Years ago when I started Markham personal training I had a friend ask me to help train her.
I asked, who do you want to look like?
She said, a mixture of Jessica Simpson “Dukes of Hazard” legs and J-Lo booty.
It’s amazing the influence celebrity’s have on our lives.
She was about 20 lbs. overweight and had some work to do, but at least she had an idea of where she wanted to go. We set the first training sessions for Monday.
Monday came and we hit the gym! First set was a triple set of dead lifts, push-ups and mountain climbers. After the last set, she was sweating, thirsty and asking if we were done yet.
Second set was Squats, rows and jumping jacks. Half-way through the second set she said she was feeling a bit dizzy. This happens, especially when you haven’t worked out…ever.
After the last set she said she was too tired to finish and schedule our second session for Wednesday.
Wednesday came and she didn’t show up.
I called her later in the week to give her a bit of motivation. More like “get your ass in the gym” Markham personal training motivation. I asked her when we’re going to train again and she replied with this:
“I don’t want to strength train and tone up, I just want to do more cardio like jogging to burn off the fat first”
It was the first time I’ve ever heard this. I thought who ever the hell came up with this notion that jogging burns off more fat then strength training must not have any idea of how the body works. I spent 4 years of my life studying human and exercise physiology to learn this. I was new to personal training and didn’t know how to explain that the more muscle you have, the more calories you burn.
Wish I had this picture to show here
It was years later when I read an article written by Alwyn Cosgrove that easily explained the “Fat Loss Hierarchy”
Here is the Fat Loss Hierarchy, 1 being most important and 5 being least.
1. Correct Nutrition
2. Correct Nutrition
3. Activities that burn calories, maintain/promote muscle tone, and elevate metabolism
4. Activities that burn calories and elevate metabolism
5. Activities that burn calories but don’t necessarily maintain muscle or elevate metabolism
#1 and #2 is both correct nutrition. You can’t out train a bad diet so even if you had the best personal trainer in Markham but had a diet consisting of Tim Horton’s bagels and coffee, you’d get no where. That’s why I do nutrition coaching calls with all my clients so that their not eating crap. I won’t go further into good nutrition, you just have to know that it’s the most important thing.
#3 is activities that burn calories, maintain/promote muscle tone and elevate the metabolism is the number one thing we need to consider when designing an exercise program.
A typical 60 min kickboxing workout will burn over 800 calories which is pretty significant. Your basal metabolic rate, which is how much calories you burn throughout the day at rest, for a women will range from 1400-1700 calories.
If we just increased that Basal Metabolic Rate (BMR) 100 calories, you’d be burning nearly 3500 calories more each month, which is exactly one pound of fat!
So how exactly do we increase our BMR? Simple, more muscle = higher metabolic rate
Strength training not only increase/promotes muscle tone, it burns calories and most importantly increases your metabolism.
#4 is activities that burn calories and elevate metabolism could be anything from running on the treadmill to kickboxing workouts. The higher the intensity, the longer it takes for your body to recover. The longer it takes to recover, the more calories you burn in order to get your body back to “normal.” The key is to make sure you’re working at a high intensity. Shameless plug for kickboxing, I know.
#5 is activities that burn calories but don’t necessarily maintain muscle or elevate metabolism. This includes walking, jogging, ellipticals and stationary bikes. A typical 60 min jog might burn 400 calories but the more you do it, the more your body gets used to it. If it get’s used to it, it will burn less and less calories. Also, running won’t do much good for your muscle tone either.
I’m not saying that you should avoid jogging completely. It has a time and place but…
The excuse I hear the most for why people don’t workout is TIME.
If you’re frustrated about the weight, why do people suddenly want to start jogging to lose it? It’s the least effective and most time consuming. To me, that’s frustrating to hear!!
By the way, I saw my friend a couple days ago coming out of a big box gym in Markham. She did really well and lost the weight extra weight. She told me she runs on the treadmill for 60 min everyday. She’s happy with her body except for her flat butt.
I guess no one told her running does nothing for the glutes. Hope she doesn’t resort to this.