weight loss
Extreme Diets: Why Do People Do Them?
A few days ago, I was watching a 20/20 episode we recorded a while ago. It discussed a number of diets out there that are controversial, yet a lot of people follow them.
First, the episode showed more about the feeding tube or K-E Diet. This in particular was extremely concerning. Basically, a doctor puts a tube in your stomach through your nose and a pump provides you with a blend of nutrients throughout the day, for a total of 800 calories a day.
This amount of calories is shockingly low as it is not even enough to support your body’s basal metabolism (the amount of energy your body needs to keep vital functions going without any extra activity). Therefore, you end up losing a lot of important tissue in your body which is not fat, plus it is not enough to support your organs to function properly.
Surprisingly, many brides do this diet since it gives quick results for their special day. However, it is not without danger for your health. It also makes your body retain more after the diet and I can imagine many people splurge and gain more weight back later.
The statistics show that 80% of people on diets regain their weight. Now why is that? One reason for it is that most diets are so extreme that people can’t stay on them. They get some results (often not as much as they are hoping for) and they get back in their old habits. Other diets revolve around pills, of which many are nonsense. Some that do have active ingredients may have some effect. However there is no such thing as a magic pill. Instead, you need to change your habits, eat well, work out responsibly and adjust your lifestyle.
Also please be wary of ‘before and after’ pictures. Just check out this video.
We all know obesity rates are extremely high and it is a huge problem. Even though we live longer than we did hundreds of years ago, we can do much better. Many companies and individuals take advantage of people feeling desperate and helpless and promise them amazing results. Unfortunately it doesn’t work that way and even more sad is that so many people believe these ads or claims.
Please do not let someone talk you into spending tremendous amounts of money for something that doesn’t really work or may be hazardous for your health. Instead, find an honest professional who will tell you the truth. And you may not really like it but at least you will do the right thing and get your body healthier. Instead of losing 30 lbs. in 30 days, it may take you 90 days but at least you can rely on this information and your body will become healthier without any exaggerated stress, chemicals or deprivation. Plus you will not have to spend an extraordinary amount of money.
With hard work, dedication and good support, you can change your lifestyle and become a healthier you. However, be cautious and critical when looking for ‘magical’ solutions.
By Sander Vanacker, owner, head instructor and personal trainer of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
0 Comments
When and how much to work out?
When is the best time for weight training and how much should you train? It's a question that probably has been asked millions of times. It is a great question though. After all, if you put the time and effort in, you want to make sure that you reap the maximum benefits of it.
The answer is very difficult though. It depends on your physiological state, how much you have been working out, what your goals are etc. it is more important to understand the basics so you are more aware of what you're doing yourself.
I know there are many articles out there about the best time of the day to work out and when you burn the most, have the most energy etc. Fact is, for most people, the best time to work out is when it fits in your schedule! Better to have a great training when you have the time than rushing through a workout when you only have 20 minutes...
As to how often you workout. If you look at professional martial artists and other athletes, they put a lot of hours in the gym but they do split workouts for their strength, then they add cardio and at another time of the day, they will work on techniques. This is not realistic for most people either so a good guideline for someone that wants to add strength and size is to train 3 times/week full body. Work mostly on the large muscle groups and spend less time on the small ones (arms, shoulders). This way, you challenge all muscle groups multiple times a week. Downside is however, you can't spend as much time on each individual muscle group.
Another option is to do split workouts. For example you can do chest and triceps on Monday; legs, shoulders and abs on Wednesday; back and biceps on Friday.
There are many variations and it is up to your trainer to figure out what will work best for you, depending on your goals, level, limitations etc. The thing you want to accomplish is working your muscles hard and frequent enough to stimulate an increase in size and strength without overtraining and making sure it fits in the time you have available.
A few other training splits:
- Four days a week: you will work out half your body one day, the other half the other. After these 2 training days, you will take 2 days off. This way, you get 4 training days per week in and you can spend more time (sets) on the different muscle groups.
- Six day split routine: you will divide your training into 3 different workouts. You train for 3 consecutive days and then take a day off. Then repeat.
- One muscle per day: exactly what is sounds like. Disadvantage is that you can't work out the same muscle more than once a week.
