Gaining Strength

There are so many benefits to exercising. Not only is it good for your overall health but it is great for mental health as well. You know the good hormones that make you feel happy? Endorphins are released with physical activity. I know, I know many of you are probably saying “yeah, right!” If you give it time and practice it just like anything else you will get better and better and you will start noticing a difference within a few weeks. The beauty of lifting weights versus cardio is you do not have to feel like you are dying and be completely out of breath to make progress.  What is your preferred method of exercising?

Once I got out of high school I always thought I would have to eat and run like a bunny rabbit. That is not the best method to having an overall good body composition. I would always try to run and get my heart rate high as possible and stay there for thirty to forty minutes and then would just eat really small salads. Do you know how quickly that motivation went away? Within days and I would cycle this mentality which is called ‘yoyo dieting’. This can slow your metabolism and make it even harder to lose weight and easier to gain as well. I honestly went through this for roughly seven years. If only I had the knowledge that I have now and how awesome the human body is; I would have progressed much quicker with better results.

Did you know building muscle burns more fat than cardio alone? You may not burn as much during your actual workout but the after affects are far greater than hopping on a treadmill for thirty minutes. People that struggle losing weight usually just don’t have the right knowledge and tools to get to where they want. Some of us are all or nothing but in my opinion the healthiest people learn balance. When I say ‘balance’ I mean that you know in moderation it is okay to have a burger or a cookie. You do not have to eat three or four cookies at a time. You learn to stop eating when you are satiated instead of continuing to eat, especially to the point of making yourself sick. Once you learn balance the weight will come off. You most certainly don’t have to cut any food groups out.

There are a lot of fad diets out there but the diet you should be on is the one you can see yourself continuing for the rest of your life, otherwise you will gain any weight you lose right back. People will swear by what they are doing to lose a lot of pounds really quickly, such as the keto diet. I don’t know about you but I could not cut carbs for the rest of my life. I want to enjoy my life and be happy in the body I am in. You know what the secret is to losing weight? The big secret is calorie deficit. No matter what anyone tells you, it is calories in versus calories expended. As long as you are eating less calories than you burn throughout the day and through exercise you will lose weight.

Dieting does not have to be complicated. Figure out what your maintenance is by tracking what you eat and eat under that amount. Lift weights four to six times a week. You will see a difference pretty quickly. Be careful though not to eat below five hundred calories of your maintenance because your body can retaliate.  It will want to hold onto any body fat you have and continue storing anything you eat as fat. It is known as going into “starvation” mode. Keep it simple and start with two hundred calories from what your maintenance is and lift some weights!