The 'Biggest Loser''s competitive weight loss approach may be entertaining, but it is certainly not a healthy precedent for weight loss.

The Biggest Loser- A Bad Example For Weight Loss

Over the past several years weight loss themed reality shows like ‘The Biggest Loser’ have become increasingly popular but are such shows really helping promote weight loss and a healthy lifestyle? In the ‘Biggest Loser’ the objective is of course to have the contestants lose as much weight as possible and has made these goals very much a matter of entertaining the public rather than trying to show healthy and realistic methods for long term weight loss that anyone can apply.

Weight Loss Is Only Effective When Done Slowly

The benchmarks are ridiculously unrealistic and for that matter, dangerous. Much is made over the fastest 100 pound weight loss- some poor soul lost that much in seven weeks, whereas in my two decades of helping people lose weight long term it takes at least nine to twelve months to lose that much weight safely and keep it off. The most weight lost in a week on the show was 34 pounds, which while may make for compelling television viewing, sends a really bad message to the public in terms of weight loss as studies have shown that individuals who lose weight quickly run the risk of gallstones, mineral deficiencies, loss of muscle tissue and reduced bone density. The safe rate of one to two pounds of weight loss per week might help someone stay healthy and keep the weight off long term, but it would only get them kicked off the show for not losing weight fast enough.

Competitive Weight Loss Sends A Potentially Harmful Message To The Public

Many of my colleagues in both the personal training, nutrition and medical fields agree that the idea of competitive weight loss is a dangerous one that does little to educate the public on how to lose weight safely and effectively. In my own personal training practice I have always been steadfastly against the use of Before and After photos in my marketing campaigns as it sets the stage for highlighting unrealistic weight loss figures and takes away the importance of the individual focusing on achieving their own goals through lifestyle modification rather than trying to make the numbers on the scale go down.

The Dangers Of Too Much Too Soon

Needless to say there have been hospitalizations on the show- and numerous instances where contestants suffer cramps, exhaustion and stress fractures from the high workloads. This type of programming isn’t inspirational, its voyeuristic- watching someone who is significantly obese try to complete strenuous exercise activities and work out five to six hours a day while following remarkably restrictive diets. It also sets the stage for the idea that to lose weight you need to do extreme things like exercise every day for hours on end while starving yourself while studies are increasingly showing that you can actually make more progress following low volume high intensity training which calls for no more than a half hour of exercise a week.

The Biggest Loser Is An Unrealistic Portrayal Of Weight Loss In Real Life

But there is another side of ‘The Biggest Loser’ that most viewers don’t see. The screening process alone requires that potential contestants camp out for hours on end in line for a chance to audition for the show. Being able to spend eight hours in line for anything is more than most would attempt but it ensures that the contestants, while obese are far more determined than most members of the general population. They are further screened to make sure that there is a ‘Wow factor’ by choosing contestants that are truly obese. It wouldn’t be half as entertaining to watch someone that was 10 or twenty pounds overweight on the show and so they opt for most of the contestants to be severely obese.

Fast Weight Loss Is Seldom Long Lasting & Potentially Dangerous

Research has shown definitively that if you lose weight and then regain it you significantly increase the risk of cardiovascular disease. Many former Biggest Loser contestants have regained some or all of their weight and it isn’t surprising given the unrealistic amount of exercise and the severity of the diets. No one takes into consideration the fact that these individuals actually made their health problems worse by going through such an extreme weight loss process as entertainment, cleverly packaged to look like it is meant to be some form of public service is the end goal at all cost.

I have seen for myself more and more people feeling like they are failures since their weight loss isn’t as fast or as spectacular as the contestants on the ‘Biggest Loser’ and I have to constantly remind them that weight loss more of a marathon than a sprint and that their modest losses of one to two pounds a week is not only phenomenal but safe, healthy and more likely to be permanent. If you want information on weight loss, you don’t turn on the television in prime time and you have to keep in mind that entertainment is just that no matter how well packaged it is. At the end of the day slow and steady wins the race, without starvation diets and without spending hours every day exercising to exhaustion.

Kevin Richardson is the creator of the Naturally Intense High Intensity 10 Minute Workouts and one of the most sought after personal trainers in New York City and the founder of the Naturally Intense System of Diet & Exercise™. Get a copy of his free weight loss ebook here!

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Post tags: diet, health tips, personal trainer nyc articles, training, weight loss

Slow down to lose weight!

Want A Simple Way To Lose Weight- Eat Slowly!

Over my many years of studies in both traditional Easter medicine and traditional Japanese martial arts, the idea of eating your food slowly has been a recurring theme for weight control and optimal health. I think everyone is familiar with how often children are admonished to chew their foods slowly, and now thanks to recent research we know that this age old health tip does indeed have merit.

