Basic Tips for Getting a Flat Stomach

Have you ever seen an info-mercial selling a device to “flatten” your Abs (abdominal muscles)? I’ll bet you have. You may have even considered buying one—if so, you’re not alone. A widely popular misunderstanding about Abs devices is that they will flatten your stomach. The truth is they will do little or nothing to give you the results you desire. The reason is that these products cannot eliminate the layer of fat that lies on top of your abdominal muscles.

If a flatter stomach is what you want, you need a basic understanding of how the ab muscles work and how your body burns fat. First, you must understand the difference between muscle and fat. Muscle is comprised of fibers that contract to produce movement. Fat is excess calories that mostly gets stored in layers on top of muscle tissue. Fat will never turn to muscle and muscle will never turn to fat. However, you can lose muscle and gain fat-and vice versa.

If you want a leaner stomach decrease the layers of fat that are on top of your abs. The best way to do that is by combining strength training, cardiovascular exercise, and stable blood sugar—yes, that means you have to eat to lose body fat.

1. Do some form of progressive strength training. There are muscles that flex your torso forward, to the side, and muscles that rotate your torso. Incorporate the following types of exercises:
* 1-2 forward flexion exercises (sit-ups, crunches, etc.)
* 1-2 side flexion exercises (side crunches, side bends, etc.)
*1-2 rotational exercises (standing twists, trunk rotations, etc.)

Train your abs no more than 3 times per week and make it a little harder each time.

2. Do short, HARD cardio workouts to increase your metabolism. If done correctly, cardio exercise can raise your metabolism for 4-24 hours after your workout. This means you’re less likely to store excess calories as body fat because those calories are more likely to be burned up by your elevated metabolism. But you have to go Hard ! No mental mushiness.

3. Stabilize your blood sugar. This is the most important aspect of a flatter stomach. Feed your body every 3 hours or so. Make sure the calories come from whole foods like fruit, whole grains, veggies, and lean protein. Try to make healthy choices, but don’t feel like if you eat a cheeseburger it’s guaranteed to be stored as fat-don’t obsess, just be SMART.

4. Get the help of a professional. I mean a personal trainer. Most people don’t know enough about nutrition and the effects of exercise to successfully meet their health and fitness goals. Others know too much and have trouble sifting through all the information. Ask yourself, “Am I happy with my current progress or condition?” If your answer is “no,” consider getting help from a fitness professional. Don’t depend on articles in magazines or TV shows-you might think they’re talking to you, but they have no idea who you are, what you need, or what your limits are. Only you and a fitness professional can make the right plan for you to achieve your fitness goals, and in less time than you might think!

Call us today to schedule a workout. We’ll help you achieve your health and fitness goals.

Remember to consult a healthcare professional before starting a fitness routine as described in this article.

Scott and Jeanne
415-457-FIT1 (3481)

Learning or honing a skill while you exercise is a great way to stay motivated to workout. A main reason classes like martial arts, yoga, kick boxing, and step-aerobics classes are so popular is that they challenge the mind while challenging the body. As humans, we need to continuously grow and move toward goals to remain happy which often means learning a new skill.
Learning a skill while working out also cause you to focus and concentrate. When your mind is fully engaged in what you’re doing during exercise the positive effects are multiplied. In short, you get a better workout in less time.
The human body was made to move and there is no machine better at learning than the human brain. When we combine these natural inclinations into an activity that is rigorous enough to make us sweat and cause the brain to release endorphins we feel a great sense of wellbeing. Isn’t that strange that we are already made to feel good when we exercise?
If you have a different view of exercise than this, perhaps it’s the dehumanizing effects of excessive desk work, couch surfing, computer using, or just plain laziness. Get up, get out, and get moving-reconnect with your body and mind.
If you’re feeling in a rut with your exercise routine-or need to start one-try an exercise class like the ones we’ve mentioned here. Remember, a good teacher should teach, motivate, model, and push just enough to make us stretch passed our self-imposed comfort zones.
Be patient, be brave, and go for it. Call us if you need a nudge.

Scott and Jeanne
Owners/Trainers
860 Fitness
457-FIT1 (3481)

If you have been reading this column regularly by now you have developed a vision of a healthier you. Once you have established that vision you are on the path to creating in real life that which you have imagined. It’s here that goal setting becomes increasingly important. This article will briefly explain seven steps to goal setting that are universal-that is, they can be used for anything from getting in better shape, training for an athletic event, enhancing performance at work, or even creating a more organized household.
When you think about your goals, always remember to keep them in the present tense-as if you’ve already achieved them-and keep them positive and in the first person, like, “I exercise three days each week.”

