Your Ideal Form

Helping you on your journey to your best self!

Exercise

Why Only Exercising to Lose Weight is a Mistake

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Why Relying Solely on Exercise to Lose Weight is a Mistake

There are plenty of benefits to exercising. But when it comes to strictly losing weight, relying solely on exercise is a mistake. Here’s why.

Exercise makes better television

Eating is fun. Watching people eat sensibly, however, is boring. So shows about weight loss tend to focus on the exercise. And making that exercise seem as extreme as possible. Making the exercise into a competition is even more entertaining to watch. This can lead to the thinking that burning all your calories through vigorous exercise is the only way to lose weight. But that’s far from the case. You don’t need to be extreme, just consistent. And you’ll make far faster progress by focusing on your eating habits than focusing on exercise.

“Dieting” is a scary word

Some people want to focus on exercise only because they do not want to “diet”. They enjoy exercise, which is great! And they would much rather do lots and lots of exercise than diet. They are afraid that “dieting” will require giving up their favorite foods. It doesn’t have to be that way. There are plenty of eating plans out there that allow you to indulge in your favorites and still lose weight. If you need help finding a diet plan that works for you, check out my free Ultimate Diet Comparison Guide.

Exercising is harder

Which is easier? Going for a two-mile run or doing nothing? It is far easier to do nothing (i.e. not eat something) than it is to try and burn those calories off later. If I have that candy bar, I’m going to have to run two miles to burn it off. Or, I could just sit here and do nothing (including not having the candy bar), and save myself the time and effort. If you plan your meals properly, you can also have that candy bar without having to worry about running it off later!

Exercise makes you hungrier

Exercise is great for revving up your metabolism. An unfortunate side effect of this is that it makes you hungry. So you spend an hour on the treadmill, only to be starving afterward, and then you go home and eat the entire kitchen. If you’re trying to lose weight, it can be hard enough to stick to your meal plan. But being hungry on top of that is no fun. If you can, plan your workouts so that you’ll have a meal right after, and be sure to prep out that meal ahead of time so you don’t accidentally overeat.

Exercise isn’t all that effective

Exercise is awesome, don’t get me wrong. It will help you get stronger. Improve your cardiovascular functions. Sweating it out can improve the look of your skin. It can boost your mood and your confidence. It will tone your muscles and make you look great in a swimsuit (or naked!). But strictly for weight loss? It isn’t all that great. Studies have repeatedly shown that cardio machines overestimate how many calories you burn while using them. And humans are just as bad at estimating as well. Exercise just doesn’t burn as many calories as we hope it will. This can be a problem when we complete a really hard workout (great!), feel really good about ourselves (aweseome!), and then think that it’s okay to eat back some of those calories because we worked so hard (uh-oh). The elliptical said you burned 200 calories, but it could have been overestimating by 42%!

Diet is the key

If your goal is to lose weight, then your best bet is managing your diet. Eating the right foods/right amounts will get you to your destination so much quicker. You just can’t out-exercise a bad diet. It doesn’t matter how hard you work in they gym if you don’t control what you put on your plate. Nutrition is key. You do not have to give up your favorite foods. You just might have to learn to enjoy them in smaller quantities. Learn just how much energy your body needs, and try not to eat more than that.

Challenge: Track your calories eaten vs calories burned during exercise for one week. See what a huge difference there is in those numbers. (Most of the calories we burn during the day is stuff our bodies do to keep us alive, like keeping our core temperature up and pumping blood and so forth. You’re not expected to burn off all your calories eaten via exercise (you wouldn’t have time to do anything else otherwise!))

Fitness Tracker Wearables

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FitnessTrackers

As a self-proclaimed geek, I am a big fan of modern technology, and using it to make my life easier. And it’s no different in the realm of weight loss and fitness. I’ve already covered apps you can use to track nutrition and to help you get in some exercise, but let’s talk about tracking that exercise now. Many nutrition apps will also have a way for you to log your fitness, but they tend to be woefully inaccurate. Your current height, weight, metabolism and intensity will all determine how many calories you burn for a given activity, and these vary greatly from person to person. A fitness tracker that incorporates a heart rate monitor can much more accurately determine how much work you did, rather than just give you an average.

