Lift Weight to Lose Weight…and Jack LaLanne

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Many people today believe that the most effective (and often only) prescription for weight loss is cardiovascular exercise.

“Yep, just hop on the treadmill for 30 minutes a day, 5 days a week and you will be slim in no time. Watch your diet a little, but it’s really all in the cardio. Oh, and don’t worry so much about strength training…it’s overrated and plus it will bulk you up!”

I’ve heard comments like these over the years. Is it true though? Is this how you really lose weight and keep it off?

Not really. There’s a lot more to it than that.

Having a good grip on one’s nutrition has to be the primary component in weight loss. After all, when you really get down to it, weight maintenance is essentially a calories in versus calories out equation. You can do all of the exercise you want, but if you go out and have a super sized double whopper combo with extra seasoned fries right after, then it’s going to be extremely difficult to get your weight where you want it. If you skip breakfast it’s also going to be hard. If you go long periods during the day without eating or if you have really big meals late at night, it’s also going to be difficult. Nutrition is often the the forgotten part of the weight loss equation when it should really be the centerpiece.

However, what if you are following a sound nutritional program? Does that mean that cardiovascular exercise is the best form of exercise to support your improved nutritional habits and increase your weight management success? Well, the research that is out now will tell you that this is probably true. There’s no way to argue the benefits of cardiovascular training in weight management. Continuous aerobic exercise that is done at a moderate or vigorous intensity does burn calories. Hormonal adaptations to aerobic training also make you more effective at using fat as an energy source. It’s been known for years. BUT, I’m going to argue that doing something else in conjunction with cardiovascular exercise is going to be even better. And that, my friends, is resistance training. You may liken it to adding a couple slices of pepperoni to a meatball sub. It’s still great without, but with it added in…man, what an awesome sandwich! I realize that meatball subs and weight loss don’t mesh that well in the same topic, but work with me here. Plus, I’m starving. But I digress…

Back to the topic at hand. There are many benefits to incorporating strength training into one’s exercise routine to make it well balanced and more effective in weight management.

Check out a snippet from a review on an American College of Sports Medicine research article regarding lifting weight to lose weight.

“Sure, aerobic exercise burns calories, but the bodyís metabolism quickly returns to pre-exercise levels, usually within 30 minutes or so. Resistance training, according to the researchers at Johns Hopkins University, leads to increased calorie burning for up to two hours after the workout is over. Carol A. Binzen and colleagues recruited 10 moderately trained women to perform three sets of 10 exercises at 10-repetition maximum with a one-minute rest period between each set. Researchers found that fat oxidation was significantly higher after the strength-training session.

Unfortunately, because weight training often results in a corresponding increase in weight due to increased muscle mass, many women abandon their strength-training efforts, opting instead for strictly cardiovascular activities. However, researchers suggest combining aerobic exercise with regular strength training for maximum benefit.”

Link to article here

Here’s another interesting point to ponder for the sport science junkies out there. Many people don’t realize that during weight loss, one’s resting energy expenditure (REE) often decreases. Resting energy expenditure basically represents the number of calories you burn in a 24 hour period if you were just sitting around on the couch (thus at rest). Basically, the reason why REE drops is because you are smaller than you once were, with less mass around to burn calories. With a lower daily energy expenditure, the same diet that contributed to weight loss success in the past, may not be as effective in the future. However, research has shown that resistance training helps to maintain or even increase REE as one loses weight. By helping to preserve muscle mass (which is more metabolically active than fat mass), you increase the amount of calories that your body burns per day and this can help you to keep weight off in the long run.

For more information on this phenomenon, check out this article, entitled Resistance training conserves fat-free mass and resting energy expenditure following weight loss.

mmm good. Although, it would be better with pepperoni!

Finally, on a sad note, Jack LaLanne passed away this week at the ripe old age of 96. For those of you who don’t know, Jack was a huge pioneer in the fitness industry. He swam the length the the golden gate bridge underwater, did 1000 push ups in under 20 minutes, towed 65 tug boats filled with pulpwood, and performed many other amazing fitness feats during his life. To put it simply, this guy was a beast. He also helped develop many pieces of exercise equipment that are still in use today. Check out this link to learn more about Jack and what he accomplished during his lifetime.

All in a day's work!

Jamie Ives, MA, CSCS

Jamie has several years of experience in the fitness industry, working with clients of various ages, ability levels, and health conditions. He enjoys using his knowledge as well as his experience in exercise prescription and program design to help each of his clients reach their individual wellness goals and improve their quality of life. For more information about Empower Personal Training, please call (919) 401-8024

Healthy Holiday Nutrition

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The holidays are upon us! Where has the year gone? As a dietitian, this is the time of year I start to really preach moderation. I do believe that we should all enjoy this season and the bounty of festivities, friends, family and food that it brings ñ but in moderation ñ after all, how much family can one take (just kidding!)?

In all seriousness, this is the time of year where we all get into trouble with our waistline. The main culprit here is distraction. There is so much to do, so many folks to see and so much yummy food to taste that our senses are overwhelmed and the next thing we know an extra 300 calories have been consumed without a second thought. It’s no wonder that the average holiday season weight gain is 5lbs. That’s a lot of weight in a short period of time which in turn stresses the organs.

