RECLAIMING FITNESS

Reclaiming fitness is not only about fat loss; it’s about developing self-control, strength and stamina!

  • 7th August
    2012
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“Losing weight through a moderate exercise program and healthy diet is a gradual process. The most important point to note is that so long as you stick with the moderate exercise program, the chance of regaining back the weight is minimal. This is because the body has gone through a time consuming metabolic process in which the adjustment to the weight loss and weight maintenance has been gradual. Consequently, no rapid weight gain has been noted in people who have been on a continuous exercise program.”
Reclaiming Fitness is not about quick weight loss; it’s about replacing bad habits with healthier fitness habits and staying the course.

“Losing weight through a moderate exercise program and healthy diet is a gradual process. The most important point to note is that so long as you stick with the moderate exercise program, the chance of regaining back the weight is minimal. This is because the body has gone through a time consuming metabolic process in which the adjustment to the weight loss and weight maintenance has been gradual. Consequently, no rapid weight gain has been noted in people who have been on a continuous exercise program.”

Reclaiming Fitness is not about quick weight loss; it’s about replacing bad habits with healthier fitness habits and staying the course.

  • 6th August
    2012
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    2012
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New research shows that “between 150 and 250 minutes per week of moderate intensity physical activity is effective in preventing weight gain greater than 3% in most adults but will provide “only modest” weight loss.” So ACSM has published new physical activity recommendations in the journal Medicine & Science in Sports & Exercise. Overweight and obese individuals are more likely to lose weight and keep it off if they exercise for least 250 minutes per week. Exercising for more than 250 minutes per week has resulted in “significant” weight loss for these individuals.

So what does this mean? If you’re trying to lose weight, 50 minutes of cardio exercise along with regular strength training might be what it takes to see the results you’re hoping for.

Jen Mueller

(Source: dailyspark.com)

  • 27th July
    2012
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From a scientific perspective, you wonderful women out there need to be aware that it takes more than just a week to form a habit. I am not just talking about your workouts either. How you sleep, when you eat, what you eat, how you judge yourself in the mirror. It all takes time!! We are not clocks that can simply be reset, we are more like a home that needs remodeling, it is a process.

Jennifer Fleck

  • 25th July
    2012
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Weight Loss vs Fat Loss? Are You Sure You are Losing Fat?

Weight loss is one of the hottest topics ever. Everyone seems to be trying to lose weight nowadays. But what’s the difference between weight loss & fat loss? People seem to use both terms interchangeably.

After reading this post you’ll understand the difference between weight loss & fat loss, but also which one you should aim for and how.


Weight Loss vs. Fat Loss. 
What’s the difference? Let’s start by defining weight loss & fat loss so you know what I mean here.

  • Weight Loss. You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, …
  • Fat Loss. You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women.


Problems with Weight Loss.
 If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighing yourself.

  • Unreliable. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, … You’ll have no idea what’s going on.
  • Irrelevant. 2 people with similar height can weigh the same, but look completely different because one has lower body fat than the the other. Check the picture at the top for an example.

The last point shows why the BMI standard is flawed: it doesn’t take your body fat into account. Both guys in the top picture have the same BMI, but one is clearly healthier: his body fat is lower.


Here’s How The Weight Scale Can Mislead You. 
Clothes, mirrors & pictures don’t lie. Neither do fat calipers. But the weight scale can become your worst enemy by misleading you and killing your motivation. Examples:

  • Carbs & Water. Carbs bind to water. So eating less carbs will make you lose weight: water loss. This is why you lose so much weight on a diet like Atkins the first 2 weeks: it’s mostly water. Of course, increasing your carb intake will make you gain weight again: water retention.
  • Muscle Gains & Fat Loss. You’ll gain muscle while losing fat when you get into strength training. But on the weight scale it will look like you’re not making progress: your body-weight doesn’t change. Track your body fat using a fat caliper and you’ll see your body fat is going down.


How to Make Sure You Lose Fat, Not Muscle? 
Check the picture above: 5lbs muscle takes less space than 5lbs fat. That means you’ll look slimmer at the same body-weight by building muscle. Keys to losing fat, not muscle:

  • Get Stronger. Strength training builds muscle & prevents muscle loss. It also helps sticking to your diet. Check the StrongLifts 5x5 routine.
  • Eat Healthy. Eat whole unprocessed foods 90% of the time and eat less starchy carbs. Check the 8 nutrition rules.

You can do cardio to speed up fat loss. But without strength training, cardio will cause muscle loss and you’ll end up skinny-fat. Avoid.


How to Track Progress Efficiently. 
You don’t need to track progress weekly, changes wouldn’t be drastic enough. Track progress every 2 weeks.

  • Stop Weighing Yourself Daily. The daily fluctuations will mess with your motivation. Weigh yourself once every 2 weeks, not more.
  • Stop Looking in The Mirror. Self-image issues can skew perception. Shoot full body pictures and compare them with old ones.
  • Track Body Fat. Get a fat caliper and track your body fat every 2 weeks. Use this how-to guide and watch this video.
  • Take Measurements. Girth measurements of your neck, chest, arms, waist & thighs. Waist should go down, rest should go up.
  • Shoot Pictures. Full body pictures from ankle to neck, front/back/side, every 2 weeks. Compare with your previous pics.
  • Strength Stats. Keep a training log. Strength going up means muscle gains and strength training prevents muscle breakdown.

Listen also to what people say. They’ll notice your body change more than you will. Clothes will start to feel differently too. Read the forum thread: “Anybody else in awe of your own changes?


You Might Not Want to Lose Weight. 
Big guys who want to lose weight often change their mind once they’ve lowered their body fat. They realize they prefer to stay big as long as their body fat is healthy.

Focus on fat loss first. Once you’ve got your body fat down, check if you like what you see. Then decide if you still need to lose weight.

  • 25th July
    2012
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  • 25th July
    2012
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Dieting is Bad

Weight loss is not the same as fat loss. People can be of normal weight and yet be too fat for health. What counts is the ratio of muscle to fat. Is your body weight, for example, 30% fat or 15% fat? There’s a big difference in body composition between the two.

Muscle tissue is denser than fatty tissue. This is why trim athletes with a relatively low percentage of body fat can look smaller and yet weigh more than fatty non-athletes. A pound of muscle takes up less volume than a pound of fat.

Here’s a critical point: muscle is about three dozen times more active metabolically than fat. In other words, a pound of muscle uses a lot more calories than a pound of fat. Lean muscle is a METABOLIC FURNACE.

This explains why dieting (without weight loss exercises) is so insidious. Suppose you go on a semi-starvation diet, lose twenty pounds, get sick of the dietary restrictions, and regain the twenty pounds. You’ll not only be discouraged, which is one way you’ll be worse than when you started, you’ll be fatter, too.

(Source: lasting-weight-loss.com)

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