The answer is no, at least according to a Time Magazine article published last week, Why Exercise Won’t Make You Thin. In fact, it is their thought that exercise might even make it harder for you to lose that excess weight.

Could this possibly be true?

As someone who has lost 80 pounds and gone from a size 20 to a size 4 by exercising and making moderate changes to her diet, I can confidently state “not very likely.”

Why would Time Magazine makes those claims if they are not accurate? Because study results are always open to interpretation – and because we are talking about that very article right now. Buzz is good for business. That’s why.

When I first read the article on why exercise will not help with weight loss, I did so with an open mind. I analyzed the studies presented, examined the facts, and listened to the experts. Putting my own bias about the many obvious benefits of exercise aside, I found the article itself had many biases against exercise.

Dr. Timothy Church, chair in Health Wisdom at LSU, and quoted in the Time article, has since stated, via the American College  of Sports Medicine, that his “professional opinions were misrepresented,” and adds, “Exercise and diet go together. Weight management is most successful when careful attention is given to both physical activity and proper nutrition (ACSM, 2009).” ACSM has also released their own opinion on the subject in a press release dated August 7, 2009.

Your Self-Control Is Getting Weaker…

Despite article claims that exercise increases hunger (which it can, for a bit), or that people feel justified to eat more if they’ve exercised (it certainly happens), the oddest assertion is that your self control weakens the more you use it. In essence, the author seems to be telling us that if we use our self-control to make ourselves exercise, we won’t have any will power left later to control what we put in our mouths.

The Examiner looked at that statement, and the underlying study, and found that [the author] “…mistakenly misinterprets two psychologists who claim that “self-control operates like a muscle or strength… [a] limited resource that is depleted afterward (Muraven & Baumeister, 2000).  Cloud states that “will power, like a muscle, weakens each day after you use it.”  First, muscle actually gets stronger after continual use, which is a basic, fundamental concept in exercise physiology.   Cloud also misrepresents Muraven and Baumeister’s will-power model.  Although the authors say that self-control is reduced under stress, Cloud interprets this as after a person goes for a run, s/he will eat a pizza rather than a salad.  However, once again, he fails to see the bigger picture. In their review, Muraven and Baumeister recognize  that “not only does self-control show short-term fatigue effects like a muscle does, it also shows long-term improvement, just as a muscle gets stronger through exercise.  In other words, there is a long-term effect of gaining strength with practice.”

In other words, when you first start using your self control, it may be weak. But with continued and regular use, it will grow in strength. Sounds just like a muscle, huh?

The Flip Side

To learn some positives about exercise and how it can improve your life and health, Fitness has put together 10 benefits of exercise for you to review. Don’t cancel that gym membership quite yet…

The electronic version of my “Living the Fit Life” is here. >Download your copy now. It’s free! (Courtesy of LA’s the Place.com.)

Post any comments you might have about it. I’d love to hear your feedback.

Before we talk about the best way to get flat abs quickly, we need to clarify one little thing: There is no such thing as spot reduction. If there were I would have the most amazing abdominals ever, because I do a lot of stomach exercises. I plank, pike, lift, crunch, x climb, tuck, roll out and kettlebell. However, I have lost 80 pounds, been pregnant twice, and now carry an extra 10 pounds over ideal. So, alas, my muscles are fabulous, but the excess skin (and few extra pounds) covering them are not.

Do I care? Not really. Because my core is strong and my body can do pretty much everything I ask of it. This Christmas, I found myself climbing up and down a ladder, hoisting decoration-filled boxes in and out of my tiny attic. Reaching overhead while balancing on a rung, lifting the boxes, rotating them across my body and lowering down (sounds like the “wood chop” exercise, doesn’t it?). All stomach muscles engaged, back taught, stabilizers engaged. THAT is why I work my abs…to be able to live my life without ending up in traction.

THE BEST WAY TO YOUR BEST ABS

Creating good, strong abs requires a one-two punch: 1) Strengthen the underlying muscle and 2) Burn off the overlying fat. How much exercise a week do you need to reduce fat? View my post on exercise time to find out.

Exercising your stomach (and back) muscles provides other benefits than just making you look good. Strong abdominals help support your back, causing less pain, and assists with your posture, resulting in less slouching and strain. It’s not all about how we look, but how we feel and how pain-free we are on a daily basis.

