Knoxville Personal Training: Fox Fitness

Healthy Weight Loss

So you want to lose some weight? I know it can be confusing with all the contradictory information that is out there. Well here are some facts and answers to some common questions to keep in mind when planning a weight loss regimen.

So if I eat less or starve myself I will lose weight right?

When focusing on your diet, the minimum caloric intake for a women should be 1200 calories/day or 1500 calories/day if you are a man. If you eat less then you are telling your body to starve itself. So what's the big deal? Well as we all know it's not healthy, but it can actually cause you to gain weight in the long run. When you severely restrict calories from your diet your body goes into starvation mode. Basically, it slows your metabolism down to reserve energy which stores fat and starts to burn muscle away. Muscle tissue is metabolically active and requires a lot of energy to be maintained. So now your metabolism is shot and you're losing muscle (which is not a good thing!). So now the daily calorie amounts that once maintained your weight are a surplus of calories which causes you to gain more weight than what you started with. Thus, the reason crash dieting NEVER works.

A realistic and healthy goal is to lose 1-2 pounds of fat per week. More than this you are merely losing water weight or muscle tissue. One pound of fat is equal to 3500 calories. Thus, to lose weight you need to reduce calories and burn the calories through aerobic exercise.

Keep in mind too many calories no matter what the food is a surplus.

What is aerobic exercise?
It is exercise that gets your heart rate up for an extended period of time (usually from 30-60 minutes). This can include walking at a brisk pace, running, aerobics classes such as kickboxing or step, swimming, biking, or using an elliptical machine.

So what about strength training?
Strength training is important for a variety of reasons. It will burn some calories, unfortunately not as much as aerobic exercise however it well help to get you toned and will actually increase your metabolism so you burn more calories at rest. It strengthens bone density which helps to prevent osteoporosis. Also, it will help you out in daily activities such as lifting heavy bags or boxes.

So can I do 1000 sit-ups a day and lose that fat around my stomach?
No. The only way to lose fat is through diet and cardio. Spot reduction does not work; however, it will tone those muscles so when you do lose the weight you will have a more fit appearance.

Make sure to send me any other questions you may have!

The Truth about Weight Loss

Article written for SevierCountyNews.com - April 5, 2008 

Losing weight is not easy, it takes effort and work. There’s no magic pill or magic diet. You cannot lose 30 pounds of fat in 30 days. Rather, losing weight is focused on making healthy choices in the areas of exercise and nutrition. These choices are not easy nor are they a temporary fix. In order to keep the weight off and maintain a healthy body you must make lifestyle changes. These changes become a part of you and hopefully stay with you for the long haul.

Before you even start exercising or start planning your next meal, start by setting some goals and determine what you wish to accomplish. If you don’t know where you’re going it’s going to be hard to get there. Be specific when determining your goals. Are you trying to lose 30 pounds or lose 2 dress sizes? Now that you know what you want to accomplish write down those goals and stick them in a place where you can easily see them. By writing down your goals you are constantly reminded of your path. Lastly, make a plan to stick to those goals and decided what to do if you are tempted to go in another direction.

Next we come to exercise. Exercise consists of aerobic exercise, strength training, and flexibility. What exactly is aerobic exercise? Aerobic activities include walking, running, biking, swimming, aerobics classes, cardio machines, and more. You’ve probably heard of it as “cardio”. Cardio is a form of exercise that gets your heart rate up for an extended period of time usually 30 minutes per session, 3-5 days per week. The best piece of advice is to find something that you enjoy and will be willing to stick to and then do it.

So, you ask “Do I have to do strength training, too?” Yes! Weight training has many benefits and is not just for males looking to bulk up. Strength training helps tone the body and as you gain more muscle your metabolism will increase. It can increase bone density and help prevent injuries. In addition, when incorporated with stretching one can improve posture and flexibility. I suggest at least 2 full body workouts per week using various types of equipment such as machines, free weights, or resistance bands. Finish off your workouts with 10-15 minutes of full body stretching.

Lastly, exercise does not stand alone. It must go hand in hand with a healthy diet. Most of us know what foods we should or shouldn’t eat, so again it’s a matter of sticking with those goals. Avoid fried foods, mayo, cookies, cakes, and empty calories such as sodas. Instead include healthy choices of vegetables, fruits, whole grains, low fat dairy, and lean meats. My best suggestion is to eat frequently throughout the day. Avoid going long periods without eating to the point your stomach is talking. All this does is slow down your metabolism and tells your body to store any and all fat. By eating more often the metabolism is increased and you continue to burn a higher number of calories, even at rest.

So again focus on your goals, increasing your aerobic activity, and incorporating strength training and stretching into your life. Not only will you lose weight, but you will feel better and be a much healthier individual.