Empower Personal Training » Blog

Accumulation of Calories Over Time

Paul — Wed, 10 Mar 2010 17:16:35 +0000

Today I asked my fellow trainer Tom Stafford “what should I write about in the blog?” He suggested writing something about the accumulation of calories over time. Let me explain.

First of all, a little background. Everyone has a resting metabolic rate which is the amount of energy expended to maintain body systems while resting quietly in a comfortable environment. This is our involuntary caloric expenditure whereas voluntary caloric expenditure includes walking around, typing, exercise, and other activities you choose to do.

Involuntary and voluntary caloric expenditure together make up your total metabolic rate, which is the amount of calories we burn in a given day. We offset this by consuming calories (eating) and these two factors dictate, at the end of the day, whether we are in a caloric deficit or surplus.

Let’s use an example of someone (call him Joe) who’s total metabolic rate equals out to 2000 calories every day. If Joe were to consume 2000 calories every day he would be in a complete equilibrium and would not gain or lose a pound. However if Joe ate an extra 200 calories over his equilibrium every day for a year it would pan out to an extra 73,000 calories. One pound of weight equals 3500 calories, so Joe would gain 21 pounds in a year.

That is the accumulation of calories over time and it is dangerous because we are creatures of habit and an extra doughnut or second helping of dinner every night can easily become habit.

The good news is that you can use the same scale to lose weight! Let’s say Joe was trying to lose that 21 pounds. He could decrease his caloric intake to 1800 per day which would be a deficit of 200 calories instead of surplus and lose the weight in a year.

Better yet he could eat 1800 calories per day and exercise to burn off another 200 calories which would be a deficit of 400 calories and he’d lose the weight in 6 months!

A word of advice to someone looking to lose weight: don’t overdo it. I wouldn’t recommend someone have higher than a 500 calorie deficit per day because you start to run into problems with your body going into survival mode and your metabolism shutting down. Be patient and disciplined about your approach and you will see results.

If you need help figuring out how many calories you should be eating every day give us a call. We can set up an appointment with our dietitian who has extremely accurate equations and can use them to help you come up with a diet plan.

Paul Piracci, CSCS Professional Trainer

Paul brings a background of athletics and education to the Empower team. He believes that wellness should be viewed as a blended lifestyle that balances nutrition, a healthy mind, and fitness which incorporates fun recreational activities. For more information about Empower Personal Training please call (919) 401-8024.

Weight? Body Fat Percentage? Oh My!

Paul — Thu, 04 Mar 2010 16:41:43 +0000

Most people would agree that simply taking weight is not the most accurate way to determine whether or not an individual is healthy. This article offers a pretty good explanation about how you can be at a “normal” weight but have excess fat, which subjects people to the same risk for diseases that overweight and obese people face.

So how exactly does someone measure body fat and determine what is healthy? There are a few ways, ranging from very easy but potentially inaccurate (antiquated BMI measurement) to extremely complicated and very accurate (underwater hydrostatic testing).

The problem with a BMI measurement is that it only takes into account your height and weight, so Julius Peppers (listed at 6′7, 283 lbs, BMI of 31.9, or obese) would be an outlier because he has so much muscle.

Julius Peppers does not like being called obese

Stores like Brookstone and Sharper Image offer bioelectrical impedance analysis devices which are also very convenient but horribly inaccurate as the measurement basically compares your weight with how much water is in your body. The more water in your body, the lower the body fat measurement will come out. It is plus or minus 11% accurate so someone who has a BF% of 20% might show as low as 9% or as high as 31%.

The most accurate ways to test BF% are hydrostatic body fat testing, BOD POD, and DEXA. These are all extremely accurate but also limited in availability as they are expensive to build and maintain.

In the middle of the spectrum we have skinfold calipers and circumference measures. Skinfold calipers measure the subcutaneous fat at different sites on the body and can be plugged into an equation to give a result that is usually within 3 percentage points of the actual measurement. Circumference measures are also taken from various spots on the body and plugged into a different equation that isn’t quite as accurate but those with weight loss goals find it very encouraging when you can tell them they’ve lost 3 inches off their waist.

At Empower we have skinfold calipers and tape measures with their equations along with a great group of trainers who can sit down with you after testing and recommend a healthy body fat percentage to try and obtain.

Paul Piracci, CSCS Professional Trainer

I Want to Ride My Bicycle

Mike Babbitt — Fri, 26 Feb 2010 21:10:02 +0000

Season is about to get warmer. Many people will hop on their bikes and ride in the sunny summer that we get here in good ‘ol NC.

