Making New Year's fitness resolutions: Transcript of live Web chat from Dec. 13
December 16, 2010
Los Angeles Times health reporter Jeannine Stein spoke with Bravo television star Jackie Warner on Dec. 13 in a live Web chat to talk about making fitness resolutions for the new year. Read more below about her tips for the best ways to make and keep those promises while avoiding injuries and burnout.
Warner is the star of the Bravo television shows "Work Out" and "Thintervention With Jackie Warner." Her series of fitness DVDs includes "One-on-One Training With Jackie," "Personal Training with Jackie: Power Circuit Training," "Personal Training With Jackie: Xtreme Timesaver Training," and she is the author of "This is Why You're Fat (And How to Get Thin Forever)."
Hi, everyone, and thanks for joining us. Today we're chatting with the incomparable Jackie Warner, trainer extraordinaire and star of the Bravo television shows "Workout" and "Thintervention with Jackie Warner." Among Jackie's DVDs are "One on One Training with Jackie," "Personal Training with Jackie: Power Circuit Training," "Personal Training with Jackie: Xtreme Time Saver Training," and she is the author of "This is Why You're Fat (And How to Get Thin Forever)." Jackie also recently started offering customized online personal training on her website, using actual live trainers.
Please feel free to start posting your questions for Jackie.
So welcome, Jackie! This is the time of year when people start making their New Year's resolutions, and the number one resolution has to be getting in shape. Do most people do this with a solid, well thought-out plan in mind, or do they approach it more haphazardly?
Monday December 13, 2010 11:59 Jeannine Stein
Thank you! Most people start very complicated diets and fitness routines. Those have the highest failure rate because they don't teach you how to live in the real world and fit with your lifestyle...
Monday December 13, 2010 12:00 Jackie Warner
Set small goals for yourself that can be achievable and that will ultimately build self-esteem. Some suggestions include simply drinking 3 liters of water a day which has shown to speed up the metabolism by up to 33%. Make fitness fun...
Monday December 13, 2010 12:01 Jackie Warner
by taking a class of something you've always wanted to try like boxing, dance, or military bootcamp. The great thing about classes is that you have a built in support system of healthy minded people.
Monday December 13, 2010 12:02 Jackie Warner
[Comment From CoshandraCoshandra: ]
How does someone, particularly those who have been inactive for a long time, stay motivated to continue past January? Why do you believe resolutions fail after a few weeks?
Monday December 13, 2010 12:03 Coshandra
It's important to set an athletic goal along with a weight loss goal. Choose to run a 5k or go on a charity ride or simply time yourself going up your favorite hill and beat your time each week. Resolutions fail because the weight loss goal is unrealistic and the weight doesn't come off fast enough. Instead of thinking of the superficial, focus on giving your body the nutrients it needs to be the beautiful machine it wants to be.
Monday December 13, 2010 12:07 Jackie Warner
Jackie, say someone doesn't want or need to lose weight but just wants to get fit, are the goal-setting recommendations still the same? What happens when people do too much too soon?
Monday December 13, 2010 12:09 Jeannine Stein
It's not how long. It's how strong. The body plateaus in one month. So, you need to change your exercises or increase weights every month. It's key that your body goes to intensity in every workout session. You should feel sore in the muscles that you've worked. Build a routine around multi-joint exercises like presses, rows and squats to recruit the big muscles that burn the most calories. Only do intensity cardio. Forget about the heart rate monitor unless you have a heart condition. Do one minute sprints with one minute uphill climbs on the tread (for a total of 20 minutes) in order to keep you in fat burning mode for hours after your workout.
Monday December 13, 2010 12:14 Jackie Warner
Jackie can you elaborate on what you mean by going to "intensity" in your workout sessions?
Monday December 13, 2010 12:15 Jeannine Stein
Intensity means you are exerting the most energy with perfect form in each set. You should feel intense burning in the muscles you are working for the last 5-7 reps.
Monday December 13, 2010 12:16 Jackie Warner
[Comment From AmyAmy: ]
What is a realistic calorie goal for someone who works out four to five days a week?
Monday December 13, 2010 12:17 Amy
If you are trying to lose weight, then 1500 calories per day broken down into 400 calories for breakfast, lunch, dinner and 150 calories per two snacks. If you are like me and work out 5-6 days a week and are trying to build muscle, you need to increase your calories and your slow digesting carbs to between 1800-2000 for women. Don't forget your slow digesting carbs...brown rice, oatmeal...
Monday December 13, 2010 12:19 Jackie Warner
whole grain dark nutty breads like Ezekiel and quinoa.
Monday December 13, 2010 12:20 Jackie Warner
[Comment From TynettaTynetta: ]
With it being winter, can you give some suggestions for free or low-cost fitness for indoors?
Monday December 13, 2010 12:20 Tynetta
There are so many low cost options right now. So there is no excuse to not get fit. Online training has shown to be very effective and affordable. DVDs are under $15 and if you buy a few and interchange them weekly, your body will continue to perform as opposed to plateau. You can always buy a jump rope and jump for two minutes, do 100 squats, 100 push-ups and 100 sit-ups (repeat 3 times), taking breaks when absolutely necessary. Do this routine 4 to 5 times a week.
