Weight Loss Flow Chart

  • WHAT TO DO IF YOUR NOT LOSING WEIGHT EVEN AFTER

MODIFYING YOUR DIET AND EXERCISE!

 

During my nearly thirty years in the fitness industry I have seen many changes. One of the biggest changes I’ve noticed is the difficulty in many individuals ability to lose weight. Fitness professionals, doctors, dietitians, and researchers have all subscribed to the eat less and move more theory of weight loss. While usually the first place to start on a weight loss journey, this model has become less effective.

 

While I do believe this theory has a place (most individuals will still lose weight by reducing calories and increasing activity) there are often other factors at play. A paradigm shift is needed in our battle with obesity, especially for those who have cut calories and increased activity.

 

Unfortunately for those who haven’t found success cutting calories – it’s not always an easy solution. There are multiple factors that could be making it difficult to shed pounds. These factors are not always easy to determine, however after reading this article they should become clearer.

 

This article serves as a comprehensive checklist for things to try if the scale isn’t budging. One might consider starting with ideas closer to the top and working down the list. In addition this guide is meant to be a summary.  Many of the topics have links that provide additional information. These links will provide greater insight into the topic. Let’s begin:

 

1. Reducing Calories – The first stop on a weight loss journey. Individuals need to take an honest look at the number of calories consumed (people underestimate their calories from 10 – 50%). There are dozens of apps today that can provide you with an estimate of the calories needed for you to lose weight (examples include Weight Watchers and Myfitnesspal). For most individuals following these guidelines is enough to see the scale move in the right direction. If not – read on.

 

2. Increasing Exercise/Right Kind of Exercise – Everyone knows that exercise should be a part of weight loss program, however not everyone knows the proper type. Many individuals believe cardio is the only form of exercise that is necessary to lose weight. While cardio can be helpful, ideally one should also incorporate strength training, high intensity interval training (HIIT), and/or a program that combines them all. Engaging in cardio helps burn calories, strength training builds muscle which speeds up the metabolism 24/7, and HIIT burns calories, speeds up the metabolism after exercise, and changes your hormonal environment for the better.

 

3. Breakdown of Calories – For years people have said that it doesn’t matter where the calories come from it’s only the total that matters – not true (especially for those who struggle with weight). We know that a higher protein/lower carbohydrate/moderate fat diets are more effective for maximizing fat loss, especially for sedentary individuals. This exact breakdown of macronutrients is up for debate, but general recommendations are roughly equal amounts of proteins, carbohydrates, and fats vs. the old school recommendations of approximately 60-65% carbs, 12-15% proteins, and 20-30% fat.

 

4. Medical Conditions/Hormonal Issues – This is one of the most common pitfalls when it comes to weight loss, especially as we age. Low T, hypothyroidism, Polycystic Ovary Syndrome (PCOS), and Insulin Resistance/Syndrome X are issues that can make weight loss difficult if not impossible. Talking with your primary care physician or endocrinologist can help you determine if this is the case. Please be aware that there is controversy over acceptable hormone ranges and some doctors are more aggressive in offering solutions when weight loss is the goal. For more information on hormonal issues and how to test for them properly check out Dr. Mark Hyman’s video at https://www.youtube.com/watch?v=DBZwqKXGYJ8

 

5. Probiotics/Gut Health – Poor gut health can lead to a host of problems including weight gain. Individuals with compromised gut bacteria/health should consider addressing this symptom. Most experts recommend taking a probiotic, eating whole foods vs processed, consuming healthy fats (especially fish oils), and reducing inflammatory foods. For a detailed four minute video on gut health check out the following link: https://www.youtube.com/watch?v=vTAUaPs8Zp4

 

6. Medications – When it comes to weight loss certain medications can make it extremely difficult. Make sure to check your medicine cabinet to see if this might be the case. Some common medications that can hinder weight loss include: beta blockers, birth control pills, some anxiety medications, those that treat epilepsy, prescriptions that treat inflammatory conditions, and diabetes. For a thorough article on medications and weight loss check out the following link: http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=23531

 

