Author: mss-fitness

Top 10 Fitness Myths! 

Here is a list of some of the most common myths that I’ve encountered in the Fitness Industry. 

 

1. You can target fat loss: When fat is used as an energy source the body will take from wherever it wants. Doing crunches isn’t going to lose your gut! A combination of nutrition, strength training and cardio will give you the recipe for success. 2.
2. Women get bulky when they lift weights: Women do not have the testosterone levels to achieve a lot of muscle mass. Lifting weights helps with fat loss so hit the weights!
3. Eating fat makes you gain weight: Gaining weight is a result in excess calories. Fat is essential to absorb many vitamins. Stay away from the Trans and Saturated Fats and load up on all the others. 
4. Morning workouts are best for your metabolism: Working out any time of the day is good for your metabolism. Everyone has a different circadian rhythm so find a time that works best for your schedule.  
5. Stretch before exercise: Static stretching (holding stretches) has shown to lower power output for muscles during workouts and has the potential to increase your risk for injury. Try doing some light cardio or some dynamic movements before you exercise. Save the static stretches for your cool down.  
6. It doesn’t matter where you get your calories from: Not all calories are created equal. Some foods need more energy to digest while others may cause your blood sugar to increase which may make it more difficult for your body to burn fat and also make you hungrier. Quality is IMPORTANT!! 
7. You have a lower, middle and upper abs: The rectus abdominus is one muscle not 3 separate muscles. 
8. Muscle definition comes from light weight and high reps: Muscle definition comes from muscle mass and low body fat. Building muscle will actually show more definition so pick up a heavier dumbbell!  
9. The more you sweat, the more fat you burn: Sweat is your bodies way of getting rid of heat and keeping your body cool. Fat is oxidized in the body not through sweat. 
10. If you aren’t sore the next day, your workout wasn’t hard enough: Soreness is inflammation and the chemical response to inflammation. Soreness doesn’t equate to muscle growth or strength gain. Challenge yourself each workout and test your lifts regularly to make sure you are progressing.  

I have asked clients what their total caloric intake is like each day and the numbers they give me is sometimes very alarming. Some are obviously way too high and a lot of them are surprisingly way too low. Basal Metabolic Rate (BMR) is a number of calories your body needs each day to provide enough energy to perform vital functions. This number is what your body needs to perform those functions at rest. BMR for each person is a little different due to many factors. Some of these factors include, age, lean muscle mass, height, weight and sex.

So how do I figure out what my BMR is?

You can figure this number out a few different ways. Most people use a mathematical equation to determine their BMR. The most common equation is the Harris Benedict Formula. This equation is not 100% accurate but will give you a pretty good idea with a +\- of about 200 k/cal.

Harris Benedict Formula

Men: BMR = 88.362 + ( 13.397 x weight in kg ) + ( 4.799 x height in cm ) – ( 5.677 x age in years )

Women: BMR = 447.593 + ( 9.247 x weight in kg ) + ( 3.098 x height in cm ) – (4.330 x age in years )

Estimating Total Calorie Expenditure:

To estimate your total calorie burn each day you take your BMR or what you are burning at rest and add that to your activity each day.

Sedentary: Office Job, little to no exercise each day.

BMR x 1.2= Total Calorie Expenditure

Light Active: Job that involves walking throughout the day or 1-3 days of intense exercise for 20 mins

BMR x 1.3-1.375 = Total Calorie Expenditure

Moderate Activity: Exercising 3-4 days a week between 30-60 mins

BMR x 1.5-1.55=Total Calorie Expenditure

Heavy Activity: : Labor intense job like construction worker, farmer, landscaper or similar occupation or 5-7 days of 60+ mins

BMR x 1.7=Total Calorie Expenditure

Extreme Activity: Professional Athlete doing multiple training sessions a day, an intense labor worker working 10+ hours daily. Most people do not fall into this category.

