Before I begin, please be informed that this will be my last post until the beginning of August. I am heading out of town for 2 weeks in a couple of days and will have limited computer use (really I just need a break from blogging!), but feel free to leave me a comment, question, or idea for a new post.
I recently had my second baby about 4 months ago, and even though I'm not totally back to where I want to be, I was able to fit back into my clothes and lose the weight only weeks after having giving birth (it probabaly helped that he was nearly 10 lbs!). A lot of people I know have commented on how fast I lost the baby weight, how great I look, and how flat my stomach was and so I thought it would be great to lend some expertise on this subject. Also, I have experience on training pregnant women.
The first and most important factor in losing the baby weight is to control how MUCH you GAIN in the first place. Obviously, you don't have complete control on your weight gain. For example, how much the baby is going to weigh and even how much water weight you gain. However, you do have control on how much extra FAT you gain. As most of us know, a good range of weight gain during pregancy is 25-35 lbs total (for a single gestation and for a normal-weight woman). When you add everything up, that's only about 7-10 lbs of extra fat tissue. With my first pregancy, I only gained 18 lbs (which might seem low), but my baby weighed 9 lbs 5 oz and I was completely healthy and active my whole pregancy. With my second child, I gained around 25-27 lbs. Some might call this genetic, but I believe that more than anything, our pregancy weight gain has to do with these factors: if we're at a healthy and normal weight before getting pregnant, if we have good eating habits, and if we exercise consistently throught our pregnancy (which might be hard if you're given strict orders for bedrest.)
So, if you're trying to conceive, the best thing is to be at a good weight before you get pregnant. In addition, have a good exercise routine 3-5 days/week. This way, you will be "in shape" before getting pregnant which will benefit in the following areas: less weight gain during pregnancy, less aches and pains, and a big one...more energy. I can personally attest to this 100 fold. More incentive to have a healthy pregnancy and feel better about yourself. The other thing to do is maintain healthy eating habits. You really only need an extra 300 kcal/day when you're pregant. This is a snack, ladies, not a 1/2 gallon of ice cream! I know it's hard to not give into our crazy cravings, but you can practice some self-control. Find snacks that are less calories and fat that will satisfy that sweet or salty craving (for example, fudge bars) and it's ok to indulge once in awhile, just not everyday! It will be healthier for the baby in the long run, as well.
A lot of people think that pregnancy is the time to eat whatever they want, whenever you want, and to not care for 9 months. But let me tell you, it will only be harder to lose the baby weight afterwords if you have that much more extra to lose once the baby is born. Plus, starting a good exercise and eating program is tough to start doing if you're not already doing it. So, in conclusion, two words...planning and consistency! This might not be what everyone wants to hear, but trust me, these are the smartest tactics in dealing with the "after-baby bulge". For those out there that are already pregnant and feel doomed with the weight gain, keep you chin up. It's never too late to start eating healthy and gradually working an exercise routine into your life.
Thursday, July 17, 2008
Sunday, July 13, 2008
Are you exercising hard enough? Part 2
In the last post, I wrote about how important it is to monitor heart rate during exercise to determine how strenuous we are working. In this post, I will focus on how much exercise we really need to maintain our fitness, increase our cardiovascular endurance/strength, to increase lean muscle and tone, and to lose body fat. There are a lot of different theories out there, some true and some false, and hopefully this article will sift through some of the confusion out there.
1. How often do I need to exercise to lose weight?
You might not want to hear this (for those out there that despise exercise or think they don't have time), but for weight loss goals, you really need to do 5 days/week for an hour to see maximum benefits and results. Ideally, moderate to intense exercise (heart rate between 65-85% max) to burn the most amount of calories as well. Combine this with a good diet, and you should be on your way to losing 1-2 lbs/week (which is the safest and best rate. More 1-2 lbs/week, you're most likely not just losing fat, you're losing water and muscle mass.)
