Consider these tips for healthier living
Q: The weight I lose always comes back and I want to avoid regaining it this time. Are there any “extras” I can implement to ensure success?
A: When working toward a healthy lifestyle, it’s helpful to be aware of simple ways to maximize our efforts. Some tips:
Include both strength training and cardio when working out. Cardiovascular exercise is an excellent way to improve heart health and burn calories, but does little to increase muscle tissue. Strength training may not burn as many calories minute to minute as cardio, but nothing beats it for muscle building, in turn boosting your metabolism 24/7.
If you use cardio machines, don’t rely on the calorie readout for accuracy. Many factors affect the number of actual calories burned, including ratio of fat to muscle, total body weight, age, gender, and current state of health.
The amount of time spent exercising is important, but it’s how hard you are working during those minutes that makes all the difference. Rate your exertion level: Low intensity — Easy to breathe and easy to carry on a conversation. Low intensity is unlikely to produce significant benefits but is a good starting point for those unaccustomed to activity. Moderate effort — You feel somewhat taxed and moderately winded. At this level, the body has something to adapt to, giving it a chance to experience great benefits. With vigorous intensity you will be breathing heavily and sweating. This level is not advised for beginners, rather it can be a goal to aspire to as you get stronger.
Far too many people reward their exercise efforts with a calorie-laden smoothie or other post-workout treat, assuming that at the very least they’ve broken even as far as calories in and out. Unless you are working out at a consistently moderate to high intensity level for more than an hour, you likely don’t need more than about a 250-calorie nutrient-dense snack to ward off hunger pangs and keep blood sugar levels in check.
Some exercisers assume that since they’ve gone for their walk or hit the gym, they can be less active the rest of the day without impact on weight. Instead of falling into this trap, move more throughout the day, adding bits of activity where you can. If your body learns to expect movement, it will remind you. How? Exercisers feel great with activity, and experience fatigue and increased moodiness without it.
Don’t mistake weight loss for fat loss. The scale displays total body weight, but cannot determine how many of those pounds are fluid, muscle or fat weight. Better ways to gauge your progress: Are you exercising regularly and at the right intensity? Are you eating a nutritious diet every day? Has your waistline measurement decreased? Regardless of what the scale says, if you find that these things only matter some of the time, reevaluate priorities and come up with a plan that allows you to succeed.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ ohtrainer.com.