Friday, June 17, 2016

Fat Loss Outside the Gym

For those who participate in a regular exercise program, fat loss comes pretty easily when the exercise program is combined with a calorie deficit. People who seek to lose fat through caloric deficit alone find that journey becomes slower and easier. Those who attempt to lose fat without exercise and/or caloric deficit find fat loss is impossible. Fat loss does not happen without a caloric deficit whether it is created through exercise and/or diet. Whether or not a person chooses to use exercise as tool is personal choice. For fastest results I would recommend making that choice in favor of exercise.

When people consider exercise, most are lucky if they can make time for an hour per session three or four times per week. There are 168 hours in a day; 168 in a week. So if a person can consistently hit fours a week that leaves 164 hours that most people do not think about as opportunities to increase caloric deficit. That is a mistake. So let’s talk about correcting that mistake.

1.       Create a Caloric Deficit: this should be a no brainer after the intro. Exercise and don’t eat less; eat less and don’t exercise; do both at once or focus one. It does not matter which approach is used. Failing to create a caloric deficit is the first step in failing to lose fat.

2.       Track Nutrition: it is impossible to create a caloric deficit if a person has no clue how many calories are being consumed. A food journal is a simple way to stay honest and accurately understand how much food is being consumed. Calorie counters lose more fat and find more success.

3.       Eat Protein: eat it at every meal and eat it first. High protein diets create faster fat loss. Shoot for about 30% of total calories from meat.

4.       Eat Real Food: supplements are highly overrated. Supplements can be an effective way to fill in gaps of a nutritional program. Supplements should never be the entirety of the program or used in place of real food. Supplements are supplemental; a tool to aid in improving an already solid nutrition program of real food.

5.       Set a Step goal: Get a pedometer and set a goal of hitting a certain number of steps every day. Start with 10,000 steps a day. For most people that equates about four miles of walking. Do this on its own or in addition to an exercise program. Walking more is an easy way to burn more calories and increase caloric deficit. Walk the dog every day, park at the far end of the parking lot, hide the TV remote. More steps create faster fat loss.

6.       Get active with the kids: it is summer time and if you are one of the fortunate who can spend the summer at home with kids do something simple; play. Go hiking, swimming, take a sports lesson together. Find physically active opportunities to do things with the kids. A summer spent watching TV and playing video games is a wasted summer for parent and child.


7.       Mow the Neighbor’s Lawn: when was the last time that you performed an act of kindness for someone else without expecting anything in return? Here is a simple way to do just that while having the benefit of burning some more calories and increasing that caloric deficit. If not this, odds are that your neighbor or someone else you know could use a hand with some task. Kindness for someone else that benefits you is a win for everyone. 

      Losing body fat absolutely requires creating a caloric deficit. There is no way around that. However, with a little thought and creativity, it does not mean spending a lot of time in the gym. Find means for increasing activity that involve other people will only make the process more enjoyable and worthwhile.

      Bonus tip: sleep more. People who average 7-9 hours of sleep per night have an easier time losing weight than people who lose sleep less than 7 hours per night.



Thursday, June 9, 2016

Good Parenting in Sports

I have the privilege of being the father of a five year old baseball loving boy. For the last two years I have enjoyed being his tee ball coach in his first venture into organized sports. This fall he wants to take his step into football. My wife and I have decided to start with flag football. His inner drive for athletics and competition grows stronger by the day. As a father, I love it and, like all good parents, want him to succeed.

Sports were a large part of my childhood; hockey, baseball, football, rugby, basketball, and a year of soccer. Now, in my early thirties I attempt to recapture my childhood in church league softball. Playing and coaching in sports as kid helped form me into the man I am today. My little experience in coaching as an adult has been quite positive and I have had the opportunity to work with great parents of other kids beginning their foray into organized sports.


Unfortunately, it does not go that way for all kids. The growing trend in America is that most kids are done and dropping out of sports by the time they turn thirteen[i]; as noted in a recent article from the Washington Post. There could be a myriad of reasons for this; change in interests on the part of the child, or, expense beyond what parents can afford. Sadly, the most common reason appears to be burnout. Sounds crazy, right? By age thirteen kids have lost enthusiasm and no longer want to play…anything and the primary cause is…parents.

Parents are making their kids hate sports. Not all parents, but it would seem a majority of parents are. Estimates are as high as 70% of kids drop out of sports altogether before becoming a teenager. This is not a problem with bad or lazy kids. This is a problem with bad parenting. Scratch that, stupid parenting; imbecilic, moronic; go poor gasoline on yourself, hold a lit match and play human Frogger during rush hour traffic on the interstate insanity parenting. Did that statement hurt your feelings? If so, you are probably that win-at-all costs, vicariously-living-my-kid-will-fulfill-my-dreams, hypercompetitive, screaming at and threatening the officials’ kind of parent. Do you find your sense of pride through your child’s athletic ability and sports performance? Want to know a secret? Your child probably hates you. If not now, then at some point in the future. Overbearing parents’ hell bent on victory at all costs are ruining kids’ sports. In a nut shell, this kind of parent is the problem. A majority of kids dropping out of sports is the symptom of the greater problem: bad parents in sports.
As a coach, I have been fortunate in that I have not had to deal with any bad sports parents with kids on my teams. But I have seen coaches deal with them on other teams. I have sat in the stands and listened as parents screamed vulgarities at officials, coaches, even other kids. I have come to the conclusion that there is a complete disconnect between what a kid wants out of sports and what the bad sports parent thinks a kid needs.

