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STRENGTH TRAINING AND WEIGHT LOSS

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Do you want to dramatically increase your chances of weight loss success? Of course you do! Who wouldn’t? And while you are at it become stronger to do activities of daily living with more ease then ever? Yep! The answer to this is strength training.

We talk to a lot of people who are either struggling to lose weight or have hit a plateau in their weight loss but are afraid to incorporate strength training into their routine out of fear that it will make them gain weight. This is especially true with women.

Let me give you the run down on why we believe strength training is a MUST if weight loss is your goal. (We actually believe that strength training is a must no matter what your goal is but let’s focus on the goal of weight loss.)

Strength Training Increases Your Metabolism

Your metabolism is the amount of energy you burn throughout the day doing every day things. Getting ready for work, walking up and down stairs, getting up from the couch etc. Basically, it’s the amount of energy you use up outside of planned exercise. Muscle is metabolic tissue, meaning that it requires energy to work. When your muscle contracts, energy is spent. The more muscle you have and the more efficiently it works, the more energy you use up throughout the day. This in turn allows for better weight loss results. And the best way that I am aware of to increase muscle and its efficiency is through regular strength training.

Without Strength Training You May Actually Be Losing Muscle and Decreasing Your Metabolism

This is a big point. If you take the route of just dieting or dieting and doing cardio to get to your weight loss goals you could actually end up in a scenario where you could be doing more harm then good for your body long term. For every pound of weight loss, up to 25% of that could come from muscle loss. If you kept this up it would have the opposite effect on your metabolism then we want. Decreasing your muscle mass would also end up decreasing your metabolism, which then slows down your weight loss results. And what is the best way to combat this 25% muscle loss? Regular strength training of course! Strength training keeps the muscle stimulated and significantly decreases the chances of it getting broken down in the weight loss process. We want our weight loss from fat loss not muscle tissue!

Use Compound Exercises

Strength training itself burns quite a bit of energy, especially when you do it right and focus on using compound movements in your workouts. Compound exercises involve multiple joints. Think squats or push-ups versus a bicep curl or calf raise. These types of exercise recruit several different muscles which in turn burns more energy compared to any single joint exercise. Again, over time, this increase in energy expenditure adds up to better weight loss results.

How Often Should I Strength Train?

The minimum would be two times per week, ideally 3 times per week would be most beneficial. There are many different ways to structure your strength training program but however you do it just make sure that you are setting yourself up for success. If you only realistically have time for 2 sessions a week then plan for that. Don’t use a program that is set up for 5 days a week and then get frustrated with yourself because you were not able to complete all of the workouts. Consistency is the key and you want to set yourself up to stay consistent for the long haul.

Final Thoughts

One last big point is that for strength training to be effective, regardless of your end goal, it must be done with effort. You want to use enough resistance to cause what is called temporary muscle failure, meaning you couldn’t do another repetition while keeping proper form. And please make sure that you are performing the exercises correctly. Proper form is crucial to getting the most out of the exercise and to ensure that you do not get hurt.

If you have read this and you get it, great, now go out and get busy. If you are confused or still unsure of how to incorporate strength training into your routine or how to perform exercises properly, don’t hesitate to ask for help. That’s what we are here for! Schedule a free consultation with us to see how we can help you reach your health and fitness goals!

The Secret to Success in Your Health and Fitness Journey

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Lately I have been having a lot of discussions with members about what it really takes to see success in achieving better health and fitness. Most think it has to do with the program they are on. Although a good program is highly beneficial to getting the most out of your workouts, it’s still not at the top of the list. You could have the best program in the world but if you don’t actually do it, it’s just a useless list of exercises.

What is really going to get you results, especially over the long term is CONSISTENCY.

First, you need to figure out what a realistic amount of time each week you can dedicate to your exercise program. The important part of this is what is “realistic”. You don’t want to set yourself up for failure here. You don’t have to be at the gym 5 days a week to see results. We recommend 3 days a week for most people but you can see results with 2 days a week or even 1 if you are consistent every week with it. Here’s proof.

I have trained a gentleman for over 5 years now who dedicates 1 hour a week to the gym. Outside of that 1 hour a week here he does no other planned exercise, although he does stay active with other activities, his only day of resistance training at the gym is this one hour. Over 5 years he has tripled the number of pushups he could do, lost body fat, decreased his resting heart rate and got rid of his shoulder pain that had been limiting his movements for years. And his secret is one hour a week, every week, no matter what. In five years, he may have only missed a handful of workouts. It’s his consistency that has gotten him the results. And not to mention, he is in his mid 60’s. This is a time when most people are losing strength and instead he is making slow but steady increases in his strength. Sure, if he had done 2 or 3 workouts a week maybe he could have accomplished more over these 5 years, but he was realistic with his time, put it into his weekly schedule, same time, same day, every week that worked for him and now 5 years later he is stronger, more mobile and pain free.

