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Weight Loss: Three Things You Need to Know

Joseph Coupal - Tuesday, May 15, 2018

FieldHouse, Sudbury, MACardio work, strength training and counting calories and macronutrients (protein, carbs and fat) are the three big components of weight loss. You should be doing all three, but each of these is not created equally when you’re trying to lose weight.

Here’s how you should rank these three elements to achieve your weight loss goals:

1. COUNTING CALORIES AND MACROS

Logging your food is one of the most important components of weight loss. Figure out what a safe calorie deficit is for you, follow these guidelines consistently and the weight should come off. Make sure to readjust your daily goals as you lose weight.

Diets or any eating that is non-nutritious is not recommended, but the idea of eating less by being aware — by counting your calories — means it’s unlikely you’ll overeat.

Technically, you don’t have to exercise to lose weight. But, this approach isn’t optimal for overall health. Counting your calories and macros is vital for weight loss, but it takes more than that to be strong and healthy. Keep in mind, we are organisms that are dependent upon work — or, in other words, exercise.

2.  BUILDING STRENGTH

Strength training is the best form of exercise you can do, no matter your age or whether you are trying to lose weight. While not everyone loves the weight room, the return on investment — denser bones, stronger ligaments and tendons, better posture and, most importantly, more muscle to burn calorie — is incredible.

Your strength has a direct effect on how you interact with your environment. The stronger you are, the easier daily tasks become, such as climbing the stairs, carrying a full laundry basket and raking leaves. Strength train for the future: Preserving muscle for your 50s and beyond will help delay the need for assistance with everyday activities. Did you know that many people who have to check in to assisted living homes do so because they are unable to get off the toilet, open a door or dress themselves? Muscle is what keeps us moving, and it needs to be fed a steady diet of weight training. An optimal, efficient way to strength train: complete compound exercises like squats, shoulder presses and deadlifts two to three days a week.

3. CRANKING OUT CARDIO

Cardiovascular exercise is often thought of by the mainstream media and even some doctors as the best way to lose weight. It’s not. That’s not to say that it isn’t important, it’s just not at the top of the list.

Being balanced is a better idea, so do some sort of conditioning work, whether it’s running on a treadmill, riding a spin bike or pushing a sled. Twice-weekly sessions of 10–20 minutes of lung-scorching, high-intensity interval training is a great goal. You can do these types of workouts at the end of your strength-training sessions or on the days in between.

Another option is to do low-intensity, steady-state cardio. It’s the perfect place to start if you are new to the exercise game or in the early stages of losing weight. Walking or using a recumbent bike are also acceptable for such workouts. Try doing this two times per week.

Remember: The best place to start when trying to lose pounds is counting calories. Make sure your daily caloric allowance is a safe deficit. Even if you don’t count your daily macros, your body does. Adding strength training will help you maintain your muscle mass for today and for the future. And, since no one likes to feel winded walking up a flight of stairs, round out your program with cardio conditioning work. Good health comes at a cost: time, energy, money, sacrifice and hard work. Keep in mind that the cost is even greater if you don’t commit.

For more weight loss tips, contact the FieldHouse in Sudbury.

myfitnesspal.com

Weight Loss, What Personal Trainers Want You to Know

Joseph Coupal - Thursday, May 10, 2018

FieldHouse, Sudbury, MA Weight loss is one of the most common fitness goals personal trainers deal with. The reality, however, is that not every person who seeks to lose weight ends up reaching their goal. Often times, that’s because people striving for weight loss don’t go into it with the right mindset or information about what really works when it comes to shedding fat and building muscle.

Here’s what trainers want you to know about dropping pounds, plus what successful weight loss looks like from their perspective.

RESULTS TAKE TIME, AND IT’S BETTER THAT WAY

You probably already know it can take a while to see the benefits of working out and eating healthy, but knowing something and accepting it are two different things. Many clients will join a fitness program only to terminate too soon. Think about it this way: The weight that you might want to lose didn’t get there in one day, so we know that it won’t come off in a day.

