Articles

Welcome to my page. Here I share some articles from Phil Kaplan one of the top Personal Trainers in our nation. I like the way he speaks and no one can explain it better than he can. I have learn alot from him and you can too. He has the ability to enpower people from the way he talks. I'm learning from that because I need to do the same so we can help as many people in our nation to get better health and get in shape. This was one of the first pages, that I put up on my site as you can tell this articles do not belong to me. But I needed some ligit content for my readers and because he is the one getting the credit for his articles I have nothing to worried about.

Mis-Perception #1

Mis-Perception #1 is one of the first articles on this page.

He is going to share five of the most Misunderstood single sentences, five phrases that are frequently pulled out of my materials and explain them to avoid the mis-perception that any of these thoughts or actions will bring about a transformation in and of it self.

Mis-perception #1 – Re: Fruit

Here is what I often say: “A diet high in fruits is likely to limit your ability to release fat.”

Here is what people think they hear me say: “Don’t eat fruit.”

Here’s a bit of clarity:

Fruit(s) are high in sugar. Yes, it is a natural sugar (fructose), but if we consider sugar cane as the source of table sugar, isn’t that in fact natural as well? The challenge is not As much with sugar’s manufacture as it is with its rapid absorption. When the bloodstream is assaulted with a quick rush of sugars, whether those sugars come from A candy bar or a very ripe banana, insulin production is affected. When you affect insulin release, you conversely affect the body’s ability to release fat. As insulin production is increased, you hormonally create an environment conducive not to fat release, but rather to fat storage. That doesn’t mean “fruits are bad,” nor does it mean you should never eat fruit. For years, people have been told to” just eat healthy,” and fruits and vegetables have always been promoted as healthy foods. Fruits are extremely high in antioxidants, in vitamins, in phytochemicals that are anti-carcinogenic, in fiber, and they are water dense. They are absolutely healthy. It’s just important to distinguish between “eating healthy foods,” and “eating healthfully in a manner that’s going to aid fat release.” A glass of orange juice first thing in the morning is enough to send you on a blood sugar roller coaster that ensures fat release will be minimal. A fruit salad lunch can do the same. If fat loss is a goal, it’s best not to eat high sugar foods with great frequency, and if those Foods are in fact consumed, eating them with proteins and some essentials fats will slow The release of sugars, lessening the insulin response. 1.5 cups of sugar free yogurt with Raisins sprinkled in there is going to be more supportive than a little box of raisins alone. Mixing some just ripe banana slices with fat free cottage cheese is going to be far better Than having a very ripe banana on an empty stomach( as a banana turns more towards Black, it’s sugar content is increased.)

There are creative ways to mix fruit into supportive meals, such as having broiled fish Topped with fruit salsa using a mix of pineapple and tomato, or throwing a couple of Strawberries into the oatmeal you have with your egg white omelet in the morning.

So, you’ll never hear me say, “don’t eat fruit,” although I will continue to help people Understand that some foods they’ve long considered “healthy” can sabotage the hope For optimal results. Integrating these foods is vital to creating a desirable environment For fat release.

How do you like my articles page so far? keep on reading. It gets better.

Mis-Perception #2

Mis-Perception #2 is one of the second articles on this page.

Mis-perception#2 RE: Aerobics Exercise and Weight Training

Here’s what I often say:

“If you do your aerobics exercise session before weight training, you may hinder results.”

Here’s what people hear me say:

“Never do weight training on the same day as aerobic exercise”

Here’s a bit of clarity.

When you are in an aerobic state, which includes but is not limited to the physiological state your body is in during your aerobic exercise session, your body has two options for fuel. Fat and/or sugar. That sugar can be found in the bloodstream (blood glucose), can be found in the digestive tract and absorbed into the bloodstream, can be found stored in muscle (muscle glycogen), and can be found stored in the liver(liver glycogen). The fat can come from dietary fat, fatty acids in the bloodstream, or , the most difficult fat to access, that fat stored in adipose cells which we’ve come to know as body fat. Most people I met that are doing aerobic exercise with some consistency have fat loss as one of their goals. Many of these people begin their exercise session with 20-45 minutes of intense aerobic exercise on a treadmill or stationary bike, and then progress to a 30-minute weight training session. During your weight training you enter an anaerobic state where your body only has one option for fuel. Sugar.

If you do your aerobics exercise at the beginning of the session, you will use some of your available blood glucose, and, throughout the aerobic segment, you will likely begin to release and burn some glycogen. You are, in essence, robbing your body of the precise fuel it will need for the resistance training. As you deplete your glycogen stores, or limit your glycogen availability, your body can start to manufacture its own sugar. It can do that by breaking apart muscle and converting specific amino acids into glucose. With glycogen depleted, an intense weight training session can result in muscle loss! Lose muscle and your further limit your body’s momentary ability to burn fat, slowing metabolism in the process.

If you reverse the order, and do your weight training session first, your glycogen stores are fully loaded. As you begin to exhaust available glycogen, you have “the other” fuel source available to be burned during your aerobic session, and since body fat is the most difficult of the fat fuel options to access, it is beneficial to lessen the availability to “other” fuel sources in order to best tap into that fat you want to lose. I do not suggest, therefore, that you never do your aerobic exercise and weight training on the same day, but simply that you do them in the order most likely to bring you the results you want. If fat loss is a goal, weight train, then progress to aerobic exercise. It can absolutely be on the same day, and in fact, there are advantages to incorporating both types of exercise in a single exercise session.

