Wednesday, August 11, 2021

Weight Loss Myth #2

 Weight Loss Myth #2 Is: Move More

In my last blog post, I cited the Einstein Rule: "Solutions must always be as simple as possible, but not simpler."

Here are the top three weight loss myths:

1. Eat Less.

2. Move More.

3. No Pain No Gain.

They violate the Einstein rule because they over-simplify the process of weight loss.

In this post I'll address the recommendation to, "Move more."

What gets measured gets managed, and once it was discovered that the calorie, which is simply how much heat it takes to raise the temperature of water one degree Farenheit, could be correlated with the quantity of the energy we consume and expend, the calorie became the king of measurements for weight loss.

The Calories in Calories out method of reducing weight relies on this simple measurement of energy: eat less, move more, lose weight.

Simple right? Too simple.

The risk of eating less is that it can stimulate appetite, and lead to overeating.

The risk of moving more is that it can cause excessive fatigue, discomfort, and reluctance to move at all.

In other words, C.I.C.O. can backfire.

So what do we do instead?

Last week I shared the remedy for myth #1, "Don't eat less. Eat Better."

The remedy for myth #2 is, "Don't move more. Move Better."

I have taught literally thousands of fitness sessions, and the physical improvement that result from focusing on the quality of you movement, resting when that quality drops, and then continuing when you can proceed with excellent form, works wonders.

I learned to rest from Gilda Marx.

 

The best compliment I ever got for my training method was when a client shared that she had never followed an exercise program for a year without getting injured before. 

The simple, (but not too simple) concept of putting form before duration can be applied to any kind of exercise you want to perform.

Here is a link to a study that covers the kind of training I'm doing right now:

http://www.diabetesincontrol.com/effects-of-resistance-training-on-insulin-sensitivity/

 The nine exercises I am using are:

1. Push up

2. Suitcase Squat

3. Dumb-bell Rows

4. Romanian Deadlift

5. Overhead Press

6. T-Bend

7. Bicep Curl

8. Calf Raises while holding Dumb-bells

9. Tricep Extensions. 

I do a bodyweight warmup first, then the resistance training, followed by my dance step practice, and flexibilty routine.

Over the past six weeks, I have lost 5 pounds, reduced my body-fat percentage, and best of all, doubled the amount of full body pushups I can do with excellent form from 3 to 6.

Not bad for a 57 year old woman, and I look forwad to building more strength, balance, and flexibility over the next six weeks.

The most important tip I want you to take away from this post is the idea that you will get excellent results by putting quality first when it comes to moving for fitness and weight loss. 

Until next time, be well, train wisely, and eat for yourself. 

Catherine

E-mail me with questions or ideas for future blog posts: catherine@cardiofreedom.com

 

 



 



No comments:

Post a Comment

Comments? Questions? Leave one here.