Let’s Get Physical

Let’s Get Physical

Let’s Get Physical

Hey everyone,

Summer is here! It is the time of the year where you can go out and enjoy the warm weather and…get your body moving. As a fitness specialist, I am constantly asked, “How do I tone? What is the best way to lose weight? What is the quickest way to drop some pounds? Just tell me what to do!!”Here is some light to shed on to your questions.

Have you actually wondered why exercise is important besides being told it is? I am sure someone has said you need to because that is how you lose weight. Well technically yes, that is one important component, but exercise goes so much further than helping you shed pounds. For example, it can improve your heart and lungs’ performance to avoid any cardiac issues.

Keep in mind a healthy heart and lungs increases longevity.

In addition, weight-bearing activities help extend bone strength and build muscles. As we age, bone mass decreases and muscle atrophy (loss of muscle) occurs. By increasing weight bearing activities, you can help decrease or delay bone mineral density loss (osteoporosis), as well as increasing or maintaining muscle fibers to keep your body structure strong. Also, having more muscle mass means you attain a higher metabolism. “Building lean muscle mass will jack up your daily resting expenditure (metabolic rate) and is the primary mechanism fueling your metabolism.” (Poliquin Group; Editorial Staff.p1.) Furthermore, it provides additional benefits such as positive mental cognitive, decrease anxiety, and increase insulin sensitivity.

Hit the Iron or Strut it out?

Many people go back and forth about which type of exercise is better–Cardio or Strength training. Both types have their pros and cons.

 

Pros Resistance Training Cons
· More muscle mass means higher fat oxidation (faster metabolism)

· Stronger bones, tendons, and ligaments

· Utilizing fat tissue as a fuel source

· Enhance mood

· Burns calories during and up to 24 hours after your workout

· Improve hormones levels

· Build a better physique

· Reduces blood pressure

· Reduces LDL

· Increases HDL

· Free weights

· Bands

· Machines

· Body weight

· Water resistance

exercises

· Manual labor

· Heavy yard/farm

work

· If not taught properly, injury is a higher risk

· Not following a plan to help you reach your goals

· Over training

· Flexibility loss

· Ensuring you are doing enough work

· Creating muscle imbalances

· Sprains and strains of muscle fibers, tendons, and ligaments

 

Pros Cardiovascular Training Cons
· Aids in fat loss and maintaining weight

· Primary fuel is fat

· Enhances mood

· Burns calories

· Creates a leaner physique

· Helps aid in exercise tolerance

· Reduces blood pressure

· Reduces LDL

· Increases HDL

· Running/walking/ jogging/sprinting

· Biking

· Swimming

· Elliptical

· Zumba/dancing

· Climbing Stairs

· Roller blading

· Hiking

· Sports- some more than others

· Heavy cleaning/yard work

· Home videos

· Plyometrics

 

· Only burns calories while preforming the exercise and shortly after

· Can cause stress related injuries (fractures, sprains, strains, chronic inflammation)

· Does increase a higher cortisol (stress hormone) released

 

 

How do I know if you did enough work?

First off, pat yourself on the back because you did the first step; you got moving. Now how do you know that what you did was actually proactive? An easy self-assessment tool is R.P.E. (Rate of Perceived Exertion.) On a scale of one to ten, one being walking around your home doing light pixie cleaning and ten being max effort, near death and about to have a seat next to Jesus. How would you rate your workout?

If you are staying in a comfort zone odds are you are probably not doing enough to challenge yourself to make a difference. You need to get out of your comfort zone to see some changes. Remember Rome was not built in a day. Maybe hitting that uncomfortable zone one time at first and leading up to hitting it multiple times later on, this is called progress!

Now coming from a weight training perspective of workload…

Did you just blow through all your reps and sets without feeling a struggle and just following the numbers on the sheet you just printed out? That is an indication that you did not get enough work. No matter what the rep range is the last 2-3 reps should be a bit of a struggle, not a FAIL, but something you have to really fight for with CORRECT FORM! The biggest mistake I see is improper form; people compensate their form for a weight they can’t handle or go just flat through the motions and yelling at the TV in front of them.