2. What kind of exercise is best for losing weight?
Ideally, 3 of the 5 days/week should be strictly cardiovascular such as jogging, cycling, swimming, some kind of cardio machine (just watch the heart rate). To really see results and challenge your body, you should do intervals in those workouts. That will change it up, keep you heart rate up, and keep the muscles second guessing which is always more efficient when it comes to burning calories. The other 2 days/week you should do some kind of strength training workout that focuses on the TOTAL body, combining muscles together in exercises to make it more efficient and keep the heart rate up (i.e. lunges with dumbbell curls or shoulder presses). I strongly believe the best strength training workouts for burning fat are circuit workouts (no breaks), high reps, and as stated above, as many muscle groups together/exercise as possible. These type of workouts will yield a high calorie expenditure, even after you're done working out. Also, change up your routine every week to keep the body working hard. You will see MAJOR results from doing a combination of these two things (cardio and strength training) and on track to hitting your goals.
3. What about yoga and pilates? Are these workouts good for losing weight?
Yoga and pilates are GREAT exercises for strengthening the core and promoting lean muscle mass, improving balance and range of motion, and for the mind-body benefits. The only problem with these kind of workouts is that they are not the most efficient at burning the maximum amount of calories. If you only have an hour/day to exercise, I wouldn't choose these types of workouts ALONE to do if weight loss is your primary goal. Yoga and pilates are best when doing it in conjuction with the cardio and strength training. Again, keep in mind that I'm specifically talking about WEIGHT LOSS here. Don't think they aren't great workouts, because they are, just remember that you won't burn as many calories doing them, and at the end of day, it's all about calories in vs. calories out.
4. How much rest do I need in between strength training workouts?
The answer is simple-1 to 2 days. For example, strength train Monday and then again Wednesday or Thursday. You really don't need a third day if you're working out hard and efficiently (which is where a Personal Trainer comes in handy for most).
5. How often do I need to workout to maintain my weight or fitness level?
Most people can get away with 3 days/week of an hour/day, but it's always good to get some kind of exercise even if it's taking a light walk with your kids to keep moving.
Hopefully this has dispelled some of the fiction out there, nowadays you'll see commercials for "5 min a Day" and let me tell you, that is never enough! I know you wish it was, but seriously, do you really think that 5 min/day is enough to lose weight, tone your muscles, let alone, improve your general fitness level? Hard work yields results. Plain and simple.
1. How often do I need to exercise to lose weight?
You might not want to hear this (for those out there that despise exercise or think they don't have time), but for weight loss goals, you really need to do 5 days/week for an hour to see maximum benefits and results. Ideally, moderate to intense exercise (heart rate between 65-85% max) to burn the most amount of calories as well. Combine this with a good diet, and you should be on your way to losing 1-2 lbs/week (which is the safest and best rate. More 1-2 lbs/week, you're most likely not just losing fat, you're losing water and muscle mass.)
2. What kind of exercise is best for losing weight?
Ideally, 3 of the 5 days/week should be strictly cardiovascular such as jogging, cycling, swimming, some kind of cardio machine (just watch the heart rate). To really see results and challenge your body, you should do intervals in those workouts. That will change it up, keep you heart rate up, and keep the muscles second guessing which is always more efficient when it comes to burning calories. The other 2 days/week you should do some kind of strength training workout that focuses on the TOTAL body, combining muscles together in exercises to make it more efficient and keep the heart rate up (i.e. lunges with dumbbell curls or shoulder presses). I strongly believe the best strength training workouts for burning fat are circuit workouts (no breaks), high reps, and as stated above, as many muscle groups together/exercise as possible. These type of workouts will yield a high calorie expenditure, even after you're done working out. Also, change up your routine every week to keep the body working hard. You will see MAJOR results from doing a combination of these two things (cardio and strength training) and on track to hitting your goals.
3. What about yoga and pilates? Are these workouts good for losing weight?
Yoga and pilates are GREAT exercises for strengthening the core and promoting lean muscle mass, improving balance and range of motion, and for the mind-body benefits. The only problem with these kind of workouts is that they are not the most efficient at burning the maximum amount of calories. If you only have an hour/day to exercise, I wouldn't choose these types of workouts ALONE to do if weight loss is your primary goal. Yoga and pilates are best when doing it in conjuction with the cardio and strength training. Again, keep in mind that I'm specifically talking about WEIGHT LOSS here. Don't think they aren't great workouts, because they are, just remember that you won't burn as many calories doing them, and at the end of day, it's all about calories in vs. calories out.
