The Best Fat Burners: A Comprehensive Look at Proven Methods Through Scientific Studies

Mar 26 2025

Fat Loss Compounds: Exploring Their Mechanisms, Pathways, and the Latest Research

Fat loss remains one of the most sought-after goals in the world of health and fitness. With countless supplements available in the market, it’s important to understand which compounds are truly effective and how they contribute to fat loss. Below, we’ll explore the mechanisms, pathways, and research behind 15 popular fat loss compounds, helping you make informed decisions when it comes to your weight loss journey.

While there is no single “magic pill” for weight loss, numerous fat burners have been shown through recent scientific research to support fat loss by targeting different biological mechanisms, such as appetite suppression, blood sugar regulation, increased lipolysis, hormone regulation and gut bacteria. The supplements discussed here—caffeine, green tea extract, Garcinia Cambogia, glucomannan, chromium, forskolin, 5-HTP, and L-carnitine— etc. have all demonstrated effectiveness in modern studies.

As always, check with your doctor before taking any supplements as they are not regulated by the FDA or other medical association. A good personal trainer is a great option to help guide through the weight loss and fat burning process utilizing exercise and diet combined with the most effective supplementation.

1. Caffeine: The Thermogenic Stimulant

How It Works:

Caffeine is a natural stimulant that primarily works by increasing the release of catecholamines (such as norepinephrine and epinephrine), which can increase fat oxidation. It enhances thermogenesis — the process of heat production in the body — and increases metabolism.

Pathway for Fat Loss:

Caffeine works through the adrenergic pathway, stimulating beta-adrenergic receptors, which accelerates fat breakdown (lipolysis).

Research:

Studies consistently show that caffeine can increase fat oxidation. A study published in the American Journal of Clinical Nutrition demonstrated that caffeine consumption led to increased fat burning, particularly during exercise.

Best Time to Take: Take caffeine in the morning or before a workout to boost metabolism and performance.
With or Without Food: It can be taken with or without food, though it may cause digestive discomfort when taken on an empty stomach for some people.

2. Green Tea Extract (EGCG): A Multi-Pronged Approach to Fat Loss

How It Works:

Green tea extract, specifically the compound epigallocatechin gallate (EGCG), is a powerful antioxidant that helps in fat burning by increasing the rate of fat oxidation. It inhibits the enzyme that breaks down norepinephrine, thus prolonging its fat-burning effects.

Pathway for Fat Loss:

EGCG works by inhibiting catechol-O-methyltransferase (COMT), which results in increased levels of norepinephrine, stimulating fat breakdown.

Research:

Recent studies show that green tea extract can lead to a significant reduction in body fat. A study published in the International Journal of Obesity in 2020 found that EGCG increased fat oxidation, especially during exercise.

Best Time to Take: Ideally taken in the morning or before meals.
With or Without Food: Can be taken with food to avoid digestive upset.

3. Garcinia Cambogia: Appetite Suppression and Fat Blocker

How It Works:

Garcinia Cambogia contains hydroxycitric acid (HCA), which is believed to inhibit the enzyme citrate lyase, which plays a role in fat storage. HCA may also increase serotonin levels, leading to reduced appetite.

Pathway for Fat Loss:

HCA blocks fat synthesis by inhibiting citrate lyase, which reduces the conversion of carbohydrates into fat.

Research:

Studies show mixed results, but one 2011 meta-analysis concluded that Garcinia Cambogia has a modest effect on weight loss. More recent studies have found it useful for reducing belly fat in some individuals.

Best Time to Take: Take 30-60 minutes before meals.
With or Without Food: Take with food for better absorption and to avoid digestive discomfort.

4. Konjac Root (Glucomannan): Appetite Suppressant and Gut Health Aid

How It Works:

Glucomannan is a soluble fiber derived from the root of the Konjac plant. It expands in the stomach, promoting feelings of fullness and reducing hunger.

Pathway for Fat Loss:

The fiber absorbs water and creates a gel-like substance in the stomach, which reduces appetite and slows down digestion, helping to reduce overall calorie intake.

Research:

A 2015 review in Obesity Reviews confirmed that Glucomannan can support weight loss by promoting satiety and reducing overall calorie intake.

Best Time to Take: Take 30 minutes before meals.
With or Without Food: Should be taken with a large glass of water before meals.

5. Chromium: Blood Sugar Regulation and Insulin Sensitivity

How It Works:

Chromium enhances the action of insulin, improving blood sugar control. By stabilizing blood sugar levels, it reduces cravings, particularly for sugary foods.

Pathway for Fat Loss:

Chromium works by increasing insulin sensitivity, which can lead to better nutrient partitioning, where the body burns fat for energy instead of storing it.

Research:

A study in the Journal of Clinical Nutrition (2006) found that chromium supplementation could reduce body fat and improve insulin sensitivity.

Best Time to Take: Take with meals to help stabilize blood sugar.
With or Without Food: Best taken with food to enhance its effectiveness.

6. Forskolin: Lipolysis Activation and Increased Fat Burning

How It Works:

Forskolin, derived from the Coleus forskohlii plant, activates the enzyme adenylyl cyclase, which increases levels of cyclic AMP (cAMP). This enhances lipolysis — the breakdown of stored fat.

Pathway for Fat Loss:

Forskolin increases cAMP levels, which activates protein kinase A (PKA), leading to enhanced fat burning and thermogenesis.

Research:

Studies suggest Forskolin may help in reducing body fat, particularly in overweight and obese individuals. A 2005 study published in Obesity Research showed that forskolin significantly reduced body fat in men.

Best Time to Take: Take in the morning to boost metabolism.
With or Without Food: Can be taken with or without food.

7. Coleus Forskohlii: Cortisol Suppression and Fat Loss

How It Works:

Coleus forskohlii contains Forskolin, which has been shown to reduce cortisol levels — a hormone associated with fat storage, particularly in the abdominal area.

Pathway for Fat Loss:

By reducing cortisol, Forskolin helps prevent the breakdown of lean muscle tissue and encourages fat loss.

Research:

A 2007 study in the Journal of Obesity found that Coleus forskohlii could help reduce body fat by promoting fat oxidation and lean muscle mass preservation.

Best Time to Take: Morning or before exercise.
With or Without Food: Can be taken with or without food.

8. 5-HTP: Ghrelin Regulation and Appetite Suppression

How It Works:

5-Hydroxytryptophan (5-HTP) is a precursor to serotonin. It increases serotonin levels, which can reduce appetite, particularly cravings for carbohydrates.

Pathway for Fat Loss:

5-HTP works by increasing serotonin levels, which affects appetite-regulating hormones like ghrelin and leptin, leading to reduced hunger and food intake.

Research:

A 2009 study in Current Therapeutic Research suggested 5-HTP supplementation led to significant reductions in food intake and body weight.

Best Time to Take: Best taken in the evening before meals to reduce evening cravings.
With or Without Food: Should be taken with food to reduce the chance of gastrointestinal side effects.

9. L-Carnitine: Fat Transport and Lipolysis Enhancement

How It Works:

L-Carnitine helps transport fatty acids into the mitochondria, where they are burned for energy. This increases fat oxidation, particularly during exercise.

Pathway for Fat Loss:

L-Carnitine enhances fatty acid transport into the mitochondria, thus improving fat burning during aerobic activities.

Research:

Studies in the American Journal of Clinical Nutrition have shown that L-carnitine supplementation may help improve fat metabolism and enhance exercise performance, particularly in endurance sports.

Best Time to Take: Take 30 minutes before exercise for optimal fat oxidation.
With or Without Food: Best taken on an empty stomach to improve fat oxidation.

10. Taurine: Metabolic Regulator

How It Works:

Taurine is an amino acid that plays a role in regulating blood sugar, enhancing insulin sensitivity, and boosting fat metabolism.

