The Importance of Listening to Your Body: In the Down Time

The three components of physical fitness are exercise, proper nutrition, and rest. Yet how many people do you see haunt the gym—day in and day out—without any rest? This is one of the biggest flaws of most workout programs. Remember, you don’t build muscle in the gym. You build muscle when you’re at rest.

If your goal is more LBM, then it’s really important you get adequate sleep each night. If you had a “big weekend” or were up really late the night before, you may not be able to push yourself in the gym as hard as you normally do. In these cases, take an extra day off, get some quality nutrition (I highly recommend adding whey protein to your diet), and take a day of extra rest before you head back into the gym. My partner and I make a priority of getting at least eight hours of sleep at night, and if we don’t—we can really feel the difference in our workouts the next day!

If you’re a rebel and decide to workout anyway, be especially aware of how hydrated you are. Most of us don’t drink enough water. A good rule of thumb is to take your bodyweight and divide it in half. For example, I weigh about 230 pounds, so I need to drink 115 ounces of water every day. This equates to 14 eight-ounce glasses.

The Importance of Listening to Your Body: When You're Hungry

During the past two years working as a fitness trainer, I’ve learned first hand the importance of listening to your body. After all, when something’s wrong, our bodies are usually pretty good at letting us know. Tuning into the body’s signals is especially important because overtraining is a particular risk. In the days ahead, I will address some of the ways to tune in to your body's warning signals.

When You’re Hungry. There’s no science backing up what I’m about to tell you, but I believe it to be true. Your body is very good at telling you what you should eat. Think about it this way: If you have digestive issues, you may need to consume more fiber or drink more water. If you’re addicted to sugar, your body will let you know by taking you on the “glycemic roller coaster ride.” If you’re hung over, your body is sending you a clear message about the amount of alcohol you consumed. If you work hard in the gym, then you should reward yourself by eating clean, healthy foods that you can feel good about. For myself, I eat a very clean diet on weekdays, and on weekends I relax a little. This allows me to look forward to the weekend if I have kept a good diet throughout the week.

I’ve also found that by eating “cleanly,” that I’ve begun to crave healthier foods. Take advantage of all the delicious and fresh produce that the summer months afford us. A good way to ensure that you are getting a wide variety of vitamins and minerals is to vary the colors of the fruits and vegetables you’re eating. The more variety, the more vitamins you’ll be consuming.

Can I Modify the South Beach Diet?

Regarding the South Beach diet, I did Barry's Boot Camp around the same time I started South Beach and cutting out carbs while doing cardio really wore me out - I had no energy! Any modification suggestions? —Natalie, Los Angeles

Great question, Natalie! Bear with me for a second while I help explain the science behind why you felt tired.

The reason you feel tired in the beginning on the South Beach (or Atkin's diet) is because your body is adjusting from using sugar TO stored fat for its energy. In order for your body to use its fat stores, it first has to convert the fat to something called "ketones." This process of conversion is also known by doctors and South Beachers as being in "ketosis." Basically, ketosis means that your body is now using fat as energy because there's no free sugar available.

The first few days in ketosis can make you feel grouchy, crabby, sluggish, low energy, and you might have bad breath. Generally this subsides after the first few days and your body adjusts to its new energy source. Some studies suggest that the brain actually prefers ketones to sugar for energy. Many people in ketosis report feeling more balanced, calm, and alert. Perhaps this is due to the stable blood sugar levels, but we really do not know.

I wouldn't modify the diet initially. In fact, I recommend following the diet to the letter for the first two weeks. There are enough "good carbs" included in the South Beach "induction" phase to keep some glucose in your system. Remember, making changes to your metabolism takes time and so you may not feel an overnight improvement, but over the course of several days and weeks you should adjust.

I'd also strongly recommend that you work with a nutritionist familiar with low glycemic diets, which is what the SB diet is, or a doctor who can customize the diet along with making any supplementation recommendations. You should also make sure you clear all of this with your doctor. It's important to monitor your blood work regularly to check your blood glucose levels, triglycerides, thyroid function, and other indicators when you begin a diet or fitness program. A doctor can be a real ally in your weight loss adventure!

Gym Etiquette 101: The REAL Deal

Every week, I field dozens of questions from real people in the trenches of fitness—working out in gyms, parks, and health clubs. Yet, one of the top reasons why people don't join a gym (or hire a trainer) is because of their fear of judgment or intimidation. The gym environment also thrusts upon us all sorts of awkward social interactions. So today, I'll demystify some of these weird situations so you'll feel more comfortable in the gym.

