Tag Archives: body fat

Fitness

Which cardio exercise is best for you?

By DAVID TEPERA | Posted: Tuesday, August 18, 2015

I frequently get asked which cardio exercise is best. I always answer with, “which one do you like the most?”

By far, the two most popular cardio machines are treadmills and ellipticals. Typically, there are more of these machines than any other in most gyms. They both provide effective cardiovascular workouts and caloric burning. 

There have been multiple studies comparing the benefits of each. A Mayo Clinic study shows ellipticals burns 50-75 more calories per hour than walking on treadmills. The Medical College of Wisconsin shows running on a treadmill burns more calories per hour than ellipticals.  

The benefits of treadmills create natural running mechanics with compound movements. This is useful for strengthening bones and muscles, which is important for people with osteoporosis. 

Treadmills can be uncomfortable for people with severe osteoarthritis due to joint pain.

The benefits of ellipticals are that it is non-weight bearing and much easier on joints, which is better for people with osteoarthritis. Also, with the use of handles, it includes an upper body workout.

But, let’s be for real. If you don’t like any of these exercises, you won’t spend an hour on them, if ever at all. That’s why I tell people, “which exercise do you like the most?”

Experiment with all the different types of cardio equipment. Maybe, you like several types, so mix it up and have fun. 

For me, I rarely ever get on treadmills or ellipticals. My cardio of choice has always been my bicycle. I love being outdoors, listening to music, feeling the breeze, and sight-seeing through all the neighborhoods and trails. Plus, it still makes me feel like a kid again — “look ma, no hands.”

The late Robin Williams was an avid bike rider. He said bicycle riding was the closest thing to flying. 

Abdominal Reanimater, Diets, Inspiration

Be aware of ‘the zone,’ take life to a new level

By DAVID TEPERA | Posted: Wednesday, August 12, 2015 

If you’ve ever played sports or at least watched sports, you’ve seen players get into what is called “the zone.” It’s the pinnacle of achievement for an athlete to perform at his or her best.

This phenomenon happens in all sports, but lets’ take basketball for our example. 

There were many instances during the basketball playoffs in which a team was down by 20 points, then all of sudden, they would get into the zone, and make a run for a lot of points. Typically, the opponent’s coach would call a timeout to get the other team out of the zone.

There have been multiple studies about the zone, and they all have a common explanation. First, an athlete must have mastered the basic fundamentals then clear their minds for all body senses to synergize together and become one. This is usually temporary but will take an athlete to their top performance. For an athlete, there is not a better intrinsic feeling and reward. 

Now, think about if we could tap into the zone in other areas of our lives. 

What would happen to your income if you could learn with consistency to tap into the zone at work? I’m sure raises and promotions would be in the immediate future. 

We’ve all experienced being in the zone — like house projects, studying for a test, cleaning house or cars, athletic events or even spiritually. 

What’s important is to become conscious of the zone then concentrate on getting your mind and body into it when it’s time to focus on something substantial. Imagine how productive and successful you’ll become. 

I once had a photo shoot for my abdominal invention and needed to lose substantial fat weight to dial in a ripped stomach. I consciously tapped into the zone and lost one pound a day for almost two weeks. 

We all have different needs and wants. Consciously tap into your zone and find a way to accomplish those needs. The reward of accomplishment puts you into a euphoric state of mind. 

Be aware of the zone and take your life to a whole new level.

Diets

If you want to lose weight, stop dieting

By DAVID TEPERA | Posted: Wednesday, July 1, 2015

If you want to lose weight and keep it off, stop dieting. It seems like I give diet and fitness tips almost daily, but the problem is our definition of dieting.

Most people think of diets as a temporary reduction of food in order to lose weight. This definition is true except for the word “temporary.”

When it comes to losing weight, it should be a permanent change. Almost all of us have tried the many fad diet trends, but they don’t keep the weight off. There seems to be a diet war between all the choices. 

Remember Oprah Winfrey and the liquid diet? Her goal was to fit into a small size pair of Jordache jeans. She accomplished her goal, but we all witness the end results. Oprah said when she went back to her dressing room, she scarfed down a whole big bag of potato chips. Everyone I know who tried that diet became more overweight shortly after.  

