GGX Schedule for Wednesday, Sept.14
AM: Zumba (Nats)-8:30am-9:30am
PM:TRX (Aaron)-5:00pm-5:30pm;5:30pm-6:00pm
Spin Bike (Jerome)- 5:15pm-6:15pm
Tone and Sculpt (Bel)-5:30pm-6:30pm
Showing posts with label #goldsgymknowledge. Show all posts
Showing posts with label #goldsgymknowledge. Show all posts
Tuesday, September 13, 2016
Thursday, December 17, 2015
GGX Schedule for Friday, Dec.18:
AM: Pilates (Valerie)-8:30am-9:30am
PM:Step it Up (Bel)-5:30pm-6:30pm
AM: Pilates (Valerie)-8:30am-9:30am
PM:Step it Up (Bel)-5:30pm-6:30pm
You’re doing the wrong workout
A daily run or spin class is great for your heart, but cardio workouts alone won’t do much for your waist. “You need to do a combination of weights and cardiovascular training,” says Sangeeta Kashyap, M.D., an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.
You’re sick
If your testosterone levels are high—something that can occur with polycystic ovary syndrome (PCOS)—you might have difficulty losing weight. “If you’re an apple shape and overweight, it’s a good idea to see your doctor,” Dr. Kashyap says, since there may also be a chance that you are prediabetic or diabetic.
You’re stressed
Tight deadlines, bills, your kids—whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it’s not just because you tend to reach for high-fat, high-calorie fare when you’re stressed, though that’s part of it. It’s also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat.
You’re eating too many processed foods
“Refined grains like white bread, crackers and chips, as well as refined sugars in sweetened drinks and desserts, increase inflammation in our bodies,” says Patton. “Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat.” Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.
Your workout isn’t challenging enough
To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journalMedicine and Science in Sports and Exercise , people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. (In fact, those completing the low-intensity exercises experienced no significant changes at all.) “You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that,” says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: you’ll burn more calories in less time.
You’re skimping on sleep
If you’re among the 30% of Americans who sleep less than six hours a night, here’s one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept seven hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
You’re apple shaped
If you tend to pack the pounds around your middle rather than your hips and thighs, then you’re apple shaped. This genetic predisposition means ridding yourself of belly fat will be harder, Dr. Kashyap says, but not impossible.
You’re getting older
As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. “If women gain weight after menopause, it’s more likely to be in their bellies,” says Michael Jensen, M.D., professor of medicine in the Mayo Clinic’s endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: You can fight this process.
Tuesday, November 17, 2015
GGX Schedule for Wednesday, Nov.18
AM: Zumba (Nats) -8:30am-9:30am
PM:TRX (Ferleen)-5:00pm-5:30pm;5:30pm-6:30
Spin Bike (Beth)- 5:30pm-6:30pm
Tone and Sculpt (Bel) - 5:30pm-6:30pm
Zumba Toning (Allen)-6:30pm-7:30pm
AM: Zumba (Nats) -8:30am-9:30am
PM:TRX (Ferleen)-5:00pm-5:30pm;5:30pm-6:30
Spin Bike (Beth)- 5:30pm-6:30pm
Tone and Sculpt (Bel) - 5:30pm-6:30pm
Zumba Toning (Allen)-6:30pm-7:30pm
What causes knee pain?
Knee pain can be divided into three major categories:
Acute injury: such as a broken bone, torn ligament
Medical conditions: arthritis, infections
Chronic use/overuse conditions: osteoarthritis, patellar syndromes, tendinitis, and bursitis
Below is a list of some of the more frequent causes of knee pain. This is not an all-inclusive list but rather highlights a few causes of knee pain in each of the above categories.
Medical conditions: arthritis, infections
Chronic use/overuse conditions: osteoarthritis, patellar syndromes, tendinitis, and bursitis
Below is a list of some of the more frequent causes of knee pain. This is not an all-inclusive list but rather highlights a few causes of knee pain in each of the above categories.
Acute injuries
Fractures: Direct trauma to the bony structure can cause one of the bones in the knee to break. This is usually a very obvious and painful injury. Most knee fractures are not only painful but will also interfere with the proper functioning of the knee (such as kneecap fracture) or make it very painful to bear weight (such as tibial plateau fracture). All fractures need immediate medical attention.
Ligament injuries: The most common injury is the ACL (anterior cruciate ligament) injury. This is often a sports-related injury due to a sudden stop and change in directions.
Meniscus injuries: The menisci (medial and lateral) are made of cartilage and act as shock absorbers between bones in the knee. Twisting the knee can injure the meniscus.
Dislocation: The knee joint can be dislocated, which is a medical emergency that requires immediate attention. This injury often occurs during a motor-vehicle accident when the knee hits the dashboard.
Medical conditions
Rheumatoid arthritis is an autoimmune condition that can affect any joint in the body. It can cause severe pain and disability.
Gout is a form of arthritis that is most commonly found in the big toe, though it can also affect the knee.
With septic arthritis (infectious arthritis), the knee joint can become infected; this leads to pain, swelling, and fever. This condition requires antibiotics and drainage treatments as soon as possible.
Chronic use/overuse conditions
Patellar tendinitis is an inflammation of the tendons connecting the kneecap (patella) to the bone of the lower leg. Patellar tendinitis is a chronic condition often found in individuals repeating the same motion (such as runners and cyclists).
Osteoarthritis: A wearing down of cartilage of the joint due to use and age
What are risk factors for knee pain?
Biomechanics: The knee joint is a complicated in its operation and is used frequently throughout the day. Any change in the movement of the joint (leg-length difference, change in walking style due to back problems) can cause subtle changes and cause pain and injuries.
Biomechanics: The knee joint is a complicated in its operation and is used frequently throughout the day. Any change in the movement of the joint (leg-length difference, change in walking style due to back problems) can cause subtle changes and cause pain and injuries.
Excess weight: The stress on the knee joint is increased with excess weight. Obesity also increases the risk of osteoarthritis as the cartilage breaks down more rapidly.
Overuse during repetitive motions as are found during certain exercises (jogging, skiing) or work conditions (long periods of kneeling) can cause breakdown of cartilage and lead to pain.
Monday, November 9, 2015
GGX Schedule for Tuesday, Nov.10
AM: Spin Bike (Kanae)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
Yoga (NJ)-9:45am-10:45am
PM:TRX (Ferleen)-5:00pm-5:30pm
ABS/CORE (Ferleen)- 5:45pm-6:20pm
Spin Bike (Erico)- 5:15pm-6:15pm
Zumba (Liz) - 6:30pm-7:30pm
AM: Spin Bike (Kanae)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
Yoga (NJ)-9:45am-10:45am
PM:TRX (Ferleen)-5:00pm-5:30pm
ABS/CORE (Ferleen)- 5:45pm-6:20pm
Spin Bike (Erico)- 5:15pm-6:15pm
Zumba (Liz) - 6:30pm-7:30pm
Fact or Fiction? Enduring Fitness & Nutrition Myths
by dotFIT experts
by dotFIT experts
Elvis lives! There are alligators in the sewers. People love a good story. The more sensationalistic and absurd, the longer the myth seems to endure. In the health and fitness world, there are exercise and nutrition myths that have survived for decades, even though a preponderance of information proves their inaccuracy. As if the task of improving one’s health or fitness level isn’t challenging enough, fitness myths can cause confusion and frustration, and often result in wasted time. Here dotFIT experts debunk several fitness myths that seem to be particularly pervasive.
