Ask Amanda: It Ain’t Over ‘Til…

I train a lot of clients from all different backgrounds, body types, and ability levels.  One day, a client of mine saw another (extremely lean, extremely fit) client and commented:

“Why is she still doing personal training?  She already looks amazing!”

A few weeks later, I mentioned to a different client that I had started training a trainer – meaning one of my personal training clients is also a reputable and successful personal trainer in her own right.  She was astonished, asking:

“Why would someone like that even need a trainer?”

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This is not the ONLY reason people hire trainers.

These two questions are representative of two of my main pet-peeve misunderstandings about health and fitness in general, which are:

  • (1) that once you “look” fit (or in most cases, skinny) enough, you’re done
  • (2) that people who already “look” fit (or again, sigh, skinny) don’t need training

Most of the health and fitness professionals I interact with accepted long ago the idea that wellness (and weight loss, and endurance event training, and dietary changes, and whatever other process of self-betterment we specialise in helping people with) is a journey, not a destination.  

So why do so many clients get hung up on the latter?

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Wellness as a journey.

When it comes to taking care of your health, there is no “done.”  You don’t get fit by sitting on your hump, so why would it  make sense that to stay fit you’d get to do that?

The dirty little not-so-secret is this – not only do you never get to be done; some things actually get harder.  More muscle is harder to maintain than less.  Faster runners have to push harder to elevate their heart rates than slower ones.  Getting smaller means you burn fewer calories and thus have to eat less.   Womp womp (cue the sad violin).

Furthermore, the idea that the fitter you are, the less you need a trainer is just infuriating.  Why do Olympic athletes have coaches?  Why do Hollywood celebrities hire an entire team of nutritionists, trainers, and wellness coaches to keep them tip-top and red-carpet ready?  In fact, the fittest, strongest, and healthiest people in the world have one thing in common: they all have coaches (or at least had a coach at the crucial tipping/development point of their personal fitness journeys).

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This phenomenal athlete STILL needs this amazing coach to be her best.

So why in the fresh hell would you think the average Joe/Jane doesn’t “need” some help?

Granted, we all feel very passionate about the necessity of our own professions, and I’m sure there are tailors out there who would be shocked to know I always buy off the rack or hairdressers that would die to know I haven’t cut my hair in over a year.  That said, I’m not talking about clothes or haircuts – I am legitimately talking about the one thing that can make or break every single day of your life, from how you feel when you wake up to how you function throughout your day to how well you sleep – your health.

And what could possibly be more priceless than taking care of THAT?

I suppose my point in all of this (as I realise I am about to go full soapbox on this entry) would be to advise all the folks working hard out there in the #fitfam to reevaluate the way you think, speak, and judge about fitness.

Refrain from entertaining the idea that fitness goals have a specific beginning and ending, and refrain even more from thinking that the only way to get between these two arbitrary points is X (whether X is Paleo, marathon running, Keto, barre method, or whatever flavour of the day is popular right now).

Try not to compliment fellow fit friends on their bodies as much as their accomplishments, and try to encourage each other to keep reaching goals (rather than saying things like, “Wow, you did a marathon – time to hit the couch for a while, huh?”).

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Every.  Single.  Time.

And finally – for the sake of my profession, my clients’ investments, and the health and fitness industry at large – consider that anyone and everyone can benefit from the counsel, guidance, and programming that a licensed and certified professional can offer.

Think you eat “pretty well”?  Have your food log reviewed by a registered dietitian.  Got a decent workout routine but not seeing the results you want?  Book a few sessions with a personal trainer to see where you can spice up your program.  Been stuck in a career rut for a while but can’t figure out your next steps?  A sit-down with a wellness coach may be just what you need.  Seeking out help and building a network of wellness professionals is not an admission of weakness; rather, it is a commitment to building strength in the areas of your life that matter the most to your long-term success.

Mic drop.

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Ask Amanda: The Bulk of the Issue

There are a lot of keywords in health and fitness that drive me crazy because they mean absolutely nothing yet are used ad nauseam.  “Natural” is one of them (in terms of describing food products).  “Fat-burning zone” is another (in terms of justifying boring, low-intensity exercise).

But the worst offender of all, in my opinion, is “toning.”

Toning is a fake fitness word that savvy marketing execs invented to sell weirdly-wedged sneakers, tiny little hand weights, and complicated thigh-squeezing contraptions.  The gentle and often feminized concept of “toning” gives women the (misguided) idea that they can firm up / tighten / reduce the size of their body parts without having to – dare I say it – lift heavy weights in the gym.

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I can legitimately GUARANTEE that THIS woman does not only lift THOSE weights.

Don’t get me wrong – there are plenty of Instagram-famous influencers and trainers out there that have bodacious bods that they may (or may not) have gotten though one or more of the following “toning” go-tos: body resistance exercise, yoga, Pilates, barre method, or pole fitness.  But the reality, gals and gents, is this:

  • if you are a man, you need to lift heavy weights and build muscle mass to maintain your testosterone levels, stay energised, ensure proper posture, and keep your central fat deposits from accumulating
  • if you are a woman under 35, you need to lift weights and build lean mass to protect your bone density, especially if you plan on having a healthy pregnancy, and speed up your metabolism while you still can
  • if you are a woman over 35, you need to lift even heavier weights to maintain your lean mass (as it starts to decrease with every passing year no matter what you do, sigh), kick your slowing metabolism in the booty, and make sure certain body parts (read: tush & tummy) don’t fall victim to the insidious threat of gravity

And don’t be fooled, folks – pretty much ANY exercise (and in many cases, none at all) will “tone up” a genetically stick-skinny twentysomething subsisting on a steady diet of gluten-free oxygen puffs and armed with an endless set of Photoshop and photo-filter tricks (and on a semi-unrelated note, a bunch of those booty-licious internet babes claiming to have gotten their backsides from a few cable kickbacks and good genes may be uh, as they say, hiding some implants under the hood as well).