Now for the seven steps:

1. Make goals specific, measurable, and observable.
2. Clearly identify time constraints.
3. Use moderately difficult goals.
4. Record goals and monitor progress.
5. Diversify process, performance, and outcomes.
6. Set short-range goals to achieve long-range goals.
7. Make sure goals are internalized-make them your own.

The acronym SMART helps to capture the essential points.
Specific
Measurable
Action oriented
Realistic
Time-bound

As always, if my article inspires you, raises questions, or makes you want to change your life, give me a call at 457-FIT1 (3481). At 860 Fitness we provide personal training, fitness coaching and nutrition counseling.

Scott and Jeanne Sellers
860 Fitness
457-FIT1 (3481)

START TODAY

Performing daily tasks with ease and grace gives us a feeling of confidence and strength. It's never too late, or too soon, to begin an exercise program.
We’ve all heard the statistics about American’s being out of shape. In 2002, 25 percent of adult Americans did not participate in any leisure time physical activities in the past month, and in 2003, 38 percent of students in grades 9 to 12 viewed television 3 or more hours per day.
Your health and wellness are vitally linked to the quality of life you enjoy. Regular exercise makes important contributions to your health, sense of well being, maintenance of a healthy body weight and even chronic pain reduction.
The hardest part of a fitness program is starting one. Working with personal trainers will help you with support and accountability. A trainer will motivate you to stick with a fitness program by setting goals, monitoring your nutrition, and leading you to success.

Check out these guidelines from the American College of Sports Medicine.

KEY RECOMMENDATIONS (American College of Sport Medicine-ACSM)

· To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.

· For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.

· To help manage body weight and prevent gradual, unhealthy weight in adulthood: Engage in approximately 60 minutes of moderate-to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.

· To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.

· Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

Call Scott and Jeanne at 860 Fitness (457-FIT1) to get started reaping the benefits of physical fitness.

860 Fitness Personal Training Studio
Scott A. Sellers, MA
ACSM Certified Personal Trainer
457-FIT1 (3481)
scott@860fitness.com

10 Easy Things you can do today to improve your fitness:

1. Eat a real breakfast—with fruit, whole grain, and a protein or milk/yogurt.

2. Drink a tall glass of water before you have you first cup of coffee.

3. Use milk in your coffee instead of cream or half and half.

4. Pack a healthy snack to have when you get hungry this afternoon—fresh or dried fruit and baby carrots.

5. Park an extra two blocks from your office.

6. Use the stairs in your building.

7. Go outside and walk around the block.

8. Get away from your desk at lunch and enjoy a satisfying meal.

9. Eat that healthy snack you brought to work when you get hungry this afternoon.

10. Do some stretching exercises while watching TV tonight.

Toning with Weights
Every year after the age of 25, the average American gains one pound of body weight, but loses one third to one half pound of muscle. Consequently, our resting metabolism decreases about one half of a percent every year. The good new is that exercising and eating right can help you reverse this process! The combination of weight training, aerobic exercise and sound eating habits have shown to be the most effective for fat loss and toning (“toning” is simply the simultaneous decrease of fat and restoration of muscle).
While aerobic exercise burns fat during exercise, anaerobic exercises, like weight training or sprints, utilize fat hours after exercise. Weight training can also increase the metabolic rate a second way. It restores muscle tissue that had been lost over the years from a sedentary life-style, thus improving the aesthetics of the body by accentuating its curves and shape. Furthermore, one pound of muscle burns approximately 30-50 Calories per day. Contrast that with the fact that a pound of fat only burns about three Calories per day!
Weight training exercises that use large muscle groups (e.g. Gluteus Maximus, Quadriceps, Hamstrings, Chest, and Back exercises) with a progressively greater resistance have the most potential for restoring lean body weight and raising the metabolism hours after exercise.
Most people need not worry about getting too big or “bulky” when training with weights. Evidence suggests that less than 20 percent of men and very few women can develop large muscles even if they wanted to, regardless of what program they follow.
When exercise can be increased over time, more significant fat loss can occur. Combining proper eating habits with a weight training and aerobic exercise program is the best way to decrease fat and increase lean muscle mass.

