Water your Body for Weight Loss
March 25, 2011
You have heard it many times, drink more water. In fact, about 64-128 ounces should be consumed in a day. That is just straight water, not including tea or coffee, and most certainly not soda. We are made up of a majority of water. Did you know that when babies are born they are approximately 85% water in weight? In contrast elderly people are only 60% water in weight. What does that mean? As we age the body progressively loses the ability to hydrate the cells effectively. The cells are unable to produce the extra energy to breakdown the water molecules so they can be absorbed. When the body is more hydrated with less conversion energy, it will slow the aging process.
Here are three tips for drinking water:
- Drink a minimum of 64 ounces, but aim for 128 ounces.
- Spread your water consumption out through out the day.
- Drink your water before and between meals, rather than during meals.
In fact, the very best advice I can give when trying to maintain or lose weight is to eliminate soda all together, including diet soda. According to the Framingham Heart Study, which included more than 2,500 men and women. It tracked them for 30 years. The results were women who drank soda daily had lower bone mineral density than those who drank once per month. Osteoporosis and bone fractures affect 40 percent of women and 13 percent of men. In addition to soda decreasing bone density, it can also decrease life span.
Dr. Poonam Rathod, health expert, says that water consumption on a regular basis according to the needs of the body is able to clean the digestive system, and eliminate toxins and food remains stuck in the intestines. This keeps the body and stomach clean from food waste. Nevertheless, another beverage can increase the longevity and quality of life.
Research by Japanese and other researchers(1) suggest that if the average person were to drink five cups of green tea a day, they would burn an extra 70 to 80 extra calories through an effect known as thermogenesis – the process of heat production in organisms. While much of the thermogenesis effect in green tea is derived from caffeine, studies also suggest(2) that thermogenesis in green tea occurs to some degree beyond its caffeine content from epigallocatechin gallate (EGCG.) By the way, decaffeinated green tea has comparable benefits as well.
The Chinese have known about the medicinal benefits of green tea since ancient 
times, using it to treat many chronic conditions, everything from headaches to depression. It has been said that green tea has been used as a medicine in China for at least 4,000 years. More and more studies are finding out that this natural substance may hold the key to health and longevity.
Of course we have choices in what we decide to drink. My recommendations for all my clients, and for you too, are:
1. Increase water consumption
2. Eliminate soda
3. Drink Green Tea daily
Try these three steps, and see how the quality and quantity of your life can increase.
Spring into an Upgrade for Fitness Training
March 24, 2011
There is so much fitness training information out on the internet, magazines, and books that sometimes it can be overwhelming in what to know is really the right program that is best for you. Well, know this, the best programs are the ones we stick to for at least four weeks. That is how long it takes to create a habit. Then from there it is ok to change a few variables and upgrade your fitness training. For example, you may have gone through different seasons of exercise and fitness workouts. I certainly have. Here are just a few periods of life where I challenged my body and mind depending on my specific area of athleticism. Each one was important for that time in life. You just need to figure out what phase of training you are in to then find and execute the fitness plan.
I have gone through many phases of fitness training during my 21-years of weight training. It began years ago in high school, as “strengthening” exercises for my weakened back due to the excess hours of competitive elite level gymnastics. My gymnastics coach gave me the foundation and proper form for Olympic Lifting techniques which interested me enough to compete int that sport. I enjoyed the challenge so much that I competed in Olympic Weight Lifting and won at the state and national level in this sport.
Next, my body was trained in a more targeted way according to the sport. In college, I trained more “sports specific” – a routine that would be applicable for me as a collegiate gymnast. (Right now most of the conferences just had their championships and are moving on to Regionals and then NCAA Nationals, so all the current television coverage is making me quite nostalgic.) The weight training as an elite and collegiate gymnast was quite different that what I did to become a widely recognized top IFBB Fitness Pro.
