Contributed by Martin (Marty) Mark, Certified Personal Trainer

I remember when I was a kid, you know a kid maybe 10 years old, I was almost invincible. If I fell and was hurt, I probably cried, and then picked myself up and continued playing. If I was tired of running, I would stop, catch my breath and then run again. I was outside a lot, and I loved it. Life was just a continuous game in the street, and the street was the largest playground in the world.

As a teenager, I was no longer almost invincible - I was invincible. If I fell, I didn’t cry, I just got up and continued on. If I was tired of running I just stopped for a second or maybe less and continued running. I played in the street from early morning until late at night. I played stick ball, curve ball, Johnny-on-a-pony, king of the hill, basketball, softball, it didn’t matter what the sport was or if I was good at it or not, if it was free and available, I played it. The list of activates I could do as a kid was endless. If it could be done, I did it.

When I enlisted into the service I was still a kid. The Basic Training made demands on my body that were much more challenging than anything I could have imagined, and certainly more demanding than all the games that I played in the street.

If Basic Training was a challenge, Special Forces Training was next to unimaginable. It far exceeded anything, physically and mentally, that I ever did before.

But you got it, I was invincible. Yes I was, and I made it. Not only was I now Special Services, but I loved it, every minute of it…

Sometime between getting out of the service, getting married, and having a wonderful daughter, I begin to notice things that I wasn’t aware of before. By now I was in my late 20’s and, yeah you guessed it, still invincible, BUT what I started to see was very frightening to me. A lot of other people were not as invincible and I was. What made them different than me? They were starting to get to be middle-aged or older. Other people were getting older. I noticed people in wheel chairs, canes, and walkers, having trouble doing all the things I took for granted. Coughing, walking bent over, losing their balance, unable to bend over and pick something up, people were having trouble carrying packages, having trouble with the daily physical fundamentals of every day life.

Getting older…

Apart from being born and dying, perhaps aging is the only experience every single human being shares. Think about this, from the moment we are born we begin to age. When we begin to age, things happen to our body. It’s called chronic disease, and it usually starts early in life and develops gradually, like diabetes, emphysema, and heart disease, just to name a few. Yes it’s very true, Medicaid will provide for you once you become destitute with no family, no more money, and lodged in a nursing home. You may get a hospital bed, a TV set, at least one roommate who might not be coherent, three meals per day, and an aide to help push you around in your wheelchair, feed you if necessary, and maybe change your Depends.

If this sounds like a good idea to you then by all means don’t worry about a healthy life style, you will be taken care of. If this doesn’t sound like a good idea to you and you remember when you were invincible and you want to be invincible again, the answer is really very simple.

Increased physical activity will:

• Maintain optimal health and decreases incidence of secondary health problems related to disuse syndrome.
• Increase muscular strength and endurance
• Increase flexibility
• Improve cardiovascular function and blood lipid management
• Reduce risk factors responsible for cardio vascular disease
• Reduce obesity and glucose intolerance
• Lessen or eliminate depression
• Improve sleep
• Enhance self esteem and a feeling of control
• Improve basic motor skills
• Make activities of daily living easier
• Turn disabilities into handicaps

A past surgeon general has said that close to 80% of our most dreaded diseases could be prevented with appropriate lifestyle changes, including a good diet and regular exercise.

Dr. DeVies of USC has shown that men and woman in their 70's and 80's can achieve levels of vigor associated with people thirty years younger. The means that assuming there are no underlying disorders, exercise can make an 85 year old as strong as a 55 year old person.

Other studies have shown, that by the time men reach 70 years old only one out of ten can lift a ten pound weight over his head.

Are you beginning to see the path to the invincibility we all once had? In everyone’s life comes a moment when that person realizes that their invincibility is related to age. If for a moment, a fleeting second, no matter what your current age is now, that you think you are getting older and can’t do the things you used to do you should realize that invincibility can last longer than your dreams.

You need to know this, men and woman of all ages even 70, 80, and 90 years young, can increase their strength by more than fifty percent in just two months after beginning a strength training program! If you keep training you can double or even triple your strength!

Hey, maybe you’re even 30, 40, or 50; this is the time...the time to start a vigorous training program! Some people “feel” an immediate change in terms of balance, coordination, and strength. During the first few weeks of a progressive-resistance weight training program changes occur in the ability of your nervous system to work more effectively and recruit muscle fiber that was inactive, or "sleeping", before you started training, or “pumping iron“. Progressive-resistance weight training can serve as a wake up call for the fifty percent of the muscle that was previously inactive prior to starting a strength program. All this means is that the feeling of invincibility will start to return.

An improved cardio-vascular training program will start to make a difference on how your heart and body processes blood and oxygen. This means you walk, run, exercise, and play, without having to stop every minute to take a breath. You will breath better in a very short period of time. Yes, you can now walk, run, or sprint, without feeling like you are going to run out of breath any second! Do you feel the feeling of invincibility coming back?

A modified diet, rich in protein for muscle synthesis, complex carbohydrates for energy, and minimal fats, will enhance your training program. The proper supplements will increase your vitality, endurance, muscle synthesis, boost your immune system, and promote a healthy you.

The moment I was talking about earlier, the moment of doubt, the moment we realize that something has happened to our invincibility, is the very same moment we can do something about it. Start an exercise prescription that is right for us. That moment in our lives that we realize that we cannot prevent aging, but we do have the power to age the way we want. To be invincible once again.

Martin (Marty) Mark is a certified Personal Trainer with over 25 years of practical hands-on experience in resistance training and aerobic training. He is also an accomplished Martial Artist, having studied Kung Fu for over 20 years. He has kept himself in good health and excellent condition by being committed to maintaining a healthy lifestyle. Marty trains clients in the Pompano Beach, FL area, and online. You can find out more and contact Marty at Local Fitness Trainer.

The US Consumer Product Safety Commission, in cooperation with EB Brands of Yonkers, NY, recently announced a voluntary recall of rubber fitness balls sold in 55-, 65- and 75-cm diameter sizes in various colors with the Bally Total Fitness, Everlast or Valeo logo printed on the ball. The balls were sold at department stores and fitness retailers nationwide between May 2000 and February 2009.