In a study published in The Journal of Clinical Endocrinology & Metabolism, seventeen healthy male adult volunteers were observed to see whether eating the same meal at different speeds would bring about  any differences in hormonal response. For the study, volunteers were given a serving of ice cream and made to eat the same amount at different speeds. Blood samples were taken to measure both insulin and gut hormones and what they found was that the volunteers released more hormones that made them feel full when they ate the ice cream in 30 minutes as opposed to five minutes. The two particular hormones released glucagon-like peptide-1 and peptide YY are key components to signaling feelings of perceived satiety and fullness and thus leads to eating less.

Several Studies Confirm That Eating Slowly Decreases Caloric Intake & Risk Of Being Overweight

Several other studies back this claim, including a very large scale survey published in the British Medical Journal. For this survey 3287 adults (1122 men, 2165 women) ages ranging from 3 to 69 years old participated in reports on cardiovascular risk from 2003 to 2006. The results found that those who self reported consuming their foods quickly and eating until they were full had three times the likelihood of being overweight when compared with others that ate at slower paces. Another randomized study of 30 women published in the American Dietetic Association found that participants reported greater feelings of satisfaction and consumed less calories when they ate at a slower pace compared to when they ate quickly.

Our Fast Food Mentality May Be Doing Us More Harm Than We Know

The ancient wisdom of eating slowly and enjoying your foods can indeed help you eat less and thus should be considered a simple and effective method of weight control but it also raises some questions about common practices that might be contributing factors to our obesity epidemic. Given the ever increasing numbers of children that are overweight in the United States and the small alotment of time given to children for lunch breaks in public schools one cannot help but wonder just detrimental this practice is to the health of our children. For adults the idea of eating on the run and for that matter the whole idea of fast food and rapid eating may be more of a problem than we think. So eat slowly and enjoy your meals!

Related Articles:

Controlling Your Eating Habits

Best Way To Lose Weight- Eat A Healthy Breakfast!

NYC Personal Trainer Kevin Richardson is the most sought after personal trainers in New York City, a lifetime drug free bodybuilding champion and the founder of the Naturally Intense System of Diet & Exercise™. His high intensity 10 minute workouts have been helping people get better results in less time for the past 19 years! Get a copy of his free weight loss e-book here!

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Post tags: diet, diet tips, eating tips, fast foods, fat loss, flat stomach, weight loss

Is it Safe To Exercise With A Cold?

We have all been there: You  wake up feeling like warm death. Your nose is so stuffed up that you can barely breathe, and the idea of the coming day makes you want to cringe. One question that immediately comes to mind is about your upcoming trip to the gym and is it safe to exercise with a cold? For a serious athlete, a head cold is nothing more than a nuisance and wouldn’t deter most from missing a scheduled workout and we all know the old wives tale of the sweating out a cold. The hard and fast rule that I use with my personal training clients has always been to go ahead and exercise with a cold as long as the symptoms were confined to coughing, sneezing and mild malaise. If fever or body aches are included in the symptoms, however, I always advocate rest. Personally, when I exercise with a cold I don’t usually scale back my high intensity workouts. Sometimes I will go to the gym intent on taking it easy when I have a cold, but 99% of the time I end up training as hard as I always do once I am all warmed up and my blood gets pumping.  Thanks to the strides in our understanding of human biology we know today that while it is physically impossible to ’sweat out a cold’ - it might not only be safe to exercise with a cold but actually beneficial and speed up the healing process!

Study Finds No Decrease In Capacity In Subjects That Exercise With A Cold

A study published in Medicine & Science in Sports & Exercise conducted at Ball University found that there was no decrease in lung function or exercise capacity in the test subjects exercising after being infected with the rhinovirus, even though they all reported feeling tired and run down from their infection. In the same study, researchers found that there was no difference in overall symptoms between those that rested and those that continued to exercise with a cold. In fact, the results from the questionnaires found that those that did exercise with a cold reported feeling significantly better after their training sessions.

Exercising With A Cold Is Not Only Safe But Can Help You Feel Better Faster!

As I mentioned before, for serious athletes a cold is hardly an issue. I have worked with clients that have run marathons with a cold and clocked their best times in the process! I myself even won a bodybuilding contest with a really bad head cold a couple of years back! If you reflect on the harsh and unforgiving nature of life for humans as a species for the past several thousand of years of our existence, it makes sense that in a time when survival depended on physical exertion that nature would equip us with the ability to achieve peak performance even with a cold.

 It says a lot as well about our own mindset, and just how little of our potential that we tap into on a daily basis. So next time you come down with a head cold, don’t let it keep you from continuing your workout regime as long as you don’t have any lower body symptoms or fevers. You might even feel better in the process!

