Slept like a baby last night, its amazing what a massage can do for you. I think for future might have to see if megan works on my rest day (sundays.)
I want to clarify something and want people to remember a few things. Every individual is different and when it comes to training, trainers have parameters and guidelines but every individual is different and what makes a great trainer and what you pay for when you utilize the services of a trainer is the ability of them customizing exercises and diet to your abilities interests and life style. There is a lot of trial and error while they get to learn your abilities. Not one person has ever forced me to do anything I didnt want to do nor cause me harm. In previous posts when I said I will not do certain things that is my strong/firm decision/beliefs on things I am not willing to do. If you feel a trainer is going to cause you harm you might want to reconsider using them but remember there is a HUGE DIFFERENCE between causing harm pushing you to your ability. Their job is to push you to your ability and a little bit above. Have open communication with your trainer.
Dr. Notification / Permission
First thing I am going to tell everyone before you workout always consult your Dr. make sure he/she is aware of your intentions and goals. After all safety is our numbet 1 concern, outside of my gym life I teach emergency services courses and I am an EMT, FF and 9-1-1 Dispatcher. In my experience fitness centers have a higher rate of people having cardiac related issues/deaths and majority of the time the patients physicians have no idea the person is doing workouts. I like to ask people in the fitness industry when I teach what is a treadmill? I get answers like cardio equipment, running, walking, excercise. Then I tell them it’s a stress test without a cardiac monitor and or a medical professional watching the person. That is why all fitness professionals with a certification are required to maintain a CPR certification through national accredited program (aha, ecsi, arc, ashi) keep your physician up to date on activities especially rigorous routines. You dont want to meet me or other emergency service professionals by accident. My dr is fully aware of my weight loss journey and I get blood work every year. So far I keep getting 👍👍👍👍 from her.
Fitness Calculator’s / bmi /calorie in-take what does it all mean?
One thing you heard me mention before is we don’t wear scales on our heads. Trust me Christine and Dana want to break many over my head because I constantly talk about scales and wory about numbers. Christine has threatened in her luving caring way to break every scale I own 😇. Weight does not define a person and yes for some reason everyone relies on weight and judges on it and it truely does bother a lot if fitness professionals when they hear that. (Had 5 of them all fired up other day over it 😈.) Most people dont even realize they do it because when we see that someone has slimmed down the first words out of peoples mouth is how much weight have you lost. What the question should be is how many inches have you lost. By the way nothing gets a fitness professional more twisted is when you tell them the scale hasnt moved had a conversation with Katie Thompson another fitness professional who well gave me the similar lecture about the wonderful scale and said screw the scale didnt you just drop another pant size in December. It’s only taken almost 12month for it to sink in. Some of us take a while before we truelly get it and requires trainers to beat it into our heads.
Calorie in-take / burn rate / basal metabolic rate
“What is your BMR? (My fitness pal has easiest to understand)
Your BMR (Basal Metabolic Rate) is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
Your BMR does not include the calories you burn from normal daily activities or exercise.”
Why is it important? Because if you are consuming below your BMR your putting your body into starvation mode and your health at risk. What does that mean? It means food u intake will turn into fat because your body doesnt know when it will eat again. Doing this could result in serious health risks.
Here is a calorie intake calculator by life span fitness (there are many out there)
Calorie Calculator. Remember no calculator or information replaces the guidence and advice of a physician. Always consult before starting new excercise regiment.
BMI (BODY MASS INDEX)
What is BMI? As per the cdc https://www.cdc.gov/obesity/adult/defining.html
[“Adult Body Mass Index (BMI)
Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness.
- If your BMI is less than 18.5, it falls within the underweight range.
- If your BMI is 18.5 to <25, it falls within the normal.
- If your BMI is 25.0 to <30, it falls within the overweight range.
- If your BMI is 30.0 or higher, it falls within the obese range.
Obesity is frequently subdivided into categories:
- Class 1: BMI of 30 to < 35
- Class 2: BMI of 35 to < 40
- Class 3: BMI of 40 or higher. Class 3 obesity is sometimes categorized as “extreme” or “severe” obesity.
Note: At an individual level, BMI can be used as a screening tool but is not diagnostic of the body fatness or the health of an individual. A trained healthcare provider should perform appropriate health assessments in order to evaluate an individual’s health status and risks.
BMI does not measure body fat directly, but research has shown that BMI is moderately correlated with more direct measures of body fat obtained from skinfold thickness measurements, bioelectrical impedance, underwater weighing, dual energy x-ray absorptiometry (DXA) and other methods 1,2,3. Furthermore, BMI appears to be strongly correlated with various adverse health outcomes consistent with these more direct measures of body fatness 4,5,6,7,8,9.]
Recently it has come to my attention that some insurance companies are relying on BMI numbers to define rates but what is not considered is that muscle weighs more then fat. Take a look at some examples https://www.sharecare.com/health/body-mass-index-bmi/why-bmi-very-body-fat
In short fitness and medical professionals explain why bmi is not the best measurement and why body builders are considered obese according to bmi calculations.
Tomorrow’s plan is urban kick w/abs then a 30 min session of Abs with Ann each week the abs are getting stronger and less clicking and not as deep.