Incorporating weight training into your regular exercise program can help burn unwanted fat pounds for two reasons. One reason is the muscle fiber and the second reason is an increase in your metabolic rate. Weight training, or as some refer to as strength training, should be performed a least 3 times per week. Although a personal trainer can help prescribe the best program for you, as a general rule it is recommended that a minimum of one set per exercise for each major muscle group is performed. The major muscle groups are quadriceps, hamstrings, low back, upper back, abdominals, chest, biceps, triceps, shoulders and neck. Each exercise should consist of 8-12 repetitions, done in a slow, controlled manner. The resistance should fatigue the muscle group by the end of the set.

Muscle fiber is the basic element of the muscle. These are the three types of muscle fiber: slow twitch (slow oxidating (SO) or type I), fast twitch (Fast oxidative – glycolyme (FOG) or type IIA) and pure fast twitch (FT or Type IIB). Slow twitch fibers get most of their energy from fat burning, a process that requires oxygen. This is also fueled by the fibers’ ample supply of blood vessels, glycogen, mitochondria (cellular furnaces where fat and nutrients are burned). and the blood fats inside of various related cells. Pure fast twitch fibers are different in that they contract rapidly and fatigue easier. These fibers get their energy from burning glycogen. There are fewer mitochondria in the cells that makeup fast twitch fiber; therefore, these fibers burn less fat than slow twitch fibers.

The fast twitch fibers also contract quickly, but sustain more endurance. This may be because they have more mitochondria than the pure fast twitch but less than the slow twitch fiber. The most interesting benefit of high intensity weight training (or long duration aerobics) is that you can change pure fast twitch fibers into regular fast twitch oxidative fibers. This type of high intensity weight training activity increases the amount of mitochondria in the fast twitch fibers to levels higher than those found in the slow twitch fibers. With more mitochondria present in the muscle cells, more fat is burned. Metabolism and the rate at which it functions represents the amount of energy you need on a daily basis to sustain your life. Even when resting or sleeping, muscle tissue is very active and requires up to 45 calories per pound per day. Consequently, losing muscle (muscle atrophy) results in a reduction of your metabolic rate. With less muscle, your body requires lower energy. Food once used as energy is now stored as fat. A sensible, long term and regular weight training program is the best in avoiding a decrease in lean muscle mass and metabolic rate.

Beginning a regular weight training program can take some effort. No matter what your age, weight training will fuel a lasting lifestyle and add longevity & functionality to your life.

Your first step to change your lifestyle and your eating habits is to start the day with a good healthy breakfast. Your body needs a source of protein and carbohydrate at breakfast. (see examples at end of page for recipe ideas). Continue your day eating a good source of protein, carbohydrates and some fats every 3-4 hours. Do not let your body go more than 4 hours without food as you may slow down your metabolism.

What we are working towards is to raise your metabolic rate so you can burn calories all day long. Drink plenty of water before and after meals and throughout the day to curb your appetite. You want to flush out any toxins and excess fat in your body.

Try to plan your meals with the foods you enjoy. If you do not like tuna, do not force yourself to eat it. You will never stay consistent if you are dreading what you have to eat. Eat your meals slowly while sitting down. Too many of us eat on the run, standing in the kitchen or in the car. We do not give our bodies the chance to tell our brains we are satisfied and as you know, if you are not satisfied, you might overeat. There are going to be days that you might “fall off the band wagon.” For example, you might eat a high fat meal or over eat at dinner. If this happens, do not give up- just get right back on your eating plan the next day and your body will not be affected. If you thrown in the towel, that is where you get into trouble. If you make a mistake at work, you don’t just quit your job – you correct it and move forward.

Here are some tips to follow if body fat loss is your goal:

• have your food steamed, baked, broiled or roasted.
• eliminate any rich, thick sauces and soups such as bernaise, hollandaise, alfredos and sauces (marinara is a better choice).
• remove skin and fat from chicken.
• eliminate butter all together.
• eat smaller portions- more often- never stuff yourself.
• share dessert- do not eat the whole thing by yourself!
• learn to just have a taste- if it is a food you cannot resist, stay away from it all together.
• chew gum while baking- especially during the holidays.
• ask for your salad dressing on the side- dip your fork in for taste.
• do not go out to dinner starved- this will lead you to over eat. Drink water before your meals.