We’re here to help. Give us a call to schedule a consultation.
Email your comments to Scott@860fitness.com

Scott and Jeanne Sellers
860 Fitness
457-FIT1 (3481)

United Studios of Self Defense, Girls on the Run Marin, and 860 Fitness are organizations that make a difference. The reason is simple; each organization has a primary goal of teaching people self-empowerment. Self –empowerment is the belief that you have the power to control and direct your life. And to some extent affect the world around you in a way that keeps you safe and relatively healthy.
It is easy to forget how much personal power we possess when so many circumstances seem beyond our control. A great teacher once said, “Think globally and act locally.” One of my mentors taught me to act globally by acting locally. This way of thinking views the world from a Human Systems perspective and suggests that all individuals on the planet are connected. It also means that if a person wants to enact change in any part of his or her world-be it self, relationship, family, group, organization, community, or society, he or she must first act locally by empowering himself or herself to make changes at the individual level. A person may need to change unhealthy habits to healthy ones, or adopt a new way of thinking for example.
The lesson of self-empowerment is an essential one for people to learn if they want to have a healthy, happy, and successful life. In a world that constantly attempts to affect how we think, feel, and behave through media messages, the challenge of holding on to our power is daunting. Teaching these skills takes time, effort, and patience. United Studios of Self Defense, Girls on the Run Marin, and 860 Fitness exist to teach people to sift through the false to get to the true.
Communities need organizations like these.

In my experience as a fitness professional there is one thing I’ve noticed over the past several years that I can count on like clock work: when there is a change in the weather there is a noticeable rise in absentees in my classes. It doesn’t matter if the temperature goes up or down—it could even be as subtle as a change in the wind or fog. What this tells me is that most of us will look for any excuse to skip a workout. Sadly, some will even make up excuses not to work out (remember P.E class). Sometimes we will make it to our workout but purposely not exercise at the level needed to achieve our goal (I call this ‘sandbagging’). This amounts to a serious waste of time, set backs in goal achievement, and even a slide toward mental mushiness that keeps us spinning our wheels on the road to fitness.

It’s the mental mushiness that holds us back. When I was in college I wanted to succeed at baseball more than anything else. This desire would propel me to endure mean and angry coaches, lazy and selfish teammates, and serious pain and injury associated with my sport. But here’s the kicker, in hind site my effort level was never high enough for me to succeed at the level desired. And I still worked harder than 95% of my teammates. I coasted at about 75-80% effort, achieved some success, but never pushed the pedal all the way to the floor. I still work out hard, practice martial arts, play baseball, and recently did my first tri-athlon...and guess what-I still coast. I battle mental mushiness every day.

Now, to put this into perspective, look at your life. If you’re honest with yourself it’s a good bet that you’ll see some laziness and half-hearted effort. Experts say we have limitless mental potential and all action begins as thought. If you haven’t achieved the fitness you want chances are that your thoughts are clouded, aimless, scattered, or worse—you’re not thinking at all.

I run into people all the time who fool themselves into thinking that their extra weight is not affecting their health. I have worked with people with type II diabetes who aren’t doing anything to lose weight. I’ve consulted with clients with high blood pressure who still smoke every day, work 12 hours a day and don’t exercise. I’ve had people report shoulder pain that has lasted over a year and have not seen a doctor or physical therapist. I know people who take better care of their cars than their bodies! For some reason most of us fall into these behaviors even though we know better. Walk into any doctor’s office in America and you'll hear similar stories.

Here’s my message to you….Don’t be that person who sacrifices your health because___________ (insert your reason here).

“Your health affects everyone you know and everything you do,” there is no getting around it. The choice is yours and so is the responsibility. It’s not up to your doctor, your trainer, your teacher; it’s up to you. Even if you’re already exercising regularly, I urge you to take a sincere look at the results you’re getting. It’s always true that your results will reflect your attitude and your effort.

Here are a few facts to consider regarding body composition:

Recommended body fat % for women:
Ages 20-39 should be between 21 and 33%.
Ages 40-59 should be between 23 and 34%.
Ages 60-79 should be between 24 and 36%.

Recommended body fat % for men:
Ages 20-39 should be between 8-20%.
Ages 40-59 should be between 11-21 %.
Ages 60-79 should be between 13-25%.


Have your body composition tested, this is a very simple way to take the guess work out of your fitness routine. Then take the information, set a goal, and make a plan.

457-FIT1 (3481)
scott@860fitness.com