Effective Goal Setting

by Administrator April 8th, 2013

Did you set goals at the beginning of 2013? Are you on track to achieving those goals? Most people lose sight of what they wanted to accomplish in the year after only a couple months or give up all together. If you fall into this category, it’s not too late to reassess and get back on track in what you set out to do this year. After reading research studies and through real world experience by training clients, I have found that goal setting is far more effective if you follow some key principles.

The main criterion of an effective is goal is creating one that is realistic, measurable and timely. If a client wants to lose body fat, it is not enough to simply state, “I want to get leaner” or “I want to get fit this year.” That is too vague and not specific enough. Goals need to be measurable. If the client currently has a body fat of 28%, setting a goal of 15% body fat would be measurable and now you can quantify progress. Other health related goals could be established and quantified, for example, blood pressure, cholesterol levels, cardiovascular and muscular endurance tests, and 1RM strength tests. Other tests include an accumulative score based on various health aspects and how you compare to others within your demographic, such as the Q score by Aviva.

A goal also needs to be timely in order to be effective. Put a time frame on your goal. For instance, you may set the fitness related goal to be attained by a reunion or wedding date. Summer months are motivating, as most people want to sport a six-pack for beach weather and look good in a swimsuit. Just be sure to give an exact time, “summer time”, is not specific enough. “I want to decrease my body fat by 13% by September 1” is timely.

The last aspect to consider is ensuring your goal is realistic. Had I said, “I want to decrease my body fat by 13% in 3 months” would be unrealistic and one would compromise their health in attempting to do this. A simple equation can help with calculating ideal body weight:

IBW = Fat free mass/(1 – desired body fat)

Fat free mass is your lean body mass—muscle, bone, blood, organs, etc. If a person weighs 210 pounds and has a body fat of 28%, they have 151.2 lbs. of fat free mass and 58.8 lbs. of fat mass. Now what you do is plug the fat free mass into the numerator of the equation above. Then you divide by 1 minus the desired body fat, 15% is the goal I used. Therefore the denominator would be equal to 0.85.

IBW = 151.2/0.85 = 178

After doing the calculation, we can determine this person’s ideal body weight would be 178 pounds with a body fat of 15% (considering there was no change in muscle mass). Therefore, the person would need to lose 32 pounds of body weight, specifically fat mass. Maintaining lean body mass is possible with resistance training programs and nutritional interventions.

A healthy rate of fat loss is 1-2 pounds per week. The person would have 5 months from today’s date (April 7) to lose 32 pounds, which is an average of 1.6 pounds per week. “I want to decrease my body fat from 28% to 15% by September 1” is measurable, timely and realistic.

It’s not too late to take control and establish effective goals for this year. After you set your goals, be sure to plan objectives that will lead you to accomplishing them. For the body fat goal, it may be; 1) perform a minimum of 3 resistance training workouts per week 2) complete 30-45 minutes of cardio 5-6 days each week 3) eat a balanced diet that is limited to 2,200 calories per day. Share your goals with your family members and friends and this will help with accountability. Don’t hesitate to follow these action steps and reclaim your goals for 2013!

Be well,
James

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UCLA Extension Online Course

by Administrator March 13th, 2011

This Spring Quarter (March 28th – June 19th), I will again be teaching a 12-week online course for UCLA Extension– Advanced Concepts in Personal Training.

This course highlights the latest research in functional anatomy, biomechanics, exercise physiology, sports nutrition, and weight management. You can learn how to apply cutting-edge information when designing exercise programs for healthy individuals as well as those with obesity, diabetes, cardiovascular disease, arthritis, and other chronic illnesses.

What’s more is that you can use this course for CEU’s for personal training certification renewal requirements! If you are interested in enrolling in the class, please visit:  UCLA Extension or contact me at james@jameskohler.com.

Thank you!

James

Posted in Announcements, Diet & Weight Loss, Health, News & Updates, Training | No Comments »

The Truth behind Spot Reduction

by Administrator February 12th, 2011

A common fitness myth is that training a particular muscle group will burn body fat for that targeted area of the body, otherwise known as spot reduction.  An example of this is performing crunches to decrease subcutaneous abdominal fat.  Countless people focus on performing hundreds of crunches hoping to develop washboard abs.  However, empirical data indicates this is a false presumption.

