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Lose Weight, Speed up Your Metabolism

Joseph Coupal - Tuesday, May 01, 2018

FieldHouse, Sudbury, MAIt seems like some people burn fat faster than others and some people seem to be able to eat whatever they want and they still stay thin. Mostly this is due to genetics, but it also has to do with a person’s metabolism and how fast it works.

However, age, weight, diet, and exercise habits also have an effect on how fast you can burn calories and the speed of your metabolism. The more muscle you have the faster your metabolism. Your metabolism slows down as you age because starting in your 20’s you lose 5-6 pounds of muscle every 10 years. Less muscle mass means a slower metabolism. So, as you age you burn fewer calories every day. But, don’t worry; there are ways to speed up your metabolism.

Add interval training to your workout routine. Interval training even just 2 times a week can burn more calories than a standard cardio workout on a treadmill or other cardio machine. In fact, it has actually been proven that adding interval training will help you lose 2 times as much weight as more traditional cardio exercise.

It is also helpful to break your workout into two shorter sessions. For example, do cardio before work and do strength training after work. This can help you burn an extra 100 to 200 calories in a day. Even small bursts of cardio activity can help get your metabolism going, so run up the stairs.

Eat breakfast; those who do lose more weight than those who don’t. When you sleep your metabolism slows down. It speeds up when you eat again. So breakfast kick starts your metabolism in the morning.

Eating protein is harder for the body to burn and metabolize, so eating more protein can help you burn an extra 150 -200 calories/day. The metabolism works harder to break it down.

Instead of eating 3 meals a day, eat 5 to 7 smaller smart meals. This helps your metabolism work hard all day.

Again, muscle burns more calories, so start strength training. This is the best way to speed up your metabolism at rest. Even as you age, weight training can speed up your metabolism again. In fact, a pound of muscle burns up to nine times the calories a pound of fat burns.

For more information, contact The FieldHouse in Sudbury.

Keep Your Weight Loss Program On-Track

Joseph Coupal - Tuesday, March 06, 2018

FieldHouse, Sudbury, MAOften we try to get in shape in the summer, and then we tend to get lax about our diet and exercise as fall and the cooler weather move in, then we want to get in shape for summer again. This is a frustrating roller-coaster. If your weight loss program was working and has now tapered off, this is normal. No matter how faithful you are, from time to time you'll fall off the wagon.

Here are some strategies for you to try.

1. Visualize

Have a vision of success. The mind is a strong tool -- use it to achieve what you want.

While you're imagining, remind yourself of reality: excess weight and yo-yo dieting is unhealthy. Make sure this is a lifetime commitment not a temporary plan to drop 10 pounds.

To stay with your weight loss program, only keep healthy foods in the house.

2. Understand Your Weight Loss Personality

Personality plays a role in our attitude towards food. You should know your tendencies and tailor your weight loss plan to conquer your unproductive inclinations.

3. Write Down Everything You Eat or Drink

A common mistake is underestimating how much food you've eaten. This can lead to a weight loss plateau or weight gain. Keep a diary of your daily food intake (every bite, taste, or lick) can help you see where you're going wrong.

4. Beware of 'Calorie Creep'

A key reason for a gaining weight is eating more than you think. It's easy for portion sizes to increase. It is important to weigh and measure your food to understand proper portions. Try cutting your daily calorie intake by 100 or 200 to move beyond the weight loss plateau.

5. Watch Restaurant Overeating

At restaurants, rich foods and supersized portions can sway even the most determined dieter. Especially if you eat out often, look at restaurant eating as a chance to practice good portion control.

6. Eat Protein to Manage Hunger

A high protein diet can help squelch hunger. Protein foods work by suppressing a hormone secreted by the stomach that stimulates appetite. Foods high in fat actually raised levels of that hormone and increased hunger. Carbohydrates make people hungrier than they were before they had eaten.

7. Eat More Fruits and Vegetables

Fill up on produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. The U.S. government's dietary guidelines suggest that we get 7-13 cups of produce daily.

8. Push your Exercise Routine

Using the treadmill every day for 30-minutes or walking the neighborhood with friends is good, but your body gets used to it too. After a while, your muscles get used to the routine and become very efficient at doing the task at hand.

To keep your muscles guessing and burning calories, vary your physical activity and exercise routine.

Also make sure your routine includes strength-training exercises which help counteract muscle loss due to aging. Building and preserving muscle mass is a key factor in reaching a healthy weight, as muscle requires more calories to maintain than fat.

10. Try Yoga to Avoid Stress Eating

Stress eating is bingeing on food to soothe your inner emotional turmoil. You are not really hungry. Yoga lowers levels of stress hormones.

For more information on maintaining a healthy lifestyle, contact The FieldHouse in Sudbury.

WebMD

Personal Training is Great for Your Health

Joseph Coupal - Monday, February 26, 2018

FieldHouse, Sudbury, MAWith the warmer weather approaching, swimsuit season is drawing near. For many, that could mean heading to the gym and even seeking out a personal trainer.

There are many different reasons why people choose to be active, and there are even more reasons why picking the right personal trainer is so important.

If it is time for you to start strength training, something everyone needs for health and weight loss, do it right and seek out a personal trainer.

Do your own interviewing when it comes to selecting her personal trainer.

Find out what kind of training the gym has, what kind of people and clients the personal trainer you are considering works with. Do you want to run a marathon, do you have a chronic injury, or do you just want to be stronger and healthier.

The trainer you choose should also ask you questions about your health and medical history so they can customize the workout just for you.

Your workout should be custom designed for your specific needs because not everyone is going to do the same workout. The workout should be designed for your fitness goals.

Here are some questions you should ask when it comes to picking a personal trainer.