HOW TO DO IT

Move through these exercises one at a time, back-to-back, with no rest in between, circuit-style. Start with one set, three times per week. After a couple of weeks, move to two sets, then on to three. When these exercises get too easy, switch to more advanced moves. Stay with it and work slowly through each exercise. Exhale on the effort and work until your muscles are tired or you start to lose form. Click on the “>Learn how to” link where available to view the actual exercise on the American Council on Exercise web site (totally free, too!).

As with everything, be consistent. No one got better at anything by not practicing.

“One may go a long way after one is tired.” ~French Proverb

THE BEST ABDOMINAL EXERCISES

Plank (ACE)

1) Plank. Works back, main abs in front, deep abdominals that support spine from inside and keep your stomach sucked in. Beginner through intermediate: On elbows. Hold as long as you can. Advanced: Elbows on swiss ball (up to 30% more effective). Even more advanced? Gently draw circles on the floor with the ball. Ouch.

>Learn how to plank

Knee Tucks (ACE)

2) Stability Ball Knee Tucks. Works main abs in front, deep abdominals, fronts of thighs, sides of abdominals. Contract your abs and really focus on pulling with your stomach, not with your knees. You can also do these with the TRX system, Gravity Bar, or even paper plates (putting your feet on plates/Gliding Discs instead of a ball).

>Learn how to tuck w/ball
>Learn how to tuck with TRX/Gravity Bar

3) Cross body mountain climber. Works main abs in front, deep abdominals,front of thighs, sides of abdominals. On hand and feet in push up position, body in a straight line, abs engaged. Pull right knee under body towards opposite shoulder, keeping hips in a straight line. Return to starting position. 10-12 repetitions. Switch sides. Make sure to keep your body straight, hips in line (don’t lift when crossing under body), stomach engaged.

Roll Out (ACE)

4) Roll Out. Swiss ball (or TRX/Gravity Bar). Works main abs in front, deep abdominals,front sof thighs, sides of abdominals. Advanced: On paper plates/Gliding Discs, push/pull with your hands along floor.

>Learn how to roll out. Exercise shown is with TRX. Substitute Gravity Bar, or swiss ball where elbows are on ball.

5) Side Plank. Works sides of abdominals (waist). Lie on side, body straight. Gently push up onto elbow and feet, body in a straight line. Hold as long as you can, gently lower. Try not to slouch head into shoulder (think tall and long). Advanced: While body is suspended, reach top arm down and sweep under body (keeping body from rotating), then return, reaching arm up directly above shoulder and towards ceiling, hold. Repeat, switch sides.

Crunch (ACE)

6) Stability Ball Crunches. Works main abs in front. Position yourself comfortably, work slowly and deliberately. The more of your upper body is on the ball is easier, the more that is off the ball is harder. These can also been performed on the floor. Advanced: Hold a weight or barbel plate a chest level.

> Learn how to crunch

Pike (ACE)

7) Pike. (Very advanced.) Works shoulders, deltoids, main abs in front, deep abdominals, front of thighs, sides of abdominals. Pike can be done either on a stability ball, on paper plates/Gliding Discs, with TRX or Gravity Bar. Keep stomach tight and imagine using your abs to pull feet towards hands.

>Learn how to pike on ball
>Learn how to pike with TRX/Gravity Bar

Resources:

Swiss ball – Sporting goods or major retailers
Paper plates – Anywhere
Gliding Discs
TRX – Fitness Anywhere
Gravity Bar – GoFit

The American Council on Exercise (ACE), America’s Authority on Fitness®, just released its annual popular fitness trend report. Topping the list? No surprise here. Budget-friendly workouts and time-saving boot camp-style classes.

The economy has taken its toll on everyone, and the fitness industry is not exempt. Every year ACE surveys its worldwide network of personal trainers, group fitness experts, lifestyle and weight management consultants, and advanced health and fitness specialists to see what’s hot, and what’s not, in exercise.

The top two trends reflect our current economic woes, but there is a definite positive element. Though people are cutting back on expenses, they are still thinking of their health as their best investment. For many, it’s simply time to get creative with their exercise routines. The following are ACE’s “Top Workout Trends” for 2009. See what other people are doing for their health and fitness.

• Boot Camp-Style Workouts: According to ACE, boot camps remain extremely popular because they provide a total-body workout that’s varied, fun and challenging. You burn a lot of calories each session, get a great cardiovascular workout, and strengthen your muscles. Theme: Saves money. Saves time.

