Tag Archives: weight loss

12 Reasons Why You’re Not Leaning Out

The human body is a tricky machine, and understanding what makes it tick — and how to control it — is a lifetime process. Many of us eat healthily and stay active with the goal of looking and feeling amazing, and yet we seem to fall short. Do you have your eyes set on better body composition? If you’re looking to lose fat and gain lean muscle but can’t seem to figure it out, there could be a number of reasons why you’re not leaning out.

12 Possible Reasons Why You’re Not Leaning Out

1. You’re Dehydrated

As many as 75% of us might be walking around chronically dehydrated, according to research, and it can have countless negative effects on our health. When you don’t drink enough water, your body can’t burn fat as easily, your metabolism gets sluggish, and you’ll feel the need to eat more.

2. You’re Sleep Deprived

The Centers for Disease Control and Prevention says 33% of us don’t sleep enough, and you likely already know the consequences of a lack of sleep are detrimental to our health. For instance, one study found even a lack of just 30 minutes of sleep can increase your risk of not only obesity but diabetes. Plus, it raises your cortisol levels (the stress hormone), leading to some serious cravings. If leaning out is a priority, you might need to get more beauty rest.

3. You’re Not Exercising Enough

Even if you eat relatively healthy, a body constantly at rest can’t burn extra calories. Leaning out further will be difficult, if possible at all. Humans are widely sedentary. Some studies say we spend nine hours sitting every day! You already know sitting is bad for you, but did you also know it could be the reason you’re not leaning out?

sitting too much

4. You’re Exercising Too Much

On the other hand, weight gain, or the inability to lose body fat, can be a sign of overtraining. This is because overtraining can tell your body it needs to start burning muscle for energy and store more fat — obviously the opposite of what we want to happen.

5. You’re Eating Too Much

A lot of research agrees: weight loss, gain, or maintenance simply comes down to calories in and calories out. If you’re consuming too many calories and not burning enough, you will put on weight and keep it on.

6. You’re Not Eating Enough

Conversely, and very strangely, not eating enough can also make it difficult to lean out. Many people don’t realize you need calories to burn calories. When you deprive yourself too much, your body goes into starvation mode, your metabolism gets confused, and you can no longer burn calories.

7. Your Macronutrients Are Out of Whack

While it’s true weight loss and gain overwhelmingly come down to calorie consumption, it’s not 100% about that. The type of food you’re consuming also matters. Food is made of one or more of these three macronutrients: carbohydrates, fats, and protein. If you’re eating way more carbs than your activity level demands (even if they’re healthy carbs), you might find it tricky to lean out. Not consuming enough protein can also make it difficult to lean out. This is why many people find it useful to count macros.

eating too many carbs

8. You’re Too Stressed Out

Experts say chronic stress overload can not only make it difficult to lean out, but it can also add pounds to your frame. It comes down to your body thinking that because you were in a stressful state, you used extra calories to manage that stress, even though you really didn’t. Plus, there’s a rise in cortisol, the stress hormone we mentioned earlier, which once again explains those cravings for unhealthy food.

9. You Don’t Stick to Any Plan Long Enough

If you quit every two weeks and start a new fat loss plan because it appears nothing ever works, you’re going to be caught in this cycle forever. While you can sometimes see results within a couple weeks, this is a marathon, not a sprint. Being healthy is something you have to do every single day. There is no overnight cure.

10. You Rely on Diet Fads and Magic Fixes

Fit teas. Waist trainers. Detoxes. Low-calorie drinks. Fads, fads, fads, fads. The only reason these things lead to weight loss is that they’re almost always accompanied by a strict calorie cut — and as you know now, too much of a calorie deficit can backfire. These things aren’t the answer to leaning out.

girl drinking soda

11. You Have a Medical Condition Making it Difficult to Shed Pounds

You could put in all the effort in the world, and if your body is deciding to work against you, you won’t win until you address what’s at the root of the problem. For instance, hypothyroidism can lead to weight gain, according to the Mayo Clinic.

12. You’re Doing Too Much Cardio and Not Enough Strength Training

You know what the leanest people at the gym are doing? Lifting weights. So many women are scared to lift weights because they think it’ll make them “big.” Plus, it’s worrisome knowing that since muscle weighs more than fat, losing fat and gaining muscle could make the number on the scale go up.

The truth is, though, that doesn’t matter. It comes down to your health and how you feel. And the fact is this: muscle burns more calories than fat. Want to store less body fat? You need more muscle. You know how you get more muscle? Lifting weights.

Above all else, as you figure out what’s stopping you from leaning out, ask yourself this: Why do I want to lose weight? Is it to impress someone else or fit society’s (incredibly unreasonable and unattainable) standards of beauty? Pause and rethink! Something’s not right here. You have to do this for you, and for the right reasons. Do you want to shed fat to feel better? Have more energy? Keep up with your children? Improve your health? Those are all excellent reasons. Be healthy and happy!

How Much Does Body Weight Actually Have to Do with Being Healthy?

Weight is often seen as the most important (if not only) indicator of health. Those that are skinny are seen as healthy while those that are overweight are seen as unhealthy. Being overweight can definitely put you at higher risk for certain health conditions, but some of the research that’s been done might surprise you.

Your Ideal Weight

First and foremost, it’s of utmost importance to realize that you are the healthiest you can be at your ideal weight, and this weight is completely different for each person. Also, keep in mind that modern day beauty standards are not promoting a healthy body weight (especially for women), and unfortunately the idea of “fit” is often associated with an unhealthy ideal.

Remember, as well, that being overweight is not necessarily a health problem in and of itself, but instead is a symptom of a problem such as an unhealthy diet or lack of physical activity. Other factors that are not as easily addressed include hormonal imbalances, unaddressed emotional issues, and chronic stress.

Taking pride in your body and maintaining its health should certainly be top priority, and learning the differences between overweight and fit versus skinny and unfit is a good place to start.

body weight and health 3

Skinny and Unfit

Just because someone is thin does not automatically mean they are healthy (or fit). Visceral fat is fat that surrounds your internal organs, and research suggests that this type of fat might actually be more dangerous than more obvious, external fat. In fact, many people who are naturally slim could be falsely assuming that they are fit, when they might actually be at risk for conditions associated with visceral fat, such as heart disease and diabetes.