Before you do, take a moment to think about how your bike fits you. There are a few key rules but basically all those rules boil down to two things: Comfort and Power. If you’re bike isn’t fit well, you may be suffering from a lack of both. For instance, if you ride to far back on the saddle, your shoulders are going to take the brunt of the support will you ride, you’ll find they get very stiff and sore and you’ll wonder how your shoulders hurt when you were using your legs to bike. If you’re too far forward on the saddle men will find this vastly uncomfortable and everyone will experience climbing hills to be a lot harder than they need to be. This is because you can’t get a full pull of the pedal stroke and your hamstrings can’t engage.

Whatever the reason a good bike fit is worth its weight in gold. So expect to pay for what you get. If it’s the free fit at the local cycling shop when you by your bike it may be okay for the short term but if you ride longer rides (90+ minutes) you’ll find that you won’t want to go much further as that comfort level just won’t dial in right. Seek out someone who is certified in fittings. There are a few in the area and yes, you’ll pay a good price for it, but as already mentioned, it’s well worth it.

There’s a great article here about bike fits. It’s a good read, a bit technical, but nonetheless important info that any serious rider should know about.

If you don’t want to take my word for it, ask our resident cyclist Patty – she’s a pro.

Mike Babbitt, M.F.A, M.A., CSCS, ACSM-HFI
USA Triathlon Level 1 Coach, Master Trainer
Mike is a Master Level trainer at Empower Personal Training. He has a unique approach to fitness that combines his scientific foundation of research and applied exercise physiology with his artistic experience as a professional stage actor. For more information about Empower Personal Training please call (919) 401-8024

Infomercials for exercise products: Do they work?

Paul — Thu, 18 Feb 2010 16:42:10 +0000

“Oh, you’re a personal trainer? What do you think about (insert product here)? Does it work?”

A lot of times when I meet someone for the first time and they find out what I do for a living they ask me what I think about a certain product they saw on television. Some of the products look downright silly while others look like they’ll put you on the floor because you’re working so hard. All of these infomercials, however, seem to have a common format:

Cue the up-beat music with a funky twang and imagine an enthusiastic, tan, buff trainer talking at a louder-than-appropriate voice.

“Have you tried everything to lose weight and get in shape? Tired of having those aching muscles and joints from doing hundreds of crunches without seeing any results? Are you ready for our revolutionary new program, backed by research from a university, which will make you lose weight and get in the best shape of your life while allowing you to eat whatever you want?” Sound familiar?

The Neck Slimmer - the last fitness product you'll ever need!

If you’re thinking about purchasing one of these programs I would caution you to think about a few things beforehand. First of all, take a critical look at the product. Are the workouts targeting more than one muscle group? There are many pieces of exercise equipment for sale that would have you believe you can “tone” certain areas of your body. This is simply not true; you cannot remove stomach fat by doing abdominal exercises alone and you cannot get rid of that funny jiggle in your arms by only doing bicep curls and triceps extensions.

Next, consider the “actual testimonials from real people.” Many times these are actual fitness models that get their pictures taken for the after photos then get paid to gain 10 to 15 pounds of fat for the before shots. Also notice in these “after” pictures the people are tan, cleanly shaven, and have their hair done professionally.

My final word of advice would be to understand that you won’t get results from any program if you don’t use it. As ridiculous as the Giselle may look I guarantee you someone doing it two hours a day will have better results than someone who buys P-90X and lets the DVDs sit in their case.

If you’re thinking of purchasing an exercise product from an infomercial find one that looks challenging that works many different muscles. Ask your friends, family, or co-workers if they’ve tried it and get their opinions on it. Surf the internet to see if there are any reviews. Finally when you have a program make sure you actually use it!

Thanks for reading- I’m off to go get a spray tan!

Paul Piracci, CSCS Professional Trainer

Jump Start Your Metabolism

admin — Fri, 13 Nov 2009 14:05:46 +0000

Metabolism is a word that is often kicked around in day-to-day conversation as it relates to one’s fitness. How many times have you said or heard, “I’m not what I used to be, my metabolism must have slowed down?” The true definition of the word is the sum of the physical and chemical processes in an organism by which its substance is produced, maintained and destroyed and by which energy is made available. In short, your body takes the food you eat and converts it to energy you can use through a process called metabolism. Each person’s metabolic rate is different and can be influenced by how much food you consume, your age, your fitness level, your stress level and hereditary factors. Although it is true that your metabolism slows with age you can take measures to combat your body’s physiological changes. Try the two-step approach discussed below to jumpstart your metabolism and start receiving the many benefits of a healthy, strong body at any age.

