Refresh heart rate zones and percent of max h/r
Stoney Eskew www.eskewfitness.com Fitness and Weight Loss Coach
Tell me a little bit about your company
How long have you been doing this?
What inspired you to become a fitness / weight loss coach?
Stoney and I had several opportunities to meet and speak about training and weight loss and found that our training regimens, goals and philosophies are very compatible . This is a video designed to burn calories with extended efforts, a variety of efforts, and emphasis in the aerobic zone (75% of max avg), and higher cadences. The information provided by this narrative will be focused on weight loss and fat burning.
Stoney, can you explain the difference between burning calories and burning fat?
Many people who are just beginning a workout routine to lose weight feel like they need to perform at maximum levels to accomplish this. Explain why this approach may not be the right one.
You specialize in metabolic testing. What is metabolic testing? What is resting vs exercise metabolic testing? How does metabolic testing aid in weight loss?
What is NewLeaf? How does it work, what does it tell you and how do we implement the information into a training program?
I was tested using the New Leaf system to determine my VO2 max heart rate . I was given a workout program that defined at what effort I need to work in order to maximize fat burning. The program can also define efforts to maximize performance as well as strengthening. How does this program use your metabolic information to provide your optimum workouts?
In what other ways can you use your metabolic information to improve your health? How do we speed our metabolism and why is this important?
Explain what VO2 max is – what is anaerobic threshold? What is different physiologically between aerobic and anaerobic workouts?
What does the metabolic test measure?
How does the relationship between CO2 and O2 allow us to identify zones in which to improve fat burning?
Why is the goal to fat burning to improve efficiency in zones 1 and 2 (55-79 % of max)?
How can efficiency be improved in these zones?
How often should one come in to be tested?
Most cyclists enjoy the outdoors and the challenges that outdoor cycling brings. Variable terrain, other cyclists on the road, traffic, and other environmental variable don’t allow us to precisely regulate our heart rates. In other words, it’s almost impossible to go on a bike ride and sustain an exclusive zone 1 workout. How can outdoor cyclists work these programs into their routine?
if you exceed your target heart rate on an outdoor ride, will this affect the goals of the workout, or are we more concerned with our average heart rate over the entirety of the ride?
Should we avoid red zone efforts during a zone 1 ride?
How might you encourage a balanced approach to cycling and weight loss? Is indoor, regulated efforts a good way to do this?
How might a workout that varies in efforts help our weight loss goals?
Does training our body to do the same repetitive routine result in a training plateau?
What do we do when we hit a plateau?
Many outdoor cyclists encounter a huge variation in environmental variables that affect their max heart rate including elevation, heat, and / or pollutants. Should we take these factors into account when zone training?
Let’s talk about diet and losing weight. How do you feel about dieting? What constitutes a diet? Is “not eating” a diet?
How does metabolic testing help us determine how to diet?
When building a new workout program with the intent to lose weight, what comes first, the diet or the workout?
How does diet affect the workout? Can too many dietary changes negatively affect the workout?
Many people who are just starting a diet and workout routine are concerned about sacrifices including time sacrifices and the fear of giving up their favorite foods. How do you try and motivate someone to make these changes in their life?
Why might caffeine or other stimulants impair our ability to burn fat?
What is a cheat meal?
What is overtraining?
What are intervals and why are they important?
Why is building muscle important to weight loss?
How do men and women differ in the pursuit of losing weight?
Is there a different approach to weight loss for women? What should it be?
When you hear___ what do you really hear?
“I just want to get toned”
“I don’t want to lift weights because I don’t want to get too big”
“They say that muscle is heavier than fat”
“I’m just big boned”
How can the folks watching this video benefit from contacting you?
Weight loss plateu
There is no sport in which bodyweight plays a such crucial role as does cycling.
$$$ on light bikes, but the pounds are in the belly
A weight-loss plateau occurs when you no longer lose weight despite continuing with your exercise and healthy-eating habits. Being stuck at a weight-loss plateau eventually happens to everyone who is trying to lose weight. At that point, losing additional weight becomes more difficult. Although hitting a plateau is common, most people are surprised when it happens to them, believing that if they just maintain a reduced-calorie diet, they should continue to lose weight. The frustrating reality is that even well-planned weight-loss efforts can become stalled
minimize stress / reduce adrenalin…
Caffeine stimulates the pancreas to, in a sense, overproduce insulin. Insulin is one of your hormones that cause your body to store fat.
