Did you know?

DID YOU KNOW?

1. In order to lose 1 pound a week you need to create a 500 calorie deficit a day, 3500 calories a week.

2. In order to lose 1 pound a week you need to burn 3500 calories more a week than CONSUMED. EAT LESS, BURN MORE!

3. A scale can only tell you how much you weigh, not where the weight comes from.

4. Weight gain or weight loss come from three areas of your body: water, fat, and muscle.

5. Half of your body's weight is made up of water and short term fluctuations in weight have more to do with increases and decreases in water retention than in muscle or fat.

6. Water retention in your body most commonly comes from eating high sodium foods, your monthly cycles, and glycogen storage. Glycogen is commonly referred to as animal starch, which is the short term energy storage in animal cells.

7.During the day your body holds up to 1 pound of glycogen which holds onto 3 times its weight in water. As you deplete your glycogen levels with normal daily activity your weight will decrease as less water is STORED IN YOUR MUSCLES. Thus your glycogen levels will increase when you eat. (Cathe Blog)

*******8. Your muscles will temporarily store more glycogen when you start a new exercise program and this will attract more water to your muscles. This is one reason why your muscles swell. "After your body adapts to the new program your body will stop storing excess glycogen and the water retention will decrease." (Cathe Blog) However, if you are inconsistent with your resistance training your body may never fully adapt, therefor your muscles may be storing water more often, hence the number fluctuation on the scale.

9. In order to see results with your exercise program each part of the Fitness Equation need to be adhere to.
*** GOAL SETTING, CONSISTENCY, NUTRITION, EXERCISE, REST AND RECOVERY

10. Weight loss and maintence is greatly dependent on your Metabolism, "the chemical reactions in the body's cells that convert the fuel from food into the energy needed to do everything from moving to thinking to growing." (Kid's Healthy, Nemours) The slower your metabolism is the less calories your body burns. Therefor the faster your metabolism is the more calories your body burns.

11. In order to increase your metabolism you need to increase the body's efficiency to burn calories. INCREASING LEAN MUSCLE MASS THROUGH STRENGTH TRAINING will enable your body to burn more fat!
Though this seems easy, the efficiency of the body's metabolism is also dependent on:
AGE, SEX, GENETICS, MEDICAL CONDITIONS, BODY FAT COMPOSITION, NUTRITION, FITNESS LEVEL, ETC.

12. With a PERFECT DIET AND PERFECTLY CONSISTENT EXERCISE PROGRAM, the average person can gain 2lbs of muscle a month. Since we are not perfect and our nutrition and consistency greatly varies, muscle gain ( AND POSSIBLE "BULK") is dependent on many factors including:
a. The Fitness Equation - Goals, Consistency, Nutrition, Exercise, Rest and Recovery
b. Genetics
c. Hormones
d. Particular exercise and training program
e. Weight loads and volume
and many more........

13. "Muscle bulk," a common fear in most of my female clients, is heavily dependent on:
a. High levels of testerone - Woman do not have nearly as much testosterone as men, therefor unless specifically training for muscle gain, it's unlikely that your muscles will become bulky.
b. Genetics - Each body make up is different and one will only know how a body will respond to a program after the program is followed for at least 6 weeks. This is why it is important to not only be consistent with an exercise program but to also do effective progress tracking.
c. Weight load and volume - Lifting heavy will promote strength not size. Developing hypertropy, muscle size, is based on a strategic training equation. Performing exercises within the range of 12-15 reps with moderate loads will result in muscle endurance, strength, and tone rather than significant muscle size.

14. YOU MAY NOT BE SEEING DESIRED RESULTS BECAUSE:
a. You are not exercising enough
b. You are not sleeping enough
c. You are too stressed out
d. You are eating too much
e. You are not consistent with your exercise and nutrition
f. You blow it on the weekends
g. YOU HAVEN'T GIVEN YOUR PROGRAM ENOUGH TIME OR BEEN CONSISTENT ENOUGH IN ORDER TO SEE RESULTS
h. You have a medical condition, you have just given birth, you are pre or post menopausal, etc.
i. You have hit a plateu.

16. On average, body change will occur with four to five 45-60 minute moderate to high intensity workouts, combining both cardiovascular and resistance training. **Most people do not work out with the necessary intensity and duration in order to produce results.**

17. The average 145 pound female burns: per 60 minutes at moderate/high intensity
a. stationary bike - 460 calories
b. swimming - 540 calories
c. ***walking at 4 mph - 435 calories
d. ***running at 5 mph - 526 calories
e. ***running at 7 mph - 720 calories
f. ***strength training - 395 calories
g. ***stair climber - 592 calories

18. Once again, individul results vary and are dependent on:
Goals, Consistency, Nutrition, Exercise, Rest and Recovery
**Body change happens from the inside out, changes that you many not be able to see with a scale, a tape measure, or a mirror. Realistically, it will take at least 6 weeks, 24-30 days of consistent exercise, to begin seeing desired results.

18. YOU HAVE TO WORK HARD TO CHANGE THE SHAPE OF YOUR BODY. MAKING FITNESS A LIFESTYLE IS A LIFELONG PROCESS. THERE IS NO END TO HEALTHY HABITS WHEN IT COMES TO MAINTAINING WEIGHT.

Trainer's note:
As an athlete, a trainer, and an individual who too desires to trim and tone her body, I do know how frustrating it can be to not see desired results from an exercise program, epecially when you feel that you are working hard and eating well. Body change is a strategic process, dependent upon various elements. An exercise program has to be consistently followed and adhere to, may require change and adaptation, needs to be monitored and tracked, and will take time to produce results. When I am not seeing results I ask myself these questions:
1. Are my goals realistic?
2. Am I CONSISTENT with my cardiovascular and resistance training and am I working out adequately and sufficiently?
3. Am I burning more calories than consumed? Does my nutrition support my exercise program?
4. Am I providing my body with adequate rest and recovery?

Please let me know if you have any questions or would like to discuss your goals and our program together. I am always here for you. My ears are wide open. I desire and need to hear from you.

See you in the gym.......