As mentioned above, go by the RPE chart. To make some changes, you need to have a bit of a struggle. The body adapts quickly so getting out of your comfort zone and raising that heart rate by moving some weights can really ignite a difference. Increase weight, set, or workout duration each week is a way to progress yourself safely.

Final thoughts for the road

The number one rule is safely. Have someone around to spot you, don’t be afraid to ask for help, or have a certified trainer explain how to do an exercise, and get a medical clearance from your doctor–if needed. I can’t tell you what to do, nor should anyone else without seeing what you are capable of. From there, is it up to you to put in the hard work to get what you want out of it.

At the end of the day, the bottom line is do what you enjoy. There is no right or wrong answer here. No matter what everyone is going to tell you, what is “better” or “this way” is more beneficial than that. If you like doing something, don’t let anyone tell you different. Do what is going to keep you interested at the end of the day and keep you coming back for more.

 

Morbidly Obese without limitation Morbidly Obese/Overweight with medical conditions Overweight/Obese with previous exercise experience
Walking Swimming Running, jogging, speed walking intervals
Swimming Walking 6” < aerobic box steps ups
Biking Modified body weight exercise depending on your condition Resistance cardio (i.e. sleds, battle ropes, farmers walks, rowing, jumping)
Dancing Arm odometers Lap swimming
Elliptical Modified resistance machines Fast pace dancing
Resistance training with the correct exercise technique Yardwork Aerobic classes
Rowing    
Home workout aerobic video    
     

 

References

Auciello, Eric. “Rate of Perceived Exertion.” Phase 5 Fitness: Rate of Percieved Exertion Chart. Phase 5 Fitness, 2012. Web. 3 July 2015.

Myers, Johnthan. “Cardiology Patient Page Exercise and Cardiovascular Health.” Http://circ.ahajournals.org/content/107/1/e2.full. American Heath Association, 2003. Web. 18 June 2015.

“Poliquin – Healthy. Lean. Strong.” Seven Reasons Why You Should Lift Heavy Weights. Ed. Poliquin Editorial Group. Poliquin Group, 24 Oct. 2014. Web. 03 July 2015.

Types of Body Fat

Types of Body Fat

Types of Body Fat

Contrary to popular belief, fat is an essential component of our bodies. In a previous blog article, I presented the benefits, functions and types of fats: Is Fat Good for Me?

How is body fat stored in the body?

Body fat can be divided into two categories: essential fat and stored fat.

Essential fat is necessary for the healthy functioning of our bodies. It is stored in small amounts in our muscles, bone marrow, muscles and central nervous system.

Stored fat is the fat found underneath our skin and deep inside our bodies and around internal organs.

What are the differences between body fat in men and women?

Women normally have a higher percentage of body fat compared to men. A higher amount of body fat is necessary for women to start their sexual development that occurs during adolescence. Also, it regulates their reproductive function. Professional athletes and exercise enthusiasts have much lower fat percentages compared to the average person.

It is important to mention that a body fat percentage below the recommendations for men and women can affect the healthy functioning of our bodies.

Total body fat increases as we age. Also, it varies according to the individual’s ethnic background. Women of African descent, southern Europeans, Pacific Islanders and Hispanics tend to have a higher fat percentage, compared to women of northern Europe and Asia.

What is the definition of obesity?

Obesity is a described as a disease where the affected individual has a body fat percentage greater than 30-32 percent for women and greater than 25 percent in men. For many years, scientists have taught that fat was an inactive organ, however, they have discovered that the fat cells are very active, producing several hormones and bioactive molecules. An excess of body fat can produce inflammatory agents, which play a role in the development of medical complications associated with obesity.

Obesity has been linked to a variety of chronic medical conditions such as hypertension, type 2 diabetes, cardiovascular disease, sleep apnea, osteoarthritis, gastric reflux, gallstones and certain types of cancers.

How is the fat distributed in our bodies?

The distribution of fat in our bodies can determine the risk in developing some of the diseases mentioned previously. Individuals who carry excess body fat around their waist (also known as central obesity or apple-shape) are at higher risk than people who carry the same amount on their hips and thighs (also known as peripheral obesity or pear-shape).

ipl

Pear-shape obesity
If you have a high BMI (Body Mass Index) over 25, it is important to determine the percentage and total fat mass. Not all individuals with a high BMI have a high body fat. Most athletes or individuals who exercise on a regular basis, or those with a large bone frame, have larger and denser lean mass and a lower fat mass.