EB Brands has received 47 reports of fitness balls unexpectedly bursting, including reports of a fracture, and multiple bruises caused by overinflated fitness balls that can unexpectedly burst while in use, causing the user to fall to the floor.

The fitness balls, manufactured in China, were sold with a pump and inflation instructions. 

If you purchased one of these over 3 million balls sold, you should contact EB Brands to receive a copy of the updated instructions on how to safely inflate the ball.

For additional information, contact EB Brands at (800) 624-5671 between 9 a.m. and 5 p.m. ET Monday through Friday, or visit the firm’s website at www.ebbrands.com.

Take a look around at all the different people in any local gym working out. It does not matter where the gym is or who the people are that are “working out”; all that really matters is that the majority of them are doing something, if not most things wrong, or at best, they are not getting the maximum return for their efforts. There are so many training philosophies out there that the amount of information is overwhelming. Some work best for strength, others for size, some for sports, others for fitness, some for hard gainers some for beginners, and, of course, some for intermediate or even advanced. Even if you had the time to pursue most of them, how would you know which is best for you. There is really only one science, but all to often science is misinterpreted which can, and does, lead to a lot of misinterpretation and confusion.

Some people have read and are now doing a “work out routine” that they saw in a magazine or other article created by some self-proclaimed fitness guru. A lot of routines come from the so-called "muscle magazines". These magazines or generally written by people looking to sell products, and telling you to do what the genetically-gifted, and advanced body builders are currently doing. I assure you that these routines will do more harm than good for the general population. Some workout routines are from isolated articles, and have plenty of merit, but not enough information to be the basis of long term exercise prescription. Some gym-goers watch what other people are doing and copy them. You get the idea a vast majority of gym-goers are doing something wrong. Some will get hurt, others will work out doing the same thing over and over, and finally giving up when they get tired or upset because they are not making their perceived gains.

What is resistance training? In it’s simplest definition, resistance training is, in the broad sense, a term that represents all that is related to developing strength. We can further develop and expand on this to include a load or intensity that ranges from light to heavy. During resistance training, the body’s musculature is required to move, or attempt to move, against an opposing force that is usually presented by some type of equipment.

Taking resistance training to a higher definition, resistance training exercise is the most important activity, bar none, that can enhance personal health and body shape or physique. (Brooks, 1997: Wilmore and Costell 1994: Plowman and Smith 1997)

Like all fields of study, resistance training is based upon underlying scientific principles, concepts, and definitions. Thoroughly thought-out progressive resistance training programs are comprised of many different factors including: intensity, volume, overload, muscle endurance, strength and maximum power, periodization, duration, volume, rest, velocity, technique, range of motion, frequency, number of sets and repetitions, rest between sets, speed of movement, muscle activations, breathing, stabilization, active recovery, weight used, compound and isolated exercises, safety techniques, the right type of equipment, effectiveness and an application to the clients goals. It is no wonder the average person just does what he has read, been told, or sees someone else do. Copying someone else's routing may not come even close to the correct exercise prescription that the exerciser needs. Yes, we have all heard that some exercise is better than none. This is true up to a point. It is generally better to stand than sit, run than walk, and so on. But to achieve the maximum results for a maximum effort takes knowledge and science as well as a full concept of all the exercise principles that may apply to each and every person who starts on the path to exercise. You started for only one reason; you wanted to be successful, and you can be. You just need the right knowledge to maximize your results.

Some certified fitness trainers are specialized in a Whole Body Approach. The Whole Body Approach is defined as: progressive resistance training, cardio-vascular training, and diet modification, nutrition and supplements necessary to obtain the goal of ultimate health and fitness. Trainers practicing the Whole Body Approach can bring the term "resistance training instructor" to mean "instructing and helping a person learn how to train their whole body, mind, and physical self", by an understanding of the following; "engaging the body in a thought-out method that pays attention to body position, exercise design client goals, needs, and expectations."

Resistance training requires stabilization of the body throughout the entire process as well as the correct range of motion with appropriate resistance. Trainers will have clients perform compound and isolated exercises, as the client focuses on exerting muscular force via muscle contraction while maintaining a safe and coordinated routine.

The term "resistance training" now can be considered an art form of mind, body, force, safety, form, and knowledge to achieve short-term and long-term fitness goals in the minimum about of time. It encompasses as a basis at least all of the following components: agility, balance, body composition, cardiovascular endurance, flexibility, muscular strength, neuromuscular coordination, power, and speed.

Now that we know what a balanced, well thought out program consists of, we need to know what it can accomplish.

• Maximal optimal health and decreased incidence of secondary health problems related to disuse syndrome.
• Increased muscular strength and endurance.
• Increased flexibility.
• Improved cardiovascular function and blood lipid management.
• Reduced risk factors responsible for cardio vascular disease.
• Reduced obesity and glucose intolerance.
• Lessened or eliminated depression.
• Improved sleep.
• Enhanced self esteem and a feeling of control.
• Improved basic motor skills.
• Activities of daily living are easier.

Think about this while you are still watching people train in the gym, park, or any place else, using any exercise that may have come to mind, or saw someone else do, or read about in a book or magazine. So many people are going hopelessly through any number of exercises where the singular goal is to push, pull, grunt, and struggle with weight that is obviously too heavy, and achieve something that no one can quite agree on just what the outcome should be. Given the range of goals could be: get into shape; lose 5, 10, 20, 50, 100, or more pounds; tone up muscles; get six-pack abs; get stronger; etc., can it be that the routines should be similar?  What about the obvious physical differences? 

A comprehensive and complete approach to resistance training involves a well thought out, scientifically correct program to address the stated goals and needs of a client. Not something someone else is doing, or something you read in an article. It has to be designed to achieve your goals, as long as they are realistic and, if not, to create goals that are. Most fitness enthusiasts expect gains in strength or muscle size from a progressive resistance training program.