• Budget-Friendly Workouts: Fitness experts believe that more people will cut costs to stay in shape. 48 percent of the ACE-certified professionals surveyed predicted that gym memberships will decrease in 2009, and 52 percent said they believe fewer people will hire personal trainers. This is where classes, small group and partner training will see greater growth. Theme: Saves money.

• Specialty Classes: Tired of the same old, same old and wanting an escape from reality, specialty classes such as Zumba, Bollywood, ballroom, Afro-Cuban and other exotic dance styles will grow in popularity. Theme: Saves money and offers an escape from reality.

• Back to Basics: Trainers say they are continuing to focus on returning to basic movements and techniques with their clients. Why? Probably because these basics are tried-and-true, they work, and we are all familiar with them. Theme: Simplifies your life.

• Circuit Training: Many studies have shown that the interval training combination of strength mixed with cardiovascular activity provides a more time-efficient workout than traditional aerobic and weight training sessions separately. Many gyms offer circuit training classes, or circuit training stations, to give their members a quick and easy “no brainer” way to get in shape. Theme: Saves time. Simplifies your life.

• Kettlebells: It’s more “back to basics.” Kettlebell training requires functional, whole body movements and provides both strength, endurance and flexibility training all-in-one. Kettlebell workouts engage multiple muscle groups, making it a great way to work your whole body in a shorter period of time. Theme: Saves time.

• Boomer Fitness: ACE professionals believe that the 50+ audience continues to push boundaries with respect to age, vitality and quality of life. AARP’s fitness initiative for boomers—aimed at providing a wide range of affordable fitness services to its 39 million members—is going strong and growing. Theme: Maintaining good health, preventing disease and increasing quality of life.

• Technology-Based Fitness: If you are part of the “back to basics” group, you may have missed this fitness trend. From iPods and Cardio Cinema to exergaming (i.e., Wii Fit, Expresso Bikes) the latest trend continues to merge fitness with technology. 2009 will provide more interactive video games with fitness benefits, as well as new inventions to make exercising a more engaging experience.
Theme: Escaping reality. Makes exercise more exciting. Gets younger people on-board.

• Event or Sport-Specific Exercises: Sports or recreational activities are predicted to remain a popular way to stay in shape. Participating in a game of basketball, training for a marathon, or bike riding with friends is a great way to get moving while staying connected to friends and family. Theme: Saves money. Saves time. Helps you incorporate exercise with socializing.

• Mixing It Up: As most weight loss professionals will tell you, mixing up your workouts provides the best results. Alternating your weight training sessions with higher reps and lower weights, lower reps and higher weights, for example; mixing intervals into your cardiovascular sessions; or alternating dancing, Spinning®, fencing, kettlebells, martial arts, aquatic exercise, and circuit training. Theme: Beats boredom. Saves your sanity.

Whatever exercise methods you choose, the most important thing to remember is consistency. Put in your 150-250 minutes per week (see this post on exercise time recommendations) with activities that you enjoy, entertain you, save you money or save you time. Even better, look over the above list, get out of your comfort zone and try something different. Fitness hooping, anyone?

–

Q: Do you agree with the ACE professionals’ view of 2009 trends? Anything you see that they might have missed? Feel free to discuss it here.

(written for LAs the Place.com)

Now that temperatures are soaring, exercise may be the last thing on your mind. That hot, sticky feeling is often a great workout de-motivator.

However, we have an opportunity to turn this de-motivator into a motivator: exercising in the pool. Using water as a way to get in shape is both effective and fun. No longer associated only with seniors, aquatic fitness allows us work our bodies hard, yet stay cool and comfortable.

Athletes, housewives, rehabilitation patients and even children are catching this next wave in fitness, and a wide variety of workout options are now available.

(continue reading at LAs the Place)

BUT I LIKE IT

When a personal trainer says she is sore, that’s either a good thing or a bad thing.

In this case, it’s a good thing.

I am testing Russian kettlebells. From my article on building a home-based gym, “Kettlebells provide a thorough, whole-body workout that incorporates strength, endurance and flexibility. The kettlebells’ off-centered weight forces you to use more stabilizer muscles with each move, thus involving many muscles simultaneously. Your core stays active and your body’s muscles learn to work smoothly as one unit.”

Uhm. Yes. And my butt and legs, more specifically hamstrings, are very sore.