What is subcutaneous and visceral fat?

According to the location, fat mass can be divided into subcutaneous (underneath the skin) or visceral (inside the abdominal cavity and around vital organs).

Subcutaneous fat: found directly under the skin. This is the fat that can be measured using skin-fold calipers to estimate total body fat.

Fat localized in these areas may not be as bad as the deep fat found inside the body. Individuals who have this type of fat distribution can develop osteoarthritis and gait abnormalities. During peri-menopause and menopause, some women can have an increase in the amount of subcutaneous fat in their abdominal wall, hips and buttocks.

Visceral fat: located deep inside the body and around vital organs.

Men with a waist circumference of 40 inches or greater and women with a waist circumference greater than 35 inches are considered to have central obesity, therefore they have an increase in visceral fat. Some men have protrusion of their stomach and bowels due to the large amount of visceral fat around these organs. This type of obesity is commonly known as “pot or beer belly”. Visceral fat increases the risk for the development of insulin resistance and metabolic syndrome.

Pot Belly

“Pot belly”
What is metabolic syndrome?

Metabolic syndrome is a cluster of conditions, where the affected individual has:

• Central obesity
• High triglycerides
• High blood pressure
• High blood sugar and
• Low HDL cholesterol (good cholesterol)

Having only three of the five conditions can increase the risk for heart disease, stroke and complications from diabetes.

How can body fat be measured?

Body fat can be determined by using a variety of methods. Simple methods to measure body fat are skin-fold calipers and bioelectrical impedance analysis. Other more sophisticated methods mostly found in university hospitals and research centers are hydrostatic weighing, DEXA (Dual-Energy X-Ray Absorptiometry) and air displacement plethysmography.

Bioelectrical impedance analysis measures the resistance of body tissues to the flow of a small, harmless electrical signal. The technology is relatively simple, quick, and noninvasive. It provides an estimate of total body water (TBW), which can then estimate fat-free mass (lean mass) and body fat.

How much body fat loss is recommended during weight loss?

As overweight and obese individuals start losing weight, they lose stored fat, water and lean body mass. The American Board of Obesity Medicine recommends at least 75% of the weight loss should be from the fat and less than 25% from the lean mass. The amount of total body fat loss should increase as the weight loss continues.

The purpose of a well-designed weight loss program is to help overweight and obese patients lose excess body fat while preserving lean mass. Rapid weight loss can be very gratifying to many patients; however, it does not promote body fat loss. Losing weight too quickly can cause serious health problems, also including the loss of muscle and water mass. The best weight loss programs are those incorporating healthy eating, cardio and strength training exercises and modification of a patient’s behavior.

The Aesthetic & Wellness Center is an accredited and certified medical weight loss center. We use bioelectrical impedance analysis equipment to determine the amount of initial body fat, and we have the expertise and knowledge to help you lose fat mass while preserving, toning and increasing lean mass.

Our goal is to help you through your weight loss journey, achieving a healthy new weight and to maintain it for many years to come.

More to Help You with Your Weight Loss Resolution in 2015

More to Help You with Your Weight Loss Resolution in 2015

More to Help You with Your Weight Loss Resolution in 2015

Hello,

This is Dr. Mowett from The Aesthetic & Wellness Center.

It has been a month since many of us started our New Year resolutions. Some of us may have decided to lose weight but have not yet obtained the results we were expecting. This commonly occurs by the third or fourth week of January.

There are several reasons why a New Year resolution for weight loss may fail.

Here are a few helpful tips to keep in mind if you are having difficulty with your weight loss New Year resolution:

Make a plan

A resolution is like a goal. Write down the reasons why you wanted to lose weight. Your goal must be specific and realistic. Having too many resolutions can make you feel overwhelmed. Focus on only one or two resolutions and break each of them into smaller steps. You also need to have some sort of measurement so that you are able to evaluate your accomplishments.

Commit 100% to your goal

Do not start your New Year resolution by using the phrase “I should lose weight” or “I could lose 20 lbs.” Rather, you should say to yourself “I want to lose weight” or specifically “I will lose 20 lbs this year.” When people use the words “should” or “could,” it is like saying “maybe yes or maybe not.” Make a commitment to you so you can stay motivated with your goal.