Pathway for Fat Loss:

Taurine affects the AMP-activated protein kinase (AMPK) pathway, which regulates energy balance, promoting fat burning.

Research:

A 2015 study in Molecular Nutrition & Food Research suggested that taurine supplementation could support fat loss by improving insulin sensitivity and energy metabolism.

Best Time to Take: Take in the morning or pre-workout.
With or Without Food: Can be taken with or without food.

11. TMG or Trimethylglycine: Fat Burner

How It Works:

TMG supports methylation, which plays a role in fat metabolism. It helps in the processing of fats in the liver, supporting fat-burning pathways.

Pathway for Fat Loss:

TMG affects the methylation cycle, which aids in fat breakdown and supports the detoxification process.

Research:

A study in the Journal of Clinical Endocrinology and Metabolism showed that TMG supplementation can help in fat metabolism and weight management.

Best Time to Take: Take with meals to enhance fat metabolism.
With or Without Food: Best taken with food.

12. NMN as a Fat Burner

How It Works:

Nicotinamide Mononucleotide (NMN) is a precursor to NAD+, a molecule that plays a vital role in energy metabolism and fat burning by promoting mitochondrial function.

Pathway for Fat Loss:

NMN enhances NAD+ levels, which improves mitochondrial activity and boosts fat metabolism.

Research:

Recent studies, such as one in Cell Metabolism (2020), suggest NMN can help reduce fat mass by increasing mitochondrial function and energy expenditure.

Best Time to Take: Morning or before workouts.
With or Without Food: Can be taken with or without food.

13. Probiotics and Firmicutes Bacteria

How It Works:

Certain strains of probiotics, such as those that increase Firmicutes bacteria, can influence gut health and fat metabolism. These bacteria help digest fiber, leading to the production of short-chain fatty acids (SCFAs), which are linked to fat burning. Acetate, Propionate and Butyrate, are produced by gut bacteria from fermented foods, and have beneficial effects. Butyrate is often highlighted for its potential to promote fat burning and overall health.

Pathway for Fat Loss:

Probiotics help in regulating gut microbiota, leading to improved metabolic efficiency and fat oxidation.

Research:

A study in The ISME Journal (2020) showed that altering gut bacteria composition through probiotics can influence body fat composition and weight loss.

Best Time to Take: Take with meals.
With or Without Food: Best taken with food to support gut health.

14. CLA or Conjugated Linoleic Acid

How It Works:

CLA is a fatty acid found in meat and dairy that is believed to reduce fat storage and increase fat oxidation.

Pathway for Fat Loss:

CLA works by influencing lipolysis and fat oxidation, helping to reduce body fat and increase lean mass.

Research:

Studies have shown that CLA can reduce body fat in overweight individuals. A 2015 meta-analysis published in Obesity Reviews concluded CLA helps with fat loss, though effects are moderate.

Best Time to Take: Take with meals to improve fat metabolism.
With or Without Food: Best taken with food for better absorption.

15. Berberine

How It Works:

Berberine is an alkaloid that supports weight loss by improving insulin sensitivity and regulating blood sugar levels. It activates the AMPK pathway, which promotes fat burning.

Pathway for Fat Loss:

Berberine activates AMPK, enhancing fat oxidation and improving glucose metabolism.

Research:

A study in Metabolism (2015) found that berberine supplementation significantly reduced body weight and improved metabolic health in obese individuals.

Best Time to Take: Take with meals for better blood sugar regulation.
With or Without Food: Best taken with food to reduce potential stomach discomfort.

Conclusion

As always, it’s crucial to combine these supplements with a balanced diet, regular exercise, and a healthy lifestyle. Moreover, before starting any supplementation regimen, it’s important to consult with a healthcare professional, particularly if you have any underlying medical conditions or are taking medications.

Optimize Your body with Personal Training:

Are you feeling weak, tired and just not yourself? Are watching your health & Fitness slip away? Maybe it’s time to enhance your Strength, Agility, Stability & Flexibility through exercises. Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

The Dangers and Risks of Playing Pickleball: Injury Prevention Tips from a San Diego Personal Trainer

Mar 7 2025

Pickleball is one of the fastest-growing sports in the U.S., especially in San Diego, where its popularity continues to soar. Combining elements of tennis, badminton, and table tennis, pickleball is an accessible and fun way to stay active. However, like any sport, it carries inherent risks of injury, especially for players who aren’t physically prepared for the quick movements the game demands. Whether you’re a seasoned player or just starting out, it’s essential to understand the dangers and risks of pickleball—and how to prevent them.

As a personal trainer in San Diego, I work with many clients who play pickleball and have seen firsthand how important it is to be proactive about injury prevention. In this article, we’ll explore the common injuries in pickleball, key statistics, and injury prevention tips to help you enjoy the game safely.

The Growing Popularity of Pickleball in San Diego

Pickleball’s popularity has surged across the United States, and it’s no different here in San Diego. With our beautiful weather and outdoor lifestyle, pickleball is the perfect sport to stay active while enjoying the sunshine. The Sport & Fitness Industry Association (SFIA) reports that over 4.8 million people play pickleball in the U.S., and this number is rising every year. Pickleball is especially popular among older adults because it’s easier on the joints compared to high-impact sports like tennis, making it a great option for active seniors.

However, even though pickleball is considered a low-impact sport, it’s not without risks. Let’s take a closer look at the most common pickleball injuries and how you can prevent them.

Common Pickleball Injuries

While pickleball is often promoted as a sport that’s easy on the body, it’s still possible to sustain injuries. The game requires quick movements, sudden stops, and frequent lateral shifts, which can put strain on the body if you’re not properly conditioned. Here are some of the most common injuries in pickleball:

Sprains and Strains: Sudden movements and quick changes in direction are a recipe for sprains and strains, particularly in the ankle, knee, or shoulder.
Ankle and Knee Injuries: Pivoting and rapid lateral movements can lead to ankle sprains or knee injuries. Twisting your knee or rolling an ankle during a fast-paced rally can result in injury.
Rotator Cuff Injuries: The repetitive overhead motions used in pickleball—especially while serving or executing power shots—can put a strain on your shoulder joint, leading to rotator cuff injuries.
Elbow Injuries: “Pickleball elbow,” a form of tendinitis, is a common injury in players who use improper technique or overuse their arms during the game. Overhead serves or constant backhand shots can cause this issue.
Back Injuries: The constant bending, twisting, and reaching in pickleball can strain the lower back, especially if you don’t maintain proper posture or warm up effectively or you sit a lot or workout a lot before playing. One scenario your back is not prepared and the other it is overworked.
Head Injuries: Though less common, falls or collisions with the net post or other players can result in head injuries. Always be mindful of your surroundings when playing pickleball.

Injury Statistics for Pickleball Players

While pickleball is relatively new compared to other sports, there is a growing body of research on injury rates. Several studies and reports have sought to quantify the risks of playing pickleball. A survey conducted by the Pickleball Forum in 2022 revealed that about 25% of respondents had sustained some form of injury while playing. Among these injuries, the most common were ankle sprains, knee problems, and shoulder injuries.

A study published in the British Journal of Sports Medicine in 2018 looked at injuries in pickleball players and found that 13.4% of pickleball players suffered an injury over a one-year period. The majority of these injuries were musculoskeletal, with sprains and strains being the most common.
A 2021 study from the National Electronic Injury Surveillance System (NEISS) found that pickleball-related injuries have increased by 50% from 2017 to 2021, with many of the injuries occurring in players aged 65 and older. This age group is particularly vulnerable to falls, bone fractures, and strains.
In a survey of over 1,000 pickleball players conducted by the Pickleball Forum in 2022, nearly 25% of respondents reported having experienced some form of injury while playing. Among those who were injured, the majority cited ankle sprains, knee issues, and shoulder injuries as the most common problems.
A study from the American Journal of Sports Medicine (2023) found that pickleball players in their 50s and 60s experienced a higher rate of injuries compared to younger players. This highlights the need for older players to be especially cautious and proactive about injury prevention.