The kettlebell professionals at Iron Core in San Diego, California, sent me a kettlebell to experiment with. After very casually playing around with it for two weeks I started yesterday on a six week training program to see how effective kettlebells are in shaping my body. Cardiovascularly I am very strong. However, I am discovering that even as a personal trainer and Spinning instructor there are muscles I apparently miss when I hit the weight room or ride.

I will write a complete review for my LA’s the Place fitness column (with a link from here and my plentyofwords site), with thoughts and progress notes, in about six weeks. Until then, I walk like a rodeo rider.

(written for lastheplace.com)

If sweating and grunting in a room full of strangers is not for you, do not fret. An effective workout can be had inexpensively in the privacy of your own home or office. All you need are a few basics and some creativity.

Continue reading at www.lastheplace.com

(Written for CitiHealth Publications)

I remember my first Spinning® class vividly. With 50 pounds left to lose, an out of shape body and baggy black sweat pants, I wore my insecurity like a badge. As I hesitantly got onto the Spin bike the instructor walked in – and I froze. Taking one look at his very lean frame, I thought, “Uh oh. I’m in trouble.”

But I survived. The instructor turned out to be supportive and encouraging, my fellow students welcoming, and though it made my hind quarters hurt, by the end of the class I had fallen in love…with Spinning, and the way it made me feel after.

“Spinning is unique in that most people can participate,” says Kelly Gill, mother of four and the founder of Temecula’s first Spinning center, Pulse Training Facility (now part of the Rancho Wellness Center). “It’s a hard workout for those who choose to make it hard. But the beauty of the Spin program is that a beginner can ride right alongside an accomplished cyclist. Our goal as specially trained instructors is to set up a successful experience for those beginners.”

Spinning, the original indoor cycling program, was created in 1989 by world-class cyclist “Johnny G.” (Johnny Goldberg) as a safe and convenient alternative to outdoor cycling. With no vehicles or potholes to worry about, participants can focus on “the ride” and on gaining maximum cardiovascular benefits. The cornerstone of the Spinning program is heart rate training – one of the most effective ways to improve cardiovascular strength. Riders control the resistance on their own bikes, thus maintaining the ability to go at their own pace while still participating in the group. Regardless of age or level of fitness, the program enables individuals to customize their workouts.

Pete Ohlasso (65+) of Temecula, agrees. “My wife dragged me to a Spin class nine years ago as way to get me to exercise more during the week rather than just weekends. I have been Spinning ever since. I’m an avid skier, and the classes have made me both a better skier and a better cyclist. But what keeps me motivated is watching a beginner come in, struggling, getting guidance from the instructor, and then watching them make tremendous strides. That’s powerful.” Ohlasso also enjoys the group dynamic. “I’ve made some great friends. You are with a group of people who share the same interest: getting – and keeping – their bodies in shape.”

In addition to challenging their hearts and lungs, Spinning class participants burn up to 500 calories per class, something Sonnie Straw of Temecula discovered first-hand.

“I was working with my trainer during our lunchtime sessions. He suggested I also begin taking Spin classes,” says Straw “I had taken cycling classes before, at chain-type gyms, but burned out on the fast speeds. But at that first Spinning class I realized that I was in a different setting. First off, everyone wore cycling shoes and heart rate monitors, and although the class was tough, nobody, other than me, was gasping for air. I knew I had a lot to learn.” Straw credits the instructors with teaching her how to breathe and use proper pedal stroke. She concludes, “Since beginning my adventure with training and Spin I have lost 30 pounds. I feel like I can accomplish anything now and this time, I will.”

“The goal of the Spinning program is to offer a mind/body workout that helps individuals lead healthier, more balanced lives,” John Baudhuin, President and Co-founder of Mad Dogg Athletics, the developer and owner the Spinning program, writes. “The motivating environment our instructors create, the camaraderie that develops among students and the results that Spinning participants see over time keep them coming back for more, ”

And come back they do. “The number of success stories I’ve seen is staggering,” says Kirby Colas, an outdoor cyclist and cycling coach who has taught Spinning for nine years, first at Pulse Training Facility and now at Rancho Wellness Center. “From previously sedentary parents reaching a life-best fitness level, to elite cyclists using Spinning to replace an outdoor ride, to cancer patients gently riding towards a more relaxed mental state and physically improving response to treatments, I’ve seen some terrific results.”

