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Studies are always entertaining and always fun to read about… this one in particular was very interesting. Weight Watchers goes toe to toe with a fitness program at a gym.
The facts are vague about what exactly was done at the gym but here we go…
The Battlefield:
A University of Missouri researcher studied a specific amount of participants and watched to see what program helped people…
lose body fat
lose body weight
gain health benefits
These participants stayed with their particular program for 12 weeks.
They only issues I have with this is they didn’t say what the fitness group did and they didn’t say if the Weight Watchers groups did anything else to help out.
There’s only one place to go from here…
The Results:
Steve Ball, assistant professor of exercise physiology in the MU College of Human Environmental Sciences… geezz… how is that for a title?
Anyway, he found that those who participated in the Weight Watchers program had no affect on their body fat percentage. In fact, in a lot of them it went up. The amount of lean body mass these participants had also when down.
The groups that did some fitness program at a gym had very little drop in body weight but did find a decrease in abdominal fat. They also witnessed an increase in lean body mass.
Finally, the weight watchers group had a much higher percentage of participants finish the program because they were part of a support group. The support group provided them the motivation to keep going when things got difficult.
The gym group found that a lot more would give up… in fact Mr. Ball states that on average 50% of people who start at the gym will give up 6 months later. This due to a lack of support and motivation.
All in all…
No wonder the best results would come in doing both the fitness program and the Weight Watcher program in this case. And why is this so?
Weight Watchers is a nutritional program and it proves that if you watch what you eat then you will lose weight. But not all weight is good weight to lose.
Losing weight through nutrition and building muscle through an effective fitness program will…
raise your metabolism
increase you lean body mass
decrease you body fat
improve you mood
improve you body
and so much more!
There is only one place to go from here. You need both a nutritional program and a solid fitness program. Sure Weight Watchers can work, but you need something. In regards to fitness you need to lift weights… it’s just as simple as that.
The support group for motivation is HUGE. Don’t sit there hanging by a thread… get involved in The Art of Weight Lifting for both motivation and fast acting fitness programs.
Support Groups are so helpful because no matter what… no matter how pumped or over excited you may be, you WILL hit a wall. When you hit that wall, if you are all by yourself then you have a very difficult decision - a decision that will probably be made incorrectly…
Failure
If you have a support group or some sort of clique to hang out with and talk to… even if they are not in your city, then you can get your motivation built up. You can share successes and share lessons. The value of a support group is immense.
So this study should solidify the fact that you need…
What is better than a machine, but worse than true free weights?
The Smith Machine
The smith machine is similar looking to a squat rack except for one major difference… the barbell is “tied” to the machine and can only move up and down. There is zero room to move it forward and zero room to move it backward.
How the smith machine can help you…
If your gym does not have a squat rack like my current gym, then you pretty much have to use it to get some good squat action.
It is better than a machine so that is one good thing… the machine that I am referring to is the leg press. It is better because with the smith machine you have a little more freedom of motion and it simulates the squat form much better.
The Problems…
Because there is no forward or back motion, it takes pretty much all of the stabilizer muscle out of the game. This is not the greatest because…
reduces calorie burn
reduces muscle gain
reduces core work
reduces balance work
Increases ability to use bad form and not even know it
Reduces Calorie Burn
Because you are eliminating the stabilizer muscles, you are also limiting the amount of muscles that are taking part in the move.However this does make it more of a isolation move on your Quads… but for us non-bodybuilder types… that really isn’t a big deal.
Reduces Muscle Gain
Again because those stabilizer muscles are not active, you are not able to build them up.That is less muscle built and an overall weaker body. You can help to combat this by doing lunges because they are also Quad Dominant exercises.
Reduces Core Work
One of the biggest stabilizer muscle groups that work during the squat is the core… as a system. When you use the smith machine, you still work it… but not nearly as much and that can negatively affect you down the road
Especially since you will probably move to a complete free squat rack to do the exercise.
Balance Work
One of the reasons why the completely free weight squat is so good is because it really helps you with your balance and stabilization. When you are on the smith machine, the machine stabilizes everything for you… so you completely eliminate that balance work.
Bottom line – if you have to use it then definitely use it but if you have the opportunity to get on a squat rack then do that. It will do wonders to your body and your strength. That is the deal with the smith machine… know you know!
Although this is about sports driven… performance weight lifting, a totally different game than just being healthy… I could not help but discuss this news.
A total of 11, 8 men and 3 women, on the Bulgarian weight lifting team tested positive for anabolic steroids. This is their Olympic team!
I guess that I am just really shocked and wonder what they could have been thinking… I mean did they really think they would have pasted testing? and does winning really mean that much to them, even on a global level?