MYTH #1: Sugar is making America fat
FACT: Poor choices are making America fat
All legitimate science agrees that the causes of continuous weight gain in developed nations consists of a variety of environmental, psychological and physiological factors, not sugar and sweeteners . Researchers found that obesity was positively linked with time spent watching TV or at a computer and diets high in fat. This review looked at 38,409 individuals ages 20-74 and found no increase in body mass or obesity in populations that consumed sugar sweetened beverages vs. those that did not. Sweeteners are unfortunately guilty by association because of their presence in the foods and drinks (thus calories) we choose to consume. In other words, we can get fat on anything if we eat more calories than we burn, even if we only ate whole grains, fish and salads. According to a 2003 article in Obesity Research, “The use of caloric sweeteners has risen across the world, and has contributed to an increasing number of calories consumed per day, which leads to weight gain” . The sad truth is that as a society we simply make poor food and drink choices. No one would argue that a diet high in sugar (and high in the nutrient deficient foods that deliver it) is good for you, but in the end these poor food choices are simply a delivery vehicle for excess calories. And don’t forget, too much of any nutrient can become unhealthy, including, meats, vitamins and minerals, fish oils, etc. If we consumed sugars in moderation like we should, there would be no health-related issues. Sadly, we would probably fill the calorie gap with something else and then blame all our problems on the substitute food. So, there is nothing inherently fat-producing about sugar. The reality is that sugary foods do make up a significant portion of the typical American’s diet. Coupled with low daily activity, this is a recipe for disaster, tipping the scale in favor of weight gain. A more accurate take-home message is, “reduce junk food intake and increase physical activity to improve health and body composition”. Not, “don’t eat sugar, it makes you fat.”
FACT: Poor choices are making America fat
All legitimate science agrees that the causes of continuous weight gain in developed nations consists of a variety of environmental, psychological and physiological factors, not sugar and sweeteners . Researchers found that obesity was positively linked with time spent watching TV or at a computer and diets high in fat. This review looked at 38,409 individuals ages 20-74 and found no increase in body mass or obesity in populations that consumed sugar sweetened beverages vs. those that did not. Sweeteners are unfortunately guilty by association because of their presence in the foods and drinks (thus calories) we choose to consume. In other words, we can get fat on anything if we eat more calories than we burn, even if we only ate whole grains, fish and salads. According to a 2003 article in Obesity Research, “The use of caloric sweeteners has risen across the world, and has contributed to an increasing number of calories consumed per day, which leads to weight gain” . The sad truth is that as a society we simply make poor food and drink choices. No one would argue that a diet high in sugar (and high in the nutrient deficient foods that deliver it) is good for you, but in the end these poor food choices are simply a delivery vehicle for excess calories. And don’t forget, too much of any nutrient can become unhealthy, including, meats, vitamins and minerals, fish oils, etc. If we consumed sugars in moderation like we should, there would be no health-related issues. Sadly, we would probably fill the calorie gap with something else and then blame all our problems on the substitute food. So, there is nothing inherently fat-producing about sugar. The reality is that sugary foods do make up a significant portion of the typical American’s diet. Coupled with low daily activity, this is a recipe for disaster, tipping the scale in favor of weight gain. A more accurate take-home message is, “reduce junk food intake and increase physical activity to improve health and body composition”. Not, “don’t eat sugar, it makes you fat.”
MYTH #2: High Fructose Corn Syrup (HFCS) makes you fatter than sugar and leads to type 2 diabetes
FACT: Consumption of caloric sweeteners in America has declined since its peak in 1999 while obesity has climbed more rapidly than any other time in our history
This is an offshoot of the sugar myth. It’s just another urban legend, according to John S. White, Ph.D., a leading research consultant who specializes in nutritive sweeteners. “These allegations--such as increased fat production or increased appetite--are based on poorly conceived experimentation of little relevance to the human diet, which tests unphysiologically high levels of fructose as the sole carbohydrate, often in animals that are poor models for human metabolism.” Most of the anti-HFCS nonsense available to the public is based upon research showing the adverse effects of a diet unusually high in fructose, not HFCS. To clarify, HFCS is similar in fructose content to regular sugar. HFCS starts as corn syrup, which is primarily glucose. Through an enzymatic process, much of the glucose becomes fructose, making the syrup comparatively high in fructose when compared to regular corn syrup. White, granulated sugar is about 50/50 glucose and fructose. HFCS used in most beverages is 42% or 55% fructose, not significantly higher and maybe even lower in fructose than regular sugar (sucrose). The ratio of glucose to fructose in the American food supply has remained quite constant since the 1960s . To truly eat a diet high in fructose, one would have to go out of their way to do it and it would not be easy to do. Studies have looked at the metabolism of HFCS, its affect on insulin, appetite, leptin, and ghrelin and found no significant differences from sucrose (table sugar) . It would be a simple argument if HFCS were the villainous substance many claim it to be, but consider that the rise in obesity in the US is mirrored around the world in all developed countries. HFCS is not a significant contributor of calories to the daily diet of countries outside of the US. In Latin American countries for example, soft drink consumption makes up a significant portion of total daily calorie intake, and obesity is on the rise, yet the makers of Latin American soft drinks still use good old sucrose to sweeten their beverages. In this case, it is the CALORIC contribution, coupled with decreased physical activity, which is increasing the region’s heft.
Regarding the safety of sugar and other sweeteners consider this: since the advent of HFCS (and remember the vast majority of the US population is consuming it), the average lifespan has increased by about two years (not because of HFCS, but clearly the substance is not systematically killing off the population). As for sugars, including fructose and HFCS, making us fat, the American consumption of ALL caloric sweeteners has been going down since its peak in 1999—to the tune of about 10 lbs. per year per person—while obesity during the same time period has climbed more rapidly than any other time in our history!
FACT: Consumption of caloric sweeteners in America has declined since its peak in 1999 while obesity has climbed more rapidly than any other time in our history
This is an offshoot of the sugar myth. It’s just another urban legend, according to John S. White, Ph.D., a leading research consultant who specializes in nutritive sweeteners. “These allegations--such as increased fat production or increased appetite--are based on poorly conceived experimentation of little relevance to the human diet, which tests unphysiologically high levels of fructose as the sole carbohydrate, often in animals that are poor models for human metabolism.” Most of the anti-HFCS nonsense available to the public is based upon research showing the adverse effects of a diet unusually high in fructose, not HFCS. To clarify, HFCS is similar in fructose content to regular sugar. HFCS starts as corn syrup, which is primarily glucose. Through an enzymatic process, much of the glucose becomes fructose, making the syrup comparatively high in fructose when compared to regular corn syrup. White, granulated sugar is about 50/50 glucose and fructose. HFCS used in most beverages is 42% or 55% fructose, not significantly higher and maybe even lower in fructose than regular sugar (sucrose). The ratio of glucose to fructose in the American food supply has remained quite constant since the 1960s . To truly eat a diet high in fructose, one would have to go out of their way to do it and it would not be easy to do. Studies have looked at the metabolism of HFCS, its affect on insulin, appetite, leptin, and ghrelin and found no significant differences from sucrose (table sugar) . It would be a simple argument if HFCS were the villainous substance many claim it to be, but consider that the rise in obesity in the US is mirrored around the world in all developed countries. HFCS is not a significant contributor of calories to the daily diet of countries outside of the US. In Latin American countries for example, soft drink consumption makes up a significant portion of total daily calorie intake, and obesity is on the rise, yet the makers of Latin American soft drinks still use good old sucrose to sweeten their beverages. In this case, it is the CALORIC contribution, coupled with decreased physical activity, which is increasing the region’s heft.
Regarding the safety of sugar and other sweeteners consider this: since the advent of HFCS (and remember the vast majority of the US population is consuming it), the average lifespan has increased by about two years (not because of HFCS, but clearly the substance is not systematically killing off the population). As for sugars, including fructose and HFCS, making us fat, the American consumption of ALL caloric sweeteners has been going down since its peak in 1999—to the tune of about 10 lbs. per year per person—while obesity during the same time period has climbed more rapidly than any other time in our history!
MYTH #3: What muscle you work determines where you lose fat (spot reduction)
FACT: Genetics determine where you lose fat
Let’s get right to the point: a muscle has no control over the fat between it and your skin. At some point everyone has tried to spot reduce. Plié squats for the inner thigh? Every ab device ever invented? Butt and gut classes? Fitness professionals are often asked questions such as
a) What is the best way to tone your legs, stomach and back?
It’s the word “tone” that confuses people. What does it mean? People think it means something like “create muscle definition”, but what they really want is less fat, and what is often overlooked is the fact that muscles become more visible by reducing the layer of fat that conceals them. No specific exercise will create muscle definition by removing fat from an area. So what’s the solution? Lose body fat, and your muscles that are as hard and toned as any bodybuilder’s (however smaller) will be revealed. In other words, simply consume fewer calories than you burn until your fat levels are reduced to your satisfaction. All that said, weight training can add muscle so that when you lose fat your body has more pronounced lines or muscle definition. Larger muscles may help accentuate the body’s natural contours.
b) How can I get rid of the excess fat around my thighs specifically? You can’t. Consider this: your thighs generally move more than any other body part but the fat still ends up there. As you maintain a calorie deficit (eat less than you burn), body fat will leave from whatever area your body was genetically programmed to draw it from at that point in time. As a rule of thumb, the last place on is the first place off, but this can change as you age. And again, if you consistently consume fewer calories than you burn, that stuff on your thighs will go, it just might be the last to do so.
