Top 10 Health & Fitness Articles Of 2011

In 2011 over a quarter of a million people read our blog articles as it has become more and more popular over the past several months. In this posting we take a look at the top ten most popular health and fitness articles posted in 2011. To determine popularity we looked not only at the number of ‘Likes’ and ‘Tweets’ but also factored in the number of readers and reader response. Hopefully some of your favorites made it into the final top ten list and I am sure that you will find a few other gems that you may have missed! Thanks again for the continued support!

Top 10 Health & Fitness Articles of 2011

10. The Anti-Aging Properties Of Weight Training & Resistance Exercise

A detailed look at how our body ages on a cellular  level and how weight training and resistance exercise can play a significant role in maintaining quality of life as you get older. You can read the article in its entirety here.

9. Sweating Has Nothing to Do With Losing Fat

Getting a good sweat is thought of as the key to a good fat burning workout, however sweating has nothing to do with fat loss and is a poor indicator of how much fat you are burning while training or doing any physical activity. Read the article in its entirety here.

8. Tongol Tuna- A Safe Real Food Choice

I started writing about the benefits of tongol tuna several years ago and in this article we go over the problem of mercury in fish and the role of tongol tuna as a lower mercury alternative to traditional albacore tuna. You can read the article in its entirety here.

7. Six Pack Abs- It’s Not What You Do- It’s What & How You Eat

The quest of six pack abdominals has become the Holy Grail for many as the ultimate goal of their diet and exercise program. Unfortunately a surge of exercise products and services have sprung up over the years offering consumers much in the way of false hope by promoting various exercises as the way to a chiseled midsection. As lucrative as these products may be they not only don’t work, but distract us from the reality that a six pack comes from what and how you eat more than what type of exercises you do. You can read the article in its entirety here.

6. Multi-Vitamins & Vitamin Supplements Do More Harm Than Good

Multi-vitamins have long been thought of as a must have for anyone serious about their health. However hundreds of studies show that not only are multi-vitamins unnecessary for a population that is not clinically deficient in any major nutrient, but that they may actually increase the likelihood of certain diseases. If you take multi-vitamins or any vitamin supplement this is an article that you owe it to yourself to read.  You can read the article in its entirety here.

5. The Economics Of Obesity- Why The Food Industry Needs Us to Overeat

One of the biggest problems we face in the fight against obesity and growing diet related problems is the fact that the government plays a key role in supporting and promoting the food industries that make the very foods that we ought to avoid. In this in depth two part article we take a look at how the industry makes us eat more and how important overeating has become for the sustainability of the American economy as we know it. A must read for anyone interested in the behind the scenes machinery that allows corporations to wreak havoc with public health. You can read the article in its entirety here.

4. Can Bread Make You Gain Weight?

There is a common belief that bread will make you gain weight but the truth is that if you eat anything more than you should you’ll put some extra pounds on. In this article we take a look at the history of one of our oldest foods and debunk some of the myths about bread while showing the major differences between what we eat today and the bread that sustained our forefathers. You can read the article in its entirety here.

3. How Do Muscles Get Bigger And Stronger?

While many slave away at the gym in the quest for bigger and stronger muscles, few take the time to understand the mechanisms by which our muscles grow. In this comprehensive piece we take a look at our body’s response to stress, how it translates into improvements in our physiques and our performance and why training less is best. You can read the article in its entirety here.

2. Rethinking The Need For Cardio- Why Aerobics Don’t Work Well For Fat Loss

Aerobic type exercise is without question the most popular fitness activity for those bent on losing weight- however numerous studies and an understanding of the physiology of how our cardiovascular and muscular systems interact show that it isn’t the most effect form of exercise if weight loss is your ultimate goal. You can read the article in its entirety here.

1. Are Protein Shakes Bad For You?

The most popular article of the 2011 is about the now ubiquitous protein shake. While a staple in the dietary regime of almost all gym goers there is yet no real evidence that protein shakes actually help increase muscle mass or improve performance. In fact, evidence suggests that they might not necessarily be a good choice for someone interested in getting into peak shape. You can read the article in its entirety here.

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Celebrity NYC personal trainer Kevin Richardson is the creator of Naturally Intense High Intensity Training and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss e-book here. You can contact Kevin at 1-800-798-8420.

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Understanding Eating Disorders, Binge Eating & Night Eating Syndrome

Eating disorders have existed in one form or another since the beginning of civilization; however it is without question that its presence has increased significantly over the past thirty years. It’s hard to pin point one central causative reason for the increase, but it goes without saying that the social and societal pressures to be thin and in great shape while living in a developed nation where over a third of the population is overweight has been consistently implicated as a cause for the growing number of mostly women with eating disorders. The unstoppable deluge of advertising and marketing cues for women to be supermodel slim and trim doesn’t only affect us here in the United States and Europe but creates an environment ripe for eating disorders even in third world countries where food supplies are scare. In India where it is estimated that almost 60% of the female population is malnourished and where a well rounded body has traditionally been upheld as a nationally accepted ideal, the influx of Western television has brought with it an explosion in the number of young girls with anorexia nervosa- often with fatal consequences.[1]

Here in the United States over eight million people suffer from an eating disorder of some kind with a huge gender bias of seven million women versus one million men.[2] One in 200 American women suffer from anorexia nervosa- the so called slimming disease that can cause suffers to starve themselves to death. A study by the National Association of Anorexia Nervosa & Associated Disorders found that 5 – 10% of anorexics die within 10 years of contracting the disorder and that approximately one fifth of them will die within twenty years. Sadly the mortality rate for anorexia is 12 times higher than the death rates of all causes of death for young females within the ages of 15-24 years old[2], a sobering statistic, but one that does nothing to stop the presentation of being ultra thin to a fault as an ideal.

Bulimia  & Binge Eating- Signs & Symptoms

While one in every 200 American women suffers from anorexia, two to three in 100 women suffers from bulimia

Binge related eating disorders are even more widespread throughout the American female population- while one in every 200 American women suffers from anorexia, two to three in 100 women suffers from bulimia. Bulimia is an insidious and often silent illness in which a person binges on food or has regular episodes of overeating while feeling a very tangible loss of self control over their eating. The affected person then uses various methods such as vomiting, diet pills or laxative abuse to prevent weight gain.[3] Similar to but not exactly the same as bulimia, binge eating disorder is even more common as people with binge eating disorder often consume large amounts of food while feeling a real loss of control over their eating, but without the recourse to purging methods.[4]While almost everyone overeats at one point or another (usually over the holiday season), some overeat with a regularity that qualifies it as a disorder. While not categorized as a psychiatric condition per se, as with all eating disorders, binge eating comes with the classic cycle of compulsive urges followed by extreme feelings of guilt and powerlessness to stop a reoccurrence. As it is largely undiagnosed, millions are affected but no one can give a precise number as the practice is often shrouded in secrecy and the shame and embarrassment over having so little control over your actions isolate many from ever revealing that they have a problem and getting help.

While bulimia nervosa appears to be of relatively recent origin, binge eating has been a problem for humankind for centuries. Simply eating large amounts of food or being over one’s ideal weight does not mean that someone has a binge eating disorder. Research over the past three decades has conclusively shown that most obese individuals eat relatively normally, (read my post on calories to understand a bit more of how easy it is for us to gain weight) and that the subgroup of obese people with episodic periods of extreme food consumption is relatively small with some sufferers being of normal weight.[5] My experience over the years has been that most people regarded as ideals within the fitness industry do have serious problems with their attitudes towards food, sadly to the point where is can indeed be classed as a disorder.

The criteria for binge eating disorder are:

· Frequent episodes of eating what others would consider an abnormally large amount of food.

· Frequent feelings of being unable to control what or how much is being eaten.

Several or all of these behaviors or feelings:

• Eating much more rapidly than usual.
• Eating until uncomfortably full.
• Eating large amounts of food, even when not physically hungry.
• Eating in isolation out of embarrassment at the quantity of food being eaten.
• Feelings of disgust, depression, or guilt after overeating.[6]

Bulimia & Binge Eating In The Fitness Industry

The extreme dietary habits of many bodybuilders, fitness and figure competitors could be seriously categorized as an eating disorder.

Both binge eating and bulimia nervosa affects many bodybuilders and fitness models in numbers higher than most would expect. Persons with bulimia regularly purge, fast, or engage in an unhealthy pattern of prolonged strenuous exercise after episodes of binge eating which is a textbook description of the cycle for most competitive physique athletes. The purging process within bulima is usually understood as vomiting but it can also include the use of diuretics (water pills) or laxatives doses to avoid gaining weight after eating- practices that many in the health and fitness circles regularly engage in to maintain ‘the look’.

