Who Gives The Best Nutrition Advice?

While I was lecturing at the College during my Health Science class Friday, one student described himself as an expert to help others lose weight because he lost weight by running and eating cabbage and hard boiled eggs.  He claimed he is qualified to help others follow his regime and will profit big.  He added he has no formal education in Nutrition or Fitness but has read lots of magazines and books on the subject.  

I feel compelled to share an article (below) from the Chicago Tribune.  Bottom line? A human, with credentials in Science and a specific curriculum in Nutrition and Health / Fitness as well as experience in the field should be considered.  Best option?  A dietician and/or nutritionist certified or licensed is preferred.  Investigate your "Nutritional Counselors" background before you invest.

Best in Health,

Jim Sayih, MS, CSCS
Nutrition Certificates from:

• N.E.S.T.A.
• I.S.S.A

Professor, Broward College
Presidents Council on Physical Fitness & Sports, Community Leadership Award Recipient
______________________________________________________________

Chicago Tribune: READ ON...

After spending four miserable days in the hospital with gallstones, Chicago resident Priscilla Dias Hill resolved to improve her eating habits. Rather than working with a licensed dietitian, however, she chose a holistic health coach.

Dias Hill's coach, Chip Allman-Burgard, came to her home and helped cook meals. The two went grocery shopping together. And he taught her how to choose whole, nutrient-rich foods over heavily processed substances

But some say health coaches have no business dishing out that sort of nutrition advice — especially when medical issues may be involved — because they are not licensed by the state of Illinois.

"When (a health coach) takes a client shopping, helps in meal preparation, and then counsels on better meal choices, they are performing the job of a registered dietitian," said Jackie King, a registered dietitian and diabetes educator. Those who are not registered dietitians, she added, "have no better credentials than a neighbor or friend who would do the same thing, except they are profiting from it financially."

Long ignored by medical doctors, the field of nutrition is now recognized as an essential part of a healthy lifestyle. As interest grows, registered dietitians have been fighting to protect their turf against an influx of competition from not only health coaches but also pharmacists, acupuncturists, herbalists, chiropractors, personal trainers and bloggers.

The Academy of Nutrition and Dietetics, a trade group that represents registered dietitians, has been working to ensure that only licensed professionals can legally offer detailed nutrition counseling, both by seeking licensure laws in states that do not have them and by opposing efforts to relax rules elsewhere. To help its state affiliates submit licensure bills, the association developed a Model Practice Act to be used as a blueprint and offered training on effective lobbying strategies.

A 2011 report from the group stressed that licensure was critical because it protected the public from "incompetent, unqualified and unskilled practitioners" and encourages its members to report "incidents of harm." It also noted that dietitians face "a significant competitive threat" as other practitioners expand their services to cover nutrition counseling."

Opponents of restrictive licensure laws accuse the dietetics association of trying to monopolize the field by excluding competition and restricting choice at a time when nutrition professionals are needed more than ever.

"Nutrition isn't an occupation like nursing; it's a tool kit used by doctors, life coaches, dietitians, acupuncturists," said Zina Murray, of Chicago, who used a holistic nutrition expert to restore her health and traveled to Springfield to help lobby legislators for broader licensing laws.

Until recently in Illinois, only registered dietitians could qualify as a "licensed dietitian nutritionist," but in December the law was amended to include certified nutrition specialists and several other groups who undergo extensive training.

The new law, which the Illinois Dietetics Association initially opposed but now says is "pleased" has passed, also offers slightly more protection to those who give general nutrition advice, including acupuncturists and employees of health food stores. Health coaches and other unlicensed practitioners may describe themselves as a "nutritionist" or "nutrition coach," provide broad information and encourage healthy eating choices.

What remains unchanged is that unlicensed individuals may not legally call themselves a "nutrition counselor" or another protected title or advise clients on an individualized basis — such as by developing customized diet regimens.

A license is also required to practice medical nutrition therapy, which involves working with people who are ill or have conditions such as diabetes or high cholesterol.

