Posts Tagged With: Resistance Training

Fat Loss over Weight Loss

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Hello fitness friends. My apologies. I have not forgotten you. I hope you are sticking to your wellness journey. You’re doing this for your health.

Obesity is an epidemic in my country (USA). It’s causing all kinds of problems. It’s not just impacting adults either. It’s impacting children. Heart disease, diabetes, and shortened life span….are just a few problems with obesity. We have reality tv shows geared towards helping people lose weight who are morbidly obese. One gentleman I saw a few years ago weighed 700 pounds. For breakfast he would eat 2 loaves of bread, several pounds of bacon, a dozen eggs, and more! Lunch might be a dozen tacos from Taco Bell, a liter of soda, and more menu items, dinner (5 to 8 large pizzas and 2-2liters of soda). They estimated he ate over 10,000 calories a day. He was bigger around than he was tall.

You might be saying, “I’m not that bad!”

I hope not, and if so I hope you’re working towards healthy living.

At least in America we focus much of health on weight loss. I can tell you that you can be light on the scale and be unhealthy and heavy on the scale and healthy. Opt for fat loss over weight loss.

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Some body fat is good for you. For women especially if your body fat drops too low it impacts reproductive health. Your body needs some fat to regulate monthly cycles.

Too much fat (even if you’re light on the scale) poses a health risk, especially if the fat you carry is around your mid section. Studies have shown fat accumulated on your stomach puts you at greater health risk.

The more muscle you have, the more support you have for your bones, the higher your metabolism, the younger you appear, the lesser your risk of osteoporosis, and you have less risk of developing many health issues such as type II diabetes. Excess fat is not our friend.

There are several ways to have your body fat measured. The best ways are often expensive: water submersion test. Yet most gyms and some doctors can perform the caliper test for you. If your pockets are really lean, you can use the military standard (Army or Navy). They both assess your body fat based on your body measurements. You need your weight, height, measuring tape, and to follow their instructions.

I am nearing the end of my Get Ripped Competition and we did the caliper and Navy method. My results were only 2 percent different. For some of the men, the difference was greater up to 5 percent.

Check out the Navy method:

Navy Body Fat Calculator

Fat takes up more space than muscle. Keep that in mind and muscle looks better. Keep losing fat and building muscle. Always consult with your doctor before starting any program or taking supplements. I incorporated CLA (safflower oil) as it helps your body rid of belly fat and maintain lean muscle. If you can’t take supplements, cut out the sugar and high glycemic foods. You would also need to resistance train if your doctor approved. Resistance training twice a week for 10 weeks can reduce your body fat percentage 2 percent.

Good luck! Stay healthy. Cheering for you. You can do this.

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Cardio Only vs. Resistance Training

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Cardiovascular exercise, also called cardio or aerobic exercise, is physical activity which raises the heart rate to around 60 to 85 percent of the heart’s maximum heart rate for an extended period of time, usually twenty minutes or longer, Gregory Hamel.

Resistance training has two different meanings. A broader meaning that refers to any training that uses a resistance to the force of muscular contraction (better termed strength training), and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic tension to provide this resistance, Wikipedia.

Hello fitness friends. I hope you had a great Thanksgiving. Today, I wanted to talk about cardio only vs. resistance training. Of course as previously stated you should talk to your doctor before starting any exercise routine or changing your fitness regimen. I wanted to give you some information that helped with my fitness goals.

I was addicted to the elliptical machines at the gym. I also felt like walking or running outside was the best workout for me. If you can only walk or do low impact aerobics, then please do that. Follow your doctor’s orders for you. I, however, saw some weight loss, but my body did not change shape with cardio only. Granted, I did more walking than running outside, and the intensity of our workouts makes a difference. Walking helped me shed a few pounds, yet my arms were still flabby. My abs were not ripped, and I did not have the body shape I wanted. Here’s what resistance training/circuit training (cardio with weights) did for me.

1. Overall Body Change. I now have toned arms, shoulders, abs, and legs. I no longer have flabby arms. I am not bulky, but toned. Most people want to be lean, not skinny and flabby. Resistance training helps to tone the body.

2. Reduction in Body Fat. Muscle burns more calories at rest than fat. The more muscle you have, the more fat you are burning. Muscle is great for your metabolism.

3. Smaller Body. Muscle takes up less space than fat. Have you ever met someone who weighed the same amount as you, yet they were bigger than you? According to the scale I should wear a bigger size than I do, but I have more muscle than fat. The more fat we have, the bigger we are.

Image found online. Muscle vs. fat.

Having more muscle than body fat also help with aging. See quote from LiveStrong.com.

According to an interview with Reuters Magazine with Dr. Judy Kruger, a Center for Disease Control and Prevention specialist in elder care, exercises that strengthen muscles can reduce the risk of falls and fractures, promote healthy bone density and improve balance and coordination, which can help prevent falls. Benefits like this can lead to a better quality of life during one’s senior years.

