Tag Archives: cardio

Diets, Fitness

Now is the time to start New Year’s resolutions

By DAVID TEPERA | Posted: Tuesday, December 1, 2015

Well, I hope you enjoyed the Thanksgiving feast and all the tasty nondiet foods. Last week I gave you a pass to eat anything and as much as you want without any guilt.

Now, what typically happens to most people is you consider the holiday season and cold weather months as a time to blow off healthy diets.

You’re already trying to fool yourself that January will be different this time. This is a huge mistake in which you set yourself up for failure once again.

Be honest, this is the same destructive cycle you do every year. Snap out of it. It’s never worked, so why is this year different?

The truly best way to reach your 2016 diet and exercise goals is to start right now.

Developing habits and routine takes some time. If you get started now, then you’ll be in the zone by January to accomplish all those goals.

Yes, I know, there will be Christmas and office parties, family gatherings, and lots of homemade cookies and milk for Santa. But that’s even more reason to start now to improve diets and exercise.

The only way to battle through all the holiday calories is a consistent exercise program. Your biggest obstacle will be cleaning up your diet, but at least the party season will be over and excuses should stop.

Believe me, I understand the challenges. I made an eating fool of myself at Nanna’s house, but I started exercising the very next day. Oh my goodness, I was so sluggish and felt like a fat slob.

I went to the gym and walked 20 minutes on the treadmill, 20 minutes on an eclipse machine, 30 minutes on a stationary bike and ended in the sauna.

Even though I didn’t feel like going back to the gym yet, I knew it’s time to start getting back on the path of a healthier lifestyle. It has taken a few days, but I’ve already made a commitment to make 2016 the best year ever.

Don’t wait until 2016 to make New Year’s resolutions. Make a promise to yourself to change your life now.

Allow the month of December for diet and exercise failures. You need this time to stumble while better habits are being formed. Start crawling, so when January comes, you’ll be running.

There’s a beautiful person staring back at you in the mirror. Fall in love with yourself, take care of that amazing body and make tomorrow the best day ever.

Diets, Fitness

What’s the secret to stay trim and fit?

By DAVID TEPERA | Posted: Tuesday, November 17, 2015

Just know this article is not a “look at me” moment. There’s a reason and purpose, so keep reading.

I am 54 years old, 5 feet, 11 inches tall and weigh 195 pounds. I have a very low body fat percentage with six pack abs on most days. If you need proof, go to my blog — davidtepera.com.

I eat at our local doughnut shop Saturday mornings and McDonalds for lunch on Sundays. I usually eat seven to eight times a day and never go hungry. Typically, I have two breakfast sessions each morning before heading out the door. Also, I eat a handful of chocolate every night before bed.

I rarely drink or eat anything fat and sugar free, except sweet-n-low in coffee and tea.

So, what’s my secret? If you’ve been reading my column during the past year, then you know the answer. It’s as simple as consistency and frequency. It’s really all the little adjustments I do throughout each day.

For example: I work in multiple hospitals and use many parking garages each day and week. I rarely use the elevators and walk with a faster pace than most people.

When eating fast foods, I order grilled chicken wraps or sandwiches with no sauce or fries and take off the top bun.

All my meals throughout the day and evening are of moderate portions. I only eat to be satisfied, not full stomach. I carry a gallon of water in my car and chug on it all day.

I keep my carb portions to a minimal and almost none by dinner. My protein intake is at least 200 grams a day which is important to maintain muscle mass.

I created my own bag of raw nuts and fruits to snack on each time hunger strikes.

You need to keep your metabolism constantly working. When you stuff your face, your metabolism will shut down because all your body’s energy goes into digesting food. That’s why you get sleepy and lazy.

I stopped exercising with extreme intensity almost 15 years ago. But, I do lift weights four to five times a week and cardio-train five to six times a week.

Because of my age, weightlifting is more on the heavy side and targets every muscle group in the body.

