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You don’t have to live in Fort Lee, NJ, to know that your lifestyle makes a difference whether you live longer or not. Whether it’s eating healthier, getting adequate sleep and hydration or participating in a program of regular exercise they all increase your potential lifespan by reducing the risk of serious illnesses or conditions. Man was created to move and only the fittest survived. Today, because of poor eating habits and lack of exercise, we see an increased risk of heart disease, diabetes and an epidemic of obesity.

You’ll rust out before you wear out.

When you exercise, it stimulates the creation of stem cells that replace the old cells in your body. It also helps lubricate joints and keeps muscles flexible, to help avoid injury. Exercise aids your digestive process, including improving the microbiome in your gut. Those microbes perform many of the tasks necessary to the body and even affect your mood. One study, conducted by the Cleveland Clinic and New York School of Medicine, found that obesity was the major cause for loss of life-years in the US. It was closely followed by smoking and tobacco use, high blood pressure and diabetes. You’ll note the last two are also linked to obesity.

Exercise helps protect the cells.

Besides building new cells, exercise also helps protect the old ones. Exercise also lengthens the telomeres. Telomeres protect the chromosomes and help keep them from unraveling. They act like aglets, those plastic tips on shoelaces, which keep the laces from fraying. The more you exercise, the longer the telomeres are. They wear away first, keeping the chromosome intact.

No matter what your age or your physical condition, you can exercise.

Even people who are bed bound can exercise. It’s good therapy and can keep muscles more supple. If you have a serious condition, like heart disease or cancer, the right type of exercise can help you. It provides benefits that include reduced side effects of treatment and improved results, reduced fatigue, improved attitude and faster recovery. People with painful conditions, like arthritis or back pain, will probably benefit from exercise. You’ll find most life threatening conditions improve with the right program of exercise added to treatment.

• You can start a program of exercise at any age but start slowly if you’ve been a couch potato most of your life. One study in Australia found that walking 10K steps a day lowered mortality risk by 40%.
• No matter what your age, your body continues to create stem cells that can replace any type of cell in the body. They’re often used to repair joints and many doctors suggest exercise to boost their creation.
• Exercise helps boost the creation of nitric oxide, which makes the blood vessels relax, so they expand. That helps lower blood pressure.
• Even mental health can be improved with exercise. It not only can reduce the potential for depression and anxiety, it also can keep the brain functioning better and is often used with Alzheimer’s and dementia patients.

For more information, contact us today at VIP Fitness Center

You may be burning tons of calories and eating healthily, but still have layers of fat around your middle. Most people focus on losing weight, when they should be focusing on losing fat. There are a myriad of myths about losing fat that you’ll hear when you’re trying to shed that extra fat around your belly. It’s hard enough to get into shape, but the misinformation makes it even more difficult.

One popular myth is that aerobic exercise is the best for losing fat.

Aerobic exercise, like running, is exceptional for burning calories, but not necessarily good for fat burning. When you run, you do burn tons of calories, but the body takes those calories from both fat and lean muscle mass. The less muscle mass you have, the fewer calories you burn, since muscle tissue requires more calories for maintenance than fat tissue does. If fat burning is at the top of your list, do strength training workouts. They not only burn a lot of calories, but they also help build muscle mass, while burning calories from fat.

A starvation diet will help you lose fat is another myth.

Again, you’ll be using calories from lean muscle mass as well as from fat tissues. That loss of muscle mass makes weight loss more difficult. Your body also has a built in survival mechanism, where it slows the metabolism and goes into starvation mode when it isn’t receiving enough calories for an extended period. That also makes it harder to lose both weight and fat. You need both a program of regular exercise and a healthy diet that’s lower in calories, but not at starvation mode.

If you steer clear of all types of fat, you’ve fallen for another fat loss myth.

You need healthy fat for a number of reasons. Ironically, it’s necessary for burning fat! Food manufacturers look for ways to sell more product, it’s part of being in business. Some offer fat free options. You might not understand how that can be bad, but it is. Food tastes different when fat is removed. To make it more flavorful, they add sugar. Often the healthy fat the food contained was better for fat loss, than the reworked version that’s loaded with sugar and other carbs.

