Defined Fitness Tip For Results #6: Holiday Gain Survival

The holiday season is upon us once again, or as some have come to call it “The Official Eating Season”, this time of year is full of enjoyment, family get togethers, Christmas parties, and holiday shopping. All of which revolve around eating causing the average American to gain 10-15 pounds between Thanksgiving and New Years.

However, you don’t have to be average!

The following tips will help keep your waistline slim and trim.

1. Schedule Time To Workout. Time is an issue more than ever during the holidays so you need to make sure it put into to your schedule. Even if you have to cut your workout time back to 20-30 minutes 2-3 times a week is still enough to prevent adding extra pounds.

2. Go Easy On The Booze. With 2 or 3 Christmas parties a week it is very easy to pack on a few additional pounds in a month. In order to prevent this, drink one glass of water for each alcoholic drink you have. Also, order your drinks on the rocks or with diet soda, by not having the extra sugar you will cut your calories in half. And drink one glass of water for each drink this will keep your body well hydrated and prevent you from drinking as much.

3. Load up on veggies. By picking from the veggie tray rather than the tray of chicken wings and other fried foods you will save yourself hundreds in calories of fat and grease. Also, make sure you’re not hanging out around the food table this will only cause you to eat more.

4. Eat Smart. There’s nothing like Thanksgiving dinner, except maybe Christmas dinner. While we all love turkey, gravy, pumpkin pie, and mom’s sweet potato pie, we don’t need to eat it like we are never going to see food again. Having a little of everything is ok, but don’t stuff yourself so full that you end up feeling like one of the balloons in a Macy’s parade.

5. Get Your Sleep. It very easy this time of year to fall behind on your shut eye. Recent research has shown that people who sleep less weigh more due to a hormonal imbalance that causes your appetite to increase and crave starchy foods that will increase your waistline.

Josh

www.DefinedFitnessWexford.com

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30 Day Trial For Only $89. Did you know that the average American gains 15 pounds between Halloween and New Year's? Instead of being average, be the exception. No wait until January 1st to start you weight loss porgram get started today with a 30-Day Trial Membership for only $89 and you could actually lose 5-10 pounds between now and New Year's! Call 724-934-2000 for more information

Defined Fitness Tip For Results #5

Does Supervised Exercise Yield Better Results?

Two interesting studies.

Supervised exercise versus non-supervised exercise for reducing weight in obese adults. Nicolai SP et al Sports Med Phys Fitness. 2009 Mar;49(1):85-90.

This study looked at the effects of training with supervision/instruction (i.e. a qualified trainer) versus “advice”.

Group One met with a trainer 2x per week for 4 months in a group setting. Group Two received basic advice to increase physical activity and access to a fully equipped gym – all exercise they did was unsupervised.

Group One (supervised group) lost on average 362% more fat over the 4-month period than Group Two (nonsupervised) or 13.4 pounds of fat compared to only 3.7 pounds.

What’s even more interesting is that they made these improvements without ANY dietary advice.

The second study looked at how hard participants would workout with someone just watching them, not giving them any instruction or encouragement. They found they in the presence of someone watching participants would work roughly 30% harder. You can see how that extra effort would lead to greater results. Now imagine adding that to a well designed program, great coaching and social support, great instruction, and a good nutrition program. Pretty great results huh?

Neither of these studies are new, but still very interesting.

Josh

www.definedfitnesswexford.com

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30 Day Trial For Only $89. Did you know that the average American gains 15 pounds between Halloween and New Year's? Instead of being average, be the exception. No wait until January 1st to start you weight loss porgram get started today with a 30-Day Trial Membership for only $89 and you could actually lose 5-10 pounds between now and New Year's! Call 724-934-2000 for more information.

Is Your Pant Size Lying To You?

Here is an interesting article we came across. Goes well with our Thermometer Jean Challenge.

Click the link:www.esquire.com/blogs/mens-fashion/pants-size-chart-090710

Josh

Defined Fitness Tip For Results #4

This is the final part of our three part series, The Truth About Fat Loss.

Fitness Myth #3:

High Reps, Light Weight

This is the final part of our three part series, The Truth About Fat Loss.

For years it has been believed that to develop toned, long, lean muscles you must lift light weights for many reps, in order not to bulk up. Interestingly, this is the exact same approach that bodybuilders use to gain size in their muscles.