Actually being forced by their peers to win is probably what pushed these lifters to resort to cheating… I guess national pressure is just to high to ignore with common sense.
What does this mean to you?
While you may never feel the pulse to use a steroid or a growth hormone, this can be easily related to the pressure we put on ourselves to achieve our goals.
For most people losing weight is the biggest of goals. This can become something that people get obsessed over and do some pretty dangerous things…
Starvation diets
Unsafe supplements
To much exercise
Multiple methods put together
Even if you are somebody who has a hard time gaining weight. Pressure for results can almost force you to use…
Anabolic steroids
Human growth hormone
Other unsafe supplements
Super high calorie diets
These types of things can easily enter the realm of your life. Ask yourself… is hitting this goal really that important that you will sacrifice your true health? The longevity of your health?
Guaranteed it’s not.
How do you get things back in order if you are feeling the pressure?
1. Have a support group
Have a group of people or just another person you can turn to. They don’t have to be a workout buddy, but maybe somebody else who does workout as well. Somebody you can share progress with and make sure that you are keeping things in check.
2. Track your progress
If you keep track of your progress, you will very quickly notice what is happening to you… unless you are in complete denial. Writing down your nutrition information and weight lifting statistics, you will see progress or lack there of.
3. Take a break
This might be counterintuitive to you now, but if you are questioning whether you are really doing something harmful… take a break. Step away and reset your clock. This is especially important if you are somebody who works out everyday.
I will have to interview my friend who struggled with working out way to much. I am talking about cardio every single day… sometimes, multiple times a day. That is a dangerous place to be.
So check yourself and look at your goals. Remember you are doing this to be healthy and to have fun. You don’t have to win and competitions and the people in your life want to see you happy and healthy too!
If you are like a lot of people, you work for the typical corporate cubical type job. You make good money, but the silliest things happen at these companies.
Take mine for example.
We have a corporate gym. At first when the building was being designed this gym was not even close to being part of the design. It just so happened that they had some extra room… so the birth of the corporate gym.
What do you put in a cramped space?
Not much! The only good thing about this particular gym is their dumbbell set. However the gym was located underneath the main server room. Because all of the big dumbbells made the server room shake, “the man” got rid of them.
So with practically no equipment and few dumbbells the gym was complete.
Something is better than nothing.
A lot of gyms in the corporate world are top notch… and I see a strong trend towards better gyms for many corporate businesses. Health is becoming the second green movement.
Cleaning up the earth is just as important as cleaning up our bodies.
So what is the point of my corporate gym story?
Nothing. I guess it was just a rant. I recently got a brand new gym to workout in and it is great. I have the ability to do much better deadlifts and squats and noticed my strength and improved ten fold.
If you are in corporate business and you have a bad gym… you can fight through it. Use it as a catalyst to create new exercises and have some fun. Or search for a better gym close to where you are… watch those fuel costs!
I have a friend whose dad used to be a professional surfer. He would go over to Hawaii all of the time for contests… after all, Hawaii is the epicenter of the surfing industry. You may not have known it, but Hawaiian beaches have a very heavy local feel.
The local surfers protect their breaks from outside people. Back to my friend’s dad… I really don’t know the whole story by any stretch of the mind but needless to say, he was beaten badly by some local surfers.
Localism is a big issue on the beaches across the world… One reason many people don’t lift weights is because they are afraid the regular lifters are going to be mean.
Gym Localism Doesn’t Exist
Weight lifting gets this hard nasty image because of bodybuilding. Bodybuilders do tend to get very egocentric… but give them a break. Their sport is who can have the best muscle structure and look the best.
They need big confidence and big ego!
I was actually in the gym the other day doing some dumbbell incline bench presses. I was lifting some really heavy weight, trying to push my limits. When I got to my 6th rep, I could not get the weights up all of the way.
While I was not in trouble, you could tell I was struggling to complete the rep.
This very nice weight lifter saw my struggling and came over to help me complete the rep. Even though I actually wished he did not, I thought that is was a really nice gesture. It is being part of the club.
Weight Lifters Look Out For Each Other
Some Helpful Hints For the Weight Lifting Side of The Gym…
1. Ask for help – If you need help then ask for it. People are friendly and then will definitely help you. 2. Don’t act the fool – Don’t try to lift weights you know you can’t lift to try and look cool. That just alienates yourself and makes you look like a punk. 3. Don’t grunt – Grunting to look cool is not cool. It gives you the look like you are trying to hard and think you are the end all be all. Don’t do it. 4. Be yourself – Just go enjoy yourself as much as you can and work hard. Don’t life to much weight… you don’t need a spotter unless you are trying to max out.