• You think the more hours you’re active, the more calories you burn, so you don’t get enough sleep. When you lack sleep, it creates a hormonal imbalance, reducing leptin, the hormone that makes you feel full and increasing ghrelin, the one that makes you hungry, so you eat more.
• You believe all you need is to workout regularly to lose weight. Sad, but true, you can’t out-exercise a bad diet. It takes both diet and exercise.
• You don’t count what you drink into consideration. Whether it’s a sugary drink, a latte with the works or a beer with the gang, it all adds calories and can lead to slower fat loss. Even artificially sweetened drinks can put fat on around the middle.
• You may believe the myth that working out at a specific time will help burn fat. The truth is, no matter when you workout, it’s good. You should have a specified workout time that you know you’ll be able to do consistently.

For more information, contact us today at VIP Fitness Center

If you’re going workout like a Navy SEAL, you have to be in shape first. Just getting a chance to become a SEAL is pretty tough. You need to be at peak performance to pass the entrance requirements. The official list of requirements includes: 500 yards of swimming the sidestroke/breaststroke within 12 minutes 30 seconds, a 10-minute rest, 50 push-ups in 2 minutes then a 2-minute rest, 50 sit-ups in 2 minutes then a 2-minute rest, 10 pull-ups and finally a mile and a half run in 10 minutes. Those are the bare minimum requirements, but faster times and more repetitions are required to be truly competitive for the few openings for the training.

The training to get accepted is grueling.

The training for the Navy SEALS requires both physical and mental toughness. They are required to go beyond the point where most people would quit because of pain. Their life or the life of their fellow SEALs may depend on it. Their workouts use not only body weight, but also their rucksack, which is carried on their back while they do bodyweight exercises and run. That extra weight make pull-ups, push-ups and other calisthenics more difficult.

What is the 26-week training program to prepare for the test for the SEAL Program?

There is training to help the Seal hopefuls prepare for the Entrance Exam. It requires a variety of different types of training. Each week a moderate long distance run and swim are required, plus a continuous high intensity run and swim. Interval workouts are used in both swimming and running, as well. Every week, 4-5 calisthenic and core exercise routines are completed, 4-6 strength training sessions, a daily flexibility training session and injury prevention exercises. It’s a grueling schedule, just to train for the entrance exam.

Not everyone wants to be or can be a Navy SEAL.

You don’t have to want to serve as a SEAL to benefit from the type of training they do. It’s hard and made to build mental toughness, pushing beyond exhaustion and pain. Each person has his or her own level of fitness and mental block that prevents them from achieving their best. Modifying the SEAL’s fitness program to match your level of fitness and pushing harder to achieve more each time should be your goal if you want to workout like a Navy SEAL.

Every Navy SEAL’s training includes push-ups, pull-ups, distance swimming, distance running, sit-ups and hiking or running trails carrying a heavy weight in a backpack.

While the candidates for SEAL training workout several times a day, every day of the week, that’s not necessarily recommended for everyone. Taking a day off of intense workouts and doing active recovery, like walking, may be best for you.

Always consult your health care professional before beginning a program of exercise, particularly one as rigorous as the SEAL training. Always track your workouts to ensure you’re reaching your goals.

At VIP Fitness Center, we may not make you workout like a Navy Seal, but you’ll get a workout that’s designed for your needs and tough enough to get results. We also help you learn how to eat healthier, since good nutrition is mandatory for good results.

At VIP 1 to1 Fitness in Fort Lee, New Jersey, we create personalized programs and follow your progress, helping you every step of the way. However, people often ask generalized questions, and one of the most common is “If you could only recommend one exercise that would provide the most benefit for the whole body, what would it be?” The answer is easy, I’d suggest burpees. The exercise was originally created by Dr. Royal H. Burpee, as a test for total body fitness of inactive individuals.

What is a burpee?