4. How much rest do I need in between strength training workouts?
The answer is simple-1 to 2 days. For example, strength train Monday and then again Wednesday or Thursday. You really don't need a third day if you're working out hard and efficiently (which is where a Personal Trainer comes in handy for most).
5. How often do I need to workout to maintain my weight or fitness level?
Most people can get away with 3 days/week of an hour/day, but it's always good to get some kind of exercise even if it's taking a light walk with your kids to keep moving.
Hopefully this has dispelled some of the fiction out there, nowadays you'll see commercials for "5 min a Day" and let me tell you, that is never enough! I know you wish it was, but seriously, do you really think that 5 min/day is enough to lose weight, tone your muscles, let alone, improve your general fitness level? Hard work yields results. Plain and simple.
Friday, July 11, 2008
Are you exercising hard enough? Part 1
It's human nature to not push ourselves physically as much as we probably should or could, right? I would say 90% of people don't push themselves enough when they work-out. Lazy, maybe? Distracted by the TV or our I-Pod (or even kids!), possibly? Too tired or it's too hard, very likely. Most of us just don't have the will-power to really hurt ourselves! Seriously though, don't you hate it when you're working hard at losing weight, getting ready for the swimsuit season, going on a cruise and it's just not happening? Ever wondered why? I think most of us have experienced this at some point in our lives.
There are several factors, of course, that play into achieving results, but I want to talk specifically about our exercise routines and heart rate. First, you should always be aware of your heart rate. There is a simple equation below that you can do to figure out your target heart rate zone, which you should CONSTANTLY monitor while exercising. Oh, and I STRONGLY believe a heart rate monitor is the best investment you will make! Here it is:
Take 220-your age=maximum heart rate (this figure is actually your anaerobic max). Now take that number, and figure out what 65% and 85% of that number is. That is your ideal heart rate zone for burning fat and calories. Technically, the range actually goes down to 55%, but for most people this isn't even working up to a sweat. Here's an example:
220-30 (my age)=190
190x.65=123
190x.85=161
My target zone=123-161 bpm
Keep in mind that if you are extremely fit this might not be totally accurate. As you get more fit, you can push that high range out before you get "anaerobic". In comparison, the low range number might be too low as well. At this point, you can go by the "Perceived Exertion Scale", which means going by how you feel. On a scale of 1 to 10, a 10 is anaerobic meaning you're breathing so heavy that you can only maintain that pace for a short time, say 30-60 sec. A 9 on the scale, would be pushing that threshold, you're breathing heavy, but you're able to maintain that pace for a longer time, and also, talking is extremely hard and forced. Carrying a conversation at this point is difficult. So, an 8-9 should be at the high end of your target zone. If you're not breathing heavy, you're carrying a conversation fairly easy, you would be at a 5 or so, and this is ok for short periods of time, (but it's time to kick it up a notch). Staying between a 6-9 is ideal and you'll burn the most amount of calories in this range.
Hope this helps all those that are confused about heart rates and how hard they should be exercising! Stay tuned for Part 2...
There are several factors, of course, that play into achieving results, but I want to talk specifically about our exercise routines and heart rate. First, you should always be aware of your heart rate. There is a simple equation below that you can do to figure out your target heart rate zone, which you should CONSTANTLY monitor while exercising. Oh, and I STRONGLY believe a heart rate monitor is the best investment you will make! Here it is:
Take 220-your age=maximum heart rate (this figure is actually your anaerobic max). Now take that number, and figure out what 65% and 85% of that number is. That is your ideal heart rate zone for burning fat and calories. Technically, the range actually goes down to 55%, but for most people this isn't even working up to a sweat. Here's an example:
220-30 (my age)=190
190x.65=123
190x.85=161
My target zone=123-161 bpm
Keep in mind that if you are extremely fit this might not be totally accurate. As you get more fit, you can push that high range out before you get "anaerobic". In comparison, the low range number might be too low as well. At this point, you can go by the "Perceived Exertion Scale", which means going by how you feel. On a scale of 1 to 10, a 10 is anaerobic meaning you're breathing so heavy that you can only maintain that pace for a short time, say 30-60 sec. A 9 on the scale, would be pushing that threshold, you're breathing heavy, but you're able to maintain that pace for a longer time, and also, talking is extremely hard and forced. Carrying a conversation at this point is difficult. So, an 8-9 should be at the high end of your target zone. If you're not breathing heavy, you're carrying a conversation fairly easy, you would be at a 5 or so, and this is ok for short periods of time, (but it's time to kick it up a notch). Staying between a 6-9 is ideal and you'll burn the most amount of calories in this range.