Monday December 13, 2010 12:24 Jackie Warner
[Comment From PatriciaPatricia: ]
Aside from certifications. what are the attributes of a good personal trainer?
Monday December 13, 2010 12:24 Patricia
I hire personal trainers based on knowledge, but more importantly, passion for what they do. A great trainer is empathic and in tune with not just your body but your emotions. You want a personal trainer that doesn't talk about their personal lives but focuses solely on you in that hour. When looking for a good trainer, call gyms and speak with the manager or owner. Ask him/her for someone who does power circuit training and functional training. Those have shown to be the most effective for weight loss and muscle tone.
Monday December 13, 2010 12:26 Jackie Warner
What are your thoughts on having a workout buddy, a friend to train with?
Monday December 13, 2010 12:28 Jeannine Stein
It's great to create a support system. It helps keep you accountable. Just don't make your workouts dependent on your friend's moods. Classes and health conscious blogs are a great way to surround yourself with healthier thinking.
Monday December 13, 2010 12:29 Jackie Warner
[Comment From PatriciaPatricia: ]
could you elaborate on what functional training means?
Monday December 13, 2010 12:30 Patricia
Functional training is a type of training that utilizes natural movement. It is training along the natural planes of your body.
Monday December 13, 2010 12:34 Jackie Warner
Jackie, a reader who couldn't join the chat today emailed us a question: I recently learned that she's involved in some sort of fitness or health program for people with psoriasis. I was surprised to hear this and wondered what made her get involved with this cause? I actually have a good friend with psoriasis and she has a hard time doing high intensity workouts (which Jackie's routines tend to be), so I wonder if she has any tips on how my friend can get in shape for the new year?
Monday December 13, 2010 12:35 Jeannine Stein
It's a cause close to my heart as my grandmother suffered from psoriasis. I watched it change her life adversely. Heart disease, depression and obesity are linked to psoriasis which is why I got involved and created a wellness and fitness program for people with the condition. Your friend can go to fitinyourskin.com and get a free DVD with a low impact workout program as well as diet and nutrition tips.
Monday December 13, 2010 12:37 Jackie Warner
[Comment From AmyAmy: ]
After reading your book, I've been following it religiously, I lost two, three pounds a week in the begining and it seemed to have slowed at times to one pound per week. Is that a normal for the weight loss to slow like that? I have seen a tremendous change in my body, aside from the weight itself and I am still very motivated. It is my last 10 pounds or so that is left.
Monday December 13, 2010 12:37 Amy
It sounds like you might have plateaued with the workout program in the book. It's very important for you to increase your weights, and change the order of the circuits. I bet your cardio could be more intense. :) And, you need to get off the treadmill and incorporate other forms of cardio. Try and run outdoors in uneven terrain and hills. In terms of eating, make sure you are on point with nothing over 5 grams of sugar and try not to eat out at all for 2 weeks. You should definitely see more results.
Monday December 13, 2010 12:40 Jackie Warner
Even though you make your living as a fitness expert, I'm curious if there are days when you feel less motivated to work out? If so, how do you keep yourself excited about exercise and staying in shape?
Monday December 13, 2010 12:44 Jeannine Stein
I do have days that I have to force myself to work out. There is nothing like having to appear on television or do a spread to get motivated quickly. With that said, I have such an energetic lifestyle and so many responsibilities that I need the chemical release that comes from intense exercise. On those days when I'm less motivated, I change my music playlist. Having new music inspires me. I also find new outdoor hikes instead of getting on a treadmill day after day. Or, I'll do something like roller blade and bike ride with a friend. I have to change it up and keep it new.
Monday December 13, 2010 12:49 Jackie Warner
Just a quick tip since it's the holidays...With all of the holiday parties you'll be attending, just remember to always eat your dinner before you leave the house. A good rule of thumb when eating is to eat "the good, the bad, and the ugly" in that order. Fill up on proteins and veggies first. Drink a full glass of water giving your body 20 minutes (about the time it takes to release leptin-the chemical that says you are full). Then, eat the bad which are the starches and breads. Finally as a last resort move on to the ugly which are desserts and alcohol.
Monday December 13, 2010 12:53 Jackie Warner
Thanks to everyone for taking part in our chat today and for asking such great questions! And thank you, Jackie, for getting us on the right path as we make our New Year's resolutions to get fit and lose weight.
Monday December 13, 2010 12:54 Jeannine Stein
Thank you Jeannine for having me! And, thank you everyone for joining this chat. It's been a lot of fun. I hope everyone has a happy holiday season and New Year. To get additional diet or workout tips or find out about online training, go to www.jackiewarner.com
Monday December 13, 2010 12:56 Jackie Warner
Our Monday chats are going to take a brief holiday break, but we'll be back on Monday, January 3rd at 11 a.m. for a live chat about how to make fitness fun for the New Year. Happy holidays, everyone!