A Certified Trainer will design a progressive resistance training program which will produce changes in body composition, strength, muscular hypertrophy (size), and motor performance that many individuals desire. To achieve optimal changes in these areas, clients must adhere to some basic principles. These principles apply regardless of the resistance modality or the type of system or program the individual uses. A well qualified trainer is aware and incorporates all or some of these principles into your workout, this insures that you have the best of all worlds working for you….Science and Experience. These two undisputed principles are guaranteed to insure your success.

Martin C. Mark, Certified Fitness Trainer

• International Sports and Sciences Association
• Senior Fitness Specialist
• American Academy of Health and Fitness
• Listed Trainer with: National Association of Health and Disability

Martin C. Mark is a Certified Personal Trainer based in Pompano Beach, FL.  He has over 25 years of practical hands on experience in resistance training and aerobic training. Martin is also an accomplished Martial Artist, having studied Kung Fu for over 20  years. You can find out more information about Martin on the web at Martin C. Mark, Certified Fitness Trainer or email him Mcm.certifiedtrainer@yahoo.com.

We don’t often recommend diet books to our readers, but here is another exceptional resource that everyone can use!  Eat This, Not That! Supermarket Survival Guide: The No-Diet Weight Loss Solution continues the series by David Zinczenko with Matt Goulding that began with Eat This, Not That! The No-Diet Weight Loss Solution!

Learn the marketing secrets major companies use to trick you into buying high sugar, high sodium, high calorie foods that you believe are healthy alternatives!  Find out how to lose weight by simply making simple food swaps, even from the same manufacturer! For example, Kellogg’s® Smart Start® Original Antioxidants cereal has 190 calories, 0.5 grams of fat, 3 grams of fiber, and 14 grams of sugar per serving, where Kellogg’s® Froot Loops® contains only 110 calories, 1 gram of fat, <1 gram of fiber, and 12 grams of sugar!  BTW, we recommend General Mills® Cheerios® at only 100 calories, 2 grams of fat, 3 grams of fiber, and only 1 gram of sugar. 

Still wondering about those “healthy” frozen food entrées, wonder no more.  According to Eat This, Not That!, The Healthy Choice® Sweet & Sour Chicken delivers 430 calories, 9 grams fat (1 gram saturated), 600 mg sodium, and 29 grams of sugar.  The authors recommend choosing Lean Cuisine® Chicken Marsala with Green Beans and Carrots for a healthier 140 calories, 4 gram fat (1.5 grams saturated), 620 mg sodium, along with 14 grams of protein an d3 grams of fiber.

OK, I’m going to give you one more example.  This is one where I thought I was making a healthier choice over soft drinks.  A 20-ounce bottle of Snapple® Lemon Iced Tea contains 250 calories and 58 grams of sugars…equivalent to 6 original frozen Fudgsicle® Bars.  While were on the topic, a 20-ounce Coca-Cola® contains 240 calories and 65 grams of sugars.  Choose a 20-ounce Sobe Lean® Mango Melon at only 12.5 calories and no sugars, or 16-ounce Crystal Light® Pink Lemonade Hydration with only 10 calories and no sugars.

This book is packed with thousands of other great ideas! Buy Eat This Not That! Supermarket Survival Guide: The No-Diet Weight Loss Solution at Amazon now and save 45% off the cover price!

This handbook (literally, it is only about 6.5” X 6.5”) can fit in your purse, car’s glove box, or coat pocket.  I carry mine in the door pocket of my SUV along with the first Eat This, Not That!, handy whenever I need a quick reference!

Well, like most things in life, it depends upon various factors.  A good, certified Personal Trainer isn't cheap; the key here is “Certified”.  Most trainers charge an average of $55 for a private, one hour session.  That is a national average, rates tend to range from $35 - $75 per hour.

How Long is a “Session”?  Be sure to check with the trainer on the length of the sessions being quoted to you.  Sessions commonly are 30, 45, 50, or 60 minutes long.  Some trainers are experimenting with 15-20 minute “extreme” sessions, although the results are yet unproven with large populations of average clients.  By the way, if your trainer is constantly talking on the phone or is distracted by other people during your session, find a new trainer!  You are entitled to have the trainer’s focus for the entire session, after all, you are paying for their time.  But also be considerate, if the trainer takes an occasional, short phone call or briefly speaks to someone, that may be fine with you.

Location, Location, Location!  Session rates are also heavily influenced by geography.  Just like gasoline, trainers in trendy, expensive neighborhoods are can be more expensive than than those just a few miles farther down the road.

Experience Counts!  Trainers with more experience and more certifications are usually more experience.  Not to say that you shouldn’t consider working with a trainer that just received their first certification, but experienced trainers are usually in greater demand and have less flexible schedules.  Don’t hire a trainer that has no certifications, or has “certified” themselves.  If you want to learn more about trainer certifications, Local Fitness Trainer has a good overview here.

Sticker Shock?  If the rate seems to be too high, ask the trainer if he/she has “group rates” or “boot camps”.  Working out with a group of people is generally less expensive per session and more fun.  And don’t worry that you are only a beginner; trainers will usually group people together by beginner, intermediate, or advanced experience.

Avoid Injury!  When you walk into a gym are you flabbergasted at all they different weights and machines?  Working with a certified Personal Trainer is important because your trainer can help prevent injury and provide faster results.  Most trainers are schooled in anatomy and the physiology of the human body.  They are also trained on the proper use of various exercise equipment.  What you learn from your personal trainer will be information you can use the rest of your life!

How long will I have to work out with a personal trainer to get results?  Well, that also depends upon a lot of things.  How realistic are your goals?  Set smaller, attainable goals like losing one or two dress sizes.  Don’t get stuck on weighing yourself daily.  Your weight will vary and you will probably get discouraged.  Even the contestants on NBC’s The Biggest Loser don’t lose weight every week!  Most people begin to see noticeable changes in their body after 6-8 weeks of regular workouts, and proper diet and nutrition.  Your trainer will vary your workouts as your body gets accustomed to each improvement in your fitness.  Where you might not been able to run 20 yards without feeling like your lungs were on fire, you will soon be able to run several miles without stopping!

Still thinking about hiring a personal trainer?  Don’t think, do!  The best thing you can do for yourself is get started now!

