Fitness 101

The Secret To Maximum Fat Burning

Sean — Tue, 15 May 2012 05:53:11 +0000

By: Sean Millhouse, Houston Personal Trainer Those rich foods can be irresistible, can’t they? We all love them, and sometimes we feel like we deserve them. But if you overdo it, it shows! So one of the most common questions I’m asked is, “how can I burn the most fat in the least amount of time?” Here’s how… Get up 30 minutes earlier 3 days a week, have a cup of coffee (coffee increases your metabolism—but just one cup, you don’t want your heart racing), get on your stationary bike, treadmill or any other cardiovascular exercise machine, and do 25-30 minutes of low intensity exercise. By low intensity, I mean you should keep your heart rate at about 60-65% of your maximum. If you don’t know how to calculate your maximum heart rate, I’ll explain that to you on in a second. It’s important that you don’t eat anything before this exercise, just have one cup of coffee (if you like). Here’s why you shouldn’t eat first and why this “secret” technique works so well for maximum fat burning… As you eat during the day, your body stores the energy from the food (called glycogen) in your muscles for future use. It does this so that you always have a ready supply of energy for activities like walking up the stairs or carrying the groceries inside. In fact, you have about 20 minutes worth stored in muscles for immediate use. When you sleep at night, your body uses up this reserve of energy. So when you wake up and start doing some cardiovascular exercise, you start burning body fat almost immediately. Isn’t that awesome!!! Let’s Recap: 1. Get up 30 Minutes Earlier in the Morning 2. Drink 1 Cup of Coffee, But DON”T Eat 3. Do 30 Minutes of Cardiovascular Exercise For More Information If you are looking for a Houston Personal Trainer…give us a call at (281) 860-7644 for more information. We can discuss our fitness and nutrition coaching programs, the types of services we offer, and how to determine if you’re the type of client we work with.

Preparing For The MS 150

Sean — Mon, 12 Mar 2012 21:07:47 +0000

There are thousands of people gearing up for the annual MS 150 Ride coming up in April. The majority of the riders will finish the ride. And quite a few of those people will be very sore for several days if not a week afterwards. However, if you prepare for the ride properly…you will finish in style. You may even be ready for a Century the following weekend. Below you will find some tips on how you can best prepare your body for the grueling task of riding the MS 150. Several of our Personal Training clients here in Houston have used them to make their ride the best ever. Nutrition Tips: Eat a balanced nutritional diet that includes as many fruits and vegetables as possible, plenty of lean meat, poultry, and fish, and small amounts of nuts and dried fruits. Make the foundation of the diet a variety of complex carbs (fruits, vegetables, and whole grains). Some of our Personal Training clients throughout Houston follow a lower carbohydrate meal plan. However, this is not the time to be eating a low carb diet. Eat adequate calories to support training. Under-eating during the day can lead to feeling fatigued on the bike. Schedule meals in advance Become sensitive to energy needs Consume calories before, during, and afterthe cycling workout or event. . . . Before- Fuel with complex carbs at least 1 hour before (ex. oatmeal or bagel w/ peanut butter) . During- If exercising longer than 1 hour, you need carb-replacement of 30-60 grams each hour. Sports drinks, juices, bars and gels can enhance performance and prevent hitting the wall. . After- Consume a high glycemic index food within 15-30 minutes after exercise. (ex. Large banana) Follow this with complex carbs combined with protein within 2 hours of exercising. (ex. Chicken breast and baked potato) Hydration: Drinking adequate amount of water is very important to your performance. Our Personal Trainers suggest you should drink approx. ½ your body weight, in ounces, of water per day. (ex. a 200 lb. person should drink 100 oz. of water per day). Limit the amount of caffeine you drink, as it is a diuretic. You should also increase salt intake before a long ride. A good electrolyte replacement drink will come in handy during the ride. In addition, when riding you should follow the ACSM’s guidelines: Drink 2 cups of cool fluid 1 hr. before riding 6-12 ounces every 15-20 minutes during exercise 3 cups per pound of weight lost after exercise Strength Training: This should be done to strengthen the muscles and improve posture. This is a sample plan that we recommend for our Personal Training clients in Houston. The following exercises should be performed 2-3 days per week (ex. TTH or MWF). Exercise Sets Repetitions Squats 3 12 Lunges 3 12 Leg Raises 4 10 Donkey Kicks 3 12 Push-ups 3 12 Ball Rows 3 12 Bridge 3 Hold 20 seconds each Superman 3 12 Foam Rolling and Stretching: Can...

