Are You Ready For Memorial Day Weekend?

"Keep asking, and it will be given to you. Keep searching, and you will find. Keep knocking, and the door will be opened to you. For everyone who asks receives, and the one who searches finds, and to the man who knocks, the door will be opened."

- Matthew 7:7-8

Here's a guest blog originally from Alwyn Cosgrove about Memorial Day weekend and being ready for summer. Take a good look in the mirror or take some photos and see where you're at and if it's where you want to be.

Well it's here - Memorial Day weekend.

The official start of Summer for many.

The great "unveiling" - when the shirts come off, the swimsuits go on and the entire world knows exactly how good or bad your dieting and exercising was for the last 3-4 months.

Judgement Day.

Are you ready? If not, you have two more BIG weekends this summer in which to dial in your physique and make a huge difference. That's right, it's not over! You still have two more Judgment Days this year!

Goal setting is all about setting S.M.A.R.T. goals and "T" stands for "Time line." Athletes peak for National Championships, Trials and World events. Just because you're training for fat loss or to look better naked doesn't change the fact that DEADLINES are extremely effective tools.

So we're going to set two this summer. Your next goal is Independence Day - July 4th - only five weeks away. With a combination of a kick-start plan, a solid workout and nutritional support program, and a healthy dose of motivation, you could easily be 10-15 lbs leaner by then.

Your next goal is the end of summer - the Labor Day weekend. This is currently 14 weeks away. So if you're looking a little flabby this weekend or feeling a little embarrassed about your physique, you can still make amazing changes. It's never too late.

This is an opportunity for you to look completely shredded - rock hard legs and abs by summer's end. But you still need to start now.

Here are the fat loss basics:

Calories
You need to create a caloric deficit. There are no two ways about it. You must burn more than you consume. The most effective way to create that deficit is to use a combination of diet and exercise.

Nutrition
Your diet should consist of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum. Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day. This will help maintain blood sugar levels and keep you from blowing your diet.

Exercise
Interval training and metabolic resistance training will provide the most bang-for-your buck. Steady-state aerobic training just doesn't burn enough calories for your goals right now, and a bodypart training split will be less effective than total body training for fat loss. Try to exercise at least six days per week - three days of interval-based cardio and three days of resistance training.

Supplements
There is almost nothing that will make a difference. Sorry. Certain supplements can boost metabolism, or increase your energy somewhat and these may be useful. But in terms of real world "pounds of fat lost," I have yet to see anything that really made a difference. A multivitamin and a fish oil supplement are vital though - but more for your overall health. A protein shake or post-workout shake can be useful for convenience but are nothing more than high-quality food.

If you need a jump start - go HERE- this will take care of some fat quickly in the next four weeks.

P.S. All talk of fat loss aside, enjoy your holiday weekend. But PLEASE remember that the point of this weekend is to remember our fallen heroes and spare a thought for all the troops who are still fighting for us today.

God Bless!

The Truth About Wii Fit and Weight Loss!

"You were running the race so well. Who has held you back from following the truth?" - Galatians 5:7

The Wii Fit has gained popularity in the past year with the hope that it may help people lose weight. The fitness gaming system might be able to keep players in shape as it offers many types of activities - from running to pushups to yoga - but not if they don't play it.

Although more than 1.5 million homes have a Wii Fit, it has become little more than an exercise fad that will most likely come and go (just like all the fitness gadgets and gizmos they sell on late-night television).

According to this article, few people use it consistently for more than a month.

"I don't know a single person who has bought the game who uses it routinely after a month," said Brian Crecente, managing editor of the popular gaming blog Kotaku. He also stressed that getting results from the game requires dedication and real physical exertion.

Although the Wii Fit is a great marketing tool and a clever way to appeal to gamers that may not exercise, it takes more than a game to change people's habits. It takes hard work. And although the Wii Fit may be fun at first, the novelty eventually wears off and the hard work no longer seems fun.

I, personally, may not believe that the Wii Fit will make much of a difference in weight loss or getting people into shape. But it's better than no exercise at all if used consistently with a high level of effort.

If you're going to use the Wii Fit - great! It would be great to see if it makes a difference in our nation's obesity epidemic. Time will tell if it fades away like other fitness fads or if it actually makes a positive impact (as mentioned in the article about the study that will be released later this year).

Whether you decide to use the Wii Fit or another type of sport or activity for exercise, be sure to at least include 2-3 days of resistance training each week to help build muscle, strength and increase your metabolism.