Hidden visceral fat must be addressed by a healthy diet, exercise, and stress management, regardless of a person’s weight.

Another important idea to keep in mind is that the traditional use of BMI (body mass index) is often not an accurate measure of a healthy body weight, as it only takes into account your height and weight, without considering body fat percentage. A skinny and unfit person could have a “healthy” BMI while a muscular athlete could have the exact same BMI as someone who is obese. Check out this article for more information on this important topic, as it can be confusing.

Can I Be Overweight and Fit?

Yes, you can be carrying some extra weight and still be healthy. However, this can be a slippery slope, and there are far more unhealthy people that are overweight than thin. Instead, it’s important that you are using actual blood markers measured in lab tests, such as insulin, cholesterol, leptin, and triglyceride levels.

It is well known by now that obesity puts you at far greater risk of heart disease, diabetes, and cancer. However, not all fat is created equal. Studies show that subcutaneous fat (AKA fat that collects under your skin) might help to improve insulin sensitivity — our blood sugar-regulating hormone. This is the type of fat that causes cellulite and skin dimpling. While mid-section fat is associated with a higher risk of disease (as this is often that visceral fat we talked about), fat on your bottom, hips, legs, and arms has not been equally shown to raise your risk of disease.

body weight and health

Hidden Causes of Weight Gain

The idea that being overweight is a simple lack of will-power is a dangerous myth that ignores many underlying factors. Obesity is also intricately connected to genetic and other factors, such as childhood eating and exercise habits, medications, hormonal imbalances, leptin resistance, lack of healthy gut bacteria (probiotics), sugar addiction, and poor nutrition education, to name a few.

With this in mind, addressing weight loss should include helping people with the above-mentioned factors, as well as education and support around the very real (and more controllable) dangers of a sedentary lifestyle, lack of sleep, and a poor diet.

So, Whats the Verdict?

If you are active (the CDC recommends no less than 150 minutes of physical activity per week to reduce your risk of conditions such as diabetes), eat a diet where at least half of each plate is filled with veggies and (some) fresh fruits, you get plenty of healthy protein and good fats, and keep your carb count low to moderate, there is a good chance that you are relatively healthy. Run the labs to prove it, and then you can relax about shedding those extra pounds if they don’t bother you.

Life is too short: as long as you eat healthy and exercise, striving to be a “perfect” size and stressing yourself out about achieving a certain body type will cause far more harm to your health than being slightly overweight.

The Most Common Weight Loss Myths Debunked

As a Holistic Nutritionist, I strongly dislike the mainstream meaning of the word “diet.” It implies subjecting our bodies and minds to a period of short-term deprivation in order to reach an (often unhealthy or unattainable) end weight goal, and people view it as simply something that must be endured if they wish to lose weight.

This standard diet model rarely works, especially if you are seeking long term weight loss. It might promote short-term success, but at the expense of your mental sanity. Drastically cutting calories, eliminating major food groups, and/or undergoing a radical detox or cleanse program almost always ensures that the weight will come right back.

rice cakes
Image via Pixabay under license CC0

Why? This method of weight loss does not work for several reasons. For example, drastic calorie-restriction or detox programs can actually do permanent damage to the metabolism, they deprive the body of essential nutrients, we end up with uncontrollable cravings which often lead to bingeing, and we never learn how to actually change our eating habits in order to achieve sustainable, long term success.

Weight loss myth #1: Eating fat makes us fat

Plain and simple: Including appropriate amounts of high quality dietary fat does not lead to body fat. Gaining popularity in the 1950s and really taking off in the 1980s, Americans became obsessed with the idea of a low-fat/no-fat diet model.

lettuce
Image via Stocksnap

While studies show that processed and rancid fats such as trans-fats (hydrogenated and partially hydrogenated oils) will contribute to obesity and a host of other problems, good sources of fat can actually help us lose weight. Sources such as coconut oil, olive oil, raw nuts and seeds, avocados, and flax oil are actually essential to a healthy diet. If weight loss is the goal, moderating them to one serving per meal is recommended (approximately one tablespoon).

pistachios
Image via Pixabay under license CC0

In fact, studies show that a low-carbohydrate and higher fat diet model can be highly beneficial in weight loss.

 

Weight loss myth #2: Calories in, calories out is all that matters

Thermodynamics is the study of the relationship between heat, work, and the internal energy of a system. What this boils down to for weight loss is that you have to burn more calories than you take in, plain and simple. (This is basic science.) However, what many people fail to take into account is that not all calories are created equal.

peanut butter toast
Image via Pixabay under license CC0

Scientifically this holds true, as we cannot eat more calories than we burn and expect to lose weight. However, eating certain foods will increase our metabolic rate and our level of satiety (feeling of fullness), therefore promoting further weight loss. Mary Enig and Sally Fallon in their best-selling book, Eat Fat Lose Fat, point out that eating a low-fat diet can actually produce more food cravings and has been linked to overeating.

Eat Fat, Lose Fat goes on to give some examples of symptoms you may be experiencing that are indicators of nutrient deficiencies in your body that lead to over-eating and sluggish metabolism:

  • Weight slowly creeping up
  • Can’t lose that last 5-10 pounds no matter what
  • Low energy
  • Feeling hungry after a meal
  • Craving fried, sweet foods
  • Experiencing a mid-afternoon energy crash
  • Feeling too fatigued to exercise

 

Weight Loss Myth #3: Cravings are controlled by will-power alone

One of the most essential parts to successful weight loss is blood sugar regulation. When our blood sugar drops, we become ravenously hungry and are much less likely to discern between healthy and non-healthy foods, let alone make healthy choices. If we eat at regular intervals throughout the day, and include healthy proteins and fats in each of these meals/snacks, our bodies are able to better sustain energy levels, and avoid reaching the point of feeling famished.

fat hamburger
Image via Pixabay under license CC0

Foods that will cause more dramatic spikes and crashes in blood sugar include starchy, high carbohydrate foods, but particularly refined carbs and sugar. That is why eating a breakfast high in protein and good fat (eggs and veggies cooked in coconut oil, with half a baked sweet potato on the side, for example) will set you on the right foot for the day to come, especially if you suffer from blood sugar dysregulation.