In kids’ sports, kids spell success F-U-N, not W-I-N. As kids get older they want to win. But until the high school years, for kids, winning is less important than having fun. That is the way it should and needs to be for a child to grow into an adult that enjoys a lifetime of playing sports and being physically active. The parent of a young child that cares more about winning then the child enjoying the sport that is parenting wrong. Winning is not all bad; neither is losing. Both are opportunities for learning and growth for the child. I am not a “let’s not keep score and everyone gets a trophy” person. A child must be properly prepared for real life and learn how to deal with a loss or setback. Properly guided, sports are a great place for kids to learn these lessons. Most kids begin to understand the concept or winning and losing around age five. Keep score, have winners and losers. Every kid does not deserve a trophy. As a parent the job is to make the child a learner in either situation. When properly approached, sports in childhood provide some of the best possible real life teaching moments.

Use the opportunities sports provide to teach your child. Let the coach coach. Too many times parents are trying to yell advice from the stands. I get it, your child is your pride and joy, as a parent you want them to succeed. Odds are that your kid can not hear you yelling from the stands. Or, if you are being loud enough for the child to hear, your child is too embarrassed by the attention to follow the advice. Please, be an enthusiastic and supportive parent. Just limit the comment to encouragement, not advice. When playing sports, your kid is looking for your approval not your opinion. If you believe you coaching abilities are so good, then next year you volunteer: run the practices and games, teach the kids how to play, and deal with the other parents. Not up for that challenge? Encourage, do not assess and advise. Leave that to the coach.

As a coach, I love parents that encourage their child, but stay out of the way a let me coach. I have been blessed to have many of those kinds of parents around. Those parents are helpful and make the coaches life easier. The best coaches have the best interest of the kids at heart, so do the best parents. These parents are smart..Do you know what is not smart for kids in sports? Early age sport specialization and year round competition. At the close of my son’s tee ball season last week a few of the other parents asked if we would be playing fall ball. My answer was a polite but adamant NO! My son is five and focusing solely on one sport year round would be a terrible idea. Aside from the fact that a young child changes interest in activities quickly, ample research suggests that specialization in a single sport before high school actually hurts athletic development.[ii] This the position of the National Institute of Health and the American Medical Society of Sports Medicine. If this well researched position does not convince you, consider this anecdote: Ohio State Head Football Coach Urban Meyer prefers to recruit multi-sport high school athletes. Of the 47 athletes on 2015 National Championship team, 42 of them played two or more sports throughout high school. These kids did not focus solely on football until arriving at Ohio State.[iii]

But so and so coach offered to put my eight-year-old on such and such travel team because it would increase his chances of a college scholarship. Unfortunately, research does not bear this out. In fact, it says the exact opposite. Excessive competition and early travel is one of the major mistakes bad sports parents make. Remember, the kids spell success F-U-N, not W-I-N.  Too much of anything, even a sport a child really enjoys, will eventually become too much. Kids need time to be kids. Beyond that, there is a reason that every major professional sport has an offseason; adult bodies need a break. If an adult’s body cannot handle year round high level competition, what chance does a child’s body have?

There are two types of injuries in sports: traumatic and overuse. Traumatic is an accident or results from an unusual for of contact. Despite the best preventative measures traumatic injuries are going to be a part of sports. Overuse injuries, however, are preventable. Simply perform less action or perform different actions. In 2014, the American Medical Society released a position statement on overuse injuries children’s sports. Early specialization and year round competition were two of the reasons sighted for overuse injuries in children.[iv] Next to burn out, were the leading reasons children quit playing sports. The AMSs’ top recommendation for avoiding sports injury in children is to play multiple sports starting at an early age.

As a personal trainer, I would never recommend that an adult client train seven days a week. The body needs rest. Why should a child be capable of more? Before puberty, total practice and competition time for children should be no more than three days per week for a total of six hours or less. Even less time for younger children. Coaching my son’s tee ball team we practice once a week for 45 minutes and played one game per week for 45 minutes. In my opinion, do to more would have been neglectful on my part as a personal trainer, coach, and parent. To do more would have been counterproductive both as a coach and a parent.

When it comes to kids and sports less time, less stress, and fun is more important than winning. Parents, do the kids a favor; let them be kids. Let the kids do what kids do. Let them have fun. Let them play. The good parents will do this and watch their children experience wonderful and enjoyable involvement in sports throughout childhood. Maybe this burn out and drop out trend can be reversed. Maybe kids can get back to playing for the love of the fun. The question is; will parents do the right thing and let them/




[i] https://www.washingtonpost.com/news/parenting/wp/2016/06/01/why-70-percent-of-kids-quit-sports-by-age-13/?postshare=5441464916019578&tid=ss_tw-bottom
[ii] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3658411/
[iii] http://newsok.com/article/5389737
[iv] https://www.amssm.org/Content/pdf%20files/2014_OverUse_Injuries-Burnout.pdf