Hope this helps all those that are confused about heart rates and how hard they should be exercising! Stay tuned for Part 2...
Tuesday, July 8, 2008
The 5 Biggest Myths about Exercise
There are a lot of misconceptions/questions about exercise out there and I want to clear up a few that I frequently get asked about. (These aren't in any particular order.)
1. "If I do 500 crunches day, will I will get a 6 pack or a toned midsection?" False! You can do crunches or abdomen exercises until the cows come home, but if you've got an extra layer of fat around the middle, forget it, you've got to shed that before you see any kind of definition in those muscles. Now, that doesn't mean that you shouldn't do them at all (because of the strength benefits), it just means that you need to burn more calories than what you take in, so you can lose body fat.
2. "How can I get rid of that lower tummy bulge, or my flabby arms, or my inner thighs?" These are very common questions and issues among women especially. Unfortunately, there is NO magical exercise that will "spot reduce" certain trouble areas. So, the answer stands with the first question. In order to see muscle definition, you need to burn fat, which again, means heavy exercise (ideally a combination of strength training and cardio) and more importantly, watching your diet. Your eating habits will actually dictate your rate of fat loss more than exercise. You will see results on the scale, in your clothes fitting looser, in body fat %, by eating healthier, cutting down portion size, and ultimately, consuming less calories. If you want to accelerate fat loss, stick to a good nutrition plan AND exercise 5 days/week for an hour.
3. "I've heard that you want to keep your heart rate in a lower range to burn fat faster (you know, the whole 'fat burning zone'), is this true?" Again, FALSE! Think about it for a min. For example, if you do a high intensity workout for an hour like spinning and your heart rate is elevated on the high end of your "cardio zone", say ranging from 150-170, you're going to burn more calories (500-700 kcal/hr) than say, walking on a treadmill for the same length of time at a moderate pace. With that particular workout, you might keep your heart rate between 130-145 and hence, you will burn LESS calories (300-400 kcal/hr) than the high intensity workout. So, the more intense exercise you do, (you know, work up a sweat and breath heavily!), the more calories you will burn at the end of the day!
4. "Is running the best exercise for losing weight?" Surprisingly enough, I hear this a lot from clients. People think that because it's hard, it's the best exercise to do to lose weight. And although running is great cardiovascular exercise, it's not necessarily the best exercise. There are plenty of other types of exercise that can elevate the heart just as high, work the muscles just as hard, and burn the same amount of calories. Take cycling, for example. Just because it's not as "high impact" (on the joints), doesn't mean it's not great for the lower body muscles. You might have to maintain a faster pace, add hills, intervals, or maybe even wind to get your heart rate really up there, but it's still GREAT exercise and actually better for the joints in the long run. Swimming, high-intensity strength training (circuit training with multiple muscle groups ideally), kickboxing, hiking up hill, and many other exercises are just as good for you and can get the same benefits as running. If anything, some will benefit you more. The bottom line is...pick something you ENJOY because how are you ever going to stick to something if you don't like doing it? And push yourself as you get stronger, change up your routine (a big one!), and get creative! It will do wonders!
