Ask the Certified Personal Trainer

[Karl Molitoris]

Steven (and others if it's applicable to you),

ANY amount of working out is better than no / less working out. That's the (starting) premise on the NFL's "Play 60" program (targeted toward children...but is appropriate (if possible) for we adults too).

Biking is, of course, a good cardiovascular workout. For change-ups, try walking HARD (best if done on dirt, not pavements). If you're really ambitious, try walking HARD wearing a pack (read: weights around your waist / shoulders) while hiking up and down hills. You have Higby, Lamentation, etc. near by - they're perfect (wish I had such in NJ).

As for weight loss, if it is TRULY mass loss (and not just retained-water loss), 8 to 10 lbs a year is a very respectable goal...unless you are REALLY obese, work at it incessantly, and are under doctor supervision.

Get a blood test done for HDL, LDL, triglycerides, etc. (cholesteral profile) as it tells a lot (about your CV health).

Karl

[Greg Aucoin]

you know those old exercise stations that some places have outside...where you run a lil hit a station then ditto...ditto...they kinda faded away..but I think would compliment a DG course nicely

some just don't get what they need physically from DG incorporating ones of those exercise loops might attract a different crowd

I bet I would beat Greg in a round where every tee you had to pop off 20 push ups and 20 situps...

ok back to the thread

Never heard of those stations, but that sounds like a cool idea that may come full circle at some point...

[Greg Aucoin]

About 4 months I had promised my GP that I would try and get my weight, cholesterol and BP down through diet and exercise (I really didn't want to start on medicine). He gave me 3 months; my appointment was supposed to be at the end of Dec. I did almost nothing besides play disc golf, darts and walk Isaac. I therefore canceled my appt. and asked for another 3 months. About 2 weeks ago I jumped on the scale and did not like what I saw.

The next day I started going to the gym everyday to ride the bike for 35 mins.(approx. 10&1/2 to 11&1/2 miles depending on my stamina) I have lost about 4-6 lbs (my goal is 10). My BP is still a little high for my age and I have no idea what my cholesterol is, but I have been trying to eat healthier.

I am now ready to branch out and do more than just ride the bike at the gym. Looking at the workout that was in the Matt response post was a real eye opener. I actually had to go to YouTube to show me what some of those exercises were (I guess I’m getting old) I’m not sure I can do that whole routine but I plan on doing some sort of variation starting this weekend.

Big thanks to Greg for sharing his knowledge and time.

-ditterman

PS I eat so much bread every day, just love it. That will be a hard one to give up.

PSS When you say no situps, does that also mean crunches on the big rubber ball?

Great post, Steve; thanks for sharing. I'm sure there are many more in your boat. The great news is that you'll see really fast results in all of those categories, when you use workouts that are structured like the ones I provided. Here are a few more of my thoughts:

-Resistance training will be the mode of exercise that helps you decrease your BP and increase good cholesterol #'s.

-Avoiding inflammation in the body is the key to avoiding disease, pain, etc... as much as we can control it. Sugar is the #1 cause of inflammation, and gluten is very high on the list, as well. So, I'd recommend shooting for a goal of using bread mainly on cheat days, to start.

-Healthy bodies regulate cholesterol naturally, producing more or less, depending on how much you are taking in via diet. If your #'s are already out of balance to the point where meds are being recommended, then it'll be wise to reduce inflammation via healthy diet (low sugar, gluten, poor sources of meat, though I know you already do this), and eating eggs in moderation. I'd recommend using your blood type to guide many of your food choices, too. If you google blood type diet, there's a nice chart on Dr. Lam's website. Dr. Mercola at Mercola.com is one of my go-to sources for everything health-related. One other thing worth mentioning regarding inflammation is use of cooking oils. You'll want to avoid cheap, processed oils at all costs, especially soy, corn, anything not expeller pressed and in as natural state as possible. Cooking temps are really important, too. For instance, olive oil is awesome, and a good source of healthy fats, but if you bring it to higher temperatures, it becomes dangerous and causes inflammation in the body. So, use it cold, as a dressing, or use after you cook or boil something like quinoa. For higher temps, try organic butter, grapeseed oil, and medium temps, coconut oil is a great choice.

