Fad diets really don't work. They target the masses and ignore the laws of individuality. Some tell you to forget the carbohydrates...but we need carbohydrates. Some say forget the fat... yet we need fat. Others insist on just being concerned about calories. Truth of the matter is that we need all three vital nutrients. The key is understanding how to balance it all and understanding the differences of the varying types of fat and carbohydrates and knowing the proper ratios for your specific needs. Resistance and weight training programs in conjunction with good nutrition DO work!

Most of the conventional diets out there today emphasize weight loss, which often result in the loss of lean muscle mass, which is something we do not want to lose. After all, it is muscle we are trying to build so that the calories burn more rapidly and the fat goes away more quickly! The key to more permanent healthy living and getting our bodies nice and tight is to understand the difference between weight loss versus fat loss. We want to lose BODY FAT. Our body is very efficient at storing fat and it can adapt quite nicely to starvation. Therefore, not eating a lot is not going to burn the fat we so desperately seek to lose. You are doing yourself a great disservice by not eating because you are going to end up slowing down your metabolism and putting it into a hibernation-type mode.

Once again, most diets starve the muscle and limit its growth by consuming too few calories or depleting the body from essential nutrients such as complex carbohydrates (good carbs) or unsaturated fats (good fat). If you follow this method, you end up losing more lean muscle mass than pounds of fat (what we want to lose!). The typical dieter on one of the many recent diets will typically be told to decrease in their caloric intake. You will probably lose weight (primarily lean muscle, again), and will likely encounter spikes in blood sugar which will demonstrate itself through highs and lows in energy levels. You may also experience sleepiness, light-headedness, sluggishness, headaches and increased sugar cravings. Remember this-- our body is efficient at taking in the bad stuff- it loves it and craves it--that's why it tempts you so often- but you must resist!

Your body requires a balance of protein, carbohydrates and fat. Did you know that there are 9 calories in 1 gram of fat; 4 calories in 1 gram of protein; and 4 calories in 1 gram of carbohydrate; and there are 3,500 calories in 1 pound! So, it really doesn’t take much to put that weight on. But taking it off…. now that’s where it gets hard. That really puts things into perspective!

When you eat properly and have a proper balance of proteins, carbs and fats, your body will react differently. Having 5-6 meals throughout the day (3 main and 2-3 smaller snacks) you will even out your metabolism so that it works more efficiently and you will experience more energy throughout the day, a fuller feeling and you will notice the fat loss as well as lean muscle mass increase. This, of course, assumes that your nutrition program is being complemented by a sound fitness-training regimen. Greater muscle mass yields a faster fat loss return!

         MORE LEAN MUSCLE
     
                         
 
        FASTER CALORIE BURN



                   INCREASED FAT LOSS  


A GOOD EXERCISE PROGRAM CAN HELP:

  • Improve overall health
  • Improve coordination and balance
  • Improve circulation
  • Improve digestion
  • Detoxify your system
  • Tone and lose fat
  • Rehabilitate old and new injuries
  • “Change your body… Change your life!”™

Did you know that exercising 5-6 days a week can drastically reduce the risk of developing some of the leading causes of poor health, illness and even eventually death. A good exercise program can help prevent:

  • Obesity

  • Back problems

  • Depression and anxiety

  • Diabetes

  • High blood pressure/heart disease (cardiovascular)

  • Cancers

Obesity
Obesity in and of itself, can lead to further complications of an individuals physical and mental health. As discussed earlier in this site, emphasis needs to be placed on maximizing fat loss and minimizing lean tissue loss. It is important to set realistic goals with realistic rates of loss and healthy diet composition instead of falling into the Yo-Yo effect of losing/gaining weight as is evidenced from the majority of people who follow the fad diets.  When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

Back Problems
Increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.

Osteoporosis
Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

Psychological Effects
Regular physical activity can improve your mood and the way you feel about yourself. Research shows that exercise can help reduce depression and anxiety and help manage stress.

Diabetes
 Physical fitness and exercise can aid in preventing the onset of non-insulin dependent diabetes mellitus as well as aid in the regulation of blood glucose for those already suffering from diabetes. According to The American Diabetes Association, "exercise promotes the entry of glucose into the cells, helping the body to use its food supply more efficiently and to lower blood sugar levels". Exercise can be an effective way to prevent the onset of diabetes and exercise can also be helpful for those who already have diabetes. Exercise also helps in preventing obesity, which often leads to diabetes.

High Blood Pressure
Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure.

Cardiovascular disease
It's the leading cause of death in the U.S. According to the American Heart Association, the leading cause of heart disease is physical inactivity. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing the heart's working capacity.

Recent evidence shows that regular, moderate exercise can prevent some forms of cancer. Exercise is associated with a decrease in the risks of breast tumors, colon cancer and other cancers.

As you can see, the benefits of an on-going fitness program will greatly improve your quality of life and is the best form of preventative medicine a doctor can order!

Are you ready to get started?                         

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