Fitness & Nutrition advice

by **Dave Louis** » Wed Jan 31, 2007 3:38 pm

Welcome to Training with Dave,

This is the place to get any training or nutrition advice you might need.

Please post your questions and I will respond promptly and accurately.

A little info on me........

[b:0b9e57c4]Name:[/b:0b9e57c4] Dave Louis
[b:0b9e57c4]Occupation:[/b:0b9e57c4] Personal Trainer
[b:0b9e57c4]Company:[/b:0b9e57c4] Peak Fitness Solutions
[b:0b9e57c4]Web site:[/b:0b9e57c4] [url]www.peakfitnesssolutions.com[/url]
[b:0b9e57c4]E-mail:[/b:0b9e57c4] dave@peakfitnesssolutions.com

[b:0b9e57c4]Qualifications:[/b:0b9e57c4]
Certificate III in Fitness
Certificate IV in Fitness
Mastery of Fitness Science
Diploma in Health & Fitness
Sports Performance Nutrition Specialist
Exercise Medicine: Rehabilitation
Senior First Aid
Certificate III in Parachuting

[b:0b9e57c4]Interests[/b:0b9e57c4]
Resistance Training
Australian Rules Football
Boxing
Guitar
My Family

I started Peak Fitness Solutions after 8 years service in the Australian Army. During my last 4 years as a soldier I also took on the role as a sub-unit Physical Training Instructor, training soldiers daily for fitness, battle preparation, Special Forces etc. In 2005 I started Peak Fitness Solutions and in early 2006 left the Army to give my full attention to Personal Training.

I have a solid client base and Crosstrainer is a huge part of my service with all clients being tracked.

Just remember the only silly question is the one you do not ask.

by **Gorillahh** » Thu Feb 01, 2007 9:59 am

Is the "fingers around your wrist" the easiest and most accurate way to figure out what our frame sizes are?

Also how does one figure out their VO2 max or MOU?

Thanks!

by **bradyg** » Thu Feb 01, 2007 12:09 pm

Hi Dave,

Here's one for you:

I've spent far too much time in front of my computer since about June last year. I've put on a few pounds and want to get them off. I was playing hockey until Christmas, but driving my kids to their games and activities put that on the backburner. I've been making 100mph+ passes down the river on my snowmobile but the pounds don't seem to be coming off :roll:

But seriously, I need a Training Plan to integrate into my becoming sedentary work style that breaks up my time in front of the computer.

Any suggestions would be greatly appreciated, Greg

by **Dave Louis** » Thu Feb 01, 2007 5:08 pm

Hey Gorillahh,

Measuring the circumference of the wrist is the easiest method. You can also do it by measuring the breadth of your elbow.

To do this: Hold your arm in front of you parralell to the ground, with your palm facing up. Bend your elbow so that your forearm is at 90 degrees to the ground. Using your thumb and forefinger of the opposite hand find the narrow part of the elbow joint, measure this distance and compare to appropriate tables.

[b:64b9cbc48e]Female Elbow Measurements[/b:64b9cbc48e][b:64b9cbc48e]Medium Frame[/b:64b9cbc48e]
(If your elbow breadth is less than those in the table for a specific height, you are small framed. Similarly, if your elbow breadth is bigger than those in the table, you are large framed)
Height Ft and In Elbow Breadth Inches Height cms Elbow Breadth mm
4' 10" - 4' 11" 21/4" - 21/2" 146 - 148 57 - 64
5' 0" - 5' 3" 21/4" - 21/2" 150 - 158 57 - 64
5' 4" - 5' 7" 23/8" - 25/8" 160 - 168 60 - 67
5' 8" - 5' 11" 23/8" - 25/8" 170 - 178 60 - 67
6' 0" - 6' 4" 21/2" - 23/4" 180 - 190 63 - 70

[b:64b9cbc48e]Male Elbow Measurements
Medium Frame [/b:64b9cbc48e]
Height Ft and In Elbow Breadth Inches Height cms Elbow Breadth mm
5' 2" - 5' 3" 21/2" - 27/8" 155 - 158 64 - 73
5' 4" - 5' 7" 25/8" - 27/8" 160 - 168 67 - 73
5' 8" - 5' 11" 23/4" - 3" 170 - 178 70 - 75
6' 0" - 6' 3" 23/4" - 31/8" 180 - 188 70 - 79
6' 4" - 6' 7" 27/8" - 31/4" 190 - 198 73 - 83

As for V02 max.......

There are many fitness test which give you an estimate of VO2 max such as the Beep test, step test, 12 min run/walk etc. The basic concept is to monitor Heart Rate, Blood Pressure and/or rating of percieved exertion until a predetermined percentage of your predicted maximal Heart Rate is reached, then the test is ended. There are different ways and tables for each test so it's a matter of preference as to which ione you choose. If you want detail on each test and tables etc let me know and I will put them together and e-mail them to you.

Another option is a VO2 max calculator. I have one in the works so if you check my website www.peakfitnesssolutions.com in the next couple of days I will endevour to have it up there for you.

Hope this helped mate

by **Dave Louis** » Thu Feb 01, 2007 6:38 pm

Hi Greg,

With the busy schedule you might have to give up the snow mobile. Haha just joking...

What I think may work is a 'penalty' style system. By this I mean for certain occurences during the day you will perform an activity.

e.g When you turn your computer on in the morning - 50 push-ups,
After each phone call - 20 chair dips. (i'll ring you 50 times a day lol)

You could get some basic equipment: dumbells, push up bars, stationary bike, medicine ball etc and place them in different rooms and each time you enter that room you do a set.

As for cardio.....Interval training....sprint for 8 seconds - slow jog (recover) for 12 seconds. This will strip the bodyfat away in no time.

The beauty of this is you can incorporate just about anything to deter bordom, put reminders on the wall, or whatever.

If you like the sound of this let me know & I will do a 6 week trial for you to see if you like it and it works for you.

by **bradyg** » Mon Feb 05, 2007 12:07 pm

Hi Dave,

I like the concept, it will work with my psychological makeup.. I just have to choose the exercises that will help to make it work.. as long as they don't contain shuttle run's I'll be quite happy.

Thanks for the advice, Greg

by **NathanW** » Mon Feb 05, 2007 1:48 pm

Greg, you never tell a personal trainer what you hope is not in a workout because you know they are all nasty twisted people who will be sure to put in what you hate !!! :lol: :lol: :lol:

by **Dave Louis** » Mon Feb 05, 2007 3:57 pm

No worries NathanW drop and give me 50 push-ups - lower 2 seconds, pause at the bottom 2 seconds, raise 2 seconds.

by **NathanW** » Mon Feb 05, 2007 4:14 pm

Yeah, that was easy and I didnt even have to get off my chair (it has wheels which I guess might be cheating a little) :D :D

by **bradyg** » Mon Feb 05, 2007 5:26 pm

lol now didn't I walk into a minefield!

by **NathanW** » Mon Feb 05, 2007 5:50 pm

Yeah but Dave would say that as long as you are jogging through the minefield whilst doing dumbell curls then thats ok!!! :D

by **Jacksmiths** » Sat Apr 14, 2012 2:44 am

As you probably know, nutrition is of the utmost importance for achieving results in your fitness program and living a healthy life in general. Like exercise, nutrition must be goal specific. If you want to lose weight you cannot eat a high Calorie diet. If you want to gain weight you cannot eat a low Calorie Diet.