Risk Factors for Pickleball Injuries

Several factors contribute to the likelihood of injury in pickleball. As a personal trainer in San Diego, I emphasize the following risk factors to my clients:

Age and Fitness Level: Older players or those who aren’t physically fit may be at greater risk of injury. If you haven’t been active for a while or have a history of joint issues, it’s important to work on strengthening your muscles and improving flexibility before playing pickleball.
Inadequate Warm-Up: Failing to warm up properly can leave your muscles and joints unprepared for the rapid movements and sudden stops in pickleball. A good warm-up increases blood flow to the muscles and helps prevent strains.
Court Conditions: The surface of the court matters. Cracks or uneven surfaces can cause slips and falls. Always check the condition of the court before you start your game to minimize the risk of injury.
Improper Technique: Using improper form, especially when serving or hitting powerful shots, can lead to injury. Overuse or poor mechanics place unnecessary stress on your joints and muscles.
Playing Beyond Your Limits: Whether you’re new to the game or a seasoned player, playing too aggressively or pushing your body too hard can increase the likelihood of injury. Take breaks, listen to your body, and rest when needed.
Dehydration: Often, we assume we’re properly hydrated, but that’s not always the case. When muscles are dehydrated, they can’t contract or relax properly, leading to weakness, cramps, fatigue, and soreness. This happens because dehydration impairs blood flow and disrupts electrolyte balance, both of which are vital for muscle function. As a result, you may experience painful muscle spasms in areas like the quadratus lumborum, multifidi, or spinal erectors, which can become debilitating.
Physical Weakness or Imbalances: Let’s face it—our bodies don’t function the same way as we age. Along with weight gain, the wear and tear on joints, particularly in the lower back, ankles, shoulders, and knees, makes us more vulnerable to injuries.

Injury Prevention Tips for Pickleball Players

As a personal trainer in San Diego, my goal is to help you prevent injuries and enjoy pickleball safely. Here are some injury prevention tips to keep in mind:

Warm Up and Stretch: A proper warm-up is essential to prepare your body for the physical demands of pickleball. Focus on stretching your shoulders, hips, knees, and ankles. Dynamic stretches like leg swings and arm circles can help improve your range of motion and flexibility.
Strengthen Your Core and Legs: A strong core and legs provide stability and support, reducing the risk of injury. Incorporating exercises like squats, lunges, and planks into your fitness routine can help you build the strength needed for quick lateral movements and sudden stops.
Use Proper Footwear: Wear shoes designed for court sports, which offer the right combination of support, cushioning, and grip. Proper footwear helps prevent ankle sprains and knee injuries by providing the necessary stability on the court.
Focus on Technique: Learning the proper form for serving, hitting shots, and moving around the court can reduce the stress on your joints and muscles. If you’re unsure about your form, consider working with a coach or trainer to refine your technique.
Play at Your Own Pace: Know your limits and don’t overexert yourself. If you start to feel fatigued or experience pain, take a break. Pushing yourself too hard can lead to injury.
Hydrate and Rest: Staying hydrated is essential for muscle function and recovery. Additionally, rest is crucial to prevent overuse injuries. Avoid playing for extended periods without taking breaks.

Conclusion: Stay Safe and Enjoy Pickleball in San Diego

Pickleball is an exciting and accessible sport that can be enjoyed by players of all ages and fitness levels. However, like any physical activity, it comes with the risk of injury. By staying mindful of the potential risks, warming up properly, using proper technique, and following injury prevention tips, you can reduce your chances of injury and enjoy pickleball safely.

If you’re in San Diego and looking for personalized guidance on how to improve your fitness, prevent injuries, and take your pickleball game to the next level, reach out to a certified personal trainer. Together, we can help you build the strength, flexibility, and endurance needed to play pickleball with confidence and enjoy the sport for years to come!

Optimize Your body with Personal Training:

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

How Rep Speed Affects Weight Training and Its Impact on Hypertrophy

Jan 27 2025

When it comes to weight training, we often think about key factors like sets, reps, rest periods, and load. But one often-overlooked variable in maximizing your training results is rep speed, or tempo. While many athletes and lifters focus primarily on the amount of weight they’re lifting, the speed at which they perform each repetition has a significant impact on the outcomes of their training.

In this article, we’ll explore how different rep speeds affect muscle growth (hypertrophy), strength, and overall training performance.

What is Rep Speed?

Rep speed refers to the pace at which you complete each repetition in an exercise. It’s often broken down into three phases:

Eccentric phase (the lowering of the weight)
Concentric phase (the lifting or contracting of the weight)
Isometric phase (the pause at the top or bottom of the lift, if applicable)

For example, if you’re performing a bicep curl, the eccentric phase is when you’re lowering the weight back down, the concentric phase is when you’re curling the weight up, and the isometric phase occurs when your arm is fully flexed (at the peak of the curl).

A typical tempo is written in a four-number format, like 3-1-1-0:

3 seconds for the eccentric phase
1 second pause at the bottom
1 second for the concentric phase
0 second pause at the top

The tempo influences the amount of time under tension (TUT), muscle activation, and metabolic stress during the exercise, all of which are critical factors for muscle growth and performance.

How Rep Speed Affects Hypertrophy (Muscle Growth)

Hypertrophy, or muscle growth, occurs as a result of several factors, including:

Mechanical tension: The force exerted on muscles during contraction.
Metabolic stress: The build-up of metabolic byproducts, like lactate, during exercise.
Muscle damage: The tiny tears that occur in muscle fibers during intense lifting, which then repair and grow back stronger.

1. Time Under Tension (TUT)

Rep speed directly influences time under tension, which refers to the total amount of time a muscle spends working during each set. Longer TUT increases both metabolic stress and muscle fatigue, which are two of the main factors that contribute to hypertrophy.

Slower reps (e.g., 3-4 seconds on the eccentric phase and 1-2 seconds on the concentric phase) increase the amount of time the muscle is actively working. This extended TUT leads to greater muscle activation and a larger hypertrophic response.
Faster reps (e.g., 1 second for both the eccentric and concentric phases) reduce TUT but can still be effective for building strength, especially if you’re lifting heavier loads.

While lifting heavy weights quickly can lead to increased power output, it’s the extended time under tension from slower, controlled reps that tends to promote optimal muscle growth.

2. Eccentric Control

The eccentric phase (lowering phase) of an exercise is often more effective for stimulating hypertrophy compared to the concentric phase (lifting phase). This is because muscles experience greater mechanical tension and microtrauma during the eccentric phase. When you lower a weight slowly and under control, you’re increasing the amount of tension placed on the muscle, leading to more muscle damage and, ultimately, greater growth.

Studies have shown that controlling the eccentric phase (3-5 seconds) can enhance hypertrophic outcomes. This slow, deliberate lowering phase maximizes the time the muscle spends under tension, leading to more significant muscle breakdown, which then rebuilds stronger during recovery.

3. Strength vs. Hypertrophy Focus

While slow tempos tend to maximize hypertrophy, faster rep speeds are often used for building strength. This is because lifting heavier weights with faster reps (e.g., 1 second up, 1 second down) allows the lifter to handle more weight, increasing mechanical tension on the muscles, a key factor in strength development.

For strength, it’s generally best to lift at a higher intensity (heavy weights) with a faster, explosive concentric phase and a controlled eccentric phase. However, for hypertrophy, focusing on a moderate weight with a controlled, slower rep speed often yields better results due to the increased TUT and metabolic stress.

