Fit for a Lifetime
Have you seen the Weight Watcher’s commercial where a woman embraces a sleeveless dress and proudly hails a cab after reaching her goal weight? She is elated that there’s no jiggle when she claps and is thus promoting the Weight Watcher’s path to weight loss. The irony of weight loss is that you can still have jiggle arms and be a gym’s distance away from ever donning a swimsuit, if the great exchange hasn’t taken place. What is it you ask? It’s the exchange of fat for muscle. Not that you can trade one for the other, but you can lose fat and gain muscle with a few simple steps.
Muscle is made up of biologically active tissue and thus requires more fuel to maintain than fat. It takes approximately 30-70 calories a day to maintain one pound of muscle, whereas it only takes 1-2 calories a day to maintain one pound of fat. Is it coincidental that as we age we tend to take on marshmallow-like attributes?
Between the age of 20 and 60 years of age, the average person loses 1/2 of their muscle mass and doubles their fat mass.
To effectively lose fat and gain muscle, you must address three areas: resistance training, cardiovascular exercise and diet.
If you want a rock solid body then you will have to get familiar with the weight room. Using free weights to work the major muscle groups of your body will give you the best results. Here are some guidelines from The American College of Sports Medicine:
For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training. For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets. The recommendation for training frequency is 2-3 d x wk for novice and intermediate training and 4-5 d x wk for advanced training.
Resistance training may include exercises such as squats, lunges, dead lifts, bench press, rowing, etc. If the weight room is full of mystery to you then it might be worth it to hire a personal trainer until you feel you can navigate the territory on your own! It is also important to have someone show you the correct form for weight-bearing exercises so that every rep counts and injuries are avoided.
Anything that gets your heart pumping and lungs burning is usually an effective fat-melting exercise. If you enjoy running then run, if you prefer dancing then Zumba the night away, whatever you can commit to is the exercise for you! The goal is to alternate between cardio and muscle-building exercise routines during the week.
When you are focused on increasing lean muscle tissue, then protein is a must. Incorporating protein in your diet is not mimicking Rocky Balboa and drinking raw eggs but simply eating more lean meats like chicken and fish. This will help your body to build and repair muscle tissue. Besides protein you must also include some healthy carbohydrates in order to have energy to sustain your workouts. Of course this doesn’t mean carbs of the processed variety, but carbs such as fruits, vegetables, whole grains, and beans.
How fast are you aging?
Lakeview Family Wellness is your #1 Eastside and Seattle Wellness Center. We are a naturopathic medical clinic located at the very northern tip of Lake Washington between Seattle and Bothell in the city of Kenmore. At Lake View Family Wellness, we specialize in integrative medicine for the whole person. We emphasize people and not diseases while offering practical, real solutions to conditions and concerns such as: Diet, fitness, preventive care, women’s health, men’s health, cancer, chronic pain, common colds, autoimmune disease, and genetics.
Naturopathic medicine provides alternative, natural solutions for the most stubborn conditions. The doctors at Lake View Family Wellness utilize individualized nutrition strategies, pharmaceutical grade supplementation, intravenous (IV) therapy and a host of lifestyle modifying tools to make sure you reach your health goals. Creating opportunity for your body to overcome disease and surge in health is our number one priority. We hope to encourage and enable you to reach untold heights in your health journey. We look forward to serving you here at Lake View Family Wellness!
Call us today to schedule an appointment with one of our doctors at 425-219-4325 (HEAL)
Dr. Jeff Thomas, ND
Dr. James Pendleton, ND
Dr. Carrie Miller, ND
Dr. John Catanzaro, ND