How Are Weight Loss And Strength Training Related?

How Are Weight Loss And Strength Training Related? I cannot tell you how many times I have been asked this question. The truth is, they simply go hand and hand when it comes to a well planned fitness routine of diet, exercise programming and a few simple lifestyle changes!

Weight loss and strength training are directly related because the latter maintains lean body mass while it aids in long-term fat loss. It's important to remember that you want to lose fat not muscle mass, and that's why you will want to incorporate strength training into your plan to lose those extra pounds to get a leaner, toned look.

When it comes to losing weight, many people think that they would prefer to just diet and not have to commit to some form of exercise program. But what usually happens is that they try one diet which works for a short time and as soon as they are off the diet, they gain back their weight, often even more than what they started with! So, they try another diet and the same thing happens again, many call this the yo yo dieting trap. Most people who practice exclusive dieting with no accompanying fitness program will regain their lost weight, whereas strength trainers rarely do.

The concept of dieting is to eat fewer calories each day. Eating fewer calories causes your metabolism to drop and when your metabolism drops, you have a harder time losing weight. Also, when you drastically reduce your calorie intake or don't get enough of everything your body needs, you lose energy and you lose muscle mass which makes your body appear less toned and actually give a loose skin look. the dreaded "skinny fat" look.

A good weight loss and strength training program will make you feel and look healthier. It reduces the risk of injury, heart disease, strokes, cancer, arthritis and osteoporosis too. This type of training ensures that you burn more calories 24 hours a day, not just during your workouts, this is known as the post workout caloric burn. Maintaining muscle takes more calories than maintaining fat so if you're consistent in your strength training, you will be burning more calories all the time. So it is important to eat a healthy diet consisting of protein to build muscle.

The best way to lose weight is slowly and consistently. A good benchmark is to lose no more than two pounds per week. You can stick to this by reducing how many much fat and sugar you consume and making sure that you get enough whole grain, vegetables and fruits. And of course, you will combine your good eating habits with a solid strength training program.

If you're out of shape, start slow, just 10 to 15 minutes per session for two or three days per week. Eventually, you'll want to build this up to 60 to 90 minutes three days a week. On your off-strength training days, try to get some cardio activity in such as brisk walking, swimming, tennis, or whatever gets your heart rate up. Again, if you are just starting out, add this in gradually. You can wait until you've gotten consistent enough with your strength training and then take a 10 minute brisk walk a couple of times a week. This can be built up as well so that you are exercising between five and seven days a week for anywhere from a half hour to an hour each time.

Remember, the key with weight loss and strength training is consistency. My fitness programs consist of exercise, healthy food choices, meditation and Reiki for mindfulness and stress reduction which I feel is half the battle for many people due to the high levels of stress society endures on a daily basis. Stress increases cortisol which in turn makes many people choose unhealthy foods and sugary snacks and increases belly fat.

For more information on my fitness programs and how to start living healthy and fit go to fithealthyandfabulous.com

Healthy Bones and Exercise

Healthy Bones and Exercise go hand in hand. Your strength truly comes from within when it come to your bones! Your bones keep you standing tall and moving in proper alignment. Did you know that your bones also store essential minerals and protect your vital organs too? That's right not only do they keep you in motion they keep you safe and protected too!

There are over 10 million people effected by osteoporosis in the United States alone! It is important that you are doing everything possible to keep your bones healthy and strong. The key to healthy bones is prevention.

My number one tip is, weight training! Weight training is not just for toning up your muscles, there is just nothing better than picking up a set of dumb-bells for increasing and maintaining bone density. Strengthening your bones is the best line of defense in the prevention of osteoporosis. With so many trendy fitness programs many people are being drawn to everything BUT weight training, while cardiovascular exercise is healthy for the heart we are talking healthy bones here and weight training is the way to go! If you're not sure how to properly train with weights and dumb-bells consult a personal trainer or fitness specialist. If you have already been diagnosed with osteoporosis and are being treated for it, you can talk to your doctor and physical therapist about exercise and a referral for a certified personal trainer that has experience with this population of clientele. May women who have already been diagnosed with osteoporosis have reported an increase in balance and a reduced fear of falling after starting a weight training program, furthering the benefits with a reduced fall risk. You should aim for 30 minutes of weight training, three times per week. As with any new fitness routine, you should speak to your doctor before starting a new program that requires physical activity, once your doctor clears you, don't wait, get started on the road to healthy bones and exercise for a better lifestyle and a healthier future!

Calcium and Vitamin D play a key role in bone health. Calcium helps build and maintain strong bones while vitamin D helps the body absorb calcium. The added benefit of vitamin D is that it can help some people with depression and mood swings, which is why it is commonly called the "sunshine " vitamin.

For women who are experiencing peri-menopause, menopause and post menopause the bone building process slows down at these stages in life, so talk to your doctor about getting tested for vitamin D levels and supplementation. This stage in life is a celebration not a negative as society likes to make it seem, which makes many women misunderstand the process of menopause. Though the term "menopause" is often used as a blanket statement referring to all the stages of menopausal transition the transition can actually start as early as a women's 30's. I find that educating yourself on this important stage in life along with daily exercise, an organic, whole food, natural diet and a healthy mindset is your best line of defense!

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Kick Menopause to the Curb!

Menopause! 

