ReportWire

Tag: Weight Loss

  • 5 Best Strength Training Workouts for Beginners | Nerd Fitness

    5 Best Strength Training Workouts for Beginners | Nerd Fitness

    Want to get strong like these LEGO lifters but don’t how to start?

    In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow.

    These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.

    We’ll be digging into the following:

    By the way, we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.

    Grab it free when you join the Rebellion by putting your email in the box below.

    How Do I Start Strength Training?

    Barbells in a gym bar bells and rope

    Welcome to the first day of the rest of your life.

    You’ll look back years from now and thank “Past You” for starting strength training today.

    And I promise, you WILL strength train today.

    After all, strength training or resistance training doesn’t need to be scary or overcomplicated!

    Strength training really comes down to two things:

    #1) Movement of any weight against “resistance”(including your body weight) – Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.

    #2) Progressive overload: doing slightly more than last time (lift heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and rebuild themselves. These microscopic tears (that don’t hurt) force your muscles to go through hypertrophy, meaning they grow bigger and stronger so they can meet the demands of the exercise.[1]

    Coach Jim explains the ins and outs of progressive overload in this video:

    That’s all there is to it: do some resistance training and attempt to make it more and more challenging, and you’ll grow stronger.[2]

    • This means if you drop down and do ONE knee push-up right now, technically you’ve done a strength training workout.
    • It also means if you then do TWO knee push-ups tomorrow, then you are officially following a strength training routine.

    In other words…

    Like this man says, "You can do it" wants you to start strength training!

    Now, there are many different “strength training” and “resistance training” paths.

    Like a “skill tree” in a video game (with branching paths and progressions), you can progress up one path, and mix and match movements from others depending on the situation.

    These paths depend on your goals and what equipment you have available to you.

    What Are Some Examples of Strength Training?

    Does the Empire mandate this training?

    Let’s chat about a few different types of strength training.

    #1) BODYWEIGHT TRAINING

    Batman does bodyweight training for his strength training!

    Bodyweight training is simply doing an exercise in which your own body is the “weight” you are “lifting.”

    Duh.

    This is the BEST place for anybody – regardless of weight or age – to start their strength training journey.

    Why is this the best place to start? Two big reasons:

    A) You always have your body with you (unless you are a ghost, in which case, this is awkward). This means you can work out ANYWHERE with bodyweight training:

    B) Using your body for resistance training is the most “human” thing ever! By learning to push and pull and hang and squat and lunge, you are doing what your body is literally designed to do.

    By getting strong with bodyweight movements, you’re making yourself antifragile and less injury-prone.

    Now, it’s SCIENCE TIME!

    While learning the movements with bodyweight exercises, you are allowing for proper communication to develop between your neuromuscular systems.

    This gif shows an arm bending from a neuromuscular junciton

    More efficient communication between your neuromuscular systems will result in something known as “proper motor unit recruitment.”

    You may be asking yourself: what is a motor unit?

    That’s okay because I was asking myself this same question.

    A motor unit is a single motor neuron and the muscle fibers it innervates.

    You can think of two different types of motor units:[3]

    • We all have small motor units, meaning that a single motor neuron innervates relatively few muscle fibers, and these smaller motor units are good for precise and detailed movements (e.g., moving your fingers).
    • We all also have large motor units, meaning that a single motor neuron innervates hundreds of muscle fibers, and these larger motor units are good for generating a lot of force (e.g., getting larger muscle groups like the quads to generate a lot of force to help in sprinting).

    When you start strength training, you really are helping your muscles communicate better together.[4] This is why we recommend starting with bodyweight exercises, to help start this process.

    However, bodyweight training isn’t as easy to ‘scale’ the difficulty as some of the other strength training methods (“put more weight on barbell”), but you can get REALLY strong with just bodyweight training.

    For example, you can start with knee push-ups, then go to regular push-ups, then elevated push-ups, then even up to things like handstands and handstand push-ups.

    You just have to know HOW and WHEN to scale up (we can help there too).

    #2) DUMBBELL TRAINING

    This cartoon uses free weights for his strength training.

    Dumbbells are a great first step into the world of weight training and strength training:

    1. Most gyms will have dumbbells, even if it’s a basic gym in your apartment complex.
    2. A set of dumbbells doesn’t take up a lot of room, which means you can have a pair at home without a large footprint.
    3. Dumbbells make it easy to add difficulty to a bodyweight movement: holding dumbbells while doing lunges, for example.
    4. Dumbbell exercises can be less intimidating than barbell training for some, and are a step towards barbell training.
    5. Dumbbells have an added stabilization challenge,[4] and will point out muscle imbalances pretty easily (“oh my right arm is stronger than my left arm.”).
    6. Dumbbells allow for single-arm and single-leg exercises to be performed. This can allow you to strengthen any muscle imbalances and can come in handy especially after an injury.
    7. You can scale easily. Once the 10-pound weights become too easy, pick up the 15-pound ones!

    #3) KETTLEBELL TRAINING

    This cat loves doing a beginner kettlebell workout for strength

    A kettlebell is essentially a cannonball with a handle on it. They come in any weight imaginable, don’t take up a lot of room, and can be used in dozens of ways for a great compact workout.

    Our 20-minute kettlebell workout has 8 simple exercises you can do with just one weight.

    Although there are “adjustable kettlebells,” you’ll most likely be working with a single kettlebell, and then adjusting your movements for “progressive overload” (making the workout slightly more difficult each time).

    If you are a member of a gym, they’ll probably have multiple kettlebells that you can use to level up.

    #4) BARBELL TRAINING

    Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.

    Regardless of sex or gender age, if your goal is to get strong quickly, use 20 seconds of courage and get comfortable training with a barbell (I’ll help you, I promise):

    1. “Progressive overload” is easy – you simply add weights to either side of the bar, allowing you to progressively lift more and more weight each week.
    2. It’s much easier to go heavy safely – especially for lower body movements like the squat and the deadlift.

    The biggest downside to barbell training is that in order to train at home, you need to have purchased a squat rack, a barbell, a bench, and enough weights for your house or garage (which can be an expensive investment, especially when starting out!).

    If not, you definitely will need to join a gym.

    WHICH RESISTANCE TRAINING PATH IS RIGHT FOR YOU?

    Not sure which path to pick? You’re not alone – this stuff can be overwhelming. Check out our 1-on-1 Coaching Program. We get to know you and your goals, will check your form via video, and make adjustments based on your progress!

    Which Strength Training Program is Right for Me?

    Do you think he supplements with creatine?

    So, what’s the best workout program to start as a beginner?

    Realistically, it’s the one that you will ACTUALLY do.

    Barbell training might be optimal in terms of building pure strength quickly, but if you don’t see yourself getting to the gym regularly – or you’re too self-conscious to enter the free weight section (for now) – no problem!

    Start with bodyweight training.[5]

    Conversely, bodyweight training might seem convenient and easy to start now, but if you can’t motivate yourself to work out at home, you might be better off joining a gym.[6]

    So let’s get you a workout program!

