If You're Tired Of Starting Over - Don't Give Up

If You’re Tired Of Starting Over – Don’t Give Up

Have you ever gotten discouraged and just quit exercising? Some people do and then lose all the benefits they’ve gained. I see people in Denver, CO, and those online that struggle with their workout, often feeling like it’s useless and wanting to quit. My message to them is, “Don’t give up. Work through the struggle or the plateau. It’s worth it.” Giving up doesn’t eliminate the problem. In fact, you actually lose all the benefits you’ve worked so hard to achieve.

Whether you’re struggling with weight or just getting back into shape, the problem didn’t happen overnight.

You didn’t just wake up one morning and found you’ve gained 80 or 100 pounds as you slept. It took years of bad habits to develop those excess pounds. Whether it’s a poor diet or a sedentary lifestyle, both contribute to getting overweight and out of shape. Maybe you’re one of those unlucky people who grew up overweight and never learned how to eat healthy to shed those pounds or exercise to tone the body. This is your second chance to a more normal life, where everything isn’t a strain and hard to do.

Did you lose your vision or faith in yourself?

Lots of things can make you want to quit. It can be anything. You might have a failure in another area of your life and think you don’t deserve to look and feel your best. Maybe you’ve simply given up hope or thought you couldn’t possibly lose weight. If you’ve slipped and ate a piece of cake, don’t let that stop you. Go right back to healthy eating the next day. That piece of cake shouldn’t determine the rest of your life.

Make your workout your go-to encouragement.

If your life feels like it’s falling apart, just start exercising. You can shut out the rest of the world and best of all, start feeling better as you get circulation going. Why do you think people pace when they’re under stress? It helps calm the mind and dissipate the stress. Enjoy it as you feel yourself conquering the roadblocks and enjoy the control you feel over your muscles. Sure you may get tired, but it’s a good tired that says you’ve accomplished something great that will change your life forever.

  • Whether you’re working to be your best in a competition or just want to look your best everyday, consistency is the key. We’ll provide the best advice, but you have to follow it.
  • Always believe in yourself. That motto works no matter what your goals. When you believe in yourself, that belief shows and others believe in you.
  • Track your progress closely. Record your workout sessions, track your food intake and note even the smallest changes in your progress. Winners keep score.
  • Remember, if you skip one day, you’ll not lose much progress, but one day often leads to two, then ten or more. Once that happens, you’ll lose a lot of ground that it took a lot of effort to gain. Don’t give up, ever.

For more information, contact us today at Body Transformation Experts

Are There Workouts To Help Gain Weight?

Are There Workouts To Help Gain Weight?

There’s the sweet zone, where your weight is perfect, you have the right amount of muscle mass and you’re extremely healthy. At JARFit in Denver, CO, we help people find that perfect weight and provide help to both lose and gain weight. Some people avoid exercise, thinking it will make them lose more weight, but there are workouts to help gain weight and diets to help you do the same. It’s about eating healthy, not just loading up on sugar and high calorie junk foods.

You might envy the thin, but it’s just as hard to gain weight.

However, the right type of diet and exercise can make weight gain easier. Start with some bodyweight exercises. Push-ups for instance help you gain muscle mass, which adds pounds to your body without adding fat. You can start with knee bent push-ups if you’re out of shape and work your way to the traditional workout on hands and toes. Go slowly. Doing a push-up correctly is extremely important to get the results you want.

If you have gym equipment bench presses, pull-ups and bench dips are good muscle builders.

When you replace fat tissue with muscle tissue, you gain weight, automatically. That’s because muscle tissue weighs more than fat tissue does per cubic inch. The three exercises listed work on the upper body to build muscles quickly. Bench presses target the chest, arm, and shoulder muscles. You can do a number of variations to work each area on different planes. They prepare you for pull-ups and bench dips.

Squats and lunges are good for the lower body.

These two are perfect lower body exercises, but you must make sure you have the proper form. For instance, when doing lunges, your knee should not go forward beyond your big toe. It can cause injury to your knees. Your upper body should be held straight and not lean forward. You’ll target your glutes, buttocks, hamstrings, quads and core muscles when you do lunges and squats are good for the quads, hamstrings, outer thighs, core muscles and glutes.