An excellent book to learn more about overeating and cravings is The End of Overeating: Taking Control of the Insatiable American Appetite by Dr. David Kessler.

 

While there is no secret trick to magically lose weight, here are some pointers:

-Get adequate amounts of protein (20 grams of protein/meal for an average, healthy adult). Adequate protein has been shown to boost metabolism.

-Avoid inflammatory foods such as soy, refined carbs and sugar (processed pastries and baked goods, candy, white bread and pasta), along with rancid oils such as canola, soy and corn. Eating inflammatory foods and/or foods we might be sensitive too can lead to fluid retention and swelling (among more serious conditions).

-Lower your stress level, as stress produces excess cortisol, which increases insulin resistance. Cortisol is a fat storage hormone, and will lead to belly fat, in particular. Begin a meditation or deep breathing practice, get adequate sleep, and don’t be afraid to say no to social events or engagements that add stress to your life.

-Don’t over-exercise. Excess exercise, especially intense and long-duration cardio, can actually increase your cortisol levels, leading to weight gain.

-Consider toxicity. If you suspect weight loss resistance (inability to lose weight), it might be a toxic load issue (think environmental toxins like mercury, lead, arsenic, etc). Find a healthcare practitioner who offers hair analysis testing for heavy metal toxicity, and undergo a safe detox program.

-Make sure your Omega 3:6 fatty acid ratios are in line. Most Americans are deficient in Omega 3 fatty acids (the kind found in cold water fish such as wild salmon), and too high in inflammatory Omega 6’s (found in vegetable oils like canola). Omega 3’s boost the bodies fat burning capacity, so consider including more wild fish in your diet. If you can’t eat three servings of fish per week, supplementing with a fermented cod liver oil could be beneficial.

By debunking common diet myths, we can achieve healthy and sustainable weight loss that does not sacrifice our sanity. Your body, mind and spirit will thank you.

Getting Healthy: It Takes A Village

As a woman who never had a serious health issue, including being overweight, it came as a bit of a shock one day when I looked in the mirror and realized I had gained weight. A lot of it. Never mind that the numbers had been going up on the tags on my clothes over the years. I justified it because, in my eyes, I was healthy.

belly waist measuring tape
Image via Pixabay under license CC0

I never let weight define me as a person. I still looked good. And I felt good, too—until I didn’t. It crept up on me, the not feeling 100%. My knees started to hurt. I was tired all the time. When I ate certain foods, I felt uncomfortable. My energy level was low. I wasn’t walking my dog every day, and I was more sedentary than I had ever been. I felt off. And I was starting to feel depressed too.

I wallowed for awhile, made excuses, and commiserated with anyone who would listen. That didn’t help my cause.

Finally, when my best friend went to see a D.O. for many of the same issues I had and reported his findings back to me, I found myself saying, “I have that!”  “I have that too!”  “Oh my God, that’s me to a T!”

Realizing that it wasn’t me per se but that I might have some serious health issues, I felt hopeful for the first time in a very long time.

I did my homework and tracked down a top-notch endocrinologist. She ran a series of blood tests, and guess what? I was a mess.

Hashimoto’s? Check.

Low cortisol? Check.

Stage 2 chronic kidney disease? OMG, are you kidding me? Check.

Anemia? Check.

Vitamin D deficiency? Of course.

Celiac disease? Yikes, that’s a check.

High A1C? Why the hell not have type II diabetes too? Check.

Did I mention I was also forty pounds overweight? Ok, I just lied to all of you. I was fifty pounds overweight.

Call me a train wreck. Call me shocked. Call me all kinds of angry at myself for allowing these things to happen to me. I mean, I’m Karin Indestructible Tabke. I don’t get sick!

But I was sick. I had a choice: Live a healthier more balanced life, or start insulin, get heavier, continue to feel miserable, and die early.

fork in the road
© Ffennema | Dreamstime.comFork In The Road Photo

I knew what I had to do, but I needed help. My family was happy to cheer me on, but I knew I couldn’t ask them to change their lifestyle for me. I had to do it alone. I had to be my own self-motivator.

In the few months since I began this journey, I have lost 23 pounds, reduced my A1C, stabilized my kidney failure, brought my D and iron levels to normal, and greatly reduced my celiac antibodies.

I have a long way to go to feel 100%, but I know it’s just a matter of time before I’ll be living a healthy lifestyle.

Here are some of the things I learned along the way:

Find a support team with whom you can share your goals, your one step at a time victories, as well as your one or two steps backwards. Find or create a positive place where you can candidly and safely talk about your health issues, including depression. For me, I established a for-women-only place on Facebook called “the A List”. (The “A” is for awesome, by the way.)

women stretching together
Image via Dreamstime

Change your routine. Sounds like a no-brainer right? It is, but to many people, desperately trying to pull themselves out of an unhealthy lifestyle into a healthy one is daunting. But it doesn’t have to be. Not when you have support and understand that, yes, you must change bad habits and routines into good ones to become healthier.

girl drinking healthy blueberry shake
Image via Pixabay under license CC0

But not all at once. Here’s the thing about doing something all at once: It sets us up for failure. All-at-once is a shock to the system, and it isn’t fair to expect that everything will fall into place when the system is in shock. I mean, really, who said we had to do it all and do it all Right. This. Minute? No one. And if anyone tries to tell you otherwise, firmly push back and listen to yourself. Because at the end of each day, no one has your back more than you do.

Changing a routine should be done incrementally so that there is time to adapt. By changing just one aspect of your routine from unhealthy to healthy, you create a new healthy routine where you’re actually living healthy. Slow and steady wins the race.

wooden stairs
Image via Pixabay under license CC0

For me, the first routine change was to increase my H2O intake from nothing to thirty ounces a day. It took me two weeks to really make it a habit. Then, I upped the ounces by ten each week. I did this over a period of two months. I now drink eighty ounces of water from the time I wake up to an hour before I go to bed.

