- A view on personal training
- Benefits of weight training
- Fat – fit
- Genetics influence
- His majesty – testosterone
- Natural bodybuilding for regular people
- Natural bodybuilding vs bodybuilding
- Old school training vs new school training
- Own training vs personal training
- Personal training at home
- Super trio
- Weight loss and yo-yo effect
- What trainer is a good personal trainer?
- You are – what you eat
Have you ever tried to lose some weight or seen others do so? How many of you succeeded or seen others shrinking in half? Everyone knows an example or few of them. In the way it's quite easy – eat less, move more, shrink down... There's another question, how many success stories do you know when people stay slim after losing the nastier half of themselves? Probably the number of examples known go down to a minimum, most likely to a total ZERO. Why is it so?
Is it possible for overweight/obese person to become permanently slim again?
Everything is possible, even what looks impossible – it is absolutely possible. However, certain things have to be taken to consideration and can not be ignored. Let's see why Yo-Yo effect exists in a weight loss and what needs to be done to prevent it.
The way of weight loss that is destined to make you fat again
The classical situation when someone decides to lose weight – buying a pair of trainers, throwing all the
sweets and junk food away from the fridge (or eating them for "the last" time)
and with a ton of dedication starting their weight loss, which essentially
consists of a jogging few times a week and a severely restricted eating (not sure how strict the diet should be or if the cucumber/apple menu is ok but the massive desire to
lose weight forces the action). At first everything works. Weight goes down like crazy – 5 or more kg a week and clothes are becoming loser! It's quite hard to bear the constant hunger but the weight loss is well worth it. Another 5kg, 10kg, 15kg, 20kg and more down... The person is starting to look really skinny but at the same time still flabby and fat around the waist... The hunger is unbearable, cravings for sweets, chocolate, fatty foods...
Sounds familiar..? What's next? The iron will snaps – green light switches on
for all the junk food that was dreamed about for the month or two... The weight
balloons back up in no time with an extra as a prize for the sacrifices made... It's
totally demoralizing, all the will is gone, body is fat and misery takes over – typical scenario of a random weight loss...
Why does this happen?
After weight loss people gain all the weight back and even more because mistakes are being made:
- Wrong eating.
Although junk food is skipped from the menu and there's much less eaten overall there's no accurate amount of daily calories established (as less as possible isn't the correct amount). Just the fact that obviously "bad" food is avoided doesn't mean the diet is correct (there can be too much of a "good" food too or it's just as bad if you don't eat enough of it). Also, what is a "good" and "bad" food? None of food is a poison, it's the matter of how much, when and at what circumstances you eat it. Wrong timing of meals and food choices don't allow to control cravings and that is a killer of any long term results.
- Too much muscle wasted.
The last thing people care about when trying to lose weight is muscle. Especially women get extra reckless with their weight loss. Why would they need muscle – the skinnier the better... This is a critical mistake. It's very simple – muscles are using energy a.k.a. burning calories. There's not much more to say... Following the logic it appears that as more muscle you waste while losing weight as less calories your body burns. If you lose 40kg and half or more of it is muscle you're in deep, deep, very deep trouble. Your metabolism drops dramatically. Eating the same reduced amounts of food will not give you any more weight loss, you might even start gaining weight back even without eating more... Will you know how to gain the muscle back (the whole wasted 20kg without gaining fat back)?
- Wrong training or no training at all.
Basically, while losing weight your muscle is under major danger to be used for energy due to a deficit of energy. In order to keep muscle safe there has to be a correct diet but also muscle stimulation through a resistance training. The typical mistake made – running or other cardio with no weight training – it DOE'S NOT stimulate muscle.
The way to lose weight
Let's correct the mistakes:
- Correct eating.
You will still need to eat way less than back in the day when weight has been constantly going up (daily calorific intake will have to be calculated specifically to your weight, body fat, genetics, age and lifestyle). There will have to be a correct timing of when/what "good" food to eat. Personal cravings can not be ignored but sweets, chocolate, junk food etc. will have to be only a rare exception of a regular menu.
- Correct training.
For many people it comes as a surprise but the training to do for a weight loss is a resistance/weight training (cardio only as an addition). A simple comparison of weight training and cardio training effects when working on weight loss –
Cardio training:
- Uses energy (burns calories) during a training session and shortly afterwards.
Weight training:
- Intensive lactic acid resistance training can burn 800kcal per workout.
- Does muscle damage which takes 2-3 possibly 4 or more days to recover depending on weight training type and all this time body is burning extra calories.
- Triggers increased growth hormone production resulting in more efficient fat burn.
- Stimulates muscle helping to maintain it while cutting fat down.
- Makes body use extra fat for energy when doing cardio training after weight training.
Contact Personal Training 4U (personal trainer Rolandas) for correct weight loss and healthy weight maintenance.