Though some certifications require more science-based nutrition training than others, there isn't a single group that can claim to have the edge, said Dr. David Miller, a pediatrician and licensed acupuncturist who uses herbs and nutrition counseling in his practice.

"The science of nutrition hasn't been established yet and is, in fact, still a very active area of research," Miller said.

At the same time, Miller said, several overarching nutrition principles seem to be holding up: eating fewer processed foods and emphasizing the Mediterranean-style diet, which includes healthy fats, fruits and vegetables.

"The greatest problem is that the public doesn't have access to enough professionals who can help them understand the basics of healthy eating," said Miller, the director of East-West Integrated Medicine in Chicago.

Quick Tip

Thermotherapy is alternating warm water with cold water for 30 seconds each in the shower.  The cold on the body sends blood to your organs while the warm brings it rushing back to your muscles, which will increase your circulation and boost your immune system.

COOPER CITY PERSONAL TRAINER: BEING A CAR POTATO PILES ON POUNDS

(COOPER CITY, FL May 31, 2011) – Did you know that your daily commute could impact your health? That’s the message of a recently released University of Illinois study that links frequent car use with the climbing obesity rates in this country. 

“There is no doubt that we are a car-centric society,” says Jim Sayih, a personal trainer at 911 CrossFit in Cooper City, FL. “We drive everywhere, even distances that could be easily reached by walking. That’s just part of our lifestyle.” 

What makes the problem even worse, Sayih observes, is that we often pick up a meal at a fast food drive-thru, and eat it while we drive. 

“We’re eating a high-calorie meal while sitting in the car,” he says. “Not only that, but we also bank and pick up our prescriptions at a drive-thru window, which means we hardly ever get out of the vehicle and walk anywhere, so we don’t burn all these calories we take in. This behavior ultimately leads to obesity.” 

Not surprisingly, the United States has the highest number of obese people in the world; currently, one in three Americans suffers from obesity, defined as 30 or more pounds over a healthy weight. 

“Obesity is dangerous because it can lead to type 2 diabetes, heart disease, and many other serious health conditions,” Sayih points out. “Of course, car alone cannot be blamed for these alarming statistics. There are other contributing factors at play, such as poor eating habits and sedentary lifestyle.” 

Sayih says that for people who spend hours every day driving  – or sitting anywhere without much movement – it is crucial to pack in a heart-pumping, calorie-burning workout into their schedule. 

To stay healthy and fit, U.S. Centers for Disease Control and Prevention (CDC) recommend at least 30 minutes of moderately intensive activity five days a week, as well as muscle-strengthening exercises at least twice a week. Unfortunately, studies show that as many as 60 percent of Americans don’t get the recommended amount of physical activity, and over 25 percent are not active at all. 

How do you integrate exercise into your busy schedule? 

Sayih’s suggestions: 

Use your feet: “Instead of driving, walk (or cycle) to your destination and back. The key is moving fasting enough to get your heart rate up. If you choose walking, remember such common-sense precautions as low-heel, flexible-sole, well-fitting shoes.” 

Compound exercises “are time-efficient muscle builders that work several muscle groups at one time. One example is a squat, which works many muscles in the lower body and core. A fitness professional can show you some effective, yet time-saving moves.” 

“The important thing is to change your sedentary habits into an active lifestyle,” Sayih adds. “And that is one piece of advice you should not take sitting down!” 

  

About 911 CrossFit: 
A retired Police Lieutenant who served 20 years in Miami, Jim Sayih launched 911 Fitness in August 1998 and 911 CrossFit in November 2010. Jim is known as the “Toughest Cop Alive”. Client testimonials, nationwide, are available atwww.911Fitness.com. Jim Sayih holds a Masters Degree in Exercise Physiology and is an Adjunct Professor at Broward College, teaching Wellness and Health Science as well as a certified strength and conditioning specialist with 20 years of experience in the fitness industry. Jim also specializes in working with individuals suffering fromdiabetes.  He can be reached at Jim@911Fitness.com or 954-438-4744. 