There has got to be a better way and luckily, there is: moderation and balance. ìOh, pleaseî, you say. ìI can’t pull that offî, you whine. Not true. We can all do this and I will tell you how. The first step is to be aware of what you are doing and what you intend to do with your holiday food intake. Once you know what you are doing (I’m going to let loose at this party, I think I’ll take it easy tonight, I think I’ll take a break from alcohol tonight, etc), you need to strike a balance between the rich holiday food and some light, restorative foods.

During the holidays most feasting takes place in the evening. This is especially rough on the liver because it is most active from 1-3am, so if we are still digesting at that hour, then the liver has less energy to do its long list of chores. The liver is in charge of everything that comes into the body and everything that leaves the body and makes many important things in the body (like hormones and proteins). So as far as losing or maintaining weight, the liver is your greatest ally. The more energy the liver has to do its job, the easier it will be for you to maintain your weight.

So if you are going out on most nights during the holiday season it is important to:

Be aware of what you are eating and

Do not over-eat.

Pay attention to how you feel before you sit down to dinner. Did you have too many appetizers? If so, try to have more vegetables on your dinner plate and a smaller portion of meat and starch.

Do not go for seconds!

Try to keep dinner light so that you will sleep comfortably and the liver will have the energy to process what’s at hand easily and efficiently.

The next morning be sure to have a small but complete breakfast. This is necessary to restore nutrients used up in the processing of last night’s holiday dinner. I know it sounds strange, but it takes nutrients to process nutrients, therefore a certain amount of the nutrients you ate at dinner are used in the digestive process and another bunch are brought in from our body’s storage to further aid in digestion. What’s left over is then broken down and the liver determines where it will be used.

Digestion takes the most energy and uses the most nutritional resources!

Some breakfast ideas are:

low-fat yogurt (not fat-free) with 1 TB flax meal and Ω cup berries

an egg or two with cooked veggies (leftovers are great for this)

a sprouted grain tortilla with egg, sprouts and greens

Ω cup cooked quinoa, º avocado, 1 tsp flax oil

These are simple, nutrient rich, whole-food choices made of a protein, a carbohydrate and a fat that the body can easily digest and use.

If you require a mid-morning snack, by all means have one but keep it in the whole-foods category. Some examples would be:

1 TB peanut butter (or other nut butter) and an apple, pear or celery

º cup hummus and carrots, celery or other veggies

4 almonds and a fresh piece of fruit

1 container low-fat yogurt (a brand without high fructose corn syrup)

1 cheese stick and some veggies or a piece of fruit

Lunch will be the great equalizer. Normally my advice is to make lunch your most important meal of the day. The reasoning is that this meal will be totally digested by the time the liver needs to kick into high gear (1-3 am) and it will carry you into the dinner hour. However, if you know that you will be eating a big dinner, make your lunch light by eating lots of green veggies. Let’s say you have some chicken with vegetables and a small amount of rice. Be sure to add a substantial side salad. All of these vegetables bring nutrients to the body and help balance our pH levels which are often thrown out of whack by overeating. The variety of holiday foods and the richness of these foods require lots of extra nutrients to process them, the blast of vegetables in the middle of the day will help the body deal with any overload that might happen at night.

Should you need a snack to tide you over until the dinner party, follow the same advice as for the mid-morning snack.

If there is an evening during the holidays where you will be at home and taking a break from the festivities, give your digestive system a break as well. I highly recommend a nutritious yet light dinner of a simple broth based soup with vegetables and a large fresh salad. A ginger and mint tea after dinner will help set the stage for smooth digestion and a calming of the body in preparation for sleep.

By tuning into how we feel and being aware of how we make our holiday food choices we can create a simple system to balance the indulgences with restorative pauses. It is possible to enjoy the holidays and still maintain our weight and our sanity by exercising conscious moderation.

Happy Holidays to All!

Cara Demu

Want to lose weight?

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Are you someone who needs to lose weight? Have you tried everything under the sun but find yourself chalking it up to a slow metabolism? Here are some tips that will help you:

Exercise hard at least 30 minutes, three times per week. This can be anything that gets you out of breath, sweating, uncomfortable, and just plain working hard.

Do something to elevate your heart rate five times a week for an hour. Walking, cleaning the house, washing your car, playing with the kids, sports, or basically anything that doesn’t involve sitting and watching TV. And no, lifting the remote does not count as bicep curls.

Cut out the following foods from your diet: sugar, alcohol, refined starches, and anything that comes from a container with more than three ingredients.

Consume 75% less dairy and the bread, cereal, pasta, and rice section of the food pyramid.

Eat two or three servings of fruit everyday, no more and no less.

Eat lots of vegetables (don’t do bicep curls with the ranch dressing bottle either!).

Follow these rules and I’m certain you will lose fat.

Paul Piracci, CSCS Professional Trainer

Paul brings a background of athletics and education to the Empower team. He believes that wellness should be viewed as a blended lifestyle that balances nutrition, a healthy mind, and fitness which incorporates fun recreational activities. For more information about Empower Personal Training please call (919) 401-8024.