Key Rep Speeds for Hypertrophy

If hypertrophy is your main goal, certain rep speeds may be more beneficial than others. Here’s a breakdown of how different rep speeds can impact muscle growth:

Slow Tempo (e.g., 3-4 seconds eccentric, 1-2 seconds concentric): This increases time under tension, promotes muscle fiber recruitment, and maximizes metabolic stress. It’s excellent for building muscle size because it places muscles under greater load for longer durations.
Moderate Tempo (e.g., 2-3 seconds eccentric, 1 second concentric): This offers a balance between load, muscle tension, and TUT, making it effective for both strength and hypertrophy. This is often considered the most efficient tempo for muscle growth.
Fast Tempo (e.g., 1 second concentric and eccentric): This can be effective for developing strength and power, as the lifter can focus on lifting heavier weights more explosively. While faster tempos can still contribute to hypertrophy, they are generally less effective than slower, more controlled tempos for this specific goal.

How Rep Speed Affects Strength Training

When training for strength, rep speed is typically faster, especially during the concentric phase, as the goal is to lift maximal or near-maximal loads with minimal rest. Fast, explosive reps are essential for developing maximal force output, and they allow the lifter to engage the muscles more efficiently for performance gains.

For example:

Explosive reps (1 second concentric, 1 second eccentric) are often used in powerlifting or Olympic weightlifting, where strength and power are the primary focus.
Controlled reps with a moderate tempo (2 seconds up, 2 seconds down) are still useful for strength training, but they balance hypertrophy and strength development.
Here are some studies on how rep speed affects strength.

The Bottom Line: Rep Speed and Training Goals

For Hypertrophy: Aim for a moderate to slow tempo, especially with an emphasis on a controlled eccentric phase (e.g., 3-4 seconds). This increases time under tension, muscle damage, and metabolic stress—key factors in muscle growth.
For Strength: Faster tempos can be used with heavier loads, especially during the concentric (lifting) phase. Focusing on explosive movements and minimal pause times will develop power and increase your ability to lift heavier weights.
For Power and Performance: Explosive and fast rep speeds with lighter to moderate weights can help increase power output and improve athletic performance, as seen in training for sports or Olympic lifts.

Conclusion

Rep speed is a key component of your overall training program. By adjusting the speed of your reps, you can manipulate the time under tension, muscle activation, and metabolic stress, all of which play a role in hypertrophy and muscle growth. Slower, controlled rep speeds are more effective for hypertrophy, while faster rep speeds with heavier loads are better suited for strength and power development.

If you’re not already paying attention to your tempo, it may be time to experiment and see how adjusting rep speed can take your training to the next level!

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

Partial Reps vs Full Reps vs Constant Tension: Which builds more muscle

Dec 22 2024

When it comes to building muscle, the debate between different training techniques often boils down to a few core principles: range of motion (ROM), the number of repetitions, and time under tension (TUT). Among these, three popular movement forms frequently come up in discussions: full range of motion (ROM), partial reps, and constant tension. While each has its merits, they each offer distinct benefits and target muscle growth in different ways.

To understand which of these techniques is best for building muscle, it’s essential to dive into how muscle hypertrophy works and how each of these movement forms interacts with the physiological mechanisms responsible for muscle growth.

The Science of Muscle Growth

Muscle hypertrophy, the process of increasing muscle size, is primarily driven by three key factors:

Mechanical Tension: The force placed on a muscle during lifting.
Metabolic Stress: The accumulation of metabolites like lactate that causes “the pump.”
Muscle Damage: Microscopic tears in muscle fibers that rebuild and grow larger.

When designing a workout routine for muscle growth, these factors must be carefully manipulated. Let’s now look at how full range of motion, partial reps, and constant tension contribute to hypertrophy.

Full Range of Motion (ROM)

What is it?

A full range of motion refers to performing an exercise through the complete arc of movement, from the starting position to the end position. For example, in a barbell squat, this would mean descending all the way to parallel or lower, and in a bicep curl, it would mean extending the arms fully and bringing the barbell or dumbbell all the way to the shoulders.

How does it build muscle?

Performing exercises with a full ROM is generally considered the most effective for maximizing muscle hypertrophy for several reasons:

Greater Muscle Fiber Activation: A full ROM ensures that a muscle is under tension for a longer period and through more of its length. This tends to recruit a greater number of muscle fibers, especially the deeper or less activated fibers, leading to more comprehensive development.
Joint Health and Flexibility: Full ROM exercises often help maintain joint mobility and flexibility, as they encourage the muscles to work through their natural range.
Progressive Overload Potential: With full ROM, it’s easier to progressively increase load and challenge the muscle through every stage of the movement.

Limitations

While full ROM exercises are optimal for overall hypertrophy, they may not always be the most efficient choice for certain exercises or muscle groups. For example, exercises like squats, deadlifts, or overhead presses might require complex coordination or can be technically challenging when performed with maximal depth.

Partial Reps

What is it?

Partial reps involve performing only a portion of the full range of motion during an exercise. For example, in a squat, instead of going all the way down, you might stop at the halfway point. Partial reps can be used at either the top, middle, or bottom portion of a lift, depending on the goal.

How do partial reps build muscle?

Partial reps are often used to target specific portions of a muscle’s range, increase time under tension, and overload the muscle in a specific phase of movement. Here’s how they contribute to muscle growth:

Increased Focus on Weak Points: By performing partial reps, you can emphasize and overload a specific part of the movement where you may be weakest. For instance, if you’re strong at the top of a squat but struggle with the bottom half, partial squats in the lower range can help you build strength and muscle in that area.
Higher Intensity: Partial reps can be useful for training with heavier loads than you could manage with full ROM. This can lead to increased mechanical tension and potentially greater hypertrophy for certain exercises.
Overload Without Fatigue: By focusing on partial ranges, you can accumulate more total reps or sets, leading to increased volume without excessive fatigue from full-range lifts.

Limitations

While partial reps are excellent for strength training and for addressing weak points, they can limit overall muscle development. They don’t activate the muscle fibers as comprehensively as full ROM exercises, and the time under tension is often reduced. As a result, hypertrophy may be less pronounced when compared to full ROM training for most muscle groups.

Constant Tension

What is it?

Constant tension refers to maintaining tension on the muscle throughout the entire movement, without allowing the muscle to fully relax at any point. This can be applied to both full ROM and partial rep movements. For example, in a bicep curl, rather than letting the arms fully extend at the bottom (where there’s little tension), the goal is to keep the biceps engaged throughout the entire movement.

How does constant tension build muscle?

Maintaining constant tension on a muscle has several benefits that contribute to hypertrophy:

Higher Time Under Tension (TUT): Keeping the muscle under constant tension for longer periods encourages metabolic stress, which is one of the key drivers of muscle growth. The longer a muscle is under load, the more it accumulates metabolites like lactate, which contribute to muscle fiber recruitment and growth.
Enhanced Pump: Constant tension increases the “muscle pump” sensation, which can lead to more blood flow to the muscle and an increase in cell swelling, both of which are associated with hypertrophy.
Improved Mind-Muscle Connection: By focusing on tension and control throughout the entire movement, you improve your mind-muscle connection, which helps to target the muscle more efficiently and stimulate growth.

Limitations

While constant tension is great for hypertrophy, it can be difficult to maintain on compound movements that involve multiple joints. For example, during deadlifts or squats, maintaining constant tension throughout the entire movement requires a lot of focus and may interfere with the efficiency of the lift. It’s also mentally taxing to maintain tension for extended periods, especially for larger muscle groups.

