Is It Okay To Be Fat?

--Debut post from Priority Fitness Co-Founder, Chris Maiurro--

Recently, ABC hosted a controversial program called Face Off; a news "debate" (and I use this word lightly) about the issue of weight in America. This, in addition to fervor created by famous directors (Kevin Smith) buying dual seats on flights, Jaimie Oliver's Food Revolution, The Biggest Loser, our constant obsession with fad dieting, and the now obvious health effects that over weight Americans are experiencing makes this an idea worth considering: is it okay to be fat?

The show, which I encourage you to see for yourself (ABC News), is not exactly the best forum in which to discuss such a serious matter. The panel consists of four oppositional participants with a moderator, and in typical TV fashion the discussion deteriorates rather quickly into "clucking". A strong debate would have had more point/counter-point opportunities, and panelists with better credentials than "plus-sized super model", but they all had personal experiences with weight related issues and in all seriousness that does count for a lot. There is an actual doctor in the audience that they call on occasionally to clear up some facts. He is Dr. Richard Besser (former acting director of the Center for Disease Control - so I figure he knows a thing or two) and it's sort of fun to watch him correct the ignorance of those on stage. That being said, this post is not necessarily a critique for ABC's producers, so on to the real matters. The show does manage to touch on some of the highlights of the controversy: health, insurance costs, and personal and societal value of the fit person vs. the overweight person.

I can say, from a less strict "fitness" perspective (we are trainers, but humans also after all) that it is not a question of "okay". When a client comes to us with a goal we help them understand what is necessary to reach that objective and point out to them that their notion of a goal may be limited by their current circumstance. We take all that information and formulate a plan always with the understanding that they are the one's steering the ship..."okay" is not a factor. Our clients are almost always adults. They can do what they please. If they feel fine, physically, carrying extra body weight in the form of fat, if they aren't troubled by the potential increase in risk factors related to weight, if their personal ambitions don't extend to fitting into a certain size jeans, who are any of us to say otherwise?

However, as trainers our ultimate goal for our clients physiologically speaking, ignoring all the other pieces to the puzzle (the client's own self worth, their relationship to food, their partner's opinion, and the worst...their mother's opinion) is to make them as lean and muscular as possible. A lean, Muscular body is one that performs well, isn't limited in what it can do, and is resistant to disease and deterioration compared, on average, to a fat body (every case is different, but the statistics bear this out).

So the question then is, what isn't okay? This is one that can't be addressed without heaps of personal opinion, but as this is a blog and not a UN doctrine, I suppose I will hazard a response: If you are hurting those around you because of your weight by, for example, dying early and depriving them of that time with you, by creating an environment where they are encouraged to also over eat and not exercise (parent/child, romantic partnership, etc.), or by taking advantage of an already out of control and stressed health care system because of your weight- I would say that these circumstances are not okay. If you are starving yourself to fit into a size 2 or comfort eating because you never will, neither of those things are okay. If you are participating in over consumption on any level (food, land, personal wealth, fossil fuels, or resources of any kind) that is not okay.

We all have different sized and shaped bodies. They all have the potential to be fit and strong and beautiful....and guaranteed they will all look different. Isn't that a good thing?

Thanks for reading the rant.

Oh, and one other thing that isn't okay....if you are a multinational food conglomerate hell bent on profit at any cost, even the lives of the American Public, to the point that you will over process and corn syrup infuse anything and everything, then that also is not okay.

And one more thing: even though I shouted him out in the beginning, I adore Kevin Smith and think he is one of the best film makers/ comic writers ever (especially to come out of Jersey...hey I'm from there too)

The Cross-training Rationale, For You....

Yes, we all agree that even the term "Cross-training" sounds cool. Well, maybe that's just me, but that shouldn't discredit its vitality towards a balanced work out routine. Cross-training is defined as training in different ways to improve overall performance. It takes advantage of the particular effectiveness of each training method, while at the same time attempting to neglect the shortcomings of that method by combining it with other methods that address its weaknesses.