WHO

Any and all members of the Brooklyn community, regardless of age and body type, as well as numerous local health and fitness businesses and vendors.

WHAT

Brooklyn Wellness in the Park is a new health and wellness event this summer brought to you by the Global Autism Project. The goal of this event is to bring members of our communities together to exercise and learn how to get fit and stay healthy in their everyday lives. Participants who come to the wellness event will enjoy group workouts led by local coaches, as well as have opportunities to get more information about community fitness studios and wellness centers, sample both local and national health food products, and participate in exciting raffles and giveaways.

WHY

All proceeds from this event go to the Global Autism Project, a Brooklyn-based non-profit organization that is committed to empowering communities worldwide to address the needs of individuals affected by autism. The Global Autism Project implements new and sustains existing programs in the United States as well as in under-resourced countries abroad. The Global Autism Project believes in the importance of healthy minds and bodies, both within the scope of their organization and beyond it, so they are joining together with our community to promote the universal importance of health and wellness. For more information about the Global Autism Project, visit their website at www.globalautismproject.org.

HOW

All you have to do is show up at Brooklyn Wellness in the Park for a day full of fun fitness classes and activities, great food, wellness education, and community bonding. The event is free, but there is a suggested donation of $10 to support the Global Autism Project’s national and international programs and future events like this one.

New Understanding LIVE
FREE Health and Wellness fair!
Saturday,May 14, 2011
10am-5pm
540 President St btwn 3/4 Ave
1 block from the R train at Union street!

Join us along with some of Brooklyn’s best practitioners for this free event. Visit our booth where we’ll  be offering complimentary postural and body composition assessments as well as exclusive discounts for  attendees. We’ll be offering a free demo of our most popular fitness program The Formula at 10:30 am.

There will be a full day of free seminars and workshops for adults and the kiddies too! For more info and to see the full schedule click here.

Here’s a preview of the article “TRX:The Final Frontier” from Mygymandtrainer.com:

“Michelle Hobgood helms her class over at Brooklyn’s Body Elite Gym. Though Michelle teaches TRX out of the private gym, you don’t have to be a member to take her class. Sessions will run you about $25 and classes in the airy studio are small and personalized. Michelle is a certified fitness trainer, who in addition to TRX Suspension, also specializes in Mommy & Me fitness (which includes Mommy TRX). She is the founder of Fusion Fitness & Wellness where she coaches her clients to think synergistically about fitness, nutrition and overall wellbeing. In her care, you’ll find a kinder, gentler approach to TRX in a group setting. Make no mistake, Michelle will have you feeling the burn that comes with a Suspension workout, but she’ll also have you feeling like you’re a fearless kid on the playground, flying high and having fun. Her demeanor is disarming and if you walk in with any sort of self-doubt, she’s got the ability to melt it right off you.”

Read the rest of the article here

Fusion’s founder and Certified Fitness Trainer, Michelle Hobgood is teaching the new MOMMY TRX class at Body Elite. Come find out how the TRX Suspension Trainer can help you get back into shape after pregnancy. Get a little“ME” time in, meet other moms, and feel great! Perfect for mothers with kids of any age (see childcare options on flyer below).

Join us for FREE DEMOS on Wednesday March 9th, 2011 at Body Elite, 348 Court Street in the Bococa section of Brooklyn. Space is limited so RSVP is strongly suggested.

• 12:00 pm

• 12:45 pm

• 1:30 pm

Regular class begins Wednesday, March 16 at 12pm.

To RSVP for free demos and to sign up for classes please contact Body Elite at 718-935-0088.  All payment transactions for classes will be conducted by Body Elite. See flyer below for more details. Please contact us with any questions about this class.

