Lose Weight

Ask most people what their New Year’s Resolutions were and you’ll likely find the answer- lose weight. With so many of us wanting to shed the pounds, why is the obesity pandemic reaching new heights?

Weight loss tends to conjure up images of near starvation and tons of cardio. Most of us do not even start on our New Year’s Resolution simply because the thought of it stops us dead in our tracks.

What if we had some tools for weight loss? 4 simple ideas that are practically guaranteed to shed fat, drop the weight, and slim us down? That would be a major first step towards a weight loss program.

Tool 1- Strength Training

We have to recognize this as a viable fat-loss method. Every pound of muscle burns 35-50 calories per day. Adding lean muscle mass is the best way to jump start and sustain fat reduction.

Tool 2- Cardio

Cardio is good, but it’s not the only tool we should use. Cardio should be done as a partner to the other ideas. Anything that gets your heart pumping will do: walking, jogging, running, dancing, swimming, biking, or house cleaning.

Tool 3- Nutrition

Nutrition is often the hardest part of the weight loss process. We simply forgot how to eat well in our culture. We need to eat protein, carbs, and fat to sustain our way of life. Cut one of the three out and imbalances will occur.

Tool 4- Rest

Rest is not a luxury. It is a necessity. We should eat well every day and we should workout 5-6 times per week. The leftover 1-2 days are meant for rest. Our muscles need time to rebuild and repair themselves.

Using strength training, cardio, nutrition and rest to our advantage will result in fat loss. There is no magic bullet. Just simple and effective tools to create the body we want. Make a promise to yourself right now. Try using the above tools consistently and to the best of your ability for 4 weeks. You’ll look great and feel amazing.

Copyright 2005 http://www.strength-training-woman.com

Lynn VanDyke is the proud owner of http://www.strength-training-woman.com. She is a personal fitness professional, yoga instructor and nutritionist. Her site is quickly becoming the authority for all things strength training.

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A recent article touting the wonderful effects of adding strength training to your regular workouts for results in the weight loss department. I thought this was common knowledge.

I discovered this myself shortly after my pregnancy. I had always been nice and fit. Ex-gymnast, ballerina etc and just a high metabolism person. But months after my pregnancy I couldn’t seem to lose those “last 10 pounds“. You hear it often but I had never experienced it. I didn’t have the freshman 15 in college. Didn’t gain weight like everyone promised after high school and even starting my 30’s I was still the same weight as in high school. But pregnancy? That did me in.

I worked out daily with my sister. We were determined. Cardio, cardio, cardio. A few squats here and there. Some crunches but man I was still big! Then I happened upon some well known weight training videos for women in a second hand store. They were hard but they were fun. My body wasn’t used to the weight so I started small. Three and Five pound weights. I was having so much fun. Then I had to get eight pounders. Oh i also needed ankle weights. The weight was dropping off! It was so wonderful.

Then I plateaud. Common with heavy workouts. I got kind of sad about the whole thing and put the weights down. I still had 2 or 3 I would have liked to removed. I thought it was about that much. My lower regions were still kind of chunky. So I lost my momentum and put the weights away.

A few weeks later I picked up a well known female exercise enthusiast’s 20 minute workout. Nothing big. I knew her stuff was easy but it had been a few weeks since I worked out. It was all cardio too and I was kind of tired of weighs. OHMIGOSH! I lost about 5 pounds that week! I know I sound like an informercial. The bottom line for me was a combination of both. The weights definitely started the ball rolling but I had pretty much omitted the cardio because the weights were so fun and actually for me easier. Cardio made me breathe hard. Ick!

Well that’s my story and I’m stickin’ to it. Get some weights ladies (and gents). Workout carefully and make sure you lift right. There are some videos to show just how it’s done too.

Have fun!

O Quinn is a wife and mother who likes to look for the best ways to get things done.
Visit her at http://www.homemakingorganized.com

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Congratulations! You’ve chosen to embark on a journey towards a healthier lifestyle. After much research, you’ve eliminated processed foods and sugar from your diet, reduced your fat intake, and increased your protein. Each day begins with you dragging yourself out of bed to make sure you get in your new workout regimen, including both cardio and strength training.