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About Jim Sayih, Fitness Expert: 
Sayih holds a Masters Degree in Exercise Physiology and Sports Science and is a certified personal trainer/strength and conditioning specialist with 20 years of experience in the fitness industry. He is also an Adjunct Professor teaching Wellness and Health Science at Broward College and can be reached at Jim@911Fitness.comor 954-438-4744. Sayih is available for media interviews on a wide range of topics related to health, wellness and fitness.  For Jim Sayih's complete media kit, please click here:  Jim Sayih Media Kit

5 Surprising Reasons You Blew Your Diet

by Shelby Starnes – 5/25/2011

Your diet failed. You blame the macronutrient ratio, the calories, the timing, the supplements, and Aunt Donna's low-fat muffins.

But maybe it's not the diet that failed. Maybe it's you. The diet didn't work because of your own self-sabotaging mental habits.

Let's take a look at the most common, and often surprising, causes for diet failure and figure out how to avoid them.

Reason #1: You Attach Negativity to Dieting

Make two lists: one containing the pros and one containing the cons of your diet. Now, compare the lists. Which is more compelling?

Until the "pros" list wins, your diet will never truly succeed.

Drug addiction works the same way. Why do people stay addicted to drugs? Because the pleasure the drugs provide outweighs the pain of quitting. You'll stay addicted (to drugs, junk food, or whatever it is) until the pain of staying addicted is greater than the pain of quitting.

To champions, dieting means improvement, achievement, and winning. That greatly outweighs the occasional cravings and the social inconveniences. Dieting, to them, isn't something that generates negative thoughts. It's a tool for success. It's what they do and who they are.

If you want to win at the dieting game, you have to learn to associate pleasure with dieting – the pleasure of losing fat, gaining muscle, appealing to the opposite sex, winning your competition. When these pleasures outweigh the pain of dieting, you'll no longer have issues.

Revisit your list of pros and cons often, especially if you start to feel the pull of the "dark side."

Strategy In Action: When the people I coach tell me they're struggling with their diets, I tell them to think about why they started in the first place. What motivated them to make a change? Why did they contact me to begin with?

They started the diet for a reason, and usually just a simple reminder of what compelled them to start is enough to get them back on track.

Very simply put, you either want it or you don't.

Reason #2: You Have Analysis Paralysis

I see this on forums all the time – guys trying to construct the "perfect diet," making sure that everything lines up (including the stars) so that it burns off all their fat while simultaneously adding slabs of ungodly muscle mass.

They take aspects of carb cycling, mix it with a keto diet, add in a sprinkle of carb back-loading, maybe some Jenny Craig... and pretty soon they just have a big pile of shit.

Newsflash: There is no perfect diet! There never will be. And what works great for you this week probably won't work for you next week. So rather than wasting your time and energy trying to make sure everything is perfect, just get to work and let the pieces fall into place on their own.

Yes, you need to spend some time putting together a sensible plan, but don't turn it into some massive research project that prevents you from ever getting the ball rolling. Procrastination manifests itself in many ways, and "analysis paralysis" is one of the most potent.

Be smart about your diet, but don't overthink it. The simpler you can make something, the greater the likelihood that you'll be consistent with it over the long haul. Consistency over the long haul = success.

Strategy In Action: Clients often come to me with some of the most harebrained, complicated diet and supplement plans, comprised of about 90% extraneous bullshit and 10% fundamentals.

I change the ratio to 90% fundamentals and 10% "special tweaks" and suddenly they start moving towards their goals again.

What's your ratio?

Reason #3: You Expect Miracles

Inundated with infomercials, magazine articles, and slick sales pitches, we as a society have come to expect radical physique improvements in minimal time, and with minimal effort. Anything that takes more than a couple days wears our patience thin.

Now, granted, there are some diets, training approaches, and supplements that will help you reach your goals much faster than others, but the bottom line is that an awesome physique takes years to build. There's no way to get around that.