Dr. Burpee’s original burpee was easier than it is today. It consisted of five steps. Step 1. Squat down and put both hands on the floor in front of you. Step 2. Push your feet backward to plank position. Step 3. Bring your feet back to starting position. Step 4. Stand up again. Step 5. Repeat. Today burpees have changed a bit and become more difficult. It’s now seven steps and a lot tougher. Step 1. Squat. Step 2. Do a plank. Step 3. Do a push-up. Step 4. Jump your feet back. Step 5. Squat. Step 6. Jump. Step 7. Repeat.

Burpees use all large muscle groups.

One thing that makes burpees so effective is that it uses all major muscle groups. It’s extremely helpful if you’re trying to get into shape and if you speed up a succession of burpees, helpful in getting your fitter and keeping you fit. They’re not easy, but you can do them anywhere and since they work so many muscle groups, can be the basis for your workout when you’re short on time. You’ll work your core muscles, glutes, quads, shoulders, calves, chest and triceps. It also provides a good cardio workout.

If you’re out of shape, start slowly.

You can revert to the original burpee if you’re completely out of shape. It’s better to error on the side of safety. Once you’ve conquered those, add the other steps of the modern version. The military first used burpees to see if recruits were in shape. Later they modified it to the more difficult version during WWII as part of the training regimen. Most trainers use the more difficult military version.

• Burpees also provide flexibility and balance training, besides building strength and endurance. The squatting and thrusting movements help improve flexibility and balance.
• Burpees can help lower blood pressure. Large muscle groups are worked during burpees, which causes the body to create nitric oxide. That causes vessels to dilate and lowers blood pressure, which reduces the risk of heart attack and stroke.
• Burpees is a fat burning hero. They’re hard and will make you sweat. You may love them or hate them, but one thing is certain, burpees will help you lose weight. They’re demanding and use a lot of calories.
• No matter what type of exercise program you start, always check with your health care professional first to see if you may have any conditions that it might affect. In most cases, they’ll wholeheartedly approve.

For more information, contact us today at VIP Fitness Center

One reason people love to come to V.I.P. 1To 1 Fitness Center in Fort Lee, NJ, is that we help them stay motivated, so they can reach their goals. Two of the biggest roadblocks to fitness are getting started and staying motivated. If you’re reading an article on staying motivated, you’ve probably accomplished step one. Staying motivated is tough, especially after the initial determination wears off and before there are results. It’s hardest to stay motivated after the first session right up until you see results, which can take a month or two.

Push yourself, but don’t overdo it.

One reason people quit after the first day or week is that they really hurt. That can come from pushing yourself too hard. More is not always better. For instance, you need to rest muscle groups between 48 and 72 hours after doing strength training. It’s counterproductive to do an intense workout for the same group every day. It doesn’t give the muscles time to heal from the micro tears caused by the workout. Pushing too hard can cause injury and pain later, depleting motivation. Focus more on form initially, rather than reps and sets.

Don’t constantly weigh yourself or take your measurements.

You need to be held accountable and that can be done once or twice a week. Take measurements and weigh in at the same time every week. I’ve talked to clients who weigh themselves several times a day. It’s just not productive. Your body weight fluctuates throughout the day and it can be quite deceiving and even depressing. It can destroy your motivation. It’s especially true if you’re just beginning, when physical changes can take a month or more.

Elevate your workout to appointment status.

For some reason, people feel that other things are more important than staying fit. They put off exercise until they have time that day, but as the day progresses, that window of time never occurs. Make your appointment with fitness important. Schedule it as you would any appointment, even if you’re working out at home. Once it’s on your calendar, don’t cancel it to put in something else.

• Set goals. You should be able to measure them and have a time to complete them. Then, break those goals down to smaller goals you can achieve quicker. Track your progress weekly.
• When you schedule your workouts, make sure you schedule them at the same time every time. Doing your workout at a consistent time helps it becomes a habit and habits are harder to break.
• Track your workout, not just your results. Have a list of exercises, including number of repetitions and sets. Having the list in front of you can help speed the workout and avoid wasted time. When your workout is more efficient, you’ll be more motivated.
• Take care of your body in other ways, too. Make sure you eat healthy, stay hydrated and get adequate sleep. If you don’t eat healthy, you won’t see the progress you want. Sleep and hydration can boost your energy and help keep you motivated.

For more information, contact us today at VIP Fitness Center