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September, 2013 | Jay Floyd Fitness

Archive for September 2013

Spot Reduction

Spot Reduction

Spot Reduction

Spot Reduction

Can you imagine a 500 lb man with ripped abs?  I found a couple of images online but I won’t post them here.  It’s nasty.  There have been a lot of questions lately about the issue.  It seems to come up every few years.  I don’t know how I ran across it this morning but I did.  Although I’m not a medical expert, I have been around the block a couple of times.  I have never seen a fat person with abs.  There have even been studies that have verified that spot reduction is not possible.

It IS possible to gain muscle and tone areas of the body while staying overweight.  I have heard the analogy that losing fat is like draining a pool.  As you drain it, from the deep end, the shallow end appears but there is still a great deal of water in the deep end.  With more draining, eventually more and more of the sides, and eventually, the bottom of the pool will appear.  It’s much the same way with our bodies.  They were designed to hold onto fat in the case that food stores become less plentiful.  Also, men and women typically carry weight in different ways and in different areas.  Men tend to hold onto fat around their abdomen and women tend to hold onto it around their hips and thighs.  Of course, we are all different and have different genetics and lifestyles but in general that is the way it is.  So, women typically want to get rid of “thunder thighs” and big hips while men want to get rid of the “beer belly”.

The good news is, you can do it.  The bad news is, it will take time.  However, it won’t take as much time to take it off as it did to put it on.  Spot reduction is a myth in general.  Suppose a man wants to lose that beer belly.  He gets up and does a ton of crunches every morning.  His abs will develop and get stronger but the fat will not necessarily go away, especially not as fast as he wants it to.  As the muscles get bigger, they will actually push the fat further out so that “beer belly” may actually increase.  The body will grab fat from where it wants it to come from.  One molecule may come from the tip of the nose, one from the end of the big toe, one from the right shoulder blade and a couple from the belly.  In general, the first place the body stores fat is the last place it comes off.  So, doing all those crunches will likely push the belly out further and make your face thinner.  It just simply isn’t possible to “spot reduce”.

Spot Reduction – What is the Answer?

Spot Reduction

Spot Reduction

There are some areas of the body that have less amounts of fat.  The arms and in some cases, the legs, have thinner layers of fat, especially when a person is not morbidly obese.  It is possible to work those areas of the body and tone and make them larger and some fat may disappear from those areas, giving the appearance of spot reduction.  But, it is not spot reduction.  It is simply the body shedding fat where it went on last.  That is why someone who is overweight or fat can have big well developed arms and yet have that “beer belly”.  Over time, the body will shed that fat in the areas where it is not wanted but will only do it with good nutrition and consistent exercise.

The exercise that is best suited for fat burning over a period of time consists of three elements.

HIIT – High Intensity Interval Training.   It consists basically of revving the body and heart rate up and letting it recover somewhat during the exercise regimen.  That is obviously the interval part and the High Intensity part of it speaks for itself.  Just be careful not to get injured doing the Intensity portion of it.

Resistance – This one is obvious.  Muscle burns fat.  Muscle just sitting there takes energy to maintain itself.  If not maintained, it will eventually go away but in the meantime, overall metabolism increases because of it.  Adding resistance training is a must to increase metabolism and maintain good muscle health.  Muscles move us and make us appear healthy.  We’ve all seen long distance runners who do nothing but train to run.  To me, they look anorexic and unhealthy, but they sure can run can’t they?

Stretching – Flexibility is key to maintaining good health.  Again, this one should be obvious.  We’ve again all seen older people who have no flexibility and are hunched over.  As we age, flexibility erodes because it is not worked on.  Flexibility prevents injury and keeps us young.  Tony Horton calls flexibility and yoga “the fountain of youth”.

The bottom line is spot reduction isn’t feasible.  Stop looking for shortcuts.  Just eat right and workout hard.  Spot reduction isn’t possible but overall reduction is and the more weight you lose, the better your overall health will be.  Shakeology will take one of the meals out of the equation for eating right and a good program to help you lose weight will also.  I can help you.  Contact me for more information.