The reduction of body fat is a cumulative effect through restricting caloric intake, increasing caloric expenditure or both.  Therefore, while crunches may improve the size and shape of the underlying abdominal muscles, they will not specifically trim fat in the midsection.  In fact, males in particular generally have a predisposition to store abdominal fat and it will often be the last removed from the body as one gets progressively leaner.

The same concept is true for fitness enthusiasts striving to ‘tone’ their muscles: the theory that using lighter weights and higher repetitions (15+) will burn more body fat from one specific area, such as the back of the arms.  Increasing repetitions does have its place in an exercise program as it helps improve muscular endurance.  However, if your goal is to define your muscles, then you should aim to decrease overall body fat.  Muscle tone refers to the involuntary, constant state of partial contraction your muscles are in; the type of weight lifting you do is not going to change that.

Reducing body fat from the triceps, abdominals or any other area of the body happens by expending more calories than consumed, creating a calorie deficit.  Reducing body fat for a particular area is entirely up to your physiology.  So, when evaluating your weight loss goals, it is important to be consistent with cardiovascular and resistance training in conjunction with following sound nutritional guidelines.  Continually track your progress with body composition measurements to help stay motivated and know if you are headed in the right direction with your fitness program.  Above all, stay positive and focused on your vision for a healthier you!

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Journal Article Published

by Administrator June 14th, 2010

The Journal of Strength and Conditioning Research has published my first scientific, peer-reviewed journal article!  The study compared subjects lifting both barbells and dumbbells on exercise benches and Swiss balls, creating four different conditions.

We found decreased force output when subjects performed the overhead shoulder press exercise when instability was increased.  The heaviest loads were lifted during the barbell/bench condition and the lightest loads were lifted during the dumbbell/Swiss ball condition.  No significant differences were found in core muscle (rectus abdominis, external obliques, and erector spinae) activation with increased instability.

Further investigations need to be done, but this study showed instability training is not more effective in activating the core than training on stable surfaces (bench) and with stable loads (barbell).  Additionally, the study showed that instability training resulted in a decreased force output, which is detrimental to muscle hypertrophy and strength gains.

Read “Muscle Activation Patterns while Lifting Stable and Unstable Loads on Stable and Unstable Surfaces” here in the Articles section

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Posted in Announcements, Training | 25 Comments »

Lose Weight and Get in Shape in 2010!

by Administrator December 2nd, 2009

The New Year is a perfect time to start a fitness program, so for the months of December and January I am offering a 20% discount on all my personal training packages and fitness consulting services.  In today’s economic environment, people’s fitness goals often take a backseat.  But following a training and nutrition program will ultimately lead to better health, which nobody can afford to go without.  Take control of your life, improve your health and image this year with the help of a Fitness Coach.  Contact me for a free consultation and I will be happy to answer any questions you might have.

Yours in Good Health,

James Kohler

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Improving Men’s Health

by Administrator December 1st, 2009

The average American worker is more stressed and unhealthier than ever in this hectic day and age, working closer to 50 hours a week. The days are filled with job responsibilities and obligations to our family. Men often sacrifice developing human values, such as people skills, and strive for career advancement, money and power. This can lead do a life out of balance and a host of problems, including health issues. Many men know they need to become more active, eat right, and reduce stress, but how do you incorporate healthier lifestyle changes in today’s fast paced world? Start taking control of your life with these 4 measures.

Integrate Healthy Eating Habits into Your Lifestyle

You don’t have to go on a diet per say, but following general nutritional guidelines will improve your health. A sensible nutrition plan can help to increase your energy, lower your blood pressure, and prevent disease. Restrict your calorie intake to lower your body fat composition. Eat smaller meals throughout the day to sustain blood sugar levels and increase your metabolic rate. Avoid refined foods and one that are high in sugar.