BMR x 1.9=Total Calorie Expenditure

 

Example Client: Female,  Office worker that works out 3 days a week for about 45 mins which puts her into the moderate activity category

38 years old, 5 ft 4 in (162.56cm), 162 lbs(73.48kg)

BMR: 447.593 + ( 9.247 x 73.48 ) + ( 3.098 x 162.56 ) – (4.330 x 38 )=1466.13 k/cal

Total Calorie Expenditure: 1466.13 x 1.5=2199.2 k/cal

 

Weight Loss: We take the Total Calorie Expenditure and we take 500 calories away from the total, which in this case would be 1699.2 k/cal per day. With a 500 calorie a day deficit you will create a weekly deficit of 3500 k/cal which is equal to 1 lb.

Maintain Weight: Intake Total Calorie Expenditure

Building Muscle: We take the Total Calorie Expenditure and we increase by 200-500 calories per day. I like to stay on the lower end of that range to ensure minimum fat gains.

Over the last 10 years I have had a number of people inquiry about getting into the personal training industry. One of the first gyms I used to work at had me work with all the new trainers hired. Here’s a little advice if you want to get into this industry.

1. Education. Just like any profession, you need to be well educated in your field to ensure that you will be able to help others achieve their goals. Getting a Degree in Exercise Science or something very similar is always a good start but this isn’t necessarily required. A degree gives you more detail into the human body and  it makes it easier to get higher level certifications in the field due to the degree requirement to sit for those exams. Getting certified through a well recognized program is very important.  The National Commission for Certifying Agencies (NCCA) has a number of organizations that they recognize and is something that gyms tend to lean towards when hiring a trainer. Each organization may have a slightly different approach to personal training but they all will give you the required information to work with a variety of clients effectively and more importantly safely. I hold certifications through ACSM and NSCA but I have read a lot of material from NASM and other certifications to help educate myself more.
2. Patience. If you want to be a trainer, you need possess a lot of patience. Not every client is the model client. Everyone gets motivated in different ways so it may take some time for people to get on board with your program. Be stern but have some patience, everyone struggles in different ways and your job is to understand those struggles and help them overcome them.
3. Flexibility. The job calls for some odd hours at times so be prepared and learn to schedule other things in your life to make sure you are efficient with your time. Grocery shopping at 7:45pm on a Friday might be best for your schedule one week and the next it might be totally different. Each week may change a little bit so try to prepare yourself.
4. Confident and Humble. You have to be confident in your abilities but being humble because you will not have the answer to everything. You have to be humble enough to admit that and do your best to find the answer if you are able to. Your job is to help your clients, not stroke your own ego.
5. Resilient. You will not close every single sale you try to make with a prospective client. Figure out their objections to your service and learn from them. Some are better at this than others. Just push through, find a system that you can duplicate and you will find your way.

Some people love the privacy of working out at home but are not to sure about what equipment they need, if they have enough space available to workout, or if the cost will be too high. Here’s a guide to what I feel is needed to have a well rounded home workout.

What should I purchase?

1. Suspension trainer. A suspension trainer is a system that allows you to do a series of body weight exercises through a number of different planes and angles. This can be used by someone new to fitness up to a professional athlete. TRX is the most popular suspension trainer on the market. Jungle Gym also makes a good suspension trainer. I actually have purchased a both TRX and Jungle Gym suspension trainers and while they have their differences, both are very effective and I would recommend either. This is a great piece to have if you travel and want to workout on the road. Suspension trainers range from $50-$200.
2. Adjustable dumbbells. If you are working out of a garage or you have a lot of space you can definitely purchase individual dumbbells, but an adjustable dumbbell set will save you a ton of space! There are a number of different adjustable dumbbell sets on the market. The most popular are probably Bowflex and Powerblock. They are both very user friendly and the standard set goes up to at least 50lbs. I personally use Powerblock due to the option to purchase add ons that can go up to 125 lbs. Although both Powerblock and Bowflex are a little pricey they are definitely worth the money. Powerblock (up to 50lbs) is about $299. Bowflex (up to 52.5lbs) is about $250. Other brands (weight plates with clam 50lbs) are around $100.
3. Resistance bands. Bands can be used for a variety of exercises and the intensity can be adjusted based on the amount of tension you want you use on the band. You can purchase different band resistances to help challenge yourself. Also a great item to throw in your luggage and take on a trip. Price: $20-50 each.
4. Stability ball. Wonderful piece of equipment to help with core stability and strength. Price-$20-30.
5. Yoga mat. Get a mat that has a good length, is non slip, and has decent padding. Most yoga mats fall into this category. Price-$30-50.
6. Jump rope. Good cardio tool that can help if you enjoy doing HIIT workouts. Price-$10-20.
7. Foam roller. Foam rollers are a great tool to help increase blood flow, improve your movement patterns, and improve your recovery time. Price-$10-25.