    Everyone, including Carlton here, is happy you want to start strength training.

    As we cover in our “How to Find the Perfect Workout Plan (for you)”: MOST beginners will be best served by following a “full-body” or “total body” routine, 2 to 3 times per week, with a day of rest in between each workout.[7]

    This full-body workout will have 4-5 big compound movements.

    A compound movement is an exercise that recruits LOTS of muscles simultaneously and forces your body to work in unison. These compound exercises are considered multi-joint exercises meaning that they involve more than a single muscle group.[8]

    An example would be the barbell squat, which recruits every muscle in your core, butt, and legs to work together to lift the weight.

    A squat is a life changing exercise

    This is WAY more efficient – and effective at building pure strength – than doing 5 different isolated leg exercises.[9]

    Why do 5 exercises when 1 exercise will get you better results in 20% of the time?

    To answer your next question, let me tell you about how many sets and reps you should do as a beginner!

    As we explain in our “How Many Sets and Reps” guide:

    • Reps in the 1-5 range build super dense muscle and strength.
    • Reps in the 6-12 range build equal amounts of muscular power, strength, and size.
    • Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.[10]

    If you want more, Coach Jim breaks down different set and rep ranges in this video:

    Many beginner strength programs will encourage you to keep things simple, doing just 5 sets of 5 reps for each exercise.

    Personally, I encourage people to aim for a weight that they can lift for 8-10 reps. This gives you a chance to really work on your form and lift safely!

    The max lifts will come later, my friend. You gotta learn to walk before you can run!

    “Staci, which workout plan is best for me?” 

    It depends on your goals!

    If your main goal is general fitness and fat loss, doing a circuit training workout will likely help you reach your goals (make sure you see our section below for “strength training for weight loss”).[11]

    If your main goal is to get stronger and/or put on muscle, following a more traditional, pure-strength-style gym workout is going to get you there faster.

    TRUTH BOMB: ANY strength training workout will help you reach nearly any goal provided you do two things:

    1. Eat correctly for your goals too. How you eat will account for 80-90% of your success or failure when it comes to weight loss or bulking up.[12]
    2. Increase the difficulty of your workouts. This is that “progressive overload” stuff we were talking about earlier. Doing 1 more bodyweight squat, lifting 5 more pounds, or completing your circuit 10 seconds faster than last workout. By forcing your body to constantly adapt, your muscles will never get complacent and have to keep burning extra calories and rebuilding themselves stronger.

    Depending on your current situation, and how quickly you’re looking to cut through the “trial and error” and get expert guidance, I might have an interesting solution for you.

    We have a pretty killer 1-on-1 Online Coaching Program here at Nerd Fitness. You’ll work with a coach that will build a workout program for your body type and goals, check your form to make sure you’re doing them safety, and even help plan out your nutrition too.

    The 5 Best Beginner Strength Training Programs

    A gym like this is a great way to strength train, as Darth Vader knows.

    “Alright Staci, are there any ‘out of the box’ beginner workout programs I can start following now?”

    Yup! Let me share with you some of our suggestions:

    Here are 5 resistance training workouts you can follow TODAY. Pick the level that you feel most comfortable with, and then level up when you feel ready:

    #1) BEGINNER BODYWEIGHT WORKOUT:

    Our Beginner Bodyweight Workout has a variety of rep ranges to promote endurance, strength, and cardiovascular health.

    Complete one set of each exercise and then moving directly to the next exercise:

    • 20 bodyweight squats
    • 10 push-ups
    • 20 walking lunges
    • 10 dumbbell rows (using a gallon milk jug)
    • 15-second plank
    • 30 Jumping Jacks
    • Repeat for 3 rounds

    Want to stick with bodyweight training? When you’re ready to level up, check out our advanced bodyweight training circuit.[13]

    Otherwise, you can move onto weight training when you feel comfortable!

    #2A) BEGINNER NERD FITNESS DUMBBELL WORKOUT

    If you are just getting started with dumbbells and you’re looking for a beginner workout program to follow, this is our Level 3 Gym Workout, “Dumbbell Division”:

    • 10 goblet squats
    • 10 push-ups
    • 10 dumbbell rows per side

    I knew you’d ask, so here is a Goblet Squat video explanation (from Nerd Fitness Prime):

    And here is our video on how to do dumbbell rows:

    #2B) BEGINNER NERD FITNESS KETTLEBELL WORKOUT

    Our Beginner Kettlebell Routine is a workout you do anywhere you have room to swing a kettlebell.

    So, probably not in a phone booth or a closet or a bathroom stall. But other than that, pretty much anywhere else.

    Complete 3 Kettlebell Workout Circuits:

    • 8 Halos (each side)
    • 10 Goblet Squats
    • 8 Overhead Presses (each side)
    • 15 Kettlebell Swings
    • 8 Bent Over Rows (each side)
    • 6 Front Rack Reverse Lunge (per side)

    #3) BARBELL TRAINING: 2 DAY WORKOUT SPLIT

    As we cover in our “How to Train in a Gym” guide (where we take you from “lost sheep” to “barbell badass”), this routine is a much more focused weight training, strength-building workout that gets your feet wet with barbell training. Click on ANY exercise to learn how to do it properly.

    NF BEGINNER BARBELL STRENGTH WORKOUT: DAY A

    Do 3 rounds of:

    NF BEGINNER BARBELL STRENGTH WORKOUT: DAY B

    Do 3 rounds of:

    WHAT ARE SOME OTHER POPULAR STRENGTH TRAINING PROGRAMS?

    #1) “Starting Strength” is considered the gold standard beginner barbell weight training program by many. We highly recommend you pick up the actual book if you are serious about barbell training – it’s one of the most important training books you can ever read.

    #2) Strong Lifts 5X5: A solid workout program that starts you out very slow, with just the barbell, and helps you master form before you get too heavy. It also keeps things VERY easy with “do 5×5.” Strong Lifts has been around for a long time and is a solid program.

    #3) Jim Wendler’s 5/3/1: This program allows you a little more freedom to do exercises that you enjoy, or work on personal weaknesses, because you choose some of the assistance work.

    Note: You can modify any of the barbell training programs to be done with dumbbells, if that’s what you have at home!

    Lastly, you can always write your own workout plan! I wrote my own workouts for a decade and it taught me a LOT about training and health.

    We do have our own 1-on-1 Online Coaching Program where you’ll work with a coach that will build a strength training workout program for your body type and goals, check your form on each exercise via video, and even help you plan out your nutrition too.

    How Much Weight Should I lift?

    Is this LEGO lifting too much or too little for his strength training?

    We have a FULL resource on how to determine your starting weight for lifting, but I’ll give you the gist here.

    The simple-to-learn but tough-to-implement answer: lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.

    And then, try to lift sliiiightly more than last time.

    Here are two common questions on strength training:

    #1) How much weight should I start with?

    • If you are using dumbbells or a kettlebell, always err on the side of “too light” versus “too heavy.” You want to learn the movement correctly and build correct form.
    • If you are training with a barbell, ALWAYS start with JUST the bar, no matter the exercise (By the way, a standard barbell weighs 45 pounds).