Client Spotlight on Lori Ireland

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Hiking the Inca Trail

Lori in Waynapicchu, Peru

Lori started training with me over ten years ago and because she is a bit of a daredevil ñ she has always been one of my favorite clients to work with. There isnít much she wonít do or at least try. In fact, her love of adventure has taken her to places like Chile, Peru, Brazil, Australia, New Zealand, Kingdom of Bhutan, China and Hashemite Kingdom of Jordan to hike, scuba dive, and explore. I have also worked with all four of Loriís children and even though they were all athletes (in one way or another) Lori was usually able to hang with them during some group training sessions. However, over the years she has encountered a couple orthopedic injuries and more recently (2009) she received what she called a ìhorrible health report.î On a normal routine physical she discovered that almost all of her numbers (i.e. weight, body fat percentage, blood pressure, cholesterol, and blood sugar levels) were all elevated and some even in an unhealthy range. This was a hard pill to swallow for someone who has been in great physical health most of her life. But, instead of wallowing in self pity or starting some crazy crash diet, Lori got to work. Over the past year she became diligent about watching her portion sizes, making smart food choices but never depriving herself of something she really wanted, being consistent with her Empower workouts and yoga sessions and in general just leading an active lifestyle. And, last month on her 1 year follow up the results were in and WOW was I impressed ñ all of her numbers had dropped back within normal healthy limits! This was a true testament to the fact that simple lifestyle behaviors have a large impact on our overall health. Here is what Lori has to say about her work with Empower and reaching her goals:

Age: 54

Occupation: Housewife

Why do you train with Empower Personal Training?

I chose Empower Personal Training because training here has allowed to me to achieve my goals and reach new heights. I have had the opportunity to do things that I never believed I could do, such as trekking in the Himalayas, horseback riding, mountain biking, swimming, skydiving and more. I am able to attain a high level of health with the help of the whole Empower Team.

What are/were are your specific training goals?

My specific training goals include increased endurance, lowering my cholesterol, lowering my blood sugar and taking preventative measures against osteoporosis.

How many times/week do you workout?

5 to 6 times

How did you achieve your specific training?

I achieve my training goals with portion control, healthy eating, increased yoga practice, and working with my Empower Personal Trainer to achieve my fitness goals given my age.

Have you incorporated any of our other services into you health and fitness routine?

Yes, I have done massage, yoga and nutrition with Empower and all have contributed to my success. They have a wonderfully balanced and expert staff that worked together to create a total wellness program designed specifically with my goals in mind.

What have been the results?

1. Decreased my weight and more importantly decreased my body fat percentage.

2. Maintained my core strength and flexibility

3. Most importantly – Lowered my blood pressure, cholesterol and blood sugar back to within normal limits, since all my numbers had crept up in the last few years.

How does achieving these results make you feel?

More than anything I feel more healthy and energetic.

Do you have any words of advice to others that are interested in attaining specific health and fitness goals?

My advice is to keep an open mind. The most important thing to consider is consistency coupled with a willingness to change your regimen based on age, injury, etc. Donít get in a rut. This can only hold you back. Listen to your trainer, fitness instructor and nutritionist. If you donít have one call EMPOWER – they know their stuff!

YOU TOO CAN BE AN EMPOWER SUCCESS STORY!

To learn more about Empower visit www.becomepowerful.com or to schedule a FREE Initial Consultation click HERE

Considering Buying a Home Gym?

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Are you thinking about starting a home gym? You can go as crazy as you want purchasing equipment but you can achieve almost any fitness goal with two things: a TRX strap (Link) and adjustable dumbbells (Link).

The TRX strap is a high quality piece of equipment that will last you for years even with heavy usage. It’s an adjustable strap that enables you to perform exercises for all body parts. You control the resistance by walking your feet closer or further away from the anchor point of the strap.

Dumbbells will complete your at home gym. Dumbbells give you more freedom isolating muscles in weak areas. They will also complete your exercise arsenal with a few exercises that you can’t perform with the TRX strap (dead-lifts and Turkish get-ups to name two).

Here is an example workout you could do with dumbbells and a TRX strap:

On TRX strap:

1. 20x squat to row
2. 10x lunge to fly each leg
3. 15x body pike to overhead raise
4. 10x lunge to overhead raise each leg
5. 20x pushups
6. 20x hamstring curls
7. 20x jackknifes
8. 30x floor wipers

With dumbbells:

1. 20x dead-lifts
2. 10x Turkish get-ups each side
3. 30x prone pull-in

If you enjoy pain do this circuit two times. If you’re feeling especially masochistic do the circuit three times.

If you need help planning exercises to do on your own call (919) 401-8024 to set up an appointment with a qualified professional.

Paul Piracci, CSCS Professional Trainer

Paul brings a background of athletics and education to the Empower team. He believes that wellness should be viewed as a blended lifestyle that balances nutrition, a healthy mind, and fitness which incorporates fun recreational activities. For more information about Empower Personal Training please call (919) 401-8024.