Why Personal Trainers Get Results

I have regained my motivation!
Monday: Cardio Cardio Cardio (40 minute walks x 2 + Circuit session) 20 minutes on treadmill, incline 15
Eliptical- 20 minutes
Spinning Bike: 20 minutes
Whew!

Tuesday: Cardio, Cardio ( 44 minute walks x 2), Strength training (45 minutes) at the Wilson Fitness Center (LOL).

Wednesday: 45 minute walk in the muggy morning dew!

Here's a good article that explains part of my addiction to my trainer and the whole gym experience.  I spent Saturday at Fultons Fitness INBF and gained a whole new respect for these men and women and the "sport" of fitness.  I always feel the need to insert the fact that I am so far away from my goal that it would be hilarious to even dream of doing what these people do.  I admitted to my daughter however that I certainly wouldn't mind looking like I do.  As I assisted in the making of shakes, I couldn't help but notice that noone looked at me as though I didn't belong.  I received smiles and words of encouragement to stay on the path of my lonnng journey. 

I was so motivated by their passion to eat and excercise right.  While I have always been know to be a loner and enjoy the solitude that working out alone brings, I couldn't deny the inspiration that came from being in the presence of this group of people that had a common goal (with each other).  While I certainly would never want to walk across a stage I hope to one day have people wondering, "well, why not...."


Why Personal Trainers Get Results
By DR on July 3, 2008

A new study, published in the June edition of the Journal of Exercise Physiology, tries to determine which approach is better for reducing body-fat: Weigh Watchers or working out at a health club.

The Study

43 overweight women (BMI = 25) were given a 12 week membership to either a Weight Watchers center or to a local health club.
The women in the Weight Watchers (WW) group were instructed to follow the WW program, including weigh-ins, counseling sessions and the WW point system for monitoring caloric intake.

The women in the health club (HC) group were instructed to follow the American College of Sports Medicine guidelines for weight loss.

The researchers monitored the participants progress by measuring body weight (BW), body fat percentage (%BF), intrabdominal fat (IAF) and subcutaneous abdominal fat (SAF), total cholesterol (TC), HDL-C with sub-fractions, and triglycerides.
The Results

At the end of 12 weeks, the WW group lost 5% (9 lbs.) of their body weight, while the HC group lost only 2.5% (2.9 lbs.).

Yippee!!! Weight Watchers wins, I never have to go to the gym again.

Whoa, whoa, whoa, not so fast there pardner.

The lead researcher, Steve Ball, found that a large percentage of the lost weight was lean tissue and not fat.
Not good.
Muscle requires calories to survive. Fat doesn’t. Lose your muscle and your metabolism drops.
It’s not how much weight you lose, it’s how much body fat you lose and where that body fat comes from.

While the HC group lost very little weight during the 12 weeks, they may have improved their overall health picture due to their significant loss of intrabdominal fat. According to Ball, “these results imply that exercise may have positive influence on the metabolic syndrome despite the number on the scale.”

Ball also determined that the group support offered by Weight Watchers resulted in most of the WW group lasting the entire 12 weeks, while many of the HC participants quit.

“These results imply that overweight, sedentary women joining a fitness center with the intent of weight loss or body fat change will likely fail without support and without altering their diets,” Ball said. “Nearly 50 percent of people who start an exercise program will quit within six months.”

“This study attempted to discover what takes place in the real world when overweight women attempt to lose weight.” Ball said. “I think the outcome of the study speaks volumes about the necessity for a multi-pronged approach in order to lose weight, body fat and gain health benefits. I hope that this will be the first in a series of studies investigating commercial weight-loss programs.”

So what does all this science mean?

It means, that if you want to succeed at losing body-fat, improving your health and transforming your body, you need to combine the physical (diet, exercise, injury prevention, balance, neuro-muscular performance, energy system, etc…) and the mental (emotional support, coping techniques, inter and intra-personal techniques, etc…).

That is why good personal trainers are worth their weight in gold. In addition to the fitness and nutrition programming, a good personal trainer can provide the emotional support that their clients need while they are transforming their bodies and their minds.

Who would have thought that that big ball of muscle down at your local gym was actually an amateur psychologist.
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Post Workout Meal for Weight Loss

For those of you with kids in AAU sports, you know that they can play a minimum of 5-6 games in a day. I've been concerned about the right foods to feed the body in order to replenish and energize for the next activity.  In my search I came across this article describing the proper post workout meal for weight loss and thought it interesting...
Post Workout Meal for Weight Loss
Overview


Eating too many calories after a workout can sabotage weight-loss goals. Visualize the post-work out body. Muscles have been worked and need refueled to replenish nutrients and build muscle. According to University of Michigan researcher, Jeffery F. Horowitz, "...exercise doesn't occur in a vacuum, and it is very important to look at both the effects of exercise and what you're eating after exercise."

Protein and Workouts

Consuming protein after aerobic exercise encourages the hormone insulin to work more efficiently, according to a CBS News report on a study published in the "Journal of Applied Physiology." Insulin supplies cells with constant energy. Insulin transfers sugar from the blood and relocates it into the body's cells. From there, sugar converts to energy during exercise or is stored as fat.

During a workout, muscles break down. Protein is the building block of muscle growth and repair. Protein takes longer to digest, which creates the sensation of fullness and uses no insulin to be digested since it has no carbohydrate.

Considerations

The American Dietetic Association recommends reducing calories as an effective way to lose weight. Many registered dietitians suggest using a food journal or record during the day to effectively plan calories throughout the day. Keep post-workout meals between 200 and 400 calories and 6 to 18g of protein. For a 1,500-calorie weight loss plan, two meals could amount to 500 calories, with two additional mini-meals of 250 calories. One of the two remaining mini-meals can be a post-workout meal, which fits into the guidelines.

Foods

To support weight loss and supply muscles with energy, select low-fat dairy or protein sources. Examples include: 2 to 4 oz. of chicken breast, 1 cup of 1 percent milk, one 6 oz. cup of yogurt or ¼ cup of nuts. Combine protein with whole grains, vegetables or fruits to meet the body's needs. Look for English muffins, breads, crackers or pastas with "100 percent whole grain" on the label. Drink a glass of low-fat milk, have 1 oz. of cheese with crackers, or bell pepper strips with 1 to 2 tbsp. of hummus, a Mediterranean chickpea dip. Finish with at least 20 oz. of water to replace lost fluids.

Benefits

For optimal post-workout recovery, consume a meal that contains carbohydrates and protein within two hours after exercise. Enzymes in the body replace carbohydrate stores and build muscles. When muscles grow, your body burns more calories, accelerating weight loss.

Misconceptions

Proper nutrition and exercise gradually change the shape of the body. Quick-fix diets and exercise programs are not sustainable for the long term. Working out without the proper nutrition will not help with weight-loss goals. Starving yourself and working out constantly will not lead you to healthy weight loss. A sensible workout plan with a low-calorie, protein-rich meal after exercising will help build muscle while still helping with weight loss.


Read more: http://www.livestrong.com/article/124586-post-workout-meal-weight-loss/#ixzz0rcbEz16w

Did you know that exercise is addicting?

Here's my diddy for the day!  I missed 2 days of intense workout (walked only) and I feel like I'm missing an old friend - you know the one that makes me smile.... missed going to that place where all is peaceful and harmonious....that happy place.  That place you want to go to all of the time and that friend you can talk to about anything!

**Did you know that exercise is addicting?
Because exercise produces feel good hormones called endorphins your body will quickly get hooked on exercise! In as little as 2 weeks of working out 3-5 times per week for a min. of 20 min. you will begin to miss exercise if you skip a day.