Four Signs You’re NOT Working Hard Enough

Four Signs You’re NOT Working Hard Enough

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1.) Lack of Muscular Burn: Anaerobic exercise with short, incomplete rest periods creates a great deal of lactic acid accumulation causing intense muscular fatigue and burning. Simply put, if your muscles aren’t burning, you’re not working hard enough. However, this does not mean that you need train to muscular failure on every set. However, for the optimal training effect you should come close to but stop just before technical failure, the point at which going any further would comprise proper exercise form and technique.

2.) Lack of Personal Confrontation:

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Studies show that training intensity, not volume, determines the degree of metabolic boost from a given workout. That being said, if you don’t have at least a couple moments during your workout when you feel like you want to quit or you hate your life, you’re not working hard enough. Progressive overload remains the hallmark of any solid fitness routine and if you are not pushing past your comfort zone your body will stop adapting to ANY routine. This is nothing more than the man in the mirror test- get some!

3.) No Sounds of Exertion: If you’re not grunting, groaning, huffing, or puffing you’re simply not working hard enough. Your heart rate should be up the whole workout with your lungs working overtime and you might even get a nice little workout booger or two by the time it’s all said and done. In other words, these total body workouts create a systemic effect that activates your body’s fight or flight response to help you go the distance. I’m not saying you have to scream like a rabid animal, but I am saying that I wouldn’t be surprised if you did. Finally, I think another good analogy is the 4 letter word test- if you’re not fighting back the burning desire to yell out a profane 4 letter word or two, well then you’re probably not working hard enough.

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4.) Not Sweating: A good metabolic workout will have you glistening during the first couple minutes of the workout and your shirt should be soaked halfway in. If you’re not dripping in a pool of your own sweat at the end of each workout, you simply did not use use heavy enough loads or advanced enough exercise variations to create a metabolic disturbance. Either that or you were resting too long between sets. In general, you should never take more than 60 seconds of rest between sets with metabolic training and 10-30 seconds seems to be the sweet spot.

3 Ways to Prevent Diabetes, Change Your Life

3 Ways to Prevent Diabetes,

– Change Your Life

By Mehmet C. Oz, MD, and Michael F. Roizen, MD

Are you on the highway to the Big D? A major tip-off is buying ever-bigger belts. The bigger your belt is, the higher your chances are of developing metabolic syndrome and pre diabetes– two blood sugar problems that are rising faster than gas prices. Don’t brush ’em off as “not my problem.” Instead, take the proactive route by asking your doctor for a fasting blood sugar test.

The Power to Change
Finding out you have one of these conditions can be a shocker. But there’s an upside: You can still make lifestyle changes to prevent full-blown diabetes and its devastating consequences: heart attack, stroke, nerve damage, vision loss, kidney failure, and even limb amputation. (Diabetes messes with circulation, so small injuries may refuse to heal.)

These three steps will slash your risk and could even reverse your chances of developing type 2 diabetes:

1.             Become a regular at the local farmers market. This alone can prevent diabetes! Eating produce cuts your risk by 24% or more, thanks in part to all that fiber, which steadies blood sugar. New evidence shows that just having some tangy arugula crunchy baby spinach or tender pak choy daily could lower your odds by 14%. The magnesium and polyphenols in leafy greens also help you stay sensitive to insulin, essential for blood sugar absorption. Buy citrus year-round, too: Tangerines and grapefruit contain helpful compounds called naringenin and nobiletin.

2.             Trade your fancy coffee drink for sugarless, nonfat chai latte. Drinking just one sugar-loaded drink a day boosts diabetes risk 26% and metabolic syndrome risk 20%. Substituting a glass of fat-free milk does the opposite: cuts your risk 12%. Fat-free yogurt and cheese count, too. The calcium, vitamin D, and minerals in dairy help your body process blood sugar.

3.             Go for more bliss, less stress. Don’t wait for vacations to tame tension. Both high anxiety and lack of sleep mess with the absorption of blood sugar. Getting less than 6 hours of ZZZs a night doubles diabetes risk, as does a high-stress job. Ease your angst by turning in early, exercising to blow off steam, and finding a stress-reduction technique, such as meditation or yoga, you love.

 

The trouble with fad diets

 

The trouble with fad diets

I thought some of you would find this article interesting reading – it explains why so many of us find it harder and harder to control our weight as we enter our Fabulous 40’s and 50’s.

 

Based on an article by Marcelle Pick, OB/GYN NP a well respected Obstetric/Gyny Nurse Practitioner and author in the U.S.