    #2) How fast should I add weight to the bar?

    Here’s what we teach all of our coaching clients: add the minimum amount of weight each week you can, even if you THINK you can lift more. It’s better to finish a workout full of momentum and say “I can do more!” than defeated and saying “that was too much, crapola.”

    Think of it this way, even if you are adding just 5 pounds per week to the bar, within a year you would be lifting 300+ pounds!

    The National Strength and Conditioning Association (NSCA) recommends a similar approach:[14]

    • For less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 – 5 pounds and by 5 – 10 pounds for lower body exercises.
    • For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 – 10 pounds or more and by 10 – 15 pounds or more for lower body exercises.

    So go SLOW. Even slower than the NSCA recommends if needed.

    Team NF’s Steve even bought little half-pound weights and increases many of his lifts by just 1 pound per week. It’s a big part of how he transformed (jokingly) from Steve Rogers to Captain America.

    And if you are looking for this content in easily digestible form, make sure you download our free Strength 101 Guide when you join the Rebellion below:

    The 9 Best Strength Training Exercises to Learn

    If you’re new to all this “strength training” stuff, hopping into a program and going from zero to sixty might be a recipe for failure.

    Instead, be patient, and take the time to learn these movements first.

    I’m going to share with you the 9 best strength training exercises that every beginner should master (scroll down for full video and explanations!):

    All of the exercises listed above are considered functional (closed-chain) exercises. That means they relate to our everyday movements and can be used to predict our success in sports, recreational and occupational activities, and activities of daily living.[15]

    When attempting all of these above-listed exercises, aim to master the movement and perform the exercise through its entire range of motion (ROM).

    Why?

    Because it will decrease your risk for injury, activate all of the appropriate muscle groups, and result in greater muscle hypertrophy.[16] 

    Let’s go over these now.

    Click on any of these exercises to get a FULL explanation of the movement, step-by-step:

    1) The Push-Up: The best exercise you could ever do for yourself when it comes to using your bodyweight for push muscles (your chest, shoulders, and triceps):

    2) The Bodyweight Squat: This exercise serves a dual purpose: it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!

    3) The Inverted Bodyweight Row: Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength: your back, biceps, and forearms.

    4) The Pull-Up and Chin-Up: Once you can support your bodyweight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Click here if you can’t do a pull-up or chin-up yet?)

    5) The Bodyweight Dip: As you start to get stronger with push-ups and need to find a way to increase the challenge, consider doing dips – warning: these are very advanced, but incredible strength building exercises.

    And now we’re into the best weight training exercises:

    6) The Barbell Squat: Probably the best exercise when it comes to building strength and muscle throughout your whole body. It also burns crazy calories and makes life better. This is a MUST:

    7) The Barbell Deadlift: Maybe the best exercise of all time. Actually no, it IS the best exercise of all time. It’s certainly the most primal: “pick the weight up off the ground. Done.”

    This is a very technical lift, so make sure you read our article on how to do it with proper form:

    8) The Barbell Press: Press a barbell above your head. This recruits all of the muscles in your chest, shoulders, and arms in order for you to lift the weight over your head.

    As a bonus, you need to really flex and brace your core, which gets those muscles working too.

    9) The Barbell Bench Press. Lie on a bench, and lower a barbell until it almost touches your chest. Pause, and press it back up towards the sky. Repeat! And get strong.

    NOTE: All exercises were explained according to the guidelines that have been established by the NSCA.[17]

    Your mission, should you choose to accept it: commit to trying ONE of these movements in the next week. Use 20 seconds of courage, recruit a friend who has lifted or trained before, and try your best.

    And if you want somebody to help you put these into a workout program, teach you HOW to do these movements properly, and have the confidence to know you’re training correctly for your goals…



    How to Know You’re Doing a Strength Training Movement Properly (Form Checks)

    This cameraman knows a form check is valuable when it comes to strength training. And a raincoat in a storm. Both practical.

    Always start out with just your body’s weight and make sure your movement is correct!

    • If it’s a barbell movement, use a broomstick (or PVC Pipe).
    • If it’s a dumbbell movement, use two sections of PVC or something else that is light and small to simulate a dumbbell.

    When it comes to movements like squats, deadlifts, pull-ups, bench press, your form is crucial. Develop good habits with lightweight and you will save yourself months of frustration later and will protect you from injury.[18]

    If you’re struggling with certain elements of a movement, don’t get frustrated! Remember, proper communication between your neuromuscular systems needs to develop.

    Things will start to improve.[19] 

    How do you know if your movement is correct?

    Do regular video form checks! Record yourself and watch the video.

    Some LEGOs taking a selfie

    Alternatively, an expert reviewing your specific movement can be invaluable. 

    If you’re looking for someone who can do video form checks, provide feedback, and adjust your workouts based on your progress, you can check out our 1-on-1 Online Personal Training!

    I’ve had an online coach for 4 years and it’s changed my life.

    You could also get expert guidance in person: Look around at your local strength and conditioning gyms and see if you could hire a coach (here’s how to find a good personal trainer) for one or two sessions just to go over the basic movements.

    If you can’t do either of those two options, no big deal! Videotape yourself and compare it to the videos here in the articles. You can also post your video to the form check section of the Nerd Fitness Forums.

    When I started, I really liked practicing all of the movements at home because I could watch a video online at the same time as I was watching myself do it in a mirror. Studies have found this can actually help![20]

    Strength Training for Weight Loss

    Strength training like with these dumbbells is key for a weight loss program.

    So you’re looking to lose weight, and tired of hours of cardio (me too).

    And you’re wondering if strength training for weight loss – by following one of the workouts in this guide is a viable solution.

    Or, gasp – will strength training make you too bulky? (SPOILER: it won’t)

    Yes, Strength training will help you lose weight IF you do two key things for effective weight loss:

    • Calorie restriction: eating fewer calories than you burn every day[21]
    • Strength training with progressive overload (picking up heavier stuff)

    As we point out in our “Cardio vs Intervals vs Weight Training” article, strength training is the MOST efficient method for weight loss.

    Not only that, but you can find study after study after study that shows you the benefits of strength training for weight management when combined with “calorie restriction.”[22]

    As we cover in our “Why Can’t I Lose Weight?” article, here’s why eating a caloric deficit and strength training is SO magical when combined:

    When you strength train – by picking up something heavy – your muscles are “broken down” during the exercise itself, and then they rebuild themselves stronger over the next 24-48 hours.

    Guess what happens during those 24-48 hours?

    Your body will divert as many calories consumed as necessary to “Rebuild Muscle!”[23]

    Look at me all big and strong!

    It also diverts additional calories to “Burn as Fuel” to handle this increased “muscle rebuilding” activity.

    This means two amazing things:

    • Your metabolism is revved up for this time period, burning more calories than normal.
    • Rebuilding muscle is a calorie-taxing activity!

    Not only that, but when you eat a caloric deficit, your body doesn’t have enough calories to fuel all the day’s activities. In these instances, your body will pull from your stored fat to make sure all the work still gets done.

