E-mail: parisfit@gmail.com
Phone: (832)368-7027
Paris A. Pippillion
Certified Personal TrainerRehabilitative Exercise Specialist
Tip #1-The Effectiveness of Goal Setting:
Goal setting has become a forgotten ingredient in most fitness programs.
By Paris
Whether you are a beginner starting a new training program or a seasoned athlete who wants to take their workout to the next level, goal setting is essential in governing the behavioral changes needed to achieve the desired results.
Excitement vs. Goal Setting
Regardless if you are trying to lose weight, increase performance, or follow doctor's orders, there will be some level of excitement that motivates you in the beginning. Yet once the initial motivation dies down and the drive to the gym seems like a long drive down a dark country road, goal setting becomes that oasis in the desert. I know from experience.
Being a competitive bodybuilder, monitoring my progress through goal setting is one of the most important components to my success. Diets, workouts, and even schedules change during my 16 week program, yet the goals I set are what stays consistent and keeps me totally focused through the tough times.
Identify your Goal type
Let’s look at some ways to identify your goals. Goals can fall into 3 categories: Outcome goals, Performance goals, and Process goals (Weinberg & Gould, 2003 Foundations of sport and exercise psychology, 3rd Ed.).
· Outcome goals. Usually focus on the result or end of some activity like weight loss, getting into size 4 jeans or running a marathon.
· Performance goals. Goals of behavior or performance that is independent of their actions. For instance running a faster mile, learning how to swim, or a faster tennis serve.
· Process goals. Emphasizes the action or qualities that one wishes to characterize behavior, such as learning how to work out without a trainer or controlling your breathing when swimming.
Approach your goals the S.M.A.R.T way
S.M.A.R.T is a great model for framing your goals. S-specific, M-measurable, A-action oriented, R-realistic, T-timely (Smith, H.W. 1994).
Let’s use the most common goals, which are Outcome goals, as a model.
S-specific= My goal is to lose 15 pounds in 15 weeks starting May 1 through August 9
M- measurable= How will I measure my goals?
1. I will weigh and record my weight every 2 weeks.
2. I will take my estimated body fat or measurements every 2 weeks using skinfold calipers or tape measure.
A-action oriented= Action plan.
1. Park further away from the entrance and take the stairs instead of the elevator at work.
2. Record my caloric intake to see if I can decrease calories for weight loss or perhaps increase calories for performance.
3. I will do three to four 45 minute cardio sessions and 2-3 resistance training sessions a week.
4. I plan to prepare all my meals early in the week so I can eat out less and control my protions.
R-realistic= My goal is realistic because:
1. I have a trainer to help me exercise and be accountable.
2. I have a plan of action that guarantees me to lose 1 pound a week.
T-timely= My program begins May 1 and ends August 9. I estimate 1lb weight loss a week which gives me a reachable 15lb in 15 weeks.
REMAIN FOCUS AND DON’T QUIT!
Goal setting is not a "try it to see if it works for you" idea. Using this goal setting system will help you remain focused, overcome distractions, and keep your workout exciting and more meaningful, thus increasing your chances of success.
Get Active, Train Hard, and Live Healthy!
Tip #2-Intense, Prolonged Exercise Best For Weight Loss
and Weight Maintenance
Most women lose weight by following low-calorie diets and sometimes adding a little exercise a few times a week. This approach works in the short run, but most gain back what they lost within 12 months. A remarkable study by John Jakicic and colleagues from the University of Pittsburgh
Most Men are apples storing fat in their abdomen. Some Men exercise regularly yet still have guts. Men are program to store excess calories as abdominal fat for emergencies. Men workout needs to consist: weight training, explosive training to overload muscle fibers and create more muscle tension, high-intensity interval training (HIT) to train the nervous system to react faster then the heart ability to produce blood increases, and then it stimulates the release of epinephrine and growth hormone, which are important triggering hormone-sensitive lipase (HSL), an enzyme that help release fat from fat cells and dictate your to lose weight and fat. Now you just crossed over from fat storer to fat burner.
Tip #3-The Effects of Age on Lean Muscle Mass
Sarcopenia-Decreased muscle mass; often used to refer specifically to an age related decline in muscle mass or lean-body tissue.
Men and women develop sarcopenia with different patterns. Men begin to loose muscle mass and increase fat mass around age 30, with a more rapid decline beginning around age 50. By age 70, most men have lost an average of about 30 percent of their muscle strength, and a comparable amount of skeletal muscle tissue. These changes are more dramatic after age 80 and still more so after age 90. In women, the decline in muscle mass is most rapid after menopause. In most individuals, the degree of muscle loss is “hidden” by increased fat deposits within the remaining muscle. Even people who maintain vigorous exercise have been found to lose some muscle mass and strength (as well as aerobic power) between the ages of 60 and 80 ( Hazard, 1994; Pollock, 1997; Metter, 1997; Kehayias, 1997).
Hormonal influences may play a role, and there is evidence that the gradual decrease in levels of sex steroids, particularly androgens, may contribute to sarcopenia. Similarly, decreased levels of growth hormone are a near universal accompaniment of aging, and may contribute to the loss. As people become very old, they often lose appetite and experience decreased taste, a combination that leads to protein and energy malnutrition.
Balance and flexibility training (including t’ai chi and yoga) improve balance and gait (Province, 1995). However the effects of aerobic training have little impact on functional measures, and most improvements in balance, mobility, gait, function, levels of physical activity, and risk of injury from falls result from strength training ( Fiatarone, 1994, Chandler 1998).