 

Nearly all of my patients ask me when we first meet, “How can I lose this weight?” A full third of these women have been on one diet or another for as long as they can remember. This habitual dieting generally keeps women at a manageable weight until they enter peri-menopause and menopause.

I hear stories all the time about weight gain that suddenly appears at this time (especially around the stomach) and simply refuses to come off, no matter what my patients eat or how much they exercise. This personal history of dieting and a feeling of being out of control sends them running to the latest trendy diet, only to be disappointed again and again.

And they are not alone. At my clinic we see patients of all ages who struggle with weight as their central health concern. In most cases, they feel guilty or angry at themselves about the way they look. They are anxious to “fix” themselves with dieting and often are willing to overlook their long-term health in trying the latest diet craze or products advertised in the media. Many of these programs just set you up for failure because they are deprivation-based and lack a maintenance program.

From Jenny Craig to Atkins to South Beach, there have been scores of new diets promising universally quick results. There is now a “low-carb” version of our favourite snacks to take the place of the “fat-free” foods that used to be fashionable. Women are inundated daily with conflicting information about what, how much, and when to eat. Multiply that by the very real hunger signals our bodies send us, and by the comfort and enjoyment inherent in the act of eating, and who wouldn’t feel confused?

I feel that the end of the Summer is the perfect time to give you my thoughts on what I have come to call the “diet culture.” For I think we all are aware that just as advertisers aim products at the “youth culture” in America, there are many companies right now marketing product to those of us who are anxious to lose weight.

This is happening in the UK right now… just look at any ad break on the TV in any popular magazine or Newspaper……

 

What they won’t tell you is that only three to four percent of dieters will succeed in keeping that weight off after a year.

 

It’s no wonder the diet industry can sell us something new every year!

There are many reasons why yo-yo and fad dieting don’t work — and may even do more harm than good. Let’s talk about them and then turn to how you can lose weight in a healthy way and keep it off permanently.

In my groups we consider excess weight gain to be one of many symptoms that indicate an underlying biochemical imbalance in our patients. Although fad diets address this symptom in the short term (meaning that if a person follows the plan, they will initially lose some weight), they do not address the root cause, which is often some kind of metabolic dysfunction or hormonal imbalance.

Over the years, I have seen repeatedly that dieting is not the key to long-term weight loss — the real key is a healthy metabolism supported by a balanced hormonal state.

How does a woman’s body get out of balance? The reasons are as varied and unique as each woman. Each one of us gains, loses, and maintains weight at certain points in our lives for a variety of reasons, physiological, cultural or emotional.

Our weight management group looks at these reasons in detail – through quizzes and discussion – you will identify your relationship with food and become aware of the foods that just don’t suit you.

This simple fact is something the diet professionals aren’t anxious to reveal because it is simpler to sell us a one-size-fits-all plan. These diets may work to a degree in some people, but for a lot of women fad dieting without an understanding of their underlying biochemistry only leads to a yo-yo cycle and more weight gain.

Why is weight gain different for women?

We’ve all had the frustrating dieting experience of watching the pounds peel off our husband or mate while we struggle to lose even a few. Why do men seem to lose weight more quickly than women? Men’s bodies are trained by evolution to have strength and speed. They have a different muscle-to-fat ratio in their bodies, which makes it easier for them to speed up their metabolism and burn fat. Women, on the other hand, are hard-wired to reproduce. They keep an insulating layer of fat on their bodies that men don’t have. (Women also live longer!) In addition, fat is essential for the production and storage of reproductive hormones. Progesterone production begins with an adequate level of cholesterol in the blood. Women don’t lose weight rapidly because they are genetically programmed that way — it has nothing to do with willpower!

Please read that last bit again!! It’s not your fault – just your responsibility!!!  Don’t  believe in will power. Everything is a choice – you do or you don’t – never ‘try’ to do something, you’re setting yourself up expecting the possibility of failure.. and guess what, things get tough and you blame a lack of will power and fail again… this is another topic we cover in our weight management course.

 

Additionally, the erratic hormonal fluctuations that can occur in peri-menopause and menopause may cause weight gain and a change in body shape in some women. This is due to vacillating levels of estrogens and progesterone. Some women report strong food cravings at this time. Which can be a symptom of declining progesterone levels. Once hormone levels reach a new equilibrium it becomes easier to lose extra weight.

 

What if you’ve tried everything and still can’t lose weight?

In my years of experience, I have seen a few underlying conditions in my patients that make losing weight on a popular diet plan particularly difficult.

This bit is golden…… read carefully…..

 

 

 

Here is a summary of these problems.