  • Make sure you vary your workout and as you get stronger, shorten the rest time between sets or exercises. Alternate between upper and lower body. Include some cardio with each workout.
  • Make sure you have a combination of carb and protein pre-workout and post-workout snack. Pre-workout can help your workout be more effective and post-workout can aid in recovery.
  • Take a look at other areas of your life, too. Are you getting enough high quality sleep? Keeping stress to a minimum (working out too often also creates stress on the body), and cutting out or back on bad habits that can cause weight loss, like smoking.
  • While cardio is important, keep it short. Don’t spend much more than 20 minutes daily on cardio. Cardio uses both fat tissue and lean muscle tissue for fuel. You can combine cardio with strength training by creating HIIT or strength circuit training workouts.

For more information, contact us today at Body Transformation Experts

Intermittent Fasting While Building Muscle

Intermittent Fasting While Building Muscle

Intermittent fasting, also known as IF, is a way to time your eating, There are a variety of ways with the fasting being as little as 15 to 16 hours or increase into days of alternating fasting. Intermittent fasting can also be done by eating an extremely low calorie diet on some days and eating regularly on other days. You might not think that fasting is a wise choice, especially while building muscle, but it may actually help you build faster.

IF may actually help build muscle strength.

You probably think that your body will burn lean muscle tissue for energy, but that’s simply not true, especially on the 12-16 hour fast with normal eating the other 12-8 hours. One study compared two groups of men doing strength training. The first group used time restricted intermittent fasting and the second group ate normally. After eight weeks, the results of muscle strength and endurance were the same for both groups.

Another study found that people who combined IF with resistance training also received benefits.

This study had researchers from the US, Brazil and Italy. They focused on the IF diet where the participants fasted for 16 hours and ate normally in the other 8 hours. They also had a control group that followed the same exercise regimen, but ate normally. The group that fasted did lose more fat than the other group, but there were no differences in muscle mass or muscle strength between the two groups. The scientists deduced that using IF while building muscle could help decrease body fat, but didn’t affect muscle mass.

It’s more about what you eat when you eat.

While IF does help you lose weight, it’s partially because most studies find you eat less when you eat in a specific window of time. Make sure you have enough protein in those meals, such as a gram of protein per pound of body weight. Avoid taking large amounts of caffeine, but you can have a cup of coffee before working out to give your workout a boost.

  • If you use IF to burn fat, schedule your workout during fasting time and within two hours of your window to eat or for best results, immediately afterward. If the window to eat was before your workout, you can skip the post-workout snack.
  • Studies show that the 16hr fast/8hr eating pattern is enough to make changes at a cellular level. It starts the process of cell repair and increases HGH—human growth hormone.
  • If you want to get rid of belly fat, IF is a good choice. Studies used two groups, one fasted, one that focused on calorie restriction. The group that fasted reduced their waist circumference by as much as 7%, losing more belly fat and lost less muscle mass than the calorie restricted group.
  • Studies show that IF reduces inflammation, which may help slow aging, reduce chronic disease and prevent oxidative stress. It helps brain function and cardiovascular help, too.

For more information, contact us today at Body Transformation Experts

Are Rest Days Necessary?

Are Rest Days Necessary?

Do you need to workout every day and should you have rest days when you sit and admire how much you did the rest of the week? The Department of Health and Human Services recommends a minimum of 150 minutes of moderate exercise per week or 75 minutes of vigorous workouts. It’s also recommended that the high end should be a maximum of 300 minutes of moderate-intensity exercise with just 150 minutes of a high-intensity workout. How should you spread that out? Should you opt for either high-intensity or moderate-intensity or can you mix the two? Is a rest day recommended in the mix?

For strength training, take a 48-72 hour break between tough sessions on the same muscle group.

Your muscles need a recovery time after a tough workout. It’s the time for them to heal and get stronger. High intensity workouts require longer for recovery. The intensity of the workout is also important and so is the muscle group you’re working. You can do strength training, even high intensity strength training, four days a week, if you’re working different muscle groups. That means two days spaced 48 to 72 hours apart for one part of the body and two days spaced the same for another. It’s just one option, but also focuses on resting your muscles in-between sessions to repair the small tears in the muscle and replace the glycogen stores.

Vary your workout and include all types of exercise.

