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SAGINAW — Saginaw residents have the chance to learn how to make the city a more pedestrian- and bike-friendly place.The Michigan Department of Transportation chose Saginaw for a free walkable audit on Thursday. The walk will begin at 8 a.m….
Monty Brown (Alpha Male) – Alpha 1 Fitness – The First In Fitness Training

Your fitness success stories?

I’m trying to decide weather or not to switch from a YMCA membership, or join a curves and do the circuit training (for weight loss). I currently do about 4 days a week of cardio and some weights, but I thought something like curves would provide a sort of personal training effect (because of their program) rather than me just doing my own thing at the ymca. I just can’t afford a trainer and I need to drop some pounds! Advice/suggestion, or success stories?
I am on a 1400-1800 calorie diet, and I drink plenty of water,I just need advise in the exercise dept.!! thx!

I don’t agree with curves because they give you 30 mintues to work out. It takes 20 mintues just for your body to reach a heart rate where you are burning Fat Calories..So your actually only working out for ten mintues.. Never understood their ideals.

I did it all on my own.

Here you go: This is from my own experience and what has worked for me. I have laid it all out for you so that others may have the success I have.

The perfect way to loose weight and monitor your progress is to use a calorie counter on a daily basis while you diet.

Energy In/Energy Out

Food Intake: 1,200 Per Day

One Pound equals 3,500 Calories

To loose one pound per day, You need to burn your food intake plus your one pound of fat

1,200 (intake) + 3,500 (Outtake) = 4,700 Calories Burn

You must burn at least 4,700 Calories everyday to loose one pound at least. It is very easy to go up and beyond 4,700 calories each day.

Best way to do this is to track your progress on a calorie counter monitor watch. If you do it by the numbers you can loose the weight. It is just a matter of changing the way you think about weight loss.

Once you start wearing your calorie counter you can see the numbers increase and you fill find yourself doing extra things in your day, like tapping your foot while waiting at the light in your car, chewing gum, singing out loud and so on onto of your workout routines. You begin to see that everything you do in your day contributes to the overall numbers needed to loose that pound.

Water Intake/Less Storage

Most people do not get enough water in their system. Water is your body’s principal chemical component, comprising, on average, 60 to 80 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.

Good Food

My favorite things to eat:

Avocado Wraps

Simple: Low Carb Tortilla, Half Avocado sliced, alpha sprouts, lettuce, soy bacon…Just wrap it up and eat. You can vary the things you put inside so long as you keep it to approx 4 or 5 items. You want to make sure they are fresh, low calorie and filling. Avocado and mushrooms can replace meats in your meal and still have great taste.

Special K Cereals are fantastic. They have that sweetness that one craves and is so good for you. Calories are low. Great for even just dinner.

First thing in the morning…A Glass of Chocolate Milk. Yup!! Chocolate Milk. We all crave that “got to have” item in the morning. Milk is the best thing you can have for yourself while working out. The chocolate (and you can use Carnation Instant Milk for this but I simply use Nestle dry mix) will give you that sweet “snack” that you need. If you give your body a little bit of it and its in a control way, you will not crave sweets and junk the rest of the day.

Lean Cuisines

Fantastic food! Each meal is approx 180 t0 380 calories per box. So think about your calories. 1,200…You can still have several of these meals a day and still be under your intake requirements.

It’s all about the numbers and watching what you take in and what you burn out. And you know what..If you go over your 1,200 mark for food intake…that’s okay…you simple up your total calories burned for the day by what you took it. So long as you burn off the over all calories to be more than your food intake. Just make sure you stick too it so you can reach your weight loss goals.

Fruits and Veggies

All you want on the schedule listed below.
Bananas are my favorite. They are very filling and can make a meal all on their own.