A word of caution--many exercisers, in an attempt to accelerate the loss of fat from a trouble area, will launch an all out exercise attack on that area. Performing a high volume of resistance training for an area that is viewed as fat or bigger than one likes may have the undesired affect of increasing muscle size (called hypertrophy) in that area. If caloric intake is sufficient (and it often is), and body fat is not being lost systemically, then the area of focus can increase, pushing the fat over it farther out.
FACT: Genetics determine where you lose fat
Let’s get right to the point: a muscle has no control over the fat between it and your skin. At some point everyone has tried to spot reduce. Plié squats for the inner thigh? Every ab device ever invented? Butt and gut classes? Fitness professionals are often asked questions such as
a) What is the best way to tone your legs, stomach and back?
It’s the word “tone” that confuses people. What does it mean? People think it means something like “create muscle definition”, but what they really want is less fat, and what is often overlooked is the fact that muscles become more visible by reducing the layer of fat that conceals them. No specific exercise will create muscle definition by removing fat from an area. So what’s the solution? Lose body fat, and your muscles that are as hard and toned as any bodybuilder’s (however smaller) will be revealed. In other words, simply consume fewer calories than you burn until your fat levels are reduced to your satisfaction. All that said, weight training can add muscle so that when you lose fat your body has more pronounced lines or muscle definition. Larger muscles may help accentuate the body’s natural contours.
b) How can I get rid of the excess fat around my thighs specifically? You can’t. Consider this: your thighs generally move more than any other body part but the fat still ends up there. As you maintain a calorie deficit (eat less than you burn), body fat will leave from whatever area your body was genetically programmed to draw it from at that point in time. As a rule of thumb, the last place on is the first place off, but this can change as you age. And again, if you consistently consume fewer calories than you burn, that stuff on your thighs will go, it just might be the last to do so.
A word of caution--many exercisers, in an attempt to accelerate the loss of fat from a trouble area, will launch an all out exercise attack on that area. Performing a high volume of resistance training for an area that is viewed as fat or bigger than one likes may have the undesired affect of increasing muscle size (called hypertrophy) in that area. If caloric intake is sufficient (and it often is), and body fat is not being lost systemically, then the area of focus can increase, pushing the fat over it farther out.
MYTH #4: If your goal is body fat reduction, you’ll burn more fat in your target heart rate zone; if you go over it you will burn muscle
FACT: If you’re maintaining a calorie deficit, then the harder you work the more calories you’ll burn and the faster you’ll lose fat
Let’s look at the evolution of this myth. Heart rate zones and tracking intensity were measures designed to aid endurance athletes. This was to ensure that an athlete did not work at a rate that would cause them to prematurely fatigue. If the athlete worked at too high an intensity, they would deplete their muscular CHO stores and “hit the wall” which impedes performance. Training in the proper “zone” ensured that muscular carbohydrate would not be depleted and that activity could continue for the required time or distance.
At rest, our bodies are primarily burning fat. As the intensity of activity begins to increase, so does the contribution of muscular and systemic carbohydrate. At about 20% VO2 max, fat contributes 60% and CHO 40% of the energy used. This contribution equalizes (50/50) at about 35% VO2 max. By 70% of VO2 max, CHO makes up 80% and fat 20% of the energy used to fuel activity . So, while it is true that fat makes up a bigger contribution of calories burned at a lower intensity, this has no application to a weight loss client. Fat or weight loss is ensured by being in a caloric deficit. The practical goal for the typical exerciser is how to maximize their time working out, so as not to “live in the gym”. At a higher intensity of exercise, more calories, and usually even more fat, are burned. Period. Additionally, there is a phenomenon called EPOC (excessive post oxygen consumption) that indicates a higher rate of fat usage for many hours after the exercise session, BECAUSE of the exercise session. EPOC is directly correlated with higher intensity exercise. Ultimately, you would have to exercise for twice as long at a lower intensity as you would at a higher intensity to get the same degree of calorie burn. As for muscle being burned, that is influenced by total caloric intake, availability of glucose and duration of activityv. It can be a good thing if muscle is called upon to supply energy needs for the body as this leads to new muscle growth, just as weight training disrupts muscle tissue and leads to growth. In both instances, exercise served a stimulus to “damage” muscle, leading to a rebuilding response.
In summary, exercise itself does not burn a significant amount of fat. It is the contribution of exercise to a person’s total daily energy expenditure, including the intensity, that affects overall fat loss . In other words, exercise simply adds to your daily calorie needs, so do all you can during your workout time because the longer and more intensely you move, the greater the amount of calories you burn, leading to a greater fat loss. And the less fuel you put back in, the more must be drawn from your fat stores during the non-workout portions of your day.
FACT: If you’re maintaining a calorie deficit, then the harder you work the more calories you’ll burn and the faster you’ll lose fat
Let’s look at the evolution of this myth. Heart rate zones and tracking intensity were measures designed to aid endurance athletes. This was to ensure that an athlete did not work at a rate that would cause them to prematurely fatigue. If the athlete worked at too high an intensity, they would deplete their muscular CHO stores and “hit the wall” which impedes performance. Training in the proper “zone” ensured that muscular carbohydrate would not be depleted and that activity could continue for the required time or distance.
At rest, our bodies are primarily burning fat. As the intensity of activity begins to increase, so does the contribution of muscular and systemic carbohydrate. At about 20% VO2 max, fat contributes 60% and CHO 40% of the energy used. This contribution equalizes (50/50) at about 35% VO2 max. By 70% of VO2 max, CHO makes up 80% and fat 20% of the energy used to fuel activity . So, while it is true that fat makes up a bigger contribution of calories burned at a lower intensity, this has no application to a weight loss client. Fat or weight loss is ensured by being in a caloric deficit. The practical goal for the typical exerciser is how to maximize their time working out, so as not to “live in the gym”. At a higher intensity of exercise, more calories, and usually even more fat, are burned. Period. Additionally, there is a phenomenon called EPOC (excessive post oxygen consumption) that indicates a higher rate of fat usage for many hours after the exercise session, BECAUSE of the exercise session. EPOC is directly correlated with higher intensity exercise. Ultimately, you would have to exercise for twice as long at a lower intensity as you would at a higher intensity to get the same degree of calorie burn. As for muscle being burned, that is influenced by total caloric intake, availability of glucose and duration of activityv. It can be a good thing if muscle is called upon to supply energy needs for the body as this leads to new muscle growth, just as weight training disrupts muscle tissue and leads to growth. In both instances, exercise served a stimulus to “damage” muscle, leading to a rebuilding response.
In summary, exercise itself does not burn a significant amount of fat. It is the contribution of exercise to a person’s total daily energy expenditure, including the intensity, that affects overall fat loss . In other words, exercise simply adds to your daily calorie needs, so do all you can during your workout time because the longer and more intensely you move, the greater the amount of calories you burn, leading to a greater fat loss. And the less fuel you put back in, the more must be drawn from your fat stores during the non-workout portions of your day.
MYTH #5: Eating a diet that is too low in calories will cause the body to go into starvation mode and not burn any calories
FACT: Severely cutting calories will cause the metabolism to adjust slightly, but not enough to prevent fat loss
Remember that people around the world who truly die of starvation are not overweight when they expire. It’s true that when you severely cut calories your metabolism will make a slight adjustment, allowing your body to run on fewer calories—but it’s not a large compensation. If you need to lose weight and you are not, eat less and/or move more and forget about slowing your metabolism.
