What's better, lifting free weights or using machines?

This question has been surfacing since I bought my first gym membership in 1990, wow I'm old! There's a common concern among people that by using free weights they may become "bulky" or too muscular. There seems to be a calm at the thought of using machines. Some people have told me they feel that machines are better for "toning" and "sculpting". Well, my friends here it is!

The human body is amazing at adapting to various demands placed upon it. For example, when you perform a biceps curl. You biceps muscle must recruit enough muscle fiber to lift the resistance in your hand. Does your biceps reconize what you are holding in your hand? What if I was using a water bottle filled with 3 lbs. of sand or a piece of rubber tubing that supplied 3 lbs. of resistance. How about a biceps curl machine with 3 lbs. of weight. Here is my point. Your body does not care nor does it recognize what is being used for resistance during an exercise. What I suggest is that you find something you enjoy. That may be using medicine balls or a gravity machine for your workouts. Enjoying the acivity gives you a better chance of success because your more likely to stick with it for the long haul.

Good luck,
Tyler

Does lifting free weights really make me bigger?

This debate has existed since I first stepped foot into a gym back in 1990. Wow I feel old! Back then however there were not as many strength training options as there are today. So when I get asked the question "I want to tone up without getting too muscular, what should I do?" Here is my response. Your body is amazing at adapting to any demand that is placed on it. Regardless if you are lifting free weights, using machines, or perhaps you enjoy core training with bands and medicine balls. Your body does not recognize the difference between a machine and a dumbbell. Sure there is more stability and balance required to lift a dumbbell versus using a machine. When it comes to strength training find something you enjoy to do and stick with it! Don't get caught up on using the ultimate piece of training equipment. At the end of the day your results will be determined by your committment to consistency.

Good Luck,
Tyler

Vegas on the brain?

Last week I took a weekend trip out to sin city. Wow, 105 degrees feels hot! As I pulled into the city that never sleeps I couldn't help but notice all of the advertisements for various pool parties that the hotels are now offering. Now we all have the opportunity to not only party at night, but we can continue our glutunous behavior right on into the next day. What happened to spending the next recovering anyway? The question I pose is this: How can we enjoy our stay without gaining 5 lbs. of alcohol weight during our stay? Follow me through.

When you are faced with the decision of what to drink choose light beer versus dark beer. If you are the cocktail drinking type, limit your blended beverages to a couple. All of the sugar in those drinks are a catalyst to fat gain and ridiculous headaches the next day. For those of you who brave the all day party scene at my favorite spot, Rehab at the Hard Rock Hotel and Casino be sure to balance your alcohol intake with water intake. Sitting outside in the hot sun dehydrates your body. This triggers the hormone ADH. ADH warnes the body that dehydration is occuring, thus your craving for more beverages in inevitable.

Be sure not to skip meals. Sitting pool side with a buzz can lead to poor decision making; buffalo wings anyone? I recommend a turkey or chicken sandwich. Take off one of the slices of bread. This will limit a rise in your blood sugar. Rising blood sugar triggers the pancreas to secrete insulin. When there is an excess of carbohydrate in the blood system (all that booze) insulin will shuttle those carbohydrates into the liver for fat storage.

You can enjoy your day drinking while limiting the amount of calories your body will convert to fat. Enjoy your stay!

Best,
Tyler

Burn fat faster! No really.

When is the best time to do my aerobic exercise? I was asked this question over the weekend as I snacked on a deep fried churro chased down with a chocolate cupcake. This question is often presented to me when someone has reached the "no more results" stage in their pursuit of fat and weight loss. It has been proven that performing your aerobic activity after your weight training will result in more FAT calories being burned. But, I must ask you. Will you DO your aerobic exercise after your workout?

My point is, I would rather see someone get their 30 minutes of treadmill time in before their weights than not at all. If you have the time, energy, and motivation try to blast out your weights workout than do your aerobic exercise. The end result will be faster and more noticeable fat loss results!

Happy fat loss,

Tyler

10 News Half-Year Resolution!

What a summer! The weather is getting warmer, the ocean is packed with surfers, and I have been selected by ABC channel 10 news to provide fitness mentoring for their HALF-YEAR RESOLUTION challenge.

Resolution you ask yourself, yes fitness resolution. How many of you have made a fitness resolution in January only to wave the white colored towel in March? See, I told you so.

ABC decided to partner with local businesses to help improve the lives of San Diegans through various self and health improvement resolutions. This is where I come in. I am going to be guiding Connie Gruning through her quest to lose 30 lbs. by December!

Connie was selected from scores of other entries because of her amazing story. I suggest you all visit http://www.10news.com/halfyearconnie/index.html to meet Connie.

Wish us luck everyone,

Tyler

Beer bellies and networking events

I frequently attend various networking events around the county. Obviously our objective at these events is to build and foster new business relationships. The challenge lies in the beverage and food of choice. How quickly we can consume 500 calories in 30 minutes. Imagine what kind of damage we do in 2 hrs!!

Last week I was in attendance at one of my favorite networking groups. I was in middle of taking a pull off of my diet coke when a guy asked me how he can lose his stomach. Keep in mind he was holding a beer in one hand and an appetizer in the other. "Oh young jedi" I thought to myself. "80% of our success with body fat loss is directly attributed nutrition", I explained.

Here is a short list of my top tips to avoid gaining fat while attending those necessary networking events:

1. Eat before you go (this will relieve that knee shaking hunger).
2. Limit your alcohol to 1 serving (alcohol is empty calories and weakens your will power).
3. Chew gum or breath mints (provides oral fixation and pre-occupies your taste buds).

See you all at the next mixer!!

Embarassing questions with real life answers!

At last a fitness blog that will address those questions and answers that are RARELY addressed in your everyday fitness mag. I have spent that last 22 years of my life dedicated to a lifestyle of fitness. Am I obsessed? At one point I would have said yes.



I look forward to addressing your questions and providing YOU, the answers to those common questions we are all to embarrassed to ask our local personal trainer.



Sincerely,



Tyler Merrill, B.S., CPT

President-WellStrong Fitness, Inc.

www.wellstrongfit.com