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Spoiler alert: this is NOT from a SQUAT

Snark much?  I digress.

But the main point of what is unexpectedly turning into a rant is this: lifting heavy weights (often heavier than you think, even weights attached to bars) will not make you bulky. Lifting weights in excess of 4KG / 8 pounds will not make you masculine, or hulk-ish, or broad. Very few women (and I’ve trained over 100 of them of all ages, races and sizes for over 11 years) start a serious weight-training regimen and get bigger – unless gaining mass and size is her goal.  As I’ve noted before:

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Lots of women carry around excess body fat precisely because they don’t lift weights, and therefore can’t build or maintain enough lean mass to help burn off the calories they eat – plus they tend to undereat protein and overeat carbohydrates, which is a post for another time (but still a common and significant issue).  And as I’ve said so many times before:

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Ok, so enough of making the case.  What exactly should you be doing in the gym (and kitchen) to achieve the “toned” look (sigh, but for the sake of the post, humour me – and know that the “toned” look can of course mean different things to different people, just like the term “bulky” can mean different things to different people)?

 Allow me to give you some true trainer-tried-and-tested tips:

  • first, get a trainer.  Shameless self-promotion?  Maybe a tiny bit.  But before you start picking up heavy things, you should make sure you have at least one session with a trainer who can show you how to pick up heavy things correctly.
  • next, streamline your goals.  Do you want killer arms (hello bench presses and pull-ups)?  An overall lean bod (try compound movements like thrusters)?  Legs to kill (meet your two new best friends, squats and deadlifts)?  Six pack abs (spoiler alert: these are actually made mostly from protein and salad; less from crunches)?
  • third, get a program.  Whether the aforementioned trainer writes it for you or you get it from a reliable source like figure competitor Jamie Eason, make sure you have a specific, measurable weight training program to keep yourself accountable to – and don’t forget to keep records of sets/reps/etc. to make sure you’re on track
  • fourth, progress yourself.  A lot of my clients have sailed through steps 1-3 but then hit a wall, thinking that once they know “what weight they use for stuff” they’re good to go forever.  Not the case for getting lean n’ mean.  You’ve gotta keep upping the ante and building your body stronger (and yes – leaner in the process) within a reasonable program of progression.  Again, a trainer really helps with this.
  • finally, eat your protein.  Even the best-toned of intentions fall flabby when they’re not coupled with a high-protein, lower-carbohydrate diet.  If you’re looking to build lean muscle, consider 1 gram of protein per pound of body weight (about 2 grams per KG), and if you’re looking to maintain your muscle, consider about .75 grams per pound (1.5 grams per KG).  Lean protein sources are best here, so think about egg whites, chicken breast, protein powder, white fish, and Greek yogurt.
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Clean, lean and mean (I mean, that fish is giving me the eye) protein

My lovely people over at Girls Gone Strong sum it up best:

“Lifting heavy” doesn’t give you one particular body type.  Lifting heavy will give you a strong, sexy, fit, kick-ass version of the body you were given.

Mic drop.

TAF: The Tough(est) Club in Singapore

I interrupt this regularly scheduled blog for a shocking expat revelation I just found out about yesterday: the TAF Club.

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The unofficial mascot of the most offensive club ever

To Singaporeans, this term is no big deal – commonplace, even – if you went to local school.  To expats (at least Americans, where this sort of thing would be so inflammatory that it would incite several lawsuits, no doubt), it’s appalling – and I almost can’t believe it still exists (to some degree, which I’ll explain below).

TAF stands for “Trim and Fit,” which is the name of a Singaporean government-mandated weight management program that existed from 1992-2007.  It was targeted at school-age children – and by “targeted at,” I mean “required of those students with a BMI of 23 or higher.”  

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Asian BMI – yep, it’s a thing,

Yep, you read that right.  23.  Not even considered “overweight” by American standards.

TAF Club students would be required to complete intensive (often just outdoor running-based) extra exercise hours at school, typically arriving up to an hour before an already-early 7:20am morning start – and that’s not all.

TAF students were also required to do exercise instead of eating lunch (exercising, by the way, in full view of their peers and classmates happily eating their lunches), or would be forced to eat lunch at segregated tables where they could buy certain controlled food with “calorie cash,” a special currency that allowed only meals with a predetermined number of calories to be purchased.

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Can I buy half an apple with that 50-cal cash?

Shocked yet?  Yeah, there’s more.

The TAF Club students – and by the way, the irony of TAF being the word FAT spelled backward is not lost on me – would have their individual names called over the loudspeaker during school, meaning each and every student forced to join the club could not even quietly attend their exercise hours; they’d instead be announced to the entire school.

Add to this the fact that the exercise sessions were (often) led by less-than-sympathetic physical educators – people who should be modelling good health, not calling out students’ abilities (and in some cases, their “unfit” body parts) in a negative way.

