How to get more out of exercise and resistance training for a healthy and happy life

Written by: Ross Dempsey, MS, NSCA, CSCS

"A healthy person wants a thousand things; a sick person only wants one." - Confucius

If you have ever enjoyed exercise, wanted to exercise more, or wanted to know why it is a good idea to exercise, you need to read this article. By spending less time sitting and more time moving, you can enjoy the many benefits of exercise. Exercise is one of the single best preventative treatments against inflammation.

Chronic inflammation and disease risk

Inflammation is a chronic condition where the body's immune system attacks itself. The body constantly fights off a chronic state such as mental stress, excess body weight, frequent alcohol or drug use, poor quality and duration of sleep, or arthritis. Ultimately this bodily resistance does more harm than good, increasing the risk of more severe health conditions such as Alzheimer's, cancer, and heart disease if left untreated.

74% and 43% of US adults are overweight and obese, respectively. Excess body fat affects our ability to live at our best, with a high risk for the health conditions mentioned.   

How do we define exercise?

The World Health Organization's guidelines on physical activity and sedentary behavior (WHO, pager 8, 2020) Define exercise as:

"Planned, structured, repetitive, and purposeful in the sense that the improvement or maintenance of one or more components of physical fitness is the objective.”

We can exercise to improve any of the five main components of fitness (ACSM, 2011).;

-Body composition - exercise improves body composition, especially resistance training 

-Muscular strength -Bodyweight, Dumbbell, TRX, or Barbell exercises

-Muscular endurance - Planks, battle ropes, jump squats, 

-Flexibility/mobility - Yoga, Pilates. Redcord, or stretching

-Cardiorespiratory fitness - Rowing, biking, running, or skiing

Examples of cardiorespiratory exercise include but are not limited to walking, jogging, running, cycling, swimming, dancing, hiking, and sports such as tennis and basketball and combat sports like MMA. Muscular-focused example activities include:

• Lifting weights.

• Using resistance bands or cords.

• Performing bodyweight exercises such as push-ups and sit-ups.

Mobility exercises like pilates, yoga, tai chi, and qigong can improve flexibility and mobility.The WHO exercise guidelines recommend all adults should do at least 150–300 minutes of moderate-intensity aerobic physical activity per week. Additional exercise, over the recommendations, provides other health benefits (WHO, pager 12, 2020). 

Why does exercise classification matter?

Given that 74% of US adults are overweight, exercising for fat loss is one among many reasons to exercise. Fat loss of 10% is a realistic goal. Still, improving the other components of fitness: strength, muscular endurance, flexibility/mobility, and cardio will also significantly improve our health.

Only 53% of US adults meet the aerobic guidelines for exercise. However, strength training is essential for the most benefit. Only 20% of the US population is doing sufficient aerobic exercise of 150 minutes per week and strength training 2x per week.

Aerobic exercise will help prevent cardiovascular disease and heart attack as we age. To avoid a loss of independence, frailty, and increased risk of hip fractures, we need to strength train early and often. 

How can you exercise enough to reach the guidelines?

1. Decide on a realistic, specific, and measurable goal that regular exercise helps you achieve. For example, exercise to avoid the history of brittle bone disease in your family, have more energy for your partner or kids, or feel better about your unique body. Decide on a goal that is personal and meaningful to you, then decide on the most minor and most achievable steps you can take towards this goal.

2. Forget achieving a goal that sounds good which you haven't made your own. If you skip deciding your ‘why’ it will be easier to think of excuses down the line when your motivation inevitably drops. 

3. Aim to make exercise a consistent part of your weekly routine. Consistency is key to noticing any results and progress towards your personal goal. A regular habit is essential. "Repeating a behavior in a consistent setting increases automaticity" the more automatic a habit, the easier it is to maintain the habit. A habit of planning reduces common barriers to exercise, which often prevents us from realizing the progress towards the health goals we want. 

4. Use facilitators to reach your exercise goal. A facilitator helps you form your desired habit, the opposite of a barrier such as unprofessional program design. Barriers are also significant, preventing us from completing our desired habits. Examples of facilitators include:

   • Putting your clothes out the night before 

   • Booking your sessions in advance

   • Scheduling into your calendar 

   • Creating a reminder notification on your phone  

   • Exercising with a reliable buddy, such as partner training 

   • Get a personal trainer 

5. Record your exercise journey to note successes, wins, setbacks, and pitfalls to avoid. Suppose we don't plan, organize our workout gear in advance, have a workout plan, or personalize. In that case, this will become a barrier to regular exercise. If you have ever used a journal, you will know how much we forget and let slip that is useful for future situations. A journal for exercise will leave breadcrumbs of success to keep you on track and progressing towards your health goal.  