Fasting is defined as not eating for at least twenty-four hours and many use it as a way of making up for what they see as over the top food consumption (see my article on fasting as a form of weight loss here). Strenuous exercise, in this case, is defined as exercising for more than an hour, but not as a means to better health or self improvement, but as a reactive practice to avoid gaining weight after a period of binging. Purging, fasting, and prolonged strenuous exercise are dangerous ways to attempt weight control and the excessive shape and weight concerns of most competitors in the physique arena are also characteristics of bulimia and or eating disorder of some kind. Issues that may appear benign in someone with rippling abdominals and an ultra tight body, but one that is inevitability self destructive and unsustainable.

The only difference between a physique competitor and someone diagnosed with an eating disorder per se is that the cycle of weight gain, weight loss, extreme dieting, nutrient deprivation and dehydration combined with thousands of hours of daily prolonged strenuous exercise has become almost socially acceptable. Unfortunately the extreme practices of those following this particular lifestyle are seen as ideals for many who aspire to have well muscled and toned bodies just like those of the individuals they see in the pages of the magazines. Unless there is a sense of balance where your overall health is prioritized over the attainment of a transient cosmetic ideal such as being big and muscular or having extremely low body fat levels, the practice falls squarely in the realm of an eating disorder and has no relation to health and fitness whatsoever even though it is portrayed as such in the media.

Night Eating Syndrome- The Other Eating Disorder

Almost uncontrollable eating at night is a serious problem for many.

There are other eating disorders that can also often go unrecognized as 1.1-1.5% of the U.S. population suffers from another as yet undiagnosed eating disorder called Night Eating Syndrome. Seen as a delay in the daily rhythm of food intake, Night Eating Syndrome is defined by two important points:

The first is hyperphagia- which is an ingestion of over 25% of daily calories after dinner and or waking up to eat at least three times a week.[7]

Usually triggered by feelings of stress, Night Eating Syndrome is a disorder that that many can relate to, albeit in a less extreme form. Characterized by a lack of appetite for breakfast and the consumption of considerable amounts of high calorie, and usually high-carbohydrate snacks and insomnia, the foods eaten during the night time binge are almost always unhealthy.[4,6] After the night binge, the person is usually not hungry in the morning, and breakfast, the most important meal of the day for both optimal performance and appetite regulation is skipped. (Read more about the importance of breakfast for weight loss and appetite regulation here)

The excessive food intake at night also creates a decrease in melatonin, a critical sleep related hormone. The decrease in melatonin contributes to the increased sleep disturbances and insomnia associated with night eating syndrome.[8] Evidence suggests that night eating may be a pathway to obesity as in three studies it preceded the onset of obesity and was a major factor in predicting continued weight gain in female night eaters who were already obese.[9] Not only is night eating a contributor to increased weight gain, but it is also a serious cause of distress for those who feel overpowered by food at night.

Again, it should be kept in mind that most may not have the characteristics of this particular syndrome to the extent that it becomes pathological, but the pattern of almost uncontrollable late night snacking on high carbohydrate and unhealthy foods is a very common issue for many individuals today. While the general population may not be diagnosed as having an eating disorder, most still find the task of controlling their eating habits to be a Sisyphean task. However there are practical and systematic approaches that make the likelihood of success much greater and none of them involve quick fixes. Nothing worth achieving comes quickly, and having control over your eating habits is no exception. It takes practice and patience as lasting achievements stem from a lifetime of dedication. Exercise can go a long way in helping relieve some of the symptoms of depression that eating disorders can bring about, but again balance is the key. That being said, if you have an eating disorder it is always recommended that you first seek professional help.

Related Articles:

Changing Your Diet Forever- Why Change Is So Hard

Exercise and Depression

Fasting Is Not An Effective Form of  Weight Loss

References:

1. McGivering J. Anorexia takes hold in India. BBC News- 2003

2. Eating Disorder Statistics- South Carolina Dept. of Mental Health

3. Bulimia nervosa; Binge-purge behavior; Eating disorder – bulimia. A.D.A.M. Medical Encyclopedia.

4.Marcus MD. “Binge Eating in Obesity.” In: Fairburn CG, Wilson GT (eds). Binge eating: nature, assessment, and treatment

5. Gordon, Richard A. 2000. Eating Disorders: Anatomy of a Social Epidemic. 2nd ed. Malden, MA: Blackwell Publishers, Ltd.

6. Stunkard AJ. “Eating Patterns and Obesity.” Psychiatric Quarterly, 1959, Vol. 33, pp. 284-295.

7. Stunkard A, Allison K., Lundgren J. Issues for DSM-V: Night Eating Syndrome- Am J Psychiatry 165:424, April 2008

8. Lundgren JD, Newberg A, Allison KC, Wintering N, Ploessl K, Stunkard AJ: 123I-ADAM SPECT imaging of serotonin transporter binding in patients with night eating syndrome: a pilot study. Psychiatry Res

 9. Andersen GS, Stunkard AJ, Sørensen TI, Petersen L, Heitmann BL: Night eating and weight change in middle-aged men and women. Int J Obes Relat Metab Disord 2004; 28:1338–1343

Kevin Richardson is an award winning fitness writer, one of the most sought after personal trainers in New York City and the creator of Naturally Intense High Intensity Training^TM. Get a copy of his free weight loss ebook here. If you live in the New York City metropolitan area and need help losing weight or getting into cover model shape, give Kevin and his team a call at 1-800-798-8420.

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Nominate Kevin Richardson for a social media award in the Shorty Awards

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Post tags: body mind, diet, diet tips, eating disorder, eating tips, health tips, healthy eating, junk foods, self image, weight loss

Should Women Train & Lift Weights Like Men? Only If They Want Results

It’s one of the most common misconceptions in fitness- the idea that women shouldn’t lift weights or train like men for fear of building man sized muscles and losing their femininity. It’s a misconception that is strongly supported by the media and fitness industry as it helps sell gender targeted activities and gym memberships- even though it prevents women from realizing most of their fitness goals. In a quest to maximize class attendances and boost enrollment, women have been bombarded for the past several decades with the idea that they can indeed get the strong, sculpted and toned body of their dreams from doing aerobics, Pilates or yoga, with a small amount of weight lifting thrown in for good measure- but using weights of a ridiculously inconsequential magnitude. The marketing gender bias is strong, and for good reasons. Gyms sell memberships to women based on classes that appeal to them and the quality, quantity (and even color) of the cup holding treadmills, Stairmasters and elliptical machines. Selectorized weight machines are designed to be as stylish and as attractive as possible to women, and with good reason. Women make up the majority of gym goers across the board here in the United States, with statistics showing them making up an impressive 66 percent of the total gym member population.[1] The problem is, however that while classes and  equipment are designed to attract a heavily female patronage- they do little to address their actual goals. Emphasis is, and always has been on sales- not results, so it isn’t surprising that most fitness related programs for women have little in the way of serious weight training as a selling point- regardless of how effective it might be.

While few women would look at the quality and quantity of barbells and dumbbells to determine whether a gym was right for them- it’s indeed the weights that they need to realize their goals of a tighter and more toned body. What works for men to build lean and sculpted physiques works for women as well- but sadly only a few eschew the scientifically absurd notions that women need to train differently or that weight training has a negative impact on femininity. The millions of women who remain frustrated by their lack of progress are a telling testimony to the fact that the light weight/aerobics approach doesn’t really work. In stark contrast however, the sculpted and undeniably feminine fitness models and in shape celebrities whose bodies most women consider as their ultimate goal all incorporate serious weight training to look the way they do.

Social Barriers In the Media To Women Lifting Weights

The gender gap here in developed countries may be closing in terms of employment and equal rights (to a degree) but in the physical world, women are still expected to do less. Consider for a moment a photo spread of a female fitness model or celebrity training in a magazine. Everyone is always smiling for the camera, while posing with uselessly light weights or taking a class or smiling on an aerobic machine. It is very rare that you will see a woman training with weights and grimacing with effort. It might not sound like much of  a big deal, and one might argue that it caters to the female aesthetic- but  think about what other ideas such images convey. Contrast those images with photos of Arnold in his prime working out, or any major male star who gets into ripped and muscular shape for a film. You’d be hard pressed to find a photo of them smiling at the camera in tights with light weights in their hand and if you saw it you would think that they were in some way belittling the hard work that went into their transformation and that they weren’t being taken seriously. Instead you see them training hard- which sends a very powerful message that inspires other men to do the same and thus they get the same results. Women don’t have that privilege in the media. Like it or not, body language is an important part of how we are influenced and women today, don’t have that message that it’s okay to work hard and sweat as most of the cues from the media are focused on training being fun and light activities. This works really well to sell but it lacks authenticity and I personally find it alarmingly hypocritical. Especially when the buffed women in the photos actually train as hard, if not harder than the men with weights to look the way they look but are not depicted as such.