The last question to answer is how long to work out. If your goal is to gain size and lift heavy weights, 30 to 45 minutes is ideal (depending if you work out one or two muscle groups - or more). If you go for high volume training, more sets and more reps for muscle endurance, then a typical workout will be 60 to 90 minutes. If you add cardio for weight loss or to lean out, it can go up to 120 minutes.
Please note that these are only some examples and there are many different options in training. Training planning depends on many different factors and needs to be put together per individual. After all, no two people are the same so the same workout routine will not have the same effects.
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Cross Training for Better Performance
28/12/11 13:27 Filed in: Fitness | Strength & Conditioning | MMA | My experiences | Personal Training
What defines being in shape? Is it something universal we all test ourselves up against or is it subjective? Will the same person be considered in shape if he/she goes to Portugal vs. China, Colorado vs. Connecticut? I don’t think so. The opinions are very subjective and in different places, you will be assessed differently.
It will also depend what sport or workouts you specialize in. Are you a lifter or an avid runner and who do you compare yourself against?
If you look up ‘shape’ in the dictionary, it will tell you (one of the meanings): the contour of a person’s body, the figure. Obviously this is not what we have in mind when we discuss the physical athletic condition of an individual. For example, some people who may seem heavier may have incredible cardio and ripped weight lifters may barely be able to run 100 yards.
On the other hand, you have athletes who excel in their sport and are in great shape. Let’s say a person who goes running 5 times/week wants to go kayaking. Will the runner who is in great sport specific shape be able to go any faster than the average person? The answer will be no. Neither will the runner be any less prone to upper body injuries.
For myself, there is a great difference between being in sport specific shape and being in overall great shape. I have experienced first hand the difficulties of long distance running while I raced with the road bike. Even though you use the same muscles, they do not function properly and are not used to the new movements. This does not take anything away from the fact that cyclists are incredible athletes; it simply shows that their performance is very specific to the sport they compete in.
These were just a few examples to make you think. In my opinion, cross training has become extremely important and will continue to become more important in health, athleticism and performance. Cross training classes (sometimes called circuit training, strength & conditioning etc.) will challenge and condition different muscle groups, increase your cardio levels and help the muscles support each other. If you build strong quads, you will need to have strong hamstrings and a strong lower back to support them. If you develop these with cross training, your risk of injury will decrease drastically.
At Define Defense, we encourage everyone to do a good amount of cross training. We start off with a cross training warmup and include our strength & conditioning classes in our membership (without extra cost). We thoroughly believe that our cross training sessions help build better martial artists. Our clients become leaner, stronger, get better muscle endurance and balance out their body. These classes are also a lot of fun because they offer something different every time to keep it interesting. We mix traditional training methods and equipment with the latest tools in the fitness world. You get a full body workout with top notch equipment and will see the results quickly!
We now offer monthly membership for our strength & conditioning (cross training) classes. You can attend unlimited classes and we are pleased to offer these for a lower rate than other cross training workout studios. Our clients are trained by a certified personal trainer at our facility.
Our Strength & Conditioning classes:
Monday 6.15-7.15pm
Wednesday 11-12pm
Wednesday 5.15-6.15pm
Thursday 5.15-6.15pm
Friday 11-12pm
Saturday 1-2pm
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
It will also depend what sport or workouts you specialize in. Are you a lifter or an avid runner and who do you compare yourself against?
If you look up ‘shape’ in the dictionary, it will tell you (one of the meanings): the contour of a person’s body, the figure. Obviously this is not what we have in mind when we discuss the physical athletic condition of an individual. For example, some people who may seem heavier may have incredible cardio and ripped weight lifters may barely be able to run 100 yards.
On the other hand, you have athletes who excel in their sport and are in great shape. Let’s say a person who goes running 5 times/week wants to go kayaking. Will the runner who is in great sport specific shape be able to go any faster than the average person? The answer will be no. Neither will the runner be any less prone to upper body injuries.
For myself, there is a great difference between being in sport specific shape and being in overall great shape. I have experienced first hand the difficulties of long distance running while I raced with the road bike. Even though you use the same muscles, they do not function properly and are not used to the new movements. This does not take anything away from the fact that cyclists are incredible athletes; it simply shows that their performance is very specific to the sport they compete in.