That said, the point is not to lose weight too quickly by drastically reducing calories because that method is generally not sustainable. Second, although there is a slight down regulation in metabolism in response to a very low calorie diet, the main reason it may appear to slow down more than it actually does is because the extremely low calorie intake is slowing YOU down. In other words, you become less energetic, forcing a reduction in your daily activities, therefore burning fewer calories overall. Crash dieting with excessively low calorie intake leads to low energy, so you burn fewer calories all day and work out less intensely. This leads to increased hunger, which in turn increased the chances of rebound and binge eating behavior. This can result in a calorie intake that temporarily exceeds your pre-diet intake, leading to a rapid re-accumulation of weight. This is easily misinterpreted as the results of a “damaged” metabolism. It is worth noting that any temporary, minor reduction in metabolic rate due to excessively low caloric intake is regained once caloric intake is increased. Your metabolism is not damageable. Take home message: Never blame failure on metabolism, no matter what anyone tells you! Simply move more.
FACT: Severely cutting calories will cause the metabolism to adjust slightly, but not enough to prevent fat loss
Remember that people around the world who truly die of starvation are not overweight when they expire. It’s true that when you severely cut calories your metabolism will make a slight adjustment, allowing your body to run on fewer calories—but it’s not a large compensation. If you need to lose weight and you are not, eat less and/or move more and forget about slowing your metabolism.
That said, the point is not to lose weight too quickly by drastically reducing calories because that method is generally not sustainable. Second, although there is a slight down regulation in metabolism in response to a very low calorie diet, the main reason it may appear to slow down more than it actually does is because the extremely low calorie intake is slowing YOU down. In other words, you become less energetic, forcing a reduction in your daily activities, therefore burning fewer calories overall. Crash dieting with excessively low calorie intake leads to low energy, so you burn fewer calories all day and work out less intensely. This leads to increased hunger, which in turn increased the chances of rebound and binge eating behavior. This can result in a calorie intake that temporarily exceeds your pre-diet intake, leading to a rapid re-accumulation of weight. This is easily misinterpreted as the results of a “damaged” metabolism. It is worth noting that any temporary, minor reduction in metabolic rate due to excessively low caloric intake is regained once caloric intake is increased. Your metabolism is not damageable. Take home message: Never blame failure on metabolism, no matter what anyone tells you! Simply move more.
MYTH #6: Naturally skinny people have faster metabolisms, so they don’t have to exercise and can eat anything they want
FACT: Naturally skinny people consistently burn as many calories as they consume
Individual metabolisms do vary, but not much. And people who stay slim and eat anything they want either don’t want much (total calories) or move enough (daily activities including fidgeting) to cancel whatever they eat. In other words, people who are overweight eat too much relative to how much they move, whether they exercise or not. People who stay thin and don’t exercise eat as much as they move. Those who tend to stay thinner have the habits that overweight people need to adopt. They tend to eat more slowly, eat smaller portions and move continuously. The calories in are countered by the calories out. In fact, the heavier you are (no matter who you are) the more calories your body burns. So put that heavier, more calorically expensive body to work and get moving! More weight in motion means more calories burned per unit of time.
Final note on metabolisms and plateaus: The “fast and slow metabolism” thing has become a bad excuse for many people. Anyone can get their daily calorie burn (overall metabolism) as high as they need by simply moving or standing more. The main reason the body comes to plateaus during dieting or exercise (besides cheating) is that when weight is lost you become fit, your body uses fewer calories to perform the same work (because it’s easier than when you were heavier and out of shape), forcing you to add work or eat less in order to continue to progress .
People who eat well and exercise regularly (and are “tapped out” as far as time or cutting calories) is to simply increase your daily movements at home or at the office. Stand instead of sitting. Pace the room while on the phone or thinking. Take stairs instead of elevators or escalators. Park further away. Take a walk at lunch. Walk to a colleague’s office to talk rather than using e-mail or the intercom. Additionally, you can try changing your workout, including the type of cardio you perform, which may help temporarily fire up your metabolism .
So there you have it. You can now take these myths off your list and get on with your fitness goals. Most people know in their heart that these myths can’t possibly be real, but then there’s another segment on the news or an article in a “health” magazine that makes these myths sound plausible. Relating weight control back to calorie balance may not be as sensational as the idea of damaged metabolism, but it’s the truth. At the end of the day, no matter what the news and magazines say, fitness professionals are left with the simple truth that body weight and appearance are controlled by the laws of science and thermodynamics (the science of energy relationships). Calories (energy) in versus calories out determine whether you will stay the same, gain or lose weight. Those are the facts.
FACT: Naturally skinny people consistently burn as many calories as they consume
Individual metabolisms do vary, but not much. And people who stay slim and eat anything they want either don’t want much (total calories) or move enough (daily activities including fidgeting) to cancel whatever they eat. In other words, people who are overweight eat too much relative to how much they move, whether they exercise or not. People who stay thin and don’t exercise eat as much as they move. Those who tend to stay thinner have the habits that overweight people need to adopt. They tend to eat more slowly, eat smaller portions and move continuously. The calories in are countered by the calories out. In fact, the heavier you are (no matter who you are) the more calories your body burns. So put that heavier, more calorically expensive body to work and get moving! More weight in motion means more calories burned per unit of time.
Final note on metabolisms and plateaus: The “fast and slow metabolism” thing has become a bad excuse for many people. Anyone can get their daily calorie burn (overall metabolism) as high as they need by simply moving or standing more. The main reason the body comes to plateaus during dieting or exercise (besides cheating) is that when weight is lost you become fit, your body uses fewer calories to perform the same work (because it’s easier than when you were heavier and out of shape), forcing you to add work or eat less in order to continue to progress .
People who eat well and exercise regularly (and are “tapped out” as far as time or cutting calories) is to simply increase your daily movements at home or at the office. Stand instead of sitting. Pace the room while on the phone or thinking. Take stairs instead of elevators or escalators. Park further away. Take a walk at lunch. Walk to a colleague’s office to talk rather than using e-mail or the intercom. Additionally, you can try changing your workout, including the type of cardio you perform, which may help temporarily fire up your metabolism .
So there you have it. You can now take these myths off your list and get on with your fitness goals. Most people know in their heart that these myths can’t possibly be real, but then there’s another segment on the news or an article in a “health” magazine that makes these myths sound plausible. Relating weight control back to calorie balance may not be as sensational as the idea of damaged metabolism, but it’s the truth. At the end of the day, no matter what the news and magazines say, fitness professionals are left with the simple truth that body weight and appearance are controlled by the laws of science and thermodynamics (the science of energy relationships). Calories (energy) in versus calories out determine whether you will stay the same, gain or lose weight. Those are the facts.
Fact or Fiction? Enduring Fitness & Nutrition Myths
by dotFIT experts
Elvis lives! There are alligators in the sewers. People love a good story. The more sensationalistic and absurd, the longer the myth seems to endure. In the health and fitness world, there are exercise and nutrition myths that have survived for decades, even though a preponderance of information proves their inaccuracy. As if the task of improving one’s health or fitness level isn’t challenging enough, fitness myths can cause confusion and frustration, and often result in wasted time. Here dotFIT experts debunk several fitness myths that seem to be particularly pervasive.
by dotFIT experts
Elvis lives! There are alligators in the sewers. People love a good story. The more sensationalistic and absurd, the longer the myth seems to endure. In the health and fitness world, there are exercise and nutrition myths that have survived for decades, even though a preponderance of information proves their inaccuracy. As if the task of improving one’s health or fitness level isn’t challenging enough, fitness myths can cause confusion and frustration, and often result in wasted time. Here dotFIT experts debunk several fitness myths that seem to be particularly pervasive.
MYTH #1: Sugar is making America fat
FACT: Poor choices are making America fat
All legitimate science agrees that the causes of continuous weight gain in developed nations consists of a variety of environmental, psychological and physiological factors, not sugar and sweeteners . Researchers found that obesity was positively linked with time spent watching TV or at a computer and diets high in fat. This review looked at 38,409 individuals ages 20-74 and found no increase in body mass or obesity in populations that consumed sugar sweetened beverages vs. those that did not. Sweeteners are unfortunately guilty by association because of their presence in the foods and drinks (thus calories) we choose to consume. In other words, we can get fat on anything if we eat more calories than we burn, even if we only ate whole grains, fish and salads. According to a 2003 article in Obesity Research, “The use of caloric sweeteners has risen across the world, and has contributed to an increasing number of calories consumed per day, which leads to weight gain” . The sad truth is that as a society we simply make poor food and drink choices. No one would argue that a diet high in sugar (and high in the nutrient deficient foods that deliver it) is good for you, but in the end these poor food choices are simply a delivery vehicle for excess calories. And don’t forget, too much of any nutrient can become unhealthy, including, meats, vitamins and minerals, fish oils, etc. If we consumed sugars in moderation like we should, there would be no health-related issues. Sadly, we would probably fill the calorie gap with something else and then blame all our problems on the substitute food. So, there is nothing inherently fat-producing about sugar. The reality is that sugary foods do make up a significant portion of the typical American’s diet. Coupled with low daily activity, this is a recipe for disaster, tipping the scale in favor of weight gain. A more accurate take-home message is, “reduce junk food intake and increase physical activity to improve health and body composition”. Not, “don’t eat sugar, it makes you fat.”