Around 35 to 40 years of age, men’s testosterone levels decrease each year, and hanging on to muscle mass becomes a challenge. Heavy weight lifting will help.

My cardio training mainly consists of bike riding in the gym or through neighborhoods. I only keep a moderate pace and rarely with heavy breathing. It depends on the song in my headphones.

Bottom line, I’ve been doing this with consistency and frequency for over 10 years. Of course, I tweak the diet and exercise periodically, but really never taking time off.

Start today by making one healthy adjustment to your routine, then each week — add another. Within a few months, you’ll notice not only the physical change, but mental well-being as well.

Diets, Fitness

Reprogram your brain to change your life

By DAVID TEPERA | Posted: Tuesday, October 27, 2015

Since birth, your brain is programmed and develops thinking through life experiences.

Your current status is from all decisions you’ve made to date. This includes your health, income and living conditions.

Now you’re an adult and can choose experiences to reprogram your brain. According to many studies, it takes a minimum of 21 days to develop good habits. This means 21 days consecutively, not every other day or some days.

We have all experienced failure with diets and exercise. I know people who eat a clean diet one day, then reward themselves with greasy or sugar foods the next day.

Eighty to 90 percent of people quit an exercise program or stop going to the gym within a month or two.

I always crack a smile at the beginning of each year when New Year’s resolution people come back to the gym. I typically see the same faces each year for a month then they disappear.

I’m sure they are paying for that membership all year with intentions to go each week, but it never happens.

It’s normal to get disgusted with ourselves for a lack of discipline. We know our own bad diet and fitness habits.

Some of you are looking forward to cold weather so you can hide underneath all the clothes. I’m sorry, but you’re not hiding anything.

It’s time to reprogram that lazy complacent brain of yours. Start off with at least one healthy meal a day and a brisk walk in the evening.

Then, continue developing better habits by choosing more healthy meals and increasing workout intensity.

My best advice is to choose breakfast as your first healthy meal. Now you’ve already accomplished your goal for the day and will feel good about yourself.

There are many choices. Try a cup of oatmeal with fruit or egg whites and one slice of wheat toast.

Start drinking a glass of water before each meal to give a more full stomach feeling. Plus we typically don’t drink enough water anyways.

Look, we are all beautiful people and others love us just the way we are. I just want you to develop more energy, have a better quality of life and to live much longer.

Fitness

With cooler weather, time to exercise outdoors

 By DAVID TEPERA | Posted: Wednesday, October 7, 2015

Finally, we have “no excuses” weather to exercise outdoors.

All summer long, you’ve been whining about it being too hot and humid in this Texas heat. Well, now it’s time to enjoy the cooler weather and get your bodies in motion. 

I typically ride my bike for at least an hour or so, but this past weekend, I took a 2-hour ride with energy to spare. I barely broke a sweat with the cool breeze against my body. Mother Nature was serenity, and I was one happy fella. 

Grab your spouse or friend and take a brisk walk through the neighborhood or drive to the Galveston seawall to walk 45 minutes in one direction so it takes 45 minutes to get back. 

Also, it’s time to get those outdoor chores taken care of. I’m sure your flower beds, trees and bushes need grooming. It’s amazing how much better your house looks when yard work is completed. 

I know retired people who won’t hire a lawn service because they use mowing grass and weed eating as their outside exercise, so maybe you should, too. 

As I’m getting older, I seem to appreciate my physical body. I’m slowing down, but at the same time, I’m making sure to stay in decent shape to enjoy life. 

Making excuses and being lazy is the easiest thing we can all do. Developing good habits takes time, but the reward is a longer and better quality of life.

Our bodies are designed for physical activity, and that’s how our ancestors built this country. Don’t be part of the obese epidemic of 34.9 percent or 76 million Americans.

Now, get your booty outside, play some music, dance around the yard and make the neighbors think you’ve gone crazy. It’s a great way to keep them away, but you might find yourself on YouTube.

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. 

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”.