6. Ask for help when you're feeling stuck, at a plateau, or need support. Social support is especially useful providing an important sense of social inclusion, social support provided by service staff such as personal trainers and accountability. No person is an island, and asking for help is a sign of personal awareness. Help is essential as somebody has experience with the challenge you are currently facing.

   Support will help alleviate some of the stress you're feeling. For example, a personal trainer can help you to not feel alone or boost your morale with some words of advice. Support can come in many forms from your partner, colleague, or expert advice, such as a personal trainer. How social support can work is by reducing our time spent worrying about a problem e.g should I exercise. It can increase our time spent engaging in our desired activity e.g exercise potentially restoring our mental ability in stressful times. The best athletes don't know how to do everything themselves. The best can effectively collaborate and seek guidance when facing a challenge, and your fitness journey is no different. 

"Ask for help, not because you are weak. But because you want to remain strong."

To increase our activity levels and maintain them, the WHO has some practical points to aid your fitness journey to boost consistency and results: 

• Doing some physical activity is better than doing none. Over time, every small amount of activity compounds. Long-term exercise produces a greater ability to fully live life, especially as we age into our 90s! 

• The recommendations of 150 minutes per week may be too much initially, but we can work up to them once we get started. A personal trainer will meet you at your level and help you progress at your own pace. 

• Adults should start by doing small amounts of physical activity and gradually increase frequency and intensity. Applying the fundamental workout principle of progressive overload, as is used at CustomFit, ensures you make consistent progress towards your training goals (Kraemer, 2003). 

The one message to take away today is exercise is medicine. Any small amount done regularly will benefit your health by improving your quality of life. It's never too late to start exercising and live with more quality of your days and quantity through less pain (Such as low back pain), better mood (anti-depressant, anti-anxiety, and mood-enhancing effects), and more energy (cardiorespiratory fitness, muscular strength, body composition). Support is critical to forming a regular exercise routine, avoiding injury, and seriously improving your health. At CustomFit, certified trainers will customize a work plan to your fitness level to help you get more out of exercise and live a happier, healthier life. 

*Disclaimer: Not all exercises, stretches, self-massage techniques, tips, or maneuvers mentioned here are suitable for everyone. Before attempting anything new, take into account your flexibility, strength, and overall health to determine whether or not a particular recommendation is appropriate for you. If you are not able to determine the safety of a recommendation, do not do it without having cleared it first with your physician. This is particularly important if you are overweight, pregnant, nursing, taking regular medications, have injuries, have had a recent surgery, or have any existing medical or health conditions. The exercises and instructions included on this website are not a substitute for medical advice. As with any exercise program, if at any point during your exercise you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. Any injury sustained from proper or improper use of the exercises contained herein is solely the responsibility of the participating individual. Custom Fit SF, its trainers, coaches, staff, partners, and affiliates are not responsible for any injuries that result from participation in the recommendations shown.

Women who are pregnant or possibly pregnant are not advised for a DEXA scan. If you are not able to determine the safety of a DEXA scan, do not do it without having cleared it first with your physician. The suggestions included on this website are not a substitute for medical advice. You are responsible for seeking medical advice and attention as appropriate.

Low Carb Philly Cheesesteak Skillet

Philly Cheesesteak: but make it low carb and from whole foods. It’s all the flavor, PLUS the confidence that you’re eating something that meets your macro goals. This low carb Philly Cheesesteak recipe is keto friendly, low carb and protein rich. It’s also an excellent weeknight meal because it only takes about 20 minutes to throw together. 

How to Serve Low Carb Philly Cheesesteak Skillet

Classic Philly Cheesesteak is served on a hoagie roll or other type of bread that’s typically made from refined flour. Omit the bread, and you’re working with a low-carb version of an old favorite. This recipe is great on its own, but can be served with brown rice or even cauliflower rice to make it a little more filling or to fit a more carbohydrate dense nutrition plan. To switch it up, serve leftovers in corn tortillas.

How to Make a Nutrient Dense Low-Carb Meal

It’s easy to get wrapped up in the numbers when you’re following a lower carbohydrate diet. The truth is, the QUALITY of your diet matters even more than the quantity of macronutrients. I’ve seen so many folks attempting to follow a “low carb” diet that are filling their plates with poor quality processed foods. Here are some things to keep in mind when putting together a low-carbohydrate, nutrient dense meal:

1. Pile on the plants. It’s a given that most plant foods are nutrition powerhouses. To get a balanced array of vitamins, minerals and phytonutrients, eating several servings of vegetables and at least one serving of fruit per day is recommended.

2. Nuts and seeds are your friend. Nuts and seeds are packed with healthy, anti-inflammatory fats, and protein. They’re a great snack or recipe topper that add practically zero carbs to your day.

3. Healthy fats FTW. Try not to target only animal fats when following a lower carbohydrate diet. Incorporating healthy plant-based fats into your daily diet has been linked to a lower risk of all kinds of chronic diseases. Consider swapping butter for olive oil or avocado oil, adding nuts and seeds to dishes and filling your plate with fatty fish.