Comparing the Three Techniques

Technique	Pros	Cons	Best For
Full Range of Motion	Comprehensive muscle activation, increased flexibility, better joint health, progressive overload	May be challenging for weak points, may require more coordination	Overall hypertrophy, joint health
Partial Reps	Can overload weak points, higher intensity, improved strength in specific ranges	Reduced muscle fiber activation, lower overall hypertrophy	Strength training, addressing weak points
Constant Tension	Increases time under tension, better mind-muscle connection, greater metabolic stress	Can be difficult to maintain on compound movements, mentally taxing	Hypertrophy, pump-focused workouts

Which Is Best for Building Muscle?

The best approach for building muscle isn’t necessarily a choice between full range of motion, partial reps, or constant tension—it’s about combining these techniques to maximize all three hypertrophy mechanisms (tension, metabolic stress, and muscle damage).

For Overall Hypertrophy: Full ROM exercises should be the foundation of your routine, as they ensure the most comprehensive muscle activation and joint health. Incorporating constant tension (where appropriate) can enhance metabolic stress and further stimulate growth.
For Strength and Weak Points: If you’re looking to address a weak point in your range of motion or push past a plateau, partial reps can be a valuable addition. They allow you to overload a muscle in specific positions that may otherwise be limiting.
For Pump and Metabolic Stress: To really emphasize metabolic stress and muscle “pumps,” adding constant tension into your training can be very effective. It increases the time under tension and enhances the feeling of fullness in the muscle.

Conclusion

There’s no one-size-fits-all answer when it comes to building muscle. While full ROM exercises are generally considered the most effective for overall hypertrophy, partial reps and constant tension also have important roles to play. By combining all three techniques—using full ROM for the majority of your lifts, partial reps to target weak points or specific ranges, and constant tension for additional metabolic stress—you can create a balanced, effective training program that maximizes muscle growth.

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Ladies, are those high heels worth it?

Nov 24 2024

Don’t blame Jimmy Choo

As a personal trainer, I’ve noticed that many of my female clients often complain about lower back and knee pain. While there are obvious anatomical factors—such as wider hips, which can cause the femur to angle inward, placing additional stress on the knees—I’ve found that other lifestyle factors may also be contributing to these discomforts. One of the most common culprits? High heels.

A recent study by Danielle Barkema, a Kinesiology graduate from Iowa State University, sheds light on how wearing high heels, especially over time, can exacerbate knee problems. The study explored how different heel heights impact knee health, particularly regarding knee osteoarthritis and joint degeneration. This is the NIH study.

The study followed 15 women who wore high heels at least twice a week. These participants wore shoes with different heel heights—flat shoes, 2-inch heels, and 3.5-inch heels. Barkema measured the forces on the knee joint and the shock that travels up the leg during the walking cycle using advanced tools like cameras, sensors, accelerometers, and a force platform.

The findings were clear: as heel height increases, the compression on the medial (inside) part of the knee also increases. In fact, wearing heels greater than 2 inches, even just a couple of days a week, can contribute significantly to the degeneration of the knee joint over time, potentially leading to conditions like osteoarthritis.

But the impact doesn’t stop at the knees. Wearing heels, especially those over 2 inches, alters your walking pattern. This can shift the position of your ankles, knees, hips, and even your trunk, putting strain on your lower back and potentially leading to back pain as well.

So how do you counter act the damage done by high heels?

If you’re dealing with knee or back pain, it’s important to consult with a healthcare professional such as a doctor or physical therapist. In the meantime, considering a change in footwear or incorporating exercises to strengthen the muscles around your ankles, knees and hips which will help alleviate some of the discomfort. A comprehensive fitness plan that includes functional movements and mobility work can go a long way in supporting joint health and reducing pain. An experienced personal trainer that specializes in “corrective exercise” may be a good start.

Optimize Your knee hea with Personal Training:

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Improve Your Metabolism with a Healthy Thyroid – Personal Training in San Diego

Nov 9 2024

The information contained here is for informational purposes and in no way should be taken over the advise of your doctor or other healthcare provider or nutritionist. Do your own research and consult with your doctor especially if you are already taking medication or under a doctors care.

John Turk, understands that a healthy metabolism is key to achieving your fitness goals. One often-overlooked factor that can significantly impact metabolism is thyroid health. If you’ve been struggling with sluggishness, unexplained weight gain, or low energy despite your workouts, your thyroid may be to blame. As a personal trainer in San Diego, I want to ensure that you have all the information you need to improve both your fitness and overall health. This guide will help you understand how your thyroid functions, common symptoms of thyroid disorders, and how you can take steps to support your thyroid health for better fitness results.

What is the Thyroid and How Does it Affect Your Health?

The thyroid is a butterfly-shaped gland located in the front of your neck, just below your Adam’s apple. It produces hormones (T3 and T4) that regulate your metabolism, heart rate, and body temperature. When your thyroid is functioning properly, it helps your body burn fat more efficiently and maintain energy levels, which is crucial for anyone following a fitness regimen. However, thyroid imbalances, particularly hypothyroidism (an underactive thyroid), can cause symptoms like fatigue, weight gain, and muscle weakness, all of which can interfere with your workouts and weight loss goals.

Common Symptoms of Hypothyroidism (Slow Thyroid)

If you’ve been feeling tired, sluggish, or having difficulty losing weight, it may be worth considering your thyroid health. Below are common signs of an underactive thyroid:

Chronic fatigue or feeling out of breath
Sensitivity to cold temperatures
Unexplained weight gain
Depression or mood swings
High cholesterol levels
Constipation
Dry, pale skin
Hoarseness or a raspy voice
Puffy face and swollen body
Hair thinning or loss
Brittle nails
Memory issues
Difficulty getting pregnant

If you’re experiencing any of these symptoms, it’s crucial to consult with a healthcare provider to assess your thyroid function and explore possible treatments.

How Thyroid Problems Develop

Thyroid disorders can be caused by a variety of factors, including genetics, poor nutrition, or hormonal imbalances. For women, thyroid issues are often linked to estrogen dominance, where high estrogen levels interfere with thyroid hormone production, making it harder for the body to burn fat effectively.

Additionally, crash dieting, extreme calorie restriction, or “yo-yo” dieting can put a strain on your thyroid. When you don’t get enough calories, your body enters “starvation mode,” reducing the production of thyroid hormones and slowing down metabolism.

How to Check for Thyroid Issues

One way to test for thyroid problems is by tracking your body temperature first thing in the morning. For five consecutive days, measure your temperature before you get out of bed. If your temperature is consistently lower than 97.5°F, this could indicate a slow thyroid. For women, it’s best to perform this test a few days after the start of your menstrual cycle, as it can affect your body temperature.

However, for a more accurate diagnosis, you should consult a healthcare provider for a blood test, which will check your TSH (Thyroid Stimulating Hormone) levels and other thyroid hormones like T4 and T3.

Factors That Can Affect Thyroid Health

Dietary Deficiencies: Insufficient protein, iodine, and selenium can impair thyroid function. Consider eating foods rich in iodine (such as seaweed and seafood), protein (like lean meats and egg whites), and selenium (found in Brazil nuts).
Medications: Some medications, including lithium and certain antidepressants, can affect thyroid function.
Adrenal Fatigue: Chronic stress can also lead to adrenal fatigue, which often mimics thyroid symptoms. It’s important to address both issues in tandem for optimal health.