Ultimate Reset 2013

Ultimate Reset 2013

Ultimate Reset at Epcot

Ultimate Reset at Epcot

With Beachbody’s Leadership coming up next weekend and Summer being practically over, Melanie and I decided to do a round of the the Beachbody Ultimate Reset.  We hadn’t done it in over a year and we really felt like we needed to do it again.  The last time we did it, we had some great results, but the last week of it was in Disney World.  Regardless, with a little planning, we were able to stick with it and the results were great.  But, it’s kind of humorous thinking about it.

Beachbody Ultimate Reset – How do you do it?

The Reset basically weans you off of animal products so by Day 3, you are eating clean and Vegan.  Have you ever tried going to Disney World and eating Vegan when you aren’t used to making those kinds of choices?  That didn’t appeal to me because I am a carnivore.  There is not much I like better than a medium rare steak with a big baked potato on the side and a few yeast rolls.  You know the meal where you feel like you have to unbutton your pants when you’re done.  So, the idea of going Vegan had no appeal to me whatsoever, but I decided to do it anyway and give it my best shot.  Oh, did I mention I also crave milk?  I mean CRAVE as in, drinking a half gallon at a time.  I’m also a big coffee drinker and during the Reset, you are weaned off of caffeine.  So, for 21 days, you are meat free, dairy free, sugar free, processed foods free, gluten free, alcohol free, etc.  You are basically eating extremely clean and taking the supplements that come with the “program”.  The one redeeming factor is they recommend you don’t workout.  The body is doing an internal workout and you just eat clean, take your supplements and walk or do some moderate exercise.  The body is resetting itself to factory settings.  The last time we did it, we lost weight also, although that is not the purpose of the program.  However, as the body starts to cleanse and detox itself, weight loss for most people naturally happens.  The last time we did it, I lost 26 lbs in 3 weeks.

Beachbody Ultimate Reset

Beachbody Ultimate Reset

Here is the thing though, as of yesterday, 15 days into the program, I had lost 20 lbs and Melanie had lost 10 lbs.  While that wasn’t our original goal, it is happening and we feel great.  Melanie told me last night my face looks much thinner.  I am also looking and feeling thinner.  My goal is to do another round of Body Beast when we get back from Leadership on September 23rd and mix it up with some T25 workouts.

The first week of the reset you take 2 capsules 3 times a day and a packet of alkanalize that gets mixed in water once a day.  The second week you add a pack of detox mixed in water 3 times a day.  The third week, is the same as the first week but adding 2 additional capsules 3 times a day.  There is a lot of science that goes into the Reset.  We are sleeping better already and feel great and our energy levels are up.  Some people experience flu-like symptoms when they start.  Melanie had some lower back pain this time.  The last time we did it, I had a bad crick in my shoulders and neck and Melanie had the same lower back pain.  We’ve heard of people having hamstring tightness and just basic fatigue after 2 or 3 days which is why we recommend starting it on Wednesday so you are hitting days 3 through 5 over the weekend.

The Ultimate Reset – Should You Do It?

Yes!  Check out this video!

As Carl Daikeler, the CEO of Beachbody said, the worst that will happen is you’ll pee alot.  One of the things the Reset does is it teaches you to eat right and you also drink a lot of distilled water.  If those habits are changed and that’s all that happens, it’s worth it.  You also figure out how to prepare meals in a healthy manner as you eat clean.  But, the supplements also supercharge you to cleanse, detox, and improve digestion and health.  It causes a sense of well being and centeredness (is that a word)?  I personally think everyone should do it.  We’ve found some new foods we LOVE and some that we won’t be doing again.  Who would have thought I’d love Roasted Root Vegetables that include Beets.  I can’t stand pickled beets, but when they are roasted with a little extra virgin olive oil along with potatoes, carrots, onions, etc., it’s amazing.  They give you a cookbook and a DVD that teaches you how to prepare it and all the other foods and a shopping list to get what you need.  Trust me and do this.  You will have a ball with the new foods and find stuff you really love.  And, there is a 30 day money back guarantee with is as with all Beachbody products.

Contact me if you have any questions.  I’d love to help you through it.

Click Beachbody Ultimate Reset to check out the ingredients and purchase the Ultimate Reset.  Remember – You are not alone!!