4. Fiber is a must. It’s true! Women need about 25 grams of fiber per day and men need about 38 grams per day. It can be a challenge to meet this need when eating a low carb diet, so pack in the fibrous veggies along with fiber rich seeds such as chia and ground flax.

5. Color matters. Plants contain different pigments, or phytonutrients, which give them their color. Consuming a variety of different colored plants is linked to higher levels of specific nutrients and health benefits.

6. Boost the benefits with fresh herbs and spices. Herbs and spices are densely packed with antioxidants. They also take recipes to the next level when it comes to flavor and many of them have nutraceutical properties.

7. Go with quality protein: Eggs from pasture raised hens and dairy and meat from pasture raised animals are more nutrient dense. Go for unprocessed meat as much as possible.

More low carb recipes we think you’ll love

Low Carb Avocado Egg Bake

Sriracha Lime Salmon and Miso Almond Broccoli

Instant Pot Korean Short Ribs

No Mayo Tuna Salad

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Low Carb Philly Cheesesteak Skillet

Yield: 4

Author: Marissa Mather

Cook time: 20 MinTotal time: 20 Min

This easy weeknight Low Carb Philly Cheesesteak Skillet is a quick way to get in a more nutrient dense version of an old favorite.

Ingredients

• 1 tbsp avocado oil
• 1 ½ pounds top sirloin, ribeye or skirt steak sliced thinly against the grain
• 8 ounces mushrooms, sliced
• 1 green pepper, sliced
• 1 red pepper, sliced
• 1 large white onion, sliced
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp garlic powder
• ¼ cup water
• 1 cup shredded provolone or mozzarella cheese
• ¼ cup fresh parsley, optional

Instructions

1. Heat oil in a large skillet over medium high heat. Sear steak on both sides, remove and set aside.
2. Turn the heat down to medium and add the mushrooms to the skillet. Cook until all the moisture has evaporated, about 6 minutes.
3. Add peppers, onions, salt, pepper, garlic powder and water. Scrape up any browned bits from the bottom of the pan and cook until the vegetables are starting to soften, about 6-8 minutes.
4. Add steak back into the skillet and cook until heated through.
5. Top everything with cheese and cover the skillet until the cheese is melted.
6. Serve immediately as is or with rice or cauliflower rice

Nutrition Facts

Calories

421.54

Fat (grams)

22.79

Sat. Fat (grams)

8.89

Carbs (grams)

10.26

Fiber (grams)

2.67

Net carbs

7.6

Sugar (grams)

5.01

Protein (grams)

45.98

Sodium (milligrams)

879.02

Cholesterol (grams)

129.28

Nutrition information is generated automatically by an outside source and may not be perfectly accurate.

Top 10 Running Tips for Speed and Endurance

Written by: Christina Lim, NASM-CPT,CES @tinaroni

With a recent study from the Journal of Sports Medicine showing that as many as 56% of runners get injured in a year (that’s over 25 million Americans, or 7.5% of the US population!), it’s more important than ever to make sure that we understand proper running technique, appropriate training methods to improve speed, endurance, and strength, and ways to avoid overuse injuries such as runner’s knee, shin pain, plantar fasciitis, sprains, and blisters. 

The equipment-free activity of running or jogging may appear easy enough. But the truth is, running involves multiplanar forces up to 2.5 times your bodyweight, which is a lot of impact for the body to handle. Daily runs or running several times a week can create a repetitive stress that may challenge the body’s ability to recover, and it may be practical to include some lower impact aerobic activities such as walking, swimming, and cycling.

Nonetheless, for most people, when performed with proper technique and a balanced training program, the benefits of running far outweigh the risks. Regular aerobic exercise supports cardiovascular and metabolic health, as well as a leaner body composition (running can burn more than 3x the calories as walking, for example), and such activity assists in the regulation of healthy hormone and blood sugar levels. Running can also stimulate the production of “happy” hormones, giving you a runner’s “high.” Studies have also shown that regular aerobic exercise improves memory, focus, and concentration, and reduces symptoms of depression and anxiety. Having a strong baseline of aerobic capacity also supports strength training abilities and other athletic endeavors where sustained increased heart rate is essential. 

In this article, we’re going to cover the Top 10 Running Tips. Whether you’re a beginner looking to support heart health and weight loss, or you’re a seasoned marathon runner training for a race, it’s important to keep these 10 things in mind!

Tip #1: Know your running style and weak points

While there isn’t one universal running style that is perfect for everyone, we do know that good running form includes a few key factors, and certain characteristics can greatly increase the chance of injury. Good running form includes a “tall” lifted-chest posture with a slight forward lean, forward gaze, relaxed arms, and engaged core. Most commonly injuries result from over-striding (front foot landing in front of your knee), excessive back arching (back extension), excessive vertical movement or “bounce”, insufficient arm swing, and over-stiffening of muscles in the stance phase (when your heel makes contact with the ground). So how can we be sure we’re maintaining good form and steering clear of bad habits when running?