The Impact Of Drug Use In Female Bodybuilding & Physique Sports As a Barrier To Women Lifting Weights

Back in the islands, weight training is considered a serious undertaking, by both men and women alike. In climates where you walk around half naked 365 days a year, coupled with festivals requiring little in the way of dress but lots in the way of sculpted abs and tight bodies, weight training is embraced as the defacto method to get that lean and hard body, regardless of gender. Growing up, the piece of advice I would hear given over and over to young women bent on getting their stomachs flat and their behinds tight was to go train with the boys. A visit to a hardcore gym back home will reveal not just men toiling away doing squats and deadlifts, but women as well. And make no mistake that those women- as hard as they train they aren’t masculine by any stretch of the imagination, but rather they sport the sleek and toned bodies that are the elusive Holy Grail for most. As effective as serious weight lifting may be for women interested in doing everything from firming up the back of their arms, to tightening their midsection and shaping up the back of their legs, it doesn’t sell. A fact compounded by the negative impact of modern female bodybuilding where drug use creates a rather daunting image of women with muscles popping out of muscles in an obviously unnatural way. Images like these go a long way in cementing the unfounded idea that if women train like men that they will eventually look like men, but nothing could be further from the truth. One of the first obstacles that must be overcome for women to understand the folly of such an idea is the truth about drug use in physique sports.

Female bodybuilders who don't use drugs don't look masculine at all.

The majority of the world is unaware that there are two vastly incongruent worlds of bodybuilding. One, is where the use of anabolic steroids, growth hormone, insulin, thyroid medication and other drugs are not only used by competitors but encouraged. These are the women (and men) you see prominently displayed in the magazines- and quite frankly, the ones who most members of the general public find highly unattractive. It’s hard not to be affected by the image of a female bodybuilder, (and in some cases figure competitors) who look very much like guys wearing bikinis. My philosophy is and always will be to each his or her own, but the problem with such displays is that there is little done to educate the public- women in particular- that no matter how hard you train and how much you lift, you’ll never look like the women you see onstage at untested shows because it simply isn’t possible without an extensive array of drugs. The other travesty is that natural bodybuilding is virtually unknown to the public at large. Completely overshadowed by the freakish and out of this world physiques of untested competitions is the world of drug tested bodybuilding, where the women look not at all like guys in drag, but very much like the models you see adorning the covers of popular fitness magazines.

It would surprise most women to learn that the tight bodies of their dreams are attained regularly by those who train with weights as hard as the guys do. Female bodybuilding in its infancy, went a along way to inspire a whole generation of women hitting the weights to change their bodies during the 1980’s, but the specter of drug use brought such inspiration to a grinding halt, and the fitness industry, eager to not lose consumers, simply switched the emphasis from promoting weight training to more aerobic type and class oriented activities for women as a result. It makes sense, but it also raises some very important social questions about our society and the underlying trend of a submissive role for women in today’s world, but before delving into the social aspects, let’s look first at the physiology of the matter. Are women in any way different from men in terms of their body structure and is there any basis for a need for different approaches to exercise for them to get optimal results? These are valid questions and fortunately also ones that have been extensively researched over the years.

Men and Women- Hormonal & Structural  Differences

It shouldn’t surprise anyone over the age of four that there are indeed major differences between men and women in terms of their body structure. In terms of metabolism, men are on average bigger and have more muscle mass than women, which accounts for them having an average metabolic rate of about 1.0 kilocalories per hour per kilogram of body weight. Women have slightly slower metabolisms than men, which among other things accounts for it being so much easier for them to gain weight when compared to their male counterparts. The difference isn’t that huge though, with the median metabolic rate for a woman being usually about 0.9 kilocalories per hour per kilogram of body weight. Women also have higher levels of estrogen than men do- a hormone responsible for not only female secondary sex characteristics, but structural functions such as increasing sex specific fat stores.[2] Men have higher levels of testosterone, which among other things  plays a key role in the development of male reproductive tissues as well as promoting increased muscle and bone mass.[3] Both men and women have some level of circulating estrogen and testosterone, but the concentrations of estrogen are higher in women, while testosterone levels in men are far higher. Testosterone’s anabolic, or muscles building effects can make men more muscular and give them more potential to increase the size and strength of their muscles, while the lower levels and the differences in the way the female body responds to testosterone make it impossible for women to naturally build muscle mass or strength at levels comparable to men without the use of anabolic steroids- which are for the most part synthetic derivatives of testosterone.

Hormones aside, there are also important structural differences between men and women in terms of muscles. Studies of elite male and female bodybuilders show a clear difference in the maximum size of muscle fibers in men when compared to women. Men not only have muscle fibers that are twice as large, but also even among world class strength athletes, contractile muscle takes up less than 30 % of their total body mass in females than in males. Such research is invaluable as it puts to rest the idea that women who weight trained extensively would somehow sprout man sized muscles.  In fact, studies continue to suggest that while females can significantly increase their strength through weight training, they are not able to increase their muscle size and density to the degree that men can. [5,6]

Do Women Respond Differently To Weight Training

While we have demonstrated that women do not and cannot under ordinary circumstances get muscles that are as big or as strong as men, the question thus remains whether there is a difference in the way women would respond to such exercise. Today’s party line states that women have more body fat than men(which is on average quite correct) and thus have to do more fat burning exercises like aerobics to lose weight along with high repetition weight training of low intensity. The problem with this popular ideology is that it has no foundation in the way our bodies work, nor does it take into consideration the mechanical stresses required for the toned and taut bodies that most women seek. Firstly, it has been proven that brief high intensity weight training burns more calories and contributes to a greater reduction in overall body fat than aerobic type exercises. [7,8]

It was first thought that aerobic exercise contributed to weight loss by burning calories during exercise and afterwards as well. However, subsequent studies have conclusively shown that the so called ‘afterburn effect’ is far more pronounced after a high intensity weight training type workout.[9,10,11] (Read my article on High Intensity Workouts and Fat Loss here). Thus. weight training of sufficient intensity not only helps you burn calories (and potential body fat) while training, but also stimulates an increase in overall metabolism during the recovery period after training at a rate significantly higher than aerobic exercise can. Weight training also increases muscle mass- which not only gives you the much coveted look of a chiseled and sculpted body- but also helps you burn more calories as a result of the consequent increase in muscle mass.  (Read my article on Aerobics here.)

Women & Weight Training- Aerobics & Light Weight Lifting Won’t Give You That Tight & Toned Physique

Aerobic type exercises do not stimulate significant increases in muscle mass- with muscle adaptations occurring only at the beginning of a period of relative inactivity and even then, only in a very limited form. In terms of creating a tight and toned body, low intensity weight training is equally worthless as muscle can only be stimulated if there is an overload that it is not accustomed to dealing with. You can do 100 bicep curls with a user friendly looking purple 5 lb weight from now until the cows come home, but it won’t do a thing to make your arms any tighter. You can use female friendly leg abductor/abductor machines with light weights for hours on end- but you won’t get tighter legs. Without an intensity that signals to your body that it has to adapt to an activity by becoming stronger and bigger, basically nothing happens as you have to train with relatively heavy weights (within reason) and at an intensity adequate enough to spur your body to respond (kind of like how the guys train.) Read my article on How Muscles Get Bigger And Stronger for a more in-depth presentation of how our body responds to exercise.