How do I keep my routine a routine? Each morning I take five 16-ounce water bottles from the fridge and place them on my kitchen counter. They sit there as a reminder that they need to be consumed. As I polish off one bottle, I grab another until they’re gone.

water bottles
Image via Pixabay under license CC0

A few of the A Listers have created jugs with ounce markers. They fill it up to their desired intake for the day and drink ‘til it’s dry. What works for one may not work for another, so experiment until you find what works for you.

I asked the A List to share one change they have made, and here is what they had to say:

– I changed the way I look at food. Fuel or fat?

– I watch my portions.

– Attitude. I don’t beat myself up when I misstep.

– I move.

– I’m accountable to my Fitbit and my support team.

– I don’t grab a bad quickie anymore; I grab healthy choices.

– Water, water, and more water!

– Walk. (Walking with a friend makes it much more enjoyable.)

– I food prep for travel.

women walking in the sun
Image via Unspash under license CC0

These are all simple routine changes, but once they become habit (and you add another, then another), they result in what we all want: A healthy, happy lifestyle.

When you are happy and healthy, anything is possible!


 

Find out more about Karin at www.karintabke.com and follow her on Facebook Karin.Tabke.Harlow.

SWEAT by BW: Kettlebell Workout

The kettlebell is a powerful strength-building tool that bridges the gap between strength and stamina.  A kettlebell workout provides both a wide variety of classic strength-building exercises and of cyclical high-velocity movements; together, the benefits of this one simple tool can take your conditioning to the next level.

Kettlebells are odd-shaped objects.  When negotiating classic strength movements with the kettlebell, that awkwardness will translate into increased levels of strength as well as resilience that you won’t find with other free-weight implements. Handling kettlebells requires significant levels of joint control and stability.  This makes them extremely valuable as a tool for injury prevention.  The durability you can develop from kettlebell training will not only create loads of strength and functionality, but it will also safeguard against orthopedic injuries throughout your lifetime.

But probably the most magical (and difficult!) aspect of kettlebell training is in the series of movements from which kettlebell sport training was created.  These exercises are derived from the classic lifts found in the sport of Olympic-Style Weightlifting.  However, in kettlebell training they are done cyclically for very high  repetition counts and can take you to your cardiovascular and stamina limits. Here, we will give an introduction to the concept of cyclic repetition training, but we’ll keep you within your limits to promote good technique while you learn the movements.

Here is a series of classic strength-builders as well as a taste of cyclic high repetition exercises that will test your stamina and mental toughness.

 

Kettlebell Snatch

The snatch is the quintessential fast lift with a kettlebell and comprises one of the primary events in kettlebell sport competitions.  Get your lungs, shoulders, and back ready for one of the most grueling and powerful weightlifting moves out there!

– Place kettle bell in one hand at arm’s length with your feet slightly wider than shoulder width apart

– Begin the same hip-hinging motion described above for the KB swing

– Explosively open your hips to send the kettlebell out and up

– At approximately chest level, pull your elbow up and back and “flip” the kettlebell over to smoothly land on the back of your forearm

– As the kettlebell rotates, punch your arm straight through the kettlebell handle and guide it to arm’s length overhead with your bicep covering your ear

– Once the kettle bell is locked overhead, begin the next rep by letting the kettlebell fall and flip over your hand and back into your initial hip-hinge motion

– Absorb the force of the falling kettlebell and connect powerfully into the next rep

– Your breath should be drawn in quickly as the kettlebell falls toward your hips; then expel your air with equal force as the kettlebell explodes forward out of your hips

Complete five sets of 15-20 repetitions. For a more challenging workout try 30 seconds of snatching on your right arm followed by a 30 second rest, then commence 30 seconds of snatching on your left arm followed by 30 seconds of rest and repeat for five rounds on each arm.

 

Kettlebell Front Squat

The kettlebell front squat is a supremely tough squat variation as it places tremendous strain on the core and upper back musculature.  This adds a powerful core connection to an already unsurpassed strength exercise choice.

-Place kettle bells in front rack position.  Front rack position is where your hand is  inside the kettlebell handle with the kettlebell “ball” resting (or, “racked” as the name suggests) on the top of the forearm and upper arm.

-Set your feet approximately shoulder-width apart with your toes slightly turned out

-Breath in and brace your abdominals.  Also, inflate your chest to create a stable platform for the kettle bells

-Push your hips back and break at the knees simultaneously.  Descend until your hips are slightly below the knees (or to whatever depth you can reach that is stable)

-Once depth is achieved, drive your legs through the floor until you are back to standing position

-Complete three sets of 8-12 repetitions before increasing kettle bell weight. Note: The repetition tempo should be slow and controlled on the “down” phase and strong and quick on the “up”.

 

Kettlebell Press

The kettlebell press takes a classic strength builder and adds a massive trunk and shoulder stability element to it.  For a strong midsection and resilient shoulders look no further!

– Place the kettlebells in Front Rack position. (as described above)

– Set feet approximately hip width apart.

– Breath in and brace abdominals and chest.

– Drive both kettlebells to an overhead position where elbows are locked and biceps cover the ears.

– Once lockout is achieved and stable, return kettlebells to slowly to front rack position.

Complete 3 sets of 8-12 repetitions.

 

Kettlebell Windmill

The windmill will simultaneously challenge flexibility, balance and core strength.

– Place single kettlebell in overhead position with the “ball” side resting on the back of the arm.

– Set feet approximately shoulder with apart with toes turned slightly away from ketllebell arm.

– Breath in and brace abdominals

– Push hips sideways moving toward the direction of kettlebell arm.

– While creasing to the side reach free arm in from of the closest foot and slowly feel for the floor while you descend.

– Once fingers tough the floor (or as deep as you are stable), return to standing position.

Complete 3 sets of 6-10 repetitions. Due to the extreme balance challenge all phases of all reps should be performed in a slow and controlled manner. For an added challenge to your flexibility and control, try to place unweighted palm flat on the floor before ascending to standing.

 

Kettlebell Swing

The swing is our first look at the “fast” lifts done with kettlebells.  It is a necessary pre-requisite to all other fast lifts listed below.

– Stand with kettlebell hanging at arms length and feet slightly wider than shoulder width.