  1. Are you certified?
  2. Do you have a degree in the field?
  3. Do you have any additional certifications?

Any additional certifications, such as contract and relax stretching, Pilates, and cancer fit training will show the trainer has more experience and can reach your specific needs.

However, certifications can give people a false sense of security. It is important to look at what qualifies a trainer to be good for you and your needs. Check references and speak to their other clients who have had similar needs to yours.

It is important to look for other things besides just being certified. Sit down and talk to them, see what their plan is for you what their experience is. If it isn’t a good fit after a few training sessions, switch personal trainers.

Personal training can give you the strength and the motivation you need to achieve your fitness goals.

Getting your own personal trainer can be best thing you can do for yourself and your health.

If you are interested personal training, contact the FieldHouse in Sudbury.

Excerpts NBC11

Dispel the Cardio Myth and Lose Fat with Strength Training

Joseph Coupal - Monday, November 06, 2017

FieldHouse, Sudbury, MAYou run and run and run, but you don't shed a pound. What gives? It's one of the most common pain points for people who exercise. All of that effort and so little reward, but why is that?

Simple: Cardio often isn't the fastest way to lose weight, and it's certainly not the only way. There is a solution, though, which will allow you to spend less time in the gym and see even better results.

1.Burn More Fat With Strength Training

Far too many people are focused on how many calories they burn while they’re in the gym, but this is short-sighted.

Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. You burn calories throughout the day regardless of what you're doing, but exercise helps increase the rate at which you burn those calories.

With most forms of traditional steady-state cardio, you expend calories while you’re exercising, but once you stop, you quickly go back to your normal metabolic rate. Strength training, however, builds muscle, and more muscle helps you burn more calories — even when you’re sitting on the couch. Strength training is a critical component of any program than emphasizes long-term fat loss.

Think of it like this: The more muscle you have, the more fuel you're constantly burning. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat — and they're certainly useful if your goal is to improve cardiovascular health or endurance — but strength training is a powerful ally.

2. Resistance Training Won't Make Women "Manly"

This myth just won’t die, and unfortunately, it’s horribly misguided.

It takes a lot of work both in and out of the gym to get big or bulky. You not only need to be dedicated to your training, but you need proper nutrition if you’re serious about putting on size.

There is a big misconception about what causes bulk. Bulk isn't muscle; it is muscle covered by fat. So if you feel that you are too bulky, then it is important to fine-tune your diet to lose the excess fat — not give up weight training.

Women have a distinct disadvantage if the goal is to put on size. They have about one-tenth the testosterone of males, and testosterone is a key component in the muscle-building process.

Women can build muscle, though. But in general, instead of big and bulky, they'll be the type of long and lean muscles many women desire.

3. Weight Training Benefits Your Athleticism

If your goal is to look, move and feel like an athlete, you need a corresponding strength-training routine.

Elite athletes need their body to function as an efficient unit. So focus on big-bang movements that utilize multiple muscle groups — both the prime movers and the smaller stabilizers.

The premise here is simple: Stop isolating body parts and pumping away mindlessly on the machines. Focus on compound, multi-joint exercises. Hire a personal trainer or coach and learn how to squat, deadlift, chin and overhead press safely and effectively.

The only reason your athleticism will be limited in the gym is if you follow an ineffective program or one that’s designed for “show” versus “go.”

4. Running isn't Always the Best Way to Get Fit

It’s not that running is bad, but it puts a fair amount of stress on your muscles and joints. Recreational runners can have injuries caused by weakness in the core and hip-stabilizing muscles. The better plan is to take time to develop the muscles of your core and hips first instead of jumping off the couch and running three miles.

For the hip stabilizers, start off with basic single-leg exercises like split-squats, lunges and step-ups. For the core, exercises like front planks, side planks and bird dogs will help get you stronger and more stable, making you much less likely to injure yourself when you do decide to run that 5K.

Some people need activities that are a bit more joint-friendly, as the pounding caused by running on a treadmill or pavement is simply too much. If you like more traditional options, a dual-action exercise bike or rower will not only engage a ton of muscles but take some of the stress off your joints as well.

If you want newer (and possibly more exciting) variations, consider kettlebell swings, medicine ball or barbell circuits, Prowler pushes or even battle rope exercises.

There are many different ways to get into shape, and while running is great, it’s just one option you have at your disposal.

The Bottom Line

Strength training can help you lose body fat and is likely a quicker ticket to better fitness than steady-state cardio. It also won’t limit your athleticism, but more likely improve it, and women can derive tremendous benefit from resistance training without getting bulky.

For those of you who like to run, remember it's only one way to improve your fitness, but definitely not the only way. So be sure to mix in some strength training to prevent injury and improve athleticism.

As with any program, though, you have to put in the work. It’s time to get into the gym!

Shake Up Your Workout

IF YOU... Run three miles, three days a week.

TRY THIS... Perform strength-training exercises with a moderate resistance for two to three sets of eight to 12 repetitions, focusing on the big muscle groups like your chest, back and legs. This should only take about 30 minutes. Follow it up with a 1- to 1.5-mile run to still get your cardio workout.

IF YOU... Lift three times a week using a machine circuit.

TRY THIS... Learn to lift with free weights and make those the cornerstone of your program. Make it a goal to learn one compound exercise per week. Good lifts include squats, deadlifts, chin-ups, rows, push-ups, bench presses and overhead presses.

IF YOU... Lift every day but don't do cardio.

TRY THIS... Shift to a more balanced routine. Strength training three to four times per week is plenty. At the end of your workouts, consider throwing in some form of cardio. If you don’t enjoy running, try different options like the rower, kettlebell training or even battle ropes if your gym has them.

For more information, contact The FieldHouse in Sudbury.

By Mike RobertsonMay 16, 2017


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