getfitwithgabriel

[getfitwithgabriel]

Question: How does one go about organizing a Periodization Model? Well here are a few case studies so we can see what the deal is!  

1) Alana - Goal is to decrease fat mass.

Lower her body weight by 21 pounds.

Her RMR is 1516 calories.

She works out for 80 minutes a day (600 calories)

If she wants to lose 1 pound a week she has to have a daily deficit of 500 calories a day.

Daily intake of 1600 calories. Negative balance

 2) Tara - Goal is to increase Lean Body Mass.

Add 6 pounds for a bigger booty!

Her RMR is 1500 calories.

She works out for 70 minutes a day (530 calories)

If she wants to gain .65 pounds a week she has to have a surplus of 232 calories a day.

Daily intake of 2262 calories. Positive balance

 3) Cru - athletic performance.

Improve her sport performance by 15-25%

Her RMR is 1723 calories.

She works out for 90 minutes a day (725 calories)

She wants to maintain her body weight but increase performance

Daily intake of 2448 calories. Iso-caloric balance

*performance improves as the body becomes more efficient in using and storing potential energy.

  There are some staggering differences in how energy balance must be looked at depending on ones goal. Math and science are a thing! For more visit http://www.getfitwithgabriel.com/

[getfitwithgabriel]

Know what really grinds my gears?? It was an awesome episode with a guest that had much to say!

[getfitwithgabriel]

You don’t have to be great to start, but you have to start to be great! How challenging can the first step be? Perhaps the most challenging step of your life! But you don’t have to do it ALONE. Check out the group mentioned in this episode https://www.getfitwithgabriel.com/one-eight-zero.html 

[getfitwithgabriel]

Yes, it’s true, we sometimes BECOME our own greatest obstacle! But there’s a great deal that can be done to avoid these traps. https://www.getfitwithgabriel.com/one-eight-zero.html

[getfitwithgabriel]

80% of American’s fail to meet strength norms?!

According to the latest data featured in this article the vast majority of Americans not only fail to meet strength norms, there’s also a noticeable imbalance in muscle group strength as well! 

What are the implications of this latest data? Well, simply put not good. Jackie Burdine, a fitness coach of 4 years, adds, “It’s not surprising but also it’s worrisome. This can cause a lot of issues.” 

Of course, as mentioned in the video, working with a fitness professional is one of the best solutions to address this issue BUT, what can be done when you simply can’t afford to work with one??! effthadiet.com features a TON of fitness info, tools, and critical information for FREE!

For example, well balanced workouts and digital media are available with weekly updates. Check them out and avoid the issues associated with strength deficits and imbalances!

[getfitwithgabriel]

Apparently one of the best way to torch some calories is to activate some brown fat cells with cold exercise...No problem! Check out some of the latest Member Summit events! https://www.getfitwithgabriel.com/member-summit.html

https://www.yahoo.com/lifestyle/activating-brown-fat-strange-secret-150746332.html

[getfitwithgabriel]

Quick! Before the next diet craziness begins...

Before the next diet craziness gets promoted - by Gabriel Maestas

As the never ending Covid calamity continues (but seriously, it is an endemic and shall never come to a 'close') I, as well as several of my other colleagues have noticed something. Newer, trendy and potentially harmful 'diet' concepts haven't presented themselves in a while.

'Shhh!' Someone might say, 'even talking about them welcomes the bullsh$@' and while I haven't exactly been canvasing the entire internet, it does seem as tho we've heard about intermetent fasting, keto, and vegan diet concepts for years...but that's about it.

Not that diet crazes and gimmicks are new. They, just like the previous methods, have been around for a long while and haven't really helped improve the state of health and fitness overall. Some might even say they've been harmful (I say as much pretty often).

"Some thing I see all the time," says Jackie Burdine of Beastettes 4 Life, "is the terrible backslide of failed diets. It really hurts people!" And she is not witnessing isolated incidents. The only thing more synonymous with failed diets is the crushing of fitness hopes and dreams.

"Does it really have to be that way?" Jackie continues, "the answer is no, no it doesn't have to be like that. Fitness isn't a mystery! And diets aren't an 'amazing discovery' or something ridiculous like that."

Question is, how important is making fitness and health a priority right now? Well the past 365 plus days hasn't been kind to many people's health efforts. There have been marked increases in:

- Processed food consumption.

- Fast food consumption.

- Booze consumption (check out the episode)

- Increase in average BMI norms (yes this is a viable health measurement).

- Increase in risks associated with Covid complications. Article from The Guardian

So if we are looking for a 'sound' fitness / health program what are the criteria to do so? For general health and BMI management its a good idea to audit a program and make sure it fits this criteria:

1) Program includes nutrition and exercise guidelines rather than something that emphasizes singular components.

2) Nutrition guidelines should allow for at LEAST 1200 calories!

3) Nutrition guidelines allow for food from ALL food categories.

4) Nutrition guidelines DO NOT omit one or more of the primary macro nutrients fat, carbohydrates or protein.

5) Exercise guidelines should include cardiovascular and resistance training guidelines.

6) Exercise guidelines should have a multi-level protocol that doesn't throw beginners into the deep end and increase risk of injury.

7) Guidelines should emphasize that credible fitness improvements and optimal health are products of a LIFESTYLE shift and not a short term sprint.