I personally have had a FitBit Blaze for about a year now. It has an integrated heart rate monitor. Food that I tracked via the SparkPeople app was synced with my food log on FitBit. The FitBit dashboard would then let me know my calorie surplus or deficit for each day, as well as a running total for the week. When I took this number, divided it by 3500 (the number of calories in a pound) I found that between the watch and my tracking, it was a fairly accurate determination of how much weight I would lose each week.

Now, a recent study shows that people using a fitness tracker lose less weight than those without. These findings may turn you off to a tracker, but I want to address what’s really going on in the human psyche that led to these results. The study compared two groups. Both were told to exercise a certain amount, but one group had the fitness tracker, and the other group did not. The reason those with the tracker lost less weight is due to the feedback of the device. If your goal is to hit 2,000 steps, as soon as the device tells you you’ve hit that number, you’ll quit. If you don’t have that, and you know you have to walk about a mile to get to that number, you might walk a bit extra to be certain you get all those steps in since you have no way of knowing for sure. The thing is, this can also work in reverse. You may look at your tracker and realize you need so many steps to hit a goal and get up and move around some to hit that number.

Personally, both of the above have happened to me. My tracker reminds me to move every hour, and has me try and get 250 steps each hour. It reminds me of this goal 10 minutes before the hour is up if I haven’t met it yet. In the mornings, I will pace while my coffee is brewing to hit that number. But as soon as I do hit that number, I’ll stop. So the tracker does get me to move! I probably wouldn’t pace at all if it wasn’t prodding me to do so. But I also only do the minimum to get that number and then stop. And there’s also the psychology of how close I am. If I only need a few more steps, then I am far more motivated to hit that goal. It’s so close! But if I have a long way to go, if I’ve been sitting all hour doing work and I have to get all 250 steps in during those 10 minutes, I am far more likely to just ignore it. (While writing this, my watch told me I have 201 steps left this hour. That’s probably not going to happen.) (Conversely, this past weekend we spent a day in New York City and did a LOT of walking. When we came home, I realized I was only 1000 steps from getting a new milestone badge for 25K steps walked in a single day, so I had my fiance drop me off a block from home and I walked the rest of the way to hit that goal!)

Another reason that those with a fitness tracker possibly lost less weight is due to the feedback of calories burned. Since the tracker does the logging for you, you know how many calories you burned doing an activity. Seeing this number can make it very tempting to eat back some of those calories.

If you aren’t currently regularly exercising, and getting a wearable motivates you to move more, then getting one is definitely better than not getting one, especially if you tend to get into a zone with your work and forgetting to get up from your  chair all day. (I have been guilty of this at times!)

Also, another very important thing to keep in mind is that fitness wearables are designed to track activity, but diet is the bigger battle in the weight loss war. If your goal is to lose weight, then tracking your nutrition and hitting your calorie/macro/points numbers is way more critical to achieving success.

Workout Apps

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Workout Apps

Just like there are tons of apps out there for tracking and logging your nutrition and your fitness, there are also a flood of workout apps out there. The apps I’m going to talk about aren’t about tracking, but about actually giving you a workout to do.

When you don’t know what to do

Workout apps are just that. An app that takes you through a workout. I generally recommend you watch the workout through at least once beforehand so you know what to expect, but other than that, you generally just follow along doing the exercise shown on screen. Some of the apps will have a countdown timer showing how long until the next exercise if they have a video of the workout. Others simply list exercises and tell you how many of each to do, and you go from one exercise to the next in a circuit until you are finished (or you can complete the circuit multiple times if it’s too easy for you!) It’s like having your own personal trainer in your pocket.

