Fast Solutions to Problem Areas

Life's too short to feel less-than-awesome.

Do you find yourself feeling diminished by the less-attractive parts of the your body?

Whether it's arm flab, belly-bulge, a big butt or saggy features, problem areas can rob you of your daily happiness and sex appeal.

On one hand, it's important to love yourself, no matter what you look like.  On the other, it's time to get healthier and address your "problem areas" once and for all!

"The term problem areas usually refers to areas of excess bodyfat", explains Brian Walters, exercise physiologist and long-time staff manager with Pefect Personal Training.  "Sometimes, the term refers to a particular lack or normal musculature.  Example of this are very skinny legs or arms, or poor posture."

So, what is the fastest way to solve these problems?

"First, it's best to identify what the problem really is," begins Val Fiott, health coach, PPT director and regular contributor for the American Council on Exercise. "It's not always obvious whether the solution is fat loss, muscle growth, or both.  Flabby arms, for example, really don't require the conditioning of those muscles, but rather a fat-loss solution, as the flab is excess bodyfat."


But don't we need to tone muscles in problem areas?

"It's helpful, but it's not always the key solution. The muscles, themselves, aren't the big problem when it comes to flabby or saggy areas," continues Fiott.  "Rather, we need to burn the fat that surrounds them."

"One thing we'd like our clients to know is that the ability to spot-reduce is a myth," explains Walters.  "Exercise won't melt fat in one specific area.  Fat loss happens throughout the body."

So what do we do with problem areas that require fat loss?

"The bad news is that we can't isolate where we burn fat," begins Fiott.  "The good news is that when we're using the right formulas, we can burn a lot of fat in a short time, throughout all areas of the body that have excess fat.  In short, if there's unslightly, unnecessary bodyfat in any given part of your body, we can burn it off with the right PPT program, consisting of meal planning, cardiovascular exercise, strength conditioning, and flexibility."

A common, general starter plan for healthy adults is outlined as follows:

• At least 30 minutes of pain-free cardiovascular exercise (swimming, elliptical, biking preferred) four or more times weekly, at approximately 60-70% of your maximum heart-rate (determined through testing)
• At least one warm-up set of strength exercise for each muscle group at a low intensity (to approximately 15 reps), followed by at least one moderate-to-high intensity set for each muscle group (approximately 8-15 repetitions to fatigue)
• generally 1200-1500 calories per day, depending upon body size and exercise volume (protein specifics, fat specifics and nutrient timing all assessed by PPT)
• 30 seconds or more of flexibility per muscle group following exercise 

And, what about those who have low muscle in particular areas?

"Generally speaking, a person will benefit from total-body strength training, " begins Walters. "But, if they don't have the time or the commitment, we can write a plan to target mainly the muscles that are weaker than normal.  Usually, just once or twice per week for about 15 minutes will produce moderate results if the client has good heart health and if their joints are flexible and strong enough to support the required movements."

PPT weight management coaches, personal trainers and nutritionists are all eager to help!  If you're NOT yet a client, then request your free consultation.  Already a client?  Reach client services director Val Fiott to discuss your goals and the scientific aspects of your program at (877)698-3648 ext 7018.

5 BIGGEST Weight Loss Obstacles

We all want fewer obstacles to our fat burning.  After all, there is hardly enough time in a busy day to get in half the exercise and meal planning that we need.  So, why get slowed down?

Obstacle #5 - Ab exercises:  Contrary to popular belief, exercising your abdominal muscles (the "stomach area") isn't really going to burn much body fat at all.  Caloric intake and vigorous, rythmic large-limb exercise are the keys to fat burning successfully.  See more on this in this PPT video!

Obstacle #4 - Intensity selection:  Casual walks, some extra stair-climbing at work, and being generally more active are all helpful steps forward; but for great long-standing contributions, your heart-rate needs to be within the appropriate zone for you, your health history, and your current levels of fitness.

Obstacle #3 - Exercise duration:  If you're not achieving the 2-pound-per-week fat loss that science expects from a well-crafted program, then one issue is likely the total duration of exercise.  Twenty to thirty minutes can be helpful for the heart, blood vessels and lungs, but significant fat loss (enough to make you happy) often doesn't begin until the 40th or 50th minute.  While this varies based on nutrition, hormones and other factors, you may need to exercise for over an hour at a time before you start regularly hitting your targets for fat loss.  Our greatest fat loss successes, by far, come from clients who choose our 90-minute sessions.

Obstacle #2 - Sleep:  Sleep quality and quantity both have an awfyu lot to do with fat loss success.  Why?  Because the hormones that are a big factor in weight loss/management are actually suppressed when deep sleep is minimal.  Aim for a minimum of six hours per night, preferably more, in total darkness.