Plus, there’s the fact that losing weight really quickly isn’t a great idea. The faster you lose weight, the more likely it is to come right back (plus some) when you stop dieting. When you lose weight too quickly, you also decrease your body’s metabolism, meaning that you burn fewer calories. When you have reached your weight goal and go back to a normal, healthy diet, you may have decreased your metabolism so much that even a ‘normal’ diet will make you gain weight fast. That’s why slow and steady is the best approach, which means 1–2 pounds of weight loss per week maximum.

YOUR “WHY” IS AS IMPORTANT AS YOUR “HOW”

Having a plan for how you’re going to lose weight is great, but there will inevitably be moments when your motivation wanes. During those times, the reason you want to lose weight in the first place becomes even more crucial. Ask yourself: Why are you doing this? Is this doctor-ordered for your health? If so, why would you follow those orders?" After all, most people know what they should be doing: Eat more broccoli and less sugar, get eight hours of sleep, exercise or be active for about 20 minutes a day. To actually make those lifestyle changes that will affect your body composition requires a big “why.”

Whatever it is, no one’s goal is really the number on the scale. Get to the real why and make yourself conscious of it daily.  However you do it, the more you focus on the specific reasons you want to lose weight — the ones without numbers attached — the more likely you are to stick to it.

WHAT WORKED FOR YOUR FRIEND MIGHT NOT WORK FOR YOU

It’s easy to get caught up in trendy workouts, diets and wellness trends, thinking they could be the answer to all your weight-related woes. Someone will see what’s working for their friend and think that they need to be doing the same thing. That’s great but that doesn’t mean it’s the only way to lose weight or meet your goals.  Instead, it’s better to figure out a plan that capitalizes on the healthy eating and workout habits you may already have. It’s important to realize that weight loss and nutrition are extremely individual and it’s OK to follow your own set of rules — within reason, of course.

CRAZY-HARD WORKOUTS AREN’T REQUIRED

You might think the harder you work out, the faster the weight will come off, but that’s not necessarily true. Don’t sign up for the most challenging boot camp in town with a goal of totally burning off your bad food choices. This is a recipe for injury and burnout. Instead, find fitness activities that you enjoy and stick with them. If fitness is viewed as fun and something you look forward to, then there is no limit to how long you can maintain it.

RESISTANCE TRAINING WILL MAKE A BIGGER DIFFERENCE THAN CARDIO

It’s a common misconception that to lose weight, you have to do a ton of cardio. By mainly basing your weight loss on lifting weights and eating healthy food — and not just on lots of cardio and a super low-calorie diet — you will permanently increase your base metabolism, meaning that you will burn more calories every second of the day, even when you are not working out. As you build more muscle mass and your metabolism increases, it will become easier and easier to lose weight and to maintain your weight loss. Of course, cardio isn’t a bad thing, and it deserves a place in your routine no matter what your goals are, but perhaps a smaller one than you might expect. Resistance training and good nutrition are more effective for long-term results.

THE PEOPLE YOU SURROUND YOURSELF WITH MATTER

Having a community to reach out to can make a world of difference, and while you might not be able to control your family’s health habits, you can certainly make an effort to spend time with fitness-minded friends. Don’t forget that you are the culmination of the five people you hang around with the most, so be sure to seek out friends who are already living that healthy and fit lifestyle. The bottom line is that no one does this alone.

PLAN HOW YOU’LL END YOUR WEIGHT LOSS

One of the most common weight-loss mistakes is not having a plan for what to do after you reach your goals. Most people either keep following the same diet they used to lose weight or end up going back to how they ate before their weight loss. Neither choice is ideal. Instead, don’t think of your weight-loss journey as being done until you have managed to keep your goal weight for at least a month. How do you do this? After you reach your weight-loss goal, slowly start adding a little more (healthy) food into your daily diet. Finding a calorie intake that allows you to keep your weight stable is just as much a part of the weight-loss process as shedding pounds.

