Fat Burning Zone Myth

11 08 2010

Highway to the Danger Zone!

If you’ve ever used a cardiovascular machine at a gym, you are probably familiar with the above graphic.  This colorful box is a target heart rate zone chart.  You  jump on a cardio machine, look at this handy guide and by simply matching your age to your goals find the perfect heart rate to work at to achieve the results you want.  Sounds good in principle but in practice it is very flawed and is misunderstood in the world of fitness.

My first problem with the chart is that most of them get their information from old research originally used for cardiac rehab patients.  The heart rates listed on these charts can be off by as many as 20 to 40 beats per minute depending on the population.  According to this chart, yesterday I was in the danger zone numerous times during a bike interval workout but I’m still here typing this blog, none the worse for wear.

My second and main problem with these charts is the “Fat Burning Zone”.    In my opinion this area of the graph has done many exercises a disservice by preventing them from working up to their full potential.  Let me explain.   It is true that your body will burn a higher percentage of  fat calories in this zone.  (So maybe it’s not a myth, but a mislead!)  The problem is that at this low-level of effort you burn very few calories.  So in the end you’ve burned a high percentage of fat, but very few calories which isn’t very efficient.

You are better off working harder for less time.  See my post on Interval Training for a full description of how to do this and the benefits of this style of exercise.  When you work harder, your body uses a lower percentage of fat for its energy needs and gets more from carbohydrate stores.  But since you are working harder you burn exponentially more calories and a higher number of fat calories.  Keep in mind this is a simplified explanation of a more complicated process you get the idea.

The target heart rate zone charts also don’t consider post exercise energy consumption.  After most forms of exercise there is a period of time that the body will continue to burn calories at a high rate.  With low intensity “fat burning zone” exercise this time period is very short.  At higher intensities you body will continue to burn fat well after you’ve finished the activity.

So for your own good get out of the fat burning zone and see if you can get your heart rate up a little higher so you can get better results faster.  As always, this information is geared towards healthy individuals with some exercise background.  If you have any pre-existing conditions check with your doctor as higher intensity training may not be right for you at this time.


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Categories : Behavior Change, Equipment, Exercises

Smaller Plates = Smaller Waistlines?

19 07 2010

Pass the Carrots Please....

I read this post today on www.coreperformance.com and had to share it with all my readers.  If you want an easy way to lose weight, then put all your food on smaller plates!  Here is the post:

Switch to Small Plates

Joe Kita June 30, 2010

A month ago when I committed to eating every meal from 10-inch plates or 6-inch bowls, I was skeptical. Although there’s a significant body of research showing that downsizing dinnerware promotes portion control and weight loss, it seemed gimmicky.

But I stuck with it and, before long, the experiment gained momentum. My smaller dinnerware led to smaller silverware, which led to smaller glassware, which ultimately culminated in trying to eat drive-thru fast food in a SmartCar. In the end, I weighed in 4 pounds lighter for the month without having changed any other aspect of my diet. That’s right, I didn’t reduce fat, cut carbs, or swear off sweets. I simply used smaller implements to eat.

In the 25 years I’ve been reporting on health, this is one of the easiest, most effective small changes I’ve ever encountered for weight loss. In fact, I’m not going back. Everybody else in my house is doing it, and our big plates and bowls have now been relegated to the same cabinet as the Ginsu knife, Slap Chop, Fry Daddy, and other long-discarded kitchen items.

If you’re considering giving it a try, here are some things to keep in mind:

It’ll make you a more mindful eater. This was actually my top goal for the month—to slow down my shoveling and be satisfied with less. And although I still have a way to go to achieve this, it’s a great start. The more mindful you become of what you put in your mouth, the less you’ll struggle with weight control.

It’s easy to get carried away with the concept. You can take this strategy in all sorts of directions. Use smaller serving spoons in casserole dishes. Reach for smaller knives to spread cream cheese and butter. Grate your cheeses. Slice steaks and other meats into smaller pieces. Buy kids’ sizes of packaged food. A downsizing mindset is contagious.

Beware of tapas restaurants. At first glance, these trendy establishments where you share a variety of appetizer-size dishes seem to perfectly mesh with the small-plate strategy. But I found it’s actually worse than dining at a conventional restaurant. You’re with friends, you’re having cocktails, everything looks so good, and before you know it you’ve ordered even more than you normally would.

Unfortunately, a lot of stuff doesn’t come on plates. This is especially true of fast food, which comes in wrappers, boxes and cartons, as if intentionally trying to confuse our sense of proportion. If you absolutely must indulge, bring the sack home and eat only what fits on a 10-inch plate or, if that’s not possible, rip the wrapper into a similar-sized circle and do the same.