If you have more questions about personal training, just contact us and we will be happy to help.  You might even get your answer posted on this blog!

We recently received this email from Lianne with a really good question about the National Personal Training Institute (NPTI):

"I am looking to get certified as a personal trainer and I have started to look at various facilities to do this, I am looking for some input on the National Personal Training Institute, to see if they are well known, or renown for their training. If you could let me know of what your personal trainers think of this institute or what programs that used, it would be very useful. Thank you for your time."

We don't regularly poll our trainers for their opinions about training certifications, but there are several forums that I found on the Internet that have discussions about the relative merit of the various training certifications, including NPTI. In these discussions, the most often cited complaint about NPTI is related to the cost vs. self-study certifications. Of course, if you fairly compare certifications by relative cost, the certifications that require a university degree such as ACSM would be the highest overall cost, followed by certifications like NPTI that require classroom training, and self-study courses such as ACE would be the least expensive. It is important to take into account that not everyone learns in the same way; some people can do well with self-study, others learn better in a classroom environment. Only you can determine which is best for you.

Many people who sign up for self-study or online training do so because of the convenient scheduling and cost, only to find out they don't learn the material as well or lack the self discipline required to complete the course. Self-study alone does not give you the practical, hands-on experience required to pass some certification exams or immediately begin training individuals. For this reason, we like NPTI's classroom and hands-on training approach.

There will always be disagreement about which certifications are the best. However, there is generally a consensus as to the top-rated certifications in the industry. You can find them listed at About Personal Training Certifications.

I can tell you that Local Fitness Trainer recognizes the NPTI as one of the better certifications of the several hundred available in the United States. Major national fitness chains such as 24 Hour Fitness, Life Time Fitness, and Bally Total Fitness list NPTI on their web sites as one of the few acceptable certifications for their Personal Trainer positions as well.

We, as Americans, have all had to tighten our budgets.  Food prices are expected to increase over six percent this year according to the US Department of Agriculture.  With anticipated higher costs of all other goods other than gasoline, many people have resorted to cutting back on the quality of food they purchase and consume as well.

We need to be careful in our food purchases as most foods that are less expensive have lower nutritional value and are high in calories.  Such foods contain refined grains like white bread, sugars and corn syrup, and are high in fats.  Of course, these foods taste good but will wreck a diet and can literally add several pounds each month.

The Dollar Menu at McDonald's or Super Value menu at Wendy's surely are more attractive to those of us on limited budgets but are certainly not healthier choices than fresh fruits and vegetables.

In the coming months, Americans will need to consider their appetites as well as their wallets when they shop.  Home-cooking healthy foods, taking homemade lunches to work and school, and by-passing the soda machine can result in not only a healthier diet, but can save money.  Remember that the restaurant is making a profit on the sale of the food you purchase.  They charge you for the convenience of the prepared meal.  If you prepare the meal yourself, you can make it for about the same cost and make it healthier.

Tips to save money and eat healthy

Cook lunches for the week on the weekend.  We make our lunches for the week on Sunday afternoon.  Separate them into lunch-sized containers makes it easy to "grab and go" in the busy mornings.

Prepare dinner dishes ahead of time.  It is easier to make a larger batch than make it twice.  Make entrées and side dishes and freeze them in dinner-sized portions.  When preparing dinner during the week, take out one entrée and one or more sides in the morning and place in the fridge to thaw.  Mix and match the sides to keep the meals interesting.  It is easy to add a fresh salad or fresh fruit dessert as a delicious compliment.  Dinner preparation times this way are about 15 minutes or less.

Get the kids in the kitchen to help.  Making cooking on a Sunday afternoon a family affair by including Dad and the kids in the event.  Younger kids can measure-out ingredients, older kids can be in charge of a dish or side dish.  Dad can prepare the meat on the grill.  Package everything up for the week.  Have the kids think of new names for the dishes and write them on the packaging.  Have everyone chip in on the cleaning before settling down for a tasty dessert together.

Weight loss is widely recognized as one of the best ways to prevent pre-diabetes from turning into full-blown type 2 diabetes.

People with pre-diabetes have impaired glucose tolerance that is below the level of a diabetes diagnosis, although a pre-diabetes condition can be a major risk factor for the development of type 2 diabetes. Pre-diabetes affects over 41 million overweight people between the ages 45 to 74 in the United States.  This is up from less than 12 million overweight people in 2005.

According to experts, pre-diabetics who keep worked frequently with personal trainers and registered dietitians are most likely to lose weight.  Many people who have tried diets alone or a combination of diets and exercise on their own, failed to make the lifestyle changes necessary to keep weight off, subsequently moving on to type 2 diabetes.

A lifestyle change that includes proper diet and nutrition, coupled with a moderate increase in physical activity decreases blood sugar levels, blood pressure and cholesterol levels slightly among pre-diabetics.  Not only does this improve the overall health of the pre-diabetic, it has the highly desirable side effect of improving the health of other family members.  Family members that work together to adopt a healthier lifestyle generally provide a valuable support group mechanism that tremendously increases the success rate of each of the individuals in the group when compared to individuals working without a familial support group.

One of our readers recently emailed us asking, "Hi guys, i was wondering if (you) can write a blog about putting weight on!! (I')ve struggled all my life to put a bit of weight on no matter how much I eat/drink nothing really happens! thanks Adam."  Thanks for the request Adam (British Lions), here you go!

First of all, each pound is equal to 3,500 calories.  To gain weight, you must consume 3,500 calories MORE than your body consumes in an equal period.  In other words, if you want to gain one pound (2.2 kg) each week, you must eat 3,500 additional calories each week.

Sounds easy, doesn't it?  Well, there are always several things to consider when trying gain or lose weight.  The most important is to gain weight safely and in a healthy way.  This means not simply eating gallons of ice cream and mounds of potato chips, eat means mapping out a plan and sticking to it.

STEP ONE: Just as you would when you want to lose weight, start a Food Diary of the foods and calories you consume daily.  Write down everything you eat or drink and the number of calories of each item for two weeks.  There are several sites on the web where you can find the calories and nutritional breakdown of many foods that you can consult for your dairy.  One site is the USDA National Nutrient Database.  You might be surprised what you will learn about your eating habits! 

