12 Reasons you should lift weights for Personal Training Vancouver

Personal Training Vancouver

1. You’ll lose 40 percent more fat.

If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

2. Your clothes will fit better.

Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

3. You’ll burn more calories.

Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That’s about what you’d burn if you ran at a 10-mile-per-hour pace for the same duration.

4. Your diet will improve.

Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn’t follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true— sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

5. You’ll handle stress better.

Break a sweat in the weight room and you’ll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

6. You’ll be happier.

Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

7. You’ll build stronger bones.

As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

8. You’ll get into shape faster.

The term cardio shouldn’t describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise— so you save time without sacrificing results.

9. Your heart will be healthier.

Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

10. You’ll be way more productive.

Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn’t. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you’d still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.

11. You’ll live longer.

University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with “exceptional survival,” defined as living to the age of 85 without developing a major disease.

12. You’ll be even smarter.

Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters’ cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

Adapted from The Women’s Health Big Book of Exercises, by Adam Campbell (Rodale). Available wherever books are sold and at WHBigBookOfExercises.com.

10 Evidence-Based Fat-Burning Foods and Beverages for Personal Training Vancouver

Personal Training Vancouver

By Kris Gunnars Authority Nutrition

When it comes to losing weight, not all foods are the same.

Some foods can increase the amount of calories you burn, kill your appetite, or both.

This can be caused by protein, fiber, as well as many substances found naturally in foods.

Here are 10 evidence-based fat-burning foods and beverages.

1. Nuts
Despite being high in fat, nuts are among the most weight loss friendly foods in existence.

They are low in carbs, but high in fiber, healthy fats and protein.

Because of the way nuts are structured, the calories in them are pretty hard for the body to access, and about 10-15% don’t even get absorbed (1).

Nuts are also highly satiating, so they make you feel more full with fewer calories. There is also some evidence that they can boost your metabolism (2).

People who eat nuts (or peanuts) tend to weigh less, and controlled trials show that they cause weight loss and lead to significant reductions in waist size (3, 4, 5, 6).

In one study, a low-calorie diet supplemented with almonds caused 62% greater weight loss than the same diet supplemented with complex carbohydrates (7).

Bottom Line: Nuts and peanuts are among the most weight loss friendly foods on earth. They are very fulfilling, can boost metabolism, and a significant part of the calories in them is wasted.

2. Coconut Oil
The fats in coconut oil are not the same as most other fats.

They consist mostly of fatty acids called medium-chain triglycerides.

These types of fats are metabolized differently, and can have potent biological effects (8).

Some studies have shown that these fatty acids can make you feel so full that you eat up to 256 fewer calories per day, and boost the number of calories you burn by up to 120 calories per day (9, 10).

Interestingly, studies have looked at whether coconut oil can cause weight loss in humans.

These studies did not find a reduction in weight, but they did show a significant reduction in waist circumference in people who ate 30 mL (2 tablespoons) of coconut oil per day (11, 12).

What this means, is that coconut oil is particularly effective at helping you lose belly fat, the harmful fat that tends to build up around the organs.

Bottom Line: Coconut oil contains fats called medium-chain triglycerides, which can reduce appetite, increase fat burning and help you lose belly fat.

3. Boiled Potatoes
Potatoes can either make you fat, or help you lose weight, depending on how you prepare them.

While french fries and potato chips can be highly fattening, the same is not true for whole, plain potatoes.

There is a scale called the satiety index, which measures the ability of foods to cause fullness and make people eat fewer calories at subsequent meals.

Interestingly, white, boiled potatoes score by far the highest of all foods tested (13).

What this means, is that if you eat more potatoes, you should automatically eat less of other foods instead.

There is some evidence that this is partly mediated by a protein in potatoes called protease inhibitor 2, which is believed to have beneficial effects on appetite hormones, but this needs to be studied further (14, 15).

If you want to boost the weight loss effects of potatoes even further, then cool them down after boiling them. This greatly increases their content of resistant starch, a fiber-like substance that can help you lose weight (16, 17).

Bottom Line: Boiled, white potatoes are very effective at inducing satiety and making you feel full. This should help you eat fewer overall calories.

4. Coffee
Coffee is not the devil it has been made out to be.

It is actually very healthy, and loaded with antioxidants and bioactive compounds (18).

There is quite a bit of evidence that caffeine, the active ingredient in coffee, can boost fat burning and help with weight control (19, 20).

In fact, caffeine has been shown to temporarily boost metabolism by 3-11%, and temporarily increase fat burning by up to 10-29% (21, 22, 23, 24).

According to one study, 600 mg of caffeine per day (4-6 cups of coffee) can help you burn an additional 79-150 calories per day (25).