Intensive resistance training in elderly persons has been shown to induce type-I fiber hypertrophy, while the fiber number ratio remains unchanged (Sipila, 1997). Strength training also increases energy requirements and appetite, improves protein retention, increases bone mass, and restores the relationship of whole body potassium and muscle strength, which tends to decline with sarcopenia (Evans, 1997).
Tip #1-The Effectiveness of Goal Setting:
Goal setting has become a forgotten ingredient in most fitness programs.
By
Whether you are a beginner starting a new training program or a seasoned athlete who wants to take their workout to the next level, goal setting is essential in governing the behavioral changes needed to achieve the desired results.
Regardless if you are trying to lose weight, increase performance, or follow doctor's orders, there will be some level of excitement that motivates you in the beginning. Yet once the initial motivation dies down and the drive to the gym seems like a long drive down a dark country road, goal setting becomes that oasis in the desert. I know from experience.
Being a competitive bodybuilder, monitoring my progress through goal setting is one of the most important components to my success. Diets, workouts, and even schedules change during my 16 week program, yet the goals I set are what stays consistent and keeps me totally focused through the tough times.
Let’s look at some ways to identify your goals. Goals can fall into 3 categories: Outcome goals, Performance goals, and Process goals (Weinberg & Gould, 2003 Foundations of sport and exercise psychology, 3rd Ed.).
· Outcome goals. Usually focus on the result or end of some activity like weight loss, getting into size 4 jeans or running a marathon.
· Performance goals. Goals of behavior or performance that is independent of their actions. For instance running a faster mile, learning how to swim, or a faster tennis serve.
· Process goals. Emphasizes the action or qualities that one wishes to characterize behavior, such as learning how to work out without a trainer or controlling your breathing when swimming.
Approach your goals the S.M.A.R.T way
S.M.A.R.T is a great model for framing your goals. S-specific, M-measurable, A-action oriented, R-realistic, T-timely (Smith, H.W. 1994).
Let’s use the most common goals, which are Outcome goals, as a model.
S-specific= My goal is to lose 15 pounds in 15 weeks starting May 1 through August 9
M- measurable= How will I measure my goals?
1. I will weigh and record my weight every 2 weeks.
2. I will take my estimated body fat or measurements every 2 weeks using skinfold calipers or tape measure.
A-action oriented= Action plan.
1. Park further away from the entrance and take the stairs instead of the elevator at work.
2. Record my caloric intake to see if I can decrease calories for weight loss or perhaps increase calories for performance.
3. I will do three to four 45 minute cardio sessions and 2-3 resistance training sessions a week.
4. I plan to prepare all my meals early in the week so I can eat out less and control my protions.
R-realistic= My goal is realistic because:
1. I have a trainer to help me exercise and be accountable.
2. I have a plan of action that guarantees me to lose 1 pound a week.
T-timely= My program begins May 1 and ends August 9. I estimate 1lb weight loss a week which gives me a reachable 15lb in 15 weeks.
Goal setting is not a "try it to see if it works for you" idea. Using this goal setting system will help you remain focused, overcome distractions, and keep your workout exciting and more meaningful, thus increasing your chances of success.
Get Active, Train Hard, and Live Healthy!
Tip #2-Intense, Prolonged Exercise Best For Weight Loss
and Weight Maintenance
Most women lose weight by following low-calorie diets and sometimes adding a little exercise a few times a week. This approach works in the short run, but most gain back what they lost within 12 months. A remarkable study by John Jakicic and colleagues from the
Tip #3-The Effects of Age on Lean Muscle Mass
Sarcopenia-Decreased muscle mass; often used to refer specifically to an age related decline in muscle mass or lean-body tissue.
Men and women develop sarcopenia with different patterns. Men begin to loose muscle mass and increase fat mass around age 30, with a more rapid decline beginning around age 50. By age 70, most men have lost an average of about 30 percent of their muscle strength, and a comparable amount of skeletal muscle tissue. These changes are more dramatic after age 80 and still more so after age 90. In women, the decline in muscle mass is most rapid after menopause. In most individuals, the degree of muscle loss is “hidden” by increased fat deposits within the remaining muscle. Even people who maintain vigorous exercise have been found to lose some muscle mass and strength (as well as aerobic power) between the ages of 60 and 80 ( Hazard, 1994; Pollock, 1997; Metter, 1997; Kehayias, 1997).
Hormonal influences may play a role, and there is evidence that the gradual decrease in levels of sex steroids, particularly androgens, may contribute to sarcopenia. Similarly, decreased levels of growth hormone are a near universal accompaniment of aging, and may contribute to the loss. As people become very old, they often lose appetite and experience decreased taste, a combination that leads to protein and energy malnutrition.
Balance and flexibility training (including t’ai chi and yoga) improve balance and gait (Province, 1995). However the effects of aerobic training have little impact on functional measures, and most improvements in balance, mobility, gait, function, levels of physical activity, and risk of injury from falls result from strength training ( Fiatarone, 1994, Chandler 1998).
Intensive resistance training in elderly persons has been shown to induce type-I fiber hypertrophy, while the fiber number ratio remains unchanged (Sipila, 1997). Strength training also increases energy requirements and appetite, improves protein retention, increases bone mass, and restores the relationship of whole body potassium and muscle strength, which tends to decline with sarcopenia (Evans, 1997).