BLOG 13 MUSCLE VS FAT

BLOG 13 MUSCLE VS FAT

We have all heard the saying, “Muscle weighs more than fat”. For a girl made up of mostly muscle, this saying eases my mind when stepping on the scale (another reason why the scale isn’t the tell-all indicator of success). I felt like I was writing an episode of Myth Busters for this BLOG. Ultimately, one pound is one pound no matter what it is made up of. However, muscle is denser than fat and more metabolically active. To clarify, “Muscle takes up approximately four-fifths as much space. Two people may be the same height and weight, but the person with a higher body fat percentage will wear a larger clothing size”(http://www.livestrong.com/article/438693-a-pound-of-fat-vs-a-pound-of-muscle/).

To me, a healthy lifestyle includes a strength training program and not a fear of “getting too bulky”. Muscle is attractive and having tone and definition means you have less fat. Furthermore, “The truth is that muscle tissue will burn seven to 10 calories daily per pound. Fat burns two to three calories daily per pound. Replacing a pound of fat with a muscle, therefore, helps you burn an additional four to six more calories each day, says Cedric X. Bryant, chief science officer for the American Council on Exercise. If you utilize a strength training regimen, you can expect to gain 3 to 5 lbs. of muscle mass in three to four months, bringing your net caloric effect to 15 to 30 calories per day” (http://www.livestrong.com/article/438693-a-pound-of-fat-vs-a-pound-of-muscle/).  
 Having muscle is important because it helps reduce the risk of injury by protecting and surrounding the joints. As we age, our muscle strength decreases, so by continuing a strength training program, we are better setting ourselves up for injuries in the future related to the hip bones or other areas that could get hurt during a fall. Having more muscle increases stamina, endurance, and stability. Muscle also helps with the prevention of diseases. My diabetic clients will be happy to hear, “The primary etiology of type 2 diabetes mellitus is insulin resistance (or lack of responsiveness of insulin). Research and clinical data indicates that higher deposition of adipose tissue can further increase insulin resistance (thereby worsening the glucose utilization and insulin response). However, if adipose tissue is replaced by muscles, the peripheral utilization of glucose increases (since exercising muscles do not require insulin for the uptake of glucose)” (http://www.med-health.net/Benefits-Of-Muscular-Strength.html). Muscle strength also helps with cardiovascular related breathing functions, prevents constipation, and one is less likely to develop hypertension and hyperlipidemia.

On the other hand, having too much body fat can cause sleep apnea, female infertility and irregular menstrual cycles, strain on the joints, risk of cancers like gallbladder, colon, and breast, and development of type II diabetes. Other research states, “People with high body fat and insulin resistance tend to have lower levels of adiponectin, a beneficial hormone that breaks down fat and promotes insulin sensitivity. Excess fat also affects your body's production of leptin, a hormone that controls appetite. When fat cells get smaller in size, leptin levels decrease, triggering an increase in appetite. When fat cells get bigger, leptin levels increase, signaling the body to eat less” (http://www.livestrong.com/article/552291-high-body-fat-negative-effects-on-hormonal-structure/). Other research states, “High body fat, particularly around the waist, is associated with metabolic syndrome, a condition with a constellation of symptoms that include insulin resistance, glucose intolerance, high blood pressure, abnormal cholesterol levels and high blood triglycerides” (http://www.livestrong.com/article/552291-high-body-fat-negative-effects-on-hormonal-structure/).

The scale can be confusing when trying to lose body fat and starting an exercise program. Initially water weight is lost, muscle is being built, and truthfully the body is responding to a new array of functions so there isn’t always an immediate “loss” to be had. It takes time and choosing to get fit the correct way is a lifestyle change. When done right, one can avoid having lose skin or mood shifts and feeling constantly deprived. Rapid weight loss doesn’t mean permanent weight loss. Once the weight comes off, the work continues. There is still life to live, so it’s important to find a path that works according to your needs. Feel good about even the smallest achievements and find strength in the ability to commit to a goal. Know that you always have me as your biggest supporter, never here to judge, only to see that you do what needs to be done according to the goals you have set and told me. 

