As a personal trainer you learn new things everyday on your journey, the main reason why you will see some personal trainer have a personal trainer. During my time training, I used to spend so much time doing weights, with very little cardio, well 15 minutes cardio. Back then I thought I was super fit, because I could easily do 3km in 15 minutes and feel great to do a full 2 hour lifting after that, one day a friend of mind invited me to run a 10km and I struggle badly could just about complete it in 57 minutes. So, decided I take deeper dig to see what the cause and I realised although I was fit I was locking endurance. Now what really is endurance? Good question am going to break down the entire process in this blog for you.
Endurance is a term widely used in sport and can mean many different things to many different people. In sports, it refers to an athlete's ability to sustain prolonged exercise for minutes, hours, or even days. Endurance requires the circulatory and respiratory systems to supply energy to the working muscles to support sustained physical activity.
When most people talk about endurance they are referring to aerobic endurance, which is often equated with cardiovascular fitness. Aerobic means "with oxygen" and during aerobic exercise, the body uses oxygen to help supply the energy needed for exercise.
The objective of endurance training is to develop the energy production systems to meet the demands of activity for as long as they are required.
How Foods Fuel Exercise
The body converts food to fuel via several different energy pathways. In the simplest terms, the body can convert nutrients to energy with or without the presence of oxygen. These two energy systems are called:
Most often it's a combination of energy systems that supply the fuel needed for exercise, with the intensity and duration of the exercise determining which method gets used when. However, aerobic metabolism fuels most of the energy needed for long duration or endurance exercises.
Athletes continually strive to push their capacity to exercise harder and longer and increase their endurance. The factors that limit sustained high-intensity efforts include fatigue and exhaustion. Sports training has been shown to modify and postpone the point at which this fatigue occurs.
VO2 Max and Aerobic Endurance
VO2 max or maximal oxygen uptake is one factor that can determine an athlete's capacity to perform sustained exercise and is linked to aerobic endurance.
VO2 max refers to the maximum amount of oxygen that an individual can utilize during maximal or exhaustive exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight. It is generally considered the best indicator of cardiorespiratory endurance and aerobic fitness.
Elite endurance athletes typically have a high VO2 max. And some studies indicate that it is largely due to genetics, although training has been shown to increase VO2 max up to 20 percent. A major goal of most endurance training programs is to increase this number
Muscle Fiber Type High-level endurance athletes often have a higher proportion of slow twitch (Type I) muscle fibers. These slow twitch fibers are more efficient at using oxygen (and aerobic metabolism) to generate more fuel (ATP) for continuous, extended muscle contractions over a long time.
They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours.
Adaptations to Endurance Training
With endurance training, the body becomes better able to produce ATP through aerobic metabolism. The cardiorespiratory system and aerobic energy systems become more efficient at delivering oxygen to the working muscles and converting carbohydrate and fat to energy.
There are many ways to train for improved aerobic endurance. The duration, frequency, and intensity of each type of training vary and the training focuses on slightly different energy systems and skills and results in different physical adaptations. Some of the most well-known endurance training programs include:
If you are looking to lose weight or in the fitness industry at some point in time you will hear that 2 pounds per week is the maximum amount of fat you should safely lose? But If you are training hard while watching your calories closely then shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser?
These are all good questions that I’ve been asked many times. The diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. So where does that 2 pounds per week rule comes about and what it really takes to burn more than 2 pounds of fat per week?
Why Only 2 Pounds Per Week?
The truth is, two pounds is not the maximum amount you can safely lose in a week. That’s only a general recommendation and a good benchmark for setting weekly goals. It’s also sensible and realistic because it’s based on average or typical results.
The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 300 lbs, that would be 3 lbs per week.
Body Weight Vs Body Composition
Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he’ll tell you things like, “I cut 10 lbs overnight to make a weight class. It was easy – I just sweated it off.”
You’ve also probably seen people that went on some extreme induction program or a lemon juice and water fast for the first week and dropped an enormous amount of weight.
Once again, you can bet that a lot of that weight was water and lean tissue and, in both cases, you can bet that those people put the weight right back on.
The main potential advantage of any type of induction period for rapid weight loss in the first week is that a large drop on the scale is a motivational boost for many people (even if it is mostly water weight).
Why do you hear so many diet and fitness professionals insist on 2 lbs a week max? Where does that number come from?
Aside from the fact that it’s a recommendation in government health guidelines and in position statements of most nutrition and exercise organizations, it’s just math. The math is based on what’s practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day
How Do You Lose More Than 2 Pounds Per Week?
Can you lose more than 2 lbs of pure fat in a week? Yes, although it’s easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before you’re starving and suffering from severe hunger.
If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week with diet alone, you’d need a huge daily deficit of 1500 calories, which would equate to eating 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit (although it would slow down over time). Most people aren’t going to last long on so little food and they often end with a period of binge eating. It’s not practical (or fun) to cut calories so much and in some cases it could be unhealthy.