7. Food Supply – There’s a reason that individuals are having more difficulty losing weight today than thirty years ago. Arguably the biggest reason is the food supply. Today our cattle is inundated with antibiotics and hormones, our fruits and vegetables are laden with pesticides, and many of our foods have been genetically modified (GMO). Many studies show that consuming antibiotics, hormones, pesticides, and GMOs can increase body fat. Going organic and cutting back on GMOs can be helpful on the weight loss journey.  For a more detailed discussion on this subject please check out my blog at http://freedom4lifefitness.com/exercising-moreeating-less-still-not-losing-weight/

 

8. Inflammation/Inflammatory Foods – Inflammation can wreak havoc on the body and cause a multitude of problems including weight gain. While a fairly complex subject many experts agree that certain foods are inflammatory. According to J.J. Virgin author of the Virgin Diet – gluten, dairy, soy, eggs, corn, peanuts, sugar, and artificial sweeteners can cause inflammation and weight gain. Eliminating all these foods (especially gluten, dairy, and sugar) might help reduce weight. Virgin recommends eliminating these foods from your diet for 21 days and measuring improvements. After the 21 days certain foods are introduced back into the diet and to see if these were the foods creating inflammation. To understand better about the weight gain inflammation connection check out the following blog: http://blog.myfitnesspal.com/the-weight-gain-inflammation-connection/

 

9. High Fructose Corn Syrup/Sugar Intake – There’s a saying in the fitness industry “Sugar makes you Fat.” While the lower the better – the American Heart Association recommends no more than 24 grams of added sugar per day for women and 36 or less for men. A regular coke has 33 grams of sugar (actually high fructose corn syrup – which some studies show is worse than table sugar).  By law labels are required to list sugars on the package so for many foods it is easy to monitor. Some of the most common culprits of sugar include sodas, fruit juices, candy, and energy bars. 

 

10. Vitamin & Mineral Deficiency – Being deficient in vitamins and minerals can lead to a slowed metabolism, increased cravings, and lack of energy. According to Rick Tague, M.D. individuals with the lowest amount of vitamins and minerals gain the most weight. In order to combat deficiencies he recommends eating 7-10 servings of fruits and vegetables, consuming a multivitamin, taking omega 3s, and a calcium magnesium blend. While getting our foods through fruits and vegetables is ideal, there are supplement companies that manufacture protein/vitamin mineral blends that use whole foods. For those who find it nearly impossible to eat that way “Vega all in one” and “Green Vibrance” are products that can help ensure adequate intake of fruits and vegetables in addition to an array of vitamins minerals, etc.

 

11. Fiber – Eating plenty of fiber can help stabilize blood sugar, make you feel fuller, and slightly block the absorption of extra calories. The daily recommendations are 25 grams for a 2,000 calorie diet, however many experts recommend more. Foods high in fiber include whole grains, beans, fruits, and vegetables. For a list of 16 high fiber foods check out the following link: https://greatist.com/health/surprising-high-fiber-foods

 

12. Water – Drinking water helps boost metabolism, cleanse your body of waste, and acts as an appetite suppressant. If your weight loss is slower than anticipated, consider upping your water intake. The Institute of Medicine recommends that the average woman consume 11 cups of water whereas men need 15. To see how water can negatively affect your body including weight loss check out this infographic: http://blog.naturessunshine.com/en/dehydration-infographic/

 

13. Food Sensitivities/Food Allergies – Authors from a study in Europe that looked at children found that obese kids had threefold higher levels of C reactive protein (CRP) and a 2 and a half times higher level of IgG antibodies to food. The researchers believe that elevated CRP and IgG levels result in general inflammation in the body and play a role in obesity.  In order to determine food allergies there are tests that can be performed (e.g. Alcat test or Alletess). For those choosing not to perform a test eliminating the seven most inflammatory foods mentioned earlier is another option. Typically eliminating some of the most common food allergies for three weeks can sometimes determine inflammation from certain foods. For a detailed video on food allergies check out the following video: https://youtu.be/wWJdnKmJKrc

 

14. Eating Processed Foods vs. Whole Foods – Some studies have shown calories from processed foods will lead to about 50 percent less calories being burnt after the meal vs. whole foods. This means diets that feature a high proportion of processed foods can make weight loss more difficult. Similarly, it has been recently suggested by research that artificial sweeteners modify the microbiome in our gut. And even though these sweeteners contain zero calories, these changes in the gut are responsible for both high blood sugar and weight gain.” Source: http://www.huffingtonpost.com/anne-ricci/weight-loss-mistakes_b_7634472.html

 