As I mentioned in a previous blog, strength is very important for increased conditioning and a higher quality of life - especially as you age. I'm not sure of all the Wii Fit's capabilities, but it may not have as many resistance training options that you could get with dumbbells, barbells, odd objects or bodyweight exercises.

Just don't forget that making better choices nutritionally will be the key to your success (along with a strong support system and hard training).

Kids Urged to Bike and Walk to School!

"People with integrity walk safely, but those who follow crooked paths will slip and fall." - Proverbs 10:9

Across the country, schools are encouraging families to forgo their cars to promote healthy habits, relieve traffic congestion around school buildings, help the environment and save money on gas.

Many schools reward kids who ditch mom or dad's car in favor of biking or walking. Prizes for walking or biking to school range from bottles of water to digital cameras, bike bells to bicycles. Many schools and community groups are funding the programs with grants from the national Safe Routes to School program, administered by the Federal Highway Administration. The FHA has funded programs in 40 states.

The FHA has worked with public schools and YMCA's to develop walk-to-school programs that appeal to parents and children. They have also helped to establish safe walking or biking routes and the funding of sidewalks.

Walking provides an opportunity to exercise and socialize before school, and it can have long-term impact on health. Students who exercise regularly are less likely to become obese or diabetic. And exercise in the morning can improve readiness to learn.

Students who live too far to walk or bike are asked to form car pools, use public transportation or walk part of the way. Many of the programs at various schools are "kid-generated." They are the ones asking their parents to leave early and walk or bike with them to school.

I think this is a great way to help our children (and their parents) to get more exercise each day while also helping to save money on gas and reduce auto emissions.

However, I find it difficult to understand why programs like this need to exist. When I was a child, I walked to school with friends every day. I also played school-yard games before classes began and again during PE, recess and after school. I stayed active throughout the day.

This shows how much things have changed in the last 20 or so years. More and more children are driven to school by their parents instead of walking or biking. We already know that kids today watch too much TV or spend too much time playing video games or surfing the internet. Parents should encourage their children to walk or bike to school to get more exercise (and parents should step up as role models and walk or bike with their kids).

With many public schools having to cut recess and PE classes from the daily curriculum, it's important that kids get more chances to exercise. Parents, teachers, coaches and other adults need to set an example for our children by getting more involved and becoming more active as role models.

Luckily, one organization is trying to make a change - the International Youth Conditioning Association (IYCA). I will be getting one of my training certifications with the IYCA so I can effectively and properly teach children how to become more active and make exercise fun again - the way it should be!

To Keep Weight Off, Exercise One Hour Per Day, Five Days Per Week!

"Lazy people want much but get little, but those who work hard will prosper." - Proverbs 13:4

A recent study published in the Archives of Internal Medicine reported that obese and overweight women must exercise at least 55 minutes a day, five days a week to drop 10 percent of their bodyweight and keep it off for at least two years.

The study reported that in addition to limiting calories, overweight women must exercise substantially more than was previously recommended. The less they exercised, the less they lost and the less they kept off. The magic number of 275 minutes a week seemed to make a difference.

The two-year study consisted of 191 women between the ages of 21 and 45 with a body mass index (BMI) of 27 to 40, which is above the threshold of healthy weight. Prior to the study, all of the women exercised less than 20 minutes a day, fewer than three days a week.

Overweight is typically defined as having a BMI (an approximation of body fat based on height and weight) of more than 25, while a BMI of more than 30 indicates obesity. Although BMI is not the most accurate measurement of body fat and health, it is a widely-used method that works fine for most people (if you carry a lot of muscle mass - such as a bodybuilder or other athlete - you may register as obese even though you are very lean and healthy).

The women were prescribed diets of between 1,200 and 1,500 calories a day, and were divided into groups with different exercise goals. While women in various groups lost weight, only those who exercised more than 55 minutes a day, five days a week, managed to keep the weight off two years later.

Prior to this study, health professionals often recommended that people exercise for a minimum of 30 minutes, five days a week. But that level is helpful only for those trying to maintain their health and is not effective for those who have managed to lose a large amount of weight and are trying to keep that weight off.

Much of the focus on obesity has centered on issues of diet and ignored the impact of regular physical activity. We know that diet without exercise is not as effective - the same holds true for those who exercise but don't follow proper nutritional guidelines.

Don't be discouraged by the exercise level required by these findings. Even though working out 55 minutes a day, five days a week, may seem like a lot, it can easily be done if you make time to do it. Most of the women in the study were working mothers, and they were successful with their fat loss goals because they made the time to exercise at a moderate intensity.

