Posts Tagged With: Weight Lifting

Aging Well

20130913-201028.jpg

Evening friends. I wanted to touch base with you about aging. We live in a culture obsessed with youth and beauty. What about being healthy for as long as possible?

My dad is in excellent shape for his age. As a result he’s living a vibrant life. I want to be healthy. How about you?

Here’s the 411:

Genetics plays a role, but you can fight against certain genetic predispositions. Your diet, level of activity, and taking care of yourself play a huge role in the aging process.

The sun is not your friend. Protect your skin from the sun. Wear sunscreen daily.

Heavy drinking and smoking age you. Take that into consideration. It’s also not good for your health.

Weight train. Muscle is your friend. Lack of muscle and the effects of gravity and a slowing metabolism means saggy skin. Muscle burns more calories than fat.

20130913-201933.jpg

Drink water! Dehydration over the years is not good for your skin, organs, or health.

Get adequate sleep. Late nights, and lack of sleep leads to aging. During sleep growth hormone is secreted. If you’re not sleeping, cells are not being regenerated. Try to get 8 hours of sleep, at least 6.

Treat your body like a temple. Don’t abuse it. Your diet, skin care, sleeping habits, and physical activity are key factors.

20130913-203137.jpg

Categories: Emotional Health, Fitness, Nutrition | Tags: , , , , | Leave a comment

Fight the Fat

mid section view of a man sitting on a bench in a park

Hello friends! I hope you are enjoying the week. I want to talk tonight about fat loss. We have so many gimmicks and pills and wraps, etc…. that promise to help us fight the bulge. Well, I am going to tell you I tried for years to get rid of fat and not lose muscle and I failed…I would lose weight and gain weight. I hope my journey helps you out.

What I was doing wrong…

Expecting a quick fix. Losing fat does not happen overnight. Any product that tells you can lose fat in a short period of time with no exercise is lying to you. You will lose water, you will lose some muscle, but you will most likely gain weight and more than you lost when you quit your gimmick.

Not eating enough food. Our body needs at least 1200 calories (women) and roughly 1500 for men. If you don’t eat enough, your metabolism will slow down. If you are working out and eating little, you are not helping your body in the long run. I would eat two big meals a day and even though my calories were low, my body was clinging to every calorie.

Eating the wrong foods. I have a fast oxidizing metabolism. I will post more later about the different types of metabolisms. I need to eat more protein. Diets rich in carbs leads to weight gain. I also relied on frozen meals and processed foods.

Doing the same workouts over and over. Our bodies need challenged to change. If we want the same results, we do what we have always done.

Now to the good part…how to LOSE FAT! Not muscle but fat.

1.Cut back or stop eating sugar. I saw the best results from my sugar detox. Belly fat melted away, and I had more energy. Ditch the fake sugars as well, especially diet soda. Get your sugar from natural peanut butter, and fruit.

2.Ditch the processed foods and go for whole foods. This means cooking your own meals, eating loads of fruits and vegetables, skipping the fast food and packaged foods. It does make a difference what types of food are eaten.

3.Eat every four hours and not late at night (few hours before bed). Our blood sugar needs to remain stable to promote fat loss. This is why high fiber diets work well, high protein diets work well, and any meal plan that keeps our blood sugar within normal ranges. Spikes and drops in blood sugar tell our bodies to store fat. The hormone insulin is involved with blood sugar regulation.

4. Drink water. We talked about this a few posts back. Hydration is key to flushing toxins from the body.

5.Resistance train and switch it up.  I was afraid of bulking up, but the opposite occurred. I got smaller (Size 9/10 to size 6-Size large to small). Every 6-8 weeks switch it up. Our bodies grow accustomed to workouts and eventually use less energy.

People Exercising at a Gymnasium

6. Eat for your metabolism. Most people have a balanced metabolism. I do not. My body thrives on protein and fats (healthy fats of course). If I want fruit or dessert, I eat protein with the meal. A pear and turkey slices, peanut butter and an apple….never eating carbs or sweets without protein. I also eat low glycemic carbs- sweet potatoes, quinoa, etc…

So friends, I lost the most weight and have been able to keep it off without pills, without gimmicks, without starving, without extreme workouts, and without killing myself. I eat ~5 to 6 meals a day. I eat vegetables, fruit, enjoy some of my favorite foods. I workout 4 to 5 days a week for 20-30 minutes. I have less body fat than I have in years. I can also go for weeks without working out and not gain weight.

I hope these tips help you! You can do it! Here’s to a year of fighting the fat!

250794272969156360_Sri1f7og_c

 

Categories: Fitness, Nutrition | Tags: , , , , , | 6 Comments

Cardio Only vs. Resistance Training

tumblr_ly3sl8xglD1qkaa8zo1_500

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!
tumblr_me7u1ewjO51rlrx9oo1_500
Categories: Fitness | Tags: , , , , , | Leave a comment

Blog at WordPress.com.