It's often said that people overestimate how much they can accomplish in one year and underestimate what they can accomplish in ten years. This applies on a smaller level as well – many will try to cram what should take four months to achieve into a two-week period (if even that).

It doesn't work that way, folks. You can only rush a diet so much before you run into problems with maintaining muscle and strength, keeping metabolism elevated, etc.

Realize up front that the task at hand will not come easily, nor will it come quickly. The sooner you realize that, and the sooner you get to work, the faster you'll get to your goal.

Strategy In Action: When I get ready for a show, I'm already leaner than most, but I still give myself 16 weeks or more to dial things in properly. This is the only way to come in at my best.

Remember that bodybuilding is a marathon, not a sprint. The best guys are the ones that figure out how to stay consistent for the long haul. Ronnie Coleman had been an IFBB pro for six years before he won his first pro show.

Reason #4: You're Hanging Out with the Wrong Crowd (and reinforcing the wrong habits)

What do your friends do for fun? Do they have similar interests as you in terms of building muscle and losing fat? Or do they like hanging out at the bar, watching football and eating pizza, and gaming?

Occasionally having a beer with some friends is one thing, but getting hammered a few nights a week, sleeping in until noon, and missing the first three meals of the day will definitely crush any chance you have at building a respectable physique.

The crowd you hang out with will impact what you do and who you become in a major way, so make sure you choose wisely. Having peers with similar interests and goals will propel you toward your own goals much faster.

Weed out the people (and activities) that hold you back from being your best. The sooner, the better.

Strategy In Action: I first got into bodybuilding at age 19. A lot of my peers wasted their time drinking, smoking pot, and engaging in various other non-productive activities.

This was fun for a while, but I quickly realized that if I wanted to make anything of myself in this sport, I was going to have to get to work. I immersed myself in bodybuilding, learning everything I could about diet and training.

Yes, I might have lost some "friends" in the process, but I made new friends, ones with similar goals and interests as me, which helped move me towards my goals much more efficiently.

Reason #5: You Compare Yourself to Others (in a non-constructive way)

It's human nature to make comparisons, but they'll get the best of you if you don't watch yourself.

Comparisons are good when they make you step out of your comfort zone and step up your game. If you see a guy in the gym with arms twice the size of your legs, use that as motivation to work harder and eat smarter. Realize that time and effort went into building those arms, and commit to doing the same.

Comparisons are not good when they make you feel inadequate, limited, or like you'll never reach your goals. If you see a guy with an awesome, ripped physique, it's not productive to think, "I'll never have genetics like that!" or "I'd look like that too if I took drugs and spent my whole day training!" Toss the rationalizations if you want to make real changes.

It's important to remember that successful people had to bust ass for a long time to get where they are. They had to suffer innumerable trials and setbacks in the process. It's easy to just focus on their successes, what we see right here, right now, but that's never the whole story.

Make sure you're using comparisons to leverage your success, rather than hinder it.

Strategy In Action: As a competitor, it's extremely easy for me to get caught up in the comparison game. There are so many awesome physiques at the national level, physiques that are light years ahead of mine.

Rather than letting this slow me down, I look at the guys that are better than me and try to figure out how they got there. Perhaps they've been in the game longer, or they're using a better diet or training approach. Whatever it is, if I want to reach my personal best I need to figure it out and take advantage of it.

Summary

• Figure out why you're dieting. A strong enough why will help you through the how.
• Don't overcomplicate the process. Getting started is far more important than having the "perfect" plan.
• Respect the process. Have patience and realize that awesome physiques are not built overnight.
• Create an environment for success by hanging out with the right crowd.
• Harness the constructive power of comparison. Use comparisons as a tool rather than a handicap.

Our life is determined by the choices we make and how we respond to the situations we're faced with. Make sure your choices and responses are in line with your values and goals.

Original link:  http://www.t-nation.com/free_online_article/most_recent/5_surprising_reasons_you_blew_your_diet

Personal Trainer Urges Physical Activity to Counter Arthritis

A feature in the South Florida Times.  For original link, see bottom.