– Hinge your hips back and pull the kettlebell back with momentum

– Drive hips open explosively to send kettle bell forward at arms length to approximately chest level

– Allow gravity to send kettlebell down and back into hip hinge and catch and repeat

– Breath should be drawn in quickly as kettlebell falls toward hips and then expel air with equal force as kettle bell explodes forward out of hips

Complete 5 sets of 15-20 repetitions, or try 20 sec of kettlebell swings followed by 40 seconds of rest for 10 rounds for a more challenging workout.

 

 

Complete these workouts with good technique before increasing kettle bell weight.

What is HIIT Training?

Whether you’re a couch potato, a fitness fanatic, or a gym unicorn — meaning that you sparkle instead of sweat and hit the gym once in a double rainbow — you’ve most likely heard the buzz about High-Intensity Interval Training (HIIT).  You probably know that it involves sweating up a storm while puffing and panting like an old steam engine. Beyond those basics, you’re sure that it’s very intense training and that you do a variety of movements in intervals. The name says it all, right?

Well, actually, it really doesn’t.  HIIT might have claimed the third spot in the National Academy of Sports Medicine’s (NASM) 2017 fitness trend forecast, but there’s way more to it than its name suggests. We’ve got some good news, though: we’ve sat down with Allan Misner, a NASM-certified personal trainer who dropped more than 50 pounds by adding HIIT to his fitness routine, and Craig Ballantyne,  the Author of The Great Cardio Myth: Why Cardio Exercise Won’t Get You Slim, Strong, or Healthy & The New High-Intensity Strength Training Program that Will.  They’re going to help you read between the letters — so you can get super strong, fast, and agile, without sacrificing the precious muscle tissue you’ve worked so hard for.

 

Sweet, Sweaty Science

If you’ve ever wanted to torch calories, melt fat, and build muscle, you’ve probably heard that you have to burn more calories than you take in. “However, when you do basic cardio [chronic cardio] for long periods of time, your body signals that it needs more food to keep up its new energy needs,” Misner said.  “You are only burning while you’re working, and you’ll often eat more offsetting the calories burned.”

HIIT— all-out, balls-to-the-wall, giving-it-everything-you-didn’t-think-you-had bursts of exercise, followed by short recovery periods—spikes your metabolism not only during your workout, but that burn keeps going through a process called excess post-exercise oxygen consumption (EPOC).  It also cranks up your growth hormone levels and your muscle cells’ protein turnover — that’s the healthy breaking down and rebuilding of your muscles’ tissues — reversing age-related muscle loss. Muscles burn more than fat: that’s the reason you’ll feel accelerated fat burning going on for hours as you recover on the couch, watching TV.  “It’s like magic or sweet, sweaty science,” Ballantyne said.  

 

HIIT Decoded

woman mountain climber exercise

“When you hear someone say they do 45-minute sessions, they are not actually doing HIIT because their intensity is not high enough,” Misner said. In order to qualify as true HIIT,  you’ll have to push yourself 100% for the full work phase. For example, if you’re doing a sprint, you have to imagine a bear is chasing you, and if you don’t give it everything that you’ve got for the full work phase, that bear will catch you.  No, it’s not comfortable. It’s not fun. That’s the reason HIIT sessions are super short—anywhere from 20 to 90 seconds.  

From burpees to bodyweight squats: this level of intensity takes some getting used to. If you’re working hard enough, your body temperature will skyrocket.  After the second or third set, unless you have a thyroid issue, you’ll start to drip sweat. You’ll also be in “oxygen debt”, meaning that it’ll be very, very hard to breathe. And, your muscles will burn, baby, burn.

 

HIIT the Gym

“If you are healthy enough to exercise, after being cleared by your doctor, you can use HIIT,” Misner said. “The amount of work you can do at 100% will be different than my 100%, but as long as you are pushing that upper limit and paying attention to your body, you shouldn’t have any issues.” If you’ve never “HIIT” the gym, your work phase should be 20 seconds, and your rest phase should be 80 seconds—a 1:4 ratio. 

If you’re moderately fit, according to the Journal of Strength and Conditioning, the “golden” ratio is 2:1, which means after 4 minutes on the assault bike, you’ll want to rest for 2 minutes before you put your pedal to the metal. (Another popular workout similar to HIIT, is Tabata Training, where you’re on for 20 seconds, off for 10 seconds, and rest for 8 rounds. The key advantage? Your basic workout is done in 4 minutes, not including your warmup and cool down.)

woman running catching breath

One last piece of advice: HIIT is “like running a factory at full-hilt, making the conveyor belts go faster and faster.” “Intervals…exhaust the supplies of the factory by turning up the conveyor belt,” Ballantyne said. “When you finally slow down, during your recovery from short burst exercise bouts, the factory workers have to work hard to stock up the supplies again”.  So, ladies: please rest, between sets, between workouts. (HIIT is so intense, you’ll only want to do it one or two times per week.) And, when you stop hitting full recovery, your workout is over.

Now you’re primed and ready for your first HIIT session. Just remember this formula: working harder + rest = higher oxygen intake = greater calorie burn.

5 Exercise Myths for Women That You Shouldn’t Believe

Whether you’re a total gym bunny or new to the wonderful world of exercise, making sure your workouts are effective should be your top priority. What’s the point in hauling yourself to the gym if it’s having little to no effect on your body and general health? While you may think that you’re a workout pro, you may need to do some research. Scarily enough, there’s an array of exercise myths for women when it comes to our fitness.

1. Hardcore Cardio is the Only Way to Slim Down

When we’re looking to burn some fat, we all tend to do the same thing, right? We join a gym, hit the treadmill, and run as fast as we can for as long as we can. It seems only logical, after all, since fast-paced exercise is an easy way to burn calories and generally get a killer sweat on.

But is cardio really the holy grail of fat burning exercise? “Absolutely not!” explains Sam Sheldon, an expert personal trainer from Nuffield Health, UK. Contrary to popular belief, she says, there is a whole load of ways you can burn calories and tone up your body. In fact, there’s one particular form of exercise that’s frequently overlooked but will work wonders — resistance training.

exercise myths for women

“It’s one of the best things that you can do for fat loss,” she explains. “By increasing lean muscle mass you can essentially make your body use fat as a fuel when you are resting. Fat does nothing when it sits on your body apart from take up space and slow us down.