Jay

 

Coaching Football

Coaching Football

Coaching Football

Coaching Football

Our oldest children are homeschooled.  Last Spring, my then 15 yr old son decided he wanted to play baseball and his options were the local school here or the homeschool baseball team.  After discussing it and talking to one of the coaches, he decided he wanted to play for the homeschool Junior Varsity team, the Providence Athletic Club (PAC) Panthers.  He had a great time with the team and enjoyed playing for them and they were, dare I say, pretty stinkin’ good.

I didn’t coach them, but I did offer suggestions at times when asked and kept the books for the team.  I also played the music and kept the scoreboard for the Varsity team.  It was a great time and we both learned a lot.  I was very happy sitting and watching them play without worrying about coaching and I could just enjoy the game.  I had coached him since his T-Ball days so it was good for someone else to take the reigns and give him instruction for a change.

During the season, the boys on the team told us about the football team and how much fun it was and that Carson should play.  I had played football up through High School and love the game.  I especially love watching the University of South Carolina Gamecocks play and have watched them become a very good team.  I do know the game but never thought I’d be involved because neither of our boys ever showed an interest in playing football.

We had a meeting for potential football players in the Spring and Carson decided he might want to think about maybe playing.  The head coach asked me if I had ever played.  I think he was guessing because I’m 6’3″ with a large frame that I might have.  I told him it had been a long long time, over 30 years but I had.  He told me to bring Carson out in May and just go through the workouts with them and decide.  So, every Saturday in May, Carson and I went to the workouts and I helped with the conditioning.  Carson decided to play and because I had helped with the workouts and some drills in May, by default, I became one of the coaches.  Then, they asked me if I would be the defensive coordinator for the JV team and also help with the offensive line.  I figured why not.  I played defense.  It was pretty easy.  See the ball, get the ball.  Piece of cake.  Then, I got the playbook.

Coaching Football – Things have changed!!

As I said, I hadn’t played in over 30 years.  I found out we were going to go with a spread offense because of our speed.  I also found out we were going to run a 4-4 defense.  Along with that, we had stunts and blitzes and assignments I was unfamiliar with.  I freaked out just a little looking at the playbook on offense and defense.  After a little while, it started making sense.  But then I had another challenge.  I had to teach this defense to kids that ranged from 12 to 17 years old.  Believe me, there is a lot of difference in size, talent and strength from 12 to 17 years old.  YouTube and Google became my friend during that time period where I was learning drills and figuring out how to teach blocking from an offensive line perspective as well as figuring out how to teach wrapping and tackling.

Here is the interesting thing.  We have 15 on the Middle School team and 15 on the JV team.  Of the 15 on the JV team, 5 of them are playing on both the Middle School and JV  because they were 15 years old on May 1st.  Because we are working on the Middle School team the most because they are eligible for playoffs and we have a chance to win the championship with them, those 5 kids practice primarily with the Middle School.  That leaves us with 10 to 11 players to practice JV.  Of those 10 to 11, some of them will occasionally miss practice or come in sick or hurt so we typically only have 7 to 9 players to practice with, making it VERY difficult to do when you need at least 11 to field a team.

We can’t hit hard during practice because we can’t afford injuries in practice so that carries over into the games.  The first couple of games we have not tackled well.  The corners and safeties need work because we get burned deep on passes and we have to learn to throw and catch better with our receivers as well as teaching receivers to block.

But, the bottom line to that is, I’m loving coaching football with these kids.  They are, for the most part, polite and respectful to their teammates and coaches and I’ve learned so much more about football.  They say if you want to learn something, you need to teach it because in learning to teach it, you learn about it.  So, I’ve said in the past, get out of your comfort zone and do something scary that won’t kill you.  Well, this was definitely something that was scary to me, but I’ve enjoyed it tremendously.  We are looking for our first win this weekend with the JV team.  I sure hope it comes too.  I am missing out on some other fall activities because of the practice/game schedule, but it has been so much fun and Carson is having a blast.  More to come later as our season progresses!!

Discipline – Doing what needs to be done, when it needs to be done, whether you feel like it or not.