Kevin Richardson is the creator of the Naturally Intense High Intensity 10 Minute Workouts and one of the most sought after personal trainers in New York City and the founder of the Naturally Intense System of Diet & Exercise™. Get a copy of his free weight loss ebook here!

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Post tags: breathing, common cold

Bodybuilding As A Spiritual Path

Sometimes truth contains apparent contradictions. Contradictions that come as a result of the intellect struggling to comprehend that which is beyond intellectual comprehension. Such truths speak to what lies well beyond the façade of ego and instead communicates directly with what we often term as the spirit within us. This spiritual side of ourselves is timeless and ever present, unaffected by the viscitudes of life and simply is. It is a side that so many choose to ignore but one that so many struggle to comprehend. Time has taught us that the physical can be a gateway towards the spiritual. By training the body we refine the spirit. By taking our physical self to an extreme place where intellect ceases to have meaning and our mental and physical selves unite in the completion of intense activity those able to endure will inevitably find themselves in a quiet place where another side can be glimpsed.

A silent side. A part of us that is powerful beyond all imagination, and a side of ourselves where all things are possible, and all hardships can be endured and overcome. Bodybuilding, on the surface, seems to relate almost exclusively with the physical. The body is developed through years of toil, struggle and self sacrifice  into a work of umistakable art. Sadly, today it remains largely a superficial pursuit where the emphasis is so much on the end that the means falls by the wayside. Drugs take away the almost Sishyean task of brutally hard training and rewards the user with instant gratification. The struggle then becomes a destructive one as one must risk more and suffer more to reach the higher levels as progress is determined not by the steadfastness of years but with the abilty to procure and survive overwhelming amounts of drugs. Even in the natural bodybuilding circle for most the culmination of the body as a true work of art is reserved for only specific times of the year, and in a competitive arena. While there may be no drugs involved the onus is on winning a competition and often health is compromised in other ways to help make this possible. After the period of competition for many caring for the body tends to wane falls until another season draws near.

 The ‘Ura’ and the ‘Omote’ The Inner and Outer Aspects

In this modality, it is a limited pursuit, and one that the general public finds difficult to understand, much less to emulate, but it can be more. So much more, if we only let it. In the Japanese martial tradition that I teach and follow there is the concept of ‘omote’ and ‘ura’. ‘Omote’ refers to that which is on the outside, the superficial, while ‘ura’ refers to that which lies within, largely hidden from cursory observation. They are two sides that mirror each other but together constitute a whole. All practice begins with the outer manifestations- but for there to be true mastery there must be a movement away from that which lies at the surface and an internalization of the very practice itself. In all disciplines this comes only from years of focused study and toil. Few seek that which lies underneath the impressive veneer of bulging muscle and fat stripped sinew, but those that do find a path, a way of life, that develops more than biceps, rather one that nourishes both the physical and the spiritual.

 To Truly Find The Path One Has To Step Away From The Superficial

The contradiction: In order to truly experience bodybuilding as a path, one must first make the difficult resolution to step away from the superficial. In bodybuilding it means no longer looking at the outer self as a gauge of progress. Contradictory, yes, but it is the first and perhaps the only path towards making the endeavor a sacred and lifelong internal process, as opposed to a fleeting and shallow pursuit. I remember well in my early years of training, jumping on the scale every day, measuring my arms at every opportunity and spending countless hours in front of any mirror or any reflective surface that I could find, all in the pursuit of some tangible manifestation of progress. Like so many others, I looked at every turn for a sign- something that would validate my pain, suffering and sacrifice. It is hard to put into words the struggle that it was for me to train so hard and see so little in the way of a return. The return of course was by no means little, but to a teenager bent on acheiving his goal the slowness of the process was as agonizing as the training. As the years went by, this ‘need’ for some form of validation was satisfied by contests and photo shoots, and the acclaim that it brought from my peers. Nevertheless, it though it remained a constant part of my daily routine, it was only after I made the decision to stay on my diet as a way of life bent on caring for myself as an individual, did I suddenly make the difficult step of abandoning the mirror.

As hard as it was, it was a necessity. The training, the discipline and most importantly, the joy and vitality of the experience became something far more rewarding than any trophy or screaming crowd could equal. In the gym, I would wear clothes that allowed me to see and connect with the outer aspects of my pursuit, but other than these brief times, the way I looked was of little concern to me. the focus falling now on the training. The irony of it, and herein the contradiction, is that I look better than I ever did, and I have continued to improve far more than I ever believed possible. All without the aid of any supplement, drug or crutch of any kind. The training became and is more. If we stop and find a way to quiet the noise within that we so often use to define ourselves, we feel ourselves almost in the presence of something else that resides within each of us. It is this self, ever tranquil and always at peace that adds the final dimension to the beings that we truly are.