Step One:
The first step you should take to immediately improve your metabolism is to eat light and often – starting with breakfast. Breakfast is just what it says – it is meant to break the fast from the night before and give you the energy your brain and muscles need to sustain all your daily activities. Your body is programmed to convert the foods you eat and drink into glucose to provide energy to every cell in your body. Your cells require energy 24 hours a day regardless of how often you eat to provide this fuel. When you skip breakfast or other meals, your body does not have glucose readily available so it starts to look toward your stored energy (glycogen) for fuel. Essentially your body goes into “starvation mode” where your glycogen stores become depleted and the body starts to look for its energy from other sources– first protein (lean muscle tissue) and secondly your fat stores. Once this process starts you begin to experience the immediate tell tale signs of a slowed metabolism: fatigue, decreased performance, mood swings, and a drop in strength. In order to combat this drop in energy you start to binge on the high fat, high calorie foods you crave in order to break this “starvation” – sound familiar? Unfortunately this cycle plays out many times throughout our fast paced lifestyle leaving us tired, uptight, miserable and out of shape. Over time a slowed metabolism can lead to weight gain and predispose you to other health risk factors.

Beginning with breakfast and ending with dinner you should make time to have small meals and snacks spaced every three to four hours throughout the day. A steady influx of nutrients will ensure that you “stoke” the fire of your metabolic rate. Good old fashioned slow burning carbohydrates consisting of whole grains, oats, fruits and vegetables, along with lean protein sources such as chicken, fish, egg whites and tofu are always the best food choices for energy throughout the day.

Step Two:
The second step to jump staring your metabolism involves incorporating exercise into your daily life. A full-body strength training regimen is a sure fire way to improve your metabolic rate by increasing your lean muscle tissue. Lean muscle is more metabolically active and therefore burns more calories throughout the day – even at rest. By adding just one pound of muscle to your frame you will be burning 30 – 50 more calories per day.

It is also helpful to ramp up your cardiovascular training and that might not be as hard as you think. Recent studies suggest you can receive many of the same benefits of cardiovascular conditioning with an interval training session. A sample treadmill interval workout starts with a few minutes of warm-up. Once your muscle tissue is warm and you start to break a light sweat, complete a 15-second sprint followed by a 45-second rest period. Repeat this cycle for a total of 15 minutes.

Other studies suggest that the shorter duration, higher intensity cardio sessions have a similar if not greater effect on cardiovascular improvements. This is good news for all of you with busy schedules. Now you can get the benefits of the traditional long, slow steady state cardio session completed in half the time! If time is of the essence you may even break-up what might be an hour-long workout into two half hour workouts throughout the day. Plan to incorporate cardio or interval training as well as strength training and be sure to allow at least a few hours in between workouts to recover properly. After settling into an exercise regimen, strive to keep the intensity level high and the exercises varied. If you continue to stress your body beyond your comfort level you will become stronger, feel more “toned” and ultimately increase your metabolism.

By making smart incremental choices throughout your day you can reap the rewards of a noticeable change in your metabolism. Eat breakfast and continue to eat light, frequent meals throughout the day, and add 30-60 minutes of exercise on most days of the week. You will soon be on your way to a faster metabolism and the positive results that come along with it: more energy, improved strength and a better-looking physique.

Matthew Alegre, CSCS Master Trainer
With over 10 years of experience in the health and fitness industry, Matthew has trained clients from a variety of fitness backgrounds. His expertise extends from those with special needs and disabilities to Olympic level athletes. For more information about Empower Personal Training please call (919) 401-8024.

The Van and a Plan

Mike Babbitt — Fri, 06 Nov 2009 14:56:51 +0000

A number of you have seen our new Empower Personal Training On the Move van. Want to know what it is for? Well, the secret is out.

Empower can now come to you, whenever and wherever (okay, not on the moon) you need us. The same fantastic workout you get in our facility is now set to storm Durham with an hour long workout on your schedule.

We’re targeting small groups so if you’ve got some friends who for a long time have been admiring what you’ve been doing now is the time to lay down the gautlet. The more folks you’ve got the better the deal. Bring all those office fans that gaze from behind their desks as you head out to burn some calories. It’s fun, it’s fast and it’s definitely furious.