A simple Google search for “TAF Club stories” yielded paragraph after paragraph of the obviously damaging effects of this type of weight-based differentiation on young kids. Showing up to class sweaty and stinky from a bout of morning exercise in 90-degree weather, being stuck in (and I would argue, condemned to) the TAF Club year after year if you weren’t demonstrably losing enough weight, and even developing lifelong eating disorders were just a a few of the known effects of this type of program.

Let it be known that childhood obesity rates in Singapore did decrease from 14.9% to 9.8% during the first decade of the program – by some measures, a definite success.  But a study done just after that same decade – surveying 4,400 Singaporean schoolgirls in 2002 – found a six-fold increase in anorexia and bulimia among the school-aged population during the very same window of time – coincidental, eh?

Since 2007, the program has been revamped to “shift the focus” away from weight and toward a more comprehensive picture of health and wellness.  The new Holistic Health Framework (HHF) has as its core values “total well-being, inclusion, and quality delivery,” which sounds like a great start to a better-organized program.

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Concepts in holistic health

But if you scroll down the page, you’ll see the carelessly worded admonition that “schools are encouraged to change the name of their weight management programmes from TAF to something more interesting” – meaning that not only do the schools not have to change anything about existing TAF programs, but they can also simply modify the name of the program to fit the new “holistic” guidelines.

Hmph.

I’m not saying I have all the answers when it comes to childhood obesity, a topic that in my opinion is much more complicated, sensitive, and multilayered than adult obesity. What I do know is that peer shaming, public ridicule, segregation, and punishment-based systems do not belong anywhere in public education – especially here in Singapore, where citizen harmony is considered a top priority by the government.

I also argue that putting all of the blame, shame, and responsibility for weight management onto the back of a child – rather than involving and educating the parents – is an absolutely abhorrent way of encouraging behavioural change.

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THIS is what we should be teaching kids about health and their bodies.

I have yet to meet someone who can give me a personal perspective on their experience in TAF – and believe me, I’d be open to hearing from a variety of men and women that have been through it – but I cannot imagine that the experience was anything less than degrading, emotionally damaging, and in the end, ineffective in developing long term weight management skills.

What do you think about forced weight management sessions for overweight school-age kids – and should the government be at their helm?

Ask Amanda: Need the ‘Fo

In my line of work, perhaps more so than in a lot of others, there is a ton of misinformation.  From trainers telling you there’s “no pain, no gain,” to nutritionists advocating “low-fat” diets, to random people on the street suddenly calling themselves fitness “experts” because they happened to lose a bunch of weight once, I find myself calling bullsh*t nearly every day on something a client/friend/family member asks me about.

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I know I posted this before, but it still makes me laugh.

For example, just the other day a client was telling me that her former trainer told her that squats were bad for her knees (you can read an entire diatribe on why this is untrue here, but just know this – proper squats are the things that are going to SAVE your knees), so she hadn’t done a single one in years (!).  All the time I am asked about certain supplements (mainly commercial diet pills, sigh), exercise trends (you know how I feel about the elliptical, but you can also put SoulCycle and the Tracy Anderson Method on that list), and nutrition gimmicks (an even larger SIGH to Atkins, South Beach, and anything that basically eliminates an entire macronutrient group and calls it a “diet”).

I want to set the record straight: I am not a registered dietitian, meaning that I do not have a bachelor’s degree in nutrition nor did I pass a clinical licensing exam that qualifies me to practice nutrition in a hospital or medical setting.  That said, I am a certified personal trainer and exercise instructor with over a decade of teaching and training experience, have been a certified nutritionist (and will soon be an advanced PN-1 nutrition coach) for over five years, I have trained over 100 (!) actual clients with everything from a double hip-replacement to Ironman to morbid obesity to pregnancy, and I also hold two Masters degrees and have done published research in health science.

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Because of all this experience, my bullsh*t-o-meter is set to extra sensitive, and I absolutely will not have it when someone makes false claims about fitness and nutrition, relies on sh*tty science to back up their preferred workout or meal program, or worse yet, tries to get someone to spend money on a product or service with full knowledge that it won’t work (like the aforementioned diet pills, personal training without any attention to nutrition, or some crappy piece of home gym equipment).

That being said, I have a few reliable sources/coaches that I can always rely on for accurate nutrition and fitness information, and I wanted to share them with you should you want to further educate yourself (yes, beyond the scope of this amazing blog, hahaha) toward better health on your own terms.

First off, I have to plug my nutrition certifying agency, Precision Nutrition.  Not only did they write the bible on intermittent fasting (of which I am a strict devotee), but their blog and infographic library is unmatched, and covers the questions that “real life” people ask the most – like how do I really get that six-pack, or how do I make vegetables taste good when I really don’t  like eating them, or what’s the actual best diet for me?  Their stuff is always research-backed, spelled out in layman’s terms, and often a bit funny to boot – a great combo when looking to explain a tough concept to someone.

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Speaking of certifying agencies, my training cert organization – the American Council on Exercise – also produces a great deal of useful and timely fitness research by sponsoring a great deal of in-depth studies on topics like senior fitness, TRX, compression garments, HIIT training, and even stand-up paddleboarding.  If you’re looking for the latest info on all things exercise, this is the one-stop shop for sure.

Next, I go back to my grad school days and check out what’s happening on Google Scholar.  Yep, whenever there’s a new trend or supplement out there (right now it’s Ma Huang-Guarana that’s all the rage, and there is some evidence to support its efficacy!), I run it through the ol’ Google-S to see what the “real deal” is – and if there’s no science or even discussion to support it, I won’t breathe a word about it, curious clients or otherwise.