Obstacle #1 - Metabolism:  While the practice of "calories in, calories out" is crucial, your metabolism is the critical factor between fast results and slow results.  Fortunately, we have tremendous control over your metabolic rate.  Protien intake, muscle strategies, herbal consumption, and meal timing all boost metabolism when implemented with the appropriate care.  This all falls under the category of health coaching and is included free on non-session days to those who purchase our 40-session commitment packages for fitness training,  Please reply or call to learn more!

Perfect Personal Training employs the highest standard of fitness and wellness science, with degreed, certified professionals of exceptional experience.  To request your free consultation and fitness/health-risk assessment, visit http://perfectpersonaltraining,com

Testimonials, rates, and much more company information is all available online!

5 Exercises That Are More Harm Than Good

"Any exercise is good exercise, right?"

"Every little bit helps, right?"

Well, not always...

Not all exercises are created equal!

Below is our important list of 5 exercise strategies that are more harm than good!

#5:  Sit-ups:  While an old staple of fitness training, this exercise actually creates tremendous stress (unhealthy stress) on the hips and spine.  While the abdominals can get a decent workout with this exercise, it's just not worth the damaging forces that it also creates.  Crunches are better (though still not quite ideal for most), and there are a slew of other core conditioning strategies that are very safe and very effective when performed for the right duration.

#4: Super-Fast Strength Training:  This is a common trend, but exercising "as fast as you can" is more stressful on the joints and muscles than it is helpful.  Unless your joints are highly-adapted to the stresses working against them, this super-fast training should generally be segmented into only certain parts of each exercise.  For example, pushups can be performed fast on the way up, but not on the way down.

#3:  Running:  Contrary to popular opinion, running creates a lot of stress on the ankles, hips, low back, bones and other areas.  Do we need it for cardiovascular training?  Not at all.  Swimming, the elliptical, and total-body aerobics are just as helpful on the heart and lungs without all the danger.

#2:  Jumping Jacks:  For the same reasons as listed in #3 above, jumping jacks create negative forces for most.  Why risk it?  Move on to "walking jacks" or similar aerobic exercises such as kicks, shadow-boxing or other such movements without jumping, pounding or heavy impact.

#1:  Deep Squatting:  We see this a lot - squatting into a position where the upper leg (femur) is not parallel to the floor, and to where the butt gets close to the floor.  Why is this so dangerous?  While its true that the muscles see a bit more conditioning, the knee joints go through a very unhealthy stress on the way back up from such a low position.  This ages the knee prematurely.  While some bodies can handle it well decade after decade, most do not.  Play it safe and limit your squatting to 90 degrees at the knees.  They'll thank you for it in the long run.

Questions about your PPT program?  Looking to get more involved in stress relief, heart health, core conditioning, or other aspects of health and wellness science?  We are here to help!  Call (877)698-3648 and dial 7018 for our client services director and national health coach.  We look forward to your success!

Dr Maureen Creal Explains Her In-Home Fitness Program with PPT

Dr Maureen Creal has been a PPT client for nearly one year, starting near the turn of 2015.  She exercises at her home once or twice most weeks with her local PPT professional and has offered to share her experiences in this interview below.  Enjoy the article!

PPT:  How did you feel about exercise and nutrition prior to becoming a PPT client? Were you a regular exerciser?

Dr Creal:  I have never liked exercise. I did many weight loss plans; gym memberships, videos, yoga videos, weights, exercise balls, hula-hoop, etc.. nothing ever really worked or stuck.  As far as nutrition, I tried to keep my caloric intake down, increase protein when I could, and stay away from high-fat or fried foods.  I did not have a plan, just “eye-balled” everything! I was not a regular exerciser, I walk my dogs at a very slow “dog smelling everything” pace.  I never, until now, took steps toward balance.

 

PPT:  ‎Had you experienced any physical problems or health symptoms as a result
of your former lifestyle that you're willing to share?

Dr Creal:  I often had a stiff neck, back pain, my scapulas were aggressively sticking out (my dad called them my angel wings because they were so pronounced), and I had a hard time standing up straight after laying down/sleeping.  My hips were sore/tight and it took a little bit of time before I was able to stand fully erect.

My weight has remained stable for most of my adult life.  I have fluctuated within 10 lbs since high school.  Although my weight hasn't changed by much, my body shape has changed dramatically.  I have always battled with cellulite.  I was told by many people (Doctors, trainers, friends) that I will not be able to get rid of the cellulite and should learn to deal with it.  I still have some on my thighs but it has significantly decreased since I started working out with PPT!

PPT: That's excellent, Dr Creal!  What led you to initiating a Perfect Personal Training program? Had you considered other wellness groups?

