Fit for Life: What Would Matt Do?
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Saturday, September 13, 2014
Matt Espeut, GoLocalWorcester Health + Lifestyle Contributor
My biggest philosophy is to keep it simple, yet there is so much confusion in this industry. Here are some quotes I hear on a regular basis, and I will follow up with my researched based opinions. You do not need an Ivy League degree to get this stuff, just a little exposure and common sense. So here it is.
“I do hundreds of crunches every day!” - I rarely do or have clients do crunches because I learned that when you flex and bend something repeatedly on the same plane, it will get weaker and eventually break. They also are not good for the spine or the posterior spinal stabilizers. Also creates an imbalance by making the rectus abdominal stronger than the spinal stabilizers. Besides, how functional is it to move repeatedly within such a short range of motion?
“I'm going on a no carb diet” - I don’t subscribe to this method of dieting. Based on the fact that your brain and muscles function on glycogen, I feel that eliminating all carbohydrates puts you at a disadvantage for endurance and muscle recovery, especially after a workout when your glucose levels are low. Limit your carbs to quality sources, such as quinoa, sweet potatoes, brown rice, and legumes. These carbs are fibrous, and are much lower on the glycemic index than processed grains, which I do recommend restricting.
“I need to lose weight before I start lifting” – Doing that would actually slow down the process of weight loss. Here’s why. Strength training speeds your metabolism: While lifting weights you are burning calories by contracting your muscles. Lean muscle tissue burns more calories at rest. Thus by lifting weights you are burning calories while performing the activity which leads to muscle mass which leads to a faster metabolism.
“I had an egg white omelet” - But you just threw away the part of the egg with the most nutrients! An organic free-range egg is loaded with beneficial fats and proteins and other healthy compounds such as vitamin D and numerous amino acids. It’s also considered an anti inflammatory food. The white by itself contains about 3 grams of protein and the yolk has 4. So you are throwing away more than half your money. Eat the yolks. You won't get fat. And they taste great.
“I had a great workout/puked/can't walk today” – Yes, really. Some people believe this assures them that when this scenario happens, then they know they’ve done it right. Really? Folks: this is not an indication of a great workout. Going to the gym, running, cycling or whatever activities you do, you are doing to promote health and fitness. Throwing up doesn't seem healthy to me, and tearing your body down to the point you can't walk doesn't seem fit to me. I train myself, and my clients, hard, but not to a point of being in capacitated for two days or sick. I want you to feel mobile and invigorated after a workout. You will sweat, shake, and be out of breath, but never in debilitating pain. There’s nothing healthy in that – use your common sense.
“I work out and do cardio every day” – I’m going to talk about REST next week – so, stay tuned and I have a lot to set about REST and its’ role in fitness and health.
If you are having trouble attaining your goals, just step back and reassess your situation. It doesn't have to be difficult. Shoot me an email or call me – I’m happy to talk to you and give you some specific tips.
Matt Espeut has worked as a personal trainer for almost 20 years with clients ranging in age from 14 to 86. His focus is on overall health, strength, and functional conditioning. Holistic health and nutrition is the cornerstone of all his programs. Matt works in private and small group training available at your home or office location or at gym facilities. Matt offers his services to everyone wanting to be more fit and healthy, overweight young people, youth/collegiate athletes, and seniors. Matt has worked and trained at several facilities in the Providence area. In September, Matt will open PROVIDENCE FIT BODY BOOT CAMP, at 1284 North Main St., Providence. Email Matt:
[email protected]; check out his website at
http://www.fitnessprofiles.net or on Facebook at
Matt Espeut or on Twitter
@MattEspeut. Call 401-453-3200 for pre-opening information.
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