Tag Archives: Weight Loss
Change Requires CHANGE
“Insanity: doing the same thing over and over again and expecting different results.”- Albert Einstein
Many people come to me because they want to make a change in their life. Whether it be weight loss or becoming a better athlete, change is required. If your goal is weight loss, you’ve got to make changes. Big ones. Probably the thing I see most often are people who come in and think that because they workout one time per week and don’t change their eating habits, they will get results. Sorry, it’s not happening. Actually, we’ve taken away the one time per week training option all together. I now only take on serious clients who are ready to make changes. Dr. Robert Adkins (of Adkins Diet Fame) once said, “You became overweight because you did something unbalanced. It should stand to reason that you will have to do something unbalanced to lose the weight.” Basically, he’s saying that you sat around and ate too much and that’s why you gained weight. Why does it surprise you that you’ll have to do the opposite of that to lose the weight? Change is hard for many people, but if its worth it for you, you’ll do it. Like the video below says, if you want to be successful, you need to want it worse that you want to breath. Are you willing to make those changes? |
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Posted in Blog
Tagged Avon, Indiana, Indianapolis, Jason Nunn, Motivation, Nunn's Performance Training, Speed, Strength, Weight Loss
1 Comment
New Addition To The Site: Exercise Library – Glute Ham Raise(DIY version)
In an ongoing effort to offer quality content on this site, I’ve decided to add an Exercise Library catagory. The Exercise Library will be updated periodically with video demonstrations, brief describtions, and tips on how to implement the exercise in your training program.
The first exercise in the library will be the poor man’s glute ham raise. Glute ham raises are an excellent exercise to develop the muscles of the glutes, hamstrings, and low back. I like them because they are a knee dominant way of hitting those muscle groups versus hip dominant exercises like RDL’s and Goodmorinings. Add these in as an assistance exercise to your deadlifts and squats. A typicall rep range for these is 5 x 10 or 4 x 12.
I use the term “poor man’s” because I do them without the use of an actual GHR. Here is what I do:
Posted in Blog, Exercise Library
Tagged Avon, Deadlift, Indianapolis, Jason Nunn, Personal Training, Speed, Strength, Weight Loss
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A Couple Interesting Fat Loss Tips
The last few months I’ve come across some articles that have
changed how I thought about fat-loss. I’m guessing a lot of you if you were to
tell a friend how to lose weight you’d probably give the simple, “eat less and
do more cardio.” Well, that sounds easy enough, but doing too much of those can
actually be counter productive in the fat-loss game.
If you eat too little and practically starve yourself (under about
1,000 calories a day) your body will actually start to store more fat. Our
bodies are very, very good at adapting. When we eat less, it adapts and “holds
on” or stores all the extra calories (energy to our body) that it can to
“survive.” What do extra calories store as? You guessed it, fat. If you consume
too few of calories, your body may actually store fat, instead of getting rid
of it.
Posted in Blog
Tagged Avon, Being Awesome, Conditioning, Indiana, Indianapolis, Jeff McDole, Long Slow Distance, nutrition, Speed, Weight Loss
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4 Things I’ve Learned About Training in 8 Months
1. Good Trainers Care
Good trainers genuinely care about helping people live better, healthier lives. They really want to help their clients reach their goals. I can imagine that most good trainers are competitive and see that helping their clients reach goals is a challenge. If a client of mine is not making the progress they want to be making, I can guarantee that I will work to find out what to do to get them there. A lot of the other good trainers I’ve followed and/or talked to seem to have the same mind set.
If you have a trainer or are thinking about getting one, don’t be afraid to ask them why they train people. If their answer is a) to make money or b) because I enjoy training myself, you should probably look elsewhere for multiple reasons which Jason has touched on many times! Most specifically, they’re probably a trainer listed here! Your trainer should have some kind of answer that relates to wanting to help people and bring world peace. Okay, maybe not the latter but they should be ambitious and at least seem excited and willing to help!