Dr Creal:  I was in pain with my neck and back, was having difficulty standing up straight out of bed and I thought I am too young to have these issues.  Also, I was embarrassed of my body shape and size.  I had stopped wearing shorts and skirts, and would only wear bathing suits around family and close friends.  If I was on vacation I was always covered in a wrap until the very last moment of plunging into the water.

I chose PPT because they come to my home. I know that I cannot count on my own motivation to maintain an exercise routine, let alone drive myself to a workout! With PPT I just have to be home and ready to workout!  [My PPT fitness professional] has always been prompt and ready to go the moment he arrives to my house!

PPT:  Please describe ‎the obstacles that you've faced during your time as a PPT client. Have you felt inertia keeping you from embracing any lessons or fulfilling any of the physical tasks or "homework" exercises?

Dr Creal:  I am my only and biggest obstacle.  I do not like to exercise, although that is slowly changing.  Since the very first workout I noticed improvement.  I was able to get out of my bed without pain and I slept through the night.  My body shape started to show progress within the first month.  At the end of month 2 I went on vacation and wore a swimsuit openly and a skirt out for the evening!

PPT:  What physical improvements have you experienced as a result of your program?

Dr Creal: I am now able to stand up when I get out of bed, my neck has not had nearly as many issues as before, my scapulas have gone down significantly, my body shape is much more tone and fit.

PPT:  What emotional or disciplinary changes have you experienced as a result of your PPT program?

 
Dr Creal: I just celebrated my 40th birthday and I am proud of how I look and feel.  I am proud of myself after each workout; with my progress and physical looks. I have a better understanding of nutrition and can eat anywhere and have an idea of what to eat to maintain my Fat/Protein/Carb
goal.

PPT:  How is your relationship with your Perfect Personal Trainer and health coach?

Dr Creal: He is very kind, knowledgeable and professional! He is on time to each session, ready, prepared with all of the equipment, and appears to be in a good mood! He is patient and supportive. He ensures that I understand why we are doing certain exercises and how they are helping me reach my goal.  He checks in at the beginning and end of each session to make sure
that I understand what I am doing, if I had any changes since our last encounter, and if I know what to do until we meet again.

He also continuously debunks any myths I may have regarding an exercise reason or effectiveness.  He is able to do this in a kind manner while suggesting resources to review to help explain further.

I must say, one thing that is so very important, feeling comfortable and safe is a priority.  My trainer has never touched my body to correct me while exercising or to teach me an exercise.  He has always taught me an exercise by doing it himself first.  If I am doing an exercise wrong or not safe he will demonstrate with his body what my body is doing and how to correct the exercise. I am not against physical contact and know that it may be necessary to teach some things properly.  I think it is amazing and extremely professional that he does what he can by demonstration.

PPT:  Thank you so mucn, Dr Creal.  We appreciate your time and your commitment to your wellness program.  Happy holidays to you!

Not yet a PPT client yourself?  VIEW OUR RATES AND REQUEST YOUR FREE CONSULTATION TODAY AT http://perfectpersonaltraining.com

Cardio on the Same Day As Strength Training?

"Personal trainers worldwide are giving terrible advice," explains Val Fiott, Client Services Director for Perfect Personal Training and Certification Committee Member for the American Council on Exercise.  "They're commonly telling clients to avoid cardiovascular conditioning on their strength training days and vice versa, and this isn't just bad advice - it's harmful to their wellness programs."

Cardiovascular conditioning, according to the American College of Sports Medicine, is recommended five days per week, for at least 20 minutes at a time at moderate to high intensities for those with minimal risk factors.  Muscular training is recommended at least twice per week, incorporating all major muscles.

"Given these guidelines, a person needs exercise at least seven times per week to be as healthy, statistically, as he or she can be.," Val elaborated. "Weight loss and body toning often require even more training days, especially if nutrition can't always be ideal. So, there is clearly a big need for many people to fit in cardiovascular work on the same days as strength training."

But is it safe?

"Absolutely.  As long as each workout begins with an appropriate, gradual warmup and ends with a proper cool-down followed by flexibility conditioning, there is absolutely nothing dangerous or counterproductive about training your cardiosystem on the same days as your muscles.  The real danger lies in failing to reach the appropriate amount of cardio and strength work each work.  In fact, you'll get your metabolic engine burning even brighter as a result of combining cardio and strength into the same days as time allows.  Just be sure to stay hydrated according to industry guidelines, consume appropriate proteins, carbs and fats about every three hours, and to be well-rested."

Not yet a PPT client?  Get the BEST decisions for your exercise programming, nutrition and lifestyle from the nation's top health science leaders.  Request your free consultation at http://perfectpersonaltraining.com/signup.php

Four Weeks To Fast Body-Toning

Throughout our decade-long history, PPT has provided you with very specific advice on each step to successful body toning.  For those of you already involved in PPT programs with out top personal fitness trainers, you're probably already aware of your body's own specific requirements for success.