Count the average number of calories you take in daily, and call that your "Daily Baseline."  After you have your two-week baseline, you are ready to start increasing you caloric intake in an easy and healthy way.

At this point, it is important to make a consultative appointment with your doctor to go over your eating habits and your plans to gain weight.  Take your Food Dairy with you.  You doctor may give you specific advice about any health concerns he may have.

STEP TWO: Start consuming higher calorie healthy foods.  Eat foods like:

• whole grain breads and cereals
  • granola, oatmeal, and muesli as opposed to flakes and puffed cereals
• starchy vegetables
  • sweet potatoes (yams) and potatoes, peas, carrots, and beets
• fresh fruits, dried fruits, and nuts
  • bananas, pineapple, apples, and pears
  • dried fruits like apricots, raisins, dates, and prunes
  • nuts like almonds and peanuts.
  • stay away from high saturated fat content nuts like macadamia nuts
• soups
  • beans soups, lentils, pea soups, minestrone, barley
  • stay away from creamy soups as most have high amounts of saturated fats
• drinks
  • Drink plenty of water but not just before eating
  • add protein and carbohydrate-loaded shakes, milk, vegetable, and fruit juices
  • stay away from all soft drinks, including low-calorie varieties

Be sure to eat the proper proportions of fats, proteins, and carbohydrates.  Don't eat butter, cream cheese, cheese (other than low fat), or mayonnaise.

STEP THREE: Eat more frequently.  Eat larger servings at the three major meals, but also eat moderate-size snacks between meals.  Don't eat anything the last two hours before going to bed or you won't get a good night's sleep.

STEP FOUR: Remember we said, "Healthy weight gain?"  Don't forget exercise!  I know, exercise burns calories, but do you want all those calories to turn into fat?  Weight training, (not cardio exercise), helps convert calories into muscle.  This will help you place all those pounds in the right places!  Discuss a proper exercise routine with a certified personal trainer.  Your trainer will be able to create specific routines that help you strengthen and gain the proper proportion of weight and muscle.

You put them all to the test, the well-known fad diets, national chain gym memberships, and numerous weight-loss gadgets on the late night infomercials, and none of them work for you.  Why not, you ask?  “Why don’t they work for me?  Why can’t I be the success story?”

It’s all in the fine print, “*Results not typical.”  If you pause the TV to read the fine print, you find it much like the disclaimer in the magazine advertisements.  There it is again, “*Results not typical.”  Headlines screaming at you “They lost 25 lbs…*Results not typical.”  “They lost 50 lbs…*Results not typical.”  “They lost over 100 lbs…*Results not typical.”  But you are a typical person, how do you get non-typical results?

The results are not typical for the typical person, because the typical person does not follow the prescribed formula required for success.  Let me clarify that.  The typical person signs up for the plan, follows a part of the plan, then quits the plan. There is a proverb used by professional project managers that goes something like this, "Plan the work, work the plan."

Almost all reasonable fitness plans include three parts, diet, nutrition, and exercise.  "Nutritional supplements" (read weight loss pills) work by artificially restricting the diet by suppressing hunger, making one feel full, or speeding up the heart or metabolism.  That's fine, I have nothing against weight loss supplements, assuming of course they are safe and used as directed.  But most people don't "work the plan."

Weight loss supplements always include something like "with proper diet and a moderate exercise program" in the fine print.  Diet programs also state similar disclaimers like "along with a moderate exercise program."

To get the fastest and most consistent results, you should consider that the moderate exercise should be under the supervision of a certified personal trainer or certified fitness trainer.  Your diet and nutrition should be properly adjusted for your individual requirements and supervised by a registered dietitian.

It is not to say this is the least expensive method to get quick and long lasting results, but considering the billions of dollars spent by people each year trying to get that quick result, this would be a cost savings.

Your are Unique, there is no one like you.  That's a good thing!  But what works for one out of the thousands of people who "tried" that famous diet, may never work for you because of your uniqueness.  Learning new habits is easier when you have a teacher who is committed to your individual success.  Unfortunately for us all, all online programs, books, and videos, are devoted to segments of the population who could be similar to you.  Any differences in those similarities can spell failure for you.

We have all tried on a dress or piece of clothing because it looked great on the mannequin or in the advertisement, but when we looked in the mirror we were aghast!  Think of diet, nutrition, and exercise programs the same way.  They work well on the mannequin but may not work well for you.

Save money on pills and plans, save money on gas, don't join another program, that is, until you talk to a certified personal trainer.  They will do an assessment of your physical condition, nutrition, and health.  They will then recommend a program that is uniquely tailored for you.  It is yours alone, it may be similar to others but it is yours.  And over time it will change, just as you do.  As you become more fit, you will require different exercises.  As you lose weight, your nutritional requirements will change.  You will lose the taste for some foods, crave others, and choose different foods in your daily diet.

You will lose weight, gain weight, or lose inches...what ever is in your plan.  Remember, "Plan the work, work the plan!"  Work with a professional planner (certified trainer) to plan your exercises.  Work with a registered dietitian to plan you meals and learn how to exchange bad foods for good foods.  Then "work the plan" with your team and you will get the results you deserve!

Need a low-fat, tasty side dish for those grilled meats this summer?  Try grilling vegetables!  It's easy to do along side the meat and you have fewer pots to clean afterwards.

Hooray! Veggies On the Grill!

Vegetables with high water content do well on the grill above the flame.  Although the larger items like corn on the cob and large peppers can be placed directly on the grill, smaller peppers, eggplant, fennel, mushrooms, snow peas, new potatoes, squash, small onions or onion rings, and tomatoes should go into a grilling basket.  The benefit of the grilling basket is that it has a hinged lid and you can turn the basket over without spilling the food.  You may also want to experiment with skewers to hold the smaller vegetables while getting that great grilled flavor. 

A Little Preparation Goes a Long Way!

