The Health and Fitness Truth Blog

In my 20 years of working in the fitness industry, I have never, note never, met anyone who could not lose weight no matter how hard they tried (aside from people with serious metabolic disorders). Unfailingly, clients who could not lose weight were making crucial mistakes that were preventing them from success. Unfortunately, many people are in such denial about their exercise, eating and lifestyle habits , that they convince themselves they are doing everything they can to lose weight. Meanwhile, deep inside (deep inside) they know this is not the truth.  Self-evaluation and truthfulness are essential for progress, but maybe you just need to hear once again what is holding you back. So, here are my top 5 reasons for lack of weight loss, in ascending order of importance.

#5- You have no patience. Someone, somewhere- maybe a fitness magazine, or an ad for a weight loss supplement, or maybe Biggest Loser- convinced you that losing 2-5 pounds a week is doable and expected. NO. This is the farthest thing from the truth. Expect no more than 2 pounds per week of  REAL fat loss, and also expect staggered weeks of no weight loss, then loss. I have seen so many people GIVE UP on weight loss just before the body is ready to give the fat up. Your body does not shed fat easily- have patience. Eating well and exercising daily are their own rewards, doing these things JUST for weight loss rarely is successful. Weight loss will happen if you do the work and maintain consistency.

#4- Your job and life are sedentary. The biggest impact on metabolism and calorie expenditure is from our day to day activities- not exercise. It is epidemic how many people will exercise one hour a day, but then sit, literally sit, for the remaining 13 waking hours. If you are trying to lose weight, become a calorie expending machine throughout the day. Jog to the car, take the stairs, walk an extra loop around the parking lot, fidget, get up and down from your chair. Do not conserve energy- expend it! Then, add vigorous exercise to top it off.

#3- You walk as your primary source of exercise. Unless you are a true beginner or very deconditioned, walking is not a great calorie burning form of exercise. And, to boot, most people walk at too slow a pace, and pay no attention to how hard they are working. The harder you work, the more calories you burn, and the more likely you are to raise your metabolism. Weight loss necessitates HARD exercise, where your heart rate is up, you are sweating and you feel like you are really exerting yourself. If you walk for exercise and do not feel like this, then you need to change things up. Research has shown that high intensity cardio intervals are a much better way to expend calories, are much more time efficient and are safe for most everyone, even beginners. You will need help designing an interval program, so ask a fitness professional how to begin.

#2- You do not lift heavy enough weights while weight training. Big problem here. Women are especially prone to this error. Weight training is one of the two keys to weight loss success (key #1 below). You should be lifting maximally- to failure in some cases- and not just your arms, or the parts you “don’t like”. You must create systemic stress, working the major muscles of the body to create changes in body fat and lean tissue in order to create fat and loss. For example; squats, rows, bench presses, push-ups, dead lifts are all multi-muscle group exercises that crank the metabolism and change bodies. The inner and outer thigh machine will NEVER do that!

And, the number #1 reason you aren’t losing, can’t/won’t lose weight is……………..  You do not pay close enough attention to nutrition. It is amazing to me what people think is “good” nutrition!? Not eating all day, skipping breakfast, eating bagels and lowfat muffins? Or, they go on a ridiculously strict regimen (because they have no patience- see #5) and then crash and burn and over eat for days. Or, you are great all week and then over indulge on weekends thinking you “deserve” it. Healthy nutrition ALWAYS results in achievement of normal weight. But healthy nutrition is not about under eating then over eating, not about labeling foods good and bad, not about gimmicks or supplements. It is about moderation and proper fueling for good health. Smaller portions, frequent meals, reduction in refined sugars, carbohydrates and alcohol, increase in  lean proteins, vegetables and healthy fats, - these are the keys to good nutrition. And, for God’s sake, do a food log! Anyone who is not willing to do a  food log is someone who will NOT lose weight. Period.

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You’ve heard me talk about the importance of incoporating INTENSE exercise into your fitness regimen. I’ve spoken about how high intensity exercise- both weight training and cardio-is safe for most populations( as long as you start at a level appropriate for your fitness and progress up), and you’ve heard me expound on the fat burning, muscle building, time saving qualities of high intensity exercise.  Well, two recent studies sent to me online by Exercise Etc. confirm further what I have been saying.

One study looked at the impact of high intensity interval training on Metabolic Syndrome, often a pre-cursor to diabetes and a major risk for heart disease, that is marked by large amounts of abdominal and visceral fat. After 16 weeks of exercise, the group that performed high intensity interval training (3x/week at 85% of HRR) lowered all factors associated with bodyfat (triglycerides,cholesterol etc) and lost an amazing 4 times more overall bodyfat and 5 times more abdominal fat than the exercise group that performed low intensity training. The low intensity group showed NO significant changes in bodyfat or cardiometabolic risk factors.

In a second study, researchers looked at whether a low weight circuit program would enhance bone density in post menopausal women. This low weight circuit is similar to what many women may perform at “Curves” or another women’s circuit training facility. When compared with women performing high intensity strength training exercises(who showed improvement in bone density), the circuit group showed NO improvement in bone density. In fact, there was a slight downward trend! While this study was quite short in duration, it implies that INTENSE exercise is once again the key for musculoskeletal improvements as well as  metabolic and body fat improvements.