Correction: My Ford F150 has 8 cup holders, not 6. Since my last blog, I found two more in the door panels. Where else might they lurk? Under the hood for the mechanic?

I’m downsizing my dogs’ bowls next. I just read some advice that pets live longer and stay healthier if fed 30% less. So my fat Jacks (Jack Russells, that is) are next. I’ll be putting less food in smaller bowls from now on. If they’re anything like me, I suspect there won’t be any stomach growling.

Core Performance is another great resource for all your wellness needs.  Check it out!


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Biggest Loser Neighborhood Edition

14 07 2010

Neighborhood Edition

3 weeks without a blog post- this is long overdue!  I can see that occasionally my blog will take a back seat to family, work and just life in general and that is fine because family comes first.  I had a great vacation and fourth of July- very relaxing and lots of family fun time.

Today’s post is about a little friendly competition that a friend and neighbor of mine put together to spark some weight loss and healthy behavior between friends (Nice work Karen!) The idea is simple- all involved pay $25 to participate, we weigh in weekly and the winner in the end gets all the money.  Money is a great motivator!

I’ve seen this type of competition work in many different settings: work, family and between friends.  Besides the money involved, we now have a group of people committed to the same goal and a support group if needed to help us reach that goal.   The weekly weigh-ins add some accountability to the mix.   Pretty nice benefits for a program that took a few emails and a step on the scale to get started.

I am participating because I have some pounds that I’ve wanted to shed for about 3 years now but haven’t.  I gained some weight when my wife was pregnant with my son and it’s time for the extra weight to go.  I’m going to use the program as a little extra motivation to reach my goals.  Yes, even personal trainers need to lose some weight from time to time.

A competition like this is a great way for you to get your friends, family or co-workers together to be healthier.  Support is one of the key aspects to successful weight loss programs and this is an easy way to build support.  I’ll be curious to see how we all do and I’ll keep you posted!


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Product Review: P90X

17 06 2010

P90X Package

As you can tell from this blog, I am a huge fan of working out at home.  So I love any product that adds some variety to my at-home workouts.  P90X is such a product.  I bought it about a year and a half ago and was really impressed with the entire product.  This program is the reason I built my own pull-up bar in my basement.

I haven’t used P90X in a while so I’ve decided to dust it off and give it another go round.  I’ll be sure to describe the workouts in the blog to give you all an idea of what the program is all about.  Basically, the program comes with 12 DVD’s that work all your different muscle groups with incredible variety.  The workouts include strength training, core work, flexibility, yoga, kickboxing and many more.  I especially like how the program covers all aspects of fitness.  I can’t say I agree with all the exercises or workouts but overall they put together a well-rounded program with enough variety to keep boredom at bay.

The program also comes with a nutrition plan and online support which are key components to any successful lifestyle changing program.  You do need some equipment to do the entire P90X program: a variety of dumbbells, a pull-up bar, rubber tubing, yoga mats and blocks and of course a bit of space to do the exercises.

The first workout is called Chest and Back.  During this workout you alternate between push-ups and pull-ups.  There are many varieties of each exercise but the basic premise is push then pull and repeat.  You do mix in a few dumbbell exercises like bent-over-rows or band pulls to round out the workout.  You are left with a puffed out upper body and arms hanging by your sides.  I forgot to mention that on most days you have the option to end your workout with a 15 minute ab workout called Ab Ripper X.  This is a tough 15 minutes that will leave your midsection crying.   Look for more reviews and descriptions of all the workouts in the near future.


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Categories : Behavior Change, Equipment, Exercises, Just for Fun, Nutrition

What’s Your Workout Playlist?

10 06 2010

What do you listen to?

Ever since my high school sports days, music has played an important role in motivating me to move.  I remember all the songs we’d play in the hockey locker room before a big game to get us pumped up.  I still listen to most of these songs during my workout today!  The right music inspires me to push a little harder or run a little farther.  It can take your workout to a higher level or just help you to get through it.  Music is such a personal choice- I’m curious to hear what you listen to during your workouts.  Here’s my top 5 hockey locker room songs in no particular order ( and all with awesome old school videos!):

  1. Black Betty by Ram Jam
  2. Thunderstruck by AC/DC
  3. Crazy Train by Ozzy Osbourne
  4. Welcome to the Jungle by Guns N’ Roses
  5. Eye of the Tiger by Survivor

And a list of more current songs that get me moving:

  1. Bleed It Out by Linkin Park
  2. I Gotta Feeling by Black Eyed Peas
  3. Break Your Heart by Taio Cruz featuring Ludacris
  4. 1901 by Phoeniz
  5. New Shoes by Paola Nutini

Now that I’ve shared with you it’s your turn…. what’s on your playlist?