For the individual who seeks an increased rate of metabolism, reduction in body fat, increased strength and endurance, cross-training may very well be the training style for you. In order to cross-train, you have to workout in a variety of activities that require the body to be conditioned both aerobically and anaerobically. In other words, if you are just doing cardio or if you are just training anaerobically, you aren't cross-training. If you were compelled to run one day, lift weights another day, sprint the day after that, and then swim or bike later in the week, you would absolutely be cross-training!

Before I go in depth about the body's response to cross-training, let's first understand how the body responds to consistent exercise that doesn't vary in activity. For example, a jogger who's only exercise is jogging has a goal of losing body fat and increasing muscle. If this person goes out for a 45 min run 4 times a week, eats perfect, and even gradually gets faster, do you think he/she will reach their goal? I'll answer it for you... the answer is NO. The problem with just relying on running is the inevitable loss of Lean Body Mass. Yes, even though Body Fat will decrease, so will LBM. Unfortunately for this instance, the more LBM the body has, the faster the rate of metabolism (or BMR). So, not only will this person lose muscle, they obviously won't gain muscle as well. This can be dangerous if there is a break or decrease in physical activity because the "acquired" lack of muscle will result in a daily caloric requirement that is fairly low. So, if this person doesn't track their diet like a hawk, fat will probably be gained due to over eating.

This scenario also works vice-versa for a person who doesn't do any cardio, only lifts weights, wants to gain muscle, and also has a goal to drop a whole lot of body fat. Since anaerobic training primarily breaks down carbohydrates (not fat) for energy, this person is already in a disadvantage to burn fat. The second disadvantage is that in order to gain muscle, your body has to take in more calories than it burns per day (also called a positive calorie diet). In order to lose fat, your body has to take in less calories than it burns per day (negative calorie diet). Well, if you can't burn fat for energy because you aren't engaging in aerobic activity (aka fat burning exercise), you're going to have a problem! Now, some may ask what if you take in less calories than you burn per day and only engage in anaerobic activity (resistance training)? Great question! This can put you into a state of catabolism where you will be breaking down LBM for energy in order to build LBM, a vicious cycle.....

So, what are the benefits of cross-training, you ask? Another great question! Thank you. Cross-training allows your body to burn fat some days, gain muscle other days, and then go crazy and do both if you engage in interval training. The benefits of cross-training also prevent your body from the notorious plateau. Maintaining consistency in different exercises, movements, frequencies, and intensities will always give the body reasons to strengthen different muscles, adapt to different movements, and keep working in progress. Not working with OUT progress. Cross training allows you to strengthen your heart in two ways. Aerobically, you will be able to increase the size of the heart. Anaerobically, you will be able to strengthen the muscle walls of the heart. This will result in a lower resting heart rate, lower blood pressure, higher VO2 max and more!!

If you aren't training for a marathon, power lifting competition, or any other specific sport, try cross-training. Mix it up! Do cardio one day, go for some plyo's another day, and hit the bike for hills and sprints later in the week!

An example of a cross-training week:

Monday- Run 60 min

Tuesday- Weight Training 55 min

Wednesday- Rest

Thursday- Swim 45 min

Friday- Plyometrics and sprints 45 min

Saturday- Pick a sport

Sunday- Rest

Understand Your Fat!

Fat is a very interesting nutrient. It's amazing how we have been taught to avoid it at all costs. Even when you turn on the TV, you are bombarded by commercials that equate fat to the plague.

Fat, like all other nutrients, has a very important role in a balanced diet. Unfortunately, a diet that is high in fat can lead to severe health complications which result in death. This is scary, and should not be touched upon lightly. The over consumption of fat in America is an epidemic, except that consuming fat is voluntary and easily moderated with the proper knowledge.