15. Removing Toxins – Environmental toxins can cause weight gain and lead to diabetes. In order to remove toxins regular bowel movements, urination, movement, and perspiration are needed. If you’re not exercising, sweating, and having regular bowel movements you might be building up toxins in the body. Besides regular exercise consuming a high fiber diet, using an infrared sauna, and foam rolling/massage/fascia blasting can help detox the body (some individuals have found success using the fascia blaster while in an infrared sauna). For a detailed video on the Fascia Blaster check out https://www.youtube.com/watch?list=PLolFaiWmqWmJ1RudlB3TAHLcYIumET4v3&v=ybloWqe82Ck

 

16. Chronic Stress – When you live in a state of anxiety, stress, or fear there is an increase in the stress hormone cortisol. Increased cortisol levels can lead to weight gain, especially in the waist. We know that stress can alter our metabolism and some researchers say that stress can put on as much as eleven pounds a year. For more information on this subject check out this TV interview with a doctor who discusses stress, weight gain, and foods that can help fight stress. https://www.youtube.com/watch?v=NH0xgJoeKZQ

 

17. Lack of Sleep – Sleep deprivation can cause you to eat more overall, put you at risk of overeating in the evening, and increase intake of foods high in dietary fat.  Being sleep deprived can cause individuals to seek out energy and often it is in the form of extra calories. Individuals who are sleep deprived are estimated to consume an extra 250 – 500 calories daily. For more information on how lack of sleep effects weight check out the following study: https://news.uchicago.edu/article/2010/10/03/sleep-loss-limits-fat-loss-study-finds

 

18. High Sodium Diets – It is well known that eating a high sodium diet causes an increase in water weight and bloating. Constant exposure to a high sodium lifestyle can make weight loss a challenge. Packaged foods, canned items, and processed meats are typically high in salt. In addition some suggest that high sodium intake causes weight gain regardless of calories (http://www.mirror.co.uk/news/uk-news/much-salt-makes-you-fat-6366145). The RDA recommends less than 2300 mg a day or less however the average American consumes 3400. Also check labels as with sugar – manufacturers are required to list sodium on the label.

 

Hopefully this blog gave you some insight into possible culprits hindering weight loss. Because whole articles could be written on each subject, I would encourage you to dig deeper if any of these resonate with you. You hold the power to your success and know yourself better than anyone! Much success!

 

Glen Carrigan is co-owner and operator of Freedom 4 Life Fitness with his wife Yvette. Glen & Yvette are dedicated and experienced personal trainers providing residents of Leawood, Overland Park KS, and greater Kansas City with an outstanding fitness experience.

WHY WE LOSE FITNESS AS WE AGE???

We all realize that fitness tends to decline with age, however we rarely ask the question – Why we lose fitness as we age??? Having a better understanding of what happens physiologically can help us delay and possibly reverse any fitness decline that happens with age.

When it comes to losses in fitness we will look at two main categories – cardiovascular endurance and muscular strength.

When it comes to strength there are several reasons this declines with age. Some of the most common include: sarcopenia (loss of muscle with age), decrease in certain hormones (specifically testosterone and growth hormone), a decrease ability to synthesize protein, and a reduction in calories/protein which leads to a loss in muscle mass. While these changes may seem inevitable there are several things that can be done to help prevent/delay these from occurring:

  • Engage in Strength Training – Performing strength training especially with moderate to heavy resistance will combat potential loss of muscle. Utilizing moderately heavy weights will help prevent the loss of fast twitch muscle fibers that occur at an alarming rate in seniors. Fast twitch muscle fibers are responsible for power and quickness.
  • Hormone Replacement Therapy – There are many doctors who specialize in treating low testosterone and/or growth hormone. Bringing these hormones up to levels found earlier in life can help maintain or increase strength, energy, and muscle mass. In addition most experts agree that is the doses fall within acceptable limits the chances of negative side effects is low.
  • Consume Adequate Calories and Especially Protein – Since the body doesn’t synthesize protein (amino acids) as well – it is important to consume enough protein to meet your needs. If you are highly active your protein requirements will be higher – but even if you’re a couch potato don’t skimp on the protein. While the dietary recommendation is .36 grams per pound of body weight – many studies have shown that this is not enough to increase muscle mass, especially if your highly active.
  • Consider Supplements – While there are numerous supplements that appear to be helpful in muscle development – a recent study of fish oil done by Gordon Smith and colleagues from Washington University School of Medicine in St. Louis showed that fish oil slowed muscle loss that typically occurs with age.

