Stages of Fitness

Watching others change their behaviors I see different stages they go through

-First a decision to change
-Second setting goals
-Third following through with a plan
-Lastly making it a lifestyle

The biggest issue that I notice is poeple do not really make that decision to begin with. They just go through the motions and expect miracles to happen. Getting in great shape is a challenge but anyone can do it if they make these stages a priority, find the right professionals to help, and really committ to it .

To a fit life,

Jeremy

Superior Fitness Training

There are so many beliefs on the "right" way to train. In general the "right" way depends mainly on your goals. Trust me an elite marathon runner trains different then a professional linebacker in football. But both are great athletes in their own way. With that being said I believe for most people, if not all, some variation of the Conjugate Method is best. The Conjugate Method is training different types of strength all the time. This method is best because

1. It keeps thing fresh and new all the time
2. Unlike the standard methods used you can keep improving in all areas of strength
3. You focus on all different reps, sets, weights, and tempo every day versus doing a month or more of the same reps and sets.
4. Some of the best athletes have been using this model with superior results

The only person that may benefit is absolute beginners. They just need a base of conditioning and learning first. For more information please type in Conjugate Periodization in Google.

yours in fitness,

Jeremy

Think and Get Fit

From experience there are some distinct differences between how the fit think and how the unfit think when it comes to fitness. A few examples, in no particular, order are

- the fit think differently about food
- the fit know when and how to recover from exercise
- the fit know what intense exercise entails
- the fit understand specific measurable goals
- the fit know they will reach their fitness goals not if they will

Basically, their entire psychology (when it comes to fitness) is different between the two groups. This is not to say they are unsuccessful in other areas. In fact many times they are very successful in a lots of areas. On the other hand, when you take the same person and they become more fit their lives are enhanced.

Think Fit,

Jeremy

Stressful Lives

Recently a bunch of people I know have had some very stressful situations, and I hope and pray that everything works out for them. Here is what I want to say about stress:

1. Everyone has different types of stress.
2. Always control what you can and know when you cannot control something
3. We cannot avoid stress it is how we manage it
4. Exercise reduces stress

For a medical view on stress you can go here

For tips to reduce stress go here


To your fitness and life success,

Jeremy

Published Article

The Metabolic Secret Unfolded

By Jeremy Belter

In today's world there is much confusion regarding PROPER weight loss and metabolism. The right way to lose weight is to increase your metabolism and not slow it down. In fact, when I ask people how do you increase your metabolism, I get an answer like exercise and diet. What if I told you that you can slow down your metabolic rate through this avenue? Yes without a proper nutrition and exercise program you might lose weight but you may not be increasing your long term metabolic rate. Let's discuss how to increase metabolism and avoid the yo-yo effect caused by weight loss and weight gain.

First, have you ever known someone that can eat all the time and stay lean, but someone else eats only a few times a day and gains weight? That's because one of the most important factors to increase your metabolism is gaining or at least maintaining muscle mass. What does this mean for someone who wants to lose weight? A weight loss program must entail weight training to increase or maintain a person's metabolic rate. Also, when you weight train your metabolism continues far after the session is finished and this great for long term fat loss. The best way to lose fat is to increase the muscle mass so that you can burn the fat. This leads me to my second point, nutrition.

Nutrition is so crucial to speed up your metabolic rate. The issues that come up over and over again is eating to little or eating to much, but even more important is not eating often enough. When a person eats often their hunger is controlled, the body is fueled for energy, they do not lose muscle, blood sugar levels are regulated, and when done long term fat is lost through an increase in your metabolism. But many people are not hungry every few hours so their intuition tells them to not eat. The problem is people are not hungry every two to three hours mainly because they are not used to eating this way, and because their metabolic rate has slowed and will continue to slow down. Solution - Eat every two to three hours any ways!

Thirdly is that many people believe that cardio is the only way to lose fat. When a person does cardio they will burn calories but depending on the exercise program and nutritional intake the person may not increase there metabolic rate in the long term. No it takes a holistic approach of proper strength training, proper cardio and proper nutrition to increase metabolism and to keep the weight off long term.

Finally a long term approach of consistent exercise, small but continuous nutritional changes, and incremental lifestyle changes works the best. An increase in your metabolism means that you can burn fat even while sitting around and although challenging it can be done.