WHAT TO DO WHEN....

AN ANNOYING, NAKED STRANGER STARTS TALKING TO YOU IN THE LOCKER ROOM
Unless you know the person, it's impolite for them to be in your personal space while in the locker room. Politely ask them to step away into a zone where you feel more comfortable. If they persist in talking to you and you don't want to talk to them, brevity is key. Replying with short answers indicates your disinterest in extending a conversation. Better yet, try a blank stare. If they persist, a polite, "I'm sorry, but I need to get going" is an appropriate response.

THAT GUY DOESN'T WIPE HIS SWEAT OFF THE EQUIPMENT.
If you're feeling especially confident, approach the individual and kindly point out that they might have missed a spot on their equipment. Assuming they "forgot" to wipe it off, instead of assuming that they left it there on purpose, will go a long way. If you don't feel comfortable asking them, ask gym staff to handle it. It is ultimately the responsibility of the facility to ensure that the equipment is clean.

SOMEONE WON'T SHARE THE EQUIPMENT.
Most clubs recommend a 30-minute limit on cardio equipment. Often if all the machines are full, a small line will form nearby for the next piece of available equipment. If your gym has a time limit on the cardio equipment, and someone is extending their stay, then you should ask a manager to handle it. A manager asking the patron to get off the machine and observe the time limit will go a lot further in the long run than if you approach them to get off the machine. If someone is on a weight machine that you're looking to use, ask them how many sets are remaining. If they reply with three or more, ask them politely if you can "work in" for a couple of sets. To be a good "work in buddy" you should first observe the weight they're lifting and make sure you set it back to that weight before you return the equipment to them.

THE GUY WHO WEARS SUNGLASSES.
I'll admit, I think this is annoying. But some people swear by wearing sunglasses in the gym because they say "it helps them stay focused and concentrate." I don't recommend wearing sunglasses in the gym, and I think it's more embarrassing for the person doing it, but on this particular item I don't think it's advisable to comment.

THE PERSON WHO WEARS IMPOSSIBLY SMALL OR TIGHT CLOTHES
This is really a fashion question. In my opinion, workout clothes need to be breathable (or wicking) in order to keep you from overheating. For some sports, spandex and lycra are helpful to prevent chafing from repetitive movements (e.g., in cycling or spinning). A few folks, however, think the gym is both their own little fashion show and runway. I've seen a resurgence in denim (yes, blue jeans) tiny (nearly see through) short shorts, wrestling singlets, and in Hollywood, even a guy being led around on a dog-collar. As with the sunglasses, however, none of these fashion choices really intrudes upon your personal safetly. Unless someone's attire is patently inapppropriately revealing, just try not to stare. (And read the next question)

THAT PERSON KEEPS STARING AT YOU.
A friend of mine used to say that when he was younger, people would stare at him in the gym to the point where he developed a complex. He feared that "something was seriously wrong" and he didn't understand why they were looking at him. Today, he has a healthier sense of self esteem and realizes he's simply a handsome man who others enjoy watching for inspiration in the gym. When someone is boring a hole through me, I often find it helpful to acknowledge them by smiling politely, which seems to discharge the energy. If they persist by staring, I sometimes approach them and say: "I noticed you watching me during my workout, which I am finding somewhat distracting. I hope you don't mind if I ask you to direct your attention elsewhere." Personally, I think most people stare in the gym because they are either interested in watching how you work out, or they're interested in your physique. Both of these reasons should be flattering.

SOMEONE DOESN'T RE-RACK THEIR WEIGHTS.
It's not uncommon to leave large weight plates on a piece of equipment (like the bench press) but, any gym worth its salt should have enough staff on the floor to keep the place from becoming a weight wasteland. The best way to keep this from happening is by setting a good example. Take pride in always replacing the weights on the rack where they belong and other people will follow your example.

SOMEONE HAS AWFUL FORM
If you notice someone doing an exercise with hideous form, and they are inadvertently endangering your safety, then you must say something. But if they're being sloppy, it's NOT your responsibility to correct their form. If you're just being helpful and conscientious because you're sincerely concerned about the persons' safety and well being, then alert one of the certified trainers on the gym floor and allow them the opportunity to provide proper instruction. Most trainers will value this opportunity as it may allow them to pick up a new client!