 Using The Pain Of Training To Form A Union Of Body And Spirit

Within the context of my training regime and philosophy, the body is carried to the point of complete and utter failure much like the practice of shugyo performed by the ascetics of my martial tradition. The weights becoming such an impossible and unbearable load that every fiber of your being screams to drop and be free of. Yet it is there, at the very borders of endurance that we learn that we can strive to do more. To go past the physical, and to do so requires an effort born of something else- something that lives well beyond the self imposed realms of pain and impossibility. Finding it, finding that place within, we achieve what appears to be almost superhuman, going far beyond our limits and into a place of infinite possibility and potential. It is this knowledge and mastery of self in all its forms that brings about true strength, a strength that is intrinsic and inseparable from who we are, and not an artificial one that is born of chemicals, pills and powders and thus virtually unknown by our spirit.

It is a strength that allows us to endure. A spiritual strength. One that carries over to every facet of our individual lives. A strength that has helped me accept that which is difficult in life, both emotionally and physically. A strength that springs from our own indomitable spirits, a force that recognizes, knows and accepts suffering as an inevitable part of life, and stands unaffected by it. This is a way of health, of compassion, caring and self development. True, you are rewarded with a strong and well toned physique and a vitality that can be defined only through experience, but throughout it all, the body in all its forms is respected and lovingly provided for. Diet, a term that before would invoke an idea of negativity, takes on an almost sacred air, becomes more and more an important part of the path. Thus, eating only that which is natural and wholesome and never even stopping to consider indulging in that which is harmful for our bodies becomes an effortless exercise.

 Fasting As A Way Of Life

Fasting, an integral part of so many religious and spiritual practices is defined as the abstinence from food or drink in some form, with the idea of bringing the flesh closer to the spirit. While fasting is a temporary undertaking, within a religious context, this practice creates a fast that lasts for the duration of one’s very life. Abstaining from all that is potentially harmful creates a bond of respect to the physical body itself- one that will not be broken for any social tradition or custom, while also serving to build an unparalleled inner strength and a connection as well to all things spiritual. This abstinence and care in eating makes our most basic function- the consumption of food and water, an essential part of an even greater spiritual and physical pursuit.

Time, however, is the fire that allows all these elements to simmer together and stew into a perfect whole, and it should never be expected that such integration of body and spirit be realized instantaneously. For me it came after the toil of almost a decade and a half, but it is a struggle that bore great fruit, and a struggle where every fall brought me closer to a realization of something unimaginably rewarding. The reward that such a focus on the physical and the spiritual and the integration of every basic activity towards the realization of a higher plane is not only limited to the individual practicing it. Others see and are inspired themselves to strive towards the realization of their goals, and the creation of their own paths, founded as well on the idea bettering their overall health and fitness.

Those that find their way towards this path can know that as time draws on that we will always have the vitality and strength of good health and an inner musculature that will never be eroded by the ravages of time. We can have the clarity to know that all that we envision is indeed possible, but most of all, such a practice makes apparent that which lies beyond the material. A connection that manifests itself as well as a need, and a sincere desire to do all that we can to help others. A contradiction, once again in that the way of focusing on the self, ultimately becomes a portal towards helping and caring for others.

To truly focus on the inside, leads always once again the outside, but in a much more meaningful and fulfilling way. Thank you for reading.

Kevin Richardson is a lifetime natural bodybuilder, author, personal trainer and the founder of the Naturally Intense System of Diet & Exercise. Learn more about Kevin’s high intensity 10 minute workouts at his website at www.naturallyintense.net

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Post tags: body mind, inspiration, naturally intense, spirituality

Not eating a healthy breakfast is a overlooked contributing factor to obesity.

Best Way To Lose Weight? Eat A Healthy Breakfast

If you were to ask for my professional opinion of what is the single most effective strategy for long term weight loss I would say with no hesitation that it would be to always eat a healthy breakfast. We have all heard since we were kids that breakfast is the most important meal of the day, however despite studies showing its importance in ensuring a longer lifespan and its role in appetite control and optimal performance; it is still the meal most often neglected. A survey of 1000 adults conducted  by the International Food Information Council (IFIC) found that while 90% of Americans are aware that having breakfast is important for health and peak function, a little less than half of them admitted to eating breakfast every day. We can also see from the many studies done on the significant decrease in academic performance by schoolchildren that do not eat breakfast that not only is a good breakfast vital for ideal brain function, but sadly that many adults here in the United States simply don’t appreciate the importance of breakfast for their families.

Want To Stop Your Cravings- Eat A Healthy Breakfast

In the grip of today’s hectic lifestyles, breakfast in general has been relegated to an ‘on-the-run’ meal in the best of cases and a skipped meal in the worst of them. It’s my belief that this trend is an overlooked contributing factor to the pandemic of obesity in this country. Over the past two decades working as personal trainer helping people lose weight and get into shape, I have always found that people who skip breakfast or have a cursory meal consisting of a quick donut or a bagel with some coffee, tended to be the ones who had a very difficult time not consuming large amounts of junk food in the later part of the day. Going over my training notes over the past 5 years, I can also point out that 100% of those who reported their junk food urges as being uncontrollable did not eat a proper breakfast- this from a sampling of well over 200 individuals of varying ages and fitness levels.