So with all that begin said its a good time to avoid the diet pitfalls and mumbo jumbo that plagued the past hundred years, bled into the 21st century and threatens to reduce the potential for healthy, happy, and awesome fitness that so many seek!

[getfitwithgabriel]

Should I wear a clown nose during flu season??!

The other day I was watching the news and the anchors were mentioning that as this years flu season worsens, maybe its a good idea to wear a clown nose to protect oneself...

While its well known that weather 40 degrees and below can make things tougher on our bodies initial immune reactions / protective measures I TRULY believe their are other things we can do that may help us a little more than wearing a clown nose!! 

Exercise is one thing that comes to mind. For example, when we exercise in the colder weather we burn more calories as the brown fat cells in our body are activated and increase their OWN consumption of calories. Not to mention how regular exercise alone can help protect us from viral infection AND recover quicker from infections in general.

Adults who are active (according to this 12 week study) are basically 40% better protected than adults who are inactive. Compare this level of protection to most other interventions that might only improve protections some 8%.

Bottom line, don’t wear a da$! clown nose during flu season! It’s a much better idea to participate in a regular fitness program. Listen to episode about this topic.

[getfitwithgabriel]

Hiking in the clouds = amazing! gettingfitwithgabriel

[getfitwithgabriel]

Skipping meals can kill?!

According to recent study, this could be a thing...

When I first saw the article, it wasn’t really surprising even though it did seem like click bait. Skipping meals is one of the absolute top ten worst things that burden someone during their fitness journey and TORTURE fitness coaches in their quest to help!

While it’s true, skipping meals results in significantly less energy for working out, or pretty much everything, its also well known that skipping meals, such as breakfast leads to other perils. Binge eating later for one. 

So how negative is the effect of skipping meals? According to the study cited in the article, it can be significant, even racking in multi-years of early demise. How do we combat this tragedy? There are many ways that something positive can be done! 

- Avoid diets such as intermittent fasting (unless recommended by a physician) as they can lead to issues associated with both binge eating and skipped meals.

- Take advantage of free meal trackers such as myfitnesspal to encourage healthful habits.

- Work with a pro. Hey, if someone takes ownership of their goals they’re much more likely to follow through!

Eating less may sound like a good way to maintain a healthy body profile and body mass index, which often leads to the motivation to skip a few trips to the refrigerator BUT it can be a trap! The key is to eat to support health and fitness goals and recover to progress! 

[getfitwithgabriel]

Processed foods...what the he!! are they?

Probably more important, why be considerate of our use of these foods? There are about 3 zillion articles focusing on what processed foods are and why we should be careful of them BUT in the interests of saving time, here’s generally good rule: any food product from a box with more than four ingredients is classified as processed.

Does this mean we swear these foods off completely? Hell no, chocolate usually comes in a plastic wrap, a box, or package and it def has more than four ingredients! But we must certainly be careful of these items and their frequency in our food intake.

For example, too many processed foods and this is likely to occur:

You are probably thirsty, bloated, experiencing headaches, teeth are a mess, hair may be thinning, you’re tired and foggy and feel down, you can’t lose weight, you break out, your food bill is through the roof, you’re moody and have cellulite.

Well, how the fu@! do we cure this?! Here’s some tips from an article by Prevention: 

Exchange white for wheat or brown (bread, rice), minimize fried food intake, exchange common peanut butter and similar products for natural ones, buy plain yogurt and add your own fruit to it, sausage, bacon, and deli meats are super processed and can be replaced with fresh cuts of meat, limit frozen meals.

How great of a difference will this make? Well, personally I’m a fan of not being bloated and being at a healthy body weight, with good teeth and a pleasant mood, minus headaches and saving money on food as I blissfully travel through life! If you have a chance take a peek at the More Nutrition page at effthatdiet.com for a great nutrition profile! And it’s free. It could be a lot better than the alternative... 

[getfitwithgabriel]

BIG fan of the outdoors this time of year!

[getfitwithgabriel]

Nearly half??

The other day I was stumbling along the internet when I came across an article featuring an alarming title. Nearly HALF of the individuals in my age bracket have a chronic health issue of one form or another! 

As I took a closer look at the various conditions I realized MOST of the afflictions are positively affected by regular exercise! There was an important comparison between the cost of addressing the health issues NOW with exercise and healthy lifestyle, versus the increased health care costs in the future.

What struck me was not only the dollar figure but also the impact to quality of life that besets itself upon someone going through these perils. It totally bites! As a former ‘person of poor health and increased body mass index’ I know, you literally couldn’t pay me to return to the utter hell of the past lifestyle where I was 100 pounds overweight and hating life. I also know several ways people can help themselves if they may be feeling the same. 

effthatdiet.com has some REALLY valuable info and tools for free (if hiring a fitness / health coach is out of the question) and there’s always social media, where you can find unlimited ‘lets be active’ pics, posts, gifs and what’s-it’s to prompt a shift in lifestyle. Just as long as you steer clear of the evils trying to take your money for some ‘get-there quick’ scheme.

In conclusion, movement to avoid chronic illness disparities is an awesome idea, and there are all sorts of rewards. From looking better naked, to seeing some really incredible parts of the world. Good time to get moving!