Rinse, trim, and cut the vegetables prior to pre-cooking (if required) or placing on the grill.  Pre-cooking denser items like asparagus, baby carrots, and new potatoes helps reduce grilling time and ensure thorough cooking.  Brush the vegetables with a flavorful oil like, (EVOO) extra virgin olive oil, sesame, hazelnut, or walnut oil to enhance the flavor and help prevent sticking to the grill surface.  Don't use oils like margarine, butter, or oils without much flavor like corn or canola so you can get that great flavor without adding calories.  If grilling corn on the cob, peel back the husks so the grilling flavor gets right to the kernels.

Spice it Up!

Use fresh-ground pepper, sea salt or Kosher salt, and dried herbs.  Herbs de Provence, a mixture of bay leaf, thyme, fennel, rosemary, chervil, oregano, summer savory, tarragon, mint, and marjoram, is a crowd pleaser!

Throw it on the Grill!

Grill the vegetables directly over a high temperature flame, the hotter the better.  Most veggies will be ready in 3-10 minutes, so keep an eye on them to prevent charring.  If charring does occur, simply peel off the charred skin right before serving.  Vegetables like peppers, eggplant, and tomatoes are often charred to enhance the flavor.  Arrange the vegetables on the plate next to that meat, or smother those gourmet hamburgers and steaks with grilled mushrooms and onions!

Wondering whether you should hire a live personal trainer or opt for a trendy online training program on your computer or downloaded to your IPod? 

Millions of people are busy downloading everything from how to videos to motivational messages in an effort to shed those pounds and get in shape before summer.  Virtual trainers have become the all the rage with competitive athletes to armchair quarterbacks.  Housewives trying to find time between home, school, and work responsibilities are signing up in droves.  In fact, you are probably reading this article via your personal computer or Internet-enabled cell phone.  Why not get your workouts that way?

The like it predecessor, junk mail, the Internet is full of quacks, get-rich-schemers, and less-than-credible people poised to promise the moon and take your money.  Sure, there are serious professionals that can help some people lose weight safely and permanently via the Internet, but most people don't work well that way.  Similarly, many people learn better in classroom instruction or by learning on the job than through an online training tutorial.

What are the Pros and Cons of Online Training vs. being trained by a Personal Trainer?

Online Training Pros

• Cost - It is less expensive than a live personal trainer
• Cost - It doesn't require a gym membership, although most people who use online training also maintain a gym membership.
• Convenience - It is more time-flexible, you can workout anytime you want.
• Privacy - You can workout in the privacy of your own home.

Online Training Cons

• Effectiveness - It is generally less effective in motivating the client.
• Safety - It is considered by many experts to be less safe than working out while being monitored by a trained professional.
• Quality - Many of the online training videos or animations are not made by trained or certified fitness professionals and are inadequate or simply wrong.  (Also see Safety above.)

Does it really cost less to use an online training program than a live personal trainer?  Of course it does; at least, at first glance.  But if online training doesn't work for you, then you just gave the money away! 

We recommend that people start working out with a personal trainer, then, after they have changed their lifestyle, start reducing their frequency of live sessions and supplementing their workout with online programs.  Of course, this applies to people that are highly self-motivated; that don't need supervision to get results.  Most of us do better when we have someone to answer to.  Knowing that our personal trainer is going to "get on us" for missing that workout or having that extra piece of cheesecake on Saturday can keep us in line!

Generally trainers are available 5-6 days a week, with appointments available both mornings and evenings.  If you find your schedule needs to change for a few weeks and your trainer isn't available at those times, ask your trainer to recommend a trainer who can train you during that time until your regular schedule resumes.  Most trainers would be happy to refer one of their friends to train you in order to keep you on your program rather than have you quit altogether.  They are truly interested in your health and success.

If you are worried about one of your neighbors seeing you working on getting into shape, many personal trainers will train you in the privacy of your own home or even at your office, (sometimes for a small additional fee).  Many people simply don't like the "big box" gyms and prefer small training studios or in-home training.

It has been proven many times that the best path to weight loss is a combination of proper diet and exercise.  And that exercise under the tutelage of a certified personal trainer or fitness professional multiplies the success rate many times!  Television programs like NBC's "The Biggest Loser" are testimonials to the success of lifestyle changes obtained by working with a Personal Trainer and Registered Dietitian.

Choosing the right personal trainer for you is crucial for you to get the best results.  Choosing poorly can deliver disappointing or no results for your hard work, disinterest, injury and missed work, and simply be a waste of good money!  Take your time and research your options as you would a doctor or dentist...you're going to place your health and well-being in the trainer's hands.  Although there are several factors involved in your decision, we have rated the following criteria based upon importance: personality, credentials, insurance, experience, convenience, and cost.

Most important consideration is personality.  Do you need a trainer that is an "in-your-face" military boot camp instructor, or someone that explains in detail the functioning of your body and how the exercises impact your physique? Always meet your prospective trainer in person before deciding to sign a contract with them.  Do you feel comfortable with this trainer?  Do you like and trust them?  Remember, you will be spending a lot of time with this person and they will be pushing you to accomplish things you didn't think you could do.  Are you a morning person, find a trainer that has a similar schedule.  If possible, watch the trainer in session with another client.  You will gain great insight into what to expect in your workouts.

Next on the list of important criteria is credentials.  Of course you want someone that is certified, who has the knowledge to ensure your safe and effective workouts.  But not all certifications are created equal.  Even before the Internet, scam artists were selling fake diplomas via classified ads.  It is possible to find many personal training certifications for $50 or less including "study materials".  Would you go to your dentist if you knew he got his certification after studying a 140 page handbook and taking his final exam on the Internet?  Many trainers have a four-year degree in a fitness-related field like kinesiology.

Ask your trainer about his certification and what was involved in his studies.  Ask to see his credentials.  Doesn't your doctor have his proudly framed on the wall of his office?

While on the topic of credentials, it is also important for your trainer to have liability insurance in case you are injured while working out with him or her.  Check with your trainer that his insurance is current.  If he doesn't have insurance, simply walk away. 

Some of the highest-rated personal training certifications are listed on the Local Fitness Trainer web site and are accredited by organizations like the National Commission for Certifying Agencies (NCCA), the accrediting board for the National Organization for Competency Assurance (NOCA), and the National Board of Fitness Examiners (NBFE).

