Be Envied Personal Training - Motivate. Inspire. Be envied.
RSS Become a Fan

Delivered by FeedBurner


Recent Posts

Holiday Eating
Nutrition
Got (Healthier) Milk?
Working out and learning!
60 inches lost??? WOW!

Most Popular Posts

Muscle Weight Vs. Fat Weight
Should You Lose Weight before Resistance Training?
Eating Before Exercise Promotes Fat Loss
Flatten Tummy With These Tricks
Work Intervals

Categories

Congratulations & Shout outs
Exercise
Holidays
Medical News
Nutrition
Weight Loss

Archives

November 2018
September 2018
September 2017
October 2015
January 2015
February 2014
December 2013
October 2013
June 2013
February 2013
December 2012
September 2012
June 2012
May 2012
April 2012
March 2012
January 2012
December 2011
October 2011
September 2011
July 2011
June 2011
May 2011
April 2011
March 2011
February 2011
January 2011
December 2010
November 2010

powered by

Be Envied Blog

Weight Loss

Nutrition

"Nutrition is the hardest part for me."

Countless people have said those exact words. Have you?

We live in a time when we can get any food we want, almost immediately. Our grocery stores are packed with towering shelves and freezers. There are food delivery services. Streets are lined with restaurants and convenience stores. Heck, I live in the city that's been called "the fast food capital" in the USA; we have the most fast food restaurants per capital.

This surplus of easy-access food is a privilege .

Weight loss challenge

Weight Loss Challenge
 
 
Anju
Congratulations on losing 15 pounds and 8 total inches in 6 weeks!!!
 
 
Awesome work!

Weight Loss Challenge Winner

Weight Loss Challenge Winner!!!
 
 
Amy
Congratulations on losing 23 pounds and 15.5 total inches in 7 weeks!!!
 
Amazing work!

Eating Before Exercise Promotes Fat Loss

Glycogen, otherwise known as sugar, within the muscles and liver decrease in the night as you sleep. Conventional wisdom suggests that exercising on an empty stomach would promote fat burning and weight loss.

A study from the University of Padua in Italy found the opposite to be true: physical activity after a light meal WORKED BEST best for losing body fat. Researchers studied fat metabolism in 8 males who ran on a treadmill at 65% of their maximum heart rate for 36 minutes on two different occasions - either without eating and after a light breakfast.

Weight Loss Challenge


 
Congratulations to Melissa of Romeoville, Illinois!!!  She lost 31 pounds in 12 weeks! Keep up the excellent work, girl!

Should You Lose Weight before Resistance Training?

Strength training is an excellent way to increase your lean muscle mass and the good news is that this will help you reach your fat-loss goal even faster.  Always equate an increase in muscle mass to an increase in your body's fuel-burning engine. By lifting weights you will go from a four-cylinder to a six-cylinder engine. By increasing your muscle mass, the amount of calories you burn at rest each day will rise as larger muscles need more calories to be maintained.  And since muscle is not as bulky as fat, the size of your clothing will go down and your overall shape will become more scultped while our weight may remain stable.

Growth Hormone Increases with Exercise

Growth Hormone is a vital hormone for those who want to lose weight.  Growth hormone enhances fat loss and helps control how your body uses protein, fat and carbohydrates when you are resting and during exercise.  So what does this mean to you? For optimal fat loss, exercise at a higher intensity, especially if you are older and obese.  Literature from the University of Virginia, found that it is with high intensity exercise that  growth hormone is released.  Growth hormone release is decreased four to seven times as people age and is lower in obese people than it is in lean people.   Also, if you eat before your workout make sure it is a meal that not high in fat.  Fatty meals consumed shortly before exercise reduce growth hormone release and decreases the benefits of exercise on fat burning and weight loss. 

Make Workouts and Healthy Eating Easier

What is the best way to make workouts and healthy eating easier?
Focus on why you workout. What is the prize you aim to achieve? When you're tempted to splurge at a restaurant, envision that part of your body that you dislike and how much you want that to change.  Then think about how great you felt when you lost those last few pounds or inches.  

Focus on why you workout BEFORE you order something to eat.  Is the pasta or that plate of french fries worth it?  Be conscious of why you are eating.

Weight Training Burns Fat

It's a common mistaken belief that cardio should be done primarily if you have a lot of weight to lose, maybe even before starting a weight-training program. Actually, the opposite is true, weight training always accelerates fat loss. Muscle is a metabolically active tissue that burns fat. Lifting weights builds muscle and is a necessary part of every fat loss program. This doesn't mean that you need to lift like an Olympic champion. It simply means that weight training is necessary when your goal is fat loss.

Burning Fat: Myths and Facts

A popular myth is that there is a specific range of heart rates in which you must exercise to burn fat. Even many cardio machines display a “fat-burning zone” on their panels, encouraging people to exercise in a specific heart rate range. Have you ever wondered if you really have to exercise in a specific heart rate zone to lose fat? And what happens if you venture out of that zone? Jason R. Karp, PhD, a nationally recognized speaker, writer and exercise physiologist who coaches recreational runners to Olympic hopefuls through his company, RunCoachJason.

Break Your Plateau

Be consistent! Have you been missing workout sessions?  Not getting results?  Perhaps you haven't been training for that long, which means your body may not have had enough time to learn how to be efficient when workouts are skipped.  This physiological learning process will be expedited once you start training with more intensity and consistency.  Make sure that your workouts are progressively challenging or hire a personal trainer to do the exercise programming work for you.  

Exercise Trumps DNA

If your mom is overweight, your own figure isn't doomed.  A study in PLoS Medicine found that doing any amount of exercise is linked to a 40% reduction in the genetic risk of being overweight - and people with the most obesity-related DNA sequences saw the biggest benefits from exercise. No excuses now.

Work Intervals

Do you spend all day inside an office, sitting at a desk?  It's time to break out of this sustained inertia; with intervals.

Replace snack intervals with workout intervals.  Step out onto the stairs during breaks or just prior to lunch, and perform a handful of interval climbs (taking 2-3 steps at a time) up a few flights of stairs.  Walk back down and repeat.  Put spunk into your movement when going up the steps. 

Start with a few intervals, but gradually build up to 6-8 intervals per break.

Muscle Weight Vs. Fat Weight

You have probably heard the saying, "Muscle weighs more than fat." While a pound of muscle weighs the same as a pound of fat, the volume is different. Muscle is denser than fat.

A pound of fat will take up about 18% more space then a pound of muscle. If squeezed into cans, you would need a can 18% bigger to contain the pound of fat.

Be Envied Personal Training.  Joliet Personal Trainer.

In addition to volume differences, keep in mind that muscle wraps tightly to the skeletal structure whereas fat hangs loosely.  So, all total, you can find two people of the same build and height who weigh the same appearing vastly different based on their lean body mass (LBM).