Question: I just started exercising…why am I gaining weight?
Answer: If your weight going up and you are regularly exercising, don’t panic! It doesn’t necessarily mean you’re doing anything wrong, nor does it mean you’re going in the wrong direction. There can be some obvious and not-so-obvious reasons you’re gaining weight.
If it is a new program, you may be gaining muscle, which is denser than fat, but it takes up less space…if you gain muscle, your scale weight may go up even as you’re slimming down. Rather than just using a scale to measure your progress, you can get your body fat tested, find a pair of pants that don’t fit and use them as a ruler or take pictures (which are worth a thousand words)
If you’ve measured yourself in different ways and realized you are gaining fat, let’s look at some possibilities.
1. Eating too many calories. It may seem obvious, but eating more calories than you burn causes weight gain. What some people don’t realize is that, after they start exercising, they may start eating more without being aware of it. Most people think they’re eating a healthy, low-calorie diet but, unless you’re keeping a detailed food journal, you just don’t know how many calories you’re really eating. Most people are surprised when they start keeping a journal and adding up the calories–it almost always turns out to be more than they thought. Before you quit exercising, take a week to keep a food journal. Add up your calories to get a sense of exactly what you’re eating…if it’s too much, you can start to make some changes in your diet to reduce your calories. And try to avoid the mindset that says you can eat whatever you want since you’re doing all this great exercise…to lose weight, you still need to monitor your calories.
2. Not eating enough calories. It may seem counterintuitive, but eating too little can actually stall your efforts to lose fat. If there is a severe restriction in calories, the body may counteract this reduction by slowing down its metabolism. Be sure you’re eating enough calories to sustain your body if you’ve increased your activity.
3. Not giving your body time to respond. Just because you start exercising doesn’t always mean your body will respond to that immediately. I some instances the body needs to recalibrate itself. Increased activity and new eating habits (taking in more or less calories) require the body to make adjustments. Give yourself several weeks or months for your body to respond to what you’re doing.
4. Rule out any medical conditions. While thyroid problems are rare, they can definitely make weight loss difficult. There can also be medications you’re taking that could affect your body’s ability to lose weight. If you feel your food intake is reasonable and you’ve given your body enough time to see results and haven’t seen any (or are seeing unexplainable weight gain) see your doctor to rule any other causes.
5. You’re gaining muscle faster than you’re losing fat. If it seems that you’re getting bigger after you’ve started a weight training routine, it may be because you aren’t losing body fat as fast as you’re building muscle, which is a problem some people experience when they start exercising. Genetics could also be playing a role here…some people put on muscle more easily than others. If that’s the case for you, don’t stop training! Instead, you might simply adjust your program to make sure you’re getting enough cardio exercise to promote weight loss and focus your strength training workouts on muscular endurance by keeping the reps between 12-16.
Whatever the cause of your weight gain, don’t give up on exercise. It’s not only your ticket to weight loss, it’s also important for your health.
Playing your best golf requires more than an expensive driver and a fancy country club shirt. It requires muscular strength, power, endurance, stability, mobility and flexibility. Long practice sessions and hitting hundreds of golf balls will not improve these components (except maybe endurance for you couch potatoes). In fact, they usually result in physical injuries from overuse and a great deal of frustration.
It is a fact that a stronger and more flexible body plays better golf. Most fitness workouts can be beneficial to some degree, but there are golf-specific strength exercises that enable you to improve your balance and power through your golf swing, resulting in longer, and hopefully straighter drives.
The benefits of golf-specific fitness training have been well documented. Golfers have significantly increased their driving distance, lowered their handicaps, and reduced injuries. Below are a few exercises that you can do at home to give you more horse power, however, you will still need to learn how to drive the ball straight.
Lying Superman & These powerful exercises will greatly improve your core and back
Body Bridges: strength so you will be steadier and play more holes with less fatigue.
One arm rows: This allows you to strengthen your entire back and shoulder blade area through a full range of motion, which will result in better control through your swing.
Abdominal crunches: By strengthening your core (or trunk) your will be able to control your spine and play longer with no pain in the back.
Single leg exercises: Besides strengthening the legs, which is where the power in your swing is originating, working one leg at a time will help improve your balance and coordination.
Functional flexibility: Flexibility is the range of motion around a specific joint. If you have decreased range of motion in any joint, especially the shoulders, hips or low back, your swing may not be mechanically sound or efficient.
Squats on Bosu: Forces you to stabilize your entire body while your legs are doing the work.
You can search the internet for information on any of the above exercises. Remember to always warm up the body with light cardio before any strength training program.
You must never stop learning and trying to become more successful!!
So here are 7 tips to help you do that:
1. Stop blaming your circumstances.
I guarantee there are other people with similar
or worse circumstances doing really, really well.
Follow their lead.
2. Stop blaming other people.
As soon as you take responsibility for your success
you’re ahead of 95% of society.
3. Be persistent.
Real success doesn’t come easily. If you stick with
something and work your plan you’ll get where
you want to be.
4. Do what you should be doing.
Your actions are either moving you closer to or
further from your goals – be aware of how you’re
spending your time.
5. Invest in others.
Spend time every day trying to add value to your
clients, campers, colleagues, friends and associates’
lives. It will come back to you 100 fold.
6. Work on ‘you’ every day.
Seminars, books, audios, masterminds, coaching – you
can always improve.
7. Focus on solutions – not problems.
No whining, griping or complaining. Once you’ve
Identified an obstacle devote all your energy on
So take a few minutes and digest these 7 tips. If you live
them, everything else will become much, much easier.
Dedicated to your success –
It is Day 1. I am soooo ready to reach my goals in 2010. For me, there are so many that I truly have my work cut out for me. So if you have any suggestions…please let me know!