    This is the trifecta of physical transformation victory:

    • You get stronger and keep the muscle you have.
    • You burn through the fat you’re trying to get rid of.
    • You’re decreasing your body fat percent and keeping your muscle = look good naked.

    In other words, strength training + eating right is the BEST path for weight loss out there! And yes, in certain situations, you can actually lose weight AND build muscle at the same time.

    Coach Matt explains how to gain muscle WHILE losing fat in this video:

    So how do you put this into practice? Pick one of the strength workouts in this article. Calculate your daily caloric needs. Learn about healthy eating. And start.

    In other words…

    Pick up something heavy, and eat a vegetable.

    These are the types of things we work on with our 1-on-1 Coaching Clients: helping them lift weights confidently and eat correctly for their goals! Let us help you:

    “Just Tell Me What Strength Training Program to Follow!”

    Relax, you'll be fine strength training, just like this little trooper is fine with his bear.

    Okay! Unless you are collecting underpants, you should now have a workout program you want to try out!

    “Staci, this is a lot, can you just TELL me what to do?”

    Okay fine.

    Here are the steps again for you:

    STEP #1: PICK YOUR WORKOUT PATH:

    A) If YOU ARE TRAINING AT HOME. Pick one of these 3 based on what equipment you have:

    B) IF YOU ARE TRAINING IN A GYM: Amazing! I love gyms.

    Read our “How to train in a gym” guide and go from Level 1 to Level 6 over the next month. Gym closed? Here’s how to build a home gym.

    STEP #2: TRY A NEW EXERCISE: In addition to following a workout program, I’m gonna push outside of your comfort zone – that’s where real growth happens.

    Learn ONE new movement this week.

    Pick one of the exercises below and try it out!

    Here are 42 bodyweight exercises you can do too.

    STEP #3) HIRE A YODA: If you are somebody that just wants to be told exactly what to, how to train for your goals, and are good at following directions, consider hiring a coach.

    I’ve been working with an online coach since 2014 and it has changed my life – and I do this stuff for a living!

    Nerd Fitness Coaching Banner

    STEP #4) JOIN THE REBELLION! If you like how we do things around here at Nerd Fitness, we’d love to have you in our community of misfits, mutants, and rebels!

    Sign up in the box below and I’ll send you our free Strength 101 guide:

    No matter what you do today:

    Don’t be afraid of doing anything wrong – truth be told, the majority of the people in the gym don’t have any idea what they are doing, and are just as nervous as you are!

    Muster up your 20 seconds of courage if you need to, and let me know in the comments how it goes!

    What questions do you have about getting started?

    So, what’s the biggest thing holding you back from starting strength training?

    -Staci

    PS – Check out the rest of the articles in our Strength Training 101 series:

    photo source: LEGO bench pres, tonobalaguer © 123RF.com, Stormtroopers lifting, Chris Christian:Strongman, W_Minshull: Stormtroopers in Gym, Lego Lifting, Rainstorm, Kristina Alexanderson: Teddy Love, 

    Staci Ardison

    Source link

  • Heart Failure: What I Wish I’d Known

    Heart Failure: What I Wish I’d Known

    By Kim Lewis, as told to Stephanie Watson

    As a single mom, I did a lot of juggling. I had an active son and a job at a health and sports facility. I was busy. Making time for doctor appointments and taking care of myself weren’t high on my list. I learned the hard way how important it is to be proactive about my own health.

    Just over 20 years ago, when I was 32, I got a cough that wouldn’t go away. I was having so much trouble breathing that I had to sleep upright in a recliner to get enough air into my lungs.

    I kept going back to my doctor and telling him the cough wasn’t improving and I couldn’t breathe. He diagnosed me with all kinds of things — pneumonia, walking pneumonia, bronchitis. Finally, after the third or fourth visit, I told my doctor, “I think I need to see a lung specialist.”

    The lung specialist immediately sent me to a hospital, where I fell into a coma. When I came out of it 3 days later, my doctors told me that I had inflammation of my heart muscle called myocarditis, which was caused by a virus. I was in heart failure.

    A Scary Prognosis

    The doctors told me I had 5 years to live. My son was 12 years old at the time. That meant I wouldn’t get to see him graduate from high school. It was horrifying to think about. He’s my whole world.

    My son was my baby boy, but he had to grow up quickly. I was so sick that I needed him to take care of me. By the time he was 15, he had to drive me to the hospital if I got sick in the middle of the night. If my port came out, he would call the doctor and say, “Tell me what to do.” My heart failure put a lot of pressure on him.

    Turning My Health Around

    I knew I had to make drastic changes if I was going to get more time with my son. I started eating healthy. There was no more going to fast food windows for breakfast, lunch, or dinner. I was sitting down to heart-healthy meals. Instead of keeping snack cakes and candy bars on my countertop, I have bananas, apples, and oranges. I stock my fridge with bottles of water, not soda.

    Exercise also became a priority. Rather than watching TV in the evening, I go for a walk. I teach a water fitness class 3 days a week and I play with my grandchildren to stay active. I make sure that I exercise and see my doctors. And I take a guideline-recommended heart failure treatment to help my heart pump blood more effectively.

    I have these really amazing doctors who monitor me closely and take good care of me. They say I’m nothing short of a miracle. They don’t have an explanation for how much I’m able to do, but they think it’s a combination of healthy living, good medication, and weight loss.

    What I Would Have Done Differently

    If I could talk to my former self, I would tell her that she needs to take better care of her body. I can look back now and say I probably should have gone to the doctor more often. I should have been more physically active. And I should have had a salad with my slice of pizza instead of eating three slices of pizza.

    I also should have asked for a second opinion when my doctor wrote off my symptoms. Had the doctors caught my heart failure sooner, I might not have had permanent damage. There’s a fine line between trusting your doctor and trusting your gut. If you’re not comfortable with what your doctor tells you, it’s OK to get a second opinion.

    If I had it do over again, I definitely would have prioritized my health. I’ve met a lot of other heart failure survivors who also put their health on the back burner while they took care of everything else. I should have put my health on the front burner and taken care of me.

    A New Outlook on Life

    Coming so close to death made me appreciate life more. I appreciate the holidays, dinner with friends, sunrises and sunsets, and the sound of rain. I appreciate family gatherings. I have a very large family here in Tennessee. We get together about four times a year. I’m tickled every time I get to see them.

    I feel like life is more precious now. I know that I was given a second chance. After being told that I had 5 years to live, I’ve made it more than 20 years. Every day is a gift.

    Source link

  • Lose Fat and Gain Muscle (At the Same Time) | Nerd Fitness

    Lose Fat and Gain Muscle (At the Same Time) | Nerd Fitness

    There’s an argument in the fitness world that you can either choose to lose fat OR gain muscle.

    That they just can’t be done simultaneously.

    To this, I say, “Hogwash!”

    We have tons of success stories from our online coaching clients who have been able to do both simultaneously:




    And that’s what we’ll cover in today’s guide!