5. Last, but not least, "I don't want to bulk up. Will lifting weights do that?" (and probably the biggest misconception when it comes to strength training.) NO, NO, and NO! Women are so scared that if they do strength training, they will look "bulky". Let me tell you, ladies, we don't have NEAR the amount of testerone in our bodies to build muscle like our male counterparts do. (Of course, unless we use some kind of anabolic steriod.) If you think that you get bulky lifting weights, it's only because you have a fat layer over your muscle that you need to decrease! Strength training promotes LEAN muscle mass, it tones and strengthens your muscles, it improves your balance, your posture and core strength, it increases your basal metabolic rate (a big one! If you lift weights you will burn more calories throughout the day exercising or even just sitting there!). There are too many benefits to strength training to NOT do it, and let's face it, the older we get, the slower our metabolisms get (unless we strength train), and the more everything sags! We need all the help we can get, right?! :)
1. "If I do 500 crunches day, will I will get a 6 pack or a toned midsection?" False! You can do crunches or abdomen exercises until the cows come home, but if you've got an extra layer of fat around the middle, forget it, you've got to shed that before you see any kind of definition in those muscles. Now, that doesn't mean that you shouldn't do them at all (because of the strength benefits), it just means that you need to burn more calories than what you take in, so you can lose body fat.
2. "How can I get rid of that lower tummy bulge, or my flabby arms, or my inner thighs?" These are very common questions and issues among women especially. Unfortunately, there is NO magical exercise that will "spot reduce" certain trouble areas. So, the answer stands with the first question. In order to see muscle definition, you need to burn fat, which again, means heavy exercise (ideally a combination of strength training and cardio) and more importantly, watching your diet. Your eating habits will actually dictate your rate of fat loss more than exercise. You will see results on the scale, in your clothes fitting looser, in body fat %, by eating healthier, cutting down portion size, and ultimately, consuming less calories. If you want to accelerate fat loss, stick to a good nutrition plan AND exercise 5 days/week for an hour.
3. "I've heard that you want to keep your heart rate in a lower range to burn fat faster (you know, the whole 'fat burning zone'), is this true?" Again, FALSE! Think about it for a min. For example, if you do a high intensity workout for an hour like spinning and your heart rate is elevated on the high end of your "cardio zone", say ranging from 150-170, you're going to burn more calories (500-700 kcal/hr) than say, walking on a treadmill for the same length of time at a moderate pace. With that particular workout, you might keep your heart rate between 130-145 and hence, you will burn LESS calories (300-400 kcal/hr) than the high intensity workout. So, the more intense exercise you do, (you know, work up a sweat and breath heavily!), the more calories you will burn at the end of the day!
4. "Is running the best exercise for losing weight?" Surprisingly enough, I hear this a lot from clients. People think that because it's hard, it's the best exercise to do to lose weight. And although running is great cardiovascular exercise, it's not necessarily the best exercise. There are plenty of other types of exercise that can elevate the heart just as high, work the muscles just as hard, and burn the same amount of calories. Take cycling, for example. Just because it's not as "high impact" (on the joints), doesn't mean it's not great for the lower body muscles. You might have to maintain a faster pace, add hills, intervals, or maybe even wind to get your heart rate really up there, but it's still GREAT exercise and actually better for the joints in the long run. Swimming, high-intensity strength training (circuit training with multiple muscle groups ideally), kickboxing, hiking up hill, and many other exercises are just as good for you and can get the same benefits as running. If anything, some will benefit you more. The bottom line is...pick something you ENJOY because how are you ever going to stick to something if you don't like doing it? And push yourself as you get stronger, change up your routine (a big one!), and get creative! It will do wonders!
5. Last, but not least, "I don't want to bulk up. Will lifting weights do that?" (and probably the biggest misconception when it comes to strength training.) NO, NO, and NO! Women are so scared that if they do strength training, they will look "bulky". Let me tell you, ladies, we don't have NEAR the amount of testerone in our bodies to build muscle like our male counterparts do. (Of course, unless we use some kind of anabolic steriod.) If you think that you get bulky lifting weights, it's only because you have a fat layer over your muscle that you need to decrease! Strength training promotes LEAN muscle mass, it tones and strengthens your muscles, it improves your balance, your posture and core strength, it increases your basal metabolic rate (a big one! If you lift weights you will burn more calories throughout the day exercising or even just sitting there!). There are too many benefits to strength training to NOT do it, and let's face it, the older we get, the slower our metabolisms get (unless we strength train), and the more everything sags! We need all the help we can get, right?! :)
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