So, the secret is in the consistency you can build into your weekly routine. Don’t get hung up on how many days that is. Just focus on what is realistic for you. Put that time into your schedule and treat it like any other appointment you would not miss. After all, what could be more important then your long-term health and abilities?

Our health and fitness are a lifelong journey, it never ends. Once you achieve your goal you still have to maintain it so figure out what a realistic cadence is for you and then do it! When you have this part figured out we can then start to focus on what the best program options are for you and your goals.

MARIE HOCKLEY

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Marie was always active as a child and competed in synchronized swimming. During her training as a competitive swimmer she began weight lifting at 14 years old.

After competitive synchronized swimming, Marie began cycling and continued working out but that slowly started to change as she entered University and then again as she began teaching and became a Mom. She was now spending 3 hours a day commuting for work and just felt that she didn’t have the time to dedicate to a serious workout program.

Up until a little over a year ago Marie still exercised because she knew it was important, but wasn’t serious or consistent with it.

On her 49th birthday she received a dress as a gift from her sisters and also stepped on the scale that day and vowed to lose 50lbs by her 50th birthday.

One month later she was diagnosed with breast cancer.

“Cancer treatment causes some people to lose weight, and others to gain it. The steroids that you have to take during chemo and the hormone therapy that I’m currently on put me at a high risk for weight gain. This paired with the physical fatigue and pain that you endure during treatments makes it hard to stay active. Being overweight increases the risk of breast cancer reoccurrence. Fat cells make estrogen; extra fat cells mean more estrogen in the body and this can make hormone receptor positive breast cancer like mine develop and grow.”

Exercise and getting strong became a priority. She made the gym part of her routine just like brushing her teeth.

Marie also changed her diet, first cutting out processed foods, sugar, diary and red meat as recommended by her Naturopath and now has recently went to a vegan diet.

Marie says that the gym gave her a feeling of control back while what she was going through left her feeling out of control a lot of times.

On her 50th birthday she had reached her goal. She had the same dress that she received for her 49th birthday from her sisters altered to fit her new physique.

“If you had asked me a year ago if my body could look like this, I would have never guessed it. My body composition is amazing.”

Marie’s biggest goal now is to stay strong.

“I remember when you first had me do push-ups and I did 3 and it was really hard. Now I can do 3 sets of 20.”

Marie’s advice to others is to start wherever you have to. For her while going through treatments that was bands and 3lb weights. She also says to strive for consistency not perfection.

“You can’t always have a perfect workout but just get here. Anything is better than nothing. Excuses are poison.”

Marie also believes that the atmosphere and encouragement from other members at G&M was really important to her progress.

“Nobody ever made me feel uncomfortable and were always encouraging. I would not have been able to have the same results working out on my own at home.”

“Beating cancer is a lifelong commitment for me. I am so grateful that I’ve had the help from Matt at G&M Fitness, my Naturopath, and the support and encouragement from my family and friends.”

Making Exercise Work

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Let’s get clear on something. Getting and staying in good shape and in good health is work. The concept is simple, exercise a few days a week, eat better, move more, but make no mistake it is not easy.

Results are not immediate and that can really test us on our journey to better health and fitness. You can’t do a workout, wake up the next day and look in the mirror and see change. Like anything worth while, you have to stay at it, work at it over a long period of time and then once you achieve your goal, you still have to continue to work at it to maintain your achievement or you risk losing it and wasting all of that time and effort to get there.

To make this exercise thing work for you it has to become part of your lifestyle. The trick is to fit it in to your life but not have it take over your life where it becomes a burden. Here are a couple tips to help you achieve this.

Plan Ahead. If you treat exercise as something that is a nice to do when you have time you will never have time to do it. You have to plan ahead and schedule time for your workouts like any other appointment you have that you wouldn’t miss. Figure out what a realistic schedule is for you to stick to and schedule it. We recommend 3 days a week but if you can only fit in 2, that is ok too. Consistency is the key so whatever amount works for you. Remember that this is a lifestyle, not a quick fix. Working out 2 days a week for the rest of your life is much better for you and will give you much better long-term results then working out everyday for 2 weeks and then quitting because it is too much.

Keep it Short. Don’t Over Commit. This is in regards to your workout time. In and out in an hour or less should be the goal. You can do everything you need to do in that amount of time. You could even get a good workout in in 30 minutes if that is all you have. The point is to not make your workouts take up too much of your day, otherwise it becomes a burden on your schedule and you will skip it.

Whatever your goal is, whether it is weight loss, strength gain, better quality of life, the results don’t happen in a moment, they come over time. The longer you stay at it, the better the results. The members that we have seen have the most success seen it come over years, with some ups and downs along the way, but they were consistently staying at it and still are today. Nobody loses 80lbs in a month, or fixes joint pain from a couple of workouts. It does take time, but if you plan ahead and keep it short, it doesn’t have to take up too much precious time and you will be far better able to enjoy more time actively doing the things you want to, for as long as you want to, because you invested a few hours a week into yourself!  

