Does Your Fat Stomach Bother You part 5?
by Michael Hannon
(Rawai, Phuket, Thailand)
5) Appropriate Movement
Let me first let you know what inappropriate movement is in regards to gym setting. It is drinking a Latte whilst walking on a treadmill whilst texting your friend about last nights Sex and the City episode. The one when one of the characters meets a nice man who eventually turns out to be a loser.
Then strolling over to the mat to crunch your life away while at the same time thinking about the cake and glass of wine you’re rewarding yourself with when you arrive home.
In regards to fat loss, exercise is second to nutrition but still very important.
I believe there are phases people have to go through, especially if they are a beginner to exercise and acquiring long term fat loss.
Increase daily movement
Move more. This means take the stairs not the elevator or escalator. Get off the bus a stop before so as to walk the rest. Look to daily movements and make them more challenging. For instance I tend to lunge steps. When I do house work my stomach, biceps and forearms are usually burning and I’ve built up a sweat.
Hobbies/Leisure time
Appropriate hobbies are one’s that involve you moving. I think Chess is a brilliant game but is it going to help you directly in the attainment of a lean physique. Probably not. Hiking on the weekends, a friendly game of tennis or football/soccer, swimming in the morning, cycling around the park with your partner or friends are more suitable pass times.
Getting “smashed” on the weekend is not appropriate, even if you sprint between bars.
If you are prone to injuries you must choose your hobby wisely.
For instance because of the competitiveness and agility needed on the football/soccer field someone with knee issues may want to start with simple walking or swimming.
Working out
Working out is for the beginner or some one who actually is not fond of the gym. I don’t understand them but I know they exist.
Working out should last about 4-6 weeks and its main function is to get someone used to the gym. To feel comfortable and to build a habit of coming to the gym.
This phase is really simple. Go to the gym 3-6x a week. Go to classes such as yoga, Tai Chi, Chi Kung, Pilates, aerobics and or simply use the x-trainer for 20-30min follows by some stretches. I would like to recommend Body Pump classes, as the concept behind the class is sound but from my observations and occasional participation of such classes I’ve noted lack of specific teaching by the instructor. The Instructor may want to help someone with there squat technique as an example but because of the music and the pace of the class is unable to. Usually what I see are a lot of motivated individuals putting a lot of effort into basically ruining there bodies.
Once 6 weeks is over you should feel more comfortable not only going to the gym but being in one.
Usually gym members will continue with such training but extend there efforts. Such as they will spend more time at the gym, on a particular machine or do 2 classes back to back. This is stupid and very counter productive. What should happen is working out should become “training” and everything steps up in intensity, not duration.
Training
For training I recommend everyone to get a Personal Trainer or strength coach. No-one walks into an operating theater dismisses the doctor, grabs the scalpel and starts cutting. Why? One it’s rude and second it’s dangerous. It’s the same in the gym. The Trainers there are doctors. Trained and eager to help those who are motivated and focused to change.
Good Trainers are hard to find though. The passion, professionalism, experience and knowledge can vary greatly between trainers. Believe me when I say price does not determine competence. Though you will find knowledgeable ones will charge what they think they are worth which maybe above average.
Speak to the trainers at your gym. Ask question such as what’s there philosophy, what results have they achieved with others, what would they need from you, what are their specialties i.e fat loss, rehabilitation, strength training, if they have picture evidence such as before and after photos of past clients. Look at their bodies and what they eat at lunch. If they spill there Mocha on there protruding stomach and sprinkle sugar on there muffin you may want to give them a miss. This does not mean they have to look like Arnie or Jessica Simpson, but they should look like they use there own advice or at least inspire you to want to do better.
Your Trainer does not have to look like this. Though, a bonus if they do.
There are many qualifications to look for. Below is a list of qualifications that I think are good. This does not mean your trainer will be amazing because he/she has these, but does show some competency and a passion to learn to help there clients.
C.H.E.K (Corrective Holistic Exercise Kinesiology) Exercise Coach, Level I, II, III, IV
P.I.C.P (Poliquin International Coaching Program) Level I, II, III, IV
HLC (Holistic Lifestyle Coach) Level I, II, III
Bio Signature Modulation
NASM-CPT (National Academy of Sports Medicine)
CSCS (Certified Strength and Conditioning Specialist)
NSCA CPT (National Strength and Conditioning Association)
All websites have a directory of trainers.
The reason why I recommend for people to hire a Personal Trainer for the training phase is because the training phase is when things get a little more specific. Actually the training phase is not really a phase but a way of life, involves specific goal setting, assessments, testing, structured program design, resistance work, interval training and an increased purpose and effort towards achieving the set goal.
Michael Hannon shares his many years of experience as a personal trainer in this thought provoking and witty article on exercise and weight. Is Exercise Making You Fat?
He has also contributed several other articles where you will find the same insight, thought and humor:
Do you have a question for Michael Hannon? Michael has been passionately involved in helping people reach their health and fitness goals for 6 years. He specializes in achieving fat loss through resistance training and healthy eating habits.
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