Todd Smith Fitness Blog

REGULAR PEOPLE

WHAT WE DO At Todd Smith Fitness we do something that just does not exist in the world of fitness. We train regular people in a safe fashion. We use exercises for their personal goals. We use the exercises that we actually do during our own workouts. We focus on basic

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GO HARD WHERE IT DOES NOT HURT

I consider myself an expert at injury prevention because I’ve witnessed or taken part in almost every mistake a person can make in the gym. The perception of systemic pain during exercising and after is often recognized as a necessary evil to get in great shape. For me, the first

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EFFECTIVE OVER EFFICIENCY

WHY? Whether you’re starting an exercise program or you’re an established gym-goer, getting the maximum benefit for your time is always a topic of interest. In Todd’s 36 years of personal training and my 15 years, it’s all too common to come across someone who is just simply lost. We

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UNDERSTANDING THE BASICS OF CALORIES

VOCABULARY There are three types of calories that come from the food we eat: Carbohydrates Proteins Dietary Fats Pure Carbohydrates (Complex): derived from non-animal foods (rice pasta, beans, bread, potatoes, fruit, yams) Manufactured Carbohydrates: anything usually made with flour or sugar (cakes, cookies, candy, and desserts) Fiber: the body lacks enzymes to

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HOW TO DIET THE RIGHT WAY

One thing that we already know is that starving yourself and calorie deprivation will fail when it comes to long term weight loss.  In order to be successful, you must stimulate the body to release fat without going into the “flight or fight” mode.  And this is how it is

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THE GLYCEMIC INDEX

The Glycemic Index (GI) is a scale that measures the speed at which 100 grams of a carbohydrate enter the blood as sugar. The index assigns numbers to carbohydrate foods based on the speed at which it is consumed.  In order to build muscle mass, you need to increase your

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GETTING YOUR METABOLISM BACK ON TRACK

When most people begin dieting they are usually under the impression that eating less often or skipping meals will do the trick. I have a good friend who once told me, “I skip breakfast in order to bring my calorie intake down every day.” This, actually, is the worst thing

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THE BASE DIET

The first step in accomplishing fat loss and gaining lean muscle mass is to establish a base diet or reference point.  This diet tells you how many calories you need each day to maintain your current body weight and muscle mass. This is the superior approach to any other method,

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GETTING LEAN

When you drop body fat you increase your metabolic rate.  Lower fat storage will alter the body’s release of insulin and the body will act like an insulator slowing down thermogenesis. Thus, the leaner your body becomes, the less your body produces insulin. We already know that dieting alone and

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ENDOMORPH DIET PLAN

If you are an “endomorph” your body type is one that tends to have a higher body fat percentage.  We all have a genetic predisposition for carrying a certain amount of body fat, moreover, we all have a unique way of placing that fat throughout our body. Endomorphs, most of

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H2O

Water is the main component of blood and it transports nutrients to tissues while removing toxins for metabolism disposal.  If you don’t drink enough water you will slow down your metabolic rate.  If you are consuming caffeine, low carbohydrates, and high protein in your diet YOU MUST drink up!  These

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THE TRUTH ABOUT SUPPLEMENTS

In my experience, there are a few supplemental nutrients that will help with fat loss.  One thing that you must understand is that without the proper diet and exercise these “supplements” will not work. The most effective supplements that you can take while reducing your caloric intake with a healthy

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CARDIO VS. WEIGHT TRAINING

It is important for me to stress the fact that I am a huge advocate of weight training vs. aerobic, but both work hand in hand when trying to lose weight.  One thing to recognize about aerobic training is that when you add it to a strict diet of severe

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CARDIOVASCULAR TRAINING

What is the goal of your cardiovascular training program? Just like anything in life, you have to know where you are going, or you will end up going nowhere. For twenty-five years I have witnessed thousands of people completely wasting their time, spending endless hours doing cardio with no goal

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TAKING ACCOUNTABILITY

If you are not keeping yourself accountable for your exercise and diet regimen you may not be successful in losing weight.  From past experience, the people that I have worked with have been far more successful with their weight loss when they were keeping “tabs” on their eating.  You must

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MIND-MUSCLE CONNECTION

All muscles contract from nerve signals.  The stronger the nerve signal, the more powerful the muscular contraction. The brain must tell the muscles how hard to contract through the spinal cord.  This is where the saying, “mind over matter” comes from.  The mind-muscle connection is what separates beginners from more

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WEIGHT TRAINING AND WOMEN

Like I’ve said before, weight training is the ideal way to lose body fat.  Not only is it ideal, but it is also the best way to keep the weight off permanently.   Women tend to have a problem with this method because they are wary of their muscles becoming “too

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THE POWER OF GENETICS

Genetics play an infinite role in how lean a person can become.  Studies have shown that if a parent is overweight, the child has a 40% chance of becoming clinically obese.  If both parents are obese, the likelihood goes up to 60%. There are three factors that contribute to the

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