BLOG 12 HEALTHY LIFESTYLE AND TRAVEL

BLOG 12 HEALTHY LIFESTYLE AND TRAVEL

As you are aware, I believe that fitness is a way of life. This means that working out and eating right are lifestyle habits, so there are no temporary fixes or short cuts. My most successful clients have adopted this motto and have found with diligence and patience, the changes do take place.

And then…. life happens. I thought now would be an appropriate time to discuss how to keep an exercise and good eating regime going while traveling. It is the time of year for vacations. There are also many of us who travel constantly for work too, so this is not just a seasonal topic. And of course, once my video phone app is released, I can travel with you!!!! It is going to take effort, but don’t let a week of being out your element tarnish months of hard work and progress.

Being on the road presents many challenges to our body, including those associated with time zone changes, different sleeping environments, eating out, social activities, and simply being out of routine. If all else fails, you can WALK (so no excuses). Many trips require lots of walking with tours and adventures, but when you feel left out of options…. go WALK.

Start out the trip right by packing protein bars, beef/turkey jerky, and almonds for the airplane ride, in order to prepare yourself for the long haul and not rely on complimentary peanuts and pretzels. Technology is a great resource for planning out what to do. When booking a hotel, look online and check to see if there is a workout facility on site. You can also search local gyms in the area, which often times provide a guest pass through the hotel or even a week-long trial pass for a fee. Hotels often have pools which are great for workouts. Find a local class to try out. Many studios have drop in rates for single classes.

There typically is a refrigerator in all hotel rooms, so healthy breakfast options and snacks can be stored there. Make the effort to go to the grocery store (everywhere has a grocery store), and minimize eating fast food or “out” where you can. By keeping fresh fruits, vegetables, yogurts, and other options in stock, one can keep more on pace with eating every 2-3 hours.

Packing bands in your suitcase can make workout planning easier. Upper body can certainly be worked with bands and lower body can always be done with body weight exercises.

The internet is your fitness friend while traveling. Research menu options at local restaurants and plan what you intend to eat for each meal. When we go in with a plan of attack, rather than blindly looking over a menu, we set ourselves up for a higher success rate. This can also help us better track what our daily nutritional totals will be so we don’t just aimlessly eat on the fly.

Now I don’t expect you to be a total “downer” and ruin everyone else’s vacation, so that might mean you have to put in some extra effort. You might have to wake up earlier than the family to get in your workout, turn down dessert at dinner, and not have chips on the car ride. Do take charge and select restaurants when you can. Do go to the store when everyone else is taking a nap. It can be done. Anything worth having, takes times and patience. I understand that the road seems long, and in a perfect world the freeway would take us to our fitness destinations quickly. Trust me, do your best to stay on track during travels, because once we tell ourselves it’s just a week or few days, a downward spiral starts to take place. Be conscious of your choices, be smart about your options, and find strength in your diligence and discipline. 

BLOG 11 Eat BEFORE or AFTER

BLOG 11 Eat BEFORE or AFTER

Food provides us the fuel to exercise. We need energy to be able to perform at our best. Nutrition plays a critical role in our fitness journey. Clients often ask when is the best time to eat….before or after the workout?? There are several factors to consider when deciding which approach is best for you, because of course there is no straight answer to this question. Feeling totally full before a jog is never a good idea. On the other hand, feeling ravenous before a jog might make you more irritable then motivated to sweat.

Carbohydrates are probably the most controversial nutritional fitness topic, but they are the main source of energy for our bodies. We need them in order to sustain a quality workout, but that doesn’t mean we should have a plate of spaghetti or baked potatoes at free will. In summary, “You want every gram of carbohydrate you consume to be utilized as an immediate fuel source or to restore glycogen levels—you don't want it to be stored as fat. Don't eat more carbs than you need and don't worry about spreading them evenly throughout the day. You can eat the majority of your carbs around your workout” (http://www.bodybuilding.com/fun/a-beginners-guide-to-workout-nutrtion.html).

Ideally, we are eating our snacks or meals every 2-3 hours, so if we were to workout 2 hours after having a snack, we wouldn’t need to eat again before the workout. On the other hand, if you have not eaten for several hours, then a snack before the workout is in order. For example, if the last time you ate was dinner and you are a morning workout person, a light snack would help energy levels to be able to sustain your workout. This snack should be 100-200 calories, and should have a small amount of carbohydrates and protein. For me, a rice cake with almond butter does the trick. When lifting weights, the body usually requires more energy so certainly have a snack at least 2 hours prior is necessary. A protein shake or 1/2 Quest bar are my go-to lifting snacks. Fast absorbing protein, particularly Whey sources, are best because they contain higher levels of branched chain amino acids (BCAAs).