So, Let’s get rockin!!
Step 1: Schedule It!! For me, one of my goals is to get in great shape. So I just scheduled the same time everyday and plan to meet a group to workout with. I am meeting my “support team” tomorrow and we are actually going to take measurements and take before pictures. This is actually step 2.
Step 2: Make it public. Figure out my support system. Don’t go it alone. It is a fact that people reach their goals more often when they publicize them and ask their friends to hold them accountable. I know of 3 sisters in three different states that do a conference everyday during their workouts. They haven’t missed a workout in 4 years. And they actually post their workouts online.
Step 3: Organize your tools! Make sure you have everything you need; and when it comes to getting in great shape, the MOST IMPORTANT PART OF THE PUZZLE IS WHAT YOU EAT. Because I know I am busy, I will never be able to sit and eat every 3 hours as WE ALL SHOULD, so I ordered meal replacement bars and shakes. I also bought a great cooler so I can make everything the night before. I also ordered a great multiple vitamin so I know I am not wasting my workouts.
I will elaborate on the eating part for you.
You just cannot eat whatever!!!! You must understand what your body needs and when to eat it.
You must understand post-workout nutrition and feed your body a carbohydrate AND protein formula for rapid replenishment of muscle glycogen immediately after exercise.
You must also understand that not eating doesn’t make you thin…. It makes you suck!! Sorry for the language, but I deal with people everyday who stop eating when they feel fat and all that happens is you become miserable and pack on fat so much easier when you finally eat again.
A few tips which may help you:
1) Plan a weekly menu and eat the same thing every day. If you like variety, exchange a meal with only good stuff. I eat kasha Go Lean everyday for breakfast. If I feel crazy, I will have egg whites and whole grain toast.
2) Have your supplements auto-shipped. I use ProGrade Nutrition and they send me my supplements on the 1st of the month. This way I always have them and save tons of money because they offer great deals when you set up auto-ship. If you want to use ProGrade, make sure you follow this link http://khaag.getprograde.com
3) Take a day off. Every Sunday I eat whatever I want and as much of it as I like. 1 day a week won’t change a thing and will actually make you stick to your new eating plan.
That’s all for now. I love you all. Happy and healthy 2010. And as always, let me know if there is anything at all I can do for you.
Have an Awesome day,
Make the “Announcement”
Here’s perhaps the easiest way to avoid going back for seconds.
My good friend Vince DelMonte hooked me this tip as while back, and as simple as it is, it works unbelievably well. In fact, I actually did this at the dinner table the other night when out with friends, and it was easily the most comfortable social situation I’ve ever been in while sticking to my diet and moving forward to my goals.
When you arrive at a party or sit down to the table, let people know what you’ve committed to.
Something as simple as “Hey, just want to let everyone know, I’m on a mission to drop some pounds. This food looks amazing, and I plan to enjoy a full plate, but if you see me back in the buffet line, kick my butt into gear.”
People respect that and they’ll back you up.
From then on out, you never have to worry about people who “don’t know” your goals constantly offering you food, and beyond that, it’s a huge source of accountability for you.
I can guarantee that when you put this simple strategy into practice, you won’t even think of going in for seconds. It’s extremely easy to resist once you give people “expectations” for you to live up to.
Enjoy the holiday
Girls Guide to Muscles
Muscles are a girl’s best friend. Not only do they raise your metabolism and help you burn more calories, they also keep you living strong. They give you those sexy curves and they look beautiful. Well-sculpted shoulders and lean, tight legs carry clothes better and allow you to power through everyday activities with strength and stamina.
A good resistsnace training workout provides you with muscle-sculpting, fat-blasting, and body-shrinking powers. You do not have to be a world-class athlete, just willing to work hard and be ready to accept the lean, tight, and strong but not bulky, feel great body you always wanted.
Here are a few things to keep in mind.
- Do your best and forget the rest. All you have to do is lift as much weight as you can, and that’s it. You’re not in competition with anyone else. Don’t worry if you can only lift 5 pounds while the person next to you is moving 15. You will get stronger with every rep, and before you know it, you’ll be able to lift heavier than you ever have before. And don’t be surprised if you find that you can do a few pull-ups after a few weeks.
- Eat enough. A common mistake many active women make is under eating. It’s important to fill your body with enough healthy fuel to power through your workouts and help your muscles recover afterward. If you don’t eat enough, your metabolism will slow down and your body will burn muscle for energy. Follow a good nutrition plan and take your supplements. They’re designed to help you get the best results.
- Don’t be a slave to the scale. When you start lifting weights, your body will go through a lot of metabolic changes. At first, your muscles may retain water as they react to the shock of the workouts and the recovery afterward. You may notice your weight going up for a short time before your muscles shed the excess water. As you continue with the program, you’ll be building muscle and shedding fat, but the scale might not move downward as much as you want it to. Don’t let that deter you. A pound of muscle is denser than a pound of fat, so your body may shrink even if your weight doesn’t change that much. Keep in mind that muscle is a metabolism booster, so the more you have the more calories and fat you’ll burn all day long.
- You’re not going to get bulky. Because women don’t have enough testosterone to build massive amounts of muscle, it’s nearly impossible for them to bulk up by lifting heavy weights. When women complain about feeling bulky, it’s usually because they’re new to a fitness program and their muscles are retaining water. If this happens to you, don’t give up. Stick with your meal plan and workouts, and soon the extra bulk will go away.
- You’re going to love the way you feel. OK, maybe not when you’re sore from working out, but as you get stronger and leaner, you’re going to love how easy everyday tasks become, like lifting heavy objects, walking up and down stairs, or picking up children. And I can pretty much guarantee that you’ll find yourself admiring your shoulders in the mirror or poking yourself in the belly to feel your tight abs.
Keep Living Great