Fat is vital for a number of reasons, such as: our cell walls require fat , our organs use fat as a cushion from impact, fat is used to insulate ourselves from the cold, and much more. In reference to physical activity, fat is used for long term energy. A great comparison for the use of fat is like that between two runners. One runner is a sprinter and the other runs marathons. A sprinter engages in anaerobic activity, which does not require oxygen intake. Conversely, a marathon runner engages in aerobic activity, which requires oxygen intake. Since the utilization of fat requires oxygen, and the utilization of carbohydrates does not require oxygen, the marathon runner uses fat for energy. On the other hand, a sprinter uses a stored form of carbohydrates called glycogen, which does not require oxygen. If you think about it, a sprinter can literally sprint a 20-yard dash and hold his/her breath. Although I would not recommend it, it's true. A marathoner on the other hand can absolutely not run a marathon and hold his/her breath. Since carbohydrate stores only last about 45-50 min during physical activity, fat becomes the main source of energy.

Fat also slows down the metabolic absorption of nutrients. In other words, if you eat a lot of fat, your body will take a longer time to absorb nutrients when compared to not eating a lot of fat. This issue can complicate pre and especially post workout meals. A high fat meal before a typical gym workout is not recommended because your body will not have enough time to metabolize it all. Your body will benefit from a pre-workout meal that is high in complex carbohydrates and moderate in protein around 2 hours before exercise.

High fat meals as a form of post-workout nutrition are not beneficial because your body is starving for quick acting simple sugars to replenish glycogen stores and for protein to rebuild muscle that has just been broken down. Eating a lot of fat after a workout will compromise the absorption of vital carbohydrates and protein.

Fat (and I mean healthy unsaturated fat) is best to eat in the middle of the day or at least a meal before or after a pre/post workout meal. Use fat to your advantage! It's very filling and keeps us satiated. Having fat (such as peanut butter) during a mid-meal snack is awesome because you don't have to eat a lot of it and it will keep you full until your next meal. Just be aware that it is difficult to regulate fat intake and it is over twice as hard to burn than carbohydrates or protein!

KFC Cares About You!

Well, not really. In fact, KFC really doesn't care about you. Replace bread with two pieces of deep fried "chicken" (I use quotations because the chickens used have been artificially raised), two pieces of bacon, and two slices of cheese and shove that bad boy in your mouth. You will have just ingested 540 calories, 32 g of fat, half of your daily limit of saturated fat, 0.5 g of transfat (the only KFC wrap/sandwich containing transfat) and food from three different animals! The definition of food is: Material, usually of plant or animal origin, that contains or consists of essential body nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals, and is ingested and assimilated by an organism to produce energy, stimulate growth, and maintain life.

KFC Shenanigans

In response to the definition of food, is it questionable that this "sandwich" helps to "maintain life"? If you ate this sandwich once per day, do you think your body is going to maintain itself? Or will your body suffer the consequences of eating high fat, artificial food? The documentary Super Size Me (where a person aspires to only eat McDonalds food for every meal of the day), shows how standard fast food literally breaks the body down. The food was so toxic that a month long experiment of only eating fast food couldn't even be finished due to acquired health complications.


Most people know that a Big Mac is bad for you. But this new sandwich crosses the line. It's desire to standout and be accepted as a meal is just plain offensive. Fast food corporations constantly devalue the definition of "food". Unfortunately, fast food is promoted as "fun", "easy" and "happy" (can't forget about the happy meal). In reality however, eating this fast food will not only make us unhappy in the long run, but will compromise our physical well being. The causes of Heart Disease have already been proven. This is scary because there are people in this world who are gullible, hungry and will absolutely eat anything that is cheap and marketed as acceptable (let alone appetizing).


For all of us who have the option (and knowledge) of choosing healthy food to eat, let us not take this privilege for granted. Eat foods that are local, fresh, and beneficial to the body. Do it for yourselves and for the people around you. Everyone's actions can go a long way.

