A Smarter Weight Loss Workout

Weight not coming off fast enough or are you finding you’re plateauing in your fitness level?  Maybe you need to up the anti, take it to the next level of fitness.  At Coffs Coast Health Club we are here to assist you on YOUR journey of fitness & health.  Why not talk to one of our fitness professionals to discuss your needs & goals and let them work out a plan to get you there.
Coffs Coast Health Club is all about “your” fitness & health!
The following article discusses a “smarter weight loss workout” sources through the Sydney Morning Herald.  So enjoy this read and if you’re needing some extra attention just make an appointment and let the staff help you with setting your health goals and achieving them.  Now that sounds like a good plan, don’t you think?
Walking.When the goal is to lose weight and keep it off, the best approach requires more than just a walk in the park.

We know walking is good for us, but have we over rated its power to help us lose weight?

For those looking to shed kilos, going for stroll might not be enough, says Sydney dietitian Susie Burrell.

“There’s a perception that going for a walk is getting good exercise but we’re now so sedentary that walking is just compensating for all the sitting we do in our daily lives,” Burrell says.

“If you want to lose weight on top of this, you need to add some sessions of more intense exercise to improve the ability of cells to burn fat – but this stuff isn’t talked about enough.”

It’s a message that anyone grappling with weight loss needs to hear, especially if trimming down  is   proving frustratingly slow – often a clue there’s an underlying problem with insulin resistance that makes it  genuinely difficult to lose weight.

If you’re not familiar with insulin resistance it’s what can happen when things like overweight, inactivity and too many highly processed carbohydrates eventually   make it harder for insulin to do its job of keeping blood glucose levels healthy. This forces the pancreas to pump out more and more insulin to cope – and that causes two problems: it puts us in the running for Type 2 diabetes and cripples our ability to burn fat.

Burrell, the author of Lose Weight Fast,  says insulin resistance  is now so common that  around one in two of her clients has the problem  despite being  relatively young  – typically’ in their late 30s or early 40s, but sometimes  still in their teens.

To exercise for weight loss – or jolt yourself off a plateau when weight loss stalls – she recommends three sessions of more intense training each week as well as walking daily.

“It’s about quality, not quantity. To burn off 200 calories by walking you’d have to walk, on average, for an hour, but if you work out intensely you’ll burn it off in 20 minutes,” she explains. In her experience these shorter bouts have a number of other advantages – they’re less likely to stoke appetite in the same way as an hour’s walking can and they’re less tedious.

“Most people can handle 20 to 30 minutes of cardio without finding it mind-numbingly boring, “she says.

So what does intensely mean?

“Working for ten to 20 minutes of a 30 minute session at an intensity you couldn’t keep up for an hour unless you were an elite athlete. If you’re new to exercise and you’re overweight, you need to go slowly and build up gradually, but the aim is to increase your heart rate.

“On a walk you can do this by adding in some hills or by alternating sprints and walking between lampposts. At the gym you could set the treadmill to a hill, or alternate walking and hill climbing, or you could increase the resistance on the rowing machine.  Burning 80 to 100 calories per ten minutes on the machines’ calculator is a good level to aim for – most people do 60.

Adding 20 minutes of weight training to your cardio session will make this routine even more effective – especially if you’ve hit a plateau or have insulin resistance.

What about when the weight is lost –do you still need to train?

“When you’ve lost weight you’ll find that your body soon adjusts to operating at this new weight and your metabolism will use up fewer kilojoules to keep your body functioning. You still need to train to keep the weight off though perhaps not as intensely as before,” she says.

“It’s good to keep challenging the body by doing different things.   Rather than doing three runs a week, it’s better to mix things up – do one run, one swim and one session of strength training, for instance. Even if you’re working with a personal trainer, if you’re doing the same routine time after time your body will adjust and you won’t get results.”

And if insulin resistance is hobbling your weight loss efforts, you may need some teamwork from an endocrinologist, a dietitian and an exercise physiologist. Ask your GP about this – if you’re diagnosed with insulin resistance and another condition such as high cholesterol or polycystic ovary syndrome, you may be eligible for Medicare rebates with both a dietitian and exercise physiologist under an Enhanced Primary Care Plan
Lose Weight Fast! is published by Bantam, RRP $27.95.

Read more: http://www.smh.com.au/lifestyle/diet-and-fitness/blogs/chew-on-this/a-smarter-weight-loss-workout-20120206-1r0nk.html#ixzz1qHSfBWCz

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