With most of you eager to get out of town and enjoy the holiday weekend, we'll boil it all down to the major bulletpoints -- a checklist, if you will, in today's post.  If you aren't taking these steps, you're unlikely to be creating the sexy, energetic, youthful physique that you deserve in life.

_____________

#1.  The muscle training is only part of it - the cardiovascular conditioning and nutrition are what will burn the majority of the fat inside and surrounding each muscle so that your definition can be exposed and seen!

#2. Your muscle training needs to be progressive, with the proper intensity for that phase of your program, along with the appropriate amount of time spent on each muscle group.  Rest periods, re-hydration, and muscle stretching are also critical and require appropriate decisions.  Generally, 3-4 days per week of about an hour of strength training will achieve defined, healthy, strong muscles.

#3.  Nutrition isn't just about healthy choices, but rather the appropriate amount of fats, carbohydrates (energy) and proteins.  Eating every three hours to your specific needs will fuel your body and allow for muscular growth.  Getting too much of anything will turn into bodyfat, hide your muscles and slow your progress, so the right meal planning is as critical as it is rare.

#4.  Sleep is truly important for muscular development and fat-burning around the muscles.  In addition to getting the recommended 7-8 hours each night, supplement with melatonin, magnesium, tryptophan and other natural sleep-quality aids to improve the value of REM cycles the depth of your slumber.
This is a significant part of toning muscles and keeping metabolism high.

#5.  Minimize alcohol to avoid unwanted calories which will turn into fat, and avoid excess salts, energy drinks, and high doses of caffeine to protect your nervous system and keep your body clean.


There you have it!  Just four weeks of following this advice is sure to improve your muscle tone significantly, while burning excess fat to show off those great new muscles.  Remember, progression and specifics are key to success, so you aren't wasting your time on decisions that aren't helpful.

Are you not yet a PPT client?  Request your free in-home consultation! 

Questions about beginning a science-driven, PPT fitness program of your own?  Call Client Services Director Val Fiott at (877)698-3648 ext 7018 and he'll be happy to help you understand the steps involved and how we can help you at your home or office.

5 Important Facts About Stretching

Think you know your flexibility habits?  See what the nation's most qualified fitness professionals have to say about Yoga, stretching, joint health and how your lifestyle affects your long-term mobility!

#5:  Stretching should be everywhere.  While most people tend to stretch just the common muscle groups, this actually leads to muscle imbalance.  For example, if you're stretching your chest muscles without also stretching your back muscles, you could be perpetuating an imbalance.  The same goes for stretching the front of your thighs without spending about equal time on the back thigh muscles. A PPT professional can determine the best plan for your healthy joints and modify it as needed.





#4:  Stretching should be minimal (or avoided) before or during strenuous exercise.  It's important to understand that stretching muscles doesn't just lengthen them, but it helps them to relax, and decrease tone.  Essentially, stretching your muscles reduces their ability to work.  While this is necessary post-exercise, this isn't usually ideal before or during vigorous aerobic or strength conditioning.  In general, we recommend you avoid stretching before or during exercise (with few exceptions) and leave it for the end of your workout.

#3:  How does Yoga help?  Yoga tends to be, primarily, focused on stretching muscles (along with some core conditioning, with most instructors).  And, since the world of Yoga usually tends to hold each stretch for an appropriate period of time, Yoga creates healthy stretching for the muscles that it stretches.  See #5 above, though!  Most Yoga programs and instructors leave out some important muscles, and don't generally incorporate the principles of muscle balance.  A PPT fitness and wellness professional can help you add to your Yoga program to ensure a fully-appropriate flexibility program.

#2:  Intensity Matters!  "Feeling it" won't help as much as you'd think unless you're providing just the right amount of muscle tension.  Try to reach a point of discomfort without pain to be more helpful in your flexibility conditioning.  If you're stretching maximally and still don't feel challenged, don't worry -- you're still improving your muscle health, but you probably already have very flexible muscles.

#1:  Follow the Recommendations:  Even if your muscles feel flexible, you'll want to reach the "normal" score for each major joint (PPT professionals will help you understand how to score this).  Aim to stretch each major muscle at least three time per week, preferably five days per week for at least 30 seconds.  Breathe deeply and try to relax during your stretches.  It's especially important to stretch following your strength-training and cardiovascular workout.

Learn much more about long-term joint health, muscular balance and keeping your body mobile during the aging process.  Reach us on our contact page or, to talk in-depth about your fitness & wellness program, call Client Services Director Val Fiott directly at (877)698-3648 ext 7018.

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