A Healthy Breakfast Is An Easy And Inexpensive Way To Control Your Weight

As simple as it may seem, one of the easiest ways to really take control not only your midsection, but also your appetite is to simply eat a healthy breakfast, and then follow through by eating balanced meals throughout the day. The better your breakfast is, the easier it will be for you to continue eating well throughout the day. It has never been my practice to stand idly by while others struggle and so about two years ago I wrote and published a free e-book on my website, The Naturally Intense™ Breakfast Guide- Keys To Long Term Weight Management. It took me just about a night to put it together, and having seen how much of an impact it has had, I don’t regret a minute of sleep that I lost that night. With almost three thousand copies downloaded from people all over the world, I constantly get emails saying how much better they feel and how much weight they have lost after following the guidelines outlined in the book. It’s a quick read and there are no supplements to buy or specialized meals to purchase- just rudimentary information that I have gleaned over the years that you can use to lose weight and keep it off.  

Get A Free Copy Of The Naturally Intense Breakfast Guide- Keys To Long Term Weight Loss

I invite you to download a free copy and share it with your friends, and please feel free to write me if it helps you in your own quest for a better quality of health and fitness. I am always happy to hear from everyone.

Download your copy here

Kevin Richardson is the founder of the Naturally Intense System of Diet & Exercise™ and one of the most sought after personal trainers in New York City. Learn more about Kevin and his revolutionary high intensity 10 minute workouts at his official website at www.naturallyintense.net

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Post tags: diet, diet tips, eating tips, flat stomach, health tips, healthy eating, naturally intense, weight loss

Last November the legendary 19th Street Gym closed its doors for the last time and Naturally Intense NYC Personal Training Services was forced to move to a new location. The former 19th Street Gym however was purchased by Alex Reznick, owner of Complete Boy & Spa and one of the first things that Alex did when he bought the space was to give me a call to discuss how he was going to revive the space. As a former gym owner myself I was very much impressed not only by his ideas of bringing high end services to the gym like various classes, a full spa with massage and facials available and on site physical therapy but his desire to keep the hardcore atmosphere that made the 19th Street the home to so many serious trainers from supermodels to professional bodybuilders.

The other thing that impressed me was his desire to ensure the return of the really fantastic high end independent personal trainers that worked out of the 19th Street Gym as well. On any given day walking on the the gym floor you would see a who-is-who of some of the top personal trainers in New York City and it was an environment that my clients and I really enjoyed. Success breeds success and in a place where such professionalism is the norm it made for a great home for our Naturally Intense High Intensity 10 Minute Workouts!

Opening February 1st, to former 19th Street Gym members and trainers, Complete Body & Spa is going to be one of the best gyms in New York City with the serivces and amenities of a New York City Sports Club or Equinox while maintaining the no nonsense hardcore training environment that made the 19th Street Gym such a popular place for everyone from movie stars to people focused on acheiveing their fitness goals without having to deal with a scene.

I encourage all former members to go check out what they have already done with the new space and I look forward to starting back over there with my new staff! I hope to see you there! Tell them that you heard about the reopening through Naturally Intense and they will give you the red carpet treatment!

19th Street Complete Body & Spa 

- new cardio equipment
- spa services
- variety of classes
- physical therapy (most insurances accepted)
- team of the best personal trainers in New York City

Opening its doors at 22 West 19th st (between 5th & 6th Ave) on February 1st (soft opening) with Grand Opening March 1st.

High intensity 10 minute workouts and personalized dietary plans are the cornerstone of Kevin Richardson’s Naturally Intense System of Diet & Exercise. Learn more about our Naturally Intense NYC Personal Training Services here!

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Post tags: best gyms, gym, personal training

Want To Try Out Our High Intensity 10 Minute Workouts? Here Is Your Chance! 

As a way to help more and more people have a chance to experience the ten minute workouts that have been the cornerstone of the Naturally Intense System of Diet & Exercise™
 for the past 19 years, we have set up a Meetup Group where as a group you can come in and see for yourself how effective our ten minute workouts can be at no cost!  Here is our 10 Minute Workout Meetup Information: 

Get Better Results In Less Time With Effective 10 Minute Workouts! 