There is nobody to impress so concentrate on doing what is right to get results fast.
Take and use these tips to help you on the weight lifting side of the gym. That is where you will actually meet some of the nicest people and where you will find the greatest results!
Soon you will be the weight lifter alumni and be the one helping others out when you see them screwing up.
I hate to say it but when you see a celebrity that looks amazing, they actually went through a really intense fitness routine to accomplish that. There was no 6 minute ab workout or a 12 minute “body blast” that did that…
Just hard devoted work!
So take those deceiving infomercials that make you think there is a magic way to get really fast results… and dispose of them in your head. You need to think a little more realistic and find way to commit to a real goal… say 3 months. Is 3 months long in your mind? Because that is more than realistic!
Here are 3 alternative ways to commit to your goals…
1. Create a chart and post it on your wall
When I was building my fitness business, I had a really large chart… about 3 feet wide by 2.5 feet tall. It laid out the steps that I needed to take to get my business started and profitable.
Having this chart was great because I could mark it up, rethink ideas on it, and even find a new path to my goal that might prove faster. Use a similar chart that lays out the goal to your body… mark it up and use it everyday.
2. Tell your significant other, family member, or best friend
If you tell somebody close, you will probably find that they are the most skeptical. I never understood how the people that are closest to you are the same people that tear you down the most.
Telling these people though can give you the strength to get that… “Oh Yeah, I am going to show you attitude.” This can be a very powerful attitude if you use it productively. So if you think you can handle it… tell a significant other, family member, or friend.
3. Create your own commercial
This is pretty cool. You are going to need one of your favorite songs that pumps you up… and you are going to need to not be shy.
Grab a tape recorder and record a commercial for yourself… for example… “There goes Dan. That is a man with the plan. He walks everywhere with a confidence that is unshakable. He knows what he wants… sets his goals… and achieves them. Dan has a powerful body and is improving it all the time. His mindset is sharp and he eats healthy food consistently. These habits give him results and it shows…”
That is a personal commercial and you have to do it in third person. I know it sound ridiculous and even cheesy, but it really works because if you listen to your personal commercial every morning…
You are going to see some incredible results in the way you feel and perceive your goals… and how fast you achieve them too!
Try these 3 unorthodox ways to stay committed to your goals and see how they pay some big dividends to your success.
Food has such an emotional part in our life that breaking certain habits are very difficult to do. That is why they say it is harder to change one’s diet than it is to change their religion.
That is pretty crazy huh?
You are somebody who obviously wants to not just change your body but wants to redefine the direction of your life. You get it! You are doing the research and learning about how to properly achieve this goal.
The nutrition arena is like the commandments to making this whole thing work. As not cool as that may be, you really have to get things in shape. You can do it though… I have seen some of the most unhealthy eaters turn things around on a dime.
1. Commit Your Goal
Commit your goal. This is similar to writing the goal down, but there is more to it.
Create a picture of what you want to look like
Put reminders on the fridge about what your goal is
Get rid of the bad food in your refrigerator
Make sure that your have reminders and an image of what you want to accomplish. When you are about to pick up that chocolate cupcake, you will remember what you want and your will power will force you to put that cupcake down.
2. Negatively Associate the Bad Food
This is going to be a little extreme but learn to negatively associate the bad foods that you know you shouldn’t be eating.
If you have excess body fat, then grab a slice of pizza and then grab a handful of your body fat and associate the two together. Really make the connection concrete in your mind.
The next time you pick up a slice of pizza or any food that you know you shouldn’t eat… you will associate it with that body fat and immediately put that food down.
3. Find Food Freedom Fighters
This is your support group. If you can confide in people who are either going through the same things or have been through the same thing then you have something to relate to. And the greatest thing about this is that most people have been through that food temptation.
Every time you have a tough day or you are having these urges to break your nutrition regimen, you can turn to people that really want to help and be there for you. For example, The Art of Weight Lifting has the biggest support system for both weight lifting and nutrition.
4. Find the Good Stuff
There are some really great “sweets” that are really healthy for you. The one thing that means the most is moderation. You can even eat some food that is not the greatest for you as long as you have it in moderation.
Here are some of my favorite deserts that are really healthy for you too…
Angle food cake
Dark chocolate
Yogurt Parfait
5. Keep Weight Training
If you keep up the weight training, you will start to see some incredible results. These results will help you boost your confidence constantly.
With constant kick butt results you will want to keep seeing them. There is nothing like looking into the mirror and knowing to yourself that you look amazing. There is no greater person to tell you how great you look than yourself.