FACT: Poor choices are making America fat
All legitimate science agrees that the causes of continuous weight gain in developed nations consists of a variety of environmental, psychological and physiological factors, not sugar and sweeteners . Researchers found that obesity was positively linked with time spent watching TV or at a computer and diets high in fat. This review looked at 38,409 individuals ages 20-74 and found no increase in body mass or obesity in populations that consumed sugar sweetened beverages vs. those that did not. Sweeteners are unfortunately guilty by association because of their presence in the foods and drinks (thus calories) we choose to consume. In other words, we can get fat on anything if we eat more calories than we burn, even if we only ate whole grains, fish and salads. According to a 2003 article in Obesity Research, “The use of caloric sweeteners has risen across the world, and has contributed to an increasing number of calories consumed per day, which leads to weight gain” . The sad truth is that as a society we simply make poor food and drink choices. No one would argue that a diet high in sugar (and high in the nutrient deficient foods that deliver it) is good for you, but in the end these poor food choices are simply a delivery vehicle for excess calories. And don’t forget, too much of any nutrient can become unhealthy, including, meats, vitamins and minerals, fish oils, etc. If we consumed sugars in moderation like we should, there would be no health-related issues. Sadly, we would probably fill the calorie gap with something else and then blame all our problems on the substitute food. So, there is nothing inherently fat-producing about sugar. The reality is that sugary foods do make up a significant portion of the typical American’s diet. Coupled with low daily activity, this is a recipe for disaster, tipping the scale in favor of weight gain. A more accurate take-home message is, “reduce junk food intake and increase physical activity to improve health and body composition”. Not, “don’t eat sugar, it makes you fat.”
MYTH #2: High Fructose Corn Syrup (HFCS) makes you fatter than sugar and leads to type 2 diabetes
FACT: Consumption of caloric sweeteners in America has declined since its peak in 1999 while obesity has climbed more rapidly than any other time in our history
This is an offshoot of the sugar myth. It’s just another urban legend, according to John S. White, Ph.D., a leading research consultant who specializes in nutritive sweeteners. “These allegations--such as increased fat production or increased appetite--are based on poorly conceived experimentation of little relevance to the human diet, which tests unphysiologically high levels of fructose as the sole carbohydrate, often in animals that are poor models for human metabolism.” Most of the anti-HFCS nonsense available to the public is based upon research showing the adverse effects of a diet unusually high in fructose, not HFCS. To clarify, HFCS is similar in fructose content to regular sugar. HFCS starts as corn syrup, which is primarily glucose. Through an enzymatic process, much of the glucose becomes fructose, making the syrup comparatively high in fructose when compared to regular corn syrup. White, granulated sugar is about 50/50 glucose and fructose. HFCS used in most beverages is 42% or 55% fructose, not significantly higher and maybe even lower in fructose than regular sugar (sucrose). The ratio of glucose to fructose in the American food supply has remained quite constant since the 1960s . To truly eat a diet high in fructose, one would have to go out of their way to do it and it would not be easy to do. Studies have looked at the metabolism of HFCS, its affect on insulin, appetite, leptin, and ghrelin and found no significant differences from sucrose (table sugar) . It would be a simple argument if HFCS were the villainous substance many claim it to be, but consider that the rise in obesity in the US is mirrored around the world in all developed countries. HFCS is not a significant contributor of calories to the daily diet of countries outside of the US. In Latin American countries for example, soft drink consumption makes up a significant portion of total daily calorie intake, and obesity is on the rise, yet the makers of Latin American soft drinks still use good old sucrose to sweeten their beverages. In this case, it is the CALORIC contribution, coupled with decreased physical activity, which is increasing the region’s heft.
Regarding the safety of sugar and other sweeteners consider this: since the advent of HFCS (and remember the vast majority of the US population is consuming it), the average lifespan has increased by about two years (not because of HFCS, but clearly the substance is not systematically killing off the population). As for sugars, including fructose and HFCS, making us fat, the American consumption of ALL caloric sweeteners has been going down since its peak in 1999—to the tune of about 10 lbs. per year per person—while obesity during the same time period has climbed more rapidly than any other time in our history!
FACT: Consumption of caloric sweeteners in America has declined since its peak in 1999 while obesity has climbed more rapidly than any other time in our history
This is an offshoot of the sugar myth. It’s just another urban legend, according to John S. White, Ph.D., a leading research consultant who specializes in nutritive sweeteners. “These allegations--such as increased fat production or increased appetite--are based on poorly conceived experimentation of little relevance to the human diet, which tests unphysiologically high levels of fructose as the sole carbohydrate, often in animals that are poor models for human metabolism.” Most of the anti-HFCS nonsense available to the public is based upon research showing the adverse effects of a diet unusually high in fructose, not HFCS. To clarify, HFCS is similar in fructose content to regular sugar. HFCS starts as corn syrup, which is primarily glucose. Through an enzymatic process, much of the glucose becomes fructose, making the syrup comparatively high in fructose when compared to regular corn syrup. White, granulated sugar is about 50/50 glucose and fructose. HFCS used in most beverages is 42% or 55% fructose, not significantly higher and maybe even lower in fructose than regular sugar (sucrose). The ratio of glucose to fructose in the American food supply has remained quite constant since the 1960s . To truly eat a diet high in fructose, one would have to go out of their way to do it and it would not be easy to do. Studies have looked at the metabolism of HFCS, its affect on insulin, appetite, leptin, and ghrelin and found no significant differences from sucrose (table sugar) . It would be a simple argument if HFCS were the villainous substance many claim it to be, but consider that the rise in obesity in the US is mirrored around the world in all developed countries. HFCS is not a significant contributor of calories to the daily diet of countries outside of the US. In Latin American countries for example, soft drink consumption makes up a significant portion of total daily calorie intake, and obesity is on the rise, yet the makers of Latin American soft drinks still use good old sucrose to sweeten their beverages. In this case, it is the CALORIC contribution, coupled with decreased physical activity, which is increasing the region’s heft.
Regarding the safety of sugar and other sweeteners consider this: since the advent of HFCS (and remember the vast majority of the US population is consuming it), the average lifespan has increased by about two years (not because of HFCS, but clearly the substance is not systematically killing off the population). As for sugars, including fructose and HFCS, making us fat, the American consumption of ALL caloric sweeteners has been going down since its peak in 1999—to the tune of about 10 lbs. per year per person—while obesity during the same time period has climbed more rapidly than any other time in our history!
MYTH #3: What muscle you work determines where you lose fat (spot reduction)
FACT: Genetics determine where you lose fat
Let’s get right to the point: a muscle has no control over the fat between it and your skin. At some point everyone has tried to spot reduce. Plié squats for the inner thigh? Every ab device ever invented? Butt and gut classes? Fitness professionals are often asked questions such as
a) What is the best way to tone your legs, stomach and back?
It’s the word “tone” that confuses people. What does it mean? People think it means something like “create muscle definition”, but what they really want is less fat, and what is often overlooked is the fact that muscles become more visible by reducing the layer of fat that conceals them. No specific exercise will create muscle definition by removing fat from an area. So what’s the solution? Lose body fat, and your muscles that are as hard and toned as any bodybuilder’s (however smaller) will be revealed. In other words, simply consume fewer calories than you burn until your fat levels are reduced to your satisfaction. All that said, weight training can add muscle so that when you lose fat your body has more pronounced lines or muscle definition. Larger muscles may help accentuate the body’s natural contours.
b) How can I get rid of the excess fat around my thighs specifically? You can’t. Consider this: your thighs generally move more than any other body part but the fat still ends up there. As you maintain a calorie deficit (eat less than you burn), body fat will leave from whatever area your body was genetically programmed to draw it from at that point in time. As a rule of thumb, the last place on is the first place off, but this can change as you age. And again, if you consistently consume fewer calories than you burn, that stuff on your thighs will go, it just might be the last to do so.