This is Why You’re Fat
“I don’t know why I can’t lose weight!”
This is something that I hear from people all the time. Here are a few of the reasons why you may not be making progress towards your weight loss goal.
You eat too much
When my clients first come in, one of the first things I have many of them do is start journaling their food. Most of them don’t realize they’re eating as much as they are. Actually, most of them underestimate how much they are eating by about 20%. It doesn’t sound like much, but when it comes to fat loss, every little bit helps.
You aren’t counting the Calories you drink.
A 22oz bottle of Coke has 280 Calories. That’s about 13 Calories per ounce. How many ounces are in that Big Gulp again?
New Year’s Resolutions
“Success is not final. Failure is not fatal. It is the courage to continue that counts.” – Winston Churchill
“Set your goals high and don’t stop till you get there” – Bo Jackson
It’s new year’s resolution time and I couldn’t be any busier. Everyone has there new found fitness spirit and is ready to shed those unwanted holiday pounds.
However, when I ask these new people what they want from their fitness program, the typical response is, “I just want to get in shape” or “I just want to lose a few pounds”. While these goals are very commendable, they aren’t very SMART. SMART is an acronym that gets thrown around very frequently in the personal improvement circles but it rarely gets used in the fitness realm. SMART stands for:
How to go on Vacation and Still Keep Making Progress With Your Goals
That’s right. I’m on vacation, but I’m still keeping on track with my goal of maintaining my strength while losing about ten pounds. I think it’s a common misconception that people have to blow their diet and exercise programs just because they go on vacation. Here’s some tips for having a fun vacation while still getting results.
1. EAT!!! – If you’re like me, you like to go places near water. So, wherever there’s water, there’s fish. Fish are great sources of omega 3 fatty acids and are typically low in fat. Get the grilled salmon. Stay away from the fried catfish.
2. Be active – Nothing is more relaxing than walking along the beach. My wife and I have walked the beach every morning. Besides walking the beach, go swimming, snorkeling, hiking, ect. You get the point. Get moving! What suprises me is when I see people staying in the same area as me sitting around watching television. You can do that at home!
Eat This, Not That
Most of my adult fitness come to me because they are unhappy about their appearance or their current health status. Mainly, they come to me because they want to lose weight. The first thing I tell them is that you can’t out train a bad diet. It doesn’t matter how hard we work in the gym, if you aren’t eating right, you won’t lose weight. So, the inevitable question always comes up. “What about eating out?” Believe it or not, you can eat out and still stay on track with your weight loss goals. You just have to be aware of what you’re putting in your mouth. For this blog, we’re going to look at what to eat and what NOT to eat.
Don’t Eat This:
The Subway six inch tuna packs 520 calories with over 30g of fat.
More Women Lifting Weights!
Andrea lost 14 pounds of fat, gained 4 pounds of muscle, increased her bone density, and lowered her cholesterol. Check it out!
Who Are The Real “Biggest Losers”?
Yep. It’s that time again. It’s Biggest Loser time on NBC. This show has been quite disturbing to me for quite some time now. Honestly, the only reason I know it’s still on is everyone’s facebook posts saying, “OMG, Biggest Loser!” I’ve grown quite tired of trainers Mother F#$%ing their trainees ad nausium while the trainees resort to unhealthy and unethical means of losing double digit amounts of pounds of bodyweight per week.
I know, I know. People claim that this show is motivating. My response is “Really!? What’s so motivating about unhealthy weight loss?”
- per Season One Winner Ryan Benson
“What I now know is that the show was just a quick fix for me. …I wanted to win so bad that the last ten days before the final weigh-in I didn’t eat one piece of solid food! If you’ve heard of “The Master Cleanse” that’s what I did. Its basically drinking lemonade made with water, fresh squeezed lemon juice, pure maple syrup, and cayenne pepper. The rules of the show said we couldn’t use any weight-loss drugs, well I didn’t take any drugs, I just starved myself!