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5 Proven Strategies For Weight Loss In The New Year!

Sean — Wed, 28 Dec 2011 10:44:07 +0000

By: Sean Millhouse, Houston Personal Trainer Alright, we’re about to hit January…how are your New Year’s Resolutions coming along? Is everything organized? Are you ready to retire? Have you lost those 20 extra pounds? Sounds a little far-fetched, doesn’t it. Well, that’s exactly what resolutions are. They are statements that we make at the beginning of each and every year, and unless they are accomplished in January…we put them back in the closet for next New Year’s. I can’t do anything about your organizational or financial needs, but I can help you with your health and fitness goals. Right here and now, I am going to share with you 5 things. These 5 proven, winning strategies will help you achieve those health and fitness goals that you have set for yourself time and time again. Make no mistake though. These will not be easy…especially if you are entrenched in lazy and self-defeating behavior. But if you incorporate one or all of these 5 tactics for at least 30 days, you will start to see some progress. Then it just becomes a matter of time. One day you will look back and wonder why you hadn’t done anything sooner. So, without further delay… 1. Take the stairs- you may think this sounds too simple, and you’re right. But think of how many times a week you are in a building or mall. Just by taking the stairs on a more frequent basis, you will start to burn more calories. Let’s say you burn 50 more calories by taking the stairs. And let’s assume you do this 4 times a week. That comes out to 28,800 calories per year more that you would burn. That’s a whopping 8 lbs. of fat that would not be on your body right now. 2. Eat 2 snacks a day- by you eating 2 small snacks (less than 150 calories each) between meals, you will naturally speed up your metabolism. This proven technique will help curb your appetite and help sustain your energy level throughout the day. In fact, this same style of eating is encouraged by the American Diabetics Association. A good example to demonstrate my point, is the difference between two animals. A pig gorges itself 1-2 times a day, and you know what a pig looks like. And then there’s a lean and muscular horse…which grazes throughout the day. Which one looks better to you? 3. No Starches after 4pm- unless you plan on some intense exercise in the evening, you do not need to eat starches this late in the day. You see, starches (if not needed) will be stored as unwanted body-fat for later use. And since most people after 4pm are driving home, watching TV and going to bed…it’s just not necessary. 4. Family Walk after dinner- what a great way to spend some family time…not to mention burning some excess calories. By doing this activity, you will be creating new and healthy habits that your family will appreciate for...

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Thanksgiving Fitness Survival Guide