    We’ll do so by discussing:

    Plus, I have tons of sweet LEGO photos and silly gifs on their way, which is always a good time.

    What’s Body Recomposition?

    As Coach Matt mentions in the video above, gaining muscle and losing fat simultaneously is called “body recomposition.”

    So yes, the process is indeed possible, as long as you follow the right plan.

    …but you don’t have to take my word for it.

    Just ask our friend Aksel here (who achieved an impressive body recomp with the help of a NF Coach):

    A side-by-side of Aksel's before and after

    Read more about his incredible story!

    However, as I mentioned in the intro, you’ll often hear that losing fat while gaining muscle is impossible. The argument goes that you should just focus on one or the other, because doing both at once is destined to fail.

    Let’s explore this claim.

    Losing Fat and Gaining Muscle at the Same Time (The Controversy)

    This picture shows two LEGO miners, who don't have much to do with fast weight loss, but look cool.

    To understand why losing fat while gaining muscle can be problematic, we need to explore both processes.

    Let’s consider the following points:

    Given this, losing fat (caloric deficit) at the same time one is gaining muscle (caloric surplus) seems impossible.

    However, if we go a few steps deeper into the science, it IS possible!

    A foe from the Prince Bride not believing you can lose fat while gaining muscle.

    To appreciate the nuance here, let’s get into some specifics on losing fat and gaining muscle separately, and then we’ll combine them.

    HOW DO YOU LOSE FAT?

    a picture of Homer Simpson with Donut

    There is a simple answer and a slightly less simple answer when it comes to losing body fat.

    The simple answer: “consume fewer calories than you expend or burn.”[1]

    Eight words, and one or two of those could probably be thrown out.

    When your body needs more calories than the amount you are eating, you are in a “caloric deficit.” Your body doesn’t have the calories it needs as fuel, so it’ll start breaking down parts of itself for its energy requirements.

    (If you’re curious, you can calculate your daily caloric needs here).

    The hope is that your body will mostly pull from fat stores, though depending on how you are training it will also break down muscle too.[2]

    Said again: when you are eating a caloric deficit, your body will pull from both its fat stores AND existing muscle for energy.

    Yes, if you're not careful you can lose fat AND muscle while losing weight.

    Troubling indeed.

    From a physique and health standpoint, obviously we’d prefer that your body doesn’t break down muscle when in a caloric deficit, and instead really focuses on using fat stores instead.[3]

    I make this point for a reason: your goal in fitness shouldn’t only be “weight loss,” despite the common vernacular used.

    Who cares what the scale says, right?

    A scale can be misleading when you're trying to lose fat and gain muscle.

    The goal instead is to reduce body fat while also keeping the muscle you have (or even building more muscle).

    That leads to a better physique and a healthier body.

    This is why there is a big market for devices that supposedly assess your body fat percentage.

    By reducing the total fat on your body, OR increasing muscle mass, you’ll end up with a lower body fat percentage (it’s just a simple ratio of fat to everything else).

    And lower body fat percentages are where “toned arms” and “6-pack abs” hang out.

    Arnold lost body fat and gained muscle to achieve his physique. And maybe some super glue.

    We’ll discuss tips on keeping and growing your muscle while in a calorie deficit later in this guide. For now, remember you need fewer calories “in” compared to calories “out” for weight loss to occur, from either fat stores or muscle.

    You may be asking, “Steve, what’s easier to do? Burn more calories or consume less?”

    Good question.

    Numbers will help tell the story: though this is a gross oversimplification – let’s use the ‘widely accepted’ starting point of “3,500 calories equals roughly one pound of fat.”[4]

    If you want to lose one pound – or half a kilogram – of body fat in a week (a worthy, sustainable goal for some), you need to create a caloric deficit of 500 calories per day.

    Your options to create this caloric deficit include:

    • Consuming 500 fewer calories
    • Burning 500 more calories
    • A combination of the two

    Which is easier?

    Here are both halves of that equation. 500 calories equals:

    • The number of calories found in a Big Gulp of Mountain Dew.
    • An estimate of the calories required to run five miles.

    Yes, you will have to run for a long time to burn 500 calories.

    Yep.

    When it comes to maintaining a caloric deficit, it really comes down to diet.

    It’s significantly more effective and time-efficient to consume 500 fewer calories than it is to burn 500 additional calories.

    As Time magazine controversially pointed out – with tons of cited studies – “exercise alone won’t make you thin.” It’s too easy to add more calories in, and requires too much work to effectively influence “calories out.”

    We dig into this in our guide to The CICO Diet.

    This brings us to our slightly less simple answer on getting in shape:

    To lose body fat, you need to watch what you eat, and do so in a sustainable way.

    Here at Nerd Fitness, we are firm believers that 80-90% of the fat-loss equation comes down to diet (check out Rule # 4).

    Here’s another idea we focus on: EAT MOSTLY UNPROCESSED FOOD.[5]

    These image shows some real food, critical if you're trying to lose body fat.

    Meat, fish, eggs, vegetables, fruits, nuts are all great examples.

    These foods are very nutrient-dense and often low in calories compared to their processed counterparts. Which means you get filled up without overeating.

    Win-win-win.

    Have you ever seen the difference between 200 calories of broccoli and 200 calories of a bagel? WiseGEEK does a great job of displaying this, so we’ll borrow a couple of their photos.

    200 calories of broccoli:

    A pic of 200 calories of broccoli

    200 calories of a bagel:

    This picture shows you 200 calories worth of a bagel, which is about 2/3 of one.

    That’s why REAL food is the answer to creating a sustainable caloric deficit.

    Most people can eat an entire bagel, no problem. Plates of broccoli, with all of the fiber, are much tougher to overeat.

    We lay it all out in our Beginner’s Guide to Healthy Eating. It’ll provide tips on how to gradually create habits that get you to a “REAL food” way of eating, including proper portion sizes, tips on batch cooking, and a cameo from Winnie the Pooh.

    Pooh knows that to lose fat and gain muscle, he really needs to cool it with all the honey.

    With all of this, we advise you to take it slow, so new habits of healthy eating become permanent.

    Something you can do for the rest of your life.

    It’s a strategy we work closely with our coaching clients on: small nutritional adjustments they feel comfortable making. It’s how some of them have been able to lose 50-100 pounds!




    Let me explain again: what you eat will be 80%-90% of the equation for losing body fat.

    The other 10-20%? Exercise.

    Of course it’s exercise.

    That’s a pretty good segue into…

    HOW DO YOU GAIN MUSCLE?

    Toy Hulk and the wilds trunks of huge plants

    If you want to build muscle, you’ll have to lift heavy things and ensure that your body has enough calories and protein to adapt by building more muscle.

    In our Beginner’s Guide to Building Muscle and Strength, I summarize it as follows:

    • Lift heavy things
    • Eat a diet based on your goals
    • Rest so your body can recover

    Let’s chat about each one quickly.

    #1) Lift heavy things

    I will always be on Team Strength Training. If you’re looking to build muscle, you’re gonna need to lift heavy things.

