Fact vs. Fiction: Weight Training for Weight Loss

2013-07-01T13:36:00.000-07:00

Many women shy away from lifting weights thinking that it will ‘bulk them up’ and cause them to look too muscular or gain weight due to putting on muscle mass. In reality, changing body composition and building more lean muscle mass enhances the basal metabolic rate (the amount of calories you burn sitting still), leading to weight loss while you’re literally sitting on the couch. Putting in workouts that incorporate weight training will give you that sleek, toned look you desire, leading to an overall leaner look. Body composition change is the most effective way to burn more fat, and this can best be achieved through incorporating weight lifting for weight loss.

A common myth is that lifting heavy weights with fewer reps is for bulking up, while lifting lighter weights at more reps is for toning.

How do I weight train for weight loss?

The most important aspect is lifting until you are fatigued, whatever the weight amount or number of sets/reps is for you. The resulting effect is far better than lifting lighter weights more times, which not only wastes your time but also gives poor results. Bulking up is simply not possible for most women; you will not look like Arnold Schwarzenegger if you employ a strength training routine (we promise!).

Another myth is that men and women should work out differently. First, women have far less testosterone and upper body strength than men, so they will not see the muscle gains that men can obtain from weight lifting. Thus, there should be no concern over getting ‘too big.’ Furthermore, because muscle tissue is denser than fat, decreasing your fat and adding a bit more muscle tissue actually results in a leaner, toned look. That sculpted look that you’re after results from doing the same things as men, women will just simply look different due to their levels of estrogen. Men and women don’t need to work out differently. In fact many of the tools men use, such as TRX cables, kettle bells, barbells and dumbbells, are also effective training tools for women regardless of fitness level. Women can and should go beyond the circuit training machines in order to achieve their desired look.

Importantly, mixing in strength training for weight loss is key. The previous paragraph gave some ideas about the various ways to sculpt your body. To keep it fun and fresh, and provide recovery time, you should alternate workouts. Some days, focus on back and chest, other days do arms and shoulders, and finally emphasize legs. This will help ensure you are working yourself to fatigue. Many women are married to the idea of repeating the same circuit training machines daily. This will lead to mental burn out and boredom, which will over time decrease your motivation to exercise.

As you can see, weight training for weight loss is actually pretty straightforward. Do not fear the bulk! Empowering yourself to be strong doesn’t mean you will look like the Hulk. Rather you will attain that beach ready, sculpted look most women are after – if they would only lift some weights.

Pregnancy Diet- Can Eating Junk Food Cause Your Baby to Crave it?

2013-06-30T18:40:00.000-07:00

Most people are well aware of the fact that the nutritional examples they set for their children have a huge effect on the child’s nutritional habits. However, many women view pregnancy diets as a chance to indulge. You’re getting odd, new cravings and, after all, you’re eating for two, right? However there is some correlation between the types of food you’re consuming and their effects on your unborn child. New research published in the FASEB journal suggests that women who eat junk food during pregnancy can give birth to junk food loving babies. This may sound crazy, however if you draw the analogy between women who are on drugs during pregnancy and their children being born drug-dependent, it is not such an outlandish concept.

Is junk food really bad to eat while you’re pregnant?

Junk food stimulates the production of opioids in the body during your pregnancy diet - the same ‘feel good’ chemicals that drugs such as cocaine or heroin induce. These opioids can then be transferred through the placenta to the baby. Similar to drugs, you eventually need a higher dose to get the same effect. Pregnant mothers consuming junk food actually change the development of the opioid signaling pathways in the brains of the fetus. This change leads to the fetus being less sensitive to opioids and the babies are born with a higher tolerance to junk food. They will innately have a higher tolerance to sugar, salts and fats. It can already be hard enough to get your kids to eat fruits and vegetables without predisposing them to a love of junk food. Instead of being satisfied with the occasional small fries from McDonalds in moderation, they crave larger and more frequent portions.

Pregnancy diets are shared with your baby

However, this is not a totally novel concept since past research has shown that a fetus cannot only taste and smell food, but can develop food preferences as well. How scary is that? This makes it no surprise that as adult obesity in America's pregnancy diets continue to rise, childhood obesity also continues to increase. The Centers for Disease Control and Prevention estimate that obesity has more than doubled in children and tripled in adolescents during the past 30 years. “The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2010. Also in 2010, more than one third of children and adolescents were overweight or obese.”

A poor diet during pregnancy increases the fetus’ risk of future obesity and the host of problems that come with it such as cardiovascular disease, high blood pressure and diabetes. As tempting as it is, pregnancy diets are not the time to indulge and say, "The hell with a healthy diet." In fact, it is the complete opposite. This new research better allows us to understand the correlation between a mother’s diet during pregnancy and lifelong effects it may have on her children. Though cravings may be strong, it’s better to be proactive than reactive. Think of the fact that your nutrition is the fetus’ nutrition, which should be enough motivation to stick to a healthy, balanced diet during pregnancy.

BodBlog

Fact vs. Fiction: Weight Training for Weight Loss

How do I weight train for weight loss?

Pregnancy Diet- Can Eating Junk Food Cause Your Baby to Crave it?

Is junk food really bad to eat while you’re pregnant?

Pregnancy diets are shared with your baby