In addition to muscle strength our body also loses cardiovascular endurance. So why is it that our kids are zipping by us during a run? Why do we see a 5-10% decrease in VO2 max as we age? Some of the reasons include a loss of elasticity in major blood vessels, maximum heart rate decreases with age, the respiratory system decreases forced lung capacity, and the blood undergoes a loss of hemoglobin (oxygen carrying protein), hematocrit (proportion of red blood cells to plasma) as well as red cell mass.

So are we doomed to losing our cardiovascular endurance? While we will ultimately see a decline in our cardiovascular endurance there are several things we can do to delay the reduction:

  • Don’t take an extended layoff – While we can get away with taking extended layoffs from training in our youth – it doesn’t appear we can do this as we age. It appears that we reach somewhat of a point of no return around the late 60s that seems reversing any losses much more difficult.
  • Supplementation – Certain supplements like beet root and citrulline have been shown to boost nitric oxide levels which help dilate blood vessels and help with blood flow.
  • Incorporate various types of training – Perform low to moderate, moderate to high, and high intensity training cardiovascular training. Mixing up your training styles will stimulate all components of your cardiovascular systems – not just one. Going for a fast walk/slow jog as well as doing high intensity interval training will ensure maximizing the cardiovascular benefit.

Glen Carrigan is co-owner and operator of Freedom 4 Life Fitness with his wife Yvette. Glen & Yvette are dedicated and experienced personal trainers providing residents of Leawood, Overland Park KS, and greater Kansas City with an outstanding fitness experience.

DNA FITNESS TESTING

Recently companies have started to look beyond traditional DNA testing and how to apply this science to enhance fitness. It works similarly to traditional DNA testing as an individual will swab the inside of their checks to get a sample. This sample is then sent off to be analzyed. The company analyzing the sample will look at individuals health risk factors (e.g. cancer) as well as what diet and exercise program is ideal. In regards to exercise here are some of the most common areas that are analyzed:

  • Ability to recover from workouts
  • Muscle fiber type
  • Steady state vs. HIIT training
  • Testosterone production
  • Ideal speed of muscle contractions
  • Soft tissue injury risk

Once armed with these results a fitness professional can more accurately design a program that is ideal for you and your specific genetic make up.  Knowing these factors could significantly help with program design and yield greater/faster results.

So are the tests reliable? While it is a relatively new field it does appear to hold promise, make sense, and many individuals have sworn by it’s effectiveness.

In addition to DNA fitness testing there are tests that can look at nutrition and what foods are ideal for you and your specific body type.  When doing this test a swab of the inside of the cheek is also necessary. Some of the information the nutrition DNA test looks is as follows:

  • Salt sensitivity
  • Carbohydrate metabolism (more or less carbs for you)
  • Fatty acid metabolism
  • Folate metabolism
  • Anti oxidant requirements
  • Lactose intolerance risk

Once you have this information and more exact nutrition regimine can be followed. Having this information can be vital for maximizing health, decreasing risk of disease, and making weight loss easier. There are several companies online that provide these services.

BOTTOM LINE

While the idea of being able to use your DNA to individualize your exercise and diet routine is interesting, the jury is still out on it’s effectiveness. Many experts feel it holds the potential to be helpful but aren’t willing to give it a 100% endorsement.  While the jury is still out on it’s complete reliability – it does appear an effective tool that can be used in conjuction with your lifestyle and interests. For those who are serious about their health and fitness and/or those who have been discouraged with their results it could be the missing piece to the puzzle.

Glen Carrigan is co-owner and operator of Freedom 4 Life Fitness with his wife Yvette. Glen & Yvette are dedicated and experienced personal trainers providing residents of Leawood, Overland Park KS, and greater Kansas City with an outstanding fitness experience

WHAT TO LOOK FOR WHEN CHOOSING SUPPLEMENTS

As a personal trainer I am often asked what supplements are effective for losing weight or building muscle? While there are a some supplements that can be effective at helping with these goals, today were going to focus on what to look for when choosing supplements. Choosing supplements can be quite confusing and hopefully this blog will help provide some clarity when choosing supplements.