Building muscle, thus, is indeed the Holy Grail and gender-wise, there is absolutely no evidence for women training with different exercises or different ways to build it. In fact, when looked at as relative changes, the percentage increases in cross sectional muscle area between men and women as a response to weight training is very much the same.[12,13] So if you want to really make significant changes in your body, you need to make weight training the central part of your routine- not an afterthought done at the end. In terms of exercises, forget about the light weight with high reps idea as it won’t get you anywhere, and instead focus on compound movements like squats, deadlifts, rows, presses and even power exercises like clean and jerks. You’ll be surprised not only how much your body will change, but that as your muscles grow and your body fat diminishes you’ll get smaller. That’s right, high intensity weight training makes women smaller- not bigger. Your muscles mass will increase some- just enough to enhance your curves, tighten everything up and create that svelte look, but the loss of body fat will indeed make you go down several sizes. Every woman I know who ever met a natural female bodybuilder or figure competitor was always amazed at just how small they were in person. Without drugs, it just doesn’t happen, but of course, you have to pay attention to your diet as well. It doesn’t happen overnight- but if you stick with it, I guarantee you’ll be more than pleased with the results.

Related Articles:

Does Weight Training Reduce Breast Size In Women

Why Women Choose Aerobics Over Weight Training

Rethinking The Need For Cardio

What Do Female Bodybuilders Look Like Without Drugs

References:

1. 2008 IDEA Programs & Equipment Survey Results

2. Nelson LR, Bulun SE. “Estrogen production and action”. J. Am. Acad. Dermatol. Sept 2001

3.Mooradian AD, Morley JE, Korenman SG. “Biological actions of androgens”. Endocr. Rev. Feb. 1987

4. Alway SE, Grumbt WH, Gonyea WJ, Stray-Gundersen J.Contrasts in muscle and myofibers of elite male and female bodybuilders.  Department of Cell Biology,

5. Brown CH, and JH Wilmore. The effects of maximal resistance trainng on the strength and body composition of women. Med. Sci. Sports Exercise 1974

6. Wilmore JH. Alterations in strength, body composition and anthropometric measures consequent to a ten week weight training program.Med. Sci. Sports Exercise 1974

7. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Tremblay, A. et al., Physical Activities Sciences Laboratory, Laval University, Quebec, Canada Metabolism.1994; 43(7): 814-818.

8. High-intensity Interval Training: A Time-efficient Strategy for Health Promotion. Martin J. Gibala, PhD, Department of Kinesiology, McMaster University, Ontario, Canada Current Sports Medicine Reports 2007, 6:211-213

9. Bahr R (1992). “Excess postexercise oxygen consumption–magnitude, mechanisms and practical implications”. Acta Physiologica Scandinavica. Supplementum 605: 1–70. PMID 1605041.

10. Bahr R, Høstmark AT, Newsholme EA, Grønnerød O, Sejersted OM (September 1991). “Effect of exercise on recovery changes in plasma levels of FFA, glycerol, glucose and catecholamines”. Acta Physiologica Scandinavica 143

11. Bielinski R, Schutz Y, Jéquier E (July 1985). “Energy metabolism during the postexercise recovery in man”. The American Journal of Clinical Nutrition 42

12. Alway SE, Grumbt WH, Gonyea WJ, Stray-Gundersen J. Effects of resistance training on elbow flexors of highly competitive bodybuilders. J. Appl. Physiol

13. Deschenes MR, Kraemer WJ. Performance and physiologic adaptations to resistance training. Am J Phys Med Rehabil. 2002

Kevin Richardson is an award winning fitness writer, one of the most sought after personal trainers in New York City and the creator of Naturally Intense High Intensity Training^TM. Get a copy of his free weight loss ebook here. If you live in the New York metropolitan area and need help losing weight, building muscle or taking your body to the next level give Kevin and his team a call at 1-800-798-8420 or click here to get started.

Sign up for our Email Newsletter

Nominate Kevin Richardson for a social media award in the Shorty Awards

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2011. | Permalink | 2 comments | Add to del.icio.us
Post tags: exercise, health tips, inspiration, self image, training, training tip, weight training

How Important Is Physical Appearance?

Our screens and pages are dominated by images of extraordinarily built men and women who look nothing like most members of the human race. While our media appears to be enthralled by the images of sculpted and toned men and women, does having a great physique really make that much of a difference to how attractive you are to the opposite sex or how successful you will be? It’s an interesting question and this blog article takes a rather scientific look at what makes us attractive. The answers may surprise you.

Read the full article here: Do Muscles Make Men More Attractive?

Personal trainer NYC Kevin Richardson is one of the most sought after trainers in New York City and the creator of Naturally Intense High Intensity Training™

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Post tags: health tips, self image

Author, Kevin Richardson

The only way to truly understand a path is to follow it yourself. To me the principles of healthy eating that are the cornerstone of my personal training program Naturally Intense isn’t mere rhetoric but a way of life that I do my best to follow. Throughout my career as a personal trainer, bodybuilder and martial arts teacher, I have done my utmost to adhere to the same basic eating and training rules that I advocate. Interestingly enough, I receive a number of emails and questions about how I maintain such a low body fat percentage all year round. Many ask what the secret is- is it genetics or some special supplement while the truth of the matter is far less complex and has nothing to do with my parents, pills or my age. It’s just a matter of consistency.

I find it somewhat disheartening to see that so few have faith in their own ability to get into great shape and stay that way. The idea that you need something in a bottle or package to realize your fitness goals is worrisome at best as it takes away the focus from what can be done with good old fashioned hard work and dedication. Nelson Mandela captured it best in his inaugural speech as president of the newly liberated republic of South Africa when he said that our deepest fear is not that we are inadequate but that we are powerful beyond measure. This applies not only to our potential in the field of academic, financial and social success, but equally towards our ability to transform our bodies and our lives if we sincerely put our minds to it and never give up. We are so distracted by pressures put upon us to become consumers, always in need of help from the outside to do things we can easily do on our own, that we forget our inherent potential.

The Secret To Being In Shape Is That There Aren’t Any Secrets

So how exactly do I stay in such great shape and am able to look better today at 36 (if we don’t take the hair loss into consideration) than I did when I was competing regularly as a drug free bodybuilder in my twenties? As I said before the answer is consistency- I never go off of my diet. Ever. Not for Thanksgiving, not for Christmas, not for Valentines’s Day, not for New Years’, not for my birthday, my kids’ birthdays not for World Earth Day or any other time of celebration. To me festivity isn’t about inflicting harm on my body, but quite the opposite- experiencing the joy of being alive in the company of friends and family. Don’t get me wrong, as my the journey to where I am today was incredibly arduous and there were many times when I thought that I would never reach a place where I could shed the burden of wanting to eat junk foods. As a teenager growing up in Trinidad, where partying is pretty much a way of life, I had to learn how to go to a party with my friends, but not drink what they did, not indulge in foods that I shouldn’t and still find a way to have a good time. Did my friends always support my choices? Of course not and I wouldn’t have expected them to do so. This was and always will be my choice and it would be unfair for me to expect others to change their lives just to suit me. Mine is just a different path. One where you really learn to enjoy every moment in life simply by virtue of being. In my eyes it isn’t a bad place to be.

To some, my eating habits may seem somewhat Draconian. I don’t drink alcohol, I don’t drink juices or anything else except for water, but far from feeling in any way that I am missing out, instead I am quite content with things being as they are. I may have some tea from time to time, but that is more of an exception rather than the rule. I don’t eat refined foods or anything that exists only thanks to the machines in a factory, and that includes everything from protein shakes to refined flour products, breads and everything in between. The more manmade it is the further away from my mouth it stays. A simple rule, really, but it does make me something of an anomaly as it excludes the majority of foods that people eat today. It’s ironic in the sense that eating the way humans have been eating for thousands of years is now looked upon as odd, but that’s just how things are. Growing up in the West Indies did have its benefits as most of the innumerable junk foods that are available here in the United States were unknown to us back home. By the time I migrated some sixteen years ago, I was already accustomed to a lifestyle of avoiding processed foods as much as possible and so there are a lot of foods that I never tasted before and I’ve had no inclination to ever try.

You Won’t Die If You Never Had A Snickers Bar

I have never had a Snickers bar, don’t know what an ice-cream cake tastes like, never had lasagna, and I couldn’t tell you what the difference is between a green M&M and a red one. I never ate at a Burger King, nor do I know who or what General Tso’s is or was and what is so special about his chicken. I don’t know what Parmesan cheese on pasta tastes like and I have a hard time keeping up with conversations about things like cheese fries. Some foods I ate so long ago that I can’t remember what they taste like. The taste of Coca Cola is fading from my memory although I loved it when I was a kid and had it just about twice a year. I think I preferred at one point Pepsi but I can’t really be sure as my last soda was over a decade and a half ago. Don’t think for a moment that I am somehow different or special in any way as I spent years working on improving my own eating habits to be where I am today. I started martial arts when I was 9 and bodybuilding when I was 14 and for all that time I have been doing my best to eat better. It didn’t happen overnight and like everyone else, I have had my share of slips. During my bodybuilding days, protein shakes and bars were the norm. As were donuts, pound cake, pizza and KFC- especially after contests- the very thought of it makes me a bit nauseous now but I couldn’t conceive of never eating those foods ever again back then. Many West Indian dishes were hard to give up as well, but over time the desire to eat things that really weren’t that great for me became less and less, until about 8 years ago or so I just stopped.