After a workout, there is a 60 minute time window that our muscles are vulnerable and ready to absorb nutritional components, which means, “They absorb carbohydrates readily to replace lost glycogen, energy stored in your muscles, as well as amino acids found in protein to help repair tissue you break down while working out” (http://www.livestrong.com/article/399834-is-it-better-to-eat-before-or-after-a-workout-to-lose-weight/). When our muscles repair, they grow. More muscle means a higher metabolism.

Set yourself up for optimal results by meal planning and having snacks available to help you strategize your approach. Don’t go all day at work without eating for several hours then head to the gym with no fuel. My approach is to eat half my snack before and half after. So I might drink half my protein shake before or during, then the other half after. Or I might eat half my Quest bar before then the other half after. That way, my body has fuel before and is also receiving the BCAAs and protein after for muscle repair.

 

BLOG 10 BODY FAT PERCENTAGE VS. BMI

BLOG 10 BODY FAT PERCENTAGE vs. BMI

When starting a weight loss program, there are different ways to measure one’s progress besides the actual scale weight loss. To me, as we seek to improve our health and fitness levels, it is important to measure our progress, but to not become obsessive with these numbers that aren’t a “tell all” indication of how our body is responding. I’ll start with the facts, then I want to touch on my opinion of these terms.

Body fat percentage is the measure of fat on our body. Healthy percentages are different for men and women. There are different techniques to measure body fat percentage which include underwater testing, skin calipers, fat loss monitors, bioelectrical impedance, the DeXA scan, and the BodPod (http://weightloss.about.com/od/weightloss101/a/Bmi-Or-Body-Fat-Percentage.htm). Each technique has pros and cons and countless studies debate on which tool is the best.

Body Mass Index (BMI) is the number that determines your body size. It’s a “score” that determines if your weight is healthy for your height. Depending on your “score” it is typically assumed that any extra weight you are carrying is fat. For athletes and bodybuilders who carry access weight that is muscle not fat, BMI is not as accurate.

Higher numbers of either measurement, put one at a greater risk for diabetes, heart disease, high blood pressure, as well as other diseases. Results of these measurements depend on gender, body type, heredity, age, activity levels, and eating habits. We all have fat cells in our bodies, and, “Men generally have more fat cells around the abdominal area and women usually store more fat around the hips and thighs” (http://www.weightlossforall.com/fat-percentage-ideal.htm). Furthermore, as we age we tend to store more fat because of slower metabolism and hormonal changes. Our set number of fat cells are developed by the time we turn 16, but if there is an increase in fat storage, these cells become bigger in size, not increased by their number. Fat is not entirely bad for us, in fact there is “essential body fat” needed for insulation, and it acts as padding for our nerves, joints, and organs.

Some clients are motivated by concrete numbers that show losses. The visual drop in these figures, perpetuates a drive to keep seeking results. Others find body fat percentage and BMI discouraging or more counterproductive than encouraging. We all respond differently and that’s perfectly fine because our fitness journeys don’t have to be in unison.  It is hard not to get caught up in the numbers game and psychologically it can toy with us. We all know that the scale can change depending on the time of day that we step on it.

In my opinion, there is so much more to fitness than these numbers. I like to exercise because it reduces my anxiety and stress. I like the results I see, like muscle tone and definition, versus what the scale might tell me. I like to sweat and feel like I accomplished something good for myself. I like to feel empowered by a run that exhausted me but felt amazing when it was over. Progress and results are not number driven for me, other than increasing how much I lift or how many reps I can do. I’d rather focus on the amount of weight l can lift or the miles I can run, instead of what my BMI might say that day. I look at the body fat percentage scale and I am perplexed by what constitutes being “obese” is. Fitness is a way of life for me, and it’s a feeling based activity that I wake up looking forward to each morning. Keep at your fitness journey; see it as a way of life, and continue to pursue your goals one rep at a time.