Supporting Thyroid Health Through Diet and Lifestyle

As a personal trainer in San Diego, I recommend a holistic approach to thyroid health that combines proper nutrition, exercise, and stress management. Here are some tips to help support your thyroid function:

Natural Ways to Support Your Thyroid:

Eat a Balanced Diet: One of the first steps to caring for your thyroid is eating a nutrient-rich diet, especially one full of fruits and vegetables. Sea vegetables, such as Nori (often used to wrap sushi), are a great addition since they’re high in iodine, which is essential for thyroid function.
Include Lean Proteins: Incorporate lean meats like chicken, turkey, and fish, as well as egg whites, into your meals. These are excellent sources of protein and provide the amino acid tyrosine, which supports thyroid health.
Get Enough Selenium: Selenium is important for thyroid function, and a simple way to get it is by adding Brazil nuts to your diet. You don’t need many—just 5 or 6 a day will suffice. Asparagus is also a great choice.
Healthy Fats Are Key: Healthy fats are essential for thyroid function, and if your diet lacks them, your body may store fat in response. Focus on incorporating fats from sources like coconut oil, olive oil, fish oil, flaxseeds, walnuts, almonds, and, my favorite, avocados (not guacamole, though). Avocados, in particular, are great for thyroid health.
Cut Out Sugar: Sugar not only weakens the immune system but also causes insulin spikes, which lead to fat storage. Most sugary foods are empty calories and deprive your thyroid of the important nutrients it needs. Eliminating sugar is a crucial step for thyroid and overall health.
Be Aware of Goitrogens: Goitrogens are substances that interfere with the thyroid’s ability to take up iodine, potentially inhibiting its function. These can be found in certain foods, chemicals, and medications. While the list is long, I’ll provide a link to help you avoid them. Click on the word above for more info.
Eat Smaller, Frequent Meals: Eating smaller, more frequent meals signals to your thyroid that food is plentiful and keeps your metabolism working. In the past, our bodies were built to anticipate starvation, which led to efficient fat storage. Eating throughout the day can help jump-start a sluggish metabolism, especially if it’s been affected by stress, alcohol, fried foods, or sugar.
Increase Your Fiber Intake: Fiber helps combat one of the most common symptoms of low thyroid function—constipation. It also supports digestion and detoxification, helping to remove harmful toxins from the body. Be sure to drink plenty of water when increasing fiber intake to help move things along.
Try Cold Showers: Cold exposure can stimulate thyroid production. After your regular shower, switch to a slow trickle of cold water and let it run over areas of pain or discomfort, like your knees. It’s more effective and faster than sitting with ice. After a minute on each knee, try doing quick body circles under the cold water to stimulate circulation.
Exercise: Last but not least—exercise! A regular workout routine can make a huge difference for your thyroid. Start with 20–30 minutes, three times a week, and gradually increase. If you’re not sure where to begin, hiring a personal trainer can help you maximize your time and ensure you’re working out safely and effectively.

How Personal Training Can Help with Thyroid-Related Weight Gain

If you’ve been struggling with weight gain or fatigue due to thyroid issues, working with a certified personal trainer in San Diego can be a game-changer. Exercise can help improve metabolism, regulate hormone levels, and support healthy weight management.

As Personal Trainers in San Diego, we offer personalized fitness training programs designed to maximize results for clients with thyroid issues. We will help you develop a safe, effective workout routine that takes into account your specific thyroid condition and fitness goals, so you can achieve a healthier body and mind.

Be Prepared for Your Doctor’s Visit!

Let’s face it—doctors are often incredibly busy, and if you’re not proactive about your own health, why should anyone else be? Doctors can only do so much, and sometimes they need you to do some of the legwork to help them diagnose your condition. Think about it: Would you go to a financial advisor without a plan and say, “Make me more money”? They might end up costing you more! The same logic applies to your doctor.

To make the most of your appointment, it’s essential to be prepared. Keep a detailed record of your health leading up to your visit. Track how many calories you’re eating for several weeks, note your starting weight, and jot down any symptoms you’ve been experiencing, including when they began, how severe they are, and what seems to help or worsen them. Also, make a list of any medications or supplements you’re taking. The more information you provide, the less likely it is that your doctor will need to order unnecessary tests.

For example, I worked with a client whose TSH (thyroid-stimulating hormone) levels were within the “normal” range, but on the low end. She had gained weight, and her doctor refused to increase her thyroid medication because her TSH was “normal.” But the doctor had no other data to go on—just weight gain and no proof of her eating habits or exercise routine.

To help her make her case, I had her log her exercise routine for six weeks and track her calorie intake using a website like MyFitnessPal. Armed with this information, she returned to the doctor, who then increased her thyroid medication. As a result, she lost the weight she had gained and started feeling much better. Being proactive and prepared with data made all the difference.

Blood Tests: What You Need to Know

Before diving into thyroid tests, it’s important to remember that certain deficiencies—such as low vitamin B12 and vitamin D—can impact your energy levels. These are common deficiencies and should be tested as well to rule them out as contributing factors.

Once you have your blood test results, don’t just accept a phone call from your doctor saying, “You’re in the normal range” and leave it at that. Request a copy of your test results, and keep a record. If you can show a trend over time of your thyroid levels decreasing, even if you’re still within the “normal” range, this could provide valuable information for your doctor.

A high TSH level generally indicates a sluggish thyroid. In 2003, the American Association of Clinical Endocrinologists revised the normal range for TSH levels, narrowing it from 0.05–5.5 to 0.3–3.0. Make sure your doctor is aware of this updated range, as some doctors may still adhere to the older standard.

I personally get blood work done once a year, and I always include thyroid hormone levels in the tests. Be sure that your doctor doesn’t only test TSH (which actually measures pituitary function, not thyroid function). Ask to have your T4 and Free T3 levels tested as well (not Total T3), as these will give a more comprehensive picture of your thyroid health. Another test worth asking for is the Thyrotropin-Releasing Hormone (TRH) Stimulation Test, which is often used for borderline cases.

There are many different thyroid tests out there, but the ones I mentioned should be a solid starting point. Above all, remember to listen to your doctor’s advice, but also be proactive with your own health. You and your doctor are a team—working together to create a plan that addresses your concerns is key. Just make sure you’re informed.

Take Action Today! Optimize Your body with Personal Training:

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By focusing on thyroid health, its impact on fitness, and the connection between exercise and metabolism, this SEO-friendly version targets keywords like “personal trainer San Diego,” “thyroid health,” and “fitness training” to attract potential clients searching for solutions to their thyroid-related fitness challenges.

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Unlock Your Energy: How Personal Training Can Revitalize Your Fitness Journey

Oct 30 2024

Are you ready to step into the gym for the first time, or trying to reclaim your fitness after years of inactivity? Many people feel drained or weak, often attributing it to aging or simply “not having it in them anymore.” It’s time to rethink that mindset—fatigue can often be linked to underlying issues that are easily overlooked.

Exercise: The Fountain of Youth

As a personal trainer, I firmly believe that exercise is the key to vitality. While nutrition plays an essential role in achieving fitness success, movement is the foundation of life. If I had to choose, I’d prioritize exercise. However, without proper nutrition, you may struggle to perform at your best. Even if you push through workouts, you could end up feeling more fatigued, achy, and irritable. This is a sign to reassess your diet—small adjustments can lead to significant improvements.

Are Nutrient Deficiencies Affecting Your Gym Mojo?

To determine if nutrient deficiencies are impacting your energy, it’s crucial to understand that energy relies on two main factors: the production of ATP from glucose and your body’s ability to utilize that energy, which hinges on essential vitamins and minerals.

The best sources of these nutrients are fruits and vegetables. Even if you’re consuming enough calories, you might still be lacking vital nutrients, especially if those calories come from unhealthy sources. High levels of saturated fats can further inhibit your body’s ability to transport these essential nutrients.

Identifying Underlying Causes of Fatigue

To effectively address your fatigue, consider getting a blood test before starting a new exercise program. This can help pinpoint any potential causes of low energy. Simple additions like vitamin D, B-complex vitamins, or Co-Q10 can make a significant difference. Note: If you’re on cholesterol-lowering statins, they can deplete Co-Q10 levels, so discuss supplementation with your doctor. It’s vital to work collaboratively with your physician rather than relying solely on general advice.