As for me? That very first Spin class four years ago both frightened and inspired me. I learned I was much more capable than I thought and have come much further than I ever dreamed possible, both on the bike and in my life. I also discovered a need to give back. I am now a certified Spinning instructor – and can only hope I am able to touch someone’s life in the same positive way that mine was.

To locate an official Spinning center near you, visit www.spinning.com.

(by Helen Ryan. Written for LA’s the Place)

Most things I know about life I learned in Spin class.

It’s true.

The stationary bike has been my teacher, and I have spent hundreds of hours learning from it.

Four years ago when I saw my first Spin bike it seemed like…just a bike. Made of cold metal with an unwelcoming seat, it did not look very comfortable. I felt physically awkward: I was very overweight and out of shape in a room full of really fit people. I wanted to leave, to run as fast and far as I could, but did not want to be seen as chickening out.

The first half hour was hell. My behind was numb, my legs were shaky and my heart was pounding. But then I felt something inside. A little spark that ignited a part of me…a part I thought was long gone. That spark re-ignited my pilot light and eventually changed – and saved – my life.

Continue reading at LA’s the Place…

(Written for CitiHealth Publications)

Every January begins the same: You vow to eat better, exercise and become healthier and fitter. A few months later you read an article on “bikini bodies by June” and wonder, “What happened to those vows?”

You are not alone. 60 percent of people drop their fitness resolutions within six months of making them. This year, be one of the 40 percent who succeeds. With these 11 steps, it’s easier than you imagine.

1. Consistency. Make exercise a part of your life. It doesn’t matter what it is or how much, just move your body. Be consistent. Small moves add up and make a difference if performed regularly. No one mastered anything by doing it only occasionally.

2. Fit exercise into your life, not vice versa. A little here, a little there is better than nothing at all. Try to increase your daily physical activity. Take the stairs, park farther away, bring groceries in one bag at a time, pace while you talk on the phone, or conduct meetings standing up. The more you move throughout your day, the more calories you burn.

3. Play. Your child can ride his or her bike or scooter while you run or walk briskly. Throw a ball around together. Hula hoop. Play tag, swim or dance. Make fitness a family affair and everyone benefits, both physically and emotionally.

4. Gather with friends. Instead of meeting at the local coffee house, grab your friends and walk. Go on bike rides together, hike the hills or dance the evening away. There is strength in numbers.

5. Exercise before work or during your lunch hour. Morning and lunch hours at gyms are usually less crowded. Pick a gym close to work so you can shower and head straight (or back) to the office. Exercising earlier in the day can boost your success rate, too, as unscheduled events tend to disrupt evening workout plans.

6. Make workouts shorter but harder. You can make changes to your body and health in a short amount of time, especially if you put some effort into it. Instead of
resting between sets, alternate between exercises or circuit train. Work each muscle until it fatigues and train several muscle groups simultaneously. Keep the intensity high when time is premium.

7. Use your heart. Add some heart rate raising elements to your strength-training program. Perform jumping jacks, skips or shuffles between sets, or try bench step-ups. Keep your heart rate elevated during the standing portions of your workout to maximize calorie burn.

8. Less than an hour? No problem! Block out 30-minutes for exercise most days of the week. Work your core and lower body one day, upper body the next, cardiovascular system the following. You will be surprised at how much you can accomplish with a minimal investment of time. Find the hour of day that works best for you and be consistent.

9. Do it with love. Indoor cycling? Martial arts? Tennis? Boot camp? Aquatic fitness? Find a form of exercise that really appeals to you. If you anticipate the workout, you are more likely to stay true to it in the long run.

10. Fake it ‘til you feel it. Instead of considering exercise punishment, treat is as, well, a treat. Look forward to your workouts — they are a break from your stressful day. They boost your mood, give you time for yourself (or to socialize with other likeminded individuals) and help you feel energized. Tell yourself how much you are looking forward to your sessions. Pretty soon you will believe it.

11. Consistency. A typo that consistency is repeated twice? No, because consistency is the key. Once you begin to skip workouts, return to elevators instead of stairs and no longer walk the kids to school, the days turn into weeks, the weeks turn into months and the months turn into years – years of doing nothing. Do something as many days of the week as you can, even if it’s only 10 or 15 minutes. Day after day of some form of exercise will reap rewards, but day after day of nothing will not. It doesn’t have to be long, it doesn’t have to be that hard, but it has to be regular.

About your resolution? You, and only you, have the power to make this year’s resolution stick. Do it. And have a fitter 2008.