This isn't the first time that one hour a day, five days a week, has been recommended. In fact, John Berardi made the same recommendation in his book The Metabolism Advantage.

In his book, John Berardi writes:

Research from the University of Wyoming clearly demonstrates that it takes at least five hours a week to see real body composition results. In this survey of more than 1,000 people, researchers concluded that people who workout out for less time than that tend to be unhappy with the way they look and feel. On the other hand, people who workout for more than five hours a week tend to be happy with the way they look and feel.

According to scientifically based U.S. government guidelines, you must exercise for 30 minutes a day to improve your health and 60 minutes a day to burn fat. In research conducted on weight gainers and maintainers, maintainers spent 80 minutes or more per day exercising, whereas gainers spent 20 minutes or less.

This has held true with my own training. Whenever I strength train 3-4 days per week and perform additional cardio sessions (high intensity intervals, strongman-type workouts, ultimate frisbee, etc.) giving me at least five hours of exercise a week, I stay leaner, much more fit and healthy.

There have been times when I reduced my training sessions to three days per week, and I always gained weight while noticing a drop in my fitness levels. In order to meet my goals, the five hours per week rule almost always holds true.

I'm very busy with work and other commitments just like everyone else, but I make training one of my priorities throughout the week. I schedule it within my week so that I know what days and times I have set aside to train. I feel better and look better when I get nearly five hours or more of exercise a week.

Remember, there are 168 hours in a week and five hours of exercise only represents 3 percent of the entire week. Considering that the average North American watches 28 hours of television per week, five hours a week shouldn't be that problematic if you turn off the television or computer and get out and exercise.

The best way to structure your training is to perform at least three 45-60 minute strength-training sessions and three 25-30 minute cardio sessions each week. Once you reach your fat loss goals, you can reduce your training to 30 minutes a day as mentioned above in order to maintain your health, but it may require more than that to keep the fat off for a long period of time.

This is why strength training is so important. Muscle is the only thing that is metabolically active. Muscle mass increases metabolism and allows your body to burn fat effectively 24/7. Cardio alone will not keep the fat off (the reason many runners and bicyclists are overweight), and it certainly won't help you maintain muscle mass.

If you follow a supportive nutritional plan in addition to intense strength training and cardio, you will achieve your goal for a happier, healthier, leaner body just the way God intended!

The Upside to Higher Gas Prices!

"In this you greatly rejoice, though now for a little while you may have had to suffer grief in all kinds of trials. These have come so that your faith—of greater worth than gold, which perishes even though refined by fire—may be proved genuine and may result in praise, glory and honor when Jesus Christ is revealed."

-1 Peter 1:6-7

It's hard to believe that there could be a benefit from the higher gas prices, but there is! Gas has now become so costly that people are starting to drive less and walk and bicycle more. This means they are beginning to exercise more, and it's a good thing for our nation's health.

According to a recent report in the ACE Fitness Matters magazine, if the price of gasoline went up an additional $1 a gallon, obesity rates in the United States would decline by 15 percent over five years!

The rising cost of gas (and food) is getting more people to exercise and also eat fewer meals in restuarants. We already know that after years of eating fast food and supersized portions, more than 30 percent of Americans are obese. Cooking and eating at home more often means healthier and less expensive meals.

Now is a good time to find more fuel-efficient modes of transportation, get more exercise by walking, biking or running and prepare healthy and delicious meals at home to save money and lose weight.

Here's a tip: Bringing your lunch to work each day can save up to $140 or more per month! Not only that, but it's a lot healthier than the offerings from fast food joints and other restuarants.

Faith Healing!

"May they understand that You, Lord, bring health and healing and will reveal to them an abundance of peace and truth...."

- Jeremiah 33:6

Recent research suggests that religion offers health benefits including longer life spans.

Some have attributed this to the healing benefits of prayer and faith in God. Others believe it's because people of faith enjoy supportive, healthful lifestyles. If you're a Christian, you know it's due to both of those things and more!

Some statistics:

• 83: The life expectancy of people who frequently attended religious services; for infrequent attendees, the estimate was 75.
• 70%: The percentage of churches that provide healthcare services to their communities, according to a survey of 6,000 congregations.
• 40-60%: The percentage of hospital patients who want their doctors to pray with them.

Faith in God, prayer, living a healthy lifestyle as God intended and surrounding yourself with strong social support from other Christians is an important part of living a long and healthy life.

Exercise and a proper diet are important to our physical needs. Faith in God, a strong support system and prayer are important to our spiritual, emotional and physical needs.