    This Muppet knows strength training will help him gain muscle and lose fat.

    When you lift an object (or your own bodyweight) enough times, your muscles reach the point of failure. This causes your muscles to tear and breakdown.

    When your muscle rebuilds itself following the workout, it’ll be bigger and stronger than before. Then you do it again.

    And again.

    And again.

    As long as you are eating enough to rebuild your muscle, you’ll get stronger!

    Not sure where to start on a Strength Training practice? No problem! You can download our free guide Strength Training 101: Everything You Need to Know when you join the Rebellion (our free community) below:

    #2) Eat a diet based on your goals

    Because your muscle needs to be rebuilt after exercise, the calories are gonna need to come from somewhere. I’ll talk a lot about proper diet in the next section (with a Harry Potter analogy), so I won’t spend too much time on it here.

    Just know that eating the right quantity of foods will be a big part of gaining muscle.

    #3) Rest

    Your body rebuilds itself while you sleep, so make sure you get plenty of rest each night. I’m talking 7-8+ hours. This will help ensure your body has the time it needs to grow stronger.

    If you’re strength training and only getting 6 hours of sleep a night or less, you’re really doing yourself a disservice. Go to bed!

    Donald knows he has to get plenty of rest to grow muscle. If only that sink would stop dripping.

    That’s the short gist of how to build strength: challenge your muscles, eat well, and get some rest.

    Let’s narrow in on our second point, “Eat a diet based on your goals.” It’ll become very important when balancing both losing body fat and gaining muscle.

    To do that properly, grab your owl, and let’s chat about Hogwarts.

    How to Lose Fat WHILE Gaining Muscle (The Science)

    Close-up shot of microscope with metal lens at laboratory.

    To answer the question of losing body fat and gaining muscle at the same time, I’d like to introduce an analogy from the world of Harry Potter.

    Recall the “Sorting Hat:” The Sorting Hat’s job was to determine which of the four houses kids will call their home.

    The sorting hat will help us tell the story on calories and losing fat.

    It’s almost like a traffic director: “Harry, you will go to Gryffindor! Draco, you will go to Slytherin!”

    Your body operates on a VERY similar operation: every day it receives new calories (when you eat), and it needs to decide what to do with them!

    For example:

    You eat a chicken parm sub with fries and a 20-ounce soda. Your body then has to know where to route all those calories.

    To keep things simple, it has three choices. It’ll sort those calories into one of three houses:[6]

    A. Burn for Fuel

    B. Rebuild Muscle

    C. Store as Fat

    Right now, when you eat food, your body sorts most of those calories into “Burn for Fuel.”

    There’s a number of calories your body needs each day just existing: to keep your liver functioning, your heart pumping, your brain operating, to regulate your body temperature, and so on – it burns a good chunk of calories just keeping the lights on.

    A beating heart requires calories, which factors into your calorie needs.

    This is your “Basal Metabolic Rate” which you can calculate for yourself in our TDEE calculator.

    There’s also “B. Rebuild as Muscle” and “C. Store as Fat,” which I devoted entire sections to above.

    This is where the problems arise: When you overeat calories and your body doesn’t need anymore to fuel itself, it takes those extra calories and stores them as fat.

    However, our goal is the OPPOSITE of this.

    We want to keep the muscle we have (or grow it) while getting rid of the fat!

    So let’s imagine a scenario where we pull all this together by strength training heavy AND reducing our caloric intake:

    1. You strength train regularly, and your muscles break down and need to be rebuilt.
    2. You don’t consume enough calories to both rebuild muscle and fuel itself. There’s not enough to go into the “Burn for Fuel” and “Rebuild Muscle” houses.

    Does your body just shut down?

    NOPE!

    Yep, if you have fat on you your body will pull from it to take care of its needs.
    Your body has been preparing for this, by storing any excess calories over the years in the “Store as Fat” house.

    This means your body can pull from “Store as Fat” to make sure all the work still gets done, including your daily functions as a human and rebuilding the muscle you tore apart.

    Said another way:

    If you have fat stores (and we all do), you do not need to be in a “caloric surplus” to rebuild muscle. The calories stored in your fat cells act as this required energy.

    There is also evidence that muscle can even be grown while in a caloric deficit.[7]

    Meaning bigger muscles with a lower belt size.[8]

    This dog just found out it's possible to both lose fat AND gain muscle.

    However, if you want to skip all the experimentation and trial and error, you can have a Nerd Fitness Coach do all the heavy lifting for you (not really, you’ll still need to work out).




    TIPS TO LOSE BODY FAT WHILE GAINING MUSCLE

    Superhero Couple. Male and female superheroes. Cloudy sky.

    Let’s bring this all together and create some actionable steps to losing body fat and building muscle at the same time.

    #1) Sustain a caloric deficit while eating enough protein

    You need your body to burn more calories than you consume, and also provide your body with enough protein to rebuild its muscle.

    You can only lose fat if you’re in a calorie deficit.

    You need to reduce your calories and be in a deficit if your goal is to lose fat.

    Remember the Sorting Hat analogy:

    If you’re eating too much, your excess calories are being sent to the “Store as Fat” house.

    We want to pull from this house instead. So eat less than you burn consistently.

    To help here, I have 3 resources for you:

    1. Beginner’s Guide to Healthy Eating. If you want tips and tricks to create habits based on REAL food, that guide will help get you there.
    2. “Determining the Perfect Diet for You.” I talk about the benefits of creating a Mental Model on nutrition like Intermittent Fasting, Paleo or Keto (or Paleolithic Ketogenic) to help navigate all the food choices you need to make.
    3. Count calories: This means learning your total daily energy expenditure, and tracking your other calories through an app (and/or weighing your food).

    You don’t have to follow some predetermined blueprint like “low-carb.” You can create your own diet (which is what I do). Learn all about it right here.

    #2) Strength train

    If you could sell a pill that could be prescribed to every single person on Earth to make them healthier, it would look something like a strength training routine in a bottle.

    A one arm push-up can help you lose fat and build muscle, but maybe start with regular push-ups first.

    It is one of the best things you can do for your body.[9]

    And really, if you want to build muscle, you’re gonna need to lift something! Either weights or your own bodyweight.

    You need to challenge your muscles in order for them to get stronger. Now, as we discuss in our article on the correct number of reps and sets, there are multiple ways to do so.

    To build muscle:

    Lift lighter weights for lots of reps.

    Lift really heavy with fewer reps.

    The important thing: pick a strategy and get started.

    Vada is ready to strength train! And torment her Dad's GF.

    Here are 3 paths forward:

    1. Start with a beginner bodyweight workout.
    2. Follow one of our 5 Beginner Strength Training Routines.
    3. Go through our 6 Level Gym Workouts.

    To recap: if you train heavy and eat a caloric deficit, your body will pull from its fat stores to both fuel itself and potentially also build muscle. This is a double whammy of AWESOME.

    #3) Prioritize protein

    Outside of being in a caloric deficit and lifting weights (or yourself), eating enough protein is one of the key components of both losing body fat and building muscle.

