Weight loss articles
Why is it so hard to lose the last 10 pounds?
By Natalie Digate Muth
Weight loss is tricky in that multiple factors play into how much weight is lost, how quickly it comes off and for how long the weight loss is maintained. To successfully lose a sizeable amount of weight, a person needs to be committed to significant long-term lifestyle changes. The goal is to create a caloric deficit so that fewer calories are eaten than are expended.
Super-short Exercise Bouts (at the Right Intensity) Offer Big Weight-loss Benefits
When it comes to losing weight—or not becoming overweight in the first place—every little bit of exercise can help. New research suggests that micro-bouts of activity—shorter than 10 minutes—can lower one’s risk of obesity as long as the intensity level is sufficiently high. Furthermore, those who focused on shorter bouts were much more likely to meet or exceed the recommended 150 minutes of physical activity per week. The study, published in the American Journal of Health Promotion, found that even brief episodes of
4 Core Movements for Beginners
Are you just getting started with a fitness routine and aren’t sure how to train your core? Here are a few basic core movements for beginners, with advanced options that can be done once you’ve mastered the basic exercises.
Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Engage your abdominal/core muscles. It should feel like you are tightening a corset around your ribs, waist and lower torso.
Strength training for the cardio fan
Here’s a great quote from Younger Next Year, written by Chris Crowley and Dr. Henry S. : “Cardio may save your life, but resistance training makes it worth living.” In other words, strength training keeps us capable. It gives us a comfort level and ability that we can’t get from cardio alone.
I have found that strength training provides two invaluable benefits:
1. It makes endurance activities more enjoyable.
2. Experienced athletes are often able to shave significant time from their events, while simultaneously reducing the number of training miles they previously logged for other events.
Of course, those who do cardio for heart health or for general fat loss also benefit from strength training. A strong cardiovascular system doesn’t mean moving your body and lifting stuff in life will be easy or smooth. For fat loss, muscle is the engine where the fuel is burned so a little muscle enhances the capacity your body to reduce stored fat.
Some of your might not like strength training because you think it’s “boring, but more often than not it’s because the way you are doing it is boring and the resistance is usually too light to get results.
From this research, the following walking workouts are suggested for personal trainers to progressively introduce to their entry-level clients. All workouts begin with a warm-up consisting of a 5- to 10-minute self-selected walking speed at a 0% grade. The goal intensity for all of these workouts is a “somewhat hard” to “hard” level of perceived exertion.
Workout 1—Metabolic Base Walking With a Weighted Vest
• Walking speed: 2.5 mph
• Treadmill grade: 0%
• Vest weight: 15% of body weight
• Duration: 20 to 60 minutes
Workout 2—Stepwise Graded Walking (with or without vest)
• Walking speed: 2.5 mph
• Vest weight (if worn): 10% of body weight
• Treadmill gradients:
— 0% for 4 minutes
— 5% for 4 minutes
— 10% for 4 minutes
— 15% for 2 minutes
— 5% for remainder of workout
• Duration: 20 to 60 minutes
Increase Your Mobility and Strength with This Bodyweight Circuit
Body-weight workouts are gaining in popularity as they appeal to beginner and veteran exercisers alike. They require minimal equipment and can be done just about anywhere. The following six body-weight exercises provide a unique workout that challenges all the major muscle groups. Perform a circuit of 10 repetitions of each exercise for an effective routine that promotes mobility and strength.
Do You Really Need to Run?
When people think of starting a workout program, running is often one of the first modes of exercise that comes to mind. Running or jogging can be an effective way to exercise and provides a variety of health benefits, but many people find running uncomfortable or downright painful. If this is you, here’s some good news: If you don’t like to run, you don’t have to!
Training the Overweight Client
Training obese clients represents a series of truly unique challenges. Within these challenges lie great business prospects and opportunities to change lives. However, to succeed trainers need to put a large amount of thought into the process of dealing with an overweight client. Unfortunately as Ben Franklin noted "common sense is not very common". We constantly see trainers making recommendations for overweight clients that are both dangerous and foolish.
Luckily, as in so many situations, if you look for the answers, they become obvious. If trainers simply copy the foolishness they see on TV they are only going to make mistakes, injure clients and lose clients. The people that produce shows like The Biggest Loser are a huge part of the problem. What is done to the poor people on the show in the name of health and fitness borders on criminal negligence? The worst part is that current and future trainers watch the show and think that abusing and belittling clients actually works.
Strength Training for Fat Loss
By Amanda Vogel, M.A.
Metabolic Strength Complex for Fat Loss
To perform this Bilateral Farmer’s Walk Complex, you’ll need:
- Enough space to be able to move up and down the room
- Two sets of dumbbells—a heavier set and a lighter set. The lighter set should be roughly 50 percent to 65 percent of the heavier set’s weight. For example, if your heavier set is 80 pounds, your lighter set should be around 45 pounds.
Train Smarter, Not Longer: 30-Minute Elliptical Workout
A research study published earlier this year in the Journal of Applied Physiology highlights a new approach to training that has been shown to improve both running performance and overall health. The 10-20-30 training concept, developed by researchers at the Department of Exercise and Sport Sciences at the University of Copenhagen, is essentially a specific version of high-intensity interval training (HIIT). Subjects in the study performed a 1-km (or approximately 0.62 mile) warm-up at a low intensity followed by three to four 5-minute “blocks” of running interspersed by 2 minutes of rest. Each of the “blocks” consisted of five consecutive 1-minute intervals divided into 30, 20 and 10 seconds of running at a low, moderate and near maximal intensity, respectively.