Willpower Has Little To Do With Eating Well, When the Body Is Healthy It Will Want Healthy Foods

There were no proclamations, trumpet blowing or anything of the sort, I just stopped eating processed foods because my body didn’t want it anymore. I don’t get cravings for any foods that would not be beneficial to my body as a whole as over time my system evolved in such a way that I like what I eat. Some just can’t seem to accept this and if I had a quarter for every time someone said, “You don’t know what you are missing” I would be on a beach in Tahiti right now trying to figure out which island I should buy next! The irony is that I do know what I am missing- the headaches, the stomach aches, the indigestion, the fatigue, the bloating, the blood sugar swings, the mood swings, not being able to concentrate, the joint aches, being out of breath, having a hard time waking up in the morning- I know all of it and I know it well. I simply choose to follow another path. Some studies estimate that by 2015 the number of overweight or obese American adults will go from its current rate of about 33% to 75%. That said, being in the minority and not following the crowd doesn’t appeal to me as the crowd seems to be heading along a path that I don’t wish to travel. More importantly, reducing my risk of succumbing to the slew of diet related disease brought on by eating the very foods that some might say I am missing out on makes it even harder to understand exactly where I am missing out. You might think that having a six pack is the be all and end all, but to be honest I don’t really spend that much time with my shirt off to think about it very much. I don’t have a full length mirror at home and the only time I get to see what I really look like is when I am at the gym. (Where my training partner will attest that I do my best to make up for lost time!) A neighbor of mine happened to be in the audience of a bodybuilding show where I was guest posing and he was shocked. He never had a clue that I looked the way that I do even though he knew me for the better part of 15 years. I have heard the same from co-workers who worked alongside me for years and that’s actually the way I like things to be. Outside of my business as a personal trainer I usually dress to downplay my physique. I don’t and never did define myself by the way I look and I don’t think it is ever healthy to do so in the first place. It’s nice when people recognize me in the street from my videos or from the Internet, but that’s just how I look. It isn’t who I am. A time will come when I won’t look the way I do now, but it won’t change much of anything. I will still eat the way, exercise as much as I do, but most importantly, I won’t miss a thing!

NYC Personal Trainer Kevin Richardson is one of the most sought after personal trainers in New York City, a lifetime drug free bodybuilding champion and the founder of the Naturally Intense High Intensity Training™. Get a copy of his free weight loss e-book here! If you live in the New York metropolitan area and need help losing weight or taking your body to the next level give Kevin and his team a call at 1-800-798-8420 or click here to get started with 50% off your trial personal training session.

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Post tags: diet, diet tips, eating tips, health tips, healthy eating, junk foods, self image, weight loss

Weight Loss Isn’t Always Logical

Weight loss isn’t rocket science- it’s a process that can be intentionally set in motion by creating a negative energy balance. That’s simply where your body burns more calories than it takes in from your food sources. As long as you don’t drop your calories quickly and for extended periods of time, the caloric deficit will prompt your body to use stored reserves of fat (and in some cases muscle) as an energy source to make up for the missing calories needed to keep you going. Over time, it leads to a reduction in overall body mass. Pretty simple if you look at it that way.

Even easier to understand are the benefits. If you are overweight and lose weight, you decrease the likelihood of diabetes, heart disease, stroke and  osteoarthritis.[1] Weight loss also increases the survival rates of those already suffering from obesity related diseases.[2] It’s logical thus, that to combat the increasing rates of obesity here in developed countries, everyone should understand the simple formulas for weight loss. But it isn’t about logic, and as long as weight loss is seen as a problem that can be solved by applications of what some might see as simple science, it won’t work. In today’s world, just about everyone with a weight problem is acutely aware that weight loss comes from a combination of diet and exercise. It is everywhere- television, books, internet, you name it. Yet over the past 20 years here in the United States, in spite of the increased access to weight loss information, there has been an steadily increasing rate of obesity.[3] Losing weight shouldn’t be that hard- but it most certainly is!

Cold Facts As An Obstacle To Weight Loss

Aside from the noise created by fad diets, fad exercise trends and weight loss supplements that do little or nothing at all to help people lose weight, and media bombardment from profit driven pharmaceutical as well as fitness related industries that benefit from an overweight population, there are very real barriers to weight loss that are seldom addressed. A conscientious man or woman who does their homework and asks the right questions of the right people, can learn what is real and what isn’t. It’s hard, given the background noise, but not impossible and there are some great, proven sources out there. However, even those armed with the best information possible, in most cases still don’t achieve the weight loss results they are looking for. The problem stems not always from the cold, hard facts of thermodynamics, but from the very shifting and complex aspects of our emotions.

In Western societies, the way we acquire knowledge, think and solve problems can be broken down into two basic approaches- Apollonian or Dionysian. The Apollonian approach, named after the Greek god Apollo, who represented, among other things, truth and a sense of order- is one where we employ a very pragmatic and logical thought process. The Dionysian approach, named after the Greek god Dionysius- the god of wine, ecstasy and intoxification, focuses however on our emotions. Our feelings and how we relate to the world on a very personal level. In today’s world, we tend to give more validity to Apollonian ways of solving problems. Science and facts are seen as truth and a superior way of problem solving, relegating more emotional and subjective based methods to a more subordinate role, since feelings can’t be easily quantified as factual information can. But it wasn’t always like this.

Weight Loss Comes From An Understanding Of Our Emotions

From the beginning of our existence as human beings, we have needed to employ both approaches to solving our problems, and neither was considered to be superior to the other. The logic based   Apollonian process, has always been crucial to our survival. It allows us to function effectively in the world by controlling our environment, creating tools, organizing society and planning for the future. As important as this forward looking and logical approach may be, it does not answer or address all the conditions we experience as human beings. An Apollonian thought processes and ismeant for interaction with an external reality. It can’t help us cope with loss, express our love or find meaning in life itself. For these issues, we turned to the Dionysian approach. Myth, religion, philosophy and tradition, all spring from this way of looking at the world. Practices that help us find our way in an often overwhelmingly confusing world.

There will, therefore, always be problems unsolved by approaches completely reliant on hard scientific facts, especially those that are of a personal and intimate nature to begin with. Our global problem of obesity is a prime example. Seen by many administrators, governing officials and experts in the field, as a problem remedied by the logical application of diet and exercise, this way has obviously failed. And continues to fail.  If anything, this plan of attack has had the opposite effect, as obesity rates keep climbing over the years. It isn’t surprising if you consider what we eat and what we do, (diet and exercise), falls squarely into the realm of our emotions- not our analytical thought processes. In twenty years of working with people to help them lose weight, what I learned is that weight loss is all about self control. One of the hardest and most difficult mountains for any of us to climb. To accomplish this Herculean task, people don’t need facts- they need patience, inspiration, understanding and support. Weight loss is about intimately changing our lives and leaving behind the person that we once were to become someone new. Like any new life coming into the world, this rebirth is a delicate and very often painful process where you have to deal with many complex and emotional issues.

The Change Required To Lose Weight Is A Major Emotional Undertaking

As difficult as it sounds, this is still an oversimplification of the challenges each of us face with our own inner demons and obstacles to changing our lives. When I started as a personal trainer, I learned everything I could about the human body, diet and nutrition, and I firmly believed I had all the knowledge that I needed to help people lose weight and keep it off. I had no idea whatsoever, how much more it entailed! Helping my clients lose weight meant having a nonjudgmental and always listening ear. It meant being a constant source of support and it meant always doing your best to inspire and helping them go forward one day at a time. Early on, I thought one diet, with some slight modifications, would fit everyone and boy, was I wrong! I had no inkling that I would spend hours, days and months going back and forth with my clients to create new eating plans that not only would help them lose weight, but also that would fit into their lives.

