Advice From The Expert
A Point to Ponder:
Many people are motivated to lose weight just for the sake of being ‘skinny’ or due to other vanity-related concerns. There is absolutely nothing wrong with having such motives for weight loss. However, the vanity-motivated drive is oftentimes problematic because it can result in one taking extreme measures to lose weight that may be unhealthy and even toxic to the body. Furthermore, if your dieting and/or exercise habits are driven by vanity what will keep you motivated to continue these behaviors once your desired weight loss is achieved?
I encourage you to explicitly define a real motivation for losing weight and put it in writing. This is an essential first step for achieving weight loss success in the long-term. When establishing your motivation, focus on the reason(s) you want to lose weight in the first place. Identify your expected benefits and create a ‘big picture’ for yourself. Doing this will help you stay on course throughout your journey and keep you motivated as you experience setbacks along the way.
•Switch up your cardio routine. If you’ve been walking since the beginning of the year it’s time to change the pace. Implement some hill climbing or jogging. Maybe even try new activities like cycling, swimming or even water walking.
•Change your resistance training routine. If you only use machines, try implementing free weights into your workouts. If you use 20 pounds for some exercises then change it up by adding load and going to 25 pounds for fewer repetitions or by reducing to 15 pounds and doing more repetitions.
•Incorporate spontaneous physical activity. This can be as simple as using the stairs or walking during your work break. While a daily exercise bout is great, research shows that it is counterproductive if you sit in a chair for the majority of the day.
Weight Loss Tip:
Resistance training is one of the best ways to burn body fat and lose weight. In addition to increasing lean body mass and overall metabolism, resistance training naturally boosts your levels of human growth hormone, which promotes the metabolism of fat while inhibiting fat storage. Cardio does NOT do this unless it is performed at a VERY high-intensity. Furthermore, in spite of marketing claims to the contrary, there is NO magic food that melts or burns away fat. If you’re not currently engaging in a structured resistance training program, now is the time to start as your human growth hormone levels begin to decrease dramatically at or around the age of 30 (click here to learn everything you need to know about resistance training).
Incorporate juicing into your lifestyle. Not only is juicing an excellent way to sneak vegetables and fruits into your diet, but it is also a great way to curb your appetite. Simply make a habit of drinking at least 16 ounces of fresh juice each day. If you work away from home, make enough juice to fill your thermos and take it to work with you. A mid-morning or mid-afternoon juice pick-me-up is a healthy way to keep your energy level high.
Thanks for taking the time to visit my blog. However, I must warn that I don’t hold back any punches. I call things as I see them. If you're not prepared to hear the truth as I see it, I strongly suggest that you don’t read my blog. But, if you are up for the challenge and want to learn something new, enjoy!
Dr. Nina C. Franklin selected to present research findings at the American College of Sports Medicine's Annual Meeting and World Congress on Exercise is Medicine in Indianapolis, Indiana and the International Massage Therapy Research Conference in Boston, Massachusetts in Spring 2013.
Research findings are related to the effects of massage therapy on vascular health and exercise recovery. Stay tuned for a report on the research study and preliminary results.
Dr. Nina C. Franklin selected to present research findings at the American Heart Association's Scientific Sessions in Los Angeles, California and the American Physiological Society's Intersociety Meeting in Westminster, Colorado.
Research findings suggest that 8 weeks of resistance training protects against impairment of vascular function in previously sedentary overweight/obese women. Impaired vascular function is a precursor to heart disease.
Dr. Nina C. Franklin selected to present research findings at the American Physical Therapy Association's Combined Sessions Meeting in Chicago, Illinois.
Research findings suggest that a single bout of exhaustive resistance exercise impairs vascular function in sedentary lean and obese women. Impaired vascular function is a precursor to heart disease.
You, Your Body and Your Health