Key Blood Markers to Discuss with Your Doctor

As a personal trainer, I’ve seen how identifying energy-related issues can transform clients’ lives. Here’s a list of key blood markers that could be contributing to your fatigue. Remember, this information is for educational purposes, and you should consult your doctor for diagnosis and treatment.

CBC (Complete Blood Count): Ensure it includes cholesterol, liver, and kidney panels.
Vitamin D Levels: Important for bone health, mood, and immune function.
TSH (Thyroid Stimulating Hormone): Essential for thyroid function.
T3: Insist on this test for a complete picture of thyroid health.
C-Reactive Protein: Measures inflammation in the body.
Sed Rate: Indicates inflammation and potential autoimmune disease.
Calcium Levels: Crucial for muscle contraction and bone density.
B12 Levels: Vital for energy production.
Cortisol: Related to adrenal gland function and fat distribution.
Ferritin: Indicates anemia and may signal low vitamin C levels affecting healing.
Total Iron: Essential for energy levels.
Hemoglobin: Shows how effectively your body carries oxygen.
Potassium: Important for heart muscle health.
Homocysteine: A marker for potential heart disease; folic acid can help lower levels.

Optimize Your Fitness with Personal Training

Ready to take charge of your energy levels and enhance your fitness journey? Contact John Turk, San Diego’s leading personal trainer for aging professionals looking to reclaim their vitality. We’ll develop a personalized plan tailored to your goals.

The Importance of Exercise on Heart Health

Oct 23 2024

Many people view exercise as a chore, and after a tough set of squats, that feeling can be all too real! However, I want to remind everyone of the importance of staying active.

Recently, a client mentioned that his heart rate had improved “only” fifteen beats per minute since he started exercising—going from 95 BPM to 80 BPM. I responded, “Only?” Let’s break down those numbers to see why that improvement is actually significant.

Consider someone who starts a simple exercise routine, like jogging for 20-30 minutes, three times a week. Not only might they lose a few pounds, but their resting heart rate could drop from 90 BPM to around 75 BPM—a common outcome, though individual results may vary.

Now, let’s look at what a fifteen-beat per minute improvement really means over time.

15 beats saved in 1 minute.

In one hour your heart will save 900 beats.

In twenty four hours your heart will save 21,600 beats .

In one week your heart will save 151,200 beats.

In one month your heart will save 604,800 beats.

In a year your heart will save 7,257,600 beats.

In five years, fifteen beats a minute less, will save your heart 36,288,000 beats .

In ten years, fifteen beats a minute less, will save your heart 72,576,000 beats.

In twenty years, fifteen beats a minute less, will save your heart 145,152,000 beats!

That’s a significant reduction in heartbeats—less work for your heart means a longer, healthier life. Some people even manage to lower their heart rate by thirty or forty beats per minute! This clearly shows why exercise is such a powerful tool for heart health and anti-aging.

Heart rate also plays a crucial role in determining the most effective training zones for your fitness goals. Many individuals aren’t aware of how to identify the right heart rate zones for fat burning, endurance improvement, anaerobic capacity, and overall health. A commonly used method is the Karvonen formula, which you can easily explore with a quick Google search. This formula helps calculate the percentages of your target heart rate needed to achieve specific fitness goals, such as:

40-50%: Healthy lifestyle
50-75%: Fat burning
75-85%: Endurance improvement
85-95%: Enhancing anaerobic capacity

If math isn’t your strong suit, my website offers a handy calculator to do the work for you. You’ll also find other useful calculators for various fitness metrics—just hover over the “Calculators” tab at the top.

If those beats per minute could be converted into dollars, everyone would be exercising, right? So, what’s holding you back? Remember, your health is among the most important priorities in life, alongside your family and faith.

Let’s consider a scenario: You start feeling some chest pain and, thinking it’s just heartburn, you finally decide to see a doctor after putting it off for a while due to your busy schedule. The doctor discovers your blood pressure is elevated and sends you for further tests. When the results come back, you find out you need open heart surgery—something you thought only happened to people who are significantly overweight. Just imagining that situation makes a 20-minute treadmill workout seem a lot more appealing! Pair that with cutting back on those cheesy nachos and beer during the game, or those Cosmos and wine after a day out with friends. I hope none of you ever have to face that!

Here are five key benefits of regular exercise. I could list many more, but here are my top picks:

Improved Circulation: Enhanced blood flow to all organs, which is especially important for those over 40.
Better Brain Function: Exercise boosts memory and cognitive abilities, helping you remember what your partner said just ten minutes ago. Ladies, we know you can recall details from years ago, so imagine the advantage for everyone!
Increased Muscle Mass: More muscle means a higher resting metabolism, but that doesn’t mean more room for beer or wine.
Healthier Skin: Sweating during workouts leads to clearer skin—just remember to shower afterward!
Stronger Bones: Improved bone density supports better posture and a more active lifestyle as we age.

Here’s a simple exercise to try on your own. We all enjoy a night out now and then, but many people underestimate how much alcohol can impact the heart. The next time you plan to enjoy a few pints, or vino consider this: before you start drinking, sit back and relax in a chair for five minutes. Then, take your heart rate for one minute and jot it down. After you’ve finished your drinks, check your pulse again. I know some of you might be too tipsy to remember, but even after just two or three drinks, you’ll likely notice an increase of 15-25 beats per minute while sitting.

I hope you find this helpful. Remember to prioritize your workouts! Ignoring your health won’t make it disappear, but it can lead to bigger issues down the road.

Optimize Your body with Personal Training:

Call 858-877-1370

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How to Lose Stubborn Weight

Oct 17 2024

Struggling to lose those last few pounds can be frustrating and disheartening. Many people find themselves stuck, despite their best efforts in diet and exercise. If you’re facing this challenge, here are effective strategies to help you break through the plateau and shed that stubborn weight.

1. Assess Your Diet:

Track Your Intake: Sometimes, we underestimate our calorie consumption. Use a food diary or app to track everything you eat for a week. This can help identify hidden calories and areas for improvement. I think this is the single most important aspect to successful weight loss! I like to use an App. called MyFitnessPal.
Prioritize Whole Foods: Focus on whole, unprocessed foods. Fruits, vegetables, lean proteins, and whole grains not only provide essential nutrients but also help keep you full longer.
Mind Your Portions: Be mindful of portion sizes. Even healthy foods can contribute to weight gain if eaten in excess.

2. Revamp Your Exercise Routine:

Incorporate Strength Training: Muscle burns more calories at rest than fat does. Aim for strength training at least two to three times a week to build lean muscle mass.
Add Variety: If you’re always doing the same workout, your body can adapt, leading to a weight loss plateau. Try mixing in different types of cardio, strength exercises, or classes like yoga or Pilates.
High-Intensity Interval Training (HIIT): This training style alternates between short bursts of intense exercise and rest or lower-intensity exercise. It can be a great way to burn calories in a shorter amount of time.

3. Focus on Sleep and Stress Management:

Prioritize Sleep: Lack of sleep can lead to hormonal imbalances that increase hunger and cravings. Aim for 7-9 hours of quality sleep per night to support your weight loss efforts.
Manage Stress: Chronic stress can lead to overeating and weight gain. Incorporate stress-relief practices such as meditation, deep breathing, or regular physical activity to help manage stress levels.

4. Stay Hydrated:

Drink Plenty of Water: Sometimes, our bodies confuse thirst with hunger. Staying well-hydrated can help control cravings and improve overall metabolic function. Aim for at least eight 8-ounce glasses of water a day, or more if you’re active.