    Protein is the number one nutrient for creating new tissue.[10]

    Sponge Bob knows how to build muscle and strength.

    So when you cut out calories to create a caloric deficit, don’t cut them from protein sources.

    Studies have shown that participants can gain muscle, even while in a caloric deficit, as long as they eat enough protein.[11]

    It’s important enough that I’ll say it again:

    If you don’t want your body cannibalizing its muscles while you are in a caloric deficit, you need to eat plenty of protein.[12]

    How much protein?

    As we point out in our Guide to Protein, roughly 1 gram for every pound of your weight, with an upper limit of 250 grams.[13] Or two grams for every kilogram if you are on the metric system. This means:

    • If you weigh 300 pounds (136 kg), eat 250g of protein.
    • If you weigh 250 pounds (113 kg), eat 250g of protein.
    • If you weigh 200 pounds (91 kg), eat 200g of protein.
    • If you weigh 180 pounds (82 kg), eat 180g of protein.

    The gist: don’t skip out on protein. It should be on your plate for every meal (we’ll show you exactly how much in the next section).

    If these generalized recommendations stress you out, and you want to know exactly what to do, we can help!

    I’ll remind you of Nerd Fitness Coaching, where we help clients lose body fat, gain muscle, and level up their lives. We provide tailored and specific recommendations based on your body and lifestyle, plus accountability and mindset changes to help ensure your new habits stick.

    Nerd Fitness Coaching Banner

    WHAT SHOULD I EAT TO LOSE FAT AND GAIN MUSCLE?

    Toy Dinosaur holding a fork next to a slice of birthday cake on a blue background.

    Remember, your eating strategy needs to include two points to lose fat while gaining muscle:

    1. Sustain a caloric deficit.
    2. Prioritize protein so you can build muscle even while in a deficit.

    You may be thinking, “That’s all well and good Steve, but what’s that actually look like?”

    It looks like this!

    If your meal plate looks like this, you're doing great!

    Taken from our Guide to Start Eating Healthy, which I really want you to read.

    The plate is composed of the following:

    • 1-2 servings of protein (¼ of plate)
    • 2 servings of vegetables (½ of plate)
    • 1 serving potatoes, rice, or pasta. (1/4th of plate)
    • 1 serving of fat (size of your thumb)
    • 1 zero-calorie or low-calorie beverage (water, diet soda, tea)

    By sticking to our Healthy Plate strategy above, you’ll focus on “REAL food,” which will help you maintain a caloric deficit over time.

    Let’s hone in on protein for a moment, because it’s the critical piece for “building muscle.”

    Protein can come from any number of sources, including:

    • Meat (steak, bison, pork).
    • Poultry (chicken, turkey, duck).
    • Eggs![14]
    • Fish and shellfish (salmon, tuna, shrimp).
    • Legumes (black beans, chickpeas).

    Not a meat-eater? Read our massive plant-based guide!

    A serving of protein is about the size and thickness of your palm.

    A serving of protein should be about the size of your palm, like so.

    *The 4 oz serving is for an uncooked piece of meat. Cooking reduces about 25% of the weight, bringing it down to about 3 oz.

    If you’re curious, here’s how much protein is in a serving of food:

    • 4 oz (113 g) serving of chicken has around 30 g of protein.
    • 4 oz (113 g) serving of salmon has 23 g of protein
    • 4 oz (113 g) of steak has 28 g of protein.

    While all of the Healthy Plate above is important, I want you to pay extra attention to your protein intake since we are trying to build muscle.

    If you’re having trouble making your protein intake goals, check out our Guide on Protein Supplements for some tips and tricks to up your intake, including some awesome smoothie recipes.

    This is the exact strategy I followed to lose 22 pounds and get to single-digit body fat percentages WHILE building muscle:

    • Lift super heavy.
    • Eat LOTS of protein.
    • Reduce carb and fat intake.

    If you are NOT losing weight, it means you are still eating too many calories. Keep your protein intake high, and reduce your fat and carbohydrate intake.

    I cover this in greater detail in our “why can’t I lose weight?” guide.

    Eventually, you’ll reach a status where there just isn’t enough fat on you to help with “Rebuild Muscle.” At this stage, you can no longer stay with a caloric deficit. You’ll need to flip to a slight “caloric surplus” to build more muscle.

    Which means you’ll have to eat more.

    Like this turtle, you may reach a point where you have to eat more to gain muscle.

    It’s debatable when this will actually occur, and we are all different. Reaching 8% body fat for men and 16% body fat for women is a good place to start.

    I talk about this extensively in our guide “How to Build Muscle.”

    It covers ways to increase your calories for muscle gain, from eating plentiful amounts of Paleo foods to drinking enough milk to make Santa Claus jealous.

    Santa is drinking milk to put on some muscle. The cookies are just because he likes them.

    Go check it out if you’ve been having trouble putting on muscle.

    I want to stress that if you are lifting heavy, and not gaining muscle, diet is likely the culprit.

    It was my problem for years, and I’ve seen it amongst countless readers of Nerd Fitness who have trouble gaining muscle.

    If you want an expert who will tell you exactly when to eat more or less, check out our 1-on-1 Online Coaching Program.




    HOW TO TELL IF IT’S ALL WORKING (Continuing to Lose Fat While Gaining Muscle)

    Now you're ready to start losing fat and gaining muscle!

    If you’re trying to improve something, it’s important to track it. This also holds true of body composition.

    Most people do this by jumping on the scale. This can be “okay,” but it’s only going to tell part of the story.

    If you’re building muscle while losing fat, the scale might not go down. [15]

    Despite weighing the same, you could potentially have an improved physique.

    Don't just look at the scale. You might have lost bodyfat and gained muscle, but the scale won't show it!

    That’s why in addition to jumping on the scale, I would also encourage you to take progress photos.

    Take front and side photos in your mirror, wearing underwear or a bathing suit. Each week, take new photos, and record the number on the scale under the same scenario. Two forms of tracking here allow us to get the full picture.

    The scale sometimes lies!

    If you eat for a caloric deficit, strength train, and prioritize protein, see what happens.

    You may find yourself losing some fat and gaining muscle.

    If not, track each category:

    Data can help tell the story.

    Data and numbers will help you know if you're losing fat and gaining muscle. Numbers, not the robot.

    …I was thinking of detailed notes.

    But an android would be helpful too.

    Oftentimes if you’re not seeing desired results, notes and record-keeping can help point us in the direction to make adjustments.

    Test your assumptions if things don’t appear to be on track. Here’s our Guide on Tracking Fitness Progress for you to learn more.

    The tips outlined above will get you started losing fat while building muscle, but if you’re looking to go a bit further…

    #1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program:




    #2) If you want an exact blueprint for getting in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

    Try your free trial right here:

    #3) Enlist in the Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so.

    I’ll also send you tons of free guides that you can use to start leveling up your life too:

    Alright, I think that about does it for this guide.

    Did I miss anything? Do you have any tips and tricks when it comes to shedding body fat and building muscle?

    Share it with us!