Kevin Richardson is one of the most sought after personal trainers in New York City a champion lifetime drug free bodybuilder and founder of the Naturally Intense System of Diet and Exercise. He has used his system of 10 minute workouts and holistic dietary approach to help hundreds get into the best shape of their lives over the past 19 years of his career as a personal trainer and is a living testimony himself to its effectiveness! Here is why you owe it to yourself to attend the Meetup:  

 Why You Should Try Our Naturally Intense™ 10 Minute Workouts:  

• Experience An Exercise Program That Fits Into Everyone’s Schedule!
• Lose Weight With A Simple and Time Tested Program That Helps You Keep The Weight Off!
• Increase Your Endurance In A Fraction of the Time From Our High Intensity Workouts!
• Increase Your Strength & Muscle Mass!
• Long Term Weight Loss & Decreased Body Fat From Building Healthy and Natural Muscle!
• Safe For Everyone At Any Age Or Fitness Level!
• Have A Chance To Meet With Kevin & Get Hands On Help With Your Diet From One Of The Experts In The Field

You’ll have a chance to try out our Naturally Intense™ 10 Minute Workouts and see for yourself why people regularly commute from as far away as North Carolina on a weekly basis to train with Kevin and his team! The System works! 

Note that there is no fee for this Meetup- we take care of all associated gym and training fees for the day!   

Please come ready to workout, lockers and showers are available.   

Looking forward to seeing you there!   

Kevin Richardson, NYC Personal Trainer
Founder, Naturally Intense System of Diet And Exercise™
Call for more information at 1-800-798-8420

See the full event details, including location, at http://www.meetup.com/10-minute-workouts-naturally-intense/calendar/12382309/.

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Post tags: 10 minute workouts, high intensity training, naturally intense, personal training

Why don't more overweight people go to the gym to lose weight?

The Real Reasons Overweight People Don’t Join Gyms

According to the numbers from the Center of Disease Control, two thirds of Americans are overweight and even more fall into the category of being obese. We know conclusively that being over one’s ideal weight increases the risk of everything from heart disease to Type II diabetes, not to mention the potential mental anguish from a negative body image. We also know that exercise can be a major force in helping people get into better shape and to improving their health, so why don’t more people join gyms and start exercising? It sounds like a simple solution yet only a third of people who are overweight meet the National Institute of Health’s exercise recommendations. Given these facts one has to assume that there are other issues stopping more people from joining gyms that we are not bringing into focus.

Often I hear people who already have made exercise a part of their lives talk about how easy it is for America to reverse the obesity epidemic. In a very shallow and unsympathetic manner they will proclaim that people are just lazy and too set on sitting in front of a television with a remote control and a bag of chips to do anything about their weight problem. If you have a poor body image, all you need to do is to get off of your behind and hit the gym- that simple. I hear such ignorance so often that is sickens me and from people in the industry that should really know better. I don’t think that you need to have a degree in behavioral sciences to understand that simple black and white approaches to real human problems ignore the basic truth that our actions are based on emotions, not on logic. We are not machines and thus for there to be a real solution to a problem, it must come from an understanding of the emotions that those problems can bring about. Any other approach simply will not work and while the gym industry is indeed a multi-billion dollar enterprise, the overwhelming majority of Americans that really need their services do not have a membership. Let’s take a real hard look at why that is.

Fallacy: People Who Are Overweight Don’t Know That Exercise Is Important

Even if you live in a small cave, I am pretty sure that you, like the rest of the world are aware that exercise is not only important but that it can help you lose weight and live longer. It’s no secret and pouring more money solely into increased health and fitness education is not the answer. People who are overweight or obese actually are stronger believers in the importance of exercise than their regular weight counterparts. According to a survey of over 1,500 men and women done by researchers at the Washington Medical Center soon to be published in the Journal of Nutrition Education and Behavior, people that have weight issues are well aware that exercise is a key factor in improving their body image and their overall health. With the constant cues from the media and their physicians this should not come as a surprise to anyone although recent studies have called into question the effectiveness of conventional exercise programs for weight loss, (and with good reason- See my post: Is Exercise Effective) it is still medically accepted that exercise does reduce the health risks associated with being overweight and improves self esteem.

Truth: People Who Are Overweight Don’t Join Gyms Because They Are Self Conscious

 
Stop and think for a minute, if you were overweight, obese, or simply didn’t feel that great about your body, how would you feel about going into a hip sports club advertised on television and flyers as being filled with fit and trim beautiful men and women? If you felt some degree of trepidation then you would begin to understand what so many really feel. The study found that most overweight men and women dislike the idea of sweating and exerting themselves in front of younger and more svelte gym-goers, and this was their primary reason for not joining a health club. This feeling of self consciousness is obviously even more prevalent in women than with men. Women are far more likely to feel pressured to wear trendy and sexy clothes while in the gym and to feel embarrassed about training in front of members of the opposite sex. They also are far less likely to try to use a complicated piece of machinery for fear of looking ridiculous if they use it incorrectly. These fears are very real and can do quite a lot to stop someone from making positive steps towards improving their health.