The takeaway is simple. Sure, doing a cardio sesh on a regular basis will help you drop some extra pounds. However, it’s by no means the only (or the most effective) way to slim down.

2. Targeted Fat Loss is a Real Thing

We all have those annoying little problem areas — the ones that seem to plump up overnight but from which you can never seem to shift the fat. It’s no great mystery why the notion of a mystical targeted fat loss routine seems an attractive one.

There’s no quick fix when it comes to weight loss, though; and if you want to get results, you have to work every single area of your body. “Unfortunately doing 300 sit-ups a day will not give you a six pack, and doing 80 bicep curls with a 1 kg dumbbell will not give you guns like Jessica Alba,” explains Sam. “Again, it’s the stubborn fat here that needs moving.”

exercise myths for women

So, if targeted training is a myth, how on earth can you shift all that pesky weight? Well, it should come as no great surprise that it’s all about combining many different exercises in your workout. “By training smart and using big compound multi-muscle movements that burn a significant amount of energy, you’ll absolutely torch that stubborn body fat!” says Sam. “Some fantastic compound exercises include deadlifts, squats, bench press, and overhead presses.”

3. You Should Cut Carbs When Exercising

exercise myths for women

“Carbs have got such a bad rap over recent years,” says Sam. “I always recommend when I’m training people for fat loss that one carbohydrate-rich meal is consumed after a HIIT session and then on days with no training, more fats and proteins are consumed.”

If the very idea of carbs strikes fear in your heart, worry not. Eating a balanced diet – that includes carbohydrates — is the easiest way to ensure that your body gets the nutrition it needs. What’s more, doing so is essential when you’re taking on a new workout routine.

“I think often this sort of thing is way over complicated and there is so much conflicting information. I would say, make it simple. Don’t worry about high GI, low GI, complex or simple carbs,” explains Sam. “If you speak to a qualified personal trainer down at your local gym they should be able to advise you on the best approach to take in regard to nutrition based around your training.”

4. Lifting Weights Will Make You Bulk Up

Do you avoid the weights area of the gym? Do you think that lifting is just for guys? Doubtless, the reason so very many women steer clear of this activity is because they fear the dreaded “bulking up” problem. Yikes.

Luckily, this is a myth that you really don’t need to stress about. The reason that men get larger when they start lifting weights is because they have a wealth of testosterone in their bodies which facilitates muscle growth. Since women have far less testosterone, it’s highly unlikely that we will experience the same body changes as men do.

exercise myths for women

“It totally depends on the woman: her individual body type, biochemistry, previous training history, frequency of training and, of course, most importantly, how much she is eating,” says Sam. “Women don’t produce enough of the growth hormone testosterone to ‘bulk up.’ What we do need to do however is reduce the body fat percentage — that will decrease the ‘bulk.’”

5. The Same Routine Works for Everyone

Finally, here’s one of the most ludicrous exercise myths for women. If you naively think that there’s a one-size-fits-all routine that will work for everyone, you’re sadly mistaken. Every woman out there has a different body type, shape, and metabolism. There’s simply no way that the same exercises will have the same effect on each person.

exercise myths for women

The bad news is this means there’s an element of trial and error when you first try a certain routine out for yourself. The best advice you can get is to work with an instructor to develop a regime that suits your physique, try it for around a month, and then adapt it more if it’s not quite working for you. It may sound like a lot of hassle but remember: your fitness is a lifestyle choice, not just a fad.

Will Exercise Actually Help You Lose Weight?

Basic science tells us that to lose weight you must burn more calories than you consume. With that reasoning, it seems logical  to assume that you will shed pounds  if you work out  because exercise burns calories. And while there is some truth to that statement, it’s not quite so simple. Yes, some form of physical activity on a regular basis is essential for health. However, if weight loss is the main reason that you exercise, you may be misleading yourself.

Here are some points to keep in mind if you’re considering including exercise in your weight loss plan.

girl exercise

 

Exercise and hunger hormones

Let’s start by taking a look at how exercise affects your hormones, thus influencing the relationship between exercise and weight loss. While you do burn calories through exercise (the amount will depend on what type of exercise you do), exercise doesn’t only affect the “calories out” end of the equation.

Studies have shown that exercise can have a pretty hefty impact on your hunger levels and appetite, often leading you to eat more. Not only that, but studies also suggest that on a psychological level, you are more likely to overeat after exercise, because you think that you can  reward yourself with that cookie, extra serving, etc.

girl donut craving

The primary hormone we’re talking about is ghrelin, otherwise known as the “hunger hormone.” T he manner in which ghrelin affects your appetite after exercise varies from individual to individual. Studies show that for some it might cause major surges in appetite, whereas for others it will have no effect, or could even reduce appetite after exercise.

The point here is to be aware of this possibility and make sure that you’re not significantly increasing your calorie intake after exercise, as this may negate any weight loss benefits.

 

Don’t lose weight, lose fat.

If you reduce your caloric intake without doing much exercise, you are likely to lose weight that consists of both muscle and fat. In fact, studies show that when you lose weight by calorie cutting alone, about 1/4 of weight loss is muscle. This happens because your body is forced to find other fuel sources, so it turns to not only fat stores, but muscle protein.

Including exercise in your weight loss plan will make sure that you are losing more fat than muscle mass, which is usually the goal. While it’s not exactly true that muscle weighs more than fat (a pound is a pound), the important difference is that muscle is about 18% denser than fat, so it takes up far less physical space in the body.

girl black and white muscle

Paying attention to body composition via measurements and fat composition is much more accurate in determining how your body is changing than simply going by the number on the scale alone.

 

What matters more for weight loss, exercise or nutrition?

This might be hard to hear, but the amount of calories you burn via exercise alone is relatively small in the scheme of things.  You burn most of your calories by naturally going about your daily activities. The rate of calorie burn is influenced by your BMR (basal metabolic rate ), which is the amount of calories you burn while at rest. In addition, you burn calories through the thermic effect of the foods you eat, i.e., calories burned just digesting and processing your food.

