Posts Tagged cardio

Jay’s “12 Week Fitness Challenge” Transformation!

Jay was told by his doctor that he was pre-diabetic in early 2011. This scared Jay, who had just lost two friends; both close to his age. Something needed to be done. Now. He had a consultation with a Doctor to talk about the Lap Band, but after some thought Jay wanted to try to lose weight the right way. I met Jay in February when he committed to a 12 week program that I am involved with, focused on motivating people to get into the best shape of their life. You can check this out at www.12wfc.com

Jay was just shy of  300 lbs when he started the program. He had lost a few pounds, but felt like he needed more help with his diet as well as his exercise. The 12 weeks flew by, and Jay proved himself to be a MACHINE!!! He never cheated on his diet and never missed an appointment with me. He was also diligent in his cardio assignments, which would change every couple of weeks.

Long story short, Jay’s hard work paid off. He sweat his butt off in the gym, educated himself about nutrition, stuck with our meal plan, and in a few short months Jay looks like a different person! In 12 weeks he lost 41 lbs (9% body fat!), gained muscle, and got word from his doctor that his blood sugar levels look great now! Jay signed up for the next challenge and has stayed consistent with all of his hard work. I can’t wait to show you all how great he has done…

Great job Jay! It has been a pleasure to work with you.


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Hey Cardio Queen! Grab a Dumbell!

Are you a “Cardio Queen”?

Well maybe you’re not THAT extreme, but do your workouts consist mostly of cardiovascular training? Not in any way do I want to discourage you from doing cardio- it’s good for you! I do, however, want to explain why it is not the most effective way to lose body fat…

Let’s start with the meaning of the word “cardiovascular”- It means “of, pertaining to, or involving the heart and blood vessels.” So… cardiovascular training works your heart (which isn’t exactly the largest muscle in your body).

Have you ever noticed that cardio gets a lot easier after just a couple of weeks? Your body is starting to become more efficient, which is good; but that also means that you will burn less calories while you are running, biking, etc… This brings me to my next point.

How many calories can you burn with cardiovascular training? It depends on how much time you have. It doesn’t take long for your body to cool down after cardio and get back to its old ways of burning minimal calories.

John, I need your help! Can you please tell me how I can burn more fat without adding more gym time? Resistance training!!!

As a personal trainer in Newport Beach, people ask me a lot of questions about this topic.

What are the benefits of resistance training? Increased strength, power, bone density, and fat burn (to name a few). Resistance training is also used in Physical Therapy to strengthen the muscles and tendons that support your joints.

Resistance training burns more fat?! How? There are a couple of reasons…

You can burn the same amount of calories (or more) with circuit training as you can with cardio when they are done for the same amount of time. The difference is afterward. Your body has to spend energy to repair the muscles that have been damaged during your circuit routine. Don’t worry, you’ll be fine. These tears are microscopic, and they are why you get sore after a workout. Repairing this muscle tissue takes calories. Where is your body going to find the extra calories to repair your muscles? Your body fat! Whoo-hoo!

Now your body will add new muscle tissue (if you eat enough) in an attempt to stop any future muscle damage from happening. It is your job (and literally my job) to continue this cycle until you have gained the amount of muscle that you want. My friend, you have just turned your body into a fat burning machine! And ladies, don’t freak out. You won’t get buff. Trust me- if it were that easy, your husband’s push-ups would have him looking like Vin Diesel.

Quick example:

Pretend you are a 40 year old female (5’5″, 150 lbs).

In scenario A your body fat percentage is 35%

In scenario B your body fat percentage is 20%

In the first scenario, your body would burn about 1,327 calories per day, at rest. In the second, your body would burn 1,548 calories!!! That is equivalent to your body burning almost 1/2 lb of fat per week- AT REST!

By the way: both of these women go to the gym regularly, but their body compositions are very different. Can you guess which one of these ladies is the “Cardio Queen”?

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