for 150 minutes per week. By adding strength training, body weight or hand weights will stimulate bone building cells, improve balance, coordination and agility.  Strength training increases bone density because when muscle contracts, it pulls on the bone. A strong muscle will increase its strength and mass around the bone.  Falls cause fractures, weight training increases balance, agility and strength adds Insurance to combat Kyphosis. Kypjosis effects balance, posture and these symptoms are also corrected through weight bearing exercises. The picture below is a client in a semi private class of whom is over 55.  Consistency breeds success and strength and thwarts the process of osteoporosis.  Call for more info and on line training is available as well as in person training.

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BETTER THAN CRUNCHES

 Be creative and use resistance.  You can try doing med -ball slams, forward, side to side , slams from the Russian twist movement.   

Barbell sit-ups are also a good alternative and a great warmup for shoulders and thoracic cavity prior to bench pressing, squatting, etc..   

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Recover From Your Workouts

Protein!!!  The key is to get at least 20 grams of protein within 60 minutes after your workout.  Use a combination of whey and casein so you have a fast and slower absorption of the nutrient.    

Protein also will help replenish your energy systems in your cells.  

A perfect reduction of body fat.  This client dropped 6 lbs in eight weeks!!  

A perfect reduction of body fat.  This client dropped 6 lbs in eight weeks!!  

TROUBLE STAYING FIT?

A workout buddy may help you stay focused. Sometimes a solo walk or bike ride may clear your mind, but a workout partner can help you stick with your routine.  

Recent studies indicate workouts with a squad or small group or with a trainer twice per week elevates your estrogens and testosterone for women and men.  

Semi private workouts with Mike Peluso in a private studio or outdoors!  

Semi private workouts with Mike Peluso in a private studio or outdoors!