One way is to check for any imbalances in your body as well as body composition (to see how your lean muscle mass and fat levels match up to age and gender-matched norms). The best way to do this is to get a DEXA scan, which captures dual x-ray absorption data for your whole body during a 6-minute scan. It’s accurate to +/- 1.5% error, and provides fat, muscle, and bone density levels for each body part, allowing you to see any underdeveloped, potentially weaker areas, visceral fat levels (the bad kind of fat that sits around the organs), as well as right and left-side imbalances. Those of us with prior injuries or surgeries may also particularly benefit from this tool. (If you’d like to schedule a DEXA scan today, please sign up here.) 

Another way to get a clear analysis of your running style is to get a gait analysis performed by a physical therapist. They can evaluate your stance and swing phases, as well as your cadence (steps per minute), heel strike, arm swing, and relative core strength, and recommend proper shoes (for an example of shoes designed for running style, check out this Runner’s World article on running shoes for overpronation), as well as help you in designing an appropriate training program (strengthening your weak muscles, for example). According to Brett Lando, physical therapist at Agile PT, “ideally your running form distributes forces evenly across tissue and joints while minimizing excessive movement, for good shock absorption and kinematic efficiency.” (If you’d like to sign up for a gait analysis with Brett, head here.) 

You can also take a photo of yourself running, from the side, and find your z angle, which is the angle created by your hips, stance leg, and ankle. Larger hip angles are often indicative of tight hip flexors, and larger ankle angles may indicate tight calf muscles. 

Tip #2: Strength train for speed, power, economy, and resilience

It’s no secret that stronger runners are faster, efficient, and well-adapted for changes in terrain and slope during runs. They even recover faster. Most notably, the muscles of the legs, glutes, core, and even toes play a large role in force production. And when we strength train, we also reinforce the integrity of tendons, ligaments, and bones in these areas. Strong neuromuscular connections, another benefit of strength training, provide running economy. When we bring all of these components together, we have a body that can readily handle shock absorption and energy transference throughout the body. 

In the upper body, it’s important to address core strength and stability, t-spine and shoulder mobility, activated upper and mid-back muscles for proper posture, and flexible muscles in the chest and diaphragm for unrestricted arm swing movement and breathing. 

Lunges, deadlifts, box jumps, sled pushes, and planks are some of the exercises that are important for runners executing a training program for speed, power, and running economy. Here, we’ll break up some of the types of exercises that are beneficial for runners - this can be used as a starting point for programming.

For strength and neuromuscular coordination

• deadlifts

• squats

• bench press

For core stability

• plank variations

• back hyperextensions

• dead bugs

For dynamic stability and running economy

• pistol squats (single-leg)

• single-leg deadlifts

• lunge variations

For power and explosiveness

• jumps

• swings

• high-knees sprints

For upper body flexibility, mobility, posture, and breathing (for warm-up and recovery)

• hip flexor stretches and dynamic movements

• ankle mobility stretches and dynamic movements

• T-spine twists / dynamic movements

• pec stretches, shoulder mobility exercises

• upper and mid back muscles activation

• diaphragm muscle stretches and activation

Compound movements such as deadlifts and squats also aid in development of core stability, while single-leg exercises (while loaded) assist in flexibility, range of motion (ROM) in joints, and can contribute to longer stride length. 

When designing a training program, it’s important to take into account your relative weaknesses and limitations, and vary the programming enough to keep the body adapting for steady improvement. This article provides some extra tips on planning your training. 

Tip #3: Tabata training or interval training for speed and pace

If you’ve done repeated 400 meter runs or tempo runs, you’re already familiar with this one. Tabata training, or interval training (also popularly called “HIIT”), can assist your development in a few ways. 

First, it can help in progressively increasing the amount of time that you can maintain your race pace by increasing your VO2 max and cardiovascular efficiency. By doing so, it can improve your cadence. This also pushes your body’s ability to quickly process lactic acid build-up in your muscles, increasing both aerobic and anaerobic capacity. 

As your body adapts, this type of training can also help you to increase your overall speed during short intervals. 

Here’s an example of a tabata running workout you can try. 

Tip #4: Running drills for effective warm-up

Warming up the body effectively not only gets you ready to run, but it also helps in injury prevention. A robust full-body warm-up can include stretches, dynamic movements (including mobility work), and foam rolling tight areas. 

Running drills get us moving dynamically while actively recruiting muscles needed during our workout. We loved these running drills in particular - they mimic portions of the gait cycle while opening up and stretching the hips, ankles, and upper body so that every part of the body gets properly ready. 

