Posts Tagged ‘Strength training’

9 Things to Look For in a Quality Weight Loss ProgramMaintaining a healthy weight can be challenging and, for some people, even more difficult than losing weight. The good news is that achieving lasting weight maintenance is possible. Use these 13 tips to help you succeed at maintaining your weight-loss goals.

Dr. Kevin Hall, an expert on metabolism at the National Institute of Diabetes and Digestive and Kidney Diseases at the National Institutes of Health recently published the results of his six-year study of participants from the television show, The Biggest Loser. He found that all but one of the people he studied regained all or more of the weight they had lost. But even more staggering was that their resting metabolic rates dropped significantly, so much so that weight regain was inevitable. Participants’ resting metabolic rate continued to stay low even after they had gained back the weight.

Now, we already know that a body at a higher weight burns more calories than the same body at a lighter weight because there is less mass to move and keep alive. However, with weight loss, one has to look at a few variables: how fast the weight loss occurred, and how much of the lost weight came from fat and how much came from lean tissue, primarily muscle mass.

Muscle mass is directly linked to resting metabolic rate, as this tissue requires more calories to keep alive. When lean muscle mass makes up a significant portion of total weight loss, resting metabolic rate takes a nosedive. However, a weight-loss program that promotes weight training to increase muscle mass can potentially offset the decline in metabolism.

The good news is that achieving lasting weight maintenance is possible. Use the following tips to help you succeed at maintaining your weight-loss goals:

1. Stay consistent both with your activity levels and eating plan.

We often see people use the achievement of their weight-loss goal as a sign to stop what they’re doing, celebrate and subsequently revert to their old habits. Unfortunately, that’s a recipe for weight gain. Whatever it took to help you lose the weight is the same plan that will help you keep it off—with some tweaks, of course. Remember, you no longer burn the same amount of calories that you did when you were heavier, so you’ll need to recalculate your calorie needs and make adjustments to your nutrition and/or exercise.

2. Build those muscles.

As stated earlier, muscle mass is directly tied to your resting metabolic rate. Having more muscle mass means your resting metabolic rate will be higher. Focusing on building muscle mass through strength or resistance training is the only way to create new, metabolically active muscle tissue. For weight maintenance, weight training becomes just as, if not more, important as aerobic conditioning.

3. Continue to set goals.

We encourage you to set both long-term and short-term goals and make sure that they are both realistic and achievable. Goals can be about exercise (trying something new), nutrition (have a go at changing up macronutrient percentages, cut out sugar, or stick with a whole-food diet) or training for a race. You might also consider setting goals outside the diet and exercise realm, such as booking an adventure vacation. When you are having fun and are happy, you reduce your production of the stress hormone cortisol, making you more likely to be successful with maintaining your weight.

4. Practice mindful and intuitive eating.

Mindful eating means that you are present when you eat—no television, emails, Facebook or surfing the web. When you are focused on your meal, you can notice the taste, texture, temperature and aroma of it and really find enjoyment with what you are eating. You will be more likely to walk away from that meal feeling full and satisfied. Being an intuitive eater means that you are listening to your body’s signals when it comes to being hungry and full. You eat when you are hungry (not waiting until you are ravenous), and stop when you are full (about 80 percent full), but not stuffed.

5. Have a plan.

You know the saying, “Failing to plan is planning to fail.” Plan out your week—each day’s workout, as well as what meals you will be preparing and eating. Having a plan means you will more likely stick to it and be successful.

6. Come up with a list of non-food coping strategies.

Emotional eating causes many people to turn to food when they are feeling sad, angry, frustrated, disappointed, bored, lonely or even happy. And the foods most people typically reach for are salty, crunchy, fatty foods and sweets. When you are in an emotionally neutral state, come up with a list of non-food coping mechanisms that can make you feel better. Try singing, dancing, a short burst of exercise, taking a walk, calling a friend or our personal favorite, laughter therapy. Find some funny video clips to watch and once you start laughing, the stress hormones quickly recede and it becomes easier to feel better.