Sean — Tue, 22 Nov 2011 10:02:12 +0000

By: Sean Millhouse of Fitness 101 Bootcamp in Spring, TX Worried about the holidays coming up? Think you are going to blow up like a balloon? Well, I hate to say it…but you could be right. Thanksgiving Day marks the day when most people fall off the fitness boat. But with a little flexibility in exercise and nutrition preparation, you can easily stay on track with your health and fitness routine. With holidays looming around the corner, time is always a precious commodity. So the first thing to go is the 1 1/2 hour trip to the gym. But wait…who said it has to be that long. For a few weeks or even a couple months, you can change up some things in your exercise routine to accommodate the hectic lifestyle that the holidays bring. Try some of the following tweaks to your daily regimen: · Circuit Training- This is one time when Curves has the right idea. The idea is that you pick 7-8 different total body strength exercises. Warm-up first for 5 minutes on a bike or treadmill. Then do 1 set of 15 reps on each exercise with little or no rest in between, and perform 3-5 minutes of cardiovascular exercise after each cycle. Perform 2-3 cycles and then cool down. Total time spent should be 30-45 minutes. Then leave and spend time with your family. And this is just as effective for men as it is women. · Split Strength Routines- This is for those who are trying to build muscle. Split all of your muscle groups up, for example: Chest & Shoulders, Back, Biceps & Triceps, Quads & Abs, Hamstrings and Calves. Do 1 group per day. And Pick 4-5 exercises total for each grouping. Do 4 sets each of 12 reps. Spend no more than 30-45 minutes, and then get out. You will be so pumped, you may want to keep this routine. · Cardio Interval Training- Cardiovascular exercise is usually one of the most time consuming components of a fitness routine. Instead of doing the traditional 45-60 minutes, try dropping down to 20-30 minutes. The key here is increasing the intensity! If you are a walker try 3 minute intervals, where 1 minute you are jogging then for 2 minutes you walk. Do this 8-10 times. And watch the sweat drip! · Time of Day- If you simply must workout for a longer period of time, then you will just have to get up earlier. Instead of working out in the evening, wake up an hour earlier before the family and get your exercise done. It will jumpstart your day. Eating healthy is always a big challenge during the holidays. 1 serving of a typical Thanksgiving Dinner can easily contain over 2000 calories. Ouch…makes you think twice about seconds. Try to adhere to these tips and you can limit the damage: · Keep healthy snacks readily available- Things like raw almonds, unsalted pretzels, fruit, vegetables and graham crackers are very nutritious and low...

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5 Steps To Irresistable Thighs!

Sean — Tue, 09 Aug 2011 05:39:45 +0000

By: Sean Millhouse, Houston Personal Trainer The thought of having lean, sexy legs sounds appealing… doesn’t it? Just think what your significant other would say (or do). Or how about a jealous friend or sibling. Wouldn’t that be a great thing? There is nothing nicer to look at than a person that has a pair of toned thighs! So how do you achieve this great feat? Well let me tell you… First, and foremost, you have to incorporate strength training into your routine to develop the muscle tone. If you are not doing this now…start! You should begin with bodyweight type exercises. Add exercises like lunges, squats and step-ups into your leg routine. Once you master 3 sets of 15-20, then start holding dumbbells. Do this 2-3 times per week, giving 1-2 days of rest in between each leg workout. You should have a professional fitness trainer observe you to make sure your form is correct. Second, you should add variety to your 4-5 cardio sessions per week. Start with changing the type of exercise you are doing. Instead of always walking/jogging, try cycling. You can also change the intensity of your cardio workout. One day you can go for distance, the next you should go for speed. By doing this, you will ensure that the leg muscles are being challenged in new ways. Notice the improvement yet? Next, you need to ensure that your body is being fueled properly. If you do not consume enough calories, your body will hold onto it’s body fat stores. Which makes it almost impossible to show off those toned thighs. So, you should be consuming 5-6 small meals a day. And each meal should be spaced about 3 hours apart. By eating the small frequent meals, you will give your metabolism a much needed boost! You also need to be sure you are hydrating your body correctly. If you drink too much caffeine (Starbucks addict) or not enough water, your body will retain water. And this will also make it difficult to reap the rewards of your hard work. To be certain you are properly hydrated, drink half of your body weight in ounces per day (of water). So if you weigh 150 lbs., drink 75 ounces. Be aware that this does not include what you should drink during/after exercise, or if you drink caffeine. Finally, to be sure that your thighs stay looking good, make sure that you stretch them regularly. Because walking with a limp is not very sexy! It is a good idea to stretch during and after exercise. But, be sure not to stretch before warming up, because it is possible to injure yourself. You should perform 3-5 different stretches for the legs, holding each for 10-15 seconds. Here’s the recap: 1. Start Strength Training 2-3 times per week 2. Vary your Cardio Sessions 3. Eat 5-6 small meals a day 4. Drink plenty of water 5. Stretch during and after exercise For More Information If you are looking...