Truth: Lack of Motivation Isn’t Why Most People Don’t Exercise

So in the end laziness and lack of motivation really are not as much a part of the equation as some would think. Many people don’t join health clubs because they hate the idea of going into an environment where they would feel out of place, and understandably so. In the study only about 18 percent were members of a health club. That means that a full 82 percent were not going to a gym because of their negative feelings towards their perception of what a health club environment would be, and I can say with authority that you don’t necessarily have to be overweight or obese to be intimidated by going to a gym. Of all the clients that I have trained over the course of almost two decades, most of them who had never worked out in a gym before expressed some trepidation about going there for the first time. This negative feeling towards health clubs held true whether they saw themselves as being overweight or underweight and is one that I think most people can relate to feeling at some point, but what are some solutions?

One Solution: Independent Hardcore Gyms Over Health Club Chains

When started training some twenty-one years ago I was a scrawny teenager. At almost six feet and weighing 125lbs soaking wet, to say that I was self conscious about my appearance would be a serious understatement. At the time the idea of joining a gym filled me with a genuine sense of terror. I was so certain that I would be ridiculed that I started lifting weights in earnest at home in order to get into decent enough shape to be able to go to the gym!
It took two months before I mustered the courage to join a hardcore gym not too far away from where I lived and it was one of the best decisions of my life. Everyone there was so focused on their training that no one even noticed that I was there. There was also a real sense of community and the regulars took it upon themselves to take me under their wings and teach me the ropes. The rest you could say is history and I owe my successful career as a natural bodybuilder and personal trainer to the support I got in the gym during those early years.

Many tell similar stories at neighborhood independent gyms across the country. You would think that in such hardcore places would be the last place where someone who was overweight would not fit in, but nothing could be further from the truth. In a spandex free environment where everyone is focused on achieving their goals you don’t feel like you have to be part of a scene the way you would at some of the commercial health club chains. To this day I have never had a membership at a commercial health club chain and I have always based my personal training service out of more hardcore independent gyms. With the high intensity training that I do an environment where everyone else is serious as well is extremely important and my clients have always done exceptionally well in these settings and felt more comfortable regardless of how they look. Commercial gyms have a lot that needs to change if they wish to reach out to the majority of the population, and from a business world perspective it would also make them more profitable (although to be honest people waste millions of dollars every year on gym memberships that they never really use, but that’s material for another article.)

Other Solutions: Less Judgement More Action

 Society as a whole has to stop equating people’s character with their weight or activity levels- it isn’t always as simple as joining a gym and people in the industry also have to be more understanding just how difficult it can be to join a gym. Hiring a personal trainer can be a great way to be introduced to the gym environment without feeling like you are going in all by yourself. True the prospect of working with someone that looks just like the people that you might find intimidating at the gym can be a daunting one, but there are a lot of trainers out there like myself who do understand the issues, and as a rule hiring an out of shape trainer is seldom ever a good idea.

Some in the industry think that by lowering the bar it will help more people feel comfortable about working with a trainer, but all it does in the end is make it less likely for the client to be successful. If you are drowning you wouldn’t turn to someone that was having difficulty in the water as well for help, you would look to a strong swimmer and the same applies to personal training. Every trainer is different, though and you may have to shop around to find one that is both understanding and knowledgeable.

Another great idea is starting with a partner or a group of people you know that are already working out. In any case starting an exercise program can be as exhilarating as it is frightening, so the next time you see someone starting out in your gym, take the headphones off for a second and make them feel welcome, it does make a difference.

NYC Personal Trainer Kevin Richardson is the most sought after personal trainers in New York City, a lifetime drug free bodybuilding champion and the founder of the Naturally Intense System of Diet & Exercise™. His high intensity 10 minute workouts have been helping people get better results in less time for the past 19 years! Get a copy of his free weight loss e-book here!

© KevinRichardson for Naturally Intense High Intensity Training™ Health & Fitness Blog, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: self image, training, weight loss

You might be a bodybuilder if...

YOU MIGHT BE A BODYBUILDER IF…

Bodybuilders and figure girls are a breed onto themselves and looking back at my competitve days I can’t help but laugh at some of the things we used to do. I always say that if you can’t laugh at yourself, then you are taking life far too seriously. With that in mind, here is some humor that I put together about that sub-section of humanity called bodybuilders and figure contestants. Thanks to my good friend Vlad for some input and a tip of the hat to Jeff Foxworthy for the format. Hope you enjoy! 

YOU MIGHT BE A BODYBUILDER IF…

Guys: If you look forward to teaching your daughter how to shave her legs just like daddy- you might be a bodybuilder. 

If you can quote the protein content of a can of tuna fish to the second decimal point- you might be a bodybuilder.
 