7. Find support.

Nothing feels more difficult than going through something alone. If your weight-loss journey was a solo trek, reaching out to others, especially people who are going through the same thing, can be both comforting and rewarding. You need to be able to open up and express your thoughts and feelings to like-minded people. You’ll be amazed at the great ideas you’ll come away with, as well as an increased sense of motivation.

8. Eat real, whole, clean food.

Once you achieve your goal weight, you might find yourself a little lax when it comes to your diet. A piece of chocolate cake, a slice of pizza and an extra glass of wine can really add up quickly. Remember what got you to your goal weight in the first place—a sound eating plan. Ditching the refined, processed food and replacing it with real, whole, clean foods, such as vegetables, fruits, lean proteins, healthy fats, clean complex carbs and plenty of water and green tea, can get you back on track for success.

9. Stay within 3 pounds of your maintenance weight.

While we don’t believe in being slaves to the scale, a once-a-week weigh-in should be enough to make sure you are staying on track. If the scale indicates more than a 3-pound gain, it’s time to check in with yourself and assess what you’ve been doing differently. Are you keeping food records? Do you get enough sleep? How’s your stress level? All of these factors play a role in weight gain.

10. Setbacks happen.

You travel for business or pleasure, attend parties and have holiday gatherings—all of which typically mean an abundance of food is available. Again, have a plan for handling these food environments to your advantage. But if you do slip up and decide to overindulge at the buffet, that’s O.K. Learn how to move past it and go right back to your consistent new lifestyle.

11. Stay hydrated.

Did you know that most of the time you think you’re hungry, you’re actually thirsty? Next time you find yourself with the munchies, go drink 12 ounces of water and wait 15 minutes. You might have just solved the problem. However, if you find yourself physically hungry go ahead and eat. As for how much water you should be drinking each day, a general rule is to drink (in ounces) half of your body weight (in pounds). For example, if you weigh 150 pounds (150 x 1/2 = 75), you need to drink 75 ounces (approximately 10 cups of water). Add 1 cup if you live in a hot climate and another cup when exercising and sweating.

12. Practice stress management.

Stress plays a big role in weight regain. The main stress hormone is cortisol and when it is high, due to stress, it causes your body to become more insulin resistant. Insulin is a fat-storage hormone, so the more you have floating around your bloodstream, the more fat you are likely to store, especially around your abdominal region. Stress-management techniques can be as simple as taking a few one-minute breaks during the day during which you close your eyes and practice deep breathing. If you have more time, try longer stretches of meditation or breathing exercises. Again, laughter therapy is a great way to deal with stress.

13. Sleep seven to nine hours each night.

There is ample scientific evidence about the role that sleep plays in weight. When you sleep fewer than seven hours per night, there is a disruption in the production of two main hormones that control hunger and fullness. Poor sleep causes your brain to produce more ghrelin, which makes you feel hungrier, and less leptin, which helps make you feel full. So now you’re feeling hungry all the time. And who wants a salad when you’re tired and hungry? This is what it’s like when ghrelin and leptin are out of whack. Proper sleep keeps these hormones at proper levels and hunger and fullness are back to normal.

Tiffani Bachus, R.D.N., and Erin Macdonald, R.D.N., are the co-founders of U Rock Girl!, a website designed to nourish the mind, body and spirit of women of all ages and stages of life. They have just authored the rockin’ breakfast cookbook, No Excuses! 50 Healthy Ways to ROCK Breakfast! available at http://www.URockGirl.com

Source: ACE Fit | Fit Life | 13 Tips for Maintaining Weight Loss Over the Long-term


Read Full Post »

22571019The good news is that no matter which is first, cardio will improve everything from your heart health to your mood and weight training will improve everything from bone density to metabolism. However, depending on your fitness goals, there may be some benefit to doing cardio first followed by weight training or vice versa.

If power, strength or building lean muscle mass is what you’re after, you don’t want to fatigue your muscles with cardio first, so do it after your hit the weights. If general fitness is your goal, then definitely mix up the sequence of aerobic exercise and resistance training on different days. Each sequence has advantages. Research shows that a person burns slightly more calories when they finish the workout with weight training. However, studies also show that since a person has more energy in the first part of a workout, they can train at a higher intensity which is advantageous for those doing resistance exercise first. So for variety and total benefits, mix up the sequence on different days of the week.