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What To Look For In A Personal Trainer

Sean — Tue, 09 Aug 2011 03:24:48 +0000

By: Sean Millhouse, Houston Personal Trainer One of our trainers, of course! But in case you can’t work with one of us, here is a list of things you should look for in a personal trainer: - Ask about training. Is this individual certified by a nationally recognized group, such as ACE, NSCA or ACSM? - Inquire about experience. Passing an exam is one thing, but how much time has the trainer clocked in the gym with clients? Did he or she have to demonstrate practical skills to receive certification? Has this individual worked with other people with goals or issues similar to yours? This is particularly important if you have specific health concerns, such as heart disease, asthma, osteoporosis or injuries. - Check references. Were other clients satisfied? What didn’t they like? - Ask yourself whether this person seems genuinely interested in you. “They shouldn’t approach you from a cookie-cutter mentality,” says Cedric Bryant, chief exercise physiologist at ACE. A good trainer will ask about your medical history, including past injuries, and goals, and then develop a program tailored specifically for you. - Determine if each candidate’s personality and style suit you. Do you like this person? Are you comfortable with him or her? - Find out what they charge. Rates vary greatly — anywhere from $35 to $100 or more an hour — based on location and the trainer’s experience. - Beware the trainer who tries to diagnose or treat illnesses or injuries or who recommends fad diets. A great trainer knows when to refer to a doctor or registered dietitian. - Don’t automatically judge a book by its cover. Sure, you would expect a personal trainer to work out regularly and look healthy. But bulging biceps or taut thighs don’t always equate to proper know-how. For More Information If you are looking for a Houston Personal Trainer…give us a call at (281) 860-7644 for more information. We can discuss our fitness and nutrition coaching programs, the types of services we offer, and how to determine if you’re the type of client we work with.

Top 6 Fitness Myths and The Truth

Sean — Thu, 21 Jul 2011 07:02:31 +0000

By: Sean Millhouse, Houston Personal Trainer A poll of Fitness Professionals was taken to discover the Top 6 Fitness Myths that are heard by mislead consumers. Here they are with the truth explained (by me): 1. Women who lift weights will get bulky muscles. Most women do not have the genetics to look like Arnold. Generally, the women you see who look like this have taken some form of illegal steroids. What a shame. 2. Spot reducing is possible. Again, genetics play a huge role in how your body looks. You can do crunches until you drop, but you won’t develop “6-pack” abs until you do cardio. As a general rule of thumb: the first place fat started accumulating, will be the last it will burn off…Sorry! 3. No pain, no gain. This will only lead you to an injury. There is a difference between pain and burning. Pain is bad, and generally would occur in or near a joint. Burning is good, as long as it is in the muscle you are working. Feel the burn! 4. Exercise requires a hefty time commitment. Sure, if you have the time to spend 2 hours a day in the gym you can. But who does? You can easily perform an effective exercise routine that will only take 30-60 minutes. And this can be done 3-4 times a week. So, if you do the math that only 1.5 – 4 hours a week. Not bad…huh. 5. If you exercise, you can eat whatever you want. This just isn’t true. First, food is fuel for the body. It’s like putting bad gas in your car…at some point it will break down. Second, eating fatty and sugary foods will conceal your hard work at the gym. Why would you do that? 6. There’s a magic bullet (quick fix) out there somewhere. When you find it, please let me know. We can patent it and make trillions of dollars together. No seriously, this is just wishful thinking. It is like anything else in life, you have to work hard to receive the benefits. You can go and take pills, but as soon as you stop: guess what…it’s back! Or you can go and have liposuction, but unless you start exercising and eating healthy, the fat will come back and look worse than ever. Trust me on this one! For More Information If you are looking for a HoustonPersonal Trainer…give us a call at (281) 860-7644 for more information.

7 Tips For Eating Healthier At Restaurants

Sean — Sat, 16 Jul 2011 06:56:54 +0000

By: Sean Millhouse, Houston Personal Trainer Dining out and eating healthy seem like contradictory terms. The average restaurant meal contains 1,000 to 2,000 calories and 50 to 100 grams of fat – and that’s without bread, drinks, dessert of appetizers! It’s no wonder that more than half of all Americans are overweight. But there are some things you can do. Here are 7 steps to take the next time you eat out. 1. Decipher the fat. Ask your server how the dish is prepared. Ask for sauces and dressings on the side; and meats to be grilled. 2. Don’t say cheese. Cheese is a great source of calcium, but it’s high in fat, containing between 6-10 grams per ounce. Ask your server to go easy on the parmesan. 3. Skip the salt. Chefs love to use the saltshaker, since it enhances the foods flavor. Ask for soy sauce or teriyaki on the side; and for no added salt or MSG to be used in your food. 4. Downsize your portions. A recent study shows that sit-down restaurants are using bigger plates. Ask your server for a to-go box. When you get the meal, eat half and save the rest. Or you can split the meal with a companion. 5. Reject refills. Second helping of sugary beverages, bread baskets, and chips and salsa add up to plenty of extra calories. Ask your server to bring the bread or chips with the meal. You should also drink a low-cal beverage, like unsweetened tea. 6. Slim that sandwich. Ask your server for dishes labeled “light,” “low-fat” or “healthy.” Hold the mayo and ask for low-fat dressing on the side. 7. Dodge decadent desserts. While no one expects to get health value from dessert, nutritious sweets do exist (fresh fruit sorbets and chocolate covered strawberries). Ask your server to skip the dessert-tray routine, so you can order sensibly; and bring extra forks and plates to split them. For More Information If you are looking for a Houston Personal Trainer…give us a call at (281) 860-7644 for more information.

OUCH! I’m so sore!! – What is Delayed Onset Muscle Soreness (DOMS)?

Sean — Sun, 16 May 2010 04:00:16 +0000

By: Justin Yule (Guest Post) Owner of Fitness Revolution in Chanhassen, MN Here’s the scenario: Alarm goes off. Ugh, what the hell? It hurts to reach for the clock. Oh, my God! I don’t know if I can get up. Holy $#!^ it hurts to walk!! Uh-oh, I don’t know if I can sit on the toilet… Does any of that sound familiar? Ah, yes, good old next-day muscle soreness ? But, why does it happen and what can I do about it? Delayed Onset Muscle Soreness (a.k.a., DOMS) is the muscle soreness that occurs in the days after a challenging bout of exercise, a new exercise program or a dramatic increase in the intensity and/or duration of an exercise program. DOMS usually kicks in about 12 – 24 hours after the workout and lasts for 1 – 3 days. IT IS TOTALLY NORMAL. I’ve come across many clients who get a little freaked out by DOMS. They think they’re too out of shape or maybe exercise just isn’t for them. That’s not the case. Everyone goes through it at some level or another. Hell, I did some exercises yesterday I haven’t done in a while and guess what – I’m sore. So what the heck causes DOMS anyway? There’s actually not a 100% known cause, but there are some commonly accepted theories. The most agreed upon one is that DOMS is the result of microscopic tearing of the muscle fibers during exercise, particularly the eccentric (lengthening) portion of an exercise. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. In addition to small muscle tears there can be associated swelling in a muscle, which may contribute to soreness. Muscle Fibers after a bout of Intense Exercise Whoa, whoa, whoa! Muscle tearing? That doesn’t sound good. Actually, it’s quite normal and necessary in an exercise program designed to increase strength, build muscle, burn fat – in other words, an effective weight loss program. To be clear, we’re talking tears at the microscopic level, not major muscle tears like a torn bicep or pec injury. As a result of these microscopic tears, several good things happen that ultimately boost your metabolism, help you build muscle, burn fat and lose weight. With proper rest and nutrition (that’s why taking a high-quality multi-vitamin like Prograde VGF and using a post-workout shake like Prograde Workout is so important) your body will go into repair mode and rebuild the damaged muscle cells. However, they don’t just fix the tears and put everything back together. Instead, the body goes into an adaptive mode and builds the muscle fibers bigger and stronger so they can handle that same exercise stress if it occurs again. Proper Nutrition Will Speed Repair & Recovery Remember, more muscle equals faster metabolism, better fat burning and essentially a tight, toned, sexy body that looks great naked! OK. That all sounds good, BUT is there anything I can do about...

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