IT’S BETTER NOT TO HAVE WEIGHT LOSS AS YOUR PRIMARY GOAL

You might be thinking, "What? How can this not be the goal if it’s why I’m training?” Easy. Strive for athletic and wellness goals such as completing a race, improving your maximum lifts or tracking your food intake for 30 days straight. The weight loss will follow. If you train as an athlete, you will eventually look like an athlete.

For more information on weight loss or personal training, contact the FieldHouse in Sudbury.

myfitnesspal.com

Lose Weight, Speed up Your Metabolism

Joseph Coupal - Tuesday, May 01, 2018

FieldHouse, Sudbury, MAIt seems like some people burn fat faster than others and some people seem to be able to eat whatever they want and they still stay thin. Mostly this is due to genetics, but it also has to do with a person’s metabolism and how fast it works.

However, age, weight, diet, and exercise habits also have an effect on how fast you can burn calories and the speed of your metabolism. The more muscle you have the faster your metabolism. Your metabolism slows down as you age because starting in your 20’s you lose 5-6 pounds of muscle every 10 years. Less muscle mass means a slower metabolism. So, as you age you burn fewer calories every day. But, don’t worry; there are ways to speed up your metabolism.

Add interval training to your workout routine. Interval training even just 2 times a week can burn more calories than a standard cardio workout on a treadmill or other cardio machine. In fact, it has actually been proven that adding interval training will help you lose 2 times as much weight as more traditional cardio exercise.

It is also helpful to break your workout into two shorter sessions. For example, do cardio before work and do strength training after work. This can help you burn an extra 100 to 200 calories in a day. Even small bursts of cardio activity can help get your metabolism going, so run up the stairs.

Eat breakfast; those who do lose more weight than those who don’t. When you sleep your metabolism slows down. It speeds up when you eat again. So breakfast kick starts your metabolism in the morning.

Eating protein is harder for the body to burn and metabolize, so eating more protein can help you burn an extra 150 -200 calories/day. The metabolism works harder to break it down.

Instead of eating 3 meals a day, eat 5 to 7 smaller smart meals. This helps your metabolism work hard all day.

Again, muscle burns more calories, so start strength training. This is the best way to speed up your metabolism at rest. Even as you age, weight training can speed up your metabolism again. In fact, a pound of muscle burns up to nine times the calories a pound of fat burns.

For more information, contact The FieldHouse in Sudbury.

Personal Training for Summer Weight Loss

Joseph Coupal - Tuesday, April 24, 2018

FieldHouse, Sudbury, MAHere are some fitness training tips to help you get the body you want by this summer.

1. You can’t out-train a bad diet. Start eating fresh and home cooked foods and eliminate fast food immediately.

2. Be smart when eating out, make the right choices; order extra veggies instead of the rice or pasta or potatoes that may come with your entrée.

3. Drink water. A dehydrated body will not lose fat. Shoot for 50% of your bodyweight in ounces. If you weigh 150 lbs, try to drink 75 ounces of water.

4. To burn the most fat in the least amount of time do full body circuit training workouts with minimal rest in between.

5. Don’t take fat loss advice from just anyone.

6. Your thoughts dictate your actions and your mindset. Focus on what you want (Nice abs, tight and toned legs and arms) rather than what you don’t want.

7. Doing exercise with someone else, like a personal trainer or a friend, is one of the best ways to stick to a workout program.

8. Always make sure your exercise program is constantly changing in some way so your body never hits a plateau. This means changing the intensity, adding more weight or doing more reps. Bootcamps and interval training are great for this.

9. Aim for 4-6 meals a day spread out every 2-3 hours.

10. Seek a personal trainer to help you achieve your goals especially in areas you are weak in.

11. Turn off the TV and go for a walk.

12. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight. Don’t become complacent.

13. It takes way more energy to be positive than negative. Choose to consciously be optimistic and positive and you will attract more good things in life to you. 14. Find alternative ways to stay active that are fun for you and others

15. Comfort zones are meant to be broken out of. Performing uncomfortable tasks, activities and new habits will help you create more confidence in yourself and the self-esteem to keep losing weight and working hard.