25 Burpees? Got it. 2 minutes of jumping rope? Yup. Medicine Ball slam relays? Uh-huh. Sledge Hammer axe chops? Definitely.

So if you’re ready and your co-workers are ready, give us a call at (919) 401-8024, get set up and get ready to work. Empower On-the-Move. Fitness and Fun all in one tiny little van.

VitaBot….How to Enroll

admin — Mon, 02 Nov 2009 13:00:00 +0000

VitaBot offers a tool to plan meals and give complete balanced nutrition information. In an industry focused primarily on counting calories, VitaBot was designed to shift the focus toward balanced nutrition. VitaBot uses advanced mathematics to “think” for the user, and helps them to easily put foods together, not just balance calories, but to balance micronutrients as well. VitaBot performs hundreds of thousands of calculations for every set of nutritional suggestions. The equations and the resulting suggestions are designed to allow the nutritional data to speak directly to the user, without personal interpretation.

The VitaBot program requires a one-time activation fee of $40 or a one-time Set-Up Consultation with our Registered Dietician and activation fee for $89. After activation, a re-occurring monthly fee of $20 for clients / $30 for non-clients is required to keep the account active. Please see your trainer or call the studio @ (919) 401-8024 to set up your VitaBot account.

I encourage everyone check out http://becomepowerful.vitabot.com and click on “Watch the Demo.” I truly believe that this system can make or break your progress and hard work at the Empower studio. Enjoy!

VitaBOT- Empower's New Online Nutrition Tracking Tool

admin — Wed, 28 Oct 2009 15:16:27 +0000

It’s common knowledge that health and fitness goals are achieved through 40% exercise and 60% nutrition adherence. It’s also common knowledge that 92% of percentages are made up……All kidding aside, if you’re not reaching your full potential while adhering to a sound exercise regimen, you may need to take look at your nutrition.

Empower Personal Training is excited to launch VitaBot, a new online nutrition tool that is much like a report card for your diet. Unlike many online diet journals, VitaBOT’s unique technology allows for precise tracking of calories, vitamin and mineral content, all the while being very user friendly and easy to learn. I use the program myself and encourage all the Decathlon participants (who get a 14 day free trial) to check it out.

This unique service will be available to all clients starting Nov.1, 2009. Call the studio or ask your trainer for more details. I’m 98.5% certain that incorporating VitaBOT will help you reach your full potential, feel better and complement your hard work in the studio. Check it out!

For more information about VitaBOT you can watch a demo here.

The Next Big Thing

admin — Wed, 21 Oct 2009 09:35:57 +0000

Empower is kicking off it’s first annual “Peak to Peak Challenge.” Throughout this challenge participants will compete with themselves to reach fitness goals based on adding more cardiovascular activity to their current regimen. The challenge is to reach the top of each of 4 mountain peaks (Mount Mitchell, Mt. Hood, Mt. Rainier, and Mount Everest). Each peak will require participants to earn a specific number of points (see the studio board for the point system).

Upon reaching the top of each peak, the participants will be rewarded with a prize and then start over at ground zero (w/ zero points) of the next peak. This event is open to current clientele as well as prospective clients. Please invite anyone you think would be interested in joining Empower for a month as a Peak to Peak Challenger. Call the studio (919-401-8024) or ask your trainer for more details. The challenge starts the week of October 19th!

What Makes You Tick

Mike Babbitt — Tue, 13 Oct 2009 15:28:15 +0000

Do you hear the voices inside your head saying, “This is too hard” or “I can’t do this?” Do you look around and see someone else doing something and think “I’ll never be that good?”

Mental games we play with ourselves in our heads when we exercise are often more difficult to overcome then the physical aspect of the workout. Working on your ‘head’ game can take you leaps and bounds beyond what you’ve already accomplished and take you to a new level of fitness and athleticism.

Challenge: The next workout with your trainer, pay attention to the comments or thoughts you have during the workout. Do this for about five minutes and I think you’ll be surprised how many there are. After you figure that out, start again for another five minutes and each time you think something negative (“this hurts too much” is negative, “this hurts” is not) catch yourself and tell yourself you can or you will, whatever works. Explore it, find what works.

Then, keep practicing. Just like we need to work our bodies our minds need the same sort of attention. It takes practice. It won’t happen over night but it will happen. Dropping pounds takes time, dropping negative thoughts also takes time.

In the long run (pun intended) you will find that, while it is still a challenge, and always should be, your workouts will go places you never thought they could.