Written by STAFF REPORT

A Cooper City-based personal trainer is urging those with swollen, painful joints to learn about the benefits of physical activity.

“For arthritis, exercise helps strengthen the joints, while reducing pain and stiffness," says Jim Sayih. “It also helps with weight management, which is very important because a new study from the Centers for Disease Control and Prevention shows that obesity and inactivity can add extra pressure on the joints.”

Arthritis Awareness Month and Osteoporosis Awareness and Prevention Month are observed in May.

Sayih, a personal trainer at 911 CrossFit, says arthritis affects an estimated 40 million Americans annually and 44 million suffer from osteoporosis.

He has a master’s in exercise physiology and sports science and is a certified personal trainer/strength and conditioning specialist, with 20 years of experience in the fitness industry. He is also an adjunct professor teaching wellness and health science at Broward College.

Unlike arthritis, osteoporosis is not painful but it weakens bones, leaving them prone to fractures -- most commonly in the hip, spine and wrist.

“The good news is that, like in the case of arthritis, exercise is very effective for osteoporosis also,” Sayih says. “As a matter of fact, the same routine will benefit these two conditions, because people with certain forms of arthritis face a higher risk of osteoporosis, as well. Your trainer will be able to devise a program that’s appropriate for both.”
Some exercises Sayih says will be effective for both conditions are:

• Strength training. “It will not only strengthen the muscles that support and protect joints affected by arthritis, but also fortify bones so they can resist fractures.”

• Weight bearing. “It works your muscles and bones against gravity, so it’s especially good for building and maintaining healthy bones, as well as increasing joint mobility.”

• Flexibility.  “Being able to easily move your joints through their full range of motion will lessen pain and prevent injury, which is vital for both arthritis and osteoporosis sufferers.”

• Stability and balance. “Good coordination will prevent fall-related injuries, which can seriously harm people with osteoporosis and arthritis – or anyone, for that matter.”

Sayih recommends that before starting an exercise program, check with your doctor. Start out slowly and gently and always warm up beforehand. With arthritis, don’t do any exercises that hurt. He suggests that to exercise safely and productively, you should work with a fitness coach.

To reach Sayih,  call 954-438-4744 or e-mail Jim@911Fitness.com.


http://www.sfltimes.com/index.php?option=com_content&task=view&id=7209&Itemid=210

What Women Should Never do (but often do) While Trying to Get in Shape

I know a lot of the boot campers are afraid of getting "bigger" and "bulkier" from some of the work outs we do.  Read this article by Juliet Deane from Elite Fitness Systems to learn the benefits of our resistance training.   -Adam

What Women Should Never do (but often do) While Trying to Get in Shape; Part 1 of 6

By 

Juliet Deane

Published: March 11, 2011

This was originally intended to be a single article. I realized several pages deep that it was impossible to give you enough to help yourself or the important people in your life in one article. With the best intentions, I’ll give it to you straight. Over empathizing or hand-holding never helped, motivated or aspired anyone to change.

Mistake Number 1: Deciding to lose weight FIRST before beginning to weight train.

This thought process is 90% personal theory to avoid “bulking up” and 10% excuses to not step outside a comfort zone. Ask anyone with this mindset enough of the right questions and I guarantee it will boil down to the fear of bulking up or getting too big. I’ll get into some of the 10-percenters, but let’s tackle the majority first.

Many women (and even men these days) feel that shedding weight through cardio and diet before resistance training will lead to a leaner looking body in a faster time. The thought is to lose all the excess pounds on the scale and then “tone up” the leftovers for a sleeker, sexier, firm body.

Is it possible to lose fat exclusively through diet and conditioning? Yes – but it’s not faster, nor is it more efficient in the long run. Weight training in conjunction with improved eating habits and conditioning has major advantages over cardio and diet alone. But this information and the list of supporting facts are worthless until a woman actually believes that she is NOT an exception to the bulk factor.