Try these different methods to help motivate you to stay away from the unhealthy foods. There are so many different ways that it really helps to sit down and find what motivates you… just know that you can accomplish and reach your goals!
Tiger is all over the news and is transcending golf and seeping his way into all sorts of media. Which is why I will follow suit and relate an interesting story that you may not have heard about Tiger just yet.
He said, “I just play,” when he was interviewed and asked why he went against doctor’s orders and played in the US Open. “I just play.” That is what he does and that is what he is chasing.
Funny enough though he got himself in a little more trouble then he expected when he decided to just play. Apparently he developed the two stress fractures on his tibia while trying to recover for the US Open.
Tiger didn’t listen to his body.
Tiger has one of the most grueling workouts. While it has never been fulling released, apparently he does a massive amount of reps at very heavy weights. Really this means he is training endurance and he is a lot stronger than most people think.
That training got him into trouble and that is what you need to take away from his experience… besides the INCREDIBLE motivation and determination he used to win the tournament over 5 days.
Listen to your body
While we may not be chasing historic records or playing for any national championship, we have our own moments that push us. Sometimes we are ready for the moments and sometimes we are not. That is when it is important to listen to your body.
If you sustain a small injury, you may rest for a day. You are tough though and you will push through… that is the hardest part of being a weight lifter. You want to keep pushing and making improvements. You want to do this at times when you would be better serves just resting.
Take your medicine
Staying in the golf world… when you hit the ball into the woods and you have two options. One, attempt the heroic shot that 99.9% of the time you will not succeed at or two take your medicine and just punch out.
If you get a little injury, listen to your body, take your medicine and punch out. Relax… enjoy doing nothing and get back to the point where you can make a comeback that will rock your body and explode your results.
P.S. Take the determination and motivation from Tiger’s performance, and even Rocco’s performance, and emulate them in your quest to get the body. That is next.
Yesterday Taylor and I player our first game of racquetball. We completely underestimated the brutalness of the game as we were body checking each other into walls… dodging balls… and diving on hardwood floors.
This game is crazy, fast, and a really great workout.
The history and rules of the game of racquetball are pretty simple. In fact the man who invented the sport, Joe Sobek, designed it to be very easy to learn. He also designed it to be fast and in my opinion pretty brutal.
How is Racquetball related to weight training?
It isn’t directly…
But, it is in some key ways. Picture this… when you are playing any sport and you have to speed up and slow down pretty quickly… you know those heavy steps you take when you are slowing yourself down?
Those are pretty intense workouts on your legs. Not just that because then you have to accelerate pretty quickly. So this brings in 2 types of training (in racquetball form).
Plyometric
Power
Plyometric training is actually used by athletes pretty much all the time. It is very similar to power training only no weights are used.
One of the most popular plyometric exercises are box jumps. You can just use a bench. Stand at the base of it and using some momentum jump up and land on the balls of your feet… then jump down immediately.
Continue to do this… it is tough!
So a plyometric workout will be great to help in any sport, but I find that it will greatly help in racquetball. Racquetball is in fact a great plyometric workout.
Power training is weight lifting for power. Power… the ability to produce maximum force in the shortest amount of time. Think of this like acceleration. That is all you are doing in racquetball. Accelerate - decelerate - accelerate again… etc…
Power training is also done by athletes a lot because is helps so much with acceleration. A great side benefit of power training is its ability to produce the release of your natural growth hormone. This helps stimulate more muscle building. That equals more fat loss!
So if you are looking to have a little fitness adventure, change some of your training up then go play some racquetball. It is fast, furious, and a lot of fun.
I am posting this tonight because I really wanted it to be up for today, but I got it off a little late. This is a great interview with Mike Levinson. He is a registered dietitian and has written a really great book… just for DAD’s!
I highly suggest you go check out his website Buff Dad’s. Not only can you get his book there, but you can also find some other great information… recipes & workout tips.
Studies are always entertaining and always fun to read about… this one in particular was very interesting. Weight Watchers goes toe to toe with a fitness program at a gym.
I have a friend whose dad used to be a professional surfer. He would go over to Hawaii all of the time for contests… after all, Hawaii is the epicenter of the surfing industry. You may not have known it, but Hawaiian beaches have a very heavy local feel.
I hate to say it but when you see a celebrity that looks amazing, they actually went through a really intense fitness routine to accomplish that. There was no 6 minute ab workout or a 12 minute “body blast” that did that…
Food has such an emotional part in our life that breaking certain habits are very difficult to do. That is why they say it is harder to change one’s diet than it is to change their religion.
I highly suggest you go check out his website 