Have you prayed today?

Japan Seeking Trim Waists!

The obesity epidemic is no longer just an issue in the United States. It's becoming a problem in other countries as well. This is the result of people eating more processed foods including items containing white flour and sugar, fried food, fast food, trans fats and high fructose corn syrup in addition to exercising less and not moving as much.

Japan has taken steps to help curb obesity recently. Check out this article for more information - CLICK HERE!

People need more exercise along with the consumption of whole, natural foods such as lean meats, vegetables, fruits, nuts and healthy fats in order to combat the obesity epidemic.

A plan like Warp Speed Fat Loss would also be a good idea for many willing to put in the hard work necessary to lose weight and get in shape.

Obesity Trends

"...Eat only what you need, That you not have it in excess and vomit it." - Proverbs 25:16

In the past 20 years, there has been a dramatic increase in obesity in the United States. This map shows the obesity rates of the 50 states as of 2006.According to the Centers for Disease Control and Prevention (CDC), nearly 40% of the U.S. population is obese and that number is climbing.

Although there is a wealth of information available on how to overcome obesity, it seems as though very little is actually being done to reverse the current trend. People are still eating too much food or eating the wrong foods. Despite the changes in the fast food industry to eliminate trans fats and offer "healthier" versions of their food, many people still eat too much, buy the "Super Size" meal due to its perceived value or don't know how to make the right choices. And for many people, they are confused by the resources available to them and never actually learn how to eat right and exercise properly.

In addition, our society has grown more acceptable of obesity and is moving toward a "politically correct" way of treating people who are "larger" than others. For example, after visiting Universal Studios - Islands of Adventure this past weekend, I was surprised to see that some of the rides have been changed to accommodate obese individuals. As I stood in line to ride the Incredible Hulk Coaster, I noticed a sign that said, "Rows 3 and 6 have been increased to accommodate certain body dimensions."

It doesn't stop there. I saw numerous adults riding around in those motorized scooters. They were clearly obese, and they were everywhere! It seems like more and more adults are relying on these motorized scooters as a form of locomotion rather than walking. In addition, as I spent nearly 12 hours walking, running, playing and riding the rides, I saw very few fit and healthy people! Most were overweight, obese or "skinny fat."

Not all of the rides have been changed to accommodate obese individuals, but some can hold larger people due to their overall design. As we came to the end of our flume ride on Dudley Do-Rights Rip Saw Falls, we were held up for a while because an obese woman ahead of us was unable to get out of the flume log. She was stuck and needed the assistance of her family to help pull her up and out. And as soon as she was done, she hopped on her motorized scooter and sped off to the next ride.

I don't want to judge anyone, but just thinking about how obesity affects the overall health and happiness of an individual along with how they function in daily life is a concern. It amazes me that many people can let themselves get to that point in their life and how difficult it must be to live like that. Not only that, but obesity is costing our nation millions of dollars in healthcare costs. Obesity affects all of us.

I understand that many obese people have dieted before. Many have tried exercise. Some blame it on genetics. Others are naturally "big boned." Some have hormonal issues or other imbalances in the body. But the bottom line is that with proper nutrition and exercise, no one should be obese.

Will everyone look like the models or bodybuilders we see on TV or in print ads? No, of course not! But can everyone be at a healthy weight, be fit and live a life without all the problems associated with obesity? YES!

Is it simple? Yes. Is it easy? No. Does it require hard work? Yes. Will it take time? Yes. For some it could take years. But wouldn't it be worth the hard work and time in order to be healthy, happy and live life the way God meant for all of us? Most definitely.

I hope to be able to use my passion for health and fitness to help those who are overweight or obese. I want to be able to help people who struggle with their weight to finally get to a point where they are healthy, happy and spiritually fit so they can enjoy their time spent in this world and with those whom they love and love them.

We must do something about the obesity epidemic in this country. It has now become a huge issue for children. It has to change. One step at a time.

Did you know?

• 71% of men are overweight.

• 62% of women are overweight.

• 33% are considered obese.

• 18% of our youth are overweight or obese (up 70% since 1988).

• Obesity and related health problems cost $117 billion each year.

• Poor employee nutrition costs $1,474 per year per employee.

• Excess weight lowers gas mileage. Americans spend more than $2.2 billion in gas because of additional weight.

Focus on Movement Patterns in Your Training

"He makes the whole body fit together perfectly. As each part does its own special work, it helps the other parts grow, so that the whole body is healthy and growing and full of love."