The other alternative is to train for hours and hours a day, literally. People asked me all the time, “Malachi, how is it possible for some people to lose so much weight in a short time span? But first they’re not measuring body fat, only body weight. Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math, most people who lose weight fast are training hours a week, so they’re creating a huge calorie deficit.
Without a personal trainers and proper dieticians to motivated and accountable their needs then not even possible Would it even be possible.
Fast Fat Loss: Less Food or Harder Training?
Trainers are becoming more inventive these days in coming up with high intensity workouts that burn many calories and really give the metabolism a boost. This can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you must start being on guard for overtraining or overuse injuries. That’s why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy. Unfortunately, very low-calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, extreme hunger, and greater chance of weight re-gain.
My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that is well balanced between lean protein, healthy fats and natural carbs and doesn’t demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less (keeping the nutrient density of those calories as high as possible, of course). But to achieve the extraordinary goals such as photo-shoot-ready, super-low body fat or simply faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief “peaking” programs.
There’s No Magic, Just Math
In my experience, a high protein, reduced carb approach in conjunction with weights and cardio can help maximize fat loss – both in terms of increasing speed of fat loss and particularly for getting rid of the last of the stubborn fat. It helps with appetite control too. But always bear in mind that the faster fat loss occurs primarily as a result of the larger calorie deficit (which is easily achieved with sugars and starches minimized), not some type of “low carb magic.”
If your diet were high in natural carbs but you were able to diligently maintain the same large calorie deficit, the results would be similar. I’m seeing more and more advertisements that not only promise rapid weight loss but go so far as saying that you’re doing it wrong if you’re losing “only” two pounds per week. “Why settle” for slow weight loss, they insist. Well, it’s certainly possible to lose more than two pounds per week, but it’s critically important to understand that there’s a world of difference between rapid weight loss and permanent fat loss.
It’s also vital to know that there’s no magic in faster fat loss, just math. All the new-fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don’t mention calories burned or consumed at all.
Beware of The Quick Fix
Faster fat loss IS possible. My question is, are you willing to tolerate the hunger, low calories and high intensity exercise for that kind of deficit? Do you have the work ethic? Do you have the supreme level of dietary restraint necessary to stop yourself from binging and putting the weight right back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you’re not killing yourself, but instead are making slow and steady lifestyle changes and taking off 1-2 lbs of pure fat per week, while keeping all your hard-earned muscle?
Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that so slow or is that an astounding transformation? You don’t gain 50-100 pounds over night, so why should anyone expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation.
If you want to be one of those “results not typical” fat loss transformations, it can be done, and it may be a perfectly appropriate short-term goal for the savvy and sophisticated fitness enthusiast. It’s your call. But when you set your goals, it might be wise to remember that old fable of the tortoise and the hare, and buyer beware if you go shopping for a fast weight loss program in today’s shady marketplace.
Working out in a crowded gym can be a night mere, dangerous. You’ve made time for exercise, but the gym can be so crowded that it can be difficult to get in a good workout. Your favourite equipment may not be available, or your favourite class may be too crowded, or you got there too late to join. Do not despair! No matter how crowded a gym may be, you can always find a little bit of space and a medicine ball—everything you need for an awesome workout.
Exercising with a medicine ball can help elevate your heart rate and engage several core muscles, providing both cardiorespiratory and strength training benefits that can be difficult to achieve with traditional strength training machines. In order to boost cardiorespiratory benefits this workout is designed to be done in an As Many Rounds As Possible (AMRAP) format—repeating the exercises in the circuit as many times as possible in a given period of time.
Tranquillity 360 Fitness lead personal trainer Malachi will break down for you some simple and cleaver workout you can get done using the medicine ball.
Stand with your feet hip-width apart, knees slightly bent and holding the medicine ball in front of your chest. Keep your spine long as you push your hips back to lean forward; lower yourself until you feel a slight tension in the back of your legs; press your feet into the ground and your hips forward to return to standing. Complete 10 to 12 reps.
Stand with your feet shoulder-width apart and hold the ball in front of your waist; sink into a squat by pushing your hips back and allowing your knees to slide forward while keeping your spine long; as you lower yourself the medicine ball should move between your legs, press your feet into the ground to return to standing as you keep your arms straight and swing the medicine ball to an overhead position. Repeat for 10 to 12 reps.
Lift with rotation
Stand with your feet shoulder-width apart and your right foot forward so that the heel of your right foot is even with the toes of your left foot. Hold the medicine ball in your hands by your left hip; sink back into your hips to squat down; as you return to standing push into your left foot as you rotate your left hip and move the medicine ball from your left hip to above your right shoulder. As you lower the medicine ball sink back into the squat. Complete 10 to 12 reps with the right foot forward and the same number of reps with your left foot forward.
Squat with staggered feet
Stand with your feet shoulder-width apart and your right foot forward so that the heel of your right foot is even with the toes of your left foot. Keep your spine straight as you push your hips back and allow your knees to slide forward as you hold the medicine ball in front of your chest and complete 6 to 8 repetitions; switch your feet to move the left foot forward and do the same number of reps with your feet in the new position. Complete 10 to 12 reps total (5 to 6 reps with each leg forward).