I learned that food forms a narrative in our lives, establishes order, influences our emotions, creates and sealing bonds and can’t just be changed to fit a one-size-fits-all mold. It calls for small steps, and a deep respect for the way people look at their foods, if there is any hope of helping them change. Meeting people where they are, walking with them along paths of self discovery has little to do with science, but without objective facts, we wouldn’t have all the tools we need to make weight loss a reality. One of the consequences of living in a logic dominated environment is the illusion that we, ourselves, are primarily logical beings. An overweight personal is a choice examples of how paradoxical our behavior can be. But even closer to home, each of us, at some point in our lives, has left logic far behind when we get involved in questionable relationships. Leaving us asking ourselves what in the world we were thinking in the first place! We are indeed emotional beings. So in the end, we need balanced approaches if we strive to do such difficult tasks like as losing weight and changing our lives. Apollonian roads have their uses, but what we also need today are sources of inspiration, compassion and understanding.

Get a copy of Kevin’s free weight loss ebook here

References

1. Pi-Sunyer, FX. Short-Term Medical Benefits and Adverse Effects of Weight Loss- American College Of Physicians

2. American Gastroenterological Association (2002). AGA technical review on obesity. Gastroenterology, 123(3): 882-932. [Erratum in Gastroenterology, 123(5): 1752.

3. US Obesity Trends 1985-2009. Center For Disease Control

Kevin Richardson- celebrity NYC Personal Trainer is the creator of Naturally Intense™ High Intensity Training, a lifetime natural bodybuilder and arguably one of the most sought out personal trainer in New York City. Custom online diet plans available.

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Post tags: body mind, diet tips, eating tips, health tips, healthy eating, self image, spirituality, weight loss

The Best Health And Fitness Articles Of 2010

2010 was a landmark year!  My blog won several awards for and most importantly had an average of over ten thousand people reading my articles each month! With a tight writing schedule of one new article every week, fifty-two articles a year, it isn’t always easy. I spend a lot of time painstakingly researching each post, but it is worth it! My thanks to all of my readers for the continued support and to commemorate this successful year I have complied for your browsing pleasure the most popular health and fitness articles on our blog for 2010. Be sure to subscribe to our monthly newsletter so you won’t miss a post!

Be sure to vote for your favorite!

The Best Health And Fitness Articles Of 2010

Food And Self Control- How Do You Stop Cravings?
Self control is one of the hardest things when it comes to following a diet and research from the now famous ‘Marshmallow Experiment’ gives us some scientific insight into how we can increase our own self control.

Overcoming The Fear Of Going to The Gym
While lack of time is often cited as the number one reason why people don’t exercise- the fear involved in joining a gym is another often overlooked factor.

5 Tips For Eating Well And Losing Weight On A Budget
Can you lose weight and eat healthy while on a tight budget? Of course you can and here are five easy ways to do it!

Keeping Us Fat- Why Not Losing Weight Is Profitable
Given that we spend more money on weight loss than ever before the number of overweight people continues to climb, could not losing weight be more profitable?

Obesity And Chronic Disease- Is It Genes Or Lifestyle?
Many blame genes for the prevalence of obesity and metabolic disease in society, but research shows that lifestyle and environmental factors are to blame.

5 Reasons Why You Should Never Take Weight Loss Supplements
Here are five very valid reasons and eye opening reasons why you should never use weight loss supplements.

Being Skinny Doesn’t Mean Being Healthy
Contrary to popular belief being skinny isn’t always an indication of how healthy you are and you can be overweight and still be physically fit!

Is Exercise As Effective For Relieving Depression As Therapy and Medication?
Exercise has been proven as a preventive aid to major depression, but can it relieve depressive symptoms as well as medication and conventional therapies? Some research says it can!

You Can Eat Nuts Guilt Free And Not Gain Weight
Research shows that although nuts are high in calories, you can eat them with a very low risk of weight gain. Eating nuts also seems to help you stay on your diet!

As Little As One Drink Of Alcohol A Week Can Significantly Reduce Fat Loss
As little as one or two drinks a week can have a marked effect on your efforts to lose fat! Here is why.

The Dangers Of Visceral Abdominal Fat
Once it was thought that all fat was the same, but we know now that visceral abdominal fat can increase risk of metabolic syndrome, chronic inflammation, cancer and impair daily life.

Is It Safe To Exercise With A Cold?
A common question about the common cold- should you or should you not exercise when you have the sniffles. The answer may not be what you think it is!

Out of the 52 articles posted for 2010 there were some notable runner ups. Here they are:

The Best Health and Fitness Articles Of 2010- Honorable Mentions:

High Intensity Training Workouts For Women Increases Bone Density

The Biggest Loser- A Bad Example For Weight Loss

Does Weight Training Reduce Breast Size In Women?

Agave Isn’t A Healthy Sugar Alternative- It’s Worse Than Sugar

Short High Intensity Workouts Can Help Regulate Blood Sugar

Changing Your Diet Forever- Why Is It So Hard?

Not to forget our pick of most popular health and fitness article of 2009. With a total of almost 22,000 page views in 2010, this article tops the list as the most viewed post of the year-

Best Health & Fitness Article 2009

Is Subway Really Healthy?

Thanks again for reading and be sure to let me know in the comments which one was your favorite!

Get a copy of Kevin’s free weight loss ebook here!

Kevin Richardson- celebrity NYC Personal Trainer, is the creator of Naturally Intense™ High Intensity Training, a lifetime natural bodybuilder and arguably the most sought after personal trainers in New York City

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Post tags: body fat, body fat percentage, diet, diet tips, eating tips, exercise, fast foods, fat loss, flat stomach, health tips, healthy eating, high intensity training, junk foods, personal trainer nyc articles, self image, training tip, weight training

Liposuction Versus Diet And Exercise

It is no secret that we live today in a world where the majority of the people in developed countries are unhappy with their physical appearance. A survey done in the third quarter of 2010 found that adult Americans are more likely to be overweight than at a normal weight with 62.6% being either overweight or obese.[1] We also live in a microwave-minded society. Almost every aspect of modern life is dominated by a caffeinated desire for instant gratification and our technology has become a way for us to make everything faster. Often, many would argue at the expense of quality and in some cases, sanity. It is thus no surprise that in a world where most get restless if a website takes more than two seconds to load [2] -it’s not speculation, but the result of an actual study- it should be no surprise that liposuction rather than diet and exercise is becoming more and more of an acceptable way to lose the extra pounds. But is it really a practical alternative to diet and exercise?

Liposuction, (the correct term is actually lipoplasty) for the past twelve years has been the number one cosmetic surgical procedure in the United States before it was nudged out by breast augmentation in 2009 [3]. Nonetheless, in 2009 Americans spent well over five hundred million dollars on liposuction surgery. Most of those undergoing liposuction were female, with women making up almost 90% of total liposuction surgeries. While the number of men going under the knife has increased by 18% from 2008 to 2009, liposuction remains a procedure done mostly by women[3]. While it is very much an invasive surgical procedure, people talk of liposuction with the casualness one might use in referring to having your teeth cleaned- yet in spite of the its popularity, liposuction is still a potentially dangerous operation. In contrast, diet and exercise offers a much safer, more fulfilling and healthier approach to weight loss in general.

Liposuction Versus Diet & Exercise- Liposuction Does Not Offer A Faster And Safer Option

The most appealing aspect of liposuction is the speed in which the procedure can vacuum the fat deposits off your problem areas- while diet and exercise require not only a longer time frame, but also call for more work being done on your part. That being said, for someone that doesn’t wish to invest months (and very often years) of sweat and attention to what they eat- liposuction sounds like it trumps diet and exercise in every possible way. Walk into the clinic with fat hanging off your lower abs and walk out several hours later with all the excess fat left sitting in the surgeon’s office. The reality isn’t necessarily that simple. First of all it can take liposuction can be very painful after surgery, with some considerable swelling that takes one to two months to subside. Depending on the amount of fat removed and the location you may have to wear a compression garment for a few weeks and you will not be able to resume regular activity immediately after surgery. Most people that I know have a four to six week waiting period before they can resume any form of exercise and this all presupposes that all goes well.