Here are some tips to increasing your metabolism:

• Eat every few hours with a focus on 5 or more meals per day
• When in a rush concentrate on getting a quality meal replacement bar, shakes, or other healthy snacks
• Focus on protein (without the fat) intake along with fruits and vegetables
• Eat a healthy breakfast with carbohydrates and protein every day this starts the metabolism for the day
• Focus on getting stronger through weight training
• Understand that losing weight through increased metabolism takes time, hard work, dedication, and planning
• Do not diet because dieting leads to a decreased metabolic rate instead focus on healthy nutritional and exercise changes

You can change your metabolism as you can see from the facts outlined above. Increasing your metabolism takes consistency, focus and a commitment to nutritional and lifestyle changes. This is a lifestyle not a diet!

http://www.fitness-nutrition-weightloss.com/the-metabolic-secret-unfolded.html is where the article is published

The Science of Fitness

Last night my wife and I watched Sports Science. A show I highly recommend to anyone wanting to learn about the human body. This particular episode was "the worlds strongest men" They did amazing things but ironically their bodies showed little stress. Here are some examples:

1. A man was pulling a semi and his breathing was constant. His heart rate did not sky rocket. You and I know that when we carry something heavy are heart rate sky rockets but his did not because of his conditioning.

2. One guy broke cement with his head and there was very little to no impact to his brain. Both men and women lose bone density as we age if we do not do weight bearing activities. On the other hand, if we do we can increase bone density at any age so start now.

3. In almost all cases it looked so easy for them and in one case a nail accidentally went through one man's hand and he did not appear hurt. This shows his pain tolerance but for us it reminds us to use proper form and to gradually increase intensity. Many people do not know when to increase intensity without getting hurt.

4. Most people would sustain serious or life threatening injuries. Again lifting weights improves are abilities to withstand everyday demands.


How is the possible?

1. With consistent training these participants have increased their bone density even in the skull. Their bones become less likely to break. As we age the best way to increase and maintain bone density is through consistent and incremental improvements in weight bearing activities.

2. With consistent training their muscles become powerful, strong and improve functionality. Most people cannot get to these levels nor would they want to. On the other hand, everyone can function day to day and improve their bodies.

3. Your body and mind adapt to what is done with it. So exercise both the mind and body and push yourselves so that quality of life remains great.

How does this relate to me?

1. Training improves conditioning and strength.

2. Training improves functionality.

3. Training improves bone density.

Obviously these men have been training for years at the highest levels, but everyone can learn from them. No matter who you are, you can improve your functional strength. You can improve for the future so you can have a higher quality of life even into old age. Finally, remember now is the best time to start.

To your fitness,

Jeremy

Nutrition Software

Dieting does not work and so many clients ask me

What can I eat?
How often should I eat?
How many calories do I eat?

I used to give general ideas and guidelines but now....Well now I have the answer for you! I can give you a menu for up to 30 days to help you look better. The menu will tell you exactly what foods to eat and in what quantities and it will be all planned out for you. If there is any interest please email me

To a fit and healthy life,

Jeremy

The Fitness Triangle

Many people want to get healthy and fit and they start out with a vengeance. Then some start to slide and unfortunately give up. First off make sure you talk with a fitness professional or whoever you are working with so they can help you stay on track.

Secondly, make sure you are taking a look at the Fitness Triangle. The Fitness Triangle involves weight training, cardiovascular training, and nutrition. That is it a simple formula to understand but more challenging to follow.

All three components are needed for a great exercise program. Inevitably, when I have someone look back they are lacking in one or more areas of the Fitness Triangle.

To your health and fitness,

Jeremy

What to expect in my blogs

My main objective is to motivate, encourage, and help as many people as possible become more fit and healthy. Being fit means different results for different people. For example it can mean strength, it can mean cardiovascular endurance and for some it can mean decreasing body fat. One example is the difference between sprinters and marathon runners. Both are fit in their own ways! For some that means losing weight and decreasing body fat, for others it might involve a higher vertical jump and more explosiveness, still others it it might involve making it through a marathon. Regardless of your fitness goals I hope these posts will teach you the truth from my experience, education, and research.

To a fit and healthy life,

Jeremy

Transformations

Being a fitness professional there are three main reasons I see why people fail to change their bodies

1. Not changing their nutritional lifestyle. Remember lifestyle changes can take time and for some it comes much faster than others, but always focus on your goal.

2. Not pushing and challenging themselves in their workouts. If you have been walking for years and not seeing the results you want then you must increase intensity levels!

3. Not believing you can change and not making a commitment to change.

So Jeremy what can I do?

Learn about nutrition, seek out those that can help including fitness professionals, nutrition professionals, and anybody else that can help. Make a commitment that you will stick with this new lifestyle but if you slip up then start again tomorrow. Learn how to set goals and do not let anyone stop you from these goals. Find those that support you and learn from them.

Yours in fitness

Jeremy