When it comes to losing weight, you should be making a lifestyle change. Sometimes, my family thinks I’m kind of strange because I order grilled chicken salads when we are out to eat at a nice restaurant. I explained how much better and energetic I feel after a light, healthy dinner compared to the heavy, saturated meals.

Recently, my 14-year-old daughter decided to order the same light meals as me. To her surprise, the food was tasty, she felt full, and had a better overall feeling. 

The process of losing weight doesn’t have to be a burden. I find pleasure eating nature’s fresh foods. 

Without going into detail, here are a few quick lifestyle diet tips: avoid sodas and junk food, eat healthy snacks between meals to ward off hunger, eat breakfast, choose whole foods over processed, and, most of all, change your environment. 

Remember, if you don’t change lifestyle, the weight will always come back.

A clean diet doesn’t mean doing the dishes while eating chocolate cake.

Inspiration

Love yourself first and the world’s beauty will shine before you

By DAVID TEPERA | Posted: Wednesday, June 24, 2015 

Recently, my son asked, “is it really true that there’s someone for everyone?” My response was, “absolutely, and as a matter of fact, there are lots of people who will match up to each of us.”

You see, we are all mentally wired different when it comes to attraction. Everyone is attracted to different body types, races and cultures. That’s the beauty of the human race. There is an abundance of people to fall in love with. 

So, are you happy with your body? Are you hard on yourself for certain body parts that were inherited? Isn’t it funny, how someone with curly hair wants straight hair or vice versa? 

We all wish we had something different about us — typically height, weight, facial features or hair color. 

Don’t be hard and cruel on yourself. Look in the mirror and recognize the beauty you truly possess. Remember, there are plenty of people who find you attractive and sexy. 

Yes, we all need to take care of our bodies with better diets and exercise, but there is no reason to be excessive. Don’t worry about the extra weight. You only want to feel better, so you can enjoy each day and live a happier, healthier and more energetic life. 

All you need to do is be confident, and attack the world as if you own it. Walk through life like you’re ready to conquer anything that crosses your path. You should float around the room and be kind to all, not stumble and hide. 

As I’ve written before, now that I’m older and understand the world better, I see beauty in everyone. It’s really a cool feeling to love all the amazing people I meet each day.

Just know, when we meet, one of my first thoughts is “what a beautiful person is standing in front of me. I hope they are living the life they deserve.”

Love yourself first and the world’s beauty will shine before you.

Diets, Fitness

Are you training according to your body type?

By DAVID TEPERA | Posted: Wednesday, June 17, 2015

For those of you who train regularly, are you frustrated that goals are coming way too slow or not really at all? The problem could be that you’re not training properly according to body type. 

So many of us read fitness magazines or celebrity fitness books, and then try to emulate those workouts. Even though it works for some people, it might not be best for you.

You need to understand we all have different body types, and according to your type, workouts should be more specific. 

Understanding your body type will help get the results you want.

There are basically three body types – ectomorph, mesomorph, and endomorph.

Ectomorph bodies are lean and long like marathon runners. They typically have trouble gaining weight and muscle. If your goal is to gain lean muscle mass, then lift heavy weights with compound movements and cut back on cardio because you already have a fast metabolism. You will also need to eat 6-7 times a day with a proper balance of proteins and carbs. 

Mesomorph bodies are naturally stocky, more athletic and gain muscle easily. You have the body most people are seeking. Your downfall might be from taking your body for granted. If you’re not making gains, it’s from lazy workouts and sloppy diets. Mesomorphs should train like an athlete, and you’ll be surprised how fast goals are met. 

Endomorph bodies are pear shaped and hold body fat easily. I feel endomorphs have the biggest challenge of all. Your emphasis should be lots of cardio to boost metabolism. You need to train with intensity and watch your carb intake. Eat carbs in the morning for energy then drastically reduce with each meal. 

So, it’s important to identify and understand your body type. Each one requires different training methods and diet plans. 

Just know, once you recognize body type, you can get the ripped muscular body desired.

Fitness

Be smart but make the most of the summer heat

By DAVID TEPERA | Posted: Wednesday, June 10, 2015

Back in the 1990s, I was an assistant football coach for La Marque High School. During one of those years, another coach rented a room out of my house. Throughout the whole summer, he refused to go outside during the day. He spent most of his “off-time” on the couch, watching TV, and basically being lazy.

All summer, I kept telling him to exercise outside and get acclimatized to the heat. He would laugh at me as he chugged down another liter of soda.