Finally, I consult the professional advice of some of my trusted trainers and friends in the industry, including Heidi Powell, my registered dietitian buddy Carrie over at Steps 2 Nutrition, and the lovely, diverse experts at the Huffington Post Healthy Living section (vetted, to be sure).  Science is always best, of course, but sometimes having the experience of actually applying concepts to people and groups can provide insights that research doesn’t divulge.

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As a general rule, don’t accept anything “revolutionary” you read in commercial media about fitness and health without first looking at it critically, second, asking a professional in the industry to help you interpret it, and third, doing a little old-fashioned research to see if the claims hold true across time, location and different populations.  As the old adage says, if it seems too good to be true, it probably is – so sorry, Hollywood Cookie Diet, (yes it’s a real thing!) you don’t make the cut after all.

Where do you get your fitness & health information?  Any myths you want/need busted?

Ask Amanda: How Much Exercise is Enough?

Let us be real – we all want to be generally healthy, but we all are (inherently) a little bit lazy.  There’s something within human nature that is constantly asking, what is the minimum amount of effort that I can put in to get the maximum amount of return?  And of course, with something that a lot of people (definitely not trainers!) consider “unpleasant” like exercise, that elusive bare-minimum level is often speculated upon.

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Why we exercise.

How much exercise is considered “enough”?  I get this question all the time, and the easy (and by the way, correct) answer is of course to say that it varies by your age, performance goals, medical history, genetics, and ability level.  For example, if you are 80 years old and have arthritis, a daily 1-mile walk with some at-home grip work might suffice.  If you are an Olympic power lifter training for the next Games, the above program would not even remotely suffice.  Get it?

The U.S. Department of Health & Human Services recommends 150 minutes of moderate (think walking, easy lap swimming, or playing doubles tennis) exercise per week, which can average out to 30 minutes on 5 of the 7 days.  Alternatively, you can perform 75 minutes of vigorous activity (think running, swim sprints, or playing singles tennis), or a combination of the two.  In addition, they suggest doing muscle strengthening exercises on all major muscle groups twice per week.  They also make it clear that unless you are doing a combined 300 minutes of exercise per week (about an hour per day on six days per week), you probably will not be losing any weight (sigh, I know).

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Ideas for how to get your movement on.

An avid ThisFitBlonde reader had asked me a while back if doing Spin class twice per week and barre class three times per week was “enough,” and using the above formula, let’s figure it out.  If you take the Spin class seriously (this is why I love the more accurate intensity-calibrated bikes used in a studio like Flywheel rather than something more….shall we say…”bouncy,” like a SoulCycle), you’re logging about 80-90 vigorous minutes.  The barre classes would add up to about 180 moderate minutes, and given my understanding of the type of classes, would also “count” as muscle strengthening. Therefore, yes – that combo on paper would be “enough” for general health, but perhaps not enough for weight loss – and definitely not enough for a completely different performance goal like running a marathon or completing an obstacle race.

This is where you have to be honest with yourself about why you’re exercising, what your performance and body composition goals are, what you expect to gain from the type of exercise you’re doing, and how your diet supports your workout regimen.

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She gets me.

Want a window into my exercise world?  Here we go: I am currently training for a long-distance obstacle race (Spartan Beast Malaysia), an ultramarathon relay (Ragnar Napa Valley), and a hot-weather marathon (Standard Chartered Singapore Marathon).  Using the above questions, here’s my metric and exercise prescriptions for myself:

WHY ARE YOU EXERCISING?  Because I’m a g*ddamn beast, but also sort of an idiot, so I’ve decided to line up three giant endurance races at the end of the year to keep myself motivated, excited to keep working out and focused.

WHAT ARE YOUR PERFORMANCE AND BODY COMPOSITION GOALS?  I’d like to complete the Beast without injury, feel strong and recovered on all three Ragnar legs, and finish the marathon with my partner in less than four hours (ambitious given the heat).  I’d also like to lose 5 additional kilos and about 4% body fat along the way.

WHAT DO YOU EXPECT TO GAIN FROM EXERCISE?  I expect to lose weight, run faster and more efficiently, build upper body and grip strength, and practice fueling and hydration for hot-weather endurance events.

HOW WILL YOUR DIET SUPPORT YOUR WORKOUTS?  I will continue to alternate low-carb and higher-carb days (carb cycling) within the framework of intermittent fasting.  I will increase my protein intake on lifting and recovery days and supplement with BCAAs. I will try to eat a salad daily for lunch to maximize vitamins, minerals and nutrients and keep alcohol to a minimum, particularly within the last month before the three events.

MY WORKOUT PRESCRIPTION: Garagecircuit (obstacle/circuit/strength training) 2X/week.  Two short runs (5-8K) and one long run (10K+) per week, building up to 30K by December.  Stairs/boxing circuit (stair running, sprints, push-ups, squats, lunges, and sparring) 1X per week.  Obstacle-specific (Fitness Protocol) training when possible; at least once per month.  Yoga once per two weeks for mobility and anti-inflammation.  One rest day per week (can include yoga but no other workouts).

If you’re confused about how to tailor your workouts to your goals like I did above, if you’re not sure working out “enough,” and/or if you don’t know how to develop a nutrition plan that complements and makes the most out of your exercise routine, it is definitely worth the investment in a few sessions with a personal trainer, nutritionist, and/or registered dietitian to make sure you’re on the right track.