-For the bike, that's great you're hitting it hard. I'd highly recommend the following for cardio intensity:

2 days of higher intensity, like the program I laid out for Matt

2 days of moderate intensity, such as (8) 30 second "sprints" followed by 60 second recoveries

1 day of endurance training, such as the longer rides you described

Great question about crunches on the ball, too. I used those for years, and they definitely recruit tons of core muscles fibers. However, experts that focus mainly on back pain, treatment, core exercise strongly advise against it. I've faded it out in the past 1.5 years, and use plank variations, other isometric exercises where my torso is held straight and steady (I will have to post links to videos), and dynamic rotational exercises on the ball and cables.

[Greg Aucoin]

I eat a high fiber oatmeal and glass of water as soon as I wake up

The Quaker instant packets?

Ingredients: WHOLE GRAIN ROLLED OATS, MALTODEXTRIN, SUGAR, NATURAL AND ARTIFICIAL FLAVORS, SALT, CALCIUM CARBONATE, GUAR GUM, OAT FLOUR, SUCRALOSE, NIACINAMIDE*, VITAMIN A PALMITATE, REDUCED IRON, CARAMEL COLOR, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*.

I just go with traditional Quaker Oats. 1 ingredient: 100% Natural Whole Grain Quaker Quality Rolled Oats.

Then I add milk & cinnamon.

As John points out, reading labels on everything is essential! It's a pain at first, but making your own meals using only whole ingredients is mainly the way to go. In order for most food companies to make a profit, they are using really cheap, dangerous ingredients as fillers. There are some good ones at Whole Foods and Trader Joe's, but even there, you'll see some products really high in sugar, or you'll pay a lot extra for the convenience.

[Jon Gerry]

I was planning on starting the C25K (couch to 5k) program this winter to hopefully run a 5k with some friends in late spring. I am 6'2 325 with bad knees and a bad ankle (only will flare up occasionally). My plan was to try and build up some conditioning by running the program on my recumbent exercise bike. Then running it again, well running.

In your opinion is that a good way to start (as in even worth it doing it on the bike)?

[John DeBois]

Greg, what is your take on the paleo diet?

[Greg Aucoin]

I was planning on starting the C25K (couch to 5k) program this winter to hopefully run a 5k with some friends in late spring. I am 6'2 325 with bad knees and a bad ankle (only will flare up occasionally). My plan was to try and build up some conditioning by running the program on my recumbent exercise bike. Then running it again, well running.

In your opinion is that a good way to start (as in even worth it doing it on the bike)?

Hey, Jon! In general, with joint issues, I highly recommend a resistance training program to ensure strength of supporting muscles. For instance, one of your glute (butt) muscles is your main "shock absorber" while running, and other high-impact activities. So, you'd want to make sure it's strong, doing mini band walks sideways, for instance. Especially at first, I'd also highly recommend low-impact modes of training such as the bike, pool work, and swimming. By pool work, I mean exercises like jogging high knees, running buttkicks, side shuffles, and isolation of lower body, holding a kick board and using frog style kicks, dolphin, big splash, etc...I've used pool sessions with clients quite a bit, and it's a killer way to get a total body and cardiovascular workout, while being very kind to your joints. You could use a structure like:

Jogging high knees down one pool length, come back with backstroke then rest 30-60 seconds and repeat

Running butt kicks down, freestyle back, rest 30-60 and repeat

Side shuffles down, side crawl back, rest and repeat, using opposite leading leg/side

Rest and recovery could be done using your heart rate. For instance, 220-your age is your max recommended heart rate, and you'll use percentages like 60,70, 85 of that max #, depending on your desired training intensity for each particular set. Or, you could use a scale of perceived exertion, 1-10, 8 being where it's tough to hold a conversation because your exertion level is to that point. After warming up properly, your first couple sets or intervals (if on bike) should be in the 6 range, then move to 7, peak at 8, and you can work your way back down, before cooling down. Just one example. Definitely make sure you have clearance from your doctor before you start a program, though. Clearly, I'm a fan of pool work, and the major advantage is # of muscles used and low impact. The bike, however, may be a little bit easier to control your heart rate/exertion level on.