Muscle is good for us. Excess body fat is not. I have met people who are runners or do primarily cardio that are in great shape. Their workouts are intense. Meaning they are not doing a leisurely stroll. Our body can serve as resistance for cardio as well. Kickboxing, boxing, rowing, etc…are great ways to challenge the body. Cardio is good for us. If want our body to change shape, we have to challenge our muscles.
Have a great weekend! Stay focused. You can do it!
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When Working Out Isn’t Working Out

Good day mates. So, you’ve been working out and the results seem to be minimal. What’s the deal? Well, there are many factors to consider when looking at weight loss and fitness. I am going to share with you some of the things I’ve researched, seen in my own life, and shared with my at work Biggest Loser Contestants.

First things first. Calories in=calories out. If we eat more than our body burns, then we will gain weight. There are some other factors involved that we will discuss today.

Some reasons why you may not be losing weight or seeing results.

1. You haven’t been at it long enough. Most people want instant results or drive through results. We step on the scale and say, “Yes, I’d like to lose 10 pounds by tomorrow, thanks.” Reality is that it takes 3,500 calories spent to lose 1 pound. If you cut 500 calories a day through diet and exercise then you lose about 1 pound a week. 1 to 2 pounds a week is healthy as the slower it comes off, the slower it comes back on. So, keep up the good work and give yourself a few months, not a few days or weeks to see drastic changes.

2. You’re low on muscle mass and muscle burns more calories than fat. Women especially tend to want to skimp on the weights and resistance training for fear of becoming a female hulk. We don’t have the ability to become the female hulk without supplementation or steroids. So, don’t be afraid of muscles. I’ve found circuit training yields the best results-continual working of the muscles intertwined with cardio. Check with your doctor before starting any program especially high intensity workouts.
3. You skip meals (you should eat every 2-4 hours and not after 9 pm). Advice given by my friends who are body builders and fitness models. I have seen the results of their nutrition program and it works. I eat breakfast, lunch, snack, and dinner. I also try to make sure there’s protein and fiber at eat meal so my blood sugar remains stable.
4. Your metabolism is slow because you have been a yo-yo dieter. If you’ve been on and off a diet your entire life, then your body is pretty confused. My cousin lost 120 pounds a few years ago. At first she was eating 1500 calories a day and working out but the pounds weren’t coming off. She went to see a nutritionist and they told her all the diet pills and yo-yo dieting had wrecked her metabolism. She had to eat really clean, exercise twice a day, and not take any diet pills for a few months before her metabolism rebounded. So lesson learned. Quick fix diet pills often help you get the weight off but work against your natural metabolism. When you stop taking them you gain weight, and it’s harder to get it off.
5. You eat food with minimal nutrients. I will say this over and over. All food is not created equal. If you are feeding yourself processed food, sugar, fast food, and tons of alcohol, your body will not respond with burning fat. Most of those foods are either high in sugar, salt, or fat, and little to no vitamins. Think of the body like a car. You wouldn’t pour diet soda into your oil tank. So, don’t do that to your body. Your body needs healthy food to run efficiently. Also if you drink diet soda it works against your weight loss. We’ll discuss that later.
6. You are not drinking water. Water keeps you hydrated and flushes toxins from your body. When you don’t drink water you over tax your liver which is already supposed to be breaking down fat. Your liver metabolizes proteins, fats, and carbohydrates, thus providing energy and nutrients. http://www.healingedge.net/store/article_liver_functions.html.
7. You’re not eating for your unique metabolism. I found out this year that I have a fast oxidizing metabolism. Meaning my body breaks down carbs quickly and therefore I eat them and I am immediately hungry. They increase my hunger. Once I found this out, I began to eat less carbs and more protein and healthy fats. Look up fast, slow, and balanced oxidizing metabolism.

8. You are type-A  or super stressed (stress causes weight gain and it lands on your belly). Stress is killer. Take time to relax.

9. Your thyroid is out of whack  or other hormones are out of whack. Check with your doctor if you’re working out, eating right, and still not losing weight. It could be hormonal. For women PCOS (Polycystic Ovarian Syndrome) will cause you to gain weight.
10. You’re not eating enough food. As stated in the last post less than 1200 for women and 1500 for men is the bare minimum or the body thinks it’s starving. Also, if you’re working out hard, you’ll need fuel for those workouts. We’ll talk about calorie needs in another post. You can look up BMR (Basal Metabolic Rate).
11. You’re not sleeping enough. Sleep is our friend. Lack of sleep leads to stress, overeating, and it messes with our metabolism. Aim for 6-8 hours of sleep per night if you can.
Well, dear friends. I hope this blog continues to help you on your journey to wellness. LMK if there’s any topic you’d like covered. Here’s some motivation for us to keep going!

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Categories: Fitness, Nutrition | Tags: , , , , , , , | 2 Comments

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