Limit Your Dietary Fat Consumption

Fat contains over twice as many calories (9 kcals versus 4 kcals) than the other macronutrients, protein and carbohydrates. Saturated fat is especially unhealthy for you and can increase your cholesterol levels. Select low-fat sources by reading the food label. Wholesome foods include whole-grains (e.g. wheat bread, oatmeal), vegetables (e.g. green beans, broccoli), fruits (e.g. apples, berries), low-fat meats (e.g. chicken, turkey), and low-fat diary (e.g. cottage cheese, skim milk). Some fat intake is important to your health, good unsaturated sources to include are mixed nuts, peanut butter, avocados, and salmon.

Exercise Consistently

Going on a 15-minute walk each day might be the one thing that prevents you from a heart attack or even depression. The key is to exercise on a regular basis. Men often approach things “all or nothing” and are “gung ho” when beginning a workout program. But you don’t need to exercise 6 days a week and 2 hours each day to improve your health and see physical changes. What happens is you become burnt out, frustrated, and attrition sets in. Exercising in moderation is a more realistic and practical approach for the long run. Make it a goal to exercise 3 to 5 times a week for 30 to 60 minutes.

Give Yourself a Break by Finding a Hobby

Don’t be hard on yourself day in and day out. “You want to enjoy yourself between here and the journey’s end- which is death”, says clinical psychologist Edwin M. Greenberg. Men often suppress stress with temporary outlets such as smoking cigarettes, eating more French fries, or drinking beer. These activities are obviously detrimental to your health. Pursue a hobby that takes your mind off things. Your body needs rest and relaxation. Taking a weekend getaway can also help to recharge your batteries.

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How to Use Tribulus Terrestris for Bodybuilding

by Administrator November 26th, 2009

Tribulus terrestris is a flowering plant that grows in warm temperate and tropical areas of the world. The compound is rich in saponins, the active ingredient claimed to increase the body’s natural testosterone levels and helps to build muscle. A study done by Milanov, et al. showed that T. terrestris elevated luteinizing hormone (LH) and increased free testosterone levels in healthy males. Bodybuilders that have used anabolic steroids believe that this supplement can help with post cycle therapy and restore natural testosterone levels.

Step 1: Research supplement companies that offer tribulus-terrestris products.  There are hundreds of brand names offering bodybuilding supplements on the market. Look for brands that do scientific research and test each batch of supplements they produce. Nutritional experts can also help provide information.

Step 2: Purchase a legitimate triblulus terrestris product and follow the directions on the label. No dosing protocols have been established, but most companies suggest taking 750 to 1500 mg or T. terrestris up to 2 times daily. Do not exceed the recommended dosage or time period for which you are on the dietary supplement.

Step 3: Incorporate a bodybuilding diet into your lifestyle, stressing high protein (0.75-1g per pound of bodyweight), moderate carbohydrates (40 to 50 percent of daily caloric intake), and low fat (20 percent of daily calorie consumption). Eat every two to three hours to boost your metabolism and sustain blood sugar levels.

Step 4: Begin a workout program that targets each muscle group. Depending on your training volume and experience level, train each body part 1 to 2 times a week. Training criteria for muscle hypertrophy include 3 to 5 sets and 8 to 12 repetitions. Train with high intensity and limit rest periods to 60 seconds, to help increase the body’s natural testosterone levels with the accompanied T. terrestis. Take each set to positive failure after 1 or 2 warm-up sets. Positive failure is defined as performing the movement until you are unable to do another repetition without sacrificing form. Have a spotter present when you are attempting heavy lifts such as the bench press and squat.

Tips

1. Do not forgo hard, intense training and a healthy lifestyle in place of supplements.  Supplements are just that, they help supplement your gains. Products that make lavish claims in muscle gain or decreasing body fat levels should be questioned. Edmund R. Burke, a physiological researcher, concluded, “there is no conclusive evidence that tribulus enhances muscle growth or strength.”

2. Consider stacking a ZMA product with tribulus terrestris. The all natural anabolic mineral formula conists of zinc monomethionine aspartate, magnesium aspartate and vitamin B-6. Lorrie Brilla, PhD, reported that ZMA significantly increase free testosterone levels and muscle strength in NCAA football players in 1999.

Warnings

Some people experience an upset stomach from taking T. Terrestris. To minimize the chance of this, take the supplement with food.

