My Current Workout and Diet

In the last few months I have been very busy opening a new personal training studio so I have not had too much time to train. I have cut back on my resistance training to only two days per week and have been doing hard aerobics only once a week. I’ve been filling in the gaps with some easy aerobics and joint mobility exercises whenever I can.

Since I don’t burn too many calories exercising I have been skipping breakfast on most days and fasting for 24 hours every couple of weeks.

I wanted to write this article and post a picture of myself to show you that you don’t have to kill yourself with long hard workouts every day to stay in decent shape. I just took this picture about an hour before sitting down to write this post. Now I know I don’t look ripped or in amazing shape for a 49 year old but I did not prepare for this photo. I’m not following a well thought out program because I have been too involved with opening up a new gym(…)

Too Much Exercise is Toxic

Too Much Exercise is Toxic

One of the hardest things for me to get across to my new personal training clients is that too much exercise can be toxic to your body. For example, I just had a new client come to my gym last week that was in her 30’s with low body fat and apparently in good shape. I asked her how she keeps herself looking so fit and she said “I like to workout a lot so I can eat whatever I want”.

My 25 years of experience as a personal trainer has showed me that trying to control your weight with long hard daily workouts is an approach that will one day get you into a lot of trouble physiologically. I know it is hard to convince a 35 year old that too much hard exercise is not good for them especially when they have been controlling their weight so well with long hard spinning classes, long runs and body scripting classes on a daily basis. However,(…)

Fasting for Weight Loss

Fasting for Weight Loss

Fasting to lose weight have become buzzwords on the Internet. But I do think there can be some real benefits to fasting when it comes to speeding up your weight loss and possibly improving your health. Studies have shown that intermittent fasting can improve insulin sensitivity, lower blood pressure, reduce oxidative damage, help repair muscle tissue and certainly reduce body fat.

One possible explanation why fasting can produce all these health benefits is that when you are in a fasting state and there is not a surplus of food in your system your body starts certain reactions that repair or heal the body (…)

Studies About Intermittent Fasting

Studies About Intermittent Fasting

I’ve been writing about the benefits of Intermittent Fasting on this blog for quite some time now. I even did a post called ” Intermittent Fasting Resources” where I showed everyone all the research I did on the subject and how I came to the conclusion that fasting is a great way to improve your health and lose weight.

However, I have been getting so many e-mails and questions about fasting that I wanted to take it a little further and back up everything that I have been saying with a list of studies. I expanded my research and found a number of studies about fasting from Pubmed which is a service of the U.S. National Library of Medicine that includes over 19 million citations from MEDLINE and other life science journals and a number of other journals (….)

Two Weight Loss Success Stories

I’m always looking for ways to motivate my personal training clients and the readers of this blog to lose weight. Sometimes it helps to see and read about other people’s weight loss success stories. I searched the Internet looking for before and after pictures along with some motivational stories about how people had transformed themselves and lost a lot of weight (…)

Muscle Fiber Type Determines What Sports You Excel At

Muscle Fiber Type Determines What Sports You Excel At

Your muscle fiber type mostly determines the type of athlete you are. If you are strong and fast but get tired quickly you probably have a greater percentage of fast–twitch (type II) muscle fibers. If you can run long distances without getting tired you most likely are made up of more slow-twitch (type I) muscle fibers. If you are equally good at both strength and long endurance type activities; however, then you might have an equal proportion of both type I and type II (50/50) muscle fibers (…)

High Protein Drinks Maximize the Effects of Exercise

New research has shown that high protein drinks maximize the effects of exercise. The research report appeared online in the FASEB Journal showing that consuming protein drinks right after a workout play a very important role in getting the most benefit from exercise.

The report demonstrated that drinking as little as 20 grams of protein after you finish a 45 minute aerobic workout will maximizes the training effect better than drinking a carbohydrate beverage. The study also suggested that protein drinks help older subjects build more muscle from their workouts compared to their contemporaries who drank only carbohydrate beverages(…)

Most Common Supplement for Osteoarthritis

So many people suffer from all types of joint pain. In some cases the pain is due to osteoarthritis. Osteoarthritis is the most common form of arthritis, which can result from trauma to the joint or just wear and tear on the joint as we age. The pain from osteoarthritis comes from inflammation around the joint and damage to the joint from the disease. It generally begins with the wearing of the cartilage and when the cartilage is worn down it leads to bone on bone. Besides a proper exercise program and healthy diet there is one supplement that is most commonly used for osteoarthritis. My personal training clients and I have tried it and it may help you (…)

Overloaded With Fitness Information?

Most of the time, I really enjoy reading about health and fitness. Every now and then; however, I get overloaded with information or get over enthusiastic about my fitness program and diet, and wind up mislead in the wrong direction. If you want to live a happy and healthy life without making too many mistakes, my advice to you is to keep it simple.

I have devoted 25 years to the pursuit of health and fitness as a personal trainer and in the last couple of years, writing this blog. The more I research about nutrition, exercise and wellness, the more I realize that common sense and listening to what your own body is telling you, makes the most sense (…)

Are You Feeling Unhealthy?

Are You Feeling Unhealthy?

One of my personal training clients was telling me that he is feeling unhealthy and really tired. I was surprised because he is in great shape and typically feels great. However, anyone can get caught up working too hard, not sleeping enough and letting their diet slip for a few weeks. Even the fittest people feel out shape from time to time. It happened to me last summer and I wrote about it in a post titled “Are You Feeling Out of Shape Now that it is the End of Summer”. If you’re feeling unhealthy try these tips that I gave my client (…)

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My name is Mike Cola (yeah that is me in the pic @ 54 years old). I’ve been called a “Contrarian” since I believe that most mainstream fitness approaches are extremely inefficient.

I achieved the look in that photo just training 3 times per week. My specialty is helping people reach peak condition without having to hit the gym 6-7 times per week.

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