Personal Trainer FAQ’s 

PLATEAU. The most frustrating word to anybody that is seriously after a fitness goal.

“I know I have to change it up but how?” 

Every now and then you might hit a ‘plateau’ in your fitness goals. If you’ve ever been there it can be very frustrating. You work out harder and harder but the results get harder and harder to attain. If it was working before why isn’t it working this time? Think of your body as the most brilliant and efficient adaptation machine. The more you do a particular exercise, the less your body will respond from it. Some people adapt faster some slower. Eventually what worked before will no longer work at all. You’re body will have adapted, become more efficient (i.e. burn less calories), and outsmarted you once again.

The key to long-term progression is staggering or cycling workouts with defined time periods. What most people tend to do is workout 3 days a week with the same routine. Their idea of progression is either working out for longer periods, 20 minutes up from 15, or working out with heavier weights. Now, this isn’t bad, however it will not be sustainable.

Progression is all about defined change and levels. Lets take a few variables that can easily be changed to get you some more results. Let’s use three variables for this example. Let’s pick the amount of reps, rep speed, and rest time.

Week 1-2 Exercise: Squats 15 reps with 4 sets, normal speed (2-1-2 or 5 seconds to go up and down smoothly), rest time between sets 90s.

Week 3-4 Exercise- change rep speed and rep amount: Squats 25 reps with 4 sets, slow speed (4-2-4 or 10 seconds to go up and down smoothly), rest time between sets 90s.

Week 5-6 Exercise- change rep amount, rep speed, rest time: Squats 10 reps with 10 sets, quick speed (1-0-1 or 2 seconds to go up and down smoothly), rest time between sets 10s.

For this next 6 weeks, try applying this structure to your current workout routine (with each exercise).  Share these fitness tips with your friends and family, or anyone who’s been complaining about the dreaded “plateau.”  They will thank you later!

Tommy Lam

BA, MA, CPT, CES, PES

    I will admit that I have tried almost every diet on the planet.  Some of this was due to an unknown thyroid problem and gluten intolerance.  Now That I am in my thirties, my eating habits have been fine tuned and I have a pretty good idea of what works and what doesn’t.  One diet (way of life) that I have yet to try is the Paleo Diet.  I have heard nothing but great things about this way of eating and everyone that’s tried it looks awesome and feels great.   So I thought “what do I have to lose?”  I already “eat clean,” but this plan takes that to a whole new level.  Think of it as the “eat clean” diet on steroids, it’s supposed to work that well!

     The Paleo promises no calorie counting!  You eat what the diet  recommends and you can eat till you’re full.  

The diet gets it’s name from the people that roamed the earth and ate natural foods free from processing and chemicals.  That’s right our ancestors didn’t live on processed cereals, high sugar foods, meat with nitrates and so on.    They only ate what they could find or hunt which included …

• Meats
• Fish
• Nuts
• Leafy Greens
• Berries
• Seasonal Fruits
• Regional Veggies 
• Tubers / Roots
• Seeds

    Since grains aren’t listed, they definitely aren’t part of this diet.  While some grains are better then others, they are all composed of carbohydrates which turn into glucose.  Unused glucose has the ability to be stored as fat. 

By cutting out grains you are also avoiding gluten and Lectins.  Gluten is found in products with rye, wheat and barley.  Gluten allergies and intolerance are starting to become a common issue.  This intolerance has some huge ramifications.  Sympotoms such as

• Dermatitis 
• Joint pain
• Reproductive problems
• Acid reflux
• Other digestive conditions and autoimmune disorders

     Lectins are toxins stored in grains that defend against consumption.  That’s right!  They have toxins to keep you from eating them!!  It seems as though the grains have gotten smarter.  They have evolved into things that a digestive system hates.  Lectins keeps the digestive tract from repairing from daily wear and tear.  This inability to repair allows toxins into the system.

What CAN You Eat On The Paleo Diet!??

• MEAT – Grass- Fed, NOT grain fed!  This is because it causes the same problem as it does in humans.
• FOWL – Chicken, duck, hen, turkey… all things that have wings basically
• FISH – wild fish, not farmed fish – since mercury and excessive toxins can be present in farmed.
• EGGS – Omega -3 Enriched Eggs would be best
• VEGETABLES – As long at they aren’t fried and battered you can have as many as you want!
• OILS – Olive oil, coconut oil, avocado oil, – anything natural
• FRUITS – You can have fruits but don’t over do it if you are trying to lose weight
• NUTS – They are an awesome SNACK, so use them as such and don’t eat the whole bag
• SEEDS – High in calories but nutritious, just don’t eat loads of them.
• TUBERS – Sweet potatoes, and yams.  Yes, they are higher in calories and carbs.  They are best right after working out!

According to other reviews, this diet doesn’t make you fat because these foods are so filling!  Here is what “Nerd Fitness” had to say

Are You Sure I Won’t Get Fat?

These foods are so nutritious and filling, it’s almost impossible to overeat. No seriously, I’ve spent the past four weeks TRYING to overeat on the Paleo Diet to gain some healthy weight, and I can’t do it!  I’ve been drinking shots of olive oil (seriously), carrying around a comically oversized bag of nuts with me everywhere I go, and drinking enoughPrimal shakes to choke a horse along with eating other normal primal meals…and I’ve lost weight.

If I can lose weight by force-feeding myself at all hours of the day, then anybody else who’s following the diet and wants to lose weight should see some pretty awesome success.

I like success.”

Sounds simple right?????  Of course, it’s going to be a huge challenge for people to cut out breads and grains.  However, if you do it you could look like these people….

   I love the results and I think this diet (way of life ) could be very “doable.”  If you, yourself have done or are doing this diet please write in and let us know what you think!  We love to have readers add to our fitness tips!

Adria Ali

BS, CPT, PES, CES