These were just a few examples to make you think. In my opinion, cross training has become extremely important and will continue to become more important in health, athleticism and performance. Cross training classes (sometimes called circuit training, strength & conditioning etc.) will challenge and condition different muscle groups, increase your cardio levels and help the muscles support each other. If you build strong quads, you will need to have strong hamstrings and a strong lower back to support them. If you develop these with cross training, your risk of injury will decrease drastically.
At Define Defense, we encourage everyone to do a good amount of cross training. We start off with a cross training warmup and include our strength & conditioning classes in our membership (without extra cost). We thoroughly believe that our cross training sessions help build better martial artists. Our clients become leaner, stronger, get better muscle endurance and balance out their body. These classes are also a lot of fun because they offer something different every time to keep it interesting. We mix traditional training methods and equipment with the latest tools in the fitness world. You get a full body workout with top notch equipment and will see the results quickly!
We now offer monthly membership for our strength & conditioning (cross training) classes. You can attend unlimited classes and we are pleased to offer these for a lower rate than other cross training workout studios. Our clients are trained by a certified personal trainer at our facility.
Our Strength & Conditioning classes:
Monday 6.15-7.15pm
Wednesday 11-12pm
Wednesday 5.15-6.15pm
Thursday 5.15-6.15pm
Friday 11-12pm
Saturday 1-2pm
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
New Year Resolutions - 2012
02/12/11 09:15 Filed in: Other | My experiences | Martial Arts | Brazilian Jiu Jitsu | Personal Training
Most of us consider the holiday season to be the end or new beginning of a time in which we want to accomplish our goals. That is why so many people make their New Year’s resolutions and vow to fulfill these before another year passes by.
Many of our clients have come to us to fulfill some of their New Year resolutions, such as:
Self Defense
A surprising amount of people want to learn self defense but for some reason, never actually do it. This is the time of the year that you should get some self defense classes in! The weather is cold, the sund goes down sooner and Define Defense offers a unique program in Boulder, CO. Self defense is not the same as martial arts so it requires a different approach; something you can experience with us. After all, it’s better to be prepared just in case! We offer both classes (with a punch card) or private self defense workshops for groups!
Get In Shape
The holiday season is a period of joy but not necessarily for your body. All that great food might stick around. If you would like to get stronger, feel better about yourself and have a healthier body. Then you can join our new strength & conditioning program (6 cross training classes/week with punch card or unlimited memberships) or practice martial arts with us. Ask any client of ours: you will get a great workout and see the results quickly!
Martial Arts
There’s a part in many of us that LOVES martial arts and wants to be great at it. It’s fantastic for so many things: self defense, competing (with yourself or others), getting in great shape, looking and feeling better, being more confident, empowering yourself etc.
Now is a great time to finally act on that wish and learn martial arts. Since we have different program for different goals, you will have a great time doing it. A big plus is that you won’t be learning outdated techniques and instead you will be learning all the best elements from different martial arts that actually work! We teach all ages, genders and levels.
Personal Training
Did you know Define Defense also does personal training? If you didn’t, it’s probably because our personal training sessions are fully private so there is nobody else in the facility! We make sure you get our undivided attention, access to all cutting edge equipment and there is nobody staring at you! No matter what your goal is, we can help you achieve it. Our training is backed by science and we keep logs, which we share with you every 2 months so you can see your own progress!
When 2012 starts, get some of these of your bucket list and come to see us. We will help you achieve that goal and make sure you have a great time doing it.
If you have someone else in mind, you can always gift them a gift card which they can use towards any of our programs.
Have a great holiday season and a happy 2012! We will see you soon.
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Getting in shape with Define Defense and Max Muscle Boulder
As you may know, Define Defense and Max Muscle Boulder have partnered up to provide our clients with special offers and benefits for them to reach their physical goals.