It’s one thing to acknowledge information and another thing entirely to accept that it applies to you.  Many women will give excuses.

“But I’m different.”

“It’s my genetics.”

“I put on muscle and size overnight!”

Though most of us know there’s a lot more to it- the concern needs to be addressed. So before you sigh, roll your eyes and begin futilely to convert skeptics to the iron side, I recommend you do the following;

• Acknowledge the concern. Nobody cares or wants to listen to a word you have to say if they don’t first believe you are listening and understanding their situation.
• Listen. Or should I say listen to their answers to the right questions. Collect diet and training history about the program(s) they did (or lack there of) that turned them off or had a negative result.
• Drop the bomb. Every body type and genetic background has the ability to have a beautiful, fit shape. There is a proven way to achieve it if they are willing. I emphasize – if they are willing. The ball is in their court.

So you listened or have been listened to, but you are still wondering if you have an exceptional situation. Perhaps you still just don’t know where or how things went wrong in the past. Why do women have this fear of muscle and bulk?

It’s actually the body fat over the muscle that’s making you look big. It’s not all muscle on a female body. It rarely ever is. Even if you have an athletic background or a naturally more muscular build, if you can pinch an inch on your quad or calves while standing – don’t blame it all on leg day. You just have more work to do. Now if you’re a cheap pincher or you flexed the whole time and still think you’re super lean, get naked and shake or jump up and down in front of the mirror. If it’s still jiggling when you stop wiggling, it’s body fat.

*Personal Side Note: Ladies, every time I’ve ever done a figure show or dieted down for one reason or another, I have been surprised by how much muscle I DIDN’T have – regardless of my perceived reflection at a higher weight (pictures help). Fat hides and fills in everywhere and the arms and back are a good example. You may get freaked out when you see a bicep curve in your arm as it starts to take shape because you think your arm looks too big and hate the way it looks in pictures. It’s likely the fat over the bicep and the notorious fat holding triceps that make the arm as a whole look bigger. Unless that arm is carved and lean with muscles that flicker when you move, you’re not jacked.

To also support this point, in the picture below some might say I’m TOO big. I’ll note that being very lean creates an illusion of size. This happens to work great in competition. But in all actuality, I wore a size extra small in clothes once I got that lean…that’s how much muscle I didn’t have under my usual medium tops and small bottom sizes. Don’t want to get so lean that you look bigger? Believe me, it doesn’t happen by accident and it’s quite easy to soften your look if need be – let me know if you get there.

The point is that it’s possible you are not over muscularly developed. You may just need to shed a bit more fat. No biggie.

Moving on…

• Crappy nutrition. Hand in hand with number one, if you’re not doing your part at the dinner table, you have yourself to blame. Not seeing inches come off? If you feel that you are staying the same or getting bulkier, this is an area you should take a second look.

Women have less muscle mass and more fat-storing hormones than men-period. So, we have to put a little more effort into our nutritional planning just to keep up with the results that men can get through training alone.

That might upset a lot of people but I’ll boldly walk out on that limb. I’ve seen men get great fitness and fat loss results with minimal to basic health changes to their diet. Not the same for females. In fact, I’ve seen women bust their ass three to four times a week and only make improvements in strength, mobility, balance etc…rather than jean size. They were not ready or willing to make any changes nutritionally. There are always exceptions, but the sooner you accept this fact and stop sulking, the quicker you can move forward.

*Another side note: If your man is losing fat and kicking butt in the gym, don’t rain on his parade. His 12-pound loss to your 3 is not his fault. It can be frustrating but be as supportive to him as you would like him to be for you. You’ll both be much happier.

So where should you start? Simple. I mean, actually start simple and small. Nutritionally speaking, consistency of your commitment trumps the intensity of your commitment hands down. Making gradual changes gets better results with less stress than crash dieting, always re-gaining, and feeling bulky and miserable.