Adrenal fatigue: We touch on the intricate link between weight and the adrenal glands in natural weight loss, but because adrenal depletion is so widespread, and because adrenal health so critical to losing stubborn pounds, I want to include at the top of this list. The adrenals release an important hormone called cortisol, which is often described as the stress hormone and is related to adrenaline, the more familiar adrenal hormone, and to your serotonin levels (see below). Too-high or too-low levels of cortisol in the blood can be a major cause of weight gain and the inability to lose that unwanted weight.

We consider these and other hormones when we plan your exercise sessions and when designing your food lists and daily supplements. This is just one of the reasons our plans work.

Carbohydrate sensitivity: While carbohydrates are an absolutely necessary component of a balanced diet, many of us become increasingly sensitive to them as we grow older. Over consumption of simple carbohydrates (like those found in white bread, candy, soda, white rice, and many breakfast cereals) creates a roller coaster effect on your appetite: you feel energized and full for a little while as your insulin spikes, only to crash a few hours later when your blood sugar drops precipitously. This low blood sugar triggers the brain to send out hunger signals again, which can cause you to overeat and gain weight. For some of us, this roller coaster feels like a gentle ride. For others, who are more sensitive experience steeper hills and valleys. If this sensitivity is not treated with a diet lower in carbohydrates and sugar, it can evolve into excessive weight gain and a larger metabolic concern called insulin resistance, metabolic syndrome X a pre-diabetic condition in which cells becomes less affected by insulin and the pancreas is triggered to produce ever-increasing levels.

We can easily identify if this is happening to you with a simple questionnaire and then advise you how to adapt your diet.

 

Depleted serotonin: Serotonin is just one of a host of neurotransmitters secreted by the brain that regulate mood, attention, and energy levels. Ongoing stress can deplete our serotonin reserves, leading to intense food cravings — particularly for the refined carbohydrates that when eaten mimic the sense of well-being created by serotonin. In some women, this state of serotonin depletion becomes chronic. Persistent low serotonin levels lead to plummeting energy levels — particularly in the late afternoon — bouts of depression, and compulsive eating. Low serotonin levels can be detected through testing.

We recommend learning effective relaxation techniques (maybe Yoga) and making sure you get 5 or 6 hours of good quality sleep every night.

Yeast or intestinal parasites: Colonies of excessive Candida (yeast), bacteria, or intestinal parasites in the digestive tract can make it very difficult to lose weight. Many doctors do not test for these organisms.

Ask about the self cleanse detox , Maggie our friendly Allergy specialist recommends.

For women who have yeast overgrowth, eliminating yeast and sugars for a period of time can restore balance to the digestive tract, allowing weight loss to occur naturally. Women often need to use supplements or probiotics to eradicate the yeast or parasites, but once this is accomplished they begin to lose the unwanted weight.

Food allergies: Similarly, allergies and sensitivities to certain foods can create a dysfunctional metabolism. Frequently these sensitivities crop up in adulthood and manifest themselves in easily overlooked ways, for example, stomach and intestinal upset, headaches, insomnia, lethargy, joint aches, and rashes. If we suspect a patient has a food sensitivity, we recommend an elimination diet. We eliminate potential allergens for two weeks, then reintroduce them for a day and test for reactions. If reactions do occur we recommend staying away from the offending food for at least four months and then cautiously reintroducing it.

Sometimes a patient will present with only one of these nagging weight-gain factors; more often women will have a combination. Most of my patients had no idea that their bodies were out of balance until they began to feel symptoms of peri-menopause and menopause. In many of my patients, I find that their metabolism is frozen from years of fad dieting. Once they modify their diets and get further treatment customized to their particular issues, their metabolism heals and they are able to lose weight — gradually, safely and permanently.

Our Phase eating plan that comes with your first full bootcamp course is very similar to the elimination diet. Phase 1 is designed to regulate blood sugar, remove aspartames (fake sugars) and estrogenic foods from your diet. Phase 2 gradually re-introduces foods so you can easily identify the ones that don’t suit you.

My concern with fad diets

Popular diets do work for some people. However, I remind my patients that studies show the average weight loss after one year on some of these diets is just five pounds — and that includes men! Yet, we still keep trying. At any point in time, 44% of the women in this country are on some kind of aggressive diet.

And still more information keeps coming. There is increasing evidence that weight loss is linked with having a ready supply of calcium and vitamin D in our systems. There is also a controversial connection promoting human growth hormone (hGH) and the ability to put on lean muscle mass. Much needs to be learned before we can say for sure how these elements factor into our own biology, but it is interesting to note how rapidly our knowledge is growing.

So what does work? I have found through years of my patients’ — and my own — trials and tribulations that paying attention to a woman’s individual body chemistry and her emotional history leads to successful, long-term health and weight loss.