In colder climates, be sure to give yourself a bit more time for the body to get warm. You might start with a few minutes of jogging to warm the body first before stretching, for example. 

Tip #5: Do easy runs too

Balanced training is essential for success. Going for personal bests every time you go running or fussing about your pace every time can lead to overtraining and fatigue. These challenging, grit-inducing runs are important but it’s also equally important to include comfortable, steady-state runs to allow the body time to adapt and recover. In fact, you can plan your training using the 80-20 rule, where 80% of your workouts are at a slow pace, and 20% are at a medium to fast pace. 

You might wonder where your heart rate needs to be for an easy effort run. Try 180 beats per minute minus your age for a guideline on where to start. In terms of musculoskeletal needs, you can run as slow as you want though, as these runs are designed to engage your slow-twitch muscle fibers, optimize lipid metabolism, reduce cortisol, and support angiogenesis (capillaries forming around muscle fibers). 

Smile. Enjoy these runs. Feeling good affects motivation, and as a result, your body’s response. You may see an improved pace and overall endurance. You might feel more confident when it comes to those challenging runs that test your limits. 

Tip #6: Practice running strides to solidify good form

Strides, which are 20-35 second sprints at what would be your race pace (at approximately 85-95% effort), are a great addition to your warm-up or after an easy run - to dynamically stretch out the legs. It should cover somewhere between 50 and 100 meters on a flat, uninterrupted path or treadmill, with approximately 4 to 8 reps. Strides get us training anaerobically, switching us from slow-twitch fibers (for aerobic running) to fast-twitch muscle fibers. 

They can also help you to work on your running form in short intervals. You can check on your head and neck positioning, torso angle, arm swing, and foot landing, for example. You can also use strides to work on adding speed and getting to a faster pace, without a need for much recovery time compared to high-intensity training workouts. 

If flat, uninterrupted terrain is hard to find, treadmills are a great place to practice strides. There are lots of advanced treadmills out there, but our favorite is the Woodway 4Front treadmills - which has a nearly frictionless, quiet gliding system, measures a whopping 22” x 68”, providing a large surface area to run comfortably, and a belt made up of 60 individual interlocking rubber slats which provides exceptional shock absorption (easier on the joints, connective tissues, and muscles). Like most other treadmills, it also measures distance, time, pace, METs, speed, incline, and heart rate. 

If you’re in San Francisco, fill out this form (you can sign up for open gym access) and come visit us at CustomFit SF to train on one! These are the best of the best, and we’re so excited to have them ready for everyone to use.

Tip #7: Do your long distance runs for endurance

Varying your training sessions provides new stimuli each time, helping you to progress and avoid plateauing. Long distance runs are a great way to teach your body to cover more ground faster. 

When deciding on mileage for a long distance run, you can calculate roughly 20-25% of your intended overall weekly mileage, and aim for this number. For pace, you can aim for 60-90 seconds slower than race pace (or a fast, 85-95% effort pace). 

If you’re a beginner and these guidelines don’t apply, you can start by running for 10 minutes straight before walking, and on another subsequent day push yourself harder and aim for a few minutes more - perhaps 15 minutes - before walking. Eventually maybe you can get to running for 30 minutes continuously. Gradually increasing the time improves your endurance. Alternatively, you can aim for the distance of a 5K race, and subsequently, a 10K race. 

Another method to push your limits for progression is to end each long distance run with a “fast finish”, where you use the last 5-10 minutes to exert at a level 6 or 7 (on a scale of 1 to 10 for perceived exertion). 

If you find the monotony of long distance boring, prepare a fun music playlist or an audiobook. Alternatively, you might prefer trail running!

Tip #8: Sustain relaxed, deep belly breathing as much as possible

Did you know that breathing fast doesn’t allow your body to get rid of all the CO2 in your lungs? 

In addition to making sure that you’re breathing slowly, with long exhales, it’s important to use diaphragmatic, deep belly breathing (as opposed to chest breathing), so you take in the maximum amount of oxygen. 

As you get your breathing stabilized, match your stride to your breath (not the other way around) and consider using rhythmic breathing so that footstrike is coordinated with inhalation and exhalation in a way that has you alternating on your right and left foot at inhalation. This ensures that you are not repeatedly landing on one side of your body with every exhale - when your core is weakest. 

Tip #9: Fuel with carbs and fats for stamina and endurance

Nutrition cannot be overlooked with preparing for running sessions (and workouts in general). Carbs are generally effective for supporting interval training, while fats are known to be the body’s preferred source of energy for endurance runs. If you’re aiming for fat loss, you might also consider using fasted runs to get your body to dip into your fat stores for energy.

Most runners benefit from incorporating 60-65% of total caloric intake on carbohydrates, with sprinters utilizing 70% or more, and endurance runners needing a bit less, as low as 50%. 