However, a tolerance to the effects can build up quickly, so this may not apply to people who drink coffee every day.

Bottom Line: Caffeine, the active ingredient in coffee, has repeatedly been shown to boost metabolism and increase fat burning in the body.

5. Fish and Lean Meats
When it comes to losing weight, protein is the king of nutrients.

Some of the best sources of quality protein in the diet include fish and lean meats.

Studies show that a high-protein diet can boost metabolism by up to 80-100 calories per day, and one study goes as high as 260 calories per day (26, 27, 28, 29).

Another study showed that protein at 30% of calories helped women eat 441 fewer calories per day and lose almost a pound of weight per week, without intentionally restricting anything (30).

A high-protein diet can also reduce cravings and desire for late-night snacking, and has been shown to help prevent weight regain during a “maintenance” phase (31, 32).

If you want to lose weight and keep it off, consider making a permanent increase in your protein intake.

Eating sufficient protein can be challenging, so it is recommended to use a nutrition tracker (like Cron-o-meter) for a while to make sure that you’re getting enough.

Bottom Line: Fish and lean meats are some of the best sources of quality protein. Eating a high protein diet (25-30% of calories) is very effective for weight loss.

6. Apple Cider Vinegar
Apple cider vinegar is incredibly popular in the natural health community, and has been shown to have numerous benefits.

It can significantly reduce the blood sugar response after a high-carb meal, and may have modest effects on your weight (33, 34).

Studies have shown that taking vinegar with a high-carb meal can increase fullness so much that people eat 200-275 fewer calories for the rest of the day (35, 36).

In one study, taking 15-30 mL (1-2 tablespoons) of vinegar per day caused weight loss of 2.6 – 3.7 pounds (1.2 – 1.7 kg) over a period of 12 weeks (37).

Bottom Line: Apple cider vinegar has been shown to reduce appetite when taken with high-carb meals, and may cause modest weight loss if taken every day.

7. Green Tea
Green tea is another weight loss friendly beverage.

Like coffee, it does contain some amount of caffeine, which can aid fat burning.

However, green tea also contains several other bioactive substances that can have an effect.

This includes the antioxidant EGCG.

EGCG can increase norepinephrine activity and help liberate fatty acids from your fat stores (38, 39).

According to some studies, green tea extract can boost metabolism by about 3-4%, and increase fat burning by up to 17% (40, 41, 42).

Although the evidence is mixed, some studies have shown that green tea can help you lose fat, especially in the belly area (43, 44, 45).

Bottom Line: Green tea contains caffeine and EGCG, substances that have been shown to boost metabolism and increase fat burning. Several studies have shown that green tea can help with fat loss.

8. Hot Peppers
Hot peppers, like chili pepper, contain a substance called capsaicin.

Many studies have shown that capsaicin can reduce appetite and boost metabolism (46, 47, 48).

For this reason, capsaicin is a very popular ingredient in commercial weight loss supplements.

If you don’t mind spicy food, then upping your intake a bit may be useful for losing weight.

However, this doesn’t seem to work for people who eat spicy food all the time, indicating that a tolerance to the effects can build up (49, 50).

Bottom Line: Hot peppers are high in a substance called capsaicin, which has been shown to reduce appetite and increase fat burning.

9. Water
Drinking enough water can have many benefits, and is surprisingly effective for weight loss.

The thing is, drinking half a liter (17 oz) of water can boost your metabolism by 30% for a period of 1 to 1.5 hours (51).

Drinking your water cold is best, because then the body needs to expend energy (calories) to heat the water to body temperature.

The best time to drink water is before meals.

Drinking half a liter (17 oz) of water, half an hour before meals, has been shown to increase fullness and help people on a fat loss diet lose up to 44% more weight (52).

Bottom Line: Drinking water, especially before meals, can be useful as a weight loss aid. Water boosts metabolism and helps increase fullness.

10. Whole Eggs
Whole eggs are among the healthiest and most nutritious foods on the planet.

They were demonized for being high in cholesterol, but new studies show that they have negligible effects on cholesterol in the blood (53, 54).

There are also some very impressive studies showing that eating eggs for breakfast can be useful for weight loss.

In one study, eating eggs instead of bagels for breakfast made people feel more full, so that they ended up eating fewer calories for the next 36 hours (55).

Another study showed that a breakfast of eggs caused 65% greater weight loss than a breakfast of bagels, even though both meals contained the same number of calories (56).

If you can’t eat eggs for some reason, then that’s fine. Any protein-rich and nutrient-dense breakfast should work.

Take Home Message
One of the great things about these foods and beverages, is that you are adding them to your diet, instead of removing stuff.

Weight loss may happen on “autopilot” – as a natural side effect.

