#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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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!

At Personal Best, we are well aware personal training is an extra expense, and we want to make things affordable for you! We have a variety of training programs and classes that can allow you to spend less but still keep healthy and sane.

From yoga classes, to bootcamps, to Nordic Walking classes to group training sessions, these are all great ways to cut costs, but still have the superb customer service, accountability and expertise you have consistently experienced with Personal Best. For more information on these money saving programs, see the enclosed flyers Group Training Hudson and Hudson Bootcamp or contact us via email at kathy@personalbestpersonaltraining.com

A recent study published in the journal Obesity confirmed this trend. Their study followed 48 adult subjects for one year, asking them to keep a food journal throughout the year. The study demonstrated a 36% increase in calorie intake on Saturdays alone, compounded by a significant decrease in physical activity on Sundays. Imagine the impact of taking in more calories one day, and then exercising less the next!

If you have felt stuck with your weight loss, and feel you have great exercise and eating patterns throughout the week, you may want to explore this problem further. Keep a food journal over the weekend (some of my clients are afraid to do this- and there is a reason why!) to track where you go awry. And, although you do not need to kill yourself with exercise on Sundays, don’t sit on the couch the whole day either. A pleasant walk with family, a game of tennis with friends, swimming at the beach; these are all light activities that still burn calories and can make a difference in your weight loss efforts over time.Denial is not just a river in Egypt. Weight loss takes incredible diligence 90% of the time. An occasional controlled splurge, a day off from hard exercise- these are all smart ways to balance your efforts. But if your weekends are a license to gorge, you need to change this, or your weight loss goals may not be achievable.

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!