16. Try to get 7-9 hours of sleep each day.

17. With a Heart Rate Monitor you check out how many calories you burn every workout. This is a great way to monitor your intensity and make sure you are “bringing it” to each and every workout!

18. If you track your food intake and control your calories you will inevitably lose weight.

19. When working out for fat and weight loss stick with compound exercises that hit multiple muscle groups such as a squat and press, pushups and lunges and curls.

For more information or assistance with your weight loss and fitness goals, contact The FieldHouse in Sudbury.

FastAction.com

Springtime Weight Loss Tips

Joseph Coupal - Tuesday, April 17, 2018

FieldHouse, Sudbury, MASpringtime is often when people really try to focus on losing winter weight and getting ready for the summer and bathing suits. If want to lose weight by summer, make the most of your work-out by avoiding the following missteps.

Don’t do the same exercise all the time. Your body gets used to the same exercise if you do it every day. Meeting your weight loss goals can be much more effective when you surprise your body once in a while. Change up your workout and the intensity or duration of your exercise. If you really want to lose fat, try some high intensity interval training. This means shorter cardio workouts at a higher intensity. Getting your heart rate up in bursts increases your metabolism and burns more calories.Have you tried spinning exercise? If not, get to an indoor cycling studio soon!

Pay attention to the math. For every pound you want to lose, you need to burn an extra 3,500 calories. Create the deficit by reducing the calories you eat, and increasing the calories you burn from exercise. Generally, people overestimate the amount of calories they are burning and underestimate the calories they are eating. You need to do the math. The only way to lose weight is through a combined effort of healthy eating and exercise.

You ignore strength training. People get very pleased with themselves when they are exercising regularly. Usually that is some type of cardio workout. Don’t forget about building and maintaining muscle. The more muscle you have, the higher your metabolism rate. For weight loss you need to do some form of strength training. You don’t have to use weights necessarily; you can use your own body weight and do planks, push-ups, and squats or lunges.

For more information or assistance is losing weight for summer, contact The FieldHouse in Sudbury.

Excerpts – Prevention.com

Adult Fitness Programs that Help You Lose Weight for Summer

Joseph Coupal - Wednesday, April 11, 2018

FieldHouse, Sudbury, MAThe warm weather will be here soon. It is time to stop putting off your commitment to get in shape and lose weight.

The FieldHouse in Sudbury can help with an extensive group exercise schedule, personal training programs and welcoming environment. Now you have no more excuses; we can help you reach your fitness goals. With an expansive and diverse group exercise schedule, we have an exercise class for you that is exciting and challenging and can help you change up your routine.

Withi FIT Conditioning, FIT Cardio, Tabata, FIT Power, Boxing, and Small Group Training, as well as weights and cardio machines, we have all the options you need for a great workout and to get in shape for summer.

But, our newest offering is also swiftly becoming our most popular offering: Spinning Classes in our new indoor cycling studio.

Cycling:

The spinning exercise classes are the swiftly becoming our most popular adult group fitness class. And it's not just because Spinning is an unmatched way to make your fitness goals a reality. There are no complicated moves and no pressure on any of your joints. Group Cycling has top-notch instructors and great music that begs your legs to pedal, getting into the best shape of your life has never been more fun.

For more information on group exercise classes, contact The FieldHouse in Sudbury.

Benefits of Spinning Workouts

Joseph Coupal - Monday, April 02, 2018

FieldHouse, Sudbury, MAA spinning workout is an excellent way to burn calories and relieve stress. The workout uses a stationary bike, which has various tension levels. The bike will also track your progress, which helps keep you motivated to continue and accomplish your fitness goals. There are numerous benefits of spinning workouts.

Burn Calories

A spinning workout of 45 minutes may allow you to burn around 500 calories, which is a huge amount when compared to other types of exercise. However, the amount of calories you burn will depend on the intensity of the workout. Adjust your bike according to the intensity you desire.

Build Muscle Tone

Indoor cycling training will also help you build some muscle tone. The workout will focus on the core muscles, as well as the buttocks and thighs. You can increase and decrease the tension of the bike; this is similar to riding up and down a hill. While you pedal, you will work your thighs and calves. If you maintain the correct position on the bike, you will also work on your abdominal muscles. When you pedal faster, you are likely to burn fat. When you pedal slower and have a higher tension, you will work your muscles.