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How Important is a Strength Coach?

26 05 2010

Thanks Coach!

I am always amazed watching elite level athletes and their achievements.  I often wonder, how do they prepare themselves for the big game, event, etc.  Certainly, these are some talented folks but there is always something going on behind the scenes that we don’t get to see.  The unsung heroes responsible for helping these athletes deserve some credit too.  Granted I’m biased because I am a certified strength coach but this article by Mike Boyle (one of the best strength and conditioning coaches in the country) is tough to argue with.

The Importance of the Strength and Conditioning Coach by Michael Boyle

A recent post in the forum on the value of the strength and conditioning coach made me repost this article. I wrote it a few years ago but, the debate continues regarding the value and impact of the strength and conditioning coach. Football is the best example as football has employed the strength and conditioning coach the longest, and generally employs organized off-season programs.

I’m going to give you a few surprising stats. 1- Do you know that the person in the NFL with the most Super bowl rings, is not a player and did not even play college football? 2- Do you know that only one man in history has coached world championship teams in two sports and in fact has coached nine world championship teams? 3- Did you know that only four strength and conditioning coaches have coached nearly half of the teams that have played in the Super Bowl in the last 19 years?

Before I go on, let me state my bias. I am also a strength and conditioning coach, although not as accomplished as those I’m writing about. Also three of the men I’m discussing I consider to be both friend and mentors.

The man with the most Super bowl rings in NFL history is current New England Patriots Strength and Conditioning Coach Mike Woicek, with six. In 2005 Woicek passed Charles Haley, one of his former players. Coincidence, I don’t believe so.

Another interesting statistic: Since 1987 thirty eight teams have played in the Super Bowl. Four strength and conditioning coaches have coached 18 of the thirty eight, nearly half. Mike Woicek obviously leads the way with six Super Bowl appearances and six wins. Current Chicago Bear Strength and Conditioning Coach, current San Francisco 49′ers Strength and Conditioning Coach Johnnie Parker and recently retired Atlanta Falcons Strength and Conditioning Coach Al Miller have both been to four each. Parker has the distinction of doing it with three different teams. An interesting trend or a correlation? Knowing most of these men I’ll vote for correlation. All four are among the most committed in our industry. It is a coincidence that Tampa Bay declined after Parker left in 2003? Is it a coincidence that Chicago was in the second round of the playoffs in 2006 after adding Jones to their staff?

The relationships of strength and conditioning coaches to team success can be hard to measure. Injuries happen, personnel changes. However in these days of Moneyball and statistical analysis, there seems to be a correlation between good strength and conditioning coaches and NFL success.

Parker has been to Super Bowls with the Giants, Patriots and Buccaneers. Woicek with the Cowboys and Patriots. Jones spent his entire career in Buffalo prior to taking over in Chicago. Al Miller’s appearances were all with Denver. The head coaches have varied and have obviously been outstanding. Assistant coaches may have also had a similar level success, although I am not aware.

The key is that this is probably more than coincidence. With Parker helping to rebuild the 49er’s and Jones in Chicago, the theory will be put to the test. My bet: Within two years you will see either San Francisco or Chicago appear in a Super Bowl.

The answer to my second question is Al Vermeil. Al coached a Super Bowl team in San Francisco before moving on to the Chicago Bulls and I believe 7 more World Championships. Coincidence? I don’t think so.

FYI- Since this article was initially published the Bears and Rusty Jones went to the 2007 Superbowl and, in 2008 the patriots in Mike Woicek also appeared in the Superbowl.

If you are interested in athletics or performance enhancement I highly recommend checking out Mike Boyle’s blog or his member site www.strengthcoach.com.  As a fitness professional, I believe this is the best resource out there right now.  Real strength coaches from around the world post in the forums regularly and the discussions are very educational.  If you like the blog, it may be worth a membership to the site. Check it out.


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Exercise Your Brain

21 05 2010

I’ve always enjoyed reading and I’m always looking for new books about exercise, nutrition, etc.  Check out this post for some of my most recent reads.  I also listen to tons of audio books during my commute to and from work.  My ride can take from 20 minutes up to 1 hour each way.  I use this time to listen to books since I don’t have enough time in a day to do everything I have to plus read the books I want to.