It's Time To Question Your Diet

A buddy/fellow trainer sent me this link. It raised a lot of questions about life as a vegan, carnivore, and omnivore. As a (currently experimenting) vegan, it made me think differently about how I view my nutritional intake.

This clip really caught my attention because this person raises specific points in a calm, organized, and effective way. It's a treat to see somebody raise controversial issues without yelling and ranting. I sincerely urge you to watch this youtube clip for the next couple of minutes and share with everyone what you think. It will be extremely interesting to see all of your views on this topic.

Thanks and enjoy!!

Back Yourself Up With Some Workouts!

The key to transitioning exercise into a daily habit is consistency. A common misconception among "newbies" (and veterans) in the gym is that every workout has to be the best and the toughest ever. Now, I definitely don't want to down play hard work because I believe effort is the key to success, but the reality is that not every workout is going to be amazing. To be even more realistic, there are going to be a lot of times when you really won't want to workout! But that doesn't mean you should skip a day of exercise. Unless you are ill, have some sort of injury, or are suffering from over-training, the days that you feel like exercising the least may actually be the most significant.

The significance of working out when you truly prefer to skip it is important for a few reasons. The most important reason is that it allows your body to maintain its current frequency of activity. Skipping workouts can really affect us physically and mentally. I personally feel like it kicks me off my routine and rhythm. My body also never really feels any better and my next workout usually puts me in state of "catch up". The benefits of stimulating the metabolism frequently throughout the week are absolutely vital. Our BMR (Basal Metabolic Rate) goes up, we burn more fat, we have more energy, and it's what our bodies were built for! The more you push your body (in a healthy way) the stronger and more responsive your body will become.

That being said, a back up workout doesn't have to be a marathon or an Olympic triathlon. It should be something that doesn't require a lot of thinking, yet still gets your heart rate up and your muscles burning. A couple of ideas are a workout video, your base run, a simple full-body lift routine, and some plyometric exercises that you can do anywhere.

Here are some examples:

P90X- It's No Joke...Seriously, It's Really Hard

The Time Has Finally Come- Your Park Workout!

Keeping The Workouts Going

Anybody else have Back Up workout ideas?

P90X- It's No Joke...Seriously, It's Really Hard

I'd like to start this post off by officially stating, "I do not work for P90X, I do not sell P90X, and I actually don't even know what the 'P' in P90X stands for" - maybe "physical"? Who knows? It doesn't really matter though. What does matter, however, is this exercise video. It's actually a series of 12 videos and each one focuses on a different type of workout. The idea is to circuit these videos, eat right, and see some results in 90 days. The videos are very diverse and range from muscle-focused exercises, such as "Back & Biceps" to full body cardio called "Kenpo X" (intense punching, kicking, and balancing), and even to "Yoga X".

The master behind P90X is named Tony Horton. Tony has made his exercise videos stand out for many reasons. The most important is that the exercises are hard! He demonstrates a great compilation of old school exercises and then adds a good twist of his own creativity. He also isn't trying to "sell" anything (besides his DVD's). In other words, there aren't any gimmicks involved. When compared to Bowflex,which promotes that working out for 20 minutes a day is going to "transform" your body, P90X admits that you have to put the hard work in! Working out is tough! If it wasn't, everybody would be doing it!

Another great trick to his trade are his comments. I'll be the first to admit, an exercise video is no comparison to personal training because a video will never cater to the individual details of a person's needs. Tony always has other people working out with him and he does a great job of constructively criticizing their form. Most of the mistakes that the people on his team make are common enough to keep anyone in check. So when Tony makes a technique comment to one of his peers, it's a good idea to look in the mirror and see if you are making the same mistake.

I've been very sore after P90X workouts. Even if you don't want to fully commit all of your workouts to P90X, it may be worth a try just to switch it up every once in a while and pop in a DVD. The best part is that these workouts are trustworthy, trainer approved, and effective. Check it out!