For the following several years, I trained for health and physique. The longest phase was training for Fitness competitions, another completely different type of sports specific training. The training strategies for a IFBB Fitness competitor are different than that of a figure or bikini competitor. As a fitness competitor, not only do I have to display a perfectly well toned body, but I also have to have the energy, endurance and explosion for the routine round. This round is full of gymnastics, strength moves, flexibility holds, and lots of high acrobatic jumps. By keeping a regimented training program, it catapulted me to the top ranks as a fitness athlete.
Lastly, I am now training for health, wellness, and overall balanced lifestyle. I must say, after all those intense years of training, this is now pleasantly my favorite phase. It includes a wide variety of activities including dance, yoga, full body conditioning, interval training, beach volleyball, biking, rollerblading, and even pilates. The versatile array of activities keeps my body challenged, my mind stimulated, and my spirits engaged joyfully.
Since I have such a full spectrum of activities that I engage in, there are a few tools that I am a huge fan of using so I can track my workouts. Typically I always have my polar heart rate monitor. The heart monitor tells me how much time in each target heart zone, calories used, average heart rate, and the highest heart rate. This type of information is especially important to track during your fitness program. It will help you gage when you are working too hard, or in some cases not hard enough. Remember you want to burn calories and that is best done by keeping your target heart rate in Zone 3 and Zone 4.
In addition to my heart rate monitor I use my Caltrac. This is one of my favorite tools because it tells me not only the calories that I use when I am exercising but also during my day to day activities. The Caltrac is worn on your hip and has a tiny computer chip that is set to your parameters according to your height, weight, sex, and age. There is a cardio setting and a weight training setting that you can click into. The really cool thing is you can wear this during the day to see how many calories you burn during your “lifestyle activities”. So many times I have clients that say, “I am so busy during the day, I can barely get it all done.” This tool will really show you if you are busy sitting all day and not burning many calories, or if you are busy on the move and really using calories. It is your reality check on your hip.
Lastly, and my new favorite toy is the GymBoss Interval Timer. This tiny timer that can snap on to your top or your hip can be set to your specific interval periods so you know exactly how long you are training. The work periods and rest periods are crucial during different interval training sessions and with the GymBoss you can be absolutely accurate, giving your body the most bang for the minute!
So, no matter what training or fitness phase you are in your life, the most important part is to get moving!! I hope you find these suggestions and tools helpful. If you are stuck in the same routine try to “intensify” your work outs by adding anaerobic training (short intense bursts of large movements). You can increase the intensity for 30-seconds up and two to four minutes rest. Notice the difference in your endurance, energy, and body shape changes. Keep exercising, train hard, and continue to challenge yourself.
Spring into Fitness Perfection
March 10, 2011
Laura Mak Fitness
Spring is just about to be in full swing, so I want to be sure you are ready to make this the best one yet. Hopefully you have been training through the dreary winter months. I know, sometimes our winter training programs tend to change because of the cold weather, difficulties getting to the gym, and that feeling of wanting to hibernate. Those are all excuses, and not great ones either! If you did continue your workout program through these long winter months, then I would like to think you praised yourself for the accomplishments, and are moving forward to new and relevant goals.
The great thing about having your own goals is you don’t have to measure up to anyone else. It is just based on YOU. By creating challenging and achievable goals that have measurable outcomes, you will not only know exactly when you have achieved your goal, but also you will enjoy the satisfaction of completing a task relevant to you. Sure you may have more than one goal, and some goals may take longer than others. But know there is no one perfect way to achieve your fitness goals. In fact, many times I have seen clients get so caught up about being perfect, that when “life” happens (and it always will), they just completely blow all the work they did in the previous weeks that built up to the slightly imperfect moment. For example, a client missed one workout one day and then not only did she take the rest of the week off, but she also stopped eating healthily. Missing one work out isn’t the end of the world, and it doesn’t negate everything you have accomplished. Fitness shouldn’t feel like the “all or nothing” principle. Fitness is an ongoing lifestyle.