5. Monitor Your Progress:

Set Realistic Goals: Aim for gradual weight loss (1-2 pounds per week) rather than drastic changes. Set short-term goals to keep you motivated.
Track Your Progress: Keep track of your weight and measurements, but also consider non-scale victories, such as improved fitness levels or how your clothes fit. You can track your progress using my calculators. Just go to my website and click on the “CALCULATORS” tab. Another great way to determine your body fat is using calipers. There are websites out there that show you how to do that but I like this one the best. LINEAR.

6. Consult a Professional:

Seek Guidance: If you’re feeling stuck, consider consulting a registered dietitian or a certified personal trainer. They can provide personalized advice and help you create a plan that fits your lifestyle. A Personal Trainer or nutrition coach is always a big help.
Consider Medical Factors: Sometimes, underlying medical conditions (like hormonal imbalances or metabolic issues) can hinder weight loss. If you’ve tried everything and still can’t lose weight, consult a healthcare professional for advice.

7. Preparation: (This is often the biggest reason for failure)

Prepare Meals: Plan and prepare meals for at least three days in advance.
Be Ready for Challenges: Anticipate situations that may challenge your eating habits.
Avoid Triggers: Stay away from triggers that make you feel hungry.

It should also be noted:

If you have been trying all the above recommendations to no avail, it might be a good idea to have a blood test to access your thyroid function or other hormone related issues. Another thing may be to get a good comprehensive stool test, to assess your gut microbiome and or intestinal health. There are several out there but the ones I like are GI Maps by Diagnostic Solutions and GI 360 by Doctors Data.

Conclusion

Losing stubborn weight requires a holistic approach that combines diet, exercise, sleep, and stress management. By assessing your current habits and making targeted adjustments, you can break through weight loss plateaus and achieve your goals. Remember, consistency and patience are key—every small change can lead to significant results over time. Stay focused, and don’t hesitate to seek support when needed. You’ve got this!

It’s essential to remember the famous saying by the late Jack LaLanne: “Exercise is king, and diet is queen; together they create a kingdom.” While this holds true for overall health and longevity, when it comes to weight loss, diet takes the crown!

Optimize Your body with Personal Training:

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

Healing Bone Density Issues-The Natural Way

Oct 2 2024

A Strong Mind for a Strong Body

This post shares my wife’s inspiring health journey as she transformed from near destruction to wellness through natural remedies and smart training techniques.

By Julia Turk:

Celebrating my 33rd birthday was a challenge. I found it hard to enjoy life when my body felt like it was 93. Every part of me ached, and I felt so fragile that even the slightest movement could lead to disaster.

One of the toughest moments was watching my thick hair fall out in clumps—a problem so severe it began to affect our condo’s plumbing!

After some convincing from my husband John, I underwent blood tests and a bone scan, which my doctor initially hesitated to order because of my age. Despite my low back pain and a family history of osteoporosis, the scan revealed I had Osteopenia in my spine and hips. I left the doctor’s office with a prescription meant for someone much older, and almost immediately, I felt worse—my joints ached, especially my jaw.

John, a passionate health professional, took my situation personally. He was determined to help me heal in a way that worked with my body, not against it. He warned me that his approach wouldn’t be as easy as popping a pill; it would require changing the bad habits and mindsets that had led me to this point.

As a swimwear model, I had adopted a strict exercise routine and diet to maintain my figure, which delivered immediate results but ultimately took a toll on my muscle growth, bone strength, and overall health. By age 33, I was exhausted, unfocused, emotionally drained, and struggling to sleep. My body was rebelling against the caffeine-fueled nights and nutrient-poor diet I had imposed on it. My doctor advised me to gain twenty pounds to build bone density, which terrified me given my petite four-foot-eleven frame.

John reassured me that he would help me find a better path. A few days later, he introduced a creative holistic plan: we would ‘trick’ my body into believing it had gained weight by wearing a weighted vest while doing chores and climbing stairs. I worried that it would overwhelm my fragile frame, but surprisingly, I felt better every time I wore it. This was the start of my hope for change.

I refused to gain weight but complied with my doctor’s orders to take Calcium Citrate pills. Strangely, my calcium levels showed no improvement despite my efforts. It turned out my body needed calcium from food sources. I began incorporating Greek yogurt, rich in calcium and probiotics, and added Magnesium Glycinate, Phosphorus, and Boron to help with absorption.

Since I loved vegetables, John suggested squeezing lemon over my spinach to neutralize oxalic acid, which can hinder calcium and iron absorption. After discovering low vitamin D levels, my doctor prescribed a large weekly dose, but John wisely adjusted it to a smaller daily dose to avoid overtaxing my system.

He encouraged me to take weight-bearing activities seriously, emphasizing the importance of safe, effective heavy lifting—not for aesthetics, but to stimulate bone growth. Although I had always gravitated towards a leaner appearance, I realized I needed to reframe my understanding of muscle. It’s essential for a healthy body, longevity, metabolism, and immune function in everyone.

I started to reflect on what I consumed. John emphasized that it was more important to remove harmful elements from my diet than to simply add new ones. I began asking myself tough questions: What purpose does this food serve? Does it build me up or tear me down? I realized my Diet Coke habit had to go, as phosphoric acid disrupts the balance of phosphorus in the body, negatively affecting calcium levels.

Replacing that habit with something nourishing, I switched to hot lemon water, which supports my nerves, kidneys, and bones. Lemon water helps cleanse the kidneys, crucial for calcium balance. Additionally, I learned that parsley is also great for kidney health.

Another key element of my recovery has been prioritizing sleep and managing stress. I’ve come to understand that ignoring these aspects could lead to damaging cortisol spikes. With spiritual guidance, I’m learning to approach life with peace and discernment rather than fear or obligation. This journey has helped me let go of the need to please others, allowing me to embrace a lifestyle focused on inner peace and balance.

Trust has always been a challenge for me. I used to believe that if I wasn’t in control, everything would fall apart. While this mindset served me for a time, it nearly destroyed me.

I had to confront difficult questions: Do I believe my worth is tied to being skinny? Is my ultimate goal simply to be thin? Skeletons may be skinny, but what I truly desire is health, vibrancy, thoughtfulness, and beauty.

This reflection led me to redefine beauty: it’s not about hitting a specific weight but rather feeling confident, enjoying healthy skin, hair, and teeth, maintaining youthful posture, stamina, and flexibility. It’s about the connections I foster with others; when I’m healthy, I can be compassionate and empathetic. When I’m not, I’m often consumed by self-pity. Focusing too much on a ‘perfect’ weight diminishes my quality of life, creating a shallow existence that feels unbearable.

When John suggested changes to my diet, I struggled to let go of my old habits, especially with peers who didn’t support my success. I had to remind myself: Would my loving husband really jeopardize his reputation and our marriage just to make me gain weight? Realizing this made it clear that my emotional history was distorting my perspective.

God has blessed me with incredible resources and knowledgeable people who genuinely care about my health and longevity. I’m learning that wisdom involves acknowledging what I don’t know and trusting those who do. Healing is not a solitary journey; we thrive when supported by those worthy of our trust.

My Advice for Anyone Facing Health Challenges:

Take Responsibility: You hold the power to change your life.
Face the Truth: Confronting your issues will help you overcome obstacles and find success.
Seek Trusted Professionals: Choose those who align with your values.
Embrace Change: Allow yourself the grace to adapt, even if it feels uncomfortable.
Trust the Process: Relax and let things unfold.
Focus on Your Goals: This journey is about longevity and harmony, not perfection.
Celebrate Small Wins: They accumulate into significant achievements.

Life is a series of moments—be present and enjoy the journey. If you don’t, you risk wasting your life.

Warm wishes from your fellow health warrior,

Jules

*I thank God every day for John Turk; not only is he an amazing husband, but I believe his wisdom saved my life.

For more encouragement, visit my website: www.AbbasHeart.net or my youtube channel @JuliaShalomJordan.