Review your goals regularly

After writing down your goals, you need to review your progress. Maybe you are not losing as many pounds as you did during the first weeks of January. However, you may be losing inches and feeling more toned with the current fitness program and the healthy food you have been eating. Have your goals in front of you. If needed, make revisions to your goals. Follow through. Remember, weight loss is about fat loss, not muscle mass loss.

Ask for help when needed

Sometimes, to achieve our goals, we need the help and support of family members, friends or coworkers. The New Year is a good time to team up with others to lose weight. Do not struggle alone. It is important to share your resolution with others, and you will obtain greater results. Talk to people in your life about what you are trying to accomplish and see how they can provide moral support. Seek medical treatment if you are unable to do it yourself.

Reward yourself

Once you have reached one of your smaller goals, reward yourself with something exciting. Many people that have been successful in achieving their New Year resolution goal rewarded themselves when they reached smaller goals throughout the year.

If you are in need of a comprehensive weight loss program, we help you lose the weight and more importantly to keep it off. Give our staff at The Aesthetic & Wellness Center a call today at 941-749-0741.

Let’s Get Moving!

Let’s Get Moving!

Let’s Get Moving!

Hey everyone,

As I mentioned previously, physical activity is anything that gets your body moving. In my last blog article, I discussed tips for a great workout at the gym (Click Here). But what if you’re not ready to step into the gym? Maybe you aren’t even interested in getting a gym membership.

Everyone has to start somewhere, and if you are overweight or obese, losing weight will improve your overall quality of life.

In my experience as a weight loss counselor, I have helped a vast number of patients lose weight and maintain their weight loss. I have found that overweight individuals may often feel overwhelmed in the beginning stages of an exercise program.

A lot of people simply do not know where to start. Then they either throw themselves in a gym without any knowledge or hire a personal trainer who ends up working them too hard.

In this blog, I will discuss a few tips for beginners aiming to add some physical activity into their lifestyle in order to help with weight loss.

Choose an activity you enjoy doing

This is very important, especially in the long-run. You want to choose an activity you will be able to maintain for years. Find something you are passionate about!

Maybe you have no idea what you might be interested in, so a suggestion is to watch some YouTube videos about a variety of activities and then try out a couple different ones, or you can simply start walking. Don’t worry—you’ll figure it out.

Safety first!

I’m sure you’ve heard this before. Again, before throwing yourself in the gym without any knowledge of the equipment you will be using, educate yourself. Some men, in particular, might be tempted to reach for the heavier weights to “show off” at the gym, but this increases the chances of a serious injury. And if you are injured, you will have to rest for a while, forcing you to take time off from the gym for quite some time.

Get an “accounta-buddy”

A workout partner is wonderful for a number of reasons. First, working out with a friend tends to make your workout more enjoyable. Together, you can pick an activity you both can do together and make it fun.

Having a workout partner is great because they make you accountable (hence, “accounta-buddy”). The two of you could set some goals for each other and have a friendly weight loss contest. Most importantly, have fun!

Avoid overtraining

Lastly, don’t overtrain. What this means is that you need to give your body the rest it needs to repair itself after exercise. Exercise involves “exertion,” and too much exertion will lead to exhaustion and burn-out.

An improvement in physical activity should increase your energy throughout the day. If you are feeling fatigued instead, then you are not getting the rest you need. Here, “rest” can mean sleep, quality nutrients for your body, or mental peace. Take a step back and examine your diet and make sure you are getting an average of 7-9 hours of sleep every night.

Whether you plan to exercise for general health benefits, increase your fitness level, or to lose weight, it is important to select types of exercise that you can continue to do, week-in and week-out. Nonetheless, physical activity is anything that gets your body moving.

The health, fitness, and weight loss advantages of exercise all depend on you being physically active regularly and for the long-term. In addition, losing weight will reduce the amount of pressure on your joints, improving your endurance and stamina to continue your exercise routine.

If you continue to struggle with your weight, don’t hesitate to give us a call at 941-749-0741 to start your customized Weight Loss Program with Dr. Mowett today!

Sincerely,

Steven

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