When you’re short on time

Workout apps are great when you are short on time. Many of the workouts are five to ten minutes in length, letting you squeeze in a workout quickly. Some of the apps are focused on a particular body part, so you can quickly work your arms, and if you find another few minutes later in the day, you can  work your legs next. Others focus on giving you a full body workout each time.

When you are short on space

Workout apps are designed to be viewed on a cell phone, and perhaps because of the small screen size, most of the workouts don’t require a lot of physical space. At most, you generally need the amount of floor space needed for a yoga mat. This means you can generally do these workouts right in your living room.

When you have little to no equipment

Another bonus to workout apps is the workouts they put together are often body weight based, so they require little to no equipment. Lunges, squats, push-ups, crunches, etc. can all be done without a gym membership.

When you are traveling

Because workout apps tend to be designed to be short, space saving, and light on the requirements, they are fantastic for when you are traveling. I travel often for work and know that it can really throw my gym routine way off. Having these little workouts to do can give you something to work on while you’re traveling so that a vacation doesn’t set you way back.

When you need one

There are so many apps out there, it can be hard to make a list. Do a search for “fitness trainers” to see just how many there are! A very popular one is 7 Minute Workout. You can also search for a type of workout you are looking for such as “yoga” or “booty workout” to narrow it down. There is a company that makes a series of apps called “Daily Workout Apps” which has free workouts for butt, abs, yoga, cardio and arms. And if you have more time, YouTube has millions of fitness videos for every level, and of every type imaginable.

Do you have a go-to app for working out? Let me know below!

Getting Started with Lifting Weights

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Getting Started with Lifting Weights

So you’ve got a good cardio routine down, but you’re really curious about the other half of the gym: the weights. It can be a bit intimidating over there if you don’t know what you’re doing, but I’m here to help you ease into it!

Let’s start by getting some facts straight: increasing your muscle mass is the only way to PERMANENTLY increase your metabolism and burn off more calories while you sleep. Don’t fall for the myth that lifting weights will make you bulky. If you want to get bulky, you will need to eat at a calorie surplus, eat a lot of protein, and for most women to get supper ripped, you will also need to take steroids. Lifting while eating to lose weight will give you the lean body you are looking for. “Toned” just means “having low body fat and showing some muscle definition.” If you want to get toned, you will have to lift weights. And you might be surprised just how much you’ll have to lift to start seeing that definition. If your purse weighs 10 pounds (some of us feel the need to carry whatever we might possibly need in case of any eventuality) or your toddler weighs 20 pounds, then toying around with five pound weights isn’t going to get you anywhere!

As always, consult a doctor. If you can, consult a trainer. Doing things incorrectly can hurt you, and we don’t want that. One session with a trainer to nail down your form and make sure you are lifting correctly can save you from a world of hurt and injury down the line.

Machines

Weight machines have you use levers to move a stack of weights. Working with a trainer will help you overcome the “I don’t know what I’m doing feeling” when approaching some of the weight machines. Some of them seriously look like medieval torture devices, and having someone show you how it works rather than figuring it out on your own can really make a difference. That said, newer weight machines at newer gyms will often have a diagram on them explaining how to use it. Weight machines tend to only work one way, so there is less chance of injury, since the machine forces you into a particular plane of motion. Whether with the help of a trainer, the guide on the machine, or asking the person who just hopped off the machine (people are generally happy to help if you just ask!), get into the proper position on the machine, use the pin to set a weight that’s good for you (start light, you can always increase later) and then work through as full a range of motion as you can.

Cable Machines

Cable Machines use a steel cable attached to one or more pulleys to move a stack of weights. Because the end of the cable that you hold can move around freely, cable machines let you work with a wider range of motion and exercises. Especially ones where you can adjust the height of the pulleys so that you can work different muscles. For example, you can attach a bar attachment to the cable, set the pulley low, and use it to do bicep curls. Or you can use that same bar attachment, set the pulley up high, and push down on the bar, working your triceps. By adjusting the pulleys and what attachments you use, you can easily get a full body workout in from just this one machine! Since the cable gives you a bit more freedom to move around somewhat, it is important that to get the most out of your exercises that you be sure to practice good form. Keep your core nice and tight, and for most exercises, you’ll likely want to keep a straight/flat (not rounded) back.