Modern Medicine and Your Physical Condition

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Today, the methods and machinery that our medical profession has at its disposal to diagnose our health issues are nothing short of incredible. Have a problem? Test, test, test, and voila, here’s your problem. They diagnose, and then shortly thereafter, in you go for surgery to repair, replace, reconstruct, whatever is required. But guess what? Do you know what the single most important thing you can do for yourself to pretty much ensure a successful, effective surgery? Get yourself into shape before the surgery!

I’ve had two hernia repairs done in my lifetime and both were done at one of the best Hernia Hospitals in the world right here in Toronto. Absolutely cutting edge (no pun intended). They knew the importance of being physically fit prior to surgery. If you were not at your optimum body weight according to them, they sent you home and told you to come back when you were. When it came time for your surgery, you were walked into the operating room and you climbed up on the operating table. Although they give you sedatives prior to surgery, you are still awake during the surgery and you are walked back to the gurney after it is over. They wheel you to your bed, let you sleep for four hours and then wake you up. You were expected to walk around as soon as you could. If you wanted to eat, the dining room was in the basement, and there was no elevator, just stairs. Rest was never mentioned. Walk, walk, walk. The more waking you did, the better you felt and the quicker you recovered. I was squatting over 300lbs. only six weeks later….no issues. 

In my 30 plus years in the fitness industry, I’ve seen my share of post surgery clients. Some do very well after surgery and some don’t. Let’s take knee replacement surgery for instance. Many of our members have had their knees replaced. For the most part, they’ve all done very well and recovered also very well. No issues. Why? It’s because they went into surgery with their leg muscles, tendons and ligaments in very good shape. (You’re welcome!) I’ve also encountered several people that I know who have had their knees replaced and have not recovered very well at all. Still in pain, still swelling, still stiff, etc. after six months, one year, and even longer. Why? These people were in terrible physical condition going into surgery. Not members by the way.

People need to understand that a brand new joint is just that, a brand new joint. But the muscles, tendons and ligaments that support that joint are still the originals, they’re still yours, and they need to be able to accept, heal and support that new piece of hardware that’s now in your body. If your musculature is weak and stiff, and your tendons and ligaments are weak, how do you expect your recovery to go? Think about it. The surgeon is there to place the new joint inside of you and re-attach all of the necessary supporting structure. The rest, (the recovery) is up to you, and that should all have started long before your surgery. Do you think all of that physiotherapy is required to get the new joint into shape? No, it’s required to get your leg muscles, tendons and ligaments into shape. The new joint doesn’t need physio, it’s new! Those who go into knee replacement surgery with their legs in very good physical condition are usually walking around a week later with no signs of any issues at all. Success. I personally know of several others that are still limping around six months and even over two years later after surgery. It really is avoidable.

So I just thought I’d write about this because I’ve recently come across another acquaintance that is still walking with a cane nine months after surgery, reluctant to get the other done and now you know why. So if you are in a situation where you find yourself needing a knee replacement or a hip joint replacement, or both, now you know what to do if you know what’s good for you.

Gino

Why are you here?

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A lot of people assume that one joins a health club to lose weight, and arguably so, for the majority, that’s correct, but truth be told, there are many other reasons for people to join a club like ours. And even if they have other reasons for joining, and there are many, weight loss usually results simply because they are more active and using up more calories than they were prior to taking up regular exercise. Regardless, here are some of the different reasons that our actual clients have joined our club and requested our assistance.

“My doctor wants me to go on high blood pressure medication and I’d like to try to avoid having to do that.” ……done.

“My doctor says I’ll be on my high blood pressure medication for the rest of my life. With your help, I’d like to prove him wrong.” ………….done.

“I’d like to try to reduce and control my high cholesterol.” …….done.

“I’d like to increase my bone density. My doctor says it’s too low.” ……..done.

“I’d like to better control my blood sugar levels and possibly reduce or eliminate my diabetes medication.” ………….done.

“I’m having a difficult time getting out of my car. I need to strengthen my legs.” …………done.

“I’d like to eliminate my back pain so I can stop taking this pain medication.” ………..done.

“I just want to get out of my house and shake this depression.” ……………done.

“I need to strengthen my legs for figure skating.” ……….done.

“I need to better my swim time. I’m a tri athlete.” ……….done.

“I want to compete in a body building contest.” …………done (several times).

“I want to be able to go up the two steps at the entrance to the Italian Hall without help so I can go dancing again.” ………..done.

“I want to be able to walk without the help of my walker.” …………….done.

“I want to be able to walk without the help of my cane.” ………………done.

“I want to be able to get up out of this wheelchair that I’ve been in for 35 years and walk on my own.”………….DONE!

So there you have it. This is what we do every day and have been for over 33 years. As you can see, it’s not all about weight loss.

Gino