- Ephesians 4:16

The muscles of the body work together to perform various movements. Whether you bend down to pick something up or reach up to grab something or put something over your head, many muscles throughout the body are working to make those activities possible.

At no point is one muscle isolated to perform any of those activities. When training the body, it's almost impossible to truly isolate each muscle (although many bodybuilders will tell you otherwise).

For example, when bench pressing, the muscles involved include the chest, triceps, shoulders, lats, abdominals and even the legs (to support the body). The same is true when squatting or performing any other exercise such as a biceps curl.

Many trainers and bodybuilders will tell you that a biceps curl works the biceps. However, the supporting muscles of the shoulders, lats and abdominals are also involved to a certain degree. So although a biceps curl works the biceps, it's impossible to isolate that one muscle.

Since the body works together to perform various tasks, activities and exercises, it should be trained in a similar way. By focusing on movement patterns, you help strengthen the muscles in the body that will help you accomplish the various activities mentioned above.

Below is a list of the most common movement patterns typically used (these are terms popularized by Ian King, an Australian strength coach):

1) Horizontal Pushing (various forms of bench pressing exercises, pushups, etc.)
2) Horizontal Pulling (various forms of rowing exercises, face pulls, etc.)
3) Vertical Pushing (various forms of overhead pressing exercises, handstand pushups, etc.)
4) Vertical Pulling (various forms of chins/pull-ups and lat pulldown exercises)
5) Quad-dominant (various forms of squatting exercises, step-ups, lunges, etc.)
6) Hip-dominant (various forms of deadlifting exercises, goodmornings, etc.)

Although the above terms were popularized by Ian King, these basic movements were defined several decades ago. According to Motor Learning and Performance, 3rd Edition, Richard A. Schmidt defined the six basic human movements as: squat, bend (deadlift), lunge, push, pull and twist. A seventh could be added as running (according to Alwyn Cosgrove in The New Rules of Lifting). Again, the basic premise is that these are basic movement patterns that the body performs and is the reason why these movement patterns should be followed in training.

Traditionally, bodybuilders train muscles not movements. They typically divide their weekly training sessions into "body part splits" such as chest and triceps, back and biceps or legs and abs or one of many other types of body part combinations. For a bodybuilder, this makes sense. Their goal is to develop as much muscle mass as possible in each area of the body. Athletic ability and daily functionality are not very important to the bodybuilder. In essence, they are "athletic mannequins" and only interested in being aesthetically pleasing regardless of function.

Bodybuilders also use a very high volume of training and have the time to train up to 6-7 times per week and even multiple times per day (not to mention that many are using anabolic steroids and other performance-enhancing drugs). This means that the training methods of bodybuilders doesn't apply to the average person with a full-time job, family obligations, other commitments, etc.

Unfortunately, this type of training is what most of the general population follows. This is a result of the various bodybuilding and fitness magazines and their misinformation in promoting "body part" training. This type of training has become very popular and most people think they must follow this type of routine in order to get results.

However, more people would get better results in their training if they stopped thinking about exercising certain muscles and instead focused on movement patterns. Ideally, you would have an equal amount of pulling exercises as pushing exercises and an equal amount of quad-dominant exercises as hip-dominant exercises. This will help to keep the body balanced and help with muscle and strength gains over time while helping to prevent injuries due to muscular imbalances.

For example, many people experience shoulder pain from bench pressing. Not only could it be the result of poor technique, but most often, it is a result of performing many more horizontal pushing movements than pulling movements.

We've all been to the gym on Monday evening. If you look around, it appears to be the universal day to train the chest. Almost every bench is occupied and people are pressing for many sets. Yet, you hardly see anyone give that much attention to rowing exercises and even chin-ups and pull-ups!

By focusing on movement patterns, you will also help keep your muscles functioning the way they are meant to be used. Most athletes focus on movement patterns not muscles. At the same time, many athletes develop fantastic physiques as a result of their training. They focus on athletic movements while developing strength, speed, conditioning, endurance and more.

As Dan John (a strength coach in Utah) has said many times: "The Body is One Piece!"

At Christian Athlete Fitness Training, we utilize training programs that use movement patterns and full-body or upper/lower body splits each training session. This gives the most bang for the buck and carries over to the athletic field and life's daily functions better. This doesn't mean we don't perform "isolation" movements such as biceps curls. We will use some of those movements in our training, but they do not make up a large percentage of what we do. The majority of the exercises we use are focused on compound, multi-joint movements such as squats, bench presses, rows, deadlifts, overhead presses, chin-ups, dips, power cleans and more.