The book I am listening to now takes a fascinating look at how exercise affects the brain:

Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey is an interesting look at how exercise can improve mental health, sometimes as much as medicine.  The author explains how running helps students to focus more and do better on tests.  He tells stories of his patients and how exercise improves stress, anxiety and depression levels as well as other mental health problems.  The book is a refreshing look at treating mental health with exercise in a time of pharmacological dominance.

For those of you who currently exercise, you already know the feelings described in the book.  For those of you who aren’t exercising, this book may give you a reason to start.  Get moving, feel better… simple enough.


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Reaching Goals

20 05 2010

Top 60 Courses In Myrtle Beach, South Carolina

Golf weekend was a huge success.  4 rounds of golf in 4 days with 5 close friends.  We played 4 of the top 50 rated golf courses in Myrtle Beach:

  • #1.  Caledonia: a beautiful golf and fishing club on an old plantation.  We saw some of the most beautiful golf holes in the world on this course.  Alligators were swimming by on the rivers next to the fairways, turtles were lounging in sand traps and all kinds of birds flew by as we golfed.
  • #9.  TPC Myrtle Beach: the professional treatment. Gorgeous locker rooms, attendants to take care of your equipment and a challenging golf course.  Most of us agreed with the golf digest rankings but one rated this as their favorite.
  • #12.  Barefoot Resort and Golf (Tom Fazio): A large resort with 4 top-notch golf courses and we chose the top ranked.  An open course with lots of different looks and not too challenging.  We started with this one and it was the first time I’ve ever broken 100.
  • #41.  International World Tour: We had the highest hopes for this course but were disappointed.  Each hole is a replica of a famous hole from around the world.  The idea is great, the delivery was not.  Our least favorite of the weekend.

For the last few months I’ve prepared for this trip.  I set specific goals to improve my golf game and this weekend I realized many of them.  The big goal was to break 100 for the first time and I did… twice.  Probably would have at the other two courses but a few nights of drinking most likely foiled that plan!

Breaking 100 was a large goal so to reach it I needed to split it into smaller goals.  I practiced putting in my basement so I could limit my 3 putting.  I practiced chipping and pitching so I would be better around the greens.  I took lessons so I could make my swing more consistent.  When I put all these little goals together I reached my larger goal.  You may have no interest in golf but this lesson in goal setting applies to any goal you might have.

I didn’t just think of this list on a whim.  I analyzed what I was doing, what I needed to improve on and what I needed to do to get there.  Most importantly, I wrote these goals down and put them in my golf bag.  Every time I practiced I would read my goals which set the direction for my practice.   This method really does work and helped keep me on track I recommend everyone give it a try for your own goals.


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Ask The Trainer

12 05 2010

Go ahead, ask me anything...

I’ve been busy with work and family lately which is why I have posted less lately.  Plus, my focus in the evenings is on the Bruins and Celtics playoff series.  That being said, I started this blog to help people with exercise and nutrition and I intend to.  How better to help people than to answer your specific questions.

So ask away.  Post your questions in any comment section of the blog and I’ll do my best to answer them.  Be it nutrition, exercise, relaxation, equipment I want to know what you want to know!  Now I have to get back to the Bruins game!


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Categories : Behavior Change, Equipment, Exercises, Just for Fun, Motivation, Nutrition, Relaxation

What are you reading? (and what I’m reading…)

24 04 2010

I always try to stay up to date with fitness and nutrition info.  I like to surf the web for new ideas- especially the sites in my blogroll… I read journals from the medical, fitness and nutritional fields to get a good mix of information.  I go to conferences at least once a year to hear the best speakers in their field speak.  But I always come back to books for a good bit of my information.

I’m a library nut.  If I find a book that interests me I immediately jump online and see if my library has it.  If not, I request it from another library and in a few days it’s delivered.  I’ve saved so much money by doing this.  If I hate a book, I’ve lost nothing and if I love it then I can go out and buy it.

I plan on building a recommended reading  list for the site but I’m starting small and just mentioning what I’m currently reading.  I encourage you all to post your favorite books about fitness, nutrition, wellness, etc. so we can learn from each other.   So without further ado:

A great nutrition book that dispels diet myths and covers all aspects of eating.  The information is scientifically based and the recommendations are easy for anyone to carry out.

Written by the coach of Annika Sorenstam, this golf book approaches the game from a more mental approach than others I’ve read.  There is great discussion on planning before, during and after a round and some of the best practice routines I’ve ever come across.  I can’ t wait to get to the driving range and try the drills.

A look at how everyday people turned their normal lives and careers into extraordinary ones.  The author shows 3 similar traits that these successful people share with one another and how you can make similar changes in your life.

Remember- suggest some of your favorite reads!


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