What kind of experience does your trainer have?  Well, to put it bluntly, the trainer should have experience directly related to your goals.  If you are trying to get into shape after having a baby, look for a trainer that specializes in post-natal training.

If you want to run a marathon, choose a trainer that has trained marathon runners, or, better yet, is a marathon runner themselves.

Your personal trainer should always have you fill out a health history questionnaire to determine what your needs are and what limitations you may have.  He or she will discuss your medical condition and past injuries you might have had.  If you are under a doctor's care, your trainer may want to contact your doctor and discuss your training regimen.  They may even require for a release from your doctor before you begin you sessions.

Your trainer will also want to discuss your expectations related to your goals.  I have had many people contact me expecting to lose 40 pounds before a special event like a wedding or reunion.  But losing that much weight in 60 days is unrealistic.  Yes, contestants on NBC's "The Biggest Loser" are losing up to 15 pounds per week or more, but they work out 4-8 hours each day, eat a restricted diet, and are under constant doctor's supervision.  Based upon your expectations and your personal trainer's experience, you can work together to establish reasonable goals.

Another important aspect to consider is convenience.  How close to your home or work is your trainer's studio or is your personal trainer going to train you in your home?  You might find the "perfect" trainer that is simply too far from your normal travel paths.  Adding a few miles to your trip to work in the morning or home in the evening can result in a lot of stress as you have to add additional travel time plus workout time to your already busy schedule.  When push comes to shove, the workout is the easiest thing to give up.  Make sure your trainer is near your home or work, or find a trainer that can work out with you in your home.

If you are a morning person, you should try to work out first thing in the morning, before work.  Morning people generally report their sessions as "energizing".  If you are an evening or night person, you should find a trainer that can train you in the afternoon after work.  These people generally report their sessions calming and relaxing after a hard day's work.

Once you are working with your trainer, don't feel that you are committed to the timeframe you originally agreed to.  People's lives change, even the trainer's, so discuss changes in your availability with your trainer to keep your workout schedule convenient for you.

And now to cost.  Why is cost on the bottom of the list?  As with most things in life, you establish your criteria then consider the most cost-effective solutions.  You should know that most personal trainers sessions range between $40-$80 per hour and that your location is one of the primary rate drivers.  Simply, if you live in a more expensive area, the trainers generally charge more there due to the higher cost of living.  Don't shop for the least expensive trainer just as you wouldn't shop for the cheapest dentist.  You may end up with a painful reminder of sub-standard treatment.  Find the best trainer within your budget that meets all your criteria.

Where do I start?  Begin by reading the trainer's biography or profile online.  Although most certifying agencies have very rudimentary listings for trainers, most have a way to verify the trainer's certification online.  There are other online trainer directories that list only certified and insured trainers like Local Fitness Trainer.  Beware that most online trainer directories do not attempt to verify the identity or certification of their listings.  Local Fitness Trainer is one of the few that keeps copies of the trainer's certifications and liability insurance on file.

Probably one of the most often asked questions from people looking to lose weight is "How many hours a day should I work out?"  The answer is dependent upon several factors including your personal trainer's advice and your personal goals. Your personal trainer is responsible to set a resonable schedule that takes into account your personal goals (are you trying to lose a certain amount of weight prior to a major event such as a wedding), your current health and physical condition (are you just beginning to work out or are you already in pretty good shape), and your work schedule and availability (do you have children at home or work 60 hours a week).

Contestants on NBC's "The Biggest Loser" are reported to work out between 4-6 hours per day or more.  Great if you are trying to lose 3-5% of your body weight each week, but unrealistic for most people. Few of us can afford taking off work for 15 weeks and devote that time exclusively to working out.  However, a commitment to working out daily is a big step in the right direction.  You can start with 30 minutes a day, then progressively extend the time until you reach an hour each day.  Most trainers agree that one hour per day six days per week is a good balance for the average person.

Remember that diet, nutrition, and exercise are the key to a healthy lifestyle, and a healthy lifestyle is the first step to weight loss.  That healthy lifestyle will also keep you trim and fit in the future.  Working out several hours each day then consuming masses of carbs and sugar is self-destructive.  You will not see the weight come off and will soon lose interest in keeping fit.  Set moderate goals that you can reach.  After you reach each goal, set one a little higher.

Let me know what your goals are and how many hours you work out each day!

The web site states that Akavar is designed to restrict your daily caloric intake to less than normal and without those calories, your body literally pulls excess fat from all over your body, including your waist, hips, thighs and buttocks. It is possible that you might lose weight. However, you'll immediately gain back that weight if you stop using Akavar. The two page website offers very little information about the product. For example, they reference only one clinical study but do not publish the study findings nor a link to the study. The website states that 23 of 24 people in the study lost weight (but not how much) and that all of the subjects that continued taking the pills for one year did not gain the weight back. 

So how much would a year's supply cost? Well a 60-count bottle of Akavar 20/50 can be purchased for $39.99. The Dynakor web site doesn't reveal how many day's supply a 60-count bottle is, but the recommended dosage is two capsules per day, maximum of four capsules per day. Two capsules per day would cost approximately $40 per month (plus shipping and tax), and four capsules per day would cost approximately $80 per month (plus shipping and tax). That would translate to more than $960.00 per year!

The studies referred to by Dynakor (provided by their compliance/legal department) are “Effects of caffeine, sleep loss, and stress on cognitive performance and mood during U.S. Navy SEAL training. Sea-Air-Land.” Lieberman, H.R., Tharion, W. J., Shukitt-Hale, B., Speckman, K.L., & Tulley, R. (2002). “Weight loss and delayed gastric emptying following a South American herbal preparation in overweight patients.” Psychopharmacology (Berl), 164(3), 250-261. Andersen, T. and J. Fogh (2001). J Hum Nutr Diet 14(3): 243-50. Neither study was of Akavar 20/50 specifically, but of some ingredients found in Akavar. There is no proof that this specific combination of ingredients is effective.

Here are the ingredients from the product label:

Take 2 capsules with a full glass of water 15 minutes before main meals. Do not exceed 4 capsules per day. Individual results will vary.