Real world liposuction isn’t instant and is not without possible complications such as scarring, numbness and in very some cases death. While the mortality rate for liposuction isn’t high-the numbers seem to be a bit in dispute. The FDA cites “studies indicate that the risk of death due to liposuction is as low as 3 deaths for every 100,000 liposuction operations performed. However, other studies indicate that the risk of death is between 20 and 100 deaths per 100,000 liposuction procedures.” [4] Putting the figures in perspective the FDA citation quotes a study that puts those figures in perspective- noting that deaths from liposuction are higher than the mortality rate from car accidents which is 16 deaths per 100,000 accidents. The FDA also warns those considering it that “liposuction is a surgical procedure and that there may be serious complications, including death.” [4]

Liposuction Versus Diet & Exercise: Exercise Reduces Mortality Rates- Liposuction Does Not

While opting for liposuction can increase the likelihood of premature demise, hundreds of studies have shown that exercise DECREASES the risk of premature death. In one of the largest studies ever conducted to identify the link between exercise and mortality a study done by U.S. Veterans Affairs found that increased exercise capacity from something as simple as brisk walking reduced the risk of death in African-American and Caucasian men by 50 to as high as 70% depending on their fitness levels.[5] On the other hand, while liposuction may create a cosmetic illusion of health by removing visible fat stores, it offers no health benefits whatsoever. According to Dr. Amit Khera  head of  the preventative cardiology program at the University of Texas Southwestern Medical Center reducing fat by liposuction does not reduce the levels of C-reactive protein, which is used to measure inflammation and risk of heart disease. Since liposuction is only able to remove subcutaneous fat directly under the skin, it has no effect on visceral abdominal fat that clings to the internal organs and is directly linked to risks for cardiovascular disease.

Liposuction Versus Diet And Exercise- Liposuction Is Not A Permanent Fix

I have seen this myself over the years on numerous occasions. A young healthy individual with some pockets of fat, decides to undergo liposuction to get rid of the unwanted bulges. After a successful operation all seems to be well- but fast forward five to as little as two years and they are back again for more procedures. Why? Because there was no concurrent change in diet and lifestyle. Basically if you don’t eat well and exercise regularly, whatever fat that is removed from liposuction will come back over time as you are addressing only the symptoms and not the cause of your unwanted fat deposits. Repeat surgeries are fairly common and there is some concern among those in the psychology fields that liposuction does not improve obsessive preoccupation with one’s appearance and may indeed exacerbate such negative attitudes.

Contrasted with exercise which when done as part of a lifestyle change rather activity which tends to decrease feeling of depression [6,7,8,9] and is a long term pursuit that continues to reap benefits  as the years go by. The more you continue to exercise and eat well the better that you will look, the better your health will be and the better you will feel all without the risks of invasive surgery. There is also something to be said for the journey. Every pound lost comes with a new revelations, and an invaluable education in the most important of subjects- you. The process- slow though it may be is one that makes you inherently a better person. The lessons of self control, consistency and determination that you have to learn on the way to a slimmer, trimmer body stay with you forever and carry over to every other aspect of regular life. You can’t get that kind of life changing experience from a surgeon’s suction device.

Liposuction Versus Diet & Exercise- The Costs

The average liposuction procedure in 2009 cost approximately $3,000 in the United States.[10] That  figure represents an out of pocket expense as liposuction is not covered by health insurance as it is a cosmetic procedure. The average cost of a gym membership is between $40 and $60 per month which works out to under $1000 a year- which is one third the cost of a liposuction procedure.  Those figures are not too far off true even with higher end health clubs in urban areas like New York and Los Angeles where the rates can be a bit higher- either way you won’t spend $3,000 for a gym membership. Hiring a personal trainer might be a bit more costly as the rates can range anywhere from $500 to over $1,000 a month for an experienced trainer that can also help you with your diet- but it is worth it. The lessons that you will learn will stay with you for life- as will the results if you stick with the program.

But you need not hire a professional to exercise and eat well. Brisk walking costs nothing, nor does exercising on your own at home or in the park and eating healthy can often result in your spending less money on food. It isn’t the quick fix that liposuction offers but over time a simple program can not only take care of those love handles, but also decrease your risk of everything from heart disease to common forms of cancer, and that at the end of the day is priceless.

References

1. Gallup-Healthways Well-Being Index survey July 1-Sept. 30, 2010

2. Akamai Technology Survey  conducted by Forrester Consulting:  2 Seconds as the New Threshold of Acceptability for eCommerce Web Page Response Times

3. The American Society For Aesthetic Plastic Surgery  (ASAPS)

4.What are the Risks or Complications Associated with Liposuction?- Food & Drug Administration

5.American Heart Association (2008, January 23). Daily Exercise Dramatically Lowers Men’s Death Rates. ScienceDaily. Retrieved December 14,

6. McNeil K, LeBlanc E, Joyce M. The effect of exercise on depressive symptoms in the moderately depressed elderly. Psychology of Aging

7. Blumenthal JA, Babyak MA, Moore KA, et al. Effects of exercise training on older patients with major depression. Archives of Internal Medicine

8. Doyne EJ, Ossip-Klein DJ, Bowman ED, Osborn KM, McDougall-Wilson IB, Neimeyer IB. Running Versus Weight Lifting in the Treatment of Depression. Journal of Consulting and Clinical Psychology.

9. Craft LL, Landers DM. The effect of exercise on clinical depression and depression resulting from mental illness: a meta analysis. J Sport Exerc Psychol 1998.

10. Source: The American Society for Aesthetic Plastic Surgery for statistical data.

Kevin Richardson is one of New York City’s most sought after personal trainers and the creator of Naturally Intense High Intensity Training 10 Minute Workouts. Get a copy of Kevin’s award winning free weight loss ebook here and visit his official website at www.naturallyintense.net.

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Post tags: body fat, diet tips, exercise, health tips, liposuction, self image, visceral fat, weight loss

“Panic at the thought of doing a thing is a challenge to do it.” ~Henry S. Haskins

Overcoming The Fear Of Going to The Gym

My throat went dry, my knees locked, beads of sweat begin to form on my brow and any capacity for speech that I may have had is suddenly impeded as a blinding terror grips my heart. No, this isn’t a description of my first attempt at rock climbing without a rope nor is a recount of the first time I learned I was going to be a father -although that was pretty terrifying as well! What I am describing is the first time that I mustered up the courage to step foot inside a gym as a then lanky teenager. Even today with all the many clinically insane things that I have done over the years the anxiety that I experienced during my first weeks at the gym still stands out as one of the biggest fears that I had to overcome. Many have the idea that someone like me was born with a love for gyms, but the truth of the matter is that even though I grew up literally surrounded by bodybuilders- my father, brother and cousin were all aspiring bodybuilders at one point or another and some of my earliest memories are that of my back yard being converted by my older brother into a neighborhood gym- and still I found gyms to be intimidating! So much so that when, as a gawky 125 lb teenager I decided that I would join a gym, the first thing I did was to purchase some dumbbells and start training at home so at least I wouldn’t look too pathetic in a gym environment surrounded by god-like figures of physical perfection.

We talk a lot about why people don’t exercise- lack of time has been cited by every study on the subject, but is there another reason? One that most are too embarrassed to admit? I think there is and I think that it would surprise you to know that most of the people who adorn the pages of fitness magazines probably found the gym to be an intimidating place when they first started training as well. Studies show that 60% of the American population don’t get enough physical activity while more than a quarter of adults don’t exercise at all.[1] Fitness club owners do their utmost to entice people to join up and start the process of getting in shape, but while it is a thriving industry  there was a 63 percent increase in the number of Americans joining gyms between 1990 to 2001[2]) only a mere 14.7% of adults aged 35 to 54 had gym memberships as compared to 17.6 % of adults aged 18-34 and 12.6% for those over 55.[3] It’s enough to turn a healthy profit but obviously not enough to stop the growing numbers of overweight or obese Americans as the overwhelming majority of adults would not set foot in a fitness facility. Of course- the dropout rate of those who do purchase memberships is sizeable as well- a British survey found the dropout rate to be as high as 60% with only 20% working out more than once a month.[4] I can say from personal experience that it isn’t simply a matter of economics or lack of motivation, people don’t go to the gym because they are afraid. Some of those fears are rational and some of them are not- but they exist nonetheless and until the fitness industry beings to address this almost taboo subject, most of the population is going to stay away.

What are we afraid of:

Gym Fear Number 1: Gyms Are Filled With People Who Look So Much Better Than You Do

It is not a secret that gyms almost always use images of perfect bodies to promote their facilities. The idea pivots around a marketing strategy that focuses on creating a scenario where you see someone enjoying the body and the fitness level that you most likely don’t have.  But the sight of a young man or woman with sleek and slender muscles rippling from shoulders to almost always exposed midsection having a great time at the gym working out fills most with a sense of apprehension as well as the idea of going to a place where people look that good will only make you feel worse about how you look. Women especially don’t want to be in a room filled with taut and tight younger bodies when they are struggling with their own self image. Men who are not the athletic type don’t feel comfortable around hulking monsters and that’s how we perceive people in gyms to be. The men and women there are seldom anything like the ads but it does nevertheless create a real feeling of unease for most who are not in the shape that they would like to be in.

