Basics and Beyond Fitness Newsletter
News you can use!

In this issue:

1. Biggest Loser? NOT!
2. Are you worth $1?
3. Why Isn't My Diet Working?
4. Meet James Alvarez.

Biggest Loser? This hit me like a ton of bricks!

I was talking with a lady last week at a social function, and we got to talking about what I do for a living.
When she found out I was in the health and fitness business, she began talking about the Biggest Loser TV series.
"I love that show!" she exclaimed. "I finally get to see what y'all do!"

I was floored.

This lady thinks that having a session with a professional fitness trainer involves getting screamed at,
being humiliated, worked nearly to death, and given impossible diets. Wow.

No wonder she's watching TV instead of calling us!

In case you were under the same impression, allow me to set the record straight:

What we do NOT do:

• We do not yell at you, berate you, or embarrass you.
• We do not work out-of-shape individuals to the point of collapse.
  Don't get me wrong, you WILL work hard. But it will be appropriate, not dangerous.
• We do not demand extreme, unsustainable diet plans.

A professional fitness instructor should:

• Assess an individual's needs, abilities, and medical history.
• Begin with an exercise progression that is safe, appropriate, and manageable.
  Frequency, duration, intensity, and progression should all be addressed.
• Instruct movement mechanics properly. Soon I will release a shocking video that shows
  how abysmal the instruction of a run-of-the-mill "trainer" typically is.
• Know how to handle aches, pains, or injuries. If you have nagging issues
  that are not getting resolved, it's time to seek a different solution.
• Talk about YOU during the workout, not their own problems.
  
• Insist on proper warmup, corrective exercise, and flexibility homework where indicated.
• Introduce fitness variables like balance, agility, stability, plyometrics, and metabolic training,
  when these kinds of things are appropriate for you. If your workout consists of sitting on a series of machines,
  you are getting short-changed.
• Motivate you without being overbearing.
• Understand, without letting you get away with excuses.

See what you ain't been getting!

If your current exercise plan does not look like what I described above,
call us at 615-442-7700 and see what you've been missing!

If you have NO exercise plan at present -- what are you waiting for?
Do you really think your schedule will be less busy next week? Isn't that
what you said LAST week? And the week before that?...

This brings me to an important offer:

Get a Lesson for a Dollar!

I am declining to participate in the recession. So I am giving away lessons for a dollar.

That's right -- one dollar.

If you have been putting off calling us for one reason or another, this is your chance!
If you want to come talk to me about anything -- your weight loss goals, nutrition,
osteoporosis, any aches and pains you have been having -- whatever you want my advice about,
I am going to give you a $45.00 consultation slot for a buck.

Why?

Because I don't want something as stupid as money worries to stop you from getting help.

If you won't spend a dollar on yourself, then I don't believe anyone will be able to help you,
with any system, at any price.

So call me right now at 615-442-7700 if you're worth a dollar.

Why Isn't My Diet Working?

The less I eat, the more weight I'll lose, right? Not necessarily. It's true that you have to create a calorie deficit in order to lose weight, but there's a lot more to it than just reducing calories. Certain conditions must be met in order to make your body use fat for fuel, and correct eating habits top the list.

1) Eat regularly enough to allow your body to use fat for fuel.
If you go more than 3 or 4 hours without eating, your body goes into "starvation emergency" mode and starts holding on to its fat stores. Muscle tissue is then broken down for energy, and your metabolism is lowered. Any diet or exercise plan for losing fat that lowers your metabolism is doomed to failure. By eating small amounts of quality food every three hours, your blood sugar levels will stay nice and even all day, and your body will happily use fat as its preferred energy source for your activities.

2) Don't make your caloric reduction too drastic.
If your body is used to a 2000 calorie per day diet, dropping to half that is going to trigger the same chemical defenses discussed above. A small caloric reduction (200 to 500 calories per day) will prevent your body from trying to save itself with chemical defenses and ravenous appetites. Couple this small reduction in food intake with a large increase in exercise.

3) Eat enough protein to support muscle tissue.
If your protein intake is low, your body can't maintain its muscle. As stated earlier, if you lose muscle, you lose fat burning potential. Protein needs for active people can be as high as one gram per pound of body weight.

4) Avoid big surges of blood sugar levels.
This causes your body to secrete too much insulin and make you crave more sugar and store more fat. Not good. Lower glycemic carbohydrates (vegetables, fruits, whole grains) are preferred over simpler sugars (soda, candy, enriched grains) because they are absorbed into the bloodstream more slowly. Also remember that whenever you eat too much at one time, regardless of what it is, your blood sugar levels will shoot up. EAT SMALL, EAT OFTEN! Click here for a glycemic index.

5) Stay hydrated.
Water is necessary for the fat burning process. If you're even slightly dehydrated, you can't maximize your fat burning potential. Often, we mistake thirst for hunger, and we eat instead of drinking water. Drink lots of distilled water every day (up to one ounce of water per pound of body weight for athletes in heavy training).

6) Take a multi-vitamin/mineral supplement daily.
A deficiency of particular nutrients can cause your brain to increase your appetite to try to make up for what it's missing. In addition, low levels of particular minerals can sabotage your fat burning efforts. Eat lots of vegetables and fruits every day, and supplement with a quality multivitamin/mineral supplement. Ask me if you don't know what kind to get.

7) Consume adequate amounts of essential fats.
Good sources are flaxseed oil, olive oil, nuts, and fish. An easy Omega-3 supplement is distilled fish oil capsules.

Meet our newest Genius

JAMES ALVAREZ

James Alvarez  has college degrees in both Health and Wellness, and Culinary Arts. James is an all-around athlete who is into surfing, cycling, running, and swimming. James grew up in Puerto Rico, so he is fluent in both English and Spanish. James specializes in programs for those who are brand new to the fitness world, and in programs for extreme athletes. James is a Certified Personal Trainer and a Certified Advanced Sports Nutrition Specialist, so his strengths in nutrition and wellness coaching make him the perfect trainer for beginners.

Email us for information about personal training, or Telephone (615) 442-7700.

 

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Stay fit and stay strong,

Dan DeFigio, Director
Telephone (615) 386-0434 direct
www.gettingfit.com