Increased Cardio Endurance

If you opt for regular spinning classes, you will build increased cardio endurance. This is beneficial, especially if you feel weaker and start panting even after an insignificant effort, such as climbing a flight of stairs.

Low Impact Exercise

A spinning workout is a low impact exercise. This means that it won't put pressure on knees and joints, as other aerobic or running exercises do. The workout is also recommended for people that suffer from arthritis.

Relieve Stress

Any type of exercise is known to relieve stress. However, a spinning class can be a more efficient stress reliever than most types of exercise. This is due to the fact that the workout is intensive and it is a class where you can meet people and socialize.

Spinning classes are held by an instructor that will motivate you throughout the workout. In addition, there will be music, which will make the class more entertaining.

Reduced Risks of Injury

While running and jogging may present a high risk of injury, a spinning class is less likely to cause any injuries. However, it's recommended to stretch prior to the class, so that you don't pull any muscles.

Adjustable Tempo

The stationary bike will have adjustable tensions, which you can change during the class. Your trainer can indicate when to change the tension, or you can adjust it according to your abilities and fitness goals.

Track Your Progress

Most stationary bikes will have some devices which will track the amount of calories you burn, your mileage and even your pulse. This means that you can track your progress, which is also a motivating factor.

Can Be Done Year Round

Unlike other types of activities such as jogging, which can be unpleasant when performed during the months with extreme temperatures, a spinning class can be performed at any time during the year.

For more information on the classes held in our indoor cycling studio, contact The FieldHouse in Sudbury.

fitday.com

Spinning Cycling for Weight Loss

Joseph Coupal - Monday, March 26, 2018

FieldHouse, Sudbury, MAThere may still be snow outside, but Spring is on the way; so start cycling or spinning to help reach your weight loss goals. In fact, cycling is a fun, low-impact and easy way to lose weight. Here are some of the reasons why it is such an effective.

It Won't Wear Your Joints Out

Bicycling is a nonimpact exercise, which means there’s no jarring on your joints, so even the heaviest rider can climb aboard a bike and pedal. With today’s cycling bicycles, anyone from the most out-of-shape beginner to the recreational racer can pedal for miles (and burn loads of calories) hour after hour.

It Strengthens Your Body's Biggest Muscles

Cycling uses all the biggest muscles in your body—your quads, hamstrings, hip muscles, and glutes. As you ride you also build lean muscle tissue in your lower body, especially in your legs and glutes. That's all essential for burning more fat longer.

It Trains Your Muscles to Burn More Fat

Cycling builds hundreds of thousands of capillaries in your legs, which means you can deliver more oxygen-rich blood to your working muscles. Thus the fat-burning cells in your muscle cells also get bigger, so they can use the increased influx of oxygen to burn more fat and produce more energy.

It Produces More Ways to Burn Fat

The endurance training you do on a bicycle elevates your levels of fatty-acid-binding proteins and fat-carrying enzymes so your body is more efficient at shuttling fatty acids from storage into your working muscles. Simply put, the fitter you get, the more oxygen you can use, and the more fat you can burn.

It Increases Your Daily Calorie Burn

Cycling also increases your daily calorie burn. It burns calories while you’re biking. Even at a recreational pace of 13 to 15 miles per hour, you burn 500 to 600 calories in one hour. That's about 4,000 per week if you ride just an hour every day. An hour of walking, on the other hand, burns just 150 to 250 calories while jogging only burns between 350 and 450 calories.

It Continues Burning Calories Long After You're Done

Finally, cycling lets your body to continue burning calories at a higher rate after you’ve stopped, because your body is still working to repair and replenish your muscles. Cycling also builds lean muscle tissue and raises your basal metabolic rate (BMR), the calories you burn while you’re just hanging around, not exercising. Studies show that just 30 to 45 minutes of exercise most days a week can boost your BMR and keep it raised all day.