For a personalized nutritional plan, feel free to get in touch with us. We have nutritionists and dietitians on staff who may be able to assist you with your meal planning.

Tip #10: Get enough rest and allow ample time for recovery

Post-exercise recovery can be seriously impaired if you do not get enough sleep and take intermittent rest days. Simply put, it’s as important as your workout. Muscular breakdown (normal microtears in muscular tissue) and mental fatigue (training is tough!) is common during training sessions, and the brain and body needs time to recover adequately so it can improve performance. 

Monitor yourself to make sure you are getting enough rest. Changes in energy levels, mood, sleep quality, resting heart rate, body weight - these are all things to be aware of as you go through your training program.

Based on your long-term training program, after 12 weeks of training, it may be appropriate to take one week off from training - to allow further recovery and neuromuscular adaptation. When in doubt, we suggest that you ask a coach or trainer for another opinion on how best to optimize for your progress. 

Conclusion

Whether you’re training for a race or want to incorporate running into your regular exercise routine, it’s important to consider these elements so that you maximize your efforts for your goals while staying injury-free. Perhaps you can use some of these different types of training to challenge yourself in new, fun ways. These tips can also be used as general guidance to creating a customized program. 

If you’d like to schedule a gait analysis with our in-house physical therapist, you can request an appointment here. We also have personal trainers, nutritionists, and registered dietitians on board to help you, so please feel free to use this form to reach out with your specific query. 

About Custom Fit SF

Custom Fit SF is San Francisco’s premier personal training facility, with two studios totaling approximately 4,000 square feet. We’re located at 1844 Market Street. We have complimentary towels, a shower, lockers, air conditioning, great music, easy Muni access, street parking, and an incredible amount of natural light. Our staff is fully vaccinated, and we maintain stringent COVID-19 cleaning protocols for everyone’s safety. We’ve got an arsenal of specialized equipment ready for your personalized program. Come check us out! Fill out the intake form here. 

*Disclaimer: Not all exercises, stretches, self-massage techniques, tips, or maneuvers mentioned here are suitable for everyone. Before attempting anything new, take into account your flexibility, strength, and overall health to determine whether or not a particular recommendation is appropriate for you. If you are not able to determine the safety of a recommendation, do not do it without having cleared it first with your physician. This is particularly important if you are overweight, pregnant, nursing, taking regular medications, have injuries, have had a recent surgery, or have any existing medical or health conditions. The exercises and instructions included on this website are not a substitute for medical advice. As with any exercise program, if at any point during your exercise you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. Any injury sustained from proper or improper use of the exercises contained herein is solely the responsibility of the participating individual. Custom Fit SF, its trainers, coaches, staff, partners, and affiliates are not responsible for any injuries that result from participation in the recommendations shown.

Women who are pregnant or possibly pregnant are not advised for a DEXA scan. If you are not able to determine the safety of a DEXA scan, do not do it without having cleared it first with your physician. The suggestions included on this website are not a substitute for medical advice. You are responsible for seeking medical advice and attention as appropriate.

Top 10 Tips For Losing Body Fat and Increasing Muscle Mass

Written by: Christina Lim, NASM-CPT,CES @tinaroni

Losing body fat and increasing muscle mass is about more than eating less and moving more. It’s easy to overdo the diet and the exercise if you don’t know where you need to be. If you’ve tried a fad diet or two, or have lost weight successfully only to gain it back, then you know there is no quick fix, no simple one-size-fits-all approach, and that a hard-won lean body can be difficult to maintain. 

Perhaps you’ve become skeptical when a new weight loss tactic is marketed as an easy solution to ‘shed the pounds fast and keep it off forever’. (In fact, we’re now learning that a lot of those rapid weight loss methods may be dangerous for your health.) Maybe you did incorporate some healthy lifestyle habits, though, and you’d like to have another go at it, and aim for more longevity. 

Trimming excess body fat and adding lean mass can be challenging. It requires consistency and several lifestyle changes over weeks and months, which can be well beyond a period of black-or-white rules and mere willpower. 

But it shouldn’t require suffering day-in and day-out. You don’t need to starve. You don’t need to choke on apple cider vinegar. You don’t need to eat grapefruit or raw food or switch to a liquid diet for the rest of your life. 

Here are our Top 10 tips for losing body fat and increasing muscle mass.

Tip 1: Take measurements

In order to track your progress, it’s important to first have a baseline for comparison. Measuring your body fat, lean body mass, and resting metabolic rate (RMR), using CustomFit SF’s in-house DEXA scanner, as well as taking body circumference measurements (this can easily be done with a tape measure) can help you see clearly how the numbers change over time, where the changes are occurring, and whether any variables - such as nutrition, rest, and exercise - need adjustment. 

