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The Diet FItness Diva Newsletter Archives

Entries in worik outs (2)

Thursday
Apr142011

I have seen people in the gym wearing shoes that look like feet so you feel like you are working out barefoot. Does this really make a difference?

Working out in bare feet can improve a person’s balance. There are a number of classes that actually encourage working out in bare feet. Examples of these classes are Yoga, Pilates, some CORE classes and some dance type classes like Zumba.

There are 20 muscles in the feet, and when we workout in bare feet or in shoes that mimic bare feet, we challenge those muscles to balance and support us throughout our workout. Now let’s separate commercial hype from actual facts. If you are someone who is just starting out with a workout plan, you need to wear clothes and shoes that make you feel comfortable. The important thing is to get familiar with your routine and make consistency a priority. Once you have the big picture of fitness down and understand what works for you, then start to make little adjustments to fine tune your workout, like with your shoes. What is highly important is to maintain good form no matter what shoes you wear. If buying special shoes will inspire you to work out or if they feel better to you then get them. Remember that shoes or any other clothing accessory only add a minor enhancement to a person’s overall workout. Good form is what you want to achieve and what you want your shoes to support.

Saturday
Dec112010

Hi, I'm 36 years old and I am overweight. I've been taking Adipex, for 4 months. Adipex is a medication that’s an appetite suppressant. I also workout 5 to 7 days a week at the local gym. I usually workout on an elliptical for 60 minutes and I drink a lot of water. I was losing weight. I started resistance training and I haven't lost any weight since. Can someone please offer some suggestions?

I am so glad you are working out and taking charge of your weight issues! I sympathize with the difficulty of losing weight and using an appetite suppressant but I recommend you re-evaluate that need. I personally am concerned by the intake of an appetite suppressant because this is more of a crutch and does not teach you to adjust your food intake. Adipex also has a large list of side effects, so whether you go off the medication or continue with it, please consult your doctor on this medication. It’s pretty likely your doctor will encourage you to go off of Adipex. I recommend that you make that a high priority – break your dependence on this drug.

It is also possible that you need more recovery. You need at least one “easy” day or one “no workout” day. You should not work out 7 days a week – your body needs recovery.

In the process of losing weight, you will encounter periods of stagnation where nothing changes. We often call these “plateaus.”  The way to get off the plateau is to change your routine. One way to do that would be to switch to a different cardio routine such as cycling or running on the treadmill.  Another way is to incorporate sprints at a fast pace for one to two minutes and then resume a steady state speed.  It is very important when you do cardio that you sweat and have to work for breath, otherwise you are not working with enough intensity. Resistance training is great! You will benefit in many ways from it. Resistance training builds up muscles and typically burns fat (as opposed to sugar) as fuel.  As you develop more lean muscle mass, you will burn more calories at rest so don’t stop the resistance training!  Remember, muscle is dense and takes up less volume in your body than fat. Rather than monitor just the scale for your weight, monitor how your clothes fit. Adding muscle mass to your body will slow down your weight loss in absolute numbers but not in volume. Resistance training will actually reduce your overall volume (measurements) even though your weight may not change. I specifically know of one person that did abs and core work, along with cardio, for six months and lost 3 inches from their waist but gained 4 pounds!  Please consider investing in the services of a personal trainer to help you reach your goal and maintain your new lifestyle change.