		Serving Size  2 Capsules Servings Per Container  60 Amount Per Serving   % DV Vitamin B-6    25.00 mg   1250%  Magnesium (as oxide)    100.00 mg   25%  Akavar proprietary blend    1140.00 mg   **   Yerba Mate (leaf) SE        **   Trimethylxanthine (i.e. Caffeine)        **   Guarana (seed) SE        **   Damiana (leaf stem) SE        **   Green Tea (leaf) SE        **   Ginger (root)        **   Kola Nut SE        **   Schisandra (fruit)        **   Scutellaria (root) SE        **   Tibetan Ginseng (root) SE        **   Cocoa Nut SE        **   Jujube (fruit)        **   Thea sinensis complex (leaf) SE        **   ** Daily Value (DV) not established

What about the caffeine?

By means of comparison, a 7 oz cup of drip coffee has between 115-175 (mg) caffeine while Espresso contains 100mg of caffeine per serving (1.5-2oz) according to Bunker and McWilliams in J. Am. Diet. 74:28-32, 1979.  You can get the same amount of caffeine in four cups of coffee or four servings of Espresso per day...and for a lot less money.

What about the vitamin B6?

Akavar contains 25.00 mg of vitamin B6, 1,250% or the Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin B6 is 2.0 milligrams (mg). Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. The Recommended Dietary Allowance (RDA) is the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97 to 98 percent) healthy individuals in each life-stage and gender group [1] (from Dietary Supplement Fact Sheet: Vitamin B6)

The 1998 RDAs for vitamin B₆ [1] for adults, in milligrams, are:

What is the health risk of too much vitamin B₆?

It is generally believed by health care professionals that too much vitamin B₆ can result in nerve damage to the arms and legs. This neuropathy is usually related to high intake of vitamin B₆ from supplements, [3] and is reversible when supplementation is stopped. According to the Institute of Medicine, "Several reports show sensory neuropathy at doses lower than 500 mg per day" [1]. As previously mentioned, the Food and Nutrition Board of the Institute of Medicine has established an upper tolerable intake level (UL) for vitamin B₆ of 100 mg per day for all adults [1]. "As intake increases above the UL, the risk of adverse effects increases [1]."

Conclusion

As with most "breakthrough" diet supplements, scruitiny of Akavar 20/50 leads to concerns about both the product's effectiveness and impact on the body. Consumers need factual and timely information to make well-educated decisions. It is a little misleading that without diet and exercise you can still lose weight. In fact, Dynakor seems to imply on their web site that once on Akavar 20/50, one should stay on the supplement indefinitely to prevent "rebound weight gain".  Most people who have committed to losing weight know that long-term results are usually not achieved without significant changes to diet and exercise.

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I agree with the author of Eat This, Not That! that this is not "a traditional diet book." Diets alone don't work and similarly this book alone won't get those washboard abs or svelte figure that you have been looking for.  However, this book is an invaluable aid for helping make smart choices when at your favorite restaurant or fast food restaurant.

David Zinczenko, Editor-in-Chief of Men's Health magazine, provides many quick calorie savers like ordering the Chicken Burrito as a bowl instead of in a tortilla.  A savings of 570 calories and less than half the sodium!

I recently visited my local Panda Express Restaurant armed with my new copy of Eat This, Not That! My usual lunch order consists of a 2-Entree Plate consisting of to orders of Kung Pao Chicken and one Steamed Rice but before ordering I looked up Panda Express in the conveniently-sized book.  My usual choice was not listed exactly (the book listed an example order of Kung Pao Chicken, BBQ Pork, and Steamed Rice), but I was surprised by the huge impact that would have on my diet 1,060 calories, 40.5 grams fat (12.5 grams saturated fat), and 2,140 mg of sodium.  I also noticed a "Little Trick" sidebar on the page that recommended that I skip rice and noodles entirely -- steamed rice has 380 calories and 81 grams of carbohydrates.  I switched my order to a delicious and lower calorie 2-Entree Plate with a double order of Broccoli Beef and one Mixed Vegetables.

After returning home, I went to the Panda Express nutrition page and looked up the difference my decision had made.

Wow! A savings of 470 calories, 100 calories from fat, 11.5 grams of fat, 80 mg of cholesterol with a small 20 mg additional sodium. There was also a modest 17 grams less protein.

Eat This, Not That! also has special sections devoted to shopping at the local supermarket, going to the movies, as well as special occasions like Christmas, Thanksgiving, and the Fourth of July.  Loaded with hundreds of full color photographs, adults and children will find this book interesting and fun to use.  We highly recommend Eat This, Not That!

A lot of Americans complain about the cost of personal trainers yet many people have no problem considering liposuction.  Commercials and print advertisements show beautiful, smiling models touting the quick fix of liposuction but never discuss the exorbitant costs and the associated pain or potential risks.

Liposuction

There are many factors that determine the total cost of liposuction. They include:

• Patient's weight
• Surgeon's time and effort required
• Operating room fees
• Nurse's staff fees
• Anesthesiologist's services
• Pre-operative laboratory fees
• Other related expenses such as recovery room fees, compression garments, etc.

In this example of a typical liposuction that includes abdomen, hips, waist, and outer thighs, surgical fees could range between $6,200 and $17,500 plus non-surgical fees of $2,000.

Personal Trainer

Consider that the typical personal trainer in the United States charges between $35 and $70 per hour for a private training session. An annual contract to work out with a personal trainer three times per week could range between $5,040 and $10,080.  This would be a savings of $1,160 to $7,420 over the cost of liposuction!  Other advantages of working with a personal trainer are a healthier lifestyle and a potentially more permanent solution. 

Many people who have liposuction return to their previous condition or repeat the procedure as they don't change the eating and exercise habits that contributed to the problem initially.  Working out with a personal trainer has few of the risks commonly associated with liposuction like visible or disfiguring scars, skin irregularities and depressions, discoloration of the skin, seromas, focal skin necrosis, hematomas, fainting during or after surgery, bruising, numbness or nerve injury, allergic drug reactions, and temporary adverse drug reactions.