How much space is needed?

With the basics listed above you will only need about 50 sq ft of space, something to anchor your suspension to, and a place to store your equipment. With most of the pieces being very small in size, storage usually isn’t a major issue. To anchor your suspension trainer, you can mount it to stud in the wall or use a door frame attachment that sometimes comes with the unit. The door frame attachment is great to have when you want to travel with it.

How much?

Some of these items can be purchased used. Craigslist, Facebook marketplace, and other online platforms have a lot of used equipment for sale. I would purchase resistance bands, stability balls and yoga mats brand new as they do tend to wear a little faster and can tear easier than some of the other items. With that being said, buying everything brand new will cost between $240-675. If you are able to find an adjustable dumbbell set and suspension trainer for a good price this will lower your cost substantially.

Should I do HIIT or Steady State?

Short answer: It depends…as always!

I know my answer doesn’t give you instant gratification but here’s my 2 cents on the subject.

Let’s start by defining what these terms mean and what actually constitutes HIIT or Steady State cardio. HIIT is an acronym for High Intensity Interval Training. The concept of HIIT is to work at a high intensity for short durations (a few seconds to a few minutes) followed by a low intensity bout for a duration that is equal to or greater than the high intensity. Steady State is working at a continuous intensity for the full duration of the workout. The intensity is typically low to moderate. These workouts are usually longer in duration in comparison to HIIT Training.

Pros and Cons of HIIT

Pros:

1. It helps you burn more calories all day long. The harder you train, the longer it takes your body to recover. This gives you a slight metabolic boost that helps you burn more each day.
2. Time. Because the intensity is high, the duration of these workouts are typically fairly short, which is always nice when you have limited time to exercise.
3. Improved performance. HIIT works both the aerobic and anaerobic energy systems. Both of these systems will show improvement and boost overall performance.
4. Fun. These workouts are typically at a fast pace and change to a different intensity very often. Some people enjoy the constant change (or have a short attention span!) and the workouts can be more enjoyable.

Cons:

1. Not for beginners. If you are just starting exercise, HIIT probably wouldn’t be your ideal starting spot. Building a good base of fitness helps before diving in.
2. Risk of injury. High impact exercises like sprints and plyometrics come with some risk of injury. Make sure your body is ready for that level of impact.
3. Can be intense. Is your definition of fun being really uncomfortable? If not, HIIT is probably not for you!
4. Overtraining. HIIT isn’t something you do every single day. HIIT is very strenuous on your nervous system, joints, and muscles. Recovery is necessary.

Pros and Cons of Steady State

Pros:

1. Less stress. If you are working at lower intensities your body and your heart will not be stressed as much. This also means less recovery time and you can workout more often.
2. Improves your body’s ability to burn fat. When working at lower intensity your body utilizes fat as an energy source more efficiently. This doesn’t necessarily mean your body burns more fat, just a higher percentage of calories burned comes from fat.
3. Improves your slow-twitch muscle fibers. These fibers help your body work at a lower intensity for a long period of time.
4. Can be more enjoyable. Sometimes doing something that isn’t uncomfortable is really nice.

Cons:

1. Time. With lower intensities it takes longer to burn a lot of calories. This is difficult when you have limited time to workout.
2. Can be boring. Doing the same thing over and over can become a little repetitive and seem very tedious.
3. Plateaus. Remaining at the same intensity for a long duration can cause some plateaus in your journey. Switch it up!
4. Injuries. Overuse injuries can occur with a lack of variety in your workouts. Cross-training is very important.

Who should do HITT?

