End of Week Review 3/2/2017
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End of Week Review 3/2/2017

Most weight loss seekers fizzle out by now. As I talked with several clients, they often cited that a diet didn't work. Truthfully, between you and me, the diet wasn't the problem. People would pay out several hundred dollars on weight loss packages that included nutrition counseling, personal training, and a gym membership bundled together. After putting down some hard-earned cash, they walk away because it's not what they expected. It's WORK. Long-term weight loss with a maintenance plan is work. There are scores of quick weight loss schemes they could sink their money into instead, but those are temporary while some are dangerous. Making a lasting lifestyle change takes work which begins with how you think about weight loss and body image. There are no shortcuts what is truly worthwhile.

So, how are you doing with your weight loss goals? For those of you who are still going strong, Go,YOU! But, if you are like most people, you've faltered. Take heart! Making changes is tough. Before you decide to try something else, re-examine your goals and why you fell off track. Here are some of the reasons this happens:

  1. Your goals may not have been reasonable, doable, and measurable. 
  2. You were expecting weight loss alone without looking at the reasons behind the weight problem.
  3. You are discouraged because results didn't happen fast.
  4. Something happened causing your inability to stay consistent.

Healthy lifestyle change requires consistent, patience with a huge dose of steady work to hot only arrive and your destination, but to stay there. Keep on, keeping on!
image by Jennifer Burke from Unsplash.

Arthritis Walk

Looking for an excuse to get exercise outdoors? How about help a cause? You can do both! The Arthritis Foundation invites you to Walk for a Cure. For more information and look for locations in your area, visit Walk to Cure Arthritis Foundation.

In case you missed them:


Exhaustion vs. Failure: What's the Difference?

I heard a Christian radio DJ giving tips on how to lose weight. Granted, she works out and has lost weight, but she said a couple of things that made me cringe. One is this: Working muscles to failure will create a greater calorie burn.Exercise programs for weight loss work on the principle of progressive, consistent overload for your body to burn fat. Strength training  blended with moderate to high intensity cardio is considered part of that program.

Some thoughts in the exercise community believe you should work until muscle failure, in other words your muscles seriously can't handle any more. They shake, quiver, and make it difficult to walk out of the gym. You've depleted the glycogen in your muscles while the muscle fibers have begun to send signals to the brain that they cannot do one more rep. You've essentially built up quite a bit of lactate in your muscles. There are more micro-tears in your muscles than the average exerciser in the gym. That's why your body whines!

The other camp believes you muscles should be exhausted, not depleted, of energy. You have depleted your glycogen stores in the muscles, as well, but the lactate build up is not quite as high. Your muscles have micro-tears, but not quite as much as with muscle failure. You will definitely be sore, but you can walk out of the gym.

Essentially, working to failure can be hazardous. Some groups consider failure and exhaustion as the same thing. My personal training manual considers exhaustion the same as muscle failure. For this purpose, I am setting them apart.. Working through general adaptation by reaching an exhausted, but not thoroughly depleted, will help you make better gains toward your weight loss and strength building goals. Hitting the failure mark, aka GAS stage, you risk injury, Overtraining Syndrome, and muscle damage coupled with a build up of toxins in your blood. Safe workouts ensure you will reach your goals safely. Your health is worth being able to walk out of the gym!

 Resource: The Fitness Professional"s Manual copyright 2014 by NETA.

Hey, we always love to hear from you! What is your favorite workout music? How are you doing meeting your goals? Praises or prayer requests? Feel free to email us at totallyfit63@gmail.com. May God bless you!

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