The ugly word, the stage in life that women seem to dread! Menopause can be an easy transition if you change your diet and everyday habits to be a more fit and healthy way of life. Simple changes can really help at this stage in a woman's life. Every week I receive yet another call from an amazing fit woman, a woman who has been working out most of her life, being fit is just a way of life for her, she is a woman that is hitting the "female" fitness road block called MENOPAUSE! She is frustrated and upset that the workouts that she has been doing just do not seem to be working any longer!

Ladies I have said this time and time again, you cannot stay toned and fit by spinning, yoga and running alone. Yes these are a great component of an overall fitness routine and I totally recommend them all, but they are not the ones that will keep your body toned and help your bones at this stage in your life. Too many women are taking cardio based fitness classes and not strength training too. Estrogen levels drop at this stage in your life, your muscles get weaker and muscle loss is inevitable if you do not strength train. An ideal strength training program is three 30-60 minute strength training workouts per week.

Simple facts ladies! Just a few of the many benefits of strength training:
Strengthens muscles
Builds healthy bones
Burns more fat that cardio
Boosts your energy
Keeps your heart healthy and fit

Let us help you kick Peri-Menopause and Menopause to the curb! 

fithealthyandfabulous.com

Watermelon Season!

Yes, it is that time of the year again! Watermelon Season! Sweet, juicy and packed with healthy benefits. My favorite fruit!

The health benefits of watermelon are plenty, it packs a punch of vitamins A and C and has a good amount of vitamin B6, potassium and magnesium just to name a few.

Vitamin A – for optimal healthy eyes, it boosts your immune system by enhancing the infection-fighting actions of white blood cells called lymphocytes.

Vitamin B6 – helps your immune system produce antibodies, these antibodies are needed to fight off many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells.

Vitamin C – helps to boost your immune system’s defenses against infections and viruses, and protects your body from harmful free radicals that can accelerate aging and eye conditions such as cataracts. Vitamin C helps keep your skin young, hydrated and healthy too!

Just two cups of watermelon is a great source of potassium, potassium is a mineral necessary for water balance and is found inside every cell in your body. People that have low potassium levels often experience muscle cramps. Ever get those leg cramps that wake you up at night? Try eating watermelon or a banana daily!

My favorite way to eat watermelon, is to put it in the blender and make a watermelon water, just cube it and blend, it is healthy, refreshing and filling too.

Pick the ripest and sweetest watermelon with these tips:

*Look for a firm, symmetrical watermelon that is free from bruises, cuts or dents.
*The watermelon should be a bit heavy for it’s size, watermelon is 92% water and most of that weight is water.
*The bottom of the watermelon should have a beige/yellow colored spot from where it grew on the ground and ripened in the sunshine.
Have a great summer and be sure to go to the local farmer’s markets in your area and enjoy all the fresh produce of the season!

www.fithealthyandfabulous.com

Staying Active and Healthy

Today during my daily meditation, I started thinking about the things I really love in life. The people, the activities, the events and even the work that keeps me moving and keeps me excited about seizing each new day as it comes. For me, spending time focusing on what I love doing and who I love being with motivates me. It pushes me forward in a way that nothing else can, and I bet that you might be the same way.

So, let me ask you. What do you love? Who do you love to be with? Thinking about these things should make you smile! It should make you happy and bring you joy to think about the very best moments that life has to offer. Therefore, the question now becomes, how do you get more of it?!?!?!

When I talk to people about incorporating exercise into their daily routine, it often isn’t something they love to talk about. In fact, those conversations often tend wobble along with shrugs, nods and sighs as people shake their head and admit that they need to exercise more.

“Yeah, that’s definitely something I need to do more of. It’s just…….” Then fill in the blank. I don’t have time. The kids schedule is too crazy. I’ve gotten out of the habit. I don’t feel like it. I’m too tired. I feel too sore afterwards.

Truly the list is long, and we’ve all come up with our own version of “fill in the blank” at some time or another. But here’s the thing, making exercise a part of your daily routine is one way you can work to enhance your life and improve your health. And better health means having the chance to enjoy more of all the things you love about your life.

As we age it gets harder and harder to do things that once came easy. If we want to maintain our physical strength and stamina, then we have to work for it. Maybe once upon a time we could go out and run a few times a year and it still wasn’t hard to knock out a few miles. But then one day we strap on our running shoes with good intentions and find that we are huffing and puffing before we make it to the mailbox, much less all the way to the end of the street….and back.

What once came easy now takes more effort. But here’s the thing…. it’s worth it! Because exercising and living a healthy lifestyle can mean the difference between spending the day at Disney with your grandkids or having to stay back at the hotel because you can’t handle the walk. It can be the difference between keeping up the hobbies you love or watching other people enjoy them on TV.

The short answer? Living a healthy lifestyle with regular exercise, good food choices and a positive outlook will benefit all areas of your life and it allows you to keep doing the things you love.

So get moving and stay moving! I recommend at least 150 minutes of cardio per week along with a mix of strength training to keep your muscles strong and your body lean. This can be hiking, walking, biking, swimming, dancing or anything else that gets your heart pumping.

Staying Active is a sure way to be healthy and when you feel discouraged, just think about all those things you love doing, it will give you all the motivation you need to stay focused and to keep moving forward to a more productive healthy life!

www.fithealthyandfabulous.com