16 L E H A V R E N E W S A P R I L FIT IS THE NEW SKINNY BY NICK LEONE, ACSM CERTIFIED PERSONAL TRAINER Too many times have I heard women say “I’m fat, I need to lose weight,” or “Look at the picture of this model,” or “She’s so skinny and beautiful.” Women strive to get the “perfect” body. Models in magazines create the misconception of the “perfect” body. For the majority, these women are tall, skinny and very boney. I wonder, are these women even healthy? These skin-and-bone thin women are setting the standard for the younger generation; girls think that if they don’t look like that, they’re not healthy or fit or even beautiful. After working in the fitness industry for the past 3 years, I realize that those models aren’t the healthiest of individuals; women who work out with cardio and weights are the healthy and fit ones. What does a healthy individual look like to you? To me, it’s someone who is toned, has proportional weight, and is athletic. In my eyes, the women who are skin and bones are not in the greatest of health. As a personal trainer, the majority of my clients are women. At a first meeting, I always ask questions such as “Why do you want to work with a personal trainer?” I fully expect the first answer to be, “I want to lose weight,” but recently, the main reason they seek help from a trainer is, “I want to get stronger and firmer all around.” The latter answer gets me excited to work with them. My reason is that EVERYONE wants to lose weight, but when a potential client tells me that they want to gain muscle mass, tone up and make everything firm, it’s a challenge for me and I am happy to accept it. I also realize that women’s minds are changing when they think of the question, “Do I look beautiful?” Another common misconception women have is that if they work out with weights, they will get bulky and unattractive. This is completely false. You can have a workout regimen where you will add muscle mass without appearing “manly” or very bulky. The question is, how can you get the toned, muscular body that you want and still burn calories? Here are some pointers to help achieve your fitness goals: 1. Eating right: This is THE most important aspect. 3 meals a day just doesn’t cut it. If your body isn’t fed every 3-4 hours, the meal consumed with the long time gap will actually be almost fully absorbed and nothing will be burned off. Your metabolism kicks in every 2.5-3.5 hours and this is when you should eat. I know women like to skip meals to starve themselves to get skinny. Skipping meals will actually slow down your metabolism and be counterproductive to your goals. Five to six small meals a day is ideal. Have the meals consist of fruits, vegetables, proteins, carbs and fats (healthy fats such as olive oil, peanut butter, and avocados). 2. Increase muscle mass: The more muscle you carry, the more shape you will have in all the right places. Also, with more muscle, your body will burn off more calories. Don’t let heavy 16 LEHAVRE COURIER | APRIL 2017 | WWW.QNS.COM weights scare you, be confident with doing a set of 8-10 reps with a heavier weight. 3. Don’t neglect cardio: Don’t do cardio for 3 hours a day, as that will be counterproductive. I recommend 30-45 minutes of high intensity cardio (HIIT training = high intensity interval training). Also, don’t use the same machine every time; your body will get used to it and your results will not be what you want. Confuse your body…run stairs or go on a Stairmaster, use an elliptical and use treadmills or sprint, but switch up what you do every day 4. Supplement your workouts: No, I’m not talking about a 50 gram protein shake. Your body needs protein after your workouts to build lean muscle. A scoop of protein with 18-24 grams of protein per serving is ideal for you, ladies. Also, amino acids, fish oil and multivitamins (half in the morning, half in the afternoon) are necessary for maintaining energy levels throughout the day. And remember, Le Havre residents can get a great workout with weights, machines and aerobics classes right here in the Le Havre Clubhouse. The gym is open Mondays through Fridays from 6am until 10pm and on Saturdays and Sundays from 9am until 6pm. Check it out!
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