Do you think you exercise “enough”?  How do your workouts move you toward your goals?

Ask Amanda: Back Back Front and Front

A loyal (and well-informed) reader had a fairly simple #AskAmanda for me this week, but I think it’s one that bears repeating given that I consider myself a back-to-basics style of trainer.

I’ve written a few posts on the basics of weight training, where to start if you’re just coming back to exercise, and even how to train just your upper body for maximum results.

I will return time and again to the importance of fundamental movement skills – squat, lunge, deadlift, bench press, push-up, pull-up, and plank – and remind everyone to pick up the heaviest weights you can handle with good form to get the most out of each workout.

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Pushups, rows, squats, and deadlifts – do ’em.

That said, one thing I’ve never addressed is what exactly makes for a “heavy” weight (sidenote: it’s also based on your age, weight, gender, body type, history, and overall goals, besides what I’m going to tell you below) and how much you should actually be lifting for the type of physique and fitness level you’re looking to achieve.

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Dude on the left does LOTS of aerobic endurance work and probably does not lift.  Dude on the right lifts heavy things and does lots of anaerobic work.  Different types, different needs on the iron.

The short answer for “how heavy should I be lifting?” is this: for general fitness, you should lift whatever weight you can maintain for 8-10 repetitions without failure or form breakdown.  If you are looking to build mass, you should lift whatever weight you can maintain for 3-5 reps without failure or form breakdown.  If you are looking to build muscular endurance (say, cross-training a hamstring for running efficiency, or training your abdominal muscles to carry your posture through a long-distance cycling event), you should lift whatever weight you can maintain until muscle failure (for most people, about 30-50 reps) without form breakdown.

The longer (and more scientific, if you’re into that sort of thing) answer is to figure out your 1-rep maximum (trainer shorthand for this is 1RM) and use percentages of that maximum to train in different ways.  For example:

(let’s assume your 1RM for a back squat is 50KG, or about 100 pounds)

General Fitness – 3 x 10 repetitions @ 75% (37.5 KG; 75#) with 30-60 seconds rest between sets

Muscle Build – 2 x 5 repetitions @ 85% (42.5 KG; 85#) with 2-3 minutes rest between sets

Endurance – 1 x 30-50 (to failure) @ 30% (15 KG; 30#) – one set only per exercise

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A sample hypertrophy (gainz) set, working up to 1RM

Not complicated enough?  Let’s go further into the dynamics of anterior/posterior chain movements.  Anterior muscles are the “vanity muscles” – the ones you see on a daily basis in the mirror, such as chest, biceps, shoulders, abdominals, and quads.  Posterior muscles are the “balancers” – the stuff that holds our bodies upright, such as lats, triceps, glutes, hamstrings, and calves.

Typically folks tend to overtrain our anterior (front) muscles and undertrain our posterior (back) muscles, leading to imbalances in posture, strength, coordination, and sometimes even injury.  That said, our posterior-chain muscles can often carry a lot more weight than our anterior-chain (for example, right now, you can probably deadlift more than you can bench, assuming you can maintain proper form for both movements).

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2 Chainz (anterior/posterior)

You can figure out your proper weight for posterior-chain movements using the same process outlined above (using 1RM), or you can use an even simpler process called ratio training. Olympic lifters (and yes, some regular people that WISH they were Olympians) use a 3:4:5 ratio in regards to bench, squat, and deadlift weights.  In this example:

(assuming again that the 1RM on the back squat is 50KG, or about 100 pounds)

1RM: BENCH 37.5KG or 75# : SQUAT 50KG or 100# : DEADLIFT 62.5KG or 125#

5-REP SETS: BENCH 32KG or 56#: SQUAT 42.5KG or 85# : DEADLIFT 47 KG or 75#

10-REP SETS: BENCH 28 KG or : SQUAT 37.5 KG or 75#: DEADLIFT 47KG or 100#

Even after all this technical math, some practical advice: if your deadlift looks like crap, even if you’re using 25% of your 1RM, it’s too heavy.  Similarly, if you have strong form and a commitment to actually getting stronger, lifting the same weight forever (I’ve had to talk many a female lifter out of the “baby weights brigade” to actually get their bodies to change and lose fat) won’t get you any real fitness gains.

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Real talk.

And one more thing – if you’re unsure about any of this, or you simply don’t have time to take a calculator down to your workouts, bite the bullet and hire a certified personal trainer.  They do all the dirty work for you, keep track of the weight you’re lifting, teach and monitor your form, and motivate you to stay accountable to a progressive program.  In my (professional and of course personal) opinion, that’s worth every penny.

What are your favorite – and most effective – strength training movements?  Are you confident in the weight room?

 

Ask Amanda: Precision Nutrition

A long time ago in a place far, far away, I got my first Sports Nutrition certification.  For what I was doing at the time (mainly, teaching group exercise classes and giving some basic diet advice on the side), it was enough – I was able to articulate the basic tenets of metabolism, energy balance, and clean eating with some level of authority.

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Don’t get it twisted – I never was, and (probably) never will be, a registered dietitian.  An R.D. is authorized by the Commission on Dietetic Registration of the Academy of Nutrition and Dietetics.  All R.D.s have a bachelor’s degree (at minimum), have undergone extensive scientific coursework in the area of dietetics, have completed an internship in various nutrition settings and have passed a licensing/registration exam.

Whew.