Strength training is important, but so is cardio, balance and flexibility training. Focusing on cardio and flexibility training on the days between strength training can help. You can also vary your intensity, taking it easier on a rest day is still a rest, but you’re still keeping active and that’s important. Make your cardio a brisk walk on that day or enjoy a ride in the park on a bike. Try stretches or easy yoga to fill in the gaps. Let your body have a complete rest from a tough workout at least once a week.

You’ll prevent injury by taking a day off once a week if you’re focusing on one type of workout.

You may be overusing muscles if you’re working out continually. When you take a rest day, you’ll avoid overuse injuries. No matter what your form of exercise, it can happen. Even walking every day with higher intensity can create problems, particularly for someone completely out of shape. Never do the same exercise seven days a week unless you want damage to muscles and joints.

Don’t worry about losing ground from taking a day away. Studies show that if you’re in good shape, it takes about two weeks before losing a noticeable amount of progress. If you’re a beginner, a day away can refresh your mind, without causing you to lose your progress.

Taking a rest day periodically can help improve your mental edge. Fatigue can be just as harmful to a workout as not doing it at all. Make sure you include a day off in your workout schedule.

Training every day can affect your immune system. It doesn’t allow your body to heal without proper rest. Not only will you face injuries, you’ll find yourself catching colds and other diseases.

While consistency is important, so is giving your body a rest. Exercise is important, but it shouldn’t be your whole life. Taking a rest day should include taking extra time with family and friends.

Get Good At Reading The Nutrition Labels

Get Good At Reading The Nutrition Labels

If you dream about having the body you always wanted, you need to eat the right foods and do the right workout. I focus on those things and more at JARFit in Denver, CO. One important part of eating healthy is to form healthy habits and learn to choose food more wisely. If you focus only on fresh fruits and vegetables and organic animal products it’s easier to do, but sometimes, you want to add variety or keep costs lower, so frozen and canned goods fill in the gap. To find the best food for you, you need to learn to read nutrition labels and understand what they mean.

Eating healthier is easier once you understand the labels.

Whether you’re munching on junk food or eating a bowl of vegetables, the labels on that food tell a lot. The labels reveal the basic information about the food, including the amount of added sugar it contains. If you want healthy peanut butter, for instance, check the ingredients on the label first. Healthy peanut butter contains just one ingredient, peanuts. Labels also tell about serving size and the number of calories. If your junk food of choice is potato chips, you might glance at the calories it contains per serving. 160 calories doesn’t seem like a lot, until you realize that means eating just 15 chips.

Are you eating empty calories or food with good nutritional content.

Labels also tell you about the macronutrients and micronutrients, including the amount of dietary fiber. In order to lose weight, eating more fiber is important. Not only does it keep you regular, it provides food for your beneficial microbes. Not only does the label show total grams of fat, it also breaks it down to trans fat and saturated fat grams, so you can figure out how much healthy fat it contains by subtracting it from total fat.

You’ll learn the amount of total carbohydrates it contains.

As mentioned before, the label includes the amount of dietary fiber, plus the amount of sugars in the product and how much of that sugar is added sugar. If you see added sugar on any product, avoid buying it and find another option. Cholesterol and sodium content are also on the label and very important for people with dietary restrictions. One large section beneath the macronutrient squares is the actual micronutrients and their percentage of the DV based on a 2000 calorie diet.

  • Manufacturers are required to show both the percentage of daily value and the amount of vitamin D, calcium, iron and potassium are required on the food labels. They can also continue to list the vitamin A and C content of they choose.
  • Food labels are important for anyone that has food allergies. It’s also important for anyone that doesn’t want additives in their food. Always choose with the least number of ingredients and no ingredients that sound like they came from a chem lab.
  • If water is listed first on the list of ingredients when you’re buying fruit or vegetables and not the fruit or vegetable, you’re getting less nutrition for your dollar.
  • Some products are packaged larger than one serving, but small enough you could eat it in one. Manufacturers are now required to show both the information for one serving and the information per package in dual columns.

For more information, contact us today at The Body Transformation Experts – JarFit

Remember To Stay Hydrated

Remember To Stay Hydrated

Keeping your body adequately hydrates should come naturally, but it doesn’t. Too often people opt for sugary soft drinks and skip drinking water. In the city, some water tastes bad or had added chemicals that deter from the natural refreshing flavor, making it even more difficult to stay hydrated. The body composition is mostly water. In fact, depending on your age and sex, it contains 55-65% water. There’s a survival rule of three. You can go approximately 3 minutes without air, 3 hours without shelter in severe conditions, 3 days without water and 3 weeks without food. Water is far more important than food.