Pullover to crunch
Lie on the ground with your feet flat on the floor and knees pointed toward the ceiling; hold your arms straight overhead (so they’re lying on the ground) with the medicine ball between your hands so that your palms face each other. Pull the medicine ball from overhead to over your chest; as the medicine ball is over your chest draw your belly button in toward your spine and roll up into a crunch (think about pulling your rib cage down toward your pelvis). Lower your body back to the ground before lowering the medicine ball. Complete 10 to 12 reps.
Try to complete as least two full circuits in 10 minutes. As you become more experienced, try to complete at least three circuits in 15 minutes. Ultimately try to complete five circuits in 20 minutes. Start with a light medicine ball and gradually progress to a medicine ball that is heavy enough to make completing the assigned number of repetitions difficult.
No matter how busy the gym gets, this workout will allow you to get your sweat on. It’s also a great option for getting an effective workout when you’re traveling. You can also do this in the comfort of your own home.
Conventional wisdom about how people should eat, exercise, and look is often negative, self-defeating, and downright degrading and may I add disgusting. Magazines and over-hyped media encourage people to eat less and offer numerous "secrets" about how lose weight. Because, as you know with the rapid rise of social media and reality TV people happiness is inexorably tied to the number on the scale.
Most Fitness professional and dietitians are often given quick fixes, crash diets, cleanses, and other absurd fitness advice. I have seen other fitness professional telling people, just do more time on the step mill and make more kale salads, eating so much.
It's no wonder so many people are miserable, overly exhausted from marathon workouts, and starving from constantly trying to eat fewer and fewer calories. Sad to say, but people are frustrated, confused, and tired of constantly looking for a simpler solution.
Most of the common fitness "advice" for people these days are revolves around following a strict diet and rigid gym schedule, and meticulously counting every gram of carbs, fats, and protein that crosses our lips. Unfortunately, most people can't practice such an inflexible regimen for the long term without some negative consequences, and the fact is that it’s not one size fit all.
I know this because I have ventured over to the dark side and tried several "diets" with the hope of building a better-looking body when I just started out in fitness many years ago. Once I finally came to my senses and got back to sane and simple nutrition principles, I had to correct obsessive-eating habits. After a bit of time, patience, and consistency, I found my way back, to good health and a better physical performance.
I can tell you than once you replaced your worries and doubt about what you see or hear over the internet, you began to follow positive, motivating, empowering fitness principles.
Here are three basic steps to get you going:
Embrace the Truth That You are Awesome Right Now
Even if you're overweight, have just started working out, or still have a long road ahead of you, you can still choose to be happy with where you are right this moment. Forget about planning to be happy once you reach your main goal in the distant future. Having a great body means living every day to the fullest and making healthy decisions because you love yourself as you are this very moment.
Eat Real Food
Eat filling, delicious meals that make you feel great. Don't apologize for eating, and don't force yourself to eat foods you don't like just because they're supposedly good for you. There are tons of delicious, all-natural, healthy foods available, so eat the ones you like.
Despite what some "diet" principles would have you believe, eating whole food is quite simple. All you need to do is apply some common sense and resist the temptation to dwell over the minutiae.
Build your diet around lean protein, good carbs, fruits and vegetables, beans and legumes, herbs and spices, and healthy fats like nuts and seeds.
If you keep your nutrition guidelines simple and stress-free, you'll be much better off and much more likely to stick to them throughout your life.
You'll get more out of your workouts. Muscle, after all, needs to be fed to grow stronger. Delicious and filling real-food meals are not complicated, especially if you follow some well written recipes, and if you have doubt get some help from a good dietitian, a good dietitian would always encourage you to eat.
Focus on Performance
Instead of working out with the sole purpose of changing how your body looks, focus exclusively on what your body can do and work toward constantly improving your performance in the gym. We all want to look as great as we feel, and that's one of the huge perks of training for performance: building a great-looking body is a tremendous side-effect.
To get to your ideal body, trained for function, practicing some lifting, some boxercise and one of my favourites, sign for a run weather its 5k or 10k and train towards it. Follow this lead and focus on performance-based goals.
Most people want a pair of arms, firm legs and tight core that look great, but instead of doing military presses, biceps curls, and triceps extensions, squats ect. to get them, try working toward performing a few bodyweight chin-ups and 10 or more push-ups with perfect form. These exercises build your arm muscles, as well as the muscles in your back and chest, building true functional strength.
By the time you achieve those goals, your arms will look incredible and you'll have developed some real upper-body muscle strength in the process.
One of the other awesome things about training for performance is that you have tons of variability in your workouts. Use the whole gym. For instance, you can train primarily with bodyweight workouts, you can use a combination of barbells and dumbbells, you can use kettlebells, and you can use strongman lifts. Ultimately, the possibilities are endless!
Remember, always try to build the strongest, most awesome version of yourself. When you focus on that goal, the bonuses will include a leaner, shapelier, better-looking body. You also should have a lower resting heart rate, stronger bones, and more athletic skills.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.