Weigh-in day rolls around and you jump on the scale, as nervous and excited as a child on Christmas morning. Excitement quickly turns to disgust as you realize the scale hasn’t even moved or worse yet, it has actually gone up!

Although it may be tempting to just throw in the towel and plop down in front of the TV to drown your sorrows in a pint of Ben & Jerry’s, don’t be so quick to give up. Contrary to popular belief, the scale is not the best indicator of your fitness level. It can be used in conjunction with several other tools to help measure your progress, but should never be relied on as the sole means of measurement.

Body Fat

A body fat analysis is a very useful tool in the quest to become healthier, and thanks to modern technology, it’s easy to find out what percentage of your total body weight is lean muscle mass and how much is fat.

There are several methods for analyzing body fat including body weight scales and hand-held body fat analyzers, both of which send a painless electrical pulse through your body. A personal trainer or nutritionist can also analyze your body fat percentage or a nominal fee, typically using a device known as calipers. Each method can vary slightly, so it is important to select a method and use it consistently to ensure your results are as accurate as possible.

Measurements

One pound of muscle takes up 2/3 the area of one pound of fat. They may weigh the same, but they don’t look anything alike! Need a mental image? Consider one pound of Jello sitting beside one pound of lean, cooked beef. Which do you think will take up more space? Obviously the Jello will and it will be “jiggly” as well. The beef will be more condensed and solid — leaner.

Why do I make this comparison? When you begin working out, especially if you incorporate strength training into your routine, you will be building muscle. In many cases, you will initially build muscle as fast or faster than you lose the fat. The scale will not recognize the difference between the fat and muscle, so it is entirely possible to see only a small weight loss, hold steady, or even gain weight although your body shape is changing!

By tracking actual measurements, you will have a better assessment of how your body shape is changing and improving, even if the scale doesn’t seem to agree. Suggested measurements for comparison are chest, waist, abdomen, hips, thighs, calves and biceps. Be sure to measure exactly the same spot each time to keep the results as accurate as possible. Enter your measurements in a spreadsheet or chart, updating monthly to track your progress!

Photos Don’t Lie
The absolute best method of measuring your weight loss is to see it for yourself. Have your spouse, friend, or family member take photos of you as bare as your dare. Remember that no one other than you will need to see these photos, so choose a revealing outfit such as a bathing suit, workout shorts & bra, or even your skivvies!

Take new photos each month, always wearing the same outfit. You’ll be shocked at the changes that you see and you should remain motivated enough to make it through another month.

When you do weigh in

Be sure to weigh in wearing the same clothing, and under the same circumstances. To make it easiest, simply weigh in first thing in the morning, after emptying your bladder, and without any clothes on. Keep in mind that scales can be affected by a number of factors including moisture and how level the floor is. Try to ensure that the scale is situated in the same spot on the floor (I use a particular tile to line up with) and that there is not excessive moisture at the time.

Remember, it’s NOT all about the scale!

The safest, most practical method to lose weight is to eat healthy, clean foods such as whole grains, fresh fruits and vegetables, and lean meats as well as exercising daily. Strength training should be incorporated into your workout routine several times per week as well as at least 30 minutes of cardio per day.

Find a support group that has goals similar to your own to help you stay motivated. You may find one at your local gym, with organizations such as Weight Watchers, or even online. Personal Fitness Zone has an active, extremely supportive community that is free to join at http://www.PersonalFitnessZone.com/boards/

Don’t become discouraged just because the scale doesn’t move as fast as you would like. You did not put on that excess weight overnight, and it’s not going to come off that quickly either. Use multiple methods for tracking your progress and don’t rely so heavily on the scale - you’ll be much happier and more inclined to stick with it!

Dawn Lloyd is the mom to three young children and owner/editor of several family websites including BabyUniversity.com, a pregnancy and parenting community, BabyShopsOnline, a directory of pregnancy and baby online retailers, and PersonalFitnessZone.com, a weight loss and fitness community.

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