[Doug Callaghan]

some good stuff on nutrition there. Hey Greg, any particular bread product you eat? I tried switching to like a flax seed wrap by Joseph's but im looking to try something else. Also, whats your take on bacon (other than its delicious)? I eat bacon and eggs alot for breakfast. Figured that its low carb but the bacon part im sure isnt great for weight loss.

[Greg Aucoin]

Glad you got something out of it, Doug. For your best bread option, I'd recommend trying sprouted grains bread from Trader Joe's.
As for Bacon, yes it is incredibly delicious! The only way to go, in my opinion is Uncured Bacon, free of nitrites, nitrates, and other preservatives. Full Circle makes a great one, that I know Big Y carries, and Trader Joe's has their own brand, applewood smoked, which is awesome, and even cheaper ($4 for 12 oz.). It is obviously high in calories (from fat), but the key to remember that the more healthy fats you eat, the less likely your body will be to store unwanted fat. Even saturated fats can be very healthy, the only ones to avoid are man-made trans fats, in processed and fried foods. Here's a great short article regarding saturated fats:

http://thebigtruthaboutabs.com/saturated-fat-3/

They talk about omega 3 and 6 balance a bit in there, which reminds me that hemp seeds have an "optimal" 3 and 6 fatty balance, followed by chia seeds, and flax seeds are good, too.

[Greg Aucoin]

Greg, what is your take on the paleo diet?

Didn't forget, John; I'll answer this one, next!

Just read through a lot of what's on the website, and there's a ton of great info and charts that are helpful. I believe that much of what they promote, in conjunction with info from blood type diet charts, and nutritional typing charts give us a very clear picture of what to eat, what to avoid, and why. It's always interesting to read truly independent research studies, as recommendations seem to change from time to time.

[Matt DeAngelis]

Greg, step one: get a job at Reebok cross fit in canton. Step two: move to this area. Step three: become my personal trainer. Step four: join team Borderland.

[John DeBois]

Thanks for the feedback Greg! Great thread!

[Greg Aucoin]

Haha, thanks, Matt! I could always make a guest appearance to set you up on a program.

No problem, John. I'm glad you guys are getting some useful info out of the thread!

[Sean Healy]

All this thread is good for is making me feel like $#it about my horrible eating habits and lack of exercise.

[Jeff Wiechowski]

All this thread is good for is making me feel like $#it about my horrible eating habits and lack of exercise.

Glad i wasn't the only one.....

[Matt DeAngelis]

[Greg Aucoin]

All this thread is good for is making me feel like $#it about my horrible eating habits and lack of exercise.

Haha. Well, look at it this way, Sean: if you follow some of the advice in this thread, you can be in great shape, and continue to drink plenty of awesome craft beer without worry; it's a win-win!

[Matt DeAngelis]

Just finished with that series you provided and holy crap! I'm beat, what s great workout. Did all for sets in about 25 min.

[Greg Aucoin]

Just finished with that series you provided and holy crap! I'm beat, what s great workout. Did all for sets in about 25 min.

Nice! Talk about efficient and effective, eh?

[Matt DeAngelis]

Ummmm, yeah. Still feeling it! Definitely going to be an off day tomorrow.

[Greg Aucoin]

Did you have to swap anything out, Matt? Pull downs for pull ups, for instance?

[Matt DeAngelis]

Did you have to swap anything out, Matt? Pull downs for pull ups, for instance?

