Obesity and exercise

In this science episode, we explore studies on exercise and obesity. Does exercise help reduce obesity? Some interesting studies seek to answer that question.

A 2003 article of Journal of the American Medical Association by Drs. Frank Hu and colleagues examined the relationship between women’s BMI and their physical activity. An important term here is “Body-Mass Index”, briefly BMI which measures the relationship between a person’s weight and height. The ideal BMI for a person is between 18 and 25. So, anyone with over 25 BMI is considered overweight and below 18 considered underweight. The study took 6 years to examine 50277 women aged between 46 and 71. What the study found was really very interesting. Individuals two were sitting two additional hours a day had 23% more obesity. So, less daily movement is one of the major reasons for increase in obesity. So, someone who watches TV for two hours is more prone to obesity than another person who chooses to walk around and constantly on the move. The study report says two hours of daily walking or around the house saw obesity decrease by 9 percent and one hour of brisk walking saw 24 percent obesity decrease.

Another study also in 2003 published in the American Journal of Clinical Nutrition by Drs. Koh-Banerjee and colleagues examined 16,587 men aged 40 to 75 years who they described as healthy. The study took nice long years to complete and it was about weight and waist size. The study found that just 4 hours of weekly increase of physical activity resulted in a reduction of their waist circumference by about 1.9 millimeters. On the other hand, the men who increase their TV watching by 20 hours a week had waist size increase of about 3.0 millimeters. One of the key finding of the study was the group that exercised daily had way to less obesity than the group that did not.There are many more studies that indicate the level of activity is an important factor that determine your fitness and obesity. Consider how your activity level can be affecting your weight loss or weight gain. Obesity is at an epidemic level and it is time to change that. The change starts with you.

There are many more studies that indicate the level of activity is an important factor that determine your fitness and obesity. Consider how your activity level can be affecting your weight loss or weight gain. Obesity is at an epidemic level and it is time to change that. The change starts with you.

Weight training for fat loss

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3 keys to successful weight loss

In this episode, we cover the three keys to successful weight loss – patience, persistence, and progression.

Patience

You need to understand that nothing significant can be achieved overnight. So, you shouldn’t expect to lose 20/30/40 pounds in a week or a month. You'll have to have patience.
When you want to lose weight, you need to be practical and set an achievable goal, for example, 1 – 2 pounds in the first week. It’s also important for you to set small, specific milestones like 5 – 10 pounds in next month Most people find they lose weight rather quickly at first and then level out.  This is the body's normal state.  Persistence will keep you on track.  Just keep working and it will happen.

Persistence

The whole weight-loss thing is something that happens gradually. You can’t expect to achieve your milestone when you don’t do anything about it.  As we learned in episode 9, you can use weight training as a part of your weight loss program.  Starting small and progressing by slowly adding resistance will

Progression

At any stage of the process, you can’t afford to quit. It’s never going to be easy to get what you want. So, you need to be very persistent. Just after you make the commitment, you need to stick to your commitment and keep doing all that makes your goal achievement easier and a step forward.

Use these three keys, stick to your commitment, keep moving forward, and focus on the end goal. You can do this.

Todd loses over 300lbs

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Patterns of success in weight loss

Terry has a passion for fitness and helping others succeed in weight loss. As the founder of Real Bodies Real Results, he started his career in fitness years ago. He began offering fitness coaching and tips to friends and family, who later asked for his help in losing weight. After working with clients in this area, he knew these success stories would be valuable to those starting on this path.

Enter Real Bodies Real Results, a website with a mission to tell weight loss success stories in a deeper, fuller way to inspire others and share tips to be used by those undergoing their own journey.

A few of these tips include:

It's a lifestyle

Fitness and weight loss is a journey. Hard work is key. Only make the changes you intend to live with the rest of your life. Think of this as the new way you’re going to live your life, not just a diet. Fad diets, pills, and wraps are not sustainable.

Eat less move more

There is no one size fits all solution. You may need to reduce portion size or possibly eliminate some foods entirely. You need to do what’s right for you.

Motivation comes from within

Nobody will do it for you. Desire may be motivated by others, but ultimately it must come from within. You must love yourself enough to make the commitment.

Weight loss is not linear

Don’t let it discourage you. Consider this quote from Brandon on the Real Bodies Real Results website, “Will it be hard? Maybe. Will you be discouraged? Perhaps. Will you slip up at times? Most likely. Will it be worth it? Most definitely.”

The truth is, weight loss is a mental game. The main reasons that people decide to lose weight all have emotional ties. It is this emotion that gives people the motivation to continue or stop.

Remember, success in weight loss is a slow process. Keep at it and you will see success. For more information, check out the website at http://www.realbodiesrealresults.com/ or email realbodiesrealresults@gmail.com.

https://40plusfitnesspodcast.com/secret-successful-fat-loss-fitness/

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Weight training for fat loss

When we decide it’s time to lose weight, we usually think it needs to involve lots of time on the treadmill, or long hours running or some other type of cardiovascular workout. This tends to be the go to option for many of us as we often shy away from weight training.   We tend to think of weight training as something that will make us big and bulky where aerobic training burns fat and helps you lose weight. However, weight training for fat loss can be a powerful tool in your weight loss toolbox.