Dumbbells

Dumbbells move us into the realm of free weights. There is nothing restricting the movement beside your own muscles. Free weight exercises often require that you use auxiliary muscles for stabilization, giving you a better full-body workout. Dumbbell exercises are very versatile, and you can find them in most gyms, including hotel gyms if you tend to travel often. Depending on the exercises you are doing with dumbbells, you may want to consider using wrist wraps for extra wrist support. You may find that your arms can lift a certain weight without a problem, but your wrists end up being the limiting factor. If you’d like to get started with dumbbells, check the the end of this post for a free workout!

Barbells

Barbells are the next step up from dumbbells. Once you get into barbell lifting, form becomes VERY important. Olympic weightlifting and  power lifting use barbells for lifts such as: squat, deadlift, clean, jerk, snatch, and press. Many of these movements are complex, full-body movements and can give you an amazing workout. As they are complex, I do not recommend working on barbell lifts without a trainer or very experienced lifter to check your form. That said, once you get into barbells, it is hard to go back to lifting any other types of weights! You get to realize just how strong you are, and it makes you feel unstoppable!

If you have any questions at all about weight lifting, please ask in the comments below!

 

Getting Started with Spinning

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Getting Started with Spinning

So running wasn’t for you, you wanted something low impact, but you don’t have access to a pool, or perhaps you just aren’t ready to be seen in a swimsuit yet. Have you thought about trying spinning?

Spinning is basically what happens when you take stationary cycling and give it a few shots of espresso. It is done in a group setting, with pumping music, possibly dim lighting depending on the studio, and an instructor at the front that tells you when to sit, stand, and what tempo and resistance to work at. Having that coach is awesome. You know that you’re getting a good workout, and you won’t leave feeling like you could have done better, or that you were just putzing around. The group setting can make it more fun, but a bit more intimidating. Don’t compare yourself to others in the class! Just focus on doing the best you can.

What you’ll need to get started

You’ll need water. Lots of it. Especially in colder climates where the air gets dry in winter.  Make sure your water bottle is easily drunk from while you’re moving. A wide-mouthed bottle will leave you wearing more water than you drink. A squeezable sports bottle with a sports valve top is ideal. A towel, cause you will sweat a ton. You could just use your shirt to wipe away sweat, but your shirt will likely also be drenched. Optional items include padded cycling shorts. Your ass WILL hurt, especially if you haven’t been on a bike in a long time. If you really enjoy yourself, and think that you are going to get serious about spinning regularly, you can look into special “clip-less” shoes. The pedals on the spin bikes have “cages” that you can slip your foot into, but if you flip them to the other side, you can clip in special shoes if you have them. Spin bikes do not glide. You can’t just stop pedaling and have the wheel keep turning freely, so you’re going to be moving your legs non-stop throughout the entire class. If you need a break, slow down, and/or slower the resistance, but don’t stop.

What to do

If this is your very first class ever, arrive early. Introduce yourself to the instructor and let them know this is your first time, and they’ll help you set up your bike and go over the important stuff with you, like how to control the resistance. This is also a good idea if it is your first class at a new studio; the equipment might be different than what you’re used to! The seat will seem high; it should be set to about your hip height. The instructor should also go over any terminology used in class, such as “positions” they might call out, meaning you change where on the handlebars you rest your hands, or whether you are sitting in the saddle or pedaling standing up. After you’re all set up and adjusted, hop on the bike, slide your feet in (or clip in) and start pedaling at a nice easy pace to warm up. From there, just listen to what the instructor calls out, and follow accordingly for an awesome workout!

A word on technique

To get the very best out of your spin class, it is important to have good form. As you pedal, be sure you are driving with your heel or focused on keeping a flat foot. You don’t want to only be pushing with your toes pointed down the whole time. Also, to double your results, remember to pull UP on the pedals as much as you push down. That’s the whole point of the cages/clips on the pedals; it allows you to pull as well as push, giving you the opportunity to work your leg throughout the entire revolution of the pedal. Spinning is great because you can adjust the workout to your needs. Feel like it’s getting too hard? Slow down your cadence (how fast you’re pedaling) and/or decrease the resistance. Feel like it’s a piece of cake? Crank up that resistance and pedal faster! What you do NOT want to do is just stop without giving your muscles a proper cool down, so while it’s okay to dial way back on the intensity (remember, don’t compare yourself to others in the class!), keep going and don’t stop!

Have you tried a spin class before? What were your thoughts?

Getting Started with Swimming

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Getting Started with Swimming

So, perhaps running is not for you. You’ve tried it and hated it, or perhaps your joints really don’t like the impact. Swimming may be the workout for you.

Swimming is unique in the cardio world. For one, it gives you a full body workout. You aren’t just propelling yourself forward with your legs, but you are using your arms as well. Because you are surrounded by water, you don’t get all sweaty and gross like you would with other exercises. While it is a nearly zero impact workout, it is certainly not easy! If you have access to an indoor pool, you can swim year-round.

Caveats

Which leads us to the caveats for swimming. It can be easy to overdo it in the pool. The water keeps you cool and washes away your sweat, so it’s easier to keep going for longer. If you are just starting out and not a strong swimmer, be sure there is a lifeguard present! Always consult your doctor before starting a new exercise regimen.

Learn to swim

The first step is being able to swim a lap. Most lap pools are 25 meters from one end to the other. Olympic-sized pools are 50 meters long. If you do not know how to swim, or cannot swim an entire lap, or perhaps you don’t know the “proper” way to do the freestyle or front crawl stroke, then you need to start out with some swim lessons. Head on down to your local recreation center or YMCA and see what swimming lessons they offer. As you progress through the lessons, you will learn the proper way to do the main swimming strokes: backstroke, breast stroke, freestyle (or front crawl*) and even butterfly. You’ll also learn the proper breathing techniques to keep you as streamlined as possible while also getting enough air.

Build up your endurance

Once you can comfortably swim 50 meters, you can start building up your distance to get in a longer workout. This is easier in a standard pool, since adding 25 meters at a time is easier than jumping up 50 meters at a time. Building up distance in swimming is different than running. With running, you can always slow to a walk. With swimming, you can only slow down so much. It’s really either swim or sink. Most swimming programs will have you swim a certain distance, then take a rest at one end or the other. As you progress, your swim time gets longer, and the rest periods may get shorter.

For true beginners, there is a 0 to 700 program. It starts you off very slowly, then builds distance until you are swimming 700 meters in a session, although not all at once.

Go the distance

Once you are ready to progress further, or if you already have a decent cardiovascular base and are a decent swimmer, you can move up to the next level. A program I have used in the past is the 0 to One Mile swim plan. It starts off with a 700 meter day (not all at once though!) and then builds to a “swimmer’s mile” which is 1650 meters.

What you’ll need

To get started with swimming, you’ll need some equipment. Of course you’ll need a place to swim, and you’ll need a proper swimsuit. A good swimsuit will let you move through the water without creating drag, giving you a wedgie or, heavens forbid, getting loose and coming off mid-stroke. Goggles are also a must for protecting your eyes from the chlorine and letting you see where you are going. A swim cap is not necessary, but it helps prevent the strap of the goggles from pulling on your hair, and can help minimize chlorine damage to your locks.

Do you have any questions about swimming for exercise? Let me know in the comments!

* The stroke is technically the front crawl. Back in the day, in the Olympic “freestyle” event, swimmers could choose their strongest stroke for the race. Because front crawl tends to be the fastest for everyone, that’s the one every swimmer chose, so now, freestyle is synonymous with front crawl.