A word of caution--many exercisers, in an attempt to accelerate the loss of fat from a trouble area, will launch an all out exercise attack on that area. Performing a high volume of resistance training for an area that is viewed as fat or bigger than one likes may have the undesired affect of increasing muscle size (called hypertrophy) in that area. If caloric intake is sufficient (and it often is), and body fat is not being lost systemically, then the area of focus can increase, pushing the fat over it farther out.
FACT: Genetics determine where you lose fat
Let’s get right to the point: a muscle has no control over the fat between it and your skin. At some point everyone has tried to spot reduce. Plié squats for the inner thigh? Every ab device ever invented? Butt and gut classes? Fitness professionals are often asked questions such as
a) What is the best way to tone your legs, stomach and back?
It’s the word “tone” that confuses people. What does it mean? People think it means something like “create muscle definition”, but what they really want is less fat, and what is often overlooked is the fact that muscles become more visible by reducing the layer of fat that conceals them. No specific exercise will create muscle definition by removing fat from an area. So what’s the solution? Lose body fat, and your muscles that are as hard and toned as any bodybuilder’s (however smaller) will be revealed. In other words, simply consume fewer calories than you burn until your fat levels are reduced to your satisfaction. All that said, weight training can add muscle so that when you lose fat your body has more pronounced lines or muscle definition. Larger muscles may help accentuate the body’s natural contours.
b) How can I get rid of the excess fat around my thighs specifically? You can’t. Consider this: your thighs generally move more than any other body part but the fat still ends up there. As you maintain a calorie deficit (eat less than you burn), body fat will leave from whatever area your body was genetically programmed to draw it from at that point in time. As a rule of thumb, the last place on is the first place off, but this can change as you age. And again, if you consistently consume fewer calories than you burn, that stuff on your thighs will go, it just might be the last to do so.
A word of caution--many exercisers, in an attempt to accelerate the loss of fat from a trouble area, will launch an all out exercise attack on that area. Performing a high volume of resistance training for an area that is viewed as fat or bigger than one likes may have the undesired affect of increasing muscle size (called hypertrophy) in that area. If caloric intake is sufficient (and it often is), and body fat is not being lost systemically, then the area of focus can increase, pushing the fat over it farther out.
MYTH #4: If your goal is body fat reduction, you’ll burn more fat in your target heart rate zone; if you go over it you will burn muscle
FACT: If you’re maintaining a calorie deficit, then the harder you work the more calories you’ll burn and the faster you’ll lose fat
Let’s look at the evolution of this myth. Heart rate zones and tracking intensity were measures designed to aid endurance athletes. This was to ensure that an athlete did not work at a rate that would cause them to prematurely fatigue. If the athlete worked at too high an intensity, they would deplete their muscular CHO stores and “hit the wall” which impedes performance. Training in the proper “zone” ensured that muscular carbohydrate would not be depleted and that activity could continue for the required time or distance.
At rest, our bodies are primarily burning fat. As the intensity of activity begins to increase, so does the contribution of muscular and systemic carbohydrate. At about 20% VO2 max, fat contributes 60% and CHO 40% of the energy used. This contribution equalizes (50/50) at about 35% VO2 max. By 70% of VO2 max, CHO makes up 80% and fat 20% of the energy used to fuel activity . So, while it is true that fat makes up a bigger contribution of calories burned at a lower intensity, this has no application to a weight loss client. Fat or weight loss is ensured by being in a caloric deficit. The practical goal for the typical exerciser is how to maximize their time working out, so as not to “live in the gym”. At a higher intensity of exercise, more calories, and usually even more fat, are burned. Period. Additionally, there is a phenomenon called EPOC (excessive post oxygen consumption) that indicates a higher rate of fat usage for many hours after the exercise session, BECAUSE of the exercise session. EPOC is directly correlated with higher intensity exercise. Ultimately, you would have to exercise for twice as long at a lower intensity as you would at a higher intensity to get the same degree of calorie burn. As for muscle being burned, that is influenced by total caloric intake, availability of glucose and duration of activityv. It can be a good thing if muscle is called upon to supply energy needs for the body as this leads to new muscle growth, just as weight training disrupts muscle tissue and leads to growth. In both instances, exercise served a stimulus to “damage” muscle, leading to a rebuilding response.
In summary, exercise itself does not burn a significant amount of fat. It is the contribution of exercise to a person’s total daily energy expenditure, including the intensity, that affects overall fat loss . In other words, exercise simply adds to your daily calorie needs, so do all you can during your workout time because the longer and more intensely you move, the greater the amount of calories you burn, leading to a greater fat loss. And the less fuel you put back in, the more must be drawn from your fat stores during the non-workout portions of your day.
FACT: If you’re maintaining a calorie deficit, then the harder you work the more calories you’ll burn and the faster you’ll lose fat
Let’s look at the evolution of this myth. Heart rate zones and tracking intensity were measures designed to aid endurance athletes. This was to ensure that an athlete did not work at a rate that would cause them to prematurely fatigue. If the athlete worked at too high an intensity, they would deplete their muscular CHO stores and “hit the wall” which impedes performance. Training in the proper “zone” ensured that muscular carbohydrate would not be depleted and that activity could continue for the required time or distance.
At rest, our bodies are primarily burning fat. As the intensity of activity begins to increase, so does the contribution of muscular and systemic carbohydrate. At about 20% VO2 max, fat contributes 60% and CHO 40% of the energy used. This contribution equalizes (50/50) at about 35% VO2 max. By 70% of VO2 max, CHO makes up 80% and fat 20% of the energy used to fuel activity . So, while it is true that fat makes up a bigger contribution of calories burned at a lower intensity, this has no application to a weight loss client. Fat or weight loss is ensured by being in a caloric deficit. The practical goal for the typical exerciser is how to maximize their time working out, so as not to “live in the gym”. At a higher intensity of exercise, more calories, and usually even more fat, are burned. Period. Additionally, there is a phenomenon called EPOC (excessive post oxygen consumption) that indicates a higher rate of fat usage for many hours after the exercise session, BECAUSE of the exercise session. EPOC is directly correlated with higher intensity exercise. Ultimately, you would have to exercise for twice as long at a lower intensity as you would at a higher intensity to get the same degree of calorie burn. As for muscle being burned, that is influenced by total caloric intake, availability of glucose and duration of activityv. It can be a good thing if muscle is called upon to supply energy needs for the body as this leads to new muscle growth, just as weight training disrupts muscle tissue and leads to growth. In both instances, exercise served a stimulus to “damage” muscle, leading to a rebuilding response.
In summary, exercise itself does not burn a significant amount of fat. It is the contribution of exercise to a person’s total daily energy expenditure, including the intensity, that affects overall fat loss . In other words, exercise simply adds to your daily calorie needs, so do all you can during your workout time because the longer and more intensely you move, the greater the amount of calories you burn, leading to a greater fat loss. And the less fuel you put back in, the more must be drawn from your fat stores during the non-workout portions of your day.
MYTH #5: Eating a diet that is too low in calories will cause the body to go into starvation mode and not burn any calories
FACT: Severely cutting calories will cause the metabolism to adjust slightly, but not enough to prevent fat loss
Remember that people around the world who truly die of starvation are not overweight when they expire. It’s true that when you severely cut calories your metabolism will make a slight adjustment, allowing your body to run on fewer calories—but it’s not a large compensation. If you need to lose weight and you are not, eat less and/or move more and forget about slowing your metabolism.