There are some huge weight loss benefits to drinking more water.

If you drink more water, it’s a big boost to weight loss. That doesn’t mean guzzling gallons of water, but drinking about eight cups a day. Sometimes, the body tricks us, and we think we’re hungry, but instead, we’re only thirsty. Drinking water in that case can help weight loss. If you drink a glass of water before a meal, studies show you’ll eat less, which can help with weight loss as well. You’ll even lose water weight if you drink more water. Water weight sometimes occurs because of too much sodium and your body clings to water to attempt to keep the balance. Drinking more water can help flush out the sodium and the water weight as well.

Your body won’t function at its best if you’re dehydrated.

Severe dehydration can take your life and have serious consequences. Even minor dehydration can cause your body to function less efficiently. Water helps regulate the body’s temperature and is part of the process of building new cells. It is integral in the process of eliminating waste materials and important for the brain. It forms a barrier around the brain to absorb shocks. If you have achy joints, you may be slightly dehydrated, since water lubricates the joints.

If you want get-up-and-go, don’t grab a cup of Joe.

Grab a bottle of water, instead. It can get you up and running faster in many cases. If you’re slightly dehydrated, it can cause muscle aches and make you feel out of steam. While the caffeine in coffee and to a lesser extent the water, can give you a burst of energy, coffee is a diuretic, so you actually end up depleting your body of water through urination. The next time you’re feeling wiped out, consider water instead of coffee, an energy or sports drink or carbonated beverage. You’ll get a boost and whether you’re working at a desk or working out, perform better.

  • Water can also be a benefit for your complexion. Since it flushes out waste, it can help with troubled skin. It also helps keep older skin plump and more youthful looking.
  • Older people dehydrate faster, so hydrating frequently is important. Sometimes, mild dehydration can cause people to have the same behavior as dementia, like confusion, and can increase UTIs by reducing the bacteria flushing fluids, making it even more important for seniors to drink adequate water.
  • Not only should you drink an eight ounce glass of water before a meal to cut your appetite, you should make that water ice-cold. The body uses extra calories to warm it after the cold drink.
  • Mild dehydration can cause headaches, mental fog, muscle contraction in the legs, arms and back. If it’s more severe, it can cause heart failure, convulsions and other serious problems.

For more information, contact us today at Body Transformation Experts

Diet Vs Lifestyle Change

Diet Vs Lifestyle Change

When you workout with JARFit in Denver, CO, you can get help with an exercise program just for you and nutritional help. Nutrition plays a huge role in whether you get the look you want or not. In order to get that great body, you may have to lose weight. No matter how good your abs are, if they’re covered with a layer of fat, nobody will see it. What is the best way to shed those extra pounds? Is it through diet or making a lifestyle change?

Diets don’t work.

You may lose weight counting calories or carbs, but are you giving your body the nutrients they require? Can you sustain your eating pattern long after you lost the weight or do you go back to old eating habits that put on the weight in the first place, condemning yourself to a lifetime pattern of yo-yo weight loss. Too often diets are restrictive, and they don’t allow for the variety of foods you need to be your healthiest. That’s especially true of fad diets.

Eating healthy never ends.

Diets always end, either you lost weight and immediately head for the cookie section in the grocery or it ends in the middle of the night with a feast of any junk food you can find in the fridge. Either way, empty calorie foods make their way back into your life. When you eat healthy, it doesn’t mean you can never have a sweet treat or a bit of that birthday cake, it just means you can’t eat the whole cake or make cake the main part of your daily fare. Even if you overdo it, you just go back to clean eating the next day.

You don’t have to count carbs or calories, so eating healthier is easier.

Unfortunately, not everyone knows how to eat healthy. America has been sold a bill of goods that isn’t necessarily good for health or the waistline. For instance, you’d think low fat food would be a great option, but it’s not. The fat gives the food flavor, so to make it more palatable, manufacturers add sugar. That’s even worse than fat. The fat in many foods is healthy. Fat fills you up and keeps you feeling satisfied for hours. The sugar replacement digests quickly, raising your blood sugar level and before you know it, you’re hungry again.

