martyluna’s BodyBlog

I was looking at my last post and realized I’ve not said anything for a while. Well, I made the fitness certification pay off and now work as a certified trainer. It’s rewarding!!!!!!!! Most of the folks I get to work with are first-timers and I conduct initial fitness consultations. The motivations are there (in most) and it’s usually the same thing: I want to lose weight. You know folks, we really don’t "lose" the weight if we’re doing it right. Yes, some, but they are living "by-the-scale." THE SCALE LIES. Live by the exchange of fat for lean muscle. Don’t use the scale, use an index that measures lean muscle to body fat. We are not all genetically "gifted." Understand the goals and differences you have with others, and you’ll make the gains (loss of fat vs. lean, beautiful muscle) that you desire. Press on Brothers and Sisters!

The Special Olympics of Wyoming Area III Summer Games are being held this weekend - April 24-25 - in Cheyenne. My powerlifters are fired up with gold, silver and bronze in their eyes. If I get the chance (it may be slim when you’re coaching) I’m going to snap some photos and get some stats posted here. What a unique opportunity to meet some of the most dedicated individuals to their sport. Cheer ‘em on!

Press on Brothers and Sisters!

Metabolism is a combination of physical and chemical processes called anabolism and catabolism. Anabolism is the constructive phase of metabolism in which body cells synthesize proteins, carbohydrates and fats for growth and repair. Catabolism is the destructive phase of metabolism in which complex substances are broken down into simpler compounds producing energy which is essential for the proper functioning of body cells. Together, these processes distribute nutrients which are absorbed into the blood after digestion. Many weight loss programs call for the reductiion of caloric intake to be effective. Not always the case! For everyone on this site, caloric intake is essential in muscle building and - most important - lean muscle building. Without the proper ratio of proteins, carbohydrates and fats, growth and repair cannot take place.

In weight loss, metabolism is everything. Without the proper amount of calories and in the correct ratios, the body will burn the muscle you have been striving to build. What I’m trying to say - obviously in a long, drawn out manner - is know your metabolic rate and consume the proper nutrition to burn the fat, and build muscle.

Knowing your Basil Metabolic Rate (BMR) is essential in getting you started. BMR is simply the number of calories you need to consume daily when not active - what you need to stay alive. From the point of determing BMR, you can now figure the number of calories you need when you’re active. There are different formulas available (many on the WEB), but the one I like to use is simply this:

Women: BMR = 655 + (4.35 X weight in pounds) + (4.7 X height in inches) - (4.7 X age in years)

Men: BMR = 66 + (6.23 X weight in pounds) + (12.7 X height in inches) - (6.8 X age in years)

It’s a simple BMR formula for your use. Bodybuilding.com provides many more articles on increasing metabolism, proper distribution of carbs, proteins and fats and how to get the best balance based on your metabolism.

Use ‘em!

Press on Brothers and Sisters.

It was a 70’s craze, and it WORKED! High Intensity Training (HIT) is making a come back. I’m trying it - Heavy weights, low reps, two to three days of the week in the gym. Builds great muscle. Hey look, sometimes you just experiment. Not everyone is genetically built large so some of us have to really change up the routines. Need to keep challenging the muscle fibers, bust ‘em up, and make ‘em grow!  In Texas this week - I make it down here at least once a month. The gym in the motel… SUCKS! But you know, you do with what you have available. Old school thoughts, I know. Press on brothers and sisters. Eat right, train right, sleep right, LIVE RIGHT!

Anything we can do to help you? GLADIATOR BODYWORKS - WYOMING - COLORADO 

Check our website: http://freewebs.com/gladiatorbodyworks

Marty

Feel free to leave posts. I started back in the gym just before Christmas (2008). I’ve been going back to school and also studying for a second Personal Fitness Trainer Cerification (ACE). Don’t know where last spring and summer (for that matter fall) went, but my card said I hadn’t been in the gym since February 2008. Cards lie though. I’m back at it, had to start slow but have picked up momentum. I went from 13% body fat just before Thanksgiving and sporting 6% now. I’m psyched again and looking to get some clients to train. My son and I operate Gladiator Bodyworks, Personal Fitness Trainers and Nutrition Specialists. We started in 2006 and have been slowly (I do mean slowly) gaining some momentum. Take a look! http://freewebs.com/gladiatorbodyworks

It has been a passion and a thrill to help those who need it. Many of us think we don’t need it, but that little boost of confidence, that special push a trainer can give will maybe, just maybe, help bust a plateau. My Special Olympics athletes will be fired up soon and we’ll take State again. Press on brothers and sisters.

Marty