Nevertheless, I have been around several industries that are based on perfection. I was an elite level gymnast for numerous years, and then earned a scholarship for gymnastics Michigan State University. Shortly thereafter, my athletic career followed in what became a nine-year professional competitive-fitness career. I enjoyed competing as an IFBB Fitness Pro which included traveling and competing all over the world, ranking top 10 internationally.
In fact, everything (athletically), I have competed in strived for the end goal of perfection. In gymnastics it was the perfect “10” and in fitness it was the perfect routine matched with the perfect body. The problem was, “perfection” was determined by someone else. It was structured for officials to judge me and compare me with others. They used their expertise to see if I was perfect in my physique, performance, and showmanship. Although I completely loved what I was doing when I was competing, I am now happy striving for my own perfection, which is solely concluded by = me.
Have you ever gotten caught up in your “perfect” exercise routine, then somehow fell short? What if your goal was to do 45 minutes of cardio but you only did 30 minutes? It was less time, but you worked at a higher intensity because you knew you were restricted on time. Is this an imperfect routine or does your definition of perfect become slightly changed? Have you allowed someone else’s idea of perfection affect you? These are all points to consider now that we are entering a new year.
Review your fitness training, and see if you are unnecessarily hard (or easy) on yourself. Do you allow for adaptations of “life”? Do you continue moving forward? What is your perfect routine and how can it stay perfect with changes?
My fitness campaign 2011 is about finding passion in your fitness while keeping balance in your lifestyle. Keep the competition within yourself. Allow yourself to adapt to unexpected life situations. Continue to include fitness as a regular part of your daily routine. Most of all, remember that you are already perfect in all that you do.
If you would like more information about my online training programs or online nutrition you can go to my website at www.LauraMak.com. In addition, I just completed my first training and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This twelve week program, complete with exercise descriptions, photos of each movement, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic
Arnold Sports Festival
March 1, 2011
Laura Mak
It is that time a year again, where I migrate east to Arnold Schwarzenagger and his famous Arnold Sports Festival. It is the largest of all the fitness trade shows – about 200,000 people are expected to go through the Greater Columbus Convention Center this weekend.
Not only is this the most exciting fitness and bodybuilding competition, but it has expanded tremendously since the event started over 15 years ago. It is the most prestigious show to compete in. It is an invitation only – Arnold and his committee decide who get to compete. I was fortunate to compete in this show four years in a row. This year there are 14 IFBB Fitness Pro’s competing.
This year they are even expanding their amateur divisions and having the pre-judging on Thursday evening for fitness, figure, and bikini. I am looking forward to seeing the amateurs as well as the pros! I have two very dear friends competing in the bikini rounds, (different height classes). Gloriela Rosas (below) from Atlanta, GA and Jodi Tiahrt (right) from Las Vegas, NV. Both should do very well in their respective classes!
Tanji Johnson is one of the selected Fitness Pro who will be competing and I was able to catch up with her last week while she was in town doing a photo shoot. Check out the video and see what Tanji has to say about her training and the upcoming Arnold Classic. Tanji also had time to talk about her “Save Fitness” campaign. She gives us the 2011 “what to look for” updates, training motto for the year, and shares who should be part of her team. View what Tanji has to say about Save Fitness.
This year will be especially fun for me, because I scheduled my time for meetings, walk through the venue, and interviews with eMediaStars and Talent. Be sure to check us out, Laura Mak and Jody Pugh, we will be interviewing the top names of the fitness industry.
Now there is not only Pro Fitness, Bodybuilding, Figure, and Bikini but also: Gymnastics, Martial Arts, Dance Sport, Race Walking, Boxinf, Table Tennis, Cheerleading, Strongman, Fencing Archery, Pump and Run, Weightlifting, Arm Wrestling, Wrestling, Active Aging, and amateur Fitness, Figure, and Bodybuilding.
Hope to see you in Columbus!!
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