Well, the first day of practice started in August, and after about three hours in the sun, two football players had to carry him off the field from heat exhaustion. I just shook my head as I watched him vomiting with wet towels wrapped around his head and neck.

Of course, there’s a lesson here, but I’m not going into detail about Texas summer heat common sense. We all have heard numerous times to wear hats and sunblock, stay hydrated, and only exercise outside early or later in the day. Hopefully, you’ve figured that out by now. 

But, I am telling you to go outside, feel the heat, and make your body sweat. We are human beings and should be a part of nature.

How did our grandparents survive the heat? They were in it every day in order to make a living. My dad was a football coach, and starting in June or July, would jog in the heat to prepare for two-a-days. 

What has happened is we are too caught up with all the indoor lazy activities and entertainment. Our children don’t play outside like we did. Growing up, all the kids in my neighborhood were riding bikes and playing sandlot football. I didn’t want to go home, mainly because my dad would just give me a bunch of chores.

Create outside projects because I’m sure there’s something that needs fixing or painting, do your own lawn work and gardening, chase your spouse or kids with a garden hose, help a neighbor, ride a bike. The list is endless to each individual’s situation.

Enjoy the beautiful sun radiating on your skin and let the sweat cleanse the impurities built up from the winter. Be ecstatic and happy with the ability to flow along nature’s path

Abdominal Reanimater, Fitness

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Diets, Fitness

You can’t outwork a bad diet

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By DAVID TEPERA | Posted: Wednesday, May 13, 2015 

I believe it was Steve Weatherford, punter for the New York Giants, who said “you can’t outwork a bad diet.” How true is this?

I’ve been training in the same gym for over 10 years. I’ve observed people who’ve been training the same amount of time and have not made any positive body changes. Obviously, the only reason is due to a bad diet.

There is one particular very overweight gentleman, who kills it on the treadmill and then plays at least an hour of competitive basketball. He is typically soaked in sweat when he leaves the gym.

Maybe, he is content with his high body fat percentage, but just a few positive tweaks of a diet would help him lose excessive weight.

How about you? Most people think if they perform lots of cardio, they can continue loading up on bad foods. Quit fooling yourself, you will stay fat.

The only plus is your legs will get strong because they have to support all that fat you’re carrying. Notice how most obese people have big strong calves. So, when they do decide to lose weight, they’ll have beautiful muscular legs.

Now, don’t get me wrong. I applaud everyone putting their bodies in motion to be healthier. But, if you’re trying to lose weight, then a proper diet is the only way.

Cardio exercise will boost metabolism, which helps the body shrink fat cells. But, loading up on greasy fried food, chips and cookies will fill them back up.

Why take the time and effort to put your body through vigorous exercise if you’re going to blow it all on bad foods?

You can lose more fat weight from dieting alone, instead of killing yourself with exercise. If you’ve been following my column, then you know you there’s no need to starve yourself to lose weight. Find my column “Eat if you want to lose weight”.

Inspiration

Make others feel good and you’ll feel good, too

By DAVID TEPERA | Posted: Wednesday, January 21, 2015

In my past articles, I’ve mentioned how relationships between companions will grow through fitness.

What is your relationship with yourself? Are you hard on yourself for the features your parents gave you? I hope you realize we all have distinct individual looks and that’s one of the coolest parts about the human race.

Really, the only part of your body you can control is fat and muscle percentage. We all know the importance of fitness and eating habits. And, this comes down to discipline and self control.

How about your personality, love for all people and kindness?

I once asked my kids, “Are you the kid you would want?” This question made an impact on them.

So, how about you? Are you someone that you would want to date, be in a relationship with or marry? Be the person you want to spend the rest of your life with because you will. Accept who you are and work on developing and enhancing all that is good and positive. We have one life. This is no dress rehearsal. Be nice and take care of yourself. Walk out into the world with a smile and greet everyone with big Texas “Hello.”

I once was running errands around town, and decided to make a kind comment to everyone I encountered. I would find something about them and tell them kind words. Like, “Your hair looks good today,” “I like that shirt, hat, shoes” or some article of clothing. Or, “You have a great smile.”

Make people feel good about themselves, and you’ll feel good about you.

Remember, a bad day is only because you make it so. Make each day better than the day before. It easily starts with a big teeth-showing smile to share with the world.