Getting fit Tips for easing back into shape after the holidays

As I settle in to 2002, visions of mashed potatoes and warm apple pie are already beginning to fade like the desiccated needles on a worn out Christmas tree. Unfortunately, the calories I acquired enjoying the fare are obstinate suckers, considerably more steadfast than my remembrances of the foods from whence they came. Without being invited, they seem to have made a permanent home for themselves on some of my least favorite parts of my body.

Like last New Year’s Eve, and the New Year’s before, on Monday night when the clock struck 12 I promised myself that, along with cleaning my closet and calling my mother, I would visit the gym on a regular basis – that means at least three times a week.

According to Matt Dawson from Empire Gym in Hoboken, I’m not the only person with the I-vow-to-visit-the-gym-more-often New Year’s resolution.

"January is second to August in terms of membership sales," Dawson said recently. "And it is noticeably more crowded than December."

For first time gym goers, Dawson recommends meeting with a personal trainer for two reasons. "The first reason is that the trainer can analyze the diet that you have and see how to figure out what kind of goals you’re trying to achieve," he explained, with the enthusiasm of someone who is already in tip-top shape. "All of the trainers we have are also dieticians. You definitely have to get to the gym, but it has to be a combo of the two – diet and exercise. The second reason [to meet with a trainer] is to learn how to use the equipment."

With that, Dawson introduced me to Richie Smyth, a professional bodybuilder who has been training Empire Gym members for the past five years.

Upon first glance, Smyth’s brawn is intimidating – he’s more sculpted than da Vinici’s David. But as he explained his regime, it became clear that he is probably a patient and generous teacher.

When he meets a client, the first thing Smyth does is to discuss nutrition and diet.
"Diet is 80 percent of what you’re going to look like," he explained. "If you’re diet is poor, your success will be limited. I call it the fitness triangle. Diet is at the top of the triangle, cardio is to the left and weight training is to the right."

A person’s diet depends on his or her health needs and metabolism, explained Smyth. However, he encourages people with a clean bill of health to eat low glycemic carbohydrates like yams and potatoes instead of pasta. He also encourages his trainees to take a vitamin supplement.

When it comes to actual exercise, Smyth favors a combination of cardiovascular workouts and weight training.

Smyth also recommends diversifying your cardiovascular workout to reach your maximum heart rate so you can burn calories more effectively.
"If I have a client who always does the treadmill, and then I put them on the revolving staircase, their heart rate will shoot right up and they will burn more calories," he explained.

For the most part, Smyth spends the bulk of his time with clients working on weight training.

"A lot of people can do cardio on their own," he said. "So they spend their time with me working on learning about the machines and the proper techniques. I do have clients who want to burn calories, so I do a weight and cardio workout."

As with most things in life, according to Smyth, "success depends on dedication."

"I’ve had people who in 13 weeks have totally changed their body," he said. "They can lose 25 pounds and six or seven percent body fat. We call it the Thirteen Week Challenge, and if they succeed we hang their picture on the bulletin board. It really motivates people." q

Caption:

DAWSON’ DIET – Matt Dawson, an Empire Gym employee who, despite having enjoyed the holidays like the rest of us, is in tip-top shape, insists that fitness depends on a combination of diet and exercise.

Side bar:

Five ways to lose weight without going to the gym

Sex

Having sexual relations is the most obvious and entertaining way to lose weight without visiting the gym. And remember: the more rowdy the relations are, the more calories you’ll burn. According to the Health Status web site’s calorie counter, a 110-pound person will lose 70 calories during 20 minutes of sex. That’s 3.5 calories per minute, which is all some of us get.

Babysitting

Anyone who’s earned eight dollars an hour chasing after someone else’s bratty kids knows there’s nothing like chasing after some one else’s bratty kids to get your heart rate going. And remember: the brattier their kid, the more calories you’ll burn.

Pick a fight

If you don’t have any bratty kids to take care of, another optimum way to raise your heart rate is to pick a fight. F.Y.I.: Mothers, sisters, boyfriends and sloppy roommates always make excellent combatants.

Clean the closet

Straightening up the closet can not only give you piece of mind, but can will also firm you buns. Bending and lifting and hauling will undoubtedly help you shed some of the unwanted holiday pounds. If you’ve got some nice duds to get rid of, take them to the Salvation Army on Erie Street in Jersey City, near the Lincoln Tunnel entrance.

Do a little dance

Like sex, dancing is a fun and entertaining way to sneak some aerobic activity into your life without making a visit to the gym.

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