I suggest you eat out less. Pack healthy snacks to prevent overeating later. Increase your fruit and veggie intake. Choose a lean protein at every meal unless you’re a victim of that awful Skinny Bitch book (in which case find vegetarian sources.) You might be saying “yeah, yeah, yeah…I heard that,” but have you ever actually committed to changes like this for a significant period of time and made it more of a lifestyle as opposed to a phase?

Diet Summary

• If you consistently eat like crap you will consistently look like crap.
• If you make a so-so effort you will get so-so results.
• If you crash diet half the time and overeat the other half of the time you will look be miserable ALL of the time.
• If you want to look exceptional you will need to do what most others are not willing to do.

There will be more in the future on this topic but for now, on to the next…

• Poor program design. Walking into the gym and doing whatever machines are open or copying what you see a trainer or other member doing is not a good idea. If you don’t know what to do, find out. Read, research, or hire a qualified trainer preferably by referral. If you don’t have a plan, you cannot predict quality results. That’s like getting in a car to drive cross-country without a map. It’s a commitment and a journey that you just can’t wing if you ever hope to get there and have a positive experience along the way.

Not only does poor or no programming make results unpredictable, it opens the door for even bigger issues. You can too easily avoid or forget to train certain areas while overtraining others simply because you know more of those exercises or enjoy them. The finished product can be an overall disproportionate look that can make one area look bulky compared to others. This is a bummer, but don’t worry it’s fixable and guess what? You’re not a genetic freak that is destined to be bulky.

More on training but lastly…

• Not enough training and healthy eating history. Obvious results in what you might consider “genetic trouble areas” take time. You might see change and definition in areas you hadn’t but are beginning to think those areas will never go away. You’re body type might prefer to hold fat in a particular area making you feel that it’s bulky or gaining MORE muscle as the rest of you gets leaner. I hate to break it to you but that area will always feel like the last to go and quite possibly the first to gain. Many women can relate so you aren’t alone in this frustration. You just need to be consistent and stay the course. In the meantime, showcase and enjoy the areas of your body that you like the most and don’t dwell on the areas that simply need more time.

• Be Consistent. Flip-flopping from one type of diet to the next- South Beach, Atkins, Weight Watchers, the Grapefruit Diet, the Mediterranean Diet, that awful diet where you massage the beads behind your ear… it’s a set up for metabolic and emotional disaster. This is also notoriously referred to as Yo-Yo dieting; a sure fire way to always feel like you’re deprived, never getting results, and always gaining back lost pounds and more. There’s no quicker way to feel you are a “bulker” than to actually gain weight while you’re trying to lose it.

The same concept can be applied to your training. It does you no good to do a random workout every time you go to the gym and get frustrated that you don’t see results. You need to give a progressive program real effort for several months to let it work for you. Patience and consistency can be tough disciplines to acquire. In an age of convenience and immediate gratification it’s no wonder so many people are still out of shape with a gym and a grocery store on every corner. We actually live in a society where they put the peanut butter AND the jelly in the same jar to save a whopping 10 seconds. Really?

To wrap it up…

Patience and consistency are muscles you will need to strengthen if you ever want to break the mold and move forward with your goals (training or otherwise).

About the other 10%

Here are a few other reasons that a woman might want to lose weight first before beginning to weight train.

• Fear - intimidation of trying something new, not knowing what to do, how to do it, how much is too much or how little is too little.
• Self-Consciousness - not wanting to be looked at while performing exercises, embarrassed about current weight.
• Aching Joints and Muscles – thinking that getting all the weight off first will alleviate aching joints and muscles.
• Unwillingness - just plain unwilling to step outside a comfort zone or put forth a real effort.

The solutions for all of the above are to get educated, get support, hire a trainer if you need to, learn more about exercises for your fitness level and find out when the gym is at its slowest. You are capable and there are tons of resources to support your cause. Just be willing and make the move.

So there’s the good news! There are so many more reasons on why you might think you’re a natural bulker, but likely are not. This is a great thing!  There’s not only hope for you yet, but a whole slew of reasons on why you can be totally excited to start a basic weight training program.