If you ever used the words “sore” and “felt good” in the same sentence- you might be a bodybuilder
 

If you can identify Arnold Schwarzenegger from a picture showing only his calves- you might be a bodybuilder. 

If you were ever late for work because the time flew by while you were posing in front of the mirror- you might be a bodybuilder. 

If you ever took your clothes off in the restroom at work to check on your conditioning- you might be a bodybuilder.
 

If you can have a conversation lasting ten minutes or longer about essential amino acids- you might be a bodybuilder. 

If you ever thought about flexing while standing in a police line up- you might be a bodybuilder. 

If you diet down for your honey moon- you might be a bodybuilder 

If you hear the name Jay Cutler and think Mr. Olympia- you might be a bodybuilder (Sorry all, the rest of America would say you were talking about a football player- I think.) 

If you ever moved something really heavy, put it down and then picked it up again with your other arm to make sure your symmetry doesn’t suffer- you might be a bodybuilder 

If you have conversations about how many grams of protein you’ve had for the day- you might be a bodybuilder. 

If you ever brought your own food in Tupperware to a family dinner/wedding/restaurant- you might be a bodybuilder. 

If you think that Tupperware is the greatest human invention after Hammer Strength Machines- you might be a bodybuilder. 

If you know the exact circumference of your right bicep- you might be a bodybuilder.
 

If you think carrying 15% bodyfat qualifies you as a fat bastard- you might be a bodybuilder.
 

If you shave and drop your carbs slightly before going to the doctor’s office because you know you’ll have to take your shirt off- you might be a bodybuilder. 

Ladies: If you complain to your girlfriends that you are holding water and it is blurring the definition in your abs, and they come after you with pitchforks and lighted torches- you might be a bodybuilder.
 

If you ever took chicken breasts to the movie theater so you wouldn’t miss a meal- you might be a bodybuilder.
 

If you ever got strange stares after asking for sodium free popcorn at the local movie theater- you might be a bodybuilder. 

If a Foreman grill is a must for your carry on luggage- you might be a bodybuilder.
 

If you buy clothes at a particular department store because the lighting in the changing room makes you look ripped- you might be a bodybuilder.
 

If you ever worried that you were burning too many calories while standing in line- you might be a bodybuilder.
 

If you ever passed gas and birds started their migration early- you might be a bodybuilder.
 

If you don’t see anything wrong with using Ziploc bags as food containers- you might be a bodybuilder. 

If your kid hits a front double biceps shot when someone points a camera and says “Pose!”- you might be a bodybuilder (Guilty on that one too.) 

If ‘whey’ is not something that you only hear in nursery rhymes involving a little girl named Muppet- you might be a bodybuilder.
 

If anyone ever asked you if you had a degree in biochemistry after you explained to them what they should eat after a workout- you might be a bodybuilder. 

If you ever felt left out at the annual office party because they didn’t have any sodium free skinless chicken breasts on the menu- you might be a bodybuilder. 

If your idea of a dream vacation involves access to an on demand barbecue grill- you might be a bodybuilder. 

When your chest is bigger than your girlfriends – you might be a bodybuilder. 

When you refuse a slice of your own birthday cake – you might be a bodybuilder. 

When you take more pills than your grandmother- you might be a bodybuilder. 

When you schedule your college classes around your workout – you might be a bodybuilder. 

When you leave a party to eat meal 6- you might be a bodybuilder. 

When you pump up because you know you will have to take your shirt off at the doctor’s office- you might be a bodybuilder. 

When you switch hands while brushing your teeth, just so your left arm gets the same workout as your right arm for purposes of maintaining symmetry – you might be a bodybuilder. 

When you spend more time in a fitting room looking at yourself without clothes than you do while wearing the clothes that you went in to try on in the first place – you might be a bodybuilder. 

You don’t want to marry a petite woman because your afraid of her “bad” genetics- you might be a bodybuilder. 

Thanks for stopping by and feel free to add your ‘You might be a bodybuilder if…’ jokes as well! 

  Photo: Los Angeles Times

Kevin Richardson is a drug free bodybuilding champion and founder of the Naturally Intense System of Diet & Exercise. He isn’t considering giving up his day job so you can give him a call for personal training at 1-800-798-8420 or visit his official website at www.naturallyintense.net

© KevinRichardson for Naturally Intense High Intensity Training™ Health & Fitness Blog, 2010. | Permalink | One comment | Add to del.icio.us
Post tags: bodybuilding, humor

© KevinRichardson for Naturally Intense High Intensity Training™ Health & Fitness Blog, 2009. | Permalink | 3 comments | Add to del.icio.us
Post tags: 10 minute workouts, diet, diet tips, eating tips, female bodybuilder, health tips, healthy eating, naturally intense, personal trainer nyc articles, training tip, weight loss