Tag Archives: quick weight loss

Dec. 26.

Compound Movements to Maximize Results

Compound Movements to Maximize Results!

Stimulate the most muscles for the most results!

There are two types of training, compound and isolation. Compound in my opinion being the most important exercises to add to your training routine no matter if you are 70 years old or 20 years old; whether you are training for muscle size, strength or for fat loss.

Compound movements are classified by movements that require multiple joints to be used.

Examples: Squat, Deadlift, lunges, chest press, running

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Compound movements require more muscle fibers to be recruited, systematically then more muscles will be used and maximum calories will be burned. The squat for example uses multiple joints, the shoulders are engaged (if bar is used), the hips, and knees and all muscles attached to these are engaged including hip muscles and core stabilizing muscles.  

More joints, more muscles equal moving more weight and using more energy/calories!

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There is not just the benefit of more calorie burn with compound movements but the stress that compound movements put on the body increase the hormonal responses post exercise, increasing muscle growth. The hormones that I am talking about are growth hormone, testosterone and insulin-like growth factor which all come in to help repair muscle fibers and grow muscle.

Compound movements can be done by anyone even elderly. The benefit of an elderly individual practicing squatting and deadlifting comes into play when something needs to be picked up off the floor or are doing something like making a bed. Movements do not need to be hundreds of pounds to be affective.

 

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Add at least ONE compound movement EVERY time you exercise!

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Aug. 31.

The Yo-Yo Affect

The Yo-Yo Affect

Weight cycling and Metabolism

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The growth of personal trainers in the last 5 years is needed but what are needed more is trainers who seek out knowledge from more qualified experts and whose driving motivation is not money. Media, marketing and money have created a rise in quick fix systems and health coaches who promise the world in “easy” quick fixes; under deliver in nutritional knowledge and leave the client with a slower metabolism after big rebounds in weight.

How many diets have you tried?

How many times have you regained the weight?

What did you learn through these diets about nutrition and your body?

Is it harder to lose the weight today?

I (Jay) have been a trainer for over 14 years and have seen fad diets cycle themselves through main stream media.  Most of these fad diets will deliver “results” but the biggest result of a diet should be attaining your goal by learning your macro boundaries and maintaining your results by implementing the proper exit strategy from the caloric deficit. I myself have attained goals using unrealistic, un-maintainable and un-scientific measures. Over the last four years I have learned more about nutrition and how the body works and completely changed my ways of dieting. Not consuming enough calories, food restricting and over training left me feeling like I had an eating disorder, with a severely damaged metabolism to go along with it. Today, as I get ready for my first show in 4 years I have to go through a process of metabolic adaptation.

How to lose fat

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Diet induced thermo genesis- Thermo genesis is heat inside the human body. Diet induced thermo genesis is an increase in heat and energy expenditure brought on by food and water. Diet induced usually is by consuming fewer calories than the maintenance metabolic rate or burning more calories than you consume.

 

How the body reacts

Any diet where there is less energy consumed then burned, in turn will cause the metabolic rate to slow down. The body will try to keep homeostasis by forcing the metabolism to adapt to the lower caloric intake in efforts to maintain the same body weight. Over time the metabolism will become more efficient; burning less calories and keeping the body mass the same regardless of the caloric deficit or energy output.  Once the metabolism becomes efficient so does the mitochondria inside the cells. Mitochondria are the power house of cells producing ATP (energy readily used by the body) from glucose.  An efficient metabolism is what you DON’T want.

Hormones also play a role in weight loss. Hormones tell you when you’re hungry, thirsty and full. Studies have shown that when thermo genesis becomes adaptive hormones cause a decrease in satiety and an increase in hunger.  Food also regulates the thyroid and the body’s natural testosterone level, which is important even for women.  Leptin and insulin levels are regulated by food. Insulin has gotten a bad name but is important for fat loss in the active person.  All these can affect the body’s ability to lose weight and cause a faster regain if reverse dieting is not practiced.

The Regain

Do you ever feel like it was the cookie that made you fat?

There is name for the regain after dieting, post –starvation obesity. Diets most time leave you hungry and wanting everything you have restricted yourself from. You indulge in more calories and the body immediately begins to retain any extra calories you feed it.

Your metabolic rate slows down while dieting and your hormones are thrown off…so how do you stop dieting once a goal is hit and not gain all the weight back?  First, the body needs planned re-feeds. Re-feeds are usually scheduled or are thrown in based on the body’s current progress. Re-feeding temporarily increases leptin and bring back up the metabolic rate. Second, the body cannot diet forever! Calories eventually need to be brought back to the maintenance level.

Why stop dieting NOW

The science and experience of those of us who have dealt with metabolic damage is one of the most frustrating experiences. Dieting leaves you feeling prisoner to “it” in order to keep from regaining. No one should feel any one food is the cause of fat gain and no one should feel they need a certain pill or system to lose weight. The freedom is in learning through dieting flexibly.

5 ways to Identify fad diets..

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  1. It focuses on avoiding foods or a macronutrient (example, Adkins ).
  2. It promise a certain weight lose in a specified time.
  3. It requires supplementation.
  4. It has a name:  21 day fix, It Works..etc.
  5. It puts multiple people on the same plan and is adjusted the same way for everyone.

 

Results are in the knowledge, not the pill.

 

Insel, Paul, Don Ross, Kimberley McMahon, and Melissa Bernstein. Nutrition Fourth Edition. 4th ed. London: Jones and Bartlett, 2011. Jones and Bartlett, 2011. Web. 10 Aug. 2015.

Trexler, Eric T., Abbie E. Smith-Ryan, and Layne E. Norton. “Metabolic Adaptation to Weight Loss: Implications for the Athlete.” JISSN. Journal of the International Society of Sports Nutrition, 27 Feb. 2014. Web. 21 Aug. 2015.

 

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