Benefits of Resistance Training for Women

• Fat loss and improved body composition – Muscle burns fat. Excess fat is useless and makes you feel like crap. One pound of muscle burns 35-75 calories a day where one pound of fat burns a measly 8 calories per day. More muscle and less fat equals a smaller, tighter body that can eat more without gaining as easily.

• Get stronger (and no bulk!) - Women have 10-30 times less of the hormones that affect muscle-building. If it were that easy to get huge every guy on the beach would have massive biceps. But you don’t see that. You see skinny dudes, fat guys and the men that you can tell lift hard, eat well and put in the years of hard work that goes into getting and maintaining a built physique. Getting stronger will make your life easier; picking up your children, putting heavy boxes in the attic, carrying your luggage, and even lugging laundry baskets up and down stairs. Life just gets easier when you’re stronger. Start opening pickle jars for him.

• Improved performance - You can use your imagination here. You are more ready willing and able for everything when you are stronger and in better overall shape. Whether you love to run with your dog, ski, surf, hike, golf, swim or have rowdy sex…performance increases relative with your strength and fitness.

Side note: Yes this means yoga too! I’m telling you this just for the sake of making a point that being stronger opens up doors to so many different areas of interest. I randomly did a trial membership at an “intense” yoga studio where they taught hot yoga, power yoga, etc. I did one of everything they offered and had the same or better strength, mobility and balance as those geeky front row students. It didn’t de-stress me at ALL to know that I could get the same results and more in less time and without gagging on lavender. If you like yoga- great. Strength training will improve your performance in that as well.

• Decreased risk of being a “Skinny Fat” victim - Did you know that anorexics and bulimics can, and many times are clinically obese?  This is an extreme example of skinny fat but it just goes to show you. Sometimes it doesn’t matter what the scale says, or what size jeans you wear. You still could be very unhappy with the way you look because you don’t have muscle and your whole body looks soft and flabby. Cardio and extreme calorie cuts can cause you to burn up your muscle. Wasting your muscle away equals skinny fat and faster weight-gain next time around since you’ll have less metabolic tissue (as mentioned in reason 1). Don’t burn it, build it.

• Decreased risk of Osteoporosis - This bone disease increases your risk of fractures. Though it is no longer considered gender or age specific, women experience a more rapid decline in bone density in the years following menopause. This puts females at even higher risk for fractures. Prevention starts early and resistance training has shown to not only slow the disease but to rebuild density.

• Increased self-esteem and decreased depression - Studies show that women who engage in a regular resistance training program report feeling confident and capable as a result of their training. Additionally, a Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling.

• Decreased risk of…dying - Ok so now you think I’m a fanatic, but check it out for yourself if you don’t believe me and Google the CDC’s leading causes of death in females. It’s not morbid, just educational. Heart disease is #1 and diabetes is #7. Strength training is great exercise for your heart and has the added bonus of helping your body process sugars better. If you want fancy studies, there are a million out there but I’m moving on.

• Decreased risk of injury and chronic muscle aches - The best treatment for injury is prevention. Strength training not only builds lean muscle but also develops stronger connective tissue and increased joint stability. Get stronger throughout your whole body and enjoy the energy, balance and coordination that come with it. I can’t tell you how many times I’ve worked with women and men that described themselves as having bad backs, knees, shoulders etc…and chalked it up to old injuries, pregnancy, and new strains that just won’t go away.  The differences were always dramatic and even life changing. Get mobile, get stronger and get back to me.

• Tight body tight mind - Don’t think for a second that the discipline, consistency, goal setting and the goal-achieving attitude doesn’t transfer into your everyday life. You will be a stronger person physically and mentally.

I’m hoping that I’ve stated a strong case for all the reasons strength training is worth stepping out of your comfort zone. It’d be a proud day for me if even I can inspire a life change in one of you.

Original link:  http://articles.elitefts.com/articles/training-articles/what-women-should-never-do-but-often-do-while-trying-to-get-in-shape-part-1-of-6/