Gym Fear Number 2: Gyms Are Filled With Machines And Weights That You Don’t Know How To Use

Walking into a gym is for most people akin to sitting in the cockpit of a modern airliner- as in both instances you are confronted by equipment that you have no idea how to use. There are two fears that spring from not knowing your way around the gym equipment. The first is that you will horribly maim yourself for life using a machine incorrectly or lifting more weights than you should or from having bad form while performing an exercise. As much as this fear is a rational one, the fear that stops most people in their tracks is the fear of looking silly by using a machine incorrectly. Our sense of embarrassment tends to be far more powerful at putting on the brakes sometimes than our fear of hurting ourselves and over the years I have heard hundreds of people express how awkward they felt when they didn’t know how to use a machine, especially when everyone else seemed to know exactly what to do. The result is that most head straight for the aerobics section to use the less intimidating machines, but unfortunately to get the results that you want you have to incorporate weight training (see my article on why aerobics are not best for weight loss). Thus beings the cycle of frustration at going to the gym spending hours on the aerobic machines and not really seeing much in terms of progress. Your motivation then beings to lag and if you are like most people, you stop going.

Gym Fear Number 3: Going To The Gym Is An Admission That You Are Not Pleased With How You Look

Most of us that go on to become successful in the physique industry start off with a complex of some sort about the way we look. For me it was being painfully skinny, while for others it might be that they were overweight or not skinny enough. In either case there is usually some degree of insecurity that drives us to create the bodies that line the pages of most fitness publications and television shows. The actual act of admitting to yourself that you don’t like how you look and that you want to change is easy- but going to a gym where (you feel) like everyone knows you are there because you are either overweight or underweight is an entirely different animal altogether and can make many blanch at the idea of walking into a training area.

So how do you overcome these fears? Here are some useful tips:

1. Hire a trainer
Hiring a trainer can often help many make the leap required to go to the gym, as you have someone who can guide you through the potentially scary halls and show you how to use the equipment safely and correctly. Having a trainer also makes it a little easier to not focus on the people around you- which for some helps a great deal.

2. Go to the gym with a friend or loved one
A University of Indiana study of married couples who joined health clubs together found that the couples who worked out separately had a 50% dropout rate after one year as opposed to the 10% dropout rate among couples who went to the gym together, regardless of whether they did the same type of exercise. [5] I am certain that the extra motivation and accountability of having someone else there at the gym with you makes a difference, but I am also certain that the prospect of not having to go into a new environment all by yourself also has a lot to do with it as well.

3. Choose a gym based on its training atmosphere- not its social scene.
If you are insecure about how you look the best bet is always to choose a gym that is as untrendy as possible. The trendy places tend to be more pick up joints that workout facilities and many find that kind of atmosphere uncomfortable- especially women that don’t want to be ogled and hit on by men at the club.  It’s not uncommon to go to a trendy gym and see women training in skimpy outfits with full makeup on or men who spend more time looking at everyone else than they do exercising. As a rule the more serious the establishment, the less attention the gym-goers pay to anyone else as everyone is very much focused on their own workout. I have only found those places to also be the most helpful in terms of people taking the time to answer your questions or help you out if you need it.

One final and important note is the fear and sense of intimidation that many beginners can feel around men or women that lift a lot more than you do and at times make some noise doing so. Some gyms have gone so far as to outlaw people that make too much noise while training and I for one don’t believe that is the answer. The problem is that we tend to fear what we don’t know or don’t understand, and in so doing deny ourselves the opportunity to learn from those that truly can help us achieve our goals. Some people do overdo it and you can easily spot the ones that are making noise to attract attention to themselves very much in the way a two year old throws a tantrum to get a little bit more notice.

That being said you can’t lift 500 plus pounds off the floor without making some noise and the best way to overcome your fears to people that do lift pretty heavy weights is to talk to them! If they can truly move some serious poundages, they might have a lot of advice that will can help you with your own workouts. Most are more than happy to talk about what they are doing or working out in general. It’s actually how I got my start. If I hadn’t plucked up enough courage to speak to some of the bigger guys at the gym all those years ago, I would never be where I am today! Looking back, walking into the gym was one of the scariest times of my life, but I hardly have words to express how much it was worth overcoming my fears. Try it- you may be surprised by what you will achieve!

Resources

1.    Center for Disease Control And Prevention
2.    SGMA International-Tracking the Fitness Movement 2002 edition
3.    IHRSA Guide for Lenders and Investors
4.    Britons Are Leaving The Gym- Sunday Times 2008

Kevin Richardson is one of the most sought after and respected personal trainers in NYC and the creator of Naturally Intense High Intensity Training 10 Minute Workouts. You an download a copy of his free weight loss ebook here.

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© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2010. | Permalink | One comment | Add to del.icio.us
Post tags: exercise, health tips, self image

The Four Enemies Of Healthy & Radiant Skin

A guest blog post by skin care expert, Sandy Alcide

In an effort to achieve healthy radiant skin, many undergo painful and invasive procedures while the truth is that poor skin is usually a symptom of poor living habits. Some habits are easy to overcome, while others are a bit more difficult, but if you want healthy radiant skin, you’ll need to make sure that you avoid these four common skin enemies:

1.    HEAVY DRINKING

If you are even slightly health conscious you’ll know that you should always go easy on alcohol consumption (See Kevin’s post on how alcohol inhibits fat loss here) as even two or so drink is a night a week is plenty. However the effects of a single night of a drinking binge can make itself known on your skin as early as the morning after in the form of dehydration and the subsequent water retention under your eyes.

Heavy drinking saps B Vitamins from your body- especially folic acid and thiamine- both essential micronutrients that your skin needs to maintain good health. A deficiency can cause dryness, sallow complexion, slackness and even unexplained breakouts.

Not only that, whoever feels like taking off their makeup, washing their face and putting on your skin care products when the room is spinning after a heavy bout of drinking?

2.    POLLUTION

We all know that pollution can be bad for your lungs, can cause eye irritations and may contribute to birth defects, but how does it affect your skin complexion? Most dermatologists believe that it adversely affects your skin as polluted air consists of not to skin friendly chemicals such as carbon monoxide, nitrogen oxides, lead and chlorofluorocarbons. These chemicals set off free radicals which can lead to collagen and elastin breakdown- which in turn leads to slack and dull looking skin. Especially sensitive faces may find that pollution can cause rashes and other allergic reactions, while oily skin may suffer from blocked pores and increased greasiness. Protect your skin my using quality skin products- (our Motion Medica’s Peptide Treatment is a good start) to prevent future lines and sagging.

3.    STRESS

You’ve had a bad day, or week, or month. You’ve been working overtime, you have over-trained or have a big race, sporting event or competition coming soon. When the body is stressed your adrenal glands release stress hormones. These hormones generate a number of changes in your skin, including breakouts, oily patches, dry patches and rashes.

It might sound unrelated to skin care- but learning to deal with stress in a positive way will affect the way you look. Deep breathing, meditation, or massage be it professional or from a loved one can really make a difference. Exercise can be a great way to reduce stress- but if you over do it you will be over trained which will make matters worse. So if you are over trained it might make sense to take an extra rest day and if you are not exercising at all then you should get started!

4.    SUN DAMAGE

According to dermatologists the sun’s ultraviolet rays are accountable for more skin damage than any other factor in daily life.

UVA rays can penetrate cloud cover and glass. They are present in the same degrees of intensity throughout the day, can increase in winter and can cause skin cancer and major skin changes such as blotchiness and collagen breakdown which is associated with aging skin. How does this happen? By penetrating your skin, UVA rays create free radicals which wreak havoc on melanin making cells and degrade the skins elastin. Tanning beds can cause tremendous damage to your skin by drawing water from the skin, thus eventually giving your skin a dry, weathered appearance. I discovered this on my own from only one time laying in a tanning bed so I strongly recommend that you avoid them.

So be a skin friendly and do your best to avoid their enemies.

Sandy Alcide is the president of Fitness Botanical Skin Care Co. a published author whose articles about fitness skin care have been featured in national fitness magazines and high profile websites. She currently attends notable educational fitness seminars as a guest speaker across the country and is the president of the American Athletic Skin Care Association. You can get her high quality skin care products at www.MotionMedica.com

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: health tips, self image, skin care, toxins