Here is our website: Posener’s Ultimate Personal Training Vancouver

Good circuit training class video for Personal Training Vancouver and program description

Good Circuit training video and program description for Strength and Conditioning Vancouver

Strength and Conditioning Vancouver

Our classes are for competitive and recreational Men and Women.

We can create a personalized program for you to help you reach your goals. We will help you with your Fitness, Weight Loss, performance improvement, toning and strengthening, metabolic improvement and confidence goals. Nutritional counselling is available. Fitness Vancouver, Personal Training Vancouver, Strength and Conditioning for MMA Vancouver, it’s time to get started.

 

 

Welcome to Vancouver’s new Strength & Conditioning classes for MMA and Fitness at Posener’s Pankration/MMA and Muay Thai. First and foremost, strength and conditioning is coming to the forefront of MMA and Kickboxing training. Fighters and trainers alike are realizing that to bring an athlete to their highest level, they need to train (in an educated fashion) with resistance, or, weights. Specifically, by engaging the Central Nervous System (“CNS”) through the big lifts such as the Deadlift and the squat, you can achieve much greater overall muscle recruitment at will.

 

 

This ability is favourable in combat situations because greater muscle recruitment translates to greater force and power exerted, over a longer period of time and with less perceived effort. The focus is to train anaerobically and/or metabolically, where anaerobic means “without oxygen,” and metabolic training means “completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.” Choosing these training principles for MMA leads to optimal muscular endurance as well as a stronger central nervous system, so that the greatest force available to the fighter can be utilized, without gassing them before the fight has gone the distance. In later classes, we will be utilizing a specialized computer software to track fighters statistics.

 

 

These stats are including but not limited to: VO2 Max, Heart Rate Max, 1 Rep Max (for multiple lifts), Resting and Working Heart Rate, Progressive Overload progress and injuries (if any). We will also monitor basic strengths and weaknesses so we know what to work on and how to improve each fighter and student individually. With this information, there will be more opportunity for advancement, especially if the individual opts for one on one, personal training.

 

 

We will be putting tools to use such as: Kettlebells, Barbells, Dumbells, Plyometric boxes, Resistance bands, Heavy bags, Thai pads, and sometimes simply our own bodyweight, to achieve this goal. Our program is for the athlete, competitor and fitness enthusiasts alike. It is for men and women looking for a fast and efficient path to fat loss, better body composition and physique toning/sculpting, improved energy and metabolism and confidence.

 

 

 

 

 

We offer tailor made programs for your individual goals, no matter what it is your trying to accomplish. Using your baseline measurements and your objectives, your personal program will allow that progress. Included is a 30-day progress report that show your progress from your baseline taken, to the time your report is generated. Our Strength and Conditioning Vancouver program can help you reach your goals. Fitness Vancouver, Personal Training Vancouver, Strength and Conditioning for MMA Vancouver, it’s time to get started.

 

 

 

 

 

 

 

Click the picture for a link to our
Personal Training Website

Posener’s Ultimate Personal Training Vancouver

 

Slideshow of Best Diet Tips and more for Personal Training Vancouver

Slide show of best Diet Tips

Here is some information on our philosophy of diet and exercise principles:

Diet

Utilizing a clean diet, (implying foods with less processing and chemical additives), which is well planned, prepared, regular with snacks to keep blood sugarstabilized, well hydrated and portion controlled, we will help you, by choice, enjoy your food and fuel your body for peak performance, health and energy.

Diet is a huge factor in health and there are a variety of challenges that people encounter in achieving their goals. Our experience, sensitivity and awareness can help you eat for health, success and improved energy and performance. You will see and feel the benefits of success.

We will help you recognize your cues and eat less emotionally and eat more conscientiously. We will help you in developing awareness of your habits, develop replacement positive habits, via our consultations and training, and give you the skills to apply your knowledge for your evolving success.

We view the body as a temple and we want to promote clean habits and abstain or limit things that detract from our goals and potential.

Personally, as a Christian, and having a respect and understanding for a variety of perspectives, I want to evolve our connection with our body/temple where God/holy spirit can reside within us and promote personal development. Regardless of whether you are a believer or not, a strong mind/body connection is typically a positive and a worthy goal and endeavour.

Personal Training Vancouver

Posener’s Ultimate Personal Training Vancouver

Is Stress Making you Fat for Personal Trainer Vancouver

Is Stress Making You Fat? Follow this Action Plan

personal trainer vancouver

Recently a very successful colleague of mine attended my sold out BioPrint seminar in Montreal. Despite the fact she knows very well what to do, and how to eat, she has been gaining fat at a consistent pace over the last few years. The irony is that she has record results in body composition transformation in both physique competitors and actors. She actually is one of the mentors for that goal that I recommend my students to follow.