I used the bench system in my gym for pull ups (there is a bar about 8ft off the ground) and for the inverted rows I used the bench bar. I may swap that out for pull downs going forward though, as I felt some weird movement in my wrist (tendon maybe). No pain, but just felt strange and don't want to do damage. For the alt DB press, I used a smaller weight! Everything else I did as prescribed.

Will probably just do some interval cardio tomorrow with no weights and do the series again on Wednesday.

[Keith Burtt]

Greg, I started getting serious about what i eat and getting my butt to the gym in the mornings (i have gone 6 times a week for 2 weeks now). My main goal is to shed a lot of unwanted body fat (im down to 254 from 263 and im shooting for a goal of 220) and to get more athletic. So far my routine has been to get to the gym and stretch, i warm up for 5 minutes on either the elliptical or the arc trainer. Then i proceed to work out hard, trying to push myself through about 35 to 45 min of cardio on the machine i am using.

I have done some reading on the benefits of weight training to bolster the fat loss process but i havent done any sort of lifting since i was playing high school football and power lifting.

So what your saying is that i should get a resistance routine in place and rotate between that and cardio days? Or is that for people who are in less of a fat blasting initial stage?

[Greg Aucoin]

Did you have to swap anything out, Matt? Pull downs for pull ups, for instance?

I used the bench system in my gym for pull ups (there is a bar about 8ft off the ground) and for the inverted rows I used the bench bar. I may swap that out for pull downs going forward though, as I felt some weird movement in my wrist (tendon maybe). No pain, but just felt strange and don't want to do damage. For the alt DB press, I used a smaller weight! Everything else I did as prescribed.

Will probably just do some interval cardio tomorrow with no weights and do the series again on Wednesday.

Awesome. Your plan for the next two days sounds great, too!
For pull-ups, you should be able to find a grip that works comfortably. Neutral grip (palms face each other) is usually a safe bet for a lot of people. Reverse can be easier on the shoulders, but harder on the wrists. The only issue with neutral may come from the elbow. I tend to vary grips as frequently as possible, going hardest to easiest.

Aren't inverted rows great!?

[Greg Aucoin]

Greg, I started getting serious about what i eat and getting my butt to the gym in the mornings (i have gone 6 times a week for 2 weeks now). My main goal is to shed a lot of unwanted body fat (im down to 254 from 263 and im shooting for a goal of 220) and to get more athletic. So far my routine has been to get to the gym and stretch, i warm up for 5 minutes on either the elliptical or the arc trainer. Then i proceed to work out hard, trying to push myself through about 35 to 45 min of cardio on the machine i am using.

I have done some reading on the benefits of weight training to bolster the fat loss process but i havent done any sort of lifting since i was playing high school football and power lifting.

So what your saying is that i should get a resistance routine in place and rotate between that and cardio days? Or is that for people who are in less of a fat blasting initial stage?

Awesome start, Keith! With the right diet and exercise program, you can reasonably get to 220 by May 1st, if you're consistent. Dropping body fat % is definitely a much more important #, though. You'll add some lean muscle mass with resistance training, which you're correct about speeding up the fat-burning process, and ensuring long-term success.

A Warmup of 5 min. is always great, but absolutely, without a doubt, ditch the 35-45 min. cardio sessions!!! You'll get a lot more out of the following:

Body weight/goblet squats(holding DB vertically at chin level) 30 sec.
Pushups 30 sec.
Jumping Jacks 30 sec. Rest up to 60 sec. repeat circuit

Bent over or inverted rows 12 reps
bench step ups holding DB's
russian twists on stability ball (start without weight or hold 10lb. plate)
repeat circuit, without much rest, as russian twists will allow your heart rate to come back down

On the following day, you could try a High-Intensity Interval Training (HIIT) sequence like:

5 min. warmup (don't skip it!)
20 sec. at challenging resistance/depth (on arc trainer, for example) where you also focus on pushing and pulling w/ upper body
40 sec. recovery
repeat for 8 times total
5 min. cool down (don't skip!)