© 2014 Tiffiny Marinelli, Energy in Motion LLC

Read Full Post »

Fitness Fusion Classes in Whippany NJ

Burn calories and have fun doing it! Join us for our next Fitness Fusion session beginning Sept 18th at the Ukrainian American Cultural Center of New Jersey. Classes are modified for all levels even if you’re just starting. Regardless of your workout style or fitness level, this class offers something fun and challenging for everyone.

Read Full Post »

We’re more concerned than ever with maximizing our workout efforts and getting the fastest results. Effective workouts demand complete nutrition, and these simple guidelines will help make the right choices to refuel the body.

Recovery should be thought of as a window of opportunity. Approximately 30 minutes after cardio, the body is optimized to replenish its energy stores— muscle and liver glycogen. For strength training, the window is extended up to two hours post-workout. Muscle protein synthesis occurs, setting off muscle tissue recovery and repair, replacing fluids, and helping the body adapt to the stresses of the workout.

Eating around your training is vital to your progress. Use this infographic to help get the nutrients you need for the best results in the gym!

Tiffiny Marinelli

Energy in Motion LLC

workout nutrition

Read Full Post »

In the world of fitness, myths and half-truths abound — and some of them may be keeping you from getting the workout you need.

Read Full Post »

Muscle SymmetryIt’s not uncommon for one side of the body to be stronger than the other, which is why it’s important to assess the strength of each muscle group separately, as in the single-arm row and single legged leg extension tests. With testing, you may find each side has a different level of strength. Most often the dominant side of the body is the stronger side. It’s important to balance the strength of the muscular system, not just for appearances, but to keep a healthy, functional posture which helps prevent injury and pain due to muscle imbalances. The major muscle groups work in pairs and those muscle pairs need to be balanced in terms of strength and flexibility. Developing a symmetrical physique entails focusing on all muscle groups equally through the employment of a variety of exercises. Balancing the muscles in each of your major muscle groups allows for more efficient functional movements and improves performance. In addition, symmetrical muscles make many day-to-day activities easier, including lifting, pulling and pushing. If you find an imbalance in your body symmetry, you’ll need to incorporate unilateral exercises, moves in which you use one arm or leg at a time, into your regular routine to regain your strength symmetry. With unilateral exercises, always work the weaker side first so you don’t use a heavier weight for the stronger side. You can also work the weaker side slightly harder than the stronger side with an increase in weight, reps or sets.  This will allow you to focus on strengthening your weaker side without the risk of your stronger side taking over. A personal trainer or exercise physiologist will be your best partner in helping improve your muscle balance. They have the education and knowledge to assess your movement patterns and muscle strength, and based on the results, create an exercise program for your specific needs. Trainers can also encourage and assist you in working with the correct weight load for each side of the body.

Related Articles

Training Your Muscles for Your Specific Fitness Goal Strength Training: Go Light or Go Heavy?

© 2013 Tiffiny Marinelli, Energy in Motion LLC

Read Full Post »

Reps, Sets, Weight? Strength Training Help!Don’t you hate it when, after your cardio workout, you only have 10 or 15 minutes left in the gym before you have to head home? Here’s a secret to getting in a well-rounded strength workout in minimal time: instead of choosing two or three exercises and committing yourself to three sets of each, choose four or five exercises and cut your number of sets down to two. Opting for greater exercise variety over a larger number of sets per exercise will allow you to target your muscles using more angles. Also try increasing the resistance you use so that your reach muscular fatigue with a smaller number of reps. A challenging but quick workout? Who says you can’t have it all?!

Want to combine your  cardio and strength training workout to make the most of you time? Check out our blog post, 5 Benefits of High Intensity Interval Training (HIIT), to learn more.

Happy training! Tiffiny, Energy in Motion LLC

Read Full Post »

Older Posts »

%d bloggers like this: