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…

January 1 sported plenty of people out jogging…apparently folks who usually do not jog. They struggled. They ran barely above crawling. They limped. And yet onward they jogged, full of agony. Why? Because their new year’s resolutions told them to.

How long will these joggers keep running? Not long enough. Of the 70% of people who make new year’s resolutions every year a large majority will not keep them. They set unrealistic goals, do not have a proper plan in place, and believe that on an arbitrary date things will “be different.”

THE FRESH START APPROACH

The “fresh start,” or clean slate, concept is what motivates many people to make new year’s resolutions. It also gives them license to “be bad” up until that date, knowing that on the magical day of January 1 they will be transformed into strong-willed exercise machines. Unfortunately, as someone who has seen many a January 1 (or many a Monday) come and go with no miraculous change within myself, I can attest to the fact that there is one big problem with the fresh start approach: The date may be fresh, but you are still…you. With the same life, same issues, same problems you had on December 31. Until you resolve those problems and change your thought patterns, your resolutions will start, stop, and stay unfulfilled.

WHAT TO DO?

1) Forget the resolution. Begin now (whenever that is). Start this day, this meal. Don’t wait for tomorrow. Don’t wait for Monday. Every day you don’t start is another day wasted – and another excuse.

2) From this moment on, think of your health – not your waistline. Is that cookie good for your waist? Probably not. But more importantly, does it do anything good for your body? Your overall health? Your blood sugar levels? If it’s doesn’t serve a purpose nutritionally, eat less of it. Notice the phrase “eat less of it” rather than “don’t eat it?” Telling yourself you will never eat chocolate (or drink wine) again is not realistic. And you will not be able to stick with it. You will “fail” yourself, and wind up waiting for yet another Monday, or another January 1.

3) Set realistic goals. Think baby steps. Don’t look at your total weight loss goal. If you have 50 pounds to lose, think about your immediate short term goal and what it will take to get you there. Buy pants the next size down and make it your immediate goal to fit into them. Or work on making it through an entire exercise class without falling over. Try for a target of eight push ups instead of two. When you reach that specific goal, set another (realistic) one. And another. Pretty soon you will be much farther along than you could imagine.

4) Create a plan. If you want to fit into that next size smaller, plan to add a lot of fruits and vegetables to your diet. Plan to drink a lot of water. Plan to start walking. Those few steps alone will help you lose that one size. Then, for your next step, plan to cut down on sugar. Plan to add in weight training. Bingo. Another size bites the dust.

THE HABIT

It takes around three weeks to create a new habit. Start a new healthy one at three week intervals. For every interval you finish, you are that much closer to your goal. And that much healthier.

I HATE ME!

Above all, don’t beat yourself up if you slip. Simply try to go longer and longer between slip-ups. If you eat a pan of brownies, well so be it. You haven’t “blown it.” Don’t take that slip up as permission to continue eating. Just get back on track immediately: The very…next…meal.

The best resolution of all: Recognize that you are human. But try to be the best human you can be…for yourself and your health.

>download hard copy of article (nyresolutionsh.pdf)

What Do You Really Put in Your Mouth?

(written for suite101.com)

Recording what you actually eat vs. what you think you eat can be a valuable tool in the struggle with weight loss.

It’s a common phrase among people who start writing down what they eat: “No wonder I’m not losing weight.”

They discover they may not be eating enough. They discover they may be eating too much. They discover they are just eating the wrong things.

How do you stack up? Do you know if you are eating the right amounts and types? Knowledge is power, and in this case it’s a simple fix: start keeping a food journal.

It may seem boring and it may feel tedious, but keeping a record of what you eat can make the difference between weight loss failure or success.

(continue reading at suite101.com)

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 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.

Training in water brings fitness to a new level

(Written for CitiHealth Publications)

Nancy and Bob Dubay of Temecula are very fit. The couple strength trains, walks, golfs and performs regular cardiovascular exercise. So when they signed up for private aquatic training last summer both were unsure of what to expect. They were pleasantly surprised

“It’s a good workout,” says Nancy Dubay. “The intervals were hard and got my heart rate up. But I felt refreshed after – full of energy.”

“I was very pleased with how easy it was on my body, while still being challenging,” adds Bob Dubay. “I wanted to try working out in the water because my back was bothering me from other forms of exercise. My heart rate was elevated, my legs and core definitely felt it. And core strength is important for back health.”

Aquatic training provides a well-balanced workout. It encompasses the main components of physical fitness – aerobic training, muscular strength and endurance, and flexibility. The buoyancy of water creates a low impact exercise alternative that is easy on the joints, while water’s resistance, 12 times that of air, challenges the muscles.

“There are so many new ways of training in the water,” says Julie See, President and Director of Education for the Aquatic Exercise Association. “Current popular formats in aquatic fitness are kickboxing, sports-related training including plyometric-type activities, and deep water running, which is great for runners of all ability levels.”

Teri McQuaid, head of Aquatic Fitness for Temecula-based Trainer to You, a mobile fitness training firm, likes the versatility of training in the water. “Everyone can do it,” she notes. “Athletes like aquatic training because it’s great for cross-training. It improves speed and agility and the training can be designed to be sports-specific. Beginners, those with physical limitations such as joint pain, and the very overweight find that working out in the water is easier on their bodies, yet still provides a challenge.”

Trainer to You client Leandra George of Temecula agrees. “I didn’t realize training in water could feel so fabulous,” she says, adding, “I’m using muscles I didn’t know I had. Teri assessed my current physical condition and tailored a program just for me. Working out in water is a wonderful experience that gets results.”

“Here in southern California, we have the benefit of doing aquatic training all year,” McQuaid, a certified personal trainer, points out. “The water and air may feel cool in winter, but when you’re working out, even in water, you don’t notice it.”

Aquatic training is beneficial to people of all ages and abilities, from kids to seniors. Some participants notice a better quality of sleep, while others feel a limbering of stiff joints. The force of working against water also aids in weight loss, burning 400-500 per hour. “I worked with a couple who had not exercised in years and were somewhat overweight,” notes McQuaid. “Their goal was to be able to walk around while on vacation without discomfort and with energy. They worked hard and made great progress. It was amazing to see how well they – and their bodies – responded to the water workouts. And they made their goal a reality.”

“If you have a chance to try this I would definitely recommend it,” says Bob Dubay. “It’s a dynamite workout.” Wife Nancy is in agreement. “It was the break in my routine I was looking for. I like variety, something different. I hope to get back into it this summer.”

So for a great new workout, try adding water.