References

1. “Sports Supplement Review;” Bill Phillips; 1997
2. “Optimum Sports Nutrition;” Michael Colgan, PhD; 1993
3. Brilla, L. Effects of zinc-magnesium (ZMA) supplementation on muscle attributes of football players. ACSM journal, Medicine and Science in Sports and Exercise, Vol.31, No. 5, 1999.

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Posted in Supplements | 78 Comments »

Step-by-Step Weight Loss Meal Plan

by Administrator November 25th, 2009

How to lose weight can be perplexing given the abundance of meal plans available. Successful weight loss programs require basic changes in lifestyle versus following unrealistic, fat diets. The South Beach Diet, Zone Diet and Atkins Diet all can be effective in losing weight, but making them part of your daily lifestyle can be challenging. Following low-carb are not exactly healthy to follow for long periods of time.  Following general guidelines in how you eat each day will be more practical and effective.

Limit Calorie Consumption

All weight loss plans follow one principle, you must burn more calories than you consume. The easiest way to create a calorie deficit is to manipulate your diet. Eat foods that are low in fat content. Fat has a high calorie density (9 calories per gram), more than twice as much as protein and carbohydrates (4 calories per gram). Read labels prior to purchasing food to determine if they are low-fat.

Time Your Carbs Right

Carbohydrates are essential to fueling your day-to-day activities, but surplus carbs will ultimately be stored as body fat. Your goal should be to consume enough carbs to maintain your energy throughout the day, but no more. Therefore you should eat the majority of your carb sources earlier in the day and taper them off at night. Do not consume any carbohydrates 3 to 4 hours before bed unless you exercise late at night. Post-workout you should consume 30 to 60 grams of carbs to replenish muscle glycogen stores.

Choose Low G.I. Sources

The timing and quantity of carbohydrate intake is important, but the glycemic index (G.I.) also needs to be considered. The G.I. ranks carbohydrates according to their effect on our blood glucose levels and therefore insulin levels. When your insulin levels are elevated from high G.I. foods, your body has the tendency to store body fat. You want carbohydrates that are metabolized slowly. Low-glycemic carbs include sweet potatoes, brown rice, whole-wheat pasta, whole-grain bread, oatmeal, legumes, green vegetables, and some fruits (e.g. apples, cantaloupe, grapefruit).

Eat Small Meals Frequently

Eat small meals or snacks throughout the day, every 2 to 3 hours. You will speed up your metabolism from the thermic effect of food and maintain sufficient blood sugar levels throughout the day. The traditional approach to eating is breakfast, lunch and dinner slows your metabolism to a craw. Breakfast is the most important meal of the day, it jump starts your metabolism and gets your body primed to burn calories all day long.

Tips

Exercise on a regular basis to burn calories. Weight training routines can help build lean muscle mass. This increases your resting metabolic rate (RMR) and allows you to burn more calories even at rest.

Avoid foods high in sodium, this can cause you to hold water and gain weight.

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How to Lose Weight on a Bodybuilding Diet

by Administrator November 25th, 2009

Bodybuilders tend to devote certain months of the year for mass gaining and other periods for fat loss. There are 7 steps- laws, if you will- to fat loss that are nutrition driven. Training plays a significant role as well and should be integrated into any weight loss plan. Implementing bodybuilding diet strategies into your lifestyle can shed unwanted body fat from your midsection so your six-pack will show. These 7 laws of fat burning can help you reach your weight loss goals.

Step 1: No matter what diet approach you take, weight loss revolves around simple math. You must eat fewer calories than your body expends throughout the day in order to drop body fat. When a calorie deficit is created, your body is forced to tap into fat stores to make up the difference.

Step 2: The easiest way to cut calories is to eliminate excess dietary fat. Meaning no butter, choose low-fat or fat-free salad dressings, substitute egg whites for most of your whole eggs, avoid marbled red meats such as rib-eye, remove the skin from chicken, and eat low-fat dairy products. Your body does need some healthy fat sources, however, be sure to include almonds, peanut butter, salmon, and avocados into your diet.

Step 3: Calories govern weight management, but hormone control is nearly as important. Curtail your carbohydrate intake to keep your insulin levels in check. Insulin is the hormone responsible for driving fat storage and inhibiting fat breakdown. Consume fewer carbs by simply cutting your carbohydrate portions in half to moderate insulin levels.