Still, there are many women out there who may not have immediate access to alternative healthcare professionals and are unsuccessfully trying to lose weight. For those women experimenting with over-the-counter diets, I’ve provided an overview of what I see as pros and cons of the most popular choices available.

In general, I prefer those diets that encourage a balanced ratio of protein, fat and carbohydrates in every meal. I am more inclined to suggest the Schwarzbein Principle I and II or the Metabolic Typing diets because, along with their balanced food plan, they advance the concept that each person has different factors that contribute to their ability to lose weight.

We will ask you to reduce starchy carbs when you first start bootcamp – as this will help to balance your hormones and support the hard work done in class.

 

DIET     PLAN Pros Cons
BALANCED

Schwarzbein I & II, The Zone, South Beach, The Mediterranean, Metabolic     Typing, Perricone

Healthy food     combinations

Energizing

Additional     support may be required for individual needs
HIGH-PROTEIN/LOW-FAT
Atkins, Protein Power
Loss     of fat

Creates muscles

You feel full

Poor     choice for those with kidney problems

Can lead to metabolic issues if followed for too long

CALORIE/PORTION     CONTROL
Weight Watchers, Jenny Craig, NutriSystem
Emotional     support

Easy to follow

Encourages lifestyle changes

Outdated

Expensive

Poor long-term results

Decreases metabolic functioning

LOW-FAT/HIGH-CARB

Dean Ornish, Pritikin, vegetarian diets with inadequate protein

Okay     for men with heart issues Not     enough dietary fat

Loss of muscle tone

Difficult to stick with

REDUCED     CALORIE/     MEAL REPLACEMENT

Slim-Fast, Optifast, other meal replacement drinks

Ease

Convenience

Damages     metabolic function

Sets up yo-yo weight gain

Depletes serotonin

APPETITE     SUPPRESSANTS

Fen-phen, Ephedra, caffeine, OTC appetite suppressants

Extreme     hunger is controlled Freezes     metabolism

Creates adrenal problems

Doesn’t work for intense
cravings

Saps energy

 

 

Putting it all into perspective

My point of view results from 27 years of experience with women and weight, and it is rooted in the belief that eating well and often is a necessary, enjoyable, and healthful act. Over the years we have adapted our advice to reflect the healthful eating and lifestyle habits that lead a majority of women to hormonal balance, sustained weight loss, and overall well-being.

Learn to accept yourself for who you are and ultimately love yourself, because the body you have is the most valuable house you’ll ever own. Your personal blueprint is a treasure map to natural weight loss and lifelong health that no popular or radical diet can ever replicate. Whenever you are at odds with your own best interests on dieting, I hope you will remember that we are only an email or text away to offer help and support.

 

We try to keep the ideas of moderation and mindfulness in focus when we approach any choice, be it food, exercise, commitments, or work. While we do recommend watching what you eat, we think it is more important to encourage you to listen to your body. Get to know yourself. Learn what triggers your cravings. For many women, outgrowing a few bad habits (like drinking fizzy drinks) or starting to exercise can be the catalyst for positive change in the rest of their lives. We want you to first and foremost get nutrition and enjoyment out of every meal, then to concern yourself with any extra pounds.

Balance is something we can create in all aspects of our lives, and in the process, guess what? We can lose weight, gain perspective and, certainly, look ahead to many years of good health.

 

Created on 28/05/2010 22:07The trouble with fad diets

Four Signs You’re Working Too Hard

Four Signs You’re Working Too Hard

1.) Diminished Training Intensity:
In general, if you need to reduce your training loads from set to set, then you’re probably working too hard. Your goal is to be able to use the sames loads at the end of the workout that you used in the beginning without excessively resting before increasing the loads in the subsequent workout. The only exception here is if the workout actually calls for you to reduce your loads throughout the training session. In addition, it’s better to go into a given work period with a general rep range to work within. For example, if you were using 30-second work periods, a typical rep range within that time frame is 8-12 reps if you’re moving at the typical 3-4 second per rep tempo. If you’re getting more than 15 reps, the loads are too light. If you’re getting less than 6 reps, the loads are too heavy.

2.) Excessive Resting:
If you are being forced to rest/pause a couple times during a work period, or you’re resting longer than your rest periods allow for, you’re probably working too hard. If you choose the appropriate exercise intensity, you should be able to train with minimal if any stopping during the work periods within your workout. As the workout progresses, a brief 3-5 second pause here and there to reset and reload is fine, but if you’re taking any longer than that and stopping constantly, then you need to reduce your loads or regress the exercise appropriately.