As for me, while I do have two Masters degrees (one perhaps more relevant to these topics than the other, but hey, all education is worthwhile, right?), I am “only” a nutritionist – defined as a person who studies or is an expert in nutrition.  And since no one asked me any specific #AskAmanda questions this week (sniff), I figured I’d tell you guys a little bit about the Precision Nutrition certification I am working on right now.

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The PN certification itself is incredible – it covers a wide range of topics from the nitty-gritty (cellular makeup, metabolic processes, nutrient breakdown) to the psychological (nutrition counseling, working with difficult clients, motivational skills) to the practical (PDFs of helpful forms, legal documents, and assessment tools).  But I am not here to promote the PN cert – they’re not paying me for that (ha).

Rather, what I love about Precision Nutrition is that it doesn’t end at the textbook – they have a lively, active Facebook group and an incredibly informative blog with super-helpful infographics that I’ve already used with a variety of clients to explain topics like:

The biggest thing for me about being a qualified nutritionist is debunking all of the crap advice that people get from who-knows-what sources (US Weekly magazine; some celebrity website or trainer; a doctor who got board licensed in the 1960s; American President Donald Trump) and doing my best to provide up-to-date, relevant, digestible, and helpful information to my clients in the most straightforward way possible.

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That said – here are my quickest, best nutrition tips that I give to almost every client:

  • fat doesn’t make you fat – sugar and refined carbs are the problem
  • whatever cuisine you’re eating or wherever in the world you are, if you can find a meal consisting of protein and vegetables, that’s going to be the healthiest choice
  • eating late at night is a really bad habit.  Cut it out.  Same goes for post-alcohol binges.
  • try eliminating dairy and/or wheat, especially if you have persistent bloating and swelling issues
  • drink enough (2-3 liters daily) water, and if that’s too boring, add in some green tea, black coffee, and coconut water – but not much else
  • and finally – eat enough food.  Starvation destroys your metabolism.  You’re better than that.

If you’re truly interested in fitness, you must also be interested in food – and really, you should be interested in understanding fuel.  There is no one “diet” that is right for everyone, but there are certain tenets of health eating (as I’ve outlined above) that really do transcend individual differences and make a big impact on how we look, feel, and perform.

What are your best clean-eating habits?  How do you regulate your healthy diet?

Ask Amanda: Sleep Goals

Before you read this, ask yourself: did I sleep enough last night?  Most of us busy people would almost immediately say no, and those of us who didn’t are probably lying.

What counts as “enough” anyway?  Who cares if I don’t sleep?  And what’s the long-term effect of sleeplessness on health, body, mind – all of it?  #AskAmanda has you covered this week.

In our go-go-go society, especially where the pressure for us to achieve, demonstrate, and act is so high, successful people have somehow become martyrs for sleeplessness.  As a trainer, I see firsthand the effects of this lack-of-sleep mentality in the gym.  My clients that come in exhausted aren’t able to push as hard, they forget or misunderstand instructions more often, they get frustrated with simple tasks or deviations in their programs, and their heart rates soar through the roof even at lower intensities.

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I have been known to actually turn away clients that come to me on fewer than five hours’ sleep since what they really need is a nap – not an hour of a*s-kicking.

Sleep is an absolutely crucial part of a full fitness regimen, and not one to be taken lightly.  The adult human body functions best on about seven hours of sleep, but these must be quality (read: not up-and-down, mind-reeling, restless) hours.  One of the best moves you can make for your “sleep hygiene” is to set a bedtime and a wake-up time, and stick to it – or within 30 minutes of it – all week (yep, that includes weekends).  I absolutely love the iPhone’s new Bedtime mode for helping you do this – set one alarm all week and get reminders on when you should be in bed (that pop up most often while you’re up checking your phone, ahem).

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Once you’ve got the consistency thing down with your sleeping hours, you can focus on making your sleep quality top-notch.  Invest in a real, adult mattress and luxurious, soft sheets – your bed is the one thing in your house (besides your toilet, ha) that you rely on every single day – so it’s worth every bit of money you put into it.  Spray your sheets with relaxing essential oils, get a dimmer on your bedroom light switch, cut the alcohol and caffeine at least two hours before you crawl into your cocoon, and remove any unnecessary electronics from your reach so you’re not tempted to check your phone, watch one last episode of Suits, or do anything other than sleep in your bed (I have been known to put my iPhone on a very short charging cord so I literally cannot get to it from my bed once it’s plugged in, and I also have to get OUT of bed to turn my alarm off in the AM, which helps me wake up).

If you’ve mastered sleeping regularly and sleeping well (which, let’s be honest, from a health perspective is about as easy as saying you’ve “mastered” eating clean and cooking nightly), you’re ready to reap the myriad benefits of healthy sleep patterns, which include:

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The more you have on your plate, the harder it is to settle your mind and “wind down” for a good night’s sleep – as a trainer, wellness coach, and small business owner I absolutely understand that.  This is where some mindfulness training – whether it’s formal “meditation” or not – can help.  I’m a big fan of apps for this – helpful for me since I spend a lot of time commuting on public transit with my headphones on – but going to a meditation center, reading a mindfulness book, or even just sitting for 5 minutes in a quiet room with your eyes closed can get the job done – and set you up for better, more peaceful sleep at night.

I don’t know about you, readers, but all this sleep talk has me ready for a nap (check out a past #AskAmanda for even more specific nap-related tips) – who’s with me?

Are you a religiously good or chronically poor sleeper?  What are your best tricks for a good night’s rest?