There are changes we undergo throughout our lifecycle that often lead to weight gain.   Injury, illness, aging, lack of energy, changes in hormones all contribute to the adding of pounds and inches that often go unnoticed for years. The body also undergoes a process called sarcopenia, which is the natural loss of musical mass associated with age.   When we are in this process we burn fewer calories and store more fat.

But our muscles play many important roles, one being that they give the body shape. Fat tissue, on the other hand, is a sort of formless mass.   When we lose muscle, we lose shape and form, but we also lose the metabolism boosting functionality of that muscle.

So how can we apply weight training to our goals of becoming healthier and more fit? Incorporate weight training for fat loss as part of a balanced fitness program. Working your muscles creates active muscle fibers that burn up huge amounts of calories, even when you are sleeping.   And while weight training for fat loss can be a powerful way to lose weight and prevent weight gain in the future, be sure to balance it with aerobic training to improve overall strength and efficiency of your cardiovascular system as well.

Obesity and exercise

Weight machines versus free weights

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For health and fitness, sugar is the devil

So you have made the commitment to your health and fitness. Now what? We’ll need to take a look at sugar, as it can be the single most damaging thing for your health and fitness. Is sugar really that bad? The short answer yes, though we do need some level of glucose in our body to function properly. Unfortunately, though, we get far too much sugar in our daily diets. In short, sugar is the devil.

Excess sugar intake can manifest itself in various ways, such as the onset of diabetes, tooth decay, and an increase of inflammation within our bodies. In addition, and according to a study, consuming 17-21% of our calories from added sugar increases the risk of dying from cardiovascular disease:
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars-Add-to-Your-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp#.V7I3pfkrJdi

Keep in mind, when we talk about “added sugars” we are referring to those sugars that are added to foods and beverages during processing and preparation. It is important to read food labels, as sugar can be disguised as:

• agave syrup
• beet sugar
• cane juice
• cane syrup
• high fructose
• corn syrup
• honey
• lactose
• malt
• dextrose
• galactose
• glucos2
• sucrose
• rice syrup
• fructose
• and others..

Keeping a food log will help you track the amount of sugar consumed. Eating whole foods will provide some level of sugar, but will also provide fiber and nutrients. And while sugar is the devil, monitoring and even lowering your sugar intake will help you to look and feel a lot better.

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My weight loss journey

Thank you for joining me today as I discuss my weight loss journey. We discuss the process I went through, along with the education, planning and commitment required for anyone to succeed on their own personal weight loss journey.
In my late twenties/early thirties, I was a competitive athlete. Everything was working out for me except my career. I sat for many hours at a desk and I also spent a lot of time sitting in airplanes. As the years progressed, I got out of the habit of exercise and fitness, and I continued to gain weight.

Around age 37 I decided I needed to focus on myself and lose the weight, but it slowly began to come back. Typically, I made a New Year’s Resolution but was not successful in seeing them through. Sound familiar? It wasn’t until I was about 47 years old that my mindset changed. It was when I met my wife Tammy.

So what was different? It comes down to one word – commitment. It is key. The commitment – and the reason behind it – solidified my quest to lose weight and become healthy and fit. Yes, it also took planning, eating better, moving more and making the right choices, but your commitment is critical to a successful weight loss journey.

Thank you for listening to my weight loss journey. Health and fitness is a continual process, but one with great rewards. I hope you join me on this journey too, as I want you to be equally successful on your personal weight loss journey.

If you'd like to work with me on your health and fitness, join me at Forever Fitness Personal Training.

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Easy way to diet

In this episode we interview Doug Newberry, President of RightStyle Living, which is a place for where you can get a healthy nutrition program, designed for both being healthy and losing weight. It is an easy way to diet, in that their plans are tailored to individual goals and are designed by registered dieticians.

RightStyle Living is a six month program that is very comprehensive and includes meal planning, coaching, consultations, shopping lists as well as apps for logging your nutrition and fitness and track against goals. The goal of the program is to help you eat healthy and delicious foods.

We discuss the two types of success stories that are often seen as a result of the program. Often there is quick and dramatic results from folks who haven’t taken care of themselves for a long time, and turn to the program after a health scare. The second type of success that is seen is from the folks who started taking care of themselves, but they hit the wall, the inevitable plateau, and the program has been able to help them pass through the plateau and take it to the next level.

There are many pieces to the robust program which is based on the science of change. It is an easy way to diet and explore a healthier lifestyle, as there is advice on meal planning, shopping lists, recipes, consultations with registered dieticians, help for navigating the grocery store, and lots of other educational information. All of this information is available to you through your computer or phone.

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