Running with incorrect form can lead to injuries that will take you out of the race. If you are currently nursing an injury try some of these rehab moves in this video from Runner’s World. Always consult your physician before beginning any new fitness routines.

RSVP required.

The first thing to be aware of on a food label is the serving size- All the other specification like calories, fat, sodium, etc. are based n the serving size. Of course, you can get only 1-2 grams of fat in some products if the serving size is the size of a quarter. We know good and well that many of us will eat 3-4 times that amount and increase our fat to about 8-10 grams per serving. Depending on the other ingredients and what the food is, this could be a lot of fat for one serving.

The calories listed are for the serving size only- not the entire package. Of course, some items may say serving size: 1 bar or 2 – 1” pieces. Please be aware that the serving size is very important for you to determine how many calories are in that meal.

Carbohydrates, fats and proteins are listed by the weight in grams. For example, 5 grams of protein in one serving would have 20 calories for that serving:

1 gram of protein = 4 calories

1 gram of carbohydrates = 4 calories

1 gram of fat = 9 calories

The sodium on the food labels is something most people forget to look at. Unfortunately, many packaged products are loaded with sodium. Too much sodium in the diet can lead to water retention and possibly hypertension in some extreme cases. Be aware of a single serving size of sodium with 300 milligrams and above. The RDA (Recommended Daily Allowance) is 2400 milligrams per day. This can be high if you are trying to lose weight or need to watch your blood pressure. One tablespoon of soy sauce has 2000 milligrams alone. Can you imagine how much sodium you take in during one dinner out for Chinese food?

Ingredients on the food label are listed in order of their weight per serving. For example, an item with high-fructose corn syrup as the first ingredient is going to be a high-sugar, high carbohydrate food, You would then want to look at the sugar content on the label and make sure the serving is less that 20 grams. If it is above that, be careful- sugar turns to fat if not used.

The fat content of food is usually broken down into total fat and saturated fat. The saturated fat, the fat from animal products, is what you need to stay away from. Good sources of fats are olive oil, peanut butter, avocados and almonds (not almond butter).

Remember, when reading a food label, there are many ways for a manufacturer to list fats and sugars. Here are a few examples:

FATS:

triglycerides

lard

oil (coconut, safflower)

hydrogenated vegetable shortening

lecithim

palm kernel oil

SUGARS

fructose

lactose

maltose

dextrose

sucrose

corn syrup

To determine the fat content in calories of a particular food, here is an example:

1 serving of Jiff peanut butter = 2 TBSP, calories = 190, Fat = 16 grams

1 gram of fat = 9 calories

16 X 9 = 144 calories in fat.

In conclusion, do not be a victim of all the manufacturer hype out there!! All the low fat, low sodium and fat-free products are causing consumers to add unwanted pounds to their bodies. Just because it says “FAT-FREE” does not mean that it is good for you. You still have to burn more calories than you take in to lose body fat.

Reference: Lifestyle Technologies

1. Acceptance-It all starts with you. First and foremost, you must acknowledge and accept that you need to make a change. Nothing can happen unless you take the first step.

2. Make an appointment- Grab that Blackberry, I Phone, PDA or appointment book and make an appointment with yourself. Even if you only find 30 min of free time to exercise in that day, pencil yourself in. Whether it be morning, noon, or night. If you can’t make it to the gym or your favorite fitness class try moving more during the day and break it up into three 10 minute increments.

3. Patience- It’s very important to realize that you didn’t get that way in two weeks so you won’t be able to undo it in two weeks. Patience is key! FYI-A pound of body fat equals 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week: 500x 7= 3,500

4. Start Slow- You’re back in the gym and you can’t wait to get started. You’re so motivated that you’re ready to run 10 miles on the treadmill five days a week. Think again. A routine like this will definitely burn you out and may have an adverse effect on you. You have to walk before you run. For the first month or so, start off going to the gym 3 times a week, leaving at least one day of rest in between and let your body build gradually build up to going four or five times.

Michelle