It can’t be the right approach for both; after all they are exact opposite goals. And we’ve all seen the excessively large bodies of bodybuilders.

So if high reps and light weight work to increase the size of your muscles, then logically the opposite must work to develop long, lean muscles. Right?

Exactly.

Using a rep range of below 15 reps with a heavier weight will get you the body that you are looking for.

According to a study published in the Medicine and Science in Sports and Exercise, women burned nearly twice as many calories in the two hours after their workout when lifting 85% of their maximum load than when they did 15 reps at a lower weight around 45% of their max.

This happens as a result of more muscle activation required to lift a heavier weight than a lighter weight. As more calorie burning muscle is activated you will add muscle tissue to your body. For instance, if you replace 10 pounds of fat with 10 pounds of muscle you’ll burn an additional 25 to 50 calories per day. Even better you will look like you have lost 20 pounds, even though the number on the scale is the same!

www.definedfitnesswexford.com

30 Day Trial For Only $89. Did you know that the average American gains 15 pounds between Halloween and New Year's? Instead of being average, be the exception. No wait until January 1st to start you weight loss porgram get started today with a 30-Day Trial Membership for only $89 and you could actually lose 5-10 pounds between now and New Year's! Call 724-934-2000 for more information.

Thermometer Jeans Kickoff

Only one day left until the Kickoff of our Thermometer Jeans Challenge. Their are still a couple spots open so you still have time to get registered.

It's $129 for nonmembers and $50 for members. This will give you 6 weeks of access to the facility, a fitness program, unlimited group fitness classes, and one session with a fitness coach each week, along with a nutrition plan. All designed to help you drop 1-2 pants sizes!

We will kick it off tomorrow night November 4th at 6 p.m. with "The Truth About Fat Loss" a presentation to help dispel many of the common myths and misconceptions about fat loss.

See you there!

www.definedfitnesswexford.com

Also, there will not be a 6:15 p.m. Group Class this Thursday due to the presentation be held.

Defined Fitness Tip For Results #3

Fitness Myth #2: Aerobics for Fat Loss

This is the second in a three part series...

You know that you need to exercise to lose weight. So just start walking and then eventually jogging and pretty soon those pounds will just be melting off your body. Right?

Sorry, you can walk and jog all you want, but you will never get the lean toned body that you desire. And sorry aerobics queens, but the time has come to put away your spandex unitards and leg warmers. Aerobics and aerobic type activity (aka: steady-state cardio) didn’t work then and doesn’t work now!

According to a 2006 study published in the International Journal of Obesity, researchers found that men and women who ran the same weekly mileage, regardless of distance, actually gained weight.

In that same journal another study found that the addition of 4 hours of aerobic exercise had no effect on weight loss.

In a 1994 study, done by Tremblay et al, they looked at two groups. Group #1 performed 20 weeks of steady-state cardio, Group #2 performed interval based training for 15 weeks. In 20 weeks Group #1 burned 28,661 calories over twice the number of calories as Group #2, which only burned 13,614 calories. However, Group #2 lost 9 times more body fat in 5 less weeks than Group #1 when corrected for energy cost.

One last study.

In 1999 researchers found that resistance training increased fat loss by 35% over diet and aerobic training. They also found that 3 aerobic sessions of 50 minutes per week for 12 weeks only resulted in one pound more of fat lost than dieting alone.

How can that be that be?

The reason we see this is because the metabolic effect, amount of time your body continues to burn calories after exercise, of aerobic training lasts only 30 minutes to an hour. But, the metabolic effect of resistance training will last up to 48 hours. That’s two days after you last worked out and your body is still burning calories from your workout.

With aerobics you may have burned a lot of calories during your workout, but you do not burn many afterwards. With resistance training you not only burn calories during your workout, but you also continue burning them for the next 48 hours!

Josh

www.definedfitnesswexford.com

Thermometer Jeans Challenge - drop 1-2 pant sizes in 6 weeks!! Call 724-934-2000 today to register! Limited to the first 20 people. $129 to join, only $50 for members. Includes: Fitness program design, 6 fitness coaching sessions (1 each week), unlimited access to all group fitness coaching classes, unlimited access to the facility, and a nutrition program all designed to get you into your jeans.