____

Vitamins

My favorite is ONE A DAY WITH ENERGY…I am in love with this vitamin because I am just like everyone else who loves those quick fix energy drinks. But what people do not realize is that energy drinks can contain 120 to 440 calories in just ONE Can. If you think about it..That is HALF of your allowed calories for food intake. The best alternative I have found is One a day with energy vitamin. Easy to spot, it is packaged in a green label bottle. Just One vitamin a day will give you as much energy as approx. 1 1/2 cans of red bull…WITHOUT the calorie intake.
WoW..now your making progress already because you have made more room in your intake calories for actual healthy food.

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Soda/Carbonation

Carbonation is terrible for your system because it bloats your stomach. And when your stomach bloats, your jeans just don’t fit. You can drop one pant size simply by NOT drinking any carbonated drinks all together..Take away the bloat and you have instantly just made it one pant size lower. Besides, Sodas dehydrate you and with that One a Day Vitamin, you won’t need the Caffeine in the soda and it will also cut out those extra calories that you don’t need.
So remove that soda and the energy drinks and just think how much calories you just instantly removed from your daily intake. I normally consume what…four sodas and two energy drinks in one day…that is a total of …. 900 calories. Of what??? Nothing…Those are horrible calories and calories that can be replaced by food which will fuel your body for your day and your workouts.

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Your Body

Your body is like a computer. You must program your body to do what it is suppose to do so it won’t crash and leave you with a virus. Your stomach is only the size of your fist. So think about it right now, Look at your hand and close your fist. Not very big is it. That is how much food you actually ONLY need to eat, each time you eat for every meal. If you eat anything more than that, you will stretch out your stomach which causes overeating and overweight.

What you need to do is eat every three hours, approx 5 to 7 times everyday around the same time. If you are always giving your body healthy and better food choices (the size of your fist) every three hours, your body will know you are giving it food. It will use that food properly. It will not go into starvation mode or store food away for later because it knows…it will get more in three hours. So what does your body do…it flushes everything out of your system because it doesn’t need it.. Now it knows…you wont’ forget about it and that food is on its way.

____

Walking Buddy

This is the best thing especially for woman. Get a walking buddy. One hour everyday. Just think about how much talking, venting and laughing two woman can do together while walking and yup, you guessed it…it just burns more calories and reduces your stress. You now are more relaxed because you can talk and free yourself of whatever is frustrating you while getting into shape.

:
By: My own experience/rivasj27

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i need help wit this plz its ( personal fitness) thank you; lotz?

11. The goal of _____________________ as part of the cool down is to relax the muscles and improve their maximum range of motion.
A. Easy breathing techniques
B. Static stretching
C. Light activity
D.Posing

B. Static stretching

C.Static stretching

C.Extension

A.Flexion

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I have some questions about personal fitness trainers…?

I’m getting a personal trainer soon for mass-gaining and muscle-gaining. So here they are, whoever answers these thoroughly gets best answer…

1.) What are some questions they might ask me?
a.) What are your goals?
b.) What do you do to exercise currently?
c.) Do you have any physical limitations or health problems?
d.) What is your diet like?

2.) How many sessions should I buy? – You need to work out for 30 days to give any routine a chance whether you are doing your own, or being trained by someone else. Just once or twice a week (it will take your own added efforts of course.)

3.) Is it worth it? – Absolutely. Many lack the knowledge and motivation it takes to make a difference. Not in a belittling sense. But as with any pursuit, a specialist is going to be able to provide you with much more in depth direction and attention. A trainer will push you, manage your goals and log your progress. The trainer will add a myriad of different exercises to your routine, and specifically tailor them to the result you want. You’ll also get advice on your diet as well, again, tailored to your goals.

4.) Do you know any specific companies or any personal training facilities? – Most gyms have personal trainers on staff or in house independants. Finding one won’t be hard. What you should do is find a gym nearby, and within budget. Then take the time to interview a couple of trainers. 1/2 of training is the chemistry between the trainer and the trainee. Look for someone who is geared toward the kind of training you are looking for. Muscle/ Mass building and weight training are pretty specific. So look for those types of trainers.

Good luck!

Jed Miller :: Personal Fitness Trainer :: Long Beach CA

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