Why weight training is better than cardio for weight loss and what you need to do! Healthy foods that can make you gain weight! Take the next steps to empower your mindset, stay motivated and overcome self-sabotage!
Check out the 28-Day Body-Mind Makeover, the updated version of my popular Fitness Makeover-learn the steps to keep you motivated and focused, what to eat and workout with me online with three different on demand workouts!
NUTRITION
Here's a few examples of seemingly healthy foods that may derail your weight loss plan and why:
Granola-just because ingredients are natural doesn't mean they are low in calorie. Ingredients like sugar, honey (also basically sugar), molasses (again sugar), butter are all totally natural. But, we know what too much sugar can do to your weight and to your energy levels. Another downside of granola is that a little bit of it is high in calories, so when you fill a bowl, its usually 2-3 or more servings not one. Check your servings size! Another food that is easy to use several servings of and not realize it is…
Low-fat salad dressings– I know, you think, wait, what can be wrong with those? Well, low fat doesn't mean low calorie. You may think it does, but consider this a two-tablespoon serving of Ken's Fat-Free Sun-Dried Tomato Vinaigrette has a shocking 14 grams of sugar—that's 5 grams more than you'd get in a fun-sized Snickers bar. (ok, so the fun size is pretty small, but still-you think vinaigrette-vinegar-can't be much wrong right?) Again you often have something that may be low in fat but high in sugars. Lets face it, fats taste good and sugars taste good, so if you remove one you have to compensate for the other.
Smoothies or green juice-of course, it depends what you put in them-if they have a lot of fruit, which makes them sweeter, then it'll add up to sugar! Without added protein and carbs or even some fats, your blood sugar levels will bounce and that causes your body to store fat.
Gluten free is similar to granola, in that it sounds like you should be able to eat alot, but you can't! “Free” of anything may not always be a good thing. Sure, gluten free is great if you have issues with it, but the substitute flour tends to have more calories, carbs, and sometimes more sugar than the regular version.
MOTIVATION/MINDSET
Now you know mindset makes the difference in weight loss and fitness success, just as in most other parts of life. You also know that your mind doesn't like change, but, in order for your body to change you need to train your mind to support what you want to achieve.
So, why is it that you keep finding yourself “unmotivated?” Which can also manifest itself as feeling lazy or unfocused, procrastinating, making excuses (I have no time, I don’t feel like it now, I have to finish this first, I’ll do it later/tomorrow/next time, etc.).
When this happens, you now know you are dealing with the subconscious mind. Your subconscious wants to protect you, and it will sabotage your conscious efforts to achieve your outcome. It does this because it believes its a scary place you're trying to go to, or not been to, is not safe and /or beneficial for you.
Ok so you may say, ya, I got the concept and I'm great at self sabotage- how do I make it stop or change it? There are a million therapies on this, but I'll share with you what I found to be helpful.
First you must list repeated negative self talk -If you can detect patterns in your recurring negative thoughts, it may lead you to the uncover the core beliefs that are producing them. If you ignore underlying issues such as unsupportive beliefs, those beliefs that are rooted deep down in the subconscious, then you'll stay in the same painful vicious cycle and continue to self sabotage. You must break this cycle and retrain your brain.
In the next few podcasts, I'm going to ask you to consider any negative self talk, write it down and then we're going to break it down to permanently change it! There Three-Four steps to stop self sabotage that we'll cover over next few podcasts. Each one on its own can help you make huge changes and all together can be life altering.
Here's the steps to stop self-sabotage:
Step 1 identify, challenge and change perceptions
Step 2 identify, challenge and change self-talk
Step 3 identify, challenge and change beliefs (limiting beliefs)
Step 3.5 (or 4) identify, challenge and change self-talk and beliefs with new supportive habits, that reinforce your goals and support you.
Step 1 Perceptions [In the episode I review each step with examples. Listen for the details!]
There are three areas that may impact your motivation:
1. Negative perceptions about the process of change (what it takes to get in shape)
2. Perceived downsides to being in shape (negative aspects you think will happen if you are in shape)
3. Perceived upsides to staying in shape (positive aspects you think will happen if you are in shape)
Homework! Your task is to download the worksheets or use a notebook or paper and jot down any recurring thoughts that are not positive and supportive so you will be ready for the next podcast! And/or can start working on change today!
TRAINING
Check out the one rep max calculator on the Info/Links page. I can help you determine what a "heavy weight" is or at least close to it. I found it to be on the lighter side.
For weight loss, go heavy then go home! And skip the cardio! Focus on training the Type II/fast twitch muscle fibers such as those in the power muscles like glutes, back and hamstrings. Use high-intensity strength training and explosive movements to produce power and force. These have the highest metabolic cost while you do them and long after you're done [ie the after burn].
These exercises increase in muscle tissue (not bulk) and play a huge role in regulating your body's metabolism and even effect remote or smaller muscle tissues. For example, when back is trained, so is the biceps and forearms and so on. Training the larger and/or Type II groups with heavy resistance has a trickle down effect that activates and benefits (ie-shape, tone) the smaller muscles.
If you're trying to lose weight, training your biceps wont do much for your metabolism or fat burning. On the other hand, deadlifts or rows will do much to impact your metabolism and lean muscle tissue while conditioning your biceps, forearms, shoulders, and core!
An added bonus is this type of Anaerobic Training, is that it produces less cortisol (unlike cardio) which translates into more Belly Fat Loss and lots of core.
Plus, as you age, there is a decline in lean muscle mass, if you don't work to maintain your muscles! Type 2 fibers contribute to the metabolism, so if you don’t keep them active, you lose them! This slows your metabolism slows and is partly responsible for age-related metabolic dysfunctions, and weight gain. Wait there's more… with a loss of muscle comes a loss of strength and flexibility which increases the risk of injuries like falls. It also slows the ability recover from even minor incidents.
Power training can consist of high and low impact movements. Lower impact, plyometric movements focus on power in speed dominant sports. The resistance you need to overcome is typically lower because you are moving fast. (fast/speedy power=olympic lifts and sprints)
High impact plyometric exercises focus on the opposite and require more resistance. Training includes drop jumps, jump squats, skater etc. (having speed with power moves).
Listen to the podcast for details on what exercises to do!
For permanent weight loss, you'll want to do more power, high-intensity, strength workouts and balance it with fewer endurance workouts. Focus on intensity, speed, and explosive force, not long and slow movements or reps. It's a different tempo than what you may be used to doing. Still controlled, but more like a one or two count lift and controlled on lowering but not the same tempo up and down. It's just another method to use in the cycles of your program. Not necessarily with every exercise in a workout. Using power as a warmup also helps with strength by firing the type 2 fibers. Try it, you'll see! The types of warmup exercises would be for 1-2 sets of 5-10 reps with things such as med ball throws, atlas stone slams, jumps.
If you need help with your program, schedule a weekly coaching session or more with me, it’s the fastest way to get to your goals!
Projects:
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