A few things our clients can benefit from:
Max Muscle does not only sell supplements and sports nutrition but can also help you with you nutrition planning. This is what the owner of Define Defense did in combination with his martial arts and circuit training. Underneath is what he experienced:
When I went to Max Muscle to start my nutrition plan, my goal was to get leaner without losing any muscle mass. Every year from fall to spring I tend to be less strict with my nutrition and go to a positive calorie diet. The reason I do this has multiple reasons such as wanting to gain mass, having a higher body fat % to prevent getting sick in the winter and giving myself a mental break. Since I naturally have a high metabolism and train many hours per week (12 to 18), I can eat a ton of food while keeping my body fat % in check. When I went into Max Muscle, we went over my daily routines/meals and it was clear that some changes had to happen if I wanted to get leaner. This was about the time of the year I wanted to shed my extra few percentages so I was ready to go for it!
Week 1:
After consulting with Craig (owner of Max Muscle Boulder), I was really motivated to make some changes. He gave me some great advice on how to (and why) keep my blood sugar levels steady and how to fuel my body right. At this point in time, I was training approx.. 18 hours per week so it was important to continue fueling the right way and giving my body enough carbs, unsaturated fats and protein while still cutting away from the total body fat %.
In combination with the nutrition planning, I worked out a training schedule at Define Defense to continue weight lifting and martial arts but also incorporate more interval/circuit training to cut more weight.
My initial measurements indicated that I had 8.4% body fat for a total lean mass of 187.78 lbs. and 17.22 lbs. of fat mass. My total weight was 205 lbs. Not that bad but not where I wanted to be. Please note, normal body fat percentages are 10-20% for men 20-40 years old and 20-30% for women 20-40 years old. This is perfectly normal and healthy! However I have been doing sports all my life and my goals are different than the average person. My number one priority is my health and if I ever would feel it has a negative impact on my body, I would reconsider my goals.
After the first week, in which I ate 5 to 6 times a day and in every meal, consumed carbs, protein and unsaturated fats, I weighed in at 205.75 lbs. Yes I did go up a bit but that didn’t matter to me since my body fat went down to 7.68% and my lean mass actually went up to 189.94 lbs.!
This showed me that even though I was eating a ton before and thought I consumed enough protein, I wasn’t. My body needed more protein and this new diet was giving it to me. I gained muscle while I was losing fat!
Week 2:
Week 2 was great, we made a few slight changes but my body was being very responsive and I felt fantastic! My energy levels were up and I never felt hungry or sluggish. At the end of week 2, my body fat went down to 6.74% while my lean mass stayed at the same level. This means that I lost 2.25 lbs. of fat mass while keeping my lean mass intact. My total weight was 203.5 lbs.
Week 3:
Week 3 was a little harder since I was travelling quite a bit and everyone knows how this can mess up your body. Nonetheless, I still stayed on track but my progress was less. I went down to 6.52% and gained 1.15 lbs. of lean mass.
Week 4:
At this point, following this plan seemed natural to me and extremely easy to do. Once you know your routine and the important basics behind it, you start doing things automatically, for example what to get in the grocery store or what to pack for your snack etc.
At the end of week 4, we reached my goal. I went down to 5.92% body fat and was a whole lot leaner than when we started. 2.48% to be exact and my starting point wasn’t all that high to start with. My final weight was 203.25 lbs. The lean mass was at 191.22 lbs., which went up 3.44 lbs. My fat mass was now only 12 lbs., which went down 5.22 lbs. This means I lost over 5 lbs. of fat mass while gaining 3.44 lbs. of muscle mass! This is exactly what I wanted to accomplish and the combination of paying attention to my dietary needs and responsible, well thought out training paid off!
I had a great experience with Max Muscle Boulder and think it would be beneficial for anyone to do. No matter if you want to lose weight, gain muscle or just be and feel healthier. Please remember you do not have to train 10 hours per week to make progress. Getting some nutrition advice and working out 4-5 times per week will go a long way and give you results! It is not always how much you train, it’s about how smart you train. That is why getting professional advice always gives you an advantage. We at Define Defense and Max Muscle Boulder are looking forward to assist you in your physical training and nutrition needs!