Ask Amanda: The Opposite of Exercise

A wonderful (and sidenote, gorgeous) TFB reader and bride-to-be came to me with a frustrated #AskAmanda question earlier this week, and I felt for her, because I feel like it’s something I commonly hear from training clients that are just starting out:

“I’m busting my ass in the gym (or, training for this marathon; or, doing CrossFit; or, taking the 40-day hot yoga challenge, etc. etc.) and I’m actually GAINING weight.”

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Sound familiar?

Believe it or not, I’ve been there.  There was a time in my life when I was running more than 25 miles per week, lifting weights, and doing CrossFit, and watching that infuriating little red ticker on my scale NOT BUDGE AN OUNCE.  Here I was, legitimately exercising at a high intensity at least 2 hours per day and not losing weight.  Seems impossible, right?

How could adding more exercise produce results that are the exact opposite of exercise?

So….here’s the thing, guys.  Remember my 80/10/10 theory (if not, read all about it here)? The basic idea is this: only 10% of the way your body looks in terms of fat-to-muscle composition comes from the gym.  The other ten percent comes from genetics (hey, don’t fight Mother Nature).  And the remaining EIGHTY (eight-zero) percent comes straight from what you put into your mouth: your diet.

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Focus on the first and last columns.

Anyone who’s lost a significant amount of weight without illness or surgery will tell you, if they’re being honest, that it’s making a radical dietary change that made the final difference in watching the scale go down, down down.  Social media, pop culture, and fitness magazines do their best to tell you that it’s “gettin’ swole” in the gym or doing some particular sort of workout that’s going to make your six pack pop – when in reality, dropping carbs for a week will do more for your abs than a thousand crunches ever will.

That being said, of course there are some nutritional strategies that are more effective than others, and there are some workouts that are more effective than others, and there are some “insider” trainer tips that can help speed along body fat loss – and I want to give you a little insight into all of those, right now:

BE.  CONSISTENT.  Above all, you need to be consistent in your diet and exercise routine.  As you know, I am a big fan of intermittent fasting (IF), and the reason it works for me is because I do it every day.  Maybe IF isn’t for you, but maybe the four-hour body is.  Maybe my style of working out (mid-distance running interspersed with traditional weight training and twice-per-week obstacle training) isn’t for you, but Pilates is.  I am not as concerned with WHAT clean-eating plan you’re following or WHAT workout you’re doing, as long as  you’re not doing it a couple days a week and acting “shocked” when results aren’t there.  Success is a full-time gig, my friends.

TRACK & CONQUER INFLAMMATION.  Especially when picking up the iron for the first time, a lot of my clients experience a great deal of muscle soreness and inflammation, which can lead to skipping workouts, poor sleep quality, and just general feelings of OUCH.  I wrote a whole blog on how to get over this initial exercise adaptation (so hey, I’m not gonna repeat myself too much here) but just know this: if you don’t reduce inflammation in the body, your brain doesn’t receive enough of the leptin hormone (yep, the one that controls and regulates your appetite), and you end up hungry & tired.

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TIME YOUR MEALS TO CONTROL YOUR APPETITE.  A lot of first-time marathoners complain that they’re ravenous because of their increase in weekly running mileage – but the strategy here is to use your meals strategically so that they curb your appetite and refuel your body rather than leave you stranded and starving.  My best advice is to exercise first thing in the morning – yes, before you’ve even eaten – to “use” a large, nutritious breakfast (NOT this “fat-free yogurt and fruit” BS that so many of my clients think is healthy) as your recovery meal (by eating before you work out, you “use up” the fuel during your work out, and often feel hungry afterward and need a “second breakfast” to keep going).  Have a lunch that features lots of protein and a healthy carb, then let the carbs go after 4pm – focusing on protein alone as afternoon snacks (read: hard boiled egg, protein shake) and as the centerpiece at dinner.  As the old saying goes, “eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

DROP THE WHITE STUFF.  Speaking of eating, the three food “groups” (eye roll) you can let go in a jiffy if you’re honestly trying to cut fat are sugar, flour and salt.  Point blank. These three ingredients (especially when consumed to excess) are poison to your system, dull your skin, slow your metabolism, clog up your bowels, and worst of all, make you fat.  You know what DOESN’T make you fat, in the ultimate irony?  FAT.  You can even lose weight drinking liquid butter for breakfast – but not if you can’t drop the croissants.

DIURETIC YOUR DIET.  A lot of us retain a lot of water (per the above, often due to overzealous salt and sugar intakes) that in turn makes us have the “appearance” of chubbiness even when body fat is not that high – think puffed-up cheeks, swollen hands and feet, and distended bellies.  If you are one of these people (and hey-o, I am too!), diuretic foods and beverages can be your best friend.  Granted, you don’t want to lose all the water in your system and you need to stay super hydrated throughout the day for diuretics to be healthy and effective, but integrating diuretic foods can help beat the bloat and give you a slimmer, tighter appearance almost instantly (definitely a fitness-model trick for photoshoot day, believe you me).  Here’s a list to help you figure out what to eat.

Finally, USE YOUR GYM TIME WISELY.  Most of us don’t have hours to slog away on the treadmill and per my above points on inflammation, appetite, and weight loss – you don’t want to be doing that anyway.  Building more muscle is the surest way to make your body a lean, mean, metabolic-functioning machine, and building more muscle comes from a combination of eating enough protein and 3-4 sessions per week of lifting heavy weights (ladies, you too).  Add in a day or two of HIIT-style cardio to shed a little more fat and bingo – your kick-started fat loss journey has begun.