3.) Excessive Breathing: A good workout will have you breathing hard as your body’s demand for oxygen increases, but you should never be completely out of breath or gasping for air. If you start wheezing or coughing, that’s a clear sign to stop exercising immediately. If symptoms persist, it could be related to exercise-induced asthma or another serious condition and you should seek immediate medical attention. It’s important to note that larger individuals with more muscle mass will have greater overall oxygen demands and will thus be more prone to being out of breath than their smaller, less muscled counterparts.

4.) Dizziness or Blurred Vision: If you get dizzy or have vision trouble during any portion of exercise, then you’re probably working too hard. Either that or you could be experiencing a migraine or vertigo or have symptoms of low blood pressure, dehydration, or lack of nutrition. If this conditions persists, you must immediately discontinue your fitness program and seek medical attention.

Four Signs You’re NOT Working Hard Enough

Four Signs You’re NOT Working Hard Enough

1.) Lack of Muscular Burn:
Anaerobic exercise with short, incomplete rest periods creates a great deal of lactic acid accumulation causing intense muscular fatigue and burning. Simply put, if your muscles aren’t burning, you’re not working hard enough. However, this does not mean that you need train to muscular failure on every set. However, for the optimal training effect you should come close to but stop just before technical failure, the point at which going any further would comprise proper exercise form and technique.

2.) Lack of Personal Confrontation:
Studies show that training intensity, not volume, determines the degree of metabolic boost from a given workout. That being said, if you don’t have at least a couple moments during your workout when you feel like you want to quit or you hate your life, you’re not working hard enough. Progressive overload remains the hallmark of any solid fitness routine and if you are not pushing past your comfort zone your body will stop adapting to ANY routine. This is nothing more than the man in the mirror test- get some!

3.) No Sounds of Exertion: If you’re not grunting, groaning, huffing, or puffing you’re simply not working hard enough. Your heart rate should be up the whole workout with your lungs working overtime and you might even get a nice little workout booger or two by the time it’s all said and done. In other words, these total body workouts create a systemic effect that activates your body’s fight or flight response to help you go the distance. I’m not saying you have to scream like a rabid animal, but I am saying that I wouldn’t be surprised if you did. Finally, I think another good analogy is the 4 letter word test- if you’re not fighting back the burning desire to yell out a profane 4 letter word or two, well then you’re probably not working hard enough.

4.) Not Sweating: A good metabolic workout will have you glistening during the first couple minutes of the workout and your shirt should be soaked halfway in. If you’re not dripping in a pool of your own sweat at the end of each workout, you simply did not use use heavy enough loads or advanced enough exercise variations to create a metabolic disturbance. Either that or you were resting too long between sets. In general, you should never take more than 60 seconds of rest between sets with metabolic training and 10-30 seconds seems to be the sweet spot.

Does Your Workout “WORK”?

Does Your Workout “WORK”?

 

Have a look at the chart below to assess the current metabolic status of your fitness routine. If your main goal is to improve your body composition (burn body fat and build lean muscle) and rev up your metabolism then you absolutely must structure your workouts to fall under the metabolic boost column.

 

Metabolic   Rut

Metabolic   Boost

 

 

Training   Split

 

 

Daily body part workouts

3 total body workouts per week with   ideally 48-hours between workouts

 

 

Length   of Workout

 

 

60 minutes or more

30-45 minutes or less

 

 

Exercise   Selection

 

 

Single-joint, isolation exercises that   address only

 1   plane of movement

Functional multi-joint, compound movement   patterns that address all 3 planes of movement

 

 

Exercise   Intensity

 

 

Low-intensity work periods of over 2   minutes to burn fat

High-intensity work periods of 20-60   seconds or less to burn calories at a high rate

 

 

Rest   Periods

 

 

Long rest periods of 2 minutes or longer

Short rest periods of 30-60 seconds or   less

Exercise   Order

Straights sets of a single exercise

Circuit Formats:

Alternating sets of non-competitive   exercises

 

 

Periodisation

 

 

Perform the same fitness routine for over   6 weeks

Change your fitness routine every session

Motivation

Left to your own devices in the gym or in   a large studio class.

Small Group Personal training with   individual attention and loads of fun

 

Jackie Allen     FitnessSolutionsUk.com     101110 ©

Metabolic Creamy Dressing

CREAMY DIJON HERB DRESSING

Ingredients: 4 tablespoons Greek yogurt 1/4 cup white wine vinegar 1/4 cup water 2 tablespoons minced fresh parsley 2 tablespoons Dijon mustard 1 tablespoon fresh lemon juice 1 garlic clove, minced 1 teaspoon dried thyme Pinch black pepper

Directions: Place of the all ingredients in a blender; process until smooth