A few things our clients can benefit from:
- All Define Defense adult members receive a $75 gift card and a 15% discount for all products at Max Muscle
- Max Muscle customers can enjoy a 10% discount off services and programs at Define Defense
Max Muscle does not only sell supplements and sports nutrition but can also help you with you nutrition planning. This is what the owner of Define Defense did in combination with his martial arts and circuit training. Underneath is what he experienced:
When I went to Max Muscle to start my nutrition plan, my goal was to get leaner without losing any muscle mass. Every year from fall to spring I tend to be less strict with my nutrition and go to a positive calorie diet. The reason I do this has multiple reasons such as wanting to gain mass, having a higher body fat % to prevent getting sick in the winter and giving myself a mental break. Since I naturally have a high metabolism and train many hours per week (12 to 18), I can eat a ton of food while keeping my body fat % in check. When I went into Max Muscle, we went over my daily routines/meals and it was clear that some changes had to happen if I wanted to get leaner. This was about the time of the year I wanted to shed my extra few percentages so I was ready to go for it!
Week 1:
After consulting with Craig (owner of Max Muscle Boulder), I was really motivated to make some changes. He gave me some great advice on how to (and why) keep my blood sugar levels steady and how to fuel my body right. At this point in time, I was training approx.. 18 hours per week so it was important to continue fueling the right way and giving my body enough carbs, unsaturated fats and protein while still cutting away from the total body fat %.
In combination with the nutrition planning, I worked out a training schedule at Define Defense to continue weight lifting and martial arts but also incorporate more interval/circuit training to cut more weight.
My initial measurements indicated that I had 8.4% body fat for a total lean mass of 187.78 lbs. and 17.22 lbs. of fat mass. My total weight was 205 lbs. Not that bad but not where I wanted to be. Please note, normal body fat percentages are 10-20% for men 20-40 years old and 20-30% for women 20-40 years old. This is perfectly normal and healthy! However I have been doing sports all my life and my goals are different than the average person. My number one priority is my health and if I ever would feel it has a negative impact on my body, I would reconsider my goals.
After the first week, in which I ate 5 to 6 times a day and in every meal, consumed carbs, protein and unsaturated fats, I weighed in at 205.75 lbs. Yes I did go up a bit but that didn’t matter to me since my body fat went down to 7.68% and my lean mass actually went up to 189.94 lbs.!
This showed me that even though I was eating a ton before and thought I consumed enough protein, I wasn’t. My body needed more protein and this new diet was giving it to me. I gained muscle while I was losing fat!
Week 2:
Week 2 was great, we made a few slight changes but my body was being very responsive and I felt fantastic! My energy levels were up and I never felt hungry or sluggish. At the end of week 2, my body fat went down to 6.74% while my lean mass stayed at the same level. This means that I lost 2.25 lbs. of fat mass while keeping my lean mass intact. My total weight was 203.5 lbs.
Week 3:
Week 3 was a little harder since I was travelling quite a bit and everyone knows how this can mess up your body. Nonetheless, I still stayed on track but my progress was less. I went down to 6.52% and gained 1.15 lbs. of lean mass.
At this point, following this plan seemed natural to me and extremely easy to do. Once you know your routine and the important basics behind it, you start doing things automatically, for example what to get in the grocery store or what to pack for your snack etc.
At the end of week 4, we reached my goal. I went down to 5.92% body fat and was a whole lot leaner than when we started. 2.48% to be exact and my starting point wasn’t all that high to start with. My final weight was 203.25 lbs. The lean mass was at 191.22 lbs., which went up 3.44 lbs. My fat mass was now only 12 lbs., which went down 5.22 lbs. This means I lost over 5 lbs. of fat mass while gaining 3.44 lbs. of muscle mass! This is exactly what I wanted to accomplish and the combination of paying attention to my dietary needs and responsible, well thought out training paid off!
I had a great experience with Max Muscle Boulder and think it would be beneficial for anyone to do. No matter if you want to lose weight, gain muscle or just be and feel healthier. Please remember you do not have to train 10 hours per week to make progress. Getting some nutrition advice and working out 4-5 times per week will go a long way and give you results! It is not always how much you train, it’s about how smart you train. That is why getting professional advice always gives you an advantage. We at Define Defense and Max Muscle Boulder are looking forward to assist you in your physical training and nutrition needs!