What’s worked for you in terms of body fat loss – and if you’ve never needed to lose weight, what are your best stay-slim strategies?

Ask Amanda: The Six Pack Story

Among my female clients, the requests for body sculpting via personal training and nutrition are many: some want skinnier thighs, some want a bigger booty, some are looking for cut arms, others want a flat stomach, a lot want to lose back fat, etc etc.

Among my male clients, the most common request is simple: get me a six pack.

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Not quite there yet, fellas.

If you search the internet, you’ll find a myriad of articles pointing you in the direction of which exercises to do for a six pack (an issue which I will touch, but not dwell, on in this entry) – but relatively few explaining the other components (diet, sleep, stress control) that are even more crucial to achieve this physiological phenomenon.

A few years back, the website Greatist had one of their writers perform an “absperiment” to see if he could get six-pack abs in six weeks.  Some caveats: dude was, well, male (always going to be harder for us ladies to nail the sixer), young, and already above-average in terms of fitness and exercise habits.  That said, like many of my clients, despite his genearl fitness, he didn’t have that visible, hard midsection muscle development that seems to scream, more than any other muscle you can have, “I am fit!  I am sexy!”

Spoiler alert on his story:  he did it.  He got one.  And it nearly killed him.  Read here for a list of the sacrifices he made to achieve his goal – and then reconsider if you want to read the rest of my tips, hahah.

The reason I bring up his story is because I want to write this piece as a how-to guidenot as a must-do mandate.  If you want to know the real talk on getting a six pack, you also must know that it is not generally an easy, nor pleasant, nor natural thing for most of us – and the people you see that have wicked-awesome ones are usually genetic beasts or absolute ascetics – or both.  That said, with dedication, persistence, and self-control, it is not outside the realm of possibility (especially for those who are young, fit, and male) – and I’ll give you my best advice on how to get there.

First things first – great abs are made in the kitchen.  Carbohydrates, alcohol, dairy, too much sodium, and nearly ALL sugars gotta go (as in, 100% gone) if you want to get that six-pack fast – and protein and “good” fat consumption has to go wayyyyy up (think about 1 gram protein and 1/2 gram fat per pound of bodyweight, minimum).  For most of us, we have to drop our portion sizes, and for almost everyone, we have to cook at home for every meal to avoid the inevitable salt, oil, and grease bombs that restaurants serve in massive proportion.

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Second, the exercise.  A visible six-pack, especially for men, isn’t just a “tight” core – it takes a larger, stronger muscle development to really pop.  That’s why crunches and planks, though fantastic otherwise, won’t a six-pack make.  Think of incorporating hypertrophic (muscle-growing) moves, such as ab wheel rollouts, hanging knee raises, cable crunches, and medicine ball declines to your program – the more you add weight and resistance to an abdominal exercise, the more the muscle will grow in size (and visibility).  You’ll need to make sure you’re doing other fat-burning full body exercise as well (since you can’t just “target” the fat on your abs without getting the fat in other places off, too) – and I’ll recommend HIIT (over steady-state cardio) as a time-efficient way of doing this.

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Third, let’s chat about nutrient timing.  Yes, I’ve already taken away your precious carbs and alcohol, and now I’m going to take away even the time in which you can eat food.  Whether or not you choose to go for full-on intermittent fasting (IMO, the quickest way to shock your body into ketosis, the fat-burning metabolic process), you’ll need to put a limit on how many hours of the day you spend eating, and at what time in the day you stop eating any form of carbohydrates (yes, even vegetable ones).  Most folks entering the six-pack zone stay fasted until lunch, include around 100g of carbs in that first meal, and then eliminate carbs anytime after 4pm – putting a firm end point their overall food intake no later than 8-9pm.  It’s not easy, but timing your food intake is effective – and cost-free!

Next, don’t forget about the key component in hypertrophy (again, muscle gain): adequate and consistent sleep.  When you’re not sleeping enough, your muscles don’t recover, which means they don’t build in size, which means you’ll never actually see them (visibility being a key part of the six-pack allure, of course).  Add to that the fact that when you’re sleep-deprived, your body is constantly searching for sources of energy, which makes your appetite more ravenous and your body crave for more carbohydrate sources from which to get it – a double whammy for fat loss.  Also don’t forget that when you’re tired, your workouts suffer – and regular, intense exercise is a key part of the overall process.

Finally – and this is really the summative point for every other tip I’ve given you guys – you have to be consistent, and you can’t afford to cheat.  Visible six-pack abs come from a combination of being very physically fit and having a very low body fat percentage, and there’s no way to skirt around that.  You have to keep your diet insanely clean (as in, cleaner than even a dietician or doctor would prescribe for optimal health), work out 5-6 days per week (hard), and manage your sleep and stress patterns like a professional.  These are not easy tasks, nor are they even doable for some folks depending on your home and work situations, but they are what it takes to get the oh-so-coveted ripples in the midsection.

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What your “six pack” looks like at different body fat percentages

In my professional opinion as a personal trainer, there are so many other goals worth working toward that may or may not produce a six pack.  Eating more vegetables will boost your immune system and keep you healthy.  Integrating more protein and fewer carbohydrates into your diet will help you lose weight.  Lifting weights and performing heart-rate-raising cardio exercise will improve your heart health, bone density, and longevity.  These are the goals worth working for – not just the six blocks on your bod.

So what do you think, readers?  Are washboard abs worth the trouble – or all hype – for you?