That said, the point is not to lose weight too quickly by drastically reducing calories because that method is generally not sustainable. Second, although there is a slight down regulation in metabolism in response to a very low calorie diet, the main reason it may appear to slow down more than it actually does is because the extremely low calorie intake is slowing YOU down. In other words, you become less energetic, forcing a reduction in your daily activities, therefore burning fewer calories overall. Crash dieting with excessively low calorie intake leads to low energy, so you burn fewer calories all day and work out less intensely. This leads to increased hunger, which in turn increased the chances of rebound and binge eating behavior. This can result in a calorie intake that temporarily exceeds your pre-diet intake, leading to a rapid re-accumulation of weight. This is easily misinterpreted as the results of a “damaged” metabolism. It is worth noting that any temporary, minor reduction in metabolic rate due to excessively low caloric intake is regained once caloric intake is increased. Your metabolism is not damageable. Take home message: Never blame failure on metabolism, no matter what anyone tells you! Simply move more.
FACT: Severely cutting calories will cause the metabolism to adjust slightly, but not enough to prevent fat loss
Remember that people around the world who truly die of starvation are not overweight when they expire. It’s true that when you severely cut calories your metabolism will make a slight adjustment, allowing your body to run on fewer calories—but it’s not a large compensation. If you need to lose weight and you are not, eat less and/or move more and forget about slowing your metabolism.
That said, the point is not to lose weight too quickly by drastically reducing calories because that method is generally not sustainable. Second, although there is a slight down regulation in metabolism in response to a very low calorie diet, the main reason it may appear to slow down more than it actually does is because the extremely low calorie intake is slowing YOU down. In other words, you become less energetic, forcing a reduction in your daily activities, therefore burning fewer calories overall. Crash dieting with excessively low calorie intake leads to low energy, so you burn fewer calories all day and work out less intensely. This leads to increased hunger, which in turn increased the chances of rebound and binge eating behavior. This can result in a calorie intake that temporarily exceeds your pre-diet intake, leading to a rapid re-accumulation of weight. This is easily misinterpreted as the results of a “damaged” metabolism. It is worth noting that any temporary, minor reduction in metabolic rate due to excessively low caloric intake is regained once caloric intake is increased. Your metabolism is not damageable. Take home message: Never blame failure on metabolism, no matter what anyone tells you! Simply move more.
MYTH #6: Naturally skinny people have faster metabolisms, so they don’t have to exercise and can eat anything they want
FACT: Naturally skinny people consistently burn as many calories as they consume
Individual metabolisms do vary, but not much. And people who stay slim and eat anything they want either don’t want much (total calories) or move enough (daily activities including fidgeting) to cancel whatever they eat. In other words, people who are overweight eat too much relative to how much they move, whether they exercise or not. People who stay thin and don’t exercise eat as much as they move. Those who tend to stay thinner have the habits that overweight people need to adopt. They tend to eat more slowly, eat smaller portions and move continuously. The calories in are countered by the calories out. In fact, the heavier you are (no matter who you are) the more calories your body burns. So put that heavier, more calorically expensive body to work and get moving! More weight in motion means more calories burned per unit of time.
Final note on metabolisms and plateaus: The “fast and slow metabolism” thing has become a bad excuse for many people. Anyone can get their daily calorie burn (overall metabolism) as high as they need by simply moving or standing more. The main reason the body comes to plateaus during dieting or exercise (besides cheating) is that when weight is lost you become fit, your body uses fewer calories to perform the same work (because it’s easier than when you were heavier and out of shape), forcing you to add work or eat less in order to continue to progress .
People who eat well and exercise regularly (and are “tapped out” as far as time or cutting calories) is to simply increase your daily movements at home or at the office. Stand instead of sitting. Pace the room while on the phone or thinking. Take stairs instead of elevators or escalators. Park further away. Take a walk at lunch. Walk to a colleague’s office to talk rather than using e-mail or the intercom. Additionally, you can try changing your workout, including the type of cardio you perform, which may help temporarily fire up your metabolism .
So there you have it. You can now take these myths off your list and get on with your fitness goals. Most people know in their heart that these myths can’t possibly be real, but then there’s another segment on the news or an article in a “health” magazine that makes these myths sound plausible. Relating weight control back to calorie balance may not be as sensational as the idea of damaged metabolism, but it’s the truth. At the end of the day, no matter what the news and magazines say, fitness professionals are left with the simple truth that body weight and appearance are controlled by the laws of science and thermodynamics (the science of energy relationships). Calories (energy) in versus calories out determine whether you will stay the same, gain or lose weight. Those are the facts.
FACT: Naturally skinny people consistently burn as many calories as they consume
Individual metabolisms do vary, but not much. And people who stay slim and eat anything they want either don’t want much (total calories) or move enough (daily activities including fidgeting) to cancel whatever they eat. In other words, people who are overweight eat too much relative to how much they move, whether they exercise or not. People who stay thin and don’t exercise eat as much as they move. Those who tend to stay thinner have the habits that overweight people need to adopt. They tend to eat more slowly, eat smaller portions and move continuously. The calories in are countered by the calories out. In fact, the heavier you are (no matter who you are) the more calories your body burns. So put that heavier, more calorically expensive body to work and get moving! More weight in motion means more calories burned per unit of time.
Final note on metabolisms and plateaus: The “fast and slow metabolism” thing has become a bad excuse for many people. Anyone can get their daily calorie burn (overall metabolism) as high as they need by simply moving or standing more. The main reason the body comes to plateaus during dieting or exercise (besides cheating) is that when weight is lost you become fit, your body uses fewer calories to perform the same work (because it’s easier than when you were heavier and out of shape), forcing you to add work or eat less in order to continue to progress .
People who eat well and exercise regularly (and are “tapped out” as far as time or cutting calories) is to simply increase your daily movements at home or at the office. Stand instead of sitting. Pace the room while on the phone or thinking. Take stairs instead of elevators or escalators. Park further away. Take a walk at lunch. Walk to a colleague’s office to talk rather than using e-mail or the intercom. Additionally, you can try changing your workout, including the type of cardio you perform, which may help temporarily fire up your metabolism .
So there you have it. You can now take these myths off your list and get on with your fitness goals. Most people know in their heart that these myths can’t possibly be real, but then there’s another segment on the news or an article in a “health” magazine that makes these myths sound plausible. Relating weight control back to calorie balance may not be as sensational as the idea of damaged metabolism, but it’s the truth. At the end of the day, no matter what the news and magazines say, fitness professionals are left with the simple truth that body weight and appearance are controlled by the laws of science and thermodynamics (the science of energy relationships). Calories (energy) in versus calories out determine whether you will stay the same, gain or lose weight. Those are the facts.
Monday, October 19, 2015
Weight Control 101
by Registered Dietitian
One factor determines your weight …calories.
by Registered Dietitian
One factor determines your weight …calories.
Controlling your weight comes down to one thing - managing calories. Your body is a complex machine that requires fuel to run your metabolism and perform all movement. Calories from the food and beverages you consume provide this fuel. If you burn all the fuel you take in, your weight will remain stable. If you end up with excess fuel that isn’t burned, it will be stored as body fat and your weight will increase. Similarly, if you burn more fuel than you take in, you’ll lose weight – it’s that simple. By managing the calories you take in and the calories you burn, you can successfully control your weight.
So why have the majority of adults become overweight or obese in recent decades? Taking in more fuel than the body burns mostly as a result of lifestyle changes. Manual labor is now performed by machines and computers. Very few calories are burned during our daily routine because work, transportation, recreation and entertainment are mostly sedentary. People eat out more frequently and enticing food is offered everywhere in large quantities, day or night. Because humans have a natural tendency to preserve energy and eat even when we’re not hungry, modern lifestyle easily leads to unburned fuel and unwanted weight gain.
Beware of the creeping waistline
Experts predict nine out of ten people will be overweight or obese at some point in their lifetime. However, most people don’t realize they’re becoming overweight because it happens fairly slowly. The average yearly weight gain among adults is one to three pounds. This means most people are off by only 20 to 30 calories a day. Small changes such as skipping those last few bites or taking 200-300 extra steps per day will keep you trim and away from weight loss diets. But keep in mind as you get older, you’re likely to burn fewer calories because your daily routine changes. Because of this, you’ll have to become aware of the calories you take in and how much (or how little) you move. And to keep your weight in check, you’ll need to get on the scale or measure your waistline more than once a year.
