Get Your Heart Into It!

Have you you ever wondered why your aerobics instructor looks so flabby but can jump around for hours? Training at a heart rate that is too high to burn fat may explain why. One of the most important factors in getting the most out of a training session is maintaining the proper heart rate. Maintain a heart rate that is too high and you burn muscle, not fat. Too low of a heart rate and you don't burn anything. Apply the following formula and you will be well on your way to more productive workout.
Stay Tru!


"1. Resting Heart Rate (RHR) = your pulse at rest (the best time to get a true resting heart rate is first thing in the morning before you get out of bed).

2. Maximum Heart Rate (MHR) = 220- your age

3. Heart Rate Reserve (HRR)= Maximum Heart Rate - Resting Heart Rate
Once you have your Heart Rate Reserve, you can calculate your training heart rate:

4. (Heart Rate Reserve*.85) + Resting Heart Rate = Upper end of the training zone

5. (Heart Rate Reserve *.50) + Resting Heart Rate = Lower end of the training zone
Example: To calculate the training heart rate of a 35 year old person with a resting heart rate of 70:
Maximum Heart Rate: 220-35=185 bpm (beats per minute) Heart Rate Reserve= 185-70=115 bpm High End of the Training Heart Rate: (115*.85) + 70 = 167 bpm Low End of the Training Heart Rate: (115*.50) + 70 = 127 bpm

The Jump Start

Now that you have completed a three day detox, let's jumptart your fall workout routine with some cardio tips. If you can commit to 45 minutes of cardio just three days per week, you will be well on your way to creating a new you.

Try this routine three days this week:
15 minutes on the seated bike @ a speed of between 80-100 rpm's on level 3.
15 minutes on the treadmill @ 3.0-3.5 mph at a level 15 incline
15 minutes on the elliptical machine keeping your heart rate between 130-150 beats per minute.

A heart rate of 130-150 will keep your body in the "fat burning" zone, and that is exactly where we want to be.

Good Luck!
SP

Time for a Fall Makeover!

Before you start buying new clothes and remodeling you house, lets start with a quick 3 day detox to kick it off right.

Drink 8 oz of warm water with a table spoon of sea salt mixed in. Be careful because the effects happen REALLY FAST!!!

Follow that with a diet of only raw vegetables on day 1. Day 2 allows you to steam your veggies. You can add baked skinless chicken on day 3.

I know I know, it sounds a little extreme but by day 3 you should be 5-10lbs lighter than you were at the end of the summer and ready to jump into fall with a full head of steam.

Good Luck!!

Anytime You'd Like ...

People always ask me what is the best time of the day to excercise, morning, noon or night. The answer is very simple, WORKOUT WHENEVER YOU WANT TO!!! If you are a morning person and your energy is highest in the AM, workout then. If you are a night owl, by all means go at midnight. It does not matter, just do it. A recent study found that 80% of African American women over the age of 40 are overweight with 50% being obese. With stats like those threatening our community, we do not have time to argue of what time we excercise, the important part is that we do exercise so just go.....and if you don't have anything to do, go now!!!!!!

Good luck,

Scott

Don't Be Square

Only squares eat three square meals per day. Do that and you will end up with a square-shaped figure. You should strive to eat 5-6 small meals per day, every 3-4 hours, instead of three large ones. Eating small meals allows your body to completely process the food that you take in without converting the excess into fat. Eat protein with the first meal to speed up metabolism (think egg whites or turkey – not bacon!). Small meals will keep your metabolic furnace burning the entire day. Cut carbs after the third meal of the day. As the day progresses, it becomes increasingly harder for your body to burn off carbs which will lead to the CARBS STORING IN YOUR BODY AS FAT. Eat fruit (preferably berries) to fight sugar cravings. The last meal of the day should be protein and vegetables only.

Good Luck,
Scott

Water is Essential - Let Me Tell You Why

I am Scott Parker and here's my story.

I am the founder and CEO of TruResults, a personal fitness company specializing in holistic approaches to create and maintain a healthy mind, body and soul. Established in 2006, the workout regimen of the TruResults system does not require the use of traditional gym equipment. In fact, it does not require any equipment at all. My clients are serviced in their offices, homes, parks or anywhere they wish to workout. TruResults has attracted the likes of many celebrity clients and others on the move. I focus on the best way to help my clients reach their fitness goals within the context of their individual lifestyles.

Based on the foundations and principles of proper nutrition, good exercise and a positive attitude, I work with clients to increase their knowledge of healthy diets and wellness, increase their self confidence and stimulate their desire to improve physical appearance and presentation. I am one of three celebrity fitness trainers featured on the TV Guide Channel’s “Building the Hollywood Body”.

I have used my science-based education and professional experience to become a much sought-after personal trainer. While a student at Florida A&M University, I studied biology and chemistry. I also completed graduate work in pharmacology at the University. Having worked for several major pharmaceutical drug companies, I have clinical research experience and knowledge of the human anatomy and physiology. I have over 12 years of personal training and martial arts practice and have used those skills and my science background to become a well-rounded expert in total body fitness.

Based in Los Angeles, California, my TruResults fitness system offers a three-tiered solution of nutrition, exercise and attitude to help its clients achieve a total wellness balance.

I decided to start a blog to offer weekly fitness tips to help those of you are struggling with developing a fitness routine as well as to show the progress of a few of the clients I work with. You can also email me your fitness questions and concerns, but be prepared for honesty in my answers - don't ask a question you don't really want the answer to.

So, here's this week's tip –

DRINK ONE GALLON OF WATER A DAY

Do you ever wonder why your skin looks so dry? Pimples all over your back? Working out like crazy and still no results? I would suggest looking at your water intake. All the Proactiv in the world won't work unless you drink at least 1 gallon of H2O per day. While the body can last up to six weeks without food, it can only last a week without water. Water serves a variety of functions in the human body, and when approaching fitness goals, removing waste and converting food into energy is probably the most vital function of water. A general rule of thumb is to drink at least eight glasses = 64 ounces. But the more active you are the more water your body needs; therefore, when beginning a fitness routine, I recommend a gallon a day. By drinking water you actually lose weight by stopping your body from retaining water. And remember, by the time you feel thirsty, your body is already slightly dehydrated, so drink up BEFORE the thirst hits.