Roadblock: You eat energy-dense foods Less dense foods have a higher water content than fats and carbs
Eat at least five colors daily,” says Dorfman. “so that you can be assured you’re getting enough fiber and protein to help steady blood sugar and feel more satisfied after eating
Roadblock: You only bike – 1.5 bike hr ride burns roughly 1,500 calories—but to lose a pound, you need to cut 3,500 calories a week. Bottom line? Running alone won’t cut it; if you want to lose weight more quickly, you need to adjust your calorie intake
Roadblock ; sporadic routine
Skipping meals – skipping meals can trick your body into believing it is starving prompting it to change calories into stored fat.
Prescription medication—many prescription drugs either cause weight gain or hinder weight-loss.
Hormones—if your hormones are out of balance, you will have problems with weight control. – symptoms include fatigue, skin problems or acne, mood swings, weight problems, diminished sex drive
Men’s Motivators and Barriers
A key motivator for men is exercise. Men, in general, are more likely than women to increase their physical activity rather than make changes to their diet when trying to lose weight. Additional motivators include losing weight faster and having more realistic weight-loss goals than women.1
Another motivator more specific to men is for them to start losing weight is after undergoing a medical event (e.g. heart attack or doctor recommending weight loss). In a study looking at participants in the National Weight Control Registry (NWCR), a database of people who have lost at least 30 pounds and kept if off for at least one year, it was found that those who started working to lose weight as a reaction to a medical event were more likely to be men. These people were able to lose more weight and keep it off better than those who mentioned another or no trigger to lose weight.2
Men also have different barriers to weight loss. For example, men are less likely to identify themselves as overweight and are much less likely than women to take action to lose weight.3 Some men also tend to overeat in response to positive emotions and social settings (e.g. at the ball game or poker party).
Women’s Motivators and Barriers
Women, in general, are more motivated to lose weight. Some key motivators include the societal pressure to be thin and a greater concern with appearance. Women also tend to be more health conscious4 and more knowledgeable about food and nutrition.5
Some key barriers for some women include difficulty with being physically active and unrealistic weight-loss goals. Some women also eat in response to negative emotions. For example, a 2005 study found that women were more likely than men to indulge in high calorie foods like candy and cookies to improve mood and also reported that while it makes them feel better temporarily, they also feel guiltier afterwards.6
Additional barriers include the childbearing years and menopause, as they are vulnerable times for weight gain that men never experience.
Plateus are a result of your bodies metabolism finding an equilibrium to caloric intake and activity. When that equilibrium is established, the body stops losing weight.
Reassess your habits. Look back at your food and activity records. Make sure you haven’t loosened the rules, letting yourself get by with larger portions or less exercise.
Cut more calories. Reduce your daily calorie intake by 200 calories — provided this doesn’t put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from feeling hungry all of the time, which increases your risk of overeating.
Rev up your workout. Increase the amount of time you exercise by an additional 15 to 30 minutes. You might also try increasing the intensity of your exercise, if you feel that’s possible. Additional exercise will cause you to burn more calories.
Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yardwork or vigorous spring cleaning.
Change your vision – mental preparation comes first
2. Understand Your Weight Loss Personality
According to Thomas R. Przybeck, PhD, personality plays a role in our attitude towards food. As an assistant professor of psychiatry at Washington University School of Medicine, St. Louis, Przybeck recommends that you know your tendencies and tailor your plan to conquer the unproductive inclinations.
Impulsive. “If you have a tendency to be impulsive, you might see a pint of Ben & Jerry’s in the freezer and go for it,” Przybeck says. Clearly, you are a dieter who needs to remove those temptations.
Oblivious. If you tend to not pay attention when you eat — maybe you’re a TV snacker? — you need to avoid such situations if you want to control portions.
Uptight. “If you are highly anxious, you will probably have more difficulty,” Przybeck says. “Those who are anxious, nervous, and depressed might eat to feel better.”
Tenacious. Certain personalities don’t find it that difficult losing weight. “If you are highly self-directed,cooperative, and have a lot of stick-to-it-ive-ness, you are going to have an easier time,” Przybeck says.
Sociable. Przybeck also found that if you tend to monitor your food intake better than others, you may be more sociable.
3. Record Every Food Morsel You Eat, Taste, or Lick
Underestimating just how much food you’ve eaten is a common mistake, one that can lead to a weight loss plateau or weight gain. Yet keeping a diary of your daily food intake (every bite, taste, or lick) can help you see where you’re going wrong. Try these food diary tips:
8. Push the Envelope Past That Plateau
Hitting the treadmill every day for a 30-minute walk or doing the neighborhood loop with your buddies gets your body into a groove. After a while, your muscles get used to the routine and become very efficient at doing the task at hand.
To keep your muscles guessing — and performing the ultimate calorie burn — vary your physical activity. And push the envelope to power past that plateau!
9. Stretching – assists in calorie burn, stress relief, better blood flow, prevents injury, improves range of motion, improves body efficiency, increases metabolism