Part 1 of 3 on the deleterious effects of too much sitting
Are you struggling to lose that extra flab and all those nasty calories that seem to be glued to your waistline? Do you ever wonder why, despite your hard training and dieting, you still have those annoying love handles? Then maybe you should try to implement the NEAT way to fat loss…
I’ve written several articles for The BrinkZone on weight training, fat loss, fitness modeling, bodybuilding programs, and various of motivational articles. The articles were meant to inspire and motivate both men and women to embrace the fitness lifestyle, and maintain the healthiest, leanest, strongest body possible no matter what age or excuse. And speaking of (good) excuses, stay-at-home, post-partum, and working moms are among one segment of the population that can benefit the most from simple, basic knowledge of weight training and fat loss advice that can help get them lean, strong, and healthy.
That’s why I’ve produced a book and DVD that addresses the many challenges that moms of all strides face when trying to achieve fat loss, and can help inspire you to lose that baby weight for good. It’s a great program that’s simple and effective. Perhaps you’re a new mom or maybe a mommy of two or more, and you’re ready to drop a few pounds, and get back in your pre-pregnancy clothes. Or maybe you just want to get in the best shape of your life. This program is for you.
As we get older, get busy with families and work, go to one too many office parties, happy hours, and cupcake shops, we often don’t notice the slow creeping on of pounds. Or maybe we do. Or maybe you wake up one day and can’t get the jeans to fit or the shirt over your bellybutton. Short of buying an entire wardrobe, you’re faced with a dilemma.
Understandably, the last thing most of us want to do is go on a diet or reduce calories. The very thought of doing so sends some of us into a tailspin, feasting “last supper” style, or running to the donut store before we begin a weight loss diet “tomorrow.” The good news is that you can make gradual, small changes and lose weight effortlessly. The same way you allowed small changes in your diet that added the pounds on gradually (the extra wine at happy hour, the chocolate kisses at the front desk, the cupcake at the birthday party, the desert you could have split, the caramel machiatto, etc), is the same way you can effortlessly lose weight by making small changes.
Having worked in the fitness industry for over 10 years now, what I’ve learned from watching the trends is that one particular trend or “guru” will claim that their way is the only way to get fit or achieve your fitness goals. Even if that means you MUST supplement with some plant extract or completely eliminate grains and any thing that looks like a carb from your diet, the ONLY way to achieve fitness superstardom is by following a straight, linear path.
Not every workout requires pumped-up muscles and gut busting weights. Stick with a lifetime approach to fitness.
I love fitness, but it’s not a religion. You aren’t always going to walk the straight and narrow, and nor do you have to. It’s perfectly fine to do a mix of low intensity and high-intensity cardiovascular work, for instance. Not every single workout requires interval training, high-intensity interval training, tabatas, and the like. If your body wants to crank out some moderate steady state cardiovascular activity without dripping buckets of sweat, you’re still doing a whole lot better than if you had done absolutely nothing.
Along the same lines, not every workout in the weight room needs to translate into the requisite day-after (or two days-after) muscle soreness. Bodybuilders popularized workout splits that might have them in the gym 6 days a week, but beginner trainees can see results with as little as 2 to 3 times per week full body workouts.
It’s interesting to note; the single most important factor to not just getting the weight off, but keeping it off, is between our ears. That is, how people approach the issue, psychologically speaking, is an essential component of success. And yet, 8 zillion weight loss books and programs out there, and at best, this aspect of weight loss gets lip service only.
Many diet programs out there don’t address the psychological aspect of why people fail to be successful with long-term weight loss. However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long-term weight loss, and probably the most underappreciated component.
As promised, the follow-up article to personal my eating disorder story will cover the science behind anorexia nervosa and bulimia nervosa. Now, I know that getting into technical terms may seem overwhelming. Below I’ve tried to simplify this as much as possible for you, and I’ve highlighted the most important things you should know, how it affects you, and why it matters.
Before we dive in, though, a few terms….
SO YOU’RE A MOM. Maybe you’re a new one, or one with a toddler, or one or two (or more!) children around. Your life is busy. I know, I get it. And as a trainer, a mom, and a trainer TO moms, I’ve heard more than my fair share of excuses (some good, and some bad) of why some mommies just can’t take the time or make the effort to hit the weights, get to the gym, work out in the home, and exercise. Here’s what I’ve heard, and here’s how to fix it.
1. I have no time. BUSTED: Set your alarm clock earlier, cut out pointless behaviors (watching TV, surfing the internet), work out when baby naps, involve baby in your daily walks, take a mommy and me stroller class (or something similar), make exercise a priority, budget your time better, leave the dishes in the sink, or hire a housekeeper to free up some time. Seriously, if you can’t take 3 or 4 hours out of every week to dedicate to fitness and wellness, that’s saying something about how you value your own health.
Just did this workout With Kelly Anne DeCollibus. It was a fun workout (not for her!) and she looks great doing it. She’s a real trooper in the gym and has the ‘never say die’ attitude, and I know some guys who would not survive this workout at the pace and loads used. This workout was clearly in the “no pink dumbbells zone” and women should pay close attention there. Put down the tiny dumbells, get away from the endless low intensity aerobics, and you’ll see big improvements in your body and spend less time in the gym.
I do this exact program when the mood hits, and yes, use higher loads, but it floors me every time. This gal never fails to impress me with her strength and willingness to give it her all what ever gets thrown at her, which is a quality I demand of people when I work with them.
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