So, next time you are complaining about how hard your exercise regimen is, think twice.  Hard exercise produces results and is very time efficient. Of course, safety of any exercise program should always be adressed, but with the help of a knowledgeable personal trainer, intense exercise can be created for all levels of fitness!

Fall has always been my favorite time of year. To me, it signals a new start, a new season, the end of the lazy days of summer. Cool crisp air, beautiful foliage, fresh pencils, organized notebooks, new school clothes! These are the things I think of when I think of fall!

Summer can be a time of vacations and overindulgences, which are welcome after the long winter, but summer can also be a time of too much sun, too much food and drink and lots of lazing around at the beach.  I feel we are so lucky to have the seasons here in Massachusetts, as each season can end, and a new season can start, giving us opportunities for change and forward movement. Fall is the perfect time to get back to our goals and our regimens as we redefine our self commitment and our schedules.

 I ask all of you to take the time over the next two weeks to put in writing your goals and self-promises for the fall. Your goals could be related to frequency of exercise, or weight loss, or trying something new, or giving up soda! All are valid and inspirational.  Goals should be achievable and realistic, and make sure to create long and short term goals. Be specific! Make sure that your goal sheet also includes HOW you are going to achieve the goals. What actions will you take to be successful? This means putting thought into scheduling and planning- the action stage- which is essential for forward movement.  Merely dreaming of your goals is only the first step! You must write them down and then take specific actions to achieve them. Post your goal sheet where it is visible and use it as a tool for self accountability. You’d be surprised how motivating it is to see your own promises written down in front of you each and every day. They will serve as a reminder of the commitment you have made to your self improvement.

Have a wonderful fall!

I have been working in fitness since 1988, and have spent quite alot of time working specifically with women as either a fitness instructor or a personal training/strength coach. I have many success stories to tell, and won’t bore you with those, because what I really want to discuss are the stories which did not result in success.  What determines who succeeds in their fitness goals and who does not?

 Well, one very clear characteristic of someone who sees a lack of progress and success, is the client who comes to me with the difficult challenges of being both obese and depressed.  Women who come to me ( and some men as well- but this does not seem to be as great a problem with men) who are very obese, and have emotional issues such as depression, rarely are successful at losing weight through personal training alone. I often wondered- is it me? What am I doing wrong?

 Well, recently I have come to the conclusion it is NOT me. In fact, in speaking to other trainers, some of whom are THE BEST in the industry, we all agree, the combination of depression and obesity is rampant and debilitating.  So- what is the answer for the client and the trainer? How do we solve this problem?

I believe that to be successful at weight loss, the client must address the depression/emotional issues first, and a personal trainer is NOT the right person to address emotional trauma or depression. Many clients come to me thinking that if they fix the outside first, the inside will fix itself. BUT, this rarely happens, as the inside is what is prohibiting success and progress! In order to lose weight and get healthy, one must be upbeat, resilient, patient, and never give up. Clients with a history of emotional issues or depression may not have these instrinsic characteristics. They do not YET believe in themselves, and thus, can not invision THEIR success.  A therapist or psychologist is the best equipped person to deal with the pain of depression or past trauma and current emotional issues and, until the client  agrees to see a therapist to deal with the emotional issues, they may never unlock the “key” to their success. 

So- which came first- obesity or depression? Well, it certainly makes sense that if you are very obese, and you can not walk, or exercise or find clothes that fit you and are judged unfairly by others, you will be depressed about it.   But not all of these people are “clinically” depressed. There are some people who were average weight, but because of illness, or injury or lack of education, gained weight over the years and are depressed about it. This is often an easier case for a trainer than a client who always has been depressed or who has had emotional trauma issues, and thus has always been obese BECAUSE they eat for comfort and coping.  Either way- it is essential that these types of clients seek professional therapy when necessary in addition to ”exercise therapy” through a personal trainer.

The final word:

Clients- get therapy for emotional issues that are holding you back from your own success and do not expect a personal trainer and exercise to be a cure all.

Trainers- take a detailed health history specifically noting any psychological issues or history of depression, and refer these clients out to an expert as soon necessary.

When most fitness enthusiasts think of training the abdominal muscles- part of the “core”, they automatically think about crunches, the old standby. However, exercise physiologists and most knowledgeable personal trainers know that crunches are NOT the best, nor safest way, to train the abdominals.

First and foremost- a reminder- abdominal exercises DO NOT burn the fat over the abdominal area. ANY infomercial or product that claims to do so is lying. You can not spot reduce any body part- abs or otherwise. To lose fat over the torso/waist area, you must eat well and expend more calories in activity than you take in for nutrition. The End.  A “six pack”, unachievable for 90% of us, is ONLY due to leanness. It is merely the visual pattern of the muscle fibers and tendons that lie over your abdomen, and ALL of us have a six pack…somewhere.

TRUE abdominal strength- not just leanness- is best built by “core” exercises that require the abdominals to hold the spine rigid and still. Exercises such as planks, side planks, physio ball walk and roll outs, push ups, etc. are, by far, the BEST exercises to do this.

Furthermore, crunches are problematic because they work the spine  in flexion- or rounding- and this is the worst position for the spine. We all spend way too much time with our spine in flexed positions- think of slouching at your desk or on the couch- so why would we want to continue to work our muscles in this fashion? It is even worse for those of you with back problems.

So- skip the crunches, add the planks, and eat well. You’ll look great and have a healthy back too!