Boost your calorie IQ
One of the most effective weight control tools is tracking what you eat. An old fashioned pen and paper work just fine but online trackers also offer support and feedback. After a week or so, you’ll be amazed at how much you learn and your calorie IQ will get a huge boost. Those who consistently track what they eat lose more weight and are more successful at keeping the weight off. Doing so will help you decide where to cut back – skip a regular 20 ounce soda and save 250 calories, switch from whole milk to skim milk and save 50 calories a cup, go for regular coffee instead of a regular blended drink and save 300 calories. If you’d rather reduce the portions of the foods you currently eat, that is a good option. Remember, small changes tend to be the most effective because they withstand the test of time.
Check your surroundings
Scientific studies reveal that your surroundings influence the amount we eat. The bigger the portions, the more you’ll eat. If you see or smell tempting foods, you’re likely to eat them. If you’re in a social setting, at a buffet or drinking alcohol, you’ll probably eat more. If you watch TV while you eat, you’ll overeat. So control your environment by limiting portion sizes, keeping tempting foods out of sight (and out of mind) and game planning before social events. For instance, you may decide to eat or exercise before the party. In any case, be conscious of your environment otherwise you’ll take in more calories without even noticing it.
Step up your activity level
Every calorie you consume or have stored on your body can be burned through activity. If weight control is the goal, step up your activity level. Start by determining how active you are by using a pedometer to measure the steps you take. Gradually increase your daily steps any way you can – short walks, more chores, pacing while watching TV or talking on the phone and of course, climbing stairs at every opportunity. If you prefer the gym, that’s fine too as long as you’re burning more calories by working harder or adding to your regular workouts. Keep in mind that the more active you are, the more fuel your body burns. This means you can speed up your weight loss efforts or choose to eat more.
Monitor your progress and adjust
Monitor your progress at least once a week by weighing in or taking your circumference measurements. For accuracy purposes, it’s best to check your weight at the same time of day with the same clothing. Also, consider weighing in mid week because weight fluctuations tend to occur after a weekend of dining out or indulging. Because weight can fluctuate on any given day, judge your progress over time. If your results aren’t moving in the right direction after any two to three week period, you’ll need to adjust. Reduce the calories you take in or increase movement until you make progress.
Set goals and get support
Set a short term and long term goal and write them down. In doing so, you make a commitment to yourself which helps propel you into immediate action. Healthy weight loss for most people is half a pound to two pounds per week but the more weight you have to lose, the faster you can lose it. One pound of body fat contains approximately 3,500 calories. Use the table below to determine how many extra calories you’ll have to burn or cut out of your diet each day for different weight loss goals.
Wednesday, October 14, 2015
GGX Schedule for Thursday, Oct.15:
AM: Spin Bike (Kanae)-5:45am-6:45am
Belly Dance (Allen)-8:30am-9:30am
PM:TRX (Ferleen) - 5:00pm-5:30pm
ABS/CORE (Ferleen)-5:45pm-6:20pm
Spin Bike (JP) - 5:15pm-6:15pm
Zumba Mash-Up(Allen)-6:30pm-7:30pm
AM: Spin Bike (Kanae)-5:45am-6:45am
Belly Dance (Allen)-8:30am-9:30am
PM:TRX (Ferleen) - 5:00pm-5:30pm
ABS/CORE (Ferleen)-5:45pm-6:20pm
Spin Bike (JP) - 5:15pm-6:15pm
Zumba Mash-Up(Allen)-6:30pm-7:30pm
ll You Get Big and Bulky if You Lift Weights?
This question comes up a lot from female clients. And the answer is, no, most likely you will not.
In fact, gaining more muscle through resistance exercises is an integral part of any well rounded fitness / fat loss program.
Having more muscle on your frame is the best "fat burning friend" that you will ever have.
Below are some advantages to incorporating resistance training (lifting weights) into your fitness / fat loss routine, along with a sound nutrition program, a strong positive mindset, and a social support plan.
Muscle is Five Times More Dense Than Fat
I can understand why many women may be reluctant to start lifting weights.
You may have visions of steroid-bloated female bodybuilders with veins running through their biceps and chests.
Of course, there is that extreme, but keep in mind those women are out of balance.
That kind of build is NOT the typical result of weight lifting, and 99 percent of women simply do not have the level of natural testosterone to gain muscle like men.
It is a common misconception that muscle weighs more than fat. In reality, it's simply a matter of density.
They take up different amounts of space.
Conversely, a pound of fat takes up five times more space on your body than muscle, which means you can gain a pound of muscle and lose a pound of fat, and while your weight stays the same, you will actually shrink in size, and get that toned look you are looking for.
Muscle is five times more dense than fat, meaning it takes up five times less space on your frame, pound for pound.
Burn More Calories 24 hours a Day / 7 Days Per Week
Another great advantage to gaining muscle through resistance training is that you burn more calories.
Why?
Because muscle is anabolic and demands energy just to sit on your frame – even when you sleep! For every pound of muscle that you gain in the future, your body will burn 50-70 calories more per day. That means, if you add 10 lbs. of muscle through a sensible fitness program (which is very possible), you will burn 500 – 700 calories more per day. And burning more calories leads to shedding excess fat.
How Weight Lifting Can Reduce Your Risk of Diabetes and Heart Disease
Remember, shedding excess fat is about more than just looks. Your body has two types of fat: visceral and subcutaneous. Subcutaneous fat is found just under your skin, and is the type that causes dimpling and cellulite. Visceral fat, on the other hand, shows up in your abdomen and surrounds your vital organs including your liver, heart and muscles.
Visceral fat has been linked to serious health problems such as heart disease, diabetes and stroke, among many other chronic diseases.
If you want to reduce your risk of heart disease (and a host of other chronic diseases), the key is to keep your inflammation levels low, and avoid gaining visceral fat in your body.
Exercise is a critical component for this, as it both lowers inflammation in your body, and is one of the best weapons to fight visceral fat. For example, one study found that volunteers who did not exercise had an 8.6 percent increase in visceral fat after eight months, while those who exercised the most LOST over 8 percent of their visceral fat during that time. So, since increasing muscle-mass puts your calorie burning into overdrive, which reduces fat stores, weight lifting is an essential part of a healthy fitness routine.
One of the Best Ways to Fight Osteoporosis
Your bones are actually very porous and soft, and as you get older, your bones can easily become brittle and less dense. Especially if you are inactive. When you engage in resistance training you put more tension on your muscles, which in turn puts more pressure on your bones. In addition, as you build more muscle, and make the muscle that you already have stronger, you also put more constant pressure on your bones.
Weight-bearing exercise is one of the most effective remedies against osteoporosis. The last thing you want to consider is to take a drug to improve your bone density, as without question, that is more likely to cause long-term harm than benefit.
I have had many clients who have amazed their doctors by reversing osteoporosis and osteopenia by lifting weights a couple times per week. So when it comes to fighting osteoporosis, stay off the meds and incorporate weight-bearing exercises instead. For example, a walking lunge exercise is a great way to build bone density in your hips, even without any additional weights.
You Have the Ability to Sculpt Your Physique
It's important to realize the difference between simple weight loss and the body sculpting so many are trying to achieve. Body sculpting is not possible with cardio exercise only. For example, if you start out with a pear shaped figure and lose weight by calorie restriction and/or cardio work alone, you will simply end up with a smaller pear shape. For many, this is not enough.
However, by including weight training in your program, you have the ability to literally reshape your shoulders, buns, arms, back, and chest. You are the sculptor and can create virtually any changes you so desire.
But don't think that the benefits of resistance training are limited to mere cosmetic adjustments -- although most will agree it does feel great to look good in your birthday suit. You see, the intensity of your resistance training will achieve a number of beneficial changes on the molecular, enzymatic, hormonal, and chemical level, which will help slow down (and many cases stop) many of the diseases caused by a sedentary lifestyle, including:
Metabolic syndrome
Insulin sensitivity and resistance
Diabetes
Auto immune diseases
Insulin sensitivity and resistance
Diabetes
Auto immune diseases
Optimal health is dependent on an active lifestyle; eating fresh, whole foods, avoiding as many processed foods as possible, and addressing the stress in your life. Ignoring any of these basic tenets of health will eventually lead to a decline in health and any number of diseases. So start moving, and do remember to include strength training in your fitness / fat loss program. It is the number one way for you to remain strong, young, and independent well into old age.
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