Once it gets easier for you, try shortening your recovery times, with each repetition, by a few seconds. For example, your 3rd and 4th recovery times may be 35 seconds, your 5th and 6th: 30 seconds, 7th and 8th: 25 seconds.

Know your body, and be realistic about how hard you push it, because you don't want to push so hard you have to skip your next workout. A good effort level to shoot for with each interval is that you wouldn't be able to have a comfortable conversation with someone else . You'll see very quick adaptations take place with your ability to recover, and your heart and lungs will be loving it in no time! These are by far the most effective workout styles for fat loss!

If you have a week where you want to or need to double-up, always do the HIIT cardio after you do your resistance training workout. The only thing to do first is a 5 min. warmup, but you could always use bench step-ups and/or jumping jacks to warm up, too.

Hope this helps, fire away if you have any other questions at all!

[Keith Burtt]

So this morning i decided to try the HIIT routine and i will say that for some reason i was a bit skeptical about the sort of workout you can get in 20 min. I was dead wrong. Im tired and my legs are jellyish, in the best possible way.

Tomorrow im going to give the resistance days a try. How many reps should i be trying to hit to on each circuit?

Thanks again Greg

[Patrick Harris]

you know those old exercise stations that some places have outside...where you run a lil hit a station then ditto...ditto...they kinda faded away..but I think would compliment a DG course nicely

some just don't get what they need physically from DG incorporating ones of those exercise loops might attract a different crowd

I bet I would beat Greg in a round where every tee you had to pop off 20 push ups and 20 situps...

ok back to the thread

Never heard of those stations, but that sounds like a cool idea that may come full circle at some point...

Its quite common at most busy parks in New England area.

Here's the photos to get the general idea of what Titan talking about.






I like some of the stations but not all of them. Some are so worn out and its useless.

[Greg Aucoin]

So this morning i decided to try the HIIT routine and i will say that for some reason i was a bit skeptical about the sort of workout you can get in 20 min. I was dead wrong. Im tired and my legs are jellyish, in the best possible way.

Tomorrow im going to give the resistance days a try. How many reps should i be trying to hit to on each circuit?

Thanks again Greg

Sweet, you're welcome, Keith. It's always nice to hear positive feedback!

As for # of reps, I traditionally love working in the 8-12 rep range, increasing weights and decreasing reps for a nice balance of strength, endurance, and power. I mix in a ton of other styles, though, so here are some of my other recommendations:

-30 second sets, where you perform as many high-quality reps as you can, with perfect form. These can work great for moderately intense exercises like jumping jacks, many different types of pushups, body weight squats, moderately-weighted bent over rows, etc, and exercises like burpees.

-20 second sets for very high-speed exercises like running high knees or buttkicks, lateral box or bosu jumps (at first), mountain climbers (for a challenge, try doing these right after pushups, so your upper body is shot, and your core has to do the work), skiers, speed skaters, and other plyometric exercises like flying lunges and jump squats (to start).

-If you're using enough weight for your power exercises, like hang cleans, clean and press, etc...4-8 reps will be plenty

-If you're ever getting 15 reps or more in a weighted exercise, comfortably, increase your weight for the next set!

[Greg Aucoin]

Wow, I can't believe I've never seen or heard of those, but thanks for posting, Patrick! It looks like a fun way to get people active.

[Patrick Harris]

Wow, I can't believe I've never seen or heard of those, but thanks for posting, Patrick! It looks like a fun way to get people active.

Really?? Never heard or seen it before?!? Seriously?

This outdoor exercise stations has been around since late 1970's at various parks across USA. I'm sure there's one nearby (or far away?) from your home.

Man, you, being a personal trainer, really need to go OUTSIDE more often than inside the gym! LOL, Just kidding!

On the other hand, I do enjoy reading your very well-sounded advises and comments on this topic!!