1. An experienced exerciser that has built a good base of fitness
2. Someone with limited time and in need of short workouts
3. Someone who enjoys a variety of different exercises and intensities within one workout
4. Anyone training for an athletic event or race that involves high intensities

Who should do Steady State?

1. Beginners and anyone who hasn’t exercised in while
2. Someone training for an event or race that involves the aerobic system (ex. half marathon)
3. Anyone advised by doctor to work at moderate intensities
4. Someone who just doesn’t enjoy intense exercise

So what should I do?

Begin with Steady State to build a solid foundation. After a few months of increasing endurance, mobility, and stability start adding HIIT into your program. Increase the number of HIIT sessions per month in small increments. Build up to as many as three HIIT sessions per week combined with Steady State. A good mixture of both will ensure variety while providing safe and effective results.

 

 

This is a question that I am asked all the time and of course I always say…well, it depends. Generally, my clients look at me somewhat dumbfounded and slightly frustrated for such a vague response to their question. Sometimes in fitness there isn’t just one answer to the question at hand.

The first thing you have to consider is: what am I trying to accomplish with this particular program or with this particular exercise? Before you step in the gym, you should have an idea of what your objective is for that particular workout. If your goal is to build lower body muscular endurance then you want to make sure that your workout is tailored to that.

Here are some guidelines that I like to follow:

Novice Lifters

Muscular Endurance: 12-15 reps, 1 to 3 sets

Muscular Hypertrophy (Mass): 8-12 reps, 2 to 4 sets

Muscular Strength: 1-6 reps, 2 to 4 sets

Muscular Power: 1- 6 reps, 1 to 3 sets

Experienced Lifters

Muscular Endurance: 12-15 reps, 2 to 4 sets

Muscular Hypertrophy (Mass): 8-12 reps, 3 to 6 sets

Muscular Strength: 1-6 reps, 3 to 6 sets

Muscular Power: 1- 6 reps, 3 to 5 sets

It’s a new year and the turn of the calendar means people setting new year’s resolutions. Some of them will last six days and some of them will last six months. I do not personally believe in new year’s resolutions but I do believe in setting goals and working to achieve them.

Here are a few tips that I feel have worked for my clients both in and out of the gym.

1. Be specific: Goals that are very broad are easier to give up on. If your goal is to get stronger, pick an exercise that you want to improve and set a desired weight or number of reps that you want to achieve.
2. Set a measurable goal: For whatever goal you set, you need to determine that you have either increased or decreased your performance. Test this specific goal at least every 6-8 weeks. Testing too often may discourage you when you do not see immediate results.
3. Set multiple goals: If your goal is to do 10 pull ups and you currently can do three, set your first goal to complete four. If you were trying to break up concrete with a sledge hammer, you wouldn’t expect to do it in one swing (Hulk Smash!!!). Slowly chip away at the ultimate goal and your odds of success will increase.
4. Be realistic: I have pretty strong legs and squat a decent amount of weight but I do not expect to squat 450 pounds by the end of the year. Use your measurements and testing to help you determine your goal.
5. STAY POSITIVE!!!!!: Tell yourself every single day that you are able to achieve your goals. The mind is a very powerful tool to keep you going. Some days will be difficult but as long as you stay positive your goals will seem more achievable. Post an encouraging note on your mirror to reinforce your goals.
6. Make an action plan: For every small goal set, create a plan to work toward that goal. If you just try and wing it, the likelihood of being successful will decrease drastically.

These tips will help you set and achieve your goals. This doesn’t necessarily apply just to fitness goals but can be applied to other life goals as well.

Have patience. All things are difficult before they become easy. -Saadi

Good luck on your journey!

 

 

Hello everyone!

Derrick here, just wanted to write a short entry and chat a little bit about what’s to come with this blog.

Most of the blogs will be influenced by what my clients tend to ask/worry about along with things I’ve noticed missing in their health/fitness journeys. MSS Fitness, LLC was created with the goal to Mobilize, Stabilize, and Strengthen all of my clients. We will touch base on things that will help with those three aspects of fitness. I will also get some of my friends in the fitness industry to occasionally stop by and give a different perspective on what has helped their clients.

Hope you enjoy!

MSS Fitness, LLC
Derrick Morris