For more information on cycling for weight loss, contact the FieldHouse in Sudbury.

bicycling.com

Spinning for Weight Loss and a Healthier Lifestyle

Joseph Coupal - Tuesday, March 20, 2018

FieldHouse, Sudbury, MAJoin a cycling exercise class and reap the benefits of spinning for weight loss and a healthier lifestyle. Below are some of the reasons why cycling is great for you.

Spinning makes you Happy

A recent study reported that as little as 10 minutes of cycling improved the mood among 21 men and women, compared to a similar group who did nothing during that time.

Feeling happier can help you beat fat by reducing the likelihood that you’ll reach for a mood boost in a pint of ice cream or use pizza to burn off the blues. Researchers have found that people who are sad tend to not only eat more food but also eat more high-carbohydrate, high-calorie comfort food than those who feel happy.

Spinning Gives You More Energy to Burn

Energy begets energy. The more you move, the more you’ll want to move. Exercise increases energy and reduces fatigue. Sedentary people who participated in an exercise program experienced less fatigue than their still-sedentary counterparts, and the average energy boost was actually greater than improvements reported from using stimulant medications.

Spinning Leads to Better Sleep

Because it gives you so much energy during the day, bicycling will help you sleep better during the night. Getting the right amount of sleep is good news for your weight-loss efforts, because when you don’t give your body the sleep your body craves more food.

Spinning Blunts Your Appetite

Studies of overweight men and women who start exercising show that vigorous exercise actually suppresses appetite for a few hours afterward. Likewise, people generally enjoy a “spontaneous reduction in hunger” when they start exercising, which they noted also consistently led to weight loss.

Spinning Relieves Stress

By exercising, you give your body a healthy outlet for pent-up stress. Aerobic exercise like pedaling a bike uses up excess adrenaline and slows the production of cortisol. It also stimulates endorphins and other good-mood chemicals that lower your anxiety and improve your sense of well-being.

Spinning is Fun

When people want to know the “best” exercise for weight loss, experts will tell you it’s the one you enjoy. And bicycling is highly enjoyable.

Spinning Makes You Healthier

A healthy body functions better, allowing you to live more fully and, of course, burn more calories in the process.

For more information on spinning exercise classes, contact The FieldHouse in Sudbury. If you are interested in one of the two free spinning classes we will be offering on Saturday, March 24, at 8:30 AM and 9:30 AM, reserve a seat by emailing Linda at Lmartindale@fieldhousesudbury.com.

bicycling.com

How to Set and Meet Fitness Goals

Joseph Coupal - Tuesday, March 13, 2018

FieldHouse, Sudbury, The trouble with not having set any fitness goals, or with not setting them correctly is that you can spend months at the gym, with no results. Understanding the importance of setting fitness goals and knowing how to set those goals is crucial losing weight and getting in shape.

As you know, there is often a pattern to working out and weight loss. You decide now is the time, you get excited and work regularly and eagerly, then your motivation starts to wane because you don’t see results. Having SMART fitness goals helps you better connect yourself with what you want and keeps you motivated because you see results. This helps you continue to persevere when your focus inevitably starts to wane.

SMART fitness goals are specific, measurable, action-oriented, realistic, and time-sensitive. These types of goals break larger, intimidating general fitness goals into smaller, more achievable ones that get you where you want to be.

Specific goals – “I want to lose weight’ doesn’t mean anything. How much weight do you want to lose?

Measureable goals – you need to be able to measure your goals. Want to lose waist size? That is a measurable goal. If your goals can’t be measured they may not be specific enough.

Action oriented goals – you need to be able to find an action that will help you reach your specific goal. You want to lose weight so the action is to cut your calories by cutting out soda. Or, if you want to run a road race, then your action can be to run an extra mile each week.

Realistic goals – it is unrealistic to say you want to lose 50 pounds by Summer. However, you can lose 1 pound per week until Summer.

Time sensitive goals – What is the due date of your fitness goal? When is the road race? When do you want to be one size smaller?

For more help setting SMART fitness goals, contact FieldHouse in Sudbury.


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