Caloric balance is an extremely important factor that should be taken into consideration when trying to get to any fitness goal and even when trying to maintain your current physical state. Caloric balance is when you are consuming the same amount of calories as you are burning throughout the day. In this scenario you will maintain a steady weight. If your goal is to lose weight you need to burn more calories than you consume. There are 3500 calories per lb of bodyfat. If your goal is to lose 1lb per week you would need to consume 500 fewer calories than you burn each day. This approach can be more or less aggressive based on your goals but it is not suggested to go over 2lbs per week. Women should not go under 1200 calories per day or Men under 1500. If your goal is to gain muscle your body will need extra fuel to build the muscle and your increased energy output. The energy (calorie) surplus only needs to be approximately 200-300 more each day. Going over this amount will not assist you in building extra muscle and could lead to gaining fat along with your muscle.
Cardiovascular conditioning, otherwise known as aerobic activity or cardio, will play an integral role in achieving your goals. Cardio is anything that gets your heart rate up for an extended period of time. It increases your heart rate, gets your blood flowing and will oxygenate your muscles. Cardio increases your caloric burn which can assist you in creating the caloric balance that you need to maintain or lose weight. Cardio will also strengthen your heart and increase your endurance.
The foods that you eat play one of the largest roles in determining your fitness outcomes. While the caloric balance will help guide us to how many calories you should be eating, we must also ensure that your body is getting the proper nutrition to support your health. Nutrient dense foods will supply your body with the micro-nutrients and minerals that your body needs to keep your immune system strong, support hair, nail, skin and cell development. It will also help you to maintain an optimal level of energy throughout the day. Nutrient dense foods are thing like vegetables, fruits, lean meats, nuts and dairy. Because these foods are unprocessed they contain the most nutrients that you need. Many of the foods that have been processed are stripped of their nutrients in an attempt to make them last longer or to give them a different texture. Unprocessed foods also take longer for your body to digest and therefore, leave you full for a longer period of time. In order to get all of the nutrients that your body needs it is suggested that you eat a variety of food throughout your diet. If you not sure how do this try to get a rainbow of colors (veggies & fruits) each day.
Resistance training is another way to help you burn calories throughout your workout and also throughout the rest of your day. As you age, you will naturally lose muscle mass. This loss in muscle will lower the amount of calories that you burn each day which can ultimately lead to a calorie surplus even if you aren’t eating more! This muscle loss will also result in the inability to complete tasks that were once easier. In order to maintain your muscle mass you should have a resistance regimen two to three days each week. If your goal is weight loss resistance training is extremely important! As you lose weight should aim to either maintain your muscle mass or gain muscle. Each lb of muscle mass that you have burns approximately 35-50 calories for you each day (just having it!). If your do not include resistance in your workout routine you will be losing about 40% of the weight that you lose in muscle mass. That means that if you lose 10lbs you will have lost 4lbs of muscle and will be burning 140-200 calories less each day. This lower metabolic rate is one of the main factors in yo-yo dieting and can leave you frustrated and at a higher weight than when you first started this journey. Gaining muscle mass will increase your metabolic rate and will assist you in burning 35-50 calories each day per pound that you gain. Resistance training can assist you in gaining muscle, size, strength, endurance and power. After a thorough assessment, we can determine if you have any muscular imbalance and work on correcting them through exercise and flexibility. Muscular imbalances can lead to injury and pain that unnecessary. Working out without awareness of muscular imbalances can cause further imbalances and is likely to lead to injury. Finally, resistance training can positively impact muscle function, balance and performance. Your muscles will learn to react properly recruiting correctly and quickly. You will notice a difference throughout your daily activities and if applicable, in better sports performance.
I will help you by creating a safe and efficient program which incorporates cardio, resistance, nutrition and caloric balance based on your goals and your fitness level. I will teach you proper technique for your safety and for the efficiency of the exercise. All exercises will be progressed or regressed based your fitness level. I will teach you the proper sets, reps, resting periods and intensity for your goal. We will advance the workout program as your body adapts to the demand we have placed on it. This will help us to prevent frustrating plateaus and will maximize your results. We will set small goals each month and I will design a workout program which you can follow, even when we are not together. Results do not happen just within the two hours that we see each other each week. For this reason, approximately 10 minutes of each week will be dedicated to taking about the other 154 hours of your week. I will help to keep you accountable to your workouts and nutrition. Together, we will get you to whatever fitness goal you have!