  • Opting for a healthy eating plan may have sample plans to help you learn to eat healthier, but it’s not a diet. There are many choices based on your particular body, preferences and needs. It helps you develop healthy habits so you’ll never have to diet the rest of your life.
  • Making a lifestyle change in your diet isn’t just about weight loss, calories or carbs. It’s about providing your body with adequate nutrition to be its strongest and healthiest.
  • What you drink plays an important role in a healthy lifestyle. Cutting out soft drinks and increasing water intake not only helps you lose weight, but have more energy and feel your best.
  • Part of a healthy lifestyle includes getting adequate sleep. It’s important for weight loss, too. If you don’t have enough sleep, the body produces more ghrelin, a hormone that makes you hungry, and less leptin, one that makes you feel full. That makes weight loss even harder.

For more information, contact us today at Body Transformation Experts

Why Push-Ups Are So Good For You?

Why Push-Ups Are So Good For You?

At JARFit in Denver, CO, I focus on workouts to help you reach your goals. Since many of you are working out at home, the best types of exercise are ones that don’t require any equipment, such as push-ups. While push-ups may seem quite old school, they make a huge difference in weight loss and shaping your body. They strengthen your core, helps achieve a flatter stomach and burns tons of calories.

Push-ups can be modified for any fitness level and to target different muscles.

Traditional push-ups train the upper body, but clenching the stomach muscles also tones the abs. They strengthen the muscles of the back, too. You can do a push-up anywhere and even modify them to meet your present fitness level. If you can’t do the traditional push-up, you can start with a knee bent push-up that’s easier. You can do incline push-ups, plank push-ups or modify how close or far apart your hands are to work different muscles. You can use equipment like a balance ball to add to the mix. Push-ups are versatile and can be used to work a variety muscle groups.

Push-ups improve muscle, joint and bone health.

You’ll work your shoulders, elbows and wrists and ankles to a lesser degree, when you do push-ups. The more you do them, the stronger the ligaments and joints will become. Since push-ups are strength building, they also strengthen the muscles and bones. Doing push-ups as part of your workout can help prevent osteoporosis, since they’re strength building.

You’ll boost your heart health with push-ups.

If you’ve ever done a few push-ups, modified or traditional, you know it can get your heart pumping fast. They’re hard to do. Push-ups are known to boost muscle strength, but they also provide help for your cardiovascular system. You’re using several large muscles at once when you do push-ups. That causes the body to create nitric oxide, which opens the blood vessels and lowers blood pressure. Consistently doing them, makes your heart strong and lowers blood pressure.

  • Including push-ups to a HIIT—high intensity interval training—workout can boost the benefits and burn tons of calories.
  • Push-ups are better for weight loss than straight cardio. Not only are you burning calories, you’re building muscle tissue. The more muscle tissue you have the easier it is to lose weight.
  • If you’re a woman, don’t worry about getting big bulging muscles when you do push-ups. It’s hard for women to build that type of muscle tissue. Instead, you’ll get the sleek toned arms everyone admires.
  • Doing push-ups can improve your posture. Improved posture not only gives you a look of confidence, it makes you look thinner, too. It pulls in your belly and gives that curvy, gorgeous appearance.

For more information, contact us today The Body Transformation Experts

What Counts As Aerobic Exercise?

What Counts As Aerobic Exercise?

Let’s first identify exactly what an aerobic exercise is. Aerobic exercises are also called endurance exercises. Aerobic exercises get your heart pumping faster than it would at rest and causes you to breathe harder. They make you sweat. That helps your heart strengthen and learn how to sent oxygen to all parts of the body quickly. The term aerobic is means something that lives or occurs in the presence of oxygen. When you run, your heart pumps faster and you breathe harder. Even walking increases your heart rate. So what can you count as aerobic exercise? There are a lot of activities.

Combine your strength building exercise with an aerobic workout.

If you’ve never heard of circuit training or HIIT—-high intensity interval training—, it’s time to learn. It’s a great way to cut time off your workout and get a great aerobic and strength building workout. In circuit training, you go from one exercise directly to the next, shortening the time between exercises. That gets your heart pumping faster and makes it an aerobic workout. HIIT is slightly different. It’s a way to modify your workout by doing the exercises at peak intensity for a short time and then switching to a recovery pace for an equal amount of time. You alternate between the two throughout the workout. It’s way to make any type of workout a good cardio and can even be used when walking.