Step 4: Eat slow-digesting carbs, this is crucial to insulin control. The vast majority of your carb consumption should consist of low-glycemic carb sources such as sweet potatoes, oatmeal, legumes, green vegetables, whole-grain breads, and brown rice. Fruits (e.g. apples, grapefruit, berries) that have low-glycemic indexes (55 and below) can be included into your diet in moderation.

Step 5: Never eat carbs by themselves. To control insulin levels, you must slow the digestion of carbohydrates. One way of doing this is to consume carbs with protein and small amounts of fat. For example, accompany your bowl of oatmeal in the morning with scrambled egg whites or cottage cheese.

Step 6: Eat small mall meals throughout the day, spaced 2 to 3 hours apart. Don’t go longer than three hours without eating. Frequent feedings will prevent you from going into starvation mode, where you will have the tendency to overeat and make rash decisions. If you eat 5 to 7 meals per day, you will experience metabolic surges all day that will enable you to burn more calories.

Step 7: Stress protein in your diet. More calories are burned processing protein, known as the thermic effect of food, than processing carbs and fat. Protein also builds muscle, which is key to boosting your metabolism. Eat 0.75-1g of protein per lb. of bodyweight each day. Low-fat protein sources include chicken, turkey breast, tuna, egg whites, protein powder (whey or casein) and low-fat cottage cheese.

Tip

Empty your glycogen stores once every two weeks by limiting your total carb intake for two consecutive days. Glycogen is the unused and stored form of carbohydrates in your muscles and liver. Consume less than 100 grams of carbohydrates for two days to deplete glycogen stores and increase fat burning.

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How to Lose Weight in 30 days

by Administrator November 22nd, 2009

According to the law of thermodynamics, energy can neither be created nor destroyed. Therefore when energy, measured in calories, enters the body it must transfer into some type of appreciable form. If the calories are not used for enzymatic reactions or converted into heat, the surplus calories will be stored in cells and lead to weight gain. The opposite is true for weight loss, if the body is deficient in calories needed for metabolic pathways weight reduction occurs. In order to lose weight in 30 days you will need to create a calorie deficit by manipulating your diet and increasing physical activity.

Step 1: Eat a healthy, balanced diet consisting of 30-40% protein, 40-50% carbohydrates, and 20-30% fat. Good sources of protein are chicken, turkey, egg whites (1-2 yolks), fish (e.g. tuna, salmon, cod), and low-fat cottage cheese. Eat low glycemic carbohydrates that do not spike your insulin levels, which is the hormone responsible for storing nutrients as fat. Good sources include sweet potatoes, oatmeal, brown rice, whole-wheat pasta, apples, grapefruit, berries, and green vegetables. Healthy fat sources are almonds, avocados, flaxseed oil, and vegetable oils.

Step 2: Determine your daily caloric intake by tracking your food intake for a one- week period and calculating your total calories. Measure the quantities of food consumed with a food scale and measuring cups. Refer to food labels or a nutritional almanac to find calorie content.

Step 3: Engage in an exercise program 3 to 5 times a week for a minimum of 30 minutes. Performing high intensity cardio or weight training will help burn calories and boost your metabolism. Weight training can increase lean body mass, which increases your resting metabolic rate (RMR). Therefore you burn more calories even at rest.

Step 4: Weigh yourself each week keeping your food intake and exercise regimen consistent. If you are losing weight, continue with the established routine. If you have not lost weight within a one-week time frame, lower your daily caloric intake by 20%. Repeat the process each week over the course of 30 days.

Tips

1. Eat smaller meals every 2 to 3 hours to stabilize your blood sugar level and boost your metabolism.

2. Do not skip meals throughout the day. This will lead to impulsive eating habits, where people tend to make poor choices and overeat.

3. Drink plenty of water, if you drink a glass of water before the beginning of each meal your stomach won’t feel as empty.

4. Consider taking an appetite suppressant such as garcinia cambogia, also known as citrin or hydroxycitric acid.

Warnings

Do not resort to fat burning supplements for weight loss. The ingredients contain stimulants that can raise your heart rate and blood pressure, which can lead to adverse health effects.

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Posted in Diet & Weight Loss | 25 Comments »

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