    -Steve,

    PS: Make sure you read the rest of the articles in our “How to Lose Weight 101” Series!

    PPS: You may be asking…

    Can I Body Recomp forever?

    No, you cannot lose body fat while gaining muscle forever.

    When you’re first starting off, focusing on body composition is a great strategy and can give you a lot of progress.

    But with consistent workout and nutrition habits over many months and years, you may notice that your changes and progress slowing down or plateauing.

    At this point for many, going into a more distinct muscle/weight gain phase for several weeks, followed by a fat/weight loss phase for several weeks will produce results faster than doing both at the same time.

    Does that mean it’s the best course of action for everyone?

    Not necessarily!

    • For some, they enjoy the relative simplicity of body recomposition tactics and it’s less to mentally think about. They still feel great, look much different than when they started, and are completely content with how everything is going.
    • For others, switching from weight gain/weight loss phases might be stressful and triggering, especially if they have a checkered history with their nutrition. So while distinct phases of gains and losses may work best in theory, they might not be ideal for everyone.

    Choose what’s best for you!

    And if you’re looking for a pro to help you navigate through all these questions and situations, check out Nerd Fitness Online Coaching! The team spends all day talking about these sorts of things. That and Super Smash Bros.

     

    All photo sources are right here: Venting Off, Ekaterina Minaeva © 123RF.com, czgur © 123RF.com, morethanl8ve © 123RF.com, Константин Колосов © 123RF.com, Maxim Maksutov © 123RF.com, Julianna Funk © 123RF.com, jump

    Steve Kamb

    Source link

  • Should I drink sugar-free fizzy drinks every day? – Catherine Saxelby’s Foodwatch

    Should I drink sugar-free fizzy drinks every day? – Catherine Saxelby’s Foodwatch

    Sugar-free soft drinks, which have been around in various forms for almost 40 years, still have their problems. Remember Tab? Remember Coke Zero? Yes, they tasted sweet and saved you drinking some 40 teaspoons of sugar from each 375 ml can, but are they really healthier than regular soft drinks?

    Brownie points

    When you choose a diet drink, you may end up indulging in other sweet, kilojoule-dense options because you’ve been ‘good’. So, you’ll often see someone sipping a sugar-free drink while eating a chocolate bar, croissant or brownie. It confuses our brains.

    Weight loss … or weight gain?

    Sugar substitutes do little in the way of weight loss. In fact, the opposite may be true: some diet-beverage drinkers gain weight and have an increased risk of chronic diseases.

    A 2010 study published in Physiology & Behavior concluded that regularly consuming sugar-sweetened drinks could lead to weight gain and an increased risk of developing type 2 diabetes.

    In 2013, however, researchers had 200 people replace their sugary drinks with diet varieties or water for 6 months. Their conclusion? The sugar-free-beverage drinkers actually ate fewer desserts than the water drinkers. So there’s that.

    A too-sweet taste?

    When you drink them regularly, no-sugar soft drinks get you used to a sweet taste. This is a long-term problem for weight loss, as well as for people with type 2 diabetes, metabolic syndrome and cardiovascular disease. If your body is used to getting a super-sweet hit from diet soft drinks, it makes managing appetite much more difficult.

    The sweetness signal tells our bodies to prepare for kilojoules (or calories) and our appetite is generated in readiness, but no kilojoules arrive. So we’re likely go out and consume other foods. In other words, sweeteners prep our bodies for a sugar fix but then don’t deliver. So sweeteners interfere with the learned responses that normally contribute to glucose and energy homeostasis.

    Bubbles on a glass of sugarfree cola

    How safe are they?

    We know these sweeteners are safe, but what we don’t know are their long-term effects on appetite. So let’s just say, the scientific jury is still out on their long-term effects.

    The bottom line

    The key is only having sugar-free soft drinks as an occasional treat, not every day or when you feel thirsty. Long term, we don’t really know what these sweeteners are doing to our bodies. One or two is fine (say, if you’re going out to a club), but regularly consuming these zero-sugar drinks may lead to long-term overconsumption of other foods.

    Foodwatch

    Source link

  • SANESolution Aims to Help Make Weight Loss Lasting With Setpoint Weight

    SANESolution Aims to Help Make Weight Loss Lasting With Setpoint Weight

    Press Release
    –


    updated: Nov 10, 2017


    NEW YORK, November 10, 2017 (Newswire.com)
    –
     SANESolution is revolutionizing the way people approach weight loss. Their scientifically backed, doctor supported system, known as Setpoint WeightTM, reframes the common understanding of metabolism and weight loss into a methodology that achieves sustainable weight loss. 

    For decades people have struggled to lose excess weight, hoping to return their bodies to their youthful state prior to the tolls of work, children, medications, menopause, and life in general. This meant fad exercises and yo-yo dieting with little to no success. With all these efforts, why does the body seem incapable of lasting change? How do people overcome this “invisible force” fighting them?

    For decades people have struggled to lose excess weight, hoping to return to their bodies to their youthful state prior to the tolls of work, children, medications, menopause, and life in general! This meant fad exercises and yo-yo dieting with little to no success. With all these efforts, why does the body seem incapable of lasting change? How do people overcome this ‘invisible force’ fighting them?

    Jonathan Bailor

    That’s where SANESolution and Jonathan Bailor come in. Their work establishing the science of Setpoint WeightTM  has provided clear answers for individuals seeking to achieve sustainable weight loss. 

    An individual’s Setpoint WeightTM is a range of approximately 20 pounds in which the body is trained to believe is its ‘natural weight’. The body attempts to maintain what it thinks is a balanced state of calories in, calories out, and body fat stored, regardless of whether it is idea for health.

    Due to a number of factors, as people age, the body becomes “clogged.” This causes the digestive, neurological, and hormonal systems to all function sub-optimally, but the body adapts and begins to think these are the new normal. The body establishes a new higher Setpoint WeightTM. If that Setpoint weight is elevated and an individual wants to lose weight, it is first necessary to ‘unclog’ the systems and lower the Setpoint Weight. Once an individual’s Setpoint Weight has been lowered, sustainable weight loss becomes achievable.

    Jonathan Bailor and SANESolution state that after identifying one’s Setpoint WeightTM, SANESolution then lowers it – making the body function more like the body of a young and naturally thin person – resulting in sustainable weight loss. Everything can be boiled down to one choice: ‘Does this increase, or decrease my Setpoint?’

    According to SANESolution, diet and nutrition are not the only factors which can influence an individual’s Setpoint Weight. Almost everything has a Setpoint value, from sleep, exercise, and sex, to stress and medication. Knowing their influence and choosing accordingly turns people into their naturally thin, healthy selves. SANESolution makes it simple.

    Diets and exercise all fight against the Setpoint WeightTM. In the long run, the body always wins, and yo-yo dieting is the result. Instead of fighting an uphill battle it is possible to flatten the hill. By utilizing SANESolution and understanding Setpoint WeightTM, individuals are learning to lower their Setpoint and change their bodies to have a chance at experiencing sustainable weight loss.

    Source: SANESolution

    Source link