One study took a group of people who had just exercised to a buffet and asked them to eat the calories they thought they had burned during their workouts. Results showed that subjects ate about three times more than they had actually burned. This demonstrates that we tend to drastically overestimate the amount of calories burned during exercise, and increase our calorie intake according to this skewed perception.

girl protein shake

Nutrition accounts for the majority of weight loss (perhaps as much as 70%), so while you should certainly keep exercising, be clear that nutrition is key.

 

Losing weight with cardio vs. weight training

Muscle is more metabolically active than fat, and burns far more calories when at rest. Many people wanting to lose weight (especially women) narrow in on cardio, often missing out on the massive weight loss benefits provided by strength training. Yes, cardiovascular activity is important for many reasons such as increased heart health and improved recovery time. But, if you think of calories in/calories out, you are simply not going to burn enough calories for effective weight loss only focusing on cardio. Instead of being shortsighted, understand how you can mold your body into a long-term, calorie-burning machine via weight training.

runners feet

The impact that cardio has on your metabolic rate (the rate at which you burn calories) doesn’t extend far from the treadmill or stationary bike. When you strength train, however, you are actually changing your metabolic rate, which means you will burn more calories outside of your workouts in each and every one of your daily activities.

 

Weight loss issues: over-exercise, stress and weight gain

It is also important to understand that certain types of exercise can actually cause weight gain. While this definitely varies across people (due to genetics, metabolism, stress level, and diet), frequent, long distance, medium- to high-intensity  cardio workouts can be particularly stressful to the human body. This has to do with the body’s cortisol reaction, your primary stress hormone. When our adrenal glands are under stress, they release a boost of cortisol to allow us to react accordingly. Cortisol is a fat storage hormone that stores fat especially around the mid-section.

sneakers in bed tired exercise

If you are constantly and exclusively engaging in this type of extreme cardio, you could be prompting a chronic release of excess cortisol, which can actually cause weight gain or prohibit weight loss. This does not mean that you shouldn’t do cardio, but try working out in different ways, such as HIIT (high intensity interval training).

 

Other health benefits of exercise

Even though exercise is not necessarily a shoo-in for losing weight, you will still benefit from including it in your daily routine. Studies have concluded time and time again that exercise helps to prevent serious diseases such as osteoporosis, heart disease, certain types of cancer, diabetes, obesity, and more. In fact, one study revealed that regular exercisers have a 50% lesser chance  of dying from these diseases than those who live a sedentary lifestyle. Not to mention, exercise is a major de-stressor and can help with mental and emotional health just as much as physical health.

healthy stomach

Combining exercise and nutrition with stress management is the winning combination. Our health is influenced by a wide variety of factors, certainly including exercise. For some, this may come as a relief; rather than obsessively exercising, you can divide your efforts across the different categories necessary for both wellness and weight loss.

 

Is Juicing Good for You?

Juicing is a debated topic in the nutrition world, with some experts touting its many benefits, and others asserting that it does more harm than good. Here’s a look at the pros and cons of juicing and juice fasting for a better understanding of who can benefit.

What is juicing?

This seems like an obvious question, but many confuse juicing with smoothies. Juicing  specifically removes the juice of fruits and vegetables and discards the solid matter. It yields a vitamin- and mineral-rich juice, but eliminates the fiber and other nutrients provided by the pulp. Certain juices, like orange or grapefruit juice, can simply be prepared by hand, while most others require a juicer.

kiwi juice in juicer
Juicing removes the juice of fruits and vegetables and discards the solid matter.

If you are in the market for a juicer, a cold pressed juicer is your best bet, as these machines process the juice at a slower speed that avoids exposing delicate nutrients and enzymes to heat, which can degrade the final product.

Why juice?

Many people use juicing for detoxing or cleansing purposes, where solid food is eliminated and replaced with juices throughout the day. These cleanses might last from 24 hours to many weeks.

If you have a diet lacking in fresh fruits and vegetables, juicing can certainly add a much-needed boost of nutrition.

Pros of juicing

Studies show that the average American is sorely lacking in essential vitamins, minerals and antioxidants, and juicing is a safe and effective way to remedy this situation. Due to factors such as soil degradation, food processing methods and time from cultivation to market, a lot of produce is less nutrient-dense than it used to be.

While whole fruits and vegetables have all of the same health benefits of juice (and more), juicing is an easy way to take in a concentrated form of vital nutrients.

almond juice with coffee
Raw cold-pressed cashew nut milk from The Juice Standard in Las Vegas, NV | Photo: @samdayla on Instagram

Vitamins, minerals, antioxidants, flavanoids and other compounds in fresh fruits and vegetables both help to prevent and treat disease. Again, you can get all of these same benefits from whole foods, but if that proves difficult, juicing is a good option.

One study found that adults who regularly drank mixed fruit and veggie juice over a 14 week period had high levels of several important nutrients including: folate, selenium, vitamins C and E and beta carotene. Another study suggested that juicing could lessen oxidative markers in the body, which are linked to heart problems.

woman green juice
If it’s difficult to get enough whole foods, juicing is an easy way to take in a concentrated form of vital nutrients

Juicing is also used therapeutically for patients with serious digestive problems who cannot break down foods, such as those with Crohn’s or Irritable Bowel Disease, and even cancer patients undergoing chemotherapy.

Cons of juicing

Eating fruits  and vegetables in their whole form is better than juicing, assuming you have no major digestive issues. Multiple studies have shown (such as this one looking specifically at apples) that in order to reap the full benefit of plant foods, it is best to eat the fiber content. And it’s not just fiber found in the solid matter; there are also antioxidants bound to the fiber that are also lost in the juicing process.

woman chopping vegetables for smoothie
In some cases, smoothies (blending the entire fruit) can be better than juicing.

While juicing might be useful alongside a whole foods diet, the fiber from fruits and vegetables is critical to health. Fiber supports healthy cholesterol and blood sugar levels, lowers the risk of type 2 diabetes and heart disease, and is important for weight management because it increases satiety.

playful girl with dragon fruit
The fiber in whole fruits supports healthy cholesterol and blood sugar levels.

