Or, have a question about macronutrients?
Wondering about motivation and goals?
Marcus Smith joins GetFitRadio the nations leading fitness broadcast and helps you work through the fact and the fiction of fitness.
Photo by James Piecowye
The Show Notes.
-What is new in the Gym?
-Locker room etiquette, destroy the shower, destroy the stall do we need rules how do you deal with these at your gym?
-so, how did you make out with the next phase of the quest for the Games in LA?
Q. Marcus, do you think there if I get my kids into a gym routine at 12 years old three will be benefits when they are in their 40s?
Q. Marcus, last week James was on instagram talking about the BEAR COMPLEX can you walk us through it and why it is good for a variety of other activities in life, Jams mentioned paddle boarding.
What do you think of these reasons to strength train?
1. Strength training may improve your cognition.
A 2014 study published in the Journal of the American Geriatrics Society  had a group of individuals between 55-85 with mild cognitive impairment perform two strength training workouts per week for six months. Trainees began with weights that were 80% of their maximum and were increased as they got stronger.
2. Strength training may reduce your chance of early death.
Researchers surveyed the exercise habits of people 65 and older and tracked them for 15 years. Less than 10 percent strength trained and in that period nearly a third of participants died. Those that strength trained were 46 percent less likely to die during the study than everyone else.
3. Shatter self-imposed limitations.
I have no scientific proof for this, but do have abundant real world testimonials. Fellow Beautiful Badass Jennifer B. after completing Train to be Awesome declared, “I’ve gained not only strength but tons of confidence. There’s nothing in the world like lifting heavy stuff!” Another woman stated that strength training has given her confidence to attempt things she never would have considered in the past.
5. Skeletal muscle acts as an endocrine organ.
Dr. Brad Schoenfeld shared an infographic from a study demonstrating how muscles release substances that have a positive effect on organs.
6. Your boobs get a boost.
From better bones to benefiting your boobs; strength training is wonderful.
“But weight lifting will make a woman’s breasts smaller.”
A face-palm is the only appropriate response to such an absurd statement.
Behind your breast tissue are muscles, and when we build those muscles, they get a natural “lift” from growing. Just like lower body exercises make your butt more perky, upper body pressing exercises have the same effect on your pectoral muscles. I’ve heard numerous clients 40 and older, or those who have had children and breast fed, report that strength training “lifted” their breasts. Yay muscle!
7. Better goals.
No, fat loss does not have to be the reason you strength train. No, lifting weights is not about fixing your flaws (because that message is bullshit). No, exercise is not punishment for overeating.
Your time in the weight room or your home gym revolves around a positive, empowering purpose: get stronger and improve your performance. Focus on the things your body can do (not limitations or injuries), and then do more.
A fun little workout what do you think about diminishing reps?
Thoughts on this type of arm workout, the pushups in the image look cool, scroll down!
Eccentrics, interesting. (more needs to be done for the people getting older)
-squats and more cool video of ideas
Eccentrics offer a two-pronged approach to aging gracefully. They incite muscular growth and strength for a population rapidly losing both. Eccentric control also develops coordination and balance, the two most functional attributes to maintain and strengthen your physicality while aging.
Q. Marcus how do you help people smash the stereotypes, women can’t be strong and feminine, guys have to be arnold like to be strong and fit, I ask because in many ways these unrealistic images set us up for failure I think, what do you do to help people focus on the prize, self satisfaction?
Why is tracking our food intake so important to fitness success anyway?
What are Macronutrients and why are we not being taught this in high school?
Macronutrients, or “macros,” are the building blocks of nutrition. You probably know them better as carbohydrate, protein, and fat. Macros are the nutrients you need in large amounts, as they provide your body with the calories it needs to function. (Micronutrients include vitamins and minerals, and although they’re essential for good health, they don’t provide any calories and only trace amounts are needed.)
It can get a little confusing, because people often refer to foods as macros: saying bread and pasta are “carbs,” and talking about meat as “protein.” Those foods contain more of that specific macronutrient than the others. But macros are just the individual elements, and most foods are made up of a blend of all three—pasta actually contains a little protein, and meat definitely has fat! Understanding macros can help you lay a solid foundation for a balanced diet.
Carbohydrate + Protein + Fat = Total Calories
Carbohydrate: Provides fuel, the energy for your body and brain. It’s found in all plant foods, like grains, fruits, vegetables, and legumes, and also milk and yogurt.
Protein: Helps to build and repair your muscles, organs, skin, blood, and different chemicals, like hormones, in your body. It’s found in large amounts in meat, poultry, fish, legumes, dairy, tofu, and eggs, and in smaller amounts in nuts, seeds, and whole grains.
Fat: Insulates and protects your bones and organs, acts as backup fuel for energy, and helps in brain development. Healthy, unsaturated fats are found in olive oil, avocados, nuts, seeds, and fatty fish, like salmon, sardines, and mackerel. Unhealthy saturated fats are found in high-fat beef, pork, butter, full-fat dairy, and processed foods, like cookies and donuts.
How Much of Each Macro Do You Need?
The numbers aren’t set in stone, but you do need to consume a certain amount of each macro within a range. The flexibility allows you to pick a style of eating that suits your needs, food preferences, and health goals. The USDA recommends the following healthy ranges.
Carbohydrate: 45 to 65 percent
Protein: 10 to 35 percent
Fat: 20 to 35 percent
Not sure where your eating habits put you? The food logging feature in the Fitbit app can estimate your macronutrients when you log items from the food database! At the end of each day, you can view an estimate of daily totals as percentages, as well as in grams. Which makes aiming for a particular ratio of carbs to protein to fat to build a balanced diet a lot easier.
Beating running errors! You must see a lot of these!