The DEXA body composition scan also differentiates between fat types: subcutaneous fat (which acts as stored energy) and visceral adipose tissue (VAT) -- which is a pathogenic fat that can contribute to heart disease, hypertension, and cholesterol abnormalities. VAT is, however, more easily converted to fatty acids and reduced by healthy diet and regular exercise than subcutaneous fat on hips or thighs, according to a study done by Harvard Health.  

For circumference measurements, we recommend the following areas (with separate measurements for left and right sides): neck, upper arm (at the widest portion), bicep (midpoint between elbow and shoulder), chest (widest part), waist (narrowest part), hip (widest part, over the fullest part of the butt), upper thigh (widest portion), mid-thigh (midpoint between lowest part of glute and back of knee), calf (widest part). 

Note: We recommend that you do not rely on a body weight scale alone as a tool for progress tracking as it does not distinguish body fat, lean body mass, undigested food, or water weight, nor does it show you exactly where the weight changes are occurring. It can even seem like you’re not losing body fat when indeed you are! For example, if you add muscle mass, but lose body fat, the scale may show the same number -- or more! -- because muscle weighs more than fat (it’s more dense though, so you could look more trim in the mirror). 

Tip 2: Eat slowly

Thanks to several recent studies we now know that rushed eating contributes significantly to weight gain. Those who habitually eat fast are 115% more likely to be obese than slow eaters. The problem is that eating quickly doesn’t give your brain enough time to register that you’re feeling full and send out the proper hormone signals to stop hunger. This causes you to overeat and feel “stuffed”. Taking time to eat more slowly not only decreases your caloric intake, but also aids in digestion and nutrient absorption. Mindful eating without distractions such as a television or computer can also help you to take your time in enjoying your food!

Tip 3: Do your cardio on most days

Between thirty and sixty minutes of aerobic activity on most days of the week can assist in increasing caloric burn so you can achieve the caloric deficit necessary for fat loss. It is also important to have a strong baseline of aerobic capability in order to strength train well, which is highly recommended as part of a weight loss training program. After a strength training session, twenty minutes of steady-state or HIIT cardio may suffice to boost fat loss as glycogen stores would likely already be depleted. Regular aerobic exercise not only boosts metabolism, it keeps the heart healthy and supports better quality sleep, stress reduction, and brain function. 

Located on Market Street in downtown San Francisco, CustomFit SF is a fully-equipped state-of-the-art gym, with varied cardio equipment that you can use for your daily training. Come visit us today!

Tip 4: Sleep better

According to the CDC, 35% of Americans get fewer than seven hours of sleep each night, which is considered an inadequate amount for general health and well-being. Inadequate sleep is linked with weight gain (41% increased obesity risk) and higher BMI in adults. It also can increase your RMR, appetite and daily caloric intake, as well as daytime fatigue -- making it difficult to exercise regularly, as Healthline reports.

How much sleep is necessary to support weight loss? The National Sleep Foundation recommends between seven and nine hours per night for healthy adults. If you’re having difficulty getting to bed a little bit earlier, you might try limiting your light exposure (including blue light on cell phones, laptops, and television screens) in the few hours closest to bedtime, making sure you get your exercise in, eating more than 3 hours before bedtime, or taking a hot bath or shower.

What’s more, sleep is absolutely essential for recovery from strength training. When you train with weights, you create small tears in tissue and muscle fibers. During sleep, your body releases growth hormone, allowing these tears to be repaired, and new cells to be made, making you stronger. 

Tip 5: Strength train
Strength training, or resistance training, whether it’s using free weights, machines, cables, or bands, not only contributes to gains in muscle mass and bone density, it also helps torch body fat! It does this by raising your metabolic rate for up to 48 hours post-workout, thanks to its greater oxygen requirements during and post-workout (we call this the excess post-exercise oxygen consumption or EPOC effect). 

Want to maximize the benefits of weight training, or don’t know where to start? If it’s possible within your budget, we highly recommend hiring a personal trainer or coach (hit us up here), so they can make sure you are safely completing the best exercise programs for your goals. They will be able to write exercise programs for you and teach you everything you need to know about executing them. They are also a consistent source of motivation, an accountability partner, and resource for you if you have questions along the way. 

Tip 6: Cut alcohol

Just as snacking too much can get in the way of you staying in a caloric deficit and trimming body fat, cutting alcohol can as well -- by slowing down the process by which your body loses body fat. At the end of the day, it comes down to efficiency. You are working hard to make long-lasting lifestyle changes so that you can get to a leaner, toned body -- one that you can keep for a while -- so why jeopardize it by having too many drinks throughout the week? If you’re stressed out and using alcohol as a solution, perhaps it’s worth considering changing this habit and using a behavior that is more health-promoting as your coping mechanism -- such as meditation, taking a walk, reading a book, or exercise.