In some cases, smoothies (blending the entire fruit) can be better than juicing because the fiber and antioxidant content is still consumed, but the verdict is still out as to whether the health benefits remain the same. Similar to juices, smoothies will lead to a greater blood sugar spike, as compared to whole fruits and vegetables.

What about juicing for detox?

Juice cleanses and detox programs have become quite popular for those wanting to lose weight, but using them for this purpose is not as effective as you might think. Most juice cleanses severely restrict calories, which leads to rapid weight loss (but generally also results in rapid weight gain post-cleanse). You also risk slowing your metabolism in the long term.

A general rule with juicing, during a cleanse or not, is to include mostly vegetables. Fruit heavy juices can increase your risk of metabolic syndrome (a condition that can cause diabetes and cardiovascular disease), are extremely hard on the liver and can lead to weight gain. Also, be sure to choose organic produce, as your intake of pesticides and herbicides could very well undermine your detoxing efforts.

juice detox
Part of a 1-day juice detox from Function Juicery in Las Vegas, NV | Photo: @samdayla on Instagram

Juice cleansing for 24 hours is one thing, but longer cleanses often lead to blood sugar imbalances, dizziness, extreme fatigue and metabolic damage. They can also be dangerous for those taking certain prescription drugs, and for people with kidney problems (always check with your doctor if you fall into these categories).

Lastly, if given the right nutrients from whole foods and through the elimination of processed and packaged foods high in sugar and refined carbohydrates, your body is designed to effectively detoxify itself via the liver and kidneys. A gentle food-based cleanse that includes healthy protein, fat and plenty of fruits and vegetables is best.

So, what’s the verdict on juicing?

Most studies agree that whole vegetables and fruits are nutritionally superior to juicing. But, if you are a relatively healthy adult with no major digestive issues, diseases or blood sugar imbalances, incorporating juice into your regular diet or undergoing a short term juice fast could be beneficial. With all nutrition trends, doing your research and looking at the facts can help you decide which are worth paying attention to.

How to Make Healthy Food Choices When Eating Out

If you are attempting to make healthy eating choices, your biggest challenge might be learning how to maintain a healthy diet and lifestyle while also enjoying a meal out. For some, this might just be an occasional lunch or dinner with friends or family. But for many, eating out includes weekly or daily lunches, regular work meetings that involve food, or companies that bring in lunch and even dinner for their employees on a daily basis.

The good news is eating out does not have to derail your healthy diet goals. Successfully forming new habits of any kind takes around three to four weeks; so once you get into the pattern of knowing how to healthfully eat out, you can overcome this common challenge.

Avoid the Bread Basket

Certainly one of the hardest parts to resist is the bread basket that comes before the meal is served. You could easily eat an entire meal’s worth of empty calories in bread before the actual food even arrives. Empty calories are those that offer little to no nutrient benefit. Bread is a carbohydrate, and high-carb diets are top contributors to weight gain and an array of other health problems over time. Instead of counting on will-power alone, ask the server not to bring the bread, period.

bread basket hand

Read the Menu Beforehand

This might sound obsessive, but studies show that when we are hungry and/or distracted, we consistently make poor(er) food choices. If we familiarize ourselves with the menu online before arriving to the restaurant, we’ve already chosen the option we know to be healthiest, and can focus on enjoying ourselves without making impulsive decisions.

girl cell phone
Image via Pixabay under license CC0

Substitute Side Dishes

Get rid of the idea that you don’t want to be annoying when ordering food and making substitutions. As long as you are polite about it, it is completely acceptable to ask how dishes are prepared, and to request substitutes. For example, if a dish is served over rice, ask that it be served over steamed vegetables. Ask for your salad dressing on the side. Instead of bread, ask for a side of fruit or veggies. Most restaurants can easily provide these alternatives. If you’re unsure as to whether your requests will truly be obliged, there’s no shame in faking an allergy.

side salad
Image via Stocksnap under license CC0

Stick to Meat and Veggie Options

Stick to orders that are made up of real foods, such as meat and vegetables, whenever possible. Depending on where you live, the restaurant might boast organic and grass-fed meats. If this is the case, don’t be afraid to order red meats such as beef or pork. However, if the meat quality is questionable, it is best to stick to leaner options such as fish, chicken, and turkey. The veggie option might be a salad, or roasted, steamed or stir-fried vegetables (request they don’t use too much oil if stir-frying).

grilled steak vegetables
Image via Pixabay under license CC0

Order Two Appetizers

Especially if portions are big, order two appetizers (one might even be enough) instead of an entree. This could be a salad or veggie dish, along with a meat option such as chicken skewers. If ordering soup, inquire as to what ingredients have been used, as many soups that sound healthy are often not.

chicken skewers

Don’t Overdo it on the Alcohol

If drinking, stick to a glass or two of red or white wine, or clear liquors with lemon and club soda. Most cocktails are packed with sugar and calories, and beer can derail any weight loss plan. Drink one glass of water in between alcoholic beverages, as being dehydrated makes us crave sugar and carbohydrates. One study showed that drinking 17 ounces of water before a meal reduced the calories consumed by a whopping 44%.

martini
Image via Stocksnap under license CC0

Put Your Fork Down Between Each Bite and Eat Slowly

Our mothers were right: Chewing our food is of utmost importance. Chewing food until it becomes a mush in our mouth not only supports digestion, but is key for portion control. Because our brain takes a while to register satiety (fullness), if we scarf down our meals, we are far more likely to overeat. Chew thoroughly, and put your fork down in between each bite.

fork
Image via Pixabay under license CC0

Portion Control

Last but certainly not least is a note on portion control. Sometimes, making healthy choices when eating out has less to do with your food choices, and more to do with how much you are eating. Restaurants tend to serve bigger portions than you would serve at home; and since you spend more time lingering at the table, you are more likely to eat long after you are full. Ask for a to-go box when your meal comes, or better yet, ask that half of your order be boxed before it even arrives to the table. This can do wonders for your waistline, and your budget.

indian curry meal with balti dish, naan, and basmati rice

Eating out does not have to undermine the hard work you’ve put into eating a balanced diet. By developing good habits, you can build the confidence necessary to make healthy choices second nature.