TrainingWithTonya Member

You can sit in your living room and do punching drills and get a great cardio workout. The other suggestions are all great too, but when I had a broken toe and torn ligaments in my ankle and had to have knee surgery, punching drills were my go to exercise to keep my cardio up. Warning, though, anytime you add arm movement…

A pound is a pound is a pound. But it is true that 1 pound of muscle takes up less space then 1 pound of fat. In order to get my clients to understand the difference I compare fat to tennis balls and muscle to super balls (you know those little balls that bounce all over the place). It's not an exact replica of the…

Based on the metabolic systems used, you'll burn more fat from your cardio if you do it immediately after strength training.

My husband is 6'3" and 295 so I am all the time looking for clothes for him that aren't outrageously priced because of having to fit his broad shoulders and tall frame. I get most of his from Ross, just because they are so much better priced.

Stability ball Bosu Kettlebells Weight bench

They work on the presumption that your heart rate is linearly related to your calorie burn, which is only true for steady state cardio. It then takes your average heart rate and the other information you put in (age, gender, fitness level, weight, etc) and put it all into a formula to estimate a calorie burn. They are…

Call your local university and ask for their exercise physiology or exercise science department. Our program has had a BodPod for years and just got a DEXA the semester I graduated. We didn't get many requests from outside the university to do a body fat assessment, but when we did, we did them for free for anyone willing…

Assuming you want your workouts to be about two hours, you want to pick an activity that is 7 METs to get a 1000 Calorie burn from your workouts. Or if you want your workouts to only last 1 hour, then you need to up the intensity to 14 METs to get a 1000 calorie burn. Here's a METs compendium so you can find an exercise…

Heart rate monitors are not designed to estimate calorie burns from weight training because the formula they use to determine calorie burns is based on average STEADY STATE heart rate. With weight training, you don't have a steady state heart rate. The heart rate will drastically go up and down, with it primarily being…

With an untrained person using the calipers (IE: using them on yourself instead of having a certified or degreed trainer doing the measurements), they are not as accurate as bioelectrical impedance via the Omron because the user isn't trained in the proper pressure to apply for measurements. Also, the Accu-Measure formula…

When I'm in the middle of a bulking phase and trying to build as much muscle as possible, I will get up in the middle of the night and eat. When you go more then 4 hours without eating, cortisol levels rise which tell the body that muscle isn't necessary to keep and fat is, so the body wants to store more fat with elevated…

In my Advanced Dietary Therapy class, we were taught that a low carb diet puts too much emphasis on protein and fat. Because of the increased risk of heart and kidney diseases in diabetics, eating too much protein and fat can be risky for other conditions. Therefore, we were taught to use a 45% carb, 30% protein, and 25%…

I eat 70% carbs and lost 15% body fat last year. The secret to a high carb plan is your workout. If you aren't doing the types of exercise that need the carbs for fuel, then you will store them as fat because you can store anything as fat if you aren't using it for something else. Make sure you're doing a mix of high…

Do you have the MFP app? If so, just search the strength database for the machines you have at the gym to be able to log them on your phone while you're working out. As for getting started, ask the gym if they have a free training session for new members. If so, they can show you how to use the machines. If you want to…

If you've been cutting your carbs and then eat sugar, you're going to store that sugar as glycogen to fuel your workouts later. Its the basic principle of carb loading before a race or big event. You haven't gained fat at all. It's simply the body doing its job to store what it needs to fuel your workouts. When it stores…

Check your blood pressure. Exercise will increase blood pressure while you are doing it and it will take time to come back to normal. Over time, exercise will cause decreases in resting blood pressure, but will still have elevating effects on exercising blood pressure it just won't be as elevated after getting use to a…

Decline Bench Press. You won't actually train the breast tissue as it is mostly fat and milk ducts, but you can build size in the pectoral muscles with an emphasis on the lower angle and lift up the breast tissue that lays on top of it. Go as heavy as you can for 2-3 sets of 8-10 reps to hypertrophy the pectoral muscles…

Why don't you just start training with him for the marathon? You don't have to actually run the marathon or even do the super long runs with him, but just start training to be able to. Then you'll need more carbs and won't have to have two different eating plans. ;-)

Oh, and if you go and watch a replay of the most recent Olympia Female Figure division, you will see that there are several women there who are about 50. It's because of them that I set my most recent goal of competing and making the Olympia by the time I'm 50. Heck, I won't mind making that goal after 50 either! LOL

I once had a 72 year old woman come to me at the gym and ask me to train her for a new sport she wanted to try. She had never been in a gym before but was bored sitting at home since her husband died and had seen this sport on television that she wanted to try. Sitting across the desk from a 72 year old woman who had never…

Most of the certifications I've taken have said to work according to your goals, with a brief warm up and then the type of training that needs the most focus first. However, National Strength and Conditioning Association Certified Strength and Conditioning Specialist materials recommend to train based on the metabolic…

Kickboxing. Preferably with a heavy bag.

This is one of the reasons I hate "trainers" at gyms. (And I can say that because I've been one for 16 years! :tongue: ) There's no requirement for degrees or certifications for someone to call themselves a trainer. I found that out the hard way when I hired my first trainer. He wasn't certified or educated in any way. So…

My suggestion would be to ask his credentials for working with someone with your limitations. Most personal training certifications do NOT cover special populations and only technically allow them to work with apparently healthy individuals and not with people with previous major injury, illness, or disease. There are some…

Venus (www.venus.com) is my favorite.

The first lactate threshold was estimated based on the respiratory exchange ratio, which is an estimation of substrate usage based on the ratio of VCO2/VO2. At 0.7 the primary substrate is fat and at 1.0 the primary substrate is carbohydrate. Therefore, an RER of 1.0 is the lactate threshold because it is where the body is…

True, the formulas could be completely wrong. But, at least the ACSM will site the research where their formulas were derived and will give you the formulas to determine your own numbers. Not so of heart rate monitor manufacturers who site them as "proprietary". Proprietary is suppose to mean that it is their own special…

BMR--1842 kcal TDEE--2763 kcal + Exercise Calories Goal Set at 2763, but I eat between 2211 and 2763 on days I don't exercise. After adding exercise calories, I multiply by 80% to get my minimum Calorie intake.

I'm currently 5'6" and 195 and in an 8/10. When I was 160ish, I was in a 4/6. But I'm only ~15% body fat, so I'm 165ish of lean body mass from all of the weight training I do. ETA, I'm also V shaped. I have broad shoulders and am big busted, which is where I carry all my body fat, so the pants size is smaller then the…

It's been almost 6 years since I had my ablation. No periods ever since. However, last year I did have some issues and had to have another laparoscopy for endometriosis and adenomyosis. So, yes, you can still have those problems after the ablation. Honestly, though, I know how to control mine and don't have any problems…