Have you read articles like this before? Don't you just want to go to the gym yet?

Mis-Perception #3

Mis-Perception #3 is the third of articles on this page.

Mis-perception #3 – Re: Eating Frequently

Here’s what I often say:

“If you want to speed metabolism, you should ideally eat a supportive meal every 3-3 1/2hours.”

Here’s what people think they hear me say:

“Eat every 3-3 ½ hours”

Here’s a bit of clarity:

It’s important that the meals fall into the category that I’ve termed “supportive.” The goal is boosting metabolism. Metabolism is the speed with which your body burns through food. “Burn” is key word in that last sentence. Burn signifies heat, and a calorie, in fact, is a measure of heat. Supportive meals are meals that are “thermic” or that support a metabolic boost. If you eat meals that are high in fat every 3 hours, well. You’re going to put far more fat in your body than would be ideal, and you run the risk of increasing fat stores. Fat is very simple for your body to process, thus it doesn’t require very much of a caloric burn to do the work of digestion. Since fat is broken down into fatty acids that can easily be stored as body fat, frequent high fat feedings are NOT going to be of metabolic benefits. Frequent high sugar meals will send blood sugar into erratic rises and falls, limiting the ability to release fat. Meals made up solely of carbohydrates will also affect insulin limiting fat release, and they are far less thermic than protein: carb combinations. Meals low in fiber can limit digestibility of ingested foods. Meals to low in calories will not supply enough fuel for energy needs nor will they supply enough material from which to build new healthy cells. I can keep going, but by now you should get the picture. It’s not only about EATING, it’s about EATING meals that can aid metabolism.

A supportive meal would be low in fat, free from sugar and would contain a lean protein, a starchy carbohydrate, and a fibrous carbohydrate. Appetite should be an effective guide as to meal sizes. Eat supportive meals with the recommended frequency, and .. as long as all of the components of synergy are in place ( exercise and nutrition), you can’t help but to speed but to speed metabolism. UMmmm..eating potatoes…that’s not really any sort of solution…unless those potatoes are consumed as parts of meals also containing chicken breast, turkey breast, or fish and an ample serving of fibrous vegetables.

This is another of the articles that I like and remember everything is measure not only in one sitting but what you have done during the whole week. So if you had a meal that was not too supportive then you still have a whole week to fix it.

Mis-Perception # 4

Mis-Perception #4 is the fourth of articles on this page.

Mis-perception #4- Re: Too Much Aerobic Exercise

Here’s what I often say:

“Too much aerobic exercise slow metabolism in the long run”

Here’s what people think they hear me say:

“Aerobic exercise doesn’t work”

Aerobic exercise should not be thought of as “fat burning exercise” but rather as a piece of the overall puzzle that can lead to ongoing fat release. Your body is capable of “burning” fat any time you are in an aerobic state. “Aerobic” simply means you are meeting the demand for oxygen. An aerobic state therefore is achieved anytime you are meeting oxygen demand. That includes sitting, driving, thinking, and even sleeping! Aerobic exercise should more importantly be viewed as exercise during which fat can be accessed, and fat release can be amplified, but also as a stimulus for strengthening the heart and lungs, the efficiency of the circulatory system, and for better oxygenating every cell in your body. If people are led to believe that aerobic exercise, in and of it self, is the secret to fat release, they jump into programs where aerobic activity may exceed the body’s ability to provide fuel from available fat, which, as you now understand, may cause muscle catabolism (loss). The body may begging to literally cannibalize muscle tissue( lean body mass) is metabolically active tissue. Aerobic exercise is an important piece of the puzzle, but just as I’d say about any part of the Synergy, it cannot be considered a fat loss solution in and of itself.

Mis-Perception # 5

Mis-Perception #3 is the third of articles on this page.

Mis-perception #5- Re: Synergy

Here’s what I often say:

“If you want to get a fitness or weight loss results that’s long lasting and healthful, you must apply the Synergy between supportive eating, moderate aerobic exercise, and a concern for muscle.”

Here’s what people think they hear me say:

“If you want results, eat right, do aerobic exercise or do resistance training.”

Here’s a bit of clarity

It’s not a choice. It’s an “all or nothing.” If you tried dieting, you were no doubt frustrated with your results in the long term. If you tried eating supportively as I recommend, you likely noticed a positive result for a short period of time, but you quickly hit plateau where progress stopped. If you started resistance training, but didn’t combine it with supportive eating or aerobic movement, you noted some initial strength gains and a bit of “toning” but then the results came to a halt. Synergy suggests that the combined result of the components far exceeds that which can be achieved by considering any of the components individually. I know at first it sounds overwhelming, but once you get started, it really starts to become simple. You then have a lifestyle where you are eating…moving..and resisting, and progress is no longer elusive, nor is it short term, but it is a guaranteed outcome, and once you begin progressing, your potential for achievement knows no bounds. It all begins, not with a piece of the puzzle, but with the entire Synergy.

So, bottom line, if you’re “on my program,” you’re really not on a “program” at all. You’ve simply learned how to move toward physical excellence, and you’re applying that knowledge on an ongoing basis so you can wake up every day knowing that if you’re not already there, you’re well on your way to being The Best You’ve Ever Been.

now this one is one of my favorite articles from Phil because I believe in it and that's the way I go about my life.


www.philkaplan.com Articles written by Phil Kaplan