Aerobic exercise varies based on three different things.

When you do aerobic exercise, one variation is the intensity of the workout. You’ll get more benefit the more vigorous it is, such as running, compared to a more moderate brisk walk. You’ll also get more benefit if you do it more frequently and get at least 150 to 300 minutes if it’s moderate or 75 to 150 minutes if it’s vigorous. Mall walkers provide an example of moderate aerobic exercise, so they need about a half hour to an hour a day five days a week. For vigorous exercise, like running, it takes about 15 minutes to a half hour a day to fill the need.

Strength building and running are aerobic, but so are some fun activities.

Do you love dancing, turn on the music every day and dance like nobody’s watching. Make it fast and give your heart a good workout. It’s fun and it counts as aerobic exercise. Ride bike with your bestie or the kids. It’s another aerobic exercise. Even doing brisk cleaning can be aerobic, but you have to hustle. Raking leaves, cleaning windows and rushing around to do chores can give your heart a workout and make your home a better place to live. You’ll also get household chores done faster and have time to play! That play can be even more aerobic exercise.

  • You don’t have to get your entire aerobic workout done all at once. You can do it in ten minute blocks. In fact, a European study showed breaking it up to several 10-minute sessions was even better.
  • Aerobic exercise can improve your health, besides aid in weight loss. It boosts your immune system and lowers cholesterol levels. It helps manage blood pressure and blood sugar levels, too. It can help your mental functioning and stave off dementia.
  • Do you love rock climbing or skiing? Cross-country skiing is one of the best aerobic workouts. Swimming is another great aerobic workout. It’s a full body workout that is easy on the joints.
  • If you don’t have the endurance to dance, run or walk for ten minutes, start where you can. If you can only walk to the end of the block, do that and build on it. It can help you build to the point you can do a half hour at a time or longer.

For more information, contact us today The Body Transformation Experts

Indoor Vs Outdoor Workouts

Indoor Vs Outdoor Workouts

Some people claim that it’s best to stick with an indoor workout, while other say an outdoor workout is best. Many of those reasons revolve around personal preference. For instance, the weather can be bad, which for most people can mean cancelling the workout, but that’s not true for the hardy who workout rain, snow, sleet and even hot weather. Is that a personal preference? In some cases yes, but in the case of extremes, weather is a real problem.

The benefits of working indoors.

When you workout at a gym you have an environment that’s controlled, so you’ll be more comfortable. If you have allergies or respiratory problems, it may be necessary, since the air is normally pollen free. People who workout in a gym tend to socialize and take classes or have a workout buddy. Finding someone to workout with when you’re in your back yard isn’t normally that easy. Working out inside means having easy access to equipment, such as machines and weights. For those without a trainer or a plan, it can make developing a workout regimen easier.

Working out in the great outdoors also has its benefits.

If you’re working out in a natural environment, it can help revitalize you and give you more energy. Studies show people often feel a decreased tension and more satisfied when exercising outside. That can mean a longer workout and even one that’s more strenuous. Let’s not forget the sun and the vitamin D it provides. The sunshine also reinforces your circadian rhythm to improve your efficiency.

Both working out indoors and outside have negatives.

If you have to join a gym to workout inside, that’s a huge negative. It can cost a lot over a year’s time. On the other hand, exercising outside is free, unless you ride a bike or use a mat, then these are one time investments and you have those pieces of equipment for quite a while. As noted before, the big drawback for outside exercise is the weather. If it’s too hot or too cold, it can actually be dangerous for those new to exercising and even for some who are pros at facing the elements.

  • You can easily switch your environment when you workout in the great outdoors. If you don’t want to exercise in the city, take your workout to the woods or exercise in the park, away from the concrete.
  • If you’re working out on lunch hour, the gym provides a shower and changing area to get back into working clothes.
  • Working out in the gym is often far safer than exercising outside. If you hurt yourself, someone is always there. Even bathroom facilities are more easily accessible working out indoors. If you need to use the bathroom, it becomes a big deal.
  • You can open the door and you’re ready to do an outdoor workout. You have to have transportation to the gym if you don’t have one set up in your home.

For more information, contact us today The Body Transformation Experts