Tip 7: Increase intake of fruits, vegetables, fiber, and protein

If the goal is to eat less so that the body uses your fat stores for energy, it’s easy to buy into the idea of highly restrictive eating, including cutting out entire food groups, drinking liquids only, or using sub-1000-calorie meal replacement programs. We’ve seen fad diets turn into crash diets for many people. Maybe you’ve experienced some weight yo-yo-ing yourself.

The truth is, you don’t need to starve in order to be in a caloric deficit. Eating whole foods is extremely helpful here. Of course, it’s of major importance when it comes to eating nutritiously, but it’s also hugely beneficial in maintaining healthy hormone levels and gut microbiome, as well as gastrointestinal wellness, and, importantly, it leaves you feeling more full -- without the extra calories that snacks, sugar, sodas, and packaged foods contain (and the inflammation the ingredients in these foods bring!).

If you’re looking to add muscle mass, it’s vital that you consume enough protein each day to support the muscle repair process. The National Academy for Sports Medicine recommends a protein intake of 1.6-2.0 grams per kilogram of bodyweight each day for strength, power, and muscle gains. 

Tip 8: Eliminate sugar

Reduce and completely eliminate added sugars from your diet if possible (these are different from naturally-occurring sugars, such as those found in fruit). These “simple carbs” wreak havoc on your energy system, causing crashes and inflammation, and increase your chances for high blood pressure and heart disease. 

We recommend you read food package labels to ensure there are no added sugars (honey, maple syrup, cane sugar, fruit juice concentrates, molasses, agave, sucrose, dextrose, maltose -- these are all sugars!), and choose unsweetened options when possible.

Tip 9: Portion control your meals

Calories that go in do need to be measured to stay below your maximum for fat loss. The food scale will always be most accurate, and when you’re doing the cooking, the calculations will be most accurate (it can be very difficult to measure restaurant-cooked or delivered food). If you are opting for a more friction-less method for measuring serving size as you prep your meals, you can use the “hand” method (palm-sized protein, fist-sized veggie serving, thumb-sized fats, and cupped-hand of carbs, with double the quantity for men). 

It’s also supremely important to know how many calories you should be eating, and the ideal macronutrient breakdown that supports fat loss and muscle gain (or for whatever your goals are). These requirements are best calculated using your RMR (or BMR, basal metabolic rate -- these two are interchangeable). The Harris-Benedict formula is often used for this.

If you’d like assistance in determining the ideal caloric intake and macronutrient breakdown for you, feel free to contact us so you can speak with our in-house nutritionists and dietitians who are happy to help.

Tip 10: Practice gratitude

Your mindset as you go through these lifestyle changes can determine whether you are able to maintain these habits for the long-term. How is your mental and emotional state on most days? Are your food habits affected by your state, and can these be improved? If food is regularly being used to address stress or negative emotions, it’s important to examine the deeper issues that exist and choose healthier solutions as the appropriate responding behavior to avoid forming bad habits that can sabotage you (for example, journaling or calling a friend when distressed instead of eating a chocolate bar or having a drink). Consider ways to decrease stressors and/or ways to release stress in your day-to-day routine.

Having a gratitude practice is one way to get started with raising awareness of your emotional state and grounding yourself with a positive perspective (which, in turn, can affect how you do everything you need to do for the rest of the day). To do this, as soon as you wake up each day, start by journaling or saying out loud three things you are grateful for. They can be anything -- big or small. Commit to doing this for thirty days, and take notice of any changes in your thought patterns, behaviors, or habits.

Whether you are focused on your physique, strength, endurance, athleticism, or energy levels, it can help to become educated on various ways to optimize your habits, nutrition, sleep, stress management, and exercise routine to achieve your goals. There isn’t a one-size-fits-all approach that works when cutting body fat or working on muscle gains, but this article is designed to provide some high-level tips that can guide you as far as nutrition, exercise, and mindset. Every person has a different starting point, however, so if you feel you need help, we suggest you speak with a trained professional.

If you want to schedule a DEXA scan, speak with a nutritionist or dietitian to figure out your caloric needs, or consult a personal trainer or coach on your exercise program, feel free to reach out using our Contact Form and the team at Custom Fit SF will set you up with someone who can help! 

About Custom Fit SF

Custom Fit SF is San Francisco’s premier personal training facility, with two studios totaling approximately 4,000 square feet. We’re located at 1844 Market Street. We have complimentary towels, a shower, lockers, air conditioning, great music, easy Muni access, street parking, and an incredible amount of natural light. Our staff is fully vaccinated, and we maintain stringent COVID-19 cleaning protocols for everyone’s safety. We’ve got an arsenal of specialized equipment ready for your personalized program. Come check us out! Fill out the intake form here. 

*Disclaimer: Women who are pregnant or possibly pregnant are not advised for a DXA scan. If you are not able to determine the safety of a DXA scan, do not do it without having cleared it first with your physician. The suggestions included on this website are not a substitute for medical advice. You are responsible for seeking medical advice and attention as appropriate.