First it’s very important to know the proper doses of particular ingredients. For example you often will find research to back up the benefits of a particular ingredient (e.g. beta alanine), however companies will put in much less than what the studies have shown to be an effective dose. Companies often do this to save money on production costs.
Similar to the problems associated with not having enough of an active ingredient is proprietary blends. Proprietary blends list multiple ingredients but fail to disclose the exact quantities. Companies would lead you to believe their proprietary blend is a magic formula that allows their product to deliver great results – the truth is proprietary blends allow the company to put in whatever dose they want, often falling well short of the amount needed for maximum benefit.
Proprietary blends are useful when it comes to marketing because a company can say it contains effective ingredients without having to disclose the exact quantity. While certain supplements with proprietary blends might be effective, knowing exactly what is in product takes out the guesswork. I rarely if ever will purchase proprietary blend.
Now that we know the amount of active ingredients is important – how do we find objective research that talks about how much of a particular ingredient we need? Unfortunately many websites that praise certain supplements are also ones that have “click here to buy now” links on their page -how’s that for objective? One website that compiles objective research from an unbiased point of view is Examine.com. While it doesn’t provide all the answers it is a good place to start and can end up saving you a significant amount of time.
Even when you have the objective research finding supplements that contain enough of the right ingredients can be challenging. If your having difficulty finding the right supplements there are websites that offer products containing individual ingredients. Purchasing individual ingredients in bulk can be helpful in getting the right amount.
In addition to individual supplements it is wise to choose supplement companies that use high quality products. Some signs to look for are for companies that produce the supplements themselves and don’t use a third party manufacturer. Other things to look for include companies who produces their products in a G.M.P. (good manufacturing practices) facility certified by the FDA and one that also does in house testing.
In review:
1. Know the quantity of the active ingredients
2. Be leery of proprietary blends
3. Check out what the independent research says
4. Buy individual supplements if having difficulty finding the right amount.
5. Choose high quality supplements
If you have any questions about choosing supplements please e-mail me at glen@freedom4lifefitness.com
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5 Outside The Box Principles Seniors Should Do When Exercising

If you do a search for most exercise program for seniors – you’ll notice many cookie cutter answers. For example – talk to your doctor before starting an exercise program or start slowly and build up gradually. While these are important tips – many of us are already aware of these. The focus of this article is to address effective techniques for seniors (even though most if not all apply to every age) to help prevent injury, improve performance, and help with the aging process. Here goes:

  1. Incorporate foam rolling/triggerpoint into your exercise program. Foam rolling/triggerpoint is like self massage and can help with mobility, range of motion/flexibility, and recovery from an exercise session. In addition it can help loosen up tight muscles and make them better prepared for the task at hand.
  2. Include a dynamic warm up as part of the program. For years individuals have been doing only static stretching (holding the stretch for 30 seconds). While static stretching has a role – dynamic warm ups will help better prepare the muscles for work – especially if the movements include dynamic exercises (more explosive movements and/or quick changes in direction).
  3. Mimic movement patterns in the gym. For example if you are a competitive tennis player and want to prevent injuries/improve performance you should be performing similar movement patterns while training. While you don’t have to do the exact movement pattern – your exercises should be close. For example a tennis player uses a rotational movement from a variety of angles (i.e. serve, backhand, forehand) – utilizing a medicine ball and performing side throws and/or wood chops in a controlled training environment will help prepare the body for tennis, lower the likelihood of injury and increase performance.
  4. Wear compression garments. Over the last several years compression garments have become more popular. Tune into many endurance races and/or professional sporting events and you’ll most likely see some compression garments. They are typically made with high levels of lycra/spandex material and are most commonly worn as shorts or socks (realize that for compression garments to be of maximum benefit they have to be made of slightly thicker material and higher levels of lycra/spandex than often found off the rack). Many studies show they can slightly decrease the chance of injuries, improve performance, and help with recovery.
  5. Talk to your doctor about supplements. While there are no magic bullets – studies show certain supplements can be helpful in the aging process. For example fish oil, vitamin D, Co Q10, Antioxidants (like vitamin C), and B vitamins have been shown to be helpful, especially for seniors. Talk with you doctor before consuming individual supplements to make sure they are appropriate for you.

Following these outside the box tips can help prevent injury, improve performance, and help the aging process. For questions, please e-mail us at info@freedom4lifefitness.com.